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7. Breakthroughs
Game Changers
Features
61 Coverguy
Australian CrossFit
legend Rob Forte
prepares for battle
65 CrossFit
Allyouneedtoknow
tostormtheboxnow
72 Power play
30waystogetstronger
—fromsuppingwith
creatinetohittingthesack
78 Pub grub
Makeaplateofbangers
’n’mash that’stheenvy
ofyourlocal
84 Road to ripped
Wegobeyondthefads
touncoverthereal
rulesoffitness
90 Obstacle racing
Our comprehensive guide
to barbed-wire crawling
and other muddy fun
98 Food vs. pills
Is real tucker better for
you than supps or is there
a happy medium?
19 Upgrade
Why you should be
skipping rope now
20 Health
Eat more veggies to
stay stress-free
22 Fitness
Great news! Dark
chocolate ups stamina
24 Life
Book a holiday to
beat the winter blues
26 Diet
Mix the perfect post-
workout beverage
29 Bonk on
Sex is the new 657-
muscle workout
30 Nutrition
Food myths busted
for your benefit
32Training
Six stupid workout
mistakes fixed
34 Wellness
Give colds the flick
36 Up your game
Blast a six-pack in
just 10 minutes
38 Weightloss
No-effort fatloss hacks
40 Inspiration
Glen’s great makeover
42 Health
The true price of beer
44 Travel
DidBuddhadoburpees?
42
HOW ALCOHOL
SCREWS UP
YOUR DIET
48 Grooming
Skincare for blokes
50 Relationships
Dating a mum with kids
52 Style
The perfect-fitting suit
54 Drive it
The Subaru Outback
56 Ride it
Motocross grunt
58 Fit Bloke
Challenge
All the guts and glory
29You’llloveher
657-muscle
workout
65WODgives?
Checkour
CrossFit
special
56Themost
hardcoresport
ontheplanet
8. The Body Book
105 Don’t act your age
Train for younger cells
107 Moving parts
Beaut bodyweight workout
110 Cardio expert
Running for joint health
112 Technique
Become a flye guy
114 Trainer tips
HOW to boost your bench
116 Keto power
Reach ketosis in 30 minutes
118 Muscle expert
Lift heavy with ease
120 Nutrition
Pick the right pre-gym supps
123 Gun show
20 minutes to huge arms
O N T H E C O V E R
Rob Forte
PHOTOGRAPHY:
ROSS FORTE
july
107
USE YOUR
BODYWEIGHT
TO BUILD
MUSCLE
10 View from the top
12 Ask Men’s Fitness
14 Training diary
16 Hot shot
126 Scoreboard
129 Subscriptions
132 The Cooldown
Regulars
90Noobstacle
istoogreat
84Thenewrules
ofgetting
ripped
7230waystoget
strongernow
12. 1 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
QI have OK biceps but my
triceps are non-existant
and give the impression I have
chicken wings? What can I do?
Theeasiestmovetogetstarted
startedwithisadip.Andthegood
newsisyoucandoitinyour
loungeroom.Sittingonthefloor,
placeyourfeetontheseatofachair.
Lockyourfeetin,thenliftyourself
upashighasyoucanusingthe
powerofyourarms. After20orso
repsyouwillstarttofeelaburnin
yourtriceps,whichshowstheyare
beingactivated.Asyougetbetterat
themove,increaserepsorelevate
theheightoftheseatsothatthereis
morepressurebeingexertedon
yourarms.
QThere’sthisguyatthegym
whocurseseverytime
heworksout.Itdrivesme
mad. Surely, it can’t be doing
anythingforhishealth.
Itmightmakeyoucringe,butyour
swearing“mate”isactuallyonto
something.Apparently,cussing
makesyougoharder.Researchon
cyclistscarriedoutbytheBritish
PsychologicalSocietyindicated
theywere abletogofasterifthey
droppedtheF-bombduring
performance.Thesameincrease
instrengthandpowerwasalso
observedwhenpeopletookpartin
ahand-griptest. Previous
experimentshaveshownthat
swearingheightensresistanceto
pain.Why?Scientistsaren’tsure
justyet,buttheythinkitmight
havesomethingtodowiththefact
thatturningtheairblue
stimulatesthenervoussystem.
QI have read that probiotics
are essential for a healthy
gut and strong immune
system. How can I make sure
I have the right amount?
Yourintestinesarehometo500
millionbacteria,somegoodand
somebad.Probioticsareoften
referredtoas“goodbacteria”—
theyhelpthebodyabsorb
importantvitaminsandminerals,
includingcalcium,iron,chromium
andvitaminsA,D,EandK,justto
nameafew.Thefirstthingyou
candoisaddmoreyoghurttoyour
diet.Butlookforthewords“live
andactivecultures”onthe
containertoensurethatitpacksa
probioticpunch.Youcanalsotry
kefir,athickandtangyyoghurt-
likebeveragewhichcontainsa
widevarietyofprobioticbacteria
and11gofproteinpercup.
We’resureyourdoctorwouldhavesuggestedafew
obviouschanges,butwithoutdoubtthebestthing
youcandoisstopbuyingtakeaway.Researchinthe
journalCirculationshowedwegetalmost71%ofourn
sodiumfromfoodoutsidethehome,withsaltaddedto
foodathomeandatthetableonlycominginataround
6%and5%respectively.Timetostarteatinginthen.
QI’masingleguy
whoeatsoutalot,
butaccordingto
themydoctormy
sodiumlevelsare
toohigh.Howcan
Icutback?
SUBSCRIBE TO
MEN’S FITNESS
GET IN TOUCH
using the hashtag #askMFFor more details, see
p129 or call 02 9439 1955
Post your fitness questions.
@MENSFITNESSAU
AUSTRALIANMENSFITNESS
AskMen’sFitness
Send your questions to askMF@mensfitnessmagazine.com.au ● Wise up
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Resist the salt
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13. subaru.com.au
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14. RIDESTRIATHLONSSWIMSADVENTURE
MONTH
AWAY1 MONTHS
AWAY2 MONTHS
AWAY3
RUNS Trainingdiary●
1 4 M E N ’ S F I T N E S S J U LY 2 0 1 7
Got an event in your state that MF readers can train for in 2017? Email details to ashley@mensfitnessmagazine.com.au with a couple of good action photos.
September 16-17
Amy’s Gran Fondo
Where: Lorne, Vic
What: Cycle the
Great Ocean Road
over 45km, 65km
or 120km. The event
is also a qualifier
for the UCI World
Championships in
Varese, Italy.
Contact:
amysgranfondo.org.au
August 17-20
The Redback
Where: Alice
Springs, NT
What: Ride the single
track around Alice
Springs over
four days and six
stages, taking in
the awesome Red
Centre landscape.
Contact: rapidascent.
com.au/theredback
July 13-16
Velothon Sunshine
Coast
Where: Mooloolaba, Qld
What: Choose from a
one-day ride of either
95km or 155km around
the Noosa Hinterland,
or a three-day ride
consisting of 110km,
90km and 155km stages.
Contact: velothon
sunshinecoast.com/
September 9-10
ATEC Expo
Where: Royal Hall of
Industries, Sydney
Moore Park Precinct
What: The Australian
Triathlon, Endurance &
Cycling Expo allows you
to interact with the
latest products and
learn from experts.
Contact: atecshow.
com.au/
August 5-6
Yeppoon Triathlon
Festival
Where: Yeppoon, Qld
What: Attempt the
Olympic, Sprint or
Enticer in tri-friendly
20-25 degree
weather on the tropical
Capricorn Coast.
Contact:
yeppoontriathlonfestival.
com.au
July 24
Sydney Duathlon
Where: Olympic
Park, Sydney
What: This run/ride
/run event features
two distances:
the “Enticer” —
2km/10km/1km
and the “Sprint —
5km/19.5km/2.5km.
Contact: eliteenergy.
com.au
September 10
Pier 2 Pub
Where: Hervey
Bay, Qld
What: Head to
the warm waters of
sub-tropical Queensland
for 3km, 1km or
500m races in
smooth, surf-
free conditions.
Contact: oceanswims.
com.au
August 27
Great Adventures
Green Island
Ocean Swim
Where: Green
Island, Qld
What: Green Island is
a coral cay 27km of the
coast of Cairns — the
perfect setting for a
500m, 1.5km or 3km
ocean swim.
Contact: green-island.
com.au/oceanswim
July 22
North Shore
Where: Hawaii, US
What: Make your mid-
year holiday break count.
This 3km course starts
at Laniakea beach
swimming in the direction
of Haleiwa town and
ending at Pua’ena
Point surf break.
Contact: northshore
swimseries.com/
September 23-24
Raw Challenge
Where: Doyalson,
NSW
What: With over
55 obstacles across
a 7km course, this
event, on the NSW
Central Coast, will
test the most hardcore
challengers.
Contact:
rawchallenge.com.au
August 12
Winter Warrior
Challenge
Where: Marysville, Vic
What: At least 20
obstacles over 14km
in the winter snow
around Lake Mountain
– a thorough test of
skill and endurance.
Contact:
warriorchallenge.
com.au
July 1
Southwest
Mudfest
Where: Margaret
River, WA
What: Try either the
“Dirty Dozen, a 12km
long course, or the “Mud
Mayhem”, a 5km short
course, and finish with
a tasty Bootleg burger
and refreshing beer.
Contact: mudfestwa.
com.au
September 17
Blackmores
Running Festival
Where: Sydney
What: The scenic
marathon, half marathon
and 10km events take
in the Sydney Harbour
Bridge and finish at the
Opera House.
Contact: sydney
running festival.com.au
August 25-27
Oxfam Trailwalker
Where: Sydney
What: Walk with a
bunch of mates for
50km or 100km through
rugged Hawkesbury
bushland to the harbour
and help raise money
for poverty.
Contact: trailwalker.
oxfam.org.au
July 1-2
Gold Coast
Airport Marathon
Where: Gold
Coast, Qld
What: The country’s
most famous 42.2km
race also has half-
marathon, 10km and
5.7km options.
Contact: goldcoast
marathon.com.au
16. ● Hotshot
1 6 M E N ’ S F I T N E S S J U LY 2 0 1 7
On the volcanic Greek island of Milos lies the white rock formation of
Sarakiniko Bay. If the moon had a beach, this would be it. It looks like
something out of a sci-fi movie — which makes it perfect terrain for
BMX bandits chasing an extra-terrestrial thrill. Then there’s the
glistening Aegean Sea some 20m below, threatening to make riders
pay for even the slightest mistake. It’s an intoxicating combination
dare devils such as Panos Manaras can’t resist. The 28-year-old
BMX champ from Athens was so enraptured by the cliffs’ lunar-like
bumps and craters he decided to go no-hands mid-air. Fortunately,
he didn’t end up in the drink or speared by a pointy ridge. Instead, he
powered along the craggy surface like nobody’s business. “A lifetime
dream come true,” he panted afterwards. And who could doubt him.
BMXtreme
17. J U LY 2 0 1 7 M E N ’ S F I T N E S S 1 7
RedBullcontentpool
19. J A N U A R
Breakthroughs
Hard-hitting news from the cutting edge of modern research
J U LY 2 0 1 7 M E N ’ S F I T N E S S 1 9
Don’tskip
abeat
Jump rope to shed fat
and get fit fast.
Think skipping is just
for boxers and little
girls? Then you’re
missing out on an
any time, any place exercise
that can work wonders for your
physique and performance.
Skipping burns around the
same number of calories per
minute as running but has far
less impact on your muscles,
joints and tendons, making
it a low-impact form of high-
intensity cardio. It can also
improve your balance and
co-ordination — that’s what
happened to footballers who
added it to their training,
according to the Journal Of
Sports Science Medicine. The
beauty of skipping is it requires
just one cheap bit of kit (plus
a little space) and it can be
adapted to fit any training plan.
Do it as a warm-up before a
cardio or weights session, or
between sets to keep your heart
rate high and add a fat-burning
element to muscle-building
workouts, or as an end-of-
session finisher to push your
heart and lungs to the limit.
T
20. 2 0 M E N ’ S F I T N E S S J U LY 2 0 1 7
SIGN UP
FOR DRY JULY
Taking time of
booze has great
health benefits,
such as sleeping
better, having
more energy and,
of course, no
shitty hangovers!
(See our story
right and page 42.)
That’s why MF is
a huge supporter
of Dry July. The
money raised
from going on the
wagon for a month
goes towards
cancer support
organisations
across Australia,
to help improve
patient comfort,
care and
wellbeing. Check
dryjuly.com
for details.
Eatmore
vegtostay
stress-free
■ Inthepursuitof
gettingleanyou
probablyalready
knowyoushould
steerclearofalcohol—
it’scalledabeerbelly
forgoodreason,after
all.Butifyoudon’t
wanttogiveupthe
grogthenyoushould
aimforatleastone
nightofabstaininga
weektohelpprevent
theonsetofcirrhosis,
whichisabuild-up
offattytissuein
Calltimeondailydrinking
yourliverthatcanbe
deadly.Asyourmain
detoxificationorgan
yourliverfiltersout
damagingtoxins,and
goingtobedsober
givesittimetorepair,
accordingtothe
JournalOfHepatology.
Researchfoundthat
peoplewhodranksix
nightsaweekhada
significantlylower
chanceofdeveloping
cirrhosisthanthose
whodrankeveryday.
HealthBreakthroughs
Eat your greens
for a better-quality
state of mind.
■ Better sex
Watermelon has
been described as
“nature’s Viagra”
thanks to its ability
to increase libido
and enhance
blood flow to you-
knowwhere. That’s
down to its high
concentration of
citrulline, an amino
acid that relaxes
blood vessels.
■ Recover faster
Necking some of
the fruit’s juice
after a hard weights
session could help
reduce the severity
of post-workout
muscular aches and
pains, according
to the American
Chemical Society.
That means you’ll
be back under the
bar sooner.
4reasonstoeatmorewatermelon
■ Dodge disease
When you eat
watermelon some
of the citrulline
is converted into
another amino acid,
arginine, which
both improves heart
health and helps
maintain a stronger
immune system,
meaning you’ll
spend less time
on the sidelines.
■ Healthy heart
Drinking
watermelon juice
can decrease your
risk of developing
atherosclerosis —
a build-up of fat in
your arteries that’s a
contributor to heart
disease — according
to an animal study
by the University of
Kentucky in the US.Sweet and juicy —
and the watermelon’s
not bad either.
You know you’re supposed
to eat at least five portions
of fruit and veg a day for a
healthier body. Yet hitting — and
exceeding if possible — your daily
veg target is just as important for
your mental health as it is for our
physical health,according to a study of
more than 60,000 people. Research in
the British Medical Journal Open found
that people who ate five to seven
servings of veg a day had a 12% lower
risk of suffering from stress than those
who ate none or one, measured over a
two-year period. However, fruit intake
had no impact on stress.
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holstenzero.com | Tel: 1300 046 578 | HolstenZeroBeer 0.0% ALCOHOL
22. 2 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
FitnessBreakthroughs
It depends on whether
you’re training for
strength and power
or hypertrophy
(muscle growth). If
it’s the former, the
answer is no. You
need to make sure
your central nervous
system gets proper
rest. If you miss a rest
day it will compromise
your goals. As for
hypertrophy, the
answer is yes. But
that depends on
your ability to recover.
Just make sure your
energy levels aren’t
dropping because
of the extra training,
because that can
result in injury through
reduced focus.
A few squares of dark chocolate
every day won’t just satisfy
your sweet tooth and prevent
you from eating less healthy snacks
— new research says it will also
improve your athletic performance.
Amateur cyclists given 40g of dark
chocolate a day used less oxygen
than a group given 40g of white
chocolate when cycling at a moderate
pace, and covered a greater distance
over a two-minute all-out time trail,
according to research published
in the Journal Of The International
Society Of Sports Nutrition. It’s thought
compounds in dark chocolate called
epicatechins, a type of flavanol,
increase nitric oxide production
in the body. This has the effect of
dilating blood vessels and reducing
oxygen consumption to help you go
faster for longer. It’s a similar effect
that comes from drinking beetroot
juice, but we think dark chocolate is
a far more appetising prospect.
Lastlonger
onthetrack
During a training
program, is it
alright to miss
a rest day if
I’m not particularly
sore or gassed?
■Iftheonlyblue
skyyoueverseeis
throughthewindow
ofyourofficeorcar,
youneedtoputon
yourrunnersandget
offthebeatentrack.
Takingyourtraining
outsidewillhelp
beatgymboredom,
reinvigorateyourgains
andimproveyour
mentalhealthand
wellbeing,accordingto
ananalysisof11trials
involvingmorethan
800peoplewhichwas
publishedinthejournal
EnvironmentalScience
AndTechnology.It
foundthatsubjects
whoexercisedinthe
greatoutdoorsreported
animprovedsenseof
wellbeingcompared
withtraininginside,
aswellasanincrease
inenergylevels,
greaterenjoyment
andsatisfactionfrom
theirworkout,anda
heightenedlikelihood
ofrepeatingthe
activitysoon.
AskMen’sFitness
MEMBERSHIP
HAS ITS
PRIVILEGES
Onthefenceabout
joiningagymorgoing
italone?Signonthe
dottedline.Inanew
studyfromIowa
StateUniintheUS,
75%ofsubjectswho
weregymmembers
metgovernment
guidelinesfor
physicalactivity
(atleast75minutes
ofvigorousor150
minutesofmoderate
exerciseaweek)
comparedwithjust
18%ofnonmembers.
Gymratsalsohad
loweroddsofbeing
obese,asmallerwaist
(about4cmlessfor
men),alowerresting
heartrateandbetter
heart health.
Eating dark
chocolate
increases
endurance and
performance.
Train outdoors
and you get to
see more of this.
TAKE YOUR TRAINING OUTSIDE
23.
24. 2 4 M E N ’ S F I T N E S S J U LY 2 0 1 7
LifeBreakthroughs
A good set of
inflatables is a must
for any holiday.
Getawaytobeat
thewinterblues
■ Arnieswearsby
properliftingshoes,
whichisreason
enoughformost
guystostopcranking
outdeadliftsintheir
runners.Butthere’s
alsoascientficreason
whyyoushouldditch
yourtrainers. Because
runningshoesareso
wellcushioned,it’s
impossibletogetthe
Runningshoeswon’tliftyourgame
samekindofgripyou
needtomaximise
muscleengagement.
Weightliftingshoes
typicallyfeaturesoles
madeofplasticor
hardwood.Thisrigid
soleenablestheheels
todrivedeepinto
thefloor,increasing
leverage. Yep,it’s
timetoshelloutfor
apair,guys.
■ Don’tshophungry
Food shopping when
starving is bad for
your waistline —
you’re more likely
to buy high-calorie
snacks — as well as
your wallet, with
hungry subjects
spending 21% more
than full ones in
a University of
Zaragoza study.
■ Move your money
Financialgurussay
youshouldput20%
ofeachpaypacket
asideforthefuture.
Ifyouwantto,or
justwanttosavefor
somethingfun,set
upadirectdebiton
paydaytotransfer
fundsfromyour
accountstraightto
asavingsone.Ifyou
don’tseethecash
you won’t spend it.
3waystosavemorecashnow
■ Get coffee to go
Grabbing a $5
cappuccino on
your way to work
each day will cost
you around $100
a month. You don’t
have to give up
coffee — just buy
a flask and bring
your own brew to
save hundreds of
dollars a year. It’s
worth the effort if
you’re serious about
cutting down costs.
It’s no wonder the middle of the year can
be depressing: it’s cold, it’s dark and it
can feel as if there’s not much to look
forward to. Which is why you should book
your next holiday now because the anticipation
of getting away can lift your mood. A Dutch
study of 1,530 people published in the Applied
Research In Quality Of Life journal found
that we derive the most happiness from
anticipating a getaway — even more than
actually being on holiday.
Another reason to book your break now is that
people who give themselves more than a month
to plan their holiday report higher happiness
levels and lower stress levels — before, during
and after the trip — than those who leave it to the
last minute, according to the Institute of Applied
Positive Research. And put some distance
between you and home: the research
found 84% of the subjects’ best holidays
over the past five years were abroad.
KEEP
YOUR FEET
HEALTHY
Warts,athlete’s
footandnailfungus
arethebaneof
asportsman’s
existence,as
theycanquickly
becomeserious
problemsifnot
treatedproperly.
ExcilorProtector
Spraysafeguards
feetagainstall
theseconditions.
It’sinvisible,is
easytoapply,
canberemoved
anytime,and
giveseighthours
ofprotection.
excilor.com/en-au/
protector-spray/
25.
26. 2 6 M E N ’ S F I T N E S S J U LY 2 0 1 7
DietBreakthroughs
Eating a wide variety of fresh fruit and vegetables will provide your body
with the essential vitamins, minerals and other nutrients. Of course, it’s
not always easy to manage that — but there’s welcome news from science.
New research suggests popping a daily multivitamin tablet will help
support your body’s systems in case you struggle to hit your five-a-day
fruit and veg target. A study of 15,000 men over four years found that those
who took a daily multivitamin were up to 8% less likely to develop prostate
or colorectal cancer than those who didn’t. The research, publishedin the
Journal Of The American Medical Association, also reported that there was
a 12% reduction in cancer mortality among subjects who took a daily pill.
POP A PILL
TO REDUCE
CANCER RISK
Dial in your sodium
intake and you’ll…
■ Get more sleep
After slashing their
salt intake just a
bit — from 1,070mg
(about 2 teaspoons)
to 800mg/day — 200
subjects found they
were peeing less and
resting more during
the night.
■ Save your liver
Too much salt can
damage your liver,
but processed foods
healthy adults
shouldn’t exceed
2,400mg of salt a
day — but the body
needs some sodium
to control BP, so
don’t go
below 500mg.
Saltshake-up
A whey protein shake might be
the most common after-gym
beverage for people looking to
build muscle, but that doesn’t mean it’s
the most effective. To maximise your
mass-building potential, you need to
take the pick and mix approach and
combine whey, casein and soy
proteins, according to a new study
published in the Journal Of Applied
Physiology. Researchers from the
University of Texas, US, found that using
this protein blend prolonged the delivery
of select amino acids to muscle tissue
for an hour longer than using whey by
itself. It also caused an extended spike in
amino acid net balance during the early
post-workout recovery phase. Both
these effects lead to increased muscle
building. For the perfect blend, mix 20g
of casein, 10g of whey and 10g of soy.
Notthe
onlywhey
If you want to lose
weight faster then try
increasing your intake
of fibre, specifically
resistant starch which
is not digested in the
small intestine and
so not classified as a
type of dietary fibre. It
is found in foods such
as potatoes, bananas,
grains and legumes,
and can improve gut
health (by feeding your
“good” bacteria) and
help stabilise blood
sugar levels, the key to
safe and sustainable
weight loss. The
research, published
in the journal Nutrition
Bulletin, also found
eating more of this
type of fibre enhanced
feelings of fullness by
producing more short-
chain fatty acids.
What can I eat to
burn fat quicker?
AskMen’sFitness
We’re shedding kilos
just looking at her.
Eating less salt
means you will
urinate less and
sleep better
during the night.
labelled “low salt”
or “reduced salt”
often have a worse
nutritional profile
than their saltier
cousins. Moral: Don’t
eat processed foods!
■ Join the club
More than 50
countries around
the world have
adopted voluntary
or mandatory
reductions in the
salt content of
certain foods.
■ Tame your BP
To maintain normal
blood pressure,
27.
28. 1 cup Pureharvest Almond Milk
1 frozen banana
1 scoop organic protein poweder
1 tbsp nut butter
For an extra kick add 1 shot espresso
Blend all ingredients in
blender and enjoy!
pureharvest.com.au
Pureharvest Almond Milk is available in the Long Life Milk aisle of Coles & Woolworths
29. GameChangers
E 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
Thehuman
bodycontains
657musclesbut
mostofthetimeweuse
lessthanhalfofthem.
Sendingatextworksjust
38,aquicksprintonly99
andagolfdriveapiddling
137.Accordingtoanew
study,theonlywayyoucan
getall657ofthesefibrous
championsfunctioningat
thesametimeistoindulge
inasteamysessionofsex.
Physiotherapistandmuscle
anatomyexpertMike
Aunger,whoconductedthe
researchforUpbeatActive,
saidagoodbonkwasthe
ultimatefull-bodyworkout:
“Werequireeverymuscle
tofireonallcylinders.In
thebedroom,everymuscle
matters.”That’sbecause
skeletal,involuntaryand
cardiacmuscleshaveto
worktogethertoincrease
bloodflowandintensity.
Whenyoufactorina2013
studyfromMontrealUni,
whichshowedwomenburn
anaverageof69caloriesper
25-minutebedroomromp
andmen100,youhaveyet
morereasonstoupyour
timebetweenthesheets.
T
The657
muscle
workout
What a pity her
arm is araldited
to her side.
Sex is the only exercise
that works every
muscle in your body.
30. ● GameChangers Eattogetlean
Foodmyths
busted!
We look at the
science to separate
the food facts from
the fiction so you
can develop
healthier eating
habits.
3 0 M E N ’ S F I T N E S S J U LY 2 0 1 7
High-protein foods
will not damage
organs such as
the kidneys.
31. J U LY 2 0 1 7 M E N ’ S F I T N E S S 3 1
“Carbsafter
6pmmake
youfat”
■ This one really
won’t go away. The
belief that eating
carbs at night is
a fast route to fat
gain is built on the
assumption that our
resting metabolic rate
(RMR) slows down
during sleep, so any
excess energy gets
stored as fat. While
energy expenditure
does decrease 35%
during early-stage
sleep, according to the
If you’re fit and eat
carbs for dinner or
tea, you will burn
them of during sleep.
journalMetabolism,
it then increases
significantly during
deeper REM sleep to
the extent that your
RMR is the same at
night as it is in the
day, according to the
EuropeanJournalOf
ClinicalNutrition.
What’s more, if
you exercise you
significantly increase
your RMR during
sleep, according to the
CanadianJournalOf
AppliedPhysiology,
prompting your body
to burn more fat
as it recovers from
exertion.
In reality a high-
carb dinner can
help reduce body fat
by sending you to
sleep faster because
carbohydrate
consumption
increases blood
concentrations
of the amino acid
tryptophan, which
makes you feel
drowsy. People who
ate a high-carb meal
in the four hours
before bed fell asleep
faster than those who
weren’t given carbs
in a study conducted
by the University
of Sydney.
“Highprotein
dietsdamage
yourkidneys”
■ We evolved to
become the smartest
animal that’s ever
walked the Earth
thanks to a diet high
in protein, so it’s
hard to believe that
in the last human
generation — a
blink of the eye in
evolutionary terms —
protein has suddenly
started damaging
our kidneys. And you
shouldn’t believe it,
because the study
that linked high
protein intake to
organ damage was
done on people with
pre-existing kidney
disorders. If you’re
in good health a
high-protein diet
can help weight loss
without any side
efects, according to
the JournalOfThe
InternationalSociety
OfSportsNutrition, as
well as reducing blood
pressure, according to
Dutch research.
It’s worth noting
that the World Health
Organisation last year
classified red meat as
a Group 2 carcinogen
and added processed
red meat in Group
1, advising people
to limit daily intake
of both to no more
than 70g. However, it
matters what meat
you eat: organic and
grass-reared red
meat is very diferent
nutritionally to that
which has been
factory farmed or
heavily processed.
“Butterisbad
foryourhealth”
■ Butter spent
decades in the
nutritional
wilderness because
of a suggested link
between its high
saturated fat content
and heart disease,
obesity and high
cholesterol. But
support for butter is
spreading — global
sales were up 7%
in the five years to
2014, while sales of
non-dairy spreads
such as margarine
fell 6%, according to
research firm Kantar
Worldpanel — because
the studies behind
these claims has been
discredited.
A meta-analysis
of 72 studies of
600,000 people
from 17 countries,
published in the
AnnalsOfInternal
Medicine, found
total saturated fat
consumption had no
relationship to heart
disease risk, while
research in the British
MedicalJournal
found death rates
among men with
heart disease actually
increased when they
ditched saturated
fat for the type of
polyunsaturated fat
found in margarine.
Butter is also a source
of vitamins A, D, E
and K, as well as
selenium, a powerful
antioxidant that
plays a big role in an
efficient metabolism.
Time to dust of that
butter dish.
“Cook
vegetables
completely”
■ Still boiling your
broccoli? Step away
from the saucepan
now if you want
maximum goodness
from the veg for
better health.
Researchers from
Zhejiang University
in China cooked
broccoli using the
most common
cooking methods
and concluded that
steaming kept intact
the most number of
nutrients, including
soluble fibre, vitamin
C and glucosinolate,
the compound
thought to be
behind its cancer-
fighting properties.
Microwaving was
next best, with stir-
frying and boiling
resulting in the
greatest nutrient
loss because of
the veg’s exposure
to high heat and
vitamins leaching
into the water.
This supports
Harvard research
that found the best
cooking method for
retaining nutrients
is one that “cooks
quickly, heats food
for the shortest
amount of time,
and uses as little
liquid as possible”.
That sounds like
microwaving to us.
Eat your capsicum
raw, though: a
medium one
contains around
150% of your
daily vitamin C
needs, but cooking
capsicum above 190°
irreparably damages
the antioxidant,
according to the US
National Institutes
of Health.
The high saturated fat
content in butter has no
link to heart disease risk.
32. 6stupid
workout
mistakes
3 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
Guys who focus too much on their
“mirror muscles” and ignore bodyweight
exercises are missing out in the gym.
Kettlebell swings
develop the posterior
chain, which
builds protection
against injury.
3
1) Neglecting
body-weightwork
■Can’tdoasmany
pushupsasyoucan
repsbenchingyour
bodyweight?Do
moreoftheformer.
“Thestrongest
athleteskiloforkilo
tendtobegymnasts
andwrestlers,
whocanlifttheir
bodyweight,”says
Joe“BigHouse”Kenn,
strengthcoach
fortheCarolina
PanthersintheNFL.
“Ifaguyonourteam
candopullupsor
chinups,wealways
advisethatinsteadof
amachineexercise.”
2) Ignoring
mobilityand
conditioning
■Theseoft-
overlooked
componentsare
crucialtoa
well-roundedroutine.
Formobility,try
dynamicstretches
beforelifting,static
holdsaftertraining,
andPilatesoryoga
onofdays.For
conditioning,tack
onsomeHIITtothe
endofaworkout
threedaysaweekor
liftcircuit-style(one
exercisetothenext,
norests).
3) Takingevery
settofailure
■Ifyoudo
everythingtofull
musclefatigue,you
canlimitgains,burn
outmentallyandget
injured.Ingeneral,
takenomorethan
onetotwosetsper
movetofailure.
4) Doingtoomuch
isolatedcorework
■Forthecore,add
onetotwoisolation
moves(planks,
crunches,dead
bugs)tomovesfor
largerbodyparts.
Greatforthecore:
frontsquats,
deads,standing
(notseated)
overhead
presses,
bentoverrows,
andTurkish
getups.
5) Overemphasising
anteriormuscles
■Overdeveloping
mirrormuscles(pecs,
abs,biceps,quads)can
leadtoimbalances
andinjuries.“Workon
theposteriorchain
—shouldercapsule,
hamstrings,lower
back,neck,”says
Kenn.Trykettlebell
swings,Romanian
deadlifts,glute-ham
raisesandface-pulls.
6) Over-resting
■Powerliftersaside,
aminuteofpost-
setrestshould
allowrecovery
butalsokeep
trainingintensity
high.“Youshould
beinandoutofthe
gyminanhour,
withwarmup,
cooldownanda
goodliftingsession,”
saysstrengthand
conditioningexpert
JasonFerruggia.
“The strongest athletes kilo
for kilo tend to be gymnasts
and wrestlers.”
●GameChangers
33.
34. Staying fit and eating healthy — along with getting
plenty of shut-eye and regularly washing your hands
— are the four most effective ways to avoid a miserable
cold or flu bug. But if you really want to bolster your chances
of keeping illness at bay, a little immune system adjustment
is in order. From tried-and-true options to newly emerging star
players, these are the supplements you should be popping:
Seven powerhouse immunity enhancers every guy should
consider stocking up on this winter. B Y A D A M B I B L E
RisingStars
Each of the
supplements that
follow have been
drawing attention
lately for their
potential cold- and
flu-fighting cred.
Elderberry
■ This flavonoid-
packed fruit appears
to have some serious
congestion-fighting
potential. A study
in the Alternative
Medicine Review
found that its extract
reduced the length
of flu symptoms
by almost three
days. “Elderberry
has been shown to
help kill a number
of diferent viruses,”
says Kamal Patel,
director of examine.
com, an independent
nutrition resource.
“It also contains
anthocyanins — plant
compounds known
to help support the
immune system.”
G E T I T: Elderberry
is available in
capsules or liquid
form; look for
Sambucol and
Sinupret brands,
which have been
the most intensively
studied.
Boostyour
defences
Probiotics
■ Already known
to help promote
proper gut health,
probiotics also pack
some lesser-known
benefits, such as the
ability to strengthen
the immune system.
Around 70% of our
immune system
cells are in our
gut; probiotics
can help make
them significantly
stronger and better
at fighting of
infection, says Patel.
G E T I T: The most
common probiotic,
L acidophilus, occurs
naturally in foods
like yoghurt, kefir,
and kimchi, but you
can also get it in
capsule form. Most
experts recommend
a dose of 1 to 10
billion colony-
forming units a day
for up to two weeks.
Spirulina
■ A blue-green
algae that often pops
up in questionable-
looking Day-Glo-
colored “health food”
drinks, spirulina
can’t be counted
out on appearance
alone. There is
serious evidence
that it has a variety
of potentially helpful
uses, including
strengthening
immunity, says
Patel. Animal
research on
spirulina is strong;
and though there
hasn’t been much
testing done on
humans, one 2008
study did find
that taking 2g of
spirulina a day for
several months
helped some men
and women to
overcome nasal
allergies. “Spirulina
S
3 4 M E N ’ S F I T N E S S J U LY 2 0 1 7
●GameChangers Wellness
M F T O P P I C K
Gut health
PerkiiProbioticWater
A300mlbottleof Perkii
containsbillionsofthe
goodprobioticsyour
stomachneeds—andonly
26calories.Itcomesin
refreshingstrawberryand
watermelon,lime and
coconut,andmangoand
passionfruitflavours.
perkii.com.au
35. Get outside.
Spending time in
nature is one of the
best ways to boost the
immune system, says
a University of Illinois
meta analysis of more
than 21 studies.
Skip some meals.
A 2014 study from the
US found that fasting
can protect the
immune system from
damage while helping
it regenerate crucial
immune cells.
Be social.
A 2014 Carnegie
Mellon study found
that social support
— including physical
contact with a
significant other —
can reduce infection
risk by 30%.
De-stress.
A 2016 Texas Tech
study found that
a type of Chinese
meditation called
Integrative Mind-
Body Training can
drastically improve
immunity.
Four more (surprising) ways to
boost your immune system
Vitamin C
■ This classic cold
fighter can help
boost immune
function — but
only if you take it
before getting sick.
Vitamin C is critical
for a properly
functioning
immune system,
and not getting
enough regularly
may put you at
higher risk for a
cold, says Patel. One
2013 meta analysis
of 30 studies on
more than 11,000
people showed that
men and women
living with high
physical stress
— like marathon
runners — were
50% less likely to
catch a cold if they
took 200mg of
vitamin C daily.
G E T I T: Foods like
capsicum and
oranges are high in
C; or take 250mg in
supplements a day.
(The RDA is 60mg
for men over 19.)
Zinc
■ This essential
mineral, which acts
like an antioxidant
in the body, keeps
the immune system
working at its
peak, says Patel.
Studies have also
shown that zinc can
help to reduce the
duration of colds. A
2016 meta analysis
in the British
Journalof Clinical
Pharmacology
found that men who
had colds saw their
symptoms clear up
in three days if they
took zinc lozenges,
compared with
seven days for those
who took a placebo.
G E T I T: Use lozenges
(avoid sprays, which
can afect the sense
of smell); aim for
4 to 25mg every
three hours for three
to 14 days.
is very safe, and
may help to lower
inflammation in
the body, improving
overall health as
well,” Patel adds.
G E T I T: Spirulina
comes in powder,
pill and liquid
form — and studies
show they’re all
basically the same.
Whichever form you
select, aim for up to
8g daily.
Tinospora
cordifolia
■ Used primarily in
India, this up-and-
coming herb has a
variety of potential
benefits, from
regulating blood
sugar to enhancing
the immune system.
“Tinospora cordifolia
can help a type of
immune cell called
a macrophage more
easily consume
errant germs that
we don’t want in our
bodies,” says Patel.
G E T I T: Add it to
water or mix it with
ghee and ginger;
aim for 300mg three
times a day, or 10
to 15g daily.
Classic
Immuneaids
Arm yourself with
these proven cold
busters to clobber
germs that might
otherwise turn you
into a snivelling,
sneezing mess.
Garlic
■ Numerous
studies have
shown that garlic
has antiviral and
anti-inflammatory
properties that can
help stimulate the
immune system. In
fact, a study in the
journal Advances
inTherapy reported
that subjects
taking a daily
garlic supplement
had fewer colds
and experienced
significantly less
sick time than those
who didn’t.
G E T I T: Add fresh
garlic to meals.
When sliced or
chopped, the cloves
release a compound
called allicin into
your food. For
Pills and
potions aren’t
the only ways
to fight off
infections.
These
strategies can
also help keep
your immune
system strong
and healthy.
the biggest dose
possible, allow the
garlic to sit for about
15 minutes after
dicing, so maximum
amounts of the
compound
have time to form.
Or take 600 to
1,200mg garlic
extract twice daily.
THEDIET
DOCTOR
TRAINER MOODI
DENNAOUI ANSWERS
UT
Why is it more
important than ever
for men to work out?
■ Guys are dying
too young. Male
life expectancy in
Australia is four years
less than females.
Men are also three
times more likely
to commit suicide.
Even at birth we are
born with a weaker
immune system,
which means infant
mortality is higher
for boys than girls.
Despite these
terrible stats, we
still tend to smoke
and drink more than
women. And we don’t
seek medical help as
often as women either
— probably because
we think we’re too
busy or we view it as
a sign of weakness.
Guys, check your
egos at the door! Get
health checks, go to
the gym and watch
what you eat.
It is scientifically
proven that training
increases the
feel-good chemicals
serotonin and
dopamine in your
brain. Eating whole
foods reduces
degenerative
diseases of the
brain and reduces
the likelihood of
depression and
anxiety. It also
makes us less prone
to alzheimer’s and
multiple sclerosis.
What changes
will you make
tomorrow?
J U LY 2 0 1 7 M E N ’ S F I T N E S S 3 5
36. ■ Son, the simple
solution is to dump
her, The trouble is,
you’re working in the
female’s frame of
reference. She’s calling
the shots, making the
judgements, dictating
what’s acceptable.
Stop trying to please
her. Start pleasing
yourself. Do what you
want to do, eat the food
you want to eat, see the
The Coach
He won’t cop bullshit from anyone!
U N D E R T H E T H U M B
Hey Coach, I was wondering what I do about my
girlfriend who constantly gives me shit. We’ve
been going out for a year and it started really
good. The sex was tops and there was lots of it,
but it’s stopped. And no matter what I do now to
please her, she’ll find fault. If I get her flowers,
they’re the wrong type. Same with restaurants,
movies, gifts… anything. I keep trying but get
nowhere. If we do stuf I want to do (outdoor
stuf) she complains. What do I do?
movie you want to see.
You got to not care if she
goes. That might just
want to make her stay.
Either way, you’ll be
better off.
■ Tim, you poor sod. Of
course you don’t have a
girlfriend. And yep, you
got a bit of a problem.
While pulling the piss
pump might be a happy
pastime between
relationships, it can’t
take over your life. The
simple thing is to stop.
Go fap-free for a day.
Then try two days,
W R I S T Y B U S I N E S S
Hi Coach, Tim here. I’m a 19-year-old student
and I can’t stop watching porn. I will watch it
for hours, sometimes all day if I don’t have uni.
I wank, too. A lot. I think I have a problem. (BTW,
I don’t have a girlfriend.)
then a week. At your
age, it’s natural to enjoy
buffing the banana a fair
bit, but if you’re doing it
all day, well son, that’s
just not right. If you
can’t stop, have a
google for strategies or go
to howtostopmasturbation.
com. (Yep, it’s a real
website.) And if it’s still a
problem, consult your GP.
Gotsomethinghealth-orfitness-relatedtoaskTheCoach?Email
yourburningquestionstoinfo@mensfitnessmagazine.com.au.
Manyguystrain
theirarses(aswellas
otherparts)offtoget
inshapeonlytofind
themselvesslackingoffonce
they’vehittheirtargets.Soon
thesix-packbecomesafour-
pack,whichthenmorphsinto
onerotundab.Panicsetsin,and
suddenlyamonth’sworthoftwo-
a-daysseemsthewaytogo.But
itdoesn’thavetobethatway
—youcanscalebackwithout
destroyingyourphysiqueifyou:
A)Eatclean85-95%ofthe
time,andkeepyour body
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You don’t have to live in the gym 24/7 to keep the lean physique you’ve
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10minuteabs STOPTRYING
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HER.START
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3 6 M E N ’ S F I T N E S S J U LY 2 0 1 7
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3) Decline medicine
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Togetyourbeachworthyabs,crush
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M
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3 8 M E N ’ S F I T N E S S J U LY 2 0 1 7
SOUPS
Shop-bought soup
may seem like a
healthy lunch or
dinner option,
but a 400g can
of tomato soup
contains 19.4g of
sugar, more than
20% of your 90g
daily allowance.
Blend vegetables
at home and
freeze leftovers
for another day.
CEREALS
Many breakfast
cereals are
packed with
sugar, with the
worst offenders
containing up
to 37g of the
white stuff per
100g serving.
And then there’s
the sugar in the
milk to consider
too. Ditch your
breakfast bowl for
poached eggs on
wholemeal toast.
SMOOTHIES
Ready-to-drink
smoothies contain
some of your daily
vitamin intake, but
a 250ml serving
contains almost
35g of sugar, 30%
more than the
equivalent amount
of a soft drink.
Make your own
smoothie and add
some veg
and spices.
2Drink a schooner
before every meal
■ Sorry—wemean
ofwater,nothingelse.
Drinkingunderhalfa
litreofwaterisoneof
thesimplest,easiest
andmostefective
hacksyoucanstart
doingrightnowto
starttostripawayfat.
WHY IT WORKS
Subjectsonacalorie-
controlleddietwho
drank500mlof
waterhalfanhour
beforetheirthree
maindailymealslost
2kgmoreover
12weeksthan
thosewhodidn’t,
accordingtothe
journalObesity,
becausethewater
madethemeat
fewercaloriesat
mealtimes.
1Add some heat
to your cooking
■ You’llneedmore
waterforthistip
becauseadding
chilliestoyourfood
willsetyourmouth
onfire—butmore
significantlyit’llalso
preventyoufrom
over-eating,oneof
thebiggestfactors
behindfatstorage.
WHY IT WORKS
Chilliesaregoodfor
burningbodyfatnot
becausetheyincrease
yourmetabolic
ratebutbecausea
compoundinthem
triggersthesame
responseinyour
stomachaswhen
it’sfull,according
toaUniversityof
Adelaidestudy.
3Pump up the
volume
■ Simplylisteningto
yourfavouritetunes
canhelpyouwork
outharderforlonger
toburnfatfaster.
WHY IT WORKS
Subjectswholistened
totheirownplaylist
couldexercisefor20%
longerthanacontrol
groupwhohadto
traininsilence,ina
studycarriedoutat
BrunelUniversity.
Andthemusic
madeeventhe
longerandharder
sessionsfeeleasier
insubjects’minds.
4Find some time
to meditate
■ Meditationcan
improvefeelingsof
positivityandlower
stress,whichcan
improveyourchances
ofsheddingfat.
WHY IT WORKS
Afewminutesof
meditationeachday
canreducestress,
accordingtoresearch
fromCarnegieMellon
University.Because
thestresshormone
cortisolencourages
fatgain,thelower
yourlevelsofstress
thebetterableyour
bodyistoburnfat.
Follow these tips and form some new no-effort healthy habits to get and stay lean.
Zero-effortfatlosshacks
Adding chillies
to your meal
will prevent
over-eating.
M F T O P P I C K S
Body Meals
Performancefood,fast
BodyMealsareasuper-
convenientprotein
choice.They’reprep-free,
non-perishableanddon’t
requirerefrigeration.
bodymeals.com.au
Sugar Surprise
CEREAL
KILLERS
DITCH HIDDEN SUGARS
FROM YOUR DIET FOR
BETTER HEALTH
39. Not all snacks are
createdequal.
CELL PROTECTION
HEALTHY BODIES
GLUTEN FREE
BRAIN FOOD
SOURCE OF
OMEGA 3 ALA
HEALTHY
HEARTS
PURE
AUSTRALIAN
HONEY
IMMUNITY SUPPORT
A1121
41. CERTIFIED ORGANIC PROTEIN BAR
blueberry blast
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cinnamon roll
coconut cashew
sunwarrior’s New
Now you can fuel your active life without all the sugar and junk ingredients.
Made from only the purest certified organic vegan wholefoods, each Sõl Good
Bar comes with 17g of Protein in four delicious flavours with no nasty stuff
hidden in the fine print. Take them with you to the office, the gym, or on
weekend bushwalks. Wherever you go, your body needs Sõl.
Available from selected Independent Grocery and Health Food stores.
Plant-Based Fuel for your Active Life
sunwarrior.com.au facebook.com/sunwarrioraus instagram.com/sunwarrioraus
42. ●GameChangers Health
■ We’ve established
that beer is not
a trustworthy
companion on
any fitness journey,
but that doesn’t mean
you have to give it
up. Holsten 0.0% is
an alcohol-free beer
that won’t sabotage
your workout and
health goals. Brewed
in accordance with
the German purity
law, it’s a ballsy
pilsener with a crisp
finish. Best of all, you
can drink it all night
and not wake up with
a headache
next morning.
Available from
Dan Murphy’s,
danmurphys.
com.au
The taste of
beer without
the hangover
4 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
Thetrue
priceofa
schooner
If you’re serious about building
a fitter, faster or leaner body
then the science says you should
avoid alcohol after training.
Afteralong,hardworkout
nothingquitequenchesyour
thirstlikeanice-coldschooner
ofbeer.Water,anelectrolytedrinkora
proteinshakewouldbebetterforyou,
obviously,butsometimesonlytheamber
nectarcanhitthespot.Indeed,thereisa
directcorrelationbetweenpeoplewho
workoutmoreandalcoholconsumption,
saysresearchpublishedintheAmerican
JournalOfHealthPromotion.Buthow
detrimentaltoyourtrainingandyour
fitnessgoalsisapost-workoutschooner?
A
Slower recovery
Anyone who has ever
had a few too many
will know that even
simple tasks the
morning after, like
getting out of bed,
require Herculean
eforts. So drinking
afteratoughworkout
will derail the next
day’s workout – but
the efects can last
well into the day after
that too. The negative
impact is even
more pronounced
if you are training
in an endurance
discipline, according
to research published
in the journal Sports
Medicine, because
booze slows the
speed at which
your body recovers.
This afects muscle
recovery but also
further compromises
your immune
system, which is
already weakened
by your endurance
eforts, making it
harder for you to
fight of illness.
Poor sleep
Consistent sleep is
essential for better
trainingperformance
and recovery, and
while boozing before
bed might send
you to sleep faster,
it impacts sleep
quality. In a study,
subjects who drank
just before bed did
have more slow wave
sleep patterns (called
delta activity), which
is the period of deep
sleep associated with
restoration. But they
also had heightened
alpha wave patterns,
which your brain
displays when
you’re wide awake,
according to the
Alcoholism:Clinical
&Experimental
Research journal.
This competition
between alpha and
delta waves disrupts
sleep, which is why
you’ll often wake
up still feeling tired
after drinking.
Fat storage
Whether you work
out for faster times
or for a leaner body,
drinking too much
too often will end
your ambitions
simply by making
you fatter. A gram
of alcohol contains
seven calories, just
two less than a gram
of fat, but unlike
fats — which contain
vitamins and other
compounds essential
to good health —
alcohol calories
are nutritionally
empty, containing
little more than
energy you don’t
need. With around
200 calories in
600ml of beer, or 180
per 250ml glass of
wine, these excess
calories cause
weight gain and
obesity, according to
the journal Clinical
LaboratorySciences.
Food cravings
After training, your
blood sugar levels
are low because a
lot of your readily
available energy
stores are emptied.
A night of drinking
lowers them further,
so you wake the next
morning in a state
of hypoglycaemia
(very low blood
sugar levels). This
is one reason we
crave sugary and
fatty foods when
hungover. Indulging
that urge will spike
and then crash
blood sugar levels.
Have a high-
protein breakfast
of scrambled eggs
and lean bacon
with wholemeal
toast instead.
When you’re
hung-over, your
body craves salty,
sugary food.
Time to ditch that dream
of turning the ocean
into a sea of beer.
43.
44. MF editor Todd Cole trains at a Thai resort that combines
a bootcamp fitness program with spiritual guidance.
DidBuddha
doburpes?
4 4 M E N ’ S F I T N E S S J U LY 2 0 1 7
● GameChangers Travelfit
48. 4 8 M E N ’ S F I T N E S S J U LY 2 0 1 7
Pock-marked
Acne vulgaris
(or simply acne)
is a long-term
skin condition
characterised by
areas of blackheads,
whiteheads, pimples,
greasy skin and
possibly scarring.
Pimple planet
In 2010, acne was
estimated to afect
650 million people
globally making it the
8th most common
disease worldwide.
Most people think of
it as a puberty issue,
however, while it
is less common in
adulthood than in
adolescence, nearly
half of people in their
twenties and thirties
continue to have
some level of acne.
Common treatment
Benzoyl peroxide
is used as a topical
treatment. While
it is very efective
at killing the bacteria,
unfortunately it
can also cause the
skin to become
red, dry and irritated
The solution
The key ingredients
for fighting acne are
salicylic acid, which
inhibits the growth
or reproduction
of bacteria;
niacinamide, an
anti-inflamatory;
symsitive 1609, a
skin-desensitising
ingredient that
quickly reduces
redness and
irritation; and aloe
vera, bisabolol,
chamomile and
cucumber.
Where can I find it?
Try Lqd Blemish
Control serum. It
contains all of the
above ingredients,
and is excellent for
getting rid of pimples
or ingrown hairs
that threaten to
sabotage important
dates. It also reduces
the appearance
of swollen pores,
by removing
whiteheads and
blackheads.
Lqdskinexpert
AnthonyMcDonough
Thewages
ofskin
You know, I always
want to open my car
door and knock people
like you of their
bikes for being
overachievers.
I’m kidding. Riding is
great — but being
sweaty is a problem.
So, first, shower at
home and put on a
good deodorant. Then
be sure your bike
gear’s made of
sweat-wicking fabric
that’ll pull sweat away
from the body — it’ll
keep you cooler.
At the office, wet a
washcloth with really
cold water and put
it on your brow. Or
keep a couple of
wet washrags in a
refrigerator if you have
one — in fact, get a
small fridge and keep it
under your desk for
just that.
Then put more cold
water on the cloth and
dab it on the bone
behind your ear —
that’ll instantly cool
you of. Or use an ice
cube — not so long you
have a brain freeze,
just enough to give you
a cooling sensation.
You can even use a
spray bottle filled with
ice water — that’s what
How to keep pimples and acne at bay.
Shortythebarber
Kickarse advice from grooming expert Shorty Maniace.
I started biking to
work, but when
I get there I’m
always drenched
with sweat. I don’t
want to smell or
feel gross all day.
(The office has no
shower.) What
can I do?
JEREMY, PERTH
BIC Flex 3 Men’s
Shaver 4pack
■ Three flexible blades
that adjust to the
contours of the skin.
facebook.com/bicflexau/
I do when customers
sweat in the shop.
After that, give
yourself a sponge bath.
Comedian George Carlin
said, “All you need to
do is wash the four key
areas: armpits, arsehole,
crotch and teeth.” It’s
so fucking true, that’s
where smell is produced.
So sponge bath that
stuf, towel yourself
of and apply more
deodorant and you’ll
be good to go.
M F T O P P I C K S
●GameChangers Grooming
Lqd Blemish Control
■ Clear up pimples in
3-5 days and remove
sunspots, whiteheads
and blackheads.
lqd.com.au
Men’s Botanics
■ Australian-made skin
care that will enrich
men’s skin with pure
natural ingredients.
mensbotanics.com.au
The pizza face look
is so last year.
Acne is the 8th
most common
disease worldwide.
50. ●GameChangers Dating
5 0 M E N ’ S F I T N E S S J U LY 2 0 1 7
Get creative
about sex.
■ Your go/no-go
window remains the
third date, but the
signals will be all
new. You now have
to schedule sex
around a third party:
the kid
So, when she says
her ex has him for
the night, consider it
excellent news. Note:
This doesn’t mean
sex will happen at
her place. Your place
not appealing? Get a
maid. Better yet, get
a room.
Make way for
dimples.
■ Let her tell you
when you get to
meet Potty Pants. My
ex self-immolated
when I joked about
meeting his 6-year-
old anytime before
she was, say, old
enough to drive. He
slow-walked the intro
since it reminded him
his wife was never
coming back and he
was alone.
The timeline on
real-life ofspring
will likely be age-
dependent: Babies
have no idea you
exist. Teenagers
can smell you from
miles away. So follow
Mum’s lead. And
whethershecallsyou
her BF or the plumber,
just roll with it.
Cool but kind
■ Show kindness
and a semblance of
liking kids — but don’t
go overboard or kiss
her munchkin’s arse.
Talk to him as if he
were your boss’s wife
or a dental assistant.
Ask questions.
You’ll get one-word
answers. That’s OK:
You’re dating Mum,
not moppet.
And if he really
hates you, but she
doesn’t dump you, be
flattered: She wants
to keep you around.
The kid’s simply
being territorial.
Stay neutral.
■ You can’t parent
her kids, so don’t try.
Their fights aren’t
your fights. If you
stay together, you’ll
be Not My Father
for years. I treat my
date’s ofspring like
feral, if adorable,
animals, keeping my
distance and letting
them make the first
move. Ask only that
the menagerie be
respectful, with no
name-calling, biting
or mud-slinging
catapults.
Meet the dad.
■ Even with modern
fertility science, all
tadpoles come with
some sort of father.
Chances are there
Tykecasting
Dating a woman with kids is like running a romantic
obstacle course with time-outs for covert sex. But if
she’s a keeper, it’s well worth it. By Sarah Rose
R
Romancewasconfoundingevenbackinuni,whenevery
dudestillhadhishairandnobodyhadreproduced. But
nowyourworldofavailablewomenincludesmums—
thatis,themotherofothermen’schildren. Datinghasentereda
newdimension,onewithinscrutablesmallhumanswhocontrol
thedamselsyouwanttosavefromdistress.Here’swhattodo:
will be four parties
in this relationship:
you, her, her kid —
and the Birth Father.
Adding him to
the mix creates
a new layer of
complexity — with
no easy wins. Once
you’re knee-deep
in intimacy with her,
ask for an intro. Then
use pickups and
drop-ofs as casual
getting-to-know
opps or to difuse
any drama.
Understand where
you stand.
■ With rugrats in the
picture, there’s zero
chance you’ll ever be
the top person in this
woman’s life — but
that window of
narcissism was
short-lived anyway
(if it existed at all).
So take the long
view: Dating a mum
means you get to be
with someone with
a proven capacity
for selflessness.
Give it a gamble:
nothing risqué,
nothing gained.
Teddy bears
have all the fun.
Dating a mum
means you get to
be with someone
with a proven
capacity for
selflessness.
51.
52. alittlemore
individuality intoyour
wardrobe,sothatyou
don’tresemblea
personality-freezone.It
goesdownatreatwith
the oppositesex
becauseitshowsyou
payattentiontodetail
andvalueself-
expression.
TheFashionablyFit
■ Fashionandfitness
don’talwayshititof.
Forguyswhofind
themselvesconstantly
takingatriptothe
tailorsafterbuildingup
musclemass,madeto
measuregivesyouthe
chancetoowna
garmentoptimisedfor
yourphysique.Onethat
personaliseallaspects
ofdesign,fromthesize
ofthelapels—youdon’t
wanttolooklikea
1970scarsalesman
— tolining.
Who’sitFor?
■ Because madeto
measurerepresents
amassivechangeto
menswearinAustralia,
youmaystillbe
wonderingifthisnew
waveoftactical
tailoringisrightforyou
andwhenyoushould
bewearingit.
TheWell-Groomed
■ Madetomeasure
givesyouthe
opportunitytopump
Madeto
Measure
isa
no-fuss
formofcustom
tailoringthatgives
youawidevarietyof
optionstocreatea
garmentuniquetoyour
senseofstyle,and
rippling—orotherwise
—physique.
Theprocess
■ Itusuallykicksof
withtheselectionof
yoursuit,jacketor
trousers’corestyle(also
knownasablock).
Fromhere,the
possibilitiestocreate
andindividualiseyour
garmentarelimitless.
Chooseyourfabricand
Ameasureofgreatness
Intoday’stopsy-turvyworld,keepingyoursuit uptodatecanbeapainintheproverbial.Butrather
thanfightalosingbattletryingtokeepupwithcrazy-arsefashions,smartAussieguysareseeking
outalong-termsolution:madetomeasure.LetourmatesatPeterJacksonshowyouhowit’sdone.
5 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
●GameChangers Style
accentuatesyour
massiveshoulders
andchestandtapers
atthewaist.
TheEveryman
■ Customtailoringis
nolongerarichdude’s
game.Anyguycanget
fittedup.Whether
you’relookingfora
bagoffruit towearat
amate’swedding,
theracesortowork
everyday,madeto
measureisforyou.
peterjacksons.com
Made to measure
is great for ripped
guys because
it can accentuate
musculature.
Made to measure is
not a stitch-up — it’s
the best way to buy
a suit that truly fits.
M
How can I clean
my Converse
sneakers? They’re
pretty gross, but
I don’t want to
throw them out…
■ Got a washing
machine and a Mr.
Clean Magic Eraser?
Then it’s a cinch.
“If your sneakers
have seen better
days, it’s easy to
get them looking —
and smelling — like
new again,” says
cleanandscentsible
.com’s Jenn Lifford.
First, remove the
laces; use a dry
brush to loosen
dirt, debris and
mud in the grooves
of the soles; treat
major stains with
a laundry stain
remover; and take
a wet Magic Eraser
to the dirty, nasty-
looking rubber
parts. (And when
you’re done with
that, use it on your
golf clubs, bike
helmet, tyre rims,
even a scummy
bathtub — the thing’s
amazing, and we’re
not getting paid to
say that.)
Put the shoes
and laces in the
washing machine
with detergent, plus
a cup of vinegar if
the shoes are extra
smelly. For dark or
coloured shoes, use
cold water to avoid
fading; otherwise,
wash on warm. But
never use hot — it’s
likely to weaken the
glue on the shoes.
When the cycle’s
done, do not put
your Chucks in
the dryer — just let
them dry naturally.
If you’re in a real
hurry, stuff the
insides with paper
towels and they’ll
dry faster.
ASKTHE
EXPERT
BLOKE STYLE TIPS
YOU CAN’ T DO WITHOUT
54. braking to help avoid
accidents.
The Outback
2.5i Premium also
provides a range
of cutting-edge Vision
Assist technologies
such as Blind Spot
Monitoring to ensure
that sneaky vehicle
just out of sight on
your lefthand side
doesn’t bump metal
uglies, and Lane
Change Assist for
smoother transitions.
Parking the Outback
is also made a lot
easier thanks to
the Rear Cross
Traffic Alert which
detects passing
vehicles when
reversing out of
your parking space.
Yep, the Outback
2.5i Premium is one
helluva on-road
fortress. But don't
think for one second
it can't agilely handle
tough corners and
rocky roads. The
all-wheel drive sees
to that, no worries.
Cap it all with a
three-year/unlimited
kilometre warranty
and you’ve got the
ultimate family
crossover car. ■
● GameChangers
5 4 M E N ’ S F I T N E S S J U LY 2 0 1 7
Driveit
TheSubaruOutbackofershigh-techprotectioninallterrains.
Safetyfast
The Subaru Outback
2.5i Premium cranks
out 129kW of power
and 235Nm of torque.
T
The fifth
generation
Subaru
Outback
2.5i Premium has
all the bells and
whistles we’ve come
to associate with a
top-of-its-class,
all-wheel family SUV.
Whether dropping
the kids of at school,
heading to a work
meeting or hitting
the highway for a
weekend getaway,
the Outback 2.5i
Premium is the
ultimate multi-
purpose vehicle.
Of course, a lot
of that has to do with
what’s lurking under
the bonnet.
We’re talking a
powerful 2.5-litre
engine that churns
out a smooth 129kW
of power and 235Nm
of torque. That means
you’ll never have
problems hauling half
your son’s footy team
through busy city
traffic again.
And with fuel
consumption at a
miserly 7.3L/100km,
you’ll be able to put
the dosh you save on
petrol towards that
beaut new garage
gym you’ve been
building.
But it’s in the area
of driver smarts,
safety and protection
that the Outback 2.5i
Premium really hits
the mark. The
EyeSight® Driver
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another pair of eyes
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The Pre-Collision
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The EyeSight® Driver Assist is like having another
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SUBARUOUTBACK
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55.
56. Motocross is way more physically
demanding than you’d ever imagine.
RideIt!
Likea
machine
5 6 M E N ’ S F I T N E S S J U LY 2 0 1 7
58. Twenty guys, three days of body-breaking
workouts and one seriously knackered winner.
That was the tale of heroic courage on display
at the 2017 Men’s Fitness Fit Bloke Challenge.
5 8 M E N ’ S F I T N E S S J U LY 2 0 1 7
Menofsteel
FitBlokeChallenge
The burpee box
jumps sorted the
men from the boys.
59. I
It was
tough.
It was
ball-
breakingly tough.
But after two
sessions of brutal
physical exercise
against the clock
involving some of
the fittest guys in
Australia, the Men’s
Fitness Fit Bloke
Challenge winner
for 2017 was finally
crowned.
His name: Lachlan
Dansie, a fireman
from Sydney’s
inner-west. Lachlan,
39, finished a
crushing 37 seconds
ahead of second-
placed Luke Douglas,
recording a time of
12min 17sec.
The final (see box
for workout) included
two rounds of
pullups, clap
pushups, 40kg
deadlifts, 24kg
kettlebell swings,
40kg front squats,
burpee box jumps
and an arm-busting
farmer’s carry.
Each competitor
had to complete a
designated number
of reps before they
could advance to the
next exercise — the
culmination of three
days of heats and
semifinals.
Indeed, the final
followed on only
minutes after a
semifinal of similar
muscle-screaming
intensity. No wonder
Lachlan was utterly
wrecked when he
stepped up to receive
his winning booty in
front of hundreds of
cheering fans at the
Darling Harbour
International
Convention Centre
in Sydney.
After the race,
Lachlan said his
strategy had been to
get out in front early
and hold on. As a fire
fighter, he had done
lots of training with
heavy equipment in
extreme heat, so he
was well-prepared
for the Challenge’s
unrelenting pace
— but he still found
the burpee box jumps
hard going. “They
weren’t the normal 24
inches,” he said. “They
were 30 inches and it
really gassed me.”
It was in the second
round of kettlebell
swings when nearest
rival Luke slowed
up that Lachlan’s
persistence paid of.
“I could see Luke put
his bells down, so I
made sure I wasn’t
going to let them go,”
Lachlan said. “I’d done
a fair bit of grip work
in practice and I kept
on holding on.”
Luke says he hoped
to overhaul Lachlan
at that point but he
was so knackered his
grip strength let him
down. The 25-year-
old RAAF Physical
Training Instructor
from Canberra also
found the burpee box
jumps tough — “I had
trouble landing on
the box and staying
upright” — but that
didn’t stop him
pushing Lachlan
to the death.
“You really have to
dig deep. My mantra
is smooth is fast. If
you keep your form
and don’t go out too
hard you will go fast.
So I was hoping to
go smooth and fast,
and catch up on the
box jumps.”
Of course, not
everyone could
podium like star
performers Lachlan
and Luke. Some guys
were competing in
their maiden fitness
tournaments. Dean
Lieschke, a 28-year-
old personal trainer
from Newtown in
Sydney’s inner-city,
was stoked just to
make it through
his heat on the first
day of competition.
“The experience of
being here has been
inspiration for me
to push myself
harder. My aim was
to compete with
the others and finish
in the top five, and
I did it.”
So what was the
key to winning?
Apart from having
superhuman
endurance, awesome
cardio and muscular
conditioning, and
a ticker that never
says die…
“Mentally, you have
to back yourself,” said
Lachlan, who first
entered the Fit Bloke
Challenge in 2011.
“Stick to a pace you
can maintain
and don’t get put of
if others are in front
of you. They might
slow down.”
But no matter
J U LY 2 0 1 7 M E N ’ S F I T N E S S 5 9
where you end up on
the leaderboard, you
can be guaranteed
your body will be a
whole mess of pain
for days to come.
“After winning I felt
great, but gee, my
legs were sore the
next few days.”
Can you cut it?
This is an exact
reproduction of the Fit
Bloke Challenge final
workout. Remember,
the guys who did it were
coming off a gruelling
semi-final only minutes
before. Go hard!
T W O R O U N D S
Each competitor must
complete the designated
number of reps before
progressing to the next
exercise.
● 25 pullups
● 20 clap pushups
● 25x40kg deadlifts
● 50x24kg kettlebll
swings
● 20x40kg front squats
● 20x30-inch burpee
box jumps
● 6x10m farmer’s carry,
(24kg kettlebell in
each hand)
Winner Lachlan Dansie
(centre) with runner-up
Luke Douglas (left).
“You have to back yourself. Stick
to a pace you can maintain and
don’t get put of if others are
in front of you.’’
60. Discover for yourself why thousands of SMART LIFTERS TRUST UPROTEIN™
Veriied product reviews at www.uprotein.com.au
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61. May
the
Forte
be
with
you
ROB FORTE IS AUSTRALIA’S GREATEST
CROSSFIT TER. HE HAS COMPETED AT
THE REEBOK WORLD GAMES SIX YEARS
IN A ROW, AND IS EYEING A SEVENTH
APPEARANCE IN AUGUST. IN AN
EXCLUSIVE INTERVIEW, THE 30-YEAR-
OLD MELBURNIAN REVEALS THE PREP
HE’S PUT HIS BODY AND MIND THROUGH
IN ORDER TO NAIL A T O P 1 0 F I N I S H .
M F
C O V E R
G U Y
62. TheGames,heldfromAugust
3-6inthemid-westernUScityof
Madison,takesinover380,000
competitorsfrommorethan175
countries.Throughaseriesof
gruellingeliminationtrialsknown
asthe“open”[competitorssubmit
footageofthemselvesperforming
designatedworkouts]followed
bythe“regionals”[thetopguys
fromtheOpendukeitoutinafull-
body,high-intensityworkout],the
competitioniswhittleddowntojust
40menand40women.
Theinalscompriseupto15events
overfourdays.In2016theyincluded
lung-busting workouts such as
“Murph”:a1.6kmrun,followedby
iveroundsof20pullups,40pushups,
60squatsandanother1.6kmrun
—alldonewearinga9kgvest.Rob
smashedit,inishinghighupthe
leaderboardinseventhposition.
Thetwoworkoutsthatcausedhim
themostproblemswerethe“Suicide
Sprint”:an840ft(256m)shuttlerun
fortime,andthe500moceanswim.
Heinished38thinboth.Hewon’t
getcaughtshortagain.
“Ihadashoulderniggleeverytime
Iswam intraininganditwouldafect
therestofmyliftingperformance
soIdidn’tdomuchofitlastyear,”
Rob says.“ButthisyearI’vejoineda
swimsquadrunby[record-breaking
ultraathlete]JohnVanWisse,and
it’sreallyhelpedme.Lastyear,I’d
onlydone2kmswimmingbefore
thegames,thisyearIwillhavedone
40km.I’vealsobeendoingtrack
sprintsessions.”
Howmuchtimedoyouspend
adjustingtoUSconditions?
Igoovertwoweeksbeforeitstarts
toexposemyselftotheheatoftheir
summer.Training-wise,Ijusttread
water—makingsureI’mreadyto
goattherighttime.
Whowillbeyourtoughestrival?
MatFraser[2016champion]is
themostwell-roundedguythere.
Lastyearheeliminatedallthe
weaknesseshehadfromtheyear
before.Youlookathimnowand
think:whatcan’thedo?
Howdoyoudealwithnerves?
I’mnormallyprettycalm.I
remembermyirstGameseventin
2011.Itwasatthebeach.Therewas
squatting,swimming,runningand
pushupsandIinishedsixthsoit
boostedmyconidence.ThethingI
hadtodealwithwasseeingfamous
Rob Forte gets asked how long he’s been training for the 2017 Reebok Crossit
Games he says “seven years”. And he’s not being a smartarse. Since 2011 — his irst
Games appearance — Forte has been honing his competition strategy and reining
training techniques on a daily basis at his CrossFit box in the Melbourne suburb of
Frankston. So far his best inish at the world championships is 12th in 2014 — last
year he placed 17th on the leaderboard — but he is conident a PB isn’t far of.
hen
At a ripped 174cm
and 88kg, Rob Forte
is the perfect size
for a CrossFit athlete.
6 2 M E N ’ S F I T N E S S J U LY 2 0 1 7
63. Rob’s
metcon
WOD
Train like a
CrossFit champion.
F O R T E W O D
5 rounds
for time of:
10 barbell
thrusters(40kg)
10 burpees
20 double
unders
D E S C R I P T I O N S
Barbell
thrusters Start
with a front squat
and end with
a press overhead,
finishing in the
centre over the top
of your body.
Burpees Drop
to a pushup with
chest touching
the ground. Jump
your feet back in
under your hips
then spring up and
clap over your
head to finish.
Double unders
The rope passes
under the feet
twice per jump.
guysinrealitythatI’donlyeverseen
onYouTubebefore.Youexpect
themtobeatyou,whichisnotthe
headspaceyoureallywanttobein.
Obviously,that’schangednow.
Whatdoyousaytoyourselfwhen
youhitawallincompetition?
Diferentthingsfordiferentevents.
TheDoubleDT[10roundsof12
deadlifts,9handpowercleansand
6pushjerksat70kg]lastyearwas
longenoughthatyoucouldslow
downinthemiddle.Mymantrawas:
“Themoreithurts,thebetterI’ll
feelafterwards”.IknewifIpassed
throughthepainIwouldfeelgood
whenIinishedandIdid.BeforeI
approachbarmovementsIalways
say:“IcanandIwill”tomyself.Atthe
Openthisyearmymottowas:“Move
towardsthepaininsteadofmoving
awayfromit.”Findthepainquicker
andgowithit.Obviouslyyoucan
onlydothesethingsifyou’vetrained
andpreparedright,though.
Thementalsideiskeyforyou.
There’snotmuchthatseparatesthe
guysphysicallyattheGames,soit
canhelpyougetanedge.Formethe
mentalgameisnearly50%.Ifyou
learnhowtohandlethepressure
ofperforminginpublicIreckon
youcouldgofrom,say,15thto5th.
Forme,mentaltoughnessiseasy—
blockingthingsout.It’saboutgetting
intothezoneandhowthatmakes
youperformbetter.Andthewayto
dothatisbyputtingsomethingon
thelineorwheresomething’satrisk.
Itmakesyoufocusmore.
Doyoufollowacompetitiondiet?
Idon’tliketochangewhatIeattoo
much.IeatPaleofood.Itmakesme
feelbettertoeatthatway—it’snot
justabouteatingforfuel.Sothat
meansmeatslikeleanchicken,lamb,
porkandbeef,plusveggiesandcarbs
likesweetpotato,pumpkinand
quinoa.I’llhavepizzabutIalways
rememberhowIfeelthenextday
andIdon’tlikethatbloatedfeeling.
ButifIgooutandeveryone’seating
thedessertI’llhaveit.Idon’tletmy
diettakeatollonmementally.
YoudiscoveredCrossFitin2009.
Howhasitchangedyou?
ThewayIseetheworldhas
completelychanged.Everything
that’shappenedtomebecauseof
ithasbeengreat.Iopenedmyown
gym,I’vetravelledtheworld,but
it’sthementalsideofthingsthat
hasbeenimportant.Iusedtobe
frightenedtotalkinfrontofpeople,
nowIrunclassesandlikepublic
speaking.Icanhandlepeople,social
situationsandstressbetter.It’s
suchapositiveenvironmentwhere
everyonehelpsyoulearn.
YourMumNellamadeittotheGames
last year in the Masters 55-59 age
division. That must have been an
honour for the Forte family.
ItwasgoodhavinghertherebutI
couldn’twatchherperformbecause
hereventswereonduringmy
orientation.Itwasnerve-wrackingfor
her,butItoldhertohavefunandnot
stress.She’llbethereagainthisyear.
Canyouimproveonyour2016inish?
IknowI’mbetterthanlastyear,but
Idon’thaveaplacinggoal—just
dailygoals.IknowI’mcapableof
breakingthetop10.■
My motto at the Open this year
was: “Move towards the pain instead
of moving away from it.” Find the
pain quicker and go with it.
J U LY 2 0 1 7 M E N ’ S F I T N E S S 6 3
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