Men's Muscle & Health

GET YOUR HEAD IN THE GAME >> p32
SEPT/OCT 2014
014
ABS ARE MADE IN

THE KITCHEN: SUCCESS
RECIPES FOR
p90
7
p124
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THE
ULTIMATE MACROS COVER MODEL
TRAINING PLAN
GUIDE TO AND MICROS WITH KARIM EL BARCHE
p64
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YOURSELF
WITH OUR >>>> FIT p72
FULL-BODY
WORKOUT p46
MOVES TO
BURN
THE FAT
ANABOLIC FAST
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GET YOUR HEAD IN THE GAME >> p32
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ISSUE
5
EPT/OCT 2014
014
ABS ARE MADE IN

THE KITCHEN: SUCCESS
THE
ULTIMATE
GUIDE TO
RECIPES FOR
MACROS
AND MICROS
p124
p90
7
-DAY
COVER MODEL
TRAINING PLAN
WITH KARIM EL BARCHE
ON THE
COVER
p64
FIGHT
GET RIPPED p110
YOURSELF
WITH OUR >>>> FIT p72
FULL-BODY
WORKOUT HIGH p46
INTENSITY
BURN
MOVES TO
Model: Karim El Barche
THE FAT
ANABOLIC
SWITCH
FAST Cover Photo: Dallas Olsen
Cover Design: Leo Costa Leite
SEPT/OCT 2014
p116 AU $9.95 AU (INC GST)
NZ $10.95 (INC GST)
ISSN 2200-968X
05
BUILD A CHEST TO IMPRESS p26 9 772200 968008
COVER STORY:
SELF-MADE MAN
Meet our cover model and young
entrepreneur Karim El Barche, and check
out his weekly training program for
getting in seriously good shape
CONTENTS
FEATURES TRAINING NUTRITION
72 FIGHT YOURSELF FIT 26 BUILD YOUR BEST CHEST 90 YOUR ABS DIET
We give you an insight into Break out of the bench- Because everyone knows
the top five fighting codes press pack with these three abs are made in the kitchen
common chest movements
78 STRONGER THAN EVER 99 BONUS RECIPE
Not even a motorcycle 46 HIIT IT HARDER A decadent yet healthy
crash could stop Nathan Improve your Moroccan spiced salmon
Sturgess from becoming a cardiovascular endurance
124 PART 1: MACROS AND
pure muscle machine with our high-intensity
MICROS 101
interval training program
116 THE ANABOLIC SWITCH Your guide to
What is it? 110 FULL BODY RESISTANCE macronutrients and
Find out everything you WORKOUT micronutrients
need to know! Designed to target all the
body’s major muscles in an
efficient circuit format
MOTIVATION
32 GET YOUR HEAD IN THE
GAME
Fire up your mind-muscle
connection
36 UNDERSTANDING ANGER
Tips on recognising and
managing anger
78 100 WHAT IS NORMAL?

Regular contributor Greg
Dolman explains
4 SEPT/OCT 2014 | Men’s Muscle & Health WorldMags.net

60 46
WorldMags.net
EVERY ISSUE>>>
14 LATEST HEALTH NEWS
16 NUTRITION NEWS
86 120 17
18
FITNESS NEWS
HEALTH CHECK
22 BODY PART EXPLAINED
60 SEASONAL TRAINING
96 CAREER STORY
100 UNIQUE FITNESS APPROACH
103 EXHALE
104 MONEY
106 AUSSIE PROFILE
120 MMH BEAUTY
122 STUFF
130 INTERNATIONAL PROFILE
134 SUBSCRIPTIONS
106
90
WorldMags.net
Men’s Muscle & Health | SEPT/OCT 2014 5
MESSAGE FROM MMH
WorldMags.net
I HAVE A
CONFESSION TO MAKE.
I
n March and April, when you to become more
everyone else seems consistent and deliberate in
to be trying to squeeze the foods you eat. To top it
out the final seconds all off, with the rest of your
of warmth, I’m secretly usual competition going
counting down the days until into hibernation, there’s
the deepest, darkest months never been a better time to
of winter. take that long-shot you’ve
been thinking about – be it a
It’s not because I like the
promotion, a new business
cold weather – I hate it – and
venture or the phone number
it’s definitely not because I
of that hottie you pass on
enjoy walking out the door in
your morning commute.
the morning before the sun
comes up or leaving work in So let this issue of Men’s
the evening when it’s already Muscle and Health be the
pitch black. catalyst for kicking your
efforts into overdrive while
It’s because of the potential
the weather is still chilly.
that the winter months
Before you know it spring
present; the potential to push
will be over and summer will
yourself harder while others
be upon us!
are slacking off; to train
smarter while others are just Over the next 100-plus pages
going through the motions; you’ll find training, nutrition
and to use the time others and life expertise from some
are spending in bed, on the of the biggest and brightest READER MAILBOX
couch or in front of the TV to names in fitness, health,
take steps toward setting and business and beyond that “Hi, I just bought a copy of your July/August
achieving new goals. you can put to work for you edition and noticed a story on working out without
today. the price tag. I recently set up a gym in my house
So for me, it’s these last few using old car brake rotors for weight plates, rope
weeks of winter, just before I encourage you to stay away and a ladder for triceps and few other exercises,
the onset of spring, that are from that snooze button, made some dumbbells, milk creates and old foam
my favourite part of the year sneaking that second serving for a bench… even a log with handles cut into it for
– and they should be for you of dessert or settling into lifting and a cross trainer for cardio! Five months
later, a lot of sweat and pain, I'm now down to
as well. that TV series. Push yourself
105kg, slim-ish, and feeling great!
to break free from the
Think about it: the constant Your article is great, it shows people there is NO
clutches of winter and turn
crush of trying to train during reason not to train in some way or use the excuse
these next few weeks into
peak hour disappears along that memberships are too expensive. It's all about
your most active, focused mindset and getting past that first few weeks to
with the warm weather,
and productive yet .The form the habit of eating right and training. Well
meaning you are free to
sweat, time and effort you done guys.” – Jason, WA
start using the supersets
put in now will lead to the Big shout out to Jason on his amazing progress!
and circuits you thought to
achievements that you’ll
be almost impossible during Send your feedback to us at
enjoy, and others will envy, features@muscleupmedia.com.au – we love
your summer training. The
once the weather warms-up! hearing from you!
never-ending barbeques (and
the beers that accompany Daniel Richardson
them) that seem to fill your National Marketing Manager Be sure to check out
ut
summer calendar are few MMH Magazine our Facebook and
and far between, allowing Instagram pages!

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a Olsen
h image by Dallas
Publisher
Muscle Up Media Pty Ltd
Unit 12/28 Jupiters Plaza
Lawrence St, Nerang QLD 4211
Telephone 07 5527 0979
Fitness model Karim El Barche

Facsimile 07 5302 6463
Email: admin@muscleupmedia.com.au
Group Publisher
Michael Henry
Creative Director
Leo Costa
Chief Photographer
Dallas Olsen
Editorial
Assistant to the Editor
Erin Leckie
Sub Editor
Ian Jessup
Editorial Enquiries
features@muscleupmedia.com.au
Contributors
Aaron Curtis, Adam Blair, Anthony McDonough, Ben
Handsaker, Ben Salkeld, Beni Doolan, Bill Geiger, Craig
Lawson, David Ball, Greg Dolman, Hattie Boydle, Jeff Leech,
Joel Bushby, Karim El Barche, Kate Swann, Kirstin Cuthbert,
Kristina Mamrot, Luke McNally, Matthew Davidson B.Sc
M.Chiro, Melih Cologlu, Michael De Medeiros, Michael Henry,
Nathan Sturgess, Neva Cochran, Nick Bracken, Parker Cote,
Peter Miran,
Rob Youells, Sonny Brown, Stent Card, Zac Smith
Photography Contributors
CMP Photography, Edmund Edwards, Gregory James, Jamie
Watling, Matt Leake, Peter Chou, Larry Anda,
Shutterstock.com and iStockphoto.com
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Luke McNally Craig Lawson

Luke McNally is an accomplished bodybuilder. Craig Lawson’s work has featured in top
He holds qualifications in nutrition, training, international magazines, websites and
supplementation, Biosignature™ and lab analysis. broadsheets. His knowledge and critique is
He currently works with some of Australia’s best often called upon to judge style competitions as
professional bodybuilders, figure and fitness he keeps his finger firmly on the pulse of trends
athletes and models. Luke is also the founder and around the world. He runs riot online under the
director of Australia’s leading supplement chain alias Mr Fashion Man.
MASS Nutrition.
Peter Miran
Melih Cologlu
Peter Miran is a sponsored champion athlete
I have been involved in sports from a young age
holding multiple bodybuilding titles, including
and competed in NCAA Division 1 Level Water
the WFF Mr Australia. He has been featured
Polo and Swimming for USC South Carolina. After
as a fitness model in many Australian Fitness
college I met my beautiful wife Ashley and we
magazines. Peter has worked as an exercise
started our personal training business in 2003
physiologist alongside world-renowned
as NESTA Advanced Level trainers. Using some
physicians and is a highly successful personal
motivation from a successful career in NCAA
trainer and coach. He has coached and mentored
sports, I entered my first NPC competition and
scores of elite athletes, personal trainers,
won Natural Eastern USA’s in Men’s Physique.
high-profile celebrities, performers, sports
This was just the beginning of my great journey; I
models, bodybuilders and some of Australia’s
got sponsored by Grenade Thermo Detonator, the
most successful businessman, assisting in the
fastest-growing supplement company and I kept
achievement of their desired goals and boasts
improving. In 2012, I launched my online training
a record of ambassadors that happily represent
business called www.covermodelphysique.
his business, Peter Miran BODY. He is currently
com where I design training and nutrition
studying his Masters in Exercise Science at ECU.
programs globally to individuals that range from
Peter has been actively working in many facets of
beginners to Pro Fitness Athletes. I currently
health and fitness spaced over 15 years, beginning
have over 10 years of both one-on-one and online
his career in the research and development
personal training experience.
of nutritional products for Australian Sports
Nutrition company, Body Ripped. You can contact
him at peter@petermiran.com.
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WHAT’S ON
WorldMags.net
THE 2014 NATIONAL ARMWRESTLING THE FITNESS SHOW, WA
P
CHAMPIONSHIPS, QLD
D
erth’s premier Fitness exhibition, the
Fitness Show WA, will return to the Perth
o you feel like truly putting your bis and tris
Convention and Exhibition Centre on the
to the test? How about witnessing some of
16th and 17th August, with the introduction
the strongest men in Australia battle in one
of a new Healthy Living Zone and more
of the oldest feats of strength? Armwrestling
competitions than ever before.
competitions produce an atmosphere
of intensity and power almost unrivalled by With over 10,000 visitors expected to join this
other combative sports and this year’s National year’s festivities, Fitness Show WA is the ultimate
Armwrestling Championships will be no different! in fitness training, demonstrations and exhibitors
Held on the 15th of November at Jupiters Hotel under one roof. Showcasing more than 80
& Casino on the Gold Coast, this year’s event exhibitors from across Australia, the show offers
will serve as the official qualifier into the World the latest in fitness apparel, supplements, healthy
Armwrestling Championships and will be without a foods, training aids and fitness equipment, as well
doubt, the biggest armwrestling event of the year! as exclusive new product launches.
Anyone can register on the day - $40 for one arm or $70 For more info check out http://www.fitness-show.
both. If you’re just interested in watching however, it’s com.au/perth
only $10. Head to www.armwrestlingaustralia.com to
find out more.
Nov 15 Aug 16–17
TOUGH MUDDER, WA
A
rguably Australia’s most gruelling course, there will be no shortage of mud, sweat and tears on Perth’s
mega Mudder. Featuring some of Australia’s murkiest mud, horrendous hikes and precipitous plunges,
only the toughest of Mudders will make it to the finish line. With rocky off-road trails and farmland
conditions Challis Farm in Copley will challenge you like you’ve never been challenged before. The
20km farm-turned-obstacle-course brings exciting new challenges such as the Leap of Faith, the
Pole Dancer and Hangin Tough. Some old tough Mudder favourites will be making their triumphant return
including Everest and Electroshock Therapy. Pump-up music will be blasted in the base area throughout the
entire day, along with food, beer and lots of great vibes. As the course is designed to be virtually impossible
to complete individually, it is strongly recommended for you to register as a team.
To sign up visit www.toughmudder.com.au/events/2014-perth-au
Sep 13 – 14

WorldMags.net WHAT’S ON
BRISBANE FITNESS AND HEALTH EXPO 2014, QLD
T
he award winning Brisbane Fitness and Health Expo is heading into its fourth year and will be the most
entertaining and diverse Expo yet. The entire health and fitness industry will come together under one
roof, from the 6th to the 7th of September at the Brisbane Convention and Exhibition Centre, putting
on one massive weekend for over 11,000 eager consumers and industry professionals. Former Biggest
Loser trainer Tiffiny Hall will be making a special guest appearance and doing meet-and-greets with
fans and Expo visitors. With a new Wellness Zone and Cardio Corner, nutrition talks and education, a Dana
Carmont Bikini Runway, as well as all kinds of fitness demonstrations and competitions, this Expo will be
bigger and better than ever!
For more info visit www.brisbanefitnessexpo.com.au
Sep 6-7
AFL GRAND FINAL, VIC FATHER’S DAY, AUSTRALIA-WIDE
T I
here is no bigger day on the Melbourne t’s that time of year again when we recognise
sporting calendar than the AFL Grand the fathers or father figures in our lives –
Final. The 2014 Grand Final will be held on Father’s Day! Time to treat your old man to
Saturday 27th September at the Melbourne a pair of new socks or maybe, if he’s lucky, a
Cricket Ground. Join the 100,000 AFL fans voucher to the hardware store. Perhaps it’s
that gather to witness and partake in AFL history. your first Father’s Day as a new dad and if so,
Moments of heroism, of tension, of disbelief and congratulations! Whatever your situation, it’s the
heart-stopping drama await you. The athletes perfect opportunity to get the family together and
shed blood, sweat and tears all to get to this final really celebrate what it means to have positive
Fatehr & son photo: Shutterstock.com
legendary game! Aussie culture and traditions are male role models in our lives. Consider doing
celebrated, so don’t miss out! Get your hands on something special like a BBQ in the park, a family
a ticket or join the three million TV viewers at your night at the footy or even look up some of the
house, local pub or mate’s place. amazing Father’s Day charity events going on in
your area.
Check out all the details at www.afl.com.au
To all the dads out there, have a great day and
keep up the good work!
Neale Cousland / Shutterstock.com
Sep 27 Sep 7
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HEA TH NEWS
WorldMags.net
Be a Role Model
D
o your kids, your nieces
and nephews, your
best mates’ kids or
your younger siblings
sit around too much?
New studies are showing that
children’s activity levels can
be a predictor for future heart
issues. “Our research found
that young hearts mimic
older hearts in the way they
react to low levels of physical
activity,” said Randal Claytor,
PhD and lead author of the
ACSM study. “This again
shows how crucial physical
activity is to current and
future health.” Try choosing
active pursuits over video
Photos Credit: Shutterstock.com

games or computer time with
kids – their lives may depend
on it.
Hit back at anxiety
F
eeling stressed? Feel like
you need a punching
bag? Then hit the gym -
hard! The excess energy
that you release during
exercise helps to release and
relieve stress and anxiety while
also triggering the release
of endorphins that make you
feel good into your body. “We
found that exercise helps to
buffer the effects of emotional
exposure. If you exercise, you’ll
not only reduce your anxiety,
but you’ll be better able to
maintain that reduced anxiety
when confronted with emotional
events,” says study researcher
J. Carson Smith, assistant
professor for kinesiology,
University of Maryland School
of Public Health. Don’t think
twice about heading to the gym
straight after work – get happy
before you get home!

WorldMags.net HEALTH NEWS
Cancer-fighting floss
I H
Hear Me Out
n 2012, North ealthier gums and a reduced
Americans spent $63 risk of stomach cancer are two
million on products benefits of regular flossing.
to remove earwax. Researchers at New York
Doctors consistently University found that people
recommend avoiding with pre-cancerous gastric lesions
cotton tip swabs as they were almost three times less likely
quite often get lodged to floss regularly than people who
deep in the ear canal. didn’t have lesions. Study author
Genetics plays a big part Dr Yu Chen said if oral hygiene was
in the amount of earwax not maintained, bacterial build-up in
production, along with the mouth can occur and eventually
other factors like listening migrate to the stomach and
to loud music – particularly trigger inflammation. The stomach
with earphones, having inflammation may then cause the
a cold or being in a dusty cancer. A bit of a long connection,
environment. The build- but an extra 30 seconds of mouth
up of earwax can cause maintenance in the bathroom to avoid
significant problems cancer seems pretty well worth it.
such as infections and Plus, who will be able to resist those
temporary or permanent perfect pearly whites? Leave the floss
loss of hearing. Doctors out on the bathroom counter, or right
suggest a simple solution next to your toothbrush to remind
to keep your ears clean yourself to keep up the habit.
without pushing wax
deeper into the canal.
When in the shower, tilt
your head to the side and
Beauty is skin-deep
R
allow some warm water
to run into your ear canal.
esearchers of St Andrews
Then tilt it the opposite
University monitored
way to empty it out again.
students’ diets over six weeks
This may be slightly
and found that those who
uncomfortable at first, but
ate an average of 2.9 more
is much safer than running
portions of fruit and vegies a day
the risk of having a cotton
were rated as looking healthier by
bud stuck in your ear and
the end of the study. Furthermore,
causing more problems.
those w who ate an extra 3.3 portions
were rarated
at as more attractive.
The aut
authors
th concluded that study
participants’
particippa skin colour changed
because
becausse the pigments from the fresh
Photos Credit: Shutterstock.com

fruit an
nd vegies are transported
and
by our b blood and deposited under
the sur fa of the skin and suffuse
surface
into ou te layers. So don’t just bulk
outer
for thos
those
se music festivals or fitness
comps,, load up with fruit and vegies
to have eyyour skin glowing like a god.
Sum it up
I
n pain? Try calculus. No, really, give some maths sums a go! A study
conducted by scientists at the University of Aarhus shows that study
participants in pain were relieved of the pain from high heat more effectively
when doing mental maths than those who listened to music or soothing
sounds. Study author Dr Peter Vuust theorised that maths may block the pain
by distracting you and altering the levels of key neurochemicals. Try calculating
successive numbers. (1+2= 3 + 3 = 6 + 4 = 10 + 5 = 15 etc).
WorldMags.net
NUTRITION NEWS
WorldMags.net
Berry Beneficial
A
cai berry has entered the
superfood ring with a great
amount of marketing and
FUEL not a whole lot of research
to back it up. Fortunately
THE for us, the real research has
FORCE begun. A team of Texas AgriLife
Research scientists has found that
the antioxidants from acai can
be absorbed by humans in the
form of juice and pulp. Though
Save the not overly thrilling, more is yet
salty sports to come. The hard, scientific fact
drinks for that acai can be absorbed by
after exercise humans is important because we
to replace can then justify the marketing and
everything consumption of the product. Steve
lost. Go for a Talcott, co-researcher, says “Now
low-sodium, we need to determine potential
low-carb sports disease-fighting health benefits,
drink while you so we can make intelligent
Photo Credit: Shutterstock.com
exercise as it recommendations on how much

is absorbed acai should be consumed.” He
fastest. This was concerned that the berry had
research is already been heavily marketed
coming from when scientifically proven benefits
University of were not yet apparent.
Hertfordshire
studies
conducted
on cyclists
downing a drink
Cold Turkey
Y
with the lower
ou might be familiar with the cold turkey carbohydrate
approach to a healthy lifestyle. Saying goodbye and sodium
to your favourite things all at once is quite levels than
heart-breaking. By trying not to think of and those in the
imagine the foods that you usually desire so average man’s
much may not be the best way to go. New research body. The
has shown that imagining eating a specific food lower levels
actually reduces your interest in it, so you then eat triggered a
less of it. This reaction to repeated exposure to food rapid diffusion
is called habituation, and it occurs while eating. into the gut,
Carey Morewedge, psychologist at Carnegie Mellon allowing the
University in Pittsburgh and lead author of the study, cyclists to
said the information was encouraging. The discovery train longer
may lead to new methods and behavioural techniques and harder
for those looking to control addictive behaviours, than those
particularly over-eating. who drank
popular sports
electrolyte
drinks.

FITNESS NEWS
WorldMags.net
Training Tunes Tighter Performance
I T
t turns out that the music you listen to in the wo Australian universities, Bond University
privacy of your own ears when training can and the University of the Sunshine
affect the performance of your exercise. The Coast, have conducted studies into the
Journal of Exercise Physiology performed a effectiveness of compression tights and
study on men and women and broke them both have come back with the thumbs up!
into three audio categories. The control group The reports confirm that compression tights, or
had no music, while the other two groups listened ‘skins’ as they are popularly known, can speed
Photo Credit: Shutterstock.com | Running photo credit: Dallas Olsen
to either slow or fast-paced beats to entertain recovery. Male participants of the studies who
them while they completed steady-state cardio wore tight-fitting shorts during interval training
for 15 minutes without an incline. The results and recovery had
showed that those listening to the lower heart rates
upbeat music had greater rates of and lactate
oxygen consumption, cardiac output, levels than
frequency of breaths and stroke volume those who
(the volume of blood ejected from the wore loose-
heart in a single beat) than those in fitting running
the other groups. So if you want to shorts. Study author
feel the burn, fill your playlist Dr Chris McLellan
with some fast beats to keep explained that compression
you motivated and pumping tights may increase the flow
blood while you train! of blood to the heart. Too
embarrassed to strut
around looking hot
in just compression
tights? Just wear your
baggy shorts over the
top!
Resistance for cardio
I
s running your thing? Do you
feel refreshed and clear-headed
straight after an hour’s run
around the block or along
the beach? If you have been
considering running competitively,
consider this too. Strength
training has been proven to
increase running performance and
prevent injuries from occurring.
Try these exercises to help you run
faster, longer and safer.
• Weighted walking lunges
• Lateral band walks
• Elbow plank with leg lift
• Upright row with
low cable pulley
• Standing reverse
flye with band
Photo Credit: Dallas Olsen
SEE OUR FULL

BODY RESISTANCE
WORKOUT ON
PAGE 110
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HEALTH CHECK
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MEN AND
LIFE BALANCE,
AN INTERESTING MIX... By David Ball
There is no “quick fix” to this proposition, unlike most things in our culture.
So if you are not ready to look at yourself in the mirror, warts and all,
you should probably turn the page now.
If you are ready, however, read on. I say this because too many men in my life
have told me they are “surrounded by a pack of ‘BS’ artists who just blow
smoke up their backsides”. Let’s be clear from the beginning, I am not one of
those guys - so, that said, let’s do this.

HEALTH CHECK
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T
o identify the keys This is so true, but
for men to achieve it’s hard to look after Only 27 per cent of men seek
a sustainable life yourself if you haven’t professional help when in despair,
balance we must been taught how! which suggests many men are struggling
first understand to live a balanced life that is sustainable
In my experience, the
the obstacles hindering
existence of a positive
men from achieving such
influence and significant
an attainable goal. some stage in their lives. To help overcome the
male figure is extremely
As we know, depression complex web of psycho/
The culture in which we defining in any man’s life.
is a high risk factor for social causation and to
live gives us the scaffold And the most influential
suicide and men make determine ‘how much is
of our lives as men, male role model is he
up 80 per cent of the ‘at enough’, men must take
from the sport we play, who gives us the capacity
risk’ group – tragically, individual responsibility.
the friends we have, the to not only navigate well
on average, five men take It is reasonable to expect
school we go/went to when conditions are fair
their own lives every day one man cannot change
and the work choices we sailing (day to day), but
in Australia. the bigger forces at play
make. Our culture shapes more critically, hold fast
but he can be the change
how we explore our when the dark clouds The most astounding
he wants to see in the
masculinity, our capacity roll in and the conditions part of all this is that
world and inspire others
to share our feelings with become too difficult to only 27 per cent of men
to do the same.
others, and the mark we sail (life crisis). This is not seek professional help
ultimately leave on the the totality of it though, when in despair (ABS), The best road map for
world. The options we as the rudder of a boat which suggests many fathers I have ever heard
choose, however, are is of little use if the boat men are struggling to is:
more influenced by the has holes in it... let me live a balanced life that is
men/women who mentor explain this. sustainable in all weather “Give your sons your
us. conditions. heart, not your balls…”
Recent ABS statistics
“A man must first suggest that 70.3 per cent So how did it get to Or from your son’s
learn to cherish and of men are overweight/ this? How can it be perspective:
take care of himself. obese. This substantially that the challenges
increases the risk of facing men are now so
“Son’s don’t want their
Only then will he be chronic disease, which entrenched, but also father’s balls, they
equipped to value and in turn, affects quality largely unresolved in our want their hearts…”
care for others.” of life and increases the society? And yes, I know and
(Psychiatrist with 20 risk of an early death. understand that this is
Additionally, according to It is a fact that we live in
years experience in times where the focus not easy to do in a culture
treating male depression) Beyond Blue (2014); 1 in 8 where balls are often
men will have depression on the ‘bottom line’
rivals (or I would even valued and rewarded
and 1 in 5 men will more than heart.
experience anxiety at suggest exceeds) the
importance for purpose This leads me back to
and meaning. What my comment in the first
do I mean? Even when paragraph that warned
parents have a primary about ‘quick fixes’. To live
relationship with their well, men need to feel
BIO children it is all too often good about themselves
DAVID BALL based on performance without having to
first and real connection compare to others based
Having completed a wellness degree in my mid 20s, I
second! In other words, on money, status, or
won the dream job at The Golden Door Health Retreat
Queensland where I have been privileged, as the the reality is that it’s all power. If we feel good
Wellness Manager, to mentor over 15,000 people from all about the “me” and not within ourselves without
walks of life, including 7,000 men. When the Golden Door the “we”. such comparisons, and
Queensland recently rebranded to The Biggest Loser
Retreat I created, with my business partner Ken Lewis, Many men in their 60s when all those external
Sunshine on Legs. and 70s have shared trappings are stripped
opinions with me and away (e.g. during a life
I believe all interaction in life exists along a continuum crisis), we can weather
from toxic to Sunshine on Legs. Given a choice, no it seems the confusion
one really wants to live at the toxic end. Our business about ‘how much is a storm with an intact
is called Sunshine on Legs because we want to enable enough’ is a common hull and deep rudder
people to move closer towards the sunshine in life! misconception but also firmly bracing against the
an important question currents.
Sunshine on Legs specialises in enabling our high
performance clients to “stay focused and healthy” and to ask when considering
with mastery of life balance our high performance clients finding an all important CONTINUED ON
can excel in leadership in all life domains. balance in life. NEXT PAGEÂ
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HEALTH CHECK
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And, a rudder that not only “No one said don’t love your Everything in life is easier when
serves us well but provides a work, just don’t VALUE it more you know ‘how’ and the mastery of
platform for our loved ones to than love as demonstrated life balance is no different. When
tether themselves to for long- you are able to navigate your
term stability in a world already
by how you spend your time! own journey through life astutely
suffering from too many ‘quick Nothing trumps love.” with sufficient self-care, you are
fixes’. For a vast number of men, the then able to share that gift with
guidance they received by the the ones you love, the world and
FACT: What one man will see as
significant male figure in their subsequent generations. Herein
balanced will be seen by another
lives was a father who showed lies the paradigm shift for own
man to be out of balance. Despite
love and affection by being a good ‘bottom line’ fixated generation.
this relativity, the daily journey to
live a balanced life starts and ends “provider”. It makes sense that So, FIRST, put on your own life
with how well you care for you! when they look into their own vest, then check your hull is not
relational toolkit, all it contains leaking, set your rudder deep and
Your health is your real wealth, is the role of being a good hang on for the ride of your life!
and whilst a cliché, the statistics “provider”. So whilst provision MMH
prove it’s not demonstrated by may have been the default way to
values. There can be no argument show love and affection more than
that how we define success in life a generation ago, it increasingly is
is determined by what we value not enough any more.
most. This is proven by how we Sunshine on Legs, in conjunction
choose to spend our time (e.g. Many may have never considered with the Golden Door Health
the workaholic). For all too many why they live this way, nor have Retreat at Elysia in the Hunter
men, the first time they learn to they assessed if it is serving them Valley, offers a three-day Men’s
appreciate the critical importance and their family well. They tell me, Health Retreat, four times a year.
of proper self-care is when they “I never knew there was a choice” If you are thinking you would like
are faced with a life crisis. While it and to me this is evidence that they to address your life balance, this
is never too late to change, we can have never been taught to put on might be for you. To receive further
never turn back time and get back their own life vest first! information, call Elysia on
what we have missed. Here lies the 1800 212 011.
Herein lies the value of the wise
true value of having a significant elders who have navigated their While this article was focused on
male role model who has helped course through the defining men, Sunshine on Legs provides a
you model self care simultaneously passages of life already. They whole suite of services to mentor
with working life performance. have mapped the charts for us and men, women, work teams, groups
I hear you say, “But I love my all we need to do is sit back and and organisations. If you would
work!” - but I also hear many older, listen. In my experience, men who like Sunshine on Legs to mentor
wiser men counter: are mentored by someone they you or your team in the keys to a
respect are usually able to keep the sustainable life balance please visit
rudder in the water by themselves. at www.sunshineonlegs.com.au.

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BODYWorldMags.net
BODY
PART
EXPLAINED
THE
THORACIC
SPINE
BY: Dr. Matthew Davidson B.Sc.,
M.Chiro., Director, Hope Island
Chiropractic Centre, Certified Active
Release Technique Provider, Member,
Chiropractic Association of Australia,
Member, Sports Chiropractic Australia

BODY
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T
HE THORACIC SPINE DRAMATIC EMERGENCY AND
IS ONE OF THE MOST LIFE-THREATENING CONDITIONS
OVERLOOKED REGIONS THAT CAN RESULT FROM
IN THE ENTIRE CARDIOPULMONARY DISORDERS
MUSCULOSKELETAL (A DIVERSE GROUP OF SERIOUS
SYSTEM. THIS IS POSSIBLY DISORDERS THAT AFFECT THE
DUE TO THE FACT THAT MORE HEART AND LUNGS) 1.
SYMPTOMATICALLY SEVERE
THERE IS A VARIET Y OF
SITUATIONS CAN ARISE IN
MECHANICAL DYSFUNCTIONS
THE CERVICAL AND LUMBAR
THAT CAN CONTRIBUTE TO
SPINES. THE RIB CAGE AND
PAIN AND DISABILIT Y WITHIN
STERNUM ARE ALSO CLINICALLY
THE THORACIC SPINE AS WELL
OVERSHADOWED DUE TO THE
AS MECHANICAL PROBLEMS
THAT PRODUCE RIB, SPINE, AND
CHEST PAIN THAT FREQUENTLY
MIMIC CARDIAC AND
PULMONARY DISEASE 1.
ANATOMY
ALSO, THE UPPER LIMBS ARE
The curve formed by the thoracic spine
AT TACHED TO THE THORACIC
is called a kyphosis or convex curve
(i.e. bulging out). The mobility of the SPINE THROUGH THE HUMERO-
thoracic spine is restricted due to the SCAPUL AR ARTICUL ATION,
rib cage which attaches to it. There WHICH MAKES IT IMPORTANT
are 24 ribs, 12 on each side. They
IN THE FUNCTION OF THE UPPER
are important in this region because
they act as a cage surrounding the LIMB AND VICE VERSA.
underlying organs, including the heart
and lungs. The movement that is most
available in the thoracic spine is flexion.
Sideways, rotation and backward
movements are restricted2, 3.
There are 12 vertebrae in the thoracic
spine. A typical thoracic vertebra STRENGTHENING
(two through to eight) consists of a

Strengthening the thoracic spine is
thick body, shaped like a heart with
generally not needed because it’s a
shingle-like facets or joints 3. The typical
rigid structure due to the rib cage. As
thoracic vertebra has two attachment
with the cervical and lumbar spine,
sites on the body for the ribs, and
working the core muscles including the
another articulation occurs at the
erector spinae are the key to stability.
transverse process, with the tubercle
of the rib3. Thoracic vertebrae one to What we find as practitioners is that
two are similar to the cervical vertebra the thoracic spine can become too rigid
and nine to 12 similar to the lumbar and stiff, producing aching between the
vertebrae. This is due to the transitional shoulder blades which can ultimately
areas between the cervical and thoracic lead to neck and shoulder tension.
spine and thoracic and lumbar spine.
Exercises that will target muscles
Muscles in the thoracic region include relating to the upper limb that attaches
the more superficial trapezius, to the thoracic spine include but are not
rhomboids, levator scapulae and limited to: lat pulldowns, seated rows,
latissimus dorsi. These muscles one-arm dumbbell rows, dead lifts,
generally help with movement of the shrugs, bent over rear flyes.
upper limb through position of the
A great way of keeping this area loose
scapulae. The deeper muscles include
is rolling back and forth with a foam
the erector spinae group which help
roller perpendicular to and under the
extend, rotate and to a lesser degree
thoracic spine
side bend.
CONTINUED ON NEXT PAGE
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BODYWorldMags.net
WHAT CAN plate trauma during
the adolescent period,
surgery should be
considered but this is at
Stable osteoporotic
fractures can be
GO WRONG? where interruption or the rare end of the scale. managed by conservative
(Please note: Scoliosis is cessation of further means and over-the-
2. Compression fracture
common in this section growth occurs 4. With counter pain medication.
of the spine. Due to Scheuermann’s, 75 per This is more commonly Pain is acute for about
the complexity of the cent affects the mid seen in our older seniors two weeks, tapering
disorder it will not be thoracic spine, and 25 with a sudden onset of off over a three-
mentioned in this article.) per cent affects the lower thoracic or lumbar pain. month period. If pain
thoracic spine5. In the younger population persists past this time
1. Scheuermann’s it is mainly due to a fall a re-evaluation through
Disease General treatment
from a reasonable height radiography is usually
includes postural
onto the buttocks or a required to assess the
This is named after the exercises and hamstring
hyperflexion injury, for healing process3.
Danish orthopaedic stretching. Manipulation
specialist Holger Werfel example water skiing.
and other soft tissue 3. Costovertebral joint
Scheuermann. It usually therapies also help with Compression fractures sprain
occurs from the ages mobility issues and pain. may be due to
of 13 to 17 and is more I would treat a minimal
Proprioceptive taping weakness in the bone,
common in males. Its of two costovertebral
and postural bracing usually secondary to
clinical presentation is sprains per week. These
may also be helpful. osteoporosis or cancer
an adolescent, mainly typically occur during
Stretching anterior in the bone. Severe
male, presenting with excessive bending,
muscles, for example the trauma may also cause
mid-back pain and lifting, arching or
pectorals, strengthening a fracture in normal
fatigue3. The patient twisting movements.
interscapular muscles bone. As a statistic, 35
has a characteristic They may occur
and spinal extensors per cent of compression
increase in their thoracic traumatically or due to
should be a primary fractures in women over
curve (kyphosis). Due repetitive or prolonged
focus3. 40 years of age are due to
to stiffening in their forces. Simply coughing
menopause3.
thoracic spine it is hard Having the patient and sneezing can cause
for a patient suffering engage in swimming and Compression fractures this to happen.
from this disorder to becoming more active, due to cancer and
The pain is usually
consciously correct their rather than sitting on a osteoporotic fractures
sharp, occurs with any
posture. computer or in front of that are unstable (which
movement of the neck,
the television, will be means there at risk
The current belief is including lifting, twisting
helpful in reducing the of permanent spinal
that Scheuermann’s is a and breathing, and
severity of symptoms. In compression) require a
result of vertebral growth may include referred
extreme cases, corrective medical referral.
pain to the front of the
chest due to irritation
of the intercostal nerve.
There can also be a
considerable amount of
muscle spasm locally and
involving the intercostal
muscles between the
ribs. This is one condition
that can be mistaken for
heart pain if occurring
References on the left side of the rib
1. Robert Mootz et al. Thoracic
Spine. Top Clin Chiro. 1999;6(3) v. cage.
2. Tortora GJ, Grabowski SR.
Principles of Anatomy & Physiology. Rest and ice can benefit
8th Edition. USA: Harper Collins;
1996. this condition that can
3. Souza, TA. Differential last anywhere from a
Diagnosis and Management For
few days to a week.
the Chiropractor: Protocols and

Algorithms. 4th Edition. USA: Jones
and Bartlett; 2009. Over-the-counter
4. Yochum TR, Rowe LJ. anti-inflammatory
Scheuermann's disease. In: Yochum
TR, Rowe LJ, eds. Essentials medications are
of Skeletal Radiology. 2nd ed.
Baltimore: Willliams & Wilkins;
helpful as well as the
1996:1292-1295. appropriate chiropractic
5. Lowe TG. Current concepts
review: Scheuermann's disease. manipulation. MMH
J Bone Joint Surg Am. 1990;72:940.

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WORKOUT
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If there’s one universal commonality

among gyms worldwide it’s that chest
day is on Mondays.
No matter the training split, every workout seems to start
on the bench press. No wonder there’s typically a line of
people waiting to take turns on the bench, rotating in and out
between sets. While the crowds congregate around the familiar
exercises, one way to get away from the clogged benches and
machines is to do exercises no one else is doing. Here are three
variations of common chest exercises that may be altogether
new to you. Avoid the masses while building mass of your own
with these three exercises, which offer insider tips and secrets
that turn each of these exercises into powerhouse pec-building
movements.

WORKOUT
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BUILD YOUR
BEST
CHEST Everybody loves chest day, especially if it’s
Monday. Break out of the bench press pack
with these three variations of common chest
movements that’ll help add kilos of new
muscle on your pecs.
BY BILL GEIGER, MA
Photos of Matt Leake
and Rob Youells
By Gregory James
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WORKOUT
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SMITH-MACHINE LOW-INCLINE PRESS
TARGET AREA
Upper pecs primarily; front delts and triceps secondarily
GRIP
Grasp the bar out wide; your forearms should be IN YOUR ROUTINE
virtually perpendicular to the floor when the bar is Do this movement in the
in the down position. That grip width gives you the first half of your chest work-
most powerful drive. out. If you do it first, after
warm-ups challenge yourself
with a heavy weight for three
sets of 6–8 reps. Toward the
middle of your workout, in-
stead go a bit lighter: three
sets of 8–10 reps.
BEST SUBSTITUTE
The barbell version with its
fixed-incline bench works the
SET-UP delts too much in our opinion;
Position the bench centered inside the Smith a better substitute is the low-
machine; you’ll want to do a few practice reps incline dumbbell press.
with light weight to ensure it’s in the right po-
sition; the bar should approach your upper
pecs in the down position. Set the bench to a
fairly low angle, halfway between flat and the
usual incline position you normally do.
The problem with incline barbell presses

is the bench angle is locked at about 45
degrees, so the point of emphasis on
the upper pecs always remains the same. But
an adjustable bench has multiple incline po-
POSITION sitions. Wheel it over to the Smith machine
Lie back squarely on and you can do your barbell presses from a
the bench, feet flat number of semi-inclined positions, including
as low as 15 degrees, all just a little different
and wide on the floor. from the steeper fixed bench.
EXECUTION
Unhook the bar
FORM and lower the
Keep a big chest weight under
throughout. As you control just
lower the weight, your short of the bar
shoulder blades should tapping your
retract as your chest upper chest.
expands even further. Smoothly re-
verse direction
and drive to
5-SECOND
full-arm exten-
sion without
INTENSITY BOOSTER locking out
your elbows.
Forced reps with a good spotter are
always a good choice. With the Smith
machine, it’s easy (well, no, it’s really
not easy!) to do negatives in which
your partner lifts the bar and you take
up to five seconds to lower the weight.

WORKOUT
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MACHINE FLYE
FORM
TARGET AREA Never drop your elbows as
Inner pecs you complete the move. This IN YOUR ROUTINE
is an efficient and safe posi- Do this exercise last in your routine,
tion from which the muscle as you’ll push till there’s no tomor-
can contract. row. Do four sets; the rep count on
each one differs.
SET-UP
Adjust the seat so that
your shoulders, elbows
and hands are all in the BEST SUBSTITUTES
same horizontal plane. 90-degree upright-bench cable flye
Everybody knows how to do this exer-

cise, so what’s it doing on this list?
Sometimes to break up your training
you need to implement change via your
approach to reps. Each of the four sets
will be completely different from one
another for a dramatic finish to your
chest workout.
GRIP
Grasp the handles with
your palms facing in-
ward. Your arms should
le
evel with the floor.
be level
POSITION
Sit back erect
ch,
against the bench,
feet flat and widee on
ance.
the floor for balance.
INTENSITY BOOSTER
Set 1: Pick your 12-rep max weight but do just 10 reps. EXECUTION
Photo By Gregory James | Model: Rob Youells
Set 2: With the same weight, do 10–12 reps, but hold the Contract your pecs to
fully contracted position for a full second. bring the handles together
Set 3: With the same weight do a full rep and then a quarter rep in front of you, holding the
in which you release the handles just a few centimetres (about peak contraction for a
shoulder-width apart) and bring them together again. The full rep count before releasing. Let
and partial rep equals one rep. Do 10–12. the weight pull your arms
Set 4: Repeat set one for 10 reps to failure, but instead of apart, feeling a stretch in
ending the set, do as many short partial reps to utter your pecs, but don’t over-
failure. These can be pulse reps as you flush the muscle. stretch your shoulders by
Try for 20–25, even 30. going too far back.
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WORKOUT
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INCLINE CABLE FLYE
TARGET AREA
Upper pecs (inner and outer regions)
IN YOUR ROUTINE
Do single-joint movements last in
GRIP your chest routine after your heavy
Your hands should face forward, up and in presses. Do three sets of 10–15 reps.
throughout the range of motion.
SET-UP
Wheel an adjustable bench over BEST SUBSTITUTE
to the cable apparatus, center- Low-pulley cable crossover
ing it between the posts. Push it
forward so that your shoulders
(when seated) align with the
lower pulleys. Then attach
D-handles to the lower pulleys.
POSITION
Lie back squarely on the bench, feet flat
and wide on the floor for stability. With a
D-handle in each hand, slightly bend your
elbows and lock them in this position for
the duration of the set.
FORM
As you raise and lower the
weights, the degree of bend
in your elbows shouldn’t
change throughout the set. If
you’re “pressing” the weights,
you lose the isolation effect.
Think of hugging a big tree;
the bend in your elbows
should be locked throughout.
EXECUTION
Contract your pecs to bring your arms together
above and in front of you, holding the peak
contraction for a count. Allow the weight to
slowly pull your arms along the same path
back to the start position. Don’t overstretch
your shoulders in the bottom position.
25%
INTENSITY BOOSTER
You might think this is the
Do a drop set: After you reach same as an incline dumb-
muscle failure with a given bell flye, but since the an-
gle of pull comes from the
weight, reduce the weight by sides, this is actually a more
about 25 per cent and continue challenging version and it’ll hit
repping to failure. your pecs differently as well.

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MOTIVATIONAL
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GET YOUR
HEAD
IN THE GAME!
MINDFUL TRAINING FOR MAXIMUM RESULTS BY MICHAEL DE MEDEIROS

MOTIVATIONAL
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E
VERYTHING IN LIFE gets old
- your car, your style, your humour,
your workout, even you. We can’t
always be there for you on all fronts,
but there’s one thing you can always rely on
Men’s Muscle & Health for: finding a great
way to get your head in the game when it
comes to your training. Been working out
for a while and things are getting into a rut?
No problem. Getting back into the weight-
training game and already feeling a little
under-enthused? Pep up, big man - we’re
going to get your mind back into the right
space in no time.
How do you accomplish that? Well, we
enlisted the help of Shauna Shapiro, PhD,
associate professor of psychology at Santa
Clara University and author of The Art and
Science of Mindfulness (American Psychologi-
cal Association, 2009). Shapiro believes that
achieving your best in the gym can only be
done by being mindful of what you’re doing
when you’re training. “Mindfulness is the
awareness that arises when you intention-
ally pay attention in an open, accepting and
discerning way,” she says.
If you’ve been working out and living the
Men’s Muscle & Health lifestyle for as long
as you can remember, it’s very easy to as-
sume that your body knows how to do all the
exercises you’re doing - that’s a given. But
getting your mind to focus on every little as-
pect of every minute detail of your program
can assure the best results for maximum
muscle gains and fat loss. Exercising mind-
fully enables you to recruit the right muscle
group immediately. This makes your workout
that much more focused, says trainer Michael
Seril, founder of the Excellence Through
Exercise Foundation. “Being mindful helps
you put your mind into the muscle,” he
says - and that can lead to significant fitness
gains. “Your muscles have more than a 10
per cent response when you simply imag-
ine moving them,” says Seril. Bottom line:
mental imagery alone creates activity in your
muscles. Exercising mindfully allows you to
take that muscle activity to another level and
ensure that you’re not only doing your best
in the gym but also giving your best on each
set and rep.
Want more proof? A 2004 Cleveland
Clinic Foundation study found that practising
“mental contractions” for 12 weeks greatly
improves the mind-body connection. Partici-
pants in the study improved strength in their
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MOTIVATIONAL
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OLWWOHÀQJHUE\SHUFHQWDQGWKHLU training session by setting a goal for
HOERZE\SHUFHQWWKRVHZHUHWKH the workout. It may be as vague as
only two body parts the study dealt strengthening your arms or reaching
with). How, you ask? The answer is a certain number of minutes on the
simple: by imagining yourself con- elliptical. “Take two to five minutes
tracting your muscles when you’re not to get centered,” says Seril, through
even in the gym, your brain sends a deep breathing and visualisation.
signal to the muscles you’re thinking Then, you’re ready to begin.
about. Visualise yourself working the As you begin your session, take
muscle when you are actually working note of your body: how do your
the muscle and your brain will send an muscles feel? Can you feel your
even stronger signal, which translates heartbeat? Are you sweating? “Do
into a much more effective workout. a check-in with your body,” says
Since mindful training is all about Robert Belley, BSc, YCS, YFS, CPT,
By imagining yourself contracting your muscles

when you’re not even in the gym, your brain sends a
signal to the muscles you’re thinking about. TRAIN MINDFULLY
Follow these tips for better training that
this kind of mind-muscle connection, host and creator of the Belley Fitness will fire up your mind-muscle connec-
adding it to your daily gym program Television and author and creator of tion—and your fat loss, too.
will inevitably pay off. You’ll feel as workout.com. Stay aware of the cues
though you’re hitting your muscles your body is sending in response to 1. PRACTISE FLEXING IN FRONT OF THE
ZLWKPRUHHPSKDVLVWKDQWKHÀUVWVHW your training. The added benefit is MIRROR. Try contracting only one mus-
and your body will respond favour- that you’ll also reduce your chances cle at a time, making note of how your
ably. of injury. body responds. Doing this before your
Where do you begin? Fix that at- We know that getting rid of your workout will make it easier to maintain
titude. No, we’re not talking about distracting thoughts can be the form and control during exercise.
sending us emails sucking up for the hardest part - they didn’t invent
answers (though they’re always nice, spandex for women with this phi- 2. DITCH THE DUMBBELLS. Take time
we admit). Actually, all you have to losophy in mind. But your thoughts to go through the motions of the exercise
are “a huge source
All you have to do is commit yourself of stress,” says
without any equipment before each
workout. Without the weights, it’ll be
to making sure that your workout Belley. The real
key to getting your
easier to focus on the muscle contrac-
tions and prepare for your strength
efforts aren’t being clouded by the head in the game
for your training
session.
thoughts you usually have in your head. is to realise that

thoughts about
3. FOCUS ON GETTING THROUGH EACH
REP INSTEAD OF THINKING OF THE SET
do is commit yourself to making sure your job, wife and bank account will AS A WHOLE. Remember: quality over
that your workout efforts aren’t being always be on your mind, but you quantity. Once you get through one set,
clouded by the thoughts you usually have to train yourself to not think switch your focus to the next.
have in your head. Remove all of that about them when you’re in the gym
PLQGÀOOLQJFOXWWHUDQGIRFXVRQ\RXU - you have to focus on the mind- 4. TUNE IN TO YOUR BREATHING BY
training. It’s simple and it’s just about muscle connection. “The goal isn’t COUNTING. For example, when you do a
you getting your head into the game. to have no thoughts,” says Belley. biceps curl, inhale and then exhale for a
If your mind is wandering when you’re “It’s about saying ‘Oh, there’s a count of one to two to lift and inhale for
playing football, you’ll pay for it when thought’ and then letting it go and a count of four to lower.
you land on your butt. If your mind going back to the breathing, back
is wandering in the gym, you’ll just to the movement - over and over 5. CLOSE YOUR EYES FOR ONE
end up with fewer results (or maybe a again.” Eventually, this process REPETITION DURING EACH SET. Doing
ÁDEE\EXWW will come naturally, making it even so will allow you to fully experience how
Doing this means finding a state easier to get mindful and fit in the your body moves, and it will block out
of calm within yourself to truly gym. MMH visual distractions.
focus. Seril has his clients begin each

NUTRITION
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STAY ENERGISED
Down this shake before you hit the gym to maximise your gains
and maintain a consistent boost for hours
Pear-Berry
Pick-Me-Up
Prep time: 5 minutes / Serving size: 1
1 medium pear, cored and coarsely chopped
1 cup fresh strawberries
113g low-fat plain yoghurt
2 tbsp finely ground rolled oats
1 scoop vanilla-flavoured whey protein powder
1 cup ice
Instructions:
Add pear, strawberries and yoghurt to a blender;
process for 30 seconds or until completely blended. TIME TO
Grind oats into a powder using a coffee or spice PEAR DOWN
grinder. Add ground rolled oats and protein powder; A leading source
blend for 15 seconds or until incorporated. Add ice and RIÀEUHPHGLXP
blend until smooth. Serve immediately. –Jessica Shafer sized pears pack
ÀYHJUDPVRIWKLV
ultra-important nutri-
Nutrients ent. Some studies
per serving: propose that foods
Calories: 366 WKDWDUHULFKLQÀEUH
Protein: 35 g help the body avoid
Carbs: 55 g
energy highs and
Fat: 3 g
lows by taking longer
to digest and balanc-
ing metabolism.
GET ON YOUR WHEY

Eating smaller amounts more
frequently can keep your diges-
tive system humming along
steadily and your energy inten- ENERGY ON A ROLL
sity consistent due to stabilised Rolled oats are one of the top natural
insulin levels. energy-producing foods you can eat. Packed
When those small meals with B-vitamins, rolled oats will give you a FUEL THE TANK
include whey protein, there is boost that lasts for hours by slowing glucose Loaded with calcium and vitamin B12,
an increased ability for con- absorption in the bloodstream and curbing yoghurt can get you going in a steady
tinual energy, muscle growth your appetite. In addition to pumping up workout groove. Not only does it replen-
Maya Visnyei
and recovery, according to a energy, research published in the American LVKJO\FRJHQWRÀJKWRIIIDWLJXHEXWDOVR

study published in the Journal Journal of Clinical Nutrition suggests that nutrients in yoghurt may help your post-
of the American College of ÀEUHULFKUROOHGRDWVPD\KHOSUHGXFHWKHULVN workout recovery by restoring muscle
Sports Medicine. of heart disease and improve immunity. function and encouraging bone strength.
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HEALTH
WorldMags.net
UN DERSTAN DING
ANGER
By Kate Swann and Kristina Mamrot

Authors of Do You Really Want to Lose Weight? and The Ultimate Guide to Training Overweight and
Obese Clients. WeightLossExperts.com and PSCounselling.com.au

HEALTH
A
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nger is one
F
rom an early age, When a woman feels
we’re taught our anger overwhelmed by an emotion
of those
isn’t appropriate like anger, she’s likely to
and definitely not express her feelings directly
acceptable. Toddler and seek support from others.
emotions temper tantrums are dealt
with by quickly marching
For example, she’s likely to
meet you in the hallway the
that gets the furious offender into the
‘naughty corner’ or their room
second she hears the car
door shut. It goes without
until they’ve calmed down.
a bad rap. Yet frightening incidents
saying her hands will be on
her hips and her expression
of out-of-control anger are will be dire. You’ll get a
portrayed every night on the direct hit such as, “You are
news. Think road-rage, violent such a bastard because…”
riots, terrorism and so on. Or the more mysterious
but no less forthright, “I’m
In particular, angry men
not even going to bother
are often thought of as
explaining, you know exactly
frightening and as people to
what you’ve done!” This
be avoided, because they’re
statement will be followed
strong, loud, threatening and
by ominous silence, tortured
seemingly unpredictable.
looks and slamming doors.
But from a psychological
And both these confrontations
perspective, anger is just an
will be followed by dramatic
emotion. No more, no less.
phone calls to mothers,
We wouldn’t insist that our sisters, and/or girlfriends,
toddlers couldn’t express their conducted in furious whispers
happiness. We wouldn’t fear or through a flood of tears.
extreme displays of peace or
To put it succinctly – you’re in
joy. So why are we so fearful
the shit, and you know it (even
of anger? As an emotion,
though you may genuinely
it’s really no different from
have zero idea of what offence
happiness, peace or joy.
you’ve committed, but that’s
Let’s sidle up to anger another story. Back to anger…)
and take a closer look.
Men, on the other hand,
As always, we turn to the
are more likely to hide their
research for the facts.
emotions and withdraw.
M EN AN D From small boys, men in our
WOM EN H AN DLE culture are socialised to hide
their emotions, be self-reliant,
EMOTIONS and act rather than feel. Our
DIFFERENTLY male role models are heroic,
fearless and resourceful.
Hands up if the above heading
caught you by surprise. Okay, Because men have been
you’ve got us seriously taught to suppress their
worried – it’s an essential feelings, they may not have the
male survival strategy words or emotional language
to recognise that men needed to say, “I’m upset,”
and women handle or “I’m angry”. This can lead
emotions differently. to frustration in relationships
If you haven’t when needs and fears can’t
already noticed be expressed. And on top of
this, then please that, men are likely to feel
take our word overwhelmed by their female
for it (and get partner’s ability to express
your head emotion to everyone who
out of the walks past (including the dog).
sand while
CONTINUED ON NEXT PAGEÂ
you’re at it).
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HEALTH WorldMags.net W HY DO W E
This contrast between men and
women’s emotional expression
Bottling your %
can cause men to feel angry and
powerless, while women feel Like all emotions, anger is
anger can create W H AT H APPENS ignored and misunderstood. complex. There are as many
different reasons and triggers
health issues, W H EN EMOTIONS

for anger as there are people.
The reason one person will
because you end ! As psychologists, we spend our
feel angry in a given situation
may be all about their previous
up carrying the lives working with people who

have repressed their emotions,
experience, their context, or their
parents’ reactions to anger.
tension in your especially anger, and the detrimental

effects this has on their lives.
Where one person may use anger
out of a sense of justice or fairness,
body. Bottling your anger can create

health issues, because you end up
another may use anger to intimidate,
bully and manipulate. Feeling
powerless may be the trigger for
carrying the tension in your body.
anger, while feeling hurt may be the
It can cause relationship problems,
trigger for another. Some people use
and psychological problems such as
anger to punish others, while some
depression, insomnia and anxiety.
people use it to push people away.
And of great concern, bottling
Expressing and discussing your
up your anger can lead to
experience of anger is a skill that
serious problems when it
needs to be learnt – preferably in
erupts, such as violence towards
the family home while you were
others, or towards yourself.
growing up. If you haven’t been
SIG NS AN D taught to resolve your issues, and
to agree to disagree, how can you
SYM PTOMS be expected to know how to do it?
OF ANG ER
W H AT TO DO W H EN
So if you’re not good at
recognising your emotions, how
ANG ER IS A PROB LEM
do you know if you’re angry? If you suspect you have a problem
with anger, there are many things
Some men may not identify
you can do to learn how to deal
themselves as being angry,
with it appropriately, such as:
but have a sense of knowing
their temper is out of control. • Gain insight into the thoughts and
They may also be aware feelings that trigger the anger
that their reactions are out • Learn why you are
of proportion to the cause responding with anger
or event. Some angry men
• Learn alternative ways
describe themselves as having
of responding
no patience, while others might
dwell on thoughts of revenge. • Learn communication skills
• Learn conflict resolution skills
Some people shut down – they • Learn flexibility
immediately become silent and
• Recognise when your
withdrawn when their emotions
anger is rising and have
are triggered. Others resort to
a plan for what to do
sarcasm in an attempt to express
themselves. And, of course, • Give yourself some time out
there’s those who shout and hit. • Exercise more
• Learn relaxation skills
Anger also causes physiological
symptoms in our bodies as our If anger is a problem for you or

primitive response to threat sends someone you’re close to, please
us in to ‘fight or flight’ mode. seek help from your doctor or
Typically we’ll experience heat a health professional. MMH
or flushing, muscular tightening
(especially around jaw and arms),
a sensation of pressure building
in the head, a higher heart rate
and breathing, and sweating.

HEA TH
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FOLLOW THE BEAT

OF A CALMER LIFE
D
rummers may not get all the attention at rock concerts, but new research indicates that they might
hold the secret to being calm and relaxed. Barry Quinn, PhD, a psychologist studying the effects
of drumming on brain waves, found that drummers tend to have more frequent alpha brain waves
than any of their band mates (or us regular types who aren’t on stage). Why? It’s simple: the
physical and mental coordination that is necessary to be a drummer boosts a natural sense of
relaxation. “Drummers have more alpha, or relaxation, brainwaves because they tend to lose themselves
in the rhythm and flow,” says Benjamin Simmons, PhD. “When a certain beat is ingrained in your
subconsciousness and your body is following it along through motion, your mind is able to disconnect,
resulting in a more calming and relaxing state.” Want to replicate the feeling? Take in a drumming lesson
or two and better still, choose music that has a tempo you can mimic in your cardio so that your mind
can have the same rhythm-based disconnection while your body is working, suggests Memphis-based
personal trainer James Small.
– Henry Summers
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FEATURE
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SHOULDER
By Stent Card (MPhty., BExSc) The Reh-Ab Man
and Fitness Model
Facebook: www.facebook.com/TheRehabman
Photos by: Dallas Olsen
Shoulder impingement
problems are very
common among athletes
who perform overhead
activities. Impingement
is normally related to
poor biomechanics of
the shoulder complex
and involves the rotator
cuff muscles. Within our
clinic we commonly see a
successful return to pain-
free movement following
shoulder impingement in
those who follow correct
advice, treatment and
progressive rehabilitation
exercises.

FEATURE
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BRIEF ANATOMY OF THE ROTATOR CUFF MUSCLES IMPINGEMENT: WHAT OCCURS?
The shoulder joint is a ball-and-socket joint that is It is important to
somewhat unstable, unlike your hip joint. The stability understand that ‘shoulder
of the shoulder joint relies on dynamic and static impingement’ is a clinical
structures. sign and not an actual
diagnosis. Impingement
• Static structures: ligaments, labrum and joint
occurs when your rotator
capsule
cuff tendons become
• Dynamic structures: rotator cuff muscles and pinched as they pass in
shoulder blade stabilising muscles between what is known
The role of the rotator cuff muscles is to provide control as the subacromial
of the arm (humerus) inside the shoulder joint (glenoid space, formed by the
fossa). The rotator cuff muscles act as a counterbalance acromion, AC joint and
to the deltoid, in that they depress the humerus… the coraco-acromial arch above your glenohumeral
whereas the deltoid, when elevating the arm, causes joint (shoulder joint) below. The rotator cuff tendons
the humeral head to move upwards towards the tip of suffer mechanical irritation due to the impingement,
the shoulder (acromion). An impingement can occur which results in the signs and symptoms of pain,
when there is a strength imbalance between the deltoid weakness and swelling. Over time this process can
and rotator cuff muscles. result in damage to the tendons so it is important to
seek physiotherapy treatment early to prevent further
injury.
Rotator cuff impingement diagnosis
• Bone spurs
• Bursal hypertrophy
• AC joint degeneration
• Rotator cuff disease/tear
• Cervical radiculopathy
• Biceps tendinopathy
• Scapular movement issues
ROTATOR CUFF MUSCLE ACTION OF ROTATOR CUFF MUSCLE • Labral injury
• Glenohumeral internal rotation deficit
Abduction of arm • Shoulder instability
Supraspinatus
(moves arm away from body)
Teres Minor
Externally rotates arm
(turns arm out from body)
IMPINGEMENT: WHY DOES IT OCCUR?
Impingement occurs due to a decrease in the space
Externally rotates arm between the subacromial arch and humerus bone
Infraspinatus
(turns arm out from body) (subacromial space) as mentioned above. There are
two types of impingement:
Internally rotates arm
Subscapularis 1. External
(turns arm in towards body)
a. Primary external impingement (structural)
b. Secondary external impingement (instability)
2. Internal
Primary external impingement – structural narrowing

These occur from congenital abnormalities, birth
defects, where the undersurface of the acromion has
an altered shape in that it may be curved, hooked or
beaked. Osteophyte formation from osteoarthritis may
also occur, normally in the elderly population, where
extra bone takes up space in the subacromial arch.
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FEATURE
WorldMags.net pain is often felt on the tip of the It is important to understand that
Secondary external impingement
shoulder, however may be wider rehabilitation for most shoulder
Most commonly, secondary spread. You may notice a painful impingement issues can take a
external impingement is the arc during movement of your arm little while. If further investigations
result of inadequate muscular out to the side (abduction) i.e. such as scans are required to
control/stabilisation of either between 70-120 degrees. As your investigate the possibility of
your shoulder blade or humerus. impingement worsens the pain structural issues your physio will
Muscles that attach to the medial may be felt through most of your be able to arrange them.
border of your shoulder blade can movement and your shoulder will A doctor or a physio may advise
become weak so that when you feel very weak. With a severely you to get a cortisone injection,
move your arm, your shoulder affected shoulder you may not which settles the inflammation
blade is not controlled, resulting be able to lift your arm above down. The injection may provide
in the acromion closing down your head and daily activities like you with pain reduction. However,
into the subacromial space. Tight washing your hair or hanging the it is important to note this does not
muscles commonly seen in people clothes out become extremely address the actual cause of your
who lift weights, such as tight pec difficult. Observational factors pain and if you don’t undertake
muscles, can make this worse. such as rounded shoulders and rehab the chances that your pain
Weak rotator cuff muscles may shoulder blades sticking out are will return are high.
allow excessive upward movement very common.
of your humerus. This imbalance Diagnosis & injury
is the result of over-empowering REHABILITATION
deltoid muscles, which pull the A shoulder impingement can be
humerus up in the shoulder identified by your physiotherapist Strengthening the muscles around
socket as normally the rotator cuff in clinic. They may refer you the shoulder is important; stability
muscles depress it. Therefore, this for further scans such as an of the shoulder should be the goal.
decreases the space in which the ultrasound scan or MRI if You should be working towards
rotator cuff muscles pass through; they suspect serious injury. the ability to control your shoulder
the rotator cuff tendons are An ultrasound can detect any blade and be able to activate
irritated by the humerus… leading associated injuries in the shoulder. muscles that control the shoulder
to damage. blade. When you do exercises, if
Shoulder impingement, as stated
you have achieved good strength
In an unstable shoulder, the rotator earlier, is not a diagnosis but
and control, your shoulder blade
cuff muscles are placed under rather a symptom. Injuries that
should not wing off your back.
extra load that causes them to can occur vary from mild tendon
You should be able to get it flush
weaken. This causes the muscle inflammation, bursitis (inflamed
on your back with all shoulder
imbalance between the deltoid and bursa), calcific tendonitis (bone
movements, especially pull and
rotator cuff muscles where there is forming within the tendon) through
pushing exercises
upward movement of the humerus to partial and full thickness rotator
cuff tendon tears. If you suffer When aiming to strengthen the

impinging the rotator cuff tendons. stabilising shoulder muscles you
a tear it may require surgery. If
Internal impingement you suffer a labral injury due to need to be specific with your
excessive throwing it will most movement and feel the muscle that
This type is mainly seen in athletes is working. In addition, form and
likely require surgery.
who do a lot of overhead throwing shoulder position is vital. I see it
or racket sports. Impingement hundreds of times in gyms where
occurs when the arm is out WHAT TO DO? people appear to be attempting
behind the body during what is rotator cuff muscle exercises;
known as the late cocking stage If you feel you suffer from shoulder
however, they use a technique
of throwing. In this position the impingement it is important to
that would have no effect on the
rotator cuff muscles get impinged stop performing the aggravating
targeted muscles. MMH
in the shoulder joint. This normally activities. In the early stages of
only occurs during the actual impingement, benefit can be
movement, however, if repetitive achieved by reducing load (often
enough it may lead to serious 20 per cent is enough), correcting
trauma – injuring the labrum – and posture (maintain broad shoulders
can become impinged with just and a ‘ball in socket’ position),
normal shoulder movement. self release and stretching for the
posterior (back) rotator cuff as
well as your pec muscles. Seek
DO YOU HAVE SHOULDER treatment if your injury progresses
IMPINGEMENT? or doesn’t improve.
Treatment should address strength
Pain is most commonly reproduced and stability issues as well as
in activities of lifting weights overactive muscles that are
overhead, throwing, swimming causing an imbalance to your
or overhead shots in tennis. The shoulder position and movement.
42 SEPT/OCT 2014 | WorldMags.net

Men’s Muscle & Health
FEATURE
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TIPS ON PERFORMING
EFFECTIVE ROTATOR
CUFF STRENGTHENING PULL
Cues: Pull your
EXERCISES: shoulder complex
back and do not
• Set your shoulders by making let your shoulder
your collar bones and chest round at the front,
broad as this can cause
impingement
• Make your shoulder blade
flush on your back and
maintain this during the
exercises
• Think about the “ball in

socket” when doing the
exercises, this is how your
shoulder should move when
doing rotation exercises
• The weight selected will

be light. For most this will
actually be around 5kg max if
doing the exercises correctly
PUSH
Cues: Keeping your
• Perform slow controlled shoulder blade flush on
movement that should be your back and shoulder
pain-free complex set back, push
your arm forward
• Perform exercises with your
elbow close to your side
then progress your arm to 90
degrees abduction (out to the
side, parallel with the ground)
• Higher reps are more

beneficial in the early stages
• The use of a cable or band can

be beneficial as it provides
constant tension throughout
the movement
EXTERNAL
ROTATION
Cues: Turn your
arm outwards
while thinking
about your arm
moving in the
socket
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FEATURE
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INTERNAL ROTATION
Cues: Turn your arm inwards
while thinking about your arm
moving in the socket
Having good length in all the muscles that have an impact on the shoulder is important. Sometimes release of
certain muscles can immediately improve shoulder function and decrease pain significantly. The use of a trigger-
point ball is very beneficial for all muscles around the shoulder joint.
POSTERIOR CUFF
STRETCH
Cues: Hold for 60
seconds. Using a wall,
take your arm and hand
over your head and then
lean on the wall with
your elbow. In addition
you can take your arm
straight across your
body.
Variation A
PEC STRETCH
Cues: Hold for 60 seconds. Arms out to side at
shoulder height. Can be done in a doorway. Open your Variation B
chest up.
References
Brukner, P., Khan, K. (2007). Clinical sports medicine. Sydney. McGraw-Hill Australia.

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WORKOUT
H.I.I.T.
WorldMags.net
IT HARDER BY: MELIH F. COLOGLU

PHOTOS BY: CMP Photography
H .I.I.T.
(High Intensity Interval
Training) cardio, without
a doubt, has taken
the place of the traditional
steady state cardio methods.
It has become the choice of
conditioning
as well as help boost
testosterone levels, which plays
a big role in muscle mass along
with many other benefits. The
original H.I.I.T. training interval
performed
with a variety of
equipment. The intensity levels
below will range from very high
both elite athletes and people is a 2:1 ratio, eg 20 seconds of intensity to slightly less intense
who are looking to take their high intensity activity combined versions without crossing into
fitness to the next level. This with 10 seconds of low intensity low intensity training.
cardiovascular training system (or rest) until 4-9 minutes is IMPORTANT REMINDER: Keep
is a combination of high- complete. Keep in mind that in mind that the intervals above
intensity anaerobic activity and every individual is different and can be modified to meet the
low-intensity intervals. It has each H.I.I.T workout must be specific individual’s goals
been proven to burn more fat modified to that individual for depending on experience and
in shorter periods of time than optimum results. current condition. Nothing is
steady state cardio.
Although I recommend this written in stone. Your body
This training method can training to individuals with is smart and it will adapt to
be as short as four minutes some experience, I also believe anything in time, so I highly
in duration or as long as 30 any training program can be recommend you change the
minutes. On average, a 9-20 modified for anyone at any intervals to avoid adaptation.
minute H.I.I.T. cardio session fitness level. No matter what I WOULD LIKE TO WISH ALL
boosts the metabolic rate equipment you have access to THE MEN’S MUSCLE & HEALTH
of the body and enables or what your fitness level is, we READERS AN AMAZING AND
the body to burn fat several have got you covered. Below, SAFE MONTH OF TRAINING.
hours even after the training you will find different ways YOUR CARDIO TRAINING WILL
session is over. Research also to integrate H.I.I.T. into your NEVER BE THE SAME!
suggests that H.I.I.T. benefits workout regimen with different
both aerobic and anaerobic intensity levels as well as H.I.I.T.
46 SEPT/OCT 2014 | Men’s Muscle & HealthWorldMags.net

WORKOUT
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INTERMEDIATE HIIT RATIO NOTE: For H.I.I.T. cardio to be most
KEY
effective, the high-intensity portion
1:1 - sustaining a high intensity of the training must be very intense.
pace for 15 seconds followed by 15 However, if you have any lower body
seconds of low intensity or rest injuries such as joint problems, you
may chose between performing
ADVANCED H.I.I.T. RATIO BEGINNER HIIT RATIO H.I.I.T. cardio using the BATTLE
ROPES, or to perform cardio with
2:1 - sustaining a high intensity 1:2 - sustaining a high intensity longer intervals with less intensity
pace for 20 seconds followed pace for 15 seconds followed by 30 by doubling or tripling the intervals
by a low intensity or rest seconds of low intensity or rest that you see above also known as
Low Intensity Interval Training
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WORKOUT
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SPRINTING
LEVEL: ADVANCED 2:1 RATIO SET-UP & ACTION: Tie the parachute
around the waist and get into
BENEFITS: Maximum fat burn,
position with one foot forward
explosive speed, metabolic boost,
WITH SPEED
and one foot back while focusing
boost in testosterone levels
on explosive speed. The goal is to
TARGETS: Lower body dominant - give 100 per cent during the high-
PARACHUTE
running sprints intensity portion of this specific
workout - it may feel like the
SETS: repeat the interval until 4 longest 4 minutes you have ever
minutes is completed trained.
REST RATIO: 20 seconds sprint - 10
seconds rest until 4 minutes is
completed
FREQUENCY: 3-5 times per week

WORKOUT
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USING THE BATTLE ROPES

Battle ropes have been used by professional athletes 2. Great way to get your heart rate up to its peak in a
as well as martial arts athletes for years. Their use has short amount of time
recently become more popular among individuals who
3. Allows you to keep in good cardiovascular condition
want to maintain a healthy life style while performing
even with a lower body injury. If you can't use the
the best cardio methods available. Battle ropes have
stationary bike, the elliptical, the treadmill or the
become my favourite method to perform H.I.I.T. cardio
rowing machine due to an injury, the battle ropes
for a variety of reasons and benefits:
are just what you should be looking for to get an
1. Great shock to the body (gets you out of your amazing cardio workout. There are several battle
comfort zone of performing cardio on traditional rope drills that will not impact your lower body so
equipment such as an elliptical or a treadmill) that you don't put more stress on an already tender
area of the lower body.
BATTLE ROPE DRILL A ALTERNATING WAVES

LEVEL: ADVANCED 2:1 RATIO SETS: Repeat the interval until 6 SET-UP & ACTION: Secure the battle
minutes is completed rope using a basketball post or
BENEFITS: Maximum fat burn,
even a heavy kettlebell. Grab each
metabolic boost, boost in REST RATIO: 20 seconds high
end of the battle rope and alternate
testosterone levels, allows you to intensity - 10 seconds rest until 6
moving your arms up and down as
perform great cardio even with minutes is completed
fast as possible while keeping your
lower body injuries
FREQUENCY: 3-5 times per week core tight. Make sure not to hold
TARGETS: Upper body dominant your breath!
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WORKOUT
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BATTLE ROPE DRILL B DOUBLE ARM WAVES

LEVEL: INTERMEDIATE 1:1 RATIO REST RATIO: 15 seconds high Grab each end of the battle rope
intensity - 15 seconds rest until 6 this time moving your arms up and
BENEFITS: Same as drill A
minutes is completed down together as a unit as fast as
TARGETS: Upper body dominant you can.
SETS: Repeat the Interval until 6 ALTERNATIVE EXERCISE: Rowing
SET-UP & ACTION: Again, secure
minutes is completed machine
the battle rope using a basketball
post or even a heavy kettlebell.
BATTLE ROPE DRILL C OBLIQUE TWISTS

LEVEL: ADVANCED 2:1 RATIO SET-UP & ACTION: Again, secure side to the other. Keep your abs
the battle rope using a basketball tight and your head steady while
BENEFITS: Same as drill A
post or even a heavy kettlebell. rotating your torso one side to the
TARGETS: Upper body, abs and Have a seat, making sure that you other, feeling the abs and oblique
obliques are centred with the anchor of muscles work. Exhale each time
the battle ropes. Sit at a distance you slam the ropes to the ground
SETS: Repeat the interval until 6 just enough that the rope has and focus on clearing your knees
minutes is completed some slack (this will allow you to with the rope to keep the exercise
REST RATIO: 20 seconds high complete the motion properly). fluent.
intensity - 10 seconds rest until 6 With your knees bent, lean back
ALTERNATIVE EXERCISE:
minutes is completed so that your body is at about
Cable Russian Twists
a 45-degree angle and start
FREQUENCY: 3-5 times per week slamming the battle ropes with
both hands as a unit from one

WORKOUT
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THE AGILITY LADDER

FORWARD DOUBLE STEP
The agility ladder has been used by
footballers, tennis players as well as track
and field athletes to improve foot speed and
agility. The agility ladder has also become a
great tool for HIIT training.
BENEFITS: Maximum fat burn, foot speed,
agility, coordination, metabolic boost, boost in
testosterone levels
LEVEL: BEGINNER 1:2 RATIO
TARGETS: Lower body dominant & abs
SETS: Repeat the Interval until 8 minutes is
completed
REST RATIO: 10 seconds high intensity - 20
seconds rest until 8 minutes is completed
SET-UP & ACTION: Set up your agility ladder
straight and start by doing a light pace jog
across by stepping in each square with both
feet back to back (NOT TOGETHER, ONE AT
A TIME) as you move onto the next square
repeating the same motion. Make sure that
the knees are coming up to hip height. Once
you get the motion right, you will complete
the same drill for your HIIT, this time using
faster speed which will drastically increase the
intensity.
ALTERNATIVE EXERCISE: STEP-UPS
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WORKOUT
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BOX JUMPS
WITH SQUATS
LEVEL: BEGINNER 1:2 RATIO SET-UP & ACTION: Find a box that you are able to jump
on with both feet together without struggle. Start by
TARGETS: Full body with lower body being dominant
jumping on the box with both feet and while at the
SETS: Repeat the interval until 6 minutes is completed top of the box complete one deep squat and jump off
the box. Repeat the motion until the 10 seconds is
REST RATIO: 10 seconds high intensity - 20 seconds rest complete. You can perform this by fully standing up
until 6 minutes is completed before your squat or by completing partial repetitions
FREQUENCY: 3-5 times per week as seen in the picture demo to keep constant tension
on the legs which will increase intensity.
ALTERNATIVE EXERCISE: Using boxes in different heights
that are suitable to your fitness level.

WORKOUT
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ABOUT MELIH COLOGLU:

I have been involved in motivation from a successful 2012, I launched my online
sports from a young age career in NCAA sports, training business called www.
and competed in NCAA I entered my first NPC covermodelphysique.com
Division 1 Level Water Polo competition and won Natural where I design training and
and Swimming for USC Eastern USA’s in Men’s nutrition programs globally
South Carolina. After College Physique. This was just the to individuals ranging from
I met my beautiful wife beginning of my great journey; beginners to Pro Fitness
Ashley and we started our I got sponsored by Grenade Athletes. I currently have
personal training business Thermo Detonator, the fastest over 10 years of one-on-one
in 2003 as NESTA Advanced growing supplement company and online personal training
Level Trainers. Using some and I kept improving. In experience. MMH
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ADVERTORIAL
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CURTIS healthy eating and living has DAA and GABA, all of which UPS
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Get your nutrition sorted. In Whether I feel motivated or not,
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WEIGHTS!
What do you want to improve
What would be your top tip on?
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I just want to get bigger and
competing on the stage?
stronger than I have ever been
Have the goal in mind of bringing before and look the best I have
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What are you currently
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preparing for?
with 100 per cent of your ability,
in regards to your training and I am currently training and eating
nutrition, to bring the absolute best my way towards the 2015 state and
package to the stage, you will be national titles.
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www.aaroncurtis.com.au
Do you take a pre-workout,
and if so which one?
STATS
UPS ULTIMATE WARRIOR. I am
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What was your reason for I manage to sleep okay on this
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lot of bodybuilders are, so I think some glucose powder, BCAA’s,

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Order online at www.upsprotein.com.au

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WORKOUT
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BACK ON
TOP
With Ben ‘Abstacker’ Handsaker
Photos by: Dallas Olsen
Location: Runaway Bay Sports Centre

Get yourself back on top with this intense full-back workout, guaranteed
to give you great results in less time. The key to optimising shorter
training sessions is working harder, so you’re going to have to keep
moving if you want to complete the workout in the prescribed 20-minute
window. Remember to keep your rest periods short, use a moderate
weight, scale your reps if required and emphasise form over ego.
THE WORKOUT THE WORKOUT

Aim to perform one set around
EXERCISE SETS REPS*
every minute, working 30-45
seconds and resting for 30 Pull-up 4 Max
seconds. This should allow you to
achieve around four sets in five Barbell Row 4 10, 8, 8, 8
minutes. Reuse the same weight
for each set of the different Reverse-Grip Pull-Down 4 10, 8, 8, 8
exercises to cut down on time if Straight-Arm Press-Down 4 12, 10, 10, 10
required.
*Reps are approximate and you may not be able to perform the same number of reps for
subsequent sets as on your first set. End each set when you begin to struggle or break form.
FOLLOW THE WORKOUT BELOW
PULL-UP
TARGETS: Upper and outer lats
SET-UP: Grab the overhead pull-up bar with a wide
overhand grip. You should be hanging with your arms
at full extension for the start of each rep.
ACTION: Activating your lats, pull yourself up so that
your chest touches the bar, keeping your lower body
stationary throughout. You should feel a contraction
in your back at the top of the move, and then slowly
lower yourself back to starting position.
TIP:
If body-weight
pull-ups are a
struggle and you find
your form suffering,
substitute with assisted
pull-ups to ensure you
get the most out of
the exercise.

WORKOUT
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WORKOUT
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BARBELL ROW
TARGETS: Middle and lower lats, rhomboids
(upper back, close to the shoulders) and the
middle of the trapezius (high, upper centre
of back)
SET-UP: With an overhand grip, place your
hands on the barbell around shoulder-width
apart. Bend at a 45-degree angle from the
waist, letting the barbell sit just above the
knees. You can bend your knees slightly to
remove pressure from the lower back and TIP:
hammies if necessary.

Hold the
ACTION: Pull the weight towards your contraction at the
abdomen, ensuring your elbows remain top of the movement
straight as they travel behind your back. for an extra count or
Hold the contraction for a count, and then two, to help encourage
slowly return the weight to the starting more development
position in a controlled motion. The and definition of the
movement should be smooth and not jerky. muscles.
STRAIGHT-ARM
PRESS-DOWN
TARGETS: Outer lats and serratus
SET-UP: Stand facing the cable machine and grasp
the straight bar attachment with a shoulder-width
(or slightly narrower) grip. Keeping your arms fully
extended, your hands should be around eye level in
the starting position.
ACTION: Activating your lats, press the weight down
so that the bar arcs down towards your upper
thighs. Slowly return the bar to starting position,
feeling a stretch along your sides as you do so.
Other than your arms, your body should remain
stationary throughout the movement.
TIP:
Lean back a bit
farther, as much as
30 degrees, to allow
REVERSE-GRIP your elbows to be pulled
behind your back more
PULL-DOWN deeply. But be sure to
maintain the same
TARGETS: Lower lats angle throughout
the set.
SET-UP: Using an underhand
grip, grasp the pull-down bar
with both hands (slightly narrower that should-width).
Sit down with your legs securely under the pads and
lean back slightly.
ACTION: Pull the bar down until it touches your chest,
TIP:
fists should be just outside your torso. Allow the bar
to travel slowly back to starting position, emphasising This move
the stretch in your lats. can be performed
completely vertical,
but a slight bend at
the knees and hips will
encourage greater
range of motion and
great stretch at
58 SEPT/OCT 2014 | Men’s Muscle & Health WorldMags.net the top.
WorldMags.net
AT YOUR PEAK
Fitness Model: Joel Bushby Photo by Dallas Olsen
Mens-Muscle-Health-Magazine
mensmuscleandhealth.com.au
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SEASONAL TRAINING
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W
hile you won’t expect
to find any wild tigers
roaming suburban
Australia, Sydney’s inner
west and southwest has
the next best thing – the NRL’s
Wests Tigers. But the name is j t
about where the comparisons nd,
because these guys re certainly
not solitary creatures. This is a team
that plays together, trains together
and triumphs together. Amongst the
pack, one in particular stands out as
a role model t the young cubs. His
name is Adam Blair.
Adam was born in Whangarei, New
Zealand, but was recruite by the
Melbourne Storm at just 16 and
moved to Australi He debuted for
the Storm in the 2006 NRL season,
and went n to spend six seasons
with the team, winning the 2009 NRL
grand final with them. In 2012 Adam
signed a four-year deal with Wests
Tigers.
We caught up with Adam to talk
about sport, commitment and what
it means to be a p itive example for
the younger generation.

SEASONAL TRAINING
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HEY, ADAM! CAN YOU START to make something of WE KNOW YOU GUYS WORK rewarding knowing that
BY TELLING US A LITTLE BIT myself so I knew I would HARD ON YOUR ON FIELD all the hard work and
ABOUT YOUR YOUNGER have to do whatever SKILLS, BUT YOU ALSO time spent away my
YEARS, HAVE YOU ALWAYS it took. This included DO LOTS OF BEHIND-THE- family finally paid off.
LOVED FOOTY? learning to train and train SCENES WORK IN THE
WE CAN ALL STRUGGLE WITH
hard if I wanted to make GYM TO BUILD STRENGTH
I grew up playing a lot of MOTIVATION AT TIMES,
it as a professional. Now AND STAMINA. DO YOU
sport as a kid including BUT WHAT KEEPS YOU
I feel like I have a greater REMEMBER YOUR FIRST GYM
rugby union and touch, MOTIVATED TO CONTINUE?
knowledge for the sport SESSION?
so I was always very
I play today and a good Wanting to better myself
active and enjoyed every Definitely! It was one of
understanding of what week in week out and
sport, especially being the hardest days I’ve ever
it takes and different challenging myself.
from a big family! had. I’d never stepped
training techniques. Being part of a team also
a foot in a gym before
THAT SOUNDS LIKE FUN. pushes you, as you don’t
LEAVING HOME AT 16 MUST so it was a massive eye
WHAT WAS THE PIVOTAL want to let anyone down.
HAVE BEEN TOUGH. IS THERE opener. My training
MOMENT THAT MOTIVATED Also my wife, because
ANYTHING YOU KNOW NOW is very similar today,
YOU TO START TRAINING? of the sacrifices she
THAT YOU WISH YOU’D only now everything
makes, her dedication to
I think leaving home at KNOWN BACK THEN? is at a higher intensity
achieving what she wants
such a young age, just and obviously more
How hard it was going to and how passionate she
16, and moving away advanced, as science
be, what it takes to be a is. She makes me push
from my family. I wanted plays a big part in our
NRL player and that it is myself every single day.
training now.
your job to be the best
ARE THERE ANY OBSTACLES
you can be. WHAT HAS BEEN THE MOST
YOU HAVE HAD TO
REWARDING ASPECT OF
OVERCOME TO GET WHERE
TRAINING FOR YOU?
YOU ARE TODAY?
Making my NRL debut!
Like I mentioned, leaving
After leaving home,
home at such a young
followed by four years
age, with no family close
of really hard work and
by, I had to grow up really
six months of full-time
quick. I’ve also suffered
training, it was just so
some major injuries and
have had to refocus on
my goals to see if this is
I want to continue to do.
It is a tough sport and
you really have to want
to do it.
WHAT IS THE NUMBER
ONE LESSON YOU LEARNED
THROUGHOUT THESE
EXPERIENCES?
You only get out what
you put in, hard work
pays off!
WHAT WAS YOUR REASON
FOR TAKING HEALTH AND
FITNESS TO THE LEVEL
YOU HAVE? WHY IS IT SO
IMPORTANT TO YOU?
I needed to know these
exact two things as this
is a big part of what I do
today. I want to be a fit
and healthy person and a
role model for my family
and others.
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SEASONAL TRAINING
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WHAT ADVICE WOULD YOU GIVE TO MEN WANTING TO GET WHAT DO YOU GET UP TO WHEN YOU’RE NOT AT THE GYM OR
INTO THE BEST SHAPE OF THEIR LIFE? OUT ON THE FIELD?
Just to work hard, nothing comes easy so never give I am studying a Diploma of Social Science. I want to
up. Also, I think it is very important to remember be able to help younger football players who leave
never to sacrifice technique for heavier weights. This home at an early age like I did, and give them an
is when injuries occur. understanding of what it takes to make it to the top.
Also, I want to be a life coach / mentor. The training
WE ALL HAVE DAYS WHEN MOTIVATION IS LOW – HOW DO
is a very important aspect but having a role model
YOU OVERCOME THESE? HAVE YOU ALWAYS BEEN ABLE TO DO
to look up to throughout training is also extremely
THIS?
helpful to young minds. On a broader scale, we need
I am very lucky with what I do that I get to be around to teach kids from a younger age that it is not all about
my mates every day, so motivation is always there as aesthetics but about health and fitness as a whole.MMH
everyone pushes each other every day to be better.
When it comes to training at the gym, I like to be BIG THANKS TO ADAM FOR TAKING THE TIME
pushed, so having a good training partner helps a TO CHAT WITH US. MMH WISHES HIM AND HIS
lot, but at the same time training alone helps me stay
focused on my goals.
TEAMMATES ALL THE BEST IN THIS YEAR’S NRL
PREMIERSHIP!
TELL US ABOUT YOUR CAREER HIGHLIGHT TO DATE.
Winning the 2008 World Cup when no one thought we
could. It just proves that anything can happen if you
want it badly enough.

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A week in t
h e life of a
n NRL Pla
MON
Re s t d a
y
yer
T UE
7am: Ph
y sio
8:30am
: Team re
we did w view of
e the prev
upcomin ll and what we ious ga
me
g gam e need to
work on . What
9am: Kic for the
king /catc
hing /for
12pm: 1 ward sk
-hour g ills train
ym ses s ing
W ED io n
7am: Ph
ysio
8:30: Vid
e
upcomin o on what we n
g gam e eed to d
o in the
9am: Kic
king /catc
hing /for
11:4 5am ward sk
: 1-hour ills train
gym se ing
1pm: 30 s sion
-minute
ma s s ag
T HUR e
Day off
F RI
9:30am
:A
will be p video on the k
laying a ey plays
nd whic of the te
h playe
10am: C
aptain’s r s to loo am we
run (dis k out fo
S AT c us s de r.
Game d fence/a
ay! ttack)
S UN
10am: R
e c o ve r y
rolling - ice bath
s , s tretch
ing and
foam
ADAM
AM EA
EATS:
S:
BREAKFAST: 4 poached eggs and
a protein shake
MORNING TEA: Chicken
or kangaroo steak with
sweet potato, beans and
broccoli
LUNCH: Beef mince with
sweet potato, beans and
broccoli
AFTERNOON TEA: Chicken strips
with sweet potato and beans
DINNER: Steak, chicken or fish
with asparagus, broccolini and
more sweet potato!
NIGHT BEFORE A GAME – Pasta!
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COVER PROFILE
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SELF-MADE
//MAN Words by: Erin Leckie | Images by: Dallas Olsen
STATS
NAME: Karim El Barche OCCUPATION:

CITY: Melbourne, Victoria Owner of Discovery Health & Fitness
AGE: 22 WEBSITE: www.discoverypt.com.au
T
en years ago, Karim El Barche was just a high “An average life never appealed to me so I set out on a
school teenager, looking for something fun and mission that started with getting in the best shape of
meaningful in his life. While all the other kids at my life and continued to hustle from there.”
school started to get into parties and weekend
Karim explained that during his first year of training,
antics, all Karim wanted was to be able to
his sole focus was on making progress with his
develop himself. It was a rare attitude for someone so
physique. He simply copied the other guys who had
young, but one that would eventually see him surpass
the bodies he aspired to, and worked his arse off.
his wildest dreams of personal and professional
According to Karim, sometimes it’s just about
success.
getting it done, rather than perfecting it.
Never really feeling comfortable at school, a
“Too many people wait for tomorrow with the
young Karim wanted to do something to boost his
idea that they need to perfect their training
confidence. He tried playing a lot of different sports,
and diet before getting started, but in most
but never really got the connection that he was
cases tomorrow never comes.”
looking for. Until, like many, he stepped into a gym;
with its shiny weights, pumping music and electric But he didn’t wing it for long. The 22-year-old
atmosphere. has never been one to do things in halves,
and so Karim set about learning everything
“I remember that first day stepping into the gym and
he could in the health, fitness and business
instantly knowing it was more than just lifting weights,
industries.
it was going to be a new lifestyle for me and I’ve never
looked back,” he said.

COVER PROFILE
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“The biggest re s
people fail wh n
shape is becau
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COVER
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“We all have challenges
MODEL in our lives; overcoming
DIET them is what defines who
Meal 1:
we are.”
• 6 Free range eggs (2
full, 4 whites) or 200g
grass-fed Porterhouse
steak
• 1 tablespoon organic
butter
Meal 2:
• 250g grass-fed rib eye
• 200g oven-roasted
sweet potato
• 1 cup of spinach with
lemon juice and apple
cider vinegar
• ¼ of an avocado
He prides himself on “I owe my success in For 14 gruelling weeks,

Meal 3: having learnt from some life, including my ability Karim dedicated himself
of the top trainers and to overcome challenges, to becoming the leanest,
• 250g free range chicken coaches around the to health and fitness. I strongest, biggest and
breast cooked in world, including Charles would not be where I am most developed person
paprika and Moroccan Poliquin, Mike O’Hearn, now without learning the he could be. While it
spices and 1 tablespoon Ulisses Jnr, Jordan key lessons that training was tough, the young
coconut oil Belfort, Mark Ottobre, teaches you.” gun refused to give up
• 200g oven-roasted Travis Jones and Calvin and remained true to his
But having a great
sweet potato Coyles. program for his entire
physique, running a
preparation.
• 1 cup mixed salad “If I can give you one tip successful personal
on success it would be training business, and “I never slipped up once
to start modelling the being a role model for and I never missed a rep,
behaviour and lifestyle his friends and family or a set, or a training
Meal 4:
of the successful people still wasn’t enough for an session. I was 100 per
• 250g barbecued living the lifestyle you eager Karim. After being cent dedicated.”
snapper fillet with want to live.” inspired by a friend who
On top of his training,
lemon, chilli and told him “action precedes
As a young entrepreneur, Karim also needed to
garlic cooked with 1 greatness,” Karim
Karim believes his chief grow his business to pay
tablespoon coconut oil decided it was time for
priority is maintaining for the trip.
the next challenge and
• 200g oven-roasted a high, positive energy
began training for the “It was a far-fetched
pumpkin and feeling good in order
2013 WBFF Fitness Model idea to say the least.
to get the job done. As a
• 2 cups of steamed championships. Indeed the journey took
personal trainer, he also
greens everything I had and
believes in practising “Only four months prior
more but sometimes in
what he preaches, which I was at a stage where I
life you just need to back
is why he maintains his was searching for a huge
Meal 5: yourself and understand
health and fitness year challenge that was calling
that this is what you need
• 250g lean butcher’s round. to take everything I had,”
to do to get where you
mince cooked with he said.
“I know the healthier I am want to go.
zucchinis, peas, the happier I am. If that “I wanted something that
tomatoes, carrots, “It was about proving to
doesn’t motivate me I would really push me to
and onions and 1 the world that I had so
don’t know what would.” my physical and mental
tablespoon coconut oil much more to give and
limits.”
• 200g quinoa

COVER PROFILE
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that I had a message to When it comes to diet, well on your way to being healthy and balanced
share.” Karim says to focus on the best person you can lifestyle.
eating healthy foods on be.
For Karim, competing on Happiness radiates from
a daily basis such as lean
the international stage “We all have challenges Karim and all those
protein, unprocessed
allowed him to realise in our lives; overcoming around him can see that
natural carbohydrate
that in this life anything them is what defines who health and fitness isn’t
sources, including sweet
is possible, no matter we are.” just a job – it’s part of
potato and pumpkin, and
how crazy the idea. Even who he is. MMH
high quality fats such as “Lift your head up, back
when the naysayers told
coconut oil and organic yourself, catch yourself
him it couldn’t be done,
butter. out when negative
Karim steadied his belief
in himself and focused on thoughts come into your
Most importantly
his goals. Admirably, he head and focus 100 per
though, Karim advises
placed 7th for Australia. cent on being the person
that for optimum lean
you want to be. Focus is
muscle, fat loss and an
“Stepping off the key. Also, get away from
abundance of energy,
stage I felt a sense of any negative people in
you should avoid gluten,
accomplishment and your life and hang around
soy, dairy, alcohol,
satisfaction with my people who lift you
processed or packaged
efforts that words simply up and believe in your
foods and sugar. He
cannot describe. It was cause.”
believes following this
the highlight of my
rule has been essential Karim doesn’t consider
career.”
to achieving the best himself as someone who
Now it is one of Karim’s possible results for just trains to be lean
biggest goals to share himself and his clients. or stack on muscle, to
his knowledge and help look pretty and grace
Karim also recommends
other people reach the cover of men’s
that when you have
their potential, too. He magazines (although now
your cheat meal, enjoy
has opened his own he’s done that, too). He’s
yourself but ensure you
Melbourne gym (called just an everyday person
eat only the best quality
Discovery Health and who chooses to live a
foods.
Fitness) and is focused
on growing the business, “I love going for a big
with the aim to have Japanese meal, rib eye
three gyms open by the steaks or a delicious Thai
end of the year. meal. I don’t worry so
much about how much
And when it comes
I eat because I know I
to his clients, Karim
am still nourishing my
said it’s important that
body.”
they choose a lifestyle
that works for them. The young
Anyone who wants to businessman
get in shape should has
select a training and accomplished
nutrition program that is so much
maintainable for the long already in his
haul. 22 years, and
is testament
“The biggest reason
to what can be
people fail when trying to
achieved with a
get in shape is because
little dedication
they burn out.”
and a lot of hard
“The best advice I can work. It hasn’t always
give is find someone been smooth sailing
you can learn off. And though, and Karim has
even better - learn from seen his fair share of
the best. Don’t think struggles including
you know it all, because anxiety, depression and
you don’t. I have been bankruptcy. He says that
training for over 10 years tough times will come
and still only know a and go, but as long as
fraction of what’s out you show up and get
there.” something done, you’re
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COVER MODE WORKOUT
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COVER MODEL Images by:

Dallas Olsen
Men’s Muscle and Health cover model Karim El

Barche trains hard to stay in top shape all year
round. Karim gives us the run-down on what his
weekly training schedule looks like, plus his top
tips for working each of the major body parts!
Follow Karim’s notations in order to correctly
super-set the exercises.
(Example: Superset A1 with A2 and so on).
Monday - Legs & Calves

EXERCISE SETS REPS
A1 Barbell Squats 6 10, 6, 6, 3, 1
A2 Dumbbell cycle squats 4 8 to 12
B1 Straight leg deadlift 4 6 to 10
B2 Walking barbell lunges 3 20 to 30
21 (6 toes pointing in,
C1 Standing calf raises 21s 6
6 out, 6 straight)
C2 Donkey calf raise 4 20
TOP TIP:
A full range of motion is key to getting full leg development.
Make sure you are squatting arse to grass and if your legs
aren’t growing, start training them twice a week.

COVER MODEL WORKOUT
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Tuesday - Back & Chest
EXERCISE SETS REPS
A1 Pronated chin-ups 4 6 to 8
A2 Incline bench press 4 6 to 8
B1 Supinated chin-ups 4 8 to 10
B2 Incline dumbbell press 4 8 to 10
C1 Bent over barbell row 4 12
C2 Dumbbell flyes 4 15
TOP TIP:
When training your back it’s important to get a full retraction of your
shoulder blades. Imagine trying to hold a pen between your shoulder blades
and practise retracting between sets to explode your back development.
Wednesday - Arms & Abs

EXERCISE SETS REPS
A1 Barbell curl 5 12, 8, 8, 6, 6
A2 Close grip bench press 5 12, 8, 6, 6, 4
B1 Preacher curl 4 8 to 12
B2 Weighted bench dips 4 8 to 12
C1 Standing dumbbell hammer curl 4 12 to 15
C2 Rope pushdown 4 12 to 15
TOP TIP:
With arms, hit all the rep ranges both high and low to get huge
growth. If either your triceps or biceps aren’t responding, hit
them with extra movements on top of your regular workout so
they have no choice but to grow.
Thursday - Abs or HIIT

EXERCISE SETS REPS
A1 Barbell rollouts 4 10, 15, 20, 20
A2 Hanging leg raises 4 10, 15, 20, 20
A3 Oblique crunches 4 10, 15, 20, 20
A4 Weighted sit-ups on decline bench 4 10, 15, 20, 20
TOP TIP:
Always exhale while you are contracting your abs. Your results will
only be as good as your contraction, so breathe out hard at the top of
the movement and get the best squeeze you can. Change your routine
up every day with different exercises, sets, reps etc.
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COVER MODE WORKOUT
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Friday - Legs & Calves Repeated

EXERCISE SETS REPS
A1 Barbell Squats 6 10, 6, 6, 3, 1
A2 Dumbbell cycle squats 4 8 to 12
B1 Straight leg deadlift 4 6 to 10
B2 Walking barbell lunges 3 20 to 30
C1 Standing calf raises 21s 6 21 (6 toes pointing in, 6 out, 6 straight)
C2 Donkey calf raise 4 20
Saturday - Back & Shoulders

EXERCISE SETS REPS
A1 Weighted supinated chin-ups 4 6 to 8
A2 Standing military press 4 10, 8, 6, 6
B1 Lat pulldown 4 12
B2 Seated Arnold press 4 12
C1 Seated row 3 15
C2 Lateral raises 3 15
TOP TIP:
Always start with a heavy compound press, such as standing military
or seated military and then hit the shoulder from all angles with
targeted exercises. You can also reverse this process to pre-fatigue
but always get your heavy compound movements in.
Sunday - Rest Day

TOP TIP:
A rest day is always great to let your
body recharge and rebuild. That
being said, I know a lot of people who
take too many rest days. Seize the
opportunity to work out if you have it.

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KARIM EL BA
DESCRIBE YOURSELF IN
THREE WORDS:
Ambitious. Driven.
Adventurous.
WHAT IS YOUR FAVOURITE
FOOD TO INDULGE IN?
My absolute favourite is
Japanese. Every week
I visit my favourite
Japanese restaurant and
indulge in as much sushi
and sashimi as I can eat.
WHAT IS YOUR FAVOURITE
HOME-COOKED MEAL AND
WHO COOKS IT?
I cook all my own meals.
I like to keep things very
simple. My favourite
home-cooked meal is
AMBITIO
roasted sweet potato
with fresh steak.
WHAT ARE THE STAPLES IN
DRIVEN.
YOUR FRIDGE?
My staples are organic
ADVENTU
butter, free range eggs, DO YOU PREFER TO TRAIN WHO INSPIRES YOU AND WHO IS YOUR ROLE MODEL?
grass-fed beef, chicken OUTDOORS OR INDOORS? WHY? WHY?
breast mince, fresh WHY?
market fish, avocados My close friends and My biggest role model
and as many greens as I I usually train indoors as family. My closest friends in life is Richard Branson
can fit in. most of the free weights are also passionate because he lives such an
I use are only inside. entrepreneurs working incredible and interesting
WHAT IS YOUR FAVOURITE That being said I have towards their dreams and life filled with passion,
BODY PART TO TRAIN? had some incredible they push me to be better achievement and
I love training my back workouts at Gold’s Gym every day. I am a big abundance. He has found
and legs because I Venice and Muscle Beach believer in the concept a great balance between
get a huge sense of in the sunny California of “if you want to be having a ridiculous
achievement when I sun. successful, hang around amount of fun and
finish. Training back successful people.” My making a huge difference
DO YOU PREFER CARDIO OR
or legs just feels great family are at the core in the world.
WEIGHTS?
too when you get an of my ambition and
I’M CURRENTLY PREPARING
incredible pump. There is nothing like a big drive. My purpose in life
FOR:
deadlift, squat or bench begins with giving them
WHAT IS YOUR LEAST session. everything they ever I will compete at the
FAVOURITE BODY PART TO want because they have WBFF World Fitness
TRAIN? NAME FIVE THINGS YOU done it tough growing up model championships
CAN’T LIVE WITHOUT: in Morocco.
Calves because they are in Vegas in 2015 or 2016
such a dense muscle and My health, family, but I stay lean year round
they definitely are not the friends, entrepreneurship and just really enjoy
fastest to grow! and challenge! being healthy. MMH
WorldMags.net
FEATURE
WorldMags.net
By Kirstin Cuthbert
We all have bad

days: they could
be caused by
fights with our
partner, bosses
that give us way
more work than
we can manage, or
we might just feel
particularly angry
for no reason at
all. Daily stress
builds up over
time and will take
a large toll on
your physical and
mental wellbeing.

FEATURE
WorldMags.net
T
he world of self-defence art of eight limbs” – and pinning, joint-
and professional fighting punches, kicks, elbows locking, choking and
can be a positive and knee strikes are all strangling his opponent
outlet for anyone used to challenge your – and it is here that jujitsu
experiencing this stress, opponent and yourself. is born.
anger and frustration. In this Muay Thai has become a
While these moves
launch article of Men’s Muscle popular form of physical
sound life-threatening
and Health Fight Club we are exercise in recent times,
– and they certainly
going to introduce you to five as it utilises the entire
were back then – keep in
popular fighting domains and body in every movement;
mind they are practised
get you acquainted with what’s rotating the hip with
in safe environments
out there. each kick, punch, elbow
today, under controlled
and block. Those who
Whether you have never tried conditions! Regular
practise regularly see
fighting, occasionally play jujitsu fighters have great
increased cardiovascular
fought your brothers as a kid, cardiovascular fitness,
conditioning, leg and
tried a few classes, or dream increased strength and
core strength and
to fight as a professional - we’ll balance, as well as great
increased hip mobility.
help you find which style is for levels of self-confidence.
But if you’re looking for
you, so you can begin to defy While the techniques
more than just physical
all you thought your body and are quite intricate and
fitness, and want some
mind were capable of! perhaps difficult to
meaning in your workout,
absorb, the learning
MUAY THAI this art could be for you!
process promotes
Muay Thai strengthens
The combat sport of Muay heightened problem
the mind, which leads to
Thai originated in Thailand solving and critical
personal advancement in
and was used in warfare – the thinking skills – which
and outside of the sport,
techniques were said to be will undoubtedly transfer
and regular practice acts
more deadly than the weapons into other aspects of
as a stress relief and
they replaced! As the style your life! A practical
outlet. The decrease in
developed it became an knowledge of the
general stress levels
integral part of local events position of the nerves,
allows participants to
and festivals. Over thousands joints and muscles is
find happiness and
of years, the fighting also taught, as well as
fulfilment. Muay Thai
tradition was passed on from presence of mind; all of
Australia (MTA) oversees,
generation to generation and, these help you to know
governs and promotes
while the health benefits not only your opponent’s
all Muay Thai on Aussie
have remained, you’ll body, but your own body
shores, and more and
be glad to know the too. While you may have
more clubs are teaching
risks have decreased thought a fighting school
and practising this
dramatically! would be an intimidating
ancient art. Considered
Known as “the environment, know
one of the most effective
that there are strong
standing-up fighting
family ties to jujitsu -
styles, this art form may
the schools are very
be just the thing you
welcoming places
need to take your health
where you’re sure to
and fitness to the next
meet some friendly
level.
folks. The Australian
JUJITSU Jujitsu Federation (AJF)
represents jujitsu and
It’s the early 1500s in related martial arts
Japan, a Samurai is Australia-wide. So if you
fighting his opponent, don’t have a Samurai
who is not only armed, sword, are looking to
but armoured. Suddenly make some new friends
his sword is taken from
and increase your mental

him and he realises he strength substantially,
has no means of self- jujitsu may be your style!
defence or ways to
attack. Left unarmed, the WRESTLING
Samurai could use the
Most of us have wrestled
only thing he had left –
before – with our
his body. So he begins
siblings for toys during
throwing, immobilising
our childhood or our
WorldMags.net
FEATURE
WorldMags.net
partners in bouts of playfulness – competitiveness – and put your boxing has become much less
and whether you realised it or not, natural wrestling instinct to good violent these days, it is still in the
what you were doing is a (much) use! Olympics and Commonwealth
simpler version of one of the oldest Games and recognised all over
sports practised in ancient Egypt, KICKBOXING the world. This combat sport
Greece and Rome. Wrestling has Originating in Japan, this style of consists of two people engaging
served to celebrate the human martial art is considered a hybrid in a contest of strength, speed,
body, worship the gods and as it is based off the traditional reflexes, endurance and will, by
prepare men for war. The origins styles of karate, Muay Thai and throwing punches at each other
of wrestling come from its use in Western boxing. It takes the best, with gloved hands. Part of the
the ancient Olympic Games, before most difficult and challenging purpose of wearing gloves is
spreading worldwide very early parts from each of them to create that they encourage the right
on due to popularity. The sport one life-changing sport. Consisting movement – preventing you from
today involves grappling types of predominantly of punching, not just using your arms, but
techniques such as clinch fighting, kicking, knee and elbow strikes and your whole body to propel the
throws and takedowns, joint defence, sparring is practised with movement. Amateur boxing is
locks, pins and other grappling others as well as, in more recent the predominant style in Australia
holds. A wrestling match is a times, involving equipment too, and Boxing Australia administers
physical competition between like heavy bags and jab pads. The Australia’s Olympic representative
two competitors or sparring internationally recognised sport boxers and develops the sport
partners, where the aim is to gain improves the quality of fighters’ through the country. Like the other
and maintain a superior position lives by ensuring they are mentally styles, boxing is great as a workout
– like when you had your sibling and physically prepared to battle for building physical and mental
or partner pinned on the floor! every time they entered the ring. strength, to help an athlete relieve
Wrestling Australia governs and Kickboxing is about setting goals, stress, improve their self-image
develops wrestling nationwide, and the skills you learn in the gym and become more self-assured.
practising both Freestyle and will translate into all other aspects One thing boxing does, greater
Greco-Roman. No matter what of your life. Wouldn’t we all benefit than any of the aforementioned
your height or weight, there is a from greater levels of preparation, fighting styles, is to help fighters
place for you in wrestling, as the motivation and organisation? learn humility. Boxing can be a
sport is divided into categories Regular practice results in very humbling experience – having
and seeks fairness throughout cardiovascular and muscle to admit you don’t know how to
competitions. Joining a local club improvement, increased levels of do something but maintaining the
or school will help you develop self-discipline, as well as lower courage to learn it. Humility builds
discipline, mental toughness, self- stress levels. You will find your through facing each opponent and
confidence, sportsmanship and overall speed quickens too, your will transfer into all other aspects
reflexes will sharpen and your co- of your life. So find a local boxing
ordination will be better than ever gym or centre, put your gloves on
before! No specific organisation and get started!
Model Joe Pitt | Photo Credit: Dallas Olsen

governs kickboxing in Australia; Most people choose to mix a few
however, it is practised throughout of these styles to really challenge
the country in many gyms and themselves and reap all the
dedicated schools. If you want to benefits that fighting can provide.
keep your heart rate up high for Whether you need to escape the
your entire workout, burn fat fast daily grind, are looking to add
and love ending your workout some meaning to your fitness or
drenched in sweat – kickboxing is just wanting to learn something
for you! new, fighting (in a controlled and
BOXING safe environment) may be just
what you need! MMH
Boxing legend Muhammed
Ali once said “He who is not
courageous enough to take risks
will accomplish nothing in life.”
If you’ve always looked up to this
athlete’s strength, persistence,

determination and dedication,
take a risk and give boxing a shot!
As one of the original sports in
the ancient Greek and Roman
Olympic Games, boxing used
to be a match where opponents
would fight to the death. Although

WorldMags.net
GET SET AND GO!

6TH AND 7TH SEPTEMBER 2014
Brisbane Convention
on and Exhibition Centre
The 2014 Brisbane Fitness and Health Expo

brings together ‘everything fitness’ under one I was
w amazed at the
roof for two days! ccrowds
r this Expo attracted
and can’t wait to come back
Whether you are looking to improve your health,h, ag
again this year!
fitness or general wellbeing, shop leading
brands in the industry, or just want to browse Commando Steve
Co
the range of innovative health and fitness
solutions, the Brisbane Fitness and Health Expoo
is your one stop shop.
stry,
The Expo is open to the public and the fitness industry, • Wellness Zone – One on onone opportunities with those
and will feature: in the wellness industry
• An Action-Packed Centre Stage, Fashion Parades • Cardio Corner – Teams from Brisbane gyms, PT’s and
and Celebrity Appearances the general public will sweat it out against the clock
• Again Faster Arena - CrossFit, Weightlifting and • The Brisbane Fitness Model Search, with over 100
Powerlifting demonstrations and competitions competitors across the two days
• PLUS heaps more entertainment and education
FOR MORE INFORMATION

brisbanefitnessexpo.com.au | facebook.com/brisbanefitnessexpo | CALL 07 3217 9347
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WorldMags.net
MEET THE TEAM
AND LEARN THE TRAINING AND NUTRITION
SECRETS OF OUR MMH AMBASSADORS AT THIS
YEAR’S BRISBANE FITNESS AND HEALTH EXPO!
Your favourite MMH Ambassadors & fitness models will be at the Brisbane Fitness and
Health Expo for you to meet, greet and find out their personal training and nutrition tips
and tricks. To give you a sneak peek as to what you can expect to discover, we’ve asked
the guys to share with us their top fitness and nutrition success secrets!
Plus, the gorgeous Oxy Girls from our sister mag, Oxygen Australia, will also be there so
make sure you bring your partner along too! There will be photo opportunities with all
our ambassadors and sneaky
neaky giveaways,
ea a s, ma
making this an opportunity not to be missed!
Photos: Dallas Olsen

JEFF LEECH JOEL BUSHBY JOE PITT STENT CARD
“The key to nutrition “People often ask me “The secret is there is no “Consistency and volume
has to be changing your what my top nutrition secret! I still enjoy eating are the most important
habits and the way you and training secrets out, however being, training factors. I believe
eat to suit your goals. are and how they have consistent in making a I can train consistently
Diets are a thing of the been instrumental in my smarter food choice is without serious injury as
past as they create a success. The answer to how you keep balance in each session I attempt
mentality of deprivation. both these questions is your diet. to stimulate the muscle
simply ‘mindset’. and not annihilate it. This
Training success is My advice for effective
method allows me to
definitely centred on With a great mental training to mix up your
consistently train body
consistency and applied attitude and a clear mind workouts and not be tied
parts multiple times
knowledge. There are set you can achieve down to one method –
per week focusing on
always ups and downs in anything.” whether it’s powerlifting,
volume.”
the road, these are just a CrossFit or hypertrophy
part if the journey. Being training.”
consistent and strategic
with your training gets
the results.”

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Meet the team from Men’s Muscle and Health
at this year’s Brisbane Fitness and Health Expo!
We can’t wait to meet you at this year’s Brisbane Fitness and Health Expo! You’ll have the
chance to quiz our Men’s Muscle and Health Cover Models for their training and nutrition
secrets, plus there will be a range of photo opportunities, competitions, giveaways and
expo-only specials across the complete Men’s Muscle and Health range.
PLUS, IF YOU BRING THE COUPON BELOW (OR A PHOTO OF IT) TO OUR STAND (165),
YOU’LL RECEIVE AN EXCLUSIVE REWARD AS OUR WAY OF SAYING ‘THANKS’ FOR
BEING ONE OF OUR INCREDIBLE MEN’S MUSCLE AND HEALTH READERS.
BRING ME TO STAND 165

FOR A SPECIAL REWARD FOR BEING
REWARD
A MEN’S MUSCLE AND HEALTH READER
*
*limited to 1 per person
The expo will be held at the Brisbane Convention and Exhibition Centre on Saturday 6th and Sunday 7th September 2014, and
as a Men’s Muscle and Health reader, you’re entitled to save $5 off your ticket purchase.
Simply go to the URL below and enter the promo code MuscleUpMedia to collect your $5 discount.
https://tickets.exponews.com.au/378
However, if you’re a fitness professional, you’re entitled to receive free entry simply by registering before the event!
Head to www.brisbanefitnessexpo.com.au for more information.
We can’t wait to see you there!
Brisbane Expo Timetable Brisbane Expo Map
WHO & WHEN SAT 6th SUN 7th Wellness Zone 24 25 26 27 28 29 30 31 Cafe 32 33 34 35 36 37
Boxing
Jeff 11am – 2pm 1pm – 4pm 22
Ring
21
56a 56b 56c 55 54 53 52 51 50 44 43 42
Active
Joe 10am – 1pm 10am – 12pm 20 57
56d 56e 56f 58 60 61 62 Zone 69 70 Bench
Press
Wrestling
Joel 11am – 4pm 12pm – 2pm

Arm
92 91 90 89 88 87 85 84 83 76 75 74
94 77 Comp
96 98 99 100 101 103 104 105 112 113 114
Area
Stent 10am – 1pm 10am – 12pm
127 126 125 123 122 119 118 117 116
130 128 124 121 120
Stage
1 137 141 142 143 144

Main
Again Faster
Tiered Stadium
Arena
150 148 147

Seating
158 157 155 153 152 151 149

161 159
164 165 168 169 171 174 175
193
191 190 189 188 187 Cardio 181 180 179
186 178
195 196 197 198 199 Corner 205 206 207
216 215
18
PhysiKids
228 226 224 223 219 218 217 214 213 210
17
221
227
230 231 232 234 235 239 240 241 242 243 245 246
16
15 14 13 11 10 9 8 7 6 5 4 3 2 1 251 250 249 248 247
Entry
WorldMags.net
PUREWorldMags.net
MUSCLE
Name: Nathan Sturgess
City: Sydney, NSW
Occupation: Personal Trainer
Age: 35
“I wasn’t doing anything out

of the ordinary, it was just
becoming dark. I was on a
road with two lanes going in
both directions. As I pulled
away from the traffic lights,
a car failed to see me
and give way, pulling
out across the road
and blocking my
path. I smashed
into the side of it.”
It was 2002, on
a dreary Brisbane
street, when a
car failed to give
way to a young man
on his motorbike.
Unfortunately, road accidents
on our busy streets are a
familiar tale of woe, but this
story, at least, has a happy
ending.
S T RONGER
THAN EVER
WORDS BY Erin Leckie | PHOTOGRAPHY BY: Larry Anda

PURE MUSC E
WorldMags.net
N
athan Sturgess of the blue, I caught acquainted with my
sustained up with one of my body and knew how
serious injuries mates from school far I could push it and
that day. Worst who was always into I had a hard head and
affected were training and I started didn’t want anyone
his right arm and going to the gym with to tell me what I
his right thigh; but him.” couldn’t do. All of this
he was alive. Three stemmed from my
Nathan went from
operations later, history in the gym.”
one end of the scale
the doctors finally
to other. He was For Nathan, the most
managed to close up
determined not to be rewarding aspect of
his leg. One year after
half-arsed (his words) his training has been
the accident, they
about his life, health this lesson of mental
were still cutting glass
or happiness. It was perseverance and
out of his body.
this shift in attitude, the resulting ability
Initially, Nathan lost and a return to his it gives people to
more than 10kg. He healthy habits from push themselves.
required constant childhood, that would Nathan explained
assistance; to cook, ultimately see Nathan that for him, training
to shave and even make a full recovery. has long surpassed
shower. When he just going to the gym
“As soon as I could
finally started back at and working out
[after the accident], I
TAFE, Nathan couldn’t physically.
was doing overhead
even straighten
his right arm past
90 degrees, due to “The years of pushing myself physically
the shortening and
damage to his biceps
and being disciplined with eating and
tendon. He would training have enabled me to apply
hold his bag on the myself to other life challenges that I
side of his damaged
arm, so no one would
would have never thought possible.”
notice that he couldn’t
straighten it out.
triceps extensions in “The years of pushing
Luckily for Nathan, my room with one myself physically and
and without his of my mum’s 3kg being disciplined with
knowledge, he had dumbbells that I found eating and training
started his physical at home. As soon as have enabled me to
and mental training I could start to stand apply myself to other
for his recovery years on my leg, I started to life challenges that
earlier. His original rehab myself and was I would have never
goal had been to using the pool at the thought possible.
break away from all gym to work through
“I never finished
the unhealthy lifestyle range of motion on
year 11 but due
he’d been living. my leg without the
to hard work and
loading.”
“I was smoking, perseverance, I
drinking and by my How did that end? was able to gain
late teens, I was Six months later acceptance into a
heavily involved Nathan was bigger degree at UNSW
in the Sydney rave and stronger than he as a mature-aged
scene. I won’t go into had ever been. His student in a course
the finer details, but doctors, specialists that has an ATR of
I was engaged in a and chiropractor 96 (out of a possible
very extreme and were astounded with 100). To complete this
unhealthy lifestyle,” his recovery. Nathan task, I have had to
he recalls. attributes his recovery go back and relearn
to three important maths from year nine
“I knew that I needed
factors. upwards in my spare
something to help
time.
balance me out, to “I had spent years
help burn up some of making my body
my mental energy and rebuild itself from
to settle my mind. Out training, I was well
WorldMags.net
PUREWorldMags.net
MUSCLE
“I cannot express how much of an
ongoing challenge this has been,
but years of grinding it out in
the gym and pushing myself has
incrementally built me up to be not
just physically strong, but mentally
and emotionally strong as well.”
Now Nathan is a more-than-
qualified personal trainer, and
wants to spread the word on the
positive and stabilising effects
that come from the discipline of
training and good nutrition.
Nathan thinks that most people
would be surprised how much
their bodies can change when
they truly commit to a healthy and
active lifestyle. He says that the
first six weeks of training are the
worst, but after that, it just keeps
getting easier.
“It is never too late to get in
shape… don’t fall into the trap
of thinking you need to be in
shape before you to go to the
gym. People in the gym are really
supportive of newcomers as long
as you are there to work, so there
is no need to feel intimidated.
But have realistic expectations of
yourself when you start.”
According to Nathan, time spent
in the gym today pays dividends
tomorrow. But there are a few
things he says to remember.
“Check the ego at the door. Using
all the weights in the gym and only
going a quarter of the range isn’t
fooling anyone. Best results and
lowest rate of injury is achieved
from picking weights that are
appropriate. Form and range
should always dictate load, not the
other way around.”
“Forget where others are at; it is
your life and you get only one.
I think you owe it to yourself to
be the best version of you and to
continue to fight for that.”
It’s a beautiful concept. Who
doesn’t want to be the best version
of them? There is only one you,
Photo Credit: Larry Anda
so be that individual and bring

out your best. And next time
you’re at the gym, look around
for Nathan - he’ll be the one with
his head down, headphones in,
with a serious look and focused
demeanour. MMH

PURE MUSCLE
WorldMags.net
NATHAN’S TRAINING NUTRITION MEAL 1
Ingredients
100g cooked quinoa
Calories Carbs
180 32
Fat
3
Protein Sodium
7 11
Sugar
0
50g frozen blueberries 25 7 0 1 2 5
70ml rice milk 36 7 1 0 56 3
40g chocolate rice protein isolate 140 3 1 31 0 0
Total: 381 49 5 39 69 8
8
Per Serving: 381 49 5 39 69
/EdZͳdZ/E/E'͗
Ingredients Calories Carbs Fat Protein Sodium Sugar
60g Bulk Nutrients maltodextrin 229 57 0 0 30 8
30g BCAA - Bulk Nutrients 120 0 0 30 0 0
Total: 349 57 0 30 30 8
8
Per Serving: 349 57 0 30 30
MEAL 2:
100g fresh steamed broccoli (no salt) 34 7 0 3 33 2
100g cooked kangaroo meat 139 1 2 30 70 1
200g (cooked weight) long-grain white rice 258 58 0 5 8 0
Total: 431 66 2 38 111 3

Per Serving: 431 66 2 38 111 3
MEAL 3:
ϭϬϬŐďŽŝůĞĚĐĂƵůŝŇŽǁĞƌ 23 4 0 2 15 2
150g (cooked weight) brown natural long-grain rice 199 41 2 5 8 1
50g steamed broccoli 18 4 0 1 21 1
125g grilled chicken breast - grilled, steamed or baked (without fat) 200 0 4 31 87 0
Total: 440 49 6 39 131 4

Per Serving: 440 49 6 39 131 4
MEAL 4:
125g cooked turkey breast steak 190 0 3 39 0 0
125g (cooked weight) brown natural long-grain rice 166 34 1 4 7 1
100g fresh baby spinach 25 3 0 5 88 1
Total: 381 37 4 48 95 2
2
Per Serving: 381 37 4 48 95
MEAL 5:
4 extra large free range eggs 278 3 21 25 282 1
4 large boiled egg whites 68 1 0 14 200 0
Total: 359 6 21 41 526 1

Per Serving: 359 6 21 41 526 1
MEAL 6:
125g oven-baked salmon (skin on) 299 0 17 35 0 0
Total: 324 3 17 40 88 1
Per Serving: 324 3 17 40 88 1
WorldMags.net
SUCCESS STORY
WorldMags.net
TURNING SUPPLEMENT SAMPLES

INTO SUCCESS >>
By Kirstin Cuthbert | Photos by Edmund Edwards Photography
S
ound familiar? An engineer by trade, This ‘something’ was
You buy new Like many fitness Ben had tried his hand passion – and BEASTBOX
supplements enthusiasts, Ben at marketing and sales, was the cure.
every other week, Salkeld felt this way publishing and digital
“I promised myself many
too. strategies (just to name a
unsure what few), but never felt truly
years ago that I’d work
combination of He wanted to think of
satisfied. It wasn’t until he
with passion. I needed to
brand, taste and a way for people to try
nutritional products at
co-founded BEASTBOX
change my outlook to be
doing something I actually
ingredients will their own leisure, a way
with business partner
loved, something that
deliver you the they could figure out what
Donovan Parto, that
the health and fitness
would help me achieve my
best results. With worked for them before
enthusiast finally felt as
life long goals,” he says.
no try-before-you- they bought a massive
tub of it. It wasn’t until he
though he had found his “Over the past 18 months
buy available, noticed his wife receiving
passion. I’ve started to find my
your cupboard a box of beauty product “Life before going into
passion for fitness and
health again, I have just
is beginning samples that the light bulb my own business was
completed my Cert IV in
to become full went on above his head. relatively smooth. I
would go to work normal
personal training, kicked
of expensive BEASTBOX was the
business hours, hit the
off BEASTBOX and
tubs of products answer – a nutrition
gym at lunch, enjoy the
haven’t looked back!”
sampling concept
that leave you designed to revolutionise
weekends and receive a While he admits that life
unsatisfied and the way Australians
salary with minimal stress.
While the cruisy lifestyle
as a business owner and
out of pocket. discover, trial and connect
was nice, I always felt
operator is now more
stressful, he loves the
with nutrition supplement
something was missing,” challenges.
brands and products.
he said.

“You learn something
SUCCESS STORY
WorldMags.net
something to focus on. “There’s always going
new every day and It’s challenging and can to be a reason not to
you’re always evolving put you right out of your kickstart your idea and
as a person. I have to be comfort zone at times, you’ll always find an
laser-focused and highly but as you learn, you excuse to ‘wait’ until the
organised to ensure grow,” he says. optimal time. The truth is
everything gets done,” he there is no optimal time!
For those of you looking
says. You just need to make a
to get into shape, here’s
start. Formulate a bit of
Even though Ben is an what Ben has to tell you:
a plan before you make
incredibly busy person,
“Go back to basics and your move and you’ll be
he always finds time to
just start something. surprised at what can
hit his own goals. As he
You’ll be surprised what a happen,” he says.
is soon competing in his
difference it makes when
first competition, training Living by the saying
you make it simple to
has to be a priority. ‘stick to the plan,’
start with and just start
Ben believes there is
“There are some things moving. From there you’ll
power in life planning
in life that I refer to as start to find more time to
and recommends
‘non-negotiable’ and analyse your nutrition,
everyone to get a life
training is one of those. experiment with new
plan together.
It takes precedence in training techniques etc.
everyday life because There’s no better time “I’m currently
it makes me happy and than now!” he says. working on
keeps me sane. It takes having a life plan;
He believes the key to
lots of planning so I can a vision of what
succeeding in health and
fit in time with my family, it is that I want
fitness is seeing it as a
meetings and all that life in the short, mid
journey.
throws at me, but every and long term and
day I know there is a “Like anything in life, you then creating a
block of time that is mine have to keep working at plan to achieve it.
for training. I just have to it. It’s the grind, day in As the old saying
make it happen!” he says. – day out. Now that I’ve goes ‘fail to plan,
accepted and embraced plan to fail!’” he
While some may think his
that, I’m loving what I says.
schedule and priorities
do,” he says.
are obsessive, it just feels When Ben lacks
right to him. As with fitness, Ben motivation he
believes they key to remembers why he’s
“I love the physical
business success is just doing what he’s doing.
and mental challenge
getting started.
that comes with it and “If you have a strong
that there’s always ‘WHY’ in the realms of
life you can use that
to get you through
WIN ONE OF 5 just about anything. I

also believe that you
sometimes have to leave
BEAST BOXES things up to the universe

and so the days where
motivation is low, try and
Ben and the team at Beastbox would like to give you, our fantastic relax and let the universe brand at the moment. I
Men’s Muscle and Health readers, an exclusive opportunity to win one do what it needs to do want to focus on what it
of 5 BEASTBOXES! Plus everyone who enters will receive a discount is that I’m able to offer
(easier said than done!),”
voucher
cher that you can put towards your first BEASTBOX. the world and make sure
he says.
that it’s world-class. I feel
Ben has found the blessed that I’m able to do
passion he craved what I’m doing,” he says.
through his business and
will continue focusing “I believe if you follow
and working on it. He your passion (and it
encourages everyone to may seem tough and
go where their passion challenging at times) life
takes them. will turn out for the best.
So get out there and start
“It’s all about BEASTBOX making a difference!” MMH
and my personal fitness
To enter all you need to do is head to

www.beastbox.com.au/MMH and register your details.
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HEALTH
WorldMags.net
The Art of Shaving
By Anthony McDonough from LQD Skin Care
E
ven from a young age, I It’s really important to understand Therefore, my number one piece
have memories of watching that there is a process to getting of shaving advice would be to
my Dad shave. He used an a great shave, and it starts before make sure you buy a shaving
electric razor, and so as a you even pick up your razor! cream or oil that is irritant-free,
teenage boy I also started lathers rather than foams, and
The way you look after your skin
out using one too. However, like contains anti-irritants such as
and the products you use every
for a lot of guys, this really irritated aloe vera, bisabolol, allantoin and
day will help determine just how
my skin, and I found I would chamomile.
great your shave will be. I have a
develop a red rash. As I grew
lot of experience working one on ONCE YOU HAVE YOUR
older, I discovered the other way
one with men who want to improve PRODUCTS READY, FOLLOW MY
to shave was called a “wet shave”
their shaving experience, and have
– involving shaving cream and a
managed to get guys who couldn’t
disposable razor. Unfortunately,
3 STEPS
shave more than once a week now
this also caused a red rash, so I
shaving every day!
used to avoid shaving as much as
possible. Most men think they get a shaving TO THE PERFECT SHAVE
rash from their razor, but it is
Turns out I’m not alone. About
usually related to the gel or foam
40 per cent of men also find that 1. Before shaving, jump in the
they use. The most popular
shaving irritates their skin, leaving shower to warm-up and
shaving gels and foams are
them with an uncomfortable and hydrate your hair and skin
designed to irritate the hair follicles
unsightly red rash. So when it follicles. While you’re in there,
to lift them up from the skin,
comes to grooming, one of the be sure to use a good quality
thereby producing a closer shave.
most important questions is: how face scrub, or at the very least
Once you scrape your sharp blade
can you shave every day without wash your face with a wet face
across the skin, these products get
experiencing a rash attack? towel. Only ever use warm
into the top layer of the skin and
cause irritation and inflammation. water on your face, never hot,
and then use a cream-based
shaving product that lathers.
2. Using a sharp blade, shave
with the grain of the hair in
short strokes, continually
cleaning the blade as you go.
Start with the face, followed
by the neck and lastly the chin.
NEVER go against the grain of
the hair, as this will quite often
result in ingrown hairs.
3. After shaving, clean the skin
completely, dry it off and apply
a calming skincare product.
Most after-shave products

contain menthol, which feels
like it is cooling the skin,
but actually causes further
inflammation and irritation.
I would not advise using
any products on your face
containing menthol. MMH

WorldMags.net REVIEW
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Campbelltown Merrylands Richmond
WorldMags.net Rockdale Castle Hill
Macarthur Square 1006a Stockland Mall Unit 1/27 Windsor St 416 Princes Highway Shop 215 Castle Towers
WORKOUT
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M I D D L E
MA E M EN Fi tness Model
: Zac D ee S m ith | Images
by: Dallas O
lsen
There’s no doubt that a solid

set of abs looks great, but have
you considered the long list of
other benefits? Aesthetics aside,,
working out your mid-section on
muscles can help improve ath hletic
athletic
performance, reduce lowerower
back pain, develop bet terr
better
posture and tighten n yoourr
your
esss;
core. But we digress;
o oone
the truth is that no
hat ’s
wants a tummy that’s
wobblier than a bo owl
bowl
Craank
of unset jelly. Crank
out this worko out too
create unmovvabble e
abs.

WORKOUT
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SET-UP: Get into a plank position,

keeping a 90-degree angle at the
armpit/shoulder. Your legs should
be straight out behind you with feet
together. Slightly exhale and round
your back out to give your abs a full
contraction and hold.
ACTION: Starting with your right arm,
lift yourself into a push-up position
one arm at a time. Your weight now
being supported by your hands, lower
yourself down again using one arm at
a time to the original plank position.
Repeat, using the left arm to begin.
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WORKOUT
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SET-UP: Lie face-up on the floor

AB CRUNCH
ACTION: As you exhale, slowly use front of you, reaching your hands
with your knees bent and your feet your abdominals to curl yourself out beyond the knees if possible.
flat on the floor for stability. Place up, closing the distance between Lower yourself back to the ground
both hands out in front of you, at your pelvis and ribcage. As you do by placing one vertebra at a time
the bottom of your thighs. so, keep your arms straight out in on the floor.
V UP
SET-UP: Lie with your back on the floor and

extend your arms overhead. Keep your knees
and feet together.
ACTION: Keeping your bottom on the floor,
simultaneously bring your hands and toes
together in the air. Legs, arms and back should
remain as straight as possible throughout the
movement. Slowly lower to starting position
and repeat immediately.

WORKOUT
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OBLIQUE CRUNCH
SET-UP: Lie down on the floor on your right side,
extending your right arm out in front of and your left
hand just behind the left ear. Your knees can be out in
front of you for extra stability. SCAN HERE
ACTION: Using your obliques, crunch your torso in FOR AN EXCLUSIVE
the middle. Your left hand should remain behind the INSTRUCTIONAL VIDEO
left ear while the elbow travels towards your hip. WITH ZAC DEE SMITH
Complete all reps on one side before switching to the
other side.
WorldMags.net
Men’s Muscle & Health | SEPT/OCT 2014
01 89
NUTRITION
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YOUR ABS DIET Fibre may reduce
Shave off a few kilos with this can’t-fail meal plan appetite, keep blood
sugar stable and lower your
risk of diabetes and heart
disease. As well, it reduces
Several recent studies have identified the amount of food-
foods that help reduce abdominal fat: borne fat that your
whole grains, dried fruits, nuts, melon, body absorbs.
blueberries, monounsaturated fats
and dairy. Here’s a quick and easy plan
designed around these foods.
–Neva Cochran, MS, RD, LD
BERRY NUTTY WAFFLES

Total prep time: 5 minutes
INGREDIENTS: INSTRUCTIONS:
• 2 whole grain frozen waffles Toast waffles according
• 3⁄4 cup blueberries to package directions. Top
• 3⁄4 cup non-fat plain yoghurt with blueberries, yoghurt One of the most
• 2 tbsp almonds and almonds. antioxidant-rich foods,
blueberries can help
Calorie count: 450; Protein: 19 grams; Carbs: 60 grams prevent urinary tract
Fat: 17 grams; Sat fat: 2 grams; Fibre: 9 grams infections by keeping
bacteria from sticking
to the wall of the
urinary tract.
Rich in omega-3s,
salmon, which is said to
improve cholesterol ratios
while reducing inflammation
BREAKFAST
in the arteries, is a clean
protein source and keeps your
muscles growing SMOKED SALMON
in response to your AND EGGS
weight training. Total prep time: 10 minutes
INGREDIENTS:
• 2 eggs
• 60g smoked salmon, cut into
25mm pieces
• 1 whole wheat bagel
• 2 tbsp low-fat cream cheese
• 1 tbsp raisins
INSTRUCTIONS:
Scramble eggs in a non-stick pan
until nearly done. Add salmon and
stir until heated through. Toast ba-
Another rich gel and spread with cream cheese;
source of antioxi- sprinkle raisins on top.
Peter Chou
dants, raisins boast Calorie count: 460; Protein: 32

catechins and inulin, grams,Carbs: 41 grams; Fat: 18
which promote grams,Sat fat: 7 grams; Fibre: 6
colon health. grams

NUTRITION
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Containing more
CHILLY CHOCOLATE SHAKE vitamin C than any
Total prep time: 5 minutes other fruit, kiwifruit
INGREDIENTS: enhances wound healing,
• 1 scoop chocolate whey protein boosts the immune system
powder and furnishes antho-
• 1 cup 1% low-fat milk cyanins, which protect
• 1 banana against heart disease
• Ice, as needed to create desired
and cancer.
consistency
KIWI BERRY SHAKE
INSTRUCTIONS: Total prep time: 5 minutes
Whip all ingredients together in a INGREDIENTS:
blender until smooth. Milk is an • 1⁄2 cup each sliced kiwifruit and
excellent source of strawberries
Calorie count: 300; Protein: 34 grams calcium, which studies • 1 cup 1% low-fat milk
Carbs: 38 grams; Fat: 3 grams
Sat fat: 2 grams; Fibre: 2 grams
have shown can help • 1 scoop protein powder
reduce levels of fat- • Ice, as needed to create desired
producing enzymes and consistency
increase the activity
of enzymes that break INSTRUCTIONS:
down fat. Whip all ingredients together in a
blender until smooth.
SNACKS
Calorie count: 270; Protein: 34 grams
EASY FRUIT CUP Carbs: 28 grams; Fat: 3 grams
& INGREDIENTS:
SHAKES
• 2⁄3 cup each watermelon chunks,
grapes and sliced peaches
• 1⁄2 cup low-fat cottage cheese
• 1 tbsp almonds
INSTRUCTIONS:
Combine fruit and top with cottage
cheese and almonds.

Sat fat: 1 gram; Fibre: 4 grams
A significant source
of lycopene (a powerful
antioxidant that can ward
off cancer), watermelon also
boasts beta-carotene and
citrulline (an amino acid
that improves blood flow
through the arteries).
GUACAMOLE DIP AND CHIPS
• 2 whole wheat tortillas Preheat oven to 200°C. Cut tortillas in quar-
The insoluble fibre • 1⁄2 ripe (soft) avocado ters and place in a single layer on a non-stick
found in whole wheat • 1 tbsp each finely chopped biscuit sheet; bake for 5 to 7 minutes or until
helps propel food onion and tomato crisp and slightly brown. Peel avocado and
through the gut, reducing • 1 tsp lime juice mash in bowl; combine with onion, tomato,
constipation and lower- • Dash hot pepper sauce lime juice and hot pepper sauce.
ing your risk of colon
problems like cancer Calorie count: 315; Protein: 8 grams; Carbs: 50 grams; Fat: 16 grams,
and diverticulosis. Sat fat: 2 grams; Fibre: 8 grams
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NUTRITION
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LUNCH
Besides heart-
healthy monounsat-
urated fat, avocado
contains beta-sitosterol,
a phytonutrient that can
help lower cholesterol and
reduce your risk of
prostate cancer.
CHICKEN SPINACH SALAD

INGREDIENTS:
• 110g raw skinless, boneless
chicken breast
• 2 cups fresh spinach
• 1⁄4 avocado, sliced
• 2 tbsp low-fat vinaigrette dressing
• 1 whole wheat roll
INSTRUCTIONS:
The clean protein
Cook chicken breast in a microwave
found in chicken breast
on high for 3 or 4 minutes or until is said to have a thermogenic
done. While chicken is cooking, effect. Protein has been shown
toss together spinach, avocado and to create feelings of fullness for
dressing. Cut cooked chicken into long periods of time, especially
strips and add to salad. Serve with on a weight loss plan, when
a whole wheat roll. eaten along with complex
carbohydrates.

NUTRITION
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TUNA SALAD SANDWICH
Whole grains, like INGREDIENTS:

those found in whole • 85g canned water-packed tuna,
wheat bread, have been drained
shown to reduce the risk of • 1 tbsp low-fat mayo
metabolic syndrome. Some • 1 tbsp raisins
features of the syndrome • 2 slices whole wheat bread
include insulin resistance • 1⁄2 cup each zucchini slices,
and an increase in carrot sticks and capsicum strips
visceral fat. • 2 tbsp low-fat vinaigrette dressing
INSTRUCTIONS:
Combine tuna, mayo and raisins and
Along with layer on bread. Slice vegetables and
vitamin C and use dressing as a dip.
beta-carotene, capsicum
contains flavonoids Calorie count: 460; Protein: 31 grams
and capsaicinoids, Carbs: 54 grams; Fat: 15 grams
which reduce Sat fat: 2 grams; Fibre: 8 grams
inflammation.
Spinach
delivers fibre and
vitamin K, a nutrient
that’s essential for
proper blood
clotting.
TURKEY CHEESEBURGER
• 85g raw lean ground • 1 cup raw spinach Make a patty from the ground turkey and cook
turkey breast • 1⁄4 cup each sliced mushrooms in a non-stick pan over medium heat until
• 1 whole wheat and chopped onions done. Spread the bun with mustard; add tur-
hamburger bun • 1 hard-boiled egg, sliced key patty and layer with cheese, lettuce and
• 2 tsp mustard • 1 tsp extra-virgin olive oil tomato. Toss together spinach, mushrooms,
• 1 slice low-fat cheese • 2 tbsp wine vinegar onions, egg, oil and vinegar.
• Lettuce and tomato
Calorie count: 485; Protein: 34 grams; Carbs: 37 grams; Fat: 23 grams; Sat fat: 7 grams; Fibre: 6 grams
Mushrooms provide
vitamin D, the sun-
shine vitamin. In addition
to keeping bones healthy,
research at the University
of Montana suggests that
vitamin D may play a
role in fat loss.
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NUTRITION
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DINNER
PRAWN KABOBS
• 30g dry whole wheat spaghettini Preheat gas grill or prepare charcoal fire
• 1 tbsp Parmesan cheese on grill. Cook spaghettini in boiling water
• 5 raw mushroom caps according to package directions. Drain and
• 1⁄2 zucchini, cut into 5 chunks toss with Parmesan cheese. Alternate mush-
• 5 pineapple chunks, brushed room caps, zucchini and pineapple chunks
with 2 tsp extra-virgin olive oil on metal skewers and thread prawns on
• 15 large raw prawns two other skewers; brush with olive oil. Grill
• 1 tomato, sliced prawns and skewers for 2 or 3 minutes on
• 30g fresh bocconcini cheese, each side until veggies are hot and prawns
sliced
are pink and opaque. Don’t overcook. Top
• 2 tsp balsamic vinegar
sliced tomato with bocconcini cheese,
• 1⁄4 tsp oregano
drizzle with vinegar and sprinkle on oregano.
Calorie count: 515; Protein: 40 grams; Carbs: 47 grams; Fat: 20 grams

115g of
prawns contains more
than 100 per cent of your daily
recommended value for trypto-
phan, which not only aids sleep
but also helps reduce cravings for
carbohydrates, creating a fat-loss
plan that’s much easier to live
through. As well, it plays
A type of fresh a role in the release of
mozzarella made with growth hormones.
buffalo and cow’s milk,
bocconcini is naturally
low in fat and supplies
healthy doses of protein,
calcium, vitamin B12
and phosphorus.

NUTRITION
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STEAK AND FRIES
INGREDIENTS:
• 1 medium sweet potato, cut
into strips
• 2 tsp extra-virgin olive oil
• White pepper and garlic powder
• 110g raw lean sirloin steak
Sweet potatoes • 1 cup fresh or frozen green beans
are a great source of • 1 tsp slivered almonds
vitamin B6, which helps • 1/2 cup each shredded green
A 85g convert homocysteine— cabbage and carrots
portion of lean beef packs an arterial inflammatory • 1 tbsp raisins
100 per cent of your daily agent—into non- • 3 tbsp non-fat yoghurt
recommended value of vitamin harmful molecules.
• 1 tbsp lemon juice
B12, more than 40 per cent of
protein, selenium and zinc, INSTRUCTIONS:
30 per cent of phosphorus, Preheat gas grill or prepare charcoal
vitamin B6 and iron and
fire on grill; preheat oven to 210°C.
20 per cent of riboflavin
and niacin. Wash and peel sweet potato and cut
into strips. Place strips in a single layer
on a non-stick biscuit sheet, brush with
olive oil and sprinkle with pepper and
garlic powder. Bake for 20 minutes or
until crisp. Cook steak on grill for 10 to
15 minutes or until done. While steak is
cooking, cook green beans in microwave
or on range for 3 to 5 minutes or until
CITRUS CHICKEN done. Drain and top with almonds. Toss
together cabbage, carrots, raisins,
INGREDIENTS: INSTRUCTIONS: yoghurt and lemon juice to make slaw.
• 1⁄2 cup orange juice Combine orange juice, soy sauce
• 2 tbsp low-salt soy sauce and chicken breast in a zip-lock bag Calorie count: 500; Protein: 34 grams
• 110g raw skinless, boneless and refrigerate for several hours or
chicken breast overnight. Preheat gas grill or prepare
• 1⁄4 cup dry, quick-cooking brown charcoal fire on grill. Remove chicken
rice (makes 1 cup cooked)
from marinade and cook on grill for
• 1 tbsp dried apricots, diced
15 minutes or until done, turning
• 1 tsp chopped walnuts
after 7 minutes. Cook rice according
• 1⁄3 cup each sliced
pumpkin, water-packed canned to package directions. Drain and
artichoke hearts and grape toss with apricots and walnuts.
tomatoes Toss pumpkin, artichoke hearts and
• 1 tsp extra-virgin olive oil tomatoes with oil and vinegar.
• 1 tbsp balsamic vinegar
Not only are
Calorie count: 500; Protein: 37 grams; Carbs: 67 grams; Fat: 9 grams
Sat fat: 1 gram; Fibre: 8 grams
artichoke hearts brim-
ming with vitamin C, folic
acid, magnesium and potas-
sium but they also contain
silymarin, a flavonoid
Because it is rich that promotes a healthy
in fibre, brown rice helps heart and liver.
control blood sugar, which
means no energy spikes
followed by sags, and makes
you feel fuller longer, which
reduces the amount
of fat your body absorbs
following a meal.
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CAREER PROFILE
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BENI OF
ALL TRADES
H
e snaps shut
his laptop
after
responding
to client
questions about
nutrition plans
before dashing
out the door to
present at a couple
of health seminars
at local gyms;
then it’s to the
kitchen to help
the chef plan the
next lot of meals
and the logistics
of the delivery.
Somewhere in
between growing
and running
a health food
business, 24-year-
old 5.4 Director
Beni Doolan
manages to find
time to keep fit and
eat right.

CAREER PROFI E
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“It’s a balancing act,” Beni their house on a Sunday. I In 2012 5.4 started out with
says. charged them accordingly 20 male clients. Today that
and slowly the word began number has skyrocketed
“I’m also very lucky
to spread.” to almost 1,000 male and
to have such positive
female clients around
influences in my life It was at this point the idea
Brisbane, with plans
that keep me going. for 5.4 was born.
to expand to Northern
Surrounding myself
“I identified a gap in the Queensland.
with successful people
market where we can
has definitely kept me “These days we have our
provide meals to hard-
motivated.” own commercial kitchen,
working professionals or
staff and warehouse, so
While Beni was working athletes who are looking to
we’ve grown significantly
with professional athletes, find the balance between
from when the company
many of them lamented their busy lifestyle, training
first started,” he says.
how difficult it was to and healthy meals,” he
maintain a balanced says. What sets 5.4 apart from
diet. They would put in other providers is that the
Beni loved seeing his
the training without a meals that Beni creates are
clients achieve even
problem, but wouldn’t tailored to meet individual
greater success, but
follow the meal plan. needs. Whether you are
eventually the time
looking to lose weight,
“I would go to check on commitment of cooking
gain muscle mass or just
clients at their houses and meals for so many people
stay healthy – 5.4 has a
find fast food in the bin, every week caught up with
meal plan to help you meet
no chicken in the fridge – him.
your goals.
they would just waste their
“Eventually I couldn’t
money,” Beni says. “Clients don’t choose their
keep up, as I was working
meals with 5.4. Instead,
“So I offered to cook the full-time, and that’s when I
they fill out a questionnaire
meals that I had written in enlisted the assistance of a
about their lifestyle on our
their plans, every single catering company to cook
website, which is what
week, to the correct the meals I had planned for
we then use to create a
weights, and even said I my clients.”
selection of tasty meals
would drive the meals to
that suits each individual,”
Beni explains.
“We are the only company
that offers a muscle-gain
program, a weight-loss
option, and a low-carb
meal plan with less than
10 grams of carbs and five
grams of sugar.
“With 5.4, clients don’t just
get convenience: they get a
valuable tool for success.”
Meanwhile, if he’s not
working within the
business, Beni is sharing
his knowledge about
nutrition with others.
He presents seminars at
local gyms, including Hiit
Station, and also worked
with participants from the
Ashy Bines Bikini Body
Challenge, to name a few.
“I really enjoy the role I
play as a food educator.
I think that with the busy
lifestyles that we live
today, it is important to
remember to not just train,
but to eat well,” he says.>>
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CAREER PROFI E
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“Lots of people don’t know energy levels
that dieting for too long does up. Once I
not actually challenge their finish, I grab
metabolism, which is why we a whey protein
should all switch it up. Fad diets isolate shake to
are also not sustainable and just help me refuel.”
not a healthy option – you are
The best day of
usually starving your body. A lot
ni,
the week for Beni,
of the basis behind 5.4 is just to
however, would have
educate everyone that there are
unday’.
to be ‘Sunday Funday’.
easy, healthy options.”
“Sunday is my cheat day
Working on 5.4 has meant that
lf after a
and I treat myself
Beni’s social life has sometimes
e the day off
long week. I take
had to take a back seat.
from the gym, and it might
“Sometimes it does feel like just involve a buffet breakfast, or even
work, work, work. I’m the best man some takeaway,” he shares. MMH
at my friend’s wedding and I had
not seen him in a month until last Check out Beni’s typical
weekend. Thankfully my training schedule:
friends are supportive
and understanding,” he
says. MONDAY “International Stretching
Chest” Day & Cable pec flye
“Don’t get me wrong, I
Triceps Incline dumbbell press
don’t plan on alienating
Triceps dips super set with triceps pushdown
myself, but for now my
Decline bench press
social life does not really
Triceps extensions (using dumbbell) 8-12 reps/superset with
bother me, as my key weighted close grip push-ups
focus is 5.4.”
TUESDAY Back and Bis Stretching
Always thinking about Deadlifts (pyramid up weights progressively until failure)
staying ahead of the Bent-over single arm rows
game, Beni has his eyes Laying face-down on incline bench, z-bar curls
set on expanding the 5.4 Weighted chin-ups (8-10 reps) with 20kg plate attached (5 sets)/
footprint into Sydney superset with slow cable lat pull down
and Melbourne later this Seated dumbbell hammer curls
year.
WEDNESDAY Legs Stretching
“Once we hit our target Leg extensions (machine) superset w/single leg hamstring raises
number of clients in (machine)
Barbell Squats “10 sets of 10” on an optimal weight (e.g. 80kg)
Queensland, I think
Calf raises (machine) 20 rep max weight superset w/walking
venturing out to other
lunges (60kg)
states would be the next
Combination of abdominal exercises (floor roll outs/ leg raises/
exciting move for 5.4,” weighted abdominal crunches)
he says.
THURSDAY Rest Day
So what is a typical week
like for Beni? He hits the FRIDAY Shoulders Stretching
gym five days a week, Long warm-up
with two rest days for Seated dumbbell press (pyramid up weights progressively until
failure)
muscle recovery.
Rear delt flye (cable or machine) - Light weights, rep out till
“I belong to a 24- fatigued
hour gym, which is Upright row (max weight 10 reps x 4 sets)
so important for me Arnold press superset w/ standing military press
because my busy SATURDAY Concentration on (Light to medium weights for specificity)
schedule means I can’t weaker areas that Hamstrings (stiff leg deadlifts)
always get my workouts aren’t targeted Rotator cuff exercises
in at a regular time,” he throughout the Calf raises
explains. week. Abdominal exercises
Reverse curls and wrists strengthening exercises
“No matter when I
work out, I have a small
meal about two hours SUNDAY Sunday Funday
beforehand to keep my

BONUS RECIPE
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Nu tr
vitam almon i ition
S
MOROCCAN-SPICED reci in B12
pe p
s on
on t
e of
the
al B
onu
SALMON 100% rovide he plan best so s:
o s 60 et urc
WITH NECTARINE–PINE NUT COUSCOUS Vita f that co % of yo – in fac es of
min mes ur d t, wh
met B a i
BY NANCY S. HUGHES, PHOTO BY MAYA VISNYEI abo 12 is int from th ily requ le this
lises egra is de irem
fuel e ne l to l i c io ent,
SERVES 4. HANDS-ON TIME: 20 MINUTES. led t rgy, he how yo us fish.
TOTAL TIME: 25 MINUTES. hrou lping ur b
gho o
ut th to keep dy
Punch up your salmon dinner in just 25 minutes e da you
y.
with our aromatic blend of spices. We pair it with
a whole-wheat couscous with buttery pine nuts
and sweet nectarines to complete this delicious,
satisfying meal.
INGREDIENTS:
• 1 tsp paprika
• ¾ tsp ground cumin
• ½ tsp ground ginger
• ¼ tsp ground cardamom
• ½ tsp fresh ground black pepper
• ½ tsp sea salt, divided
• 4 110g boneless salmon fillets, skin on
• High-heat cooking oil (such as sunflower, saf-
flower, peanut, or grape seed oil), as needed
• ½ cup whole-wheat couscous
• 2 green onions, chopped
• ½ yellow capsicum, diced
• 30g pine nuts, toasted
• ½ cup diced nectarine
INSTRUCTIONS:
ONE: In a small bowl, combine paprika, cumin,
ginger, cardamom, black pepper and ¼ tsp
salt. Sprinkle evenly on all sides of salmon,
pressing mixture into flesh to adhere.
TWO: Heat a grill pan on medium-
high and lightly brush with cooking
oil. Add salmon, skin side up, and
cook for 2 minutes. Turn and cook,
skin side down, until salmon is opa-
que throughout, about 5 more minutes.
THREE: Meanwhile, in a small saucepan,
bring ¾ cup water to boil. Stir in couscous
and remove from heat. Cover and let stand
for 5 minutes. Fluff with fork and stir in onions,
capsicum, nuts, nectarine and remaining
¼ tsp salt. Divide salmon and couscous mix-
ture among serving plates. MMH
NUTRIENTS PER SERVING (1 SALMON FILLET
AND ¾ CUP COUSCOUS MIXTURE):
CALORIES: 274, TOTAL FAT: 10 g, SAT. FAT: 1 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 4 g,
OMEGA-3s: 1,970 mg, OMEGA-6s: 1,570 mg, CARBS: 19 g,
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UNIQUE APPROACH
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REDEFINING
NORMAL
By Greg Dolman
The more people I talk to about what is normal,

the wider the true meaning of normal becomes.
Each individual’s opinion of what normal is to
them really depends on the type of life that
they have lived and experienced.

UNIQUE APPROACH
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O
ne opinion I was
given during a
workshop I was
co-presenting
was: “The only
normal that I know of
is the normal wash on
a washing machine!”
I’ve never heard a truer
quote.
What I experience as
normal compared to
what you experience
may be very similar in
many ways, but there are
still many differences
in what normal really
means to each and every
one of us. A few of the
different ‘normals’ that
I have come across
recently give a perfect
My normal comes My spare time as a child to mine would look
example of how my
from growing up in through to adolescence something like this:
normal is different from
a household with my consisted of some growing up as an only
another individuals’
parents and a sibling in form of exercise such child in a house with
normal.
a modest house on the as skateboarding, parents who both either
Here’s just a sample waterfront on Sydney’s fishing, swimming, rock smoke or drink; who
of what ten different Parramatta River. My climbing, bike riding, hasn’t exercised at all
individuals’ idea of a parents didn’t smoke skiing, etc. Needless through out their life;
normal day’s activity and only my mother had to say, my life since grew up on a farm;
may consist of: the occasional alcoholic those days is still fairly has been plagued with
drink. My father was active mainly due to my illness; didn’t have a
1. Having a smoke when born at the end of the ‘normal’ younger days of skateboard or go fishing,
they first get out of depression and so his activity. swimming or bike riding
bed values were hard but and didn’t ski.
2. Eating a wholesome From these personal
fair. One of his favourite
breakfast before experiences we can Just because this
sayings was “Money
leaving the house clearly see that my individual’s normal isn’t
doesn’t grow on trees,
normal may be very like mine, doesn’t mean
3. Arguing with the you know!” So it was
different to another that it isn’t normal for
spouse over just quite ‘normal’ for me
individual’s normal, due them. But how does this
about anything when I was a teenager
to the fact that the other all relate to health and
4. Being a lounge lizard asking for money that I
person’s upbringing and fitness and your own
just about every day would hear his famous
life experiences may be personal journey? It
money quote. My father
5. Walking to work the exact opposite of certainly does. Continue
was the dollar earner
6. Eating fast food mine. reading as I explain how
whilst my mother was
regularly accepting or changing
the home-maker. To look at an individual’s
your normal can be the
7. A workout is a regular normal which is opposite
turning point for new
part of most days growth.
8. Getting a big hug
from the kids when As exercising individuals,
getting home we all have our own
version of normal. All
9. Starting work at 4am you have to do (if you’re
10. Being unable to get a fitness enthusiast) is
out of bed due to ask yourself, “Is the way
illness I exercise the same as
anyone else?’’
From the examples
above, it can clearly be Just have a look
seen that we can, and do, around at your peers
have many opinions of and observe how they
what normal means to us exercise.
– and justifiably so. CONTINUED ON
NEXT PAGEÂ
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UNIQUE APPROACH
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“There willl alw
ways be other indiviiduals who willl
either train harder, longer, shorterr, faste
er, sllower,
heavier, lighter, with greater inten
nsity.”
It doesn’t matter what type of While on the subject of trainers and The answers to the above
exercise we do, there will always coaches, what is ‘normal’ for the questions will appear quite quickly
be other individuals who will fitness professional? I am sure that through following your gut instinct.
either train harder, longer, shorter, my normal training parameters We don’t need to analyse what
faster, slower, heavier, lighter, are very different from another our normal is if we don’t know,
with greater intensity, with less trainer’s. This opens up a whole because we will find out through
intensity or with an exercise we new can of worms for an individual our actions.
loathe. looking for a trainer/coach to
Our self-belief also has a lot to
speed up achieving results. Even
One of my roles as a trainer do with how fast we may be able
though this individual may not be
and coach is to make sure that to, or not be able to, achieve our
aware that they are looking for a
my clients are aware of their goals. A lack of self-belief will
new normal, this is certainly the
weaknesses, whether it is certainly sabotage anything we
underlying component.
emotional or physical, and know wish to achieve. A lack of self-
what they have to do in order to Questions which may arise when belief will have a domino affect on
get the desired result. Training at we are looking for a new trainer/ our self-confidence, self-esteem
the appropriate intensity to best coach could be: and self-worth.
achieve a desired result as soon
• What if I go to a referred trainer/ So it may be very normal for us to
as possible is also an important
coach but their work ethic is have a lack of the above “selfs”,
factor.
nothing like mine? just as is may be normal to be very
It is very obvious, as I have • Do I give this new trainer/ comfortable with all the “selfs”
outlined, that there is a very big coach a go, or do I look for functioning strongly.
difference between one client’s another trainer/coach who will I know some people who seem
normal and another’s. Things like somewhat reflect a program to have a great physique and
medication, injuries, strength, which I would feel most positive attitude that others often
flexibility, goals, stress, height comfortable? envy. However, these individuals
and weight are just a few of the
• Am I good enough to achieve are not always what they seem.
many factors that can decide what
my goals? Underneath the strong façade
normal really is for the individual
These questions are all about could be a person who is weak and
client. This is why it is extremely
keeping the existing or setting a unhappy with what they see in the
important to both clients and
new normal for us. mirror. This is their normal, and it’s
coaches to avoid comparing one
the reason why you should never
person’s ‘normal’ with another.
compare your journey to another’s.
MMH

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GOALS
ARE MADE TO BE
EXHALE
SMASH ED
Mode
Mo de
d ell:: S Brow | Photo
o ny Brown
Son
So ho Dalllas
y : Da
oto by D la
l Olse
se
s en
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MONEY
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¥OUR GR€AT€$T
A$$€T
By: Michael Henry
F
orget the car, We will look at how he goes. He has given return and the external
house or cash in you need to actively be others 95 per cent of his gain. I, on the other
the bank. Your engaged in building your wealth! When asked if hand, am suggesting
greatest asset is focus on more than just he should make better that whatever wealth you
you! You might money and financial gain, arrangements for giving accumulate will not bring
lose it all, you might as well as establishing a wealth to his children he you happiness unless
make errors and have plan for self-growth. replied… you have truly done the
regrets, but in this work you need to do
If you take one thing from “No one I know is
lesson we look at how on yourself. I hear you
this lesson, let it be that great because of what
to maintain the most say, “Come on, just give
no one can give you what they were given!”
important asset you us the money-making
you truly need to have
will ever own. In this The simple truth is this secrets that we want!”
real wealth - that being a
article we explore the – wealth is about so Trust me, I am. I am
sense of self and peace
notion that the missing much more than money. suggesting to you that
and an understanding of
link to your wealth and Becoming great is a no amount of wealth is
why wealth will allow you
happiness plan could in goal, becoming wealthy worth more than getting
to be a giver and not a
fact be you, as well the is a by-product of being it right with yourself.
taker! Radical I know!
reasons you should see great! Yes, we are
Our society will not equip
financial wealth as only Bill Gates is a shifting our paradigm a
you with the qualities
one piece of the puzzle phenomenon. Why? little here. Most wealth
you need to truly value
of things to attain in the Because he makes a columnists focus on the
and enjoy any wealth
next 5-10 years. real difference wherever numbers, the potential
you make (nor can I fulfil
this lifelong goal in one
article). What I can do,
however, is point out the
following:
1. Wealth needs to
be earned and not
inherited
2. Wealth will not
guarantee happiness
3. Wealth can become
the cause of broken
relationships,
loneliness and stress
True wealth allows you

to make a difference!
It gives you the power
to bring about a better
world for yourself, your
family and the wider
community. If you sit
on your wealth and do

nothing meaningful with
it, what was the point of
gaining it? Was it ego,
was it just a game, or
was it a mistake? Many
wealthy people I have
met are selfish and not
good givers. My guess

MONEY
WorldMags.net
is that they generated
wealth out of fear and
although they were
successful in wealth
creation, they remain
bound up by fear and are
largely unsatisfied.
I would like to suggest
that while the ultimate
aim for you has not
changed, it has just
become a whole lot more

complicated. I have been
telling you the formulae
to put in place to produce
future wealth, yet now I
am telling you that this
alone will not produce
future happiness.
So how about we try to
TO TRULY ENJOY YOUR
align these two thoughts WEALTH, BE PREPARED
TO USE IT TO MAKE A
through a quick recap
of the lessons we’ve
covered in the Men’s
Muscle and Health REAL DIFFERENCE!
Wealth series so far:
STEP ONE: Create your I strongly believe that ‘betterment’. Funny old- might be a trek, volunteer
wealth strategy based the world does not need fashioned word, but apt work, building a house,
on your best research. It more wealthy people, but in this case. You want to snow kiting in Norway,
might be a result of some more great people. It is get stronger, look better, climbing to Base Camp 2
skills you possess (see through your approach feel healthier and make in Everest, seeing killer
Lesson 1 in Issue #1 of to all of life’s challenges a difference to what whales roam the ocean…
MMH). and pursuits, including you have right now. my list goes on but you
wealth, that you become So let’s try to connect my friend are in prime
STEP TWO: Make every
a truly great person. these areas and create position to achieve your
hour and dollar count
an all-round strategy for own greatness now.
towards your wealth Answer this honestly…
achieving your maximum
plan. Place a true value when you die, which So with this hopefully
potential, including when
on your time and multiply statement would you like inspiring realisation upon
it comes to wealth.
it with a strategy (see on your tombstone? you, here is my guide to
Lesson 2 in Issue #2 of First, let’s look at who seizing the day to create
“Here lies a wealthy man
MMH). you are right now, and true wealth and achieve a
who made a fortune!”
yes I do have a crystal life that is truly great:
STEP THREE: Create
Or ball! You are 20-35 years
balance in how you • Make a life plan.
old. You are more aware
approach your wealth “Here lies a great man Include wealth,
than your mates. Secretly
strategy. Keep doing who made a difference!” personal growth
you aspire to more than
what you love in life and and adventure
This is a very serious you are just now, and you
be true to yourself in the • Seek to understand
question. You need to want the answers that
process (see Lesson 3 in yourself and why you
make a decision on it will help you get there.
Issue #3 of MMH). are the way you are
early in your approach to If you’ve identified
STEP FOUR: Avoid wealth. My answer would • Keep physically fit
with these statements
financial traps. Being be to rearrange both and active. Always be
then this is all great
aware of the risks statements to read… in pursuit of a sport
stuff; it means that
involved in investing and • Align your life with
“Here lies a great man your greatest asset is
not listening to your gut people who both care
whose life and fortune completely within your
(see Lesson 4 in Issue #4 and inspire you
made a difference!” Now control right now. You
of MMH).
that is a goal. have the opportunity to • Give more than
STEP FIVE AND create the life you want you take
TODAY’S LESSON: To I want you to think about and achieve truly great
truly enjoy your wealth, why you bought this things. If I was 20 again, Best,
be prepared to use it to magazine? My guess is I would do something Michael Henry
make a real difference! that is has to do with amazing every year; it
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AUSSIE PROFILE
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I
NICK’S STORY:
was fortunate to be raised into a very sport-
oriented family. Dad was an amazing footballer and
mum was a cracking basketballer. Both could’ve
gone professional in their own field but opted to
FOR THE
focus on building a strong life for their two boys. I
played every sport imaginable – roller hockey, hockey,
volleyball, rugby, soccer, swimming and cricket but I
seemed to drift towards footy more as I headed into my
early teenage years.
LOVE
I played football at state level and wanted to go on to
play at the highest level (AFL). As I was progressing
towards that goal I was finding one thing really kept
holding me back and that was recovery (I had no idea
about post-exercise rehab or pre-hab at this time). I
had a lightly built frame and could take a heavy hit if
needed. However, during the days after games I would
feel extremely rundown. I believed that in order to take
OF
my sporting aspirations to the next level I needed to add
an additional 2-3kg of muscle without losing too much
pace or agility.
I started watching Pumping Iron and, whilst it may
FITNESS
sound rather clichéd, I found myself mesmerised
by what those guys looked like. The golden era of
bodybuilding is the reason I began investing countless
hours in the gym to eventually, hopefully, step on
stage one day. This is how my love for the iron first
PHOTOS BY: TAZ KALUARACHCHI began – that, and reading Arnold’s Encyclopaedia of
Bodybuilding!
So life was good before training,
STATS but training made me open my
eyes to what the human body
NAME: Nick Bracken is truly capable of achieving.
CITY: Adelaide, SA It assisted in making me
OCCUPATION: Strength coach realise that I can push
myself beyond the barriers
AGE: 27 I had placed on myself
prior to lifting weights. Now
I feel amazing! I live and
breathe the fitness world and
absolutely love most things
I’ve always been a goal- about it. It’s a big part of my
oriented person from a life.
young age so it would be
My advice to all the guys out there
difficult for me to say that wanting to get into shape is make sure
I had a huge amount of you have a goal and a bulletproof plan
struggles before I started of attack to assist you in reaching your
to train because, if I was desired goal. Everything takes time
– be patient and maintain focus.
being honest, I didn’t. I had Remember that results will come
my ups and downs, just if you stick to it and have a clear
like everybody else has in vision of what you want.
their life (some worse than There seems to be quite a
others), but I always knew common misconception out there
that I wanted to achieve that to achieve a “great-looking
physique” you must suffer.
something. Whenever I However, this couldn’t be further
had something go against from the truth. Your diet doesn’t
me, for whatever reason, have to be based around your typical
I made sure I continued chicken, brown rice & broccoli for six
meals a day. It can be achieved
this train of thought.

AUSSIE PROFILE
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by understanding calories in v
“Make sure you have a calories out and macronutrients /
goal and a bulletproof plan micronutrients, body composition
and metabolic functionality.
of attack to assist you in For those of you interested in
reaching your desired goal.” competing, my recommendation
is this: before you even step on a
stage, ask yourself the real reason
you want to compete. If the real
reason doesn’t involve doing it for
yourself, then you’ve already lost
the battle.
Also, don’t live your life by a
number. Placings are just a matter
of opinion; they don’t carve out
how successful you are or can
be in the fitness industry. Be
persistent in your ventures; but
just make sure you are taking
advice from the right people!
I enjoy competing as it allows
me to network with like-
minded people. I’ve met some
amazing people in my short time
competing. Competing is fun, but it
doesn’t define who I am. The inner
drive to continually improve myself
both physically and mentally
is what really motivates me
throughout my training; I simply
love it.
The highlight of my fitness career
so far would have to be signing
with Optimum Nutrition in 2012.
Having the world leader in the
supplementation industry for
years come to me and say “Hey,
we believe you would be a great
ambassador and we think you
would represent our brand the
way we believe it needs to be
represented” is truly humbling. I
feel extremely honoured to have
the backing of such an outstanding
brand.
On top of this, my wife and I are
currently working on our business
BRACKENSTRONG – a strength
and conditioning and online
coaching company that assists
athletes in achieving their goals.
I started this journey as a skinny
50kg kid who was told I would
always look the way I did because I
didn’t have the genetic capacity to
achieve otherwise.
This was the only fuel I needed.
Website coming soon:
www.brackenstrong.com
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AUSSIE PROFILE
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NICK’S
WORKOUT WEEK
MONDAY: Push
TUESDAY: Legs
WEDNESDAY: Pull
THURSDAY: Rest
FRIDAY: Push
SATURDAY: Legs
SUNDAY: Pull
DIET
“I don’t really place any restrictions on what food I
have during my comp prep, but this would give you
a general idea what I’d eat most days of the week. I
generally rotate my protein sources between chicken
and turkey and my carbohydrates between sweet
potato, white potato and rice.”
MEAL 1: 75g oats with 190g Greek yoghurt and/or 10

egg whites scrambled with 190g of veggies such as
capsicum, tomatoes & onions and cheese
MEAL 2: Optimum Nutrition caramel toffee protein

shake with 2 rice cakes and peanut butter
MEAL 3: 110g chicken breast with 250g sweet potato

and veggies
MEAL 4: 110g chicken breast with 250g sweet potato

and veggies
MEAL 7: Quest bar
MEAL 6: Chicken wrap and a huge salad

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WORKOUT
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WORKOUT
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WITH JEFF LEECH Photography By: Dallas Olsen
As a Men’s Muscle and Health reader, you should be well aware by now that any
comprehensive fitness regime needs to include resistance training. Resistance training, also
referred to as strength or weight training, has many documented benefits including (but not
limited to) increased muscle strength and extreme good looks. To reap these benefits, you’ll
need to be regular and consistent with your training and change up your program every six
to eight weeks.
For this total body workout we’ve enlisted the help of Fireman Jeff Leech to run you through your paces. It’s
designed to target all the body's major muscles in an efficient circuit format.
--THE GUIDELINES--
SETS: Do three to four sets of the entire circuit
REPETITION: As prescribed
RESISTANCE: Scale to approximately 70-80 per cent of your max weight
REST: Allow one or two minutes of rest between circuits, without rest between exercises
SPEED: Go slow to moderate (for example: two seconds of lifting and four seconds of lowering)
RANGE: Use your full range of movement whenever possible
FREQUENCY: Allow 48 hours of rest between workouts to ensure recovery and adaption
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WORKOUT
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REPS: 10 ACTION: With your abs
SQUAT tight, bend your knees
TARGET MUSCLES: Quads,
and hips as if sitting
hamstrings and glutes
in a chair until your
SET-UP: Stand with the thighs are parallel
bar across your upper with the floor. Reverse
back and your feet the motion by driving
just beyond shoulder through your heels
width, toes pointed and pressing your hips
out slightly. Keep your forward to return to the
chest and back flat, eyes start position.
focused forward.
Expert Tip: Squeeze your

glutes at the top of the
movement.
PUSH-UP
REPS: 10-12
TARGET MUSCLES: Pectoralis major (sternal and clavicular),
anterior delts and triceps
SET-UP: With your body parallel to the floor in push-up position,
place your hands slightly wider than shoulder-width apart.
Keep your abs locked on tight.
ACTION: Keeping your body rigid and your elbows close to Expert Tip: You can increase the resistance by
your sides, lower yourself down towards the floor, then push having a training partner place a weight plate
in the middle of your back once in the starting
powerfully through your hands back to full-arm extension.
position, and removing at the end of your set.

WORKOUT
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WALKING DUMBBELL
LUNGES TWO-ARM
DUMBBELL ROW
REPS: 12 on each leg
REPS: 8-10
TARGET MUSCLES: Quads,
glutes and hammies and TARGET MUSCLES: Back
adductor magnus SET-UP: Lie chest-down
SET-UP: Starting with on an incline bench
your feet together, take with a dumbbell in
a dumbbell in each hand each hand, palms
and hold them at your facing inwards.
sides, with your palms ACTION: Lift the
facing inwards. dumbbells up toward
ACTION: Taking a long step your waist until your
forward and landing heel upper arms go just
first, bend both knees beyond parallel to
so as to lower your body the floor. As you
toward to floor. Stop just reach the top of the
short of your back knee movement, retract
touching the ground. Push the shoulder blades
off and take another stride and squeeze your
forward with the opposite upper black muscles
leg and descend into the to get the most out of
lunge again, and continue the rep. Slowly lower
in this fashion for 12 the weight down to
steps on each leg. starting position.
Expert tip: If you feel

Expert tip: If you feel unbalanced at any stage
unbalanced at any stage or start to wobble,
or start to wobble, pause pause briefly at the
briefly at the start position start position to regain
to regain your composure your composure before
before continuing. continuing.
REPS: 8-10
STIFF-LEGGED DEADLIFT
TARGET MUSCLES: Hamstrings, erector spinae
and glutes
SET-UP: Hold the bar above your knees (as
shown). Take an overhand grip just outside
your hips on the bar and stand with your
chest out and shoulders back, maintaining
a slight arch in your lower back. Position
your feet straight under you, about hip width
apart, with a very slight bend in your knees.
ACTION: With a flat back, lean forward from
your hips, pushing them rearward as the
bar slides down toward mid-shin level. Stop
before your lower back starts to curve and
rise back up, pushing your hips forward as
you exhale at the top.
Expert Tip: Instead of using your back, focus

on contracting your hamstrings to lift your
upper body up.
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WORKOUT
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DUMBBELL REVERSE-GRIP Expert Tip: To make this move harder, lift
CURL AND PRESS your feet from the ground and keep them up
throughout the set.
REPS: 10
TARGET MUSCLES: Brachioradialis, biceps brachii, anterior
and lateral delts
SET-UP: With your feet shoulder-width apart, stand up
straight holding a dumbbell in each hand. Your wrists
should be facing forward.
ACTION: Keeping your elbows close to your sides, curl
the weights until they reach shoulder height. From
here, immediately press the weights up over head until
your arms reach full extension (without locking out the
elbows). Reverse the movement to lower the weights
back down to starting position, ensuring you keep
control throughout the movement.
Expert Tip: For stability during this compound

movement, it is important to keep your abs
contracted.
MEDICINE BALL
RUSSIAN TWIST
REPS: 12
TARGET MUSCLES: Abs and obliques
SET-UP: For seated Russian Twists, sit on the
floor with your knees bent and your feet flat.
Your back should create a 45-degree angle with
the floor. The medicine ball should be placed
next to your hip with both hands holding on to
it.
ACTION: Lift the medicine ball off the floor and,
rotating your torso to the other side, tap the
medicine ball on the floor just outside your hip.
Continue this motion from side to side with
relative speed until you have finished all reps.

FASHION
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BY: Craig Lawson “Along th the cross-country “ he Cle nte Tala i o t en
lifestyle, a new dimension of for his sea on s o ede ine
HIT THE
ready-to-wear fashion emerged the lassics with current nd
from the early 1900s as the li estyle-ba ed approa h wh le
essential travelling w rdrobe,” he keeping the feel of the co lect o
says. stro gly mascu ine,” e s ys
This turned in o the driving force Trends this sea on r about
fo t eir olle tion with a ‘hit he minim l uss, al o ng t e q a it
highway’ sense of freedom. o f brics, c ts and ni h o t e
g r nts to speak for h mselv s.
This collection, titled -countr is
Text re a e stro g and s btle
abo t heading on the u tim te S
e rthy ton dominate the
road trip: taking in the sights alo g
col ection.
the wa from LA t New ork and
soaking up in the vib in Texas, Key i es inc u e w she cotton
New Orl an and Mem his. u il ty s ir ing, hea y duty co o
Sit back and take in the sights as we d il p nt for the ug ed ut oo s
There are ple ty of wearabl
go on a fashionable road trip back to the and qua ity l ather travel goo s for
pi ces hat can be n or or te
early 1900 – with a modern twist! a essories.
M
into ma ’s wa drobe th ea e.
C em nt Talaric was established
elbourne-based in 20 6 and cont nues o uil
menswea bran a oyal fan ase for its stylish
Clemente Talarico innovat ve dir c ion
has bu lt a reputation
independent f trends “It i a very mascu ine signature; t
creating their own vision based on is chil ed and to ally rela ed with a
lifestyle rath r than f shion a one. s nse of efinement an int l ect ”
It t e uniqu story behind each MMH
collection that captures a new
direction for menswear yet keeps
a strong masculine edge with easy
wearability.
For their latest collection, co-
owner nd designer Paul Talarico TALARICO’S
drew inspiration from the earl FASHION
1900s, back when Route 66 was an
icon of the early road-tripping. TIPS FOR MEN
1. Play with different styles and
cuts to discover what suits you
perfectly.
2. Do not sheepishly follow trends
or just dress like your mates.
We are all uilt dif erently - one
man’s meat is another man’s
oison!
3. tay away from cheap fa rics.
othi g ever works when he
abric is cheap and asty! Th t
plie to synth tic f brics
oo (should only be used as
ec ni al equir men ).
4. ress you age, r t least
proximately! Do ’t hink you
an look like Bi or t a “s
ot rig t no ” boy b d with
hose r lle up sk nn es and
i - ck printed Tee w en
ou’re over 3
5. astl be w a you e made
o be: n. From w at we
no an hat hist ry tells us,
s at h s be t handsome,
nt l gent, masc line, conf dent
d gal ant Aspi e t loo like
ne and perhaps you wi l be
ne. W r the l es li e th t
c !
Visit www.clementetalarico.com
for more infor ation
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FEATURE
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THE ANABOLIC Read m

about ore
Peter M author
ir
contrib an on our
SWITCH
u t or s p
(page 9 age
)
T
By Peter Miran
he Divinyls sung
about it. Hey, they
even wrote a book
titled Pleasure and
Pain. The classic
song lyrics bare such
truth when it comes to
building physiques, and
the processes within the
human body that occur
in the endless mission to
improve. Pleasure relates
to an anabolic state, and

pain relates conversely to
the catabolic state.
So what exactly is the
‘anabolic switch’?
It is the switch from
“pain” (catabolic) to
“pleasure” (anabolic)
from a physical point of
view, or vice versa.
The body is either human body. It involves an increase in muscle is occurring; however,
pleasuring itself or the breaking down of protein synthesis or a through the absorption
paining itself. In scientific cells (decomposed if decreased breakdown of of knowledge and
terms, we are always you like) into smaller muscle protein. application we can
either completely substances for use as accurately make
From a physique
“anabolic” or “catabolic”. energy. In strength and decisions that will
improvement
There is ABSOLUTELY no mass training, catabolism ensure we’re reducing
perspective, the
in-between. The switch is refers to the body’s the effects of muscle
most familiar of
when we alternate from breakdown of tissue breakdown and providing
these hormones are
one to the other. (specifically muscle our bodies with the best
testosterone (anabolic),
tissue) for use as fuel. environment to switch
growth hormone
Catabolism It is the prevention or
(anabolic), insulin
to anabolic more often
reduction of this process throughout the day.
Catabolism is the (anabolic) and cortisol
that is essential in
process of reusing, (catabolic). The Catch-22 is that
maintaining and building
recycling or excreting resistance training is
muscle mass. Especially in an athlete’s
substances within cells both catabolic as well as
world, catabolism should
anabolic. This is where
that are worn out or are Anabolism be a physiological
intellectual approaches
no longer required by state that the athlete
the body. Catabolism + Anabolism is the enable more productive
is consciously always
anabolism = metabolism. positive half, relating to states of anabolism to
attempting to avoid.
It is the negative half the metabolic building the athlete’s advantage,
Unfortunately there
of the equation, the process through the through utilising the right
is no red neon light
antagonist in the fight of actions of anabolic mediums.
that flickers when this
biochemistry within the hormones, involving process of breakdown

FEATURE
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The stress of resistance relation to adversely protein is negative. This training for too long, will
training on the body affecting training gains means that more protein have a detrimental effect
is serious, but the it is nonetheless a vital is broken down than is on growth - and assist
mechanism by which hormone, involved in the synthesised and that catabolism. Keeping
the body recovers leads regulation of blood sugar leads to muscle loss. workouts short will
to growth – but only levels and blood pressure Now, when resistance minimise the decrease in
if an anabolic state is in times of stress. It exercise (both moderate anabolic hormones and
capitalised. has a survival role in and intense) is performed reduce the opportunity to
maintaining natural without sufficient amino switch to catabolic.
Anabolic v homeostasis or balance acids active in the system
Hormones can also be
Catabolic within the body. (especially those most
manipulated through
abundant within muscle
While anabolism is It is when you’re resting nutritional intake.
cells), protein status
stimulated through (or attempting to) after Insulin helps prevent
drops and muscles
the release of anabolic training that the results the excretion of amino
become depleted of
hormones, likewise its of this hormone are less acids and glucose from
stores. This means that
antagonist hormones than desirable. muscle proteins, keeping
you’re losing muscle
stimulate catabolism. the muscle anti-catabolic
Controlling the cortisol protein. All this degraded
during intense training.
Testosterone, growth hormone is vital for protein must be replaced
However, a dumping
hormone and insulin athletes trying to by protein synthesis if
of glucose prior to a
are pivotal in the maximise their training recovery is to take place.
workout will give an
synthesis of protein potential and prevent
Resistance training overcompensating
and the subsequent catabolism.
stimulates the release release of insulin,
increase in lean muscle A main cause of of anabolic hormones subsequently dropping
tissue, stimulated undesired cortisol dramatically in the first blood sugar levels too
by training, nutrition release can be glycogen 15 minutes of exercise, low and stimulating the
and rest. Meanwhile, depletion – high-intensity and this production is release of glycogen (the
cortisol exerts catabolic exercise leads to a maintained through to pancreatic hormone
effects that facilitate the significant depletion in about 45 minutes of opposite to insulin).
conversion of muscle stored muscle glycogen. intense training, but after Glycogen and amino
protein and connective This depletion within the that period the body acids (liberated from the
tissue protein into muscle has a catabolic switches from anabolic to muscle cell or stolen)
glucose and glycogen. effect and muscle protein catabolic while hormones are then converted to
It can be said that begins to be utilised for drop dramatically. And glucose in order to return
glycogen depletion is glycogen conversion. as discussed earlier, blood sugar levels to
a catabolic reaction physical stress stimulates normal, once again,
through cortisol release. Another relevant cause that ugly antagonist placing us in a vulnerable
This hormone – a product is a decreased net cortisol which is released position of switching
of the adrenal gland protein balance (protein to compensate for that catabolic.
cortex – is primarily breakdown > protein duress. For this reason
synthesis). For example, CONTINUED ON
a stress hormone, overtraining, or
in a fasted state muscle NEXT PAGEÂ
activated by any type
of stress, depending
on the perception
governed by the brain,
basically meaning that
it can be stimulated
physiologically or
psychologically.
Since stress is a frequent
variable in life, the body
is constantly secreting
cortisol. It has a bad
reputation, notorious
for lean mass loss and

the automatic body-fat
percentage gain as a
result of that, sodium
retention and other
adverse affects.
Despite all these
outlined negatives in
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FEATURE
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This process depletes a
hydrated muscle cell of

its stores and is certainly
predisposing the body to
fall catabolic.
The best way to utilise
insulin for a sustained
anabolic state is to
have a slow, prolonged
infusion of glucose
during exercise, as this
keeps blood sugar levels
moderate and fairly
constant throughout
the whole workout.
This is highly effective
in keeping the muscles
energised and protecting
muscle protein.
If you want to gain you
have to ensure your body
is recovering, so you
have to be continually
synthesising protein, the amino acid leucine amino acid availability, dietary protein and
ensuring that your body - must be consumed. specifically of leucine. BCAAs. A possible
is always building up Protein balance will mTOR is activated when explanation for this
muscle, not breaking it remain negative until ATP levels are high, could be due to the rapid
down. that happens. and blocked when ATP spike in plasma leucine
levels are decreased. that a free-form leucine
So to build muscle, Leucine is one of the
mTOR activation is vital supplement could
you absolutely need to three imperative and
for skeletal muscle achieve. Whole proteins
ensure that as many abundant branched chain
hypertrophy. take long periods of
times a day you’re amino acids (BCAAs) and
time to empty from the
turning on that switch, is unique in its ability to Decreasing leucine
stomach into the small
you’re synthesising that stimulate skeletal muscle concentrations signals
intestine and finally into
protein. protein synthesis. to mTOR that there is
circulation, so plasma
All three BCAAs are not enough dietary
Although carbohydrates levels increase slowly
abundant in the muscle protein present to
serve well in reducing and plateau.
cell, however, leucine synthesise new skeletal
the capacity to become
specifically has about a muscle protein and Even with a fast-
catabolic, or assist
10-fold greater impact on it is deactivated. As digesting protein such
in remaining anti-
protein synthesis than leucine concentrations as whey, it can take
catabolic, they will
any other amino acid! increase, it signals to hours for the leucine
not help you build
mTOR that there is to be liberated from
muscle; they’ll assist So how does leucine
sufficient dietary protein the protein and enter
in fuelling workouts stimulate skeletal muscle
to synthesise new circulation; therefore
and prevent the muscle protein synthesis?
skeletal muscle protein leucine concentrations in
protein breakdown, but Well, first we need
and mTOR is activated. the plasma never spike to
carbohydrates will never to understand more
Activation of mTOR is powerful levels.
directly build muscle. about the pathway that
strongly associated
Also, you don’t need leucine activates. It Every 2-4 hours is
with increased protein
massive amounts of has been shown that recommended to keep
synthesis and thus
protein at once, but you leucine activates a activating that anabolic
improves the synthesis
need enough protein major complex in the switch and improving
of all protein.
frequently to stimulate anabolic pathway called the ability for protein
protein synthesis. the mammalian target For this reason it is synthesis. Obviously,
of rapamycin (mTOR). beneficial to supplement the dosage depends on
The Switch Think of mTOR as the with extra leucine, even the amount of leucine
Activator - Protein amino acid sensor of despite a high-protein that the athlete is getting
the cell. mTOR is one diet rich in leucine. from their nutrition;
It has been shown that in of the body’s protein There is evidence that some protein foods are
order for protein balance synthesis regulators, supplemental leucine higher in leucine than
to become positive energy sensors, and is beneficial even if others.
post-workout, dietary nutrient sensors of one already has ample
protein - specifically

FEATURE
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In athletes trying to to a daily low around in the morning, upon creating a cascade of
reduce calories in order 8pm. waking. increasing IGF-1, FSH
to drop body fat we can (Follicle Stimulating
You need quality sleep to Most readers also
still create the anabolic Hormone), LH
bring your testosterone now know that growth
switch more often by (Leutinising Hormone),
back up to optimal levels. hormone burns fat
reducing meal timing which ultimately leads to
The more uninterrupted and increases lean
to every four hours but increases in testosterone
sleep, the more muscle mass and
increasing the BCAAs (and proportional
testosterone, and of growth hormone
intake more often. estrogen).
course the more protein production is also
synthesis, recovery and extremely dependent So the bottom line is
Anabolic Rest muscle growth – it’s that on good sleep. Growth that optimisation and
Rest is another pertinent simple. hormone is the greatest maximisation of your
element required in ally when it comes to growth hormone output
The notion that
remaining anabolic. being anabolic. Just requires you to shut
adequate sleep boosts
Through sound and as with testosterone, it down and achieve
testosterone is just
regular sleep patterns sleep deprivation leads adequate rest nightly.
common sense. Most of
we can ensure the best to disrupted growth
us men know that after There are absolutes to
opportunity to keep hormone stimuli. If
a good night’s rest you creating the right formula
in a muscle-building you are deprived of
wake up feeling great. to remain in an anabolic
state. Rest is vital for sleep, you’re drastically
Energy, strength, a more state, maximising your
testosterone stimulation, suppressing growth
positive attitude and sex hard-earned training
and we all know how hormone response.
drive - all symptoms of gains. Despite all the
important testosterone The nocturnal growth
high testosterone - are information imparted
is for protein synthesis. hormone surge is largely
dramatically increased by all the best strength
While you sleep – that sleep-dependant; hence,
after sleeping well. We and conditioning
is assuming you have if you want growth
now know that sleep is coaches, dieticians,
lengthy, quality sleep hormone rebuilding your
the greatest independent sports nutritionists and
– your body ramps up body, you must have
predictor of morning free sports scientists around
testosterone production. lengthy, quality sleep.
and total testosterone the world, we must still
Your testosterone levels levels. That’s also why Growth hormone is appreciate that training
are at a daily peak at free blood testosterone also a main catalyst in and gaining remains
about 8am and decrease is checked most stimulating additional something by which
accurately first thing testosterone production, we must gain an innate
personal sense of what
works and what doesn’t.
There are no absolutes;
“Rest is vital for we know that we must
train, eat protein and
testosterone stimulation, have regular sleep, but
and we all know how the detailed amounts
important testosterone is of how much of each
variable we require
for protein synthesis.” depends on the person,
their genetic make-up, as
well as their lifestyle.
Using information to
improve our knowledge
is a must, but execution
and practical awareness
should never be
underestimated in
discovering what
best works for us
as individuals. It is
when we develop this

awareness and attach it
to knowledge that our
improvements begin to
increase and seemingly
with more ease than
before. MMH
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MMH WorldMags.net
BEAUTY
HATTIE
BOYDLE Photography by: Dallas Olsen
Photograph
In 2013 she flew to

the US and won the
Miss Bikini Universe
title. In April 2014,
Hattie Boydle won
her pro card with
WBFF Fitness Diva
title, qualifying for
the August WBFF
Worlds. There’s just
no stopping this petite
powerhouse. We can’t
wait to see what she
wins next…

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NAME: Hattie Boydle

AGE: 25
HEIGHT: 160cm(5ft 3in)
WEIGHT: 56kg
HOMETOWN: Bondi, NSW
OCCUPATION:
Personal trainer and
online coach
HOW DO YOU STAY IN SHAPE?

I love working out. I try to do an active hobby like
gymnastics or pole dancing and then I throw around
some heavy weights in the gym and HIIT sessions.
WHAT’S YOUR FAVOURITE FOOD?
Do I have to pick one? I am a sucker for a chocolate
thickshake!
WHAT IS YOUR FAVOURITE BODY PART TO TRAIN?
Lower body for sure. Training your legs is
empowering as you can lift heavy, work up a sweat
and torch some decent calories.
WHAT BODY PART DO YOU LOVE MOST ON A
MAN?
Again, do I have to pick just one? This doesn’t sound
sexy, but I love big strong hands.
WHAT DO YOU DO FOR FUN?
Going out dancing! Whether it is a class, or seeing
a great DJ, I love working up a sweat on the dance
floor. I love seeing people having a good time.
WHAT CHARACTERISTICS DO YOU MOST LOOK
FOR IN A PARTNER?
Intelligent, charismatic, funny, driven, loyal and the
ability to create balance between work rest and
play.
IF YOU COULD BE ANYWHERE IN THE WORLD
DOING ANYTHING, WHAT AND WHERE WOULD
YOU BE?
Living the dream in New York doing some
television presenting and building my
online program The Sports Model
Project. MMH
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STUFFWorldMags.net
The Tech Collection

A sporty take on the classic This material provides
wayfarer, Ray-Ban Tech is a sporting edge to the
made from state-of-the-art wayfarer that not only
material Liteforce. suits most face shapes, but
is an undeniable classic in
“Liteforce” is a cutting-
the world of sunglasses.
edge material that delivers
exceptional lightness The Ray-Ban Tech is
and resistance and was available in five matte
used for the first time colours: black, brown with
in eyewear by Ray-Ban polar lenses, as well as
in 2012. Before then it orange, green and blue.
provided niche solutions
RRP: $239.95 (AUS) RRP:
for the automobile,
$325 (NZ).
aerospace, electronics
Visit www.ray-ban.com
and medical industries.
for more info.
Pitbull man
Created by Pitbull and Givaudan, PITBULL MAN is a warm-spiced vetiver scent of assured and seductive
masculinity, created for the international man of love. Sundrenched citrus top notes of mandarin and bergamot
meet with warm spices of cardamom and sage to deliver a burst of energy. The heart contains an unexpected
twist of violet’s masculine floracy and the undeniably sexy combo of woods and verbena. Finally, the base of
sultry vetiver melts into musks and evolves into the sensual warm depths of rich tonka bean and ambers. If that
all sounds too fancy, just trust us, it smells good!
RRP: $59 (100ml) Available in Australia from August 11.
The Matrix
A double buckle monk strap is in
almost every man’s wardrobe.
Michael Hockey, however,
transforms it with hand-perforated
panels on the top toe and instep.
The Matrix is great for formal
occasions in summer, when socks
can be tossed aside and your feet
can breathe with ease.
Visit www.
michaelhockeycollection.com for
further information.

STUFF
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Pull your finger out
Not surprisingly, Craig back. It’s a resource, not a
Harper’s latest book is a no- novel, and ironically it’s a
nonsense, straight-talking book written for people who
instruction manual for life. don’t necessarily like to read
It’s filled with funny stories, books! It’s an easy, relaxed,
simple strategies, unique amusing and (for most of us)
insights, powerful messages relevant conversation. Pull
and more swearing than Your Finger Out is a great
his mother would like. Each book for those who are in
of the 101 brief chapters need of a little life-renovation
life renovation
is a self-contained lesson, but typically steer clear of all
meaning that it doesn’t things ‘self-help’.
need to be read front to
Black and white style

Make a real fashion statement with this
stainless steel double dog tag pendant
from Michael Hill. Featuring black and
white carbon fibre, as well as subtle
diamond detailing, this will become an
everyday favourite. It also comes with a
stainless steel chain.
Visit www.michaelhill.com for further
information.
Tech Revi
Cut the cord!
If you’re fed up with enabling you to workout
irritating earphone cords snag- and pain-free every
chaining you to your time.
phone or music device,
The Inspire Limited
now you can enjoy the
Edition Wireless’ battery
ultimate freedom to
powers an impressive
move!
week’s worth of workouts
With the Yurbuds Inspire and provides visual and
Limited Edition Wireless audible indicators when
sport earphones, running low. A micro
you’ll never have your USB charging port makes
earphone cords getting in recharging the earbuds
the way of your workout simple and they even
again. These are the first- come with a lifetime
ever stereo Bluetooth® warranty!
wireless earphones
RRP $199.99.
guaranteed never to
To find out more head to
hurt and never fall out,
www.yurbuds.com.au
WorldMags.net
NUTRITION
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PART 1

NUTRITION
WorldMags.net and aiding in the detoxification
About the Author: process.
• Helps control weight:
Luke McNally is an accomplished bodybuilder. He holds
qualifications in nutrition, training, supplementation, Biosignature™ Carbohydrates, especially fibres,
and lab analysis. He currently works with some of Australia’s found in whole grains (although
best professional bodybuilders, figure and fitness athletes and I don’t recommend grain at all),
models. Luke is also the founder and director of Australia’s leading vegetables and fruits create bulk
supplement chain MASS Nutrition. and fill your stomach, making
you feel full after eating even
a small quantity of food. This
makes you eat less, which in
turn helps you control your
W HAT ARE
MACRONUTRIENTS?
cells in our body. It occurs
naturally in foods like milk, milk
products, fruits and vegetables.
weight. Contrary to some claims
in the media, most studies
have shown that diets rich in
Macronutrients are edible chemical
It is available in various forms, carbohydrates don’t lead to
substances that living organisms,
such as fructose (fruit sugar), obesity.
including humans, need in large
sucrose (table sugar) and
quantities. They give us the energy
lactose (milk sugar). SOURCES OF
we require to maintain our normal CARBOHYDRATES:
body functions and to carry out • Starch is a complex
other daily activities. The three carbohydrate. It is made of Carbohydrates naturally occur in
major macronutrients in our many sugar units bonded plant-based foods, such as grains
food are carbohydrates, proteins together. It has to be broken and fruits. They are also found
and fats. Carbohydrates provide down into its sugar components in processed foods in the form
four calories of energy per gram, before our cells can use it. of starch and added sugar. Some
proteins four calories per gram and common sources of naturally
• Fibre is also a complex occurring carbohydrates are
lipids (fats) nine calories per gram.
carbohydrate. It is indigestible milk (lactose), fruits (fructose),
CARBOHYDRATES: and facilitates bowel movement, vegetables (starch and fibre),
thus preventing indigestion and whole grains (fibre) and legumes
Technically, carbohydrates are not
constipation. (starch and fibre). Carbohydrates
essential – we can survive without
are also available in processed
them. I consider carbs to be the BENEFITS OF
foods in the form of starches,
least important of our macros from CARBOHYDRATES:
fibres and sugars.
a life-sustaining point of view. It
Carbohydrates have received
is true some glucose is needed
a lot of bad press, but they are
for the brain to function but our
not as bad as it may seem. The
bodies can turn protein (and even
following are some of the health
triglyceride) into all the glycogen
benefits of consuming diets with
we need. That said, although not
carbohydrates:
essential they can play a role in
sensitivity to hormones as well as • Provides energy: glucose is
performance. one of the main energy sources
for our body. During digestion,
Once consumed, our digestive
sugar and starch are broken
system breaks them down into
down, absorbed into the
glucose (blood sugar), which can
bloodstream (where they are
be easily absorbed by the cells and
called blood sugar), taken by the
converted into energy.
cells (with the help of insulin)
TYPES OF and converted into energy.
CARBOHYDRATES: Excess sugar is stored in the
liver and muscles as glycogen
There are two types of
for use whenever required.
carbohydrates based on their
chemical structure: simple and • Helps bowel movement:
complex. Simple carbohydrates Indigestible carbohydrates,
have a sweet taste, like sugar. called fibre, create bulk and
Complex carbohydrates have a help move undigested foods
savoury taste, like starch. Complex through your digestive system
carbohydrates, on the other hand, (stomach, small intestine, colon)
have to be broken down before the down to the rectum and anus.
cells can use them. This helps prevent constipation
and bowel incontinence as well
• Sugar is a simple carbohydrate.
as preventing colon cancer
It can be directly used by the
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NUTRITION
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AN INTRODUCTION TO made of amine and carboxylic acid are either synthesised in our
PROTEIN groups. There are 500 different body or derived from essential
types of amino acids, and they are amino acids. Non-essential
The word protein means “of prime
divided into three groups: essential amino acids include alanine,
importance”. I consider it to be
amino acids, non-essential amino asparagine, aspartic acid,
our most essential macronutrient,
acids and conditional amino acids. cysteine, glutamine, glutamic
especially for bodybuilders.
acid, glycine, proline, serine and
Proteins are called the building • Essential amino acids: Nine
tyrosine. They are required by
blocks of life because they are the types of amino acids are called
our body for normal health and
major constituents of the cells in amino acids because they are
growth.
our body. They make up more than essential for our body, but
50 per cent of the dry weight of cannot be made in our body and FUNCTIONS OF PROTEIN:
each cell. As such, they define the must be obtained from food
Apart from water, proteins are the
appearance, size and behaviour of sources. They are histidine,
most abundant chemical substance
every living organism. They play isoleucine, leucine, lysine,
in our body. They are found in all
an important role in the growth methionine, phenylalanine,
cells of our body and, as such,
of our body and also in the repair threonine, tryptophan and
define the structural components
of damaged tissue. In a scarcity valine. Amino acids are found
of the cells. They are essential
of carbohydrates and fats in our in animal sources such as dairy
for the growth and repair of body
body, they also serve as a source products, meat, fish and eggs.
tissues as well as maintaining and
of energy. They are also found in lesser
regulating body functions. They
quantities in whole grains,
CONSTITUENTS OF also help in digestion and building
pulses, legumes, fruits, nuts and
PROTEIN: immunity. They are an integral
seeds.
component of hormones that
Proteins are made of amino acids
• Non-essential amino acids: regulate our body functions. They
linked together in a chain. Amino
Non-essential amino acids are are also needed to form blood
acids are organic compounds
produced in our body. They cells.
Because of their important role
in tissue building and repair,
protein is essential for athletes
and bodybuilders. They are also
believed to enhance performance.
This is why bodybuilding
supplements contain protein in
abundant quantities.
As a source of energy, our body
resorts to protein only when it is
low on carbohydrates and lipids.
Each gram of protein that we
consume provides us with four kcal
of energy.
SOURCES OF PROTEIN:
Protein is available in a wide range
of foods. The primary sources
are meat, poultry, milk products,
fish and eggs. Protein can also
be obtained from whole grains,
cereals, legumes, fruits, nuts and
seeds, but in lesser quantities.
Cereals that contain proteins
include rice, millet, maize, oats,
rye, wheat, quinoa and buckwheat.
FATS:
Fats are among the important

macronutrients. They are found in
most of the foods we eat. Contrary
to popular belief, they are not all
bad and you shouldn’t completely
eliminate them from your diet.
CONTINUED ON PAGE 128Â

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NUTRITION
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In fact, some fats are essential for They mainly come in two TRANS FATS:
our body since they give us energy forms: monounsaturated and
Trans fats are produced by
and promote good health. Some polyunsaturated.
partially hydrogenating oil in
vitamins can be dissolved and be
• Monounsaturated fats: food processing plants to make
absorbed only in the presence of
Monounsaturated fats can it easier to cook food. They help
fats. Therefore, it is good to take
lower cholesterol levels when to make food last longer than
fats with your diet in moderation.
consumed in place of saturated naturally occurring oils, but they
One dark side of fats is that they and trans fats. also occur naturally in small
are high in calories and eating amounts in some foods. Trans
• Polyunsaturated fats:
even a small amount can give fats can lower HDL cholesterol
Polyunsaturated fats are
you a lot of extra energy. Thus, if (good cholesterol) and increase
divided into omega-3 and
you consume more calories than LDL cholesterol (bad cholesterol),
omega-6 groups. Omega-3
you need, you will gain weight. which can lead to heart diseases.
fats can prevent heart diseases
Uncontrolled weight gain can Therefore, you should consume
as they lower bad cholesterol
lead to obesity and a plethora of as little trans fat as possible. I am
(LDL cholesterol) levels, blood
other health problems. This is one not a big fan of eliminating ANY
triglyceride and blood pressure.
reason fats get so much bad press. entire macronutrient group from
Omega-6 fats can decrease
the human diet (except for specific
When we say fats, we are actually the risk of heart diseases when
reasons) but trans-fats have no
referring to a wide group of consumed in place of saturated
place (except in trace amounts
compounds that are generally and trans fats. An excess of
from natural sources) in our food
insoluble in water but soluble in omega-6 however can be
choices.
organic solvents. They can exist pro-inflammatory and a good
either in solid or liquid state at balance between Omega 3 and SOURCES OF FATS:
normal temperatures. There are Omega 6 should be sought.
• Monounsaturated fats are found
many different types of fats,
SATURATED FATS: in olive oil, canola oil, peanut oil,
but they can be categorised in
nuts and avocados.
three major groups: unsaturated, Saturated fat has gotten a bad
saturated and trans fats. wrap over the years due to some • Omega-3 polyunsaturated fats
research done many years ago are found in olive oil, canola oil,
UNSATURATED FATS:
linking saturated fat to heart peanut oil, nuts and avocados.
Unsaturated fats are considered disease. This has been debunked

• Omega-6 polyunsaturated
healthy fats because they many times and we now know that
fats are found in margarine,
help lower cholesterol levels, it is oxidised fats and excess sugar
sunflower oil, soybean oil,
prevent heart diseases and have causing inflammation that are the
sesame oil, nuts (walnuts, pine
other health benefits. They are main culprits here. In fact, diets
nuts, pecans and Brazil nuts)
liquid at normal temperature. rich in quality saturated fats from
and sunflower seeds.
Most of the fats we consume animals and coconut oil have been
should be unsaturated fats. shown to have huge benefits.

• Saturated fats are
NUTRITION
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THE result of micronutrient • B vitamins (1 - 12): To
found in poultry, red IMPORTANCE OF deficiencies in the boost our immune
meat and full-fat dairy MICRONUTRIENTS: mother during system and for the
products. pregnancy. production of energy
Micronutrients are very
Micronutrient and the absorption of
• Trans fats are found in important for our body
deficiencies also iron.
most processed foods. because having an
increase the chances
adequate amount means • Vitamin C: To
MICRONUTRIENTS of a person dying of
living a healthy and strengthen blood
- WHY ARE THEY diseases like measles
productive life, whereas vessels and give skin
IMPORTANT? and diarrhea by 30-50
an inadequate amount its elasticity and for the
per cent.
Micronutrients are the results in a life fraught absorption of iron.
minerals and vitamins with illnesses. • To boost our
• Vitamin D: For strong
that we need in very immune system:
The following are some and healthy bones.
small amounts (not more Inadequate supply
of the important reasons
than 100 milligrams per of micronutrients in • Vitamin E: For proper
you should ensure
day) to remain healthy our body weakens blood circulation and
an adequate intake of
and for the development our immune system, healthy skin. It is also a
vitamins and minerals:
and growth of our body. making us susceptible powerful anti-oxidant.
They are found naturally • To prevent diseases, to diseases and
illnesses. Lack of • Vitamin K: For blood
in most of the plant- and deformities and
minerals like iodine and coagulation and to
animal-based foods we death: Micronutrient
iron can diminish our put calcium where it’s
eat. The minerals we deficiencies can cause
mental capacity and needed, like the bones
need include calcium, diseases and illnesses
affect our productivity. instead of arteries.
chromium, cobalt, iodine, like scurvy, rickets,
iron, magnesium and blindness, death during In children, it can lead • Folic acid: For the
zinc. The vitamins we childbirth and mental to absenteeism and renewal of cells and to
need include vitamin retardation in children. poor grades. On the prevent birth defects
A, vitamin B complex, One of the major other hand, ensuring during pregnancy.
vitamin C, vitamin D, classes of birth defects a proper intake of
vitamin E and vitamin K. is neural tube defects, minerals and vitamins • Calcium: For healthy
which is a direct boosts your immunity and strong teeth and
and helps you live a bones.
healthy and productive • Iron: For building
life. muscle and
• Micronutrients are maintaining a healthy
nature’s wonder drugs: blood circulation.
Micronutrients not • Iodine: To prevent
only protect us from mental retardation.
diseases and illnesses;
they also keep us • Zinc: To boost
looking young and immunity and for
energetic. They help growth and fertility.
the growth of our body Zinc also plays a
and the development vital role in hormone
of vital organs, production.
including our brain. As • Chromium: To help the
such, they are nature’s glucose intake by our
wonder drugs. cells, ensure that our
SOME ESSENTIAL body gets the energy
VITAMINS AND it needs for body
MINERALS: functions and daily
activities.
All micronutrients are
important for us, but Make sure you grab
there are some that are the next issue of Men’s
crucial for our health and Muscle and Health for
development: a closer look at how we
set macronutrients up
• Vitamin A: For healthy for mass gaining or fat
eyes, teeth, skin and stripping, plus the role
for the general growth micronutrients play in
and development of physique transformation.
our body. MMH
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INTERNATIONAL PROFILE
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BAD DAY Name: Parker Cote
Country: Boston, USA
Occupation: Fitness model
Age: 27
GONE GOOD
Photos: Jamie Watling Photography
ave you ever had like supersets and drop

one of those really sets, but the same basic
bad days (you structure remains.”
know, the kind
Fitness had always
where it seems
whe
been a part of Parker’s
like the whole
wh world is
life. He started Greco
against you
you) so you head
Roman wrestling in third
to the gym to let off a
grade, teaching him the
bit of steam?
steam Those can
values of discipline and
sometimes be the best
dedication very early
sessions, aand also the
on. So when he finally
most humb
humbling. They
started working out with
leave us feeling
fee too
the weights, the basics
exhausted to be angry,
were already there.
and give us a sense of
accomplish
accomplishment and an Now dieting and training
‘everything is going to be is an outlet for the young
alright’ kind of feeling. fitness model, who says
it keeps him confident
When a 15-year-old
15-
and less stressed.
Parker Cote had one
of those da
days in high “Looking back to where
school, his older brother I started and seeing how
Tyler knew exactly what far I have come is a great
to do. They headed down motivator. I started out
to the local gym to try weighing 65kg, and today
to take Parker’s
Park mind off weigh 89kg,” he said.
things. I’m sure you can
guess what happened “My favourite part about
next. living the fitness lifestyle
is that you get out what
“I didn’t know what you put in. If you work
I was dodoing, but I hard and smart, you will
remem
remember leaving reap the benefits, which
the gym
gy feeling is not guaranteed in all
signif
significantly aspects of life.”
bette
better than when
I got there. It was For Parker, it’s all about
ther
therapeutic,” said balance. He believes
Tyl
Tyler, and he’s that in this industry it’s
be
been training common for people to
co
consistently overdo it by partaking
e
ever since. in extreme dieting
and training practices,
“I’ve learned even taking too many
significantly supplements. But these
more since my behaviours never work
ffirst training out in the long term,
ses
session, but over which is why people
the years my regimen should avoid extremes
has remained
remai relatively and keep things
unchange
unchanged. Obviously balanced.
I switch u
up exercises,
sets, and reps, and use He also believes that in
intensity ttechniques order to get into the best

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shape of your life, most
people need to overhaul
their lifestyles and make
some serious changes to THE BEST RESULTS COME
current habits. But this
will only happen over WHEN YOU FOCUS ON FORM, AND
time; the key is to ease ARE ABLE TO REALLY FEEL THE
into it. MUSCLE WORKING.
“The reason most gyms
are packed in January,
and empty again in
February,” says Parker,
“is that people try to
make overnight changes
and their bodies can’t
keep up with the new
lifestyle.
“They go from eating PARKER’S MEAL PLAN
fast food every day
and working out once a Throughout the day, I have
month, to eating plain about 4 litres of water. My
chicken breast and pre-workout drink is always
vegetables and working iced black coffee. It is a great
and train with the most motivated to have a great natural fat burner and gives
out every day. The body
weight. Training like this workout.” me energy to push through
simply can’t handle that
will put you at a high risk hard workouts.
drastic switch. Since his first workout
for injury, and won’t help
at 15, Parker has had an
“You will have intense you get in shape because Meal 1
insatiable drive to build
cravings and be so tired you are likely not
the best physique he • 4 egg whites and 2
from the workouts you performing the exercise
possibly could, and since whole eggs, scrambled
will give up very quickly.” correctly.”
his first fitness photo • 1 cup mixed berries
On the other hand, if you “The best results come shoot at just 21 he has • 1,000mg vitamin C
ease into it by doing two when you focus on form had the same drive to be Meal 2
workouts the first week, and are able to really among the best fitness
three for the next couple feel the muscle working. models and brands • Chicken breast with
weeks and so on, you’ll Once your form is down, in the industry. With sweet potato and 1 cup
give your mind and body then and only then, his dedicated diet and of broccoli, or
time to adjust. From can you start adding training regime, Parker • Salad with mixed
there, you can ramp up resistance.” was able to achieve his vegetables and
the intensity, tighten up dream of being a cover balsamic vinegar
His advice to staying Meal 3
your diet, and get into the model and has now been
motivated? Keep things • 1 can of tuna
best shape of your life. on the cover of over
in perspective and • 2 cups of celery
a dozen international
According to the always remember your Meal 4
fitness publications.
27-year-old, another long-term goals. • (Pre-workout drink) 1
very important thing to His is the age-old large iced black coffee
“If you miss a workout
remember when training adage: suffer the pain of • (Post-workout) 2 scoops
every once in a while,
is to leave your ego at the discipline or suffer the of whey protein mixed
the consequences will
door. pain of regret. It applies with water
be negligible. Why make
to a lot of aspects of • 1 Gatorade
“Don’t max out. A lot of it stressful when fitness
life, but especially with
guys get caught up in is supposed to be fun? If Workout week
fitness. Dieting and
the ego of working out, you are really not feeling
training is a difficult Monday – chest, abs
and are always trying it one day, take the day
process, but wishing
to outlift each other off to rest and you will Tuesday – back, cardio
you could have worked
come back twice as
harder is a lot more Wednesday – legs
difficult to deal with.
So do like Parker – work Thursday – OFF
MY FAVOURITE PART ABOUT LIVING THE hard, remain dedicated Friday – delts, abs, cardio
FITNESS LIFESTYLE IS THAT YOU GET OUT and practise discipline,
and you too can get Saturday – arms, abs,
WHAT YOU PUT IN. IF YOU WORK HARD AND in shape and achieve cardio
SMART, YOU WILL REAP THE BENEFITS, WHICH success. MMH Sunday – OFF
IS NOT GUARANTEED IN ALL ASPECTS OF LIFE.
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PROUDLY PRESENT
THE
ULTIMATE
FITNESS MODEL
WEEKEND
SATURDAY 11TH OCTOBER 2014
CLUB MARCONI, PRAIRIEVALE ROAD, BOSSLEY PARK
Continuing their commitment to profiling the best and brightest fitness talent in
Australia, Oxygen Magazine and Men’s Muscle & Health Magazine are proud to
once again bring you the ANB Ultimate Fitness Model Weekend.
This event is open to ANY female and male sports, fitness and bikini models
looking to boost their profile, with the opportunity to be published nationally in
the pages of Oxygen Magazine and Men’s Muscle & Health Magazine up for grabs!
The panel of judges will be comprised of Australian and international industry
leaders on the lookout for the best and brightest new fitness talent to be featured
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SATURDAY 11TH OCTOBER • Novice Female Fitness Model
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Men's Muscle & Health