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BUILD ARMS LIKE THOR!

p76

AUSTRALIAN

GET BACK SHAPE IN TORCH FAT GAIN MUSCLE ADD DEFINITION

28

NOVEMBER 2017 $8.99 NZ $9.99 INC GST

Ryan Reynolds’

Game Plan For Success

End Back Pain

Ways to Defeat Stress Now!

Power Foods Harder, Fitter, Pasta!

SUMMER SIX-PACK SECRETS MAGZ_MH_1117

Think Faster Sleep Deeper Earn More

Next generation imagination.

The all-new Audi A5 Sportback.

The all-new Audi A5 Sportback is driving reimagined. With a dynamic exterior design, best-in-class technology and more performance, it’s everything you imagined and more. Experience it for yourself today or visit audi.com.au to find out more.

Engineered with soul.

Audi Vorsprung durch Technik Overseas model with optional equipment shown.

TIME IS THE ESSENCE WE ARE MADE OF

In This Issue 11.17 On the Cover p28 RYAN REYNOLDS’ GAME PLAN FOR SUCCESS Discover how a nice guy (with a naughty side) plotted his way to the top of the Hollywood pile.

p36 POWER FOODS: HARDER, FITTER, PASTA Fuel your training and boost recovery with our high-protein, low-carb noodle dishes.

p76 BUILD ARMS LIKE THOR!

Get the workout and training secrets from the man who transformed Chris Hemsworth into a Norse god.

p82 28 WAYS TO DEFEAT STRESS NOW!

Reclaim your inner calm and keep anxiety at bay with our guide to practical mindfulness.

p95 THE INNOVATION ISSUE

Think faster, sleep deeper and earn more by optimising your life from breakfast to bedtime.

p101 END BACK PAIN

Get the jump on spinal problems and other desk-bound ailments by unlocking your mobility.

p104 GET BACK IN SHAPE

The best PTs in the business reveal the next-generation moves you need in your regimen.

p119 SUMMER SIX-PACK SECRETS

Unveil your abs with our beach-season fitness special.

Use Dakar Rally champion Toby Price’s lessons to demolish fear and rebound from setbacks, p88.

8

NOVEMBER 2017

COVER GUY: RYAN REYNOLDS PHOTOGRAPHED BY ART STREIBER

# #BornToDare ae

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In This Issue 11.17 Sections

p14

p17

p28

p53

p76

p119

ASK MH

USEFUL STUFF

PERSONAL BEST

MH LIFE

FEATURES

ELITE

Muscle

Nutrition

Sex

p38 PUSH FOR FAST RESULTS

p20 ULTIMATE SAUSAGE ROLLS

p26 ASK THE GIRL NEXT DOOR

p120 JUMPSTART YOUR ABS

p108 THE LARD IS YOUR SAVIOUR

p112 EROTIC INTELLIGENCE

p124 THE CALL OF THE WILD

p129 MEX UP YOUR EGGS

p114 THE NEW TURN-ONS

Weight-Loss

Style

Fitness

p44 ASSAULT YOUR LOVE HANDLES

p53 SPRING RACING SPECIAL

p18 BOOST YOUR STEP COUNT

p46 GLOBAL FAT LOSS SECRETS

p63 STRAP YOURSELF IN

p102 18-MINUTE WORKOUT

p123 EAT FOR BEACH-READY ABS

p64 WHEN THINGS GET HAIRY

p127 THE WHY OF ABS

Sculpt upper body muscle and boost mobility with the Sots press.

Use the principles of the Anarchy Abs Workout to forge a flat stomach.

Remake your physique by harnessing the power of primal movement.

Obliterate fat and tone muscle on the toughest machine in the gym.

The best lard-blasting tips from eveywhere from Iceland to Singapore.

Use clean-eating expert Joe Wicks’ nutritional know-how to strip fat for summer.

10

NOVEMBER 2017

Knock up our protein-rich, nutrient-packed version of the pastry favourite.

The Keto diet lets you eat all the fat you like.

The question is, can you stick to it?

Start the day right with these seven-minute muscle-building Huevos Rancheros.

Use our form guide to find the suit that’ll help you look like a winner at the track.

Make the right choice for your left wrist with a fine dress watch.

Fighting the fur on multiple fronts? Regain control with our guide to total-body trimming.

Our resident expert reveals why your missus might hit the mute button in the bedroom.

Take our quiz to assess your sexual smarts and boost your carnal knowledge.

Get a real couple’s verdict on the latest in whiz-bang sex toys.

Increase your kilojoule expenditure with these five easy hacks.

Shape up fast with this miracle gut-busting HIIT workout.

Discover how a six-pack could be the key to boosting performance and preventing injury.

Ed’s Letter

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Men's Health Magazine Australia

Caped Crusaders In Hollywood, playing a superhero used to be relatively straightforward. The basic requirements were a lantern jaw and the willingness to squeeze into a lycra bodysuit. Tick those boxes, stick on a cape and you could happily dash off to save the universe.

Ironically for a genre so dependent on CGI effects, being a handsome everyman no longer cuts it. If you want to channel a masked vigilante, you now need a superhero body to match.

The evolution of Batman tells the story. First came Adam West’s stout crime-fighter in tights, then Michael Keaton entered the batcave with his plastic muscle suit. Yet by the time Ben Affleck strapped on the utility belt, he’d stacked on 10kg of lean muscle while retaining single-digit body fat. Holy guacamole indeed.

What happened?

“If you want to Essentially, Hollywood raised the bar on the male become a masked physique. Blame it on vigilante, you Brad Pitt in Fight Club, but seems like any leading need a superhero itman is now obliged to body to match” have visible abs. When those are the prerequisites for a standard movie, a superhero role only raises the stakes.

As a result, we’ve seen Hugh Jackman putting in daily three-hour gym sessions to play Wolverine and Henry Cavill becoming a veritable man of steel for Superman. Playing one of the less cartoonishly huge superheroes doesn’t let you off the hook either. Marvel’s Deadpool character isn’t known for his vein-popping rig, but when this month’s cover guy, Ryan Reynolds, reprised the role, he still got predictably shredded.

Why this is relevant for you is these superhero actors use all the tricks of the trade for their comicbook transformations. In this issue we talk to Luke Zocchi – the Byron Bay trainer who turned Chris Hemsworth into Thor – to steal his game plan on how to forge the body of a mythical god.

Sadly, Men’s Health can’t teach you to fly, acquire laser vision or shoot force fields from your fingertips (we’re working on it, trust me). What we can do is help you to make gains worthy of a real hero.

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LUKE BENEDICTUS Editor BEN JHOTY Deputy Editor DANIEL WILLIAMS Associate Editor DAVID ASHFORD Creative Director JASON LEE Deputy Art Director KATE FRASER Head Of Pictures – Fashion and Health SASCHA CHRISTOPHERSON Group Picture Editor – Health JEFF LACK Style Editor CARLI ALMAN Grooming Editor CHARLOTTE DALZIEL Digital Content Manager – Health ALEX PIEROTTI Digital Content Editor – Health NATALIE TALEVSKI Editorial Coordinator (02) 9394 2247

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Marketing Director – Health (02) 9394 2057

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Marketing Manager – Health (02) 9394 2703

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QLD Senior Account Manager (07) 3368 7486

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Print Operations Coordinator

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Director of Corporate Communications

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GEREURD ROBERTS Chief Executive Officer, Pacific Magazines JACKIE FRANK General Manager Fashion, Beauty & Health MYCHELLE VANDERBURG Retail Sales and Group Marketing Director SIMONE DALLA RIVA Regional Sales Director DEAN PORTER Operations Director

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Deputy Editorial Director, Runner’s World, Bicycling and books

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Twitter: @LukeBenedictus menshealth@pacificmags.com.au FOR MORE MUSCLE & FITNESS TIPS, DOWNLOAD THE M E N ’ S H E A LT H PERSONAL FITNESS TR AINER APP FROM THE APPLE APP STORE

12

NOVEMBER 2017

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All rights reserved. Title and trademark Men’s Health © Rodale Press. No part of this publication may be reproduced in whole or in part without prior written permission. Men’s Health is a registered trademark and the unauthorised use of this trademark is strictly prohibited.

Hugh Jackman and the new TimeWalker Chronograph The new TimeWalker Chronograph is inspired by performance and the spirit of racing. montblanc.com/timewalker Crafted for New Heights.

Sydney · Melbourne · Brisbane · Perth 1300 36 4810

Ask MH LIFE QUESTIONS, ANSWERED

Make your next session something to shout about.

PUSH YOUR LIMITS

REMIX YOUR GYM REGIMEN TO BREAK ANY STRENGTH PLATEAU

JH

UNGODLY MORNING ALARMS and terminal shower queues might seem a fair trade-off when you’re setting PBs on a weekly basis. But when you’re racking up the same old weights on autopilot, fitting in your reps can feel like performing a thankless task.

Well, do not fear: it would seem that lifting was never the answer, anyway. Research from the University of Jyväskylä in Finland found athletes who hit a strength plateau were able to re-start their progress simply by focusing on the eccentric (lowering) part of the move and adding 40 per cent to their usual lifting weight. “Humans have a greater ability to produce force when lowering a load compared to lifting, so it seems logical to train with greater eccentric loads,” explains study author Simon Walker.

Crucially, lone wolves might need to rethink their stance – to make this work for you, you’ll need a good spotter.

Pile on the plates and have them assist with the lifts while you practise the slow, downward phase of moves such as the bench press and front squat. And should anyone cast a disparaging eye at your efforts, we’d retort with a variation on the popular bro-ism: “Do you even lower?”

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NOVEMBER 2017

JOIN THE BAND

Heavy metal provides a constant amount of resistance. So try bands: the difficulty varies as you move, giving your muscles a different stimulus.

STAY DYNAMIC

Warming up with static stretches leads to losses in strength, according to Brazilian scientists. Swap out isometric holds for brief bodyweight drills.

KEEP THE BEET

Forgo whey in favour of juice. Filling up on nitrate-rich beetroot pre-training helped gym-goers in a UK study push out 20 per cent more bench-press reps.

PHOTOGRAPHY BY JOBE LAWRENSON

Q I’ve been lifting pretty much the same weights for years.

How can I regain motivation?

Q I sweat profusely every time I exercise. Is this a sign of unfitness?

AL Quite the contrary. This kind of visible exhaustion is more likely a sign of good fitness, as it shows your body’s cooling response is working effectively. While it’s true that excessive sweating can be a result of having more body mass to cool down, very fit people react in the same way, as their bodies have adapted to deal efficiently with regular exertion.

But if the effects of your workout are dampening spirits as well as your shirts, there is a way to stem the flow. Studies from the University of Ottawa found that people who drank ice-cold water during exercise perspired less, thanks to thermo-receptors in the abdomen that detect temperature changes and tell the brain to decrease sweat output. Pop a bottle in the freezer ahead of your next session and it’ll be easy to keep your professional cool back at the office.

Q My hair’s definitely on its way out. At what point do I NG give up the fight?

A little thinning on top doesn’t mean it’s game over, particularly if the hair you have left is in good condition. “Guys can be melodramatic,” says veteran barber Rory Hazell. “Listen to others’ advice when making the decision to shave your head – much of the time it’s just your own insecurity.” However, if your oncesoft locks are becoming stiff and you see small baby hairs appearing, it may be time to consider going the full Statham.

Don’t just go at it with the clippers, though. This isn’t a DIY job and one cut does not fit all. “If someone has a wider head I might use a longer grade – a 0.5 instead of going straight to the bone,” says Hazell. Equally, if your scalp is uneven, a smart trim can disguise bumps. Don’t neglect aftercare either.

“The scalp is a sensitive part of the skin,” says Hazell, who recommends a post-shave balm that stops pores from clogging.

Consider that ‘fight’ won.

Q Now I hear salt isn’t bad for my heart.

Can I go crazy with the seasoning? AC ALLOW US TO throw a question back at you: do you know your blood pressure? According to major new research from Boston University, assumptions about salt’s harmful effects were based on studies of those who already have high BP – and still hold true.

But for the heart-healthy population? No correlation has been established. It’s a tantalising thought, but that’s not to say those with a safe reading of 120/80 get an all-you-can-eat pass at the deli. The research simply proves how little we know about the interplay between our diets and our bodies. For example, the study suggests upping potassium could have a bigger impact than limiting sodium. In short, if you’re living off microwave pizzas, an elevated salt intake is likely the least of your worries.

MOVERS AND SHAKERS

FURTHER JUSTIFICATION, IF NEEDED, FOR SALTING YOUR WOUNDS

MAINTAIN METABOLISM

Iodine deficiency can lead to thyroid issues, stalling metabolism. If you don’t eat seafood, a pinch of iodised salt on your chicken breast will keep things ticking over.

RECOVER FASTER

Sodium lost through sweat during a tough weights session can cause cramping and inhibit muscle repair if not replaced. Add a few flakes to your shakes.

STAY HYDRATED

When training in the heat, a preworkout hit of salt – with plenty of water, of course – can help you stay adequately hydrated.

Should you take recent news with a pinch of sodium?

NOVEMBER 2017

15

Imported by Vanguard Luxury Brands www.vanguardluxurybrands.com

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Tons of tips, tricks and strategies for life 11/ 2 0 17 Swing back time by skipping a few rest days

WIND YOUR BODY CLOCK BACK SEVEN YEARS Any man who’s ever marvelled at popular MH cover stars Jason Statham (age 50) or Hugh Jackman (a full 48) won’t express surprise at the concept that working out makes you look younger. But staying forever young is about far more than single-digit body fat and an intimidating deadlift PB. Because, according to a new study in Preventive Medicine, fitter men have fewer signs of ageing at a cellular level, too. Researchers took DNA samples from 6000 adults to measure their telomeres – parts of the chromosome linked to longevity.

The most active among subjects were shown to have nine fewer years of cellular ageing than sofa-bound types. Again, for those who are no stranger to sweating, this is not exactly news. How often you train, however, is worth noting. The most committed gym goers – those training for 40 minutes five days a week – were seven years younger on a cellular level than moderate exercisers. So, while we can’t promise it will earn you The Stath’s age-defying definition, cutting the odd rest day from your regimen could add years to your life – giving you extra time to work on scoring that action-movie franchise deal you’ve been after.

NOVEMBER 2017

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Fasting’s your .... . shortcut to .... . .... . smashed PBs. . .... .... . .... . . .... . .... .... . .... . .... . .... . .... . .... . . .... .... .

If you’re hungering after extra stamina, an empty plate .... . .... . could be the key to smashing your cardio goals .... . . .... .... .

By now you’re doubtless used fat, not carbs, for fuel. But the .... .

WHEN LESS IS MORE .... . to hearing that fasting has been Swedish School of Sport and The benefits of fewer kilojoules are .... . .... . not restricted to endurance alone. linked to increased longevity.

Health Science found that the .... .

Here’s how you can refrain and gain .... .

But such distant promises can stress placed on your muscles . .... be tough to swallow in the when training without adequate .... . .... .

GROWTH SPURT short-term, especially when, glucose yields big physiological .... . .... .

Growth hormone has been shown well, swallowing isn’t an option. changes, responding with an .... . to increase as much as five-fold in your .... .

Thankfully, new science eight-fold increase in . .... blood, helping you build muscle quicker. .... . suggests there’s a more mitochondria – your cells’ .... .

(Journal Of Clinical Investigation) immediate benefit to getting energy factories. This means .... . .... . hangry. A European Journal of that once you restock with .... .

FASTER FAT-BURN .... .

Applied Physiology study has glycogen via a bowl of pasta, .... .

Temporarily cutting kJs can elevate . .... found that combining your muscles will have more .... . your metabolic rate by up to 14 per cent, for .... . intermittent kilojoule restriction firepower than ever before. .... . extra weight loss with no extra effort. with cardio modifies your You’ll need to cut out more .... .

(American Journal Of Clinical Nutrition) .... . muscles on a cellular level, to than your morning oats, though. .... . .... . serve up a feast of previously Try restricting to 3200 kilojoules .... .

FOOD FOR THOUGHT .... . off-menu stamina.

Yes, running the day before training to Intermittent fasting could not only .... . .... . on empty will undeniably feel deplete your glycogen. Follow reduce the severity of Alzheimer’s .... . more grind than glide as you’re this protocol once a week in the .... . symptoms, but also delay its onset. .... .

(Neurobiology Of Disease) temporarily forced to use body three months pre-race. .... . .... . .... . ........................................................................ ........................................................................ ........................................................................

THE FAST WAY TO BOOST ENDURANCE

Step To It

Researchers at Stanford University collected Smartphone data from 700,000 people in 46 countries to find out who moves the most. A sample of the results

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27

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46

Hong Kong 6880 steps (most active)

China 6189

Ukraine 6107

Japan 6010

Russia 5969

UK 5444

Australia 4941

US 4774

Indonesia 3513 steps (least active)

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NOVEMBER 2017

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Jacqueline Alwill .

Adv Dip Nut Med . . . . .

Q Carbs before and after . . workouts only . . . is this a . . good plan for cutting fat or . . will I keel over?

BW . . .

Good plan, BW. Eating carbs 1-2 . . hours before a workout gives your . . body the energy to train intensely, . . while eating them afterwards . replenishes muscle glycogen . . stores. At other times, lean protein . . and good fats will do the job. And . . yes, you can anticipate greater . . efficiency in burning blubber . because the body will use dietary . . fat for fuel in the absence of carbs. . .

Reducing carbs tests most people . . initially, but any feelings of lethargy . . usually pass within a week or two. . . . . .

Q What are the best snacks . . to have at work? Ideally, no . . refrigeration and mininmal . prep required.

TA . . . .

Yep, work snacks bring a lot of . . guys undone. Here are my top five: . .

1/ Handful of raw nuts and seeds – . almonds, brazil nuts, cashews, . . pepitas, sunflower seeds. 2/ Raw . . vegetables, such as carrot, . . cucumber or capsicum. 3/ A high. . grade protein powder that can be . mixed with water or some type of . . milk. 4/ Rye crispbread spread with . . natural peanut butter. 5/ Apple or . . pear spread with almond butter. . . . .

Jacqueline Alwill is a qualified, . practising nutritionist and author . . of Seasons To Share: Nourishing . family and friends with nutritious, . . seasonal wholefoods . . . ......................... ......................... ......................... .. .. ..

5 WAYS TO UP ..

YOUR STEP COUNT .. .. ..

No need for more workouts. ..

Just make these tweaks, says .. ..

F45 trainer Ben Williams .. ..

1/ Eschew lifts and escalators .. .. for the stairs .. ..

2/ Try a walking meeting. .. ..

Boosts creativity, too .. ..

3/ Find a new café, further afield . . .. ..

4/ Mountain-climb in the ads .. ..

5/ Go for a post-dinner walk ..

NUTRITION KNOW-IT-ALL

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.............................................................................................. .............................................................................................. .............................................................................................. .. .. .. .. .. .... .. .. .... .... .. .... .. . . . . Time to bust the myth that sugar-free means flavour-free. Serve up ..

MAKES: ABOUT 12 MEDIUM-SIZED ROLLS .... .. .. . . . . these veggie-and-protein-packed sausage rolls next time you have PREP TIME: 15 MINUTES .... .. . . . . mates over and you’ll be the man of the hour ..

COOKING TIME: 30 MINUTES .... .. .... .. .... .. .. . . . . WHAT YOU’LL NEED WHAT TO DO .... .. .... ..

1/ Preheat oven to 180°C. . . . . • 1 tablespoon olive oil .. .. . . . . • 1 onion, diced 2/ Heat oil in a pan on a low-medium heat. Add in onion and cook for .... .. . . . . • 1 teaspoon fennel seeds, crushed ..

2 minutes. Add in garlic and fennel seeds and cook for 1 minute. . . . . • 2 garlic cloves, minced ..

Add into a mixing bowl with pork, carrot, zucchini, salt and pepper. .... .. .. . . . . • 300g pork mince 3/ Slice each sheet of puff pastry in half and place a quarter of the .... .. . . . . • 1 carrot, grated . . mixture down the middle.

Pat into a long sausage shape.

Brush .... .. . . . . • 1 zucchini, grated and extra liquid squeezed out .. sides of the pastry with whisked egg. Fold both sides of the pastry .. .... . . . . • Sea salt and freshly ground black pepper, to taste .. over into the middle, as firmly as possible. . . . . • 2 sheets butter puff pastry, defrosted ..

4/ Cut into 6 equal lengths and transfer to a baking tray. Brush with .... .. .... .. more egg mixture and sprinkle with sesame seeds. Repeat this . . . . • 1 egg, lightly beaten .. .. . . . . • 1 tablespoon sesame seeds with the remaining pastry and place tray into the oven.

Bake for .... .. . . . . • Homemade Tomato Sauce, to serve (optional) ..

25–30 minutes or until cooked through, puffed and golden. .... .. .. .... .... .. .... ..

From The Dude Approved Cookbook by I Quit Sugar, $12.99, www.store.iquitsugar.com .... .. .... .. .. .... .... .. .... .. .. .... .. .... .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .. .... .... .. .... .. .... .. .... .. .... .. .... .. .... .. .. .... .... .. .... .. .... .. .... .. .... .. .... .. .. .... .... .. .... .. .... .. .... .. .. .... .... .. .... .. .. .... .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .... .. .................................................................................................. .................................................................................................. .................................................................................................. ... ... ... ... ... ... ... ... . . . WHILE THE EVIDENCE KEEPS MOUNTING THAT COFFEE CAN HOLD OFF ... ... ... . . . THE REAPER, WILL YOU GET AN EXTRA BENEFIT BY GOING ORGANIC? ... ... ... ... ... . . . From Spanish investigators comes the finding that ...

Theoretically, switching to organic coffee ... ... . . . sinking four cups of coffee a day could cut your ... should up your chances of making it to 90. ... ...

Conventional coffee may contain residue from . . . risk of premature death by two-thirds. The ... . . . researchers followed 20,000 people (average age ... chemical fertilisers and pesticides, and these may ... ... . . . 38) for 10 years, during which 337 of them died. ... cause nervous-system disturbances, hormonal Percentage of Australian men . . . Participants who drank at least four cups a day ... imbalances and even cancer, according to the ... ... . . . ... who cite a lack of time as the No. 1 . . . were 65 per cent less likely to die during the study US’s Environmental Protection Agency. ...

When you consume organic coffees, like . . . compared to those who didn’t drink coffee at all. ... ... reason they don’t exercise more. .. .. ..

Lead researcher Adela Navarro speculated Nescafe Gold Organic (RRP $10.99; available in ... . . . that the anti-inflammatory polyphenols in coffee ...

Coles and Woolworths) you’re taking these nasties SOURCE: REXONA . . . may account for the disparity. ... out of the equation. Nice move. ... ...

PORK + FENNEL SAUSAGE ROLLS

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20

NOVEMBER 2017

Brew Up a Longer Life

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“Challenges make life worth

living” Kurt Fearnley

Paralympic Gold Medallist wears VAN HEUSEN Classic - Relaxed fit

THE MENTORS

Life & style advice from those who live it vanheusen.com.au/thementors

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A getaway doesn’t require a ton of money or planning. Unpack these . . shrewd moves to beat the travelling public to the best deals. . . .

1/ HIT THE CITY WITH HER 4/ FLY FLEXIBLY . .

It’s the weekend – other people hit the beach.

Kayak and Expedia might not show all flights, . .

So seek city-centre hotels catering to some discount carriers or large airlines’ . . business clients who stay weekdays only. Or routing options. A site like Routehappy or . . book that beachgoer’s empty apartment on Momondo will dig deeper by telling you about .

Airbnb. To pick a city, check Numbeo for the amenities (like if the jet has USB outlets) and . . cost of a taxi, a coffee or a three-course meal. better connections. Use that info as leverage . . for negotiations with the airline. But keep in . .

2/ HIRE A SPECIAL AGENT mind, some airlines won’t let you access their . .

Travel agents are BS machetes. They may find seat maps if you purchase tickets through a . hotel and air deals not available to the public. third party. . .

Plus, they can rebook you quickly after a . . cancellation. (Only suckers queue up at the 5/ WORK THE MILES . . airport.) Many agents charge fees, but they’ll For upgrades or reward travel, don’t settle for . . often waive them if they book your whole trip. less than the industry average of about 1.5 . cents a mile. So-so deal: spend 40K miles for a . .

3/ STEAL YOUR CRUISE domestic economy seat that would’ve cost . .

Last-minute walk-ins fill empty hotel rooms and $400 (1 cent per mile). Excellent deal: spend . . aircraft seats, but not cruise ships. So cruise 100K miles for a first-class cross-country . . lines slash fares as sailing dates approach – up round-trip that runs $4K (4 cents a mile). Use . to 80 per cent off within two weeks of departure. this kind of info and you can get 3-6 times the . .

Try Cruise Critic to track price drops. Recent dollar value for miles, all while living large. . . deal: seven days in Alaska on cruiseliner . .

Norwegian for $499 ($71 a day, all-inclusive). . . ................................................................... . ................................................................... . ................................................................... . . .

F O U R WAY S YO U ’ R E S C R E W I N G U P YO U R B A C K . .

FOLLOW OUR ADVICE SO YOU DON’T SET YOURSELF UP FOR SERIOUS PAIN . . .

Your Weekend Extra Kilograms Mixing Deadlifts Your Extended .

Warrior Mentality on Your Belly and Down Dogs Happy Hours . .

Excess fat stresses Vertebral discs are Alcohol curbs If you’re deskbound . . your lower back, often a made of collagen. When you healing, limits blood flow to five out of seven days, “the . counterweight to your belly, bend with yoga, the collagen discs and can irritate spinemuscles that serve as a . . says Chen. Fat in the spine can softens to adapt, says Stuart supporting muscles, causing scaffolding for your spine . . also compress nerves in the McGill, the author of Back pain, Chen says. Back pain? won’t have the endurance to . . spinal canal. Get strong: in a Limit drinks to two a day. If protect you,” says Dr Alice Mechanic. When you lift .

Harvard study, men who you have degenerative disc Chen, a pain and rehab heavy weights, the collagen . . strength-trained 20 minutes a disease or a herniated disc, specialist. Help those muscles stiffens. Mixing the two . . day gained less abdominal fat heavy drinking may hinder out with daily bird-dogs – training styles often leads to . than guys who did cardio. your recovery. google for instructions. back problems. .

Nice hotel rooms can bury inhibitions.

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BOOK A LAST-MINUTE TRIP – RIGHT NOW

NOVEMBER 2017

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Straight-up advice on things . . that drive men crazy . . . . . .

Q For my birthday, my . . mate got me great Ashes . . tickets – same day as my . girlfriend’s best friend’s . . wedding. Help!

Dave . . . .

I believe they call this a pickle, . .

Dave. Sure, you want to be a . good guy for her, and that’s . . valiant. But of all the days of the . . year, this one is yours. Your mate . . understands this. If your girlfriend . . doesn’t, then maybe you should . spend more time with your mates. . . . . . .

Q Jack, how do I get over the . . death of a pet?

Terry . . .

My advice for getting over . . heartbreak is always the same . . no matter who’s dearly departed . .

– human or beast. The less . time you spend working it out, . . the longer the sorrow will stick . . around. So don’t bury your . . feelings. Bury your furry friend . . instead. Write a few words. Feel . the pain. Then move on, Terry. . . . .......................... .......................... .......................... . . . . . . .

Q: This guy at work says he doesn’t . brush his teeth in the morning. . .

Pretty gross, right? . . . . A: Nah, aside from morning breath. . Fun fact: you really only need to brush . . once a day to maintain dental health. . . . . .

Q: Get outta here! When should you . do it, then? Morning or night? . . . . A: Before bed. Brushing well will . . remove the food bits that can lead to . decay, and the fluoride on your teeth . . overnight helps prevent that decay. . . . . .

Q: Great. So is there any reason to . brush more than once a day? . . . . A: If you have gum disease or tooth . . decay. Then, brushing two or three . times a day will combat those issues. . . It’ll also leave you minty fresh. . . .

Dentist and academic Mark Wolff .

JACK THE BARMAN

TEXT A DOCTOR

when my time is my own.

seiko.com.au

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Here’s some news worth getting out of bed for: embracing early . . mornings puts your body in the right rhythm for faster fat loss . . .

The Hollywood stars who grace our covers are predisposed to eating more sugar and less . . may differ in their approaches to fitness – but protein, and have a higher risk of heart . . if there’s one point on which they all agree, it’s disease. But making the change needn’t . . the benefits of rising early. The Rock rarely hits exhaust your willpower. Simply by sleeping . . snooze past 4am. And Mark Wahlberg runs with the curtains open, you’ll be . through a round of golf long before the rest of exposed to more early morning light, which . . us have opened our bleary eyes. But while you lowers levels of the sleep hormone melatonin . . may aspire to their wages more than their in your blood. This hormonal change shifts . . wake-up calls, a new study in the journal your circadian rhythm forward, helping you to . .

Obesity suggests this could be your simplest wake earlier, naturally. . route to a dream body come true.

Combine this with Appalachian State Uni . .

In their research, Finnish scientists found that research, which found rise and grinders – . . self-identifying ‘morning people’ naturally those hitting PBs at 6am – power down easier . . select healthier foods throughout the day, and produce more growth hormone, and it’s . . making their weight-loss efforts more clear this is a very bright idea. Might we . profitable. Late-starters, on the other hand, suggest a double-shot macchiato on day one? . . . . .

YO U R FAT- L O S S S WA P P I N G L I S T . .

UP WITH THE LARKS? GOOD START. NOW OPTIMISE YOUR EXTRA HOURS BY ENJOYING A BETTER BREAKFAST . . .

GRANOLA PROATS VITACOCO WATER SAUSAGE BACON . . . . . . . .

Downing two Sure, it’s better For guilt-free Kyoto University Unlike butcher’s Your bowl might . . glasses before a than a cola, but sweetness, soak found the nutrient bangers, storelook healthy, but . meal will boost each 250ml glass your high-fibre coenzyme Q10 in bought sausages . the grains will be . your metabolic of coconut water oats overnight your rashers could can pack just 70 baked in oils and . . rate by 30 per still packs 12g of with chocolate- or double fat-burn per cent meat – syrup, making this . cent, says Obesity sugar. Not exactly vanilla-flavoured during your leaving plenty of . dish best left to . beach-ready. protein powder. workouts. room for lardy, journal, to burn cheat-day. . . worrying fillers. more fat. . . .................................................................. . .................................................................. . .................................................................. .

RISE AND DEFINE

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FITNESS CORNER

Should I use a weight lifting belt for deadlifts?

Only if you’re using it as a protective measure when you’re maxing out on 1-3 reps; in that case, it may help prevent an injury, says sports therapist Rolland Nemirovsky. For a regular session, though, go beltless. The key to deadlifting is having a strong core, and a belt cheats your core of a good workout. If you’re worried about hurting your back, know this: if you can’t complete a deadlift set without breaking form, you’re lifting too much weight.

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HOW-TO HAIKU

Building Bigger Arms

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34

Percentage of Australians who say they have anal sex at least once every six months.

SOURCE: ONLINE SEX TOY RETAILER LOVEHONEY

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MH CAR REVIEW . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .This . . . . high-speed . . . . . . . . . . .offering . . . . . . . . from . . . . . Audi . . . . .delivers . . . . . . . . power, .......................... .... .................................................................... .... .prestige . . . . . . . . –. .and . . . .even . . . . the . . . . hint . . . . .of ..a . . bargain . . . . . . . .By. .Andrew . . . . Chesterton ...................... .... .................................................................... .... .................................................................... .... .................................................................... .... . . . . is. a. high-flying . . . . . . . . . . . . one . . . . . . . . . . . . . . . . . top . . . . . . of. 318km/h. . . . . . . . . . . fast ................ .... .There . . . . . . . . . . . .universe, . . . . . . . . . . . . . . . . to. .a .flying . . . . . speed . . . . . . . . . . . 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The . . .R8. .Spyder . . . . is. the . . kind . . . of. car . . .that .................. .... .................................................................... .... . . .That’s . . . .because . . . . .the . . beating . . . . .heart . . .of. . . . . . . openly . . . . mocks . . . . those . . . . recommended-speed ........................... .... .................................................................... .... .Audi’s . . . . . . . . .powerhouse . . . . . . . . . . . . . . 5.2. . . . . . . . that . . . . . . .the . . . . . . . to ...................... .... . . . . drop-top . . . . . . . . . . . . . is. a. glorious . . . . . . . . . . signs . . . . . . guard . . . . . .entrance . . . . . . .sharp .................... .... .litre . . 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And . . .despite . . . . being . . . .100kg . . . .heavier . . . . than . . . the ................. .... .................................................................... .... .associated . . . . . . . . .a.human . . . . . . . . .with . . . . . . . . . hardtop . . . . . . . . . -. mostly . . . . . . . .to. structural .................... .... . . . . . . . with . . . . . . . . cannon . . . . . . . every . . . . . . . . . . . . version . . . . . . . . . down ......................... .... .prod . . of . .the . . accelerator. . . . . . . . . . . . . . . . . . . . . . . reinforcements . . . . . . . . . and . . .the . .electronics . . . . . . .that .................. .... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . run ................ .... . . .And . . . . . . you . . . . . .that . . . . . . same . . . . . . . . the . . . . . .roof, . . . . . . will . . . . . .or. close .................... . . . . . . . V10 . . . . . . . fabric . . . . . . .which . . . . . .open . . . . . . . .in.in. . . . . . . . . . . . . . . .... . . . . . should . . . . . . .want . . . . . exact .... .engine, . . . . only . . .stuffed . . . . into . . .the . .engine . . . . bay . . of . .a . . . . 20 . .seconds . . . . . at. speeds . . . . . of. up . . to . .50km/h . . . . -. it. . . . . . . . . . . . . . . . .... . . . . . . . . Huracan? . . . . . . . . . .be. $471,000 . . . . . . . . . . . . . every . . . . . . . scalpel ............................. .... .Lamborghini . . . . . . . . . . . . . That’ll . . . . . . . . . . . . . . . feels . . . . . . .bit. as . . . . . . sharp. ......................... .... .and . . change, . . . . .thanks. . . . . And . . . so, . . a.steal. . . . . . . . . . . . . . A. fiery . . . Italian . . . . engine . . . . wrapped . . . . . .in. German .................. .... .................................................................... .... . . .That . . .hard-charging . . . . . . . . engine . . . . will . . propel . . . . this . . . . . reliability, . . . . . .and . . a. bargain . . . . . (sort . . . of) . .to. boot? . . . . The ............... .... .................................................................... .... .all-wheel-drive . . . . . . . . Audi . . . to . .100km/h . . . . . in. just . . .3.6 . . . . . . Audi . . . R8 . .Spyder . . . . might . . . .just . . be . .the . . pick . . .of. the ................ .... .................................................................... .... .seconds, . . . . . the . . scenery . . . . . blurring . . . . .as. it. pushes . . . . . on . . . . supercar . . . . . .bunch. ................................. .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... .................................................................... .... ...................................................................... .... ...................................................................... .... ...................................................................... ... ... ...

Making someone shut up can be tricky, ...

RANDOM QUESTION ... especially someone who’s brandishing ...

How can I stop sharp scissors near your ears and neck. ... ... ... my barber But if you’re pleasant, gracious and ... ... from gabbing? honest, she’ll hopefully understand ... ... that you’re not into hearing the ...

She does a good details of her latest fight with her ... ... job, but yeesh. boyfriend, nor being grilled about ... ... ... your own life. Diane Gottsman, ...

How many months of ... the author of Modern Etiquette ... ... for a Better Life, suggests cohabitation it takes for ... ... playing along for a little while . . . a woman’s sexual interest ... before saying, “I’m going to ... ... close my eyes and relax – I’ve to start nosediving. ... ... been looking forward to this SOURCE BMJ OPEN ... ........................... downtime all day.”

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LICENSE TO THRILL

12 26

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NOVEMBER 2017

THE GIRL NEXT DOOR Alice Treloar

Q I guess I’m a bastard

because my girlfriend’s putting on weight and I’m not happy about it. Any good DD way to address this?

It’s really not your call, DD (exception: her fuller figure has medics raising their eyebrows).

Try to let it go. Otherwise, speak up with sensitivity. Don’t criticise from the couch. Get up and break a sweat by her side. Lead by example. There’s no way she’ll stick to salad if you’re going hard on pizza. And celebrate small wins. It’ll shift the focus away from losing kgs so she knows her worth isn’t determined by a digit.

Q In the early days my girlfriend

was pretty noisy during sex.

These days you could hear a pin drop even when she ST climaxes. Is it me?

Unless you’re regularly inviting fresh faces into your sexual repertoire, there’s a 50 per cent chance the spotlight is shining directly on you. A hunch: if you’re referring to the “early days”, chances are things have become predictable. Use this as an opportunity to open up the lines of (currently faulty) communication. One way or another, find out what you’re not doing that will cause a ruckus.

...................... ...................... ...................... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ..

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

At the height of career success, Reynolds has no time to marvel at the view.

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11/17

PERSONAL

BEST Rated

RR

Who doesn’t love Ryan Reynolds?

We talk to Hollywood’s wittiest superhero about saving Samuel L Jackson’s butt, staying spandex-ready for Deadpool 2, and taking care of business into his forties, and beyond

[ BY

JAMIE MILL AR

PHOTOGR A PH Y BY

ART STREIBER ]

NOVEMBER 2017

29

production days are, he says, “really long and kind of abstract” with not enough hours in which to get everything – including pesky interviews – done and dusted.

“It’s much more taxing than actual production,” says the Vancouver native. “In fact, the 16-hour shooting days will come as something of a relief.” ne thing you learn quite early on about Ryan Reynolds is that he’s very, very busy. As a result, his interview with Men’s Health is repeatedly scheduled and rescheduled. Given Reynolds’ lengthy to-do list and gleaming movie-star status, this flakiness is entirely understandable and reasonable.

Somewhat less expected is the sincerity with which he apologises for all the chopping and changing.

What quickly emerges is that Reynolds is one of Hollywood’s good guys. When he eventually talks to MH, the 40-year-old actor is in preproduction for the keenly awaited sequel to Deadpool. Despite a relatively meagre $72m budget (that’s barely enough to keep Robert Downey Jr’s goatee trimmed on an Avengers film), the gleefully immature anti-superhero movie earned $980m, making it one of 2016’s highest grossing releases. And not just in the fart-gag sense. By contrast, Suicide Squad, which came out the same year and aimed at a similar graphic novel-reading demographic, cost $219m and made $932m. In doing so, Deadpool smashed the record set by 2003’s The Matrix Reloaded to become the most successful ‘R-rated’ movie (adopts Kanye voice) of all time.

It’s hard, then, to believe that such a project had languished in development purgatory for over a decade. It’s rather less difficult to believe that 20th Century Fox greenlit the sequel (slated for summer 2018) before the original even arrived in cinemas, such was the pre-release buzz and projected box office. Hence there are no signs of Reynolds being able to stop anytime soon. Pre-

30

NOVEMBER 2017

Gunning For Laughs Non-stop shooting of a more literal kind is a theme in Reynolds’ most recent film, The Hitman’s Bodyguard. Out last month, it’s an odd-couple action comedy in which Reynolds plays a “triple-A executive protection agent” who is downgraded to a Z-list minder when one of his clients gets whacked on his watch. Somehow he winds up being entrusted with keeping Samuel L Jackson’s international assassin – the only motherfucker bad enough to testify in the Hague against Gary Oldman’s eastern European dictator – out of harm’s way. The joke, of which there are many, is that Jackson’s lethal weapon scarcely needs protecting. Cue multiple scenes with Big Sam busting caps in assailants’ asses while saying things like, “I am harm’s way.”

Although played for laughs, the action is deadly serious and ultra violent, with Bourne-style fight scenes involving a variety of kitchen utensils and power tools. There’s also a motorbike chase that evokes the opening of Skyfall, right down to the hero’s grey suit. Meanwhile, one of the film’s posters is a noteperfect spoof of 1992’s The Bodyguard, with Reynolds tenderly carrying Jackson, just as Kevin Costner did Whitney Houston. And the explosive trailer is incongruously soundtracked by I Will Always Love You. Throughout, the cracks come thick, fast and crude, with a

familiarly postmodern, self-referential tone. At one point, Reynolds’ character says of Jackson’s: “This guy singlehandedly ruined the word ‘motherfucker’.” It’s all, well, very Deadpool.

Such similarities are not coincidental.

Reynolds actually signed on for The Hitman’s Bodyguard a year before he did Deadpool, but the latter went into production first. By the time he came round to film the former – which read totally straight on the page – he’d experienced a change of heart. Not to mention a change of director, about six weeks before shooting. So together with a new screenwriter, Mark L Smith, Reynolds set about giving the script an emergency humour transplant.

“That oil-and-water idea of two guys from opposite ends of the spectrum who change each other has obviously been explored in great, great detail,” he says. “Having seen with Deadpool how much fun it is to deconstruct a genre, I really wanted to do a bit of that on this.”

The process of reviving a flat script with LOLs aplenty involves more than merely inserting gags at random intervals. “You sort of have to instil each character with a core belief that evolves through the course of the film,” Reynolds explains. “We changed that belief to something more comedic instead of, ‘I’m going to intermittently clench my jaw muscles while squinting and shooting bad guys’.” Hence, his slim-tailored, uptight protagonist begins proceedings in the grip of some sort of Bond-with-OCD affliction, living in a minimalist bachelor pad with custombuilt storage for his guns, cufflinks and Patek Philippe. “On the outside he’s a highly trained mercenary, but on the inside he’s basically an infant,” says Reynolds. But eventually this emotionally stunted manchild

I DON’T JUST WANT TO MEET PEOPLE’S EXPECTATION – I WANT TO BLOW IT AWAY

TACTICS

A smart approach to fitness keeps Reynolds as quick as his wit.

NOVEMBER 2017

31

a “chewy, soft centre” who is soppily in love with his equally sociopathic wife (played by a scene-stealing Salma Hayek).

Fighting Shape For many, waking up to a walk-in wardrobe full of sharp, designer suits in a Grand Designs penthouse would be a life goal, but it’s a far cry from Reynolds’ more humble approach. “I have two kids who are two years old and eight months, so there’s no routine in the morning,” says the other half of actress Blake Lively, whom he met on the set of 2011’s less-successful superhero outing Green Lantern. “There’s just surviving.”

The former neck and wrists of Hugo Boss fragrance hasn’t abdicated all sense of style in favour of dad jeans, however. “I went to a lot of events this year, in part because of Deadpool, so you get into the tux and try to look like a grown-up,” he says. “But to be honest, I still sometimes feel like a freckle-faced kid, faking it until I make it.”

More recently, Reynolds has been suiting up for Deadpool 2, which is to say getting into the shape required to squeeze back into spandex. Is it easier the second time around because he knows what it takes? Or harder because he knows how much it’s going to hurt?

“It’s a little of both. But it changes – sometimes it happens faster than I would think and other times slower,” he says. “I think that’s a byproduct of injuries and age: when I was 25, I could do it in a relatively short amount of time; now I’m 40, I have to be slightly more careful. I actually warm up now, which is something that I got away without doing for about 15 years.

Now I’m like an old man at the gym, laying on rollers and softballs.”

Once again, Reynolds worked with his trainer of eight years, Don Saladino, who also trains fellow Marvel universe luminary Sebastian ‘The Winter Soldier’ Stan. Well, technically Reynolds doesn’t train with Saladino.

“Don doesn’t travel with me, so I use his online stuff,” he says. “They’re programs anyone can do.” ‘Anyone’ includes Reynolds himself, who cracked his neck when he was thrown out of a window during the making of 2012’s ironically named

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Safe House. “I couldn’t deadlift or squat a lot because it compressed my neck,” he recalls. “Don got me back doing those, which I’m happy about.”

According to Saladino, Reynolds practically skips to legs day.

Great Comeback The co-star most in danger of kicking Reynold’s arse this time around is Josh Brolin, joining the cast for Deadpool 2 as time-travelling mutant Cable. Brolin Instagrammed a video of himself training at Gold’s Gym with the provocative hashtag #ryanreynoldsismybitch. “Yes, that’s very true – it was part of the contract negotiations for Josh that I had to become a female canine at his side,” jokes Reynolds, who also responded on

TACTICS

SUCCESS IS ALLOWING YOURSELF TO BE HAPPY. BECAUSE IT’S EASY NOT TO

Reynolds has his sights set on redefining the

STYLING: BRIAN BOYÉ, SANDRA NYGAARD; GROOMING: KRISTAN SERAFINO AT TRACEY MATTINGLY; SET DESIGN: ROB STRAUSS STUDIO; T-SHIRTS ALTERNATIVE (COVER) AND MAJESTIC (FEATURE), JEANS MICHAEL KORS, WATCH PIAGET

superhero genre.

social media with a Photoshopped picture of his face on a preposterously pumped-up bodybuilder’s physique and the caption: “Me doing some light flexing.”

Few films swell the coffers of Hollywood studios like superhero franchises. Has he considered that, having spent over a decade rolling the Deadpool boulder uphill, Reynolds could conceivably have to spend just as long again doing sled pushes to ensure that he can fit into his suit for further sequels? “That’s a very high-class problem,” he laughs. “And I’d like to think I would try to stay in shape anyway. With kids running round, you want to be able to do everything for them that you could’ve done when you were in your twenties. So I’d look at that as a gift.”

Besides, having such a first-world

quandary is contingent on Deadpool 2 hitting the mark. This is the first time in his career that Reynolds has made a sequel, partly through choice (see Van Wilder 2 – or rather don’t) and partly due to the occasional misfire (Green Lantern). Repeating the trick therefore represents a new kind of pressure. “The audience are familiar with the characters, so the heavy lifting is done in that respect,” he says. “But you still have this bar that’s self-set, and that you want to exceed. Nobody is resting on their laurels.” Along with writers Rhett Reese and Paul Wernick, Reynolds can take a lot of credit for a passion project like Deadpool succeeding where a studio disaster like Green Lantern failed. But that also means that the aforementioned bar is sat squarely on their shoulders. “It would have been nice to stand around high-fiving ourselves for a while, but it wasn’t like that,” he says. “We were working on Deadpool 2 before Deadpool came out, and we continue to work on it just as hard if not harder than the first film, because we’ve had less time and there’s an expectation. And I don’t want to meet that expectation – I want to blow it away.”

But at least they’ve got money to burn, given how profitable Deadpool was.

Right? “You’d think it, but no,” he laughs.

“A studio’s never going to say, ‘Hey, how much money do you want?’ They’re going to say, ‘How much do you need?’

And then cut that in half.” Necessity, however, is the mother of invention.

Some of the biggest laughs in the first movie came from lines about not being able to afford more recognisable characters than Colossus and Negasonic Teenage Warhead. (Quite.)

Or when Deadpool forgets his guns for the climactic battle and is forced to use his katanas (a script change that came about after $8.75m was cut at the 11th hour).

Of course, the thrust of Deadpool’s comedy is its stream of foul-mouthed insults, which rivals the TV series Veep for relentlessly inventive invective. You only have to browse Reynolds’ consistently hilarious social media feeds to realise that there’s some overlap between him and the merc with a mouth.

His incessant trolling of friend Hugh Jackman, for instance, is nothing short of masterful.

“Look, there’s a reason that I spent 11 years trying to get Deadpool made,” he says. “Certain aspects of the character align with mine in almost mysteriously odd ways.” Reynold’s own penchant for the profane was honed through growing up with three older brothers whose “natural resting state was sitting on my head”. “I would sit in my room and rehearse 10-20 better comebacks than what I’d just hit my brothers with,” he recalls. “They sort of stuck in my brain and ended up serving me in my career in some weird, stupid way.”

Age Of Content Reynolds has turned 40 since he last spoke to MH, though he shows no sign of seeing it as a millstone around his neck. Nor would he be in a hurry to turn back the clock. “I’d never want to go back to my twenties,” he says. “Then it felt like I was stringing moments of gigantic uncertainty back to back. Now I’m 40, I’m a lot more understanding of myself. I have more compassion for myself – and for others. So I’m happy to be the age I am.”

Maybe that’s why, having laboured tirelessly to reach a high point in a career that’s had its ups and downs, he’s able to keep his feet on the ground.

“I don’t want to sound like a fortune cookie, but I think you define success by a certain level of happiness,” he says. “I would say I have a very similar sense of wellbeing to when I was younger and less successful. Even when I was driving a forklift. As long as I can do some form of work that brings me some joy, I feel like I’ll be okay. I define success as allowing yourself to be happy. Because it’s easy to disallow that.”

And there’s always his other job: being a dad. “It’s the best thing that’s happened to me, and I don’t take a second of it for granted,” he says, as sincerely as he apologises.

“I’m also really lucky: my work is intense for periods, but then I can also take time off, and a lot of people can’t.

So I’m grateful for that. I love watching my kids grow and evolve, and I hope that I get to do that for a huge amount of their lives. Until they kick me out.”

NOVEMBER 2017

33

TACTICS

THE SERIOUS WORK

Reynolds may be a funny guy, but his workouts are far from jovial. Over their years of working together, he and PT Don Saladino (@donsaladino) have created a plan that fuses mobility, muscle gain and fat loss to keep him fit and injury-free.

Follow his lead and you’ll be laughing.

Build an age-proof physique with Ryan as your bodyguard.

STEP 1

FLEXIBILITY Reynolds warms up with dynamic stretches, but this set from Saladino has also dialled in his mobility work.

Do five reps in each direction every morning

1/ NECK

CIRCLES

2/ SHOULDER CIRCLES

3/ TORSO TURNS

4/ HIP HOOLAHOOPS

5/ SINGLE-

LEG CIRCLES

CIRCLES

STEP 3

STEP 2

STRENGTH The bulk of his program kicks off with plyo jumps, throws and weighted carries, followed by the big lifts.

Here are some of Reynolds’ go-to leg-day moves

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6/ ANKLE

A

A

B

CONDITIONING

A B

B

1/

2/

3/

5 SETS OF 5 REPS Using a box works your posterior chain and prevents you ‘bouncing’ up, while the safety bar spares your shoulders.

“Keep your knees and shins vertical to target your glutes and hamstrings,” says Saladino.

4 SETS OF 8 REPS Practise with just your bodyweight before loading up.

On one leg, hinge at the hips so your torso is parallel to the floor and your other leg lifts up behind you. Then push through your standing leg to return.

5-8 SETS OF 20 METRES Strength and cardio; lower body and core. It’s like all of your gains have come at once – but Rudolph et al have the day off.

Lean forward to take the strain, without rounding your back.

Then drive the sled.

SAFETY BOX-SQUAT

NOVEMBER 2017

SINGLE-LEG DEADLIFT

SLED PUSH

“Ryan can’t do a lot of cardio because he’ll lose too much weight,” says Saladino. “But intervals are great for recovery.”

Choose your weapon – AirBike, Rower, SkiErg – and finish each session with eight 30-second sprints, with 60 seconds recovery pace in between.

Feel free to employ some of Deadpool’s language.

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ALL NATURAL

Use Your Noodles 3 smart ways to dress up your carbohydrates Take control of your midday meal. It’s easy: just set aside 15 minutes on a work night to fix one of these make-ahead meat-and-pasta bowls. They taste far better than anything from a plastic container and are way better for you. And if you’re chowing down after a noon workout, know that each recipe delivers more than enough protein for muscle recovery and growth.

Plus, these lunches taste just as good chilled as they do reheated. So nuke your noodle bowl if you’re craving something hot, but when the microwave queue at the office looks like the departures line at Tullamarine, you’ll enjoy slurping the pasta cold too.

HOLY SH!T KITCHEN TRICK

Give Zoodles a Twirl

Woolworths sells precut packaged zucchini spaghetti.

Or cut your own with the tabletop Paderno spiralizer ($65, williams-sonoma.com. au). You can also make superthin zucchini slices with a sharp knife.

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NOVEMBER 2017

NUTRITION

1

Creamy Peanut Pasta with Shredded Chicken What You’ll Need 3 Tbsp smooth peanut butter 2 Tbsp low-sodium soy sauce 1 Tbsp lime juice 1 tsp sriracha 1 tsp dark brown sugar 1 tsp toasted sesame oil 100 g wholemeal spaghetti, cooked (reserve ¼ cup cooking water) 2 cups shredded rotisserie chicken 4 spring onions, thinly sliced Chilli flakes (optional) How to Make It

HOLY SH!T KITCHEN TRICK

Cook Pasta Fast

Big pots of water take a long time to boil. Speed the process: grab a big skillet, add about an inch of water and a hit of salt and bring it to a boil. Add the pasta; cook till al dente.

2

Zucchini Spaghetti with Pesto, Prawns and Chickpeas How to Make It

In a food processor or blender, combine the basil, cheese, almonds, garlic and lemon juice; season to taste with salt and pepper. Pulse to finely chop. With the motor running, slowly drizzle in the oil until a thick paste forms. Transfer the mixture to a large bowl; add salt and pepper to taste, and more lemon juice if needed. Add the zucchini spaghetti, prawns and chickpeas.

Gently toss to coat. Makes 2 servings Per serving 2837 kJ, 44g protein, 36g carbs (9g fibre), 40g fat

What You’ll Need 2 cups packed fresh basil leaves ¼ cup coarsely grated Parmesan 2 Tbsp almonds 1 clove garlic 1 tsp fresh lemon juice ¼ cup olive oil 2 medium zucchini, spiralized (or 6 cups precut zucchini spaghetti) 230 g cooked shrimp 1 can chickpeas, rinsed

In a large bowl, whisk together the peanut butter, soy sauce, lime juice, sriracha, sugar, sesame oil and at least 2 Tbsp cooking water.

Add the spaghetti and toss until well coated. Toss in the chicken and half the spring onions. Divide between 2 bowls and top with the remaining spring onions and some chilli flakes if you want. Makes 2 servings Per serving 2653 kJ, 32g protein, 54g carbs (9g fibre), 20g fat

3

Sun-Dried Tomato Cavatappi with Grilled Flank Steak How to Make It

In a food processor or blender, pulse the tomatoes and garlic. Add the herbs and vinegar. Pulse till combined. Toss the warm pasta with ¾ of the sauce, adding cooking water to thin if needed.

Heat a pan on medium. Season the steak with salt and pepper. Grill to medium, about 4 minutes a side. Transfer to a cutting board and top with remaining sauce; let rest 5 minutes. Slice; serve on the pasta, with Parm. Makes 2 servings

What You’ll Need ½ cup sun-dried tomatoes in olive oil 1 garlic clove ¼ cup flat-leaf parsley, chopped 2 Tbsp basil leaves, chopped 2 tsp red wine vinegar 100 g cavatappi pasta, cooked (reserve ½ cup cooking water) 230 g flank steak Parmesan for garnish

Per serving 2159 kJ, 33g protein, 49g carbs (4g fibre), 21g fat

NOVEMBER 2017

37

MUSCLE + FITNESS

The Final Push For Fast Results

Fusing serious upper-body muscle gains with a barraising mobility boost, the Sots Press is the desert island move for your summer-body ambitions

DROP IT DOWN

When standing tall, move the bar in front of you and drop it on the lifting platform.

Perform five sets of four to six reps, twice weekly for upwardly mobile strength gains.

WHAT YOU’LL GAIN

03

TAKE A STAND

With the barbell now locked out, stand up by activating your glutes and extending at your hips. Engage your core throughout to keep the bar from wobbling overhead.

01

02

With a barbell across your back and hands in a snatch-grip, sink into a deep squat.

Hold this position and repeat: “I will not get stuck at the bottom of this rep.”

Extend your elbows to press the barbell up overhead from behind your neck. Think about pulling your shoulder blades together and down to stabilise your back.

SIT TIGHT

38

04

NOVEMBER 2017

PRESS ON

ALL-DAY METABOLISM SPIKE

OLYMPIAN LIFTING POWER

INJURY RESISTANCE

BEACH-READY SIX-PACK

PHOTOGRAPHY: PHIL HAYNES

WHILE BACKWARD cap-wearing gym bros are unlikely to trade curls for pilates any time soon, there has been a recent wising-up to the necessity of mobility work.

But, like the L-sits tacked onto your lunch session, it’s too often nixed in favour of heavy lifts when time is tight.

Happily, you no longer need choose.

By boosting shoulder mobility, the Sots press both prevents injury and fixes your posture for a broader silhouette. Sound like a stretch? It also hones your core, builds upper-body definition and fires up your metabolism by activating all of your major muscle groups.

“Once the barbell is up, your arms should form a V with elbows locked,” says CrossFit coach Simon de Gruchy. “Try not to default to a weaker U shape, which relies on arm strength. Think martini glass.”

Master the Sots press and you’ll sculpt beach-ready muscle while boosting stability and flexibility for a host of other lifts.

It’ll help you stand tall, all year round.

Massage Tiger Balm Red Ointment onto aching muscles or joint pain for effective temporary relief. For stressed and tired neck and shoulder muscles, try specially developed Tiger Balm Neck & Shoulder Rub. Discover the sensation of Tiger Balm’s signature blend of essential oils and oriental wisdom.

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WORKS WHERE IT HURTS CHC72489-0617

SLEEP WITH ANY WOMAN Yes, sleep. As in hibernate. (What were you thinking?) Learn to stack easy z’s and wake up refreshed

2/ She’s always cold and you’re a furnace

Sleep on your side to keep your tongue out of the way, Pelayo suggests. Or do palate exercises, like pushing the tip of your tongue against the roof of your mouth and then sliding your tongue backward. In a 2015 Brazilian study, such exercises – involving the tongue, soft palate and hard palate – reduced snoring frequency by 36 per cent. Another option is the Max-Air Nose Cone nasal dilator ($43; nosecones.com. au) – a plastic device that props your airways open, encouraging nasal breathing. In one study, it increased airflow by 110 per cent.

Women tend to feel colder than men because their smaller frame and higher body fat equals a slower metabolism. And once you hit dreamland, your internal thermometer changes: “You tend to feel colder in the morning than at the start of the night,” Pelayo says. Performance bedding fabrics (try sheex.com) made of moisture-wicking microfibre polyester and spandex, absorb sweat and help regulate body temps.

MEN ARE MORE SATISFIED WITH RELATIONSHIPS AFTER A GOOD SLEEP

ERWYN LOWEN / APIX SYNDICATION

Keeping your missus up all night isn’t something to brag about. In fact, about one in four couples sleep in separate beds because they just can’t sleep together.

A groggy partner is a cranky partner. “If that person is waking up grumpy and it’s a new relationship, it’ll probably get worse over time,” says sleep expert Dr Rafael Pelayo. “Lack of sleep makes people feel irritable, inattentive and sometimes even guilty because they bark at their partner in the morning.” See if any of these problems sound familiar, then take action to sleep well tonight.

1/ Snoring keeps one of you up all night

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HEALTH

3/ One of you is a restless sleeper

4/ Spooning puts your arm to sleep

5/ She wants to sleep; you’re wide awake

6/ Sleeplessness is tearing you apart

Go royal: with a queen or king mattress, you’ll have more elbow room. A Sleep Number bed (air chambers for each side) or memory foam mattress isolates movement.

On a budget? Wedge a body pillow between you and your bedmate, Pelayo says. Or try slipping into a thin sleeping bag beneath the sheets.

Curling up together can have direct physiological benefits – like reducing stress responses, says behavioral and social scientist Dr Wendy Troxel. Start out in a bodies-touching position to generate oxytocin (the “cuddle hormone”), suggests body language expert Patti Wood.

Then segue into something more conducive to slumber. The backto-back “Zen position” reveals trust and the ability and desire to be independent, Wood says, but the “tushie touch” shows that you want to stay sexually connected. It’s all about the oxytocin: scientists in France say this hormone makes men perceive their partner as more attractive than other, unfamiliar women, possibly making the men less prone to infidelity. (Good for you both!)

Your chronotypes may be out of sync. Altering your chronotype isn’t easy, says sleep researcher Dr Heather Gunn. Is your partner’s internal clock powering down as The Bachelor credits roll while yours ticks on towards midnight?

Try hitting the sack separately.

“If you wake up feeling good,” Pelayo says, “all is forgiven in the morning.”

Two words: separate beds. A good night’s sleep trumps all. One study found men are more satisfied with their relationship after a good sleep. Snuggle (or more) before retiring to separate beds, then regroup in the morning. That’s when you’re more likely to share intimate thoughts, which can lead to other things your bed is built for.

NOVEMBER 2017

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NUTRITION

Fitter PillsTo Swallow Add power to your summer training plan by finding the most effective reinforcement for your standard whey shake. But which supp scoops up the crown?

CREATINE

120

BCAA

12%

VS

The seconds by which creatine cuts your optimal rest periods, so you can lift heavy on a HIIT schedule

Combined with weight training, creatine slows the loss of bone mass as you age and could ease the effects of osteoarthritis

Known as a workout fuel, branched-chain amino acids (BCAA) are also shown to add this much to life expectancy

LAB TALK

University of Saskatchewan

Ignore the scare stories – researchers at the University of Sao Paulo, Brazil, found that creatine and protein supplementation isn’t actually harmful to your kidneys

A hefty dose of BCAAs pre- and post-workout means you’ll hold onto more muscle mass when on a kilojoule-restricted nutrition plan The International Society of Sports Nutrition

MYTH BUSTER

Numerous studies have found that BCAAs prevent muscle breakdown and post-gym soreness, but there’s little evidence they garner major increases in muscle mass

BEST MATCH

Sprinter

Boxer

Power lifter

“Unlike BCAAs, taking a creatine supp before explosive training helps provide the rapid energy needed during muscle contraction” Dalton Wong, TwentyTwo Training

Bodybuilder

COACH’S CALL

Rower

CrossFitter

“BCAAs have much the same benefits as a whey shake with only a third of the kilojoules. They also contain leucine, supporting muscle repair” Alex Mateus, mateusfitness.com

THE MH VERDICT: CREATINE WINS! Unless you’re sticking to a kilojoule-deficit, BCAAs bring little benefit beyond that found on a plate of food. Creatine’s proven performance-enhancing boost to strength, muscle and recovery makes it the smartest step-up in supplementation. Give it a pop.

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MUSCLE + FITNESS

Assault Your Love Handles This 60-second challenge isn’t just a test of fitness – if you push to your limits, it’s a devastating offensive on your fat reserves

1 BUILD A RHYTHM

Assault air bikes can throw you at first because the pedals and handles work in unison. But that’s what makes this a full-body challenge.

The aim is to burn as much energy as possible in one minute, so striking a balance between legs and arms is essential.

THE TASK MASTER

Bruce Butler, founder of Motus Strength gym.

“Few trials require us to confront our mental and physiological limitations.

If you can learn to dig deep and surpass your perceived limits, you’ll discover the strength to develop in both areas.”

3 DON’T LET UP

We lied. By 40 seconds you’ll be desperate to bail. As the lactic seeps into your quads, renew your speed using the handles to maintain momentum. Push to the end, then check your burn against the scoreboard before showing off your result.

2 FAST OUT OF THE BLOCKS

Make the most of your energy early on. You burn more energy maintaining high intensity, not through bursts of effort.

Take advantage of your initial glycogen stores and pedal furiously. It’s only 60 seconds.

That’s no time at all, right?

YOUR SCOREBOARD FIND OUT HOW YOU MEASURE UP AGAINST OUR RANKINGS <20kcal (84kJ)

STATIC CYCLING

Congrats, you’ve burnt the equivalent of half a cucumber. To increase your lactic threshold – and keep pedalling for longer – mix twice-weekly HIIT sessions into your gym routine.

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<30kcal (125kJ)

UPHILL WOES

With a rice cake’s worth of energy shed, you’re getting closer. Down an espresso before your next shot.

Caffeine blocks pain-processing chemicals, reports the Uni of Illinois.

<40kcal (167kJ)

GEARING UP

Anything over 30kcal (125kJ) deserves a weary pat on the back. Your anaerobic endurance has legs, but adding strength will give you greater output to begin with.

<50kcal (209kJ)

GURU

If you’ve got the mental fortitude to dig deep for a full minute, try working until you hit 100kcal (420kJ). Approaching CrossFit levels of sadism, it’s the ultimate high-intensity finisher.

PHOTOGRAPHY BY PHIL HAYNES

FOR MORE MUSCLE & FITNESS TIPS, DOWNLOAD THE M E N ’ S H E A LT H PERSONAL FITNESS TR AINER APP FROM THE APPLE APP STORE

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Global Fat-Blasting Secrets More than 70 per cent of Aussie men are overweight or obese.

So we searched the globe for the best ways to drop fat forever

2/ ICELAND

WO R L DW I D E O B E S I T Y R A N K I N G : 8 4 W H AT T H E Y D O : E AT T O N S O F B E A N S

WO R L DW I D E O B E S I T Y R A N K I N G : 50 W H AT T H E Y D O : S K Y R T H I N G S U P

WHY IT WORKS In Brazil, lunch isn’t a sub and chips – it’s beans and rice. Brazilians get about 10 per cent of their kilojoules from beans and legumes, reports Nutrition Journal. In one study, people who ate legumes daily lost more weight than those who didn’t. It’s all about the filling fibre and protein. And since legumes are chewy, you end up eating less and staying satisfied.

WHY IT WORKS Skyr, a thick, plain yoghurt, is an Icelandic staple.

It’s packed with protein yet low in sugar, a combo that bodes well for your belly and sets a high bar for other yoghurts. That’s because protein is the most satiating macronutrient, says nutritionist advisor Alan Aragon. Bonus: skyr has a ton of calcium. When combined with protein, calcium helps with muscle preservation.

STEAL IT Make a quick salad of lentils, chopped cucumbers, tomatoes and parsley, says dietitian Erin Peisach. Or heat up a can of lentil soup. At dinner, use lentil or bean pasta in place of the regular kind.

STEAL IT Sports dietitian Marie Spano suggests a daily skyr snack.

Try Procal Icelandic Skyr, which has 20 grams of protein per serve.

Eat two if you weigh more than 90kg. And toss in ⅔ cup of berries, says Aragon.

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3/ UNITED KINGDOM WO R L DW I D E O B E S I T Y R A N K I N G : 21 W H AT T H E Y D O : FA S T 2 DAYS A W E E K

4/ SPAIN WO R L DW I D E O B E S I T Y R A N K I N G : 37 W H AT T H E Y D O : C A L I S T H E N I C S

WHY IT WORKS This diet, which involves fasting for two days and staying flexible the other five, is gaining popularity in the UK. “It appears to work,” says Dr Louis Aronne. For people counting kilojoules, fasting is a good way to stay on track. “By shortening the window of eating, some people find it easier to eat less, therefore helping them reduce kilojoules,” says Spano.

WHY IT WORKS Outdoor training is exploding in Spain. At the top of the docket? Calisthenics. “Many cities in Spain are now installing basic bars,” says Julio César Ortega of Men’s Health Spain. In parks and on beaches, Spaniards use bars for exercises like chin-ups and pushups. Trainer Mike Boyle says moves like these can enhance weight loss for about the first three weeks of a new plan.

STEAL IT On fast days, eat 2500 kJ to 3350 kJ, the majority of which should be protein. The rest should be vegetables so you get enough fibre, says Spano. On other days, eat as well as you can. Just don’t relive your pizza and pie glory days.

STEAL IT Boyle recommends covering these four bases: squat, push-up, chin-up and plank. “You should do as many technically sound reps as you can do,” he says.

After three weeks, add a weighted vest to challenge yourself.

WORDS BY BRIELLE GREGORY; ILLUSTRATION BY NILS-PETTER EKWALL

1/ BRAZIL

WEIGHT LOSS

5

BULLETIN WEIGHT 6

MEAL PREP ROCKS

7

Men who plan meals days in advance have less obesity risk than those who don’t, a 2017 French study found.

On weekends, make proteins, vegetables and grains to mix and match all week, suggests dietitian Mia Syn.

15K

Daily step count exceeded by study participants with zero metabolic problems

5/ NETHERLANDS WO R L DW I D E O B E S I T Y R A N K I N G : 7 6 W H AT T H E Y D O : B I K E E V E RY W H E R E WHY IT WORKS Dutch people bike

an average of 1000 km a year.

“About 25 per cent go to work on a bike every day,” says dietitian Karine Hoenderdos. Boyle gives biking a big thumbs-up: “If you’re going to point at one thing for weight loss, I like biking the most,” he says.

Without ground contact, you’re less likely to strain tendons or sustain injuries from the pounding your joints take during a run.

STEAL IT Start with 20 minutes on a stationary or single-speed bike (opt for the ones with the high handles, Stranger Things-style). They’ll limit flexion, a culprit behind back pain, says Boyle. From there, add 5 minutes every week.

6/ SINGAPORE WO R L DW I D E O B E S I T Y R A N K I N G : 133 W H AT T H E Y D O : PAC K I N T H E T O F U WHY IT WORKS It’s common to find

7/ AUSTRALIA WO R L DW I D E O B E S I T Y R A N K I N G : 17 W H AT W E D O : S O F T - S A N D R U N N I N G WHY IT WORKS Hey, we’re doing

Singaporeans enjoying dishes like yong tau foo – tofu stuffed with ground meat or fish paste. Tofu is packed with protein yet low in kilojoules. “I think it’s one of the best plant-based proteins,” says Spano.

Sure, a hard-core carnivore might say there’s nothing like that first bite into a juicy Angus beef burger, but we think Singaporeans might be onto something.

something right. Find some soft sand, not the densely packed stuff.

It may look cushiony, but don’t be fooled: soft sand will give you a better workout. You can ramp up the intensity of your training session without increasing the duration, says trainer Kevin Toonen. You’re likely to burn more kilojoules than you would during your average neighbourhood run.

STEAL IT Use tofu as a complement, not the main event.

Mix 110 -170g of the soft version with a splash of light soy sauce, a squirt of sriracha sauce and a few drops of sesame oil, says Aragon.

Then add it to your favourite salad.

DO IT Start with soft-sand walking.

When you start running, “distances should be varied between shorter, faster runs and longer, slower runs,” says trainer Alwyn Cosgrove. No beach? Run on a soft, grassy bush trail.

Source: International Journal of Obesity

PERILS OF POUNDAGE Men who gained 20 kg or more between ages 21 and 55 raised their risk of...

Diabetes by 719% Hypertension by 111% Cardiovascular disease by 72% Source: Harvard School

1192

Average reduction in people’s daily kilojoules when they were told to limit sugary beverages to 240ml a day Source: American Journal of Clinical Nutrition

NOVEMBER 2017

47

SEX

The Sex Trap Writer Ed Vanstone sifts through the aspects of life most crucial to your health and happiness.

This month, a little bit of the other LESS SEX. It’s not often among life’s big regrets, so the old joke runs, mumbled on your deathbed. But when it comes to the final analysis – light fading, family crowding near – few would argue that little matters more than the successes (and failures) of your romantic relationships.

In his 2010 novel The Pregnant Widow, Martin Amis puts it more succinctly.

“Unusually for a 20-year-old,” Amis’s narrator writes, “…Keith was aware that he was going to die. More than that, he knew that when the process began, the only thing that would matter was how it had gone with women.” How it has gone with women.

Sexually. Romantically. Conjugally. This, in the end, is how we judge ourselves. Riches, prizes and fame be damned. Did you get the girl you liked the most? And did she stay?

Very often in 2017 the answer is yes. Then no. And the reason for that is sex. Nearly 60 per cent of men will cheat at some point in their marriages, as will over 45 per cent of women. Close to half of us will see our marriages fail. The primal urge to fuck is clearly an incredibly important impetus in our lives. We like it so much that most of us are willing to betray our wives for it. You, dear reader, may well have a clear conscience.

But the stats plainly state that few others would refuse.

And yet, just as with money, the happiness gains to be had as a result of more time between the sheets begin to level off – and a lot quicker than you might expect. According to research published in the journal Social Psychological and Personality Science, a couple’s happiness tends to peak when they have sex about once a week.

Similarly, it turns out that long-term contentment is rarely found through furtive trysts with secret paramours. Just 10 per cent of affairs last over a month. As with the hormonal surge of the act itself, the thrill is there and gone in a flash. The guilt, for many, lasts longer.

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Zip it: resisting fleeting highs could be a fair trade in the long run.

is not a bad thing in our book; very far from it.

Curiously, the ‘peacock’s tail’ theory of But with Tinder, Happn and the human development posits that our accompanying glut of dating and hook-up unusually large brains evolved not apps making promiscuity more effortless to help us survive, but to provide an than ever, it would be a mistake to see this advantage in terms of sexual selection. Our sexual liberation as a route to untrammelled superior intellect, in other words, is happiness. True contentment lies equivalent to the kaleidoscopic dazzle of a elsewhere. And if you’re a frustrated peacock showing out.Stags have their singleton or bored husband, neither more antlers and birds their songs. But we have our brains. (Pertinent though this is, it should sex – nor more lovers – will save you.

Paradise is hard to define, but when asked, go without saying that it’s a sub-par chat up the late, great Johnny Cash surely came line that must never be employed.) close. “This morning,” he said, turning to his If all that brainpower dedicated to one beloved wife, June Carter Cash. “With her. fairly primitive, albeit fundamental objective Having coffee.”

– namely, to find the best partner we can – Now that’s a fine mind. sounds profligate, then you might well have a point. Because once we’ve snared our mate, animal instinct so often wins out. After a while The maths behind with our feet under the finding The One table, many seek out ephemeral highs over 1/ Guess how many long-term serenity. It’s a total ‘matches’ you are likely to meet design fault in the system. They’re more 2/ Reject the first exciting. They’re sexier.

37 per cent you Crucially, they’re encounter mindless.

3/ Marry the next Do not misunderstand woman you meet who – this is no Puritan you like better than treatise. More time in bed those before

THE WIFE FORMULA

X

0.37=3

Extra large 800ml shaker

Don’t Call it a Comeback Fatherhood can be a humbling experience. But sometimes it takes a setback to find a new way forward [ BY ANDREW McUTCHEN ]

THE REASON I’VE never been able to resist adding Men’s Health to my shopping basket is that in every issue I’m guaranteed at least a couple of great redemption narratives. You know the kind. Guy, just like you is hit with adversity – a broken heart, a broken leg – and in just six weeks of gut-busting physical effort he re-emerges from the chrysalis of the gym with no fear and no body fat. It’s an endlessly inspiring pinion from which to pivot and find the best version of you yet.

When the notion of the ‘War on Dadbod’ column first came to me during a spontaneous on-flight pitch to editor Luke, I expected the series to magically follow the same path. Episode one: a fat, tired, happy dad with a brand new American ash-constructed water rower in a box on the basement floor. Episode two, on the mend, drinking less, water rower now out and assembled etc. I know I can be disciplined when it comes to working out. I know what it takes. But that’s not what happened.

Two Steps Back To my disappointment, this series has followed a downward curve.

The sore knee I mentioned in the first column turned out to be a full-thickness tear ACL injury. The heavy leaning on coff-ohol-adol (coffee, alcohol, Panadol, repeat) turned out to be as hard to kick as crack when I added crutches and no mobility into the mix. My dream had come true – I was becoming the next redemption story in Men’s Health – but my life was actually a nightmare.

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Helping hands It was a very happy nightmare, mind you. One where you can’t move your left knee, but you have a concerned looking two-yearold patting it, knitting their unblemished brow, asking if Daddy’s leg feels better today? I got to know my kids better in that six weeks of recovery at home than I had in the six months prior.

And this is the thing. Yes, fatherhood challenges your fitness routine, but it introduces you to a new source of endorphins, which is your children’s love for you. I’d

encourage all new dads to go easy on themselves, know that it’s a short-lived phase, drink up that love and Shiraz. Be comforted, sleep will return, kilojoules will burn, so don’t throw out your pre-kids 33-inch waist jeans just yet.

Conveniently though, in my final column, I do have that allimportant redemption narrative to share. The down-time with injury allowed me to reset my diet, and – through watching endless ACL recovery videos on YouTube – it led me to a genius little app called MyFitnessPal. I’ve never

Drill sergeant: beat the kidkilojoule crunch.

TACTICS

FATHER FIGURES

Percentage by which a man’s risk of obesity increases with with the birth of each child, according to Duke University.

IF YOU HAVE A WEAKNESS . . .

WHEN KIDS ARRIVE THEY WILL FIND A WAY TO EXPLOIT IT been a kilojoule counter. I honestly couldn’t tell you the dietary difference between a parma and a protein bar. But when you’re over 40, well over your set-weight and you can’t move at all, you start to become more conscious of minimising the kilojoule damage. You enter height, age, weight and your weight goal and it sets a daily kilojoule target. You enter what you eat and drink in a day and it tells you what you’ll weigh in a month if you ate that every day.

Five weeks out from ACL surgery, after bed rest and with

pain fading, I added rehab into the mix, had a handyman assemble the water rower at work and bought a power cage for pull-ups, dips and squats. Weigh in on surgery day two months earlier I’d clocked an epic alltime-high 99.1kg. Today it’s closer to 92kg and falling back to that trusty set-weight around 90.

The knee is feeling strong, the weakened core is rebuilding and regaining symmetry after 18 months of limping.

The last thought I’ll leave you with is one from Sun Tzu, author of The Art of War. In it, he advises

you to avoid an enemy’s strengths and attack their weaknesses. Read this and never forget it: your children are born into the world knowing this. If you have a weakness – a torn ACL, a penchant for two bottles of Pinot a day, anger issues – when kids arrive, they will find a way to exploit it. Count on it.

The onus is well and truly on you to get yourself right – your body, your mind, your vices – before and after kids come along.

That way, there’ll be nothing between you and your next redemption.

Percentage of fathers that develop postnatal depression in the year after having a baby, says research by Beyond Blue.

Percentage of first-time dads who see anxiety and depression after having a baby as a sign of weakness.

Percentage that don’t seek support during stressful times.

NOVEMBER 2017

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@CALIBREAUSTRALIA

CALIBRE.COM. AU

MH Life FIND YOUR TOP GEAR

FORM GUIDE

The spring races are looming.

Here’s how to nail the trackside trends > ROYAL RANDWICK JEFF LACK P HO T OGR A P H Y BY VASSI LENA GROOMING BY STEPHEN FOYLE SHO T ON L OC AT ION AT S T Y L ING BY

▪ MJ

Bale jacket $399

▪ MJ

Bale shirt $110

▪ Zegna ▪ Peter

trousers $2945

Jackson pocket square $39

▪ Strand

Hatters Akubra $100

▪ Rocherfort ▪ Rado

bow tie $150

watch $3175 NOVEMBER 2017

53

Style DERBY DAY A black suit on Derby Day can look a little morbid. Push the boundaries on the black and white themed day with grey, off-white and accents of chocolate brown.

“Consider ditching the full suit and mixing up separate jackets and pants,” says MH Style Editor Jeff Lack. ”Remember – contrast is king. For a change, try mixing checks, stripes and block colours in black, white and grey tones.”

TY: ▪ Harrolds ▪ Hugo ▪ Peter

suit $1295

Boss shirt $279

Jackson pocket square $39 ▪ Peter

Jackson tie $79

▪ Calibre ▪ Oliver

lapel pin $79

Peoples sunglasses $440 SAXON: ▪ Wil

Valor jacket $1200

▪ Harrolds ▪ Peter

▪ Peter ▪ Peter

Jackson tie $79

Jackson pocket square $39 ▪ Calibre

▪ Rado

54

shirt $195

Jackson trousers $120

lapel pin $79

▪ Dita

sunglasses $500

▪ Calvin

Klein watch $419

watch $xxxx

NOVEMBER 2017

A DAY AT THE RACES The Everest Race Day

Royal Randwick, NSW 14th October

Caulfield Cup Caulfield, VIC 21st October

Cox Plate

Moonee Valley, VIC 28th October

Derby Day

Flemington, VIC 4th November

Melbourne Cup Flemington, VIC 7th November

Oaks Day

Flemington, VIC 9th November

Stakes Day

Flemington, VIC 11th November

NOVEMBER 2017

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Style

MELBOURNE CUP The races are all about statement dressing so elevate your suit game with a three-piece number. Keep the fit precise with the hem of the vest hitting just below the waistline of your pants.

▪ Farage

suit $1095

▪ Farage

vest $395

▪ Peter

Jackson shirt $120

▪ Peter

Jackson pocket square $39

▪ Van

Heusen tie $55

▪ Longines

56

watch $2650

NOVEMBER 2017

OAKS DAY Oaks or Ladies’ Day is all about flamboyance and colour. But you don’t have to go overboard to add a touch of fun to your look. “Try a floral shirt combination or an outfit featuring a floral tie.” suggests Lack.

TY: ▪ Harrolds ▪ Tommy

suit $1295

Hilfiger shirt $170

▪ Hugo

Boss tie $179

▪ Peter

Jackson pocket square $39 ▪

124 shoes $559

▪ Strand

Hatters Akubra $220 SAXON:

▪ Calibre ▪ Calibre ▪ Van

jacket $699

trousers $279

Heusen shirt $70

▪ Harrolds ▪ Peter

belt $310

Jackson tie $79

▪ Tommy

Hilfiger shoes $249

▪ Strand

Hatters Panama $250

▪ Corum

watch $12,600

NOVEMBER 2017

57

Style STAKES DAY The final raceday of the Melbourne Cup Carnival tends to be a little more low-key. A classic two-button suit in a cotton/ wool blend is ideal. ” Try some dark green or tone-on-tone shirt and tie options in simple block colours,” says Lack.

SAXON: ▪ Hugo

Boss suit $999

▪ Hugo

Boss shirt $239

▪ Van

Heusen tie $55

▪ Strand

Hatters straw hat

▪ Calibre

lapel pin $79

$220

▪ Strand

hatters pocket square $100

TY: ▪ Suit

Shop suit $1225

▪ Suit

Shop shirt $175

▪ Wil

Valo tie $150

▪ Strand

$250

Hatters Panama

▪ Peter

Jackson pocket square $39

▪ Calibre

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NOVEMBER 2017

lapel pin $79

@CALIBREAUSTRALIA

CALIBRE.COM. AU

MEN’S HE A LTH X

BRIEFS ENCOUNTERS

Upgrade what’s under the rest of your outfit to guarantee maximum comfort and security all day long

TO THE GYM Less binding than briefs, more supportive than boxers, this is a streamlined cut that won’t bunch up when you’re working out.

▪

Falko Midnight Sweater $180 ▪

Cotton Icon Trunk $49.95

▪

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NOVEMBER 2017

Tommy Backpack $149

TO THE OFFICE Great for everyday wear, these boxer briefs provide the same amount of support as a standard brief while also delivering total coverage.

▪ Russel

Shirt $150

▪

Hilfiger Micro Trunk $49.95

▪

Novelty Stripe Duffle $299

Selected product available in Tommy Hilfiger retail stores, Myer and David Jones

NOVEMBER 2017

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MEN’S HE A LTH X

THE BASE LAYER Your underwear is the foundation of everything that you wear.

Here’s how to get it right Quality

Choose underwear made with microfibre – this soft nylon or polyester material has built-in elasticity, so there’s no rubber band to melt in the dryer and no angry red line inscribed around your waist. Microfibre will last longer too.

Fabric

Cotton ‘breathes’, plus it’s soft and easy to care for. Microfibre will give you a form-fitting look and it also wicks away moisture. Lycra, blended into either of the above improves stretch and fit.

Invisible

Women don’t want to see your underwear through your clothing. Go for well-fitting underwear that looks equally good when you’re dressed and when you’re not.

Sell-by date

Open your top drawer and throw out any underwear with the following characteristics; holes, stains, greyishstarted-as-white, broken elastic and ridiculous design. And all underwear over 18 months old MUST GO.

Fit

Selected product available in Tommy Hilfiger retail stores, Myer and David Jones

PHOTOGRAPHY: RODNEY MACUJA

Your underwear should fit your form – so people can’t tell you’re wearing it – and accentuate the positive. With the variety of styles available, you can pick a pair that goes with anything you wear.

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Watches

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CUFF LOVE

PHOTOGRAPHY: RODNEY MACUJA

Whether you’re heading to the boadroom or the races, keep your wrist properly attired Contrary to what Kanye West might believe, you don’t have to be loud or dramatic to make an impression. You can also manage it simply by meeting a situation with the perfectly pitched response.

That’s how it is with a dress watch, the ideal timepiece to wear with formal attire. Yes, it’s

an accessory that can lift your look to the next level. Crucially, however, it does it by stealth.

The adage to keep in mind when buying one is very much “less is more”. Keep the functions simple – all you require here is time and date. Don’t worry about water-resistance either: you’ll be wearing it with a suit not a

wetsuit, so go for a leather strap or metal bracelet and steer well clear of nylon and rubber.

The overall effect of your dress watch should be clean, classic and sufficiently slimline to nestle beneath your shirt cuff. Pay whatever you can afford, safe in the knowledge this is one style investment that will never date.

Rado Coupole Classic ($2225) Raymond Weil Freelancer ($3100) 3 Longines Record ($2750) 4 Bremont Solo Polished White ($5000) 5 Frederique Constant, Classic Manufacture ($3350) 6 Montblanc Heritage Spirit Orbis Terrarum ($7750) 1

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Grooming FUR & LOATHING

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VS Sassoon i-Twin Trim™ Dual Blade Lithium Trimmer, $139.95, shavershop.com.au

Braun Multi Grooming Kit, $119, shavershop.com.au

WHEN THINGS GET TOO HAIRY

Tweezerman Slant Tweezers, $29.95, i-glamour.com

BODY HAIR CAN BE APPEALING – OR APPALLING. LEARN HOW TO GROOM, TRIM AND SHAVE YOURS TO LOOK YOUR BEST

Unkempt hair can make you feel dirty and look older..

Shaving cream and razor blades aren’t always the answer – hair texture varies. depending on where it appears, and some areas are more sensitive than others.

Read on for our handy tips on keeping every hair in (or out of) its place..

1/ Eyebrows

3/ Armpits

5/ Head

A unibrow will not win friends or influence dates. To take care of your brows, use tweezers to grab each hair as close to the root as you can; then yank assertively. Clean up stray hairs around the edges to sharpen the brow’s shape.

Armpit hair can be a friendly forest for odour-causing bacteria, so keep it as short as possible. Trim it every couple of weeks with scissors or a trimmer. If you want it gone, use a razor in the shower, just like your wife does.

Unruly hair that’s sporting white flakes is never a good look. Treat a dry scalp with a dandruff-fighting shampoo and conditioner and keep cowlicks under control with a matte-finish hair clay.

2/ Chest

4/ Back

Keep those growths out of sight with an ear-and-nose trimmer, or nose-hair scissors. Move with caution so you don’t give yourself a bloody nose. You can also have these areas waxed. Never pluck nose hair – that can clear a path for bacteria and allergens.

Don’t go overboard – most women say a hairy chest looks more masculine. You want to keep it a little longer than a half inch. It’ll look natural but tidy. If you like the bare look, go with a wax or prepare to shave every three days. Chest stubble looks and feels ridiculous.

Waxing keeps you hairless for as long as six weeks, versus six days for shaving.

See a professional, who will trim the hair with scissors before applying wax and using strips to rip it out from its roots. If you decide to go DIY, you’ll need a partner and the right razor. The Braun Multi Grooming Kit features a body grooming head that allows for maximum flexibility, with minimal fuss.

6/ Nose & Ear Hair

7/ Pubic Hair

Bushy is bad; bare is just plain weird.

Use scissors to trim hair to about a centimetre, then run a clipper with a short guard up and down your inner thighs – and lightly over your scrotum – to tidy things up. Hold the skin taut to prevent any grabbing or nicking.

Tweezerman Facial Hair Scissors, $29.95

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Head & Shoulders Dry Scalp Care Shampoo and Conditioner, $12.49 each, priceline.com.au

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Tim worked for many years as a personal trainer, rehab provider and chiropractor.

His passion is not just treating people's pain, but mentoring them to better health and thriving in their environment.

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SUCCESS WITHOUT STRESS

“YOU’RE CONSTANTLY NEGOTIATING IN LIFE – IT’S JUST HUMAN NATURE”

Driving Force The managing director of Audi Australia shares his shortcuts to business success “IT’S MORE OF A REVOLUTION than an evolution,” admits Paul Sansom. The managing director of Audi Australia is describing the almost sci-fi levels of technological change now shaking up the car industry. Artificial intelligence, self-driving cars and emission-free mobility are coming soon to an automotive showroom near you.

Managing such a transformation sounds like a mighty challenge. Yet Sansom is calm and upbeat. It’s confidence borne partly from the fact that his brand is already renowned for its restless sense of innovation. Audi’s famous slogan: “vorsprung durch technik” helpfully translates as “progress through technology”.

But Sansom’s pragmatic acceptance also reflects the reality of Audi’s position and, indeed, that of countless industries striving to thrive in the age of disruption. “If you don’t embrace change, then you’re probably going to have some tough times and the opposition will get ahead of you,” Sansom says.

From dealing with the boss from hell to refining your sales technique, read on to discover Sansom’s business lessons to hit the accelerator on your own career. > NOVEMBER 2017

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MHBOSS PLOT YOUR ASCENT

Don’t wait for your HR department to offer you relevant training. To fast-track your path to the corner office, take charge of your career development and work out the exact skills you need in order to progress. “It’s up to you,” Sansom says. “You have to be master of your own destiny.”

Prior to Audi, when Sansom was working at Volkswagen, his boss offered him a promotion to the role of planning manager. Aware that it would be a number-crunching job wading through endless Excel Spreadsheets, Sansom shuddered at the prospect. But he eventually decided to accept.

“I thought: I’m going to take that job because it’s going to be the stepping stone to the job after that and create a bigger opportunity for me further down the line once I’ve got that experience.”

Sansom battled through the role for two-and-a-half years. “I couldn’t say I enjoyed one day of it,” he admits. Today, he cites that time as the most valuable education of his career as he was thrust into a crash-course in his industry’s internal logistics from manufacturing to imports.

“Sometimes as you’re moving through an organisation you have to take on roles that you know are probably not your strength,” Sansom says. “But you should do them not just to develop that strength, but to get exposure to all aspects of the business. I wouldn’t be MD of Audi Australia today if I hadn’t taken that role,”

THE BEST LESSONS HAVE COME FROM THE WORST LEADERS I’VE WORKED WITH negotiating in life – it’s just human nature.”

After holding a variety of senior sales roles, Sansom knows how to seal a deal. But if you want to become a better salesman, he suggests, forget over-the-top pitches or negotiating hacks. Far more important is to concentrate on forging genuine relationships.

“The qualities of really good salespeople tend to be the human qualities – the ability to connect, to find common ground, to put the customer at ease and get them talking about their requirements, before then finding a way for your product to fulfill them.”

At the same time, warns Sansom, the ability to display empathy and trust will only get you so far. “You can’t just start selling because you’ve got decent interpersonal skills,” he says. “You have to learn your product and really know your stuff. Otherwise a customer will unpick you very quickly.”

YOUR MOVE: Do an honest self-appraisal of your professional skill-set. Determine the specific gaps between where you are now and where you want to be in five years time. List your shortcomings then assess the training or experience that you need to shore up your weaknesses.

NEGATIVE MENTORS

What’s your boss like? Perhaps you’ve got an inspirational mentor who’s patient, encouraging and wise. But even if your head honcho is a mean-spirited buffoon, they can still teach you more than basic resilience (and how to self-soothe with hard liquour).

“I’ve learnt a lot from good leaders,” Samson says. “But the best lessons have actually come from the worst leaders I’ve worked with. Those were the strongest lessons. I observe a lot and whenever I see what I perceive as bad examples of leadership then I make sure that if I ever catch myself doing them I’ll quickly scrub them out. I’m conscious of those things because I’ve been on the other end.”

Tapping into the benefit of the “negative mentor” empowers you to prosper from an otherwise grim situation. Even if you’ve got the boss from hell, learn from their examples of what not to do and how not to behave.

YOUR MOVE: Don’t bother faking enthusiasm or exuberance in order to close a sale. The best salesmen are even-keeled according to a study in Psychological Science.

Researchers tracked 300 sales people over three months and found that “ambiverts” – people who aren’t particularly extroverted or introverted – were 32 per cent more successful than more sociable sellers.

SELL WITHOUT SELLING

YOUR MOVE: Train your boss like a dog. Want him to stop yelling at you? Use the animaltraining technique the Least Reinforcing Scenario. Stage one: ignore the behaviour you’re trying to eradicate. Stage two: reward the calmer conduct that follows – that could be by giving compliments or sharing a bit of good news.

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Selling isn’t limited to call centres, shopping centres or car showrooms. Sansom takes the view of Daniel Pink (author of To Sell is Human) that it’s the key process behind most daily interactions. “This morning my two-yearold wanted cookies for breakfast and I had to sell him on the fact that he had to eat some eggs instead,” he says. “You’re constantly

2017

DRAW YOUR WORK-LIFE SHAPE FILL IN THIS WHEEL TO DETERMINE HOW BALANCED YOUR LIFE IS AT THE MOMENT, AND THE AREAS WHERE YOU COULD IMPROVE The audit circle below takes the 14 most important components of your lifestyle.

Grade each one out of 10 in terms of how fulfilled that area of your life is. Then join the dots to create a graphical representation of you lifestyle.

A large circle indicates the ideal work-life balance, while a smaller, irregular pattern reveals that you may need to adjust your priorities. (A single black dot in the

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middle is bad.) Identify the areas you can improve, and read on to learn how.

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YOUR MOVE: If you want to be a better boss, talk more and type less. Face-to-face communication is the best way to stop an electronic wall isolating you from your employees. Group emails are fine for posting facts, but conversation is far more effective for a manager, says Rodd Wagner, coauthor of 12: The Elements of Great Managing.

TRAVEL

FITNES

The standard leadership model is shaped like a pyramid with the boss sitting at the pinnacle behind his mahogany desk. This hierarchical structure leans towards the dictatorial. The boss barks out orders that his underlings then scurry to execute. “But if everyone is just waiting for your next instruction, I think that’s quite limiting for an organisation,” Sansom says. “Plus you have to be a superhuman leader to actually manage that if you have nine direct reports. You can only go so far.”

The alternative? Flip the pyramid so the leader sits at the bottom delegating responsibility and encouraging his team to work more autonomously. “As a leader, you want to surround yourself with the best people and then unlock their talent by letting them be their best and reassuring them it’s OK to make a mistake – just not the same one twice!”

The tricky part of this, Sansom explains, is that not everyone will necessarily embrace that added responsibility. Some people like to be told exactly what to do. “You’ve got to see what sort of organisation you’re inheriting,” Sansom says. “You can’t just flip a switch and change the culture of a business overnight. Be aware that people move at different paces.”

2

INVERT THE PYRAMID

N ATIO X A EL

Your work-life shape analysed by Professor Cary Cooper, author and editor of over 120 books and articles on work-life balance

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NOVEMBER 2017

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Action Stations

A slick, clean desk is as good for headspace as it is for productivity, but an intelligently assembled workstation is even better for your body. Follow our tips to improve your health and wealth – and you might be able to knock off early, too

01

02

Maintaining desktop shrubbery does more than prove you can handle responsibility. Exeter University discovered greenery made employees 15 per cent more productive. A study in the Journal of Environmental Psychology also found that fauna reduces fatigue on demanding tasks. Succulents are hip and pretty unkillable.

“The ideal when typing is to have your forearms parallel to the floor and elbows at 90 degrees,” says Dr Kelly Starrett, fitness guru and author of Deskbound. If you put strain on your wrists, you risk developing carpal tunnel syndrome and shoulder instability. You want neither.

Power Plant

Perfect Form

01 03

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Screen Wipe “Always position your monitor so the top is at eye level,” says Starrett. This way, you won’t end up slouching. As for distance, if the screen’s too close, you’ll strain your eyes; too far away, you’ll crane your neck. The tip of your middle finger should just brush the screen with an outstretched arm. That’s a good rule of, er, thumb.

04

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“The same principles apply to your mouse,” says Starrett. Try moving the mouse from your shoulder, not your wrist. Avoid angling your wrist by keeping it in line with your forearm – which is parallel to the floor – with your elbow to the side.

Remember, your mouse should sit next to your hand, not across the desk.

Exeter University has established that employees who adorn their desks increase output by as much as 32 per cent. However, too many mementos are unprofessional: the tipping point, reveals the Uni of Michigan, is one personal item for every five on your desk.

Leave your kids’ drawings at home.

Putting pen to dead tree helps you retain information better than tapping a laptop, according to research in Psychological Science.

Meanwhile, the University of British Columbia has found that blue precipitates twice as much creative output as red. You’d better get a new notebook.

Ergonomic chairs might look supportive but, ironically, they’re “almost impossible to achieve a good position in”, according to Starrett. It’s far better to perch on the edge of a flat wooden or metal seat, legs ‘manspread’.

That way, you’ll maintain an oak-solid trunk, prevent stiffness or pain in your hips, and you might even get up every 20-30 minutes.

Mouse Trap

Snap Judgement

Write Stuff

Sitting Pretty

08

05

Stand & Deliver

Standing 9-5 might sound exhausting, but Cornell Uni studies show that fatigue from staying on your feet eases up after a few months. If that still seems extreme, a sit-stand desk lets you periodically take a load off your pins. Hydraulic models can be expensive; a crank-handle version is more affordable.

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NOVEMBER 2017

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Discover Malaysia Run to paradise: charge then chill in the Chapman’s Challenge.

WELCOME TO THE JUNGLE Test your mettle in the Chapman’s Challenge, an adventure

BY BEN JHOTY race that salutes an epic WW2 survival tale

I

n the early 1940s, British Colonel Freddie Spencer Chapman survived three years behind enemy lines in the wilds of Malaysia. Enduring punishing treks though dense, leech-infested rainforest and debilitating bouts of pneumonia and malaria that at one point left him unconscious for over two weeks, he came to live by Shakespeare’s immortal line: “There is nothing either good or bad, thinking makes it so.”

A useful collection of words that. You can see how it might resonate with a man fleeing for his life.

Unfortunately, as I haul my weary body up a steep jungle trail on the island of Pangkor Laut as part of the Chapman’s Challenge, an adventure race 74

NOVEMBER 2017

named in the Colonel’s honour, I’m starting to fear my mind is feeble. Because make no mistake, I think this experience is brutal. And so it is.

Perhaps that’s because I gravely underestimated the physical demands of the race, a 6.2km run followed by a 1km open water swim at Emerald Bay, where 72 years earlier, Spencer Chapman was finally rescued by submarine.

On paper the distances sound manageable. In preparation I focused on the swim, logging a couple of sessions in the pool each week leading in. The run, I reasoned, would take care of itself.

You know who didn’t underestimate the race, even though he had every right?

Ironman champion Matt Poole.

Eyeing the race record of 47 minutes, Poole scoped out the course the day before the race while I was lounging by one of the resort’s tranquil pools.

At the race briefing Poole asked questions, keen to see off any surprises.

“I’m a very competitive guy,” Poole says. “It’s that stubborn athlete mindset. You train to do your best.”

Indeed you do. An athlete doesn’t just let things take care of themselves.

If I needed further reason to take the race seriously, it came the night before when I spoke to Spencer Chapman’s grandson, Stephen, who’d run the inaugural race the previous year. As a member of the elite

British paratroop regiment, P Company, Stephen regaled me over dinner with a tale of its infamous selection test known as “milling”. This involves enduring a minute in which two candidates of equal size batter each other without employing any defence or evasive action.

You duck or weave you lose points. You fall, you get back up and resume the battering.

Wide-eyed, I agreed it sounded barbaric. Perhaps I should have raised an eyebrow, then, when he described the course terrain as merely “undulating”. Because it turns out Stephen Spencer Chapman is just like his grandfather: hard.

PANGKOR LAUT is a luxury island resort, a 15-minute high-speed

Train Like An Ironman PREPARE FOR YOUR NEXT RACE WITH THESE STRATEGIES FROM IRONMAN CHAMPION AND RED BULL ATHLETE MATT POOLE

Monitor your progress

Give yourself a three-month block of cross training, scheduling progress reports on the way. “Benchmark your resting heart rate, your weight and your 1-k time trial times and watch the improvement as you get closer to the event,” Poole says.

Nail your transitions

“That transition from running to swimming is the biggest shock to the body,” Poole says. “You need to get in and lower your heart rate by finding a settling pace. Then you’ll find it gets easier.”

ferry ride from Malaysia’s west coast in the strait of Malacca. Part of the YTL hotel chain, its unique selling point is that the resort occupies the entire island. In many ways it’s a great setting for an adventure race: beautiful clear waters, a ready-made jungle trail and concrete access roads. In many ways it’s not. To get from one side of the island to the other means going up and over. And by up I mean 25° -plus gradients that are hundreds of metres long.

It all starts pleasantly enough, with heavy metal and hip-hop pumping out of speakers to psych up competitors, a mix of ex-pats, local fitness enthusiasts and Crossfitters.

After a few words of encouragement from Christopher Spencer Chapman, the Colonel’s son, we set off across the jetty. It’s 7.30am and the mercury is already above 30 degrees with humidity you wear like chain mail.

AFTER THE RACKET of the start line, there’s relative peace, broken only by the medley of footfalls on the concrete road.

The sun peeks through gaps in the rainforest canopy, bathing us in a golden light but I’m too alarmed by the gradient to take much notice. Sharp peaks and tumbling troughs spread the field before we hit the ominously named “Steroid Hill”. At least 200m at an incline of 26°, I’m forced to walk as my calves begin to radiate under a deep burn. At the top is the first drink station before an equally precipitous descent.

Prepare for the hills

If a gradient is too steep don’t be too proud to walk, says Poole. If you don’t, you risk “blowing out your legs” with lactate that’ll make it difficult to run back down.

“You need to fast-walk up the hill and keep your heart rate and breathing controlled.”

From there we skirt the island’s eastern side overlooking the resort’s shoreline network of well-appointed cabins on stilts.

It’s relatively flat until we hit the jungle trail, a 2km section that resembles a dry creek bed with gnarly tree roots that aren’t a good match for bone-weary legs. The sounds of the jungle are welcoming, although I’ve been warned about wild boars, monkeys and tree snakes.

Soon I hit the steepest part of the course with roughly-hewn stairs that are up to two-feet high. I pull myself up on timber supports only to find my hand covered in ants.

Going down is no better, my lactate-heavy legs labouring on each step. I hear cheering in the distance as I approach Emerald Bay and assume (correctly as it turns out) that Poole has already finished.

I emerge from the jungle onto the beach in about 15th place. The swim, which I’ve been dreading, now looms as sweet relief. I plunge into warm waters,

relieved to get off my legs.

The only problem is I’m so exhausted I can barely turn my arms over. The fluid stroke I’ve honed in the pool these last few months evaporates.

By halfway I’ve found some semblance of a rhythm and I end up in a sprint to the shore with a KL local. We hit the sand together and I manage to outsprint him to the line, crossing in 79 minutes. I later learn that Poole has broken the record, finishing in 46 minutes.

Astonishingly he finished the run in 36 mins, slower than last year’s winner and then blitzed the swim in 10 mins.

Afterwards I immediately tell anyone who’ll listen that the race is quite easily the hardest short course I’ve ever encountered. But such is the relief on finishing, the horrors quickly fade. Already my mind has reframed those monstrous hills into gentle crests. In fact I’d go as far to describe the terrain as undulating. It’s illusory, of course, but thinking makes it so.

WHERE PANGKOR LAUT

KUALA LUMPUR

ACCOMMODATION Pangkor Laut resort (pangkorlautresort.com) features luxurious cabins on the water and an award-winning Spa Village, perfect for post-race recovery.

In KL try the new boutique Hotel Stripes (stripeskl.com).

The rooftop bar and pool offer stunning views over the city.

GETTING THERE

FINISH

Air Asia (airasia.com) flies twice daily to KL. Pangkor Laut is a three-hour drive from KL followed by a 15-minute ferry ride.

START Pangkor Laut’s unique island course.

Above: Poole leads the field through the jungle.

RACE Next year’s Chapman’s Challenge will be held on May 11-13. To book go to pangkorlautresort.com NOVEMBER 2017

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Chris Hemsworth stacked on 10kg of muscle and got leaner than ever for his latest outing as Thor.

Use his methods to build a godlike body > BY

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NOVEMBER 2017

DANIE L WILLIAMS

MUSCLE

NOVEMBER 2017

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MUSCLE

touch of boredom can strike in any job, not least those performed at desks and factory conveyor belts. And while you might think playing a jacked Norse god in Hollywood blockbusters would be an exception to the rule, the truth is Chris Hemsworth was feeling a little ho-hum as he turned his mind to preparing for the upcoming Thor: Ragnarok.

Sleeve of Absence:Hemsworth in Ragnarok.

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AS THE ACTION HERO SAW IT, this would be his fifth outing as the hammer-wielding Thor, and if the film was going to soar it would need to look, feel and sound different to its forerunners.

Hemsworth had several ideas about how to change things up. More humour. More scope for improv by a stellar cast that includes Mark Ruffalo, Anthony Hopkins and Cate Blanchett. And subtle alterations to the titular hero’s screen-filling frame.

While the God of Thunder would always need to be titanic, Hemsworth figured he could look more athletic than in previous turns. And given that one of Thor’s adversaries in Ragnarok is the grotesquely muscular Hulk, sharpening the contrast between the two protagonists made a certain artistic sense.

To help him get supersized while staying agile, Hemsworth turned to his PT of the past five years, Luke Zocchi, a fellow resident of Byron Bay on the north coast of NSW and the man Hemsworth has called “the best trainer in the world”.

“Chris presented in good shape,” says Zocchi. “He always looks good, basically.” But even though he wouldn’t be pursuing crazy size this time, Hemsworth still had plenty of expanding to do.

It hadn’t been long since he’d crash-dieted to lose all his bulk (and a lot of his good cheer) for In the Heart of the Sea. At his lightest he’d tipped the scales at just over 80kg to play an emaciated sailor adrift at sea, compared to the 100kg he’d weighed for 2011’s Thor.

“If you look at him in the first Thor, that’s the biggest he’s ever been,” says Zocchi, whose association with Hemsworth dates to their primary school days in Melbourne. “He got thicker for Thor than he’s ever been since, but nowhere near as ripped as we wanted to get him for Ragnarok.”

A visit to wardrobe in the run-up to filming on Queensland’s Gold Coast helped clarify Hemsworth’s goals. His costume was a sleeveless piece of warrior kit that called for a targeted attack on certain muscles.

“When Chris saw the outfit he was straight away, ‘Right, we’re hitting shoulders and arms’,” says Zocchi.

“And without a doubt they were the two areas we went particularly heavy on.”

HAMMER TIME

Hemsworth, 34, gave himself a few months to build the body he wanted. This was enough, says Zocchi, who describes his mate as blessed in his responsiveness to training stimuli.

“I wish his parents were my parents,” says Zocchi.

“Don’t get me wrong: he puts in the work. He always puts in the work. And I think muscle memory kicks in because he’s done this so many times now. But Chris just looks at weights and explodes.” Whenever he’s trained to play Thor, Hemsworth has put on around 10kg of pure muscle inside 12 weeks, adds Zocchi.

Hemsworth has naturally large, muscular legs, obviating the need to grind out heavy sets of deadlifts and squats. This was another bonus, because in the past these lifts have caused back flare-ups for the 190cm Hemsworth,

COVER MODEL MUSCLE

who was now free to focus on the show muscles of his upper body.

The process of getting the actor big yet defined was the same one that will work for you so long as you share his commitment to acquiring godly muscle. Hemsworth trained six days a week without fail. Initially, five of those workouts featured weights, while one focused on conditioning, mobility and fat loss.

Once you feel you’ve built enough muscle you can alter that ratio from 5-1 to 4-2 or 3-3, but keep in mind that your body seizes on any chance to shed energy-expensive muscle. When you’re ready to cut back on volume, keep lifting as heavy as you can to retain what you’ve built, urges Zocchi.

While there’s always pressure on him to deliver Hemsworth to Day 1 of filming in kick-arse shape, Zocchi

says the actor’s drive makes him a trainer’s dream.

“I’ve found with Chris – and maybe this comes from growing up with his brothers [Luke and Liam] – he’s got a competitive streak. If I’m like, ‘OK, we’re going to be doing this’, I’ll go first and I guarantee you he’ll do it better and bigger than me. He’ll never just be able to watch. It becomes a competition.”

Nothing wrong with that. If you train with a partner, chances are their presence alone makes you dig deeper.

That’s not something you have to think about; it just happens. Not so easy is the skill of mind-muscle connection, which Hemsworth has pretty well mastered, according to Zocchie.

“This is something he does that can make a huge difference,” the trainer says of Hemsworth’s ability to get inside the muscle he’s working. A trick for making

Battle ready: Cardio was a key part of the actor’s prep.

>

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MUSCLE

No prize for guessing what Hemsworth prioritised this time around.

this happen is to spend a few seconds flexing the muscle you’re about to hit before you pick up the weight and start your set.

“It’s easy to get caught up in trying to go heavier instead of concentrating on what you’re doing,” says Zocchi. For putting on muscle, having control over the movement is crucial. “Don’t get me wrong: you still have to lift heavy. But you can get caught up in that. Even I get caught up in it sometimes, because when you’re in the gym around a bunch of blokes, you want to be top dog, don’t you?”

MUSCLE MYTHOLOGY

Hemsworth never missed workouts but he wasn’t rigid about the time of day they happened. While Hugh Jackman is raring to go at 4:30am when beefing up to play Wolverine, father-of-three Hemsworth was as likely to train at lunchtime or early evening as the pre-dawn.

Timing comes down to what works for you, says Zocchi. “Chris has a busy lifestyle so, for him, it’s whenever he could get it in. He also likes to see what the surf’s doing.”

You’ll find the specifics of Hemsworth’s main workouts on the next page. Before embarking on your quest for Asgardian dimensions, however, it’s worth listening to Zocchi on where he’s seen many guys go wrong when they’re chasing rapid muscle gain.

For one, don’t get so carried away with the “rapid” part that your program consists exclusively of moving heavy iron, Zocchi cautions. This not only puts a tremendous strain on your immune and nervous systems, it comes at the expense of metabolic workouts that may be essential if your goal is more nuanced than size alone.

“This is tricky because everybody is different, but you probably need to be doing some cardio when bulking, even if it’s just once a week,” says Zocchi. “A guy like Chris, he can do very little cardio and stay lean just from lifting, whereas it’s possible you could be eating the exact 80

NOVEMBER 2017

same as him, lifting the same, but you still need to do cardio to stay trim.”

Sweat sessions don’t need to be marathons. A pillar of Zocchi’s Twenty40 program (zocobodypro.com) is that cardio workouts should be wrapped up inside of 20 minutes (and weights workouts within 40 minutes, not counting the warm-up). If you’re training at the right intensity, going longer than that causes more harm than good, Zocchi argues. The science behind this rests on how overtraining triggers an overproduction of the stress hormone cortisol – the last thing you want when trying to build brawn.

EAT LIKE A GOD

Hemsworth didn’t achieve godlike size by nibbling on celery between workouts. The corollary to his heavy-duty iron sessions was regular feasting: about 12,500 clean kilojoules a day – or five or six square meals. “I literally set an alarm on my watch so every three hours I was bringing him food,” says Zocchi.

Hemsworth struggles with this part of the process but there’s no alternative when you’re trying to build muscle while expending colossal amounts of energy in the gym.

The menu was nothing if not consistent: it was meal after meal comprising a slab of protein (chicken or steak), a pile of carbs (white rice or sweet potato), a hunk of avocado and lots of green veg. More recently, faintly spooked after seeing something about the potential risks of carnivorous eating, Hemsworth has subbed out some of the animal product for meat-free protein sources, such as lentils.

While Hemsworth in Thor mode is as often wielding a fork as a hammer, his portions are controlled and cheat food is virtually non-existent, Zocchi says.

“A lot of guys when they’re bulking think they’ve got to eat everything in sight to put muscle on and the result is they consume an excess of food,” he says. “When you do that you end up with that big but puffy look.” And there’s nothing godly about that.

BOD OF THUNDER

THESE UPPER-BODY WORKOUTS BASED ON HEMSWORTH’S PREP FOR THOR: RAGNAROK WILL TURN YOUR SHOW-OFF MUSCLES INTO THE STUFF OF LEGEND

WHAT TO DO Why the focus on arms and shoulders? Because make those pop and you’re going to look outstanding in T-shirts, singlets and Norse-god costumes. Aim to do each workout twice a week, while ticking off the rest of your body once a week.

1/ BOULDER SHOULDERS

TRIPLE TREAT Using light dumbbells and taking no rest between moves do: • 10 x standing press • 10 x front raise • 10 x lateral raise Go for 3 rounds. It’s a warm-up of sorts, but your delts will be screaming for divine mercy.

SEATED MILITARY PRESS Sit on the edge of a bench holding a barbell in front of you at shoulder height. Keeping your back straight and core braced, push the bar overhead until your arms lock out. Lower slowly and repeat. Do three sets of 8-12 reps then a fourth, heavier set of 6 reps. Finish with a set of 15 with a lighter bar.

UPRIGHT ROW With your feet shoulder-width apart and gripping a barbell underhand, hands 12-15cm apart, lead by breaking your elbows to row the barbell up under your chin. Lower and repeat.

INCLINE PUSH-UP With feet elevated on a bench, punch out 3 sets to near-failure, taking your chest down to the floor and then locking out your arms at the top of every rep.

2/ MASSIVE GUNS

SEATED INCLINE CURL Set the bench to 45°. Lie back with a dumbbell in each hand. Alternately curl each weight to your shoulder, squeeze and lower.

Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.

STANDING EZ BAR CURL Stand tall, shoulders back, holding a loaded bar with an underhand grip. Keeping your elbows tucked into your sides throughout the movement, contract your biceps to curl the bar to your chest.

Lower under control. Do 3 sets of 8-12 reps then a fourth, heavier set of 6 reps.

YOUR FAT-TORCHING FINISHER COMPLEMENT YOUR WEIGHTS SESSIONS WITH THIS LARD-TORCHING WORKOUT TO CREATE A BODY OF MYTHICAL PROPORTIONS.

WHAT TO DO Do this workout at least once a week. Perform each move for one minute, then move straight onto the next one. When you’ve done all four moves, rest for one minute. You’ve completed one round. Do four, mere mortal.

STANDING CURL As above, except this time use dumbbells.

CLOSE-GRIP BENCH PRESS Perform as a standard bench press except have your hands only 15-20cm apart and keep your elbows tucked in throughout the movement, thus focusing the tension on your triceps. Do 10 reps then . . .

SKULLCRUSHER . . . go straight into this move. Still lying on your back, hold the bar at arm’s length above your head. Give at the elbows and bring the bar down towards your forehead.

Re-straighten your arms to return to the starting position. Ten reps. Do this superset 4 times.

DIAMOND PUSH-UP Get into a push-up position but with your hands together to form a diamond shape. Go to failure three times.

BURPEE INTO CHIN-UP Squat, plank, push-up, tuck and spring – straight onto a chin bar, for one perfect-form rep.

BEAR CRAWL On your hands and feet, go for 30 seconds forwards, then 30 seconds backwards. Move, man!

BATTLE ROPES Grab a rope in each hand, bend your knees and sit back as though sitting on a stool. Single-whip the ropes to create a rippling effect in the equipment – and your midsection.

MOUNTAIN CLIMBER Get into a push-up position. Now alternate bringing your right knee up toward your right elbow and left knee towards your left elbow.

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Quiet the din of modern life, without getting left behind.

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OF MIND

CLEAN YOUR BRAIN

There’s more to the overindulged mindfulness trend than learning to place your feet behind your ears or spending a week humming in a Byron Bay retreat.

To help you recalibrate your inner calm, this is our more practical guide to taming the tumult of modern life. Heads up, we’re going into the zone > BY

TOM WAR D

AND

P H OTO G R A P H Y BY

DAN MASOLIVE R ROWAN FE E

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IT’S OFFICIAL: capturing a minute to refocus your thoughts is a billion-dollar industry, with apps, apparel, dharma-themed yoga classes and even a Buddha-inspired diet all promising to help you reclaim some headspace. East has met west in a restorative and highly lucrative group meditation session with the whale music on full volume.

At its core, learning to harness your mind’s focus is a simple albeit elusive promise. But at some point since the enlightened one shuffled out from under his pipal tree and millennial entrepreneurs acquired a fashionable taste for zen, our approach has somewhat missed the point. True mindfulness isn’t a one-minute reprieve between episodes of Game of Thrones. Nor is it about meditative eating, as

some Instagram gurus breathlessly maintain. What’s more, legit mindfulness is not something that can ever truly be attained (presumably a fact that’s not lost on companies cashing in). Instead, becoming more accepting and ready to deal with whatever life throws at you will always remain an edifying work in progress.

So where does a busy, cynical man with a thirst for repose start? To set you on the right, bullshit-free path, we’ve dispensed with quick bucks and quackery to craft a beginner’s guide to using those quiet moments to your advantage. This is no express lane to enlightenment.

Rather, it’s the first step on the fast track to a better you.

Surely that’s something worth mulling over?

FLEXIBLE OFFICE HOURS

WORK LIKE A (DOWNWARD FACING) DOG

ZEN MASTER

Head Boy

Andy Puddicombe is a former Buddhist monk and co-founder of meditation app Headspace. In addition to helping 11 million users take it that bit easier every day, he also enlisted mindfulness to combat – and defeat – cancer. Meet your new zen master Before I became a monk I was studying sports science and working as a PT. One day I was at a rugby club when a car crashed into the crowd. It really shook me up. I realised I wasn’t at peace with myself, so, aged 22, I quit my degree and joined a monastery.

I studied the Burmese tradition for five years, then Tibetan for another five, practising meditation and mindfulness for hours every day. After 10 years, I returned home and developed

Headspace. Amazingly, we gained seven million users in our first 18 months. More than half are men. Guys don’t want to admit vulnerability. But meditation is private and it needn’t take up your day. Just five minutes is a good start.

We’re often so focused on a destination, we’re not aware of the journey. But it only takes something like losing your job to understand that you’re not as in control as you think. One common

misunderstanding is that by being in the moment, you can’t have aspirations. The idea is to be present, but with a direction.

Many guys say exercise is their meditation. But while you can’t always drop everything and go for a run or take a dip, you can always access the calm you develop from meditation.

A lot of people assume that monks are enlightened.

Am I enlightened? I’m working on it.

Monks tend to be supple and are rarely spotted slouched behind a desk. A correlation?

David Kam, yogi at Move Your Frame, thinks so. Work through his stretches, holding for 30 seconds before switching

PIGEON… ON A CHAIR

To release the tension in your hips and lower back, place your right ankle on top of your left knee and point your toes outward.

To fully engage the iliotibial band, place your hands either side of your chair and fold forward.

“Ohmmm” optional.

CACTUS… IN THE STAFF KITCHEN

Relieve your Tech Neck during your tea break. As the kettle boils, place your back to the wall and hold your right arm up, making a right angle. Gently turn your head the other way, and hold. Best not try this during the one o’clock microwave stampede.

PRAYER… AT YOUR DESK

Get on board with meditation to send your mood soaring.

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Open up your upper back to counteract the office slouch. Bring your hands behind you, pressing together your palms.

Draw your elbows down and back, and slowly tuck your chin.

Quizzical looks?

Pretend workload has sent you over the edge.

STATE

OF MIND COOL RUNNINGS

HEAD BANGERS

MINDFULNESS JUKEBOX

MARVELLOUS MEDICINE

NAS – YOU’RE DA MAN

1/ DON’T DELAY

To summon the focus to take on Wolverine, Hugh Jackman begins each day with an icy shower. And who are we to argue? A Finnish study found cold-water exposure relieves tension. We’re not saying jump in a lake, but a cold blast first thing should do the job.

If mumbling expletives to a crowded train is your morning mantra, hip-hop artist Steel Banglez can help you build your very own zen den.

A cold shower isn’t the warmest welcome, but the longer you think about it the more resistance you’ll come up against.

A blissful track with a hypnotising string melody to block out anything standing in the way of your progress.

Key Lyric: It was clear why the struggle was so painful / Metamorphosis, this is what I changed to

2/ START SLOW

SWEET RELEAF

A TRIBE CALLED QUEST – ELECTRIC RELAXATION

This is classic hip-hop promoting positive thinking – girl or no girl.

Key Lyric: They know the abstract is really soul on ice / The character is of men, never ever of mice

Good Nature

Spending 90 minutes in nature improves mental health by reducing your focus on negative thoughts

Maybe a few minutes of tepid water, then dial down to ballachingly cold.

3/ HOLD IT FOR AS LONG AS YOU CAN

Three minutes is a good start. Get out and feel the focus wash over you.

The day is yours!

ED SHEERAN & WILEY – YOU

This track meditates on past troubles. A true mind stimulator.

Key Lyric: These thoughts could be clear and they can seem vivid / The goals I reach are not near ones, they’re further than limits NUTRITIONAL ONENESS

The Zero-Stress Sandwich Stay on top of your mental health the way AFL players do with the MindMax app. It uses bite-sized training sessions, video games and social shares to boost resilience. mindmax.com.au

You don’t need a beach to escape.

With deadlines looming and your annual holiday distant, these tips for an in-office sojourn – courtesy of Dr Michael Sinclair, co-author of Mindfulness For Busy People – will help you recharge far faster than finding an empty boardroom to hyperventilate in. Best of all, there’s no packing required.

Step 1 Take Note

Forget about all the spiritual mumbo jumbo; mindfulness is all about noticing stuff. “You can do it with anything,” says Sinclair. “You can eat a sandwich mindfully. You don’t have to spend hours contemplating it – just think about the weight of it in your hands, your body’s impulse to take a bite out of it, the flavours in your mouth. It’s about doing something you were going to do anyway, but doing it purposefully.”

Step 2 Focus on the task

By noticing the sensation of your ham baguette, your mind has entered the mindfulness zone. Now comes the tricky bit: noticing your thoughts. “If you’re stressed about a deadline, when that thought enters your mind, acknowledge it,” says Sinclair. “Imagine sitting on a river bank, placing that thought on a leaf and letting it float by.”

Step 3 Make your move

“Gaining perspective makes us more effective in all areas,” says Sinclair.

“You now have a clarity that allows you either to push the thought away, or improve it.” Now, bin that sandwich wrapper and stroll back to your desk with the knowledge that all misery is fleeting. > NOVEMBER 2017

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CLOCK OFF EARLY

Peace Corp

Take the stress out of lunchtime.

SPLASH LANDING

Food For Thought

Intermittent fasting may be a cornerstone of zen, but it’s hard to maintain your cool on an empty stomach. This focus-sharpening recipe by nutritionist Egzona Makolli is loaded with cognitive curatives from alertness-enhancing omega compounds to clarity-promoting B vitamins and Alzheimer’s-fighting walnuts. The best way to access your own ocean of calm? That would be to dive right in.

Fiery Salmon and Chive Fishcakes • Sweet potato, 150g, peeled and cubed • Salmon fillets, 2 • Red onion, ½, finely chopped • A red chilli, finely chopped • Ground walnuts, 40g • Chives, handful, finely chopped • Olive oil, 1tbsp • Kale, 200g • Broccoli, whole head, cut into florets

METHOD

1/ Boil sweet potatoes until soft. Season the salmon, then place on a baking sheet in a 200°C oven for 12 mins.

2/ Break salmon into pieces in a bowl. Add sweet potato, red onion, chilli, walnuts and chives. Add seasoning, then mix.

3/ Divide mixture into four balls then pat down into flat circles. Heat some oil in a pan over a low heat and cook 4/ Steam kale and broccoli for six mins then plate up with fishcakes.

our ss g in y indfulne n n i l l o ’s m n prove En r e place work m has be quality a p r e e g e pro e sl educ prov nt and r m i e to p er c ent. by 20 y 19 per c b pa i n

B A A

BRAIN TRAIN

DEATHLY FOCUS

Sweating it out with a pair of dumbbells has long been proven to enhance concentration, but nothing quite promotes complete focus like the fear of an early grave. This deathdefying strongman circuit from Tim Walker of Evolution of Man Fitness melds brutal fullbody conditioning with Dalai Lama-like attentiveness. Survive three rounds with a 60-second rest and feel the zen wash over you.

It’s time to focus or die.

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A

B

B

A

B

ROPE CLIMB

5 reps, 15sec rest Grab hold of the rope at around eye level and pull (A), letting your legs dangle. Force your hands to take the strain, working one over the other until you reach the top of the rope length (B). Your arms and upper back will thank you, just so long as you don’t look down.

SANDBAG PRESS

10 reps, 15sec rest Grab a sandbag and lift as you would for a regular clean, keeping your back straight as you drive through your heels and explode up (A). Bring the bag into your chest, keeping your core tight, and lean back slightly as you drive it overhead (B).

WAITER’S WALK

50m, 15sec rest Hoist a kettlebell overhead, keeping your elbow locked, core solid and posture perfect (A).

Take a breath, then walk up and down the gym floor until you’ve covered 50m (B). Switch arms and go again, focusing on keeping the kettlebell over your skull, not in it.

TYRE SLAM

15 reps, 15sec rest Standing with your toes facing the tyre, hinge at the waist and insert your hands under the rim.

Rocking back on your heels, drive through your thighs as you stand up, gripping the tyre to pull it up (A) then shoving it forward to flip it over (B).

STATE

OF MIND SPEED CONTROL

MIND TONIC

Fast Times

HEAD OF STEAM

Our modern environments afflict our brains with sensory overload. But a ‘feedback fast’ can help slow things

LIGHT FASTING

Squinting at screens can trigger visual impairment in 90 per cent of us, reports Calgary Uni. Reduce the demands on your visual cortex by taking 30 minutes to listen to a podcast with your eyes closed.

ZENOCIDE

Russell Simmons VS Buddha

One is Queens-born co-founder of Def Jam Recordings and notable mindfulness enthusiast Russell Simmons. The other is Buddha. Each has a reputation as a leading holistic guru. Both are big in the game. Both claim to be woke. But who is more mindful? The men of zen face off.

FOLLOWERS 4.58m on Twitter 488 million devotees worldwide ALIASES “@UncleRUSH” “One who is awake”

SOUND FASTING

The constant noise of everyday life keeps our nervous systems in chronic overdrive. For 10 minutes a day, focus on the sound and sensation of your breathing, rather than the incessant din around you.

ORIGIN STORY Left privileged upbringing after Sold drugs on the streets of awareness of suffering made New York before co-founding him ponder the meaning of life Def Jam Recordings in 1984 TEACHINGS Spent 45 years travelling around Visits prisons to teach India preaching mindfulness to transcendental meditation and nobles and murderers alike runs yoga studio Tantris in LA AMAZON BOOK CHART RANKING #292,055 with Success #222,213 with Buddha’s Diet: Through Stillness: The Ancient Art of Losing Weight Without Losing Your Mind Meditation Made Simple

WORK FASTING

Work stress leads 150,000 Australians to complications from anxiety to heart disease a year. Once home, escape from the chaos by switching off phones and laptops, and talking with the humans you live with.

1/ KNOW YOUR INTENTION

A session in the local should have clear goals. Set an aim for the night. Are you drinking to shake off a bad day? Celebrate a deal? Forget your own name?

2 / BE A CONNOISSEUR

Focus on the flavours of your drink instead of necking it. Four Pillars Rare Dry Gin packs in the botanicals, from Tasmanian Pepperberry leaf to cardamom and cinnamon – more than enough to keep mind and tongue sharply focused.

PERSONAL WEALTH An estimated Practised austerity so strictly $459 million he once nearly starved to death KEY QUOTE “To enjoy good health, one must first “I don’t believe that what’s on control one’s own mind. If the outside is the cause of a man can control his mind he can stress. The cause of stress find the way to enlightenment, and is on the inside. A calm mind all wisdom and virtue will naturally can go through all sorts of come to him” things and be happy” SIGNATURE YOGA STYLE

Just four 30-minute mindful sessions a week are enough to enhance memory, your visuospatial awareness, verbal fluency and your attention span.

Becoming zen needn’t be a dry pursuit. As the late Buddhist master Chogyam Trungpa Rinpoche once said: “Drink enough just to relax and help your ego go to sleep.” This guide will help you decompress from the day, while staying sharp enough to remember it come morning.

Jivamukti, a form of yoga that places emphasis on devotion to causes like veganism as well as physical meditation

More of a meditation guy, once spending 49 days contemplating life under a pipal tree before achieving enlightenment

AWARDS Variety magazine’s “Philanthropist The Gautama Buddha International of the Year 2016”, no less Peace Award was established in 2002 in his honour

MH’S ZEN-O-METER VERDICT There’s no denying that Simmons’ business savvy, philanthropy and commitment to improving himself and others is impressive, but by virtue of being the mindfulness OG, Buddha himself owns the moment

3/ PAUSE

A glass of water after each drink somewhat dilutes the fun.

Instead, take a few minutes to appreciate your friends and surroundings.

4/ CALL IT A NIGHT

Half-remembered Snapchats won’t contribute to a tranquil morningafter. Know when the night is done.

Your head will thank you.

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OFF-ROAD WARRIOR FOR DAKAR RALLY CHAMPION TOBY PRICE THEREâ&#x20AC;&#x2122;S NO THRILL WITHOUT FEAR. USE HIS LESSONS TO REDEFINE YOUR LIMITS BY

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Trailblazer: through peaks and troughs, Price rolls on.

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Raising the bar: each time Price gets hurt he comes back stronger.

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oby Price tosses a pair of crutches on the ground as he lowers himself onto the seat of a picnic table at a café in inner Sydney. He’s recovering from a broken leg suffered in this year’s Dakar Rally.

Injuries are for Price what crowded commutes or electricity bills are for you and me: a fact of life. He’s got a fixed nail and five screws in his leg to go along with the eight screws and three bits of rod in his vertebrae.

“I can literally say I’ve got my head screwed on,” he jokes.

Does he though? You have to wonder about a bloke who’s 30 years old and had 29 broken bones.

Price doesn’t know a lot about the accident that led to this latest injury. It was day 4 of this year’s Dakar and Price was pushing hard to make up the seven minutes

he’d been told he was trailing by. “I thought seven minutes is a little too much to be giving away in one day so I started riding at the 95 per cent mark,” he says. He remembers gunning down into a dried-up riverbed, feeling a hard, dull thud and then sailing through the air. And that’s it. He woke up the next day in hospital. “I had a very good head knock, good concussion, broken femur and some good pain medication,” says Price, as if he’s reeling off last night’s lotto numbers.

It’s not the first time Price has woken up in hospital. You hope it’ll be the last but you never know. None of us do if we’re honest.

“There’s a risk involved in anything you do,” says Price. “Driving to work everyday is risky.”

But that doesn’t stop you from pulling out of your garage each morning and fear won’t stop Price from riding at 95 or even 100 per

TACTICS

THE MOST ENJOYABLE THINGS ARE ALWAYS ON THE OTHER SIDE OF FEAR

cent next time he feels the need. “The most enjoyable things are always on the other side of fear,” he says. “We only have a short life.

You’ve got to make it count.”

That doesn’t mean you throw caution to the wind. But there are probably areas in your life where you can be bolder, braver and maybe even a little crazier. Because the truth is, if you don’t, life and risk-takers like Price are likely to pass you by.

JUMP INTO THE UNKNOWN Price can’t remember his first chequered flag. He’s been riding so long he was simply too young to recall it. For the record it was in the NSW town of Condobolin and he was four years old. “Dad said I almost lapped the field,” he says. After that he went to a race in

Albury with the best young riders in the state. “Apparently I smashed it there as well,” he laughs.

Growing up on a farm at Hillston, a town of a thousand people, eight hours west of Sydney, Price first rode a dirt bike at two years of age and was driving cars by six.

His first bike was a Suzuki JR50. That lasted a couple of months before he’d busted the wheels on it. Price’s old man traded it in for a QR50 with steel wheels, confident it would stand up to whatever punishment his son could mete out. Price promptly broke the frame. That led to a PeeWee 50, supposedly stronger again. He snapped that too. “In the end dad just welded a whole new frame for it and it never broke again,” Price laughs.

Weekend dirt-bike meets on tracks scattered across rural NSW are the goldenhewed memories of Price’s childhood. “As a kid all you want to do is have a ride on the bike then a meat pie after to warm yourself up,” he says.

But getting to the races took money, something the Prices didn’t have a whole lot of. Both his parents took on multiple jobs to allow Price and his brother to race and when that wasn’t enough the family took to hunting and selling goats. “We’d take out the quad bikes and get as many goats as we could in a day,” Price recalls. “You could sell those for $15-20 a billy-goat. We were kind of living off the land to fund my racing.”

If it sounds like an idyllic way to grow up, it was also a rather hair-raising one. At the heart of it all was Price’s insatiable drive to jump over things. And by things he means everything from barbed-wire fences to batshit crazy friends. “You’d get on your dirt bike and get your mates to lie down and see how

ZEN AND THE ART OF MOTORCYCLE-RIDER MAINTENANCE “To ride a motorcycle well you’ve got to be fit from head to toe,” says Price. “You need good leg, core and upper body strength.” Do the following routine three times a week to give your rig an overhaul

• Dumbbell bench press 3 x 10-12

• Calf raises

3 x 15 on each leg

• Shoulder press 3 x 10-12

• Single-leg press 3 x 15

• 2km row

– aim to break 7mins

• Medicine Ball plank x 1min

> NOVEMBER 2017

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many of them you could clear,” he laughs.

So elemental and enduring was that desire to jump it’s become a metaphor Price extends to life as a whole. “You’re always trying to challenge yourself to go that bit further or bit higher,” he explains. “You set a goal that’s just ahead of you, then when you reach that you set another goal that’s further again. It makes you think nothing is impossible. Everything that seems out of reach can be grasped.”

There’s a catch, of course, because unless you’re a complete ice-veined sociopath, there’s a point when you’ve got half a dozen cowering kids or a yawning chasm of baked-hard dirt to clear, that fear enters the equation.

“You sit there and look at a jump that’s 30m long and know that if you don’t execute it perfectly you could get seriously hurt,” Price concedes. “But that’s what fuels me, that feeling of consequences. If you get it right that buzz sends tingles through your body. That feeling never goes away and it never gets old.”

There is an obvious flipside to this devil-may-care, full-throttle approach to life that Price has a tendency to gloss over.

You probably would too if your livelihood depended on keeping your fears tamped tight in a bottle. Price can’t afford to open the door to doubt, even just a crack. But the fact is, one day all of us will try to jump one too many kids or we’ll hit one of life’s hairpin bends just that little bit too fast. As Price was to find, it’s after one of those that you really discover what you’re made of.

COME BACK BETTER When Price woke up in a hospital bed in California in 2013 after breaking his neck in the Hare and Hound National Championship there was a moment of panic when he feared the worst. Fortunately, when he opened his eyes, he had feeling. “I could still move everything,” he says. “I got extremely close to

being a paraplegic but luckily I didn’t get dealt that card. It was very tough and very testing on the mind.”

For most of us such a close call would at least temper our instincts. You vow to learn from your mistakes but in doing so you perhaps lose the edge that makes you who you are. It’s natural. It’s human. It’s not Price.

“I set myself the goal that the injury was not going to beat me, no matter what it threw at me, even on the darkest days, I just said, it’s not going to beat me.” He pauses, looking down at his injured leg. “I love to come back from a decent injury bigger and stronger.

That’s what I’ve done since I was four years old. I just don’t slow down and I always want to be better when I return.”

You could call it indominatable will. Some might call it sheer bloody stupidity. It’s your call. But Price doesn’t stop there. The thing about a lifetime spent striving to surpass your limits is that it means you become equally adept at refashioning calamities into mere setbacks, finding positives in blood-soaked earth and perhaps most importantly, distilling your focus down to a singular purpose.

“Sometimes injuries are a good thing because they show you the other side of the table,” says Price. “They make you realise what you’ve got and what you want to chase.”

For Price that was victory in the Holy Grail of motorsports, the Dakar Rally. After switching from motocross to the longer form Enduro racing in 2009, Price shocked many by how easily he adapted, quickly becoming one of the top five racers on the circuit.

The truth is he was made for it. Price’s childhood was basically an Enduro training camp. “I think because of that country boy lifestyle where I rode through the bush to get to motocross tracks I was ready for it,” he says. “It was kind of inbuilt.”

At first he missed the endless jumping of motocross but pursuing sheer speed in treacherous terrain, he says, just about makes up for it. “Anything over

EVERYTHING THAT SEEMS OUT OF REACH CAN BE GRASPED

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145km/h is where I come alive.”

Price won the Australian Off-Road Championship in his first year in 2009.

Dakar though was another beast entirely.

A 13-day odyssey, which since 2009 has tracked various routes the length of South America, competitors cover up to a thousand kilometres a day in conditions that can vary from 50° in the desert to minus 10 with thin, low oxygenated-air at the top of the Andes.

“We ride through some of the driest deserts in the world,” Price says. “You cross into Bolivia and into the salt flats there. It corrodes the bike’s parts like nothing else.”

If the physical conditions aren’t daunting enough, it’s up to riders to navigate their way through the terrain with a road book that’s in French. “There’s no GPS, no Siri telling you which way to go. It’s all up to you,” Price says.

TACTICS Enter Sandman: Price carves up the dunes in Morocco.

Rally Your Spirits

“When you leave your crew each morning you’ve got to become a mechanic, electrician, motorcycle rider, endurance athlete and navigator all rolled into one.”

In previous Dakars Price lost 9kg over 13 days. He’s learned to go into the race carrying an extra 10kg just to compensate. Factor in the concentration required to ride at speed for 10 hours a day and you have one of the sternest physical and mental tests in all of sports. “Anytime you lose focus you’ll either end up getting lost or making a mistake and getting seriously hurt.”

Perhaps that’s why when going into the last day of the event in 2016 with a 26-minute lead, Price couldn’t relax right until the final kilometre. “Literally anything can pop up at Dakar and destroy your whole race in the blink of an eye,” he says. “We’re dealing with

cars on the road, public everywhere. I knew when I was about a kay out that if anything serious went wrong with the bike I could at least push it to the line in those 26 minutes.”

If you wanted a gauge of exactly how tough, how brave and how crazy Price is, consider this: his rise to the pinnacle of motorsport came less than three years after the crash that nearly ended his career. He did as he promised. He came back better.

The victory was sweet. It meant everything for a while. But just as he never got bogged down in the despair of injury, he didn’t bask in the glory of victory too long either. Because in Price’s mind the next jump, the next obstacle and the next challenge is always looming, just ahead of your front wheel. It’s up to you to squeeze the throttle and meet it.

From 1978 to 2007 the Dakar (formerly known as the Paris-Dakar Rally) traced routes from Europe to Senegal before security threats saw the event moved to South America. Open to amateurs and professionals, the race is an off-road endurance event with terrain much tougher than that used in conventional rallying.

French racer Stéphane Peterhansel has won the event a record 13 times in the motorcycle and car categories combined.

Overall 70 people, including competitors, spectators and race officials have died since the event’s inception. The 40th edition of the race begins Jan 6 in Peru.

Dakar.com

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BY BEN COURT PHOTOGRAPHY BY BRANDON LOVING

ARE YOU KEEPING UP? IT’S NOT EASY, WE KNOW. Your life is accelerating, rushed into hyperdrive by a tech sector that wants you to change your approach to fitness, nutrition, health, even sex. Of course change is good – but it can also be confusing and exasperating. New fads and movements, complete with cultlike leaders and obsessive followers, compete for your attention and dollars. That’s where Men’s Health comes in. You don’t have to breathlessly chase the next big thing. We took a step back to assess the landscape of innovation and then zoomed in tight on the world’s most innovative people, ideas and trends. Then we weeded out the hype to create an instantly actionable (and fun!) plan you can use to optimise your life – from breakfast to bedtime and everything in between. Let’s get started. > NOVEMBER 2017

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PRODUCTIVITY

1

THE ALPHA BIOHACKER

TIM FERRISS

RÉSUMÉ Creator of The Tim Ferriss Show (tim.blog/ podcast); author of Tools of Titans and The 4-Hour Workweek; early investor in Uber, Facebook, Alibaba

DO LESS, EARN MORE Tim Ferriss picked the brains of 100-plus notables in work, health, fitness, food and other fields. These tactics help him excel and they’ll help you too

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ILLUSTRATIONS: MARCO GORAN ROMANO

INSIGHT “10x results don’t always require 10x effort. You don’t need to run a 100-mile race, get a Ph.D., or completely reinvent yourself. Big changes can come in small packages. It’s the small things done consistently that are the big things.”

FAC E YO U R DAY W I T H MORE CLARITY

MASTER THE METASKILL THAT BOOSTS PRODUCTIVITY

More than 80 per cent of the elite performers I’ve interviewed on my podcast, from Arnold Schwarzenegger to special ops commanders to writers such as Maria Popova, practise some form of daily meditation or mindfulness.

This cultivates a present-state awareness that helps them be nonreactive. It’s the most consistent pattern I’ve come across among successful people. It’s a meta-skill that improves everything. By practising focus when it doesn’t matter (sitting on a couch for 10 minutes), you improve your ability to focus when it does (negotiation, conversation with a loved one, max deadlift, mind-melding with a Vulcan). Meditation lets me step back and gain a “witness perspective,” so I’m observing my thoughts instead of being tumbled by them.

If you’re a beginner, start by using an app like Headspace for 10-minute guided meditations.

I do mantra-based transcendental meditation, where I sit comfortably and repeat a twosyllable word in my head (for a while I used “nature”) for 10 to 20 minutes.

Nearly every morning, I sit down with a hot cocktail of turmeric, ginger, pu-erh tea and green tea, and write three pages in my journal. Morning pages are, as author Julia Cameron puts it, “spiritual windshield wipers”. It’s the most cost-effective therapy I’ve found. To quote her further: “Once we get those muddy, maddening, confusing thoughts – nebulous worries, jitters and preoccupations – on the page, we face our day with clearer eyes.” Please reread that quote. The process matters more than the product.

OVERTURN YOUR OBSTACLES

The philosophical school of Stoicism is the perfect operating system for thriving in highstress environments. Stoic writings are not arcane arguments for bespectacled professors – they’re cognitive exercises proven to centre, humble and keep you free and appreciative.

Stoic principles are often practised in rehab clinics with alcoholics so that coping mechanisms don’t drive them to drink. We’re all addicts in some respect and we can all experience that same freedom. The Stoics had an exercise called Turning the Obstacle Upside Down. Suppose you’re trying to help someone and they respond by being surly.

Instead of making your life more difficult, the exercise says, they’re actually directing you toward new virtues, such as patience and understanding. Take an evening to read On the Shortness of Life, by Seneca – you will refer to it the rest of your life.

STRETCH YOUR MAX It might seem obvious, but improving your breathing is one of the best ways to upgrade your physical response and immune system. The following drill is something I learned from “The Iceman” Wim Hof. He trains some of the best athletes in the world and has popularised cold-water immersion to build resilience. Before I describe this exercise, I’ll repeat my usual

refrain: don’t be stupid and hurt yourself, please. Use a very soft surface in case you face-plant. Do a set of push-ups and end a few reps short of failure. Record the number. Rest at least 30 minutes. Next, do 40 reps of the following breathing exercise: max inhale (raise chest); then do a let-go exhale (drop chest sharply).

The latter can be thought of as a

short “hah.” After 20-30 reps you may feel mildly lightheaded and a bit tingly (in your hands at first). On the final cycle, inhale completely, exhale completely and then do another set of push-ups. You’ll see a sharp increase in your max number of push-ups. I breathe like this in the gym and also before important events or activities. > NOVEMBER 2017

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D I S C OV E R T H E J OY O F KO N D O I N G Marie Kondo is a Japanese organising consultant and author.

She created the KonMari Method, which consists of gathering everything you own, one category at a time and then keeping only those things that “spark joy”. Her method is a state of mind. Minimalism is about reduction, but KonMari focuses on value. The items you retain should create joy in your life. To get started, organise and clean the following categories in this order: clothes, books, documents, miscellaneous items, sentimental items.

BOOST YOUR BRAINPOWER I’m often asked which “smart drugs” I use. I’ve tried everything, whether OTC, prescription or other. For 90 per cent of the options, the shortterm benefits aren’t worth the long-term side effects.

Here are a few I’ve found success with.

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Creatine and Ubiquinol

I believe these may help if neurogenic diseases like Alzheimer’s run in your family.

Yerba Mate

This South American tea gives a longer caffeine buzz and helps me be creative.

Lion’s Mane and Chaga Mushroom Coffee Mix

I take about a half dose a couple of times a week when I really need to put on the gas. It helps me maintain clear thinking and sustained focus.

YOU + IMPROVED!

Train Yourself to Chill Out

Meditation just got easier: the Muse brain-sensing headband and app ($309, choosemuse.com) uses biofeedback to help you relax – which then helps you sleep.

“It lets you practise settling your brain,” says sleep expert Dr W. Christopher Winter. “When you go to bed, you feel confident in the skill of relaxing yourself.”

HOW TO INNOVATE

”Think about what you really want.

That’s what innovation should come from. Not what you think is possible or probable and not what is doable. Rather, it’s what you really, really want.”

Dr Geoffrey Ling, developer of mind-controlled prosthetic arms

Talk to an E-Shrink

It’s easier than ever to seek psychological advice; many clinics offer sessions via phone or video chat. Check out psychology.org.au for advice to help find the app for your needs.

10

Minutes of exercise that might boost “pattern separation”, or your brain’s first step toward learning something new, according to the journal Hippocampus.

MICHAEL GEORGE HADDAD (HEAD ON PILLOW, SCREEN)

LEARN TO FORCE MULTIPLY

In the past 12 months I’ve used the principle of “deloading” to decrease my anxiety at least 50 per cent while simultaneously doubling my income. Deloading for business, in my case, consists of strategically taking my foot off the gas. I alternate intense periods of batching similar tasks (recording podcasts, clearing the inbox, writing blog posts, handling accounting, etc.) with extended periods of unplugging and mucking around.

This frees up bandwidth and restores me. If you want to create or be anything bigger, better or truly different, you need room to ask “what if?” without a conference call in 15 minutes. I schedule deloading phases a few ways: roughly 8 to 9am every day for journalling; 9am to 1pm every Wednesday for creative output; and “screen-free Saturdays”, when I don’t use my laptop and use my phone only for mapping and coordinating with friends via text (no apps). You must schedule and defend deloading blocks more strongly than business commitments. The former can be a force multiplier for the latter, but not vice-versa.

STRENGTH

2

THE MAVERICK OF MOBILITY

K E L LY S TA R R E T T

D.P.T.

RÉSUMÉ Author of Becoming a Supple Leopard and Deskbound: Standing Up to a Sitting World; cofounder of Stand Up Kids; creator of MobilityWOD.

INSIGHT Most of us run around as immense computation machines, compensating for bad technique, he says.

We leave a lot of performance on the table. Daily mobility training unleashes potential gains.

SET YOUR BODY Discover the secrets to greater strength, speed, power and total-body awesomeness. All Kelly Starrett needs is a few minutes of your time >

NOVEMBER 2017

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THE COUCH STRETCH

THE INNOVATION ISSUE

UNLOCK YOUR STRENGTH Kelly Starrett shares the simple secret for stretching your limits

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TRY THIS RIGHT NOW: GET OFF YOUR

couch and sink into a full squat with your feet flat on the floor. Now stay there for 10 minutes.

To physical therapist Kelly Starrett, you’re not truly fit until you can do that. This simple challenge, issued six years ago on YouTube

by Starrett, owner of a San Francisco CrossFit box, addresses a fitness weakness that most men ignore and it exemplifies his philosophy.

Starrett preaches that working out should produce more than chiseled abs and bulging biceps. He wants the gym to restore mobility – that is, the raw range of motion that modern life, computer work and commuting rob from us daily.

It’s the reason he posted that squat challenge. “I was like, how come no one has a basic understanding of how their body works?” he recalls. “So I decided to make a video every day for a year. I wanted people to focus 10 minutes a day on mobility.”

working range of motion in your hip flex­ ors and quads. Hold this position for a few minutes. “The couch stretch is an exag­ gerated lunge posi­ tion,” Starrett says.

It’s a radical premise: according to Starrett, the point of going to the gym is not just to become thinner or stronger but also to restore normal, baseline physiological function. “That means being able to put your arms over your head without having to warm up,” he says.

Now Starrett works with sports teams and elite military units. “I create education tools and drills for busy people,” he says.

“These tools let you refine your movement, making you feel better in the gym and in everything you do.”

That feeling eluded Starrett in his younger days, when he was a world-class paddler on the US canoe team. Back then he was like everyone else, so uninterested in mobility that he made fun of a friend who stretched before practices and events. “Who cares about position when you’re young?” he says. “I’d never stretched before and had tons of back and shoulder pain paddling.”

All that pain led to a nerve-root issue in Starrett’s neck that doctors struggled to solve. And that led Starrett to chase his own answers – and uncover the benefits of simple mobility. “If you give guys postural exercises, they can clean up their movement issues so many common injuries never happen,” he says.

That’s more important than ever in today’s work world, one that often forces your body into uncomfortable positions that compromise good, clean movement. Read on for solutions to four modern movement maladies.

DO YOU HUNCH LIKE A GORILLA? The “problems” of today rarely require complicated fixes. All you have to do, says

THREE FOR THE HOME STRETCH

Hip Mobilisation

Get on all fours and shift one leg back. Put all your weight on the other leg, keeping your hip over your knee.

PHOTOGRAPHS: JOSE MANDOJANA; ILLUSTRATIONS: TODD DETWILER, KELLY STARRETT

Get on your hands and knees and posi­ tion one knee against a wall or couch. Put your shin as flush with the wall as possible.

Squeeze the glute on your back leg as you lift your torso upright,

THE DEEP SQUAT Squat as deeply as you can with your feet flat on the floor.

Spending 10 minutes a day in this position builds strength and flexibility through your back if done right: “Feet straight ahead,

heels on the ground,” Starrett says. Grad­ ually work up to 10 minutes to help banish back pain. If you can’t get that low, be patient and work on squatting deeper daily, says Starrett.

Starrett, is reinforce good body position habits.

“Practice doesn’t make perfect,” he says.

“Practice makes permanent.”

Consider all the time you spend seated.

Those long hours, either at home or at work, “monkey things up,” Starrett says, trapping your body in a hunched-over posture. Your shoulders roll forward and your back muscles weaken as your hip flexors tighten and your glutes and hamstrings loosen.

The Fix Just spend a few minutes a day doing two moves – the couch stretch and the deep squat (see above left). “Just mess around with these positions a bit, and you’ll get comfortable in those ranges of motion.”

DO YOU STAND LIKE DONALD DUCK? Snap a selfie of yourself standing sideways in a mirror. Don’t try to stand up straighter than you usually do; just be natural and comfortable. Examine the photo. If you’re like most guys, your shoulders will roll forward, your back will be hunched and your feet will be splayed out like a duck’s. This is no way to go through life, Donald.

The Fix Stand with your feet pointing straight ahead. Starrett says “screwing” your feet into the ground and squeezing your butt for two seconds can help you do that while also aligning your hips with your spine. “Your back should be flat, belly tight and head neutral,” he says. Every so often, put your hands on your chest for a moment, a reset that will help your shoulders feel comfortable and stable. Try to do this every time you stand up, which should be at least 1-5 minutes for every hour you’re seated.

Overhead Stretch

“Screw” your hands down to your desk.

Walk your feet back and hinge forward until your back is flat.

DO YOU DRIVE LIKE MISS DAISY? The same issues that plague you at a desk can arise when you’re behind the wheel of your car, except there’s no getting up and doing Starrett’s drills on the Hume Highway.

The Fix Do the best you can to sit with a “well organised” upper back. One way to do this: when you get into your car, flip your palms upward and away from your body, as if you’re about to give somebody a hug. “What you’re doing is winding up the shoulder capsule, organising the rotator cuff,” says Starrett. Now your shoulders are in a more organized position, and your chest will feel more open. Try to maintain that while driving.

IS YOUR WARMUP SOFT? Conventional wisdom endorses foamrolling to loosen up before a workout, but Starrett contends that’s not a proper warm-up.

It relaxes your muscles, which he says isn’t what you want before you train.

The Fix Save the soft-tissue work for 10 minutes before you go to bed. It’s easier to get into the habit of doing it then, says Starrett, and relaxing your muscles might actually help you fall asleep. To properly warm up for your next workout, do low-intensity moves that mimic your workout, jump around and shake out your limbs. Doing that will get blood flowing to your extremities.

YOU + IMPROVED!

Take Aim at Sore Muscles

The TheraGun G2PRO looks like a power tool, and it is—for massaging sore muscles. It’s pricey (around $750), but that’s roughly the cost of eight pro rubdowns. (You’d probably use it more than that in a month.) Its powerful pulsing action feels good on overworked muscles.

Injury-Proof Your Body

Hold the Skulpt Chisel scanner ($153; u-buy.com.au) against any muscle to assess “quality” and “balance” via electrical impedance. (Body fat too.) Use Skulpt to detect imbalances that can lead to pulled muscles.

Get Shockingly Good Results!

Electrostimulation may aid recovery.

With the $450 PowerDot, you can try it yourself. You control the device with your smartphone. Use it 20-35 minutes a day on your tired muscles. powerdot.com.au

KEGEL

Shoulder Extension

Put one arm straight behind your back, hand just below shoulder height. Turn away from your arm.

Tightening your pelvic area (think squeezing out the last few drops of pee) right before deadlifting causes optimal ab contraction, says physiotherapist David Reavy. This tightens your form so you can safely move more weight. Bonus: engaging your abs carves your six-pack. > NOVEMBER 2017 101

18-MINUTE MIRACLE WORKOUT High-intensity interval training is the most efficient way to build muscle, lose weight and improve overall health THE LATEST SWEAT SCIENCE IS dragging us to the age of high-intensity interval training, or HIIT. This involves bursts of intense exercise broken up by brief rest periods and it improves everything from metabolism to cardiac endurance to brain health, says Dr Mark Peterson, an assistant professor of physical medicine. We reached out to Alonzo Wilson, founder and director of training at elite fitness studio Tone House, which specialises in athleticbased circuits, for an exclusive session. Do his workout 3 times a week for 4 weeks to drop 5kg.

GROUND CONTROL Look at the ground when you gallop; looking up will only slow you down.

BY EBENEZER SAMUEL PHOTOGRAPHY BY BEN GOLDSTEIN

01

02

GALLOP

Two 50-metre gallops

PUSH-UP ROLLOUT

Alternate arms for 30 total reps

1. Get on all fours, your knees off the ground and bum high.

Keep your head down; look at the ground.

Your feet and hands should be just beyond hip width.

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2. While keeping your head down, reach your hands out in front of you as far as you can and shift the majority of your weight forward onto your hands.

3. Leap your legs for-

ward near your hands.

Then reach your hands forward again.

Repeat the process, adding speed and youâ&#x20AC;&#x2122;ll be running like a dog!

1. Assume a push-up

position with your hands grasping medium-weight dumbbells and palms facing each other.

Your feet should be apart.

2. Begin a push-up,

but as you lower your chest to the ground, roll the weight in your left hand away until that arm is straight.

Push back up and roll the weight back.

ILLUSTRATIONS: TODD DETWEILER

Perform 3 circuits; rest 1 minute in between.

REAR AIR Keep your butt and hips high when you gallop.

THE NO-EQUIPMENT CLASSIC The most efficient HIIT drill is the Tabata: 20-second intervals of maximum effort followed by 10-second rests for a total of 4 minutes. Pinched for training time? Take on this 12-minute, gear-free sweatfest.

PUSHUPS 20 seconds on, 10 seconds off, for 4 minutes ALTERNATING PRISONER LUNGES 20 seconds on, 10 seconds off, for 4 minutes MOUNTAIN CLIMBERS 20 seconds on, 10 seconds off, for 4 minutes

A BIG HIIT Functional moves are at the core of HIIT, and few moves are as challenging as the gallop.

FOR MORE MUSCLE & FITNESS TIPS, DOWNLOAD THE M E N ’ S H E A LT H PERSONAL FITNESS TR AINER APP FROM THE APPLE APP STORE

03

ELEVATED DUMBBELL BURPEE

20 reps (or as many as you can)

1. Assume a push-up

position with your hands grasping a pair of mediumweight dumbbells (palms facing each other) and feet on a box. Do a push-up.

2. As you raise

your body after the push-up, leap your feet off the box and onto the ground near your hands. Keep tension in your core as you do this.

3. Stand up as you

bring the dumbbells up to your sides.

Then jump as high as you can, tucking your knees. Land softly and reposition for another push-up.

04

DUMBBELL ALTERNATING SQUAT THROW

1-minute cycle

1. Hold a medium-

weight dumbbell between your legs at shin level with your left hand. Keep your hips hinged, back straight and knees slightly bent.

2. Explode up, raising the dumbbell.

When it’s at shoulder level, let it go and catch it with your right hand. Lower it and start another rep without pausing. >

NOVEMBER 2017 103

TOP TR A INERS BEST Set 2 cones 3 m apart, with a visual target 1.5m away.

Never take your eyes off the target.

JUSTIN NORRIS

The No-Weights Warrior 3M

Walk in a figure-8 pattern. Your hips must face the direction you’re walking.

FIX YOUR BODY USING YOUR BRAIN

What if all you needed to do to increase your deadlift was smile before each set? Visit Taylor Kruse’s fitness studio and he might tell you exactly that. That’s because he’s evaluating your performance through a neurological lens.

Your brain, says Kruse, needs as much training – and sometimes rehab – as your body does.

Kruse boosts performance by focusing on two key components: balance and vision. So he might train your hip mobility not with stretches but with a drill he calls the Infinity Walk (above).

TAYLOR KRUSE

The Brain

TRY Single-Arm Rollout-to-Pushup INSTEAD OF Overhead Press

Do the Frog Pump

BRET CONTRERAS

The Glute Guy

Guys do hip thrusts because of Contreras and this is his new glute move: lie on your back, feet together. Pull your feet close to your bum, keeping your knees pointed out. Plant your elbows, tuck your chin and raise your hips into a bridge position until they’re fully extended.

That’s 1 rep. Aim for 4 sets of 25-50.

Start in a push-up position with your right hand on a foam roller. Lower your left arm (as if you’re doing a push-up), while extending your right arm straight ahead, rolling the roller forward. At the bottom of the push-up, the roller should be near your elbow. Return to the start. That’s 1 rep.

Aim for 3-4 sets of 10-12 reps per arm.

NEVER DO ANOTHER BORING WORKOUT

JULIAN SMITH

The Exercise Inventor 104

Just check Smith’s Instagram account (smith.julian) for loads of unique exercises. Here’s one that works well.

NOVEMBER 2017

Bent-Over Biceps Curl

Grab a barbell or EZ-curl bar with both hands. Now bend your knees, tense your core and fold forward at your hips. Keeping your core tight, curl the weight toward your shoulders. That’s 1 rep; do 10-15. Aim for 3-4 sets and watch your biceps explode. “It’s a compound and isolation movement at the same time,” says Smith.

The Machine Master

FINALLY, CARDIO THAT ALSO BUILDS MUSCLE

He built Rise Nation gym in California around the VersaClimber, a cardio favorite of ours. But he can train you without it too.

ILLUSTRATIONS: TODD DETWEILER

JASON WALSH

NE W MOV ES

These 10 exercises are sure to rev up your next sweat session

GET CLASSIC GYM BENEFITS FROM LOW-IMPACT ALTERNATIVES

Norris, who runs LIT Method, has developed a low-impact training system that works muscles while sparing your joints.

BEN BRUNO

The Ab Shaper CARVE A STRONGER CORE WITHOUT CRUNCHES

Bruno popularised the landmine, leading to a host of upright rotational core moves. His two top moves:

Landmine Lateral Raise

Stand behind a barbell in a landmine, your left hip aligned with its end. Grab the end in your right hand.

Keeping your arm straight, raise the barbell’s end as high as it will go. Do 3 sets of 10 per arm.

TRY Resistance Band Chest Fly INSTEAD OF Dumbbell Chest Press

Loop a resistance band around something about chest height. Turn away from it, grab both ends of the band and take two steps forward – or enough steps to feel tension in the band. While keeping a slight bend in your elbows, bring your hands together. Pause for a moment. Do 3-4 sets of 10-12 reps.

TRY Bear Crawl INSTEAD OF the VersaClimber

TRY Single-Leg TRX Stability Lunge INSTEAD OF Weighted Lunge

Place your left foot into a TRX stirrup, face away from the TRX and step forward with your right foot.

Bend your right knee until your right thigh is nearly parallel with the floor; then squeeze your glutes and return to the start. After 3-4 sets of 10-12 reps per leg, even without weight, the instability of the TRX will have your legs crying.

To reap all the benefits of a VersaClimber session minus the VersaClimber, do bear crawls. Get down on all fours and just crawl. But that’s not all: once you’re comfortable doing that, rewind and crawl backward. “Steam will come out of your head,” says Walsh. Work in intervals for 10 minutes, training 40 seconds and resting 20.

Single-Leg Romanian Deadlift

Stand to the left of a barbell in a landmine, holding the end of the barbell in your right hand. Lift your right foot. Keeping your right leg nearly straight, hinge at your hips until your torso is parallel to the floor. Stand up.

Do 3 sets of 10 per leg.

TRY Sprinter Wall Plank INSTEAD OF the Peloton Bike

Not into forking over $2,000 for a Peloton? Find a wall. Put your feet 60-90cm high on it and lower your body into a plank position, sort of like a runner at the start of a sprint. Brace your core, lower your head and start marching, pushing off the wall. Do that for 40 seconds and rest for 20. Survive 10 sets and you’ll impress Walsh.

NOVEMBER 2017 105

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NUTRITION

3

THE LORD OF ULTRA-LOW CARB

JEFF VOLEK

Ph.D., R.D.

RÉSUMÉ Professor of human science at Ohio State University; author of The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbo­ hydrate Performance

INSIGHT “Ketogenic adaptation, or eating less than 30 grams of carbs a day so your body burns fat instead of glucose, is powerful. It may prove to not just slow down but actually reverse metabolic syndrome.”

E AT FAT, L O S E FAT Ketogenic diet fans say eating lots of the once-feared nutrient can shrink your gut, fend off disease and transform your life. They’re only sort of right > NOVEMBER 2017 107

THE LARD IS YOUR S AV I O U R ?

Eating all the fat you want sounds like a delicious way to lose weight. But let’s see how long you can hack it

BY DR CHRIS MOHR P H O T O G R A P H Y B Y T E D C AVA N A U G H

WHAT THE HECK IS KETOSIS ANYWAY? Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity.

Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate 108

NOVEMBER 2017

depends on carbohydrate author of The Fat Loss Prescription.

A sample day on a and protein intake,” says Some theories even suggest that if ketogenic diet: dietitian Dr Jeff Volek, a BREAKFAST 4 eggs, you rely less on carbs, your body will professor of human sciences. ½ avocado, 1-2 Tbsp burn more fat as fuel, which may boost olive oil Eat a normal amount of physical and mental performance, LUNCH 110g baked carbs and protein, and salmon with 1 Tbsp regulate appetite, lower insulin and olive oil, ½ bunch ketogenesis idles. Cut enhance immunity. asparagus with carbs and protein back Most men consume nearly half of 1-2 Tbsp butter and you push to half DINNER Rib-eye steak, their kilojoules from carbs, according 2 cups spinach with throttle. This takes about to the CDC. So here’s the challenge: coconut oil, three days to induce. can you sustain ketosis long enough to 60g macadamia nuts A ketogenic diet requires reap the purported health benefits? that fat comprise 60-80 per cent of your total kilojoules. Protein makes up 10-15 per cent, and IS A KETOGENIC DIET FOR YOU? less than 10 per cent comes from carbs. Yes, This may sound like a cop­out, but the best less than 10 per cent. That’s the equivalent of diet is the one you stick with. For Volek, who’s about half a medium bagel. been following an ultra­low­carb diet for two If this sounds like Atkins, it’s close, but decades, it works. But for you? “ketogenic diets tend to be more severe in Unfortunately, there’s no long­term data carb restriction and have a more moderate on ketogenic diets versus other diets. The protein restriction,” says Spencer Nadolsky, closest attempt came out in 2007. A project

FOOD STYLING: EUGENE JHO/PLUM REPS; PROP STYLING: KAITLYN DUROSS/HONEY ARTISTS

RECENTLY I HAD A CLIENT TELL ME THAT

she and her husband were eating almost a kilo of bacon a week – usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet and they decided to try it. Six months and countless packages of bacon later, her husband had lost almost 10kg and said he felt more energetic.

I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo­ charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check.

HOW T H E K E T O G E N I C D I E T STAC KS U P PALEO MEAL

LOW-CARB MEAL

40%

40% FAT

KETOGENIC MEAL

40%

P ROT E I N

SOURCE: PRECISION NUTRITION

nicknamed “The A to Z Weight Loss Study” compared the Atkins, Zone, LEARN and Ornish diets for long­term weight loss. The female subjects assigned to the low­carb diet of 20 per cent carbs were eating close to 35 per cent by the end of 12 months – a far cry from the 10 per cent or less required for ketosis.

Studies have shown that people do lose weight on a ketogenic diet, but there’s a catch.

In a 2015 Italian study, those on a ketosis diet lost 12kg in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very­low­kilojoule ketogenic diet lost an average of 20kg in a year – but a third of them dropped out.

Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn and squash are too high in carbs. Same with most fruits. >

20%

P ROT E I N

20% CARBS

50% FAT

P ROT E I N

10%

CARBS

75% FAT

5%

CARBS

NOVEMBER 2017 109

Milk, beans, rice, pasta, bread: nope.

Some experts label the diet impractical.

“Extreme diets such as the ketogenic diet have no therapeutic or practical use for people without neurodegenerative disorders such as epilepsy,” says nutritionist Alan Aragon.

Can’t you take ketone supplements? No. While it is possible to elevate ketones by taking them, “without the low­carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation,” says Volek. Don’t trust trainers or “body hackers” who say you can induce ketosis quickly without changing your diet.

Is keto right for you? If you’re an endurance athlete who wants an edge, maybe. If you’re just a guy who wants to drop 5kg and has had trouble with yo­yo dieting, probably not. But you can take three lessons from the diet: 1. Cut empty carbs Instead of thinking about the overall number of carbs you’re eating, assess what those carbs are providing you. Do the majority of your carbs come from fruit, with its payload of fibre and disease­fighting antioxidants? Fantastic.

Or are you consuming them in the form of added sugars (biscuits, lollies, soft drink) or refined flour? If you are, you know what to do.

2. Don’t fear fat The ketogenic diet may seem like the Jekyll to the Hyde­like low­fat craze of the 1990s. The bulk of current research finds that the middle ground between the two extremes is more beneficial for overall health. Make it easy for yourself: eat at least two servings a week of fatty fish (salmon, sardines, mackerel) and cook with a variety of quality fats (olive oil, canola oil, avocado oil) throughout the week.

3. Pack in the greens Leafy vegetables are loaded with nutrients.

Keto fans love them; so should you. There’s kale, spinach, bok choy, Swiss chard, watercress and rocket. Dig in.

HOW’D THINGS GO FOR THE BACON, BEAUS?

Their experiment worked until life changed.

They had a kid. They made a big move. They stopped the diet. “It was too hard to maintain,” she told me. Proof that all the bacon you can handle even grows boring after a while.

110

NOVEMBER 2017

T H E F O U R L AWS O F

P RO T E I N

1 2 3 4

HIT YOUR 30S That’s 30 grams of protein per meal. “Thirty grams supports muscle growth and repair and may also promote satiety,” says Purdue University nutritionist Dr Heather Leidy.

Satiety is a craving shield. Leidy’s research has shown that people who hit that 30­gram threshold, especially if they swap protein for empty carbs, feel fuller and less hungry and eat less junk throughout the day.

CHEW Leidy’s research suggests that drinking protein is less satiating than eating it. “A steak doesn’t equate to a shake,” she says.

One reason: the physical work required in chewing may help your brain remember the meal. Also, says Leidy, “if protein doesn’t taste good, your satiety is diminished.” The takeaway: choose delicious high­protein foods over their not­so­delicious alternatives.

MIX IT UP It’s not whey or the highway. “Protein quality is important, but it’s more about the variety you’re eating,” says nutritionist Dr Mike Roussell. If you’re eating chicken only, you’re missing benefits from steak (iron), fish (omega­3s) and chickpeas (fibre). So ask yourself not only “Did I eat enough protein today?” but also “Did I eat different proteins than yesterday?”

CUT THE CRAP Animal crackers with protein are still animal crackers. “Many protein­enhanced products don’t have enough protein to matter,” says Roussell. “And they often have empty kilojoules and added sugar.”

This includes fake sweeteners with sugar alcohols like erythritol. That sweetener, found in many products, is linked to fat gain in young adults, a new study in the journal PNAS reveals.

SLUG + HERE

SEX

4

THE SENSUAL SAVANT

ESTHER PEREL

RÉSUMÉ Couples therapist, author. Her classic book: Mating in Captivity. Her hot new book: The State of Affairs. Her podcast: Where Should We Begin?

(Audible)

INSIGHT You’re texting her all the time anyway, right?

Why not let her know you love her and are thinking about her?

Try keeping an “erotic mailbox” – a separate email account that only you and your partner can access.

RAISE YOUR SEX IQ The more you learn about desire – hers and yours – the better sex you’ll have.

Take our pop quiz (or cheat and read the answers). Best class ever! >

NOVEMBER 2017 111

EROTIC INTELLIGENCE ESTHER PEREL WANTS TO IMPROVE YOUR SEX life. So listen to her. Her lucid insights

fill two books, mesmerising TED talks and a voyeuristic new podcast (Where Should We Begin?) that features her real couples­therapy sessions. She’s even consulted on one of our favourite shows (Showtime’s The Affair). Most of all, Perel just gets us: “The level of rejection men have to prepare for, the fear of inadequacy they have to deal with – no woman has to prove herself a woman the way a man has to prove himself a man.” Right? Thank you!

To become a memorable lover – and stoke the passion in your relationship – raise what she calls your “erotic intelligence.” Start with this quiz.

1

A

FOREPLAY SHOULD START A GOOD 20 MINUTES BEFORE SEX. TRUE

B

FALSE

FALSE. “Foreplay starts at the

end of the previous orgasm,” says Perel. Court her always: tell her she’s gorgeous, sext her, have lunch delivered to her desk – anything that relieves her of responsibility creates room for fun and pleasure.

“Sex is intentional,” says Perel. “It doesn’t just happen. Your fridge isn’t just full. You have to shop.”

112

NOVEMBER 2017

2

A

FREQUENT TOUCHING HEIGHTENS DESIRE. TRUE

B

FALSE

FALSE. Not necessarily. There are

many kinds of touches and some can actually suppress sex drive (she touches you as she would a child).

Plus, desire is about wanting what you can’t instantly have – bad news in our culture of instant gratification. “You begin to think about how you could get it and you scheme for it, prepare for it, pine

for it, focus on it,” she says.

“But if you’re used to getting everything on the spot, with the click of a mouse, you are not prepared to know how to sustain desire.” Try banning touching for a week. It may create space for desire to grow.

SCRUBBING THE SHOWER IS A GREAT WAY TO SCORE MORE SEX.

3

TRUE

A

B

FALSE

TRUE, but. . . If that kind of transaction is your mindset, it will backfire.

“That ‘I’ll get some’ mentality goes with her ‘I gave him some’ mentality,” says Perel. “Which is another way of saying ‘Come as fast as you can so I can be done.’ If something needs to change to make your sex life better, it’s that.” Focus on flirting, flattering and teasing – not scoring. And sure,

“Make sure your room isn’t a pigsty,” Perel says.

4

BOTTOM LINE: IF SHE REACHES ORGASM, EVERYONE’S HAPPY. TRUE

A

B

FALSE

FALSE. Forget the damn orgasm.

It’s nice, but shouldn’t be the goal.

A memorable lover plays a game of seduction and makes pleasure last.

Give sex a plot. “The plot feeds her memory,” says Perel. “You can eat fast food and you’ll have been fed, but you won’t remember it. But if you make a beautiful meal – you pair various ingredients, tastes, textures, the palate, the wine – you will remember.” Make her feel special and desirable: cook dinner, arrange for child care, buy her a gift. “That,” says Perel, “is erotic intelligence.”

To think that men are physical creatures and women are psychological creatures is [ INSERT PHRASE ]

5

A

EXACTLY RIGHT

B

REASONABLE

C

A JOKE

A JOKE. Society tends to oversimplify male sexuality – a disservice to men, says Perel. Reject the stereotype and make your own rules.

EDITED BY JERILYN COVERT: ILLUSTRATION BY BRANDON LOVING MICHAEL GEORGE HADDAD (SEX ON TABLE, SONG FOR SEX ILLUSTRATIONS)

THE MH SEX QUIZ

6

The hardest part about keeping your sex life healthy?

A

TECHNIQUE

B

MOTIVATION

C

COMMUNICATION

a long way. “If people could use one per cent of the imagination they put into affairs in their marriages, their marriages would be doing quite well,” says Perel. “It’s not like people don’t know what to do. They just tend to stop doing it.” A big imagination killer: that phone you’re holding – all the time. These days, Perel says, “the bedroom is where the last thing you stroke is your phone, and the first thing you stroke is your phone.

Leave the damn phone out of the room. Maybe you’ll actually put your hands on your partner.”

MOTIVATION. You wooed her

A

7

A

PORN IS VERY USEFUL LEARNING MATERIAL. TRUE

B

FALSE

FALSE. It has little flirtation, seduction or foreplay and the main event is outcome-driven, Perel says. You learn by interacting with a partner: watch her body, follow her breath, focus on her reactions. “Porn prepares you for masturbation but not for partner sex,” says Perel.

8

A

B

TRUE

B

Who loses interest in sex first?

FALSE

FALSE. Want some erotic smarts?

Do what you do when you buy a car, travel or invest: research. “Most men have not looked at anything that helps them become a better lover since they were 13,” says Perel.

“And at 13 they looked at porn.” Read, watch, talk, check in with your partner. “The how-to is not complicated,” says Perel. “You have to give yourself access to the mentality.” Feel the spark fading? Put it in a letter to your wife (take some of the blame). Or listen to Perel’s podcast together – it’s a great icebreaker.

YOUR IMAGINATION IS YOUR BEST TOOL IN THE BEDROOM. TRUE

10

YOU CAN’T STOP LUST FROM FADING – IT’S INEVITABLE.

9

once, right? So you know how. Find reminders at esth­ erperel.com.

YOU + IMPROVED!

FALSE

TRUE. Okay, fine, second best. We’re

not talking cosplay here (unless you’re into that). Small acts – a longing look, holding her, love notes – go

A

MEN

B

WOMEN

C

IT’S 50/50

IT’S 50/50.

For many couples, sex becomes a chore. Relax. “Erotic couples know to play,” says Perel.

A.The Erotic Mind

Jack Morin

Explores the psychology of desire.

“A must,” says Perel.

0–2 3–7 8–10

Eight out of 10 women love this, OMGYes reports. It’s simple: make tiny circles on or around her clitoris with your finger. Don’t worry, she’ll let you know if you’re not doing it right.

E.D.: EROTIC DUNCE The books below will help.

OKAY, WITH ROOM TO GROW (That’s what she said.)

EVOLVED...AND SMOOTH She’s lucky to have you!

A Top Song for Sex

Spotify says it’s SoMo’s “Ride”: “I’m gon’ make you feel that love, And gettin’ weak all in your knees, Kiss your body from the tip-top, All the way down to your feet.”

A

B

C

D

E

B. Behind Closed Doors

C. She Comes First

D. The Guide to Getting It On

Jaiya

An erotic tale.

Read this one to each other.

Oh, you’ve heard of this one?

Great! Now read it.

“One of the best classics still,” Perel says.

Sex educator, Perel-approved.

Check her out at miss jaiya.com.

Alina Reyes

ORBITING

MH GRADES YOUR SEX I.Q.

YOUR HOMEWORK Five books for improving your erotic intelligence. (They’re recommended

by Perel.)

Sex on a Table

Women most want to try this, a new poll reveals. She lies back and relaxes and you can easily stimulate her clitoris. Scissor her legs (open and then cross them) to tighten her pelvic region around your penis.

Better for both of you!

Ian Kerner

Paul Joannides

E. Red Hot Touch

106%

Spike in your odds of a “like” if you use a B&W photo in your dating profile, a Hinge survey reveals. >

NOVEMBER 2017 113

JE JOUE MIO My wife looked like she might fall asleep as I flipped through the five speeds and seven vibration patterns.

But once I dialled it in, this vibrating cock ring was epic – the huge buzzing motor hit the right places and the soft silicone was warm and natural. Afterwards, I rinsed it off in the sink and hooked it back up to the USB charger.

The rechargeable lithium ion battery means you’ll never lose power midthrust. ($99.95; sextoys.com.au)

CRAVE BULLET This is the vibrator I assume Beyoncé uses: it’s plated with 24-karat gold and looks like a CEO’s lipstick applicator.

It’s a design my brain can appreciate, but my penis prefers vibrators designed for hands-free use. My wife, on the other hand, reported being smitten by the strong, focused buzz. ($89; blacklabelsextoys.com.au)

THE INNOVATION ISSUE

THE NEW TURN-ONS Sex toys are now sophisticated, inventive and sometimes confusing. We tested the best

DAME EVA After a couple of attempts to lodge this thing – touted as a clip-on vibrator – into weird places, I read the directions.

Bingo! Turns out its little rubber tentacles slip under the labia. During penetration a light touch helped prevent it from rattling free. Less obtrusive than most vibrators, my wife seemed impressed with everything I did. ($154.95; lovehoney.com.au)

BY CLINT (AND KIERA) CARTER

WE LIVE IN A GOLDEN AGE OF SLIPPERY,

motorised things that create a pleasant situation for our genitals and the kinds of orgasms that start neighbourhood rumours.

Last year I got married, which everybody said would end my sex life. But actually, I find I can leverage my commitment to get my sweet bride to try bizarre bedroom stuff. So I asked her to help me test genital­stimulation devices.

She agreed!

114

NOVEMBER 2017

WE-VIBE SYNC The least obtrusive of the toys tested, the Sync vibrated like a tiny mechanical bull tucked neatly into place so as not to horn in on the action. But the toy’s app was just too much tech. Sure, it’s cool to have control over vibration patterns but do you really want to be fooling with your phone during sex?

Skip the app, keep the Sync. ($175, wevibe-australia.com.au)

KIIROO FLESHLIGHT LAUNCH What looks like a poorly designed coffee machine is actually a jerk-off contraption that pumps a remarkably realistic-feeling artificial vagina (called a fleshlight) like a piston. You can set it to sync with porn videos or let your partner control the strokes through an app. While Kiera was out, I texted to ask if she’d take the reins. She synched it with porn. It felt good but sad. ($290; au.fleshlight.com)

SUMMARY PRODUCTS TESTED

5 solo (2 him, 3 her), 9 together O R G A S M TA L LY

11 (Clint), 7 (Kiera)

M O S T M I N D - B LO W I N G

Je Joue Mio (Clint), We-Vibe Sync (Kiera)

SLUG + HERE

HEALTH

5

THE ORACLE OF IMMORTALITY

AU B R EY DE GREY

Ph.D.

RÉSUMÉ Biomedical gerontologist; cofounder and chief science officer of Strategies for Engineered Negligible Senescence (SENS) Research Foundation; author of Ending Aging.

INSIGHT “Aging is a phenomenon of all machines with moving parts and is not specific to machines that are alive. Do periodic, comprehensive, preventive maintenance to repair damage before it causes a breakdown.”

T H R I V E WAY PA S T 1 0 0 By harnessing the power of science and technology, you can live longer than you ever imagined and stay sharp, active and happy in the process >

NOVEMBER 2017 115

THE INNOVATION ISSUE

49, COFOUNDER OF PAYPAL; EARLY INVESTOR IN FACEBOOK, SPOTIFY, AND AIRBNB

70, BIOLOGIST AND AUTHOR, UNIVERSITY OF ALABAMA

150

Death, says Thiel, is a “terrible, terrible thing” that most people simply accept. He prefers to fight it.

He mixes aerobic, strength and flexibility training for a total of 3 hours each week.

He runs 5-7 km two to three times a week. He also hikes and surfs in his free time.

Breakfast is big – berries, sardines, dark chocolate, green tea. He doesn’t exceed 50 kilojoules per 500g of body weight all day.

He follows a paleo-type diet emphasising wild protein and whole foods, but he’s more consistent about avoiding refined sugar.

He has coffee for breakfast. Otherwise, he tries to avoid “unhealthy stuff” like fast food, instead aiming to eat fish and produce.

He once took 250 pills a day but is now down to 100, including coenzyme Q10 and vitamin D supplements.

He’s been quoted as saying he takes human growth hormone every day.

He avoids pills and potions. “We give up all critical thinking when people promise us an easy road to long life,” he says.

“I admire him,” Barzilai says, “but taking so many pills comes with terribly high risks and very little likelihood of reward.” Also, it’s unclear whether restricting kilojoule intake by this much is beneficial.

“The running is fine,” he says and ditto to steer-

Barzilai agrees with this approach the most.

Skipping one meal a day is similar to intermittent fasting protocols, which may “upregulate” natural defence mechanisms that extend life. And he agrees the benefits of supplements are largely unproven.

DR. BARZILAI

CREDO

Austad’s goal is to stay healthy. “You could drive through a red light tomorrow and that’s it, so you may as well focus on enjoying the now.”

Kurzweil predicts that within the next 30 years we’ll create “the singularity,” an artificial superintelligence that will extend life.

GYM

120

STEVEN A U S TA D , P h . D .

DIET

97

PETER THIEL

E N G I N E E R I N G I M M O R TA L I T Y

116

ing clear of refined sugars. But when it comes to taking HGH, Barzilai couldn’t disagree more. “The data in animals and from human genetics suggest that if anything, growth hormones shorten life.”

“I work out probably 1½-2 hours, 4 days a week – both weightlifting and cardio.”

THE TRANSHUMAN FUTURE, AN ERA WHEN YOU CAN EVOLVE BEYOND YOUR CURRENT LIMITATIONS,

SPARE BONES

PERFECT DNA

VESSELS ON DEMAND

Northwestern University researchers have developed a pliable bone material that hardens after it’s implanted. It could be a game changer in orthopaedic surgery .

Scientists can modify genetic code in worms and mice, correcting mutations that cause diseases such as muscular dystrophy and sickle-cell anemia. Human trials may not be far off.

Blocked blood vessels can trigger heart attacks so Chinese scientists designed a 3D printer that uses stem cells to make a “bio-ink” that can “bioprint” new vessels.

NOVEMBER 2017

ILLUSTRATION S: CHANTEL DE SOUSA/ILLUST RATION ROOM (MAIN); MARCO GORAN ROMANO (BOTTOM), MICHAEL GEORGE HADDAD (FAR RIGHT)

69, FUTURIST, DIRECTOR OF ENGINEERING AT GOOGLE AND AUTHOR

R AY KURZWEIL

HUH?

ESTIMATED AGE POTENTIAL

T H E L I F E E X PA N D E R S

These men aim to push the limits of life span.

We asked geneticist Dr Nir Barzilai of Albert Einstein College of Medicine to evaluate their habits

YOU + IMPROVED! Spend Less Time at the Clinic

Startup Arivale calls patients “pioneers”. The company collects samples of your blood and saliva and analyses your gut bacteria and activity levels. Then a personal coach helps you set goals. Already patients are reversing prediabetes and catching inflammation early.

D AV E A S P R E Y, M . B . A .

44, CREATOR OF BULLETPROOF COFFEE AND AUTHOR

180

AUBREY D E G R E Y, P h . D .

53, FOUNDER, SENS RESEARCH FOUNDATION

1,000

In an effort to have as many healthy years as possible, Asprey aggressively utilises technology and invents products himself.

De Grey’s research foundation is engineering and funding ways to reverse what he’s identified as the seven causes of aging.

He walks for 20 minutes a day and stands on a vibrating plate for 20 minutes. He does a 15-minute weights workout once a week.

He says his typical day’s workout is “traipsing through airports. Seriously.”

His diet includes lots of healthy fats – grass-fed meats and, of course, Bulletproof Coffee. He takes over 150 pills a day.

He eats and drinks what he wants, doesn’t take supplements and drinks “moderate amounts” of alcohol.

He uses cryotherapy treatments that chill him with liquid nitrogen vapour. He says a cold shower has a similar anti-inflammatory effect.

He’s working to advance the development of medicines that will be more effective than today’s medical or lifestyle options.

It’s a smart approach to exercise, combining walking and strength training. But taking so many supplements is more likely to do damage than extend life, because it’s hard to predict what could go wrong when you ingest never-studied pill combinations.

Traipsing isn’t bad; walking is an anti-aging strategy. Aim for an hour a day or more in segments of at least 15 minutes. And banking on science is smart. One anti-diabetes drug, metformin, already seems to lower rates of other major diseases.

Upgrade Your Toothbrush

Power toothbrushes get your teeth squeaky-clean, but manual brushes are less abrasive, a PLOS One study suggests. The Boie USA manual brush gently scrubs your teeth with rubberlike bristles embedded with silver, a natural antibacterial. ($39.99; fishpond.com.au)

3%

Increase in white matter in the brains of older people who exercised to music for an hour a week, according to a recent Japanese study.

Sources: Singularity Hub, Business Insider, Washington Post, Telegraph, Bloomberg

MIGHT BE CLOSER THAN YOU THINK. HERE’S WHAT SCIENTISTS ARE COOKING UP FRESH KIDNEYS

CHIPS, ANYONE?

An alternative to dialysis and transplant from Harvard. Scientists are bioprinting a component of a nephron, a key kidney unit. Next: creating nephrons networks.

Swiss scientists have developed an implantable chip (tested on mice) that delivers data such as blood sugar levels to mobiles. Handy!

Reverse Balding

Platelet-rich plasma treatment may help. Your blood is centrifuged to isolate growth factors, which are injected into hair-depleted areas.

In a pilot study from Spain, this helped guys increase their hair count by 25 per cent.

NOVEMBER 2017 117

6 Week program, suitable for men and women of all ďŹ tness levels, with over 20 chapters of insights on ďŹ tness, nutrition and mindset plus a one week meal plan from the famous 721 Nutritional Bible.

ELITE

124 YOUR TIME TO GO BIG GAINS HUNTING. 127 HOW AN IRON CORE WILL MAKE YOU UNBEATABLE. 129 EAT YOUR WAY TO ABS THAT POP.

Because fit is the new rich

Jump your way to abs? Thatâ&#x20AC;&#x2122;s what Andy Speer, left, has MH writer Ebenezer Samuel doing.

JUMPSTART SIX PACK SPEC IAL

YOUR ABS

A SIX-PACK OF CORE SECRETS FROM CELEBRATED TRAINER ANDY SPEER. VICTORY BECKONS BY

EBENEZER SAMUEL

PHOTOGR A PH Y BY

>

JUSTIN STEELE

NOVEMBER 2017 119

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SIX SHORTCUT TO SHREDDED PACK S PEC I A L

REVAMP YOUR MIDDLE MANAGEMENT TO CARVE A CORE OF STEEL

This isn’t what I expected: it’s early morning in an inner-city park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from a man who knows all there is to know about abs. The plan blends metabolic training with strength work and gymnastics. And it taught me a six-pack of lessons.

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11/17

1

HOLLOW HOLDS MOULD ABS

Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs. But in the gym, this posture causes your abs to relax, allowing your rib cage to expand and limiting oxygen intake.

Enter Speer and the hollowbody hold: a textbook gymnastics move, it’s a key part of his abs-and-cardio routine. Lie on your back with feet together, arms overhead and body tight. Now raise your arms; keep your shoulder blades, head and legs a few centimetres off the floor and your lower back pressed into the floor.

This forces your abs to contract, pulling your rib cage downward.

2

SMALL MOVES EQUAL BIG GAINS

Over the course of our workout, Speer finds other ways to make the hollow-body hold, a challenging move in its own right, even harder.

First I’m rocking back and forth while maintaining the position, then kicking my feet in and out, and then flaring my arms out to my sides while remaining in the hold.

Each tiny adjustment challenges your already stressed core to counterbalance the movement and stabilise your body.

Add a challenge to your own workout: the next time you do, say, a plank, lift one foot off the floor and contract your glutes. Different feeling in your core, right?

3

HEART RATE FUELS RESULTS

Speer’s routine mostly alternates between hollow-body hold variations and a series of jumps – basic vertical jumps, 1800 jumps, side-to-side bounds, and more.

Everything is done against the clock. We perform the hollow-body hold for 45 seconds, rest briefly, and then immediately begin the next 45-second set of jumps.

The purpose is simple: it’s a creative way to raise my heart rate between sets of hollowbody work, adding to the challenge of the core training while also honing athleticism. “You can do a plank or hollow-body hold when you’re fresh,” he says. “But maintaining those positions with an elevated heart rate is a really athletic way to train.”

4

PROGRESSION IS A WORKOUT

I’ve probably jumped a million times in my lifetime, but this morning we’re starting from square one. I explode onto my tiptoes but never leave the ground during my first set of “jumps.”

But this is by design. Speer is guiding me through the oftenoverlooked technique of a jump, learning to load my hamstrings correctly before eventually leaping side to side. And it all combines to

nudge my heart rate upward.

“Sometimes it seems a little like, ‘All right, when are we getting to the workout?’” Speer says. “But if you do the steps properly, you’re going to get a workout from the technique work.” It’s a way to turn any complex athletic motion into its own workout. Try working through the phases of a running motion the next time you’re planning to run.

5

TIME COUNTS MORE THAN REPS

6

SPIDER LUNGES ARE SCARY GOOD

It’s incredibly easy to fall into a habit of counting reps and sets in the gym, especially if you train alone.

But a separate 15-minute arm workout with Speer, which he puts me through after the abs-andcardio routine, is a reminder that there’s another way.

Speer’s abs workout pits you against time – working 40-50 seconds and resting 10-20 seconds. Speer adapts that same formula for the arm session as I battle the clock in close-grip benches for triceps and curl-topresses for biceps. Incorporate this into your next arm workout, banging out curls for 40 seconds and resting for 20 during a 4-minute set. You’ll want to use a lighter weight than usual, but the change in the pace of your workout will leave your biceps crying.

Speer introduces a variety of stretches throughout his workouts, but today he has me performing just one: a variation of the spider lunge. To do it, start by assuming a push-up position; then, keeping your left glute tight, move your right foot just outside your right hand.

Finally, reach your right arm overhead. Hold and switch.

This is the one stretch you should do daily, says Speer, whether you’re working out or not, whether you fancy yourself as flexible – or not.

Do 5-8 reps per side, 2-3 times a day. “You get a whole lot of bang for your buck with the spider lunge,” he says. “It’s a commonly used stretch drill for a reason.”

NOVEMBER 2017 121

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MENTORS IN STYLE

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11/17

How Do I Eat For A SIX PACK S PEC I A L

YOUR GO-GO GADGET

Beach-ready Core?

FITNESS COACH JOE WICKS WORKS AS HARD IN THE KITCHEN AS HE DOES IN THE GYM, BUT HARD WORK NEEDN’T BE COMPLICATED. FOLLOW HIS TIPS TO NAVIGATE THE CLEAN-EATING MINEFIELD WITH CONFIDENCE

TIMING IS OVERRATED

The idea that you must eat every few hours to stop your metabolism stalling is misinformation. Wicks believes eating frequency has never impacted his fat loss. If fitting in three mini-meals at your desk is impractical, eating more food less often is fine. The exception? Always refuel up to 90 minutes after training.

STAY HYDRATED

It’s not all about what’s on your plate. Making sure you drink enough water is just as important as fuelling your muscles with the correct foods. Wicks knows keeping track of your intake can be tiresome, so he suggests filling three bottles in the morning and keeping them by your desk at work.

Between 2-4 litres will keep you sharp and fend off hunger.

If you’re short on time most mornings and guilty of skipping breakfast, invest in a high-powered blender and whizz up a smoothie for the commute. Wicks opts for almond milk, avocado, whey, nuts, berries and Greek yoghurt. A nutrientdense breakfast will kickstart your metabolism for the day ahead. Not a smoothie man? You can also use it to make a whey-based postworkout pancake batter.

DON’T CUT WHITE CARBS

The carb police are vocal on social media, but if you want to optimise muscle growth and repair, listen to your body instead.

Sure, slow-digesting sources such as sweet potato are ideal for delivering a steady stream of energy, but after a gruelling workout your wrecked body will benefit from fast-acting carbs, such as white rice, which drive amino acids to your muscles faster.

ILLUSTRATIONS: BEN MOUNSEY

THINK AHEAD

Wicks practises what he preaches and “preps like a boss”. This doesn’t mean you have to cook up a week’s worth of meals every Sunday night. If you find it easier, simply fit in your prep the evening before, by grilling salmon for tomorrow’s Tupperware, say. The point is to avoid dashing out to grab a sandwich because you haven’t planned ahead. Best make room in the freezer.

FREEZE FOR EASE

Hitting your eight-a-day can be expensive, especially if you’re shopping for fruit and veg in artisan grocers. So why not try the frozen aisle instead? Wicks actually prefers it. Fruit destined for freezing tends to be picked at its most nutritious, while fresh produce is gathered before reaching ripeness.

Plus you’ll waste less of it – which will help you save up for that new blender.

Joe Wicks’ book, Lean in 15, is out now.

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THE CALL SIX PACK S PEC I A L

OF THE WILD

HEAR THAT? IT’S THE ROAR OF YOUR INNER BEAST, URGING YOU TO UNLEASH THE POWER OF PRIMAL MOTION. BY TAKING

YOU BACK TO YOUR EVOLUTIONARY ROOTS, THIS WORKOUT WILL MAKE YOU A LEANER,FITTER, STRONGER MAN IN NO TIME

03A 01A

02A

03B 01B 02B

It’s time to take your sights off heavy lifting. This routine is built on animalistic, full-body movements.

“It trains your joints and muscles to work cohesively,” explains personal trainer Ross Edgley, “which overhauls your fitness faster, while burning body fat.” In other words, take a chance on swapping curling for crawling, at least for a while. Your mobility is about to soar!

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02

(3 SETS OF 5 REPS)

(3 SETS OF 5 EACH SIDE)

Make a strong start with this upgrade on the classic move. Get in a push-up position – hands shoulder width and back straight – then lower until your chest almost touches the floor (A). Now push up explosively, clapping your hands in mid-air (B) before sinking into the next rep. Rest two minutes between each set.

Don’t get up yet. From a traditional push-up position, lower towards the floor and bring your left knee to your left elbow, keeping it off the ground (A). Press back up, then repeat on the other side, alternating with each rep (B). This will get your sixpack muscles tingling. Rest for 90 seconds between sets.

PLYOMETRIC PUSH-UP

SPIDER-MAN PUSH-UP

PHOTOGRAPHY BY PHILIP HAYNES

STARTER’S ORDERS

01

11/17 EXPERT Ross Edgley EXPERIENCE If your tired gym routine feels like a cage, athlete and adventurer Edgley has a plan to help you break free while building the body you’ve always wanted. rossedgley.com

04A

05A

06A 05B

04B 06B

03

04

05

06

(3 SETS OF 12 REPS)

(3 SETS OF 10 EACH SIDE)

(3 SETS OF 12 EACH SIDE)

(5 SETS OF 20M)

Hold two dumbbells at your sides, arms extended (A), then curl both weights up to your shoulders, palms facing up. At the top, turn your wrists so your palms face down (B) and lower, slowly, to focus the effort on your forearms.

Roll your wrists back and repeat.

Take 60 seconds’ rest, then start your next set of 12.

Adopt a push-up position, gripping a pair of dumbbells. Keep your back straight and tense your glutes to stop your hips from sagging. Bracing your core, raise one dumbbell out to the side at head height (A). Alternate sides (B) until your set is done, then rest 60 seconds in the knowledge you’re honing wild obliques.

Unleash this beast of a six-pack move by dropping into a plank position, this time with your knees under your hips, slightly off the floor. Crunching your core as you turn, bring your left knee to your right elbow (A) for abs-sculpting instability.

Repeat on the opposite side (B).

Collapse for a minute before your next punishing set.

Stay on all fours, with your hands under your shoulders and knees under hips. Crawl forward, moving each hand with the foot on the same side (A), back flat. Travel 10m (B) and reverse. Time under tension generates greater ‘EPOC’, torching more fat after the session’s over. Rest for a minute, then crawl to the finish line.

ZOTTMAN CURL

PLANK INTO DELT RAISE

THE BEAR CRUNCH

THE GEKKO CRAWL

NOVEMBER 2017 125

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In stores from 11th September to 22nd October, 2017

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11/17

SIX PACK

LY I N G W I N D S H I E L D WIPERS

S PEC I A L

THE WHY OF ABS

THIS SLIGHTLY EASIER VERSION OF HANGING WIPERS PROMOTES DYNAMIC FORCE IN YOUR CORE WHILE TARGETING YOUR ENTIRE MIDDLE MUSCULATURE. DO THREE ROUNDS OF ONE MINUTE, THREE TIMES PER WEEK.

TIM ROBARDS LAYS OUT THE RATIONALE FOR MAKING A ROCK-SOLID CORE THE CORNERSTONE OF YOUR FITNESS REGIMEN

DIRECTIONS Lie on the floor, legs bent 900 at the knees, feet elevated and arms stretched out to your sides. Move your legs from side to side, touching your knees to the ground, while keeping your head and shoulders still.

THE OPTICS OF A SIX-PACK are just one reason to pursue a centre of excellence. The man behind the TRM 12-Minute Abs Challenge explains how starting at your middle and working outwards will keep you on your game – and off the physio’s table.

PHOTOGRAPHY BY JASON IERACE

EXCEL AT SPORT

It’s time to stop thinking of your core as just another muscle group, says Tim Robards. “It represents nothing less than the foundation of your body. If you want powerful arms and legs, then you need a strong middle to stabilise them.” It’s true: trying to get the most out of your body without a stable core is like firing a cannon from a canoe, adds Robards.

“Without a strong core you will struggle to compete at a decent level in any sport,” says Robards. “Whether your game requires rapid rotation of the hips or explosive power in your upper or lower body, all those things start at the trunk.”

YOUR MOVE: Make your core workouts a combination of isometric (eg, the plank) and dynamic moves to make gains readily transferable to competition. See the exercise, right, as a stellar example of the latter.

PROTECT YOURSELF

Remember, your brain is highly attuned to any weakness around the spine. Sensing a problem, it will essentially shut down the limbs (especially the legs) so as not to risk overload.

“It’s a bit like traction control in your car,” says Robards. “If it senses any degree of

instability or slipping it will take the power away from the accelerator automatically.”

Just as a strong core and stable spine allow for superior balance and proprioception, “a weak core will result in the opposite, putting you at heightened risk of twisting knees, rolling ankles and straining your rotator cuffs,” says Robards.

YOUR MOVE: Don’t fall into the trap of treating you core as simply your abs. A comprehensive core workout will also target your obliques, glutes and lower back.

SHOW YOUR STYLE

Robards doesn’t mind admitting that six-pack abs look darn good and make an emphatic statement about how you approach your health.

True, he says, not everyone who has visible abs is healthy and strong, like those who cut out essential food groups or constantly over-train. But, generally speaking, a rippling set of abs indicates clean and active living.

“To put it simply, if you train regularly in multiple disciplines and maintain a balanced, non-excessive diet, you will generally have little excess fat and a high chance of showing muscular definition,” says Robards.

To purchase the TRM 12-Minute Abs Challenge, which includes workouts, training tips and recipes aimed at unveiling your six-pack, go to therobardsmethod.com

NOVEMBER 2017 127

BEING THERE MEANT I COULD GIVE HER MY STRENGTH TOO A hospital is no place for a child to be alone. At Ronald McDonald House Charities®, we help thousands of Australian families stay close, so they can provide support and strength for their seriously ill child. Help families get through the tough times together by getting involved in McHappy Day® on Saturday 14th October.

Donate today at rmhc.org.au

ELITE

11/17

MEX UP YOUR MORNING EGGS

25%

The choriz o of your zin dishes up a quarter c body makeRDI, helping your testostero ne

START YOUR DAY BRIGHTER YOU WILL NEED… WITH OUR SEVEN-MINUTE,• Jumbo rolled oats, 75g MUSCLE-FUELLING HUEVOS• Chocolate whey powder, 50g RANCHEROS. BECAUSE WHO• Cinnamon, 1tsp • Unsweetened almond milk, 160ml WANTS PORRIDGE IN SPRING? • Medium red apple • Raspberries, 2 handfuls • Dash of honey

TIME TO MAKE KILOJOULES

7 MINS 2460 PROTEIN FATS 43G 38G

YOU WILL NEED...

• Small onion, ½, chopped • Red capsicum, ½, chopped • A garlic clove, crushed • Tinned tomatoes, 200g • Chilli flakes, 1tsp • Chorizo, 70g, sliced • Free-range eggs, 2 • Cheddar cheese, 30g, grated

7

7 6 4

6

6

5 4

5

3

3

3

5

2

2

2

2-6 MIN Microwave for 2min, remove and make two dents in the mix.

One at a time, crack the eggs into a mug and pour into the holes. Microwave for 2-3min more, so the eggs are cooked.

1

1

1 4

0-2 MIN This spring sizzler is full of B vitamins to lift your energy and deliver more oxygen to your muscles during training.

Pop the veg, tomatoes, chilli flakes and chorizo in a bowl.

0

7

0

0

6-7 MIN Sprinkle cheese over the top for a bonus 7g of protein and wait for it to melt (if you can).

Now dig in straight from the bowl to give your post-gym aches the heat treatment.

SIDE BENEFITS

Greater Taters

TRADE TIRED BREAKFAST HASHBROWNS FOR THESE EXTRA-HOT POTATOES WITH ANTIOXIDANTS TO SPARE

Dice your spuds and pop them in boiling water with salt until they start to soften.

Remove and set aside.

Heat a pan, drizzle in some olive oil and sautéd sliced onions, a red bell pepper and crushed garlic. Add your parboiled spuds to brown them, then sprinkle with cumin.

GUILT-FREE POTATOES Serve with your huevos to up your glycogen stores.

NOVEMBER 2017 129

ONE WORD ANSWER

Nature shows could be the answer when life is sending you apeshit.

HERE AT MEN’S HEALTH we’ve never been advocates of just sucking it up. So far as we’re concerned, a good vent to a trusted ally – whether during your Sunday run or over a post-work beer – is a far healthier and more effective strategy for mood improvement than simply keeping calm and carrying the hell on.

But we’re also aware that not every onerous day warrants an hour-long dissection. Even an emotionally evolved man such as yourself will sometimes fare better with a little time on one’s own. So, the next time life’s stresses seem to be getting the better of you, we’d like to offer another solution: a few minutes spent in the company of Sir David Attenborough.

For a recent study, Professor Dacher Keltner, an expert in the science of emotion at the University of California-Berkeley, asked thousands of volunteers to report on how they felt before and after viewing short clips of nature documentaries. Compared to news stories, drama or “emotionally neutral footage”, nature shows were shown to inspire greater feelings of joy and contentedness, while reducing fatigue and anxiety. Better yet, results were observed after just three minutes’ viewing. It seems the well-documented cognitive benefits of the great outdoors are also accessible to the man unwilling to leave his sofa. (Though, for more permanent mood enhancement, we’d advise venturing out at some point, too.)

So, whether you’re marvelling at mother nature or absorbing yourself in the epic thriller that is ‘Iguana vs Snakes’, you’d do well to tune in when urban environs are sending you spiralling towards a breakdown.

It is, after all, a jungle out there.

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NOVEMBER 2017

ANSWER Attenborough

WORDS BY SCARLETT WRENCH

QUESTION Who is the best man to turn to after a difficult day in the office?

t St

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