australian mens fitness - february 2016.pdf

8/19/2019 Australian Mens Fitness - February 2016.pdf

1/132

TRAINLESS,

GETHUGE

SERIOUSLY

BOXOFFICE

BRAWNSHRED LIKETHE STARS

Start your own

ANIMAL SACRIFICENOT INCLUDED!)

VIRTUALREALITYTRAINING

POWER-PACKEDEGG MEALS

CRACK A

MAXYOURBENCHPRESS 44

SUPER-FAST 4-DAY PLAN

The Big Muscle Issue


2/132


3/132


4/132


5/132

C4

AVA IL ABLE NOW

GET PUMPED FOR THE

FOURTH GENERATION.


6/132

We’re proud that over 80% of the ingredients in Protein

Matrix+ are sourced in Australia, not to mention our awesome

Aussie employees blending it and putting it in the post for you.

We also love supporting local athletes, sporting teams andevents. So far in 2015 we've given away more than $100k in

sponsorship to teams and events that are doing the hard yards.

In short: when you’re buying Protein Matrix+, you can be

sure you’re supporting Australians just like you.

Gold Standard vsProtein Matrix+

Prices sourced on 909g Gold Standard Whey & 1kg Protein Matrix+ products at mrsupplements.com.au & bulknutrients.com.au 30/07/15

DELICIOUS CREAMY TASTE

HIGH IN PROTEIN

HIGH IN BCAAS

LOW IN FAT

LOW IN CARBS

MADE IN AUSTRALIA

PRICE PER 30G SERVE $1.81 $0.88


7/132

WHY WOULD Y

OU BUY

ANYTHING ELSE?Amazing value at just

with bigger discounts the more you buy!$29 PER KILO

Australian made

with WPI, WPC & Casein

Boosted with Leucine

and Glutamine

REQUEST SAMPLES OR BUYONLINE FROM BULKNUTRIENTS.COM.AU/PROTEINMATRIX@BulkNutrientsbulknutrients bulknutrients


8/132seiko.com.au


9/132

65She’ll stretch

your limits

Features

86 Join us...How to create yourown fitness cult.

92 Boys toysStock up on kick-arsegear for the new year.

97 The outsidersThree athletes sharetheir unique approach.

103 Egg-cellent!Pump up your proteinwith beaut egg dishes.

56 Cover guyLiam Hemsworth ontraining and faming.

65 Sack thegym44 gym-free exercisestips and ideas.

74MoviemuscleBuild a blockbusterbody like the stars.

81 Tour de forceSaddle up and joina cycling Sufferfest.

81Makerealgains

withvirtual-

reality riding

feb.

Breakthroughs

21 NewsCrank the tunes andsmash a new PB.

22 UpgradeTorch fat with thelandmine squat.

24 FuelHow much waterdo you really need?

26 FitnessGet back to nature andenjoy a better workout.

28 StyleThe go-anywhere,

do-anything suit.

50 Learn It!Make smartphonetech work for you.

52 Earn It!The just-lost-your-

job survival gu ide.

Columns

118SPEND SOME

TIME AT THEBARANDADD10%

TOYOUR BENCHPRESSIN JUST

SIX WEEKS

GameChangers

30 HungergamesFive tasty snacks thatany fool can make.

34 No-go zoneExercise machinesyou should avoid.

36 Young gunTeen Jesse Hammardropped 33kg.

39 Foam homeRest up on a memory-foam mattress.

42 Jumpin’ forjoyThe key to mastering

the classic box jump.

45 Cereal thrillerIt’s time to get yourfreekeh on, dudes.

48 Skin deepTrust us, the ladieslike you well-groomed.


10/132

12 View From TheTop

14 Ask Men’s Fitness

16 Training Diary

18 Hotshot

54 InHis Own Words124 Scoreboard

127 Subscriptions

Regulars

21IntoHIIT?This

willbemusic

to your ears

e .

TheBody Book

107 Pedalback timeThe fountain of youthcould well be cycling.

109 Legit!Four-day plan to carveabs and bulk up legs.

114 Jailhouse rock Harden up with some

sweet prison moves.

116 Less is moreWhy quality beatsquantity in the gym.

118 Press onAdd 10% to your benchpress in six weeks.

122 Odd man outRun odd distances andimprove all your times.

130 T timeNatural ways to boostyour testosterone.

103Threeeasywaysto

get your egg over

107ADD A FEW MOREREVOLUTIONS TO

YOUR LIFE CYCLE

42Howtobecome

a box-jump king


11/132


12/132

Theexercise instructions and advice in this magazine are designed for people whoare in goodhealth and physically fit. They are not intended to substitute for medicalcounselling. Thecreators, producers, participants and distributors of Men’s Fitness

disclaimany liabilityfor loss or injury in connection with the exercises shownorinstructionand advice expressed herein.

WEIDER PUBLICATIONS, LLC A SUBSIDIARYOF AMERICAN MEDIA, INC.

Chairman,President & ChiefExecutiveOfficerDavid Pecker

Executive VicePresident/Chief MarketingOfficerKevin Hyson

Executive VicePresident, ConsumerMarketingDavidW. Leckey

ExecutiveVice President/Chief FinancialOfficer, Treasurer

Chris Polimeni

President/CEO,DistributionServicesIncJohnD. Swider

Executive VicePresident/Chief Digital OfficerJoseph M. Bilman

Executive VicePresident, Digital Media

Operations/CIODavidThompson

General Manager, AMIInternational& SyndicationLaurenceA. Bornstein

Director,International Licensing BrandingMarianna Gapanovich

Director, Rights & PermissionsFiona Maynard

Syndication ManagerMaribel Dato

Production AssistantPaul Miller

FoundingChairmanJoe Weider(1919-2013)

FoundingIFBB ChairmanBen Weider(1923-2008)

’

1 2 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6

TODD F. COLE, [email protected]

EDITORIALEditor Todd Cole

[email protected]

Associate Editor Ashley Gray

ART Art Director Tania Simanowsky

SUBSCRIPTIONSSubscriptions Manager Julie Hughes

(02) 9439 1955; [email protected]

PUBLISHERSTodd Cole, Ian Brooks

ADVERTISING Advertising Director David Lee

[email protected];0410 485 700

Advertising Executive Tim Fernandes

[email protected];0405 983 707

ODYSSEUS PUBLISHING PTY LIMITED

ABN 39 122 001 665

Level 2, 174 Willoughby Road, Crows Nest, NSW 2065

PO Box 81, St Leonards, NSW 1590

Tel: (02) 9439 1955 / Fax: (02) 9439 1977

www.mensfitnessmagazine.com.au

Men’s Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New

Zealand distribution by Network Services. Tel: 1300 131 169. Copyright © 2016 Odysseus

Publishing Pty Ltd and Weider Publications, LLC.Australian Men’s Fitness is published

under licence from Weider Publications, LLC. All rights reserved. Reprinted with

permission. No part of this publication may be reproduced, translated or converted into

machine-readable form or language without the written consent of the publisher. Men’s

Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider

Publications, LLC and may not be used or reproduced without permission from Weider

Publications, LLC. Articles express the opinions of the authors and are not necessarily

those of the Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.

Men’s Fitness is on the iPad. Checkout the magshop app in iTunes orgo to http://magshop.com.au/iPad

Check us out onFacebook: AustralianMen’s Fitness

Follow meon twitter@toddfcole

VIE W F RO M T HE T OP

The Function

of Fitness

What’s the hardest workout you’ve ever

done? Think back. I bet you it wasn’t in a

ym. The most smashed I can ever recall

— vomiting, seeing stars, nigh-on crying

— did not occur in a Globo ym lled

with slick machines, a gruny CrossFit box or a nondescript

dojo. It happened in a grassy area about the size of a squash

court, with no more than my bodyweight and a sadistic

sergeant calling the shots. Nor was it a complex workout,

encompassing little more than bear crawls, burpees,

pushups, chinups and a single ight of stairs.

For several hours I endured every combination and

modication those simple moves could offer until I literally

fell in a heap, unable to move. (I won’t elaborate, except to

say I deserved it.) The point is, the hardest workout I’ve

experienced didn’t involve a ym. As you’ll read from page

65, ym-free workouts are gaining popularity, and for good

reason. They’re cheap, can be done anywhere and can

provide very pragmatic benets.

Possibly the biggest benet from this type of workout,

which was (and still is) common in the military,

is it trains your body for a range of movements you will

probably encounter in your life. In today’s tness parlance,it’s functional tness (see page 97). Training for the unique

demands of your life makes perfect sense: be that heaving

yourself up on the balcony because your girl locked herself

out (again), or slamming a bad guy to the ground during a

raid. It makes little difference — you are training yourself for

what is most likely to occur in your day-to-day life, and that’s got to be a good thing.

Stay strong.

12 ISSUES FORJUST $69

ph: 02 9439 1955

mensfitness magazine.com.au

SUBSCRIBE TOMEN’S FITNESS

TRAINLESS,

GETHUGE

SERIOUSLY!

BOXOFFICE

BRAWNSHREDLIKETHESTARS

Start your own

(ANIMALSACRIFICENOTINCLUDED!)


POWER-PACKEDEGGMEALS

CRACK A

MAXYOURBENCHPRESS

44

SUPER-FAST4-DAY PLAN

The Big Muscle Issue

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmentalmanagement. The paper comes from sources certified under the Programme for Endorsement of ForestCertification scheme (PEFC™). Please recycle this magazine – or give it to a mate.

PEFC/xx-xx-xx

Environment

ISO 14001Certificationappliesto

OffsetAlpine Printing


13/132

FOLLOW US ON

honda.com.au | 1300 1 Honda


14/132

Toptips●

1 4 M E N ’ S F I T N E S S F EB R U A R Y 2 0 1 6

s h u t t e

r s t o

c k

SUBSCRIBE TOMEN’S FITNESS

NEEDAQUESTIONANSWERED?MAILUSAT

GET IN TOUCH

[email protected]

Youask,we answer… witha

little helpfrom ourfriends.

using the hashtag#askMF

QI’M A BIG FAN OF

THE FAT-BURNING

WORKOUTS IN MF —

BUT IS THERE A TIME OF

DAY TO TRAIN THAT’S

MOST CONDUCIVE TO

LOSING FAT?“If you’re on a balanced diet,there’s no magic time of daythat’s going to speed up yourfat loss — it really comesdown to personal preferenceand your schedule,” sayspersonal trainer GlennHiggins. “Some evidenceshows that a morning HIITsession before breakfast isslightly better for burningfat because your glycogenlevels are low. But the keyis to exercise when you can,whether that’s morning,afternoon or evening.”

■“Weight training should always takepriorityver cardio training, nomatter thegoal,”says

personal trainerAndrew “Stretch”Rayner. “You’llbeable to liftmoreweight, performmoresetsandrepsat the beginning ofyoursession,and thatwillelpyoumake faster improvements in strength,uild andmaintain leanmuscle, prevent injuryand

achievea betterbody composition. If you startwith cardio trainingyouwill fatigueyourmuscles,resulting in diminished returns fromthesubsequentweightssession.”

Q ShouldI do weight

training or cardiotraining first?

ASK

MEN’S FITNESS

and get up to 36% offthe cover price! Just$69 for 12 months.

For more details, seep127 or call 02 9439 1955

Post your fitness questions.

@MENSFITNESSAU

AUSTRALIANMENSFITNESSTRAINLESS,GET

HUGESERIOUSLY!

BOXOFFICEBRAWNSHREDLIKETHESTARS

Startyourown

(ANIMALSACR FICENOTINCLUDED )


POWER-PACKEDEGGMEALS

CRACKA

MAXYOURBENCHPRESS 44

SUPER FAST 4 DAYPLAN

TheBigMuscleIssue

Max your workout.

Start with weights and finish with cardio.

QI USUALLY

STRUGGLE TO GET

MY FIVE-A-DAY OF

VEGIES. CAN I JUST

TAKE GREENS POWDER

INSTEAD OF EATING ALL

THOSE VEGETABLES?

“Vegetables are an importantsource of soluble andinsoluble fibre, which isimportant for gut healthand body function — andpowders lack that,” saysperformance nutritionistAaron Deere. “Powders also

give you much larger dosesof antioxidants, which hasbeen shown to increase therates of the developmentof some cancers. If you’restruggling, plan your snacks— chucking hummus andcarrot sticks in your bag canhelp you reach your goal.”

Q I’VE NOTICED A FEW

BISCUITS THAT

SAY THEY CONTAIN

“COCONUT SUGAR”.

DOES THAT MEAN

THEY’RE HEALTHIER

FOR ME?

“Coconut sugar’s glycaemicindex is about half that ofregular sugar, so the spikein your blood-sugar levels— which leads to fat storage— is less dramatic,” saysnutrition expert AntheaMcCourtie. “It’s also lowin fructose, a fruit sugarthat’s converted to fat veryeasily and can increaseyour risk of heart disease.It’s less sweet than sugar,so it’d be interesting to seehow much is used.” Shortversion: you still shouldn’teat the whole packet.


15/132

Weight lifters.

New low GI, low fat and gluten free

ice cream. Now available at selected

independent supermarkets.


16/132

R I D E S

T R I A T H L O N S

S W I M S

A D V E N T U R E

MONTHAWAY1 MONTHSAWAY2 MONTHSAWAY3

R U N S

Trainingdiary●


Got an event in your state that MF readers can train for in 2016? Email details to [email protected] with a couple of good action photos.

April 16RACV GreatOcean& OtwayClassicRide

Where: Torquay, VIC What: Featuring 90km of road closures

through the awesomeOtway ranges, choose

to ride 60km, 145km

or a gruelling 204km.Contact: greatoceanotwayclassic.com.au

April 17NowraTriathlonFestival Where: Nowra, NSW What: With a fast, flatcourse and plenty ofoptions for beginners

and experts alike, thisis a highlight of the

triathlon calendar.Contact: eliteenergy.com.au/event/nowra-

triathlon-festival/

April 3Cooly Classic Where: Coolangatta,QLD What: Tackle famoussurf breaks SnapperRocks, Coolangattaand Kirra whilecompeting over 1km,2km or the new 3km.

Contact: worldseriesswims.com.au/cooly-classic/

April 23-24Rogue24 Adventuregaine Where: LakeManchester,QLD What: Buddy upand trek, kayak andmountain bike throughas many checkpoints

as possible in 24 hours.Contact:rogueadventure.com/ adventuregaine/

AprilNike Run Club Where: Adelaide,SA, Melbourne,VIC,Sydney,NSW What: Free to join andopen to all skill levels,

the Nike Run Club offersexpert coaches andpacers at every session.

Just turn up and go hard!Contact: nike.com/au/ en_gb/c/running/run-club

March 13 Willo Enduro Where: Wingello, NSW What: Join 600 MTB

riders as you tear itup over 13km, 25km,50km or 75km whilepaying tribute to young gun James Williamsonand raising cash for

junior development.Contact: jameswilliamson.com.au

March 19-20 WarrnamboolSufferfest Where: Warrnambool,VIC What: Try a beginner tri or take on the

fearsome long course:2km swim, 80km bikeride and 20km run.Contact:warrnamboolmultisportfestival.com

March 13MelbourneSwimClassic Where: ElwoodBeach, VIC What: The 1.2kmClassic is the pickof the bunch here.Legendary ironman KyHurst won it in 2015.

Can you beat him?Contact: melbourneswimclassic.com.au

March 20 Adventure Race Australia Where: Belanglo StateForest, NSW What: The HardcoreCourse includes up

to 25km MTB, 10km trail running/trekking,navigation and mystery

adventure legs.Contact: adventureraceaustralia.com.au

March 12-14Tassie TrailFest Where: Derby, TAS What: Celebrate the trail-running lifestyle inbetween gruelling races

through the spectacularTassie wilderness.Distances range from2km to 44km, so there’s

something for all levels.Contact: tassietrailfest.com.au

February 27Lake Hume CycleChallenge Where: Lake Hume,

NSW What: Clip in andprepare to do battlewith the rolling hillsand valleys of Albury-Wodonga. Rides range

from 40km to 131km.Contact: lakehumecyclechallenge.com.au

February 19-21BigHusky TriathlonFestival Where: Huskisson,NSW What: Soak in thescenery around Jervis

Bay while competing in one of the best long-course tri’s or givea shorter option a go.Contact: eliteenergy.com.au

February 28TheSydneySkinny Where: Sydney,NSW What: Drop your togsand beat the heat withan exhilarating 900mor 300m nude dasharound magnificentMiddle Head. Just trynot to look at your

fellow swimmers...Contact: thesydneyskinny.com.au

February 6ROCRace Where: Sydney,NSW What: Welcome to theRidiculous ObstacleRace, 5km of mayhemas you take on theSweeper, the Wrecking Ball and the world’slargest inflatable water

slide. Game on, lads!Contact: rocrace.com.au

February 21Latrobe HealthCentre River Run Where: Geelong, VIC What: Crank outa great time over thefast and flat 5km/10kmcourse along thebanks of the beautifulBarwon River. Ideal

for beginner runners.Contact: riverrun.net.au


17/132

SMARTWATCHACTIV ITY TRACKER

FOUND AT YOUR LOCAL by

LISTEN TO YOUR HEART

HEART RATE MONITOR


18/132

Hotshot●



19/132

F E B R U A R Y 2 0 1 6 M E N ’ S F I T N E S S 1 9

R e d B u l l c o n t e n t p o o l

“Youcan’t feel theheat,”says MarcoWaltenspiel, “but youcansmellthe

sulfur.”That’sMarco, 31,and hismatesMarcoFuerstand GeorgLettner

pictured wingsuiting over Mount Bromo, an active volcano outside of Jakarta

in Indonesia. Dropped from a chopper at 4,000m, they plummeted towards

Bromo’s belching bowels but swooped at the last second to avoid becoming

Satan’s dinner. Marco, who hails from the Austrian town of Oberndorf, says

the experience of flying through the air at 200km/h in a glorified batsuit is

“surreal” and scary, but reckons he wouldn’t give it up for the world. “It’s

an amazing privilege,” he says. “So we aim always to get better at we do.”

For the lava God!


20/132

www.primalearth.org

facebook.com/PrimalEarth

IMPROVE YOUR

SKIN FITNESSNATURAL • NO IRRITATION


21/132

s h u

t t e r s t o c k

A

Don’tunderestimate

thepowerofmusic

whenyou’rechasing

a new PB.


HIITtheplaybutton

According to astudy publishedin the journalMedicine &

Science in Sports &

Exercise , music canimprove performanceduring high-intensityinterval training (HIIT).

Researchers at Canada’sMcMaster Uni recruited 20young adults who’d never

attempted HIIT before andinstructed them to go hellfor leather on stationarybikes, with and withouttheir favourite tunes.

“We found moderatelyactive people who listenedto self-selected musicduring HIIT not only enjoyedthe exercise more, but theyworked harder physicallyas well,” says researcherMark Stork.

Interestingly, the studyparticipants didn’t thinkone session was moredifficult than the other.


22/132


W o r d s J o e l S n a p e P h o t o g r a p h y J o e l A n d e r s o n M o d e l J a y C o n r o y @ W a t h l e t i c G r o o m i n g A l i c e T h e o b a l d @ J o y G o o d m a n

Thesquatyoushouldbedoing

Buildbetterlegsandburnfatfast

withthelandminesquat

—norackrequired.Squatting: there’snoway

around it.Whether you’re

new tothegymora veteran

of therack, it’s your one-stop

shop for bigger legs,a faster

5Kand— because ofthe

musclegroups involved

— turbo-charged fat loss.

Of course,whereyou hold

thebarcounts for a lot: on

your back is traditional, in

front ofyou is gainingin

popularityandoverhead is

mainly for show-offs— but

there’s a fourth option you

should consider.

“The landmine squat

teachesyougood squat

mechanicsbecausethe bar

movesin a slightarc,”says

strengthcoach BenBruno,

whousesthe movewith the

MMAfighters he trains. “It’s

alsoa goodway tomove a

lot ofweight with good form,

butit’s easy onyour joints.”

Andyou can leavethe rack

to theguysdoingcurls.

UPG

Thesoft heelson yourtrainersaren’tdoingyour squats anyfavours. Hereare youralternatives...

UpgradeBreakthroughs

SOCKS $25 for three pairs, nikestore.com.au

Nota badoption,if your gymallowsit— it’llimprovestability, balanceandfoot strength.

■ Pro p a barbell intoa weight plate, corneror “landmine” — thehinged device you’lloften see on the floorof your gym. Hold theloaded end in bothhands and squatdown with it in frontof your chest, keeping

your weight on yourheels. Keep yourchest up as you stand.For best results, mixit in with regularsquats to improveyour form and inflateyour thighs.

How to do itSets 2 Reps 10

UPGRADE YOUR FOOTWEAR (OR GET RID OF IT)

CANVAS SHOES $179.95, sperry.com.au

The Sperry Striper CVO featuresa lightweight, breathablecanvas upper for extra comfort.

LIFTING SHOES

$260, ironedge.com.au

The Nike Romaleos 2 is a lightweight, flexibleworkhorse that can withstand the uniquepunishment weightlifters put on their footwear.


23/132

Gear up for your next adventure with two of the world’s leadingbrands in portable lighting and multi-tool products.

Stay ready for the expected (and unexpected) no matter where you are with the all-new Leatherman Signal™. It combines the traditional functionality of a Leathermantool with survival features like a fire-starting ferro rod, diamond-coated blade

sharpener and an emergency whistle.

The LED Lenser M3R combines outstanding brightness and extreme portabilitywith the convenience of USB recharging to keep you on the right path from

dusk ‘til dawn.

Stay lit, keep warm and be safe with Leatherman and LED Lenser.

IGNITE YOUR NEXT ADVENTURE.


24/132

FuelBreakthroughs

N

HydraterightThe biggest challenge in staying hydratedthese days— whether you’re a distance runner or a desk jockey — is information

overload. Don’t believe the hydration hype and keep it simple. By Caitlin Carlson

Nutrition rules aregreatfor

takingtheguessworkout

of eating anddrinkingright.

But they also often leadto

gross miscalculationsand,in many

cases, perpetuatesome ofthebiggest

myths.Proper hydrationis noexception,

whether it’sthe oldeight-glasses-a-

daychestnutor that youshoulddown

a sportsdrink every timeyou work out.

Yet nothinginfluences youroverallwellbeingmorethanhealthyH

2O habits.

Here aresome of thebiggest hydration

myths, as well as the truth behind them.

Whileyoumaynotfeelas

thirsty,yourhydrationneedsareno different inwinter— andmay

even be higher.

■ Youcancross

“staying hydrated”

offyourto-dolist

byinstallingan

aquafilfreshwater

refillingstationin

yourhome.Itwi l l

providea convenient

rapidfilloffilteredwatertoquenchyour

thirstandalsohelp

reduceplasticbottle

waste. Plus,the

anti-microbialsoft

mouthguard water

bubblers ensure

ahealthydrink.

aquafil.com.au

WateronDemand

MYTH

Vitamin-andmineral-infusedwater isbetter

■ Unless you’re

losingthese vitamins

and minerals in

your day-to-day

life — whichmost of

us aren’t — there’s

no need for the

additives. Dr MarionNestle,Professor

of Nutritionat New

York University, says

you’re likelyalready

getting enough of

these nutrients.

MYTH

Coffeedoesn’tcount

■ Coffee, teaand

other caffeinated

pick-me-ups count

towardsyour daily

H20 goals.A three-day studyof 50 male

coffeedrinkers (who

consumed three to

sixcups ofcoffeeper

day) publishedin the

journalPLOSOne

suggests thatcoffee,

whenconsumed

in moderationby

caffeine-habituated

males, provides

similar hydrating

qualities to water.

Butit’seven better if

coffeeis your second

drinkof theday,followingsome water.

“Downing 250ml

firstthing helps you

rehydrateand flush

waste,”saysZeratsky.

“Italsohelpsyour

bodyto absorb

breakfast nutrients.”

MYTH

Youcan“catchup”bychugginga litreofwaterat 3pm

■ Theworkday is

nearlyover and you

realise you’ve had one

glassof water allday.

Unfortunately, you

can’t makeup for it

by downing a whole

bottle. “Ifyou takein a large volume

ofliquid allat once,

it’s going togo right

through you,”says

Zeratsky. “It’stoo

much for your body

to process.”Instead,

don’tgetintothis

situationin the

firstplace.Always

keep a full bottleof

water in sighton your

desk duringthe day.

Andsetalertson

yourphone to remind

youto drinkevery30 minutes.

MYTH

Inwinteryoudon’t need todrinkas much

■ Whileyou may

notfeelas thirsty,

yourhydrationneeds

are no different in

winter — andmay

even behigher. A

smallstudy of17

menin thejournalMedicine & Science

MYTH

Youneedconstantwater breakswhile training

■ A typical gym

session doesn’t

requireany extra

hydrationat all(as

longas you’re well-

hydrated to begin

in Sports& Exercise

suggests thatguys

working outin 4°

temperatures were

40% less thirsty

thanguys working

outin 80°.“You’re

not sweating as

noticeably, but you

arestill sweating,”

says Zeratsky. “It’s

just evaporating

ratherthan stickingto your skin.”

with). Andeven a

sub-one-hour cardio

workoutrequires

only a slightuptick

in water intake.

However,once your

workoutsurpasses60

minutes, youdo need

to start replacing

saltsand electrolyteslostduring training.

Exercise physiologist

Marni Sumbalsays to

aimforroughly200

to400mg ofsodium,

25to50mgof carbs

and 50to 100mgof

potassium,a ratio

foundin most sports

drinks. You canalso

adda powdered mix

to bottled water. To

expertlydial in your

personalneeds,

weigh yourselfbefore

andafter a workout.If you’ve lostmore

than a kilo, youneed

to drinkmore during

subsequent workouts.

Andforevery kilo

ofweight youlost,

that’sonelitreof

H20 you need to down.

MYTH

Youneedeightglassesofwaterper day

■ Inreality,eight

glasses mightnot

be nearlyenough,

especially if you’re

an enduranceathleteor live in

an aridclimate, ie,

justabout90% of

Australia.A much

better guideline is

thepee test,says

KatherineZeratsky,

a nutritionist withthe

Mayo Clinic:“If you’re

peeingeverycouple

ofhoursand it’s a

verypale lemonade

colour, you’re good.”


N

i c k

F e r r a r i


25/132

Photo:GregoireLeBacon

www.Tahitinow.com

SOCIETY ISLANDS | TUAMOTU ISLANDS | GAMBIER ISLANDS | MARQUESAS ISLANDS | AUSTRAL ISLANDS

Worlds away from what’s expected


26/132


FitnessBreakthroughs

Sure,a brisk runor energetic

walk througha lushgreen

landscape is more pleasant

than ploddingalongon a gym

treadmillor sloggingthroughcitystreets.

Butrecent studiesareproducingevidence

that exercising in serenesurroundings is

scientifically betterfor youas well.

Forexample, Stanford Uniscientistsin

theUS let two groupsof subjectsloose

fora 90-minutewalkin eithera natural

oranurbansettingand foundthatbeing

activein natureheaded offthe churning

of negativethoughts — a cycle called

rumination.MRIscansof thenature-

goers’brainsevenshowedreducedbrain

activitylinkedto mentalillness;city

exercisers gotno such benefits.

“Inour evolutionary history,our

response tonatural landscapesallowedus tolookout forpredators, findsources

of water, etc, so interacting withthese

landscapeshasa salutary effectonus,”

saysthe study’sGregBratman.

Exercisingin naturemayalso boost

theimmune systemby switching our

moodinto“rest anddigest”mode— the

opposite of thefight-or-flightresponse —

saysa USsurvey ofhundreds ofstudies

onthesubject,which showedthatfeeling

safeand relaxedhelpsthebody shuttle

resources towards the immune system.

ZapThat Bodyfat!

■ Ifyou’re looking

to get hyper-ripped,

chances are youdoan intense training

routine fouror

five daysa week.

Butunless you

pairthose intense

workouts with

someseriouslyhigh

protein intake,you

won’tscore thelean

massyou want,

according toa new

studyin the Journal

of International

SocietyofSports

Nutrition.

Researchers

put two groups of

study subjects on

a traditional split

liftingregimenthat

alternated between

arms andlegs. They

then hadonegroup

follow a high-protein

diet(with3g of

protein perkilo

a day), whilethe

otherjust their

regular moderate-

protein diet.

In eight weeks, the

S

LoseWeight theMontyPythonWay

■ Varying yourwalking pace and

style can burnup to 20% morecalories, as it makesyour legs workharder, so you burnmore fat, Ohio StateUni researchers say.

The next time yougo for a hike, walkin a way that feels,well, unnatural. No t“Ministry of SillyWalks” unnatural —you don’t have tobend your leg backover your head or doaerial half-turns — ju st s to p a nd sta rt

more often, change

speeds and varyyour walking styleand you’ll boostweight loss.

EarlyBirdsGetBuff

■ Tough time getting to the gym? Moveyour training to6am — the besttime to work out tostay consistent,according to datafrom Jawbone, makerof fitness trackers,on more than a millionof their users. Nota dawn riser? Thethird best time forconsistent workoutswas 9am. (Secondplace was 5am,

but screw that.)

high-proteingroup

dropped three times

as much bodyfat as

the normal-protein

groupand lost

about 300g, while

the normalsgained

almost1.5kg.

“Eatinga lotof

protein doesn’t lead

togainsin bodyfat,

whichis intriguing,”

says study headDrJose Antonio.

Hitthewoodsforahealthierworkout

Exercisinginagreen

spaceputsyourentire

body in a better place.


27/132

[email protected]

USE.DESIGN.ENGINEER.BUILD.REPEAT.


28/132

StyleBreakthroughs


A sharp suit sets youapart

fromthe guys dressedlike

derroswho’ve justfallen

offtheback ofa truck. The

onlydrawbackis youcan’talways

move thewayyouwantin itbecause

thefabric istoorigid.

ManToMan,a Melbourne-

based menswear label hassolved

this previouslyintractable

problemwith theirTech-Fit

trouser, whichhasaninvisible

elastic insert behind thefront pockets

toensurea custom-madefit.Thatmeansthere’s noneed topop the

buttonafter a biglunchanda coupleof

beers, becausethefabricexpandswith

your body. Italso meansyoucan give

ityour allduring hard-foughtoffice

cricketencounters.

Matchthe Tech-Fit trouserwiththe

ManToManstretchjacket — which

hasa simplifiedfabricto makeitless

restrictive— andyouhave theultimate

bagoffruitforguyswholiketogo

hardno matterwhatthey’rewearing.

Betterstill, thisexcellentgear

willonlyinflictminimum walletdamage.TheTech-Fit trouser costs

$69.99,the stretchsuit just

$149.99andthe vest$69.99.

mantoman.com.au

Blackisthenewblack

■ Pickingyour

clothes fora date?Skip

thecolour wheeland

stickto black:66%ofwomenand46%of

menlikeit best,saying

it communicates

intelligence,

confidence and

overallsexiness

withoutgenerating

negativeflak,a

newsurvey by Brit

websitebuytshirts

online.co.uk reports.

Red,in second place,

can seem“arrogant,”

said 66%of the

study’s respondents

and allthebulls

in Spain.

A

Suityourselfall the time

Are youamademan?

■ There’s a sweet

old notion thatevery

youngman hasbeen

taught howto shavebyhis dear, olddad.

Butfor therest

ofus who’ve had to

wingit intermsof

shaving, skincare,

hairstyling, body

grooming, pimple

ablation and so forth

our whole lives,

there’sthe new

guideManmade:The

EssentialSkincare&

GroomingReference

forEveryManby

ChrisSalgardo ($30).

Thissmart,

straightforward

manual from

Salgardo,the

president of skincare

line Kiehl’s,will take

you fromwell-worn

to perfectly shorn

without insultingyourmanhood (or

trying tosell youany

products). It’llalso

go nicely as your

brother’s/mate’s/

grizzledold dad’s

birthday present.

Addsome

realbangto

your wardrobe.

■ Of course you reallywon’t, and it’s not yourfault: a recent thread .com study found thatmost men wear only13% of all the clothes

in their closet.It’s their wives and

girlfriends who maybe forcing them tobuy clothes they don’tneed or like — and thenresist wearing, saysThread stylist SophieGaten. “Guys are waryof those more daring pieces, like printsor brights, becausethey’re not sure howto mix and match.”

But consumerbehaviour consultantPhilip Graves hasanother theory: thatmen wear fewer of

their clothes because

they can.“Womendon’t want to beseen in the samedress twice,” Gravessays, “but there’sno male equivalent

for that. Men aremore interested inprojecting a consistentimage, whereassociety pressureswomen to constantlyreinvent themselves.”

So how to go fromwearing 13% to 100%of what you own? Paredown. “Having dark

je an s th at fi t yo u we ll ,a fitted tee in a neutralcolour and a navy, greyor black sweater is agreat starting point,”says Gaten.

And, hey, it’ll workwith the beanie.

— P A M N U L L E T

Sure,you’llwearthatfuchsiacrochetedbeaniesomeday…

S n a p p er m

e d i a


29/132


30/132

GameChangersE V E R Y T H I N G Y O U N E E D T O M A K E L I F E W O R K F O R Y O U

When it’s 40-odd degreesoutside andthere’scricketon

thetelly, thelastthingyouwanttobe doing is wasting

timein thekitchen. Butthatdoesn’tmean youshould

orderpizza orgo ona Macca’srun. Youcaneasily whip

uptasty,healthyfoodat home in thespace ofa coupleof overs

from Josh Hazlewood. We’ve even sorted the beer for you. Cheers!

Five simple recipes thatare a win-win — for your taste

buds and your waistline.

By Shawn DonnellyPhotographs by

William and Susan Brinson

W

Sizzling summer snacks



31/132


32/132


Greek Devilled Eggs

■ Four regular devilled

eggs have about as

much mayo as a turkey

sandwich. But devilled

eggs are all about

that delicious yolk, so

keep that, but replace

the mayo with Greek

yoghurt. You won’t really

notice the difference —but you will cut calories

by a third.

M A K E I T : Hard-boil a

dozen eggs; let cool and

peel. Cut each egg in half

lengthwise. Remove yolks,

add to a bowl and mash;

add ½ cup yoghurt and

2 tsp mustard and mix

well. Fill each halved egg

white with yolk mixture;

top with chopped onions,

capsicum and paprika.

Greek YoghurtBlue Cheese Dip

■ Ju st 30 grams of

blue-cheese dip contains

150 calories and about

14 grams of fat. So even

if the only thing you ate

was celery sticks dipped

in it, you’d still need to

run for half an hour just

to burn it off.

M A K E I T : Simply use

Greek yoghurt as your

base instead of mayo

and add a little crumbledblue cheese, cayenne

pepper and a few

dashes of hot sauce.

BonelessBuffalo Wings

■ A single deep-fried

chicken wing has 160

calories — not counting the buttery hot sauce

— so a quick dozen has

almost as many calories

as an entire cheese

pizza. To make wings

easier on your gut, go

with pan-fried white-

meat chicken tenders.

M A K E I T : Cut boneless

chicken breasts into

thin strips. Dredge in

a mixture of equal parts

whole-wheat flour and

polenta. Pan-fry in a

little canola oil. Drizzle

with your favourite

tangy hot sauce.

■ Tomato sauce ha s

no fat but is full of sugar

(3.6 grams per tbsp).

Top Tips■ Don’ t be fooled by aioli— it’s just a fancy word for

garlic mayo.

■ Hotsauce is low calorie

but can be high in sodiu m.

So check the label.

■ Mustard is a zero-

calorie, no-sugar way

to add flavour.

■ Cut coleslaw calories

by using vinegar instead

of mayo as a base.

Asmartersauce.

Dipsandsaucesare oftenworse

thanwhat you’re dippinginto

them.Swappingyoghurtfor

mayo will have a big impact.

●Game Changers Nutrition


33/132

Baked Sweet

Potato Fries

■ Compared with

regular fries, sweet

potato fries seem

like the healthier

side — but except

for sweet potatoes’

extra vitamin C and A

and lower glycaemic

rating, the two are

nutritionally very

similar. For the

healthiest cooking

option, always bake

instead of fry — you’l l

cut fat by at least

50% and reduce

calories by a third.

M A K E I T : Cut sweet

potatoes into wedges.

Brush with egg whitesand sprinkle with

sea salt, pepper and

garlic powder. Bake

for 12 minutes or till

golden brown. For

extra punch, drizzle

with low-fat sour

cream and chives.

The Perfect Brew

■ You’ve got all your tasty,healthy snacks ready to go,

so now all you need is some

sort of liquid refreshment

to enjoy them with. Cue 4

Pines Brewing Company’s

new Indian Summer Pale Ale.

Crisp and light in bitterness

with aromas of passionfruit

and honeydew, the brew i s

light in body but not at the

expense of hop charac ter.

It’s the ideal amber nectar t o

quench a man-sized thirst

and will go beautifully with

a variety of foods, especially

spicy fare, like our Bonel ess

Buffalo Wings. Ti me to crack

a tinnie. 4pinesbeer.com.au

REAL MEALS FOR REAL MEN

A cookbook,meal planner and

nutrition handbookfor men. What to

eat to grow muscle,trim down and

outperform your

competition.

EAT FI F I T F O O D F O R B L O K E S YOURDINNER

TONIGHT?SORTE D!p22

GOBSMACKINGLYGOODPIZZA p76

DRINK GREEN, BESUPER p32

EAT CLEAN,LEAND MEAN p10A 6PACK IN 6 WEEKS

BEEFUPYOURBBQ

FUELUPLIKE ANATHLETE

WHAT TO EAT AFTER AWORKOUT

LEANFOR LIFE

TURN OFF YOURFAT GENES

FOOD AS FUEL

BUILDMUSCLENew rules for big gains

EATFIT

O U T N O


34/132

I l l u s t r a t i on s b yH ar v e y S ym

on s

Rageagainstthe machines

Is the equipment you’reusing to build your bodyineffect ive or — worse —downright dangerous?Don’t compromise yoursafety or your gains.Here’s what to do instead.

By Sean HysonPhotographs by James Michelfelder

IftheTerminator

movies have taught

us anything, it’s

thatmachinescan’t

betrusted. This isespecially

truewhendiscussing the

exercise machines in your

gym,whicharen’tdesigned

to accommodateindividual

differencesin bodytypes,

such aslimblengthand

joint structure.Asa result,

training withmachines,

unlikewithfreeweights,canfailto stimulateyour

musclesoptimallyandput

youat risk forinjury. The

followingare threeofthe

worst offenders, withexpert

tipsfromJohnRusin,a physical

therapistandstrength

coach,andourpicksfor

more effective alternatives.

I

Enoughpreaching! Machinecurls put

the shoulders and biceps at risk.

Incline togain.

Doingcurls on

aninclinebench

allowsfor safer,

stronger bicepstraining.

●Game Changers Training



35/132

G r oomi ngb y

Mat t h ew T uoz z ol i / A r t i st sb yT i mot h yP r i anousi ngK é r ast

ase

T H E M A C H I N E : Preacher Curl(previous page)

T H E P R O B L E M : The free-

weight bench version

of the preacher curl

has its drawbacks, but

the machine versionis “orthopedically

evil,” says Rusin,

because you can’t

reposition your body

to use it safely. It

forces your shoulders

into a protracted

position, “and in

some cases even

internally rotates

and elevates them,

putting unwanted

stress on the shoulder

complex”. It can also

lead to an extreme

stretch on the lowerpart of the biceps,

where it inserts into

the elbow, which can

result in a biceps tear.

T H E U P G R A D E :

The prone incline

dumbbell curl. Set a

bench to 45 degrees

and lie on it chest

down with a dumbbell

in each hand; curl

with palms facing up,

bringing your elbows

forward slightly as

the weights rise.

“This movementallows the shoulders

to remain in a neutral

position,” Rusin says,

“while also taking

advantage of the

more natural

movement paths

that dumbbells offer.”

“How many repsshould I do eachset to build themost muscle?”

■ The number of repsyou need to performshould change overtime, just like theexercises themselves.

Sets of one to fivereps do the most tobuild pure strength, butthey also activate yourbiggest muscle fibres

— so even if gettingstrong isn’t something you care about, don’tneglect them.

Sets of six to 12 repsmaximise muscle sizeand can be used onmost of your lifts most

of the time. Higher

reps — more than 12— should make up asmaller portion of yourtraining until you’reexperienced. At thatpoint, sets of 20 or so

reps on leg exercises(done with perfectform) can shock thequads and hamstringsinto new growth.

Finally, low-rep sets,because they implyheavy weights, shouldbe used sparingly —two or three times aweek on only a coupleof exercises.

Sean Hyson is the Men’s

Fitness training director

and author of 101 Best

Workouts of All Time,

101bestworkouts.com.

HARDFACTSOUR TRAINING

DIRECTOR SEANHYSON SOLVESYOUR WORKOUTCONUNDRUMS

T H E M A C H I N E : Seated Ab Rotation

T H E P R O B L E M : You

sit in it to do a

twist-like dance

move. “Combining

flexion, rotation

and side bendingsimultaneously at

the lumbar spine

is a terrible triad,”

says Rusin. Not only

do the position and

added weight put

your back at risk,

but the element of

increasing speed (the

machine allows you

to swing your legs

violently side to side)

and sudden direction

changes prompt

Rusin to call the ab

rotation “the mostdebilitating machine

in the gym”.

T H E U P G R A D E : The

Pallof press. Attach

a band to a sturdy

object at chest height

and grasp it with

both hands. Stand

perpendicular to the

machine and press

the band out to arms’

length in front of

you. Don’t let it

twist your body.

Resisting rotation,

rather than training it

directly, integrates the

shoulders and hips to

strengthen the core.

T H E M A C H I N E : Seated Leg Curl

T H E P R O B L E M : Sitting

down tilts your pelvis

backward, which

flattens out the arch in

your lumbar spine. An

unnatural position to

work the hamstrings

in, it increases the

compressive forces

on the hams where

they insert into the

back of the knees.

“The heavier you go,

the more likely the

compensation at the

pelvis,” says Rusin.

T H E U P G R A D E : The

swiss ball leg curl.

(Brace your abs

and raise hips into

the air but keep

knees straight and

heels on stability

ball. Bend knees

and roll the ball

back towards

you. Keep hips

elevated.) It’s one of

the few hamstring

exercises that

train the muscles’

two functions

simultaneously —

extending hips and

bending knees.

The seated abrotation is “themost debilitating machine in

the gym”.


36/132

3 6 M E N ’ S F I T N E S S F E B R U A RY 2 0 1 6

■Rejection is

often the start

oftheroad to

self-discovery and

happiness.For

15-year-oldJesse,

a boarderat

TownsvilleGrammar,

his brush-off

involved a girl at

school, whorejected

his offertogo out.

Atthe time, Jesse

weighed 96kg,

andhe thought

the knockback

wasbecauseof

his weight.

As a result, he

became disillusioned

andbegan to

questionwhat he

was doing with

hisbodyand how

it was limitinghis

choices in life. It was

a process that would

change him forever.

Jesseliveson

Numul Numul

Station inthe

NorthernTerritory.

Hisdad is a contract

musterer andmuch

ofhis life has been

spent on cattle

propertiesin WA

and the Territory.

Unlike a lot ofcity

boys,his weight

gainwasn’t due to

consumption of junk

food— heatethebest

home-cooked bread

and healthygrain-

fedmeataround—

rather,it was lack of

consistent activity.

He playedrugby

union,but apart from

helping out from

timeto timemoving

haybales or herding

animals, he didn’t

doa lot.

His excessweight

wasn’t really an

issue untilhe moved

to boarding school.

“I didn’ttake notice

before that,”he says,

“but atschool I found

body image is really

important.” Although

heturned outas

propin therugby

side,barbs about

hisweight beganto

sting: “Itwasn’t so

muchwhen mates

didit, butwhen

people I didn’tknow

didit — thathurt.I’d

sitin myroomand

sulkabout it.”

So when he

experienced the pain

of thatromantic

rejection all the

factorswere in

train for himto

make a change. He

consulteda boarding

housesupervisor

who devised HIIT

sessions and

bodyweight circuits

forhim, whichwere

“excruciating — it

brought me totears”,

butthe results were

extraordinary. In

four monthshe shed

15kg, buthe wasn’t

satisfied just yet.

Earlier this

year, onthe advice

of Townsville

personaltrainer

Jaryd Terkelsen,

Jesse began eating

2,600-3,000 calories

a day,so thathehad

enough fuel to build

muscle andalso burn

fat.To supplement

andreplace some

of themeals hewas

getting at school,

he startedadding

in tins oftunaand

cooking chicken,

quinoa andbrown

ricein the microwave.

Itdidn’t godown

wellwith the college,

butsuchwashis

determinationto see

the transformation

through,he even hid

food inhis dorm to

keep thedream alive.

He introduced

isolationsessions

— “lowreps, high

volume”— HIIT

sprintsand Tabata

intervals intohis

workout program and

thefat continuedto

drop off.Eight months

afterstarting, he’d

seared 33kg from

If you’ve a story l ike Jesse’s you’d like to share, send an email to [email protected] with clear before and after photos (photos must be at least 1MB each).

TALEOFTHESCALEJESSEHAMMAR

AGE: 15

LIVES: NUMUL NUMUL, NT

HEIGHT: 173CM

BEFORE: 96KG

AFTE R: 63KG

LOST: 33KG

●Game Changers

TeenspiritOverweight and feeling unattractive to the opposite sex, student JesseHammarknuckled down andlost an impressive 33kg in eight months,transforming his life and the way people see him in the process.

Inspiration

“Ididn’ttakenoticeofbody

imagebeforeIwenttoboarding school.ButatschoolIfound it

is really important.”

hisframe— downto

63kg,an awesome

achievement.The

troublewas,he was

no longerbig enough

toplayin theforwards

onthe footy field.

Jesse hassince

put on3kgof lean

muscle, thanks

to increased

powerlifting and

wheyprotein.His

goal is 75kg and

winningback his

position as propin

the rugbyteam.

He saysthe key

to maintaining

focus duringa body

transformationis

mixing itup inthe

gym, changing

the program every

session andkeeping

it interesting.He is

currently taking on

the 404 Challenge:

101 squats, 101

leg press, 101leg

extensionsand

101 lunges.

Best of all, hesays,

hasbeenthe positive

receptionfrom mates

andfamily— “some

friends even want

me totrainthem”

— and eventhe girl

who spurned him

is impressed:“She

textedme and said

howproud shewas

of me,” hesays.

Jesse is just happy

heis so muchcloser

toachieving thebody

hewants. “I didthe

impossible,” he says.

“I wantto be able

toinspire people to

achieve the things

I did.You haveto

findyour drive, your

motivator,then be

consistent. That’s

what I did.”


37/132


38/132


39/132

●Game Changers Health

Thehottest,coolestbed

you’llever

buyIf you’re not sleeping — or better yet,

playing — on one of the cushy newmemory-foam mattresses, you don’tknow what you’re missing.

By Adam Bible

Byfar themostimportant hoursof your lifearethose you

spend inbed— for a lot ofreasons. A goodnight’s restcankeep

youfit,sharpen your brainandboostyour sexdrive,while

losingsleepcandepress you, boostyour risk ofheart disease

andeven,accordingto a brand-newstudy,make youfourtimesmore

likelyto catcha cold. Inother words— youdon’t snooze,youlose. When

itcomes toyourFortress ofZs,yourmattressis thefoundation.Thetype

you probablygrewup sleepingon— a slab ofmetalcoilsundersome

cotton batting andfabric — hasbeenaround for more thana century.

Often stiffand uncomfortable, innerspringmattresses were, formost oftheirhistory, a moribundindustrywithlittleinnovationand virtually

no competition. Then NASA went and developed an all-new foam.

B

Ifsomething’s

goingtopopupin

thebedroom,it

shouldn’tbea

mattress spring.


40/132

s h u t t e

r s t o

c k

Themattressfrom outer space

Called “temper

foam” andableto

absorbup to36

Gs (!)of force,NASA’s

foamwas created

as seatcushioning

and crashprotection

fortest planes and

spacecraft.But in the

’90s,the mattress

industrymodified it

andvoilà:“memory

foam”wasborn.

It created a

sensation. The

thick, air-filledfoamconformedto

thebody, relieving

pressure points,so

sleep wasvastly

more restful.It also

isolatedmovement

well,so a sleeper

wouldn’tfeela

partner’s every

tossand turn.

Alas, memory

foam also had some

drawbacks.Forone, it

couldbe hot tosleep

on.“Cool is key,” says

sleepresearcherDr

RebeccaRobbins,

authorof Sleepfor

Success!. Sleepers

couldalsosinkin so

farthey felt “stuck”.

And tocapit alloff,

though foamtended

tolastlonger than

springs,it could also

costtwice asmuch.

Soon, theonly

thing most people

Time togotothemattresses!Thebestsitesfor

buyingafoambed.

SleepTherapy

■ TheSleepTherapy

rangeof quality

mattresses have

awesomecred. They

weredesignedin

collaborationwith

a leading Australian

foam manufacturer,

leveragingover50

yearsofresearch.

SleepTherapy

usesmaterialwhich

issofttothetouch

whenlowpressure

isapplied.Butas

pressureincreases,resistancebuilds

providingdeep

support,soyou

don’twakeupinthe

morningfeelinglike

atwistedthong.

SleepTherapy

productsare

available exclusively

online,and comewith

a 30-daysatisfaction

guarantee.

ClassicQueen,$499;

sleep-therapy.

com.au

Ergoflex

■ TheErgoflexVisco-Elastic

memoryfoam

mattressisa

temperature-

sensitive,pressure-

relieving mattress

thatmoulds itself

tothecontoursof

yourbody.

Itcomeswitha

hugerap: Ergoflex

isrecommended

bymedical

professionals

acrossScandinavia

andusedinthe

healthsector

throughoutEurope.Ergoflex’s unique

“Cool-Sleep” airflow

system allows air

to flow through

the body of the

mattress, preventing

overheating, so you

get a good night’s kip.

Ergoflex

mattresses come

with a huge 100-day

trial so you can really

make sure the bed

you buy is the one

that best suits

your body.Queen,$999(normally $1,799);

ergoflex.com.au

Prices youwon’tlose sleep over

As forprice,there’s

goodnews there,too:

theentirefoam-

mattress industry

haschanged andit’s

you,the buyer, who

reaps thebenefits.

Sure, thebig

brick-and-mortar

guys, suchas Forty

Winks, Captain

Snooze,Sleep City,

Sleepmaker, etc,still

controla huge chunk

of themarket,andif

youbuy from them,

your foammattress

— whilestillcomfy

anda good

investment— willset

youback a bundle.

Butgo online and

what willyoufind?

A memory-foam

goldmine.

Started by

mattress-industry

veteransand insiders

whobrokefrom

thebigboysto go

out ontheir own,

the Internet foam-

mattress industryis

innovationat itsbest.

Companies suchas

SleepTherapyand

Ergoflex havecut out

themiddlemen and

insteadsource their

own materials.

Thesesmaller,

less encumbered

companies arealso

agileenoughto

respond to customer

feedback quickly

andmake design

changesthat would

take thebrick-

and-mortar-based

behemothseons.

Andif you’re(understandably)

worriedabout not

beingabletotry

beforeyou buy

(though someonline

sellersdo operate

showrooms), most

companies offer at

least a 30-day trial.

Start gettinga

goodnight’s sleep

andthere’s notelling

what elsemight

go betterbetween

the sheets.

Doyouneed abedmadeoffoamcreatedtoabsorb36Gsofforce?We hope so.

1.Trytotestitinastore

■ Ifyou’venevertried thi s ty pe of matt res sbefore,headtoalocalbrick-and-mortarstore to fin d out how the y fee lcomparedwithinner-springs.Althoughyoucangetalessexpensivefoammattress shipped to you r doo r for fre e,it ’sgoodtogetanidea

of the differences.

2.Don’tgosoftinthebed

■ “Ifyouquicklylieona storemattress,especiallyif you’re tiredfromshopping,youmaygotoosoft,”saysBenTrapskinoftheblog sleepsherpa.com. It takes abo ut 30 day s to tel l if a mat tre ss sui tsyou,soifyouwanttobuyrightthen,go

harder than you think.

3.Avoidgetting high(notlikethat)

■ Checkthe densityof the me mor y foam. “Hi ghdensity”ismoredurableandfirmer andconforms to you r bod y the bes t, butitcanalsogiveyouthat“stuck”feelingandmakeyoursleep hotter. Youwanta mattresswithamajorityof“mediumdensity”foam,which

will give you the best feel.

How to shop for memory foam

Howdoesmemoryfoamprovidesucha spine-tinglyrestful sleep?It’sallinthelayers.

rememberedabout

memoryfoam was

the infomercial.

Foam

improvement

Andthat’swhere

thestorywould’ve

ended if the

mattress industry

hadn’t gotits arse

in gear andcreated

the innovative

new memory-

foambedding

we havenow.

Talk aboutworlds

apart:today’snew

and improved foammattresses arestill

dense enough to

conformto your

bodyand create

the perfectneutral

spine positionfor

ideal sleep,but the

high-tech foam

(blends,gel, mixed

layers)sucksheat

moreefficiently from

yourbodyso you

sleepsupported but

cooland without

sinkingin like

you’re ina bowlof

marshmallow fluff.

In fact, memory

foam is now the

mattress toget

whetheryou’re

active — soyourbody

needs somecradling

support tospur

recovery andgains—

or yousimply want

a restful,comfortable

but supportive sleep.

Sweet dreams

●Game Changers Health

■ Thetopofmostnew foammattressesisgel-infusedor

holeyfor coolsleeping,withmemoryfoambelow “to comeupandmeetyourbody,giving yourligaments,bloodvesselsandnerves thebestchancetorecover overnight,” sayssleepexpertScott Bautch.Denserfoamfillsthe bottom layers fora solid feel.



41/132


42/132


●Game Changers Power training

Howtodoit

1) Seta boxthat’s

about24 inches (61cm)

high onthefloorin

front ofyou.(Use a

padded box, if possible,soif you wipe out,you

won’tget seriously

hurt.) Stand withyour

feethip-width apart

andswingyour arms

behindyou asyou

bend from thehips

andkneesto generate

power. “Comedown

to a quarter-squat,”

Bruno says.

2) Swingyour arms

forwardand jump

uponto thebox,

landingsquare in the

middle. “Your landing

shouldlook likeyour

takeoff.” Whileyou’ve

surely seenpeople

land in a deep squat

onbox jumps, that’s

notgoodform.For

a safe landingthat

trainsyour body to

absorb force, landin

a quarter-squat only.

Bruno saysif the

boxisn’ttoo high

youwon’tsinkinto

a fullsquat.

3) Step offtheboxbackto thefloor —

don’t jumpoff. Reset

andgo again.Yes,

you’llsee people

jumping down from

thebox inCrossFit

classes, but according

toBruno,“it eliminates

thepointof the

exercise,whichis

totrainpowerwith

low impact.”

The benefits

■ “As opposedto

vertical jumpsor broad

jumps, which are

harderon thehips and

knees,”says Bruno,“thebox jumpletsyou

trainfor powerwithout

a hard landing.”

Almostanyone can

doa boxjump,if they

startcautiouslyand

usegoodform.It

trainsthe nervous

systemto fire the

muscles explosively,

whichimprovesyour

potentialto runfast,

changedirections

quickly andaccelerate

throughsticking

pointson lifts.

Programming

■ Perform boxjumps

afteryour warmup

butbeforeanyheavy

training.Youneed

tobe freshforpeak

power.Do three setsof

five, resting a minute

betweeneach set.

Whenyou feel

you’vemastereda

shortbox,add4-6

inches (10-15cm)to the

height. “Ifyour gymhasonly onesmall

box,you canprogress

toseatedbox jumps,

whichchallenge

youby eliminating

the stretch reflex.”

Seta benchbehind

theboxand siton

it.Fromthere,you’ll

explosivelyjump

offthe bench onto

the box. MastertheboxjumpIncrease power and explosivity with

this essential exercise.

By Sean Hyson

When it

comes to

boxjumping,

Yankee

athletes areking. InApril

lastyear, a video surfaced

of HoustonTexansNFL

player JJWattsmashing

a 61-inch(155cm)box

jump — nosmall featfor

a 196cm,131kgdefensive

lineman.If you’reinterested in

squattingheavier, orbeing ableto

leap higherandbe more explosive

onthe footy field,bossingthe

boxjump is absolutely key.We

got Ben Bruno(benbruno.com),

a trainerto celebsand pro

footballers,to explainthefiner

points,so youtoo canget higher

and stronger for longer.

W

Jumpto it.Your landingpositionshould looklike your

takeoff: landinthe centreof theboxin a quarter-squat.Each landing should be soft and quiet.

Getonup. JJ Watt’sbest

boxjumpis 61inches.

You should startwith

24 inches.

sh u t t er s t o ck ; J J C o ur t e s y of R e e b ok ; J am e sMi ch el f e

l d er

“Theboxjumpletsyou

trainforpowerwithouta hard landing.”


43/132

E OU

Global Leader in Body Composition Monitors

Tanita is proven by Health Professional’s world wide to be the most accurate

body assessment brand on the market. Fine-tune your training program,

exceed your health and tness goals, accurately track your progress, increase

your performance and see how your training transforms each part of your

body with the Tanita BC-545N segmental body composition monitor!

For more information visit www.tanitaaustralia.com or scan here

@tanita_aus @tanita_ausTanita.Australia


44/132

ALWAYS

THE FUTURE OF CHARGING TODAY WIRELESS CHARGING

www.bosch-pt.com.au/professionalBosch Blue Power Tools*Excluding GML 18V-LI Soundboxx

Wireless charging gets you working continuously without interruption, saving you time

and money. Transform any existing Bosch Blue 18V tool to wireless*, so charge time is

no longer downtime. Charging your tool is now as simple as putting it down, with wireless

charging technology continuously topping up the battery, so it is always power ready.

See how it works here


45/132


●Game Changers Eat well

SuperfreekehDone with quinoa? Try this heart ier, tastier,healthier opt ion next time you’re craving carbs.

By Bill Bradley

Photographs by Christopher Testani

Fitnessinabowl:

hot,spicy,tasty

SesameFreekeh

with Seared Prawns.


46/132

●Game Changers Eat well


Freekeh

hasbeen

waiting

a couple

of thousand years

forits momentin

thespotlight,and

it’sfinally arrived.

This ancient grain

(meaning it hasn’t

been altered and

hybridisedin labs

like modernwheat

andcorn)with

Middle-Eastern

originsis thenew

go-to healthy carb.

“I’mnot surprised

freekeh has been

trending,” says

F o o d s t yl i n g b yM

i ch el l e G a t t on / S t o ck l an d M ar t el ; P r o p s t yl i n g b y S ar ah S m ar t

Cook it!F

fitness and nutrition

expert Jim White.“It’s

very versatile— the

perfect carb to help

youget lean.”

Whatmakes

freekehidealis its

low glycaemic index

score (meaningit

has less ofan effect

on your blood sugar)

which preventsthe

spikes andfalls that

spur snack cravings.

Plus, it hasabout

twice as much fibre

as quinoa. “And

complex carbshelp

rebuild muscle,”

White says.

Another big plus:

freekeh cooks

much thesame way

quinoa and brown

rice do, but ithas

a stronger flavour:

the green wheat is

fire-roasted after

harvest, giving it a

slightlysmoky taste.

Toastit and add to

salad or yoghurt,or

turn it into dinner

withchicken or fish.

“Orget more

creative,” says

White. “Freekeh

canbe madeinto

vegetarian burgers

and soups.”

Freekeh is so

idiotproof (addit to boiling waterin a 2-to-1 water-to-grain ratioand simmer 20minutes), you’llwant to make ita diet staple.

Here’s one wayto do it: a freek ehdinner bowlto serve fourhungry guys.

SesameFreekehwithSearedPrawns(OPPOSITE PAGE)

S E RV E S 4

I NGRED I ENTS

3 plums,diced

Salt1 / 3 cupricewinevinegar

500glargeprawns

3½ cupsfreekeh,cooked(seeleft)

½ cupmint,f inelycut

¾ cupwhitesesameseeds, toasted

1 cupslicedcelery½ cupspringonions,

thi nly sli ced

¼ cupchoppedcoriander

½ cupwhitesesameoi l

1½ tspchilliflakes

Juiceandzestof1lemon

D IRECT I ONS

1) Seasonplumswithsalt,coverwithricewinevinegarandletsitt i l lplumsturnbrightred.Mixinablenderti llsmooth.

2) Sautéprawns

onthestovetop.(Barramundior redsnappercanalsobeused.)

3) Mixfreekehwithmint,sesameseeds,plumsauce(reserveasmallamount),celery, springonionsandcoriander.Tossinsesameoil til l glo ssy.

4) Topfreekehwithprawns, chilliflakes,lemon juice andzest, and remainingplum sauce.

Smartcarb.

Freekehbeats quinoa

andbrownricein

proteinand fibreand has

a robust, smoky flavour.

Freekeh 43 28.9g 8.9g 5g

Quinoa 53 28.9g 6.4g 3.2g

Brown rice 50 34.8g 3.7g 1.6g

Couscous 65 32.4g 5.9g 0.9g

White rice 89 36g 3.2g .6g

All values based on ¼ cup, uncooked

Grains by the Numbers

Nutritionally, freekehtopsall otherpopular grains,with more than twice the protein of brown rice.

G I I

n d e x

C a r b

s

P r o

t e i n

F i b

r e


47/132


48/132

s n a p p e r m e d i a


●Game Changers Grooming

1 2 3

4

LookinggoodThe products you need to keep your face and body in top shape.

Epidermis expertChristopherGlebatsasfrom Lqd answersyour curliest skincare questions.

What are thefirstsigns of skinageingin men,andhow cantheyaddress it?

■ The eyesaren’t

just thewindowto

thesoul, they are also

thefirst area where

menstartto notice

their skinstarting

tosag andwrinkles

appearing.By the

timethis happens,

a lot ofthe damage

has already been

done. Luckilythis is

alsowhere thelatest

skincareresearch

is focused.The only

option used tobe

filler andbotox,but

dueto the latest

breakthroughs in

peptidetechnology,

you can now start to

reverse thesesignsof

ageing,with peptides

that canincrease

collagen production,

lymphatic drainage

andremoval of

pigmentation(black

circles) aroundthe

eyes. Guys will

quickly seea massive

improvement if

theypurchase a

quality eyeserum.

In fact, don’t

be surprised

if yourgirlfriend

starts nicking

your products!

A lot of guys sufferfromingrownhairs.How do

you nuke themfor good?

■ The best way to

fight ingrownhairs is

to usea combination

of productsthat

containglycolic acid

(AHA)and salicylic

acid (BHA)— these

twotypes of acids

together improve the

skin’s abilityto fight

off theinfection and

exfoliate the skinto

bringthe hair tothe

surface.Thereare anumber of effective

ways to removebody

hair.I recommend

usinga quality

hair trimmer.

Face scrub and

blemishcontrol

arethe perfect

combinationto

combatboth acne

andingrown hairs.

For guys whohavesensitiveskin,whatshould

they look outforwhen choosinga product?

■ Thesinglebiggest

irritant in skincare

is fragrance. Look

forproductsthat are

fragrance-free for

best results.

5

Hair anti-hero.

Chewbacca’s hipster

beardwasa little

out of control.

1. Gillette BodyRazor , gillette.com.au 2. Bulldog ProtectiveMoisturiser , au.meetthebull dog.com 3. Primal Earth Refresh Shave Gel , primalearth.org 4. Lqd Blemish Control ,

Lqd.com.au 5. Bump eRaiser Concentrated Serum , bumperaiser.com.au


49/132


50/132


LearnIt!

Like mostguys thesedayswhoenjoykeepinground-the-clocktabs ontheirtness levels, youprobablyknow theuniquepleasureof gettingthatlate-in-the-afternoonwrist-tracker orsmartphonemessage: Goalachieved! You’ve walked 10,000steps. Great job!Thoughhardlythesamelevelof satisfactionthatfollowsagood5Koranhourwiththefreeweights,it’sneverthelessa nicelittlecondenceboost.

Butconsidering thepaceatwhich technoloyis advancing,haven’tyou alsofound yourselfwondering whyall thesecutting-edge digital toolscan’tdo just a littlemorethancountcalories,stepstakenandheartbeatsper minute?Say, beama doctorintoyour loungeroomin anemergency?Let yoursmartphone

doubleas a nutritionist, therapistor evenmedical specialist — or, betteryet,all three?

Well, get ready for some good news, because that’s all I’ve got for you from here on in.

Becausebeing healthyisn’tjust

aboutaccumulating data—it’sabout

what you do with it.

Turnyourphoneinto a lifesaver


51/132

you can message your doctor withfollow-up questions about yourtreatment anytime.

Set up your own “fitness consultant”

So, you already have all your differenthealth-tracking gadgets and apps talking to Apple’s Health app if you have aniPhone, or Google Fit if you’re usingan Android. If not, go and set that upright now. (Trust me: just do it.)

Next step? For iPhone users, checkout Addapp, a service that looks at datafrom all your apps and tness devicesand gives you actionable insight suchas how your activity levels and sleepquality are related, and whether youractivity levels correlate to the foodyou’re eating. It also connects you withapps like Uber and Foursquare’s Swarmand alerts you when it sees correlations

between, for example, periods of time when you’re eating out a lot but falling off your running routine, or taking moreUber rides that could be affecting yourmood or weight. Because Addappanalyses data in real time, when it spotsunhealthy trends it can quickly notifyyou and offer suggestions — before youstart to get out of your tness routines.

You could also take a look at WebMD’sHealthy Target app. Basically, youenter your health goals, then HealthyTarget looks at all your data andprovides customised insights andrecommendations. Each week, you’ll get a review that will show you whereyou succeeded and where you coulddo better, plus actionable tips to helpyou improve your health the next week, before you’re reviewed again. In other words, it doesn’t just accumulate data,it tells you what to do with it.

Get your own personal nutritionist

Nothing helps you lose weight likea for-hire expert. For as little as $48per month, the Rise app gives youon-demand access to a registered

dietitian who evaluates your meals

Avoid the doctor’s offi ce. Period.

Recently, my wife had a chest rash we were concerned about but didn’tconsider at all life threatening. Soinstead of embarking on a time-consuming trip to the emergencydepartment, I red up a new app —Doctor On Demand — and paid $40to get her a 15-minute consultation witha nearby doctor. It was amazingly easy:through a FaceTime-like interaction,the doc took a look at the rash anddiagnosed it as rinworm, and hada prescription automatically sent tomy local pharmacy. In fact, with its1,400 doctors available 24/7, DoctorOn Demand is an excellent way totreat many simple ailments, such asmuscle sprains, sports injuries, sorethroats and cold and u symptoms.

If you don’t feel like beaming thedoctor into the room live, you can text,too. Just download HealthTap, an appthat connects you with real doctors forfree. And don’t worry, there are 74,000medical professionals on the company’sroster, so someone will get back to youfast. You can even take it to the nextlevel and share photos or test resultsand pay a small fee to get an answer,

more insight into a condition or justa second opinion. Obviously, I wouldn’tadvise using HealthTap for severechest pains, but you get the idea.

And if you really want to avoid yourregular check-up, consider makinga bigger investment: smart, new,easy-to-use blood pressure andheart-health monitors are now widelyavailable at chemists and places likeHarvey Norman and Dick Smith.

Clear up your skin

If you’re dealing with annoying acne,you won’t necessarily get what you needfrom Doctor On Demand or HealthTap,since you’ll need to talk to a specialist.

Instead of waiting to get a referral fromyour doctor, log on to the new appDrSpotless, which connects you witha certied skin specialist for a small fee.Rather than sit in a dreary waiting room,you just ll in a quick survey on yourphone, take a few well-lit pictures of theaffected area, and within 24 hours you’llhave a consultation. Just three days later,you’ll receive custom-formulated acnemedication at your door, along with a

treatment plan. And, for peace of mind,

The HealthTap app

has 74,000 doctorswaiting for your

text — so, yeah, you’ll

hear back pretty fast.

and offers you feedback about your diet.The app’s super simple to use — just take

pictures of your food and share notesabout your exercise and in a matter ofminutes your coach will come back withproblem spots and challenges; he or she will even join you for some celebration when you hit your health goals.

Simply tracking your meals is another great, easy way to keep yourself honestand make sure you hit your calorie goals each and every day. I love UnderArmour’s MyFitnessPal app, a freecalorie counter and diet tracker. Whatmakes it stand out is its massive built-indatabase of more than ve million fooditems. For instance, search for “GrandeSoy Caramel Macchiato” and, no joke,the Starbucks drink pops right up — 240calories. And you get not just an accuratecount of your day’s calories andcomplete macros but also the ability tosync that data with more than 30 otherapps and devices, such as Addapp orthe Withing’s Smart Body Analyzer,a scale that transmits your weight wirelessly so you’ll never lose track.

And, in an emergency, stop yourself from

going on a rampage

After a tough meeting, I need a minuteto get my head back in the right space.For that, I turn to Calm (calm.com), anapp for desktop, tablet or smartphone.Unlike the dozens of other meditationapps out there, Calm cuts through theclutter precisely because there’s noaccount to set up or community to join — you simply launch it and starta meditation session within seconds.Out of all the meditation apps I’ve tested(too many to count!), Calm has the bestcurriculum of guided meditations thatmanage to be both deep yet easy toimplement into your life. Start withits free “7 Days of Calm” course, which walks you through the basicsof mindfulness, deepening yourconcentration and focusing on yourpatience. From there, you can pull upthe app whenever you need it — at yourdesk, during your lunch break — anddo a session as short as two minutes.

Once you’re logging 30-minutesessions, not even leaving your phoneat home will throw you into a panic. ■

Mario Armstrong is adigital lifestyle expert.

by Mario Armstrong


52/132


Earn It!

ol i v er m un d

a y

Save cashfirst,ask questions later

When youworry about getting axed,youthink aboutwhereyournext jobwould be. But the truth is, there’sonly onereasonthe thoughtof a layoffshouldmake youbreak outin a sweat:becauseyourmoneywouldstopowing—andyour bills would keep oncoming.

Buttherearewaystolessen thethreat.MarkHorstman,co-ownerof consulting rmManager Tools, recommendsputtingasidea portionof your pay tillyou’vebuiltup an emergencyaccountthat wouldcoverabout sixmonths of expenses. Thatmaysoundimpossible, but making a sacrice now would benothingcomparedwithenteringyourthird month of unemployment andnothaving money topay therent.

Therstruleofsavingmoneyistoautomatetheprocess.Logintoyour bank and set up automatictransfersfrom your main account to your savingsonthe day after you get paid. Nowgureouthow you’regoing totightenyour budgetto accommodate thisnewausterity. Forthe low-hanging fruit,check your recurringmonthly bills toseewhatyoucancut.AreyoupayingforNetix buthardlyever watchit?Eating

lotsof lunchesout?If youstartbrown- bagging it to the office and drop theNetix,you’llbehealthierand richer.

Become an HR insider…

It’s easy todismissthe human resourcesdepartmentas a cubiclefarmfor bureaucraticdrones, but why turna potentialally intoan enemy?

EveryoneneedsamateinHR.Itupstheodds you’llget advance warning oflayoffsandputsyouinabetterposition tohearabout any (real)openings inother departmentsif your job is eliminated. Remember, when thecompany startsslashingandburning,so-called“open positions”aren’treallyopen atall, asmanagersagreeto leaveseatsunlledto avoidcutting existing staff. HRknowsthedifference between those bargaining chips and genuineopportunities.

For thesame reasons, youshouldcultivatea mentorwho cankeep youin theloop.Now, when youdon’t haveanobviousagenda,isthetimetobuildcontacts. Ifyour rmis into corporatechallenges,run, andnd any excuse

to follow up with the people you meet.

All around the world, corporations have beenacting like horny uni students the week before graduation: hooking up with other corporations with such abandon that 2015 officially became the biggestyear formergers andacquisitionsin history.They do this to boost sales — then cut employeesfrom thecombined companyto reducecosts.WallStreet calls it “synery”. A more accurate word wouldbe “layoffs”.

Sooneror later, it seems to happen to everyone.I was laid off in the GFC, but luckily I’d made theright moves ahead of time to set myself up for

a quick bounce back. Now, I’m assuming you’realready doing everything youcantokeepyournameofftheboss’slistofblokeshe’dcutlooseifhehadto(trustme, that list exists). And I get it: you’re the guy whose work is directly tied torevenue, whocatchesthecrucialassignmentbecause his boss knows he won’tscrewitup. Solosingyouwouldcostthemmore than keeping you. Butlet’s faceit:no-one is invincible. Here are thesteps totake nowso you’repreparedwhenthe HR manager stops by your desk and asks, “Could I see you in my office?”

How every successfulworkingmanshould getreadyfor thefour wordshe’sneverwanted to hear: “You’vebeen laid off.”

Doomsday prep


53/132

…but work the outside, too

If you don’t have contacts throughoutyour industry, start building them.Attend industry conferences and whenthe panels are over, spend some qualitytime at the bar with folks from othercompanies. Try to get yourself on apanel — if you do become a speaker,you’ll be ooded with business cards.

Also — this is second nature to salespeople — join a trade association (youmay be able to expense the fees; if not,you can deduct them on your tax

australian mens fitness - february 2016.pdf

Documents