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THE BODY T

SUE!

OCTOBE R 2014 $8.99 NZ $9.99 INC GST

POWER SECRETS OF THE

NFL

Shirvo’s Amazing 6-Week Shape-Up. You’re Next!

FROM THIS TO THIS!

EASIEST MEALS IN THE WORLD

NO MORE ACHES! Your post-workout pain killer

FROM RAPPERS

SEX ON TAP TURN HER ON TONIGHT! TEST

O YOU DRINK TOO MUCH?

6 DANGER SIGNS EVERY MAN SHOULD HEED p48

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WorldMags.net 2014 FREELANDER

ITCHY TYRES FOR ADVENTURE landrover.com.au

Roof racks and bike racks shown are dealer-ďŹ tted accessories. WorldMags.net

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LESS WEIGHT. MORE MILES. THE NEW GEL-KAYANO 21 Armed with FluidRide™ technology to keep you light on your feet and GEL™ Cushioning to help you go further.

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OCTOBER 2014

CONTENTS

Features

102 136 110 43 48 MH Cover Guy Matt Shirvington Photographed by Adam Flipp

REWIND YOUR BODY

47 FASTEST MEALS IN THE WORLD

Three former athletes. Six weeks. One goal: get ripped!

Ten minutes to whip up lip-smack ackingg fare.

BY DANIEL WILLIAMS

BYY RUTH R EMMETT TT

BRING THE NOISE Getting busy between the sheets isn’t the time to clam up. Here’s what women want to hear during showtime.

BY SUSHMA SUBRAMANIAM

110 BUSINESS

LESSONS FROM RAPPERS Hip-hop’s biggest moguls share their street-forged tips on how to make mo’ money. BY TOM BANHAM

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SELFE PRESERVATION Fermented vegies are not only the food trend du jour – they may also be exactly what your insides are crying out for. BY AARON SCOTT

OC T OBER 2014

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BET

OCTOBER 2014

SECTIONS

14 POST ED

A word from the editor.

16 MH UNLIMITED

Our pick of endurance events from around the country and offshore.

NEWS FEED

The surprisingly deadly lunch combo / The nut that will get you to 90 / Make her orgasm mind-blowing / Chew slower, torch lard / Why less is more with HIIT

PERSONAL BEST

TV host Jason Dundas on working your way to the top / Sex on tap / Are you drinking too much? / Life lessons from the inimitable Jet Li / Be your own barista / Power secrets of the NFL / The sultry Sofia Vergara / Terminate pointless meetings / Teach an old dog new tricks

129

19 ASK MH Choose the finest chocolate. 20 ASK THE GIRLS IN THE OFFICE

COACH+

Get beach buff – fast! / Correct weight: a jockey’s shredding tips / No more aches! / Kick-arse weekend workouts / Have your lasagne and your six-pack / The skin-deep eating plan

Lesbian fears and fantasies.

149 DISCOVER

Glimpse heaven in Canada’s Newfoundland.

154 AVERAGE GUY Your dirty, dirty mind . . .

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Turn to page 84 for details.

00:02

Goal!

AS REGULAR READERS of this magazine would know, we like nothing more ’round here than a staff fitness challenge. Over the years, our guys have done everything from shedding 10+ kilos to running marathons and nailing one-armed push-ups. We haven’t set any world records, sure, but each story has confirmed that only the sound of the starting pistol stands between you and whatever it is you want to achieve. Which might explain why there’s a steady procession of familiar faces to my door suggesting ideas for the next fitness challenge. What they’re really asking for is endorsement of a specific goal. While everyone recognises that staying fit is an end in itself, there’s definitely something about having a target to take aim at – be it a triathlon or your first muscle-up – that lights a fire under every training session. And as we discovered this month, that’s not just confined to us amateurs, either. Enter Matt Shirvington, Steve Menzies and Brad Johnson, three recently retired top-notch athletes who were invited to take on the challenge of a six-week transformation. And when I say challenge, I mean they had to shuffle their busy lives to squeeze in time for an overhaul of their eating habits and daily, punishing sessions in the gym. Just as you’d have to do if you were doing the same. Their response? Bring it on! Each was hungry for a goal – in this instance, to get back to their absolute best – and embraced the discipline required to reach it. You can see the results for yourself on the cover and in the accompanying story (“Rewind Your Body”, page 86). Impressive doesn’t begin to describe it. Finally, speaking of transformation, this issue marks my last as editor, as I take on a new role in a different area of our media business. Over nearly nine years at Men’s Health, I’ve had the privilege of meeting, and working with, many inspiring people, from my always-up-for-a-challenge colleagues to the readers who’ve been involved in our Men’s Health Man search to find (extra)ordinary men to put on our cover. ext challenge!

SECOND LIFE SAVERS STRENGTHEN YOUR SQUAT!

Try the Russian wall squat: it corrects form flaws, like shifting your knees forward. Face a wall with your feet shoulder-width apart and toes touching the wall. Keep your arms by your sides and squat until your thighs are parallel to the floor. Do two sets of 10 as part of your warm-up.

FIND LOST ITEMS! The next time you’re hunting for your keys, say “keys” out loud. Research from the University of Wisconsin-Madison shows that naming the object of your search may help because you’re engaging more brain regions, which boosts memory.

RECOVER FASTER! Israeli research found that guys who listened to music while cooling down after a workout moved around more, causing lactate to clear more quickly from their bloodstream. The study used tunes with tempos of at least 140 beats per minute.

POWER UP YOUR DIET! Maximise the nutritional power of citrus by consuming zest. It contains more antioxidants, including double the vitamin C, than the flesh. Use the zest of washed lemons and oranges to add zing to grilled chicken, yoghurt and muesli.

Ian Cockerill menshealth@paciﬁcmags.com.au

Y A H O O 7. C O M . A U / M E N S H E A LT H

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Oris ProDiver Chronograph Automatic mechanical movement Unidirectional bezel with RSS protection and ceramic insert Titanium case & bracelet with automatic helium valve Water resistant to 100 bar/1000m RRP $5,000 Ph (03) 95 100 200 www.oris.ch

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WorldMags.net planner OCTOBER 2014 Ready to test what you’re made of? Book your ticket from our pick of upcoming endurance events around the country

AROUND THE BAY RIDE

Port Phillip Bay, Victoria

Saddle up in Melbourne’s CBD before pedalling the 250-kilometre loop around Port Phillip Bay (including a well-deserved rest aboard the ferry from Queenscliff to Portsea). “It’s a long day on the bike, so start slow and ﬁnish fast,” says event manager Darren Allen. “The key is to latch onto a bunch and work together. Over time you’ll use less energy and you won’t fade over the ﬁnal kays.” Shorter distances are also on offer if your legs aren’t up for the big one. (bicyclenetwork.com.au)

BEST OF THE REST THIS OCTOBER

18-26

RACE AROUND ROTTNEST Rottnest Island, WA Long a summer playground for the citizens of Perth, Rottnest Island also plays host to this cracking short-course adventure race. Prepare for a 1km ocean swim, 16.5km mountain bike, 4km ocean paddle and 7.5km trail run. (racearoundrottnest.com.au)

EARLY WARNING

CROCODILE TROPHY Cairns, Queensland Celebrating its 20th anniversary, this UCI-recognised nine-day mountain bike race demands reptilian toughness, with the rugged 770km off-road course covering terrain from steaming jungle to baking red-dirt gorges. A long, hot slog for true adventurers. (crocodile-trophy.com)

GREAT ADVENTURE CHALLENGE

Encounter Bay, SA

While the course for this event won’t be revealed until race day, you can expect a serious full-body challenge. Think 35km of mountain bike riding, 15km of trail running, 10km of kayaking and a host of mystery challenges. (greatadventurechallenge.com.au)

DECEMBER 28 YAMBA OCEAN SWIMS Yamba, NSW

This off-road adventure race makes full use of Lorne’s coastline, with the ﬁve disciplines taking you from glittering waves and powdery beaches, to sandstone cliffs and dripping rainforests. (rapidascent.com.au )

Looking to shave off some of those extra kilos you packed on over Christmas? Well, this 2km ocean swim is the perfect stage. A 700m race and 150m “Dash for Cash” are also on offer. (oceanswims.com.au )

Y A H O O 7. C O M . A U / M E N S H E A LT H

HEYSEN 105

Sydney, NSW

DECEMBER 6-7 LORNE ADVENTURE FEST Lorne, Victoria

25-26 While the famed Heysen Trail is over 1200km long, organisers have singled out the best 105km for this two-day run. Tracing through rolling farmland and spectacular mountain ranges, the route will demand selfnavigation at several points. (yumigo.com.au)

FOREIGN ASSIGNMENT

BURLEIGH OCEAN SWIMS Burleigh Heads, Queensland Start searching for your Speedos – this 2km event marks the start of ocean-swimming season. Famed for its classic point break, the sparkling Burleigh briny will also play host to both a 1km and 400m race. (burleighslsc.com.au)

NOVEMBER 23-30 CHALLENGE LAGUNA PHUKET TRI-FEST Phuket, Thailand

This true tropical paradise will play host to the 20th iteration of this festival, which features two triathlons separated by a week. The opening race includes a 1.8km swim, a hilly 55km cycle and a flat 12km beachside run, while round two goes longer with a 1.9km swim, 90km cycle and 21km run. (www.challengelagunaphuket.com)

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WorldMags.net LIFE QUESTIONS, ANSWERED

ask mh

What should I look for when I buy dark chocolate? – ME THE WRAPPING IS YOUR CODE BREAKER. First, scan the front for the percentage of cocoa, an indicator of antioxidant flavonols. As little as 10 grams a day of 70 per cent cocoa chocolate can improve heart health, say researchers at the Superior College of Health Technology in Portugal. Next, read the ingredients. Avoid dark chocolate that specifies “alkalinisation” (aka Dutch processing), which strips out flavonols. What you definitely want to see is sugar and vanilla to balance the bitterness of the cocoa, and cocoa butter to hit that sweet spot of creaminess.

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OC T OBER 2014

ask mhWorldMags.net What’s really going on when my stomach starts growling? – EN Bowel sounds are part of your gut’s normal functioning. Picture a long, hollow tube containing various amounts of liquid and gas. The tube is kinked and the contents move along through peristalsis – rhythmic waves of contraction that may produce gurgling sounds. When these sounds are loud enough to be heard, they’re called “borborygmi” (thought to be an onomatopoeic coinage from the ancient Greeks.) A well-known cause is the expectation of a meal; thinking about food kicks your digestive system into gear. Other causes include excess gas production and increased peristalsis in response to bad bacteria, viruses or parasites. Gut sounds are not usually cause for concern, unless you’re also experiencing persistent diarrohea, nausea, vomiting, constipation, abdominal pain, fever or bloody stools. That’s more than just hunger calling – see your doctor immediately.

Is it smart to invest in Bitcoin or other digital currencies?

You might as well collect Supper Mario Bros coins. Bitcoin, created in 2009 as a way to transfer money among programmers, isn’t regulatedd by banks or the government, making it unsecured in the event your account is hacked, says J J Burns, a financial planner and wealth management expert. Many on nline exchanges operate on a peer--to-peer basis and outside the watchful ul eye of regulators regulators, so a dissatisfied trader has no recourse after a deal is done. One Bitcoin exchange was hacked earlier this year in the US and some $480 million was lost. If you're still determined to gamble on this fragile currency, don’t stake more than you can afford to lose – a figure that, according to Burns, should never equal more than five per cent of your holdings.

Pull your man back from the dark side before he finds himself a lonely, naked 40-year-old with nothing to his name but a lightsaber that’s on the blink. (I don’t know why he’s naked but, hey, it just works.)

Ask the MH questions ask anyone else. They’re three women with strong opinions, so don’t expect sugarcoated responses Got a question for Ask Men’s Health or The Girls in the Ofﬁce? Email menshealth@paciﬁcmags.com.au or head to yahoo7.com.au/menshealth.

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– BT

Girls, I need a fellow female view on this – my boyfriend spends a fortune on Star Wars memorabilia. He thinks it’s an investment; I think he’s sending himself broke. What should I do? – HW Did I mention he’s 30? Cassie Sure they’re an investment. Just like all those collectable Simpsons cards I made my mum buy me when I was 10. The key in that sentence being when I was 10. I’ve got one word for you, HW: eBay. Crystelle Here’s the thing, HW – if he was your husband and he was spending your joint money, then I’d say you have every right to tell him to rein it in. But seeing as you haven’t locked it down yet, I reckon he can spend his cash on whatever he wants – even if it is Princess Leia figurines. Alice Tales about a hairy wildman and a shadowy father figure? I’m with you, HW.

Ladies, I’ve been dating a girl for five years, but I honestly think she might be a – LW lesbian. What’s my move? Alice ’Fess up, LW! Do you want her to be a lesbian so you can play out some girl-on-girl fantasy? Even if your answer is no, this is something you have to bring up – but subtly, not at her roller-derby open day. Cassie Yikes! It’s really tempting to take the piss here, LW, but this is a huge thing for you both if your instincts are right. You need to just come out (soz, couldn’t help myself) and ask her point blank. There’s no easy way around it – just try to be tactful. Crystelle Ask her about it, LW! It might give her the opportunity she’s been searching for to get it off her chest. Maybe try a gentle approach like, “Have you ever thought about being with another girl?” and take it from there.

My fiancée is pregnant and is absolutely over the moon, but I’ve got a strong suspicion the bub ain’t mine. (Trust me, you don’t want the details.) How can I approach this? I feel betrayed but I don’t want to lose her, especially if my suspicions – RT are unfounded. Cassie Don’t want to lose her? Far out, RT, if I were in your shoes I’d be out of there faster than the time it takes to say cheating, lying hussy. You don’t want to get stuck raising someone else’s spawn.

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Cut her loose and find someone to raise a legitimate child with. If your suspicions are correct, that is . . . Alice Ouch, RT. I feel for you brother; cheating is inexcusable. Whether you want to stick around or not, I’d be demanding answers. Betrayal is a low-blow, whether or not there is a bump to consider. Crystelle Woah, that’s heavy! Obviously you have to talk to her about it, RT. I know you’re scared you might lose her, but you have to man up and act on your suspicions because, to quote Strictly Ballroom, a life lived in fear is a life half lived. You need to get this sorted before the bub arrives.

My wife only has sex with me when she’s drunk. When she’s sober, she doesn’t want a bar of me. – EA Is this normal? Crystelle Ah no, sorry EA, it’s not . . . What about after you clean the house from top to bottom, feed the kids, send her off for a massage and wash the dog – does she want you then? Try showing her some love; make a huge effort to help her and see how that goes. Sometimes when women are stressed and exhausted, sex isn’t at the top of their priority list. Alice Yep, nothing normal about this scenario, EA. Sure, drunk sex can be fun, but you shouldn’t always be battling against the bottle in bed. There might be a more serious underlying issue. Don’t be afraid to put your hand up for couples’ counselling. Cassie Let’s do a quick scan, EA. Have you waxed your back recently? Clipped your toenails? Been to the gym? Scrubbed your armpits and brushed your teeth today? Believe it or not, most women find smelly, out-of-shape ape-men something of a turn-off. If you’re all clear on the above, then talk to her about it. She is your wife, after all.

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NEWS F Now trending in health and fitness

Take This In Vein

health

nutrition

sex

weight loss

FITNESS

PHOTOGRAPHY: LEVI BROWN

Give your vascular system a mineral bath: potassium may help your heart by protecting against bloodvessel stiffening, say University of Delaware scientists. Study participants who consumed more of the mineral did better on blood-vessel function tests, possibly because potassium counteracts the harmful effects of high sodium levels. Hit the National Health and Medical Research Councilâ&#x20AC;&#x2122;s recommended daily goal of 3.8 grams with the help of white beans, dark leafy greens, dried apricots, avocado, bananas, salmon and tuna.

edited by Ben Jhoty

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OC T OBER 2014

NEWS FEED health

You WorldMags.netdon 't

Energy Toss Night out with the lads? Ditch the energy drink chasers. In a study at the Australian National University, researchers found people who imbibed vodka mixed with an energy drink subsequently had a stronger urge to consume more alcohol than those who opted for the same amount of vodka mixed with soda water. Our tip? Stick with the soda. You’ll look classier and sleep better, and you won’t have to burn off all that sugar in the gym the next day.

say!

AUSTRALIAN TRAVELLERS LIKE TO SLEEP IN WHILE ON A HOLIDAY. SOURCE: EXPEDIA FLY AND FLOP REPORT

DO THIS OR DIE

The Danger A ham sandwich and a can of cola could provide a lethal shot of phosphorus. A Johns Hopkins study found people who exceeded 1400 milligrams of phosphorus a day were 40 per cent more likely to die over a 15-year period than those who consumed less. Why It’ll Kill You In excess, phosphorus may damage blood vessels and increase heart disease risk, the researchers say. So skip foods that tend to contain lots of phosphate-based ingredients, such as colas and deli meats, says Dr Myles Wolf, from Northwestern University. Your body absorbs nearly all the phosphorus in phosphate additives. The mineral’s natural version, in foods like eggs and legumes, is less readily absorbed.

yahoo7.com.au/menshealth

Percentage of middle-aged people who say they always feel good about their physical appearance, the lowest of all adult age groups. SOURCE: GALLUP HEALTHWAYS SURVEY

LOOK COOL, FEEL BETTER

This allergy season, slip on some symptom relief. According to Turkish researchers at Hacettepe University, wearing sunglasses may help prevent itchy, watery eyes. People who went without shades for three weeks needed 10 times more antihistamines than those who wore sunnies daily. That may be because the lenses keep airborne pollen from landing on your eyes and activating mast cells, the culprits behind the irritation.

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PHOTOGRAPHY: RICHARD MORTIMER

Eat Less Phosphorus

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NSW Wallace Bishop, Selected Stores, 07 3253 6400 | Un Aime, Sydney, 02 8094 9088 | Melewah Jewellery, Haymarket, 02 9211 5896 | Joyce Jewellery, Haymarket, 02 9212 3166 | Crown Jewellery, Broadway, 02 9281 0686 | Castle Hill Watches & Jewellery, Castle Hill, 02 9899 8572 | Hennings Jewellers, Campbelltown, 02 4626 3529 | Hennings Jewellers, Narellan, 02 4647 8555 VIC 8th Avenue Watch Co., Emporium Melbourne, 03 9639 6175 | Colman’s Watch and Clockmakers, Malvern, 03 9824 8244 | Franco Jewellers, Chadstone, 03 9564 7755 | Ken Ross Jewellers, Ashburton, 03 9885 1833 QLD Wallace Bishop, Selected Stores, 07 3253 6400 | Brisbane Vintage Watches, Brisbane, 07 3210 6722 | Richardson’s Jewellers, Kawana, 07 5444 3272 WA Swiss Watch Box, Perth, 08 9325 5888 | All About Time, Balcatta, 08 9349 0600

MAKERS OF THE ORIGINAL SWISS ARMY KNIFE I WWW.VICTORINOX.COM

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NEWS FEED Nutrition

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NO STAIN, NO GAIN

Prevent cavities with a glass of plonk. Scientists from the Spanish National Research Council have found that red wine may be useful in preventing tooth decay . According to the researchers, the “substantivity” of red wine (how well it clings to teeth), combined with the antibacterial properties of grape seed extract, mean it’s effective in ﬁghting the bacteria responsible for cavities. Of course, that substantivity is also the reason it stains your teeth, giving you that vampire-fresh-from-a-feed look.

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Percentage decrease in risk of type 2 diabetes among people who upped their coffee consumption by one cup a day. SOURCE: HARVARD SCHOOL OF PUBLIC HEALTH

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Kick-start Your Heart A handful of almonds a day keeps the cardiologist away – this is the message from researchers at Aston University. In a randomised control study, the UK researchers found that men who consumed 50 grams of almonds a day had significantly higher levels of antioxidants such as alpha-tocopherol in the bloodstream, improved bloodflow and lower blood pressure – all factors lowering their risk of heart disease. “Our study confirms that almonds really are a superfood,” says study author Dr Helen Griffiths.

REAL FOOD REMEDY

Net Result Worried about the state of your

swimmers? Buy a fishing rod. According to a study published in the Journal of Nutrition, a fish-rich diet can improve the count, concentration and overall health of your semen. Subjects who consumed the most red meat, by contrast, had 23 per cent fewer morphologically normal sperm than the fish-eaters. Oily fish, such as salmon and tuna, were particularly, um, fertile, with men who ate the greatest amounts producing a 51 per cent larger sperm count than those who dined out on white fish alone.

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COROLLA

ZR Sedan and Levin ZR Hatch with optional Skyview™ roof shown.

Corolla is ready for you to take on life’s great adventures. Yet it’s more than just eye-catching design. With dynamic handling, a versatile and spacious interior and the creature comforts you need to meet the demands of a modern lifestyle, Corolla is ready for a lifetime of goodtimes.

toyota.com.au/corolla

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DENTSU00012/MH

FOR A LIFETIME OF GOODTIMES

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Make The First Move

Don’t be shy online. Your chances of landing a gorgeous woman on a dating site increase if you initiate contact instea ad of waiting to be chosen, say researchers at Pennsylvania State University. Why? Everybody takes a shot at someone hotterr. So if she reaches out to you, you’re likely to be the more attractive e partner, and vice versa, says stud dy author Dr Derek Kreager. About 8 80 per cent of men’s messages go una answered, probably because everyone’s after the same people, he says s. So try your luck with that stunne er, but also contact women with les ss apparent dazzle – and more spac ce in their inboxes.

You don't say!

PEO PL E T OK A H W O LO IAL T N E T O P R S’ PARTNE THER THAN A R S BODIE E XPERIENCING E R A S . E C FA DE SIRE S E X UA L RSITY E E: UNIV SOURCF CHICAGO O

PHOTOGRAPHY: LEVI BROWN

THE BIGGER BANG THEORY

Let It Slide

A wait itt b brings i good d tthings h hi tto tthose h who come. Delaying her orgasm may ultimately boost her pleasure, according to research from McGill University. While masturbating, women who let their desire build before climaxing reported orgasms that were more pleasurable than those of women who rushed to the ﬁnish line. So tease her a bit – start stimulating her, then go back to kissing. Then ease into pleasuring her again. Go ahead and ask her if she likes to be teased – and if so, at what point. “The relief from the mild frustration may be what intensiﬁes her sensation and orgasm,” says study author Dr Laurel Paterson. Bonus: the better her O, the more likely she’ll want round two, the study found.

Percentage of Australians who’ve had their partner check Facebook or some other form of social media while they were having sex. SOURCE: DUREX

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Lube – problem solver or good slippery fun? The answer? Fun! “Many people say they use it for pleasure and foreplay, not just to address difﬁculties,” says Dr Debby Herbenick, the author of two lube studies at Indiana University. Keep some handy, preferably water-based, she says. MALE

FEMALE

70%

62%

51%

50%

66%

56%

45%

30%

HAVE USED LUBE AT SOME STAGE

SAY LUBE EASES THE WAY TO AROUSAL

SAY LUBE MAKES IT EASIER TO CLIMAX

HAVE USED LUBE DURING MASTURBATION

OC T OBER 2014

NEW F

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Want to dodge the post-exercise binge? Think of your workout as an enjoyable break rather than concerted exercise – you’ll be less inclined to reward yourself afterwards, say researchers at Cornell University. In the study, half of the participants who did a 20-minute walk were told they were exercising, the other half that they were going for a gentle stroll. Afterwards, those who believed they’d been exercising ate 35 per cent more than those who thought they were stretching their legs. “Viewing their walk as exercise led them to be less happy and more fatigued,” says lead author Dr Carolina Werle.

Fruitless Pursuit

The wisdom of filling up on fruit and vegies to lose weight just hit a roadbump. A metaanalysis from the University of Alabama, which tracked over 1200 participants, found no evidence that increased consumption of fruit and veg led to weight loss. “Unfortunately, it seems that if we just get people to eat more fruits and vegetables without also taking explicit steps to reduce total food intake, lower weights are not achieved,” says lead author Dr David Allison.

You don't say!

A HIGH-SUGAR, HIGH-FAT DIET IS MORE DAMAGING TO YOUR LIVER THAN A HIGH-FAT DIET ALONE. SOURCE: UNIVERSITY OF NAPLES

D Weight Loss

A Pointless Exercise

14.8

Percentage reduction in food consumed when subjects chewed twice as slowly as they normally would. SOURCE: JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS

LICENCE TO CHILL

Turn off the heater and get fat. Healthy fat, that is. According to research at Sydney’s Garvan Institute, living in a cool environment spurs the growth of brown fat – which has been shown to inoculate against type 2 diabetes and obesity. The study placed male subjects in a climate-controlled building for four months, with the temperatures ranging from 27 to 19⁰C. At 19⁰C, levels of brown fat in the subjects increased by around 30-40 per cent; at 27⁰C, levels fell below baseline. “If the body is in a temperature-controlled environment it doesn’t need to burn energy to produce heat,” says study author Dr Paul Lee.

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NEWS EED êWQHVV

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TAKE TIME OFF FROM INTERVALS

Go ahead – skip this week’s sprints. Doing highintensity intervals every second week is just as beneﬁcial as doing them weekly. That’s the conclusion of researchers in Norway who worked with soccer players in the six-week offseason. Players who completed ﬁve four-minute rounds at 87-97 per cent of their max heart rate every 14 days registered VO2 maxes similar to those of players who did the same every seven days. “High-intensity intervals done more than once a week can fry you mentally and physically,” says trainer Dan John. “That bogs down your other workouts, which trumps any training advantage.”

Save Your Arse

If you fear your desk job is killing you, try this antidote: sweat. Moderate-tointense exercise may counteract prolonged sitting, say University of Michigan scientists. In the study, the risk of metabolic and heart issues among chronic sitters didn’t rise as long as they squeezed in 45 minutes of vigorous exercise each day. “Intense exercise seemed to have a greater protective effect,” says lead study author Dr Mark Peterson. Use a heart-rate monitor to ensure you stay above 70 per cent of your maximum heart rate while you work out.

MINUTES PREVIOUSLY SEDENTARY MEN SPENT EXERCISING EACH DAY THAT RESULTED IN EACH LOSING ABOUT 3.2KG OVER 12 WEEKS. SOURCE: UNIVERSITY OF COPENHAGEN

Push Your Limits

Percentage improvement in cyclists’ 20km times after they did four sets of ﬁve-rep leg presses 10 minutes before pedalling. SOURCE: JOURNAL OF STRENGTH AND CONDITIONING RESEARCH

yahoo7.com.au/menshealt h

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Even if you’re a master, a beginner’s mentality is a good thing if you want your favourite sport to provide as good a workout as it did when you were learning it. According to a study at the University of Plymouth, skilled surfers maintained lower intensity levels than novice surfers. “As you improve, you perform the task more efﬁciently,” says study author Dr Matthew Barlow. To ensure your workouts consistently deliver results, keep adding to the challenge as your skill set broadens. Tackle new moves, improve your times and wear a heart-rate monitor so you can track your intensity levels.

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PERSONAL BEST

EDITED BY DANIEL WILLIAMS

FORCE OF WILL

PHOTOGRAPHY BY ADAM FLIPP

JASON DUNDAS NEVER STOPS. The TV host cheerfully bounces into our photoshoot bang on 9am. By rights, he should be a little ragged. Dundas had, after all, barely touched down in Sydney the previous night from his adopted base of New York before he had to hit the runway as menswear ambassador for David Jones. It was an evening that stretched deep into the early hours as he pounced on a rare opportunity to catch up with some old mates from his hometown. Somewhat unfairly, though, this morning Dundas doesn’t seem remotely jaded. In fact, it’s quickly apparent that something as mundane as bog-standard tiredness doesn’t get a look in on his demented schedule. The truth is, Dundas doesn’t have an off-switch – he’s got shows to ﬁlm, content to produce,

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plans for world domination to fine-tune. “I don’t really enjoy holidays,“ the 32-year-old admits. “I find it hard to just lie there and relax.” This workaholic streak is fortunate, given that, right now, Dundas is one very busy boy. As one of the few Australian presenters to have forged a successful TV career in the US, Dundas fronts MTV America’s prime-time series Beyond Dance and co-hosts the breakfast show Big Morning Buzz Live, as well as running his own production company. Meanwhile, the latest addition to his TV commitments saw him pitched up on a South Pacific island to present a new show that makes Survivor look like Play School. The Big Adventure, Channel 7’s brand-new reality-adventure format, pits 12 Australian contestants against

one another for a life-changing prize. “It’s kind of like The Hunger Games,“ Dundas says. “The contestants are put in situations where they’re emotionally pushed to the limit.” It’s clear that Dundas holds genuine admiration for The Big Adventure competitors – and that this high regard is based on a ﬂicker of self-recognition. Single-minded focus, stubborn determination, balls-to-the-wall effort . . . the qualities displayed by the show’s top contenders are the very same that have shaped his own career. Whatever the challenge, Dundas believes that raw endeavour is the key to prevailing on top. “The secret to success lies in how much a person wants to achieve a certain goal,” Dundas insists. “There are no tricks or shortcuts to success. It’s all about hard work.”

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STYLING: MAIA LIAKOS; GROOMING: MONIKA BUNIC

BY LUKE BENEDICTUS

From jetting around the world’s most exotic locations to interviewing A-list celebs, Jason Dundas leads an enviable lifestyle. But how the TV host achieved it is simpler than you may think

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OC T OBER 2014

TACTICS

WorldMags.net DUNDAS GOT A CRASH-COURSE in this hard-yakka philosophy during his first job in television 11 years ago. He’d clinched the gig as an MTV presenter almost by chance. He was living in Penrith in Sydney’s far west at the time, studying graphic design at the University of Western Sydney. One night, as he completed a video-editing assignment, he caught an ad calling on viewers to send in a two-minute reel to win a job as an MTV host. “I had no aspirations for television,” he recalls. “But without hesitation, I turned the camera I was shooting with onto myself and just started filming.” The resulting footage of Dundas dressing up in his mum’s clothing and dancing to The White Stripes provoked the requisite level of WTF interest to land him the coveted gig. But Dundas’s TV career almost immediately spluttered to a premature end. Larrikin charisma, it transpired, was no substitute for solid presenting chops. “I was pathetic and almost got fired,” he admits. “The truth was that I was a 20-year-old kid from the western suburbs who had never spoken publicly – I’d rarely even held a conversation outside my small group of friends.” A succession of fumbling on-air performances resulted in a summit meeting in which nine out of 10 MTV bosses voted to give Dundas the flick. “One person stuck up for me and argued that I should get another shot,” he says. “I realised I had a decision in life. I could keep dicking around or I could give this a real crack.”

BECOME YOUR OWN COACH Dundas chose the second approach. Needing to train up fast, he didn’t have time to wait for his personal Obi-Wan Kenobi to emerge and spoon-feed him knowledge. Instead, Dundas had to take control of his own career. And that meant unearthing his own role models. His attempt to salvage his job began by identifying the TV presenters he believed were the best in his ﬁeld. Having compiled a hit-list that included US stars like Ryan Seacrest and Alex Zane, he sat down each night to study their videotapes with fanatical zeal. Dundas pored over every detail, analysing their posture, their inﬂections, how they held a microphone and conducted their interviews. “I mimicked their idiosyncrasies to a tee and started applying them,” Dundas says. “And overnight my success at the channel just exploded.” On the back of this fake-it-till-youmake-it approach, Dundas suddenly found himself interviewing the likes of Beyoncé and Ozzy Osbourne. Yet he remained acutely mindful of the lessons

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he’d learnt. “Talent can only get you so far, then it all comes down to sheer perseverance,” he says. “You only have to look back in history to see this: Michael Jordan was dropped from his high-school basketball team, Oprah was fired from her first job as a news reporter, Steve Jobs was fired from Apple . . . ” There’s no doubt wise mentors can prove invaluable in your life and career. But should they fail to materialise, then Dundas’s tip is to stop whining and grab hold of the steering wheel yourself. Between the internet and the library, there’s an infinite stock of knowledge to equip you for whatever challenge you may face. Dundas’s discovery was that the most powerful lessons can often be self-taught.

always knew he had to test himself on the ultimate stage. Refusing to hide behind the charade of false modesty, he’s refreshingly honest about the reasons for his Stateside move: “I wanted to host the biggest shows and talk to an audience of 25 million." Yet the problem with trying to establish yourself in the big league is that previous achievements mean squat. “You start from negative,” Dundas says matter-of-factly. “You’re not even zero.” Just as Dundas took a step-by-step approach to learning how to present at MTV, he was similarly systematic about cracking America. He studied the US market, watching endless TV shows to analyse the programs that best suited his talents. “Then, once I narrowed them down, I pursued them 100 per cent.”

STAY RESTLESS Having come so close to losing his job, Dundas was now determined to exploit the opportunity. Itching to develop his skills further, he volunteered in the MTV design department and went on to design the studio set for TRL Live, along with the official TRL logo and corporate identity. Later, he branched out further, proceeding to develop and co-produce the MTV Sports series. “I left MTV when I was 25," he says, "but only after I felt I’d flexed every muscle I could there.” This is the mindset he has repeatedly applied to his career. Once established in a position, instead of drifting into cruise control, Dundas surveys the broader picture and roots out fresh opportunities to develop his skills. As soon as a situation becomes cushy, he starts hunting down a fresh challenge. “You have to go against everything that feels comfortable,” he insists. “I try to live my life swimming in the deep end of the pool every day.” That’s not easy when it means walking away from dream jobs that would trigger a stampede of wide-eyed applicants. After MTV, for example, Dundas became the host of Getaway, a real-life fantasy where the presenters are paid to travel the globe. For five years, Dundas gallivanted from the Galapagos Islands to Rio and everywhere in-between, jet-setting to more than 40 countries across six continents. But instead of happily clocking up his Frequent Flyer points, Dundas was already eyeing his next challenge.

“I TRY TO LIVE MY LIFE SWIMMING IN THE DEEP END OF THE POOL EVERY DAY”

PUSH YOUR COMFORT ZONE America remains the pinnacle of modern TV. But far bigger names than Dundas have failed to crack it – look at the sad fate of Rove McManus, whose US game show was axed after a few weeks on account of its pitiful ratings. Dundas, though,

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Regular presenting contracts on US networks indicate the success of his strategy. But while his TV career gains momentum, Dundas’s gaze remains trained on the horizon. His dream is to produce an original programming format; to develop the next Australian Idol or X-Factor. “TV presenting has a shelf-life,” he says with a shrug. “They might decide you’re not cool tomorrow.” The irony here is that Dundas insists he was the kid from school least likely to make it in television. “I ﬁnished last in my English class year after year,” he admits. “I even had to repeat Year 3 because I ﬁnished last in the grade. “Now, as a TV host, I'm essentially paid to communicate information to a mass audience. The only reason I'm where I am today is because I've worked my butt off.”

GO ALL IN Exposure to the brutally competitive world of the American networks has only made Dundas more focused. “Everyone here is hungry,” he says. “America has this really condensed amount of driven people; New York is filled with more highachievers than anywhere on Earth.” This relentless drive hasn’t just informed Dundas’s professional outlook, it’s also influenced his physical fitness. As menswear ambassador for David Jones, Dundas regularly has to strut his stuff on the runway minus his shirt. That level of physical scrutiny requires an emphasis on lean muscle, so he doesn’t look bulky in a suit but can still model swimwear with confidence. To achieve this, in the lead-up to a fashion show, Dundas works out six times a week. But he acknowledges that corrugated abs are largely built in the kitchen. Dundas hasn’t touched alcohol for six years and only drinks tea or water. He follows a high-protein diet packed with fresh fruit and vegetables that’s built around a pyramid structure, eating heavy in the morning and light at night. “If I’m eating bad and I’m not exercising then my judgment is clouded,” he says. “Why put dirt in your Ferrari when you could use rocket-fuel instead?” The dedication has paid off. But Dundas insists the results are accessible to anyone willing to put in the effort. That was his thinking behind #DundasFit, an online community that uses his hashtag across Instagram and Twitter as a forum to share workout tips, diet secrets and motivational images. Dundas founded the community to inspire others to achieve their health goals. If he can juggle his schedule to nail a six-pack, he reasons, there’s no reason you can’t. “It’s not like I’m a professional athlete,” he says. “I’m just a guy from Sydney’s western suburbs who got lucky with an audition and is riding a wave.”

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FAST-TRACK SIX-PACK

Use this brutal abs circuit from Dundas’s New York trainer, Adam Schersten, to shred your abs for summer. “If you want to get a chronic six-pack," says Dundas, "do this workout."

KNEELING CABLE CRUNCH

Attach a rope handle to the high pulley of a cable station and kneel with your back to the weight stack. Drape the rope around your neck and hold the ends against your chest. Crunch your rib cage towards your pelvis. Pause, then slowly return to the starting position. Do three sets of 10 reps.

KUNG FU KICKS

Hanging off a chin-up bar in a ﬂexed-arm hold, kick out with alternating legs as if you’re ﬂying through the air like Bruce Lee. “Hee-yah!” sound effects optional. Do three sets of 20 reps.

HANGING KNEE RAISE WITH ARMS IN STRAPS

WEIGHTED OBLIQUE STABILITY BALL CRUNCH

Use arm straps on a chin-up bar to brace your weight as you slowly raise and lower your knees to your chest. Only lift your knees so your thighs are parallel with the ﬂoor, then squeeze your lats and force your elbows down towards your hips. Focus on movement in the spine rather than the legs. Do three sets of 20 reps.

Holding a plate above your head, lie with your feet on the ﬂoor and your lower back on a Swiss ball. Turn your hips 450 and crunch straight up. Focus on extending your back beyond neutral in a controlled manner. Do three sets of 10 reps.

“THE REASON I'M WHERE I AM TODAY IS BECAUSE I'VE WORKED MY BUTT OFF”

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SONNY RAMIREZ@ILLUSTRATION ROOM

TACTICS

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WorldMags.net SEX

HOW TO SELL NO STRINGS SEX

An abundant sex life needn’t stop you being the consummate gentleman. You just need the right sales pitch

YOUR SALES TEAM

THE MENTAL PROFILER

THE POLITICAL STRATEGIST

THE PRODUCT MARKETER

THE PITCH WRITER

THE SEX THERAPIST

Ex-FBI agent Joe Navarro’s techniques will help you pick out a girl who’s open to no-strings shenanigans

Chris Whitehouse lobbies politicians on behalf of his clients. He’s your expert persuader

Helen Buteux maximises products’ appeal. She’ll ensure your playmate keeps coming back for more

With 80 TV program commissions to her name, Nicola Lees will help you sell your action plan

Emotions will need to be kept in check – Diana Parkinson shows how you can both achieve this

A WILLING ACCOMPLICE 1 FIND “An approachable woman will scan the room, moving her upper body as well as her head,” says ex-Fed Navarro. “If she’s sexually frustrated she’ll also use big hand gestures – touching friends with her palm, not just the ﬁngertips.” While chatting to her, look for “moral pliancy”. “Research shows that adventurous women are more fashion conscious, educated and liberal in their politics,” Navarro says. So frequent topichopping is a sure sign that she’ll misbehave. THE CLINCHER “Mention a friend who is sexually rash. The more that her eyes widen as she ﬁrst reacts, the more likely it is that you’ll get a ‘yes’,” says Navarro.

WORDS: DEBBIE WILMOTT; APIX SYNDICATION/RICHARD GUATY

FOR SEX 2 LOBBY “Be 100 per cent clear on why you want what you want, and deliver it without apology,” says lobbyist Whitehouse. If you don’t have the time or desire for a full-time relationship, just say so. “Hear out her concerns and shift your proposal to take in what she said.” This encourages her to negotiate with you. But it’s likely that her mates will tell her it’s a bad idea. “Never dismiss her concerns – acknowledge them,” says Whitehouse. Strategically sidestep the naysayers with, “They’re saying that because they’re your friends and have your best interests at heart”. THE CLINCHER To maximise your chances of success, seek out your playmate at a gathering of mutual friends. Research shows that being a friend of a friend makes her feel safe and ups your chances of casual sex.

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OC T OBER 2014

SEX

WorldMags.net HER EXCITED 3 GET “When selling an idea, getting your audience to feel physically excited and emotionally engaged – rather than just mentally convinced – really ups your chances,” says TV-pitching expert Lees. The same principle applies for the woman you’re trying to convince: research from a Dutch study found that discussing something visceral and immediate – the smell or taste of food, say, or a physical activity like swimming in the sea – shifts her mental focus from love to lust. If your pitch hits difﬁculties, stop and ask her a question says Lees. “This not only sidesteps awkward silences but also helps her feel part of a two-way process, not simply a means to an end. Likewise, excessive ﬂattery is amateurish. It’s far better to convey why you chose her in a subtle way, so that she doesn’t feel too targeted.” Stop telling her she’s the most beautiful woman in the room and stick with the honest approach, saying, “It’s no-strings for me at the moment. I feel that you wouldn’t judge me for that”. THE CLINCHER “Get someone to agree on three small things and they’re more likely to agree on a fourth,” says Lees. Try discussing a favourite restaurant, a holiday destination or just suggest moving to a quieter area of the bar.

IT STRICTLY BUSINESS 5 KEEP “For ‘friends with beneﬁts’ to work, you

THE DEAL 4 CLOSE “Buyers go through three key phases once you’ve presented your product,” says marketeer Buteux. First, they’re unsure if they’ll buy, so use the 80-20 technique: limit your chat contribution to 20 per cent. “Let her talk, so she notices the sell less and the whole experience more – which, if pleasant, makes her vastly more compliant. Don’t mention the pitch for at least 15 minutes. This draws a buyer in.” Finally, don’t contradict anything you’ve said so far. “This undermines the product, reducing buyer trust. When she ﬁnally agrees, conclude the deal quickly. Over-sell kills interest.” Taxi for two, please. THE CLINCHER “Surprises build consumer loyalty,” says Buteux. She’ll expect the morningafter brush-off, but refer to something personal she mentioned before you ended up in bed. You score brownie points – and a likely rematch – for remembering.

need to know how to keep a lid on your emotions without coming across as totally heartless,” says sex therapist Parkinson. “That means being exceptionally consistent and clear about your boundaries. This lets her know where she stands, which reassures her and reduces potential feelings of guilt for you.” If she starts to invest more in the relationship or gets emotional, make a kind but not intimate gesture. “Sit on a separate piece of furniture but lean forward – it will keep you distanced but shows you’re concerned,” says Parkinson. This may help calm her in the short-term, but you have to be realistic. If you’re not on the same page, end it. THE CLINCHER If you feel emotionally involved in the situation, write down three reasons you got into it. Putting it on paper helps you refocus and decide what to do next.

DON’T CONTRADICT ANYTHING YOU’VE SAID PREVIOUSLY. THIS REDUCES “BUYER” TRUST

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Make the world your workout

Itâ&#x20AC;&#x2122;s all possible.

Find out more at LG.com

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MUSCLE

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ELIMINATE EVERY WEAKNESS TRAINER

BEST FOR

Certiﬁed strength coach Tony Gentilcore

Shredding your core, eliminating muscle imbalances, boosting athletic performance and packing on lean mass

EQUIPMENT NEEDED

Two kettlebells

Boost total-body power and stability by training one limb at a time

KILOJOULES BURNED 1600 *As measured by a ﬁt 187cm, 82kg man using a Polar H7 heart rate sensor

HOW TO DO IT Grab two kettlebells and do these exercises in the order shown. Rest for 60 seconds between each set and two minutes between exercises.

KETTLEBELL SINGLE-ARM SWING

Grab a kettlebell in your right hand and rack it (elbow tucked in, weight in front of your shoulder, palm in). Stand with your feet shoulder-width apart and extend your left arm straight out in front of you. Push your hips back and lower your body as far as you can. Pause, then return to the starting position. Do eight reps, switch sides and repeat.

SINGLE-ARM FLOOR PRESS

Lie on your back with your knees bent and feet flat on the floor. Hold a kettlebell above your chest in your left hand. Lower the kettlebell until your upper arm touches the floor. Pause, then press the weight back up to the starting position without letting your right hip rise. Do 10 reps, switch sides and repeat. SETS

SETS: 4 REPS: 8 PER SIDE

BATWING ROW

KNEELING SINGLE-ARM HOLD AND STAND

Set a kettlebell on the ﬂoor in front of you. Spread your feet slightly beyond shoulder width, push your hips back and grab the handle in your right hand. Swing the kettlebell back between your legs, then thrust your hips forward as you swing the weight up to chest level. Swing it back between your legs. That's one rep. Do 10 reps, switch sides and repeat.

With a kettlebell in each hand, bend at your hips and knees and lower your torso until it's almost parallel to the ﬂoor. Let the weights hang at arm’s length, palms in. Row the right kettlebell to your ribs, pulling your shoulderblade back. Hold the kettlebell there as you perform 10 rows with the left kettlebell. Switch sides and repeat.

Kneel down holding a kettlebell in your left hand, your left arm fully extended. Keeping your hips level, brace your core and swing your right foot out in front of you to assume a halfkneeling position. Stand up, then reverse the movement to return to the starting position. That’s one rep. Do ﬁve reps, then switch sides and repeat.

SETS: 4 REPS: 10 PER SIDE

SETS: 4 REPS: 5 PER SIDE

Send your questions to Paul at yahoo7.com.au/menshealth

Expert workout advice from sports scientist and two-time Mr Australia Paul Haslam

SINGLE-

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Q Weighted chin-ups are my go-to compound move, but I’ve recently developed tennis elbow. Any suggestions for a replacement upper-body move? – LB A Try a modified Pendlay Row. Assume the starting position for a barbell row and pull the bar into your upper abs, ensuring your back is unrounded and parallel to the floor. The point of difference from the barbell row is to set the bar on the floor after each repetition. Perform the exercise explosively while maintaining the correct body position. Try using an underhand grip – the overhand grip in the chin-up is the likely root of your problem. If this exercise still causes pain, try conventional deadlifts using a wide grip, thus negating any elbow flexion.

Q Is there an exercise for man boobs? At the moment, I’m doing push-ups twice a week to supplement a 30-minute cardio session on the treadmill and exercise bike. – JR A Man boobs are a common occurrence in men over 50 as their natural levels of testosterone decline. Your solution is twofold. Firstly, you need to boost your declining testosterone production by increasing your amount of exercise and its intensity. A circuit using dumbbells and body-weight movements is ideal. By adding lunges, bent-over flys, lateral raises, squat jumps, planks, bench dips and ab crunches to your push-ups you’ll strengthen and tone your whole body. Perform 3-5 circuits, 3-4 times a week. Maintain your cardio but employ intervals to maximise your testosterone and growth-hormone response. Secondly, you need to reduce the number of fat cells. In your case, cleaning up your diet and practising portion control will ensure that lingerie is no longer a gift option when your birthday rolls around.

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ILLUTRATIONS: +ISM

42 MINUTES

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Forget the official guidelines. Use this self-test to gauge how much booze you’re really putting away

BY MARK SANSOM

How many units of alcohol did you down last week? Tough question. How many units were in that glass of shiraz you poured yourself over dinner last night? How many units were in those three stubbies of craft beer you had after work on Friday? According to the Australian Bureau of Statistics, the average Australian drinks 9.9 litres of pure alcohol a year – the lowest level since the mid-Nineties. By the same token, 17 per cent of Australian adults haven’t touched alcohol in the past year. So where do you fall on this strata of alcohol consumption? Constantly evolving guidelines, varying beer strength and ﬁshbowl-size wine glasses make selfmonitoring nigh on impossible. Our pub polygraph will let you know whether you can stick around for another round, or whether it’s time to sign up for Ocsober. 48

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How often do you enjoy a tipple?

What was the last book you read?

It’s our round. What’ll it be?

A) Friday and Saturday B) Thursday onwards C) Special occasions D) Every evening A= 0 B= 1 C= -1 D= 3

A) Quantum mechanics B) A modern classic C) A 19th-century novel D) Pulp ﬁction A= 3 B= 1 C= 2 D= 0

A) Spirit and mixer B) A local beer C) A craft beer D) A glass of wine A= 1 B= 2 C= 3 D= 4

“People who drink three days a week don’t often develop problems,” says hepatologist Dr Martin Prince. However, your liver needs two consecutive days off to recover. For a better cleanse, set a 4200-kilojoule limit on these days. “Intermittent fasting helps the liver process toxins,” says nutritionist Zoe Palmer-Wright. So no double serve of bacon on Sunday morning.

Your taste in books says a lot about your boozing habits. A study in Psychology Today found that the more intelligent you are, the more likely you are to drink to excess. More academic-minded individuals have a greater propensity for the hard stuff, researchers found, regardless of their profession or income. The latest Matthew Reilly in your bag is your liver’s ally.

Spirits are the easiest to track at around one standard drink per 30-millilitre measure. “Beer and wine are harder,” says hepatologist Dr Ashley Brown. “My patients underestimate the alcohol in their drinks by up to three units.” Instead of ordering a couple of bottles of red for the table, stick to spirits for a night and work out exactly how much you’ve had.

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PHOTOGRAPHY: DAVID ABRAHAMS

HEAALTH

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L UR O Y

IVER IS S TR UG IN GL G

SIG NS

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BACK PAIN

YELLOWING EYES

FLOATING FAECES

ITCHY SKIN

WEIGHT GAIN

DARK URINE

COLLECTING GLASSES How many forgotten empties are crowding your table?

Where do you do most of your drinking?

Which best describes your social life?

A) At home with the missus B) With your rowdy mates C) With your work crowd D) Alone with your thoughts A= 1 B= 3 C= 2 D= 1

A) Rarely a quiet moment B) The occasional thumper C) The pub is your church D) You wind down at home A= 3 B= 1 C= 3 D= 2

While drinking alone might look like a classic sign of alcoholism, a boozy crowd of friends is a bigger problem for men. A study of 12,000 people in the Annals of Internal Medicine found that being surrounded by heavy drinkers increases your consumption by 70 per cent, while having a close teetotal friend makes you 29 per cent more likely to quit drinking for good.

Organising your social life around drinking is the ﬁrst sign of dependency and means you probably struggle to judge your intake. Watch out if you’re forever psyching up for the next big birthday or wedding, too. UK charity Addaction found we drink 40 per cent more on special occasions. Diarise your nights out and see what patterns come into focus.

< 5 Units

Your internal polygraph is doing its job. For you, drinking isn’t a habit – more an added extra. You’re ﬁrst choice for designated driver and value your weekend mornings too much to face them hung over. Chances are you rarely exceed three units a night and can allow yourself that one more your mates always ask for.

5-12 Units

Parties, work events, dates, christenings . . . they’re all just so much nicer with a cold glass in hand. Return trips to the bar are often edited out when you come to totting up how many drinks you’ve totalled for the day. “Limit yourself to two nights out a week and avoid drinking beer over four per cent ABV,” says Brown.

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> 12 Units

At this level, you risk making delusion your drinking buddy. When you start, you struggle to stop and ﬁnd it easy to lose track of your consumption. “Set a four-drink limit,” suggests Jeremy Frank, an addictions counsellor. “Put four coins in one pocket and move one to another pocket as you ﬁnish each drink to keep count.”

OC T OBER 2014

PULSE

WorldMags.net NEWS HOT OFF THE PRESS

ARE YOU RUNNING YOURSELF

INTO THE GRAVE?

New research suggests running like you’re Forrest Gump causes irreversible heart damage. Is it time to stop training for that marathon?

WHAT’S HAPPENED?

clocked 40 minutes of jogging three times a week reduced their all-cause mortality risk by 44 per cent. Beyond that, however, the beneﬁts decreased. O’Keefe contends that if you’re running to improve your health, you should never go longer than an hour or log more than 35 kilometres a week.

The status of the marathon as the ultimate marker of physical endurance has taken a hit: a new study from the Minneapolis Heart Institute found that 50 men who had run at least one marathon a year for the past 25 years had elevated levels of coronaryartery plaque compared with couch-dwelling controls. “We suspect some runners might choose shorter, less exhausting challenges,” concluded the authors, “if they were aware of the potential adverse effects of extreme endurance events.”

IS THIS SCIENCE WATERTIGHT?

No. In the past few years a stream of studies has found that the prolonged stress of endurance training increases the risk of serious heart ailments, including arrhythmia (irregular heartbeat), myocardial ﬁbrosis (permanent scar tissue) and atherosclerosis (degeneration of coronary arteries).

Depends who you ask. “I have absolutely no doubt about the reality of this hypothesis,” says O’Keefe. On the other hand, Dr David Martin, senior physiologist at the Australian Institute of Sport, queries the validity of comparing marathon runners with doona dwellers, arguing there are too many confounding factors to point the ﬁnger at endurance running. “Are these events causing heart problems, or are they revealing existing problems?” says Martin. “In my mind, the stress of these events is probably revealing pre-existing weak links.”

SO WHAT ARE THE SCIENTISTS SUGGESTING – STOP RUNNING?

I’VE SIGNED ON FOR A MARATHON NEXT YEAR. WHAT’S MY MOVE?

Not at all. Dr James O’Keefe, a US cardiologist and one of the leading voices in the argument against ultra-running, compares exercise to a drug. Nail the dose and it can be hugely beneﬁcial; exceed the dose and it can be dangerous. O’Keefe cites the famous Copenhagen City Heart Study, which followed 1878 runners over three decades and found that those who

One incontestable fact: any exercise beats sitting on the couch. “Marathon running is a worthwhile challenge for the majority of the healthy population,” says Martin. “In and of itself, running marathons will not kill you.” But a clear word of caution: if you show risk factors for heart disease (see “Ticker Time Bomb”), consult your doctor ﬁrst.

WORDS: AARON SCOTT

IS THIS AN ISOLATED FINDING?

TICKER TIME BOMB IF YOU FALL INTO ONE OR MORE OF THESE CATEGORIES, CONSULT YOUR GP BEFORE TRAINING FOR A MARATHON

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A SMOKER AND/OR DIABETIC

DIAGNOSED WITH HYPERTENSION (TWO OR MORE BLOOD-PRESSURE READINGS OVER 160/90)

SERUM CHOLESTEROL LEVEL GREATER THAN 5.5 MILLIMOLES PER LITRE

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FAMILY HISTORY OF CORONARY HEART DISEASE IN RELATIONS YOUNGER THAN 55

WorldMags.net OFFICIAL SPONSOR MotoGP TEAM 2014

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NUTRITION

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MILK IT When heating your milk, try to create a whirlpool in your jug, advises Sam Sgambellone, founder of Mecca Espresso in Sydney and a former NSW coffee tasting champion. “That helps tear apart the big bubbles to create smaller bubbles, giving you silky rather than foamy milk,” he says. Make the heating process snappy. When you’re done, keep the spinning motion alive by swirling the jug with your hand. And don’t overheat the milk. You’ll be better able to assess the coffee’s complexity once it’s below 550C, Sgambellone adds. Most milk coffees are served at around 650C, so allow a few minutes for cooling.

GRO HER UND O

ar n ha yo ing bu nd ur h o w ha ds. so dai w t t i To me ly c o p tt p ak br div affe rep es ew ide in ar to er nd e h e a m s s s f it nd ak p or ca s e y ill y n av ou the our pay our r c be ta of an st fe s e e c on ou nt

IF YOU CAN HANDLE IT, DRINKING YOUR COFFEE BLACK OFFERS A BIGGER AROMATIC PAYDAY

BET ON BLACK If you can handle it, drinking your coffee black offers a bigger aromatic payday, says Sgambellone. “In milk coffees the aromatics get captured and all the volatiles are basically gone,” he says, drawing a comparison with whisky and coke. “Black coffee is where the rewards are.”

DEEPEN YOUR EXPERIENCE There are over a thousand aromas present across different varieties of coffee, says Karsten Ranitzsch, global head of coffee at Nespresso. Fruity notes can include lemon, wine, jasmine ﬂower and musk, while balanced blends can elicit traces of caramel, cereal, toast or malt. In intense varieties, look out for roasted, woody or spicyy notes reminiscent of cocoa, advises Ranitzsch. For an optimum olfactory experience, take a deep sniff – think rock star on a big night out. “First, place your nose above the crema to assess the volatiles released,” recommends Ranitzsch. Then stir the crema gently, which will subtly alter both the aroma and your perception of it.

POUR OUT YOUR SOUL Pour your milk into the middle of the cup. The basis of a heart should start to appear, says Sgambellone. “If you’ve steamed your milk correctly, basic latte art, like hearts and ferns, almost happens by itself.”

GET SLOPPY Ignore your date’s disgusted look and slurp your coffee like a basset hound after a trot in the park. (Don’t worry, there are plenty more ﬁsh in Tinder's sea.) “Move the beverage around your mouth,” recommends Sgambellone. “Anything deliberate helps bring attention to what you’re doing, which is vital in ssensory perception.”

ANALYSE THE AFTERMATH Don’t switch off your sensory assessment once you’ve downed your ﬁrst sip, says Sgambellone. “Think about how the taste lingers and what you’re noticing,” he advises.

SECOND CHANCE With each subsequent sip you’ll develop a deeper understanding of your coffee, says Sgambellone. “The first sip might be affected by the fact that it’s your first coffee of the day or by the last thing you ate,” he says. “In cupping assessments you don’t take your first sip too seriously.” Taste will also be affected by what you eat between sips, adds Ranitzsch, who recommends unsalted crackers to neutralise your palate.

If you’re using a home espresso machine, weighing the grounds you pack in your portaﬁlter and the coffee extracted gives you a reference for experimentation, says Sgambellone. While weight will vary depending on variety, at Mecca Espresso they generally pack 20-22 grams of grounds and extract 48-52g of coffee.

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WORDS: BEN JHOTY

TAKE IT TO THE NEXT LEVEL

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“I lifted my game and showed my gut the door” GUTLESS WONDER NAME: Murry Taylor AGE: 42 HOME: Wollongong, NSW JOB: Chief Operating Officer, security firm HEIGHT: 181cm The Gain With multiple martial-arts black belts to his name, Taylor was extremely fit in his twenties, and not someone to be messed with. But as his career moved forward, his lifestyle went backward. On top of no longer finding the time to exercise, he began regularly tucking into junk food and snacking on chocolate bars. “As I continued to put on weight, I would mentally block out the junk I’d already eaten, justifying to myself that it was okay to eat more,” he explains. By the time he was 40, Taylor’s mammoth 142-kilogram figure was blocking doorways – and not just because he worked in security. The Change While celebrating his 40th birthday, a mate of Taylor’s suggested they do a Tough Mudder race together. “I laughed at him,” recalls Taylor. However, with his mate nagging him and a blunt assessment from his doctor echoing in his ears, Taylor eventually bought in. Starting with daily walks, he upped the ante to 30-minute beach runs. “On my first attempt, I thought the one-kilometre 'warm-up' jog was going to kill me,” he laughs. Fast forward just four weeks and Taylor was seeing serious results. As the weight fell off, he began snapping out half-hourr runs every morning, buttressed by cycling, swimming and highintensity interval sessions. He also ditched the junk food. “I began eating muesli or porridge for brekky, while lunch and dinner were either grilled chicken or steaks.” Having booted sugary snacks from the premises, Taylor

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WEIGHT WEIGHT BEFORE AFTER

142kg 93kg ﬁlled his pantry with packets of raw almonds and bowls of fresh fruit. The Result Taylor’s old ways have been given a life ban. “I feel more comfortable in every aspect of my life. It’s amazing to be able to buy clothes off the rack, instead of 6XL shirts from a specialty store.” He also feels he’s setting a shining example for his daughter. Having started with a new trainer, Taylor has now taken up powerlifting. At his most recent competition, he deadlifted an impressive 187.5kg, squatted 160kg and bench-pressed 117kg. The Advice Don’t expect overnight success. “Every single day in your journey is important, so set yourself goals day-by-day until you develop good habits.” And use your previous success as motivation. “If you get through one week of eating well, then there's no reason it can’t be done again.”

WORDS: GRANT TAYLOR; PHOTOGRAPHY: GILES PARK, STOCKFOOD AUSTRALIA

WEIGHT LOSS

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Lost the lard? Tell us how by logging onto yahoo7.com.au/ menshealth and clicking on “Gutless Wonders”. Next month’s winner a pair of Asics Gel-3030 running shoes valued at $230. will receive re

THE RIPE STUFF BLACKBERRIEES

Seeasonal, suucculent fruuit or veg +

WHY YOU WANT IT High in vitamin C and antioxidants but low in kilojoules, these tasty berries can help boost cognitive function, slow ageing and possibly reduce your risk of cancer.

Percentage of your RDI of fibre in 100 grams of blackberries.

Percentage reduction in the size of colon tumours in mice fed blackberries. Source: Ohio State University

Percentage of your RDI of vitamin C in 100g of blackberries. According to researchers at UCLA, people who consumed their full daily intake of vitamin C added an average of six years to their life.

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BLACKBERRY D AD SPINACH SALA

WH I IT P UP

h, 3 cups baby spinac rinsed and dried ckberries 1 punnet fresh bla , sliced 200g feta cheese atoes, halved 2 cups cherry tom ed 1 Spanish onion, slic almonds d 1/4 cup finely choppe (optional) s together In a large bowl, tos ckberries, the baby spinach, bla atoes, tom feta cheese, cherry Serve with a onion and almonds. n. slab of juicy protei

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FITNESS

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YOUR NFL POWER PLAYBOOK

03 OVERLOAD YOUR SYSTEM

“Instead of testing players on their one-rep max then using a percentage program, we use progressive overload instead: high reps at ﬁrst, to increase the myoglobin (an oxygen-carrying protein) in the muscles, then lower reps and higher weights. If you ﬁnd you can handle a weight easily, you should add a lot more weight next time – regardless of percentages. The quicker you overload, the quicker your muscles will develop.”

The NFL is the world’s toughest football league. Adopt their scientific strategies to get mean, fast

IT MIGHT NOT BE HUGE OVER HERE (YET), but the NFL is seriously big business – both in the front ofﬁce and on the gridiron. “The amount of lean mass that players have now is unbelievable,” says Tom Kanavy, strength coach at the Minnesota Vikings. “Twenty years ago, a lineman might be 125 kilograms. Now he’s 135kg – only he’s leaner and faster than ever.” With revenues of about $10 billion (compared with $446 million for the AFL) vast sums are being pumped into pumping iron in the sport. “Strength and conditioning can make the difference between a successful season and an unsuccessful one,” Kanavy says. “Which is why the owners spare no expense to bring in better technology, equipment and staff. It’s state of the art.” All of this means that, in order to gain a competitive advantage, Kanavy and his peers must stay at the cutting edge of high-performance muscle-building. “We’re incorporating every new training innovation,” he says. So grab a notepad and take a front-row seat for Kanavy’s science lesson in building NFL size, strength and speed.

01 RISE OF THE MACHINES

Highest NUMBER OF reps on the 100kg bench-press test at the 2014 NFL scouting Combine

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02 THE EMERGING AREA OF RESEARCH

“Neck training is as important as anything else, so we start every session with it. We have specialist machines, but you can use manual resistance (your hands, for example), while exercises such as shrugs, upright rows, cleans and high pulls train the area, too. We target the neck primarily for injury prevention, but new research suggests it improves oxygen delivery to your brain.”

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PHOTOGRAPHY: DAVID ANDREWS

“Free weights will take you to a certain level of development in a workout. But after you’ve reached failure, switch to machines,” advises Kanavy. “They allow you to use substantial weight and train to a higher level of fatigue – your body will respond with power and stamina. If you go from free weights to body-weight movements, you won’t get as strong. If there’s a team out there not using machines, I’d love to play them . . . ”

WorldMags.net 04 LIFT TO THE POWER OF THREE

“Your third set is the work set. Your ﬁrst set should be with 20 per cent less weight, the second with 10 per cent less. If you handle that with good technique, go as heavy as you can or do more reps in your third set. If you use the same weight for three sets, you’re doing something your body is already capable of. For muscle growth, you need to create an overload.”

05 THE CORE PRINCIPLE

106

“The most important part of core training is machine work. We perform weighted back extensions, abdominal ﬂexion, torso rotation and lateral Highest NFL ﬂexion. Set a pulley low, hold vertical jump in it with your left hand, lean to centimetres (the your right, then swap sides. We best ever recorded then follow with the functional in the NBA is 116cm) stuff: body weight is fantastic for stamina, but not strength.”

06 TECHNIQUE + RESISTANCE = SIZZLING SPEED “To improve your speed, do one day a week of resistance work (try running up a hill, pushing a sledge or running with a chute), then do one day of technique work. Most people lack speed due to inefﬁcient movement. Focus on your arm swing: lock your elbows at 900, drag them as far as you can, and don’t ﬂare them out – it’s a waste of motion. And concentrate on opening up your shoulders. If your arm swing is short, you’ll take shorter steps.”

07 THE REWORKED NUTRITION EQUATION

4.26 Fastest NFL 40-yard dash in seconds (USAIN Bolt’s is estimated at 3.97 secs)

You can now all the action follow of NFL season on the 2014/15 7Mate. With three games broa Monday, as w dcast live every highlights sh ell as the weekly ow you’ll ﬁnd plen n on NFL Gameday, ty improve your of inspiration to own perform ance playbook.

“You need to strike a better balance between carbs and protein. You need protein to support muscle development and prevent your muscles being used for energy. But getting adequate carbohydrates is equally important – they keep you fast and powerful. For muscle-building in the off-season, our guys’ ratio is 40/30/30 carbs to protein to fat. In-season, it’s about 60/20/20, because we need the extra carbs for fuel.”

08 THE FORMULA FOR MUSCLE

“Squat ﬁrst, when you’re fresh and can focus on technique. Do 3-5 sets. Then, when you’re about to experience that overload, move to the leg press and go for broke: 2-3 sets. Start with 12 reps and drop that over time to three sets of ﬁve reps at a higher weight. The spike in lean muscle mass will be off the charts.”

BARBELL SQUAT With the bar across your traps, your feet shoulder-width apart, sit back and lower yourself as far as you can with a natural arch in your back. Push back to the start position.

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LEG PRESS With your feet shoulderwidth apart, extend your legs but don’t lock your knees . Your legs should be shakier than a sacked quarterback.

OC T OBER 2014

MASTERCLASS

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JET POWERED

THE ICOON Name: Jeet Li (real name Li Lianjie) Born: Beijjing, April 26, 1963 Professio on: Wushu champion, actor, producer, director, all-round ass kicker, true MH hero

liffe of ed a li hu, Jet Li has liv , A master of Wus 51 ed ag w ness. No g fitn supreme fightin in i on ss le ur Yo achings. these are his te starts now ity ev ng lo fitness

THE MAN NTRA

THE WORD

WUSHU (Chinese) “Wu” martial “Shu” arts

THE PREP

LOOK IN TO STRETCH OUT

Of all his conditioning techniques, Li favours meditation. He’s lasted as long as 14 hours, but forgo the spiritual lift and you only need ﬁve minutes to beneﬁt. When stretching, inhale deeply, then stretch as you breathe out. Do this three times per stretch. The Archives of Internal Medicine found that the physical effects of meditation relieve chronic pain, so you’ll be high-kicking well into your dotage.

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THE NUMBERS

THE SECRET

BUILD SPEED, NOT SIZE

At 168 centimetres, Li is shorter than Justin Bieber. “I know I can’t move the big people. But if I go slow ﬁrst . . . then POW – very fast – I win.” The University of Sydney found performing fast reps can trigger a 10 per cent increase in strength, compared with slow reps. Speed kills.

HEIGHT IN CM

Jet Li

168

Bieber

175

WUSHU WINS

15 Jet Li

00 Bieber

The age he won his first national title

Consecutive years as number one

“During trraining, think abouut happy things. f you’re angry, the bad enerrgy inside botheri you” is bothering Li is a practitioner of Tibetan Buddhism, so zenning out is part of his daily routine. If you need to calm down, studies show that cardio, not weights, should be your new religion – just keep it light. And think positive thoughts . . .

The age he retired from competition

Martial arts films starring Li to date

$55 million

His current estimated personal wealth

THE MOVE

RELAX TO HIT HARD

“Powerful hand strikes rely on relaxation,” says Daphne Curtis, co-founder of the US Wushu Union. “If you relax the muscles in your arm until the point of impact, you’ll increase fist speed, since there’s less tension working against the muscles.” The “striking area” of the fist is the large knuckles of the index and middle fingers, not the whole hand. Concentrate on this, rather than hitting as hard as you can.

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Strike with a closed ﬁst, rotating your forearm as you extend. This allows the musculature of your arm to direct the maximum force possible. Kapow!

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CYCLE . TRAIL RUN

SWIM . RUN . SKI

HIKE . SKI-BOARD. KAYAK

GYM. TRIATHLON . WALK

One watch to train them all.

You demand a lot from yourself, and from your equipment. fe-nix™ 2 is a fully featured GPS sports watch that combines everything the demanding athlete and outdoor adventurer needs. With Garmin ﬁtness features and new cutting edge running metrics, along with reliable outdoor navigation based on GPS, barometric altimeter and 3-axis compass– the fe-nix™ 2 has it all. You can even stay connected with features like Live Track and Smart Notiﬁcation. fe-nix™ 2 – One watch to train them all. For more information visit www.garmin.com.au

HRM included with some models, sold separately on others.

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- ™2 fenix

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WorldMags.net MH WOMAN

Five things you need to know about women, according to Colombian actor

SOFIA VERGARA

1 FIRST IMPRESSIONS LEAD TO BED. “Once I meet a guy, I know immediately if I want something sexy with him. It’s never happened that I’ve known a person and then after six months I’m attracted. On a ﬁrst date, you already know about the chemistry – at that point, you’re just trying to ﬁgure out his personality.”

2 WE DON’T HAVE

A SPECIFIC TYPE.

“I’ve liked short guys; now I like tall ones. I’ve been with ﬁt guys, guys who aren’t ﬁt; attractive guys, guys who aren’t. A man should be interesting – not perfect. Sexiness is not about a perfect body or beautiful face. It’s a quality.”

3 WITH GIFTS, WE

HATE SURPRISES.

“There is nothing more upsetting for a man than to buy a woman something expensive that she never wears. Don’t suffer – just ask. I might say, ‘You know what? I just bought these earrings. I need the matching bracelet to go with them.’ ”

4 WE LOVE IT INTERVIEW: LAURIE SANDELL; PHOTOGRAPHY: DAVID BURTON/TRUNKARCHIVE.COM

WHEN YOU PAY. “It didn’t even occur to me that splitting the bill was a thing until I ﬁrst came to the United States. I was like, ‘Men do what?’ My guy friends in Colombia would have a heart attack if I tried to pay.”

5 OPPOSITES DON’T REALLY ATTRACT. “You can’t be with a person who’s completely different from you. I’m Latin and I scream and I get mad fast. I need a man who has a strong personality, somebody who’s on my level.”

A WELL-ROUNDED WOMAN You know her as Gloria, the bombshell trophy wife with the plunging V-necks on Modern Family. But there’s more to the 42-yearold than, um, meets the eye. “I’ve always been known for my boobs,” she says. “It pisses me off a little bit – because I do also have a great ass.” No arguments here . . .

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OC T OBER 2014

PROSPER

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Maximise Your Meetings

Most meetings are yawners, but yours don't have to be. Follow these tips to tap the power of the collective

Think hard before you start herding colleagues around the conference table. According to a Salary.com survey, meetings rank just behind web browsing as the biggest office time sink. "If you meet with five people for an hour, you've committed five hours of t s time to make efficiency effici your priority. g , author of It's Okay to Manage Your Boss. It’s productive company time," says Bruce Tulgan,

START

Who's on the invite list?

Do you really need input?

NO. I'M JUST UPDATING THE TEAM. ZERO Send an e-mail and let people read it on their own wn time.

How many PowerPoint presentations are planned?

nly r t! O e al e l s that z o o a Sn v i su ust show lutely m ing o k l s a b T a e en . be s s can be r. t n i o l ate p ail e d e-m

I'M JUST LETTING THE IDEAS FLOW.

MORE THAN ZERO.

How are you guiding the discussion?

What prep materials have you sent out?

BACKGROUND INFO AND A CLEAR LIST OF GOALS.

ABSO LUTELY. THEY'VEE READ THE MATER MATERIAL AND COME IN WITH IDEAS.

Line up 3 -5 goal s so speciﬁc yo exactly w u know h to be acco at needs m in the mee plished ting.

NONE. I'LL BRING EVERYONE UP TO SPEED IN THE MEETING.

As the group gathers, ask: "Is everyone prepared?"

I'LL DIVVY UP THE DUTIES AND GIVE EVERYONE DEADLINES.

ONLY THE PEOPLE WHO ABSOLUTELY NEED TO BE.

Why waste the time? Giving participants the chance to prepare properly will lead to better ideas.

UH, NOT EVERYBODY IS READY, THEY CONFESS.

IT'S OPEN TO ANYONE. I DON'T WANT TO BE RUDE!

Get over it. A small meeting is far more focused. Send e-mails to your non-vital colleagues so they don't feel left out. Say, "I don't want to waste your time, so unless you have something you'd like to contribute, I'll brief you afterwards."

Reschedule. Ask the group members to use the current block of time to bring themselves up to speed.

CONGRRATULATIONS!

Wrong: you need to be moderating. Make sure nobody hangs back.

Not so fast. Assign concrete tasks or the ideas will ﬁzzle.

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I'M MOVING THE AGENDA FORWARD AND PULLING IN THE RIGHT PEOPLE.

How will you end it?

"THANKS, EVERYONE. RACE YOU TO THE COFFEE MACHINE!"

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You're a meeting master. Keep improving with regular postmortems; every so often, take 15 minutes after a meeting to explore how the attendees think they can be more productive.

SOURCES: MURIEL MAIGNAN WILKINS, MANAGING PARTNER OF ISIS ASSOCIATES, A LEADERSHIP DEVELOPMENT FIRM; JILL GEISLER, HEAD OF LEADERSHIP AND MANAGEMENT AT THE POYNTER INSTITUTE AND AUTHOR OF WORK HAPPY: WHAT GREAT BOSSES KNOW; BRUCE TULGAN, FOUNDER OF RAINMAKER THINKING; PETER BREGMAN, CEO OF THE MANAGEMENT CONSULTING FIRM BREGMAN PARTNERS; RON ASHKENAS, SENIOR PARTNER AT SCHAFFER CONSULTING. ILLUSTRATIONS: KIKUO JOHNSON

YES

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Sam Williams, August 6th

Rockies | Alberta

Front row seats at Canadaâ&#x20AC;&#x2122;s best show. Photo credit: Banff Lake Louise Tourism.

Sea to sky adventures in Western Canada.

21 nights. Companion Fly Free including Air Taxes. Terms & conditions apply.

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*Prices are per person (pp), twin share. Price is based on UT22BWIV, 2 May 2015. Tour Only price excludes flights. Prices can fluctuate due to changes in charges or currency. Companion Fly Free: Offer includes airfare and air taxes of up to $895. Offer is not combinable and a limited number of offers are available on set departures. Offer ends 28 Nov 2014, unless sold out prior & may be withdrawn at anytime. A non-refundable deposit of $1,000 pp is due within 7 days of booking. 2nd deposit & final payment conditions apply. Deposits are a guarantee of the invoiced flights and once received, flights will be ticketed. Once air tickets are issued, airline amendments and/cancellation fees apply and may be nonrefundable. Flights are in economy class with Air Canada. All offers are subject to availability of booking class. Once class is sold our surcharges apply. Flights must be booked by APT. Price correct at time of going to print. For more information, please call APT on 1300 373 460 or visit www.aptouring.com.au/Canada2015.

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MAN TO MAN

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Gather the right crowd around you, and your health goals are within your grasp

BY JOHN BIRMINGHAM SHE LIKED ME FAT. It took a long time for me to understand that, and I think I came to understand it in a way she didn't. It took me off the market, made me hers alone. And so she liked me fat. It was a long relationship – seven years, near enough – and I wasn’t fat all the way through. There were times when I’d leave her alone in bed, pull on my runners, grab the dog and head for a long run in the park. The dog, at least, was there for me. Oh faithful hound, you were indeed my best friend! It’s hard, though, nudging right up against impossible, when one person in a relationship isn’t merely indifferent about ﬁtness and health, but actively hostile towards it. There were times when I gave up and set about eating my frustrations. Those were the times I’d top out in the high 120s on the scales. I was the dream subject for those research ﬁndings reported in Men’s Health earlier this year, the Northwestern

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University study that determined that while everyone gained weight as they got older, the waistlines of people with stressful, negative relationships ballooned more dangerously over time. I’m not blaming her. That would negate my own responsibility. She was who she was and I knew that about her. It was my own motivations and weaknesses I had to understand and correct before I could take control of my life, and that control did not magically arrive the moment I left her. It took many, many years, and the help of other people, other relationships. We make ourselves fat, but often with the connivance of our friends, families and co-workers. How many times have you felt yourself judged and deprecated simply because you didn't stuff yourself to bursting point with gross tonnages of sugary carbs at some morning tea at work? Birthdays, retirements, days ending in the word “day” – they’re all good for a pig-out. Even blokes torching kilojoules

and building muscle mass with hard physical labour don't escape, not when your workmates live on Mars Bars and Coke, and like to round out the day with half a dozen frosty ales. The US, the land of the free and the home of the morbidly obese, is the premium source of knowledge on how good behaviours – exercise, optimism, a healthy diet – can pass from friend to friend like benign viruses. So too the reverse, with groups of friends infecting each other with obesity, depression, smoking and other dark behaviours.

WE MAKE OURSELVES FAT, BUT OFTEN WITH THE CONNIVANCE OF OUR FRIENDS AND FAMILIES The famous Framingham Heart Study, running since 1948, has monitored the health and ﬁtness of over 15,000 residents of the small American town it's named

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for, tracking over the decades the national embiggening. (And also delivering the data that led to the discovery of “good” LDL cholesterol). In the mid-noughties, a couple of social scientists took a run at the data from a sociological perspective. As the New York Times reported, they found that “staying healthy isn’t just a matter of your genes and your diet, it seems. Good health is also a product, in part, of your sheer proximity to other healthy people.” It’s another common-sense finding to throw in the face of fat activism – the perverse but understandable political movement that seeks to normalise obesity. You are what you eat. To do is to be. And your fat friends are making you fat. It shouldn’t be a surprise. In the end we are social animals, and most comfortable with our own tribe, our own pack. It can mean, though, that if you find yourself with the wrong tribe, the life changes demanded of you go far beyond buying a gym membership and cultivating a taste for kale. I know from hard, personal experience that I did not go lonesome into obesity. My recovery was likewise a team effort, even if I didn’t recognise it as such when I was grinding out the long miles on the treadmill or trying to find enjoyment

in a cup of green tea while all around me were drowning in mocha lattes. My wife, my doctor and, most unexpectedly, my blog buddies – many of them sliding towards mid-life corpulence – were always there when I needed reminding why that sweet bakery treat was not my friend, or why a cold run on a wet morning was still immeasurably better than looking up at the same grey sky from a grave. You might ponder this too if you’re at the start of a journey away from a life that’s killing you. You can’t do it all on your own. And you really can’t do it if you’re travelling with people going in the opposite direction. John Birmingham is the author of He Died with a Felafel in His Hand and the Without Warning trilogy. He also blogs at cheeseburgergothic.com.

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OC T OBER 2014

DOWNTIME

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HIGHLY EVOLVED

OUR PICKS TO MAXIMISE YOUR MONTH

Struggling to make sense of what it takes to be a man in the modern world? New show Soul Mates (debuts this month on ABC2), by the men behind online sensation Bondi Hipsters, could shed some light on the nuances of male identity. Here, the team track the evolution of man, from caveman to hipster

THE CAVEMAN

THE MEDIEVAL MAN

Civilisation only progresses thanks to the often fatal mistakes of the more curious of the tribe. “Hey Geoff, apparently jumping off a cliff head ﬁrst isn’t a thing. Old mate tried it. He's dead now.” A volatile time, but full of ﬁrsts.

An era where sitting in the back of a tavern wearing a hood, holding an axe and being suspicious of everything was crucial to one’s survival. Nowadays, people do that to look cool (see Hipster).

▪ Natural habitat: savannahs,caves. ▪ Attire: animal skins, leaves, anything

▪ Natural habitat: taverns, muddy camps. ▪ Attire: chainmail, cloaks, horses,

that covers the plums. ▪ Sayings: “I think you should taste that.” ▪ The lesson: you can’t progress without

taking risks.

THE GLORIFIED PUBLIC SERVANT The late Seventies was a time in history where the world gloriﬁed cops. The trumped-up government workers sported shades, rocked moustaches and drove fast cars. But these guys were just doing their jobs. ▪ Natural habitat: hotel foyers, beaches

(staring into the middle distance). ▪ Attire: shirts on which buttons are

largely accessories, luxurious mo’s, a hand-cannon. ▪ Sayings: “Yeah! Well I'm a goddam cop.” ▪ The lesson: your job doesn’t deﬁne you, your style does.

R E M HAMME TI yahoo7.com.au/menshealth

SEPT 13 Kanye West: The Yeezus Tour The ego on legs generally walks the walk when it comes to live shows. Catch him at the Qantas Credit Union Arena (the old Entertainment Centre) in Sydney. (ticketmaster.com.au)

axes, scars. ▪ Sayings: “The name’s Snow . . . I’m a bastard.” ▪ The lesson: watch your back, the world

is full of bastards.

YOUR CULTURAL HIT LIST

THE HIPSTER ➔ The hipster blends all of the above. From the caveman the hipster inherited the Paleo diet (grains can fuck off back to the suburbs). From medieval man he has taken the wizard-style hoodie. From Seventies cops he got facial hair. Hipsters are a patchwork of history, but not the future. ▪ Natural habitat: the grassy knoll at

North Bondi, inner-city warehouses, galleries and cafes. ▪ Attire: oversized hoodies, tight jeans, light-to-medium furrowed brows. ▪ Sayings: “I'm really busy right now.” ▪ The lesson: authenticity doesn’t hinge on originality.

Hit your straps at the Royal Melbourne Show (September 20- October 1) by ringing the bell on the iconic high-striker carnival game. There’s no manlier show of strength, and there's nothing your girl will like better than receiving a cuddly toy you earned in front of a crowd of admiring onlookers.

► Fair and Square. Hit the centre of the pad at the base of the tower with the mallet face ﬂat. If the mallet face is tilted, you’ll transfer less force, the striker will fall short of the bell and your girl will drop her head in disappointment.

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SEPT 25 The Equalizer Denzel is reunited with Training Day director Antoine Fuqua in this remake of the late-Eighties TV series. Our tip: don’t expect many laughs.

SEPT 26 Show a date your sophisticated side at ARTBAR at the Museum of Contemporary Art in Sydney. On the last Friday of every month, the gallery lets its hair down, putting on drinks and DJs. Could be a deal sealer. ($20; mca.com.au)

SEPT 27- OCT 5 The last Saturday in September for the AFL and the ﬁrst Sunday in October for the NRL are probably already penciled in on your calendar. Stretch those hammies for the half-time kick-around.

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Genuine achievement

since 1904

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THEG0003/MH

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WorldMags.net WISDOM

HOW TO DO EVERYTHING BETTER

Any dog can sit on command and proffer a paw. But will your best four-legged friend take an imaginary bullet for you? Teach him to do exactly that with this method from veterinarian and animal behaviourist Sophia Yin, author of Perfect Puppy in 7 Days. (Bonus: train your kitty to keel over using the same steps.)

TRADE THE TREATS For incentives, use normal dog food, not snacks (and certainly not human food). Dog treats are typically high in kilojoules and should not make up more than 10 per cent of a pooch’s diet.

MOVE IN SLOW-MO

First, instruct the hound to lie down and stay. Then slowly move a small handful of dog biscuits behind his head so he shifts his weight onto his side. Reward him, then gradually move your hand with the food further back. When he tips onto his side, immediately pull your treat hand away from him and back to your body. If he shifts his weight or stands up, he gets no biscuits.

PAWS FOR EFFECT

Once your dog is calmly resting on his side, feed him as his head rests on the ﬂoor. Little by little, prolong the time between rewards by pulling your treat hand away from him between treats. Work up to an interval of 10 seconds.

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READY, AIM . . .

After a few rounds of training, your dog should start lying on his side whenever he wants a snack. When he’s about to go down, point and say, “Bang!” After repeating the routine over a few days, try it using the command to see if he’ll play dead on cue.

OC T OBER 2014

WISDOM

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SOUP FOR YOU – IN MINUTES

You don’t have to stand over the stove for hours to make a good soup. Deborah Madison, author of Vegetable Literacy, shows you how

1 HARVEST

In-season vegetables have so much ﬂavour they don’t need complex seasonings or lots of extra ingredients. Try potatoes, pumpkin, carrots, fennel or leeks. Half a kilogram makes about 4-6 servings of soup.

2 BUILD FLAVOUR

In a pot, heat one tablespoon of butter on medium. Add a thinly sliced onion and your chopped veg, plus one teaspoon of salt. After the onions soften (ﬁve minutes), add one litre of chicken stock. Simmer, covered, until the vegetables soften (15 minutes).

Let the mixture cool slightly and pour it into a blender. Purée until smooth, adding roomtemperature water as needed. Once your soup is puréed, let it rest so the air bubbles can settle – this makes it creamier. Season with salt and pepper to taste.

4 PUT YOUR TOP ON

SHAPE UP SHRUBS Trim your y hedges g to turn your y neighbour’s g heads come spring. p g Horticulturist s Douglas F Welsh provides the long and short of it

CHOOSE YOUR WEAPON Manual shears let you prune with precision, but if you’re trimming a row of hedges, you’ll stress your hands less with electric. Welsh likes Felco Shears (felco.com.au).

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KNOW BEFORE YOU GROW Boxwoods, westringias and hollies are best suited for shaping due to their fast, dense growth and resistance to disease.

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GO WITH THE FLOW Get sculpting around 2-3 weeks before the ﬁrst spring growth (ie, about now). Try a ﬂat-topped rectangle or cube. Trim no more than 15 centimetres to keep new growth vigorous and dense.

ILLUS TRATIONS: TOBY LEIGH

Add some extra layers of ﬂavour through textured toppings. Use any of the following: chopped fresh herbs, a drizzle of good-quality olive oil, cooked pastas or grains, cream or crème fraîche, herbed butters, or cooked and crumbled bacon.

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CLEAN A FISH FAST You hooked a whopper (Okay, a passable perch. All right then, a tiny trout.) Now what? Hank Shaw, author of Hunt, Gather, Cook, helps you reel it into the kitchen in time for dinner

R Y THAT’S FISH TECHNIQUE WITH SMALLE DEPLOY THIS T, BARRAMUNDI OR OU SPECIES – TR UR FISHMONGER TO YO PERCH. ASK FISH. ER FILLET LARG

Strip the scales

Slice it open

Gut it!

Finish the job

Grab a butter knife and cutting board and head outside. Flop the fish onto the board and hold its head steady with your non-dominant hand. With your free hand, position the blade’s dull side perpendicular to the fish. Using firm strokes, scrape from tail to head. (Beware: scales will fly!) Flip the fish and repeat.

Go back inside, rinse the fish, and grab a thin, flexible knife. Holding the fish the same way as before, insert the knife tip into the slit between the belly and rear fins. Work the blade towards the head until you reach the bone beneath the gills. In one motion, force the knife through to cut the bone.

Remove the knife, pinch the guts near the head, and pull them out. Yank out the bacteria-ridden gills too – that way the fish won’t spoil quickly. If it’s a small fish, hold the gills between your thumb and forefinger and pull up and away from the body. For a medium fish, use kitchen shears.

If you look inside the body cavity, you’ll see a dark bloodline running along the top. Don’t leave it there, or you’ll have bitter-tasting ﬁsh. Use the tip of a spoon to scrape out the line. Then rinse the entire ﬁsh under cold water. Pat your dinner dry. Now you’re ready to cook.

SOUND ADVICE ON WOMEN, SEX AND OTHER STUFF THAT SCREWS UP MEN’S LIVES

Need another round? Send your questions to Dave the Barman at yahoo7. com.au m au/menshealth u/menshe

DAVE ARM THE B

Q Dave, Every time my mum and brother fight, she calls me. How do I bow out of this peacekeeper role once and for all? – TA Hate to break it to you, mate, but you’re not keeping any peace. You’re just the convenient target your mum uses when she needs to vent. And now she’s forgotten how to work out her problems. So be firm, tell her you’re done. Then follow up: when she starts do in, cut her off. Hang up if you have to – iit’s called tough love. It won’t prevent every fight, but it’s not like you were doing that, anyway. d

Q Hi Dave, My boss doesn’t check in on me much. How can I make him notice my work without looking like an over-eager school kid? – MB Come on, man, you’re a professional. You gotta toot your own horn. The big guy’s not getting calls about you, so he knows you’re a keeper. But if you want extra credit, drop him a casual note when you pull off something big. Or mention a project you’re excited about when you see him in the lift. Think of it this way: when an executive job opens up, he’ll be looking for a go-getter. So make sure he knows where to find one.

Q Dave, When we’re out, my mate’s new girlfriend gets touchy – grabbing my arm, etc. If I keep quiet, will he get the wrong idea? – TB A lot of women in here get a little touchy after a few drinks – and it usually means squat. They still go home with the bloke they walked in with. Just because this girl is affectionate doesn’t mean she’s interested in you. If you’ve noticed her touchy-feely routine, then your mate has, too. And if she’s sticking with it, he mustn’t be telling her to back off or have a problem with it. So just relax.

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OC T OBER 2014

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STYLESPECIAL

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Bet Slip-A (24) B 2

12 1

Amt 1

Race

100

BET

Our style counsel reveals how to pull off winning trackside form TY HENSCHKE Head Designer, Calibre

STEWART LOCK Head of Design, Van Heusen Aus/NZ

TOM FIRTH Brand Manager, Ben Sherman 02 401BT

MATT JENSEN Founder, M.J. Bale

Mark boxes as shown.

. Inssert with this side facing you

P H O T O G R A P H Y B Y B E N S UL L I VA N STYLING BY GEMMA KEIL W OR D S B Y M AT T PA R O Z GROOMING BY KIMBERLEY FORBES

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OC T OBER 2014

WorldMags.net THREE & EASY A three-piece suit is an “occasion look” that’s made for the flamboyance of the races. Away from the track, loosen it up by swapping your suit pants for jeans.

AMBROZE WEARS: M.J. BALE JACKET, $499; M.J. BALE TROUSERS, $179; BEN SHERMAN WAISTCOAT, $129.95; LACOSTE SHIRT, $169; ERMENEGILDO ZEGNA SHOES (SEE PREVIOUS PAGE), $1895; RALPH LAUREN POCKET SQUARE, $129; T.M.LEWIN TIE, $70; BURBERRY SUNGLASSES, $320; VAN HEUSEN BELT (SEE PREVIOUS PAGE), $59.95; LONGINES CONQUEST HERITAGE WATCH, $2775

PUT YOUR MONEY WHERE YOUR MOUTH IS.

DYLAN WEARS: EMPORIO ARMANI JACKET, $1585; EMPORIO ARMANI WAISTCOAT, $715; EMPORIO ARMANI PANTS, $735; WITCHERYMAN SHIRT, $89.95; TED BAKER TIE, $119; RALPH LAUREN BELT, $69; TRENERY SHOES, $279 (BOTH PREVIOUS PAGE)

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BET

Bet Slip-A (24)

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STYLE SPECIAL

Founder, M.J. Bale

THE SUIT “Keep it quality in superﬁne Merino wool. Try a bolder windowpane check, Prince-of-Wales or pinstripe fabric in navy or charcoal,” says Jensen. THE SHIRT “If the suit is bold, let it speak for itself with a classic white, sky-blue or navy-and-white-stripe shirt. If the suit is plain, be adventurous with bolder striped or checked shirting.” THE TIE “Tone down a bold suit and shirt with a solid colour. Navy works well with almost any shirt. If suit and shirt are muted, a textured or patterned tie gives a lift.” THE SHOE “Dark brown goes with virtually any suit, except black: try a classic Oxford lace-up with a round toe. Avoid extremes like pointed or squared shoes and light shades.” WINNING ACCESSORY “If ever the pocket square is appropriate, it’s at the races.” RACE COLOURS “Accessories in bright paisleys or spots will help you stand out from the pack.” GROOMING “Go clean-shaven or, if bearded, be well groomed, not scruffy.” BAD BET “Shorts, a bow-tie, white shoes or an open-necked shirt.”

g Form Matt’s Racin

FROM TOP: SQUIRE, $199; TOD’S, $615; BRANDO, $455; FLORSHEIM, $179.95; HUGO BOSS, $1049

SHINE ON: Black shoes are never wrong. But if you’re wearing a suit in light grey, navy or tan, brown shoes will almost always look more sophisticated. If you wear a belt, it should (sort of) match. WorldMags.net

OC T OBER 2014

STYLE SPECIAL

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HIGH & DRY

BURBERRY TRENCHCOAT, $2495 TOPMAN SUIT JACKET, $242 CALVIN KLEIN WHITE LABEL SHIRT, $89.95 TRENERY TIE, $69.95 T.M. LEWIN TIE PIN, $44.95 T.M. LEWIN POCKET SQUARE, $34.95

BET

Bet Slip-A (24)

Spring weather is notoriously fickle. If rain threatens, a lightweight trench will keep you dry without sacrificing your style.

n Heusen Head of design, Va Zealand w Ne d an a Australi

YOUR DAY AT THE RACES

THE SUIT “Slim-cut navy is the most versatile suit a man can have – it’ll take you from the racetrack to the boardroom,” says Lock.

Epsom Handicap October 4 (ROYAL RANDWICK)

THE SHIRT “You can’t look past a crisp white shirt; however, a check or printed shirt adds a touch of ﬂair.”

Caulﬁeld Cup October18

THE TIE “Wear a bold print or pattern and match it to a pocket square to show you’ve put some thought into your look. Finish with a tie bar.”

(CAULFIELD)

Cox Plate October 25

THE SHOE “Tan or brown brogues are classic, stylish and on-trend.”

(MOONEE VALLEY)

Derby Day November 1

WINNING ACCESSORY “A French-cuff shirt with cufﬂinks adds a suave, high-class element to your look.”

(FLEMINGTON)

RACING COLOURS “Push the boundaries in summer pastels. Hues of pale pink or mint green look fantastic when done right.”

Melbourne Cup November 4 (FLEMINGTON)

BAD BET “A hat can throw off the entire look if not worn correctly. If you aren’t sure, ditch it.” STABLE GROOMING “Wear deodorant and a spray of cologne – just don’t overdo it.”

Stewa

rt’s Ra

yahoo7.c hoo7 com m .au /m / m e nshe ns e a lltt h

cing F orm

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Phone:1300 720 873 • enquiries@time-essentials.com.au www.time-essentials.com.au • Facebook.com/TimeEssentials , Bulova and Bulova Accu • Swiss are registered trademarks. © 2014 Bulova Corporation. 65B159

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BET

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STYLE SPECIAL

n Sherman Brand manager, Be

THE SUIT “Fit comes first. A $200 suit that has been tailored will always look better than a $2000 suit that doesn’t fit,” says Firth. THE SHIRT “I prefer a plain shirt, but a bold check can be a powerful statement.” THE TIE “This is your opportunity to add personality to your look. Whether you opt for plain, stripes, spots or textures – it doesn’t matter, so long as it works as part of a complete look.” THE SHOE “As a simple rule of thumb: black shoes with black, charcoal or grey suits; tan with blue or light-grey suits.” WINNING ACCESSORY “Tie clips are this season’s must-have. Wooden, coloured, silver or matt, there’s a plethora to choose from.” RACING COLOURS “Push the boundaries, just be careful as to how far – you don’t want everything in your outfit competing for attention. Fresh for the season are purple, green and teal.” BAD BET “Wearing your shirt collar outside your suit hasn’t been cool since the word ‘cool’ was cool.”

M.J. BALE, $39.95; CALIBRE, $69; ETON, $92; POLO BY RALPH LAUREN, $129; T.M. LEWIN, $34.95

SQUARE ROUTE: A pocket square offers a simple way to add signature flair. Don’t go too “matchy-matchy” with your shirt or tie. Just pick one colour from either and try to subtly complement it.

THE VERDICT ON HATS THIS SEASON YOU DON’T NEED A HAT TO GET AHEAD

ERMENEGILDO ZEGNA JACKET, $3195; M.J. BALE TIE, $129.95; MARCS SHIRT, $119; ASOS PANTS, $70; BURBERRY BROGUES, $1050

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“Leave hats to the ladies.” That’s the opinion of Stewart Lock, from Van Heusen, a view that Calibre’s Ty Henschke agrees with: “This isn’t the season for it,” he says. “Leave it at home.” Jensen also advises approaching headgear with caution. “If you don’t wear hats day-to-day, there’s no need to start at the races,” he says. Still determined to don a hat? Go for a classic style that won’t overpower your outfit, like a neutral fedora or a straw trilby.

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STABLE GROOMING “If your suit is a bit crumpled, hang it in the bathroom while you shower to give it a quick steam.”

g Tom’s Racin

Form

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AMBROZE (LEFT) WEARS: HUGO BOSS SUIT, $1299; ERMENEGILDO ZEGNA SHIRT, $435; R.M. WILLIAMS TIE, $99.95 DYLAN WEARS: CALIBRE SUIT, $998; VAN HEUSEN SHIRT, $60; POLO BY RALPH LAUREN TIE, $159; CALIBRE POCKET SQUARE, $69; MONTBLANC TIMEWALKER DATE AUTOMATIC, $4100; PERSOL SUNGLASSES, $370; CALIBRE LAPEL PIN, $39

HOW TO BACK A

Matthew Rudolph, Executive General Manager for the Australian Turf Club, lists your get-rich quick tactics THE YARDSTICK Check the physical appearance of the horses in the yard. You want a horse to look relaxed and calm, with good condition in the coat and no evidence of profuse sweating.

BACK IN SHAPE Examine the shape of the horse, too. A short-course horse should be musclebound through the shoulders with strong hindquarters. Staying horses are more angular and lean.

CLASS ACT When browsing the form guide, check how the horse has performed in a similar class. If it’s going up a class, always make sure that it’s dominated the class below.

TRACK STAR The old saying “horses for courses” is actually very true. Always check how your horse has fared at that particular track and whether it likes that speciﬁc distance.

WEATHER OR NOT Some horses really love a wet, heavy course while others prefer it bone-dry. Again, refer to the guide form to ascertain if the conditions bode well for your horse.

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EASY RIDERS The top jockeys are in the highest demand and get to pick and choose the horse they want to ride. If you ﬁnd a particular jockey/trainer combo that your like, it can pay to stick with it.

OC T OBER 2014

STYLE SPECIAL

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PERFECT TIMING: When you’re looking razor-sharp in your best suit, a dress watch is your ultimate accessory. “The classic man’s dress watch is slim and hand-wound, with a mechanical movement,” says Simon de Burton, watch correspondent for the Financial Times. “Go for a leather strap over a sporty bracelet.” CLOCKWISE FROM TOP LEFT: SWATCH BIG CLASSIC APPIA, $165; ORIS ARTELIER SMALL SECOND, $2100; TISSOT LUXURY AUTOMATIC, $950; LONGINES HERITAGE RETROGRADE, $4625; MONTBLANC TIMEWALKER DATE AUTOMATIC, $4100

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STYLE SPECIAL

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KNOT’S LANDING: Linen ties lend a summery slant to your get-up, adding an extra jolt of texture and dimension that plain old silk just can’t match.

BET

Bet Slip-A (24)

TED BAKER, $129; HUGO BOSS, $149; TOPMAN, $20; FARAGE, $129; R.M. WILLIAMS, $99.95

libre Head designer, Ca THE SUIT “Calibre precision-tailored Persian-blue suit in ﬁne Italian super 110s wool twill.”

WINNING ACCESSORY “A clean, white, silk pocket square balances the ﬂoral print and texture. Lapel pins are also a great ﬁnishing touch.”

THE SHIRT “It’s the season of the print: a blue micro ﬂoral print shirt works perfectly with this suit.”

RACING COLOURS “I’m styling racing looks in a tonal, well co-ordinated way. I’m over the bright, clashed looks from last year.”

THE TIE “A navy silk jacquard ﬂoral tie co-ordinates perfectly with the shirt and the suit.”

BAD BET “Grotty old shoes are a dealbreaker. Make sure they’re new and team them with patterned socks.”

THE SHOE “A heavy-soled, handmade tan brogue. Luxury shoes speak volumes, particularly with the ladies. They notice every detail.”

STABLE GROOMING “Get a good haircut the week before the races.”

g Form

acin Ty’s R

H&M BLAZER, $99.95 TRENERY SHIRT, $99.95 TED BAKER TIE, $129 SABA PANTS, $99 FARAGE TIE PIN, $95 M.J. BALE POCKET SQUARE, $29.95 RALPH LAUREN BLACK LABEL BELT, $329 SEIKO LE GRAND SPORT SOLAR ALARM CHRONOGRAPH, $695 HUGO BOSS WALLET, $219

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TRIAL SEPARATION A suit isn’t your only race-day option. If the fit is spot-on, try separates and combine a light-coloured blazer with mismatched pants.

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THREE EX-CHAMPS SET OUT TO REGAIN THE ATHLETIC PHYSIQUES OF THEIR HEYDAYS. THEIR SUCCESS IS YOUR INSPIRATION BY DANIEL WILLIAMS P H O T O G R A P H Y B Y A D A M F L I P P, J A M E S G E E R , GIL ES PA RK A ND BREN T ON F ORD What man has not stumbled upon a photo of himself from yesteryear and looked wistfully upon a body that has changed in ways not even the canniest spin doctor could sell for the good? It can be enough to launch your next (short-lived) ﬁtness frenzy, until the competing imperatives of work, family and chicken parmigiana reassert themselves. Then there’s the suspicion that regaining the shape of your prime is a pipedream – that you could dodge a world of frustration by swapping a session at the squat rack for an extra hour in dreamland. Well, we don’t subscribe to that point of view. And nor does this trio of ex-champs, who took up our challenge to recapture their old shape in just six weeks. These guys delivered a lesson in what’s really possible. Shirvington and Menzies did more than recapture their old selves – they sculpted the best bodies of their lives. Prepare to be stunned. Less concerned with appearance and not prepared to turn his diet on its head, Johnson didn’t slash his body-fat levels, but was the only participant who gained muscle mass during the six 86

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weeks. And, who knows? You may prefer a body that looks moderately well fed. Can you do what they’ve done? Absolutely. Sure, these high achievers were pro sportsmen accustomed to hard, frequent training. But that was their past. Until recently, they were like you – regular guys with everyday concerns . . . and a bit of ﬂab around the middle. All three hold down jobs with Fox Sports and are married with children. The wives of Shirvington and Menzies each spent weeks away from home during the challenge, leaving the guys to look after the kids while jamming training and food preparation into cluttered schedules. In Johnson’s case, his wife Donna had major surgery two years ago and requires ongoing treatment from pain specialists. As a result, Johnson is kept busy in ways that make his commitment to the challenge all the more remarkable. Over the following pages you’ll ﬁnd their tips on training, nutrition and motivation. Get reading – then get busy affecting your own transformation. The body you had never thought possible is within your grasp.

MATT SHIRVINGTON 35 SPRINTER

100m Olympic semi-ﬁnalist; PB of 10:03 sec

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STEVE MENZIES 40

BRAD JOHNSON 38

RUGBY LEAGUE CHAMPION

AUSTRALIAN RULES HALL OF FAMER

13 Tests, 20 State of Origin matches, 340+ NRL matches for Manly Sea Eagles

360+ AFL games for the Western Bulldogs; six-time All-Australian

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OC T OBER 2014

WorldMags.net BEFORE AFTER WEIGHT

BODY FAT

86.9kg 14.3%

WEIGHT

BODY FAT

77.7kg 9.0%

Got cover-model cut by teaming pumping iron and sprinting with strict attention to dieet

Day Zero

Training the House Down

Former athletes leave behind the exhilaration of extreme fitness. But if you’re Matt Shirvington, you want it back. “I miss the by-products of the training,” he says. “I miss feeling strong and lean.” Sipping on a coffee at Fox Sports’ Sydney HQ, Shirvington seems to be filling out his shirt in the right places. Don’t be fooled, he counters, likening his body to a sausage: the outline is fine but the filling is dubious. “I’m the fattest I’ve ever been,” he says, before reflecting on his heyday when he competed at just over 80 kilograms with single-digit body fat. His training these days is haphazard. One week he might run, surf, lift weights and go mountain biking, but the next he might do nothing. Likewise, his diet gets a bare pass. It has decent quantities of lean meat and veg, but also white bread, milky coffees, schnitzels, pizza, cake and cola. Listening to Shirvington, you know he’s going to smash this challenge. A more determined, competitive and meticulous guy you wouldn’t meet in an Olympic village. “I’m not afraid of the work,” he says. “I’m not afraid of the training. I’m maybe a little afraid of the diet.”

The task of returning Shirvington to peak fitness falls to Greg JoujonRoche, the boss at One Body One Life gym in Sydney’s Fox Studios. Known to regular MH readers as the trainer who chiselled Brad Pitt into a work of art for Troy, Joujon-Roche specialises in taking guys’ physiques from good to holy crap! And while deadlines seldom faze him, in this case there’s not a minute to waste. “Take your shirt off,” he tells Shirvington when they meet at Joujon-Roche’s gym. Sheepishly, Shirvington sheds his tee. “Okay,” says the trainer after an up-and-down. “We need to put some separation into your upper chest, deactivate those [over-developed] traps and get rid of that ‘mud’ around your middle.” The pair devise a schedule that would scare children. Monday through Friday, Shirvington will train twice a day, starting with a dawn session of interval sprints. He is reverting to what he does best, and with good reason: sprinting may be the best activity known to man for shredding up. Later in the morning he will hit the weights – and hit them hard. Shifting moderate-to-heavy loads, he’ll bomb his muscles from all angles, often h ggoing all the way to failure. Shirvington earmarks Saturdays ffor “rest and regeneration” and S Sundays for “active rest”, which could mean an hour or two of mountain m biking or surfing. b A chest session in week two sees Shirvington and Joujon-Roche S ttraining together in you-go-I-go style. ““Go slow and squeeze,” instructs tthe trainer as Shirvington powers tthrough a set of bench presses. “Pace iis everything!” These two are a good fit. In Shirvington, Joujon-Roche sees a guy S

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SHIRVO’S LITTLE HELPERS Shirvington turned to supplements to help him burn fat, maintain muscle and stay healthy during an intense six weeks ON WAKING Serve of L-carnitine as Fat-burning Lemonade (onebodyonelife.com); two capsules of flaxseed oil PRE-RUNNING SESSION 30g protein powder in 250ml water POST-RUNNING SESSION 30g protein powder in 250ml water PRE-STRENGTH SESSION 30g protein powder in 250ml water; 10g creatine (drop dose to 5g in week three); 5g L-glutamine BEFORE BED Probiotic; Omega 3, 6 and 9; magnesium

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in tune with his body: “I mean, he can zero in on one ab!” From JoujonRoche, Shirvington is learning tricks that will take his body to new heights. “I could go into a gym by myself and lift heavier, but I wouldn’t feel it the way I am now . . . Fuck, that’s good!” he exclaims.

Eating for Effect Shirvington settles es on a daily nutrition plan from which he barely deviates during the 42 dayss. Here it is: Breakfast 2 boiled d eggs, half an avocado, 1 piece of spelt toast Mid-morning 1 banana Lunch Chicken breast, broccoli, pinch of crushed almonds Mid-afternoon Handful of homemade organic trail mix – sunflower seeds, pumpkin seeds, crushed walnuts, pinch of sea salt Dinner Option 1 Chicken with a pinch of cayenne pepper, spinach Option 2 Chicken and vegetable soup (zucchini, carrot, onion, garlic in a clear vegetable stock) Fluid Water 4-5 litres daily For a guy working out twice daily, this is a diet low in kilojoules and very low in carbs. Shirvington reassures his team that he’s feeling okay. The fact that his fat stores begin melting away within days spurs him on. “I get hungry sometimes, but it’s nothing a sunflower seed won’t fix,” he quips. At the end of week two he allows himself a cheat meal of pizza, which he reckons revs up his metabolism

Rewind your body

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“I’VE PROVED TO MYSELF THAT YOU DON’T HAVE TO ACCEPT THAT YOUR BEST IS IN THE PAST” and makes him look more ripped the next day. “That might be ‘bro science’, but that’s how it seems.” At the midway point he considers adding more carbs to fuel his sessions and sharpen his thinking, but decides to stick with the original program.

Judgment Day “The training was different to anything I’d done before, with the emphasis on targeting speciﬁc muscles and getting blood pumping through them,” says Shirvington. “As a result, in terms of aesthetics, this is the best I’ve ever been. “I’m a little disappointed that I lost some muscle during the six weeks. I’m sure that happened in the last week or so when I was struggling for energy and equilibrium. In hindsight, I should have upped my carb intake towards the end. “I should say, though, that I had another DEXA scan three days later, and over the course of a weekend of eating and drinking normally I put back on all the muscle I’d lost. Clearly, my muscles were dehydrated and crying out for glycogen. “This wasn’t easy. I had to be very focused on myself during the six weeks and it brought out a side of me – the introverted, competitive, single-minded side – that my wife, Jess, thought I’d left behind for good when I retired from athletics. “What I’ve proved to myself is that you don’t have to accept that your best is in the past. You tend to think you can’t achieve what you did in your previous decade, whether that’s your twenties or your thirties, but you can. All you need is a good plan and d the motivation and discipline to stick to it.”

MATT SHIRVINGTON WOULD LIKE TO THANK His trainers Greg Joujon-Roche, Cam Mercer and Anthony “Chief” Ippindo (onebodyonelife.com) The team at MeasureUp (measureup.com.au)

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OOC T OBERR 20134

WorldMags.net BEFORE AFTER WEIGHT

BODY FAT

101.4kg 14.8%

WEIGHT

BODY FAT

90.8kg 9.2%

Steve Menzies Torched 6.6kg of lard by training systematically and steering clear of some favourite foods

Day Zero The retired footballer, best known for his try-scoring feats and excelling in a brutal sport into his late thirties, insists on easing back into training lest something snap. He’s feeling his age as well as the effects of having left behind regular exercise when he hung up the boots last year. “But now I’m 40, I’m interested to see if I can get back to looking how I did in my younger days,” he says. Fine by him if that includes a six-pack and bigger guns. Diet looms as a hurdle, with his wife, Suyin, doubtful he’ll be able to resist ice-cream and chocolate. Menzies disagrees: “I’m a pretty determined sort of person. I think once I know what I need to eat or need to avoid, I’ll be prepared.”

r repeating five times. He then rounds out o the sweat session with 20 minutes of o medium-intensity pedalling. In the early mornings, Byrnes directs Menzies’ weights sessions at d ttheir local Fitness First at Brookvale, on Sydney’s northern beaches. At first, o Byrnes shows more enthusiasm than B his client, but this changes as Menzies h sstarts seeing his body mutate. He goes ffrom joylessly following orders to dialling in. d Two decades’ of footy training has sserved him well. His technique for ccomplex moves like the walking lunge is flawless, allowing Byrnes to keep upping the load. His sessions feature u mostly supersets, done in the mid-rep m ((8-12) range, chasing hypertrophy. He does a lot of benching, chinning and dipping, as well as seated barbell curls, military presses and front raises with a weight plate. He doesn’t work his legs much because they’re in great shape already and time is short. Around the halfway point, Byrnes adds the following half-hour metabolic circuit that Menzies performs at home once a day on strength days and twice daily on “rest” days. 25 push-ups 5 minutes’ bike 25 body-weight squats 5 minutes’ bike 25 crunches 5 minutes’ bike 25 spilt lunges 5 minutes’ bike

Pedal Power

Constant Craving

To transform, Menzies will need a spin bike in his living room, orders his trainer, Cameron Byrnes, who stars in Channel 7’s Bringing Sexy Back . Post-dinner sessions on the bike will be crucial in torching the lard obscuring Menzies’ ample muscle mass. Menzies goes hard for one minute, then coasts for one minute,

Like most footballers, Menzies ate pretty much as he liked in his playing days – mainly because he could. Just about any indulgence would be burnt off in training, and a little padding was protective out on the paddock. “I didn’t eat badly, but I never said, ‘I can’t have this bacon-and-egg roll or this piece of bread’,” he recalls.

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BIG ROOSTER BOOSTERS

“Nowadays, if it’s in the house, I’ll eat ice-cream every night.” But ice-cream doesn’t get a run in Menzies’ challenge diet . . .

On Byrnes’ advice, Menzies used a selection of supps from his local Mass Nutrition store to help deliver the physique of a lifetime

Breakfast Half a cup of rolled oats; 3 eggs Pre-workout Protein shake in water Lunch 200g lean meat, sweet potato, green veg Dinner Same as lunch Post-bike Protein shake in water

Eat like a Beaver

Beast 2 Shredded (Taken pre-workout or first thing in the morning to aid fat burning) Ultimate Nutrition L-carnitine (Taken first thing or pre-workout to mobilise fat stores for energy) Body Science BCAAHMB capsules (Swallowed pre-workout or during fasted-state cardio to limit muscle-tissue breakdown and aid protein synthesis) Body Science Strongbody WPI (Pure, naturally sweetened, lactosefree whey protein isolate powder to promote muscle repair) OmegaLOGIC fish oil capsules

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Hunger begins to erode Menzies’ morale, so Byrnes loosens the shackles in a way that allows his charge to gently indulge his sweet tooth. On nights when he’s hungry, he’s allowed dessert. We’re not talking coconut cream pie here – more like chopped banana and a scoop of Greek yoghurt sprinkled with cinnamon. “He needed an outlet,” says Byrnes. “Steve would put maple syrup on everything if he could.”

Rewind your body

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“THIS HAS SHOWN ME WHAT’S POSSIBLE” Judgment Day “Aerobically, I’m not as fit as I was when I was playing. But I’m leaner than I’ve been since I was a teenager and I think I look better, too,” says Menzies. “This has been a great experience for me. It’s shown me what’s possible, and I’ve learnt so much about food and how your body reacts to it. The thing is, I don’t feel I’ve trained overly hard. Yeah, we work out pretty hard in the gym and I do my spin bike at home when I can, but for rugby league you train harder. “I reckon the spin bike I got from Workout World was the single most important piece of equipment I used. I usually did my bike sessions while watching the matches I needed to watch for Fox Sports on TV. It was easy and convenient, but I was burning fuel like crazy. “That said, looking this way is mostly about controlling what you eat. It’s about what you eat and in what quantities, and if you get these things right then your training doesn’t have to be ridiculous. Eat a bit smarter, control what you take in and train when you can. I never would have thought I could get this lean – and it’s only been six weeks! “Eating well means getting yourself organised – and I’m not the most organised person at the best of times. You’ll want to be preparing meals at night for the next day. “Looking forward, I’m not going to change 100 per cent, butt I’ll definitely keep eating better than I was. I’ll still have a few beers now and then, and some Chinese food and chocolate and ice-cream – but in moderation. I’ll try to train three or four times a week, but if one of those sessionss is a walk, that’s fine.”

STEVE MENZIES WOULD LIKE TO THANK His trainer Cameron Byrnes Stand-in trainer Penny Walsh Fitness First, Brookvale (ﬁtnessﬁrst.com.au) Workout World, Brookvale (workoutworld.com.au) Mass Nutrition, Brookvale (massnutrition.com.au) The team at MeasureUp (measureup.com.au)

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WorldMags.net BEFORE AFTER WEIGHT

BODY FAT

82.8kg 15.1%

WEIGHT

BODY FAT

83.3kg 13.3%

Brad Johnson 38 Pulled off simultaneous fat loss and muscle gain via serious training and smart eating Day Zero During his long and illustrious stint in football, Johnson was a super-fit competitor who cut no corners in training and often did extras as a means of staying on top. “Getting ready for match day was extremely serious and I took it that way,” he says. Now four years retired, Johnson is feeling the itch. While he’s still running and playing social basketball once a week, it’s not enough. “In six weeks I want to start building towards a high level of fitness again,” he says. “I want a significant change in terms of the strength of my body.” Whenever MH raises the aesthetic possibilities of what he’s undertaking, Johnson is adamant that his focus is performance. He also insists on keeping it real – making changes to his diet only if they’re conducive to a harmonious family life and are sustainable beyond the challenge.

Begin Again Johnson links up with a trainer who’s also a mate – Richard Kelly, an affable former rugby player who’s built like a power lifter. Johnson does his workouts in Kelly’s Torquay garage, these days a well-equipped gym. Salt of the earth, Johnson would never complain about anything,

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though tests by Kelly reveal that 16 seasons of top-level footy have left their mark on the former champ’s back, hips and knees. “I’m taking him back to his roots,” says Kelly. “I’m treating him like a scrawny country kid who’s turned up at his club needing a bit of size and a bigger aerobic tank.” In a nutshell, Johnson crams a lot of heavy lifting, stationary rowing and running into the six weeks. What about commitment? “This is Brad Johnson we’re talking about,” responds Kelly. “I don’t know a more motivated and driven individual. He walks in at the beginning of every session, claps his hands, pats me on the back and gives me the ‘Richo! What’s on for today?’” Johnson soon learns that his eight-year-old son, Jack, is a tougher taskmaster than Richo. Jack likes to lie on his dad’s back to make push-ups harder and routinely demands “ﬁve more!” whenever Johnson is about to quit a set.

Munch for Muscle Here’s a typical day’s eating for Johnson: Breakfast 1.5 cups of oats cooked in a blend of milk and water, mixed with 1 grated apple and 1 tbsp of sultanas, ttopped with sprinkle of cinnamon aand drizzle of honey. Dietitian Alison Patterson says: “One D ccup of cooked oats provides only 850 kilojoules. With its high ﬁbre and k water content, it’s difficult to overeat.” w Mid-morning Medium skim latte; M ssmall can of tuna on 4 grain crackers. Patterson says: “Including solid doses P of protein in snacks helps support lean o muscle mass while restricting overall m eenergy intake.” LLunch Multigrain tortilla with 100g tturkey, ¼ avocado, HEAPS of salad P Patterson says: “To know if you’ve

MUNCH FOR MUSCLE For nutritional guidance Johnson turned to Advanced Sports Dietitian Alison Patterson, who sets him four goals:

Reduce current energy intake to promote fat loss but keep it high enough to build new muscle

put in enough protein and salad, you should need two hands to eat it.” Mid-afternoon Berry frappe – 1 cup of milk, handful of frozen berries, 2 scoops of whey protein isolate, ice. Patterson says: “A quality source of protein and carbs to promote recovery post-training.” Dinner Homemade burger with 150g of grilled chicken breast, ¼ avocado, rocket, beetroot, tomato, onion and a small wholemeal or multigrain roll. Patterson says: “Making a burger at home lets you control the quality of the protein.” Pre-bed 1 small tub of Greek yoghurt Patterson says: “A hit of quality protein before bed promotes muscle growth while you sleep.”

Spread protein intake over the day to help with muscle building

Use carbs to prepare for and recover from workouts, not for pure eating pleasure

Bulk up meals with salad and vegetables for satiety

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Judgment Day “I’m feeling really healthy. It’s been great to be under the guidance of Richo again and I’ve loved every minute of the training. I’ve got back to an excellent level of ﬁtness. The strength has come back and I’m at a point where I want to keep going with things – stay healthy, stay ﬁt and keep pushing on. “I’m not too far away from handling the weights I used to when I was playing. But it did take the full six weeks to get there. I didn’t have that

Rewind your body

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“THE EXPERIENCE HAS BEEN A TURNING POINT. I KNOW MY BODY CAN HANDLE THINGS AGAIN” ability to go hard, recover and go again, so there were some periods I had to work through. But the last week was really good and the last session here was probably the best of the lot. “With the diet, Alison has been fantastic. Everything is in moderation. The only supplement I used was a protein powder when I got home from a session – otherwise I just relied on food. I didn’t shy away from carbs because meals of bolognaise, lasagna – these are part of our family life. It was just portion sizes I was conscious of. “In some ways the experience has been a turning point, because I know my body can handle things again.”

BRAD JOHNSON WOULD LIKE TO THANK His trainer Richard Kelly His sports dietitian Alison Patterson The team at MeasureUp (measureup.com.au)

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GET SHIRVO’S ABS

GET BEAVER’S CHEST

A centre of excellence like Shirvington’s doesn’t happen by chance. “My abs are a product of a multi-faceted program, encompassing diet, sprint sessions and core-speciﬁc exercises,” explains Shirvington. “All elements are vital.”

Building Menzies’ chest was “the key to him having a full, muscular look rather than a skinny, ripped look”, says Byrnes. Here are your four best moves for pectoral perfection.

Commitment In the gym, Shirvington targeted his abs five times a week, devoting at least 10 minutes in each session to core-specific work. TIP 1 Execution of the exercise is more important than the choice of exercise. “Crunch, twist, extend, pause, use resistance, use no resistance, fast, slow – pull every lever.” TIP 2 “No matter what you’re doing in the gym – from biceps curls to squats – switch your core on.” TIP 3 “If you want some serious definition, your best friend is a medicine ball. I finished every second running session with a med-ball throwing set. As well as the fullbody conditioning, if you activate your core while throwing you’ll get g some brilliant toningg results.”

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Commitment Like Menzies, you’ll need to train your chest twice a week, targeting it with four exercises for a total of 16-20 sets per session. EXERCISE 1: Bench press “Five sets of 15-20 reps – but it’s all about technique,” stresses Byrnes. “Pause at the bottom of every rep to allow full activation of your pecs for the slow contraction upward.” EXERCISE 2: Decline cable flys “This exercise is usually done poorly because few guys understand what it’s actually doing,” says Byrnes. “It’s not for hitting the front delts!” Key points: keep your shoulders back and your posture strong; keep your lower back arched; do not let your shoulders move forward, otherwise they will take over the exercise. Above all, use a weight light enough so you can observe all these points. EXERCISE 3: Dumbbell flys “One of the best exercises to build width on n your chest,” says Byrnes. “Steve has a veryy wide frame and his chest needed to spread d all the way across the front of his body. Make sure you use a weight light enough to feel the stretch through a full range of motion.” EXERCISE 4: Push-ups “I had Steve doing push-ups during our workouts in supersets. But these weren’t ordinary push-ups – these were the ultimate push-up sets.” 10 push-ups from halfway to the top 10 push-ups from the floor to halfway 10 push-ups from the floor to the top

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WorldMags.net KNOWLEDGE IS POWER Our ex-athletes underwent DEXA scanning at the start and end of their programs. Here’s how bodycomposition testing could help you attain the killer physique you’re gunning for

GET JOHNNO’S BACK

WHAT IS IT? A low-energy X-ray that gives pinpoint measurements of muscle, fat and bone – the gold standard for body-composition analysis.

A sinewy, V-shape back is a potent symbol of masculine strength. Here’s how Kelly got Johnson’s into cameraready shape. Commitment Like Johnson, you’ll need to target your back twice a week, blitzing it with four exercises for a total of 16-20 sets per session. SPREAD YOUR WINGS “Much of what we did centred on range of motion,” says Kelly. The go-to moves for Johnson were wide-grip chin-ups and standing barbell and dumbbell rows. DOUBLE THE DOSE Taking the opposite approach to most guys, Johnson did two back exercises for every chest exercise. The result? A better “postural and functional training balance”, explains Kelly. GET SERIOUS While he would start light, Johnson would rapidly increase the load during sessions with the aim of gaining serious mass. “We increased chin loads by up to 30kg and concentrated on controlled eccentric movements,” says Kelly. By the end of the challenge, Johnson was moving nearly 100kg (with perfect form!) in the barbell bent-over row.

WHAT’S IN IT FOR YOU? A five-minute scan will tell you not only your total body-fat percentage (generally, you need to be sub-10 per cent for visible abs), but also exactly where and in what quantities the fat is deposited. It will also reveal any muscle imbalances in your arms and legs.

WON’T MY BATHROOM SCALES TELL ME ALL I NEED TO KNOW? Not even close. “You need to know whether changes in weight are due to changes in fat, muscle or both,” says Sasha Levitt, director of MeasureUp in Sydney’s CBD (measureup.com.au). “Muscle loss will make you lose strength and decrease your metabolic rate.”

GO BACK-TO-BACK “Supersetting was effective in working the muscles further, with subtle variations in hand and elbow position in the supersets ensuring constant changes in muscle recruitment.”

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WHAT’S THE BEST WAY TO USE DEXA? Get yourself scanned before you launch into a new exercise and diet program, then have a follow-up scan 6-8 weeks later to gauge its effectiveness and nail what needs to be tweaked. In other words, take the guesswork out of getting ripped!

OC T OBER 2014

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Bring the

noise FROM WAKE-THE-NEIGHBOURS MOANS AND GROANS TO X-RATED WHISPERS, WOMEN ARE ALL EARS. GENTLEMEN, IT’S TIME TO MAKE A RUCKUS BY SUSHMA SUBRAMANIAM

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OC T OBER 2014

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Laura saw Ray at a party. He was quick to compliment her smile – and her bum. A few beers later, she was back at his place, clothes ﬂying off. And that’s when things got weird. The fun, talkative guy from the party clammed up. “He was completely silent,” Laura says. “I could hear everything but him.” The effect was deeply unnerving. Like most women, Laura needed something – a moan, a grunt, an “oh yeah, that’s it”. “I like to hear a man groaning, whispering my name, something to let me know he’s about to climax,” she says. And Laura is not alone – but then neither is Ray. An overwhelming number of guys become suddenly tongue-tied when they’re getting busy. In fact, in a recent survey, 94 per cent of women admit to being 98

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louder than their partner in the bedroom. Okay, that survey was by Lovehoney, a UK-based online sex shop, but bona ﬁde scientists agree. They even have a name for those sounds – female copulatory vocalisation. It’s all part of how women are conditioned: “Women are more comfortable being vulnerable and letting a guy know what they’re feeling,” says psychologist Dr Jim Pfaus. And there’s incentive to join in. “Arousal is about engaging different senses and auditory sensations – all things that may intensify the experience,” says sexual research expert Dr Kristen Mark. Hear that, men? Maybe a refresher course would help. Take this quiz, check the survey results and listen to the experts. And don’t be afraid to speak up.

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PHOTOGRAPHY: MIKO LIM

IT STARTED LIKE A LOT OF HOOK-UPS:

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78 JUST SHUTUP AND CLIMAX! Women’s Health readers reveal the highs and lows of muffling your moans

PERCENTAGE OF WOMEN WHO CONFESS THAT DIRTY TALK IN THE BEDROOM IS A TURN-ON

64 23 67 9 Percentage of women who believe that the louder the sex, the better it is.

Percentage who say that silence in the sack is always uncomfortable for them.

Percentage who say silence is at its sexiest when you’re trying to avoid being caught.

Percentage who consider a soundless sexual encounter to be hot.

Erica still remembers the text she received from her friend Dave one night: “I always thought you’d be the DEEP DOWN best lay of my life.” It was exactly what SH HE FINDS Erica needed to hear. “I’ll let you do DIRTY TALK whatever you want,” she fired back. EM MBARASSING The texts escalated for a few days until the two met up at a bar. TRUE “I want to fuck you,” he growled X FALSE as the pair slammed back against a wall. Back at his place, the floodgates opened: “I love going down on you,” he said. Erica couldn’t get enough. “I was so turned on,” she says. “I’m very type A and have problems giving up control. Having someone tell me what to do was hot.” These days, everywhere you look – and listen – you notice a change: Jason Derulo’s single Talk Dirty was a huge hit. The TV show Girls depicts sex in all its messy, awkward and often loud realness. Long-distance iChats are best with some dialogue, no matter what’s happening on the screen. It’s an interesting cultural shift, says interpersonal communications expert Dr Valerie Peterson. “Sound and talk have always been a big part of sex, but we’ve been taught not to use ‘dirty’ words, and we’ve grown up with a certain amount of prudery,” Peterson says. Connection requires trust – and, she says, “there’s an element of trust in being able to speak freely during sex”. It’s time to find your voice – and hers. The right words, delivered at the right volume, can break down walls between partners. And when that happens, you might be surprised by how much stronger your bond becomes. Take Olivia and Patrick. Most of the time, Olivia liked that Patrick was polite, but in bed she wanted something else. One night after drinks, “out of nowhere, he was saying things like, ‘You love this dick, you only want this dick’,” she says. “At first it seemed out of character. But the way he was taking control – I loved it.” We tend to negotiate our vulnerabilities, says Peterson. “We try not to show our cards and give someone the upper hand. So when you say exactly what you want in bed, or vocalise in other ways, it can be startling, but it’s also a sign that you’re opening up.” Dirty talk is deeply personal; one person’s turn-on is another’s mood killer. That’s why revealing these things isn’t without some degree of risk. But once you find the courage to speak up, it won’t just cement your bond – it could also lower her inhibitions in the bedroom. “Driving her arousal could help fuel her orgasm by distracting her from her anxieties,” Pfaus says. Your homework: try a little dirty talk in the bedroom. “It might feel clinical or weird at first,” Peterson says. But that’ll fade. Sex therapist Sari Cooper suggests practising dirty talk while masturbating, or watching porn together and mimicking what the actors say – even if it’s in a silly, self-conscious way. Become comfortable with it. Whatever you do, ditch the Fifty Shades stuff and give her honest, graphic compliments. “Tell her specifically what you find most beautiful about her,” Peterson says. “After all, what woman wouldn’t want to hear that?”

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HOTTEST THINGS WOMEN HAV E HE ARD FROM A GUY IN BED “You feel amazing.” “You taste so good.” “I want you.” “I wake up hard just thinking about you.”

“I didn’t know you had that in you.”

HOTTEST THINGS MEN HAV E HE ARD FROM A WOMAN IN BED “I get wet at the sound of your voice.” “You make me feel like a wild animal.” “I’m going to be walking funny tomorrow.” “I don’t know what I was doing before I met you.”

PERCENTAGE OF WOMEN WHO COULDN’T CARE LESS IF THEIR NOISE WAKES THE NEIGHBOURS.

“I can’t believe how big you are.” SOURCE: SURVEY OF MEN’S HEALTH/WOMEN’S HEALTH READERS

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PERCENTAGE OF WOMEN WHO WISH THAT MEN WOULD BE LOUDER IN THE BEDROOM.

WorldMags.net Here’s a useful bit of advice: never compare a woman to a great ape. That said, all that noise they’re making? CO OUPLES It’s wild monkey love, baby. WHO SCREAM In the jungle, researchers have TO OGETHER found, female primates make a STAY variety of copulatory calls. Among OGETHER TO bonobos and chimpanzees, our closest evolutionary relatives, the X TRUE females make these sounds while mating to incite male competition. FALSE Males, in turn, are more likely to ejaculate when a female ups the volume, says Dr Christopher Ryan, author of Sex at Dawn. But let’s not get carried away: women aren’t screaming in bed because they want the neighbours to know they’re ovulating. They raise hell in the sack mostly because it makes sex better. A 2012 study from Cleveland State University found that non-verbal communication of pleasure during the act predicted sexual satisfaction. How does that work? “Moaning might be a less intimidating, more comfortable way for people to express pleasure than verbally directing their partner,” says study author Dr Elizabeth Babin. Mary, 29, knows what gets her going, and it’s never what a guy screams when he’s about to climax. “It’s just that little moan,” she says. “That heavy breathing – when you change positions or move in a certain way. It’s reassuring.” “We’re asking at some level, without language, ‘Do we have chemistry?’” says Dr Greg Bryant, an associate professor of communication studies at UCLA. If your verbal cues sync up, that’s great, says psychologist Dr Jennifer Sellers. “Couples who match each other’s communication styles usually have the greatest intimacy,” she says. Quietly mimicking her sounds “shows you care enough about your partner to step outside your comfort zone to make her feel more at ease”. There are limits, however. “I was once in bed with a guy,” says Mary, “and instead of moaning, he squealed like a little girl at the playground. I was really shocked. Clearly, that was a one-time experience.”

Give It Time

TALK DIRTY TONIGHT Hesitant about going there? Just follow our four-step plan to a filthy mouth

Don’t spew out a torrent of filth on the first date. “Dirty talk is born out of trust, communication and a sense of playfulness,” says sex therapist Dr Madeleine Castellanos. “And that take can time to build.” Start by tossing something out there to see how it flies.

Remember that hilarious scene in Forgetting Sarah Marshall where Kristen Bell hears her ex-boyfriend W WOMEN and his date (Jason Segel and Mila WANT MEN Kunis) getting it on in the adjacent TO O BE hotel room? An auditory battle LO OUDER IN ensues between the former partners TH HE SACK to see who can have (or at least pretend to have) the loudest sex. X TRUE Unfortunately, that’s just the movies. No studies prove (yet) FALSE that turning up the volume leads to greater arousal or more intense d yett that willingness to orgasms. And hingg powerful and deep: get loud in bed may signal someth ed the th ultimate sexual you and your partner have reached comfort zone. People express themselves through sex. Those cries of ecstasy are a private language shared by a couple. “They can take on a life of their own between two people,” Bryant says. “They create a feedback loop – the more expressive one partner is, the more turned on the other can become.” Plus, the idea that someone might hear you is just a bonus. “There’s an element of danger – the fear of getting caught – that makes sex more exciting for some people,” says social psychologist Dr Justin Lehmiller. The less concerned you are with who might be listening, the better: “Acting uninhibited, especially with a partner you trust, is one of the great joys of sex,” he says. Holding back, on the other hand, keeps you from feeling present in the moment, which can lower your libido, says Mark. This was a problem that Bianca and Carlos knew all too well. Because they have three young kids, they tend to keep things quiet in bed. But on a recent business trip, they ﬁnally booked a separate room for the kids. It wasn’t long before the people in the next room were pounding on the wall, trying to quiet them down. Fortunately, that was not going to happen. “The sex was better the louder we got,” Bianca says. “It just felt so good to lose control.”

FEMALE S TA R S WITH THE SEXIEST VOICES

Scarlett Johansson

Mila Kunis

Rihanna

ACTORS WITH THE SEXIEST VOICES

George Clooney

Skip Danger Zones

Keep It Simple

Most women have a spot on their body that makes them feel insecure, Castellanos says. (What does she expose or cover quickly when she’s getting dressed?) “If she’s uncomfortable with her belly but loves the way her breasts look, lavish attention on them.”

Limit your euphemisms for her lucky coin purse, her sugar walls or her catchment basin of love. They’ll just sound icky, says sociologist Dr Pepper Schwartz. “You can say things like, ‘I love being inside you’, but words like ‘twat’ should deﬁnitely die a quick death.”

Go Deep Drop an octave into full Barry White mode and see what happens. (Think Mad Men’s Jon Hamm, not Darth Vader.) “Women are wired to respond to masculine traits,” says Castellanos. “A deeper voice is associated with higher levels of testosterone. Your rumbling bass note also conveys conﬁdence.”

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Daniel Craig

SOURCE: SURVEY OF MEN’S HEALTH/ WOMEN’S HEALTH READERS

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Instant gratiﬁcation doesn’t have to be served in a greasy box. Prepare these nutritious dishes in less than 10 minutes and still satisfy a gourmet palate

THE FASTEST MEALS IN THE WORLD YOUR GO-FASTER FOODIES

KATE PERCY Chef, marathon runner and creator of gofasterfood.com

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ANITA BEAN Nutritionist, former bodybuilding champion and author of Food For Fitness

CAROLINE SKIRROW Nutritional therapist and founder of wellness company thefoodﬁxer.com

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PAUL CHAMBERLAIN Sports dietitian who works with both elite and amateur athletes

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EAT AWAY AT TYPE 2 DIABETES

Sink your sweet tooth into this. Mix one tablespoon of mango chutney with half a teaspoon of curry powder and some oil, and dress a leafy chicken and mango salad. Oklahoma State University found mango levels your blood sugar at takeaway speed.

BRAINS ON TOAST

BE A CASHEW MACHINE

SUPERFAST SMARTS

RECOVER AT SPEED

There’s nothing Lecter-esque about this. Rub garlic over toasted sourdough and top with sardines in tomato sauce. Garlic’s sulphides increase your iron uptake from the ﬁsh, sending more oxygen to your brain. The chianti is optional.

WORDS: RUTH EMMETT; PHOTOGRAPHY: PATRICE DE VILLIERS

Sear excess ﬂab by frying a pan of mixed veg with 100 grams of cashews. Add a splash of water, simmer for three minutes, then chuck in pre-cooked quinoa and raisins. The magnesium in cashews keeps your metabolism ﬁring.

One mackerel ﬁllet supplies an entire day’s vitamin B12, keeping your brain at peak form. So here’s a bit of quick thinking: toast some rye bread, spread on horseradish, ﬂake some mackerel on top, then grill for a minute.

Blend leftover cooked rice with 60g of yoghurt, 100 millilitres of milk, a handful of frozen berries and half a scoop of protein powder. Your shake serves up an ideal balance of carbs and protein after a prebreakfast run – and you can knock it back in the same time it takes to suck down a sugarloaded tube of energy gel.

MICHELI N

TASTE IN MINUT E S!

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BOOST YO UR

BONE

SHELLFISH VANITY

Beat the bloat on the beach. Crab meat’s your most reliable source of chromium, a mineral that guards against bloating by balancing bloodsugar levels. Toss a tin of crab meat with two diced tomatoes, a sliced Spanish onion and a handful of corn. Pack it all in a low-GI wholemeal wrap. A mouthful of sand is optional.

STRENGT H

BUILD A STRONGER SKELETON

A quick protein crutch: skewer chunks of mozzarella, cherry tomatoes, basil and cubes of cooked beef. Vitamin K in the herb and calcium in the cheese offer a one-two combination that protects your bones.

MUSSEL UP

Fry onion, garlic and celery in a deep pan, then add mussels and a glass of dry white wine. Steam for ﬁve minutes, then ditch any closed shells. The dish is packed with iron, which shunts oxygen to your muscles for added energy.

MORNING GLORY

This is as easy as your morning shake – and much easier on the tastebuds. In the microwave, melt butter in a mug, then stir in an egg, torn bread, sliced tomato and grated cheese. Nuke for one minute and – voila! – homemade quiche in a takeaway time frame.

BEEF VS THE BIG C

Start a wrap battle with cancer. Mix cream cheese and half a tablespoon of horseradish, spread it over a wholemeal wrap, and stuff with beef and salad. Horseradish is rich in glucosinolates, which Illinois University linked to a lower cancer risk.

TWO-MINUTE HAPPY MEAL

Layer a bagel with mayo, turkey and sliced tomato, then crumble blue cheese over the top. The vitamin B12 combines with the turkey’s tryptophan to help your body produce mood-lifting serotonin. Energetic dancing’s optional.

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HEAVY-DUTY SALAD

Blitz half an avocado with Tabasco, a glug of olive oil and a squeeze of lemon juice. Drizzle it over a salad of cooked chicken, mixed leaves and cherry tomatoes. Oxford Brookes University found hot sauces increase satiety, so this is one salad that won’t feel like a starter.

LEAF OUT CANCER

Pour olive oil and balsamic over a beef tomato cut into wedges and topped with boiled eggs and anchovies. Tomato is packed with lycopene – which wards off prostate, lung and stomach cancer – while the fat in the olive oil helps your body absorb this wonder nutrient.

Bbq BLOOD FATS

A daily dollop of ketchup cuts bad cholesterol, says the British Journal of Nutrition. Make it BBQ-style: mix four tablespoons of tomato sauce (sugarfree, ideally) with two tablespoons of vinegar and a sprinkle of garlic, mustard, cayenne and chilli powders. Add to shredded chicken and devour.

A QUICK PROTEIN CRUTCH: SKEWER CHUNKS OF MOZZARELLA, CHERRY TOMATOES, BASIL AND CUBES OF COOKED BEEF

15-18 PINE NUTS

X SPINACH

+ =

FETA CHEESE

RENEWABLE ENERGY

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NUTRITIONAL ARITHMETIC Quick maths for fast food upgrades Pine nuts keep oxygen pumping around your body, providing a quarter of your RDI of energyboosting iron. Up the nutritional payload with a shot of vitamin C from the spinach. Consider your batteries recharged.

THE

47 FASTEST MEALS IN THE WORLD

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L(AIBNDIHDEROS)

UP YOUR SEX LIFE

Fry garlic, ginger, chilli, capsicum, snow peas, corn and libidoboosting prawns. Speed is rarely applauded in matters of the sack, but this ﬁve-minute quickie should win approval.

COUS COUS + HOUMOUS

X FALAFEL + CHERRY TOMATOES

LOWER BLOOD PRESSURE

A double dose of chickpeas from the hummus and falafel provides half your RDI of potassium, a mineral that offsets the effect of a salty diet and lowers your blood pressure.

AVOCADO

+ + BACON BITS + LETTUCE =

HARD-BOILED EGG

METABOLIC SALVATION

Despite tasting creamy, fatty and utterly indulgent, the complex mix of nutrients in avocados cuts your risk of metabolic syndrome in half, says the journal Nutrition. Add a portion of protein for extra muscle points.

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BAGUETTE

+ TINNED TOMATOES X CHEESE + OLIVES + ONION

STRONGER BONES

Assemble all the ingredients and grill for 2-3 minutes. Hydroxytyrosol, an antioxidant found in olives, preserves bone density, according to research in the European Journal of Pharmacology. The healthiest pizza you’ll ever slice.

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HE UNDO T

AFCEXHERECISSE O

recovery burger

Dish up half your RDI of selenium to curb post-gym muscle stress. Grill a portobello mushroom in soy sauce, stuff it in a bun, add some mozzarella . . . and relax.

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47 FASTEST MEALS IN THE WORLD

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HEART AT SPEED

ANTI-CHOLESTEROL CLUB

Layer chicken, capsicum, spring onion and artichoke on toast. These ingredients strengthen your heart by balancing your blood fat. Sounds marginally more appetising than a sweaty sprint session.

GUNS-SLINGER EGGS

The protein-to-carbs ratio makes eggs on toast an ideal meal for muscle building. Give yours a Mexican twist: beat two eggs with milk, and microwave. Stir in a teaspoon of salsa and some black beans, then blitz for three minutes for the fastest huevos rancheros in the West.

SUMMER ROLL REWARDS

Pick up rice paper wrappers in the world foods aisle, wet them, load with salad greens, ready-cooked prawns and capsicum – and roll. Prawns are swimming in protein and B vitamins to help you push harder during exercise. Think of this meal as a veritable brawn cocktail.

BAR YOUR HANGOVER

Heavy night? Try this morningafter relief package. Blend a handful of sesame seeds with a handful of macadamia nuts, two handfuls of dates and some oats. Compress the mix in a baking pan, slice into squares and await your salvation. According to the Journal of Agricultural and Food Chemistry, sesame seeds repair fatty liver damage.

NUKE FAT WITH FAT

Upgrade your baked eggs. Season half an avocado, crack an egg into the hollow and microwave for 90 seconds. A study published in Nutrition Journal linked avocados to lower body weight. How many high-fat ready meals can you say that for?

CHICK C C C

28-31

MICHELIN IN MINUTES

11th-hour recipes from time-conscious chefs AT THE BARBECUE Place a hot plate on the grill and add edamame beans, a knob of butter, a splash of sake and sea salt. CHOSEN BY Scott Hallsworth of Kurobuta WHY? Cancer-ﬁghting folate to offset all that charred meat.

ON A DATE

JOINT FORCES

Blend two cucumbers, an avocado, Greek yoghurt and lemon zest for a cooling soup. Serve the morning before any impact sport: cucumbers are high in jointprotective silica. Note: it won’t make you immune to shoulder charges.

BLACK-OUT DISEASE

Full of insoluble ﬁbre, black beans combat colon cancer, say Michigan State University researchers. Scoop the middle out of a wholemeal baguette, then stuff with mashed beans, salsa, jalapeños and shredded lettuce. Easily the healthiest burrito you’ll ever eat.

Mix some cooked prawns with green mango, a handful of peanuts, sliced shallots, fresh mint and coriander. Mention its Thai name (yam gung fuu) for extra chef points. CHOSEN BY Michael Wignall of The Latymer restaurant WHY? This dish is rich in vitamin E, which raises production of sex hormones. Skip dessert and hail a taxi.

FOR THE IN-LAWS Combine cream cheese, honey and mustard, then spread the mix over a wheat wrap. Fill with smoked salmon and a little rocket for silver service at gold medal-winning speed. CHOSEN BY Bernhard Engelhardt from Suchef WHY? Honey’s mood-lifting kaempferol compound will soften the stoniest guests.

WITH A HANGOVER Sear a steak for three minutes on each side. As it cooks, spread butter and crème fraîche over sourdough. Assemble with torn lettuce and dill pickle. CHOSEN BY Gareth Bowen of Gillray’s Steakhouse & Bar WHY? High in protein, this sandwich also contains the amino acids you need to feel human again.

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SHYORURIGNUTK

belly-off noodles

Pick konjac for your wok – think of the Asian plant as noodles without the kilojoules. Fry with mixed veg for a dose of glucomannan, a ﬁbre that deﬂates post-meal bloating.

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SALAD, ONE SIZE UP

Whisk a teaspoon of honey with oil and lemon, and pour over a salad of rocket, prosciutto, ricotta and wedges of nectarine. The fruit’s potassium turns protein into muscle for an ultra-fast fuel stop.

35-39 5-WORD Nutrition doesn’t get simpler than this

GRILL BACON. STUFF BETWEEN BREAD

LEAN FOR CHEESE

Smear garlic hummus on four oatcakes and top with slices of feta, cucumber and fresh mint. Feta lowers the fat content by 36 per cent compared with cheddar, while the smell of mint is enough to cut food cravings, according to Wheeling Jesuit University in the US. Worth a sniff, surely?

HEARTY FAST FOOD

Spike a glug of sour cream with a sprinkle of cumin, chilli and a squeeze of lime. Pour it on chicken, sweetcorn, black beans and lettuce, and stuff the mix into a taco shell. Cumin drops your cholesterol levels, according to the International Journal of Health Sciences. Think of it as a pipe cleaner for your arteries.

BEANS MEAN HEALTHY CARBS. REALLY High-ﬁbre baked beans on toast balances cholesterol

TOP ASPARAGUS WITH EGG, PARMESAN Vitamin K from the veg and egg’s choline join forces to ﬁght Alzheimer’s

JUST GRAB THE DAMN HAM Buy additive-free and off-the-bone to devour postgym

SOAK IT BACK UP

CAN YOUR HUNGER

HOT SLICE OF HEALTH

PLENTY MORE FISH . . .

Throw avocado, cherry tomatoes, a tin of tuna and cannellini beans onto a bed of mixed leaves. The beans re-stock potassium, which you sweat out in the gym. You’ll feel “up” even when the endorphins go down.

Niacin in pig meat can extend your life expectancy

Harvard University found berries sink your risk of heart disease

GO WITH YOUR GUT

Kidney beans are rich in resistant starch, an immune-boosting prebiotic. Mash, fry with chilli, and add pre-cooked chicken and red capsicum. Man ﬂu won’t stand a chance in this Mexican stand-off.

RECIPES

BLITZ YOGHURT, BANANA, BLUEBERRIES, HONEY

BUILD BIG

MUSCLE FASTER

FAT’S ACID BATH

Make panzanella, an Italian bread salad. Slosh two generous tablespoons of vinegar with a glug of oil over half a can of chickpeas, two sliced tomatoes, mixed leaves, half a thinly sliced Spanish onion and chunks of crusty bread. A Japanese study in Bioscience, Biotechnology and Biochemistry found vinegar’s acetic acid limits fat storage. Forza Italia!

EYE THE PRIZE

Sear a salmon steak to see the benefits. Remove the fillet from the pan, then coat in a dash of sake and soy sauce. Put the fish back in, cook for a few more minutes and serve with steamed veg. Eating salmon twice a week lowers your risk of macular degeneration.

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Add mixed beans to chopped tomatoes and chicken pieces, then grate in some lemon zest. The American College of Nutrition reports that the pectin in citrus peel effectively parks those 3pm cravings.

Cut a baguette into chunks, smear on some pesto and top with mozzarella and sliced tomatoes. Drizzle with olive oil and grill for 10 minutes. The New England Journal of Medicine says increasing your olive oil and vegetable intake cuts your risk of cardiovascular disease by 30 per cent. You’re all heart, big guy.

Mash two hard-boiled eggs with cottage cheese, lemon juice and olive oil. Mix in chunks of tuna and salmon, and serve on crusty bread. The combo of oily and non-oily ﬁsh better protects against heart attacks than eating either ﬁsh solo, according to a University of Minnesota study.

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BUSINESS FROM I F H I P - H O P A R T I $ T $ K N O W A N Y T H I N G , I T ’ $ H O W T O TA K E C A R E O F B I D N E $ $ . EMPLOY THE METHOD$ OF MU$IC’$ BIGGE$T MOGUL$ AND $ELF-AGGRANDI$ER$ T O E N $ U R E Y O U ’ R E M A K I N G M O ’ M O N E Y, N O P R O B L E M by Tom Banham

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photography by Robyn Vickers

illustrations by Nick Hardcastle

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WorldMags.net Jay Z once rapped,

“I’m not a businessman, I’m a business, man.” He may have 99 problems but, as this lyric suggests, cash ﬂow ain’t one. Jay is worth an estimated $475 million with a business portfolio that spans media, fashion and sports ownership. His is an empire-building state of mind and, like diamond grills, it’s one that’s common in hip-hop. The street-forged hunger for wealth has made the world’s best rappers some of the world’s best businessmen. Here, MH brings them together with a posse of business analysts to give you the plan to make notoriously B.I.G. money. 02

“Seek ownership, not money”

Fiddy turned record sales into a label, a boxing promotions company and a headphones brand. The money followed. Own at least one project a month and ensure everyone knows it’s yours. Being the project-completer is golden. According to Halvorson, exposure is key to image. 03

Fiddy has gone from trouble magnet to rap magnate worth $450 million. Here’s how you can get rich – no dying trying

“Small steps bring big changes”

You can’t go straight from the dangerous streets (of Fitzroy) to superstardom. Break goals into achievable steps – our brains ﬁnd it easier to tick off concrete objectives than abstract aims, says Dr Heidi Grant Halvorson, author of Nine Things Successful People Do Differently. Instead of “do better at work”, start with “pitch ﬁve ideas at team meetings”. Pitchin’. 112

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“Be fearless”

A Cambridge University study found successful entrepreneurs assess danger in the same way as teenage boys – they’re more willing to take risks. For Fiddy it meant battling gun-toting crack dealers. For you, employ dangerous boardroom tactics like speaking out of turn and occasionally challenging your boss. Pimpin’ never was easy.

later in the day. Remove the insults and you will be left with some useful advice. 05

“Turn shit into sugar”

When his label dropped him, 50 Cent made mixtapes, one of which wound up in Eminem’s ofﬁce, leading to a million-dollar deal. If a project goes awry, put your hand up and offer a solution, says David Pardey, from the Institute of Leadership and Management.

“Some day everybody faces a bullet with their name on” 06

Fiddy has what Halvorson calls a “promotion” mindset – he’s motivated by achieving goals, not avoiding failures. Reframe risks as objectives. “Don’t go over budget” becomes “reduce costs by 10 per cent”. Besides, a drive-by from that bloke in accounts is unlikely.

“Don’t listen to people who try to slow you down”

“Your opinion of yourself becomes your reality”

Develop a thick skin. A spray from your boss doesn’t mean he hates you; separate the message from the emotion and examine it objectively

If you want rap god levels of conﬁdence, fake it till you make it. Harvard University found adopting a “power pose” for two minutes

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boosts testosterone by 20 per cent, increasing job performance. Think ﬁsts on hips, not gang signs.

“Be disciplined in every part of your life” 08

When Fiddy rebuilt his career, he also took his body from ghetto scrawn to pimping power. Exerting willpower in one ﬁeld boosts discipline elsewhere. Macquarie University found people who took up weight training were more likely to improve in other aspects of their life. Pump iron before you hit the ofﬁce so you’re always packing for the morning meeting. 09

“Know when to be bad”

With a rap sheet including drugs, weapons possession and assault, Fiddy knows how to be ruthless. Carrying an Uzi in your lunchbox isn’t wise, but ofﬁce arguments aren’t always bad. Ensure they are private and focus on business, not emotion. Then let your gangsta side out. By which we mean don’t be afraid to argue the case for your proposal with a slightly raised voice.

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NAS “NO IDEA’S ORIGINAL”

“What you base your happiness around? Material, women, and large paper. That means you inferior, not major”

Research in Review of Public Personnel found focusing on salary brought three times less job satisfaction. Seek out work you find meaningful, then let the plaudits follow, yo.

BIG K.R.I.T. “BOOBIE MILES” “You gotta play until the end. The only difference between a winner and a loser is a winner plays until he wins” See failures as learning opportunities. What went wrong? Which elements worked? Most people quit before the finish line, not realising that it’s right round the corner.

Cash rules everything around MCs – take inspiration and make sure you’re paid in full

WHO?

MIND ON HIS MONEY

P DIDDY

When Diddy took a 50 per cent stake in premium vodka label Cîroc, it was selling 60,000 bottles a year. He made it an A-list party staple, and within ﬁve years it was shifting 2.1 million. Gents, raise a gla glass.

We’re more motivated to work on projects we have a personal stake in, says Halvorson. If you can’t afford to buy shares, make an emotional investment instead by telling family that you’re leading a project. Failure won’t be an option.

One of Diddy’s many lavish purchases is a sleek $65-million yacht.

DR DRE

Beats by Dre launcched a multimillion-dolllar headphone markket. Branded cans arre now a bigger hip-ho op staple than hydraulics on yo your suspension.

Dre’s studio rep inﬂuences how we see his headphones, says Dr Daniel Ariely, professor of psychology at e University. In interviews, link Duke your accomplishments to future ponsibilities to ensure you’re resp asssociated with success.

In 2012 Dre bought a $15.4-million home in the Hollywood Hills Hills.

The original hip-hop business mogul, Master P invested his record label earnings into everything from a phone sex line to a sports management company.

Spreading your investments minimises risk, says adviser Ben Yearsley. “If all your money’s in tech, and the sector crashes, your investments crash.” Go for unrelated sectors and different territories.

P forked out on a quartet of diamond-encrusted p rims, at $250,000 a pop.

MASTER P

TUPAC

The rapper’s murder in 1996 marked the low-point in hiphop’s east-west feud, but it spiked his album sales. Seven of Tupac’s platinum records have been posthumous.

HOW TO KEEP IT REAL

Scarcity sells. Things in short supply are worth twice as much. It works for both limited-edition products and your time. Leave people wanting more; claim your schedule’s too busy for meetings over 15 minutes. Hell, it’s less extreme than dying.

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MONEY ON HIS MIND

Tupac’s motherr co-manages his estate, and pro oﬁts fund his arts charity.

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Founded 40/40 Club

Opened Fatburger

Jay starts strong. His luxury sports bar is said to rake in $10 million a year and is planning expansions in the UK, Japan and China. Although he may not rap about it, his portfolio diversity is crazy right now.

Yeezy’s counter is weaker. The two burger franchise restaurants KW Foods opened in his Chicago hometown were shuttered within four years. A college dropout who can’t even work in fast food? Yeezus!

Founded Rocawear The battle continues with Carter’s clothing line, launched in 1999 and sold eight years later for $204 million. He still sits on the board, and for his “creative input” pockets an estimated $5 million a year. Jay is making it rain.

Roc Nation Jay delivers a bodyblow with his investment empire. “It lets him expand into any unexplored market,” says Forbes senior editor Zack O’Malley Greenburg.

ounded Kanye West Yeezy stumbles with a womenswear line that debuted to barely stiﬂed sniggers from the fashion cognoscenti. Cue foammouthed rants that his leather jogging pants weren’t taken seriously.

DONDA Kanye’s staggering, and his creative agency of “doctors, designers and DJs” ain’t helping. Kanye promised a “trillion-dollar company”, but it’s yet to make a cent.

“Nobody’s perfect, ain’t none of us worthless. We all got a place, and we all got a purpose” Take note of the things you do well, and how they add value to others. Analyse where your company lacks skill and train for those areas to make yourself indispensable.

INVEST IN YOUR FUTURE At first, we put every Jay Z’s Z Savvy y Leaves Kanye ye Reeling “He’s built his business across different sectors, so more opportunities are available to him,” says Dr Anita Elberse, of Harvard Business School. “Success builds success.” Capitalise on office victories; there will never be a better time to ask for more seniority, responsibility and, yes, money, than after a successful project. Where Kanye’s ego ignores advice, Jay Z hangs with people he can learn from and upgrades his mentors regularly. “Having the support of influential people at work is vital,” says Dr Rob Yeung, author of How To Win. Find people with skills you lack to support your development. Throne: taken.

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cent we made back into the band. It was ﬁve years before we paid ourselves anything. To stay aﬂoat, we kept doing our day jobs – I worked in a factory making furniture. But that enabled us to invest our money into paying for merchandising and recording equipment.

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“Pondering my next accomplishments, it’s condescending to say I won”

Always think of a win as a step towards another win, but don’t let success make you overconﬁdent. Celebrate it, then approach your manager and request more.

02 Communicate your brand

When he moved into reggae, Snoop had a ﬁlm crew document his metamorphosis from Dogg to Lion. That brand awareness is vital. “Be visible where decision makers go for information,” says Arruda. Ensure that what you put on blogs or LinkedIn is worth paying attention to, such as discussion of industry developments or subtle reminders of your recent achievements. Not a picture of your new corn rows. Dope return 78 per cent of professionals run an online search of potential colleagues before they do business, according to marketing ﬁrm SiliconCloud. It pays to represent online.

03 DRIVE FOR SUCCESS AND PIMP YOUR RIDER

BUILD A WINNING TEAM From your

SWEAT THE SMALL STUFF Last month I got off

ALWAYS KEEP ITWe’ve REALstuck with

management to your sound engineer, you’re only as good as your team. So when you ﬁnd good people, keep them close. Most of our team, like our booking agent for example, have stayed with us over the years. Loyalty is important. You’re only ever as strong as your weakest link.

stage in Europe and was immediately spell-checking our artwork. From overseeing our merchandise to running our own social media, we’ve always been totally hands-on. That’s why we started our own label, Goldern Era, in 2009 to keep control both creatively and commercially.

the view that there’s business and there’s music and never the two shall meet. When we’re in the studio we don’t craft a song for the sake of selling records. We make each song purely on the basis of what’s necessary to make it sound good. That’s how you get longevity.

Deﬁne your brand Snoop’s brand has had three distinct phases: gangsta, pimp and rastafarian. Each time, Snoop embodied that image completely, adapting his lyrics, appearance and persona. “This ensures people know exactly what you offer,” says executive coach William Arruda. Your brand should ﬁll a gap in your “market”. If your department lacks client-facing skills, arrange more external meetings. Lacks social media savvy? Do a course. If your company’s pimp-free, well, probably best it stays that way. Dope return Research at UCLA found that having three things you’re known for makes you more persuasive.

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It’s evolution, not revolution Each time Snoop changes his image, it’s a development rather than complete overhaul. Some brand markers (like his taste for herbs) remain. This continuity is vital, says Arruda. “Build a bridge between your existing brand and the next phase.” If you’re known for being creative but not as a team leader, volunteer to lead sessions that will make other people more creative and you’ll be seen as a leader, too. Just leave the hooch at home. Dope return The London School of Marketing found that brand continuity is vital to maintain your public image. OC T OBER 2014

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SELF-PRESERVATION

by Aaron Scott photography by Ben Rollison

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WorldMags.net My wife walks through the front door and drops her keys on the table. She wrinkles her nose: “What’s that smell?” “What smell?” “That . . . rank smell.” I sniff. “I can’t smell anything.” “It’s coming from the kitchen.” I sniff again. “Oh, that’s the fermented sauerkraut I made last Saturday.” It’s now Thursday evening. The two-litre jar of chopped cabbage and sliced carrot has been sitting on the top shelf of our kitchen cupboard for ﬁve days. The lid is bulging ominously. Inside, the cabbage has turned a dull grey and is topped by a thick rind of bubbles. My wife picks up the jar, sniffs it, then rubs her forehead. “Can you at least put it in the fridge?” “Sorry. It hasn’t ﬁnished fermenting yet. It needs at least another three days at room temperature.” She closes her eyes. “So the vegetables in there are rotting?” “No, they’re fermenting. I’m making sauerkraut.” “Why are you making fermented sauerkraut?” Good question. I decide to start by telling her a story. WorldMags.net

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“FERMENTATION TRANSFORMS FOODS NUTRITIONALLY. THE PRE-DIGESTION OF FERMENTED FOODS MAKES THE NUTRIENTS MORE EASILY AVAILABLE TO US” – SANDOR KATZ

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IF A MOVIE WERE EVER MADE about the life of Sandor Katz, it might be entitled “The Fermentation Fetishist”. For the ancient art of fermentation – that process of preserving and ennobling food by allowing bacteria to feast upon it – first charmed Katz, then saved him, then inspired him. Growing up in New York, the son of Polish and Lithuanian Jews, the young Katz was smitten by the sharp, acidic flavours of the fermented foods that filled the city’s delis. “I always loved what we used to call the New York sour pickles,” he says wistfully. “They’re fermented cucumbers.” As Katz moved through high school, then university, he found himself drawn to politics. Throughout the Eighties, as a young gay man with a passion for civil rights, he threw himself into New York’s community political scene. A promising career loomed before him until, in 1991, he discovered he was HIV positive. His political ambitions evaporated. Shellshocked, he quit his work and moved back in with his parents. Terrified by the thought of spending the rest of his life on anti-retroviral drugs, he began

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grasping desperately for a natural cure for the virus. A year later, he heard rumours about a rustic retreat for gay men in the backwoods of Tennessee. Exhausted, desperate and wasting away, Katz decided to visit. And it was there, among the maple and dogwood forests of the Deep South, that fermentation re-entered Katz’s life. “For the first time in my life I had a garden,” he explains. “As a naïve city kid, I realised that all the cabbages were ready to eat at the same time. So I had to figure out strategies for what to do with them all. And I remembered how much I’d loved sauerkraut as a kid – so I decided to make sauerkraut.” As the flavours of fermentation had entranced him as a kid, now the process of fermenting vegetables enraptured him as an adult. He became fascinated by this process of benevolent decay; this bacterial atrophy that turns grapes to wine, hops to beer, soy beans to miso, cocoa beans to chocolate, milk to cheese and much else besides. (The chief difference between fermentation and rot is that fermentation is anaerobic, consuming no oxygen, while rot is

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aerobic. Leave a cabbage leaf in the open air and it will rot; submerge it in liquid and it will ferment.) Katz began to expand his repertoire, filling the kitchen at the retreat with quietly bubbling jars and gently fizzing crocks. Two decades on and Katz, whose signature look is a truly outstanding handlebar moustache, has become the world’s foremost champion of fermented foods. He goes by the nickname “Sandorkraut” and has written a series of best-selling books on fermentation. He travels the globe giving lectures and running workshops. When I speak to him, he’s on a red-eye train from London to Ghent, where he’s due to spruik his latest book, The Art of Fermentation. And his message is taking hold. In Europe and the US, fermented foods have become ultra trendy, with sauerkraut, kimchi, kefir and tempeh popping up on the hippest menus. In Australia, fermented vegetables are elbowing their way onto the tables of serious restaurants, from Marque in Sydney to the Auction Rooms in Melbourne to Ethos Eat Drink in Hobart. Fermentation is the underground food movement du jour. And much of that can be traced back to the evangelical preaching of Katz. But Katz’s message isn’t simply one of flavour and fashion – it’s also one of health. See, Katz has now wrestled his HIV to the floor. The man is fit and healthy. Yes, he now takes antiretroviral drugs. And, no, he makes no outrageous claims that sauerkraut can cure AIDS. But he is convinced that the nutritional punch of fermented foods – foods swarming with colonies of bacteria – have played a powerful role in helping him return to good health. “Fermentation transforms foods nutritionally,” he tells me. “The predigestion of fermented foods makes the nutrients more easily available to us. Then there’s the production of certain unique micro-nutrients that are produced by the bacteria as they ferment the food. Then there are the strains of live bacteria that are only found in certain types of fermented food. To have a food that can improve your digestion and your nutrient assimilation; a food that can improve your immune function and mental health – that’s huge.” My wife, however, remains unmoved. A medico by trade, she puts stock in science, not stories. She eyes my jar of sauerkraut dubiously. “Some pretty big claims there,” she says. “But where’s the evidence for these miraculous health benefits?”

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THE ADULT HUMAN BODY is home to around three kilograms of bacteria – roughly the same weight as your brain. Every nook and cranny of your person is swarming with microscopic bugs, from your skin to your mouth to your throat to your gut. You are not an individual entity – you’re an ecosystem, home to vast, teeming populations of bacteria. And these bacterial populations, collectively known as your microbiota, are crucial to your good health. “We’re a composite organism,” says Dr Justin Sonnenburg, a microbiologist at Stanford University. “And this microbial component is just as important to our biology as our human cells.” Indeed, so important is our microbiota, scientists like Sonnenburg are now beginning to think of it as an organ, just like our stomach, our liver or our kidneys. These microbial legions modulate our immune systems and control our metabolisms, they regulate our central nervous system and shape our moods. Although the precise mechanisms remains shadowy, the importance of these populations of bacteria are now scientiﬁc fact. Obesity, cancer, depression, allergies, cardiovascular disease, inﬂammatory bowel disease, autoimmune diseases like asthma, even tooth decay – all are being traced back to disruptions in our microbiota. Put simply, these vast populations of bacteria don’t live on us – they live with us. Without us, they die; without them, we die. Our microbiotas start developing at birth. In our mother’s womb we

are sterile, free of all bacteria. But as we begin struggling down the birth canal, then pushing our heads into the light, we are coated with millions of microbes (the vagina is a veritable jungle of bacteria). When we first take our mother’s nipple and begin sucking down breast milk, we ingest millions more (breast milk is swarming with the stuff). And thus the process begins, a process that gathers steam as we begin eating, crawling, walking. By the time we’re three, our microbiotas have been largely established. Whether your bacterial ecosystem is diverse and healthy or narrow and fragile depends, to a large extent, on those first three years of life. If you were born by caesarean section, then your microbiota would have suffered. If you were fed formula rather than breast milk, it would have suffered further. If you led a cocooned existence as a child, rarely getting dirty or touching other humans or patting animals, it would have taken another hit. But if this describes your early life, don’t despair. Over the past few decades, the entire Western world has been doing its level best to destroy our bacterial friends. We’ve been starving them with low-fibre diets, ravaging them with antimicrobial soaps, obliterating them with course after course of antibiotics. We’ve sought to cleanse them from our kitchens, scrub them from our skin, poison them from our guts. Little surprise that, taken as a whole, our microbiotas are now seriously impoverished. Like a rainforest that has been burned

DIY Sauerkraut As Katz likes to say: “Humans didn’t invent fermentation; fermentation created us.” Hone your fermenting skills with this basic sauerkraut recipe from Katz’s book Wild Fermentation: The Flavour, Nutrition, and Craft of Live-Culture Foods. INGREDIENTS 750g green cabbage 750g red cabbage 1.5 tablespoons sea salt PROCESS 1 Chop or grate the cabbage as finely or as coarsely as you like. Place it in a large bowl and sprinkle with salt. This pulls water out of the cabbage, creating the brine in which the cabbage will ferment. 2 Mix the cabbage and salt together and pack it into a jar or earthenware crock. Pack small amounts at a time and tamp it down hard with your fists, forcing water out of the cabbage. Keep tamping it down until the water covers the top of the cabbage. 3 Place a clean and boiled rock on top of the packed cabbage. This forces more water out of the cabbage and keeps it submerged beneath the brine. Cover the jar with a cloth to keep dust and flies out. Periodically tamp the cabbage down to ensure it stays submerged beneath the water. 4 Leave the mixture to ferment. The cooler the position, the slower it will ferment. If mould forms on top, simply scrape it away. Taste the ’kraut every day or two. It should turn tangy after a few days. The taste will grow stronger as time passes. When you’re happy with the taste, put the jar in the fridge. 5 “Develop a rhythm,” suggests Katz. “I try to start a new batch before the previous batch runs out. I remove the remaining ’kraut from the crock, repack it with fresh salted cabbage, then pour the old ’kraut and its juices over the new ’kraut. This gives the new batch a boost with an active culture starter.” 6 Once you’ve mastered basic sauerkraut, experiment with different produce and flavourings. Katz recommends vegetables like carrots, turnips, beetroots and Brussels sprouts; and herbs and spices like dill seeds, caraway seeds, celery seeds and juniper berries

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WorldMags.net and logged, our bodies have become inhospitable places for our bacteria. All of which terrifies Sonnenburg. I put a hypothetical to him: if I were born by c-section and fed formula as a baby, if I eat a low-fibre diet and indulge in antibiotics, if I scrub my hands with antibacterial soaps and wipe my kitchen benches with antimicrobial cleansers, what dangers am I opening myself up to? Sonnenburg pauses. “Yeah, well, the best data out there suggests that this will put your immune system in an inflammatory state. This simmering inflammation will put you at risk for diseases ranging from cancer to obesity to asthma to Crohn’s disease. The studies suggest you could be facing big problems.” Fortunately, as Sonnenburg notes, the great strength of the microbiota is its malleability. Fragile microbiotas can be strengthened, just as robust ones can be weakened. And this is where fermented foods come in. These foods teeming with colonies of bacteria are an antidote to our sterile modern landscape of antimicrobial soaps and antibiotic medications; they are the handfuls of live seeds spread over that burned and logged rainforest. “There’s good evidence that taking live microbes orally has a real impact on our health,” says Sonnenburg, who, on request, sends me a thin sheaf of supporting studies. The data is not yet overwhelming – this is cutting-edge science – but it’s pointing in the right direction. “It’s clear the biological effects are positive,” says Sonnenburg. I ask if he eats fermented food. “Absolutely,” he shoots back. “I eat yoghurt, kefir, kimchi – I always make sure I’m consuming something fermented. And that goes for my kids, too. I make sure they’re constantly being exposed to fermented foods.” I relay Sonnenburg’s words to my wife with an air of triumph. Still, she’s unconvinced. “Okay,” she says. “So if these bacteria are so wonderful for our health, can’t we just take a probiotic supplement? And what about Yakult? Isn’t that stuff meant to be full of good bacteria?” She casts an accusatory glare at my bubbling jar of sauerkraut. “I mean, do we really need to be fermenting cabbage in our own kitchen?” Fair point – I’m stumped. So I strike a deal: I promise her that if I can leave my sauerkraut on the top shelf of the cupboard for three more days, I’ll have an answer. 120

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HELEN PADARIN’S EYES WIDEN at the mention of fermented food. Like Katz and Sonnenburg, Padarin is in thrall to the power of fermentation. She makes sauerkraut, kimchi, kvass (a fermented rye drink popular in Russia) and kefir (a fermented milk drink that hails from Central Asia). Her current obsession is kombucha, a bubbly fermented drink of sweetened black tea that originated in China. “There have been days where I’ve drunk 4-5 litres of kombucha,” she admits. “I’ll often drink it at parties. I have it in a wine glass. I’ve gone through a lot of kombucha.” A nutritionist based on Sydney’s northern beaches, Padarin has spent much of her professional life working with children suffering from allergies, asthma and autism. A decade ago she read Sally Fallon’s classic cookbook Nourishing Traditions. Intrigued by the chapters on fermented foods, she began shuffling them into the diets of her patients. The results stunned her: she noted that chronic problems suddenly eased. She began eating the stuff herself and noticed the changes immediately: her energy soared, her mind grew clear. “Fermented foods are so powerful,” she says. “I often say to people: if we didn’t change anything else but got everyone eating fermented foods every day, we’d have a very different health care system.” So I put my wife’s question to Padarin. Sure, stuffing vegetables in jars and letting bacteria do their thing may be well and good for Katz in his backwoods retreat, or the world’s finest chefs in their gleaming kitchens. But what of the rest of us? Should we really be packing cabbage into jars and waiting till the bugs have their way? Can’t we just down a daily bottle of Yakult? Padarin raises her eyebrows. “Ah, no,” she says with firm emphasis.

“THERE HAVE BEEN DAYS WHERE I’VE DRUNK 4-5 LITRES OF KOMBUCHA” – HELEN PADARIN

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“Yakult’s just good marketing. I wouldn’t recommend it at all. It’s super high in sugar.” Pickled vegetables are similarly dismissed – they’re preserved in vinegar, which kills off the bacteria. Tins of sauerkraut or kimchi found in supermarkets are also waved away – to ensure they don’t explode on the shelf, they’ve been pasteurised, eradicating the bacteria. I persist. What about probiotic capsules? Padarin shakes her head. “Take live, fermented kimchi, for example. You’re not just getting this little capsule filled with one or two strains of bacteria. You’re getting multiple strains of bacteria along with acids and enzymes and vitamins and minerals. It’s like having a probiotic supplement, a multivitamin supplement, an enzyme supplement and an anti-inflammatory supplement all in one hit. You’re getting supercharged food, basically. With sauerkraut or kimchi you’ll get vastly more vitamin C from the cabbage than you will from either raw or cooked cabbage.” Emboldened by Padarin’s words, I decide to try my sauerkraut. It’s now spent seven full days on the top shelf of my kitchen cupboard. I take it down and place it on the bench with quiet reverence. The glass is warm to the touch. I unscrew the lid and am hit by a jet of sour air that knocks me back half a step. I regather myself and peer into the jar. Bubbles are fizzing up out of the mixture, forming a scum line of foam that dribbles over the lip of the jar. I feel like a mad scientist with his steaming beakers and bubbling test tubes. Grinning, I dip a fork in and take a mouthful. The first thing I notice is the effervescent fizz on my tongue. Then comes the pungent, almost sickly flavour. In a moment of culinary daring, I’d sliced three cloves of garlic into the mix. Clearly it was a mistake. The taste of garlic is nauseatingly strong. I dip the fork in again and offer it to my wife. Grimacing, she takes a nibble. “Oh God!” She leans over and spits it into the bin. “That’s horrible! Chuck it out . . . ” I feel the weight of the jar in my hands. I’ve ruined two heads of cabbage, four carrots and three cloves of garlic. I’m not even sure if the jar’s salvageable. Clearly it’s time to speak to a professional.

WorldMags.net The Good Dirt According to Dr Justin Sonnenburg, eating fermented foods is simply one step towards strengthening and diversifying your microbiota. Here are his other recommendations for creating a bacterial ecosystem so wildly diverse it would excite David Attenborough.

Eat Fibre: “The single most important thing people can do in the Western world is to consume more ﬁbre. That means more whole grains, more vegetables and more legumes.”

Get Dirty: “I think many people wash their hands way too much. Sure, if you’ve been handling a dirty shopping trolley or heavily used gym equipment it’s not a bad idea to wash your hands. But if you’ve been gardening, for example, you can be a little more relaxed.”

Open the Door: “Get out into nature. Get yourself exposed to microbes that are part of the natural ecosystem rather than the built environment that most of us live in.”

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“I’M STILL COOKING, BUT I’M NOT USING A FLAME. I’VE GOT NO OIL, GREASE OR FAT IN MY KITCHEN. I’VE JUST GOT MY JARS BUBBLING AWAY” – DOMINIC ANGELUCCI

“Food is medicine,” says Dominic Angelucci, raising an instructive ﬁnger. “But here’s the thing: it doesn’t have to taste like medicine.” Born in Edinburgh to a Scottish mother and Italian father, Angelucci has been a chef for over three decades. He plied his trade in the Scottish capital before moving to Sydney in 1991. He worked for a time at Bayswater Brasserie before assuming the coveted role of sous chef at Woollahra’s Bistro Moncur. After a time, however, the frenzied atmosphere of the professional kitchen took its toll. “Chefs are psychopaths,” he says by way of explanation. So he downed his frypan and began sniffing about for a new opportunity. Inspired by the frugal existence his Italian grandparents had scraped out on their farm in Lazio – where a summer crop and slaughtered pig had to see them through the winter – he started making jars of fermented vegetables in his home kitchen. He called it Life in a Jar and began selling the jars at local delis. Demand promptly outstripped supply. “I ended up going through four kitchens in that ﬁrst year,” he says. “I just kept outgrowing them. It was like trying to hold a wild horse. Every month our sales increased.” Angelucci holds up a jar of his cabbage, carrots and fennel

concoction. “See, my surname means ‘many angels’ in Italian. Which is funny because I’ve got many angels in each jar of this stuff. I’ve got more than eight million bacteria per gram in this jar. You know what I mean? Many angels.” I spear a forkful and take a bite. The vegetables are crisp, acidic and just a little tart. It’s a strong, sharp taste that’s a world removed from the funky stodge I created. Little wonder really. While I bought two tired heads of cabbage off the specials tray at my local greengrocer, Agelucci prizes freshness. Every Monday morning at 3am, he drives out to the Sydney Produce Market in Flemington and buys vegies that arrived late on Sunday evening. He packs them in the back of his van, then drives back to his inner-city kitchen and processes them the same morning. “It can’t get any fresher,” he says. “I’m maximising the sugars because every hour after it’s been cut up you start losing the natural sugars.” Once the produce is chopped and packed into the jars, the fermentation begins. While I simply packed my cabbage in its own juice, waiting for the resident bacteria to do their thing, Angelucci adds his own culture. He buys milk from Tasmania, separates the curds from the whey, then mixes the whey with keﬁr grains. After creating this culture two years ago,

he now has a bacterial starter that grows more potent with each passing day. “When I started, two years ago, my product had 1.5 million bacteria per gram. Now it’s 8.8 million. It’s getting stronger all the time.” For Angelucci, the process of fermenting vegetables is one of pure wonder. He speaks of his bacterial kitchen-hands in awed tones. “I’m still cooking,” he says, “but I’m not using a ﬂame. I’ve got no oil in my kitchen, no grease, no fat. I’ve just got my jars bubbling away. It’s like alchemy.” He lets out a bark of laughter. “I’m creating little monsters in there! Well, they’re not monsters, really. They’re angels.” He hands me three jars of his vegetables and tells me to take them home to my wife. “Start off with a teaspoon a day,” he tells me. “You can use it as a condiment, mix it through salads, or just eat it on its own.” I present the jars with a ﬂourish as my wife walks through the front door that evening. She eyes them cautiously. I dip in a teaspoon and hand it to her. She nibbles a few strands of cabbage hanging from the tip of the spoon. Her eyebrows rise: “Oh, that’s good.” She takes the jar, smells it, then digs the teaspoon in again. “Oh yeah. This is beautiful! So did you say this fermented stuff is meant to be good for you?”

Decay and Conquer Just as good sauerkraut can be incredibly ﬂavoursome, so bad sauerkraut can be shockingly pungent. Here are Angelucci’s tips for getting the most out of your fermented vegies.

Get Fresh: “If you start out with poor produce, you’re going to end up with a poor product. Once something’s been sitting on the shelves for a couple of days, it’s getting tired and the natural sugar’s are dying off.”

Cut Loose: “If you’re only making small batches, cut your veg by hand rather than putting them through a food processor. Processors introduce heat, which can reduce the quality. Cutting by hand maintains the integrity of the produce.”

Open Up: “Don’t be too precious. Experiment. It’s not rocket science. People have been fermenting food for thousands of years. It’s not that hard.”

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134 GET IN RACE-DAY SHAPE WITH THESE TIPS FROM A CAULFIELD CUP WINNER TRAINER / FUEL

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GET COMFORTABLE WE TWEAK YOUR FAVOURITE MEALS SO YOU CAN INDULGE WITHOUT GUILT

DIMITRIS THEOCHARIS

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BEACH READY This plan for a fast-approaching summer has you tearing through circuits without the barbell leaving your hands IF YOU WANT TO SHINE this summer, the quickest way to peak condition is through barbell complex training. “You do this by keeping the barbell in your hands until you’ve completed all the exercises in each circuit,” says fat-loss coach Neil McTeggart. “Gripping the same weight for the entire set creates a ﬂuid form of resistance that forces muscle growth and destroys kilojoules.”

DIRECTIONS For the fastest possible results, do each workout twice a week, resting for a day between each one. “Remember to keep the weight in your hands at all times,” says McTeggart. Once you’ve completed the circuit, rest for two minutes. Repeat each circuit ﬁve times. After each workout, complete as many circuits of the Fat Blaster (page 133) as you can in eight minutes. Then gorge on protein.

Days

Workout 1 10 reps, 5 sets, 2 minutes’ rest between sets

Workout 2 10 reps, 5 sets, 2 minutes’ rest between sets Fat-Burning Workout 10 reps, as many sets as you can do in 8 minutes

Workout 1: The Barbell Blitz Punch out ﬁve sets of these exercises to torch four kil kilos os of o fat a in n a mon month nth

THE FULL-BODY BUILDER

The Move Power clean The Muscles Lower back, shoulders, traps, hamstrings, biceps A B

Stand with your feet shoulder-width apart, your toes beneath the barbell. Grab the bar with an overhand grip by bending your hips and knees. Stand up and pull the bar towards your shoulders. Hoist the barbell with your arms, keeping the bar close to your body. When the bar is below your chin, dip beneath it and “catch” the bar so your palms are facing away from you. Pause, then reverse the move.

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THE V-SHAPER

A B

THE ABS REVEALER

The Move Front squat The Muscles Quads, hamstrings, abs, glutes

The Move Push press The Muscles Shoulders, triceps, quads, hamstrings, glutes

er by Put your fat-loss on the front burner resting a barbell across the front off your shoulders. Keeping your back straight and eyes forward, slowly bend at the knees and hips until your thighs are paralllel to the ﬂoor. Straighten your legs to ut rise back up to the start position, bu By don’t completely lock your knees. B now your lungs should be burning, da but at least your forearms have had ge. decent break. That’s about to chang

Stand with your feet hip-width apart and hold the barbell across the front of your shoulders. Bend at the hips and knees to descend about 15 centimetres, then drive back up, explosively pushing the weight over your head. Pause in the overhead position, then lower the weight to the start position.

A B

THE POSTURE IMPROVER

The Move Bent-over row The Muscles Upper back, biceps, abs A

THE KILOJOULE BLITZER

The Move Deadlift The Muscles Lower back, abs, glutes, hamstrings, quads

There’ll be no gently-down-the-stream with this row. Hold the barbell with an overhand grip and, keeping your back ﬂat, bend forward at the hips until your backk is at a 45° angle. You should have a slight s bend in your knees and your armss should be beneath your shoulders. Hoist the bar to a point jusst below your chest. Hold it there for a second, then lower it to the starting position for a solid, injury-proof back.

A B

Fight the urge to drop the barbell and set your feet shoulder-width apart, maintaining the overhand grip from the rows. Bend your back and knees to lower the bar to the ground. Look forward, not down. Keeping your gaze forward, drive up until your legs are fully extended. Keep your back straight throughout the movement. As you feel the burn, visualise kilojoules exploding into balls of ﬂame – trust us, it’ll make the pain much more bearable.

THE CHEST INFLATOR

The Move Barbell push-up The Muscles Chest, abs, triceps A

Support your body on the balls of your feet and position your hands slightly wider than shoulder-width apart on the bar. Keep your arms straight but don't lock your elbows. Maintaining a straight back, lower yourself towards the bar. Just before hest touches the bar, push back to the starting position. Holding the your ch bar insstead of resting your hands on the ﬂoor is kinder to your wrists so you should d be able to snap out more reps. And that’s it – you’re done for today.

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WorldMags.net Workout 2: The Shore Thing More pain, more gain – a beach-ready body is just four weeks away

THE GUN LOADER

The Move Barbell curls The Muscles Biceps, forearms A

Pick a weight for this circuit that you can comfortably curl 12 times – it may start off easy, but that will change by the end. Stand with your feet shoulder-width apart and hold the barbell with an underhand grip. Keeping your elbows tucked in and your shoulderblades pulled together, curl the weight up until it reaches your shoulders. Pause, ﬂex your biceps, then reverse the motion to return to the start. No biceps kissing – you need to keep your hands on the bar.

THE T-SHIRT FILLER

THE GUT DEFLATOR

Take three deep breaths and plough straight ahead. Keeping the barbell across the back of your shoulders, bend your knees slightly. Start to bend forward, maintaining the curve in your lower back. Keep looking straight ahead – this will help keep your back in its proper position. Lower your torso until it’s parallel to the ﬂoor, then reverse the move to rise back to the starting position. A strong lower back will improve your posture and lengthen your abs, instantly deﬂating your gut.

The Move Tricep extensions The Muscles Triceps, shoulders A B

Adjust your grip to an overhand shoulder-width set-up, the bar resting against your shoulders. Extend your arms directly above you, then lower the bar behind your head by bending your elbows. Keep your elbows tucked close to your ears throughout the movement. Raise the bar along the same path you lowered it.

The Move Good mornings The Muscles Lower back, hamstrings, abs, glutes A

The Move Barbell lunges The Muscles Quads, hamstrings, abs, glutes, calves A B

Yes, you may be starting to suffer some serious oxygen deprivation by now, but this is not the time to let your concentration wander. Stand with your feet shoulder-width apart and hold the barbell above your head. Bend your hips and knees to lower your bum as close to the ﬂoor as you can. Keep your back straight, abs tensed and look forward. Rise to the start position along the same path, but keep your knees slightly bent at the top.

Give your arms a welcome break by setting the barbell across the back of your shoulders. Take a large step forward with your left foot and bend your left knee until your left thigh is parallel to the ﬂoor. Your back should remain straight throughout. Reverse the motion, stepping back to the starting position. Repeat the lunge with your right leg. Remember: moves that hit the big prime movers in the legs equal serious fat loss.

THE LEG STRENGTHENER

The Move Barbell Squats The Muscles Quads, back, glutes, abs

THE STOMACH SCORCHER

THE FLAB SHREDDER

The Move Clean and jerk The Muscles Lower back, glutes, quads, hamstrings, shoulders, arms A

Now for the pièce de résistance of fat burning. Stand with your feet hip-width apart, your toes beneath the barbell. Squat down and grab the bar with an overhand grip. Pull the bar to your chest, then explosively rotate your elbows and hands to catch the bar on your shoulders. Now lower your body into a front squat. Maintaining impeccable posture, straighten your knees and drive the barbell above your head. Ano other four circuits and you’re rea ady for the beach.

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PHOTOGRAPHY: ADRIAN WEINBRECHT, STUDIO 33

WorldMags.net The Fat Blaster Repeat this circuit as many times as you can in eight minutes with a kettlebell, power bag or medicine ball

1 A B C

HIP SWINGS The Muscles Lower back, traps, adductors, hamstrings, glutes, abs

Assume a metre-wide stance while holding the weight between your legs. Use your hips to swing the weight away from your body. When the weight starts to fall back between your legs, drop into a squat and let your hips absorb the weight. Drive your hips forward to raise the weight in front of you. Keep the speed up and focus on driving from your hips.

2 A B

SIT-UP PRESSES The Muscles Abs, shoulders

Sit with your back at a 45° angle to the floor. Holding a weight to your chest, bend your knees in front of you and plant your feet on the floor. Lower your torso to the floor, then rise to the start position and press the weight overhead. Lower the weight to your chest and repeat. Keep up the pace – quick reps use eight per cent more muscle fibres in your abs, according to a study in the Journal of Physiology.

B A

3 A B

WOOD CHOPS

The Muscles Quads, glutes, core

You’re on the ﬁnal stretch. Stand with your feet shoulder-width apart and place the weight on the outside of your right foot. Grasp it with two hands and pull it across your body in an arc towards your left shoulder. It should end up just above shoulder height – and still in your hands. Repeat to the other side. Make the movement explosive as you rotate upward and control the weight as you return to the start. Hang in there – one more exercise to go.

JUMP SQUATS The Muscles Quads, glutes, core

The ﬁnal move – think of that glittering endorphin rush when this is over. With your feet shoulder-width apart and your back straight, squat until your thighs touch your calves. Explode out of the squat so your feet leave the ground. Land with bent knees to absorb the impact. If you’re too wrecked to walk in a straight line, you’ve trained at the right intensity.

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WHIP YOURSELF INTO SHAPE Want tips for staying lean that are worth taking a punt on? Caulﬁeld Cup-winning jockey Nick Hall shares his secrets B Y R AY K L E R C K

EVERYONE KNOWS JOCKEYS HAVE TO WATCH THEIR WEIGHT. But the bad old days when their tactics consisted of hours in the sauna followed by handfuls of amphetamines are long gone. Racing has caught on to sports science. The modern breed of jockeys rely on personal trainers and nutritionists, as befits athletes who require the strength to control a 500-kilogram horse galloping at 60km/h. Nick Hall, who rode Fawkner to victory in last year’s Caulfield Cup, shares the weight-management tips that will carry you to the finish line of a lean physique.

IMPROVING YOUR ODDS

HALL'S TIPS FOR KEEPING YOUR LEAN AMBITIONS STRONG FOCUS ON RESULTS

GO COCO LOCO

Financial rewards don’t motivate Hall – glory does. “You learn to deal with hunger because the reward of winning a big race is worth more than anything,” he explains. Makes sense: research published in the American Journal of Public Health found that weight-loss goals are more likely to succeed when you focus on the why, not the how.

TIME YOUR RUN

IT’S ALL YOUR SALT

For optimal results, impeccably timed cardio is essential. “Before breakfast I take a 90-minute walk to keep lean,” says Hall. Researchers at Northumbria University have discovered that men burn up to 20 per cent more body fat when they exercise in the morning on an empty stomach.

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Though his days are filled with strenuous exercise, Hall still keeps tabs on his kilojoule count. “I never hydrate with sports drinks, they’re far too calorific. Instead, I use coconut water.” Research at the American Chemical Society found this natural alternative has five times more potassium than energy drinks – making it ideal hydration after light exercise.

When you’re watching the scales, it’s the little things that count. “I avoid salt because it makes me retain water,” says Hall. Even young people with high salt intake were more likely to be obese, found research published in the journal Paediatrics. Salt of the girth, indeed.

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WorldMags.net FIBRE POWER Hunger pangs can derail the best intentions. â&#x20AC;&#x153;When Iâ&#x20AC;&#x2122;m ravenous,â&#x20AC;? says Hall, â&#x20AC;&#x153;I mix a few tablespoons of psyllium husk in water. Itâ&#x20AC;&#x2122;s brilliant for dulling hunger.â&#x20AC;? Research in the journal Obesity found that for every daily 10-gram increase in soluble ďŹ bre, subjects' visceral fat fell by 3.7 per cent over ďŹ ve years.

THE RIGHT REWARDS Indulging your vices after achieving a goal will help you stick to your diet, found research at the University of Illinois. However, for longterm success, healthy rewards are ideal. â&#x20AC;&#x153;After a race I eat Japanese, choosing whatever I want, especially the seafood,â&#x20AC;? explains Hall.

KILOJOULES ARE EVERY THING Racing is now an exact science, so Hall teams up with the sports nutritionists at the Victorian Institute of Sport (VIS) to make sure every meal is optimised for performance. â&#x20AC;&#x153;My main meal never has more than 1250 kilojoules,â&#x20AC;? says Hall. â&#x20AC;&#x153;It can leave me hungry, which is why the right snacks are important.â&#x20AC;? When you feel hungry, try one of these VISapproved snacks that contain just 300 kilojoules.

1 piece of fruit

1 boiled egg

150ml of almond milk

180g can of tuna in spring water

10 raw almonds

150g natural yoghurt

1 large carrot with 1 tbsp hummus

LEAN CUISINE Hallâ&#x20AC;&#x2122;s favourite low-kilojoule dinner is a ďŹ sh and pumpkin salad that's high in protein and rich in nutrients, leaving him happily sated. Youâ&#x20AC;&#x2122;ll need: m P \JUVXW m L^Y\ \YRWJLQ UNJ_N\ m Ç&#x2021; <YJWR\Q XWRXW ]QRWUb MRLNM m L^Y \]NJVNM Y^VYTRW L^KN\ m Ç&#x2021; L^Y \]NJVNM P[NNW KNJW\ m +JU\JVRL _RWNPJ[ Bake the salmon for 10 minutes on a non-stick tray in an oven preheated to 1800C. Add the rest of the ingredients to a large salad bowl, toss, then place the cooked salmon on top.

FLEX YOUR FLEXIBILITY

CONTROLLING A RAMPAGING THOROUGHBRED DEMANDS STRENGTH, BUT HEFTY SLABS OF MUSCLE SOUND THE DEATH KNELL FOR A JOCKEYâ&#x20AC;&#x2122;S CAREER. â&#x20AC;&#x153;I HAVE TO KEEP CLEAR OF STRENGTH TRAINING BECAUSE IT ADDS TOO MUCH BULK,â&#x20AC;? SAYS HALL. â&#x20AC;&#x153;YOGA IS A PERFECT ALTERNATIVE BECAUSE IT PROMOTES FLEXIBILITY AND CORE STRENGTH WITHOUT ADDING WEIGHT.â&#x20AC;? TRY HIS FIVE FAVOURITE MOVES.

1 A

Get on all fours with your hands and knees shoulder-width apart. Lift your knees and back away from the ďŹ&#x201A;oor, then lift your hips. Rise onto your toes if you have to, then straighten your legs without locking your knees.

3 A

DOWNWARD DOG (TWO MINUTES) A

CAMEL POSE (TWO MINUTES)

Kneel on the ďŹ&#x201A;oor, knees hip-width apart. Sit up so your thighs are perpendicular to your shins. Reach back and rest your hands on your feet. (Place them on your calves if you canâ&#x20AC;&#x2122;t reach your feet.) Raise your chest towards the ceiling so your head is directly over your feet.

4 A

COBRA POSE (30 SECONDS)

Lie facedown on the ďŹ&#x201A;oor with your legs straight and your hands either side of your shoulders, elbows bent and palms ďŹ&#x201A;at. Inhale, then straighten your arms to lift your chest off the ďŹ&#x201A;oor and push your shoulderblades back.

CAT-COW POSE (TWO MINUTES)

Get on all fours, hands below your shoulders, knees below your hips. Round your back by pushing it upward, then hold for one minute. Push your lower back towards the ďŹ&#x201A;oor to create an arched position, then hold for one minute.

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5 A

BOUND ANGLE POSE (ONE MINUTE)

Sit on a mat and press the soles of your feet together, dropping your knees out to the sides. Keeping your back straight and your knees low, grab the big toe of each foot with the corresponding hand. Instead of forcing your knees down, try to push your thighs towards the ďŹ&#x201A;oor.

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REVIVAL OF THE FITTEST Weekend sporting contests can wreak a hefty toll on your body. Avoid limping in to work on Monday morning g with these tips from the nation’s top recovery specialists

hoty sure: J re plea AIS. fo e e b th t in a Pa elf g hims in g g o fl

BY BEN JHOT Y

“SHRINKAGE” IS OCCURRING. I’m sitting in a circular pool at the Australian Institute of Sport recovery centre in Canberra in water set at 150C, a temperature that, among other things, significantly reduces the size of your manhood. But that’s okay. Our nation’s top athletes use this pool as part of their post-training recovery regimens. The idea that James Magnussen’s nuts have shrivelled in here before me is oddly comforting. I’m at Camp XLEVEL, a training experience organised by the AIS and its principal partner 2XU to simulate an elite athlete’s training. It’s been a gruelling few days and I’m actually thankful that my manhood isn’t the only thing in retreat. The lactic acid that’s been pooling in my limbs for the past two days is also in flight, as is the inflammation resulting from micro tears in my muscle fibres. After the hydrotherapy session, I jump into an armchair as two inflatable legboots are repeatedly pumped to a pressure of 80mmHg then deflated on a one-minute cycle, maximising bloodflow to my distressed hammies, quadss and calves. Finally, I slip on some very snug compression garments that will continue the healing process. Recovery has become a critical component of elite performance in recent years, but for most of us it remains a largely untapped training resource. You may not have a fancy hydrotherapy centre or zeppelin-like legboots, but by applying the advice of the nation’s top sports scientists, you can take a more professional approach to your own recovery, making you a more consistent performer on the paddock and in the gym.

0-1

HOUR

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DRINK UP

LAY OFF THE BOOZE

The average AFL player loses 1-4 kilograms of ﬂuid in a game, says Emily Walker, dietitian at Collingwood Football Club. That needs to be primarily replaced over the next 4-6 hours. To ensure players are fully hydrated, they weigh in and weigh out before and after games. You need to drink 1.5 litres of ﬂuids for every kilo lost, Walker advises.

Alcohol will slow your recovery, particularly if you have an injury. “Your white blood cells work on repairing the injury, and alcohol impedes this process,” Walker says. Booze also boosts inﬂammation, which you’re trying to reduce. If you must drink, keep it to one or two and make sure you've hydrated and eaten ﬁrst, Walker advises.

FILL YOUR HOLE

ICE, ICE BABY

Straight after a game you need protein to repair muscle damage, so gulp down a shake. “Twenty grams of protein after exercise promotes muscle protein synthesis,” Walker says. Can’t handle shakes? Milk is just as good. “Dairy products contain the amino acid leucine, which aids in muscle repair and building,” Walker explains. Typically, football players can burn up to 6000 kilojoules a game. To reﬁll your tank, chow down on something that includes lean protein and low-GI carbohydrates, such as a 100-gram serve of beef or chicken with steamed vegies and sweet potato. Wash that down with a sports drink to replace electrolytes.

Although it’s called an ice bath, cold-water immersion is usually set at around 13-15°C, a temperature you can get ﬁlling a kids’ wading pool with a garden hose or with the cold tap in your bath. “As long as it’s below your skin temperature, it will have a powerful cooling effect,” says Dr Shona Halson, head of recovery at the AIS. Water also serves as a superior form of compression. “It minimises inﬂammation and swelling and halts micro trauma of muscle tissue,” reckons David Bailey, physical performance coach at the National Cricket Centre. The other main form of hydrotherapy is contrast therapy, in which you alternate between heated water, set

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PHOTOGRAPHY: JOE WIGDAHL

24 HOURS TO NORMAL: YOUR POST-GAME RECOVERY PLAN

WorldMags.net at 36-38°C, and cold water. Do two fiveminute cold-water immersions split by a one-minute hot shower, advises Matt Ford, head of performance at the Melbourne Storm. The extent to which you engage in hydrotherapy should depend on the phase of the season you’re in. “Evidence is emerging that reducing inflammation might block some of the training stimulus,” says Blake McLean, a sports scientist at Collingwood. “The inflammatory response to high-intensity exercise is one of many factors that stimulates small signalling pathways, prompting the body to adapt physiologically.” If your primary goal is to recover quickly for an upcoming match, then hydrotherapy can be a godsend. But if you’re in a heavy training phase with longer recovery times, you might be best to forego it.

H HAPPY ENDING

12-24 HOURS

SPLASH AROUND Footage of footy players frolicking in the ocean in their Speedos is a staple of Sunday-evening sports bulletins. It’s also a vital element of the players' recovery. Once again, cold-water immersion helps reduce soreness and inﬂammation. But the key here is that the players are engaging in non-weight-bearing movement to re-establish range of motion. In a pool or the ocean, Ford recommends doing forward-lunge walks and the Carioca walk – stride sideways, alternately placing one leg in front of your body followed by one leg behind. Finally, do a walking quad stretch in which you lift your heel to your bum on each leg for 5-10 paces.

Most elite athletes will have unfettered access to the M massage table after a game. Don’t have your own m S Sven on hand to rub your calves? “Any form rm of myofascial release can help reduce tension in your m m muscles and increase range of motion arround your joints,” says Ford. Get a foam roller or try y rolling stiff and sore spots on a golf ball.

12 OUR

M MEN IN TIGHTS Research conducted at the AIS and publ shed R in the Journal of Science and Cycling fou und track etween two cyclists who wore compression tights be 30-minute cycling bouts maintained a greater power output than those who weren’t wearing them. Compression garments were also associated with reductions in eness. blood lactate and perceived muscle sore

HIT THE SACK

OURS

Quality shut-eye is the surest path to complete recovery. “In deep sleep the body goes into restoration and recovery phase, but you don’t get the same beneﬁts if your sleep is interrupted,” says Bailey. To enhance your prospects of Inception-level slumber post game, you need to establish a routine in the 30 minutes before going to bed. “Whether that’s reading a book or watching TV, make that consistent,” says Ford. You should also aim to achieve a comfortable body temperature – one of the leading causes of disrupted sleep. “You need to manipulate your core body temperature to match the environment you’re in,” says Halson. “If you’re hot, having a cold shower will help you sleep.”

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THE

ART OF UPSIZING

CATO ORD F RUTHERne of Australia’s ed

ﬁ O hly quali most hig rs, with top e train wer, als in po credenti and muscle strength building

SEE THE BRIGHT SIDE I’ve found skinnier guys get hung up on the negatives of their body type. There are positives! You have no bodyfat problem. And you can go straight to exercises that are challenging for someone with a lot of body fat, like chin-ups.

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KICK BACK You need to create a chemical environment conducive to muscle building. If you’re mixing gym with jogging and basketball, guess what? You’re not going to put on an ounce of muscle. So do less! Don’t even run for a bus. If your house is on ﬁre, walk out.

PUMP UP Initially, your strength sessions need to be high volume. You should be pumping out lots of reps, never fewer than 10 per set, with each set featuring 40-60 seconds under tension.

GO HARD, GET OUT

EARN THE RIGHT

A high-volume session does not mean a long one. After 50 minutes your cortisol goes through the roof, driving your anabolic hormones into the ground.

To earn the right to squat and deadlift (two of the ultimate muscle-building exercises) you’ll ﬁrst need to do core-speciﬁc moves like planks. Once you’ve graduated, these big moves will take care of abs on their own.

DIVIDE AND CONQUER Split your program like so: Monday – chest and back; Tuesday – lower body; Wednesday – off; Thursday – shoulders; Friday – arms.

DODGE SHRINKAGE Torching a body part once a week is realistic for the guy with a job and a family. As long as you hit it again within eight days, you’re beating the body’s atrophy cycle.

BLAST YOUR PINS Your leg day is going to be brutal because that’s when you’re going to get a lot of your gains through your androgenic hormones. I might even give you two leg workouts a week – anterior and posterior.

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LOAD UP At some point you’ll need to switch to very heavy, low-rep sets for a few weeks to keep the gains coming. Otherwise you won’t be damaging tissue, facilitating repair and growth. Periodise or stagnate.

FUEL THE MACHINE I like people to train having eaten two meals that day. One is okay. I’m not a fan of fasted-state training – ﬁrst thing in the morning, your body’s in a catabolic state.

WORDS: DANIEL WILLIAMS; ILLUSTRATION: RUFUS AND OSCAR ASHFORD/COURTESY OF MINECRAFT

Sydney-based muscle coach Cato Rutherford, a disciple of strength guru Charles Poliquin, tells hard-gainers how to stack on serious brawn

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TRAINER

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YOUR HOMEWORK ASSIGNMENT Grade your fitness each weekend with these workouts designed by fitnessU trainers Mike Campbell and Cam Byrnes. Head to our Facebook page and post your results to see where you stand in the MH fitness hierarchy 6th-7th

WEEKEND

BOX-JUMP/MOUNTAINCLIMBER TABATA

Ensure you straighten your knees at the top of each box jump, and take a full stride for every rep in the mountain climbers.

Total reps:

Box jumps x 20 seconds Rest for 10 seconds Mountain climbers x 20 seconds Rest for 10 seconds Repeat x 4

Note: adjust the box height to your ﬁtness level: 1. Advanced – box at hip height 2. Intermediate – box at mid-thigh height 3. Beginner – box at knee height

13th-14th

WEEKEND

Fight the urge to stop; losing momentum will make this session harder. Let your quads and glutes do the majority of the work.

Total reps in 5 minutes:

Cam’s PB: 266 reps 20th-21st

WEEKEND

27th-28th

AB/HAMSTRING BLASTER

WEEKEND

5 reps of V sit-ups and hamstring falls. Repeat x 4 For the hamstring falls, kneel down and get a mate to secure your feet before lowering your torso to the ground. Push yourself back up.

Cam’s PB: 1 minute 6 seconds 140

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Take a 12kg kettlebell or 10kg dumbbell and perform 10 snatches before changing hands. Keep an eye on the clock and count your reps.

Mike’s PB: 112 reps

Keep your back straight throughout the sit-ups and take three full seconds to lower your body with the hamstring falls.

For time:

KETTLEBELL SNATCH MARATHON

SWISS-BALL FRONT & BACK

Use your abs to ensure both exercises are well controlled. Keep your hips straight and in line with your shoulders throughout.

Total reps:

Swiss-ball hamstring curls x 20 seconds Rest for 20 seconds Swiss-ball jacknives x 20 seconds Rest for 20 seconds Repeat x 3

Mike’s PB: 168 reps WorldMags.net

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FUEL

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CAN YOU BURN FAT WITH

COMFORT FOOD? Indulge guilt-free: our tweaks to your favourite meals make every day a feast day

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WorldMags.net MONDAY

WEDNESDAY

ST EAK & CHIP S

CHICKE N AND MUSHROOM PIE

It’s all in the cut. Choose ﬁllet or tenderloin, as these are the leanest. And look for meat from grass-fed animals to further reduce “bad” fat content while getting the highest levels of healthy omega 3 fats. Ditch traditional fries, too. Instead, serve your steak with baked sweet potato chips. STEAK & CHIPS BETA Kilojoules Protein Carbs Fat Sugar

4120 46g 52g 67g 2g

STEAK & CHIPS MH Kilojoules Protein Carbs Fat Sugar

2050 44g 18g 28g 2g

2070

FEWER KILOJOULES

Cut 29g of fat by using pre-rolled ﬁlo pastry instead of shortcrust. “You can also cook the chicken without oil if it’s straight from the fridge,” says nutritionist Ian Marber. “Just add some water after two minutes of cooking, then let it simmer for ﬁve minutes before adding the mushrooms. And use low-fat crème fraîche to make the sauce. You won’t need a butter-laden roux, saving another 8g of fat.” CHICKEN PIE BETA Kilojoules Protein Carbs Fat Sugar

3635 29.5g 67.5g 53g 0g

CHICKEN PIE MH Kilojoules Protein Carbs Fat Sugar

2310 28g 48g 24g 1g

TUESDAY SHEPHER D'S PIE

THURSDAY MACARONI CHEESE

SHEPHERD’S PIE BETA Kilojoules 3200 33g Protein Carbs 49g Fat 39g Sugar 10g

Traditional versions of this savoury side can pack an artery-stufﬁng 150g of cheese: the fat equivalent of two Big Macs. Skip the bad stuff by blending a roasted butternut pumpkin with garlic, Greek yoghurt and a handful of mature cheddar. You'll keep the rich cheesy ﬂavour, but shave off a full 24g fat.

SHEPHERD’S PIE MH Kilojoules 2190 Protein 30g Carbs 26g Fat 27g Sugar 7g

MACARONI CHEESE BETA Kilojoules 5200 45g Protein Carbs 97g Fat 54g Sugar 13g

39%

LOWER GI

144

29g

LESS FAT

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MACARONI CHEESE MH Kilojoules 2600 Protein 21g Carbs 69g Fat 30g Sugar 15g

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24g

LESS FAT

PHOTOGRAPHY: DAN MATTHEWS; RECIPES: ROBERTO COSTA, BRIAN PARTRIDGE, TIM ALLEN, NEIL BORTHWICK, BEN MCCORMACK, CHRIS WHEELER, CHARLIE NELSON

It’s the carbs that stretch your belt in this comfort food favourite. A big slab of rich mashed potato slathered onto fatty beef adds almost 2000kJ and gives a GI rating of 74, according to sports nutritionist Caroline Farrell. By blending sweet potato and cauliﬂower in place of the mash, you lower the GI rating to less than 45, meaning you avoid the blood-sugar crash. And by shaving roughly a third off the kilojoule count, you can justify going back for seconds.

FUEL

WorldMags.net SATURDAY LASAGNE It’s the combination of pasta and buttery béchamel that’s the killer with lasagne. But if you swap them out, you’ve got a dish ﬁt for any training program. “Halve the meat content of your usual recipe and swap in spinach and mushrooms,” says chef Chris Wheeler. “Instead of pasta layers, use thin slices of courgette or pumpkin; you want to cut them about one centimetre thick.” Thus the ultimate Italian comfort food morphs into a veritable health dish. LASAGNE BETA Kilojoules 3330 Protein 48g Carbs 63g Fat 38g Sugar 16g

DOUBLE THE PORTION , HALF THE GUILT

LASAGNE MH Kilojoules 2310 Protein 35g Carbs 11g Fat 18g Sugar 9g

FRIDAY SAUSAGE AND MASH When the nights are still chilly, no amount of mash is ever enough. So you have two options, says nutritional scientist Jane Baker. You can hunt down potato varieties that are naturally creamy so need no milk or butter (think bintje, Dutch creams or golden delight). “Or make a mash of swede and carrot,” says Baker. “Even a double portion will have nowhere near the glycaemic load, fat content or carbs of normal mash.” Go with grilled 80 per cent meat sausages and treat yourself to an extra couple. SAUSAGE & MASH BETA Kilojoules 3780 20g Protein Carbs 90g Fat 43.5g Sugar 0g

SAUSAGE & MASH MH Kilojoules Protein Carbs Fat Sugar

2300 20g 40g 31g 0g

82%

LESS CARBS

SUNDAY CHICKE N TIKKA MASALA

3730

FEWER KILOJOULES

Indian restaurants cook curry using ghee (clarified butter), one portion of which contains a staggering 50g of saturated fat. Make a healthy masala that tastes just as good using one bit of prep: leave sliced chicken in a plastic freezer bag with natural yoghurt and lemon juice overnight. Then, when cooking, fry it in masala paste, adding low-fat coconut milk. Finally, swap rice for cauliflower: “Pulse six florets in a processor for 10 seconds,” says nutritionist Christine Bailey. “It comes out like rice but with no carby glycaemic load.”

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CHICKEN CURRY BETA Kilojoules 5880 21g Protein Carbs 37g Fat 60g Sugar 36g

CHICKEN CURRY MH Kilojoules Protein Carbs Fat Sugar

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2150 19g 12g 12g 22g

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FUEL

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SKIN DEEP

Eat your way to a clearer complexion with this meal plan engineered to help you put your best face forward YOUR BODY’S LARGEST ORGAN TAKES A POUNDING. Whether you’ve spent the weekend hiking a windswept trail or downing beers at the pub, your skin will always give you away. But for men who are too busy to fuss with bothersome grooming regimens, here are ﬁve meals that will ensure your skin’s glowing come Friday evening.

BENEFIT

DAY ONE

DAY THREE

SKIN-CLEANSING CARROT JUICE

DAMAGE-CONTROL TRAIL MIX

REHYDRATING PRAWN SALAD

DAY FOUR

WRINKLE-FIXING MUSHROOMS

DAY FIVE

“Smoothies are a great way to pack extra fruit and veg into your diet,” says nutritionist Georgie Wingfield-Hayes. “Adding a dash of flaxseed oil will provide omega 3 fatty acids, which combat redness and reduce inflammation.”

Starting to show your age? You can take superﬁcial action with fancy creams, or you can go deeper. This juice cleanses from the inside out, harnessing the beta-carotene in carrots to repair tissue and give your face a healthy glow.

Skincare specialist Liz Earle’s trail-mix recipe combines the selenium in Brazil nuts with the vitamin E in almonds to give skin elasticity and soften rough patches. This combo is particularly good for sundamaged skin.

Sandpaper skin can be a curse, but certain foods can smooth things out. “Watercress is a blood puriﬁer, so is good for clearing blotchy skin, while prawns are packed with omega 3 for dry patches,” says Wingﬁeld-Hayes.

Mushrooms are rich in vitamin B1, which boosts circulation, and B2 to repair damaged tissue. When paired with greens, steamed to preserve their skin-plumping vitamin C, they’re a natural path to a youthful complexion.

Blend six strawberries, one banana, a thumb-size chunk of ginger (peeled), enough almond milk to cover the fruit, one tbsp of natural yoghurt (optional), one tsp of sea kelp and one tsp of ﬂaxseed oil.

Juice 2-3 carrots, 2-3 celery sticks, 2-3 apples, a big handful of spinach, a thumb-size chunk of ginger and the juice from half a lemon or lime. Serve over ice and drink straight away (it will discolour if stored).

Mix together 100g each of brazil nuts, sunﬂower seeds, raisins, whole almonds, dried cranberries and pumpkin seeds. Store the mix in an airtight container and it’ll keep for weeks. One portion equals 40 grams or 15-20 nuts.

Dress a bowl of watercress and mixed leaves with olive oil and balsamic vinegar. Add sea salt and pepper, throw on a handful of cooked prawns and half a sliced avocado, then top with a sprinkle of paprika. Serve with wholemeal toast.

Remove the stalks and fill two large, flat field mushrooms with pesto. Top with parmesan and black pepper. Bake for 15-20 minutes at 140°C. Serve with steamed broccoli and steamed potatoes tossed in butter and chopped parsley.

RESULT

METHOD

INGREDIENTS

DAY T WO

REDNESS-FIGHTING SMOOTHIE

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WorldMags.net NEWFOUNDLAND, CANADA

discover The joys of Newfoundland: headlands, lighthouses and thumping street parties.

Earthly Delights ill test your limits . . . and your beliefs

A stairway to heaven is always going to be steep. Toil must precede treasure. It also has to be shrouded. As I tramp up a rock-hewn path known as Sugarloaf just outside St John’s, the capital city of Canada’s Newfoundland and Labrador province, I’m engulfed in heavy fog. I can barely see more than a few metres ahead through a cold, velvety mist. It just remains to be seen if the fog will lift and the view will be as transcendent as I hope. I’m quietly confident. After all, if you want to go to heaven, you’ve got to have faith. This much I know for sure: the path, which spools out across a greentinged granite mountaintop, is part of Newfoundland’s East Coast Trail, widely regarded as one of Canada’s finest hikes. Stretching 540 kilometres down the island’s eastern coastline, the trail skirts along towering cliffs, plunges into deep fjords, and (reportedly) offers sweeping views over the North Atlantic. Along the way it’s strewn with abandoned settlements, bold lighthouses, prodigious seabird colonies and a natural wave-driven geyser called the Spout. And right now, I can’t see any of it. To be honest, the fog isn’t bothering me too much. It lends atmosphere, quite literally, to a rugged geological tableau that chews up your hammies and glutes. My guide, Robert Seymour, who owns Outfitters in downtown St John’s, is climbing briskly ahead through the scrubby terrain, describing features I might see if the fog wasn’t there. As Seymour talks, I build an impressive – and slightly scary – mental picture of my surrounds. It’s disconcerting to walk along a path knowing that if I were to toss a rock out into the fog it would tumble hundreds of metres down into a roiling ocean. “This is capelin weather,” Seymour tells me in his charming Irishinflected lilt. He goes on to explain that these are the wet, foggy atmospherics that accompany the spawning season of the capelin, a small foraging fish found in these parts in June and July. As we trudge up and down loopy switchbacks, the vegetation grows denser, with stands of gnarled tuckamore trees cloaking the undulating terrain like a smart emerald coat. Seymour and I are only doing nine kilometres of the trail, starting at the Ocean Sciences Centre outside St John’s and finishing in the quaint village of Quidi Vidi. To knock out the entire 540km trail would take a couple of weeks, he says. I’m beginning to lose hope that I’ll gain a proper appreciation for the ground we’ve covered, but as the sun reaches its highest point in the middle of the afternoon, the miraculous happens. The fog lifts to reveal a battered knuckle of mighty cliffs and rocky headlands. On a grassy outcrop I look up and down the magnificent coast and breathe in the salty sea air. My faith has been rewarded. Truly, we’re looking at God’s own country. – Ben Jhoty

DISCOVER

PARTY

Just over the first European settlement was built in North America by the Vikings at L’Anse aux Meadows. Now a Unesco World Heritage Site, the reconstructed sod (peatturf) huts featuring in-character interpreters are good for a laugh. Every August, the annual George Street Festival ( georgestreetlive.ca) sees over 40,000 people party for six days straight on the “biggest little street in North America”. This is followed by the annual Royal St John's Regatta, North America’s oldest annual sporting event, dating back to 1816. Even if you don’t manage to catch the festival there’s always plenty going on here. As one cheery local informs me, George Street has more pubs per square metre than any other street in North America.

WHERE

EAT

ST JOHN'S MONTREAL NEW YORK

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TRIP NOTES

building taking pride of place on George St, the YellowBelly Brewery and Public House ( yellowbellybrewery.com), named after Irish immigrants, brews a fine selection of craft ales and serves seriously good burgers. The YellowBelly, with fresh ground chuck, caramelised onions, truffle aioli, blue cheese, pulled short rib and tomato jam – all washed down with the house pale ale – is hard to beat after a cold, damp and challenging hike. Air Canada (aircanada. com) flies daily direct to Vancouver. From there, get a connecting flight to either Toronto or Montreal where you can hop on a local flight to St John’s.

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WorldMags.net IN NOVEMBER’S MH

next month

YOUR SEXUAL WISH LIST We get it – there are certain kinky things you want to try in

the bedroom. Discover how to turn your fantasies into reality, fulﬁl your sexual goals and keep her happy.

A WRESTLER’S DEVELOPMENT

Find out how one man built the extreme muscle to become a WWE superstar. His workout advice will ﬁll your T-shirt (better make it an XXL).

ON SALE OCT 13

Thanks

SAY THANK-YOU

A growing batch of scientiﬁc studies show there’s an easy way to improve your health, your marriage and your job. The secret? Learning to be more grateful.

80 AMAZING MEALS

Seriously, you don’t need to know how to debone a quail. Learning to cook simply means mastering some fundamental recipes and usingthem to create an endless array of nutritious meals. We’ll show you how.

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WorldMags.net IAN COCKERILL Editor

LUKE BENEDICTUS

DAVID ASHFORD

Deputy Editor

Creative Director

JASON SCULLIN

BEN JHOTY

Chief Sub-Editor/Social Media Editor

Senior Writer

AARON SCOTT

DANIEL WILLIAMS

Deputy Chief Sub-Editor

JASON LEE

Deputy Art Director

JAY ABADY

Associate Editor

ESA RUOHONEN

PEARL NAIDEL

Digital Imaging

Picture Editor

CHRIS DANKS Online Producer

Senior Designer

GRANT TAYLOR

Editorial Coordinator (02) 9394 2321

KAREN DEVESON Publisher

ANN-MAREE MULDERS Group Sales Manager (02) 9394 2289 CHRIS MATHEWS NSW Senior Account Manager (02) 9394 2251 EZRA AUPERLÉ Senior Account Manager (02) 9394 2254 FALENA GEORGIOU Advertising Co-ordinator DANIEL STOCKDALE VIC Group Sales Manager (03) 8636 7536 MATHIEU SHELLARD VIC Senior Account Manager (03) 8636 7516 MIKE BARTLETT QLD Senior Account Manager (07) 3368 7486

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ROBERT NOVICK Senior Vice-President KEVIN LABONGE Executive Director, Business Development and Global Licensing JOHN VILLE Editorial Director LAURA ONGARO Deputy Editorial Director, Women’s Health and Prevention

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MIRIAM CONDON Strategy Director

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Pacific Magazines, Media City, 8 Central Avenue, Eveleigh, NSW 2015 Phone: (02) 9394 2000 Fax: (02) 9394 2319 Subscription enquiries: 1300 668 118 Printing Hannanprint Warwick Farm, 2-8 Priddle St, Warwick Farm, NSW 2170. Distribution Gordon & Gotch. Published 12 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896. 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.

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WorldMags.net the average guy

YOUR KINKS, WE FIND OUT WHAT CRAZINESS TURNS MEN ON THE MOST

1 in 2

3 in 4 teacher/student Proportion who wouldn't mind giving their girl a little span nking

Make-believe scenario most likely to turn the average guy on:

GIVE HER THE REI NS

Percentage of men who consider themselves “innovators” in the bedroom

9 in10

1 in5

It’s natural for men to fantasise about giving up power and control, says sex th herapist Eric Marlowe Garrison, author of Mastering M Multiple Position Sex. “It’s cathartic and stress relieving.” So S how do you turn your partner into a dominatrix? “Pu ut yourself in a submissive position,” Garrison says. “Encou urage her to be on top.” Then tell her how hot it would be if she s held down your wrists. “Emphasise the emotion behind yo our request – hot, horny, powerless – not speciﬁcs of what you w want her to do,” Garrison says. “That makes it exciting for her.” She’ll take things from there.

Percentage who like their partner to treat them on the rough side

Proportion of men who like watching their partner masturbate

F**#! 78

Proportion who say their current partner never lets them see the show

Accessories men most like to bring into the bedroom:

vibrators

Percentage of men who say they've never made a sex video with their partner

back door

Percentage of men who like to talk dirty during sex Percentage who’ve tried to say something dirty, only to be met with giggles

Our favourite bombs from readers:

“BABY, I'M GONNA BUTTER YOUR BREAD”

“CALL ME YOUR SEXY FISH”

“LET ME STICK IT IN YOUR EAR”

Percentagge who'd film the action if they could convince their girl to goo for it

Deed men want most but women want least:

1 in 3

Want to make a special request to spice up your bedroom romps? Place your order before you hop in the sack or she may feel uncomfortable. Start the conversation by acknowledging that it’s hard for you to admit, but . . . “She’ll probably be sympathetic and won’t accuse you of being a pervert,” says Dr Debby Herbenick, author of Sex Made Easy. Then explain your interest – that she’ll look really sexy or you’ll bond more. If the answer is still no, back off for at least a month. “Too soon and she’ll feel you’re badgering her – which will only reduce your odds of realising your kinky fantasy in the long run,” Herbenick says.

Y A H O O 7. C O M . A U / M E N S H E A LT H

Proportion of dirty talkers who've blocked a failed phrase from memory

Peercentage of men m who've Percentage who peeeked at their like to throw a paartner's copy little role-play of Fifty Shades action into the mix of Grey

53 73

WORK KINK INTO YOUR CALENDAR

154

Proportion of guys who like to be tied up during sex

3 in 10

Proportion of men who say they've had a threesome

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Percentage of men who have some kinky idea their partner won’t let them try

Perccentage of men who've watched porn so freaky they'd never admit it to their pals

Percentage of those guys who wouldn't reveal the shocking scene to us either

9 in 10

Proportion of those guys who say they'd do it again, given the opportunity

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