Speak Weekday Warrior by SpeakMagazines.com

Smoke and mirrors

The healthier way to be a social smoker

LOSE 12KGS OF BODY FAT IN 12 WEEKS

Gain 6kgs of muscl e in 6 week s

Your complete plan for getting lean

How to achieve the perfect body

We show you how its possible

Get 15% Stronger using food Your knife and fork will increase your bench press

Repair and recover

Replenish your muscles and mind

Over 174 excessively useful facts for the man who works as hard as he plays

THE GPS FOR EXPLORERS. _Manual and autolaps _Heart rate graph in real time _Heart rate limits _Heart rate zones in Movescount.com _Peak Training Effect & Recovery Time

_Highly responsive pace / speed (FusedSpeedTM) and distance from accelerometer integrated GPS _Chronograph _Track logging and analysis in Movescount.com _Full-featured GPS (SiRFIV chip)

_3D Compass _Barometric altitude _Temperature _Robust BuiltToLast casing _Water resistant to 100 m (ISO 2281) _Upgradeable with new functionalities

SUUNTO AMBIT You could call it a watch, but that hardly seems fair. Altitude, navigation, speed, heart rate, weather conditions – it’s all at your fingertips. Personalize your device, selecting just what you need to get the most out of your next adventure. The new Suunto AMBIT – conquering new territory with the world’s first GPS for Explorers. Fulfill your Ambition at www.suunto.com

through Movescount.com _Waypoint –navigation with GPS _Made in Finland _Rechargeable lithium-ion battery _Waypoint creation and storing in watch and in Movescount.com _Mineral crystal lens

_Location in multiple coordinate systems _Positive / negative display switch _User adjustable backlight _Watch settings in Movescount.com

Contents Weekday Warrior

CONTENTS Issue 1 November 2012

MANSIZED 08 Appliance of science

09 Muscle

10 35

10 The truth 11 Whatâ&#x20AC;&#x2122;s sup? SWEAT 14 Gain 6kgs of muscle in 6 weeks

34 Get 15% strong using food

36 Lose 12kgs of body fat in 12 weeks 61 Flat belly foods

37 72 69

AND RELAX... 63 Smoke and mirrors 65 Repair and recover BACK PAGE 68 Gym etiquette Weekend Warrior

Weekday Warrior

Editor’s letter

Congratulations, you’re about to read something very different from anything you’ve seen before. That’s because these pages aren’t here to give you the all or nothing approach the other men’s magazines do. We’re not going to advise to you flagellate yourself with a whip made from asparagus if you indulge in your vices. Life is way too short. Instead, we understand that you’re the type of guy who works hard because he likes to play even harder and these two joys balance out one another. We know that your weekends are something you’ve earned with hard yards in the gym and at the grind. They’re the time for throwing your hands in the air and indulging in your vices without feeling guilty because you’ve just done five days of due diligence. With this attitude in mind, you’re about to get three month plans for building muscle and burning fat, but they’re designed to be done from Monday to Friday because the weekend is for kicking back and soaking up the good life. These plans aren’t the usual one-month wonders you’ll find in your average fitness rag. Instead, they’ll built on what you’ve accomplished in the weeks prior so that you can progress and achieve tangible results that your friends and girlfriends will be compelled to pass comment on.

Ray Klerck

They’re delivered in a step-by-step fashion so you’re guided through every action that you’ll need to take to be the very best man you can be. And when it’s done and dusted we’ll help you celebrate by offering you the best ways to party in the real world. We suspect that you might even enjoy the odd cigarette, so there’s a plan for getting you to ease back during the week so you crank it hard on the weekend. This will help you minimize the damage you do in the week so you can jam pack all your fun into the weekend without feeling guilty. So get ready to balance the scales of life in your favor because the Weekday Warrior gets what he wants, drinks until he feels sick, eats until he’s bursting at the seams and looks spectacular while doing it. If that’s you then welcome, you’ve finally found what you’re looking for.

Email Ray.Klerck@SpeakMagazines.com

Weekday Warrior

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Editor-in-Chief Ray Klerck

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Fitness

Lose 12kgs of Bodyfat

Month 2

Front squats

1 1

Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the fronts of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.

Reps: 16 Sets: 4 Tempo: 2000 Rest: 60 seconds www.SpeakMagazines.com

Weekday Warrior

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Dumb-bell deadlift

Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. Rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90Âş. 3. Take a step forward with your back leg and keep going until youâ&#x20AC;&#x2122;ve finished all the reps.

Muscles: quads, glutes, lower back, abs 1. Place a large dumb-bell on the ground in front of you. Stand with your feet double hip-width apart the way a sumo would before a fight. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weight back to the start position keeping your back straight through out the movement.

Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds

Walking lunges

Fitness

Sumo deadlifts

Muscles: quads, glutes, lower back, abs 1. Place two dumb-bells on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab them with an overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.

3 Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds

Weekday Warrior

Speak Adventure Sports

Photo Credit: RRRuslan

Man-Sized

Fitness

Weapons grade health and fitness information to upsize your physique improvements Weekday Warrior

Fitness

Appliance Of Science

Intervals done right A midsection with more definition than the dictionary doesn’t come from hours of cardio. In fact, it’s best prepped in a rush with fast bouts of cardio in the form of interval training. If you’re a regular exerciser you’ll already be privy to

the fat burning and fitness benefits of intervals and there are countless methods of doing them but the National Strength and Conditioning Association says you should stick to these work to rest ratios for the fastest fat burning results:

Length of time sprinting Rest

Work to rest ratio

10 seconds

1:12 or 1:20

120 seconds

15-30 seconds

45-90 seconds 1:3 or 1:5

1-3 minutes

4 – 12 minutes 1:4

Risk analysis Before you dive into a sport weigh up the risk and reward by using this chart devised by a study in The American Journal of Sports SPORT

Medicine. Start with the low injury sports and work your way up to the danger sports, as you get fitter or braver. INJURIES PER 1000 HOURS OF PLAY

1. Rugby

2. Lacrosse

3. Basketball

4. Squash

5. Running

6. Alpine skiing

2. Rowing machine exercise

3. Treadmill walking or jogging

4. Tennis

5. Dancing classes

6. Resistance training with weight machines

7. Resistance training with free weights

8. Outdoor cycling

9. Stationary cycle exercise

10. Stair climbing

11. Walking

Weekday Warrior

Sleep easy workout Everyday objects can deliver unlikely fitness benefits, here’s what your pillow can do for you Your pillow could make your legs stronger. When men attempted single-leg squats while standing on a cushy surface, their hips and leg muscles worked up to 13% harder, reported a 2007 study in The Journal of Strength and Conditioning Research. It’s a tricky maneuver, however, because you can easily lose your balance. When you can do three sets of 10 single-leg wobble-free squats while standing on a hard floor, bring on the pillow. Try it first thing in the morning and you’ll get stronger legs and improve your balance, which will help you on any sports pitch. Just don’t use the pillow you sleep on.

Big number:

Actual minutes a day spent exercising vigorously by blokes who claim to exercise ‘hard’ more than 4 hours a week Source: Scandinavian Journal of Public Health

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Interval training is the fast track to weight loss, strength and performance but here’s how to get precision results

Muscle Muscle

Fuel up your tank

Fitness

Rem all of ember : to bethis not befor eaten worke your just c out hoos one m e eal

Energy is essential to exercise intensity. Here’s what to eat based on how long before your session you can eat 90 minutes before: All Bran cereal, full fat milk, 1 peach and 1 apples 60 minutes before: tuna, mayo and cheese on a sweet potato 45 minutes before: 4 oatcakes with cream cheese 30 minutes: whey protein shake 20 minutes: white bread bagel with peanut butter 15 minutes: energy bar 10 minutes: banana and 350ml of low fat milk 5 minutes: 300ml apple juice 2 minutes: black coffee 1 minute: packet of wine gums

Chest in show

Use this challenging change-up to add new growth to your chest

Photo Credit: Heather Sorenson

Most guys have spans of muscle in their lower and middle chest but lack the upper chest mass that pokes out when you undo your top button. Scientists at the Canadian Memorial Chiropractic College found that when blokes used a reverse grip (underhand) while doing a flat bench press their upper pecs worked 27% more than if they did it with an overhand grip. If you have a home gym with only a flat bench you can now work your upper chest. Do 4 sets of 10-12 reps of reverse grip bench presses to the end of your chest to bolster your upper pecs. Start with a light weight and concentrate on tensing your upper chest throughout the move.

The latest buzz is around hypoxic training, which is basically altitude training done at sea level. Unfortunately, it is expensive but there are ways to do it on the cheap. 1. Take a drive. Athletes are famous for disappearing to the mountains to take advantage of the oxygendepleted environment of high altitude. You may struggle to find a training partner though. Cost: 4/5 2. Give yourself room to breath. You can convert an entire room to a low oxygen environment so that you can sleep or work while boosting your stamina. Power napping at it’s best. Cost: 5/5 3. Go camping. You can get a hypoxic tent that you can position over your bed so that you limit

your oxygen while you sleep, boosting red blood cells, and benefiting from the extra O2 when you train. Cost: 4/5 4. Wear a mask. It might stifle any advances by your missus, but will limit your oxygen intake wherever you might be sleeping. Cost: 2/5 5. Go snorkelling. This is as budget as it gets which it surprising that MMA big shot, Wanderlei Silva uses it by taping up his nose and breathing through a snorkel as he does cardio. “You don’t use your nose, just your mouth, so it makes it much more difficult,” says Silva. “Training 15 minutes with the snorkel is the same as training 2 hours without. After I’m done, all I want to do is eat and sleep, I am very, very tired.” Cost: 1/5

Weekday Warrior

Fitness

The Truth

Fitness myths

The truth is out there, and right here for that matter It pains us to say it but new research might actually contradict all the gym dogma you’ve heard. The study by the University of Copenhagen, Denmark got blokes to do single leg extensions for 30 minutes. They found that

17% - decease in muscle power after 4 weeks of doing nothing Source: Journal of Strength and Conditioning Research

Weekday Warrior

the trained leg had 900% more fat mobilized from its cells than the untrained leg, suggesting you burn fat preferentially from the fat cells in the area being trained. More research needs to be done before it’s proven to work on your abs but it does seem that pumping out high reps for 30 minutes with a lightweight can encourage spot reduction. To trim your midsection try training your abs for 30 minutes with no rest to mobilize the fat and follow this up with 20 minutes of cardio to mop up the rest of the fat.

2. MYTH: ELLIPTICAL TRAINER ARE KINDER TO YOUR KNEES

The elliptical trainer has long been praised for its impact-free foot pedals. However, this cardio machine places your knees, hips and ankles under more stress than if you run on solid ground, found Chinese researchers.

The strain is due to the pedal’s angle, which tilts the foot unnaturally upward. Stick to the stationary bike instead.

3. MYTH BUSTED THE MYTH: NEVER TRAIN WHEN YOU’RE SORE

Avoiding the gym when you’re aching seems as sensible as carrying an umbrella but new research has just rained on this parade. A study at Edith Cowan University in Western Australia had subjects do 2 bicep workouts 3 days apart. They found that after the second workout, when the subjects were still sore, their biceps had no more muscle damage and recovered just as quickly and thoroughly as the subjects who performed just one workout. The take-home advice: stop wimping out, a little bit of pain is no excuse to skip a workout.

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1. MYTH: YOU CAN’T SPOT REDUCE FAT

What SUP?

Fitness

What’s SUP?

WHAT SUP?

Lovell: Are you waking up

heavy? This could decrease your testosterone if you’re overtraining.

WW: No, I never really get depressed and actually wake up with a bounce in my step and am keen to get cracking with the day, it’s just little things that upset and interruption my routine that seem to aggravate me. If there’s anything that delays me from getting food in my stomach it sets me off.

WW: My training is consistently intense but I’m sure to take a day off when I’m overly stiff and only train 4 -5 days a week with a day break every two days. Get out in the sun a fair bit each day just to get the vitamin D count up and drink tons of water and green tea and Rooibos tea all day – no milk, no sugar. My testosterone count should be up as I’m adding 1kg of lean muscle every 2 weeks and my libido is consistently high.

depressed and down on your luck? Is the missus or kids waking you up in the night?

Each issue we take an in depth look at the problems men face. The month: Sport nutritionist Matt Lovell, grapples with waking up cranky

I never wake up mid sleep and drop off to sleep very easily.

Lovell: You can take supplements at night, which will make you a bit dopier in the morning and perhaps less aggressive, such as high doses of magnesium or 5HTP or St John’s Wort. Is your training load very

Lovell: Try also taking ZMA to aid your recovery and make your breakfast before you sleep so there aren’t any stressors in the morning and nothing can go wrong. Just remember to keep taking off days when you’re feeling over tired.

Weekday Warrior

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©2013 Wilson and W are registered trademarks and More Win. is a trademark of Wilson Sporting Goods Co. Australian Open name and logo are registered trademarks of Lawn Tennis Association of Australia Limited. Trademarks advertised other than those of Wilson Sporting Goods Co. are properties of their respective companies.

WE HAVE HAD A BALL AT MORE CHAMPIONSHIPS. OH YEAH, WE’RE THE OFFICIAL BALL TOO.

Sweat

Fitness

The hard yards to a hard body start here and now Weekday Warrior

Fitness

Gain 6kgs

GAIN 6KGS OF MUSCLE IN 6 WEEKS Every man is damn lazy for at least 5 minutes each day. And too right, you deserve it, especially after the summer you’ve just enjoyed. But the shortening days and colder nights and can easily turn those 5 minutes into days and weeks. No biggie, you’re not alone. The colder months can cause a natural dip in everyone’s training because rugged up muscle doesn’t need to look stoned carved. And the thought of braving the cold for a long-winded gym session is enough to drive even the most hardened lifter deeper into his couch. But to make things easier we got Joseph Coyne (www.josephcoyne.com), a Gold Coast (Australia) exercise physiologist who trains several professional athletes, to come up with a long lasting musclebuilding program that’ll beat the boredom, inspire you and help you weed out that laziness. It’s designed around some incredibly solid science from the University of Alabama, which had one group of men train each muscle group once a week for 3 months. Another group performed the same number of total sets weekly, but split them equally among three or four

Weekday Warrior

total – body workouts. The result? The blokes who worked each muscle more frequently gained 9 pounds of muscle – that’s 5 more than those who trained each muscle only once a week. Doing these kind of full body workouts for a few months and you’ll soon be stacking on 1-2 pounds of unadulterated muscle every single week. This will get your body into the swing of things for the long haul rather than having a swipe at adding muscle for a month or two. The plan delivers tangible results that’ll rush compliments off the lips of everyone you know. There’s a strength, muscle and cardio element to all of it, so come the weekend you’ll have earned a huge number of weekend party credits. You can enter your days off safe in the knowledge that you’ve done all you can do to maximise your muscle growth, leanness and fitness so no matter what you get up to, you still won’t make a dent in your overall health. Think of this as your fast track to flex appeal and it is sure to make those deserved moments of laziness feel well earned.

WHAT TO DO

Each exercise is given a letter, when a number follows that letter - such as D1 and D2 - this means those to exercises are to be done in a no rest superset. Put simply, you’ll do exercise D1 then immediately afterwards will do exercise D2 and only then will you take your rest period. This strategy obliterates the target muscle so you can be sure you’ll be feeling it in the right places. Although this is working week plan, you will need to take a day off on Wednesday, or after every two days of training on the trot. This gives your muscles the recovery time they need to make sure you’re fresh and fully recuperated during every workout. And when tempo is mentioned this refers to the speed at which you lift your weights and each number means the following: First number: Speed at which you should lower the weight. Second number: How long you should pause at the bottom of the rep. Third number: Speed at which you should lift the weight. Fourth number: How long you should pause at the end of the rep. Stick to it for 6 weeks then start again and you’ll have a full 12-week plan that’ll keep serving up kilos of muscle week in and week out. Ready to get sweating? Alright then off you go.

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Use this brawn builder in the gym and you’ll power-slam size onto your frame by the end of the month

No Weekend Training Plan

Fitness

Workout #1: Monday

Front squat

Week

Set

Rep

2-4

1-3

2-4

1-3

Tempo

Rest

4110

120 Seconds

Dumb-bell bench press Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a dumb-bell in each hand above you at armâ&#x20AC;&#x2122;s length. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the dumbbells to either side of your chest. 3. Pause then straighten your elbows to press the weights up.

es Print excersi m and bring the

to the gym

Week

Set

Rep

2-4

1-3

2-4

1-3

Tempo

Rest

4110

120 Seconds

Weekday Warrior

Fitness

Gain 6kgs

Chin-ups Muscles: back, biceps, abs, forearms 1. Grab the pull-up bar with an overhand grip that’s shoulder-width apart. If you’re advanced then attach a lifting belt around your waist and hang weights off it, or if you’re not strong enough for that use the assisted pull-up machine. 2. Hang at arm’s length so your elbows are completely extended. Bend your elbows to pull yourself up until your chin crosses the plane of the bar. 3. Pause then slowly lower yourself to the starting position without allowing your body to sway.

Week

Set

Rep

10-12

10-15

10-12

10-15

3 Tempo

Rest

2110

Week

Set

Rep

2-4

1-3

2-4

1-3

Tempo

Rest

3110

120 Seconds

10 Seconds

Standing calf raise Muscles: calves, abs 1. Rest the balls of your feet on the edge of a step or raised platform. Two thirds of both feet should be suspended in mid-air. Hold onto a support if you need to for balance. 2. Lower your heels to the ground and just before they touch, rise up onto your toes and hold this position.

2 Muscles: calves 1. Sit on the edge of a bench and rest the balls of your feet on a step, heels hanging off the edge. Place a weight on your right knee, holding it in place with your hands. 2. Push down on the toes of your right foot so that you raise your heel as high as you can. 3. Pause then lower your heel down toward the floor as far as you can

Seated calf raise

Weekday Warrior

Week

Set

Rep

12-15

15-20

12-15

15-20

Tempo

Rest

2120

60 Seconds

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No Weekend Training Plan

Fitness

Swiss ball crunch

1. Lie face-up with a Swiss ball resting under your lower back. Cross your arms over the chest. 2. Lift your torso off the ball, pulling the bottom of your ribcage toward your hips. As you curl up, keep the ball stable. 3. Squeeze your abs at the top of the movement. Lower to the start.

3 Week

Set

Rep

8-10

10-12

12-15

Tempo

Rest

3030

10 Seconds

Tempo

Rest

3030

10 Seconds

Tall Kneeling Pall of Press

1. Kneel side on to a cable cross over machine. Set the D handle to chest height and hold it against the middle of your pecks. 2. Straighten your elbows to press the handle in front of you. 3. Hold this position then slowly release it to the start.

3 Week

Set

Rep

8-10

10-12

12-15

Weekday Warrior

Fitness

Gain 6kgs

Workout #2: Tuesday

Dumb-bell deadlift

Week

Set

Rep

4-6

5-7

4-6

5-7

Tempo

Rest

4110

75 Seconds

Hamstring curl 2

Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. Itâ&#x20AC;&#x2122;s pretty tough to get this one wrong because thereâ&#x20AC;&#x2122;s really only one way to work this machine

Weekday Warrior

Week

Set

Rep

4-6

5-7

4-6

5-7

Tempo

Rest

4011

75 Seconds

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No Weekend Training Plan

Fitness

Dips

Muscles: chest, triceps, shoulders 1. Grab the parallel bars of a dip station and lift yourself so your body weight rests on your hands. 2. Keep your arms straight but not locked. Bend your knees and cross your ankles. 3. Keeping your elbows close to your sides, slowly lower yourself until your upper arms are parallel to the floor. Press yourself back up, keeping your elbows unlocked at the top of the move.

3 Week

Set

Rep

4-6

5-7

4-6

Tempo

Rest

4011

75 Seconds

Tempo

Rest

4011

75 Seconds

Pull-up

Muscles: lats, biceps, forearms, abs 1. Grab a pull-up bar with a shoulder-width underhand grip and hang from it with your elbows straight. 2. Bend your elbows to pull your chest to the bar. 3. Peer over the bar for a second then slowly lower yourself to the start position.

3 Week

Set

Rep

6-8

7-9

6-8

7-9

Weekday Warrior

Fitness

Gain 6kgs

Dumb-bell back foot elevated split squat

Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. Hold a dumb-bell in each hand and rest your left (back) foot on a bench. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again. Push starting your car by yourself should no longer be a problem now.

Week

Set

Rep

6-8

7-9

6-8

7-9

Week

Set

Rep

6-8

Tempo

Rest

3110

60 Seconds

Tempo

Rest

3022

60 Seconds

Hip thrust

Muscles: glutes, abs, hamstrings, quads 1. Sit on the floor with the long side of a flat bench behind you. Rest the middle of a padded barbell across your hips. Bend your knees so your feet are close to your glutes. Hold the barbell with your hands. 2. Lie back to place your shoulders on the bench and push your hips upwards then lower then to the floor.

Weekday Warrior

7-9

6-8

7-9

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No Weekend Training Plan

Fitness

Incline dumb-bell bench press

Muscles: upper chest, triceps, shoulders 1. Lie on an incline bench set to between 30 and 45ยบ. Place your feet flat on the floor and hold a dumbbell in each hand above your chest. 2. Keep your head, torso and hips pressed onto the bench. Lower the weights to your sides. 3. Straighten your arms to press the weights up so they finish above your chin. Note: Do not completely lock your arms at the end of the movement.

3 Week

Set

Rep

6-8

7-9

6-8

7-9

Tempo

Rest

30X1

60 Seconds

Tempo

Rest

3020

60 Seconds

Bent over Ezy-bar row

Muscles: lats, biceps, shoulders 1. Stand holding an EZ bar with an overhand shoulderwidth grip, with your feet shoulder-width apart. 2. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor. Your legs should be straight but unlocked, your arms straight under your shoulders. 3. Slowly draw the weight up until it reaches your chest. Pause, then slowly lower the weight and repeat.

3 Week

Set

Rep

6-8

7-9

6-8

7-9

Weekday Warrior

Fitness

Gain 6kgs

Workout #3: Wednesday

Dumb-bell lunges

Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds

Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet hip-width apart. If you’re advanced then rest a barbell across the back of your shoulders or hold dumb-bells in each hand. 2. Take a giant step forward with your left foot and bend your left knee until your left thigh is parallel to the floor and your knee forms is at 90º.

3. Reverse the motion, stepping back into the starting position be careful not to fall over now, as you start to feel tired (and you will feel tired soon) it can be tough to keep your balance on one foot. Repeat with your right limb.

Flat bench dumb-bell press 2

Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a dumb-bell in each hand above you at arm’s length. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the dumb-bells to either side of your chest. 3. Pause then straighten your elbows to press the weights up.

Weekday Warrior

Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds

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No Weekend Training Plan

Fitness

Hamstring curl

Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. It’s pretty tough to get this one wrong because there’s really only one way to work this machine

3 Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds

Single arm dumb-bell row

Muscles: lats, biceps 1. Grab Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at arm’s length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.

3 Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds

Weekday Warrior

Fitness

Gain 6kgs

Hammer curl

Muscles: biceps, abs 1. Stand with your feet hip-width apart while holding a dumb-bell in each hand. Your palms should be facing each other. 2. Bend your elbows to curl the weights to a point thatâ&#x20AC;&#x2122;s just below your shoulders. 3. Squeeze your biceps at the top of the movement then slowly lower them to the start. For the seated version you obviously take seat on a bench.

3 Week

Set

Rep

Tempo

Rest

12-15

3010

12-15

3010

10-12

3010

12-15

3011

12-15

3011

10-12

3011

Tempo

Rest

3030

30 Seconds

Barbell rollout

Muscles: abs, shoulders, lower back 1. Load a barbell with 5-10kg plates and stick on some collars. Kneel on the floor and grab the bar with an overhand shoulder-width grip. Position your shoulders directly over the barbell and keep your lower back naturally arched. 2. Slowly roll the bar forward, extending your body as far as you can without letting your hips sag. 3. Pause and reverse the move to return to the start.

Weekday Warrior

3 Week

Set

Rep

4-6

5-7

6-8

7-9

8-10

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No Weekend Training Plan

Fitness

Split squats

Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. If youâ&#x20AC;&#x2122;re more advanced then rest a barbell across the back of your shoulders or hold a dumb-bell in each hand. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again.

3 Week

Set

Rep

15-20

12-15

15-20

12-15

Tempo

Rest

20X1

30 Seconds

Tempo

Rest

2020

30 Seconds

Flat bench flys

Muscles: chest, shoulders, triceps 1. Lie face up on a flat bench. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.

3 Week

Set

Rep

15-20

12-15

15-20

12-15

Weekday Warrior

Fitness

Gain 6kgs

Swiss ball hamstring curl

Works: hamstrings, abs 1. Lie face up on the floor and put your heels and calves on a Swiss ball. Cross your arms on your chest to make your core work harder. Lift your hips and tilt your pelvis upwards. 2. Use your hamstrings to roll the ball towards your glutes. 3. Hold the ball in place with your legs and squeeze your hamstrings.

Week

Set

Rep

12-15

15-20

Week

Set

Rep

15-20

12-15

15-20

12-15

Tempo

Rest

3010

30 Seconds

Tempo

Rest

2020

30 Seconds

Incline bench dumb-bell rows

Muscles: lats, biceps, forearms 1. Lie face down on an incline bench - set to 45ยบ - so that your eyes can see over the top. Hold a dumb-bell in each hand with your palms facing each other. Keep your hands below your shoulders. 2. Bend your elbows to pull the weights towards you. 3. Hold at the top of the moment for a second then release them to the start position.

Weekday Warrior

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No Weekend Training Plan

Fitness

Workout #4: Friday

Back squats

Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Rest a barbell on the back of your shoulders. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.

Week

Set

Rep

12-15

10-12

12-15

10-12

Tempo

Rest

30X0

30 Seconds

Rest

Seated dumb-bell shoulder press

Muscles: shoulders, abs 1. Sit on the edge of a seated bench with the back pad set to vertical or just below. 2. Hold a dumb-bell in each hand and hoist them up so theyâ&#x20AC;&#x2122;re on either side of your head. Straighten your arms to push the weights above your head. 3. Do not lock your elbows at the top of the movement then slowly lower them to the start position.

3 Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

30 Seconds

Weekday Warrior

Fitness

Gain 6kgs

Dumb-bell deadlifts

3 Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds

Lat pulldowns

Works: lats, biceps, forearms 1. Grab a lat-pulldown bar with an overhand grip and position yourself on the machineâ&#x20AC;&#x2122;s seat with your knees beneath the pads. Place your hands 1 Â˝ shoulder-width and sit on the seat. 2. Keeping your head and back straight, slowly pull the bar to the top of your chest. 3. Squeeze your shoulder blades together at the bottom of the move, then let the bar slowly raise your hands above your head again, resisting the pull as you go.

Weekday Warrior

3 Week

Set

Rep

Tempo

12-15

30X0

12-15

30X0

10-12

30X0

12-15

31X0

12-15

31X0

10-12

31X0

Rest

30 Seconds www.SpeakMagazines.com

No Weekend Training Plan

Fitness

Standing triceps extensions

Muscles: triceps, abs, shoulders 1. Stand holding a dumb-bell in each hand and raise them above your head with your elbows tucked next to your ears. 2. Bend your elbows to lower the weights behind your head. Straighten your arms to pull the weights above your head. 3. Lower the weights to start again.

3 Week

Set

Rep

Tempo

12-15

3010

12-15

3010

10-12

3010

12-15

3110

12-15

3110

10-12

3110

Rest

30 Seconds

Standing calf raise

Muscles: calves, abs 1. Rest the balls of your feet on the edge of a step or raised platform. Two thirds of both feet should be suspended in mid-air. Hold onto a support if you need to for balance. 2. Lower your heels to the ground and just before they touch, rise up onto your toes and hold this position.

3 Week

Set

Rep

12-15

10-12

12-15

10-12

Tempo

Rest

3030

30 Seconds

Weekday Warrior

Fitness

Gain 6kgs

Leg press

Muscles: quads, hamstrings, glutes, calves 1. Stand Slot yourself in a leg-press machine, your back and glutes should be flat against the back pad, with your feet hip-width apart on the platform above you. 2. Press the weight up until your legs are straight, but keep your knees unlocked. 3. Release the support bar and slowly lower the weight until your legs are bent at 90º. Push the weight back up until your legs are straight with knees unlocked.

3 Week

Set

Rep

15-20

12-15

15-20

12-15

Tempo

Rest

20X1

30 Seconds

Tempo

Rest

2020

30 Seconds

Incline bench dumb-bell press

Muscles: upper chest, triceps, shoulders 1. Here’s how to add a steeper slope to your frontage. Lie on an incline bench set to 60º. Place your feet flat on the floor and hold a dumb-bell in each hand above your chest. 2. Keep your head, torso and hips pressed onto the bench. Lower the weights to your sides. 3. Straighten your arms to press the weights up so they finish above your chin.

Weekday Warrior

3 Week

Set

Rep

15-20

12-15

15-20

12-15

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No Weekend Training Plan

Fitness

Back extensions

2 Muscles: lower back, abs 1. Lie face down on the back extension machine. Hook the backs of your ankles under the pads and keep your torso parallel to the ground. Fold your arms across your chest or hold a weight to your chest if youâ&#x20AC;&#x2122;re strong. 2. Lower your torso towards the ground, then rise up to the start.

Week

Set

Rep

12-15

15-20

Tempo

Rest

3010

30 Seconds

Tempo

Rest

2020

30 Seconds

Cable face pulls

2 Muscles: lats, biceps, forearms, abs 1. Stand facing the cable crossover machine and fix the rope attachment to a height thatâ&#x20AC;&#x2122;s at eye level. Grab an end of the rope in each hand and step back so your arms are straight in front of you and parallel to the floor. 2. Bend your elbows to bring the middle of the rope attachment as close to your face as possible. 3. Straighten your arms to return to the start.

3 Week

Set

Rep

15-20

12-15

15-20

12-15

Weekday Warrior

Fitness

Gain 6kgs

Your Cardio Training Schedule Warm Up

Activity

Mode

Monday: post workout

20 minutes

Skipping/running/sled dragging

Tuesday post workout

20 minutes

Skipping/running/sled dragging

Wednesday

Rest

Thursday

Rest

Friday AM

5 minutes

Sprint 60 seconds then jog for 60 seconds. Repeat 5 times.

Saturday

Rest

Sunday

Rest

Weekday Warrior

Skipping/running/sled dragging

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Day

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Get 15% Stronger Using Food

Get 15% Stronger Using Food Follow this 4 week eating plan to maximise your strength and increase your muscle mass. MONDAY Breakfast

TUESDAY Breakfast

WEDNESDAY Breakfast

Snack

Tinned salmon Cream cheese 4 Ryvitas

3 whole eggs, poached 4 slice of low fat ham Sliced tomato 2 slices of rye bread 2 whole-wheat muffins

3 whole eggs scrambled with another 3 egg whites 50g mozzarella cheese 2 slices of whole-wheat bread 250ml cranberry juice

200g mixed seeds and nuts 200ml of plain yoghurt 2 apples, punnet of blue berries

200g of almonds and dried fruit 1 granola bar or low sugar cereal bar 2 apples, 1 orange

Lunch

200g grilled sirloin steak 1 cup brown rice Mixed vegetables

Snack

4 slices of pastrami or salami 2 slices of rye bread Mustard and mixed salad 1 banana

Dinner

2 grilled chicken breasts 1 sweet potato Mixed vegetables

The eating plan is designed for any bloke who is training for size and strength a few times a week. Add an extra whey protein shake before and after each workout and a casein protein shake just before bed to get the most out of your muscles. Repeat each dayâ&#x20AC;&#x2122;s meal plan for the duration of the above workout and youâ&#x20AC;&#x2122;ll find the plates on your bench press start to pile up.

Weekday Warrior

Beef stir fry with veggies and noodles

Snack

Tuna mayo on rye bread slices 1 banana

Dinner

300g salmon fillets Mashed potato with the skin Mixed vegetables

3 egg omelette Sliced tomato, capsicum and cheese Orange juice 2 slices of whole-wheat bread

Snack

Lunch

250g liver pate Handful of rocket 1 sliced tomato 4 slices of whole-wheat bread

Snack

2 whole-wheat bagels with peanut butter 1 orange, handful of strawberries

Dinner

250g lean mince beef Tinned tomatoes, corn and chilli Baked with cooked whole-wheat pasta

www.SpeakMagazines.com

Fitness

Get 15% Stronger Using Food

THURSDAY Breakfast

FRIDAY Breakfast

Smoothie: 3 egg whites Mixed frozen fruits 1 cup of oats 1 cup of milk 2 tablespoon ground flaxseeds

3 whole eggs scrambled with 3 egg whites 6 slices of parma ham 2 slices of whole wheat bread 300ml of yoghurt

Snack

Tinned sardines on oatcakes 2 apples, 1 banana

Anti-pasta â&#x20AC;&#x201C; bought or home made Diced olives, mozzarella balls, tomato and capsicum with olive oil 2 apples, 1 banana

Lunch

400g sushi

Snack

Tinned muscles on oatcakes Punnet of cranberries, 1 orange

Dinner

2 roasted turkey breasts Lemon, garlic and herb sauce Served on a bed of stir fried vegetables

Fitness

Snack

Lunch 2 grilled chicken breasts 1 sweet potato 300g salad with olive oil dressing

Snack

1 avocado and prawn salad dressed with olive oil 1 banana, 1 apple

Dinner

4 extra lean pork sausages 1 cup of brown rice with light gravy Mixed vegetables

SATURDAY Breakfast

2 kippers 3 poached eggs 4 slices whole-wheat toast 1 glass milk 2 tablespoons of peanut butter on toast

Snack

Handful of mixed nuts 200g plain yoghurt 2 apples, 1 banana

Lunch

4 thick cut slices of roast beef Mustard, lettuce, tomato 2 slices of rye bread

Snack

SUNDAY Breakfast

2 cups muesli 2 cups of low fat milk 200ml plain yoghurt 2 boiled eggs

Snack

125ml cottage cheese on oatcakes 50 g almonds 1 apple 1 orange

Lunch

200g lean minced beef burger 1 slice cheese Mixed salad Whole-wheat burger bun

Snack

200g hummus Dip with 3 large carrots 1 orange, punnet or raspberries

Tuna salad with olive oil dressing 1 large mango

Dinner

3 grilled lamb chops 1 cup of couscous Dark green vegetables Salad with olive oil dressing

3 whole-wheat pita breads fill with: 350g rib eye steak Mixed vegetables

Dinner

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Lose 12kgs of Body fat In 12 Weeks For dramatic results follow this extreme weight loss plan that’ll reacquaint you with six long lost friends – your abs

HOW TO DO IT

Weekday Warrior

the taking, it will be easy to start 2013 chunky. But slot in a few of these workouts to give yourself a few canapé credits by pre-empting this weight gain and shedding a few inches while preserving 100% of your precious muscle. But to lose your gut, don’t think of lifting weight as an option: consider it a necessity. Why? When dieters don’t pump iron, 22% of their weight loss comes from losing muscle, according to a Penn State University, US study. So if you drop 20lbs without lifting, almost 5lbs of that will be your hard earned muscle. What’s why this plan is designed to work your muscles intensively 4 days a week so you can banish your belly, keep your biceps and enjoy all the partying you like. Now that’s something worth charging your champagne glass towards.

Although this is working week plan, you will need to take a day off on Wednesday, or after every two days of training on the trot. This gives your muscles the recovery time they need to make sure you’re fresh and fully recuperated during every workout. And when tempo is mentioned this refers to the speed at which you lift your weights and each number means the following: First number: Speed at which you should lower the weight. Second number: How long you should pause at the bottom of the rep. Third number: Speed at which you should lift the weight. Fourth number: How long you should pause at the end of the rep.

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It’s bloody annoying having to do cardio at one time then lift weights separately. Your time is precious and this strategy can seem like you’re putting it to good use. Fortunately, several people share your frustration and trainers have now merged these two disciplines to create fat burning programs that use weights. This fat burner, designed by Mark Coles (www.M10fitness.co.uk) a strength coach and weight loss expert, will slap on muscle and kick you into shape for every activity life can throw at you. You’ll do a mix of bodyweight moves, weight lifting exercises and brief intense cardio training. It’s used to get his clients into the kind of shape that you’ll see on the front cover of magazines everywhere. With a big festive season a few months away and plenty of blowouts for

Month 1

Fitness

MONTH 1 : Monday’s and Thursday’s

Dumb-bell split squat

Muscles: quads, hamstrings, glutes, abs 1. Stand in the lunge position, with your right foot forward. Hold a dumb-bell in each hand. 2. Bend both knees until your back knee is about an inch off the ground. Rise to the start. 3. Switch legs and go again.

Reps: 12 – 15 Sets: 3 Tempo: 3110 Rest: 60 seconds

Seated dumb-bell shoulder press

Muscles: shoulders, abs 1. Sit on the edge of a seated bench with the back pad set to vertical or just below. 2. Hold a dumb-bell in each hand and hoist them up so they’re on either side of your head. Straighten your arms to push the weights above your head. 3. Do not lock your elbows at the top of the movement then slowly lower them to the start position.

3 Reps: 12 – 15 Sets: 3 Tempo: 4110 Rest: 60 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Hamstring curl

Muscles: quads, hamstrings, glutes, calves 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. It’s pretty tough to get this one wrong because there’s really only one way to work this machine

Reps: 12 – 15 Sets: 3 Tempo: 4010 Rest: 60 seconds

Back extensions

Muscles: lower back, abs 1. Lie face down on the back extension machine. Hook the backs of your ankles under the pads and keep your torso parallel to the ground. Fold your arms across your chest or hold a weight to your chest if you’re strong. 2. Lower your torso towards the ground, then rise up to the start.

Weekday Warrior

2 Reps: 12 – 15 Sets: 3 Tempo: 3110 Rest: 45 seconds

www.SpeakMagazines.com

Month 1

Fitness

Close grip bench press

Muscles: triceps, shoulders, chest 1. Lie on a flat bench press station with your knees bent and your feet flat on the floor. Grab a barbell with an overhand grip, your hands a fist-width apart. 2. Slowly lower the bar until it reaches your chest. 3. Pause, then press the weight back overhead until your arms are extended, but keep your elbows unlocked.

3 Reps: 12 â&#x20AC;&#x201C; 15 Sets: 3 Tempo: 3210 Rest: 45 seconds

Standing calf raise

3 Reps: 8 â&#x20AC;&#x201C; 10 Sets: 3 Tempo: 2110 Rest: 30 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Side plank

Muscles: abs, obliques 1. Get into a plank position then shift your body weight onto your right arm as you roll onto the outside of your right foot. 2. Lift your body off the ground and balance on your right forearm and place your left foot on top of the right. Keep your legs straight so your body is diagonal to the floor donâ&#x20AC;&#x2122;t let your hips dip downwards. 3. Hold that position on each side.

3 Reps: hold for 30 seconds Sets: 3 Tempo: Hold Rest: 60 seconds

MONTH 1 : Tuesdays and Fridays

Dumb-bell squats

Muscles: glutes, hamstrings, quads, calves, abs 1. Stand with your feet shoulder-width apart. Hold a dumb-bell in each hand. 2. Bend your hips and knees simultaneously to lower yourself towards the ground. Stop when the bottoms of your thighs become parallel to the floor but go deeper if this feels comfortable. 3. Rise to the start position along the same path by straightening your knees.

Weekday Warrior

3 Reps: 12 â&#x20AC;&#x201C; 15 Sets: 3 Tempo: 4110 Rest: 60 seconds

www.SpeakMagazines.com

Month 1

Fitness

Single arm dumb-bell row

Muscles: lats, biceps 1. Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at arm’s length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.

3 Reps: 12 – 15 Sets: 3 Tempo: 4110 Rest: 60 seconds

Barbell deadlift

Muscles: quads, glutes, lower back, abs 1. Place a barbell on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with a shoulderwidth overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.

3 Reps: 12 – 15 Sets: 3 Tempo: 4010 Rest: 60 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Flat bench dumb-bell press

3 Reps: 12 – 15 Sets: 3 Tempo: 3110 Rest: 60 seconds

Incline bench flys

Muscles: chest, shoulders, triceps 1. Lie back on a bench set to 30º - 45º. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.

Weekday Warrior

3 Reps: 12 – 15 Sets: 3 Tempo: 3110 Rest: 45 seconds www.SpeakMagazines.com

Month 1

Fitness

Cable face pulls

Muscles: lats, biceps, forearms, abs 1. Stand facing the cable crossover machine and fix the rope attachment to a height thatâ&#x20AC;&#x2122;s at eye level. Grab an end of the rope in each hand and step back so your arms are straight in front of you and parallel to the floor. 2. Bend your elbows to bring the middle of the rope attachment as close to your face as possible. 3. Straighten your arms to return to the start

3 Reps: 12 â&#x20AC;&#x201C; 15 Sets: 3 Tempo: 3110 Rest: 45 seconds

Seated calf raise

Muscles: calves 1. Sit on the edge of a bench and rest the balls of your feet on a step, heels hanging off the edge. Place a weight on your right knee, holding it in place with your hands. 2. Push down on the toes of your right foot so that you raise your heel as high as you can. 3. Pause then lower your heel down toward the floor as far as you can and raise it up again. Switch legs.

3 Reps: 15 - 20 Sets: 3 Tempo: 2210 Rest: 30 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Front squats

3 Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds

Walking lunges

Weekday Warrior

3 Reps: 16 Sets: 4 Tempo: 2000 Rest: 60 seconds www.SpeakMagazines.com

Month 2

Fitness

Sumo deadlifts

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Dumb-bell deadlift

3 Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Hamstring curl

Muscles: hamstring, glutes 1. Lie on the hamstring machine with your ankles under the pads and your torso pressed flat on the platform. 2. Bend your legs to curl the pad up until it touches your glutes. 3. Lower the pads to the start. It’s pretty tough to get this one wrong because there’s really only one way to work this machine.

3 Reps: 16 Sets: 4 Tempo: 3010 Rest: 60 seconds

MONTH 2 : Wednesdays

Seated dumb-bell shoulder

Weekday Warrior

3 Reps: 8 Sets: 4 Tempo: 4110 Rest: 10 seconds

www.SpeakMagazines.com

Month 2

Fitness

Flat bench dumb-bell press

Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a dumb-bell in each hand above you at armâ&#x20AC;&#x2122;s length. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the dumb-bells to either side of your chest. 3. Pause then straighten your elbows to press the weights up.

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Flat bench flys

Muscles: chest, shoulders, triceps 1. Lie back on a flat bench. Hold a dumb-bell in each hand and raise them directly above your chest. 2. Arc your elbows and slowly lower the weights out to your sides as far as your can whilst keeping your back flat on the bench. Try to keep the same angle in your elbow joints when you lower and raise the weights. 3. Raise the weights to the start position. The result? A treasure chest is yours for the taking.

3 Reps: 16 Sets: 4 Tempo: 2210 Rest: 60 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Barbell bent over row

Muscles: lats, biceps, shoulders 1. Stand holding a barbell with an overhand shoulder-width grip, with your feet shoulder-width apart. 2. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor. Your legs should be straight but unlocked, your arms straight under your shoulders. 3. Slowly draw the weight up until it reaches your chest. Pause, then slowly lower the weight and repeat.

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Single arm dumb-bell row

Muscles: lats, biceps 1. Position yourself with one knee on a bench while you balance yourself with your free arm, palm down, in front you. Place your other leg, on the floor, behind you so your body forms a tripod shape. Keep your back flat and grasp a dumb-bell with your free hand. Let is hand at armâ&#x20AC;&#x2122;s length beneath your shoulder with your palm facing behind you. 2. Begin by drawing your elbow up past your torso by pinching your shoulder blade in towards your spine. 3. Lower the weight to the start position.

Weekday Warrior

3 Reps: 8 Sets: 4 Tempo: 3010 Rest: 10 seconds www.SpeakMagazines.com

Month 2

Fitness

Incline bench dumb-bell rows

Muscles: lats, biceps, forearms 1. Lie face down on an incline bench - set to 45Âş - so that your eyes can see over the top. Hold a dumb-bell in each hand with your palms facing each other. Keep your hands below your shoulders. 2. Bend your elbows to pull the weights towards you. 3. Hold at the top of the moment for a second then release them to the start position.

3 Reps: 8 Sets: 4 Tempo: 2210 Rest: 60 seconds

MONTH 2 : Fridays

Hammer curl

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

EZ bar curls

Muscles: biceps 1. Stand holding an EZ bar with an underhand grip. 2. Bend your elbows to curl the weight up to your shoulders. 3. Pause then lower to the weight to the start position.

3 Reps: 8 Sets: 4 Tempo: 3010 Rest: 10 seconds

Cable rope curls

Muscles: biceps 1. Stand with your legs shoulder-width apart in front of the cable cross over machine and attach the rope to the lowest notch on the pulley. Grab an end of the rope in each hand with your arms straight. 2. Bend your elbows to curl the rope towards your shoulders. 3. Take 2-3 seconds to lower to the start position for the power to open the tightest jam jar.

Weekday Warrior

3 Reps: 16 Sets: 4 Tempo: 3010 Rest: 60 seconds www.SpeakMagazines.com

Month 2

Fitness

Close grip bench press

3 Reps: 8 Sets: 4 Tempo: 3110 Rest: 10 seconds

Flat bench barbell chest press

Muscles: chest, triceps, shoulders 1. Lie on a flat bench holding a barbell with a shoulder-width grip, above your chest. 2. Keep your head, torso, and hips pressed onto the bench. Bend your elbows to lower the barbell to either side of your chest. 3. Pause then straighten your elbows to press the weights up.

3 Reps: 8 Sets: 4 Tempo: 3100 Rest: 10 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Standing triceps extensions

Weekday Warrior

Reps: 8 Sets: 4 Tempo: 3100 Rest: 60 seconds

www.SpeakMagazines.com

Month 3

Fitness

MONTH 3 : Monday and Thursday

Back squats

3 Reps: 10 â&#x20AC;&#x201C; 12 Sets: 4 Tempo: 4000 Rest: 0 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Dips

3 Reps: 10 â&#x20AC;&#x201C; 12 Sets: 4 Tempo: 3110 Rest: 0 seconds

Barbell deadlift

Muscles: quads, glutes, lower back, abs 1. Place a barbell on the ground in front of you. Stand with your feet shoulder-width apart. Bend at your knees and hips to bring your upper body towards the weights. Grab the weight with a shoulder width overhand grip. 2. Use your thighs to raise the bar so your legs become straight. 3. Lower the weights back to the start position keeping your back straight through out the movement.

Weekday Warrior

3 Reps: 10 â&#x20AC;&#x201C; 12 Sets: 4 Tempo: 4000 Rest: 0 seconds www.SpeakMagazines.com

Month 3

Fitness

Chin-ups

Muscles: back, biceps, abs, forearms 1. Grab the pull-up bar with an overhand grip that’s shoulder-width apart. If you’re advanced then attach a lifting belt around your waist and hang weights off it, or if you’re not strong enough for that use the assisted pull-up machine. 2. Hang at arm’s length so your elbows are completely extended. Bend your elbows to pull yourself up until your chin crosses the plane of the bar. 3. Pause then slowly lower yourself to the starting position without allowing your body to sway.

3 Reps: 10 – 12 Sets: 4 Tempo: 3110 Rest: 120 seconds

Swiss ball crunch

3 Reps: 12 – 15 Sets: 3 Tempo: 2210 Rest: 30 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Seated calf raise

3 Reps: 15 â&#x20AC;&#x201C; 20 Sets: 4 Tempo: 2210 Rest: 30 seconds

MONTH 3 : Tuesdays and Fridays

Dumb-bell back foot elevated

Weekday Warrior

3 Reps: 10 â&#x20AC;&#x201C; 12 Sets: 4 Tempo: 4010 Rest: 0 seconds

www.SpeakMagazines.com

Month 3

Fitness

Flat bench dumb-bell press

3 Reps: 10 – 12 Sets: 4 Tempo: 4010 Rest: 0 seconds

Dumb-bell deadlift

3 Reps: 10 – 12 Sets: 4 Tempo: 4010 Rest: 0 seconds

Weekday Warrior

Fitness

Lose 12kgs of Body fat

Inverted row

Muscles: back, biceps, abs 1. Start by lying under a barbell that’s been secured slightly higher than arm’s length above the floor. Grab the bar with an overhand grip and hang from it with your body in a straight line from ankles to shoulders. 2. Pull your chest to the bar and pause. 3. Straighten your elbows to lower yourself until your elbows are locked. Just like the bench press - to count as a rep your chest must touch the bar.

Reps: 10 – 12 Sets: 4 Tempo: 4010 Rest: 120 seconds

Barbell rollout

Weekday Warrior

Reps: 12 – 15 Sets: 3 Tempo: 2110 Rest: 30 seconds www.SpeakMagazines.com

Month 3

Fitness

Dumb-bell front raises

Muscles: shoulders, traps 1. Stand with your feet shoulder-width apart holding a dumb-bell in each hand. 2. Raise the weights directly in front of you until theyâ&#x20AC;&#x2122;re above your head. 3. Slowly lower them to the start.

Reps: 12â&#x20AC;&#x201C; 15 Sets: 3 Tempo: 2110 Rest: 30 seconds

Intervals Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout 1

Workout 2

Intervals

Workout 1

Workout 2

REST

Weekday Warrior

Fitness

Fat Belly Foods

Eat these meals for the next month and you’ll drop fat using the most powerful weight loss weapons, your knife and fork.

Always have: black coffee. The caffeine raises your metabolism by 5% and makes your body burn fat for fuel – the stronger the better but ditch the sugar. MID-MORNING (10 – 11am) Option 1: Hummus on oat cakes. Option 2: Whey protein-shake, mixed fruits and flaxseed. Option 3: 2-3 boiled eggs (if you

Weekday Warrior

didn’t eat them at breakfast) and fruit salad. Option 4: Sardines on whole-wheat toast. Always have: 1-2 grapefruits. Its acidity slows digestion making you less likely to over eat later in the day. LUNCH (12:30-2PM) Option 1: Tuna, avocado salad. Option 2: Sliced turkey and mixed salad sandwich on whole-wheat. Option 3: Thai green chicken curry without noodles. Option 4: Sushi with whole-wheat rice. Always have: an apple or pear instead of fruit juice. MID-AFTERNOON SNACK (3-4:30pm) Option 1: Beef jerky, orange.

Option 2: Chicken and soup. Option 3: Yoghurt, sliced banana, mixed nuts in a bowl. Option 4: Cottage cheese on Ryvitas. Always have: 2-3 cups of green tea DINNER (7- 8:30pm) Option 1: Chicken stir-fry on a bed of vegetables. Option 2: Grilled salmon, ½ cup brown rice, mixed veggies. Option 3: Ground turkey and bean fajitas. Option 4: Small fillet steak on bed of vegetables. Always have: a side salad. Research at found that this made people eat less at their main meal.

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BREAKFAST (7-8:30am) Option 1: Bowl of oats and mixed berries, cooked together. Option 2: Two boiled eggs, two slices of whole-wheat bread. Option 3: Muesli, banana and milk. Option 4: Two egg omelette with capsicum, chilli pepper, mozzarella cheese, tomato.

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Fitness

And Relax...

Smoke & mirrors

Enjoying the odd social cigarette needn’t put your health on the back burner. Use this plan to cut them out during the week so you can have the odd one on the weekends

Weekday Warrior

weekend. Think of it as a damage limitation plan. To do this we got Maureen Hamilton, quit smoking coach (www.lifecoachtoquitsmoking), to devise a programme that’ll help you through your Monday to Friday grind so you can release yourself on the weekend. Trust us, you’ll feel better for it and the weekend’s indulgences will be all the sweeter. Or you may even find you don’t really like them that much and can do without. Either way, your health will be winning. So lite up and read this because you’re about to find out how to stub out the working week’s habit.

Smoking is not an addiction

Cigarette companies, the government, drug companies want us to believe we are addicted – because this is a trillion dollar industry. “However thousands quit every day, withdrawal symptoms are not like heroin or meth addiction,” says Hamilton. “You don’t miss cigarettes when you’re distracted because and these symptoms can cause discomfort, but not malfunction. You’ve been programmed to believe that smoking is an addiction, when in it is in fact a habit – a powerful habit.” And like all habits, you can kick it.

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Do you enjoy a drink and a cigarette especially on the weekend or on holidays? You’re not alone, there are plenty of blokes who work hard during the week, hit the gym and enjoy the odd cigarette. Yes, it’s less than ideal but we’re all entitled to our vices and keep up the habit could make you leaner. Research in the British Medical Journal found that giving up smoking created at weight gain of 4-5 kilograms after a year. We’re not saying you should give up cigarettes and lose your six-pack, but we would like to encourage you to stop during the week so you can carry those credits over to the

Smoke and mirrors

SUNDAY Plan to succeed

When getting ready for bed, take a quiet moment to go over in your mind the healthy manner in which you plan to cut out your cigarettes during the following day. Having decided on your smoking plan, ‘seal’ it inside of you by thinking about it, while taking a drink of water. As you swallow the water, feel your determination to reduce the cigarettes throughout the next day.

MONDAY Get a water bottle and fill it

Stopping smoking helps your body recover because toxins and chemicals will be passed out through your kidneys. To avoid damaging the kidneys it is important they get flushed with copious amounts of water. Aim to drink at least 2-3 liters today, via small sips. Another reason to drink this amount of water is to reduce the symptoms of Nicotine withdrawal such as headaches, confusion and anxiety. As a smoker you body is dehydrated and this is another reason to drink water.

TUESDAY Breathe deeply

When the cravings hit, take five big deep breaths because when you smoke, you take big breaths when you do the drawback. You don’t take deep breaths if you’re not smoking so now is the time to start. If you’re a regular exerciser you probably already do this but this is usually in the gym or while running so you should do it outside of these environments to help your brain adapt.

WEDNESDAY Nurse your sweet tooth

Fruits are a healthy and offer an excellent sweet fix. At this point you’ll need it because cigarettes contain sugar and lots of it. So when we take away the cigarettes it causes our body to want that sugar fix. Rather than go for sugar, a healthy option such as a bunch of grapes is a better bet. Have a few whenever a craving strikes.

THURSDAY Beat boredom

You’ll now find that you have a fair

Fitness

bit of extra minutes in your day, which can leave you bored. How are you going to fill this time? If you smoke 20 cigarettes a day then this can equate to around 100 minutes if you allow 5 minutes each cigarette. Everyone has a pet project, if you don’t then start one. So rather devote this spare time to finishing that project. While you may not have too much additional time to begin with you, can start planning for those times when you will have time.

FRIDAY Download a helper

Now that you’ve gone a few days without smoking it’s time to keep a record. Download Quit Keeper (www. dedicateddesigns.com/qk) or an app for your iPhone to keep track of how many cigarettes you’ve given up. This will reinforce what you’ve been doing and help you stick to it next week so you can add to your tally.

SATURDAY Enjoy yourself - you’ve earned it.

My Cigarette Challenge - Week 1 Day

Remove # of cigarettes

Total cigarettes for the day

Number of cigarettes Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total cigarettes Number of cigarettes

0 0 0 0 0 0 0 0 0 0

Note: 1. Enter the number of cigarettes you currently smoke under # of cigarettes for the day. 2. Enter the number of cigarettes you would like to leave out for each day of the week. 3. Watch the numbers change as it does the calculation for you.

Weekday Warrior

Fitness

Recovery

Repair & recover

Your guide for learning how to relax as hard as you train and party Sure, it looks as if you’re doing nothing, but on a cellular level you’re actually quite busy. A hammock and a tall glass of your favorite drink are restorative on several levels. During the workday, you burn through acetylcholine, a brain chemical responsible for your brilliant ideas. Taking a small break between two trees once a day for 10 minutes with minimal thinking helps it bounce back. Bonus: The water in the drink helps the acetylcholine rebound even faster. Think of it as your weekend’s mission to get swinging.

The science of sleep

This pillow time guide will tell how much shuteye does for your working muscles

Less than 4 hours a night: You’ll reduce your stamina and endurance by 1540% found research in the European Journal of Applied Physiology and Occupational Physiology. Turn off Letterman and you’ll run further tomorrow. 6 hours a night: Training after too little sleep makes you exercise at a lower intensity than you realize but you feel as if it’s high. So your muscles are less likely to receive enough stress they need to improve. 8 hours a night: You’ll be raring to go and boost your recovery hormones. Research in the Journal of Clinical Investigation found that you release growth hormone (GH) while you kip, which repairs your muscles. 10 hours a night: You’ll improve your sprint time by up to 8% found researchers at Stanford University. They also found that is increases power and improves your reflexes. 12 hours a night: Now that’s just plain lazy. A study in the journal Sleep found that snoozing this much will make you 25-35% more likely to be obese.

Weekday Warrior

The best sleep supplement: ZMA

Good things often come in threes: BLT, Charlie’s Angels, sex drugs and rock n roll and now the best recovery ingredients for your muscles, namely: zinc, magnesium and Vitamin B6. You see, serious exercise depletes your zinc and magnesium stores because they’re used to repair the muscle, which can stifle your testosterone levels, hampering your recovery speed. Taking ZMA tops up these stores so you feel right as rain and a study in the Journal of Medicine and Science in Sports and Exercise found that taking ZMA gave American football players 2.5 times more muscle than a placebo group thanks to it’s ability to help them recover faster. Pop 2 pills an hour before bed and you’ll wake up feeling like fresher than a mint on a pillow the next day.

The perfect rest day

If training is your yang then a recuperative rest day is your yin. Getting the two of them to coexist peacefully will fast track your performance. So set you on your way here’s the fine art of doing bugger all 1. Get outside. Sun is full of vitamin D that helps recovery. 2. Keep supplementing. Your body is in repair mode and needs fuel. 3. Try a new sport. Cross training helps rest tired muscles. 4. Swim. Water is restorative and proven to reduce muscle stiffness. 5. Drink antioxidants. Berries, cherries and pineapple juices a re ideal. 6. Take a nap. You’ll reap untold benefits from just 20 minutes and be able to stay up later. 7. Drink up. Hydration is important even if you’re not sweating. 8. Take a bath. The heat eases painful muscles. 9. Stretch. It won’t reduce stiffness but will gently increase the blood flow to any aching muscles. 10. Drink tea. It’s also full of restorative properties and chills out the mind.

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Your best recovery tool: A hammock

FEEL IS IMPORTANT IF YOU LOVE HOW IT FEELS TO WIN. How you feel after your match depends on what you feel during your match. The new Wilson Blade’s innovative Amplifeel handle technology gives you a cleaner, more enhanced feel. Because nothing feels as good as a win.

Gym etiquette

Fitness

Gym etiquette

Learn unspoken laws of the gym

Cram groups of sweaty people together in small spaces there are bound to be problems. While it’s perfectly acceptable to sweat, grunt and make constipated faces this is no reason to forget your manners. There may be notices posted around the gym on what to do but there are some unspoken rules you should be familiar with, no matter how long you’ve been there. Remember the following next time you’re there and you’ll not only get better results from your training but might make a few friends in the process. 1. The mirror belongs to the person in front of it. Cross the mirror temporarily to get to the water fountain but don’t pop your zits in it. 2. Leg exercises lead to a gaseous exchange. The gas law is: laugh, shrug your shoulders. Smile awkwardly. Do not exceed your one bomb per workout limit. 3. The right to grunt is proportional to the weight lifted. The three occasions you can growl are: 1. a lift more than your body weight 2. a max lift, close to your personal best 3. the last rep of a set. Other than that: shut up and train. 4. The person who wants your advice is the one who asks for it. 5. When you drop bodily fluids in the bedroom you wipe, same principle goes in the gym.

6. Lycra: it’s a privilege – never a right. That goes for both you and your girlfriend. 7. If you’re strong enough to lift a weight you’re strong enough to put it back. Workouts are not scavenger hunts. 8. It’s not surgery but don’t drop the equipment – its attention seeking. Loud slamming noises mean the same thing in the gym as they do everywhere else: you’ve done something wrong. 9. Bring your phone to the gym and you bring a world of distractions intent on disrupting not only your workout, but everyone else’s. Leave it in your locker - what ever it is, it can wait. 10. Three minutes: your maximum resting time between sets and the maximum time your gym small talk should last and the time it took to read this page.

FULL BODY WORKOUTS STUDY McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999 WEIGHT GAIN SMOKING www.sciencedaily.com/ releases/2012/07/120710185436. htm NSCA INTERVAL TRIANING GUIDELINES www.nsca-lift.org www.livestrong.com/ article/113860-interval-trainingburn-fat/ INJURY BY SPORT 'Injuries in Recreational Adult Fitness Activities, ' The American Journal of Sports Medicine, vol. 21 (3), pp. 461-467, 1993) www.ajs.sagepub.com/ content/21/3/461

Weekday Warrior

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Weekday Warrior

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