GET YOUR HEAD IN THE GAME
>>
p32
FOR HIM
ABS ARE MADE IN RECIPES FOR
THE KITCHEN: SUCCESS THE ULTIMATE
GUIDE TO
MACROS
7
-DAY
COVER MODEL
p90
TRAINING PLAN
p124
WITH KARIM EL BARCHE p64
AND MICROS
FIGHT YOURSELF >>>> FIT
GET RIPPED WITH OUR FULL-BODY WORKOUT
p110
p72
HIGH p46 INTENSITY MOVES TO
BURN
FAT
THE ANABOLIC SWITCH
FAST SEPT/OCT 2014 AU $9.95 AU (INC GST) NZ $10.95 (INC GST)
p116
BUILD A CHEST TO IMPRESS
ISSN 2200-968X
p26
9 772200 968008
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ISSUE
5
ON THE COVER
Model: Karim El Barche Cover Photo: Dallas Olsen Cover Design: Leo Costa Leite
COVER STORY:
SELF-MADE MAN Meet our cover model and young entrepreneur Karim El Barche, and check out his weekly training program for getting in seriously good shape
CONTENTS FEATURES
TRAINING
NUTRITION
72
26
90
78
FIGHT YOURSELF FIT
We give you an insight into the top five fighting codes
STRONGER THAN EVER
Not even a motorcycle crash could stop Nathan Sturgess from becoming a pure muscle machine
116 THE ANABOLIC SWITCH What is it? Find out everything you need to know!
46
BUILD YOUR BEST CHEST
Break out of the benchpress pack with these three common chest movements
HIIT IT HARDER
Improve your cardiovascular endurance with our high-intensity interval training program
99
BONUS RECIPE
A decadent yet healthy Moroccan spiced salmon
124 PART 1: MACROS AND MICROS 101 Your guide to macronutrients and micronutrients
110 FULL BODY RESISTANCE WORKOUT
Designed to target all the body’s major muscles in an efficient circuit format
YOUR ABS DIET
Because everyone knows abs are made in the kitchen
MOTIVATION 32
GET YOUR HEAD IN THE GAME
Fire up your mind-muscle connection
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UNDERSTANDING ANGER
Tips on recognising and managing anger
100 WHAT IS NORMAL?
Regular contributor Greg Dolman explains
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EVERY ISSUE>>> PLUS +
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120
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MMH MESSAGE
10
JETTS ON THE RUN
11
LIVING THE DREAM
12
WORKOUT WITH JETTS
17
FITNESS NEWS
22
BODY PART EXPLAINED
60
SEASONAL TRAINING
96
CAREER STORY
100 UNIQUE FITNESS APPROACH 103 EXHALE 104 MONEY 106 AUSSIE PROFILE 120 MMH BEAUTY 122 STUFF 130 INTERNATIONAL PROFILE 134 SUBSCRIPTIONS
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MESSAGE FROM MMH
I HAVE A CONFESSION TO MAKE.
I
n March and April, when everyone else seems to be trying to squeeze out the final seconds of warmth, I’m secretly counting down the days until the deepest, darkest months of winter. It’s not because I like the cold weather – I hate it – and it’s definitely not because I enjoy walking out the door in the morning before the sun comes up or leaving work in the evening when it’s already pitch black. It’s because of the potential that the winter months present; the potential to push yourself harder while others are slacking off; to train smarter while others are just going through the motions; and to use the time others are spending in bed, on the couch or in front of the TV to take steps toward setting and achieving new goals. So for me, it’s these last few weeks of winter, just before the onset of spring, that are my favourite part of the year – and they should be for you as well. Think about it: the constant crush of trying to train during peak hour disappears along with the warm weather, meaning you are free to start using the supersets and circuits you thought to be almost impossible during your summer training. The never-ending barbeques (and the beers that accompany them) that seem to fill your summer calendar are few and far between, allowing
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you to become more consistent and deliberate in the foods you eat. To top it all off, with the rest of your usual competition going into hibernation, there’s never been a better time to take that long-shot you’ve been thinking about – be it a promotion, a new business venture or the phone number of that hottie you pass on your morning commute. So let this issue of Men’s Muscle and Health be the catalyst for kicking your efforts into overdrive while the weather is still chilly. Before you know it spring will be over and summer will be upon us! Over the next 100-plus pages you’ll find training, nutrition and life expertise from some of the biggest and brightest names in fitness, health, business and beyond that you can put to work for you today. I encourage you to stay away from that snooze button, sneaking that second serving of dessert or settling into that TV series. Push yourself to break free from the clutches of winter and turn these next few weeks into your most active, focused and productive yet .The sweat, time and effort you put in now will lead to the achievements that you’ll enjoy, and others will envy, once the weather warms-up!
Daniel Richardson National Marketing Manager MMH Magazine
Men’s Muscle & Health
READER MAILBOX “Hi, I just bought a copy of your July/August edition and noticed a story on working out without the price tag. I recently set up a gym in my house using old car brake rotors for weight plates, rope and a ladder for triceps and few other exercises, made some dumbbells, milk creates and old foam for a bench… even a log with handles cut into it for lifting and a cross trainer for cardio! Five months later, a lot of sweat and pain, I'm now down to 105kg, slim-ish, and feeling great! Your article is great, it shows people there is NO reason not to train in some way or use the excuse that memberships are too expensive. It's all about mindset and getting past that first few weeks to form the habit of eating right and training. Well done guys.” – Jason, WA Big shout out to Jason on his amazing progress! Send your feedback to us at features@muscleupmedia.com.au – we love hearing from you!
Be sure to check out our Facebook and Instagram pages!
franchise opportunities available.
The freedom to keep your day job because you want to, not because you have to. For information on owning your own Jetts gym franchise phone 07 5458 5321 or log onto www.jetts.com.au
Group Publisher Michael Henry Creative Director Leo Costa Chief Photographer Dallas Olsen Editorial Assistant to the Editor Erin Leckie Sub Editor Ian Jessup Editorial Enquiries features@muscleupmedia.com.au Contributors Aaron Curtis, Adam Blair, Anthony McDonough, Ben Handsaker, Ben Salkeld, Beni Doolan, Bill Geiger, Craig Lawson, David Ball, Greg Dolman, Hattie Boydle, Jeff Leech, Joel Bushby, Karim El Barche, Kate Swann, Kirstin Cuthbert, Kristina Mamrot, Luke McNally, Matthew Davidson B.Sc M.Chiro, Melih Cologlu, Michael De Medeiros, Michael Henry, Nathan Sturgess, Neva Cochran, Nick Bracken, Parker Cote, Peter Miran, Rob Youells, Sonny Brown, Stent Card, Zac Smith Photography Contributors CMP Photography, Edmund Edwards, Gregory James, Jamie Watling, Matt Leake, Peter Chou, Larry Anda, Shutterstock.com and iStockphoto.com
Advertising David Elliot M:+61 45076 2656 T +61 2 9999 3336 F +61 2 9999 3385 E sales@muscleupmedia.com.au PO Box 880 Newport Beach NSW 2106 Australia Geoff Jennings M: +61 40099 3633 T +61 7 5527 2080 F +61 7 5302 6463 E advertising@muscleupmedia.com.au PO Box 3223 Nerang BC Qld 4211 Australia
Subscription and Reader Services Australia and New Zealand admin@muscleupmedia.com.au PO Box 3223 Nerang BC Qld 4211 Telephone: 1300 80 75 80 AU 6 issues $40.00 12 issues $80.00 NZ 6 issues $40.00, 12 issues $80.00 Overseas 6 issues $99.00
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Men’s Muscle & Health
Fitness model Karim El Barche image by Dallas Olsen
Publisher
Muscle Up Media Pty Ltd Unit 12/28 Jupiters Plaza Lawrence St, Nerang QLD 4211 Telephone 07 5527 0979 Facsimile 07 5302 6463 Email: admin@muscleupmedia.com.au
Luke McNally
Craig Lawson
Luke McNally is an accomplished bodybuilder. He holds qualifications in nutrition, training, supplementation, Biosignature™ and lab analysis. He currently works with some of Australia’s best professional bodybuilders, figure and fitness athletes and models. Luke is also the founder and director of Australia’s leading supplement chain MASS Nutrition.
Craig Lawson’s work has featured in top international magazines, websites and broadsheets. His knowledge and critique is often called upon to judge style competitions as he keeps his finger firmly on the pulse of trends around the world. He runs riot online under the alias Mr Fashion Man.
Melih Cologlu I have been involved in sports from a young age and competed in NCAA Division 1 Level Water Polo and Swimming for USC South Carolina. After college I met my beautiful wife Ashley and we started our personal training business in 2003 as NESTA Advanced Level trainers. Using some motivation from a successful career in NCAA sports, I entered my first NPC competition and won Natural Eastern USA’s in Men’s Physique. This was just the beginning of my great journey; I got sponsored by Grenade Thermo Detonator, the fastest-growing supplement company and I kept improving. In 2012, I launched my online training business called www.covermodelphysique. com where I design training and nutrition programs globally to individuals that range from beginners to Pro Fitness Athletes. I currently have over 10 years of both one-on-one and online personal training experience.
Peter Miran Peter Miran is a sponsored champion athlete holding multiple bodybuilding titles, including the WFF Mr Australia. He has been featured as a fitness model in many Australian Fitness magazines. Peter has worked as an exercise physiologist alongside world-renowned physicians and is a highly successful personal trainer and coach. He has coached and mentored scores of elite athletes, personal trainers, high-profile celebrities, performers, sports models, bodybuilders and some of Australia’s most successful businessman, assisting in the achievement of their desired goals and boasts a record of ambassadors that happily represent his business, Peter Miran BODY. He is currently studying his Masters in Exercise Science at ECU. Peter has been actively working in many facets of health and fitness spaced over 15 years, beginning his career in the research and development of nutritional products for Australian Sports Nutrition company, Body Ripped. You can contact him at peter@petermiran.com.
Men’s Muscle & Health
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WHY JETTS… Why? Because it’s easy and affordable with everything you need. With no lock-in contracts and 24/7 access you can work out on your terms at a time that suits you. It’s the gym that works out better - simple. As a Jetts member you’ll have access to every club across Australia and New Zealand, so everywhere you go, there we are! If you’re visiting friends, family or working away from home you’ll find one of our 250+ clubs just around the corner.
SCAN TO
SAVE $100 UP TO
50% OFF JOINING FEE + 1 MONTH FREE*
1300 JETTS 247 | JETTS.COM.AU/HEALTHY *Offer is available at participating clubs until 31/08/2014 and relates to 50% off the initial joining fee. Weekly membership of $13.95 is based on recurring fortnightly direct debit in advance from 04/08/2014. Additionally, a one-off “Club Access Fee” of $103.50 applies, which include $59 Access Pass and $44.50 Joining Fee (save $44.50) and is payable upon joining. The minimum amount payable per member is up to $131.40. Conditions apply and are available at jetts.com.au
LIVING THE DREAM
with Jetts Club Owners – Kees and Robyn Payens Jetts Springwood, Mt Warren Park and Sunnybank Hills, QLD
Tell us about yourself. We are a happily married couple with four daughters and now four grandchildren. Kees is a mechanical engineer and Robyn a music teacher. We are also professional musicians who regularly play for weddings and functions. How did you hear about Jetts and what made you want to get involved in the business? A colleague of ours and his wife shared their journey as Jetts club owners with us in 2009. Kees’ employment was very uncertain during the GFC, so we contacted the Jetts support office in August 2009 and opened our first club in April 2010. In November 2012 we opened our second club and finally purchased our third in October 2013. What do you love about the Jetts network? We love the fact we are providing
quality service to people who are really determined to maintain a level of fitness or actively turn their life around through health and fitness. How does the Jetts model fit in with your lifestyle? Since finishing full-time work at the end of February 2014, this lifestyle has suited us well. We have the ability to share quality time with our daughters and grandchildren, plus having three gyms is great for our own level of fitness – we work out three times per week at each of our gyms! Our team like the fact their business owners frequent the gyms and we love the interaction we have with our members during this time. What is the most rewarding part of being a Jetts club owner? It’s definitely rewarding seeing gym members enter the gym with difficult lifestyles who then become part of a family network
which they can call their own. It’s great seeing them enjoy working out whilst achieving their health and fitness goals. What is your most memorable moment since being a Jetts Club Owner? At the Jetts conference in 2011 we received the award from Jetts Founder Brendon Levenson for best community involvement – that was definitely a memorable moment. Playing live music at 2am during a 24-hour treadmill challenge to raise funds for the Heart Foundation was also a highlight. What do you get up to on a Sunday? Interesting you ask! We attend church and are frequently the musicians on a Sunday morning. Afternoons are generally family time; we visit our daughters, grandchildren and parents.
oxygenmag.com.au
| September 2014 |
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7-DAY PLAN:
SO YOU’VE JOINED JETTS… Adam Crooks, Jetts Brisbane Airport Village club manager, tells us what’s next. Welcome and congratulations on starting or continuing your health and fitness journey with the Jetts team. We’ve put together a handy 7-day workout plan to get you started. Our biggest piece of advice is to find what you enjoy and what works for you. Don’t be afraid to ask questions, take risks and push your limits. You never know what you might be capable of.
YOUR 7-DAY WORKOUT PLAN It’s your first week in the gym, so you might be feeling a bit like a fish out of water. You’ve probably Googled some workouts and heard friends talking about what they do in the gym. It can all get a bit confusing so we tend to walk around aimlessly from machine to machine until we’ve tried everything that looks nonlife-threatening and stretched. Yet by the end of it we still haven’t reached the sense of accomplishment we had hoped to get out of the workout. Never fear, though, the following pages contain an exercise plan designed to give you the confidence you need to get the most out of both your time and your membership! We recommend having a chat with a personal trainer at your local Jetts 24/7 gym before starting any new workout program.
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| September 2014 | oxygenmag.com.au
DAY 1: Pump it up – upper body workout WARM-UP: Start today’s workout with a five-minute warm-up on the cross trainer. Choose a medium resistance level that works up a light sweat. If a cross trainer isn’t for you, try the rower. To complete your warm-up, push out 10 push-ups. These can be wall push-ups, knee push-ups or on your toes. Choose a level that’s best for you.
The Workout Exercise 1: Chest press Scan the QR code for correct set-up and form or ask a Jetts team member for help. • 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.) • Straight after the third set, try and complete another 10 push-ups.
Exercise 2: Shoulder press Scan the QR code for correct set-up and form or ask a Jetts team member for help. • 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.)
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Exercise 3: Lat pull-down Scan QR Code for correct set up and form, or ask a Jetts team member • 3 sets of 12 reps with 45s rest between each set. Choose a resistance level that you find challenging but are able to complete all three sets on.
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| September 2014 | oxygenmag.com.au
Exercise 4: 21 Pump Street
Choose a dumbbell weight that you find challenging but are able to complete the entire exercise on.
This exercise is designed to hit your shoulders and biceps.
• 7x front shoulder raises • 7x side shoulder raises
• 7x biceps curls • 45s rest • Repeat 3 times
Front shoulder raises
Exercise 5: Feel like you’ve still got more in the tank? Finish off your workout with the following core blast circuit: • • • • •
20s plank 20x leg raises 15x crunches 20x bicycle crunches 20s plank
Bicycle crunches
FOR THE REST OF THE 7-DAY WORKOUT, VISIT WWW.JETTS.COM.AU/JETTS-LIFE
Plank
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| September 2014 |
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THERE ARE 7 DAYS IN A WEEK.
SOMEDAY
ISN’T ONE OF THEM. Throw away your excuses and get started with no lock-in contracts and 24/7 access to 200+ clubs. It’s the gym that works out better – simple.
FIND YOUR MOTIVATION www.jetts.com.au/jetts-life
WANT MORE? Grab a full copy of the latest Accelerate For Him at your local Jetts Club.
SEPT/OCT 2014 JUNE 2012
GET YOUR HEAD IN THE GAME
>>
p32
ACCELERATE FOR HIM
FOR HIM IO N FI T FA SH
S ’S FI TN ES W OM EN
IS SU E
WO GOR GE RK GE T Y OU OU OU TP S R OS GL TE UT R IN ES SID E
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IE p98 N UR AUSS ITOR IN PERSO ED ME OF YO MEET SO OVER GIRLS AND C OXYGEN
ISSUE 1
THE 1300ANABOLIC JETTS 247 | jetts.com.au SWITCH p116
COVER MODEL
TRAINING PLAN p64
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ABS ARE MADE IN RECIPES FOR GE NE RA TH E NE XT
FIGHT YOURSELF >>>> FIT p72
HIGH p46 INTENSITY MOVES TO
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FAT FAST SEPT/OCT 2014 AU $9.95 AU (INC GST) NZ $10.95 (INC GST)
ISSN 2200-968X
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