Men's Fitness - October 2019 AU PDF

ROB WHITTAKER IS
HARD BURN
CORE
FIGHTINGFIT&
GAIN STRENGTH
* SIZZLE FAT
* GOALS
SMASH
READYTOWIN *
BEAT
24
BEST FOODS
FOR BLOKES
THE
BLUES
WITH
EXERCISE
EXPERTADVICE
10 STEPS TO
TRAIN
KILLER LIKE A
ABS PRO
PT-approved moves
to blast your core
OCTOBER2019$8.50
Mensfitnessmagazine.com.au
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54
Rob Whittaker is
ready to fight. oct. 50
How to save your
relationship.
36 Be a meal 48 Training myths

Breakthroughs prep master Sometimes it’s good to
74
New to meal prep? go old school, but it can
19 No rules Here’s how to start. be old for a reason...
A standard diet
38 Hit refresh 50 Relationships Take on
approach is not for all. If you want to get results, the trails.
How to rekindle the
20 Weight loss you need to recover right. romance when the
How ultra-processed spark has faded.
40 Toys of summer
foods are making us fat. Time to head outdoors 52 Pro tips
22 Training with some. Want to train like an
Training for a marathon athlete? We show
42 Beat generation you how.
can help your heart. The power of music,
plus our product picks.
28
24 Relationships
Gonorrhoea spread 46 Metabolism
by kissing? ’Fraid so. Five smart ways to Peppery peril.
26 Health burn more calories.
Green spaces can help
you kick bad habits.
28 Nutrition
Nooo! A spicy diet could Features
be linked to dementia.
30 Mind 54 Rob Whittaker 81 For the love of coffee
Spending time with On preparing for one of the Caffeine can boost muscle,
animals lowers cortisol. biggest fights of his life. burn fat and amp up a workout,
but can you have too much?
61 Moderation, baby
How much good (and bad) 84 Best foods for blokes
stuff your body can handle. Stock up on these: the MF
Game Changers team’s top packaged picks.
68 Listen to your heart
33 Form upgrade HRV testing could be set to 91 Light in the dark
Add speedy strides to change the way you train. New light is being shed on
improve your running. the role exercise can play
74 Mountain biking in combatting depression.
34 Lift your game Wanna swap your road bike
How to do the wall-sit for off-road? Here’s how 97 Plant power
for amazing thigh- to transition to the trail. We bust the most common
busting benefits. myths about veganism.
oct.
103
This bell ain’t dumb.
97
Going vegan is
not so tough...
The Body Book

52
Elite training tips.
104 Raise your game 116 Superset to size

Make your workouts Use this tried-and-tested
more interesting super-efficient tactic to
while ironing out any build lean muscle and trim
weaknesses and away fat.
imbalances with these
innovative exercises. 120 Core values
Blast your abs with
110 Ring the changes personal trainer Luke 40
Torch fat, build full-body Grainger’s 10-move circuit. COME OUT
fitness and grab life AND PLAY
by the horns with
our pick of the best ON THE COVER
kettlebell exercises.
Rob Whittaker
GET T Y IMAGES
Regulars Timetora
aiseyo
yourgame
12 Cheat sheet 14 Training diary 16 Hot shot ROB WHITTAKER IS

BUILD &
HARD BURN
126 Scoreboard 129 Subscriptions CORE
FIGHTINGFIT&
*GAIN SIZZLE
*
STRENGTH
FAT
READYTOWIN *SMASH GOALS
BEAT
24
BEST FOODS
FOR BLOKES
THE
BLUES
WITH
EXERCISE
EXPERTADVICE
10 STEPS TO
TRAIN
KILLER LIKE A
ABS PRO
Follow the ed Check us out on Men’s Fitness is on iPad. Check PT-approved moves
to blast your core
on twitter Facebook: Australian out the magshop app in iTunes

@toddfcole Men’s Fitness or go to magshop.com.au/iPad
RE-LIGHT THE FIRE
Cheat sheet
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
taniasdesign@optusnet.com.au
Selfie- SUBSCRIPTIONS
sabotaging Subscriptions Manager Julie Hughes
your health? (02) 9439 1955; subs@mensfitnessmagazine.com.au
PUBLISHERS
Todd Cole, Ian Brooks
ADVERTISING
Commercial Director Tim Fernandes
tim@mensfitnessmagazine.com.au; 0405 983 707
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Men’s Fitness is published 12 times a year. Printed by Ovato. Australian and New Zealand
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Put your of Weider Publications, LLC and is used under licence from Weider Publications, LLC
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Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.
■ Spending too
much time on WEIDER PUBLICATIONS, LLC
your smartphone A SUBSIDIARY OF AMERICAN MEDIA, INC.
can make you Chairman, President & Chief Executive Officer
David Pecker
fat. Or dead. So
Executive Vice President/Chief Marketing Officer
says research Kevin Hyson
from Colombia, Executive Vice President, Consumer Marketing
which found that David W. Leckey
Executive Vice President/Chief Financial
university students Officer, Treasurer
who used their Chris Polimeni
smartphones for President/CEO, Distribution Services Inc
Do this Eat this John D. Swider
five or more hours
FOOD FOR THOUGHT Executive Vice President/Chief Digital Officer
Tweak it Your greens a day had a 43% Joseph M. Bilman
“UNLESS YOU’RE increased risk of Executive Vice President, Digital Media
■ Iron out any ■ Hate broccoli? WILLING TO obesity and were Operations/CIO
weaknesses by Maybe you should David Thompson
HAVE A GO, FAIL more likely to have General Manager, AMI International & Syndication
tweaking your form: give it another MISERABLY, AND other lifestyle habits Laurence A. Bornstein
with the deadlift, chance. New HAVE ANOTHER
that increase the Director, International Licensing Branding
take a snatch grip, research from GO, SUCCESS Marianna Gapanovich
WON’T HAPPEN.” risk of heart disease. Director, Rights & Permissions
where your hands the University at Fiona Maynard
– Phillip Adams
are double shoulder Buffalo, US, has Syndication Manager
Maribel Dato
width apart, to aid found that changing Production Assistant
grip strength. With your diet changes Paul Miller
the squat, push your what proteins are Founding Chairman

Watch this October 3
Joe Weider (1919-2013)
knees out slightly in your saliva. And
Founding IFBB Chairman
as you near the the proteins in your Joker Ben Weider (1923-2008)
lowering phase saliva change how The exercise instructions and advice in this magazine are designed
A failed stand-up comic begins for people who are in good health and physically fit. They are not
to help recruit your you taste. So, with
a slow descent into madness intended to substitute for medical counselling. The creators, producers,
glutes. With the repeated exposure as he transforms into the
participants and distributors of Men’s Fitness disclaim any liability for
loss or injury in connection with the exercises shown orinstruction and
pull-up, squeeze to bitter foods like criminal mastermind known advice expressed herein.
your glutes before broccoli or the as the Joker. Joaquin Phoenix
you pull up – this dreaded Brussels takes on a role already Both the paper manufacturer and our
printer meet the international standard ISO
Edgar Chaparro
will help you recruit sprout, those greens perfected by the likes of Health
14001 for environmental management. The
as many muscles you hate will start Ledger and Jack Nicholson. paper comes from sources certified under
as possible. to taste better. Big (clown) shoes to fill. the Programme for Endorsement of Forest
Certification scheme (PEFC™). Please
recycle this magazine – or give it to a mate.
12 MEN’S FITNESS OCTOBER 2019

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● Training diary
1 MONTH
AWAY
October 13
Melbourne
2 MONTHS
AWAY
November 2-5
4 Peaks Bright
3 MONTHS
AWAY
December 31
New Year’s Eve
Marathon Festival Alpine Climb Rock Around
Where: Melbourne, Vic Where: Bright, Vic the Clock
RUNS
What: be a part of What: the four-day Where: Anakie, Vic

Australia’s largest series is challenging What: don’t hit the piss
marathon and race but rewarding, with some this New Year, hit the
alongside marathon stunning scenery. Many trail. This event includes
legends before crossing Olympians use the event 5, 10, 21, 42 and 50km
the finish line at the MCG for conditioning, but courses, circumnavigating
to the sound of cheers. all levels are welcome. Flinders Peak.
More info: melbourne More info: More info:
marathon.com.au 4peaks.com.au trailsplus.com.au/nye/
October 6 November 10 Nov 22 – Dec 1

Gears & Beers Freedom MTB Great Vic Bike Ride
Cycle Challenge Marathon Where: Robe
Where: Sydney to Where: Byron Bay to Torquay, Vic
Hunter Valley, NSW Hinterland, NSW What: choose from
RIDES
What: a cycling What: a fun and five or 10 days of cycling

challenge followed by challenging event over more than 600
a craft beer and cider open to anyone kilometres. You’ll pedal
festival? Sign us up with a mountain bike. through and camp in
immediately! A range of But you had better beautiful coastal and
courses are available. do some training! forest landscapes.
More info: More info: More info:
gearsandbeers.org.au summerofcycling.com bicyclenetwork.com.au
October 6 November 3 December 1

Maggie Island Tri Huskisson IRONMAN WA
TRIATHLONS
Where: Magnetic Triathlon Festival Where: Busselton, WA

Island, Qld Where: What: this course is
What: nestled in the Huskisson, NSW renowned worldwide
Great Barrier Reef, What: Elite Energy for being the place to
“Maggie Island” has rocky brings Standard distance go for a personal best,
headlands and beautiful racing again to the with the bike and run
bays with fringing coral idyllic coastal location courses amongst the
reef – an enticing location of Huskisson, Jervis Bay. flattest on the global
for a swim, bike and run. An event not to be missed. IRONMAN circuit.
More info: magnetic More info: More info:
islandtriathlon.com eliteenergy.com.au ap.ironman.com
October 26 November 24 December 1

Husky Hop Whitehaven Beach Macquarie
Ocean Swim Ocean Swim Bondi to Bronte
Where: Huskisson, NSW Where: Whitsunday Where: Sydney, NSW
SWIMS
What: part of the Sand Islands, Qld What: The 2.2km Bondi to
and Sea Festival on NSW’s What: set in one of Bronte Ocean Swim is one
South Coast, the Husky Australia’s most beautiful of Australia’s iconic swim
Hop has point to point 1km, locations, the Whitehaven events, taking place on the
3km and 5km open-water Beach ocean swim first Sunday of December,
swims in the pristine provides the most idyllic between two of Sydney’s
waters of Jervis Bay. ocean swim on the planet. most famous beaches.
More info: More info: More info:
sandandsea.com.au oceanfit.com.au bonditobronte.com.au
October 19 November 16-17 December 6

The Great Tough Mudder 5K Spartan Race
ADVENTURE
Adventure Challenge Where: Glenworth Urban Sprint

Where: Sydney, NSW Valley, NSW Where: Melbourne, Vic
What: a demanding What: whether it’s your What: the 5km Sprint
and fun, multisport team- first Mudder or you’re a is the perfect entry into
based corporate race. Legionnaire looking for the world of Spartan
Expect mountain biking, a new experience, the 5K racing. Prepare to conquer
trail running, kayaking and course is action packed iconic Spartan obstacles
coasteering, plus mystery with 13 Obstacles in 5km. such as the Spear
tasks to tax your brain. That’s more obstacles, Throw, Container
More info: great less running. Complex and Rings.
adventurechallenge. More info: More info:
com.au toughmudder.com.au spartanaustralia.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.

● Hot shot

Wake
Content Poo
up call
Photographer: Danie Deak Bardos/Red Bu
Most people go to Thailand to lie on a beach and

drink cheap beer. Not German wakeboarding
pro Dominik Gührs. He uses Bangkok as his
training base three months out of every year.
He’s also made a cool “Searching Bangkok”
video series, in which he explores the capital
with nothing more than a wakeboard and
a winch. Here, he splashes out in a narrow
Bangkok waterway in April of this year.
OCTOBER 2019 MEN’S FITNESS 17

Hard-hitting news from the cutting edge of modern researc
Breakthroughs
One size
fitsfew
EVEN TWO PEAS IN A POD
DON’T METABOLISE FOOD
IN THE SAME WAY.
Preliminary
results from an
extensive study
into individual
metabolic responses to
food suggest a standardised
approach to nutrition is rarely
best for everyone. The study,
done by researchers from the
UK and the US, involved more
than 1100 people, including
479 identical twins, who were
given meals that were heavy
in either sugar or fat in an effort
to see how they responded.
The results so far contradict
the concept of a universal
“healthy” diet. Identical twins,
who share the same DNA, did
not metabolise foods in the
same way, the researchers
said. In fact, they found no
similarities between the way
identical twins metabolised
meals that were high in
fat and only about a 30%
association in the way they
metabolised sugar. Based on
these findings, knowing how
a person metabolises sugar
will not help explain how they
might also metabolise fat.
“There is a lot of variability
in the ways in which people
react to food,” says Professor
Tim Spector, lead author of
the study. As a result, “Current
nutritional guidelines are
unlikely to be helpful for most.”
J AONCUTAORBYE2R0 21 7
0 1M
9 EM
N E’ SN ’FSI TFNI TEN
SESS S1 9 1 9
Weight loss Breakthroughs
500 club 61%

of food in Aussie
supermarkets
is ultra-
Five hundred. That’s the processed.
number of extra calories
you can expect to scoff if
your diet is full of ultra-processed
foods. A recent report published in Cell
Metabolism found “ultra-processed
diets tend to have foods in them that
are more calorically dense and with
less water content”. In other words,
you’re getting more calories, but feeling
less full, than you would with a diet full
53%
of Aussie
of fresh food. In the study, researchers packaged food
found that subjects who ate ultra- is energy-dense
junk food.
processed foods ate about 500
calories more per day and gained
more weight than subjects who ate
unprocessed foods, despite the two
groups being provided with meals that Highly processed foods
were identical in calories, sugar, fat, have more calories, but
sodium, fibre and carbohydrates. they also make you want
Both groups were also allowed to eat to eat more.
as much or as little as they wanted.
A light snack Bad blood
Got the ALL IN ■ If you’re still Australian

blues? THE following the paleo researchers
TIMING
diet in an attempt from Edith Cowan
to lose weight or University followed
Researchers have
be healthier, you people on the paleo
discovered that
should know this: diet and compared
diet strategies like
the world’s first them to others
intermittent fasting
major study eating a “traditional”
or eating earlier in the
examining the Aussie diet. They
day appear to help
impact of the paleo found that paleo
people lose weight
diet on gut bacteria diet followers had
by reducing their
has found that higher levels of
■ Eveningscreentime screens, which emit appetite rather than
people who follow trimethylamine-n-
doesn’t just screw high levels of blue burning more calories.
the diet have twice oxide (TMAO) in
with your sleep. It light. Retinal cells of The study claims
the amount of a key their blood. High
could turn you into the eye are sensitive that coordinating
blood biomarker levels of TMAO, an
a cookie monster. to this blue light and meals with the body’s
linked closely to organic compound
French and Dutch directly convey circadian rhythms
heart disease. produced in the gut,
researchers have information to areas of may be a powerful
are associated with
found that just one the brain that regulate strategy not just for
an increased risk of
hour of exposure to appetite, making us reducing appetite,
heart disease, which
blue light at night – the more likely to snack but also for improving
Meat a kills one Australian
light produced by the on sugary foods and metabolic health. sticky end. every 12 minutes.
screens of our devices also disrupting our “These strategies
Good bacteria in the
– raises blood sugar ability to process appear to curb
gut was also lower in
levels and increases that sugar. Over time, appetite, which may
paleo subjects, due
sugar consumption this increases risk help people eat less,”
to their lower intake
in male rats. Much of weight gain and says Dr Courtney
of carbohydrates.
of the artificial light diabetes. So switch Peterson, lead author
we’re now exposed off – or switch to night of the study.
to comes from LED mode – before bed.

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Training
Breakthroughs
Run down
your risk
If running a marathon is
on your bucket list, you
might find some newfound
enthusiasm to chase that goal
when you learn that training for
those 42 kays could benefit your
heart health. A report by the
European Society of Cardiology
revealed that novice runners
who trained for six months,
running 21km per week, and then
completed their first marathon,
experienced a four-year reduction
in the age of their blood vessels
and a 4mmHg drop in systolic
(the top number) blood pressure.
The results translate to an
approximate 10% lower risk
of stroke over a lifetime. Which
is just the motivation you need
to lace up those trainers and
hit the road.
3 ways to ramp up recovery Stick to your gums
1 ) Tap into 2) Take the plunge 3 ) Get your fill ■ A well-timed of caffeine (200mg),
heat therapy Hit the pool or go for Protein sources dose of caffeine can supplied in chewing
Alternating a quick jog to help like tofu, eggs or improve awareness, gum, enhanced
temperatures in tired muscles feel chicken breast, fight fatigue and fire the performance
the shower could better. It’s thought along with up your motor cortex of a group of rugby
speed up recovery that low-intensity carbohydrates like for greater muscle players across
time: cold water cardio exercise can sweet potato and activation. Caffeine a range of tests,
helps to flush out help to reduce the brown rice, power also raises your body including sprints and
lactic acid, while tissue inflammation up recovery, while temp, which can help countermovement
hot water relaxes that causes pain omega-3-rich foods burn more calories, jumps. Turn to page
the muscles. Try after an intense like oily fish and and one study even 81 for more on the
one minute of session in the nuts can reduce suggests it can benefits of caffeine.
cold water, three weights room. Aim inflammation increase feelings of
of warm, and for a heart rate of in stressed- wellness to ramp up
repeat four times. around 100-125bpm. out muscles. that post-workout
high. New research,
however, hints at an
Cold effective alternative
comfort. to your pre-gym
cup of Joe. The study,
published in the
Journal of the
International Society
of Sports Nutrition,
found that a low dose
Chew on this: caffeine in

gum form might be the
new pre-workout magic pill.

Relationships Breakthroughs
Kiss off
63%
Gonorrhoea rates
increased by this In 2016, there were 87 million
much between people diagnosed with
2012-2016.
gonorrhoea, the most
antibiotic resistant of all sexually
transmitted infections. There is
a global rise in gonorrhoea rates
and, until now, no-one has understood
75 %
of Aussies
why. New research from Monash
carry the herpes
University, Melbourne, has released
simplex type data which indicates that a significant,
1 virus. and previously unrecognised, route of
transmission of the bacterial infection
is kissing. Researchers found that
the transmission of the disease is
high in people who kiss only, and
was higher in those who have sex
with kissing compared to those
who have sex without kissing. “If
transmission by kissing is a key route
13 %
Rates of chlamydia
of transmission, then it’s important to
increased by this investigate new methods of control,
much between such as antibacterial mouthwash,”
2015-2017. says Monash’s Professor Kit Fairley.
Left holding the baby Life support
■ Cuddled any kidlets Two-thirds of all ■ We all know that self-view may
COMING the support of friends actually feel more
lately? You probably people prefer to TO TERMS
cradled it in your left and family can play a stress when people
arm. More than two-
carry a baby in key role in protecting try to help them,” says
People born pre-
thirds of all people their left arm. term (< 37 weeks) are our physical and Professor Baldwin
prefer to carry a baby less likely to have a mental health. But Way, study co-author.
in their left arm. The Department of romantic relationship a new study from “They may feel they
figure is as high as Biopsychology at or a sexual partner Ohio State University, don’t deserve the
three-quarters for Ruhr-University than those born full US, suggests that help or they worry
women, as well as Bochum, Germany. term. This comes the benefits don’t go that they’re asking
right-handed people. Researches assume from analysis of data to people who may for too much from
This is the result of that one reason for from 4.4 million adults, really need it – those their friends and
an analysis of 40 this preference is which found that with low self-esteem. family. The result
studies from the past that emotions are those born pre-term Results of the study is that they may
60 years carried out primarily processed are 28% less likely to showed that not get the benefits
by a team from the in the right ever be in a romantic perceived social of social support.”
hemisphere of the relationship and 2.3 support didn’t help
brain, which is linked times less likely to ever people with low self-
to the left side of the have a sexual partner. esteem when it
body. Researchers Why is it so? Pre- came to one key
claim this could term kids have been measure of physical
also be the reason found to have poorer health: inflammation.
why men who are social interactions Previous research
uncomfortable in childhood, which has shown chronic
hugging other makes it harder for inflammation is
men tend to hug them to master social a potent driver of
So help
each other from transitions such as diseases, including me.
the left, because finding a partner cancer and heart
they’re feeling when they grow up. disease. “People
negative emotions. with a negative

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Health
Breakthroughs
Magic
molecules
Even in lean adults, cutting
calories can protect the
heart. Researchers from
Duke University Medical Center, US,
found that in adults already at a healthy
weight or carrying just an extra kilo
or two, cutting around 300 calories
a day significantly improved already
good levels of cholesterol, blood
pressure, blood sugar and other
markers. Researchers hypothesise
that it’s not just weight loss that leads
to these improvements, but some more
complex metabolic change triggered
Even if you don’t by eating fewer calories than what’s
need to lose expended. “There’s something about
weight, cutting caloric restriction, some mechanism
a few calories we don’t yet understand, that results
can benefit in these improvements,” says study
your health. author Dr William E. Kraus. “We will
continue to explore what this metabolic
signal or magic molecule might be.”
Generation hex Cut the cravings
■ Twenty-seven is Friedberg, an
the turning point for assistant professor RISKY
millennials’ health of internal medicine BUSINESS
– in the US, at least. at The Ohio State
Ageing men who
Researchers from University, US,
take testosterone
the Blue Cross Blue said the findings
replacement therapy
Shield Health Index showed an ominous
(TRT) may be at an
analysed data from trend: “I think this
increased risk of
health insurance report reflects
stroke and heart
claims for 55 million an approaching Make a
attack, according
millennials, who reality that due trunk call.
to a study in The
were aged 21 to to increased
American Journal ■ Trying to kick the some time that being
36. Based on the illness, future
of Medicine. “Our ciggies? Move to a in nature is linked to
insurer’s optimal generations could
findings show that leafy neighbourhood. a person’s wellbeing,”
health index of 100, for the first time
the use of TRT was New research shows says Leanne Martin,
the study found that in recent history
associated with an that being able to who led the research.
the average score be less healthy
increased risk of see green spaces “But for there to be
for millennials was than those that
stroke, TIA [transient from your home a similar association
about 95, and that preceded them.”
ischemic attack, is associated with with cravings
overall health begins
or mini-stroke] or reduced cravings from simply being
to decline at the age
cardiac arrest during for alcohol, cigarettes able to see green
of 27 – much earlier
the first two years and junk food. The spaces adds a new
than expected.
of use,” says study UK study is the first dimension to
Obesity, high
author Dr Christel to demonstrate that previous research.
blood pressure
Renoux, who points passive exposure to This is the first study
and diabetes are
out that there is nearby green space to explore this idea,
all factors that
limited evidence on is linked to both lower and it could have a
contributed to the
the long-term clinical frequencies and range of implications
decline. Speaking to
benefits of TRT. strengths of craving. for public health
Healthline, Dr Aaron
“It’s been known for in the future.”

IT’S MADE BY
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What happens when a team of physios have too much spare time?
They make a tool that does their job for them. The Beartrap
takes self-treatment to a whole new level. It’s one tool, y
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your foam roller, the Beartrap is here.
The major problem with the curr self-treatmen

devices on the market is e of-use. Rollers or
trigger balls require y to hold a plank on the
ground or roll up ainst a wall, essentiall
performing exercise in its self. This has created
quite the pr lem for physios, as their clients simp
can’t find the me and effort to be able to keep up with
treatment.
Beartrap has hit th nail on the head with this product.

Through modular d gn, leverage and hands-free lock cords,
you can create more essure than a physiotherapist can while
you’re sitting on the co h eating ice cream.
There’s essentially two m s of use, triggers or rollers. Triggers are

perfect for getting into the k of the neck and head, biceps, triceps, and
shoulders. While the rollers a typically used for rolling out large areas
muscle such as quads, ITB, ha string, forearms, neck, glutes and calves.
Luckily, the Beartrap includes bo h triggers and rollers. So you don’t have to go
and buy extras and be forced to p rchase attachments to get the most out of it.
It’s all included from the start. There s also a detailed poster you can put in the gym
or hang up at home that guides you p-by-step through the different exercises. All
these exercises are also featured on t ir website if you’re out and about.
Beartrap has truly created something spe al here. It takes all the bad parts out
self-treating your muscles and joints and d it in a fraction of the time. If you go through
the regular physio or massage visits, use foa rollers or trigger balls, or just simply suffer
from pain and tightness, this tool is going to b your best friend. It doesn’t matter if you work at
a desk with a sore neck or if you’re an Olympic dybuilder, It does it al
www.beartrap.com.au @beartraptherapy
Nutrition
Breakthroughs
Hot off the press

Horrifying news for chilli
lovers everywhere: new
research from the Uni of Eating too much
South Australia suggests that chilli could make
a spicy diet could be linked to you lose your
dementia. A 15-year study of marbles faster.
4582 Chinese people aged
over 55 found evidence of
faster cognitive decline –
almost double the regular
risk – in those who regularly
ate more than 50g chilli
a day. Interestingly, memory
decline was even more
significant if the chilli-
chowers were lean. Chilli has
previously been found to have
a beneficial effect on body weight
and blood pressure, so if you do love
your hot stuff, feel free to keep it up,
just remember that moderation –
in everything – is key.
Hop to it Back in black
■ Bugs are a great had compared them “I’ll take

source of protein with foods in terms of TUB it!”
and their low carbon
THUMPING
antioxidant activity.”
footprint makes them Around a quarter of If you want to lower
good for a planet the world’s population your chances of
struggling under the regularly eat insects. developing bowel
load of millions of Maybe it’s time the cancer, eat more
farting livestock, but rest of us started to yoghurt. Research
it’s now been found follow suit? published in the
that they’re also journal Gut has
rich in antioxidants. PROTEIN PER 100g
found that eating
A study in Frontiers l Beetles: 23-66g
two or more weekly
inNutrition has found l Dragonflies: 45-65g servings of yoghurt ■ Researchers from potential buyers.
that grasshoppers l Crickets: 65-70g may help to lower the Brigham Young “If the goal is to
pack 75% the l Grasshoppers: 20-80g risk of developing the University, US, boost sales of fresh
antioxidant power of abnormal growths might have figured produce in retail
l Lean beef: 26-27g
fresh OJ, and silkworm which precede the out a simple way stores, it makes
and giant cicada development of to get people to buy sense that vendors
fat has twice the bowel cancer. The more vegies: dress present them in
antioxidant power study followed a them in black. No, an attractive and
of olive oil. “Edible group of men from we’re not talking appetising manner,”
insects are an excellent 1986 to 2012, and about dolling up says study
source of protein, found that men who carrots in little black co-author Bryan
poly-unsaturated ate yoghurt were dresses: researchers Howell. “In the
fatty acids, minerals, 26% less likely to found that placing design world, black
vitamins and fibre,” develop abnormal fresh produce on has always been
says Professor Mauro growths that were a black background the cool colour, but
Serafini, lead author highly likely to makes them appear I didn’t know it would
of the study. “But become cancerous. more attractive carry over into the
until now, nobody and appetising to vegetable world.”

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Mind
Breakthroughs
Goodness
nose
Next time you pour yourself
a glass of wine, take a good,
long sniff. Researchers from
Canada and the US have found that
master sommeliers – people who rely
on their sense of smell to do their job
– have more advanced regions of the
memory and olfactory (sense of smell)
network of the brain than us regular
plonkers. These regions of the brain
are the ones most likely to be the first
areas affected by neurodegenerative
diseases such as Alzheimer’s and
Parkinson’s diseases. Even better?
Another study found that people
who drank a glass of wine every
day were less likely to experience
early cognitive decline. So after
you’ve given that bad boy a good
snuffle, drink it on down and say
cheers to your brain health.
Lost and found Dog days
■ What would you it came to returning

Captio
do if you found a lost the “missing” BRAIN here
wallet? It seems property. The wallets TRAINING
most of us would either contained
Hitting the gym can
“do the right thing”, no money, a small
help to keep your
which is nice. An amount or a larger
mind sharp. A study at
international team sum. Amazingly,
the Uni of Maryland,
of scientists turned they found that in Heavy
US, showed that petting.
17,303 “lost” wallets nearly all countries,
just one workout
containing varying the wallets with
increased activation
amounts of money greater amounts of
in brain circuits
into public and money were more
associated with
private institutions likely to be returned.
memory, including
in 355 cities across Not all wallets were
the hippocampus, ■ Need to chill the showed significantly
40 countries. Their returned, however.
which deteriorates hell out? Get a pet, or less cortisol in their
goal was to see just Those dropped off
with age. In the borrow one (just ask saliva than students
how honest the at the Vatican and at
study, participants first). Research has who got no puppy
people who handled two anti-corruption
performed a memory found that 10 minutes love. If you do want
them would be when bureaus were
test after 30 minutes of interacting with a pet, go for a pooch –
among those that
of moderate cardio, animals can produce a survey carried out
never made their
and on a separate day a significant by the University of
way back to the
after a rest period reduction in the Chicago, US, found
“rightful owners”.
brain activity was stress hormone that dog owners are
greater after exercise cortisol. Researchers twice as likely to be
than after rest, and studying stressed- happy as cat owners –
Lost your wallet? the test suggests that out students found 36% of dog owners
The Pope might the effects of working that those who were reported being “very
out on grey matter are provided with 10 happy”, compared
have it.
almost instant. minutes of interaction to just 18% of those
with dogs and cats with feline friends.

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EVERY THING YOU NEED TO MAKE LIFE WORK FOR YOU
GameChangers
Nice strides,
mate
ADD SOME SPEEDY STRIDES TO
IMPROVE YOUR RUNNING FORM.
If you’ve ever taken

part in a big running
event, you may have
noticed some runners doing
sprints as part of their warm-up,
and may have wondered why
they were wasting their energy
just before the race. Those
are not sprints, they’re strides.
“Strides are intervals of around
100m, run at 85-95% effort,”
says coach Andy Hobdell. “It’s
a controlled faster effort as
opposed to 100% sprints.”
Begin your stride by easing
into a fast pace in the initial Use strides in
25m. It’s important you don’t your training
accelerate too quickly to help
After a recovery run, strides help
avoid injury. In the next 25m, you work on your running mechanics.
you should have reached For those running longer distances,
full speed and can focus on it’s a great opportunity to inject some
speed work into the training plan.
staying relaxed at a faster
Strides are also great as part of
pace and letting your body the warm-up for a faster
do the work. Your posture session or race.
should be controlled, with no
flailing arms, and you should
be more on your toes rather
than heels. Then in the last 20m,
gradually reduce your speed
to a stop. The recovery is a nice
relaxed walk back to where you
started from, then go again.

● Game Changers Lift your game
How to VA R I AT I O N S
Weighted wall sit
do the wall sit

The easiest way to
progress the exercise is
to add some weight. You
can hold a medicine ball,
dumbbell or kettlebell
Prepare your thighs for a pasting. in front of your chest
or rest a weight plate on
your lap. Either way, it’s
going to up the ante for
your legs and core.
Single-leg wall sit

As you’d expect, lifting
one leg off the ground
makes the exercise much
tougher. Get into the
standard position, then
point one leg straight
out in front of you. This
increases the challenge
to your standing leg as
well as to your core,
which has to resist the
natural inclination to
fall over to one side.
Which is not a good look.
Exercise ball wall sit

11hrs Your thighs are under a
lot of tension during the
51 min 14 sec standard wall sit, but if
you determine that your
Thelongeststatic inner thighs are getting
wallsit,achieved off somewhat lightly, you
by Dr Thienna Ho can target them directly
in 2008. by holding an exercise ball
between them during the
exercise. You can use an
inflatable ball or, for more
of a challenge, a heavy
medicine ball. If you’re
finding the exercise too
tough then just let the ball
drop and see if you can
get to the end of the time
you’re aiming for in the
standard wall sit position.
Walls are everywhere. Even in the country
W there’ll be a few stones piled on top of one DIRECTIONS
another to stop sheep roaming free and ■ Stand near a wall (around into the right position upper back against the
terrorising the neighbours. And yet most 60 centimetres away). during the exercise. wall and hold the position.
humans – and sheep, for that matter – have never looked You’re probably thinking Lean back against the wall Hold for between 20
at a wall as the perfect piece of equipment to improve the any old distance will do, with your torso, with your seconds and a minute, rest
strength of their legs. That will all change, for humans but complacency on wall feet shoulder-width apart. for 30 seconds and do it
at least, once they learn of the thigh-busting benefits proximity is the one true Then press back and slide again. Repeat three to five
of the wall sit. This move strengthens your lower body, danger in the wall sit. Stand down the wall until your times, trying to add five
too far away and you’ll thighs are parallel with the seconds each time. Then
especially your thighs, and improves stamina so you’ll
miss the wall entirely and ground. Your knees should the next time you do the
be that little bit more sprightly at the end of your next potentially crack your head be above your ankles and exercise, see if you can
run. Sufferers of runner’s knee in particular could benefit open, and being too near will bent at right-angles. Keep hold your first sit for
from wall sits, as the strengthening effect they have prevent you getting your legs your head, shoulders and 10 seconds longer.
on your quad muscles can help prevent the condition.

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● Game Changers Nutrition
Be a meal
prep master
Because proper preparation is one of
the cornerstones of a healthy diet.
If the first time you think about
I what you’re going to eat for dinner
is when you step in the door after
work, the odds of making a healthy choice are
not in your favour. When a ready meal or Uber
Eats is the fastest and easiest option available,
then that’s the option you’ll probably take.
Fortunately, there is a better way, and it’s
not one that involves cooking from scratch
each and every night. Prepping several meals
in advance each week puts you on the fast
track to a healthy diet, because eating those
meals then becomes as easy as a ready meal,
quicker than home delivery and healthier
and cheaper than both.
New to meal prep? Here’s how to get started.
TOP TIP 1 good without being dry

Map out your week or rubbery. Roast a whole
tray of veg – sweet potato,
pumpkin and broccoli Save money and feel it within two days. You can
n Before you lift a spatula virtuous: meal prepping always turn to the freezer
NEXT-LEVEL
are all good candidates
in anger, it’s well worth is a real morale- for longer-term storage, MEAL PREP TIP
checking your schedule – and then divide them booster.
into sealable bags. Leave but make sure you store
to see how many nights the correct portion size you
enough in the fridge for Turn one grain bowl
there are when you might want because you should
Monday and Tuesday into five lunches
be in a tight spot come avoid reheating frozen food
dinnertime. You could and place the rest in the Chef Charity Morgan
freezer. Each day, move more than once.
have more free evenings offers this killer tip:
for cooking than you a portion into the fridge so cook two types of grains,
TOP TIP 5
think, and there’s no point it’s ready for the next day. roast a batch of veg,
prepping a vast array
Stock up on clever then prepare some fresh
of meals only to never TOP TIP 3 storage solutions veg, too. Mix and match
eat them. At this point, Consider your menu those ingredients to
you’ll also need to decide n Treat yourself to a create a different combo
if you’re only prepping n Some meals taste range of variously sized for each day, but to make
dinners, or if you want better after a few days and shaped containers to sure you’re not stuck
lunches, too. Once you in the fridge, but others ensure you have what you with the same flavours,
have a rough number will dry out and lose all need to allocate portions Morgan recommends
of meals in mind, it’s their flavour by the time it and even divide up food preparing five different
time to hit the kitchen. comes to eating them. within one container if you sauces: try balsamic
As a general rule, sauce- don’t want it getting mixed vinaigrette, chimichurri,
TOP TIP 2 heavy dishes like curries, up. The most convenient Thai peanut sauce, tahini
chillis, soups and stews containers will be safe for garlic dressing and a
Block book a regular the microwave, freezer
weekend slot are a good option for meal spicy buffalo sauce. Or
prep because they become and dishwasher. And leak- come up with your own.
more and more delicious proof, obviously.
n Sunday is primetime
for meal prep. That’s when with each day in the fridge.
most of us have more Up to a point, of course.
TOP PICKS
dead time and if you’ve And speaking of which…
Easy-peasy
mastered the basics in the
TOP TIP 4
kitchen, you can easily
cook enough on Sunday Don’t leave food sitting
for the week. Cook all the around for too long n No time to meal prep this week? Get your pre-portioned
meat medium-rare, so healthy meals delivered to your door instead. Lite N’ Easy
when you heat it up in n It only takes one bout offer chef-prepared, dietitian-approved, nutritionally
the microwave it’ll taste of food poisoning to really balanced meals made to order. There are more than 100
put you off ever eating breakfasts, lunches and dinners to choose from, all made
from the freshest quality ingredients, and the menu is
Do more with your leftovers again, so be
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sensible. Get the food in
Sunday than just sit the fridge quickly after
And don’t stress – there are no pesky contracts or joining fees -
order when you need to, and relax knowing meal time’s sorted.
on the lounge and cooking – within two hours liteneasy.com.au
scratch: meal prep! – and as a general rule eat

Hit refresh Training for
You can train like a maniac, but if you don’t take the time to a marathon?
let your body recover, you won’t see the gains you deserve.
If you don’t allow your body time
to rest between runs, it can’t
recover and adapt to the training
you’re putting it through, meaning
you’ll get more fatigued, be prone
You’ve probably rest and enough protein. to injury and will struggle to
Y seen the Arnie
meme about rest
But there are plenty of other
things you can do to help
make it through your plan.
day. (You know, the one your body recover faster –

where he says, “Rest day? when it comes to recovery,
Where is this ‘rest’ muscle, there’s more than one way to
and how do you train it?”) skin a cat and, basically, the
While it’s all very hilarious more recovery methods you
to poke fun at taking a use, the better the end result.
rest day, it’s actually the We’ve pulled together
smartest thing you can do a bunch of expert tips
to ensure you’re getting the on recovery to give you
most out of your training. some ideas on how you
Muscles need recovery can incorporate recovery
time if they’re going to into your workout routine.
repair and, ultimately, grow. If you really want to see
So when you’re strength results, recovery should be
training, it’s important as essential a part of your
that you look at the bigger training program as putting
picture. It’s not just about on your gym gear, counting
putting in the hard hours, it’s reps or admiring your
also about getting adequate muscles in the gym mirror.
Time-out tips
CHILL OUT REFUEL UNWIND
■ You may have ■ Your nutrition ■ The ability to relax

noticed cryotherapy is a critical factor mentally as well as
clinics popping up of in your recovery physically should
late. The extremely between sessions. play a big part in
low temps cause the Aim to get some all recovery plans,
brain to divert blood to decent fuel back but most of us
your core to keep the into your body within completely neglect
heart, brain and lungs 15 to 30 minutes of the mind. During
working. This triggers finishing a session. any gruelling
a release of hormones, A combination of training program,
including anti- three to four parts ensure you have time
inflammatories, into carbohydrate, one set aside to relax with
the blood. When you part protein is a familyandfriends
leave the pod, the great mix and most –preferablysome
blood–enrichedwith people prefer it in withnoinvolvement Going on holiday?
oxygenandhormones liquid form like a inexerciseatall.
– heads back to all shake. Refuelling Ifyouwanttogoa
parts of the body, quickly after a stepfurther,regular ■A little exercise while on holiday is no bad thing, but if you find
helping muscles session will speed meditationpractice you’re still working out every day because you’re worried about
recover. While it’s up your recovery hasbeenshown losing fitness, relax. The body will not “forget” your gains from
clever,it’salsoexxy. and is particularly tosignificantly exercise during a short holiday – even exercise at a top level of sport
Instead,tryjumping important if you’re improverecovery is programmed using phases, and at the end of each phase, there
in a cold shower for training most days. andperformanceat are breaks and natural reductions in physical activity. See? Even
1minute,thenswitch timesofhighstress. the best athletes in the world go on holiday and ease off the training.
tohotfor2-3minutes. Having a break isn’t a crime, and if every pro athlete has breaks, why
Repeat this 4 times can’t you? Use the time to re-evaluate your training, celebrate your
and you’ll feel ace. hard work and come back with a new plan and a rejuvenated body.

● Game Changers Recovery
COMPRESS TO
IMPRESS
n Muscle compression
therapy increases blood
flow to muscles, helping
them recover faster.
You’ve seen compression
clothing, and many pro
athletes use high-tech
compression devices
that use pneumatic
pulses to target specific
areas. For regular Joes,
you might want to think
about graduating from
your old foam roller
to the Beartrap.
The Beartrap Pro
is the ultimate self-
treatment muscle
compression device,
so you can basically be
your own physio. With
12 mounting points and
limitless combinations,
the Beartrap can be
customised to your
specific needs and
made to fit any body
shape or area. With
both triggers and
rollers, you can target
small or large areas
of muscle, and using
its modular design,
leverage and hands-
free lock cords, you can
create more pressure
than a physio can while
you’re sitting on the
lounge watching Netflix.
beartrap.com.au
Bounce back faster
MAG FOR MUSCLE BED DOWN MAKE IT A HABIT LISS & TELL
n Magnesium is an essential n Sleep is your key recovery n For most athletes, the key to n Taking a rest day doesn’t have to
mineral needed for energy weapon. It’s great if you can get recovering well is never down mean spending all of it in bed. You
metabolism and maintenance of eight hours’ a night, but the quality to one single factor – the best at can try LISS. Low-intensity steady
muscle function. Studies show of your sleep is just as important. recovery are those who frequently state cardio, exercise done at a low
that magnesium may help muscles We move through several cycles get the little things right. Get into intensity for a long period, is a great
to recover after a tough workout, as we sleep and it’s when you’re a good routine and a habit of daily form of active recovery that gets
as it’s an anti-inflammatory and in your deep sleep that the crucial stretching, snack well between the blood flowing, but gives your
helps muscles to relax. growth hormones are released. meals and drink loads of water. body a rest from hardcore training.

● Game Changers Gear
HAINES
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● Game Changers Music
28%
Research from Brunel
Uni, UK, found that
listening to music
increased enjoyment
of exercise
by 28%.
15%
Another study from Beat
generation
Brunel found that
listening to music
can enhance athletic
performance by
up to 15%.
Music enhances life, and thanks to the
availability of countless high-quality wireless
speakers and headphones, you can take your
tunes with you everywhere.

Some of us here at MF are old enough to remember when walkmans
S and boomboxes were the latest thing when it came to portable music.
(We also had cold gravel for breakfast and walked uphill to school.
Both ways. In the snow.) Things sure have changed. Gone are the days of tinny
speakers and rewinding cassettes with a pencil to save on batteries. Constantly
evolving tech now brings us ever more refined products that offer amazing
quality of sound. And because they’re wireless, you can enjoy music wherever
you go. But what to take where? Here are our top product picks, as well as some
research on the powerful effect music can have on our bodies and minds.
PITCH PERFECT
CHOICE, BRO
Addicted to bass Play it your way

■ Researchers from and behavioural ■ Other research
Northwestern Uni, consequences of suggests it doesn’t
US, decided to test power: the tendency matter what type of
pieces of music from to see the forest music you listen to
several genres to instead of the trees, – so long as you love
see how powerful perceived control over it. Researchers from
participants felt social events and Keele University, UK,
listening to 30-second the desire to move found that whether
clips. From this, they first in competitive you like opera, thrash
identified the highest interactions. They metal or show tunes,
and lowest “power found the high- listening to your
songs”. Songs rated power music not own choice of music
as powerful included only evoked a sense can improve your Music with a tempo of 120-140
Queen’s We Will Rock of power, it also enjoyment of sports
You and 2 Unlimited’s generated the three and improve your
beats per minute is the sweet spot
Get Ready For This, consequences. training performance. for exercise benefits.
while songs rated Rather than “By playing their
lower included Fatboy the lyrics being favourite tunes, sport and exercise Research from
Slim’s Because We the driving force we found that – particularly in India has found that
Can and Baha Men’s behind this, the [study] participants’ men and when listening to yoga
Who Let the Dogs Out. researchers found it exertion levels participants made music at bedtime is
Then researchers was something else reduced and their their own playlist. good for the heart.
looked at how the causing the effect: sense of being ‘in This appears to The body’s heart
highest and lowest bass levels. They the zone’ increased,” be at least partly rate changes as a
rated power songs found that those says Dr Alexandra due to the fact that normal response
affected people’s who listened to the Lamont, one of the motivational music to being in “fight or
sense of power as heavy-bass music researchers. “The boosts self-esteem flight” or “rest and
well as three other reported more greatest effects – and when you’re digest” mode. These
psychological feelings of power. were found for music feeling good about states are regulated
used during training. yourself, you feel by the autonomic
“So, if you’re a like you can conquer nervous system.
Unlike conventional Rihanna fan, for anything… until you High heart rate
headphones and
example, putting fall flat on your face. variability (more
earbuds that use the
eardrums to transmit on her latest album Of course, we’re not about this on page
WHAT THE sound, these rest at could boost your saying you should 68) shows that the
HELL ARE… the front of the ear and performance and stop pumping out heart is able to adapt
use bone conduction reduce perceived Eye of the Tiger when to these changes.
… Bone conduction technology to transmit effort during training.” you’re training. Just Conversely, low
headphones? sound through the remember that you’re heart rate variability
cheekbones to the
inner ear, bypassing the RISIN’ UP
not Superman (or indicates it’s less
eardrum completely. Rocky) – you’re a adaptive – and low
Bone conduction is Don’t get human with limits. heart rate variability
all part of the hearing carried away is associated with a
process – sounds 32-45% higher risk
CHANGE OF HEART
travel through our ■ While music can of a first heart attack.
eardrums and bones
be a great motivator, Ohm before Zzzz Basically, this
simultaneously. The
transducers on the it can also potentially study found that
headphones guide lead to trouble. A new ■ Music can also listening to yoga
mini vibrations through study in Frontiers in help you wind music before bed
the cheekbones to the Psychology found down. Even more increased study
inner ears, delivering that listening to encouraging – it participants’ heart
sound without plugging motivational music could give your rate variability and
or covering the ears. cardiovascular
increases risk-taking reduced anxiety.
aftershokz.com.au
behaviour during system a boost.

● Game Changers Music
On song
Power your workout with the perfect playlist.
Audio company Libratone recently

A collaborated with Costas Karageorghis,
a professor in sport and exercise psychology
at Brunel University, UK, and personal trainer Zanna
van Dijk to explore how a motivational playlist can be
used to enhance physical performance.
Professor Karageorghis, author of Applying Music
in Exercise and Sport, has devoted his career to
researching the effects of music in sport and exercise
and how a carefully curated playlist can positively
affect performance. Here’s what he’s found…
● Music should have intensity workout). lyrics when you’re

an appropriate beat, The highest tempo doing core exercises.
with a pulse strong should be used at ● To increase
enough to tap your the point in your workout intensity
feet to. This will help workout when over time, slowly
you synchronise and you are exercising ramp up music
get “into” the music. most intensely. tempo and intensity.
● Avoid music with ● Avoid music with Do the opposite
long rhythmic lulls, an offbeat rhythm towards the end of
unless you use the if you’re trying to your workout.
lulls to punctuate coordinate your ● Consider changing Go for music make you feel strong can help elevate
recovery during your moves. For example, your playlist when with major (happy) and empowered. your mood and, by
exercise routine. salsa or very it ceases to have a harmonies vs. minor This is particularly extension, the quality
Bear in mind complex electronic motivating effect and (sad) harmonies to
● important if you of your workout.
that the harder the dance music won’t when you feel it no promote a positive
really struggle ● If you know you
workout, the faster make those burpees longer matches your mindset.
to get motivated. don’t like a particular
and more intense any easier. exercise routine.
● Try to find music part of a workout, put
your music program ● Consider music Early on, include
● with which you have on the most positive,
should be (125–140 with appropriate tracks that embody a strong personal upbeat tune on your
bpm for a high- affirmations in the who you are and association. This playlist and allow it
TOP PICKS
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YOUR CITY,
YOUR RUN
● Game Changers Metabolism
5 ways
to burn more
Your genes might dictate your metabolism, but there
1. Hit the weights
are ways to give it a little nudge in the right direction. Building lean muscle mass is one
of the most effective ways to send
your metabolism into overdrive. Muscle
is made up of metabolically active tissue;
this means it requires energy to be built,
used and even maintained. Muscle mass
burns a greater number of calories than
fat, so spending time on the weights
floor will not only help boost your
metabolism, it can also help to
prepare your body for
future fat loss.
Countless 2 3 4 5
C studies tell
us that a fast
Move more Do HIIT Be a morning person Get more sleep
metabolism results in
fat loss. What you might ■ Make simple changes ■ High-intensity interval ■ Everyone has their ■ Several studies have
not know is that your – like walking up the training (HIIT) is more than own unique biological suggested that sleep
metabolism is made up of escalator instead of just just a fly-by-night fitness rhythms which dictate deprivation can really
three parts – the energy standing there staring fad – there’s a reason for energy levels throughout slow down your metabolic
required to maintain bodily into space, or busting its popularity. This type of the day, so training in the function. If you’re not
function (resting metabolic out some crunches while training is super-efficient morning might not suit getting enough sleep,
rate); the energy required to you watch the news. It and keeps burning calories everyone. But for some, your body will become less
digest food (thermic effect all makes a difference. even after a workout, AKA a morning workout can efficient at burning calories.
of feeding); and the energy Moving every day in some the “afterburn effect”. set the focus for the entire You’ll also experience
required to assist with capacity is proven to With more oxygen flowing day, helping you to make decreased levels of leptin
exercise (thermic effect of improve metabolic rate. through your muscles, better food and activity (appetite-controlling
activity). While genetics Being conscious of this you’ll also be able to choices, which keep your hormone) and increased
plays a role in metabolism, will go a long way towards recover faster so you can metabolism in check. levels of ghrelin (hunger
there are many ways creating long-term get back to the gym and Testosterone levels are hormone). Plus, several
you can boost it through change; people often HIIT it hard again sooner. also at their highest in the studies have found that
physical activity. Michael overestimate how much HIIT can be done with morning, meaning more being sleep-deprived
Cunico, Head of Fitness at energy they burn during body-weight moves, muscle growth from AM can lead to people eating
Fitness First, shares five a one-hour workout cycling, running or workouts, plus a morning larger meal portions and
ways to improve the speed versus being active weights, as long as you workout leads to higher T more high-carb snacks.
of your metabolism. throughout the day. do it at a high intensity. levels later in the day, too.

NEW
● Game Changers Training
9 outdated training
beliefs Sometimes it’s good to go old school, but sometimes it’s old for a reason.
Old-fashioned exercise myths exposed...
Waist not
That belt isn’t
a fashion
statement –
only wear it for
maximal lifts.

THE BELIEF THE BELIEF
Always wear a belt Exercise
before eating
THE TRUTH
“Wearing a weight- THE TRUTH
training belt for The theory goes that

non-maximal lifts it’s best to train on
has been shown to an empty stomach
decrease the body’s because this creates
ability to recruit the a calorie deficit that
muscles that stabilise speeds up your
the spine,” says trainer metabolism for the rest
Joel Proskewitz. “They of the day. “The best
can help keep your time to train is when
core braced during you have time to train
maximal compound hard and effectively,”
lifts, but people wear says Bickley. “Research
belts when sitting on a suggests that the best
bench for a biceps curl, time is between 5pm
which is ridiculous. and 6pm, when our Lean on me
body temperature is Fat doesn’t turn
Strengthen your core into muscle –
through planks and highest, but I’d advise but muscle
deadlifts – it’s the best you to train when you can help you
way to keep the spine find it best suits you.” burn fat.
stable all the time.”
THE BELIEF
THE BELIEF No pain, no gain

To lose fat, train in
the fat-burning zone THE TRUTH
“The muscles must

THE TRUTH work hard during
It’s true that there’s exercise and the
only one way to lose ‘good’ pain you feel
weight, but exercising from muscle burn is
in the fat-burning necessary for growth,”
zone – around 65% of says Proskewitz. “But “Fat and muscle are two very different tissue structures
max heart rate – isn’t this pain should be and you can’t transform one type into another.”
it. “You need to burn tolerable. Any pain
more calories than you that is too much to
consume. That’s how bear indicates that THE BELIEF
the fat that covers
Fat can be turned connective tissues
you shift fat, regardless you’re pushing too the muscle,” says
into muscle that stabilise
of the activity or hard and is likely Proskewitz. “Lifting the knee joint,
intensity,” says trainer to result in injury.” a heavy weight
THE TRUTH preventing pain
Karl Bickley. fewer times will
“Fat and muscle are in the long term.
two very different build muscle and
The truth tissue structures burn fat, helping THE BELIEF
Men who train and you can’t you look leaner.” Muscle is all
strenuously for two about genetics
transform one
hours and 20 minutes THE BELIEF
PRESSURE each week reduce type into another,”
POINT says Proskewitz. Running is bad THE TRUTH
their chances of having
for the knees “Your unique
heart problems by “However, building
The belief 40% , according to a
blueprint for how
muscle tissue
Training hard risks study in the Canadian THE TRUTH you look is certainly
a heart attack
will facilitate the
Medical Association An 18-year study at genetic: for instance,
accelerated burning
Journal . However, Stanford University you have no
of fatty tissue, which
lifting heavy weights in the US found it control over your
or holding static moves will make you leaner
was non-runners bone structure,”
can raise your blood as you get stronger.”
who were more explains Dr Nick
pressure, especially
likely to suffer from Evans, a consultant
if you don’t breath THE BELIEF
properly through the osteoarthritis, a orthopaedic surgeon.
Lift light and long to
move. You shouldn’t lift painful degenerative “But even though you
improve muscle tone
weights if your blood joint disease, than are born with a fixed
pressure is higher than THE TRUTH
those who ran number of muscle
180/100, and if you have regularly. The fibres, you can make
high blood pressure,
“There’s no such
thing as training for findings suggest your muscles bigger
always check with
muscle tone, but you that pavement- through regular
your doctor before
starting any new can train to increase pounding can strength training.”
training program. muscle size and burn strengthen the There’s hope yet!

● Game Changers Relationships
With 7,000 spoken languages on

W Earth, the lamest sentence in all of
them is: “If you love something, let
it go.” That’s especially true when it comes to
reconnecting with a person you love. Decide
to just “let it go” and you can probably kiss
that love affair goodbye. Marriage therapist
Winifred M. Reilly tells us how to pull things
together when they seem to be falling apart.
Swallowyourpride to get into our miserable

circular fight. Let’s talk
n Admitting there’s
when we’ve cooled off.’”
trouble in your
During the time-out,
relationship can be
take a third-person
tough and can make
perspective on your part
you feel vulnerable –
in the dilemma. “You
but don’t look at it as
might realise you’re
a personal failure. It
picking her every word
takes a strong person
apart and ignoring her
to take that first step,
message,” says Reilly.
so give yourself credit
for realising there Reviewandreset
might be an issue.
n “Look at how many
Acceptthatitmight hours a week you gaze
be one-sided...atfirst into your phone instead
of your partner’s eyes,”
n Just because you’ve
says Reilly. When you
decided to commit to
come home, spend
reviving your spark,
uninterrupted time
doesn’t mean your
to reconnect. “Set
partner will be on the
boundaries about no
same page – at least
Back in
phones during dinner,
right away. But your
while with your kids,
efforts will still have
or in the bedroom.”
an effect, says Reilly.
the game
“When one partner Stopcomparing
changes how they
operate, the marriage n “Everyone’s marriage
inevitably changes. looks like paradise from
Need to get your relationship back Being more hopeful the outside,” Reilly says,
and motivated makes especially when idyllic
on track after growing apart? These
you a committed pics of happy couples are
smart steps should do the trick. spouse, not a doormat.” plastered on everybody’s
Facebook pages.
Broachtheissues “But what they don’t
oneatatime show is that, right after
those pictures were
n No matter what your
taken, they had a huge
regular disagreements
screaming match about
are about – simpler
how to fold a T-shirt and
subjects like how to
didn’t speak for two days.
spend your free time, or
So remember, you’re
hotter topics, like how
not the only one whose
to spend your money –
marriage isn’t a glorious
“approach each subject
walk in the park.”
separately, without
attack or blame,” Reilly
wisely advises. “Own
your part and what “EVERYONE’S
you want to do.”
Should tempers flare,
MARRIAGE LOOKS
keep an even keel. “Say LIKE PARADISE
things like, ‘We’re about FROM THE OUTSIDE.”

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● Game Changers Pro tips
Train like an athlete

Make your training as effective as possible by following the lead set by the elites.
1 2 3 4 5
Do a proper Train more than Don’t go too Master your Focus on

warm-up once or twice a week hard too often movements recovery
■ Athletes have learnt ■ Of course it’s easier for ■ Modern fitness has ■ Athletes are great ■ Ever seen a video of some
throughout their careers athletes to train every day a love of all things HIIT. at their chosen sport athlete jumping in an ice
that to perform at their because it’s their job, but While it has a place in because they’ve spent bath? It looks horrible, but
best, they need to get their what we can learn from a training plan, it cannot thousands of hours they do it because they
bodies ready to perform. them is that frequency of be the only part. Athletes learning and honing know it will aid their
Most people’s idea of a training not only creates will use high-intensity their skills. When the recovery, and allow them
warm-up is a couple of good habits for continued training periodically to average person chooses to train harder and faster
static stretches, a small training, but will allow improve cardiovascular to train, they often sooner. Ice baths are a
amount of cardio and you to challenge various function, but not too often disregard the need little outdated now – the
maybe a bit of foam body parts and give because it can increase to learn or perfect latest thing is cryotherapy,
rolling, but if muscles and them adequate rest and injury risk and spike a movement before and you may have noticed
tendons are not prepared recovery time. Training stress hormones. increasing the resistance cryo clinics popping up
for the movements that just once or twice a week or difficulty. If you’re around the place. The
are coming, they will not makes it difficult to make unable to move correctly, extremely low temps
be able to perform to their adaptations in the body, then as the movement cause the brain to divert
maximum, which will whether your aims gets harder your training blood flow to your core to
limit the efficiency of the are for aesthetic or efficiency drops and keep vitals like the heart,
movement and the effect performance reasons. your performance brain and lungs working.
gained from it. Essentially, level will also decrease. This triggers a release
if you fail to prepare, you of hormones and anti-
prepare to fail. inflammatories into the
blood. When you leave the
pod, blood – enriched with
oxygen and hormones –
heads back to all parts
of the body, helping
muscles recover faster.
Work on
your mentality
Athletes have an ability to dig deep,

allowing them to push through the mental
barriers that hold back performance when
training or competing. You can read stories
of plenty of elite athletes using a mental
coach to help them find out how to control
this, and these methods are available to
everyone. Hypnosis, NLP [neuro-linguistic
programming] and CBT [cognitive
behavioural therapy] have all been
shown to help increase
performance.

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adapts
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HUNGRY
FOR THE
FIGHT
ROB WH IT TA K ER IS H E A D ING TO TH E O CTAGO N IN ME L B O UR NE T HIS O CTOBER , TO FIG HT IN FRO NT O F

WH AT ’ S B ILL ED AS T HE L ARG E ST CROW D FO R THE UFC E VE R , A NY W HERE . MEN’S FITNES S HAD A
CA N D I D CH AT WIT H T H E M IDD L EW E IG HT CHAM P A B O UT H IS GE NE R AL FITN E S S , HIS D IET AND T R AININ G ,
A N D M E NTA L PR E PA R AT ION FO R W HAT W ILL B E O NE O F THE B IGGE ST DAYS OF T HIS FAMILY MAN ’ S LIFE .
Not many
N
of us would
be willing to
get the crap
beaten out of
us for a living,
but this is exactly what Rob Whittaker
risks every time he steps onto the
Octagon – although if this champ’s
form is anything to go by, it’s usually
the other guy getting hurt. It takes
a special breed to make a successful
MMA fighter – you need to be fearless,
you need to be focused and you need
to be willing to work hard. Luckily,
Whittaker possesses all of these
attributes in spades. Here, we chat
to him as he prepares for UFC 243.
MF: Can you give a detailed overview of your

weekly physical training at the moment?
What’s your strength conditioning routine?
RW: My daily routine at the moment is split
up over week blocks. My performance coach
manages a lot of my loads and works out how
the sessions are structured so that I don’t hit
peaks, go too hard or redline too often. We’ve
structured the daily workout to a 9-5 workday.
I start at 9am with strength and conditioning,
boxing, grappling consecutively, and then
I’m finished by 5pm. I spend nights with my
family. I have dinner with them, I put the boys
to sleep and I can relax a little bit. It’s a little
hard on the body at first, but you get used to it. block and a high sparring block and that’s the week to ensure we are ticking all the boxes.
Luckily for me, I have a guy who manages managed by my performance coach.
the loads, so some days are easy, some are In general, when I hit the pads I’m working MF: You can tell with your fights that you’re
cardio, when we do wrestling I’m working a real all-rounder. It seems the crowd
light – we work on that. Tuesdays is usually
cardio, when we spar it’s a cardio session. We doesn’t know where the fight is going to go...
grappling, I get a break between the sessions,
then I do my kick boxing. We alternate the do have a dedicated cardio day on Sundays RW: I enjoy striking. Anyone can see in
routines, so Tuesday I’ll do the grappling/ where we hit the sand dunes or the hills out in all of my fights I truly enjoy it. But I really
boxing, then I’ll do 9-5. We work it like that. Wollongong for specific road-work or cardio- do work my grappling a lot. People haven’t
specific exercises like running or swimming. seen my grappling game yet, but that’s
MF: We know you’re in camp at the moment. because I haven’t wanted to take the fight
What’s your cardio look like inside camp MF: What’s the most important element of there. But that’s not to say that I won’t.
compared to outside camp? Do you use your your training regimen and why? Who knows what I’ll reveal later on?
grappling or pad work for cardio or do you run?
RW: There’s no one important element to
RW: We don’t structure training in camp how I train I guess, especially in MMA. The MF: When you talk about grappling, is that sport
per se. We keep a steady training regimen way I feel is that if you focus too much on one specific to MMA? Do you like putting the gi on?
throughout the whole year and we keep that thing, like striking or wrestling for example, RW: We do a lot of gi work; we do specific
running every day, every month of the year. your ground is going to suffer, and that’s where wrestling. I went to specific freestyle
The loads and the small details of the training you’re going to get exposed. And vice versa. competitions for wrestling and I also enter
change when we have opponents lined up With that in mind, we try and make sure we jiu-jitsu competitions just so that we can
– for example, we might have a high cardio focus on an equal number of sessions during hit those targets.

I record my weight and RPMs (the loads)
of the sessions for every camp, every fight.
Because I’ve done it for such a long time,
The numbers game I can get a good gauge of where my weight
Rob Whittaker is by just how I feel in the morning, how
my weight reflects on the scales, how I’m
performing in the sessions. Those things
Born: December 20, 1990 combined give me a pretty accurate guess
Lives: Sydney of what I should be eating and what I should
Height: 183cm be doing. Plus I keep a log, so I can look back
Weight: 84kg and see what my weight was X amount of
Reach: 187cm weeks out from last fight so I can compare.
MF: Is there any fuel you use to help with training

or recovery, particularly when you fight?
RW: Having the right supplements at the
right time alongside healthy eating is really
important. Sometimes people get misguided
into thinking they need a heavy meal before
training to feel good, and it can make a tiny
difference, but it’s more important to eat
clean the day before and get enough sleep
the day before – that will have more impact
on how you feel than what you consume on
the day of. I have to make sure when I know
I have a hard session coming up that I’m eating
the right food and get my eight hours’ sleep,
because that will affect how I feel tomorrow.
MF: What is your go-to cheat meal?

RW: I don’t have a specific cheat meal. If I’m
feeling in the mood for chocolate, it will be
that, or it might be lollies and chips.
MF: When you win UFC 243, how will you

“WE KEEP A STEADY
celebrate, diet-wise? TRAINING REGIMEN
RW: I’m keen to try this hectic dumpling THROUGH THE WHOLE
place in Melbourne. To be honest, whether YEAR AND WE KEEP IT
I win or lose, I’ll be there smashing dumplings. RUNNING EVERY DAY,
EVERY MONTH OF
MF: How do you mentally prepare for a fight? THE YEAR.”
RW: My performance coach manipulates my
MF: Do you follow a specific diet?

RW: No, I don’t follow a specific diet. My wife
cooks for me, which is great. I try to eat well
and I follow the “everything in moderation”
rule. I eat greens every day, I avoid fast foods
and sugar. As the fights get closer and I need
to lose a couple of kilos, I start to clean up
my diet and so I avoid things like breads and
eat foods closer to the source like potatoes
and rice. I also try to clean up the meat,
so I’ll shift to white meat, fish and up my
grain intake. I follow the 80/20 rule, and
I’m not going to say I won’t eat a chocolate
bar now and then.
MF: Do you track your calories?

RW: I don’t. My wife starts to track my
calories when the fight gets closer and that
helps her prepare what I’m eating, but for me
personally, nope, I’m not a calorie counter.

GRABS ON 243
Why do it? been working

every day and
“Everything I do is I’m really looking
for the success of forward to it.”
my family. I’m not
one of those people What does it
who’s driven by mean to you?
fame. Everything
I need, I have. It’s “The way the last
about me fighting fight went left a
to keep what I have bitter taste in my
and to make what mouth. To go back
I have better – that to Melbourne on a
will make my family larger scale means
prosperous. It’s the world to me.
this that drives me.” One of my career
goals is to defend
How will it go? the belt at home,
and I still haven’t got
“I’m at my best. there yet, but we
I’m healthier and are heading there
stronger than I have in October and I’m
ever been. We’ve hungry for the fight.”
training and implements a lot of stuff he feels losses, he would be different. He’d be looking
can help me towards a certain component. for something he thought was missing. But
because you’ve been so successful, perhaps
I try to leave the fighting at work. When
I’m at the session, I give it 100 percent, but
it’s not something you’ve felt you needed to find?
“I REALLY LIKE THE
when I’m home I try not to think about it – RW: No, I’ve definitely needed to find myself MUSASHI QUOTE, ‘HOW
I go home and play with my kids and chill before. I’ve had two losses back-to-back, and YOU DO ANYTHING IS HOW
out with some video games. You have to at that point I needed to find out who I was. YOU DO EVERYTHING.’
I think people try to find themselves their
learn to switch it on and off.
entire lives. I believe it’s just a process you
I THINK IT’S A SOLID
have to go through – you have your ups and
THING TO LIVE BY.”
MF: If things get dire in a fight, are there certain
things you tell yourself to get through it? your downs and you lose yourself a bit, then
RW: Fights happen so fast, there’s not a lot you’ve got to find yourself. That’s life. The
of time. I believe that if you’re going to have thing with fighting is you can not find yourself overseas a lot, spending a lot of time away
a mental monologue with yourself within the and still win, but follow the wrong path. from my wife and my family and everything
fight, then [laughs] it’s either over or it hasn’t That’s the trap of the game. that made me “me”. I had to really sit down
begun yet. I’ve been in dire situations in and have a look at who I was as a person and
MF: With the two losses, did you change where I wanted to go and how I wanted to get
fights and I don’t remember having a mental
anything in your training? Was it a mindset thing,
monologue. I believe instinct and muscle there. How you are outside of the Octagon
or did you introduce something, read something
memory is a big part of fighting. that helped you get back on a winning streak? directly affects how you perform inside the
Octagon. So I had to make sure I had my
RW: It was a process. At the time, I was away
MF: Any favourite quotes that inspire you? foundations under me so that I could excel. n
RW: I really like the Musashi quote, “How
you do anything is how you do everything.” TOP PICKS
I think it’s a solid thing to live by. Whittaker's top supps
MF: What about motivational books?

RW: I’ve read a lot of books on philosophy
and I don’t mind listening to audio books.
I haven’t seen any motivational speakers.
I’m blessed with the fact that fighting is pretty
straightforward; I don’t need much pep talk
to do that. I hit the sessions and at the end of Musashi Musashi Musashi 100% Musashi ZMA+
the day it’s just me and him, and I don’t need Pre-Workout Intra-Workout Whey Protein n ZMA+ can help to
motivation to beat him 'cause I’m locked in n A unique formulation n This advanced n An ultimate protein replace key minerals
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E V E RY T H I N G I N
MODE TION D O YO U G O T O
EXTREMES?
HERE’S THE
SCIENCE ON JUST
H OW M U C H O F T H E
GOOD (AND BAD)
S T U F F YO U C A N
HANDLE WITHOUT
R I S K I N G YO U R
H E A LT H .
BY D O M C A D D E N

When it comes to
W
health and nutrition,
recommendations
often get dumbed
down to the black and
white – some foods are “bad”, others
are “good”. It makes marketing
easy, and besides, no guy wants
to look at 50 shades of grey.
But the thing is, humans are
incredibly physically versatile
and have one of the most adaptive
physiological structures going
around the planet. We’re hard to
kill. Hell, we can eat some arsenic Caffeine
(in apple seeds) and mercury (in
3-4
tuna) and even stick a radiation
■Caffeineisthe bad rap as a diuretic ability to turn off
device right up to our ear (mobile world’smost (something that enough to sleep
phone) and still not die. As the Swiss widelyconsumed dehydrates you) well. In coffee, its
medical rebel Paracelsus said, psychoactive requires more than effects can last up
“The dose makes the poison.” drug.It’saddictive– this in one sitting – to seven hours.
nausea,headaches more than 500mg Different natural
Of course, you can also have too andshaking or three double- compounds can
much of a good thing. It might be Try to keep your arecommon shot espressos. change the effect
coffees to no more
something essential or beneficial than three or
withdrawal Caffeine causes of the caffeine. For
to your health, or maybe it’s just four in a day. symptoms.Like a short-term instance, caffeine
anydrug,it’snotfor spike in blood in coffee reaches
something plain enjoyable. Most everyone–such pressure in people peak effect faster
things have a healthy limit before people with heart who don’t drink it than guarana,
risks outweigh benefits or real problems; and regularly because it but the half-life of
children, teenagers stimulates the heart caffeine is longer
damage occurs (for 50 Shades of and blood vessels, in guarana. So you
and those with liver
Grey movies, it’s 3.4 minutes). Here, issues have a much but most develop might use coffee to
we’ve dug into the research to find lower tolerance. a tolerance to this rev you up during
the point of “moderation” for some For the rest of us, over time. Reviews a powerlifting
too much caffeine of studies show comp, but choose
regular contenders in the “good puts us at risk of coffee drinkers guarana for an all-
vs. bad” health arguments. osteoporosis, high were no more day endurance
blood pressure, likely to develop event. Be wary of
heart disease and hypertension alcohol-caffeine
infertility. Countless than abstainers. mixes (espresso
Caffeine causes a short-term spike studies put a limit Caffeine can martini, anyone?)
in blood pressure in people who don’t at 3-4 medium lift concentration – the depressant/
stimulant combo
cups of coffee or and mood, but the
drink it regularly, but most develop 400mg of caffeine downside is that it sends mixed signals
a tolerance to this over time. per day. Caffeine’s blocks the brain’s to your heart.
Protein
■ Supermarket aisles are packed weigh or how active you are. Breaking the International Society of Sports
with products pimped out with down protein can overload the liver’s Nutrition concluded that 0.4 g/kg/meal
protein – but is it too much of a good capacity to convert the excess (eg, 34g/meal for an 85kg guy) across
thing? We know that athletes and nitrogen (a by-product of assimilating four meals a day would be the best
men trying to put on muscle benefit protein) into urea, which can put way to meet an active man’s protein
from more protein – 1.6g per kilogram a strain on the kidneys. needs, or even up to a maximum of
of body weight per day (0.8g/kg for For a long time, we heard that 0.55g/kg over four meals.
inactive men), with an upper limit we tend to eat too much protein in A by-product of this research was
of about 2g/kg/day. However, the one sitting, since the body can only that it appeared that eating protein
Dietitians Association of Australia utilise about 20-30g of protein at a with fats, carbs and fibre made it
recommends an absolute limit of 200g time. That’s changed. A 2018 meta- easier for the body to utilise a 35g
a day, regardless of how much you analysis published in the Journal of serve of protein.

SUGAR
n Recommended limits for
sugar confuse us because
not everyone defines
“sugar” the same way.
So let’s use the World
Health Organisation (WHO)
definition – any type of
sugar added to foods plus
honey, syrups and fruit
juices without the pulp.
WHO recommends that
we limit sugar to 10 percent
of our total calories. A level
teaspoon (4g) has 16
calories, so for a bloke on
2500-3000 calories, that’s
15-19 level teaspoons
(60-76g) per day. WHO
says reducing that to five
percent would probably
be ace, but so far there’s
not enough evidence
supporting any added health
benefit to set that in stone.
The naturally occurring
sugar in whole fruit is not
a concern. In fact, studies
show that eating more
whole fruit protects against
both obesity and diabetes.
The trick is to cut down
the added sugars hidden
in processed foods. Do
that and you’ll still have
room for dessert.
Many blokes think that
being very active gives
them a license to scarf sugar.
That’s debatable. What we
know for sure is that regular,
frequent training makes
you better able to use sugar
throughout the entire day,
not just during exercise;
because exercise helps your
body become more sensitive
to insulin – the hormone
responsible for bringing
sugar into your muscles.

R E D M E AT
n A little red meat is great
for protein and iron, but eat
too much and the risks will
outweigh these benefits.
Higher consumption of
red meat is convincingly
linked to bowel cancer
(1 in 6 cases of bowel cancer
in Australia), plus it’s also
associated with several
other cancers. Cancer
Council Australia
recommends a limit of
600g (raw weight, or 455g
cooked) max per week.
However, the cancer
risk largely comes from
carcinogens formed when
meat is in contact with high
heat, so casseroles and
slow roasts are the healthier
option. Cancer Council
Australia says that there’s
insufficient evidence of
a cancer risk from poultry,
but it’s still best not to
eat it charred or burnt.
In 2018, the European
Heart Journal gave us
another reason to go
easy on the red meat.
Trimethylamine N-oxide
(TMAO), a gut-generated
chemical linked to heart
disease, is three times
higher in people who eat
a diet rich in red meat
compared to people who
eat fish or poultry.
It’s the processed meats
that are really out to get
us – sausages, frankfurts,
salami… and bacon.
In 2015, the International
Agency for Research on
Cancer named processed
meat a “group 1 carcinogen”
due to the additives and
salts used in them. The good
news is that some bacon is
getting better, as many food
producers now significantly
reduce its carcinogenic
nitrosamine content by
adding vitamin C. Still, best
to put your beloved bacon in
the “guilty pleasure” basket.
At least for now.

Sun exposure
n Here’s the block 98 percent of
conundrum: sun UVA, but car side
exposure causes windows and most
about 99 percent building glass
of non-melanoma can let in up to 79
skin cancers percent of UVA.
and 95 percent “Sensible” sun
of melanomas exposure and a
in Australia, but check of the UV
90 percent of index on weather
our vitamin D is reports can help
absorbed through to protect you.
UVB radiation You can maintain
from sunlight. We vitamin D levels by
get very little from exposing one large
food (oily fish, sun- area of the body
dried mushrooms, (belly, back or legs)
egg yolks). to direct midday
In recent years, sunshine in winter
a startling rise (or mid-morning or
in vitamin D mid-afternoon sun
deficiency caused in summer) for 10
experts to ask if to 15 minutes – that
our “sun phobia” is, when the UV
has gone too index is about 3 or Low-carb diets
5-7
far. Clothes and less. It’s safe to be
glass block UVB without protection
radiation, and at this UV level nThere’snodoubt wholegrains, fruit constipation and
sunscreens cut unless you’re verylow-carbdiets andstarchy veg can bad breath if you’re
95 percent of out in the sun for (max10percent alsocut out many doing moderate
UVB. So you can’t hours. People who energyintake sources of fibre and to high-intensity
get vitamin D have dark skin, fromcarbs),work essential vitamins activity. It also hurts
sitting in front of are obese, have Aim for 5-7g carbs forweightloss…in andminerals. your immunity and
a closed window osteoporosis or eat per kilo of body theshortterm.But Carbsare the recovery, especially
on a sunny day, low-fat diets are weight when mediumandlong mostconvenient if time between
but you can still more susceptible doing moderate- term,thesediets sourceof energy training sessions is
intensity exercise.
get damage from to D deficiency, so don’tseemtoresultin forthebody, which less than 8-12 hours.
UVA radiation, they need longer fasterweightlossor meansan active guy Bottom line: your
which can lead in the sun, as do better maintenance has a greater need carb intake should
to skin cancer. people in the far than regular energy- for them than an be matched to your
Car windscreens south of Australia. restricted diets. inactive guy. At low training intensity
Not everything that intensities, exercise and duration. Daily
causes weight loss or performance may recommendations
apparent metabolic not decline severely, for athletes is 5-7g/
Problematic mobile use can hurt mental improvement in but a diet lacking kg for moderate
the short term is carbs can hit you intensity (1 hour/
health in similar ways to substance a good idea. Take with headaches, day), increasing up to
abuse and gambling addiction. cholera, for instance. nausea, fatigue, 8-12g/kg for extreme
Limiting intake of poor concentration, endurance exercise.
Smart devices
n The good news – the US National germs (one source claims 1 in 6 phones or making people think you’re a dick
Cancer Institute says there’s no has poop on it) and research indicates (there’s a study on this, for real).
consistent evidence that non-ionising that texting and driving can be just as The surest signs of addiction are the
radiation from modern mobile phones dangerous as drinking and driving. reactions when your phone or network
and tablets increases cancer risk. The greater risk is that problematic is unreachable – anger, tension,
Even better, a study reported this year mobile use can hurt mental health depression, irritability, restlessness.
that suggested teens were developing in similar ways to substance abuse If you turn to your phone when you have
horn-like bone spurs on their neck from and gambling addiction. The average unwanted feelings such as anxiety or
looking down at screens was ridiculed person spends over four hours a day depression, that’s a dependence issue.
around the world. The bad news is on their device. For some, that might If you completely lose track of time
that “text neck”– a painful condition be essential. For others, it’s a problem. when you use and you put a relationship
from looking down at screens – is real. Maybe you’re not an addict, but your or job at risk due to excessive phone
Mobiles also increase illness due to habit is hurting your relationships use, that’s over the line of “moderation”.

Smoking
n Think you’re safe Another myth is
because you only that getting your
smoke a few a day? smoke on at shisha
Or socially? Nope – bars and hookah
there’s no safe level. lounges is “safe”,
According to studies but Professor David
across the world, Currow of the
even smoking 1-4 Cancer Institute
a day triples your NSW has said that
risk of lung cancer one hour smoking
– plus there are with a shisha is
at least 13 other equivalent to 50
cancers linked to or 100 cigarettes.
smoking. Studies Verdict: don’t
also show that social smoke. Not one a day,
smoking is as bad not just Saturday
for your heart as night, never. Bonus:
smoking daily. The if you quit before 35,
damage occurs your life expectancy
in very fine blood will be much the
vessels that are same as someone
vital to the heart. who’s never smoked.
Anti-inflammatories Alcohol
n Ibuprofen (eg,
Nurofen) and
diclofenac (eg,
Voltaren) are a
class of medicines
called NSAIDs
of ultra-runners
taking NSAIDs
during a race, since
kidneys tend to
become starved of
blood and oxygen
10g n Just because
something is
unhealthy in large
amounts, doesn’t
mean that we must
completely abstain.
each additional
drink per day.
Overall harms
were lowest at
zero – but the
additional risks
in your system
also interferes
with healthy
blood glucose
levels and the
metabolism of fat.
(non-steroidal anti- anyway when Light or moderate associated with So while there’s
One standrad
inflammatory running for hours drink is 10 grams
drinking is widely a couple of drinks no such thing
drugs). The golden without a break. of alcohol – a can considered “cardio- made negligible as “drinking
rule is to use the However, at best, or stubbie usually protective” – it difference for health”, two
lowest dose that taking an NSAID equals around 1.4 reduces risks – bugger-all. standard drinks
standard drinks. for heart disease
improves your before exercise The bad news is a day minimises
symptoms and only will increase (diabetes, too). that alcohol can your alcohol-
use them for a few inflammation and The flipside is jack up your sugar related health risk
days at a time. The have no effect on that almost any intake – spirits are (one for women –
limit exists because your recovery. At level of alcohol often low in sugar, men have higher
prolonged use worst, it puts your intake is associated but soft-drink levels of alcohol
can damage your gut and kidneys at with increased mixers are full of it, dehydrogenase,
stomach lining. risk. Also, ripping cancer risk. and a schooner of so they metabolise
NSAIDs can into it after training In 2018, The cider can contain alcohol more
slightly strangle won’t reduce Lancet published around 20g of efficiently). n
blood flow to the DOMS, according the largest ever sugar. Alcohol
kidneys, which to the majority of merging of data
makes it harder studies – general on drinking. It
for the kidneys light exercise that found that, overall,
increases blood harms that raised
to filter the blood.
The effect of this flow would work risks of 23 different
Alcohol interferes with
was exaggerated much better. Best alcohol-related healthy blood glucose levels
in widespread to save the pills health problems and the metabolism of fat.
reports on a study for minor injuries. increased with
Situation overload
These world record-breaking eaters really put the “glut” in “gluttony”.
Burgers Kale Oysters Chilli Bacon

Want fries with that? In what is probably the In June 2012, US Carmen Concotti Grease is the word:
Joey “Jaws” Chestnut most wholesome world competitive eater Sonya downed 2.438 gallons Matt “Megatoad”
scarfed 103 hamburgers record ever, Nigerian “Black Widow” Thomas of chilli in six minutes Stonie devoured 182
in eight minutes at the Gideon Oji gobbled slurped 564 oysters in February 2018. And slices of bacon in five
2007 Krystal Square Off 25.5 455g bowls of in eight minutes. No presumably spent minutes in February
World Hamburger Eating kale salad in eight man was safe for days the rest of the year 2015. Even we’d shirk
Championship in the US. minutes in July 2016. afterwards… on the toilet. at this one. Maybe…

You could be forgiven for
not having a clue what it is,
but HRV testing could be
set to revolutionise the
way you train.
listen to your heart
THINK OF A STRESSFUL
SITUATION: A TOUGH
WORK MEETING, YOUR
EVENING COMMUTE
or just getting the kids to bed on time might spring to mind. a World Cup alpine ski racer. Indeed, research shows poor sleep
But the reality is there’s no end to the amount of scenarios can lead to decreased energy, concentration, speed and accuracy
capable of increasing physical and mental stress on our during exercise and, when it comes to health, increased risk of
bodies: from high-intensity interval training (HIIT) sessions heart disease, diabetes, obesity and depression. “Whether you’re
to cooking for a dinner party, or simply feeling run-down. a professional or recreational athlete, if you don’t sleep well and
And when it comes to maintaining an effective training recover, it’s very difficult to maintain any kind of hard training
regimen, understanding how these stressors impact your regimen,” Hoffman adds.
body’s requirements for recovery is essential. But how do Your HRV reveals whether you’ve had a bad night’s sleep and,
we know what daily factors cause us the most stress and, if so, figures from the previous day can indicate what may have
importantly, if we are effectively recovering from them? affected it. “From there, [you can] look at things to help improve
Say hello to heart rate variability (HRV) – the measure of sleep,” says Hoffman. “Alcohol, for example, is a talking point.
variation in milliseconds between each successive heartbeat. When you have several drinks in the evening, almost without
While acknowledgement of this natural occurrence is far exception, sleep is far worse.” Culinary decisions can send you
from new, those outside the medical community are only into a negative cycle, too. “If you’re not eating enough, or eating
recently becoming aware that, by analysing how a person’s poor-quality food, this increases your stress level during the day,
HRV fluctuates throughout the day, we can garner a wealth of which affects sleep quality in a negative way,” states Hoffman.
information with regards to their training, fitness and health. Meal times can also affect athletic recovery, reveals Jai Geyer,
“When you have good HRV, it means your body and heart are Ryding’s ski coach. For his athletes during a World Cup Tour,
able to respond to different demands,” explains Tiina Hoffman, he requests “an earlier dinner, [to] allow the winding down
exercise physiologist at performance analytics company Firstbeat process to start earlier, improving sleep.”
(firstbeat.com). Your HRV is a reflection of how quickly your body
reacts to a stimulus: a high figure is considered good; a low figure Knowledge is power
is less desirable. Professional athletes are able to recover faster
and better, as their heart rate returns to resting quicker; whereas In addition to helping us understand how nutrition impacts
the heart rate of a less fit person stays more sleep, HRV analysis provides a view into the
regular, indicating continued stress. You can relationship between the functionality of our
thank (or blame) your parents for some of workouts and recovery. For example, you
yours: “Around 30 percent of a person’s HRV may discover those after-work gym sessions
is genetically determined,” says Hoffman. But are having a less-than-desired-effect on your
the remaining 70 percent is impacted by a already overloaded body. “If you do HIIT later
host of external factors – all of which can have in the evening, it will usually have a dramatic
bigger repercussions than you might expect. impact on sleep that night,” Hoffman reveals.
While exercising later in the day sometimes
Rest test can’t be avoided, Hoffman says: “You need to
understand you have to take it easy the next
One of the key elements HRV highlights is the day and get optimum sleep the following night.”
vital role sleep and recovery play in achieving As your fitness level increases, so does your
and maintaining good performance. “The body’s requirement for restorative sleep. It’s
most important, and often most overlooked, vital, therefore, to increase your knowledge
area for athletic progression is recovery – and take action. “If we’re interested in what
and sleep quality is key,” states Dave Ryding, we’re ‘doing’, we should also be interested in
Firstbeat Bodyguard 2’s device monitors stress monitoring what we’re not doing,” says Geyer.
and recovery over a 24-hour period.
Find it
in your heart
The data garnered by

monitoring your HRV
allows you to educate
yourself and modify
behaviours to enhance
your fitness and recovery
in the following areas:
Sleep and recovery

n Recognise how
efficiently your body
is recovering each night
and how prepared it is
to face the stresses of
the day ahead.
Training times
n The optimum times
of day to train, to allow
time for the body to
unwind and prepare
for restorative sleep.
Nutrition
n Understanding
the foods that have
a detrimental impact
“One of the key elements on recovery.
HRV highlights is the vital role Types of training
sleep and recovery play n Learn how you should
in achieving and maintaining train depending on how
recovered your body is.
good performance.”
Reduce stress levels
n An improved fitness
level helps your body
efficiently react to,
and recover from,
stressors in daily life.
From left: intensive exercise late in the day can impact sleep; Jai Geyer (left) and Dave Ryding; professional sports teams use Firstbeat tech to improve performance.
“Identifying stressors, and using strategies to minimise them and insight into the wearer’s lifestyle and health, “so they can make
improve your response to them, can make a difference.” training more effective,” explains Hoffman.
However, for a quicker or briefer overview, leading brands
Insights for all
such as Garmin, Suunto, Polar and Fitbit have all integrated forms
of HRV analysis into their wearable trackers. Hoffman notes,
As Hoffman explains, “During training, your heart rate increases
however, “This tech is more of an estimation of the pulse from
and the variation isn’t there. It’s the time after that’s meaningful”
the blood flow in the wrist. It’s not as accurate, but improving
– which makes HRV analysis equally suitable for those partaking
constantly.” Furthermore, “It takes some education and
in endurance, power or speed sports. “Everyone has the same
understanding for people to learn from this data themselves.”
requirements for post-workout recovery,” she adds. Thus, it’s
While your HRV can provide valuable insights into your health
little surprise that leading athletes and coaches globally all look
and training, it’s important to remember that balance is key –
to Firstbeat’s HRV analysis for insights to help optimise their
and its figures aren’t all you should take into account. A number
training and health. Ryding concurs that the data garnered from
of other factors, such as cholesterol and blood pressure, are
analysing his HRV has been “eye opening” and he considers it
fundamental to good physical health and aren’t disclosed by your
“one of the best ways to help monitor my recovery”.
heart rate. And although HRV analysis can enhance awareness of
The technology that interprets HRV is similar to that of a heart-
the impacts of stress, it doesn’t allow you to comprehend the state
rate monitor, except “the accuracy required means it detects
of your mental health on a larger scale. Furthermore, notes Geyer,
every beat of the heart and measures the time between [each
“We should remember that not all stress is bad.”
beat]. This requires a more sophisticated kind of device and
algorithms,” explains Hoffman. Elite athletes and teams have
Have heart
had access to state-of-the-art HRV analysis for a while but, in
the past few years, it has become more accessible to “corporate
But as people become increasingly interested in optimising
athletes” (those who take their fitness very seriously and regularly
their health, fitness and training regimen, HRV analysis can
compete in marathons and triathlons) and regular gym-goers.
afford a solid basis from which they can learn.
If you’re after a more detailed HRV insight, then a professional-
“It can be a catalyst for making better decisions, as it shifts
led analysis is an option. A number of healthcare providers,
our focus to freshness, recovery and wellbeing,” reflects
personal trainers, nutritionists and psychologists offer this
Geyer. And with frequent advancements in monitoring
service to their clients through programs like Firstbeat’s Lifestyle
technology, “the accuracy of devices will keep improving,”
Assessment. Over several days, the user wears a small monitor
says Hoffman. “I wouldn’t say it’s mainstream yet,” she adds,
which very accurately detects heartbeat, and is required to log
but she is confident HRV technology will “become more
notable behaviour such as training sessions or drinking alcohol.
available, so people can get the valuable insights they need.” n
Afterwards, a report is generated which provides a broader
THE ABC OF HRV Terms you’re likely to come across when monitoring matters of the heart.
n VO2 max: measured in millilitres of oxygen per kilogram of body mass per minute, this is the most amount of oxygen that can be used by your body.
n R-R intervals: the time (in milliseconds) of the intervals between your heartbeats.
n Resting heart rate: the number of times your heart beats per minute (bpm) when resting; the average is between 60 and 100bpm.
n Recovery heart rate: measured via your pulse, this is the speed your heart rate returns to its normal resting heart rate after exercise.
n Parasympathetic activation: the branch of our autonomic nervous system which aids in recovery – from slowing heart rate to improving digestion.
n Sympathetic activation: the “fight or flight” branch of our nervous system which is activated upon exercise – increasing blood flow and heart rate and generating
glucose to fire up muscles.
n Root mean square of the successive differences (RMSSD): the most commonly used computerised formula for calculating HRV.
n Coefficient of variation (CV): this advanced analysis looks at the fluctuation in HRV figures over an extended period.

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well as thin tyres bikes make more
mightoptfora suburbsyoucan onthetimeyouhave
with relatively sense when you put
hybrid-stylebike; explorebushland, available,youcan
little surface area. your new bike in an
ifyou’reserious trailsandhillsthat popoutforaquick
Mountain bikes can environment where
aboutyourfitness, woulddefeatother fitness-boosting
have more flexible a road bike would
yourfirstthoughts modesoftransport loopclosetohome
frames and the really struggle.
mightleantowards orsimplybetoo or,ifthemoodtakes
suspension will Whatever your
aroadbike.But fartocoveronfoot. you,youcanstock
mean that some starting point, once
ifyouthinkthat Amountainbike upwithsupplies
pedalling effort gets you experience the
mountainbiking enablesyouto andbegoneallday.
lost along the way, fresh air and lower-
isonlyforthose coverthefullrange Mountainbikingis
even before you body benefits, the
wholiveinrural, ofterrain,while agreatwaytoaccess
consider how much brakes will be off
hillyareas,well, takingyourfitness unfamiliar,wildand
more tyre surface on your newfound
thinkagain. tonewheights. wonderfullocations.
area you have to shift. form of fitness.
PRO TIPS
Technique for the trails

William Hook on Unsplash
Ride with a relaxed Stand up for tricky If riding in the wet, uphill Keep your cadence high, Practise on different When riding in a
style. Sit upright, terrain. Otherwise on mud or gravel, lean rather than slogging terrains to build group, give each other
avoid tension in the aim to ride seated back if standing or stay it out in a tough gear. confidence in your plenty of space and
shoulders and try as much as possible, seated – or you’ll have bike handling. clear warnings of any
to lean forwards using your gears to little to no traction through necessary obstacles.
from your hips – make riding easier. the back wheel, meaning
not your waist. no matter how hard you
pedal, you’ll go nowhere.

Fitness
requirements
■ One of the good things

about mountain biking is
that you can get started
regardless of your level of
fitness. Start with short,
out-and-back routes and
gradually build up the time
and distance you cover.
It’s also a good idea to
start on some relatively
simple terrain – even riding
on the roads to kick off with
– before moving on to trails,
towpaths and hills. Even
if it’s not that long since
you’ve been cycling, your
mountain bike might be
quite different from any
previous bikes, so give
yourself time to adjust
to the new set-up.
Steady progress with the
length and difficulty of your
rides is also a good idea,
even if you already have a
good, established level of
fitness; it can take a short
time for your fitness in
running, swimming, gym
or circuit workouts to
translate into cycling.
Mountain biking is a
fantastic cardio workout.
The variety of terrain
provides natural bursts
of high-intensity training,
while also improving your
stability and balance,
and providing functional
strength training for
your legs, glutes, back,
shoulders and arms.
If you’re a fan of spinning
classes, you should find
that you adapt to mountain
biking pretty quickly. If
you’re already a keen road
cyclist and would like to try
out something different,
you can adapt your road
bike for trails that aren’t
QUICK TIP
too hilly by changing your
wheels and/or tyres, but
Always check the if you want to enjoy the full
terrain ahead – long, challenge of the mountains,
middle and close distance it’s best to invest in a good
– and become an expert in bike built for this purpose.
anticipating what’s to come. A mountain bike is more
The more prepared you are,
robust than a road bike
the quicker you can adjust
and the riding position is
and react to changing
much more conducive to
conditions.
ever-changing terrain,
meaning you’ll ride more
efficiently and incur less
risk of any aches and pains.
If you already ride
regularly on the road,
you might notice that the
weight, geometry and
thicker tyres of a mountain
bike combine to make
the cycling experience an
altogether different one.
“If you’re planning on getting
seriously off-road on very
challenging terrain, front
and rear suspension might
be your best option.”
TOP GEAR
Get your kit sorted. Our mates from Trek Bicycle (trekbikes.com/au) have drawn up your essentials list.
Bontrager Rhythm
Mountain Tech Tee
You need something
Bontrager Foray Bontrager Blaze WaveCel that will stay dry
Mountain Shoe Mountain Bike Helmet ’cause you’ll be
Cleats are worth the effort, as they A particularly important piece of working up a heavy
make for a more efficient ride. You kit for mountain biking, especially sweat. A breathable
can also adjust the tightness of the if you’re riding through bushland tee made from quick-
pedals to make it easier to release where low-hanging branches add dry fabric is ideal.
your feet when you need to. an extra element of surprise.
Bontrager Evoke
Mountain Shorts
Mountain bike saddles
are more forgiving
than those on road
bikes, but it’s still worth
investing in a pair of
well-padded cycling
Bontrager Ion Elite
Bontrager Evoke shorts to soften the
Front Bike Light
Mountain Glove impact of bumpy terrain.
Lights are crucial during autumn and
Other than your bum, the impact of the
winter riding, but they’re also a good
trail will be taken by your hands. Look
idea at other times of the year if you’re
for a full-fingered glove that’s durable
riding off-road or in remote areas.
enough to handle hours of riding time.
Lights also help others see you.

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e b lac k st
y t u
ff
b u o ye d b
CAFFEINE CAN BE CRUCIAL TO BOOSTING MUSCLE,
B U R N I N G FAT A N D B R I N G I N G E V E R Y T R A I N I N G S E S S I O N T O L I F E ,
B U T I T ’ S P O S S I B L E T O H AV E T O O M U C H O F A G O O D T H I N G .
Waking up and smelling the coffee has Better latte Worth the
than never weight
become the workout warm-up of choice for
l Both Lindsay and l Caffeine has been
growing numbers of gym-goers, endurance Lovell suggest that credited with helping
personal tastes and some to maintain a
sports enthusiasts and athletes of all levels. Three tolerance levels will healthy weight, though
out of every four athletes will have consumed influence how much
caffeine you have
there’s little in the way
of hard evidence to
caffeine before taking part in a training session or and which format to
take it in. “I’m a double
say it’s an aid to long-
term weight loss.
competition event, according to one Spanish study, espresso person,
I prefer the more
“Caffeine releases
stress hormones,
carried out to determine the extent of caffeine natural caffeine intake
than supplement
which you need to
signal fat burning,”
usage among athletes after it was removed from gels,” says Lindsay. says Lovell. “It’s also
An effective amount a central nervous
the World Anti-Doping Agency (WADA) list. of caffeine can be system stimulant and
around 0.3mg / per kilo a strong cup (double
of body weight. “But espresso) can speed up
users may get excellent the body’s metabolism.
effects using less than But the key is not to
That’s not necessarily a humble cup of Nescafé they’re using this,” he says. “A No- use too much for too
Doz tablet contains long, as you can always
for a pre-performance pep-up, either. Caffeine, in the form of 100mg caffeine, and deplete the stress
bespoke sports supplement drinks and gels, is a multi-million one of these gives a hormone system and
dollar business in its own right. So what makes it – no matter what good kick for most non- get diminishing returns
habitual caffeine users. on caffeine use.”
format it comes in – so integral to sport and exercise in general? A strong coffee can
“There is no doubt that caffeine aids sporting performances,” have the same effect.”
insists nutritionist Matt Lovell, who has worked with elite cyclists Supplements used on Smarten up
events like endurance
and a number of English Premier League football teams. “A meta- cycle rides to give l Even the smell of
analysis of studies suggests anywhere between a two to 16 percent an ergogenic boost coffee can improve
can pack a much your performance.
increase in performance can be credited to caffeine intake.” Research from the
stronger punch.
Stevens Institute of
Technology, US, found
CAN YOU KICK IT? that the scent of coffee
helped people perform
The reason why it gives us such a kick is down to its manipulation better on the analytical
of the brain’s fatigue receptors. Caffeine has been shown to bind to portion of the Graduate
Game, set... cuppa? Management Aptitude
these receptors – effectively cutting off their communication – while Hopman Cup 2015: Test, a computer
also encouraging the release of the stress hormones (adrenaline Serena Williams adaptive test required
orders a shot of by many US business
and noradrenaline) that facilitate our ‘fight or flight’ response. espresso mid-match. schools. Another US
“You can focus a bit harder and go a bit longer using caffeine, study from Ohio State
and everything seems slightly less hard in terms of rate of perceived University found that
exertion,” suggests Lovell. people gave more
positive reviews for
While the coffee itself might be fresh, the use of caffeine to jack their work group’s
up your output on the track, in the gym or on the road certainly performance on a
isn’t. In 1928, the US Olympic Team shipped 1000 cases of Coca- task - and their own
contribution - if they
Cola out to the Amsterdam Games – and that wasn’t because they drank caffeinated
wanted to teach the world to sing in perfect harmony. coffee beforehand.
Although Coca-Cola’s exact recipe remains a closely guarded
secret, one of its known key components is caffeine (from the
kola nut). The drinks brand has been a close ally of the US Team “Endurance-
and the Olympics ever since. “Endurance-wise, caffeine helps wise, caffeine
you run further, so it delays fatigue,” reiterates Lovell. “You just helps you run
have to offset the dehydrating effects with adequate fluids and further, so it
electrolyte intake.” delays fatigue.”
Perhaps the most prominent sport to be influenced by the fresh
approach to coffee and caffeine has been cycling. The boom in
bikes and the craze for coffee have complemented one another,
and stopping for an espresso is as much a part of the cycling
sportive as punctures and chafing – though a lot more welcome.
According to Nigel Mitchell, cycling performance nutritionist and four hours after finishing intense exercise, compared to when they
author of Fuelling The Cycling Revolution, it pays to use caffeine consumed carbs alone. “If you have 66 percent more fuel for the
sparingly. “To get the most beneficial effects of coffee on your next day’s training or competition, there’s no question you will go
cycling for a key event,” he says, “you may want to consider farther or faster,” said Dr John Hawley, the study’s senior author.
abstaining from it for seven days beforehand.” But while the benefits for marathon runners and MaMiLs
The outcome could actually make a serious dent on your ride (Middle-aged Men in Lycra) may be apparent – the black stuff
times, too, as research into the effects of caffeine on the pace of drowns out the screaming sinews and tired tendons while
muscle recovery and energy replenishment has shown. A team helping store glycogen for longer – it’s not so clear as to why more
from the Garvan Institute of Medical Research in Sydney found explosive types, like sprinters and weightlifters, might benefit
that endurance cyclists who ingested caffeine (8mg per kilo of body from a pre-workout coffee. Here, we take a look at the facts on
weight) with carbs had 66 percent more glycogen in their muscles caffeine, what the research says and what the experts recommend.

Strong black,
please
l “Caffeine can help
weightlifters and
those doing circuits
or short aerobic
sessions because of
the same principle as
its endurance benefits,”
says Lovell. “Higher
doses can help you
recruit more muscle
to lift more weight.”
But it’s not solely
that: there’s the focus
factor, too. “It’s become
part of our fitness
psyche to associate
the alertness caffeine
provides with the start
of exercise,” says
trainer Sarah Lindsay.
“If you’re training in the
morning and can’t face
breakfast, coffee can
be the one thing you can
tolerate pre-workout.”
It’s estimated that
1.91 kg
Per capita
caffeine takes around
30 minutes to peak in the
blood. “I use caffeine
coffee sales before gym sessions,
in Australia but guardedly, because
the more you use it, the
in 2017.
less response you have
to it,” says Lindsay.
Applying such due
diligence when using
caffeine is something
10 min
Caffeine effects
Lovell also suggests.
“The key seems to be not
using too much, as three
start to kick in 10 cups a day detracts from
minutes after the effect.”
it’s taken. Research from Dublin
City University, Ireland,
found that athletes who
don’t drink caffeine-
rich drinks on a daily
24 %
Endurance
basis gained a greater
performance benefit
when they did reach for
improves by this a Red Bull or coffee than
much with 3-7mg those who consume
caffeine per kilo of them all the time. “That
body weight. makes sense, as you
get used to the lift –
it’s not special to the
body or the receptors
anymore,” says Lovell.
“So decreasing caffeine
a couple of weeks
before you want it to be
effective is a great idea.”
As well as providing
a spike in alertness
and giving a workout
session a decent boost,
caffeine also rewires
the mind to change
our perception of how
tough a workout really
is. A team of scientists
at Queensland’s Griffith
University found that
taking it had a whole
host of plus-points
for exercisers. When
compared to athletes
taking a placebo, the
caffeine consumers
perceived a variety of
workout sessions to
be less difficult – they
also used more energy,
oxidised more fat and
ate fewer calories
after testing.

FOOD
FIT
MF
2019
AW
ARDS
BEST FOODS FOR BLOKES

STOCK UP ON Head to any major supermarket these days and you’ll be bombarded with choice - and luckily not just in the
chocolate aisle. Food manufacturers are waking up to the fact that we care about what we put in our gobs,
THESE: THE and are flooding the shelves with healthier, tastier options. Here our our faves – add ’em to your list.
MF TEAM’S TOP
PACKAGED PICKS {By ALISON TURNER }
Spill the beans
For such a simple food
stuff, beans are an incredibly
healthy food, and something
you should always have
to hand. As well as being
a great source of protein,
they’re also nutrient-dense,
containing everything
from fibre and folate to
magnesium and zinc. Studies
have found that people
who eat beans tend to have
a healthier heart, and the
humble bean can also help
to lower blood glucose levels
and improve gut health.
THE BIG FREEZE
You can’t leave meat in the
freezer forever. Uncooked
mince can last for about
3-4 months, raw steak lasts
about 4, while cooked meat
lasts about 2-3 months.
CHILLED
Don’t lose your cool – eat these.
● Your fridge and waiting for when

freezer are your hunger, or dinner
friends – if you fill time, strikes.
them with the right Yoghurt and ice
stuff. While you cream used to be
need space for beer relegated to the
(obviously), you naughty list – thanks
should also leave to their high levels
enough room for of added sugar –
more saintly things but now, with the
that will fill your introduction of
belly and flood your high-protein, low-
body with nutrients. sugar yoghurts and
While it should ice creams, you can
go without saying indulge in creamy
that your crisper treats without
drawer must always worrying about how
be overflowing with many hours you’ll
an abundance of have to spend on the
fresh produce (which treadmill tomorrow,
we’re sure it is, right burning it off.
guys?) you should So move a few
also ensure that six-packs aside and
you have a variety make room for these
of quality protein cool foods – you’ll
sources ready and be glad you did.
IT’S A STICK UP! WHIP IT REAL GOOD PRO ACTIVE QUORN FED ROUND LIKE A RISSOLE THANK YOU BERRY MUCH
Halo Top Puregg YoPRO Quorn Mince Steggles Turkey Oob Frozen
● Our favourite ice
Egg Whites Rissoles Berries
● Add more protein to ● A study from the
cream is now on a ● Whip up low-calorie your mornings! This is University of Exeter, ● So much more than ● Berries are an
stick! It’s the same omelettes or add some made using a traditional UK, found that a Chrissy staple, turkey incredible source of
low-calorie, low-sugar, high-quality protein and yoghurt-making process, mycoprotein, the is a lean (and very antioxidants, but they’re
high-protein ice cream a touch of froth to your but YoPRO strains protein-rich food source tasty) source of animal not always in season,
you love, just on a stick. shake with Puregg 100% over three cups of milk that’s unique to Quorn protein, which helps are they? With these
And each one is only Egg Whites. A 500ml to create one cup of products, stimulates keep post-meal insulin snap-frozen organic
around 100 calories, so carton is the equivalent yoghurt. This increases post-exercise muscle levels within a desirable berries, you’ll always
you can indulge in a little of 16 egg whites, and all the protein by more than building to a greater range by moving food at have some sweet berry
sweet treat and not feel you have to do is open three times – each tub extent than milk protein. a steady pace through goodness on hand to
all guilty afterwards. it up and pour. Now contains 15-17g protein. Use it as a meat-free the digestive tract. A chuck in smoothies,
Currently available in comes in free range, for Sweetened with stevia alternative in pasta great low-fat alternative on yoghurt or over
five flavours. Get lickin’! bonus brownie points. instead of sugar, too. sauces, chilli or tacos. to minced beef. your morning muesli.
halotop.com.au puregg.com.au yopro.com.au quorn.com.au steggles.com.au ooborganic.com
STOCKPILE
Never be hungry again.
● Too often, the botulism. Whether
kitchen cupboard you need something
becomes a veritable extra to add to a
wasteland of quick smoothie or
forgotten dreams – need a fast-but-filling
dusty canned food topping to go on that
that’s a hundred pasta you’ve been
years out of date, hanging on to, you
an half-empty bag should always be
of pasta and that able to open your
bottle of apple cider kitchen cupboard
vinegar you swore and exclaim,
you’d use every “Eureka! Here’s
day but never did. the perfect thing.”
It’s time to reclaim Next time
those shelves! (And you head to the
maybe give them a supermarket, buy
bit of a clean, yeah?) up big on stuff like
Stocking your we’ve featured
cupboard with a below. Bonus points
few simple, healthy if you find them on
staples will ensure special. Then come
that you always home, stock your
have something shelves and stand
on hand to eat that back to admire your
won’t blow your diet handiwork. You’ve
goals or give you done good, son.
IN THE CAN
Canned fish is the perfect
cupboard staple, and not
just because it doesn’t go off.
Things like sardines are
a great source of omega-3s
and protein, and they really
jazz up a slice of toast.
SLICE OF THE ACTION BUTTER UP GO FISH ROLL UP BEAN THERE, DONE THAT CHOC A BLOCK
Atkins Bread Mix Mayver’s John West Uncle Heinz Creationz Lindt Excellence
● When you’re trying to
Protein+ Deli Tuna Toby’s Oats ● Baked beans are
Dark Chocolate
go low-carb, the thing ● Nothing goes better ● If there’s one thing you ● Not just good for great, but bedazzled ● You should always
you’ll probably miss the with bread than lashings should always keep in porridge on cold beans are better. Heinz have a stash of
most is bread. Delicious, of peanut butter, so you your cupboard, it’s a can winter mornings, Creationz brings you chocolate hidden away,
bready bread... But now should always keep a of tuna. Or several. Chuck rolled oats are the beans with extra kick, but make it dark – you
you don’t have to! Atkins’ jar on hand. Mayver’s it on a sambo, in a salad perfect addition to any plus one can equals five get the sweet treat with
easy-to-bake bread Protein+ peanut butter or through pasta – protein smoothie and go great serves of veg, and also a side of health benefits,
mix creates a delicious, is even higher in protein and healthy fats will with yoghurt. They’re provides plenty of fibre. including antioxidants,
seeded loaf packed with than normal PBs, and satisfy every time. John 100% wholegrain, so Mix some up with brown flavanols and minerals.
protein and fibre. It has there are no additives West’s Deli Tuna comes they digest slowly, and rice for a super-fast Containing 70% cocoa,
75% fewer carbs than – just roasted peanuts, in fancy flavours and a contain beta-glucan, meal, or use them to Lindt’s dark choc was
regular brown bread, crushed and blended man-sized serving – the which helps to lower make easy chilli con rated as the best by
with just 2.3g per slice. with peanut flour and salt. perfect kitchen staple. cholesterol reabsorption. carne or Spanish eggs. Choice experts.
au.atkins.com mayvers.com.au johnwest.com.au uncletobys.com.au heinz.com.au lindt.com.au
TAKE-OUT TIP
Don’t resort to takeaway –
eating fast food just twice
a week can lead to major
weight gain, as well as insulin
resistance – a strong predictor
of type 2 diabetes.
READY
TO GO
Healthy food, when you need it.
● We’re all so used should prepare for

to convenience now, any eventuality and
even the thought of keep the below in the
preparing a home- fridge or cupboard so
cooked meal can you’ll always have a
feel like a major drag. healthy go-to when
While we’ve got some you’re hungry. Meal
great meal prep ideas delivery options have
on page 36 that can revolutionised the
help make lunch modern man’s diet –
and dinner a breeze, having pre-portioned,
sometimes there just healthy meals that
isn’t time. Or maybe someone else has
you’d just rather watch cooked and then
Netflix. We’ve been delivered to your
there. But skipping door really is living
out on preparing your the dream. And these
own meals can lead days, grab-and-go
to the temptation of bars and ready-to-
Uber Eats... and there drinks don’t have
go those healthy to be diet-wrecking
eating goals for the sugar bombs. Try
day. Instead, you these and be happy.
EASY DONE SHAKE THINGS UP THE BIRD IS THE WORD GIVE YOURSELF A BOOST SPICK AND SPAN WELL, WELL, WELL
Lite n’ Easy Atkins Shakes Moira Mac’s Fitness Meals Body Science Super Nature
Shredded Clean Bars Wellness Bowls
● When there’s no time ● Atkins Plus Protein ● Fitness Meals offer
to cook, but you want shakes contain 25g
Chicken standard macro-sized ● Fuel up on the run with ● Keep these in
to keep your nutrition protein to support ● No time to roast and meals, as well as nothing but the good your freezer and
on point, the solution is muscle recovery slice your own chicken customisable macros stuff. Body Science you’ll always have a
easy. Lite n’ Easy offers and maintenance, but breast? Hey, we won’t across a wide range Clean Bars contain satisfying, healthy meal
a constantly changing they’re low in sugar judge you. Grab a of portion-controlled all-natural, nutritionally in a pinch. Low in fat
menu of delicious pre- and carbs, which resealable bag of Moira meals. Choose from dense ingredients like but high in nutrients,
prepared meals that are makes them the perfect Mac’s shredded chook 15g, 30g or 60g of plant proteins, fruits, each meal contains
nutritious and sensibly shake for when you’re instead, and throw protein, with the ability seeds and nuts, giving healthy grains, vegies
portioned. There are watching your carb some in salads or to “boost” to 75g. You you the nutrients you and lean proteins, and
a range of options intake, as well as soups or on a sambo can also boost with need with none of the there are a bunch of
available to suit helping to keep you for a quick and easy 30g carbs, or simply nasty added extras like varities to choose from.
your budget, too. going in between meals. protein boost. boost vegetables. sugars or colourings. supernaturefoods.
liteneasy.com.au au.atkins.com moiramacs.com.au fitnessmeals.com.au bodyscience.com.au com.au
SNACKS
Not all of them are bad guys.
● No matter how snacks currently
dedicated you are available. They’re
to your training all good sources of
and nutrition plan, protein and fibre,
sometimes you just are low in sugar
need a snack, you and high in flavour.
know? But you don’t Plus they come in
have to resort to sensible portion
fluoro orange chips sizes, so you won’t
or sugary chocolate find yourself going
bars to smash that batshit crazy and
craving – there are eating a truckload.
snacks-a-plenty We always keep a
out there for a man selection of these to
who wants to treat hand at the MF office
his tastebuds but to appease us when
not blow out his we’re peckish. Stash
calorie budget. So some in your desk
where do you find drawer or gym bag
these saintly tidbits? and you’ll always
No need to trawl have a healthy
through the aisles, option available for
dear reader. To save when hunger strikes
you time, we’ve and dinner is still
hunted down some four hours away.
of the best low- All the flavour, and
calorie packaged none of the guilt.
23g GRAB SOME NUTS

As well as being a good
source of fibre and protein,
nuts contain B vitamins and
Macadamia nuts
might be high in fat
vitamin E, as well as key
(23g per 30g serve), but minerals. And don’t fear the
they’re also packed fat content – it’s the healthy
with nutrients and
plant compounds. kind, which your body needs.
MOVIE NIGHT? ON THE BALL MUNCH TIME NUT JOB YOU’VE GOT THE POWER THE PURSUIT OF HAPPINESS
Crankt Protein Body Science Momentum Optimum Piranha Happy Snacks

Popcorn High Protein Balls Protein Chips Nutrition Choc Power Pack ● Chickpeas and fava
Coated Nuts beans are both great
● Steer clear of dodgy ● Many of the protein ● Sometimes a man ● Power up your
microwave popcorn and balls you find in just needs a salty ● Nuts are a great afternoon with protein, sources of protein and
dig into a bag of Crankt. supermarkets and at snack, and who are we source of protein, fibre and active fibre. When you roast
It comes with an added cafés tend to be super to stand in your way? but cover them with probiotics. Piranha them, they also make a
10g protein per pack, high in fat and sugar. Not Try these tasty whey chocolate and they can Power Packs combine delicious snack. Happy
is low calorie and high these ones. They’re high protein chips made from lose that saintly glow. the tasty goodness of Snacks offers both in
fibre, plus there are no in protein (20g a bag), mixed beans and pea ON have used cocoa nuts and grains with a variety of lightly salted
artificial colours, flavours but low in carbs and protein. They contain 5g butter plus WPI and whey protein, spices or seasoned blends.
or preservatives, so you sugar. Plus they’re totally fibre and 10g protein per cocoa mass to make a and seeds to bring Crispy and crunchy, and
can snack with impunity. delicious, and ideal as a pack, and are available high-protein, low-sugar you a snack you won’t low in calories, too. Plus
Available in Salted Butter sweet treat or pick-me- in Spicy Barbecue or choc coating. Genius. want to share. Comes nothing nasty added.
and Cheese Supreme. up when 3pm hits. Nacho Cheese flavours. optimum in five varieties. happysnack
crankt.com.au bodyscience.com.au myopure.com.au nutrition.com piranhacorp.com.au company.com.au

... and other
Ava il a b le selected retailers
at nationwide
g r o w n ,
A u s s i e m a de
Aussie
PEANUT BUTTER
PROTEIN BALLS
METHOD
Place all ingredients in a mixing bowl

INGREDIENTS
and combine well with a spoon.
6 tbsp Purely Nutz
Nu z Smooth
Using your hands, bring small amounts
or Crunchy Peanu ut Butter
of mixture together and roll into balls.
2 tbsp Natural Honey
1 cup Almond Meal (Gradually add small amounts of water, almond milk or liquid
1 scoop Protein Powder of your choice to make mixture stickier if required).
Liquid as required to bring together Chill in the fridge to set or freeze for use within 3 months.
w w w. p u r e l y n u t z . c o m . a u
Light
Depression does not discriminate – it can affect anyone,

at any time. Yet as varied as the causes, signs and
symptoms are, new light is being shed on the effective
role exercise can play in combatting the illness.
David Samaniego on Unsplash
Until the age of 35, if you’re
a man in Australia, the thing
most likely to kill you is you.
The stark statistics relating to which depression and other mental
to the state of men’s mental illnesses are affecting men, more and more Spotting the signs:
T health can no longer be
brushed aside. According
voices are being heard, and the topic – once
cloaked in the kind of “down in the dumps”
how you might feel
to Beyond Blue, one in eight language that served to trivialise the n Down, upset or tearful
men will experience depression at some condition – is being given the weight it n Restless, agitated or irritable
stage. Worse still, men make up an average deserves. Organisations like Beyond Blue
n Guilty, worthless and down on yourself
six out of eight suicides – every day. and the Black Dog Institute have helped
n Empty and numb
People suffering from depression can to raise awareness around men’s mental
n Isolated and unable to relate to other people
display a wide range of symptoms, which health, as have other high-profile campaigns
n Finding no pleasure in things you usually enjoy
are classified as being either mild, moderate such as Movember and RUOK?
n A sense of unreality
or severe. Like any mental illness, however,
depression is complex and not easily n No self-confidence or self-esteem
Healthy body, healthy mind
defined, and it’s possible for one person’s n Hopeless and despairing
depressive episode to shift from mild to This greater level of attention being paid n Suicidal
severe and back again. Depression can to men’s mental health also means more
develop without clear triggers, or can be research, which, in turn, leads to new
caused by confusing periods in our lives. methods for combatting depression and to exercising at least three times a week,
“One age range with particularly high rates other mental illness. Beyond Blue lists you can reduce your risk of depression
is 16-24,” explains Dr Jill Owen, a chartered various treatments available on its website, by up to 30 percent.
sport and exercise psychologist. “This beyondblue.org.au. These range from Credit can, in part, be given to the
period represents transition into adulthood medication to psychological treatments feel-good chemicals, endorphins, released
and may present a number of challenges like cognitive behavioural therapy (CBT). during exercise – which contribute to that
relating to relationships, identity, career Click on the section titled “Other sources “runner’s high” you feel after a 5K jog, or
decisions, new responsibilities and physical of support” and you’ll also see another your improved self-esteem after a session
changes in the body.” Those changes are form of treatment: keeping active. in the gym – but there are also other, less
also mirrored later in life, when the identity If you’re more active, there’s good explicit reasons keeping fit facilitates a
challenges and physical changes associated evidence to suggest that at most ages, brighter outlook on life. “Exercise can lead
with growing older can again make men for both men and women, there’s a trend to improved sleep, it can reduce muscle
particularly vulnerable to depression. towards lower rates of depression. In tension, and it can allow a period of
There is, however, some shining light. As fact, one study found that by increasing distraction from worries,” says Dr Owen.
we’re beginning to acknowledge the extent your activity levels from doing nothing “There’s also the sense of achievement
you get from reaching your goals.”
It’s no magic cure, of course, but it is
increasingly accepted that leading an
Spotting the signs: active lifestyle can help to keep your
mind, as well as your body, in good health.
how you might behave
n Avoiding social events and activities you usually enjoy

Natural highs
n Self-harming or suicidal behaviour
While exercise of any kind can help combat
n Difficulty speaking, thinking clearly, making decisions or concentrating symptoms of depression, the benefits can be
n Losing interest in sex heightened by swapping the indoor rower
n Using more tobacco, alcohol or other drugs than usual for a run or a circuit in the park – anything
n Difficulty sleeping, or sleeping too much that gets you outside and in touch with the
n Feeling tired all the time, or aches and pains with no obvious cause natural world. Outdoor exercises, such as
n No appetite and losing weight, or eating too much and gaining weight running and hiking, can be a particularly
n Moving very slowly, or being restless and agitated effective way to improve our mental health
and wellbeing – a study conducted by the

Pilot scheme
● Think you might

need help with your
mental health, but
are too embarrassed
to see your GP? You
should check out Pilot,
a new online mental
and physical health
resource for men. It’s
an “end-to-end” online
health navigator that
men can access to seek
treatment for a variety
of problems – mental
health issues, hair loss,
sexual dysfunctions
and sleep disorders.
With Pilot, you can get
real help from a real
doctor, and you don’t
ever have to front up to
a GP’s practice - it’s all
done confidentially
and securely online.
Pilot also recommends
exercise as a useful
way to keep on top of
your mental health.
“Exercise is a natural
mood-booster,” says
Tahnee Schulz, head
psychologist from
Pilot’s mental health
partner Lysn. “It
activates the release of
natural endorphins, but
additionally, people who
exercise are generally
more resilient and
have better tolerance
to stress – the term is
‘distress tolerance’.
The reason for this is
that when you exercise
vigorously, your heart
pounds, your stomach
twists, you get hot and
sweaty, your chest
gets tighter and you
experience shortness of
breath. These physical
sensations are similar
to when you’re highly
stressed or anxious –
but instead you’re doing
something good!
“Your brain is
constantly making
associations between
your experiences. So,
when you exercise
vigorously, your brain
learns, ‘I’ve got this!’”
Of course, while
exercise is great, you
shouldn’t try to put
too much pressure on
yourself if your body’s
already under stress.
“The chemical
30%
reaction that releases
the stress hormone
cortisol is the same,
regardless of whether
it’s from mental or
physical stress,” Schulz
Exercising at least
says. “So going into a
three times a week, highly stressful meeting
you can reduce your and then punishing
risk of depression yourself at the gym
by up to 30 percent. is not helpful.”
Head to Pilot today
at pilot.com.au
University of Essex, UK, found that 94 percent
of people who took part in outdoor exercise
activities said that their mental health had
improved. In fact, “ecotherapy” – activities Two men fighting depression with fitness
that take place in nature – can be as effective as
antidepressants in treating mild to moderate n “I’ve suffered with mental ill-health from
depression. Unlike working out in the gym or around the age of 17. I was actually suffering
other indoor activities, the colours, sounds and with depression, but it took me a while to
smells you find outdoors stimulate your senses realise it. I had no experience of dealing
with it before and had never been educated
in a different way, and can boost your mood. on mental health illnesses whatsoever.
Just as taking your fitness outdoors can It wasn’t until I went onto a website and
amplify the positive effects of exercise, so too looked up symptoms that I realised what
can grouping together. As well as the social Rory was happening.
benefits, says Dr Owen, “Exercising as part of Nicklin, 26 “I managed to get the support I needed, but
when I was 21 at university, I began suffering
a team or with a friend can provide support
with depression again. This time, there was
and enhance motivation, and goals can be a lot going on in my life and it really took hold
worked on together.” Of course, Dr Owen also of me. I began self-harming and was even
agrees that the most effective form of fitness planning my own suicide. That took me a while
is whatever you enjoy the most. to get over and to be honest I think I’ll have
mental scarring from that time for the rest
While all forms of exercise can bring benefits of my life. All in all, I’m in quite a good place
for mental wellbeing, the most important thing mentally at the moment, but I have to be
is to find a type of activity you love and can stick mindful of my mentality on a daily basis.
at. A team sport might be best for you if you “Very fortunately, my parents are both PE
value the boost of a strong social element, while teachers, so from a young age I had firsthand
experience of the way physical exercise
for others who benefit from time to themselves,
benefits my mentality, so I’ve always used
an activity like solo running might work better. it as a tool to help combat my low feelings.
Don’t feel that you have to stick at something These days, I mainly work out in a gym. I like
that’s not working for you. the solitude of working out on my own: it’s my
time to unload mentally and physically. If I get
up and get in the gym in the morning, I’m in
Half the battle such a better place mentally and physically.
It’s honestly going to be a tool I use for the
None of this is to say that depression can rest of my life to help keep me in check.”
be cured by simply lacing up your trainers.
Australia wouldn’t, if that were the case, be
in the grip of a very real mental health crisis. “I like the solitude of working out on my own: it’s
Although an active lifestyle can provide the my time to unload mentally and physically. If I get
framework for positivity, anyone suffering from up and get in the gym in the morning, I’m in such
depression should, first and foremost, seek a better place mentally and physically.”
professional guidance. “Friends or family,
lifestyle changes and rest are all important in
recovery,” advises Dr Owen, “as well as looking n “Like many people, I have days when I’m low,
but occasionally the ‘Black Dog’ will visit for
at thought or behaviour patterns that may be
a longer time (2015-2018 most recently) and
contributing factors. There may be issues in the it will make me question my self-worth, my
past that need addressing in order for recovery future, my goals and my ability to achieve
to take place. Prioritising recovery, surrounding them. It will convince me that I don’t need to
yourself with supportive people and keeping spend any time with anyone else, and I’ll end
up shunning the people and activities I love.
well away from any sources of the attitude that I’ll cancel engagements, ignore friends and
you should be ‘pulling yourself together’ is Stephen convince myself that self-medication with
extremely important. Depression is an illness Morrison, 46 food is the answer. It becomes a cycle of
that needs to be taken seriously.” n self-destruction and self-loathing.
“But when I was 38, and 159kg, I discovered
the joy of walking – then running, cycling
and swimming. I’m a ‘try athlete’, as I love
experiencing new sports, but those that
benefit my mental health most are the ones
Ask for help mentioned. Being active brings a variety
of benefits. A walk, run or cycle in a park is
invigorating: the sounds, smells and sights
If you are experiencing depression, there are
of running water, birds, trees and open fields
a number of services available that can offer
all make me feel alive. There’s a sense of
advice, support and information:
accomplishment and my self-belief increases
Lifeline – 13 11 14 as I walk further, and run and cycle faster.
Suicide Call Back Service – 1300 659 467 “In my darkest days, I know that forcing
Men’s Line – 1300 78 99 78; mensline.org.au myself to go for a walk or run always brightens
my mood. While it gives you time to think, it’s
RUOK? – ruok.org.au
also a great way to escape from the pressures
Movember Foundation – au.movember.com of life and to give yourself some precious time
beyondblue – beyondblue.org.au to yourself.”

The coward’s punch is a growing scourge in our community.
Since 2000, more than 100 lives have been lost from deadly blows to the head,
and hundreds more victims injured by unsuspecting coward’s punch attackers.
The coward’s punch mentally and physically scars family,
friends and survivors for life.
The Stop the Coward’s Punch Campaign raises awareness of the
devastating impact of the coward’s punch in our community.
Danny Green, 4 x world champion professional boxer and founder of the Stop the Coward’s Punch Campaign.
COWARDSPUNCHCAMPAIGN.COM
NEW
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O E S
MF G
EG 0
V
PLANT
POWER
V E G A N I S M M I G H T B E B E S T F O R T H E P L A N E T, B U T A L A C K O F
P R O T E I N A N D V I TA L N U T R I E N T S M E A N I T ’ S N O T T H E B E S T
A P P R O A C H F O R T H E W AY Y O U L O O K O R T R A I N . T H A T, A T L E A S T,
I S W H A T M A N Y P E O P L E S T I L L B E L I E V E , B U T N U T R I T I O N I S T TJ
W A T E R F A L L S AY S I T ’ S M E R E LY A M Y T H – A N D O N E O F M A N Y T H A T
CAN BE DISPROVED WITH RECENT RESEARCH.
TOP PICKS
Fast food
for vegans
Pizza party
■ Fry Family Food’s vegan
pizzas have launched in
the freezer section of
Coles and Woolworths.
The Smoky BBQ style
pizza is topped with Fry’s
marinated chicken-style
strips, roasted red onion
and grilled peppers.
The Mediterranean
pizza is topped with
cherry tomatoes, baby
spinach, black olives
and Fry’s chicken-style
strips rubbed with Italian
herbs. Crafted in Italy, the
sourdough base is hand
stretched, leavened for
24 hours, then wood-fired.
fryfamilyfood.com/au
Bun fight!
■ Make beef feel insecure.
Fry’s protein-packed
Grounded Burger has 20g
protein per burger, zero
cholesterol and is totally
grillable, hearty, juicy and
super flavourful. If you’re
looking to seriously step
up your burger game – and
convince your carnivore
buddies – this 100% plant-
based burger delivers with
the right meaty texture,
colour, seasoning and
taste. Simply throw on
the BBQ for a tasty crowd-
pleasing sensation, let
your creative juices flow
and marinate them in a
baste, or try Fry’s Asian-
spiced or chicken-style
burger varieties.
fryfamilyfood.com/au
The rise of
veganism is 8g
all around us Tofu not only contains
around 8g of protein per
100g, it also boasts
The number of people adopting a “complete” amino
acid profile.
a vegan diet has skyrocketed in
recent years and it shows no sign
of slowing down. Everyone has
their own reasons for switching
to a plant-based diet, including
the ethical – like helping to
prevent animal cruelty – and
the environmental: wanting to
reduce their carbon footprint.
However, as a registered nutritionist
specialising in vegan and vegetarian
nutrition, I’ve found one of the main
concerns from strength and fitness
enthusiasts is this: they want to
tread a little lighter in this world, but
assume it will come at considerable
cost to their performance and results.
Yet you only have to look at the
growing number of world-class
vegan athletes as proof that a plant-
based diet doesn’t hold you back. In
fact, many are discovering it could
give them a competitive edge. Still,
the misconceptions surrounding
veganism from a fitness perspective
continue. My mission, therefore, is
to knock these myths on the head
once and for all, using a scientific,
evidence-based approach.
A G R O W I N G N U M B E R O F W O R L D - C L A S S V E G A N AT H L E T E S P R O V E T H AT A P L A N T - B A S E D D I E T D O E S N ’ T H O L D YO U B A C K .
MYTH
Vegans can’t get enough protein to build muscle Full of beans
Scott Jurek Ultramarathon runner
■ You don’t need Then,when What’smore, for an 80kg man).
meat, fish or animal you factor in protein advice But a recent review
products to get your the significant is very often combining results ◆ Jurek is a freak of
amounts in whole overestimated in nature – and he’s fuelled
protein fix. There’s from 49 controlled by it, too. The vegan
a surprisingly high grains, nuts, seeds, the fitness world. studies showed athlete, who follows a 100
amount of protein vegetables, and Yes, it’s true that that protein intakes percent plant-based diet,
in most plant-based even fruit, it’s easy increasing protein above 1.6g per kg has claimed victories in
foods. Pulses. (eg, to see how simple intake can help to of body weight per some of ultrarunning’s
beans, chickpeas, it is to get plenty promote muscle day made no further toughest events,
and lentils) contain of protein from synthesis when difference to gains including the historic
around 15-20g of plants when the combined with 245km Spartathlon,
in muscle mass or
the Hardrock 100
protein per cup, and diet is balanced strength training. strength. For an (160km), the Badwater
other high-protein and varied. And Historically, 80kg man, this Ultramarathon (217km)
foods like tofu and that’s before you trainers have equates to a max and the Western States
tempeh contain even start to look recommended up beneficial intake of 100-Mile (160km)
Who needs steak? This
around 20-25g per at the excellent to 3g of protein per 128g protein per day Endurance Run, which he
guy can run for days,
serving (equivalent vegan protein kg of body weight (ie, – easily achievable won seven times straight.
and he’s 100% vegan.
to four-five eggs). supps available. 240g of protein a day on a vegan diet.

MYTH MYTH
Vegans are Vegan athletes
malnourished don’t perform
35%
as well
■ It’sallverywell
lookingatworld- ■ There is a large
classathletes,but and fast-growing
whatabouttherest number of vegan
ofus?Onaverage, athletes, across
Is seaweed the “new vegansand a wide variety
kale”? This green vegetarianslive of sports/
goodie is packed longerandgrowold disciplines, who
with nutrients,
withfewerhealth are consistently
including up to 35%
of your fibre RDI. conditions.Those surpassing their
eatingaplant-based competitors. From
diet,forexample, ultra-distance
tendtohavelower triathletes to
riskofheartdisease boxers and
andcancer(our bodybuilders,
twobiggestkillers world-class
intheWest),as athletes are
wellasalower adopting a plant-
riskofdiabetes, based diet to give
andhealthiergut them the edge.
profilesandlower The Tennessee
bloodpressure. Titans NFL team
Thereasonsare is a prime example
numerous.It’s – half the team has
partlybecause gone plant-based
plant-basedfoods to help aid recovery
areincredible and increase
nutritional energy levels.
packages,filled These are huge
withphyto- 125kg+ athletes
nutrients, at the top of their
antioxidants, game. The same
vitamins,minerals goes for a growing
andfibre.Butit number of NBA
isalsobecause players. Then
cuttingoutmeat there’s world-
andanimal record holding
productsmeans strongmen,
alowerintakeof powerlifters and
saturatedfat,aswell bodybuilders all
asthehormones, proving that a
antibioticsand vegan diet doesn’t
othercarcinogenic hold you back and
propertiesfound can in fact give
inmanymeatand you a competitive
animalproducts. advantage.
T H E R E I S A L A R G E N U M B E R O F V E G A N A T H L E T E S W H O A R E C O N S I S T E N T LY S U R P A S S I N G T H E I R C O M P E T I T O R S .
MYTH OUR TWO CENTS

A vegan diet will affect your recovery The Men’s Fitness verdict
■ This is in fact true, and resulting athletes in both ■ The latest and facts now
but perhaps not in muscle soreness, endurance and research, then, at our disposal.
the way you might so for competitive strength settings. might just make Veganism might
expect – a whole- athletes the quicker But you can’t cut you think twice not be everyone’s
foods vegan diet recovery from corners by just about traditional dairy-free cup of
actually improves consuming a taking antioxidant teachings in the tea, but for anyone
recovery time, plant-based diet supps – research world of sports who’s interested in
because of the can get them back has shown that nutrition. Just animal welfare and
high level of training harder, taken in pill form, because things minimising their
phytonutrients sooner. Taken antioxidants may have worked environmental
and antioxidants over the course can in fact impair well for some impact, it’s
in plants which, of a whole season performance people historically, important to know
on average, or a year, the and recovery. that doesn’t mean that a vegan diet
have 64 times cumulative results The nutrition of it’s the optimal can give your body
the antioxidant can be significant. whole plant foods way forward for all the nutrients
properties of This effect has is significantly those willing to it requires to be
animal foods. This been shown in more complex challenge the healthy, strong and
helps to reduce numerous studies than just taking status quo and base powerful. In fact, it
exercise-induced assessing real-life single nutrients their actions on the could even be your
inflammation performance of in isolation. best information secret weapon.

Rich vegan
bolognese
(MAKES 8 PORTIONS)
5 tbsp olive oil

1 large brown onion,
finely chopped
2 medium carrots,
finely diced
2 large celery sticks,
finely diced
¼ cup finely chopped
fresh parsley
¼ cup finely chopped
fresh basil
3 bay leaves
5 cloves garlic, minced
2 cups red wine
300g button mushrooms,
chopped
150g shiitake mushrooms,
finely chopped
¼ cup tomato purée
1 can chopped tomatoes
300g lentils
100g quinoa
1 x 400g can black or
kidney beans
750ml vegan stock
2 tbs soy sauce
2 tbs cocoa powder
¾ cup almond milk
1) Heat 2 tbsp olive oil in

a large pan and gently fry
onion, carrots and celery until
softened but not brown (10-15
mins). Add the garlic, half the
parsley, half the basil, and stir
for a further 2 mins. Add the
red wine and bay leaves.
Simmer until wine is reduced
to nearly dry (about 10 mins).
2) In a separate pan, add 3
tbsp olive oil, add button and
shiitake mushrooms and fry
over a medium-high heat
until all the mushroom juice
has evaporated and the
mushrooms have browned
nicely (about 15-20 mins).
Add tomato paste and canned
tomatoes, and stir well.
3) Add the mushrooms to the
vegetable and reduced wine
mixture, and the tomato purée,
canned tomatoes, soy sauce,
cocoa and almond milk.
4) Add the lentils, quinoa,
black beans, plus ½ litre of the
vegan stock, a pinch of salt and
a few pinches of pepper. Stir
to thoroughly combine, then
simmer on a low-medium heat
until the sauce is rich, thick,
and the flavours have fully
developed (about 1 hour).
Stir occasionally throughout
and add the remaining stock
if it needs more liquid.
5) When ready to eat, stir
through the remaining fresh
TOP PICKS
herbs and serve with 80g
Clean and mean wholemeal pasta cooked
as per packet instructions.
Musashi Plant Protein Sprinkle with vegan parmesan
and serve immediately.
■ This vegan-friendly
formula acts Nutrition
(per serving with pasta)
as an ultimate plant-
788 calories
based protein source
34.3g protein
to meet the needs of
athletes looking to 10.6mg iron
maximise lean muscle 18.3g fat
and optimise recovery. 29.7g fibre
musashi.com.au
19.8
percent is the
improvement in
explosive strength
that participants in a
2012 study saw after
a six-week kettlebell
training program.
In full swing
BE TIME TO RETHINK THAT.
Although it’s enjoyed something of a resurgence in recent

years, the kettlebell remains a criminally overlooked bit of
kit – intimidating to some, misunderstood by many. Granted,
if big guns are your sole intention, your attention will be best placed
elsewhere, but anyone looking to get stronger, leaner and more mobile
needs to grab life by the horns. Flick to page 110 for a full-body kettlebell
workout guaranteed to alter your perceptions.

Body Book Lift upgrades
Raise
your
Make your workouts more interesting while ironing out
weaknesses and imbalances with these innovative exercises.
Sure, biceps curls are appealing. They do help you get bigger arms. But it’s
S hard to retain enthusiasm for the gun-growing move when it appears in your
workout schedule for the 1001st time. Instead, you may want to swap it for,
say, the reverse-grip bent-over row (see p109), which will help you to build
T-shirt-filling biceps while also sculpting a broad back and a core that will be more
resistant to injuries. You see, the moves on this list aren’t just for show – they all offer
compelling reasons to be added to your gym toolkit, whether that’s developing stronger
glutes for better structural integrity, enhancing shoulder stability for unrivalled pressing
power or opening up your hips and thoracic spine for perfect posture.

1 ) Single-arm
barbell press
Why How
n This lift will really n Hold an Olympic

help to develop your bar (which weighs
shoulder stability 20kg) in the middle
because all the with one hand.
small muscles of the Position it on one
shoulder joint have shoulder, then press
to work extra hard to it directly overhead,
control the weight, aiming to make its
which keeps shifting path as vertical as
because of the possible. Any lateral
length of the bar. deviation will make
it harder to control
the weight. Lower
slowly under control
and repeat. Do an
even number of
reps on each side.

2) Glute bridge kettlebell

chest press
Why How
n You might not n Position yourself

think that your with your shoulders
glutes come into on a Bosu ball
play when you’re holding a kettlebell
performing a bench at each shoulder.
press, but engaging Perform a glute
these key muscles bridge by contracting
gives you a stable your glutes and
base from which to pushing your hips
press a heavy weight. upwards. Press one
Pressing the weights kettlebell up and
alternately will then, as you start
develop your ability to lower it, press
to resist being pulled the other kettlebell.
out of alignment. Repeat that pattern,
pressing the
weights alternately.

3) Snatch-grip
overhead press
Why How
n This variation of n Take a double

the overhead press shoulder-width
emphasises the grip on an Olympic
middle shoulders and bar and position it
traps, both of which on the front of your
are key to giving shoulders. Press
you a muscular the bar directly
appearance. overhead, ensuring
that your elbows
are directly below
the bar to help you
press it up efficiently.
Lower under control
and repeat.
OJ C
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RRY 2
200 11 9
7 MEN’S FITNESS 107
4) Barbell
overhead lunge
Why How
n Performing a lunge n Take a narrow

while holding a bar grip on an Olympic
overhead will force bar, then press it
you to maintain an overhead. From
upright torso, which there, take a big
prevents you from step forwards and
bending forwards simultaneously
through your bend both knees
thoracic spine. This until they are bent
will be beneficial at 90°. Ensure that
when it comes to your front knee is
doing heavy squats over your front foot
and deadlifts. and your back knee
skims the floor.
Press through your
front foot to return
to the start, then
repeat the move
on the other side.

5) Reverse-grip
bent-over row
Why How
n Switching your n Take an overhand

grip in the bent-over shoulder-width
row will bring your grip on a barbell
biceps into play. You and hinge forwards
may find that you at the hips. Bend
can lift slightly less your elbows, keeping
weight than on the them tight to your
conventional version, sides, and pull
but you should still the bar up to your
aim to maintain bellybutton. Imagine
perfect form. you’re trying to
squeeze an orange
between your
shoulder blades.
Then return the
bar to the start.
OJ C
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7 MEN’S FITNESS 109
Body Book Kettlebell workout
Ring the changes

TORCH FAT, BUILD FULL-BODY FITNESS AND GRAB LIFE BY THE
HORNS WITH OUR PICK OF THE BEST KETTLEBELL EXERCISES.
1. KETTLEBELL
GOBLET SQUAT
MUSCLE GROUPS WORKED
Glutes, hamstrings, quads,
abs and biceps
● Hold the kettlebell upside
down (by its horns) and pull
your shoulder blades together
to open up your chest.
● Tuck your elbows in so your
forearms are vertical. Stand
with your feet turned out slightly
and a bit wider than hip-width.
● Take a deep breath in, drive
your feet into the ground and
squat, keeping your torso
upright.
● Go as low as you can without
your tailbone tucking under
your backside. Pause at the
bottom, then drive back up
to the starting position.
Sets: 3-5 / Reps: 12-15 /
Rest: 60 secs

2. TURKISH GET-UP
1 4
Entire body
l Lie on the floor on your right in a half-kneeling position, with
side, with arms and legs bent, your torso vertical and left
holding a kettlebell by the horns hand off the floor.
with your right hand. l Push through the back foot to
l Roll onto your back while a standing position, right arm
bringing your left arm and left still locked out with the kettlebell
leg down flat and out to the side above your right shoulder.
slightly. At the same time, punch l Pause for a few seconds, then
your right arm up to the ceiling slowly reverse the movement to 2 5
(locked out), keeping your right leg eventually return the kettlebell
bent, with your knee pointing up back to the floor in the position
to the ceiling and your foot flat on you started.
the floor. l Keeping the kettlebell in contact
l Using your core, roll onto your with the floor, drag it with both
left forearm, pause, then shift your hands from your right side, up
weight onto your left hand, while around your head and to the left.
keeping the right arm locked out l Grab the handle with the left
and vertical above your shoulder. hand and repeat the whole process
l Press through your left palm to on the left-hand side – that, believe
a tall, seated position, with both it or not, is just one rep. 3 6
arms now straight. Sets: 3-5 / Reps: 3-6 /
l Press through your right heel to Rest: 60-90 secs
extend your hips up so your torso
forms a straight line from right
knee to right shoulder.
l Move your left leg under your
hips and behind you until your left
knee is in line with your left hand.
l Shift your weight until you’re

3. KETTLEBELL SINGLE-ARM ROW Lats, rhomboids, biceps,
posterior delt, forearms
l Place the kettlebell on the floor
and take a staggered stance
with your right foot in front.
l Dig the ball of your left foot
into the floor behind you (with
the heel up) and bend your hips
so your torso is angled at about
45 degrees to the floor.
l Rest your right elbow on
your right thigh for support
and reach for the kettlebell
with your left hand.
l Keeping your shoulders square,
squeeze the kettlebell as hard
as you can and row the weight
up until your hand is by your
side with the elbow fully flexed.
l Return the kettlebell to the
starting position (just off the
floor) and perform another rep.
l Complete all your reps on
one side before repeating
on the other side.
Sets: 3-5 / Reps: 12-15 /
Rest: 60 secs

4. KETTLEBELL
THRUSTER
Triceps, delts, quads,
glutes, hamstrings, abs
l Hold the kettlebell by the
horns in the goblet position.
l Complete a deep squat,
then explosively stand
up and immediately press
the kettlebell overhead.
l Return to the starting
position. That’s one rep.
(This should be performed
in one swift movement
rather than standing first
and pressing second.)
Sets: 3-5 / Reps: 12-15 /
Rest: 60 secs
1 2 3 5. KETTLEBELL
SHOULDER HALO
Traps, biceps, triceps,
forearms
l Stand with feet shoulder-width
apart and hold the kettlebell by
the horns at chest height.
l Drive your feet into the floor
and lift your chest.
l Begin moving the kettlebell
around your head (keeping it low
around the back of your head),
being careful to maintain your
posture and a rigid torso.
l Make full circles and alternate
directions on each rep. (Go slowly
to avoid cracking yourself in
the head.)
Sets: 3-5 / Reps: 12-15 /
4 5 6 Rest: 60 secs

6. KETTLEBELL
PLANK DRAG-
THROUGHS
Triceps, delts, pecs,
traps, rhomboids, abs
l Get yourself into the full plank
position (it looks like the high point
of a push-up) with the kettlebell
positioned in line with your chest
and to your right side.
l With your left hand, reach
underneath your torso, while
keeping your knees and hips
off the floor, and grab the
kettlebell by the horns.
l Stabilise yourself, then drag
the kettlebell across the floor and
under yourself, to the other side
of your body.
l Let go when it’s on the left side
of your torso (again about chest
level) and put your left hand down
so you’re once again in the full
plank position.
l Repeat the process with
the right arm, by dragging the
kettlebell from left to right. That’s
one rep.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 secs
2 3 4
5 6 7

7. SINGLE-ARM KETTLEBELL CLEAN MUSCLE GROUPS WORKED
Biceps, delts, traps, lats, glutes,
quads, hamstrings, abs
l Squat down and grab the
kettlebell with your right hand. Your
forearm should be twisted inward
with your thumb facing between
your legs. Make a tight fist with your
left arm and keep it straight out to
the side
of your body.
l Keeping your chest up, engage
your core, drive through your
heels and use your hips to power
the kettlebell up to your shoulder,
rotating the right wrist outwards on
the way up to turn the kettlebell to
the other side of your hand.
l At this point, aim to have the
kettlebell pulled into you and
resting between your forearm,
upper arm and chest. It should
feel stable and secure.
l Pause for a moment, then reverse
the movement and return the
kettlebell to the starting position
(in a deep squat with your thumb
facing through your legs). That’s
one rep.
l Complete all the reps on one
side before changing arms and
completing the set.
Sets: 3-5 / Reps: 12-15 /
Rest: 60 secs
8. KETTLEBELL SWING
MUSCLE GROUPS WORKED l Keeping a flat back and your forward while squeezing your l With your hands still firmly
Glutes, hamstrings, quads, abs core braced, grip the horns with glutes to stand upright. around the horns, allow the
l Stand with your feet wider than both hands, palms facing you. l Your hips should drive the kettlebell to swing back down
shoulder-width apart and toes l With the kettlebell still on the kettlebell forward and up, while between your legs, before
pointing out at 45 degrees. floor, lift your chest and squeeze your arms are merely there for moving into another drive.
l Place a kettlebell about 30cm your upper back, so the top of guidance. Think of your arms Sets: 3-5 / Reps: 15-25 /
in front of you, hinge at the hips the kettlebell tilts towards you. as two bits of string with hooks Rest: 60 secs
to send your backside back, l Hike the kettlebell back between on the end – you’re not lifting the
with knees just slightly bent your legs and as it begins to swing kettlebell with your arms at all.
and shins vertical. back, explosively “snap” your hips All of the power should come
from your hips and glutes.
1 2 3 4

9. KETTLEBELL SIDE PRESS MUSCLE GROUPS WORKED

Obliques, biceps, triceps, traps,
delts, forearms, pecs, abs
l Kneel on your left knee, with your
right knee bent and your right foot
flat on the floor.
l Hold a light kettlebell in your right
hand, pulled firmly into your chest
and shoulder.
l Press the kettlebell overhead
while simultaneously leaning to
the left side, bringing your left
palm to the floor.
l Pause, then slowly return to
the start. That’s one rep.
l Complete the set by matching the
same amount of reps on both sides.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 secs
10. REVERSE LUNGE MUSCLE GROUPS WORKED

Quads, glutes, hamstrings,
adductors, abductors,
calves, abs
1 2
l Start in a standing position,
feet hip-width apart, holding
a kettlebell by the horns and
tight against your chest.
l Step your right foot backwards
in a reverse lunge, holding the
kettlebell as still as possible
and keeping your posture as
upright as you can.
l Lower your right knee to about
2.5cm above the floor, then
drive through your left heel and
right foot to return to the start.
3 l Repeat with the left leg.
That’s one rep.
Sets: 3-5 / Reps: 6-12 /
Rest: 60-90 secs

Body Book Fat burner
Superset your How to do

the workout
way to size n The six exercises in
this session are split into
USE THIS TRIED-AND-TESTED SUPER-EFFICIENT three supersets. Do all the
TACTIC TO BUILD LEAN MUSCLE AND TRIM AWAY FAT. reps of move 1A, then all
the reps of 1B. Rest and
repeat for a total of three
When you’re short of training time but still want to have a tough session, supersets, then repeat
following a superset strategy really is a super tactic. Quite simply, a this pattern with moves
superset is when you do a set of two different exercises back-to-back 2A and 2B, and 3A and 3B.
with little or no rest between them - you only rest after the final rep of
the second exercise has been completed. Supersets are a very popular tactic to
dramatically increase the amount of lifting work you can do in a limited amount
of time, and by cleverly pairing exercises that work different muscles or muscle
groups, you can do a highly challenging full-body workout that will build muscle and
burn fat in less than half an hour. That’s exactly what this six-move, three-superset
barbell session does: simply do the moves, sets and reps in the order shown,
sticking to the rest periods, and shock your body into changing for the better.

1A) BACK SQUAT
Reps 10
Rest 0 sec
S TA R T
Stand tall with feet
hip-width apart,
holding a barbell
across the back
of your shoulders
with your chest up
and abs engaged.
MOVEMENT
Bend your hips
and knees to
squat down so
your thighs are
at least parallel
to the floor, then
stand back up.
1B) GOOD MORNING
Reps 10
Rest 60 sec
S TA R T
Start in the same
position as in the
back squat, with
the bar across
the back of your
shoulders and
your elbows
pointing down.
MOVEMENT
With a slight bend
in your knees,
hinge forwards
from the hips until
you feel a stretch
in your hams, then
return to the start.

Body Book Fat burner
2A) REVERSE LUNGE
Reps 5 each side

Rest 0 sec
DO THREE S TA R T
SUPERSETS
hip-width apart,
IN TOTAL holding the barbell
across the back of
your shoulders with
your chest up and
abs engaged.
MOVEMENT
Take a step
backwards and
lower into a lunge
so both knees are
bent at 90°. Stand
back up and repeat
with your other leg.
2B) BENT-OVER ROW
Reps 10
Rest 60 sec
S TA R T
Holding the bar
with a wider than
shoulder-width
overhand grip,
lean forwards,
hinging at the
hips while keeping
your chest up.
MOVEMENT
Holding the bar
with a wider than
shoulder-width
overhand grip,
lean forwards,
hinging at the
hips while keeping
your chest up.

3A) FRONT SQUAT
Reps 10
Rest 0 sec
DO THREE S TA R T
SUPERSETS
hip-width apart,
IN TOTAL holding the barbell
across the front
of your shoulders
with your chest up
and abs engaged.
MOVEMENT
Bend your hips
and knees to squat
down so your thighs
are at least parallel
to the floor, then
stand back up.
3B) OVERHEAD PRESS
Reps 10
Rest 60 sec
S TA R T
Start at the top
of the front squat
but with your
elbows pointing
downwards rather
than forwards.
MOVEMENT
Keeping your
chest up and core
braced, press
the bar directly
overhead so your
arms are straight,
then lower back
to the start.

Body Book Abs
Core values
BLAST YOUR ABS WITH PT LUKE GRAINGER’S
Your round
n Round 1: 45 secs on each exercise with 15 secs

of rest between each exercise
10-MOVE CIRCUIT. n Round 2: 30 secs on each exercise with 10 secs
n Round 3: 15 secs on each exercise with 5 secs
(Rest 1-2 mins between rounds)
1. V SIT-UP
l Lie on your back with
legs out flat and your
arms extended overhead.
l Keeping your arms close
to your ears, contract your
abs to press your lower
back into the ground.
l Point your toes and,
squeezing your quads and
glutes, lift your legs and
upper back off the ground,
while reaching your hands
forward to meet your feet.
l Keep your core engaged
as you slowly lower to
the starting position.

1 4 2. REVERSE
SNOW ANGEL
l Begin by lying flat on
your stomach, with arms
by your side and palms
facing the floor (for
comfort, you may want to
have a towel positioned
underneath your forehead).
l Now, squeeze your
shoulder blades together
2 5 while lifting your hands
about 7cm off the floor.
l Keeping your shoulders
squeezed and your hands
off the floor, move your
arms out to the side and
up so that they are in line
with your ears.
l Pause here for a moment
before returning to the
starting position. Try to
keep your hands off the
3
floor for the entire set.
3. HALF PLANK
l Rest your forearms
and palms on the floor,
with your elbows directly
underneath your shoulders
so your arms are parallel.
l Extend your legs behind
you. Your body should
form one straight line from
your head to your heels,
with no lifting or sagging at
the waist and no rounding
through the back.
l Squeeze your entire
core, your glutes and
your quads, and tuck your
backside under a little to
keep your lower back in
good alignment.
l Position your head so
your neck is in a neutral
position and your gaze
is on your hands. Hold
this position.

4. UPS AND
DOWNS
l Lie face up with your
legs extended and hands
either at your sides or
tucked underneath your
hips for extra support.
l Lift your legs off the
ground (keeping them
together and as straight
as possible) until your
feet are roughly 15cm
from the floor. This is
your starting position.
l Hold there for a second,
then raise your legs to
about 30cm from the
floor (again, keeping them
together and as straight
as possible). Hold there for
a second before returning
your legs to 15cm off the
floor. That’s one rep.
l Remember, don’t let
your feet touch the
floor. Instead, keep them
hovering around 15cm off
the ground throughout.
l As you perform this
move, be sure to keep
your lower back flat
on the floor (if you're
struggling to do so, don't
lower your legs so far).
5. BUTTERFLY
SIT-UP
l Lie face up with the soles
of your feet together and
your knees bent.
l Reach your arms
overhead so the backs of
your hands are touching
the floor. This is your
starting position.
l Use your core to roll
your body up into a sitting
position, then reach
forward to touch your toes.
l Slowly lower yourself to
the starting position before
beginning the next rep.

Body Book Abs
6. WINDSCREEN
WIPER
l Lie on an exercise mat
and make a “T” shape
with your upper body by
extending your arms to
the side and keeping the
back of your hands firmly
fixed to the ground.
l Lift your legs so the
soles of your feet face
the ceiling (bending your
knees a little is fine).
l Pushing your lower back
into the floor slightly, begin
slowly lowering your legs
to the left, pausing about
7-10cm above the ground.
l Repeat the movement
from the left all the way
over to the right, again
pausing above the ground.
That’s one rep.
7. SUPERMAN
l Lie face down on a mat
or flat surface, with your
arms outstretched and
thumbs pointing up to
the ceiling.
l Keeping your arms
straight throughout, raise
your head, arms (thumbs
still pointing up to the
ceiling) and legs as high
as you can off the ground.
l Hold for five seconds
and return to the starting
position. That’s one rep.

8. HOLLOW
HOLD
l Lie on your back with
legs and arms extended.
l Squeeze your abs, quads
and glutes, then lift your
legs and shoulders off the
ground. Keep your head in
a neutral position so you’re
not straining your neck.
l Your legs and the middle
of your back should both
be off the ground. Only
your lower back and hips
should be in contact with
the ground.
l Hold this position.
10. RUSSIAN
TWIST
l Sit up straight with your
legs bent and feet flat on
the floor. Keeping your legs
together, slowly lift them
off the floor until they form
a 45-degree angle to your
torso. Engage your entire
core, keep your back in
good alignment and balance
on your tailbone.
l Reach your arms straight
out, clasp your hands in
front of you and twist at
the waist towards one side,
moving your arms in the
same direction.
l Immediately twist to the
opposite side and repeat
the same arm movement.
That’s one rep.
l Continue alternating
sides. (Straighten your
legs and hover your feet
above the floor for more
of a challenge.)

Body Book Abs
9. W CRUNCH
l Sit on the floor with
knees bent and feet flat
on the floor. Keeping
your legs together,
slowly lift them off the
floor until they form a
45-degree angle to your
torso. Engage your entire
core, keep your back in
alignment, and balance
on your tailbone.
l Reach your arms
straight out in front of you,
parallel to the floor (palms
down). If you feel you need
some extra support, place
your hands on the floor,
underneath your hips.
l Hold here for a moment,
then straighten out your
legs, while also lowering
your upper body. Both
your shoulder blades and
legs should hover about
5cm off the floor.
l Hold for a moment, then
lift your legs and torso
back to the start position.
That’s one rep.

S EBOARD
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S EBOARD
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BY THE NUMBERS
Aussie
33.8% OF THE AUSTRALIANS AGED 15+ GO TO THE GYM. THEY SPEND $3 BILLION A YEAR ON FITNESS AND GYM ACTIVITIES.
1 3
F45 Jetts
The first F45 The first Fitness First club in Australia opened
gym launched in in 2000 and now has more than 240,000
2 Net worth of
2011 in Sydney’s members who visit the chain’s 61 clubs more
Snap Fitness Michelle Bridges.
Paddington. The than 15 million times a year.
chain now has 670 Her 12 Week Body
studios across Transformation
Australia, and has program claims it’s There are now an estimated 3460+ gyms
even caught the Canstar Blue’s 2019 rating of gyms and helped members and fitness centres in Australia, according
eye of US actor fitness clubs for overall customer satisfaction. lose a combined to Statista Research.
Mark Wahlberg, weight of more than
who bought a 1,500,000kg.
minority share
WHAT HURTS
in the business
that made
$620 million in
revenue last year.
TODAY MAKES
YOU STRONGER 3 times a week 60 minutes
TOMORROW. Average number of

times Aussie gym-
The average gym
session lasts for
goers head to the gym. one hour.
Jay Cutler - four time Mr Olympia
The keto diet was

the most googled
diet in 2018. If you
google “keto”, you’ll
get 103,000,000 results,
and #keto has more than
13 million Insta posts.
l influencer Kayla Itsines

ssfu s 11.7 million
e
followers
c
uc
a’s most s
Emily Skye
2.6 million
followers
rali
Tammy Online activewear sales have increased this

t
us
A Hembrow much in the past year in Australia alone.

9.8 million Globally, the activewear market is expected
followers to reach $546,802 million by 2024.
The Rancan Sisters

brought aerobics to International market research company IBISWorld
mainstream Australia in predicts that fitness centre revenues will grow
the 1980s. Two of them to reach $2.4 billion in 2022/23 from the 2017/18
still work as fitness value of $2.2 billion.
instructors today.

Collagen keeps
your joints moving
Collagen is a component of our ligaments, tendons and skin.
It also makes up over 66% of our joint cartilage, which acts as
a cushion between bones and keeps joints healthy.
Naturopathica Collagenix Joints contains the latest innovation
in joint health: Fortigel,® a collagen protein that helps support
healthy joint function.
Collagen for Every Body.

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ROB WHITTAKER IS

MAKE LIFE A RIDE.

Fuel EX rides everything, and rides everything well.

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