men’s muscle & health the art of staying · pdf fileget shredded this summer 2015...

UNLEASH YOUR SUMMER SIX-PACK P92

MMHMEN’S MUSCLE & HEALTH

GREG PLITT

THE ART OF STAYING

IN SHAPEP58

&FOR MEN WHO WANT TO LOOK AND PERFORM AT THEIR PEAK

GET SHREDDED THIS SUMMER

201 5

EAT BIG ON A BUDGETP98

DO YOU EVEN SQUAT?

WHY YOU NEED THIS ONE POWERFUL MOVE P44

FULL-BODY BEACH WORKOUTP78

DISCOVER ECCENTRIC TRAININGP30

OPTIMISE YOUR HYDRATION P84

FOODS FOR BETTER

HEALTHP110

JAN/FEB 2015

ISSN 2200-968X

9

772200 968008

01

J

UN

E 2

012

JAN

/FE

B 2

015

ISS

UE

#7

GR

EG

PLIT

T | S

UM

ME

R 2015 | B

EA

CH

WO

RK

OU

T

88

CONTENTS

ISSUE

7

FEATURES44 DO YOU EVEN SQUAT?

Our resident physio Stent Card explains the exercise anatomy of the squat, and why this is one powerful move you can’t train without!

116 WEEKEND WARRIOR: THE WIDE OPEN OCEAN With the sun beating down on you and the wind pushing waves across your bow, sea kayaking is an intersection of brute physical activity and the natural environment.

120 YOUR GUIDE: BUST OUT OF YOUR PLATEAU Plateau occurs when your body adapts to whatever training and diet you’re giving it. Here are some areas to consider in order to bust out of your plateau today!

TRAINING30 LIFT V LOWER

If you’ve never heard of negative training before, you might just be missing out on the next best training technique for increasing your size, strength and power!

50 LVR TRAINING Add chains and bands to your workout and experience the benefits of Linear Variable Resistance training (LVR).

122 FROM THE GROUND UP This leg day routine is designed to go hard on the front of the thighs, giving you a solid foundation for the rest of your body and provides your legs with a challenge and the chance to grow.

NUTRITION84 WORK IT OUT

Are you struggling to recover after your workouts? The issue may lie in poor nutritional status and hydration practices.

98 EAT BIG ON A BUDGET Is there a way to eat big when you are on a budget? You know it. Here are some tricks of the trade that you’ll need to know.

MOTIVATION36 PROGRAM RESTART

We share some suggestions to give you “the edge” and approach your exercise program with a broader perspective.

125 BECOMING IMMORTAL In this lesson we learn how to free ourselves from ourselves, by becoming “immortal”!

132 STAYING IN SHAPE AROUND THE WORLD MMH Ambassador Sonny Brown gives you the hot tips to keeping fit on your next overseas adventure!

58

UNLEASH YOUR SUMMER SIX-PACK P92

MMHMEN’S MUSCLE & HEALTH

GREG PLITT

THE ART OFSTAYING

IN SHAPEP58

&FOR MEN WHO WANT TO LOOK AND PERFORM AT THEIR PEAK

GET SHREDDED THIS SUMMER

201 5

EAT BIG ON A BUDGETP98

DO YOU EVEN SQUAT?

WHY YOU NEED THIS ONE POWERFUL MOVE P44

FULL-BODY BEACH WORKOUTP78

DISCOVER ECCENTRIC TRAININGP30

OPTIMISE YOUR HYDRATION P84

FOODS FOR BETTER

HEALTHP110

JAN/FEB 2015

ISSN 2200-968X

9

772200 968008

01

J

UN

E 2

012

JAN

/FE

B 2

015

ISS

UE

#7

GR

EG

PLIT

T | S

UM

ME

R 2015 | B

EA

CH

WO

RK

OU

T

Model: Greg Plitt Cover Photo: Dallas Olsen Cover Design: Leo Costa Leite

ON THE COVER

COVER STORY:SUPPLY & DEMAND: THE ART OF STAYING IN SHAPE Internationally renowned fitness super star and Men’s Muscle & Health cover model Greg Plitt explains how the key to achieving your fitness goals is a simple case of supply and demand.

122

107

22

130

EVERY ISSUE>>>

14 LATEST HEALTH NEWS

18 NUTRITION NEWS

20 FITNESS NEWS

22 HEALTH CHECK

26 BODY PART EXPLAINED

88 SEASONAL TRAINING

104 UNIQUE FITNESS APPROACH

107 CAREER STORY

112 AUSSIE PROFILE

125 MONEY

128 STUFF

130 MMH BEAUTY

136 INTERNATIONAL PROFILE

140 EXHALE

142 SUBSCRIPTIONS

139

78

PROGRAM RESTART

By Geoff Edwards

Have you ever been in a situation where you wanted the ultimate edge for success and it eluded you? This could have been in your own personal life, in business or in sport. If you are in the business of high performance - whether individually, in teams, sport or at the workplace - it is important to take note of messages you receive daily. Are they giving you the “edge” you need? Or is there a shadow lurking that comes up under pressure? By suppressing this “shadow” it could come up at the wrong time and affect your performance as an individual. The following article shares some suggestions you may like to consider about giving you “the edge” and approaching your exercise program with a broader perspective.

“The way you see the world is based on your mental images, sounds and feelings. By shrinking the ones you don’t want and expanding the ones you do want you can create amazing changes.”

Pho

to C

redi

t: S

hutt

erst

ock.

com

36 JAN/FEB 2015 | Men’s Muscle & Health

MOTIVATION

Personal PowerThe first step to improving your own performance is to look at your own “Personal Power” and how it might vary on a daily basis. The foundation for Personal Power comes from your identity, values and needs. Based on earlier work of the psychologist Abraham Maslow, a hierarchy of needs was identified - starting with basic needs such as food, clothing and shelter; and then moving through to self-actualisation. When we know this, we have an understanding of how to manage ourselves and what we need in our lives. Also, if you have unmet needs and they are not satisfied, these needs could become suppressed and people sometimes then resort to other things as a “cover-up” i.e. alcohol, smoking etc. We can also find opportunities to pass on this “shadow effect” of unmet needs to others, which can cause issues in relationships, team performance or in business situations. So, it is important to allow all of your needs to be satisfied as this “is your true character”.

Another important aspect of Personal Power is your state and how you feel daily. By being in tune with your emotions, your physiology and what drives you, you can empower yourself. It’s important to take note of how you feel daily and whether you are totally driven or distracted and to note what distracts you. Also, what are your beliefs, attitudes and behaviours when you are feeling distracted? Knowing patterns of behaviour and how you operate daily leads to new awareness and growth. Studying and practising the habits of successful and driven individuals creates the right mindset for success. In addition, by arranging a support network on your journey to success, you can increase your drive and motivation.

Keep it in BalanceWe all live very busy lives and one of the most important steps to take when your life feels unbalanced is to check where your life is headed today. So, find a quiet place and close your eyes for a few minutes

to reflect on your life. When you’re ready, imagine climbing into the basket of a hot air balloon and taking a virtual ride. As you float into the air over your life, what do you see? What do your days and nights look like? Where’s the activity? Where’s the stress? Where’s the joy? Who are you? Does what you see align with what you’d like your life to look like? When you’re ready, gently float back down for a safe landing. Take note of this as it will assist with developing your own Life Wheel and where there may be an imbalance. Putting too much energy into one area may lead to shortfalls and unhappiness elsewhere.

Laser FocusOur daily habits either make us or break us. If you had a look over the past week and identified what proportion of your time was spent on high-focus activities that are important for you versus just doing urgent tasks, meetings, emails, requests, phone calls etc., I am sure you would be amazed. The starting point to achieving laser focus is to have a plan: this can be simple or complex. For example, having three inspiring goals for this year and a 90-day action plan, and ensuring that it is in front of you always, is a great start i.e. loaded on to your smartphone.

A planned approach will ensure you feel in control of your life and help set your attitude on a weekly basis. Once you include a balanced view in your weekly plan, you can then make decisions based on this. For example, rather than responding to every request, you can create a space between the stimulus and the response before you act; this gives you the opportunity to design your life based on your true values. You also need to decide what is in your circle of influence/circle of concern i.e. is this your responsibility or should someone else handle it? Overall, it is important to be aware of how you are relating to situations that present themselves in your life and then develop your own Personal Development Plan for ultimate success.

“The key to high performance and sustained success is to have a support network around you of like-minded people.”

Pho

to C

redi

t: S

hutt

erst

ock.

com

Men’s Muscle & Health | JAN/FEB 2015 37

MOTIVATION

SUPPLY & DEMAND

THE ART OF GETTING IN SHAPE

IN A WORLD WHERE TRAINING AND DIET INFORMATION IS EVERYWHERE, IT’S HARD TO KNOW WHAT TO BELIEVE. BUT WHAT IF SOMEONE TOLD YOU THE KEY TO ACHIEVING YOUR FITNESS

GOALS WAS A SIMPLE CASE OF SUPPLY AND DEMAND? INTERNATIONALLY RENOWNED FITNESS SUPERSTAR AND MEN’S MUSCLE & HEALTH COVER MODEL GREG PLITT EXPLAINS...

In the world we live in there is currently a $3 trillion wellness boom and everyone - regardless of gender, age, race or career - is trying to maintain

their sense of youth and longevity. Gym-goers of all types are trying to get results from their efforts, and we hear countless stories about workout routines, training splits, supplements and the ABCs of nutrition. What we never hear about is the basic principal of supply and demand that I believe, at the end of the day, is the make or break of your efforts turning into progress.

For most people, change doesn’t occur in life until they are given a reason for change. It isn’t until they start to lose what they value that a demand is created and they make a 180-degree turn towards

progress. Like Albert Einstein once said, insanity is when one does the same thing over and over again and expects different results… one must change one’s actions if the results are to change. That demand is what drives change and, in the art of getting in shape, it goes a step further than the basic business 101 philosophy.

The bottom line is that we do not grow in the gym; we only give our body a reason and demand to grow. That demand is a must in the process of growth, but a distant second in the equation of physical change when considering the ‘supply’ factor. We grow outside the gym with the ‘supply’ of rest and nutrition. Take for example the metaphor of building a stone wall; you have stone and mortar mix. The stone cannot remain on a

vertical wall without the cohesive element of the mortar. In order for the mortar mix to become a strong binding element, it must have a chemical reaction with water… and that is all we can hope for from our efforts in the gym. We simply take our mortar mix (aka, our muscles), apply water (our workout routine and sweat equity of intensity) and stir. At the end of a good workout our muscles are nothing more than a weak, pasty form of mortar mix which, in its current state, isn’t strong enough to hold a stone against gravity on a vertical wall. But, given the proper amount of time, support and air to dry the mix, it will cure to a state strong enough to hold stone against gravity for a lifetime.

CONTINUED ON NEXT PAGE

BY GREG PLITT | PHOTOGRAPHY BY DALLAS OLSEN


COVER PROFILE

“ Being in shape and maintaining your shape is not guesswork, it is a mathematical system of intensity back loaded with information. ”


COVER PROFILE

Get shredded this

summer with this

total body beach workout!

SU

N’S OUT

GU

NS O

UT

Demonstrated by Joel Bushby Images by Dallas Olsen


WORKOUT

OUT

EXERCISE SETS REPS

Jumping Squat 4 20

Sprints - 40m 4 20

Push-ups 4 20

DB squat press 4 20

THERE IS NOTHING MORE EXHILARATING THAN GETTING OUTSIDE IN THE SUN AND FRESH AIR AND GETTING THAT

BLOOD PUMPING. THIS WORKOUT WILL LEAVE YOU SWEATY, SANDY AND SMILING FROM EAR TO EAR (AFTER YOU’VE RECOVERED, OF COURSE)! MAKE SURE YOU REMEMBER

SUNSCREEN AND BE SURE TO DRINK LOTS OF WATER DURING THE DAY TO REPLENISH ANY FLUIDS LOST. EXERCISE IS A

NATURAL HIGH, SO WHAT BETTER WAY TO KICK OFF YOUR SUMMER THAN WITH A FEW OUTDOOR WORKOUTS. AND THE BEST PART? YOU CAN FINISH OFF YOUR BEACH SESSION WITH

A REFRESHING DIP IN THE OCEAN!


WORKOUT

WHY POST-WORKOUT NUTRITION IS ESSENTIAL TO YOUR RECOVERY

By Steve Eddey, Principal of Health Schools Australia, and Belinda Reynolds, Dietician and Nutritionist Isowhey® Sports

Are you struggling to recover after your workouts? The issue may lie in poor nutritional status and hydration practices.

When you are highly active and training regularly, your hydration and nutritional needs may be higher than that of sedentary individuals. Research shows that replenishment of lost nutrients and water is essential to peak conditioning and recovery.

To ensure efficient recovery after training, you must consume a well-balanced,

nutrient-dense diet on a daily basis. Post-workout, special attention should be paid to the consumption of protein, carbohydrates, water and electrolytes (when required). In addition, further nutrients taken in supplemental doses can further promote recovery, energy production processes and overall wellbeing.

Here are a number of suggestions from the experts on what to consume post-workout to help assist your recovery.

Pho

to C

redi

t: S

hutt

erst

ock.

com


NUTRITION

PROTEINIt is well known that training causes damage to your muscle fibres and puts other forms of stress on the body, which forces it to adapt. These processes are all essential parts of increasing strength and fitness, however in the absence of good nutrition the body’s inbuilt recovery mechanisms may be inadequate, and this could impede the ability to reach your true potential.

Protein provides the amino acids which are the building blocks of muscle, and special attention should be paid to consuming sufficient amounts on a daily basis as a part of every meal and snack. Whey is a popular supplement for those looking to supplement their diet with additional protein.

Its great amino acid profile includes high amounts of the branched chain amino acids (BCAAAs) known to be the most important for stimulating muscle protein growth.

Protein supplements are routinely consumed post-workout, and rightly so, but remember that the muscle recovery process continues for at least 12 hours following training and therefore it is ideal to take in an additional 20g of protein every three hours during this extended period. There are also recent findings that suggest consuming a small amount of easily digestible protein (together with carbohydrates) during a session to further enhance recovery

and performance in subsequent training sessions.

In addition, good gut health is essential to achieving peak condition. Consumption of L-glutamine and probiotics, both of which promote intestinal health, have been shown to support better muscle recovery and enhanced immune health. Good digestion also ensures you get the most value out of the nutrients you consume, and reduces gut upset during high-intensity training sessions.

GLYCOGEN STORES Glycogen, the carbohydrate that is stored in your liver and muscles, is a polysaccharide that serves as an energy storehouse in your body.

Your muscles convert glycogen into usable energy and your body utilises that glycogen throughout the day. This is why it is important to maintain optimal nutrition to keep those stores replenished as when you exercise those stores are quickly depleted.

Eating high-GI carbohydrates post-workout is essential for initiating muscle glycogen synthesis and replenishing your glycogen stores. If you don't replenish those stores, your body will not be able to recover effectively and your performance may suffer during your next workout. Note: post-workout is the ideal time to eat high-GI carbs such as bananas.

The best timeframe to replenish your glycogen stores with carbohydrate-rich foods is within

the 30 minutes following your workout. Post-workout your blood flow is increased and your muscle cells are more sensitive to insulin, which is why you will get the best results if you consume foods then.

Make sure that the carbohydrates you consume are whole foods and high-GI. Try to avoid anything that contains additives such as sugar, salt or artificial colourings.

“In the absence of good nutrition the body’s inbuilt recovery mechanisms may

be inadequate, and this could impede the ability to reach your true potential.”

Pho

to C

redi

t: S

hutt

erst

ock.

com


NUTRITION

men’s muscle & health the art of staying · pdf fileget shredded this summer 2015...

Documents