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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.
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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
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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.
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’
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
Associate Editor Ashley Gray
ART Art Director Tania Simanowsky
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(02) 9439 1955; [email protected]
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Publishing Pty Ltd and Weider Publications, LLC.Australian Men’s Fitness is published
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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
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Publications, LLC. Articles express the opinions of the authors and are not necessarily
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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
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mensfitness magazine.com.au
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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.
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Youask,we answer… witha
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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?
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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.
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HUGESERIOUSLY!
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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.
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Weight lifters.
New low GI, low fat and gluten free
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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●
1 6 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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SMARTWATCHACTIV ITY TRACKER
FOUND AT YOUR LOCAL by
LISTEN TO YOUR HEART
HEART RATE MONITOR
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1 8 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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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!
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s h u
t t e r s t o c k
A
Don’tunderestimate
thepowerofmusic
whenyou’rechasing
a new PB.
F E B R U A R Y 2 0 1 6 M E N ’ S F I T N E S S 2 1
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.
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2 2 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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...
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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
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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
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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.”
2 4 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
N
i c k
F e r r a r i
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Photo:GregoireLeBacon
www.Tahitinow.com
SOCIETY ISLANDS | TUAMOTU ISLANDS | GAMBIER ISLANDS | MARQUESAS ISLANDS | AUSTRAL ISLANDS
Worlds away from what’s expected
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2 6 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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.
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USE.DESIGN.ENGINEER.BUILD.REPEAT.
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StyleBreakthroughs
2 8 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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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
3 0 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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3 2 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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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
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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
3 4 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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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”.
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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.”
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●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.
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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.
4 0 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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4 2 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
●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.”
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E OU
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Tanita is proven by Health Professional’s world wide to be the most accurate
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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
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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
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F E B R U A R Y 2 0 1 5 M E N ’ S F I T N E S S 4 5
●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.
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●Game Changers Eat well
4 6 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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s n a p p e r m e d i a
4 8 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
●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
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5 0 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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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
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5 2 M E N ’ S F I T N E S S F E B R U A R Y 2 0 1 6
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
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…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
Top Related