Mens Health Australia - March 2014

Intelligence and agility make it a breed apart.
Mazda CX-5 with SKYACTIV TECHNOLOGY is able to

unleash sporting performance, yet also achieve fuel economy as low as 5.1 litres per 100km.
*
Other
formidable features include fuel saving i-stop which turns off the engine when you stop, Bluetooth,
plus
*Mazda CX-5 2.2L Diesel AWD, extra urban fuel consumption gure as per ADR 81/02. MAZ10764_MH
it makes other suvs
look a little tame
satellite navigation and Blind Spot Monitoring on some models. Now you can even have
Smart City Brake Support, to help prevent low-speed collisions. Add the choice of petrol or turbo
diesel power and the others look pretty tame. See your Mazda Dealer, or leap onto CX-5.com.au
m{zd{ CX-5 an suv, but not as you know it
ASICSaustralia
myasics.com
#BETTERYOURBEST
My ASICS is an adaptive training app designed for runners of all
levels. It is based on research into running performance by the
ASICS Institute of Sport Science. The App is simple to use: start a
plan by inputting your age, gender, best race time over a distance
and then the targeted time for your next race. An optimised
personal training program (never more than four runs a week)
will be generated along with your forecast speed at the end
of the training. With a GPS enabled smartphone, the App will
help you plan, log, track and map your run data on the go.
If you prefer not to run with a phone, you can log your runs
afterwards either directly in the app or online.
Over 500,000 runs have been logged in My ASICS by
runners worldwide. They range from seasoned runners
wanting to improve on their personal bests to runners
training for their rst race. So far, 78% of runners
who have followed their training plans from
start to nish have succeeded in achieving their
running goals.
ACHIEVE YOUR
RUNNING GOALS
WITH THE
MY ASICS APP
G
MS
G
OK
ANCE
S
GRA25662
NUMBERS TO LIVE BY
Your simple, cut-out-and-keep checklist for
dodging disease and thriving to 100.
BY JULIE STEWART
114
MARCH 2014 Features
MARCH 2014 7
40 FITTEST MEN
IN HOLLYWOOD
Insider tips for sculpting
action-hero muscle.

BY MH WRITERS
74
UP CLOSE AND
PERSONNEL
Apply the principles of
corporate HR to
achieve a high-
performance love life.
BY MH WRITERS
92
KING OF THE
STONE AGE?
Our man bolted his pantry
to see if the sacrifices of
going paleo are worth it.

BY DANIEL WILLIAMS
84
FORCE OF HABITS
How grooving the right
behaviours into your
routine makes you master
of your destiny.
BY BEN JHOTY
98
SUPPLEMENTARY
BENEFITS
105
We separate science from hype to
nominate the supps that will truly help
you, whatever your goal.
BY RAY KLERCK
124
34
38
146
105
74
30
84
133
MHCover GuyTimRobards
PhotographedbyJasonIerace
19 MARCH 2014 19
Beef Up
Your Brain
Sear this into your consciousness: steak
staves off Alzheimers disease. University of
Oxford researchers discovered that B vitamins
help prevent Alzheimers by breaking down
homocysteine: an amino acid linked to loss of
grey matter (and heart disease). You could pop a
sup . . . or you could grill a juicy sirloin: gram for
gram, beef is one of the best B-vitamin sources
around. While its best not to eat red meat every
day, two 225g steaks a week is ne. Well worth
remembering next time youre deliberating
between chicken breast or salmon llet. Again.
N
E
W
S

F
E
E
D
N
o
w
t
r
e
n
d
in
g
in
h
e
a
lt
h
a
n
d
fit
n
e
s
s
edited by Ben Jhoty
20 health
22 nutrition
25 sex
26 weight loss
28 FITNESS
19 NEWS FEED
When the fist bump trumps a
handshake / Your sunburn-free
vitamin D hit / The qualities women
value highest / Your new weight-loss
ally: avocado / The latest on free
weights vs machines
30 PERSONAL BEST
Build a body shell love (like MH cover guy Tim Robards) /
RedTube-worthy bedroom moves / One step to explosive leg
power / Is your job killing you? / The busy mans route to an
Olympians body / Tricks for driving in foreign lands / Tech
solutions to a bulging wallet / How to be dad of the year, every
year / Flirt her socks off
123 COACH+
Blast belly fat! Amazing 30-day
plan / 10 keys to body transformation /
Plateau-busting moves / Cook once,
feed muscle for 7 days / Risotto,
man-style / Needle-free hormone
boosters
10 POST ED
A word from the editor.
12 MH UNLIMITED
Our pick of endurance events from
around the country and offshore.
15 ASK MH
The new gym-bag essentials.
16 ASK THE GIRLS
IN THE OFFICE
Is she wearing you out in the sack?

146 AVERAGE GUY
How to spot email lies.
62
133 36
8 yahoo7. com. au/ mensheal t h
SECTIONS
MARCH 2014
The Smartest Things
Ever Said About . . .
12 issues of mens health for $79 + FREE davidoff
the game cologne Turn to page 120 for details
TWITTER
@MensHealthAU
facebook
Men's Health Magazine Australia
INSTAGRAM
@MensHealthAU
You know what frightens
me about the human body?
Well, its like the most
sophisticated mechanism in
the entire universe, and yet
its so fucking quiet, isnt it?
writer/director Mike Leigh
Everyone who is born holds
dual citizenship, in the
kingdom of the well and the
kingdom of the sick. Although
we all prefer to use only the
good passport, sooner or
later, each of us is obliged, at
least for a spell, to identify
ourselves as citizens of that
other place.
author Susan Sontag
All Im trying to do is
not join my ancestral
spirits just yet.
former Zimbabwe leader
Joshua Nkomo
We lie loudest when
we lie to ourselves.
philosopher Eric Hofer
Health is a state of complete
physical, mental and social
wellbeing, and not merely
the absence of disease
or inrmity.
World Health Organisations
constitution
Numbers Game
SOMETIMES THE STORIES we carry in this magazine leave you no
choice but to act right away.
For mine, you can add this months Numbers To Live By feature
(page 114) to that list.
You see, some years back my general smugness about the state of my
health and tness was given a jolt when an annual check-up revealed
I had a fatty liver. Its pretty much as it sounds: my liver cells housed
above-normal fatty deposits, ordinarily a sign of obesity (no fear of that),
diabetes (nup) or a fondness for happy hours (Im a modest imbiber).
Whatever the cause my weakness for dairy? the diagnosis
meant that, left unattended, my fatty liver would become scarred and
hardened. From there, it was a few chicken parmigianas short of serious
complications like cirrhosis.
Not long after this news, I joined Mens Health and began reading
stories about skinny fat guys. Bundling the two together put paid to
any residual smugness.
Im happy to report that, in the years since, the condition appears to
have retreated just as mysteriously as it appeared. Still, Ive retained a
lack of faith in outward appearance, leaving me ripe for the part in this
months feature where it details quick ways to gauge the true state of
your tness and fatness.
One way is your waist-to-height ratio, an instant gut check that should
produce a number of 0.5 or less. That, I thought, Ive got to know. Now.
So, tape measure in hand, I took myself of to the changeroom down
the hall, stripped of my shirt and, as instructed, measured my girth mid-
way between my ribs and my hips. Ninety centimetres. Im 193cm tall, so
comfortingly it all stacked up.
The waist-to-height ratios but one of 22 numbers that will establish
what condition youre really in. What man doesnt want to know that?
Me, Im working my way through them right now.
Resting heart rate? Check. Respiration rate? Check. VO
2
max . . .
Ian Cockerill
menshealth@pacicmags.com.au
We dont often blow our

own trumpets, but we reckon
weve come up with the best
training app, bar none, on the
planet. Its now available in the
iTunes store (search Mens
Health Personal Trainer), so
check it out theres heaps of
great free stuf before you have
the chance to upgrade. Let us
know what you think.
10
YAHOO7. COM. AU/ MENSHEALTH
12 YAHOO7. COM. AU/ MENSHEALTH
Ready to test what youre made of? Book your ticket from our pick of upcoming endurance events around the country
MARCH 2014
SUMMER SURVIVAL
Kingston Beach, Tasmania
Located at the mouth of the
Derwent, this small town plays
host to an adventure race
described as fun and hassle-
free. Featuring plenty of hills
and impressive coastal views,
the course is comprised of an
8km kayak, 25km road cycle,
15km mountain bike and 8km
run. (endorfun.com.au)
BEACH BASH
Henley Square, SA
Feel your legs turn to jelly
as you dash 4km across the
sand to Grange jetty and back.
Event organisers warn youll
most likely get wet, so old
running shoes are the best
choice of footwear.
(sarrc.asn.au)
NORTH QUEENSLAND
OCEAN PADDLE SERIES
Townsville, Queensland
The rst of a ve-part series
will see paddlers race 16km
against the Townsville
Fantasea Barge to Magnetic
Island and back. A shorter
course is also on offer for
beginner paddlers.
(nqoceanpaddleseries.com.au)
THE GREAT RAIL RUNS
Drysdale, Victoria
This 17km trail run in a rural
setting near Geelong dishes
up some extra motivation: the
goal of the race is to outrun
the steam train (you have a
handicap) that will thunder
down the rails alongside you. A
shorter 10km run and relay are
also on offer. (pbevents.com.au)
COFFS OCEAN SWIMS
Coffs Harbour, NSW
Taking place within the jetty
foreshores, these two ocean
swims cater to all abilities.
The 600-metre churn around
the jetty will suit beginners,
while a 2000m course across
the harbour is perfect for the
more experienced.
(villagesports.com.au)
MAY 25 ROCKY RI VER RUN
Rockhampton, Queensland
Following the Fitzroy River, this winding
course takes you through the streets of
our beef capital. Be warned, the average
daily high is 30C at this time of year.
(rockyriverrun.com)
JUNE 12-20 VANUATU OPEN WATER SWI MS
Vanuatu
Head to one of the most stunning ocean locations in the world
for this series of ocean swims. There are three races on offer in
two different locations, plus swimming excursions to various
lagoons and beaches that will deliver a truly memorable
experience for the keen swimmer. (oceanswims.com)
MAY 24/ 25 KATHMANDU ADVENTURE SERI ES
Royal National Park, NSW
Race in teams of two through a
checkpoint course consisting of a 7km
trail run, 22km mountain-bike ride and
3km of kayaking.
(maxadventure.com.au )
EARLY
WARNING
BEST OF THE REST THIS MARCH
FOREIGN
ASSIGNMENT
1 14 15 30 23
Scan the page with the
netpage app to go straight
to the event websites.
P
H
O
T
O
G
R
A
P
H
Y
:

C
L
I
V
E

R
O
P
E
R
;

N
I
C
H
O
L
A
S

S
U
L
L
I
V
A
N
CAPITAL PUNISHMENT
MTB ENDURO
Kowen Forest, ACT
Not just for pollies our nations capital is also home
to some of the best purpose-built MTB tracks in the land. Event
organisers have taken full advantage of this, with, as the name
suggests, punishing 50- and 100-kilometre options available over fast
and at forest tracks. (capitalpunishmentmtb.com)
15

Oris Aquis Depth Gauge
Automatic mechanical movement
Patented depth gauge function
Unidirectional, revolving top ring
with ceramic inlay
Water resistant to 50 bar/500 m
RRP $3,500
Ph (03) 95 100 200
www.oris.ch
real watches real people for
LIFE QUESTIONS, ANSWERED
1
2
4
3
P
H
O
T
O
G
R
A
P
H
Y
:

M
A
T
T
H
E
W

S
T
A
C
E
Y
I see guys bring tape, bands,
even volleyballs to the gym.
Is this stuff useful? VC
MARCH 2014 15
THESE ODDBALL ITEMS just might be
the missing pieces to your muscle puzzle.
A well-rounded workout requires more
than just treadmills, dumbbells, weight
machines and barbells, says strength
coach Lee Boyce. Bring our picks to the
gym and leave with fewer injuries and
more strength.
1 GOAT TAPE
Taping your wrists for
support can help you
avoid problems when
youre lifting heavy, says
Boyce. Plus, wrapping
tape around your hands
can improve your grip
minus the mess of
chalk. Boyce likes Goat
Tape; the strong fabric
and adhesive stays on
and remains sticky during
sweaty sessions.
($9.95; wodnut.com)
2 EXPAND-YOUR
-HAND BANDS
Help prevent injury
with these grip-
strengtheners, says
Boyce. Squeeze and
stretch them between
sets of leg exercises.
($13.95; ironmind.com)
3 VOLLEYBALL
Were big fans of foam
rollers for post-workout
recovery. But theyre too
large for some muscle
knots, says Boyce. Use
a volleyball to zero in
on wound-up areas
like hip exors and
shoulderblades.
4 VOODOO FLOSS
BANDS
These boost bloodow
and range of motion,
says trainer BJ Gaddour.
Double-wrap your
elbows or knees for the
rst set or two. With
wrapped elbows, do
5-10 deep push-ups;
for knees, do 5-10
deep squats. ($43;
rogueaustralia.com)
Nobody knows. (Isnt that
great?) There are theories,
however. One has to do with the
ways we power our muscles.
Ordinarily, fat and glucose
fuel your muscles in a process
that requires oxygen. If your
energy demands outstrip your
oxygen supply, your body falls
back on a much less efcient
anaerobic process. The second
wind may happen when your
oxygen intake catches up with
demand. That shift to aerobic
metabolism is like stomping on
the accelerator.
Another theory suggests
that a release of endorphins is
behind your second wind. These
opioid compounds are produced
by your body to overcome the
pain and shortness of breath
that might otherwise slow you
down. The endorphins theory,
however, accounts for the
euphoria, or runner's high,
that accompanies the second
wind, as well as the sensation
of recovering your wind. In the
long run, though, the cause may
not matter: theres no way to
increase the effect.
What really happens when I get
a second wind during a run? NL
This isnt ordinary dragon breath.
Onions contain sulphur by-products
that become absorbed into your blood,
says dentist Dr Vincent Mayher. The sulphur
smell gets into your lungs, which expel it as
bad breath.
Start ghting food with food: whenever you have
onions, snack on a side dish that has parsley, fennel
or mustard seeds. Studies suggest that these foods
may help dilute the sulphur by-products, while chewing
stimulates saliva ow. Saliva is the mouths detergent,
says Mayher it contains natural bicarbonate to neutralise
offending compounds. Drinking water can also help lter
foul odours. If youre still knocking people out, chew sugarless
strawberry-avoured gum. A study at Islamic Azad University
in Iran found that strawberry gum boosts saliva production
faster than other avours.
I love onions, but I hate onion breath.
Is there any trick to beating it? LK
Ask the MH girls the
questions you cant
ask anyone else.
Theyre three women
with strong opinions,
so dont expect sugar-
coated responses
Got a question for Ask Mens Health or
The Girls in the Ofce?
Email menshealth@pacicmags.com.au
or head to yahoo7.com.au/menshealth.
Q
My girlfriend has a massive
sex drive, but mine is waning
in comparison. I love her, but I cant
keep up. What should I do? AW
Cassie Wow, so it does happen the other
way round! This is not a bad problem to
have, AW. Maybe shes just worn you and
your meat thermometer out? Why dont
you set a no-shag challenge for a couple of
weeks, under the guise that you want both
of you to get really horny and have cork-
popping sex? That way youll get a break
and shell be none the wiser.
Alice Be fair by letting her use your
equipment half of the time, but invest
in some solo machinery so she can keep
herself satisfied without straying. And
then head for the GP to get your hormone
levels checked it might explain why
you cant compete with your neighbours
horny hound humping the telegraph poll.
Crystelle Talk to her, AW! Be honest and
reassuring, and let her know that some
days youre just not up for it. If she loves
you, she should understand.

Q
My fianc eats in bed and I
think its disgusting. Before
I say something, am I being too
anal? TG
Alice Not if youre waking up with chorizo
plastered to your chest, TG. Tell your
lady-love to finish her foraging before
launching herself into the sack. Because,
lets face it, grinding on a gherkin isnt
ideal, unless its your own.
Crystelle Ha! You and I could never work,
TG I love nothing more than ice-cream
in bed! Eating is such a sensual experience,
I feel like its perfect for the boudoir. Why
dont you try hopping in bed with her and
going from licking sauce to fingers to, well,
licking and kissing each other.
Cassie I love nothing more than drinking
coffee in bed and watching Louis on
Sunday mornings, so if thats what youre
bitching about, then damn straight I
reckon youre too anal. But if shes holding
couples fondue nights on your 500 thread-
count, you definitely need to shut that
down. Or get a tarp.
Q
I recently attended an
interstate work conference
where I partied with a bunch of
colleagues girls and guys. One
of the guys sent me a FB friend
request, which I accepted, but then
one of the girls did, too. I have a
girlfriend and no interest in this
woman, but it seems rude to ignore
her. Whats the etiquette? NF
Alice NF, accepting a friend request does
not mean she wants to see your intimates.
You only need to hit the panic button
if she incessantly pokes you or starts
commenting on photos circa 07.
Crystelle Just ignore it, NF. If she ever
asks you about it (which I highly doubt)
you can say you just dont use FB much.
Cassie If youll see her again, just leave
her request hanging in FB purgatory
forevermore, NF. That way, if she hits you
up about it, you can play dumb and say you
never saw it. Otherwise, hit that ignore
button and move on.

Q
I need to start doing yoga for
knee rehab. Theres a studio
near work, which is perfect for me
to use, but a bunch of girls from my
office building go there. I did one
class and they looked at me as if Id
just kicked them off the slippery-
dip. I even overhead one of them
saying I was just there to creep
on them. I really want to persist,
but it seems far more trouble than
its worth. Please advise! SC
Cassie F them, SC! They cant be too
immersed in their own practice if theyre
focusing on you. Just keep fronting up and
ignore those nasty cows.
Alice Persist with your practice, SC.
Those girls need to namaste their way to
a better attitude. You dont fall into the
creep category unless youre positioning
yourself at the back of the pack and
sniffing their hair during savasana.
Crystelle Id suggest an overly loud
conversation with your yoga teacher
explaining your need to stretch out your
knee. Hopefully, the girls will catch on.
Also, try to stick to the front row and keep
your eyes on the mat.
raymond-weil.com
T: (02) 9363-1088
E: info@avstev.com.au
Freelancer Collection
19 MARCH 2014 19
Beef Up
Your Brain
Sear this into your consciousness: steak
staves off Alzheimers disease. University of
Oxford researchers discovered that B vitamins
help prevent Alzheimers by breaking down
homocysteine: an amino acid linked to loss of
grey matter (and heart disease). You could pop a
sup . . . or you could grill a juicy sirloin: gram for
gram, beef is one of the best B-vitamin sources
around. While its best not to eat red meat every
day, two 225g steaks a week is ne. Well worth
remembering next time youre deliberating
between chicken breast or salmon llet. Again.
N
o
w

t
r
e
n
d
i
n
g

i
n

h
e
a
l
t
h

a
n
d

f
i
t
n
e
s
s

e
d
i
t
e
d

b
y

B
e
n

J
h
o
t
y
20 health
22 nutrition
25 sex
26 weight loss
28 FITNESS
J
O
H
A
N
N
A

P
A
R
K
I
N
Knuckle DOWN
It might not win you brownie
points at a job interview,
but swapping the traditional handshake
for a st bump could be a wise move.
Scientists at West Virginia University
found a handshake lasts 2.7 times longer
than banging knuckles, and exposes you
to more than three times the amount of
bacteria-riddled skin. In a separate study
at the University of Calgary, a st bump
was found to be an effective way to avoid
transmissible viruses.
You
don
'
t
say!
Hit The Mat For Health
Fend off summer sickness by making friends
with a dog the downward dog, that is. Practising
yoga can strengthen your immune system, say
scientists at Waseda University. After a 90-minute
yoga session, people had nearly double their usual
concentration of salivary beta-defensin 2, a
peptide that attacks illness-causing microbes.
Study author Dr Nobuhiko Eda says the
relaxation provided by yoga probably
lowers production of the hormone
cortisol, which then triggers the
release of beta-defensin 2.
THE AMOUNT OF DEMENTIA
RISK THAT IS AVOIDABLE
THROUGH LIFESTYLE FACTORS
SUCH AS BEING A HEALTHY
WEIGHT, NOT SMOKING AND
USING COGNITIVE TRAINING
STRATEGIES.
SOURCE: UNIVERSITY OF CAMBRIDGE
L
IG
H
T
U
P

Y
O
U
R
L
IF
E
Shine a light through your m
orning fog.
Scientists at M
id Sw
eden University suggest
that looking at your sm
artphone can help jolt
you aw
ake. People exposed to an hour of blue
light a form
of light em
itted from
phones and
tablets perform
ed faster in a visual test of
reaction tim
es than those given 240 m
illigram
s
of caffeine (the equivalent of 2-3 cups of coffee).
The reason: exposing your retinas to blue
light seem
s to rouse brain regions that affect
alertness and cognitive function. Looking at the
screen on your phone or tablet in the m
orning
m
ay have a sim
ilar but less intense effect, says
study author Dr C M
artyn Beaven.
11.3
The percentage by
which male golfers
with sleep apnoea
reduced their
handicap after
treatment.
SOURCE: MORRISTOWN
MEDICAL CENTRE
SYDNEY | MELBOURNE | BRISBANE | CANBERRA | PERTH
MJBALE. COM
TWO SUITS
for a grand
* selected styles
Bolly Good News!
Sure, too many glasses of bubbly can make you fuzzy, but in the
long run, champagne may help you stay sharp. In a study at Reading
University, rats that consumed a daily dose of champers for six
weeks showed a 35 per cent improvement in spatial memory tests.
Plus, their levels of memory-boosting proteins rose by 200 per cent.
Champagne supplies phenolic acids, compounds that regulate those
proteins. The effect on humans is unknown, but the scientists suggest
that three glasses a week may improve attention. Bottoms up.
PERCENTAGE OF PROTEIN
POWDERS THAT FAILED TO
MATCH THE AMOUNTS LISTED ON
THE NUTRITION LABEL.
SOURCE: CONSUMER LAB
Score one for the sun. Exposing button
mushrooms to sunlight can fortify them with
bone-strengthening, immunity-boosting vitamin D.
Scientists at the University of Sydney have
discovered that mushrooms, like humans, produce
vitamin D in response to sunlight. However, indoor
storage and packaging limits that exposure. The
solution? Set out a single layer of mushrooms in
direct sunlight for an hour. Just three sun-soaked
shrooms provide your RDI of vitamin D, especially
useful in winter. Saut them in olive oil or drizzle
them with dressing to help your body absorb the
fat-soluble nutrient.
MUSHROOMS COME
OUT OF THE DARK
24
Number of
hours caffeine
improves certain
memories by.
SOURCE: JOHNS
HOPKINS UNIVERSITY
Alzheimers
On The Nose
Peanut butter: great on toast and
now a potential test for
Alzheimers. Operating on the
basis that smell sensitivity is one of
the rst things to be affected by
cognitive decline, researchers at
the University of Florida developed
a sniff test using a ruler and a
tablespoon of PB. People in the
early stages of Alzheimers
experienced a greatly reduced
ability to detect the peanut butters
odour with their left nostril.
Currently, the test can only be used
to conrm an existing diagnosis of
Alzheimers, but the researchers
hope it could eventually be used as
a predictor for the disease.
Automatic - 42mm
Engineer Hyd
Adelaide J.J. Brown Watchmakers (08) 8223-3207 Brisbane JR/Duty Free (07) 3003-1588 Wallace Bishop Carindale (07) 3917-6110 Wallace Bishop Central Mall (07) 3404-0217 Melbourne JR/Duty Free (03) 9663-0533
JR Watch Co (03) 8416-8189 Monards (03) 9650-9288 Sydney Gregory Jewellers (02) 9233-3510 Joyce Jewellery (02) 9212-3166 Perth JR/Duty Free (08) 9322-2688 Smales (08) 9381-4757
Professional rock climber Alex Honnold solo-climbed Yosemite Triple Crown and
ascended over 7,000 feet in less than 19 hours. With no ropes and protective gear,
there is simply no room for error. Thats why a dependable timepiece like Ball Watch
is important in an environment with truly adverse conditions.
The watch that once ran Americas railroads now helps the worlds explorers
keep time. There is no timepiece that is as rugged and dependable.
Alex Honnold
- World Recordholder in Free Solo Climbing
Top ceramic luminous
unidirectional rotating
bezel
Chronometer certified
5,000Gs
shock resistance
4,800A/m
Anti-magnetic
300m
water resistance
Titanium with
Diamond-Like Carbon
(DLC) coating
Self-powered micro
gas lights on hands
and dial that glow
for up to 25 years
Patented SpringLOCK
:
Protects the balance spring,
reduces shock impact by 66%
and enhances watch accuracy
Why She Strays
Think its boredom that makes
women go extracurricular? You
may be wrong. A study at the
University of Rochester found no
signicant link between sexual
frequency or dissatisfaction and
cheating. In fact, women often
stray because of poor
communication. Or they may
simply be unhappy with the
relationship. So know the red
ags: negative communication,
like name calling or bringing up
past conicts, can indicate a lack
of mutual respect, a situation
that can worsen over time, says
study author Amanda Shaw.
TRACKER
RELATIONSHIP
Be a Wise Guy
Chicks dig guys who know stuff, according
to a Lynx survey of over 1000 women on
what they look for in a man. Best brush up
on your world capitals and current affairs.
Heres what else they like:
General knowledge
96%
Romance
93%
Sense of ambition
93%
Humorous
83%
Good with his hands
86%
Culinary competent
80%
Not a pushover
70%
Cultured
63%
Technology talents
63%
Shows his childish side
63%
COME CLEAN
Wearing protection brings benets beyond the
obvious: condoms can promote vaginal health,
say researchers at Beijing Friendship Hospital.
Women with condom-using partners had
higher levels of vaginal lactobacilli than those
who used intra-uterine devices. Lactobacilli are
healthy bacteria that defend against various
infections, including STIs, says Dr Mary Jane
Minkin, of the Yale School of Medicine. Why is
that good news for you? These healthy bacteria
can reduce her odds of contracting gonorrhea
and chlamydia and, thus, yours.
MARCH 2014 25
35
Percentage of men
who reported that
they were satised
when asked about
the size of their
penis.
SOURCE: KINGS
COLLEGE LONDON
Put On Your Love Lenses
Love is blind. Now scientists know why. A study
at the University of Bonn found that when men
had heightened levels of oxytocin, a hormone
released during sexual or romantic moments,
they rated their partners more attractive
than strangers of equal beauty. The more
intimate moments a couple share, the more
oxytocin is released, explaining in part
why men in healthy relationships remain
monogamous, says study author Dr
Rene Hurlemann.

A
P
I
X

S
Y
N
D
I
C
A
T
I
O
N
/
E
R
W
Y
N

L
O
W
E
N
,

V
I
C
T
O
R

P
R
A
D
O
P
H
O
T
O
G
R
A
P
H
Y
:

E
S
A

R
U
O
H
O
N
E
N
GRAND
HEFT AUTO
Chain-sawing pixellated pedestrians may make you
fat. Playing violent video games like Grand Theft
Auto can increase your appetite, according to the
European Journal of Clinical Nutrition. Men who
played the gory classic felt signicantly less full
during the hour after a meal than those who played
FIFA Soccer. Violent games may distract your mind
from its perceptions of fullness, say the researchers.
Keep food out of reach to reduce temptation, says
Dr Elizabeth Lyons, who studies gaming behaviour.
Excuses,
Excuses
Do you snack like a fat
bloke? In a study in
the Journal of Human
Nutrition and Dietetics,
overweight and obese
foods for 79 per cent of
their snacks and ate
them because . . .
Enjoy avo power
Kick those 3pm sugar cravings to
the kerb by adding avocado to your
lunch. When researchers at Loma
Linda University split 26 overweight
adults into two groups, then asked
one group to add half an avocado to
their lunch, they discovered the avo
eaters were 40 per cent less likely to
eat over the next three hours.
The avocado group also reported
increased feelings of fullness over
that period. And although their
overall kilojoule and carb intake
was higher, there was no increase
in blood-sugar levels beyond what
was observed after eating the
standard lunch, says study author
Dr Joan Sabate. Steady blood-sugar
levels reduces your risk of heading
for the vending machine when that
afternoon slump hits.
PERCENTAGE OF PEOPLE AVOIDING
GLUTEN WHO DO SO TO HELP
WEIGHT LOSS (EVEN THOUGH NO
RESEARCH PROVES THAT IT HELPS).
SOURCE: MINTEL
ITSMELLED
ANDLOOKED
TEMPTING
I WAS
FEELING
HUNGRY
I NEEDEDTHE
ENERGY
I MIGHTBE
HUNGRY
LATER
I WAS
FEELING
FED-UP
SOMEONE
NEEDED
COMPANY
I WAS
THINKINGOF
FOOD
I USUALLY
EATAT
THISTIME
I WAS
FEELING
BORED
I WAS
STRESSED
19% 19% 18% 15% 10%
19%
22% 23% 49% 55%
1.46
Number of people
worldwide, in
billions, who
are overweight
or obese.
SOURCE: OVERSEAS
DEVELOPMENT
INSTITUTE
Participants could choose more than one answer.
PERCENTAGE OF MEN
WHO REGULARLY CONSUME
42,000kJ (ABOUT 20 BIG
MACS) ON WEEKENDS.
SOURCE: FORZA SUPPLEMENTS
timewalker voyager utc. Wherever your travels may take you, keep track
of the different time zones with this timepiece. Second time zone synchronised with Universal
Time Coordinated (UTC), with 24-hour display and day/night indication. 42mm stainless steel case
and satin-finished titanium bezel. Crafted in the Montblanc Manufacture in Le Locle, Switzerland.
SYDNEY 7 5 CAS TLEREAGH S TREET - 1 15 KI NG S TREET | MELBOURNE 1 75 COLLI NS S TREET
BRI SBANE 1 71 EDWARD S TREET | PERTH 1 25 S T GEORGES TERRACE
1 3 0 0 3 6 4 8 1 0 | MONTBLANC. COM
MAKE A POWER GRAB
Heres a plan you can stick to: according to scientists
at the University of Alabama, using a grip enhancer
could help you pump out more chin-ups. When
we had rock climbers chalk up their hands, they did
3-5 more reps compared with when they didnt use
chalk, says study author Dr Nick Bacon. Chalk soaks
up sweat, and if you have sweaty hands, you have to
overgrip the bar to prevent slippage. That can cause
your muscles to tire much more quickly.

PERCENTAGE DECLINE IN
LIFTERS FORM WHEN THEY
PERFORMED AN EXERCISE
AT INCREASED SPEED.
SOURCE: UNIVERSITY OF WATERLOO
Hit Your Fastest Time
Want to bag a personal best? For faster
race times, keep your stride length
consistent. When researchers at UC
Davis studied ultra-marathoners, they
found that the top nishers were able
to maintain their long strides from
start to nish. Stride length typically
shortens when you become tired and
there are two ways to maintain it,
says Budd Coates, author of Running
on Air. Lose fat so you wont fatigue
as quickly, or build endurance with
weekly tempo runs (maintaining a fast
pace for a specic distance) and longer
intervals (think roughly 800 metres).
3.5
The number of times
more likely you are
to age healthily
(no development
of major chronic
disease, depressive
symptoms, physical,
or cognitive
impairment) if you
exercise at least
once per week.
SOURCE: UNIVERSITY
OF TORONTO
Think twice before you jump
on that exercise contraption.
Researchers at the University of
South Carolina found that men
who train with free weights are
less likely to have lower back
pain than those who use weight-
training machines. With
machines, you dont have to
stabilise your core to do the
exercise, says strength coach
Mike Reinold. Strength without
core stability can overload your
back and lead to pain. Focus on
moves in which your back isnt
supported: push-ups instead of
bench presses, or standing
dumbbell shoulder presses
instead of using the shoulder
press machine.
Cancel
Your Cable
30 yahoo7. com. au/ mensheal t h 30 yahoo7. com. au/ mensheal t h
B Y B E N J HO T Y P HO T O G R A P H Y B Y J AS O N I E R AC E
BACHELOR OF MUSCLE
TV star Tim Robards boasts degrees in exercise and medical science, a
Masters in Chiropractic and a Ph.D in getting shredded. Use his workout
knowledge to graduate to the next level in strength and conditioning
TIM ROBARDS MATES have a name for the less is
more approach the Sydney chiropractor applies to
health and tness. They call it The Robards Method.
Im all about training simply and efciently, laughs
the 31-year-old star of The Bachelor Australia after a
rigorous outdoor workout.
Its a philosophy Robards has honed
over 18 years of training, beginning with
workouts using his mums home gym at
13 and rened through insights gained
from manipulating clients spines, plus
his work as a tness model.
The result is a man who knows
his body inside and out, giving him a
keen understanding of what works
and what hurts. Study The Robards
Method to fortify your physique
and get ripped quick.
MARCH 2014 31
PERSONAL
BEST
EDITED BY
DANIEL WILLIAMS
1
BAR YOURSELF FROM INJURY
Inspired by the gymnastics-style
movements of YouTube sensation Frank
Medrano, Robards ditched the gym for bars
and rings 12 months ago. These exercises
offer multiple planes of movement, which
help strengthen your stabilising muscles,
he says. The result is a body with greater
exibility, mobility, strength and balance.
2
SPINAL TAP
Rather than rehab, Robards uses
chiro to facilitate muscular development.
In treatment Ill always nd people who
have muscles that are inhibited, he says.
You might have a rotator cuff that isnt
ring because the message isnt getting
through. With chiropractic adjustment
and stabilising work on the bars, you can
achieve greater muscular stimulation,
he reckons.
3
FAST RESULTS
Robards follows a combination of
intermittent fasting and paleo for
optimum fat burning, longer-lasting
energy and explosive muscular
development. My blood sugar is just
so much more balanced, he says. He
eats all his food for the day within an
eight-hour window, a form of fasting that
also increases levels of human growth
hormone as the body attempts to preserve
muscle, he adds. Combine that with big
compound movements and youll get
even more HGH release and increased
fat incineration.
Scan the page with the
netpage app to watch Robards
demonstrate his workout.
F
I
T
N
E
S
S
Three days a week Robards
completes an outdoor gym
workout followed by a six- to
eight-kilometre run. Perform
the following workout as a
circuit, resting for 45 seconds
between each exercise and a
minute between each round.
Repeat three times.
After going on around ve
dates a week for nearly three
months on The Bachelor,
Robards knows better than
most what women want. To
avoid rst-date fumbles, try to
create a sense of progression,
he advises. Rather than just
saying 'Well go here and thats
it', start with something active
like paddleboarding, then grab
a takeaway coffee and sit on
the beach. Active daytime
dates help break down
barriers, he adds. At night,
especially if youre face to
face, women have their guard
up, he says.
4 Reverse parallel bar pull-up
Lower yourself until you are
hanging upside down on parallel
bars, legs pointing straight up at
the sky. Pull yourself up until your
arms are bent 90 before lowering
back down. Do ve reps.
robards
Body fat
percentage 12
1.85
his Height
in metres
40K+
@MrTimRobards
Instagram followers
Max strict-
form chin-ups 25
1 Front lever swing
Hanging from a chin-
up bar, push your arms
back and raise your
legs until your body
is parallel to the bar;
return to the starting
position. Do ve reps.
2 Typewriter
Hanging from a chin-up bar,
lift yourself to the right
of the bar, then move your
body across the bar and
back, before returning to the
starting position. Repeat on
your left side. Do six reps.
3 L-sit with twist
On parallel bars, lift your legs
into an L-sit position above the
bars. Rotate your body slowly
in each direction, keeping your
legs as straight as possible.
Do six reps.
HIT THE BARS
5 Windshield wipers
Hanging from the bar, raise your legs
straight in the air. Keeping your upper
body still, lower your legs to your right
side as far as possible, then lift them
up and move them to your left side.
Alternate back and forth in a steady but
controlled motion. Do six reps.
FIRST
DATES 50
S
E
X
W
O
R
D
S
:

B
E
N

J
H
O
T
Y
;

I
L
L
U
S
T
R
A
T
I
O
N
S
:

B
R
I
N
D
E
U
X

M
E
X
T
E
R
IF YOU BUILD IT, SHE
WILL COME
Success in the porn industry
rises and falls on the ability to
promptly and consistently get
wood. To avoid the dreaded droop
in the face of extreme pressure,
you need to build condence
across the board, says Bomb.
Before a shoot, he gets a haircut
and makes sure his nails are clean
and his body hair groomed. Its
about minimising the triggers, he
says. If you dont feel condent,
your brains going to run with it
and its not going to happen.
Right before a scene, Bomb
meditates, sucking air deep into
his diaphragm to reduce nerves.
Those skills in staying calm and
focusing have really helped my
performance, he says.
FIRE, WHEN READY
Premature ejaculation affects
one in three Australian men,
according to a study by Kantar
Health. But anyone can benet
from greater ejaculatory control
it holds the key to achieving
multiple orgasms, says Bomb,
whos expected to shoot up to ve
positions, each lasting around ve
minutes each, before producing a
thunderous climax.
You need to become aware of
the sensations in your body, says
Bomb. As you approach ejaculation,
your testicles tighten up and youll
feel heat in your penis: at that point,
reduce thrusting force and depth,
then build back up again. Youre
building yourself up to a higher
state of orgasm, says Bomb. Do it
long enough and you can achieve
multiple orgasms. Find your range
through prolonged masturbation,
he advises.
SHOW THEM
THE MONEY
In porn, the more visually
spectacular the climax, the
better. Before a shoot, Bomb
abstains from both recreational
sex and masturbation to help
create comet-like ejaculations.
I want to turn up there as horny
as hell, he says. He also drinks
up to three litres of water to add
volume to his ejaculate and chows
down on foods high in zinc, such
as oysters, which make your cum
whiter and stand out more.
SHOOT TO THRILL
Accentuate the visual side of your
lovemaking with some mirror
action, advises Bomb. Reverse
cowgirl in front of a full-length
mirror works a treat, he says.
When youre both comfortable,
start shooting your own home
videos, making sure you do a
walk-through to lock down
camera angles.
You need to make sure you dont
obscure the money shot, warns
Bomb. A walk-through can also
build anticipation, he adds.
Use a tripod and multiple camera
angles for a more professional
look. Smartphones are best used
as a visual aid. If were doing doggy,
I often like to shoot it on my phone
so she can see what Im doing to
her while Im doing it, says Bomb.

Want to take your bedroom skills to the next
level? Adult film star Adam Bomb reveals
the secrets to performing like a pro
A seasoned adult lm performer, Bomb has completed 13 porn
shoots in three years. The 36-year-old Melburnian, a civil engineer
by trade, is required to erect towering monuments and deliver
explosive money shots on demand. No easy task when there are
10 people watching and two cameras in your face, he says. Its
very stressful.
Fortunately, like any trade, there are tricks. Use Bombs tips
to conquer your own performance anxiety, achieve Jedi-like
ejaculatory control and produce deeper, more powerful orgasms.
Pump Up The Volume
Shooting porn is physically demanding, encompassing multiple,
often energy-sapping positions and vigorous and prolonged pelvic
thrusting. You need a strong core for all the standing, squatting
and kneeling you do, says Bomb. You also need a solid endurance
base and good flexibility, he adds. Use this routine to get ripped
for RedTube.
3 x 20 kettlebell swings
3 x 8 deadlifts
3 x 30 push-ups with pelvic thrust
3 x 8 bench press
3 x 8 hammer curls
Complete three sessions a week. Do a Pilates
session on rest days to stay limber, recommends Bomb.
Make Your Muscles Soar
Test your vertical jump and build explosive strength with one genius move
3 HOLDS,
30 JUMPS
YOUR GOAL
A BARREL CHEST AND BULGING BICEPS might look impressive, but
true power originates further south. The best athletes can explode off
the ground repeatedly without rest and without losing power, says trainer
Jeremy Frisch. See how you perform with the weighted isometric sumo
squat and jump drill. The isometric hold challenges the weakest part of your
squat the bottom and forces your hips, glutes and lats to recruit more
muscle bres to overcome inertia and propel you skyward, says Frisch. The
pay-off: greater total-body power and backboard-cleaning leaps.
HOW TO DO IT
Grab a ve- to 10-kilogram dumbbell and follow
the instructions below. After you complete 10
jumps, grab the dumbbell and begin the drill
again. Your goal: three rounds without rest. Too
easy? Rest for one minute after you nish round
three, then repeat the challenge.
Stand holding the dumbbell in both hands

in front of your waist. Keep your feet twice
shoulder-width apart and your toes pointed out
slightly. Your weight should be on your heels.
Keeping your lower back naturally arched, push
your hips back, bend your knees and lower your
body until your thighs are parallel to the oor.
Hold this position for 10 seconds.
Drop the weight between your feet and explode
off the oor. Land as softly as you can on the
balls of your feet, then immediately squat down
and jump again. Do 10 jumps in total.
1 2 3
M
U
S
C
L
E
Q I like circuit
work because it
lets me get on with
things. But is it an
efficient way to
build muscle
compared with
the old three sets
of 10? BJ
Q I have tight glutes and hip flexors, apparently. Are
these holding me back in my efforts to get stronger and
whats the best way to fix them? CW
A Being tight means that your range of motion (ROM) about the
hip joint is limited. Although muscle can be stimulated with
isometric work (no movement), maximum stimulation occurs with
the activation of the stretch reflex. Put simply, the more stretch a
muscle undergoes, the more fibres are activated to contract in the
opposing direction. If the stretch involves load (resistance training)
and/or speed (plyometrics) then that muscle activation is
magnified. To maximise strength gains and prevent problems
stemming from reduced ROM, you need to employ a regular
stretching regimen. Focusing on the glutes, hamstrings, hip flexors
and quads, perform each stretch
three times, holding for 30
seconds, three times a
week. After four weeks,
reduce to twice weekly.
And do not neglect upper-
body flexibility.
A The 3 x 10 regimen has stood the test of
time, with a mix of load, volume and rest
being conducive to bigger muscles. Circuits,
traditionally, are designed around lighter
loads and higher heart rates, meaning their
muscle-building effectiveness is
compromised by the lack of accrued
overload for each particular muscle group.
However, with a slight variation in
strategy, the circuit can be an effective tool
in the muscle-gain shed. First, divide your
workout into a series of mini-circuits, each
targeting one or two body parts. This will
improve your work/rest ratio for each
muscle, translating to increased
accumulative overload. Second,
simultaneously increase the weight and
decrease the reps, aiming for 8-12 for each
exercise. Also, be sure to include the most
vital part of any program effort!
Sendyour questions toPaul at
yahoo7.com.au/menshealth
Expert workout advice from
sports scientist and two-time
Mr Australia Paul Haslam
I
L
L
U
S
T
R
A
T
I
O
N
S
:

J
A
S
O
N

L
E
E
ISOMETRIC SUMO SQUAT AND JUMP
H
E
A
L
T
H
Is Your Job Killing You?
Sure, roofing is dangerous work. But even an office job affects your health.
Take this quiz to see if the daily grind is shortening your life
How do you
commute to work?
A Ride, walk or run 0
B Short drive, public
transport +1
C Long drive +2
Epic morning drives
correlate with more
belly fat and higher blood
pressure, say researchers
at Washington University.
People who walk or ride
tend to have lower risks
of type 2 diabetes and
obesity, and those who
use public transport
arent far behind, likely
because theyre hoofing
it to train stations and
bus stops. If you must
pay dues behind a wheel,
dont rush, text or listen
to aggressive music (a top
choice for road ragers).
Your boss sends you
an email. Whats
your rst thought?
A Hes confirming our
Saturday tee time. 0
B Wow it looks like he
remembers me. +1
C Oh, crap. +2
Being unappreciated
factors into professional
burnout, which can raise
your heart disease risk
by up to 79 per cent,
found a study at Tel
Aviv University. Build a
relationship by bringing
up non-work topics, like
weekend or holiday plans.
And dress the part: a
survey commissioned by
UK retailer Debenhams
found that most
managers are partial to
employees who follow
their lead on office style.
Do your morning
meetings include
croissants or
doughnuts?
A Nope. My colleagues
are too health
conscious for that. 0
B Yes, but I fight the urge
to take one. +1
C Yeah, and theyre
awesome. +2
Tucking into such fatty
and sugary treats on a
regular basis is not a
recipe for remaining lean.
And according to the
University of Minnesota,
fighting the temptation
to indulge could put
you at risk of eating
something else later.
So stay fit by recruiting
like-minded co-workers
to take turns supplying
fruit and nuts on meeting
days, says Jake Koenig,
founder of healthy
workplace consultancy
FitYourSpace.
How long is your
lunch break?
A 20 minutes 0
B One hour +1
C Break? Im chewing and
typing emails at the
same time. +2
A 20-minute break
significantly reduces
workplace strain,
reports the Journal of
Occupational Health
and Psychology. But
according to a study in
PLoS One, you may be less
productive when lunch
drags on for longer than
an hour. So take time
to enjoy your food, then
get back to work. And
remember to eat slowly:
a study at Athens
University found that
speed-eating may be
linked to weight gain.
When your
colleagues grab
beers after work, do
you join them?
A Duh! I organised it. 0
B Maybe, if I dont have
plans +1
C Nope. Those guys are
idiots. +2
In a study at Tel Aviv
University, men with no
workplace camaraderie
were 2.4 times more likely
than tight-knit workers
to die within 20 years. If
your office isnt a happy-
hour kind of place, try
corralling co-workers for
a weekly coffee break,
says occupational health
psychologist Vicki Magley.
And stick to non-work
conversation. Learning
about them personally
could help you relate
professionally, she says.
How many hours do
you work a week?
A 40, regular daytime
shifts 0
B More than 40, long
weekday shifts +1
C More than 40, but
with some nights or
extended hours +2
Irregular shifts, whether
in a factory or as a
security guard, can raise
your heart attack risk
by 23 per cent, reports
the British Medical
Journal. Other research
by the Finnish Institute
of Occupational Health
found that shifts lasting
longer than 11 hours could
more than double your
odds of depression. If
long hours are a regular
occurrence, get routine
screenings for early signs
of heart disease.
IF YOU SCORED 0-4
Congratulations! You're working towards a
long life. Now try to help those near you. According
to the American Journal of Public Health, helping
family and friends lending a hand with a move, say
may curb stress-related health risks.
IF YOU SCORED 5-8
You could use some improvement. Start
by addressing the areas where you did worst in
this quiz. Then try to move more throughout the
day, says Koenig. Switch to a standing desk, or
use the bathroom a few floors up.
IF YOU SCORED 9-12
You might want to rethink your job. Take
the steps you can now and write out a plan for the
next 6-12 months, says Magley. That may mean
moving closer to work, switching companies or
adjusting your career path.
REAL TACOS, REAL FAST
Theyre a staple of LAs sidewalks heres how to whip em up in your own
home. No taco truck required
BY J OHN T. E DG E
oo often when it comes to Mexican
food, your hoped-for Central
American feast is no more than a
hard-shell taco overstuffed with
vaguely spiced minced beef and iceberg
lettuce. Why settle for this facsimile when
you can have the real deal? Were talking
soft, warm corn tortillas topped with seared
ank steak, a splash of salsa roja, and a
shower of sharp onion and fresh coriander.
And the good news is you dont need to have
studied at the feet of a Mexican master to
make authentic tacos at home. Just follow
the Way of the Truck.
Think of taco trucks as travelling
exhibits of simple Mexican cookery. These
roving restaurants-on-wheels charge a
pittance and showcase endless authentic
combinations of meat, tortillas and heat.
An increasing presence in Australian
cities, theyve long been a feature in Latino
neighbourhoods across the US. One of the
biggest concentrations thrives in East Los
Angeles, where competition is erce and
customers know their tacos. Juan Torres
works the night shift at Tacos El Galuzo,
a white truck emblazoned with a mural of
his home town, Arandas, in the Mexican
state of Jalisco. Each evening, Torres pulls
to the kerb in East LA. Most nights his high
school-age son, Juan Jr, rides shotgun,
ready to pitch in in the trucks cramped
kitchen. Torres surveys his salsas and kicks
his attop grill into high gear. Hes ready to
serve textbook tacos with a minimalists
command of detail. The line snaking down
the street proves it.
Though carne asada (grilled meat) is
unthreatening, its tempting to have second
thoughts about the gnarlier items on Tacos El
Galuzos menu: theres lengua cow tongue
and tripa, the lining of a pigs stomach. And
buche, the muscular part of that stomach.
Theyre delicious simmered El Galuzo-style
in a broth with whole onions then crisped on
the attop. But theres no need for macho
posturing, not when straightforward tacos
like carne asada and chorizo are so good.
As a TV mounted over the condiment
bar blares the news on Spanish-language
station Univision, Torres starts by dipping
his soft corn tortillas (no bastardised our
tortillas here) in melted lard. Its just enough
fat to wet the grill and refresh the tortilla.
Then he uses a tortilla to portion his lling.
The process is simple: he clasps a tortilla
in one hand and reaches for a pile of freshly
chopped meat with the other. What Torres
grabs is what stays in the tortilla; it wont be
an overstuffed monstrosity. Then he drizzles
on a homemade salsa, showers the taco with
chopped onion and coriander, and serves it
open, with a couple of lime wedges and a few
radishes for crunch.
For here or to go? asks Torres. Uttered
by a taco-truck cook, simple questions sound
existential. Since these roving restaurants
lack the space for seating and are ready to
roll down the street in an instant, isnt every
taco truck order to go? Actually, no. Turns
out, a to-go order at El Galuzo means a brace
of foil-wrapped tacos, stuffed in a paper sack,
with plastic bullets of salsa thrown on top.
But tacos are all about immediacy. Its
best to eat them on the stainless-steel ledge
cantilevered off the truck. Even better, just
make them at home and eat them, standing,
right in your kitchen. Get your truck on.
T
FROM LEFT: CARNITAS DRIZZLED
WITH SALSA VERDE; PORK CHORIZO;
CARNE ASADA.
N
U
T
R
I
T
I
O
N
Taco night, reloaded
FILLINGS
CARNE ASADA
Although it literally just means grilled
meat, carne asada is usually beef. Often
the beef in question is espaldilla (boneless
beef shoulder steak) or diesmillo (boneless
beef chuck steak). At home, skirt steak or
flank steak works just as well.
2 medium lemons, juiced
6 tbsp water
1 tsp garlic powder
1 small tsp salt
500g skirt steak or flank steak
Vegetable oil for cooking

1. In a large resealable plastic bag, combine
the rst four ingredients and add the beef,
massaging the marinade into the meat.
Refrigerate for 1-3 hours.
2. Heat a barbecue or griddle pan on medium-
high. (You should be able to hold your hand over
it for no longer than three seconds.) Remove
the meat from the marinade and pat it dry with
paper towel. Lightly oil the hot barbecue or pan
and add the beef. Cook until the meat is nicely
charred and the interior is just cooked through;
about three minutes a side. Let it rest for a few
minutes. Slice the beef into one-centimetre
strips, then hack it into nubs. Makes enough for
12 tacos.
CHORIZO
A fresh and sweetly aromatic pork sausage
thats coloured and perfumed with paprika
and other spices, chorizo is a nearly
instant taco filling. (Look for butcher-made
versions, rather than commercial Spanish
chorizo, which is a firm slicing sausage.)
1. Remove the casings from 500g of chorizo links
by cutting a slit along the length of each link with
a sharp knife. Fry the chorizo over medium-high
heat, breaking it up with a wooden spoon, until its
cooked through and lightly browned; 5-8 minutes.
Makes enough for 12 tacos.
SALSA ROJA
The key to this salsas intense, smoky
flavour is char-roasted tomatoes and
onions. Its especially good with carne
asada. Make extra for tortilla chips itll
keep in the fridge for a week.
6 medium tomatoes, halved
1 medium onion, quartered
2 garlic cloves
teaspoon dried oregano
teaspoon ground cumin
1 whole dried red chilli, stem removed,

or 1 tsp chilli flakes
Salt to taste
1 Heat the oven to 200C. Roast the tomatoes
and onions on a foil-lined tray for 20 minutes.
Now add the garlic and roast until the tomatoes
collapse and begin to char; about 10 minutes.
2 In a dry frying pan over medium heat, toast the
oregano, cumin and chilli, stirring constantly,
until fragrant; about one minute. Pure
everything in a blender until mostly smooth.
Season with salt. Makes about two cups.
C
A
R
N
I
T
A

R
E
C
I
P
E

C
O
U
R
T
E
S
Y

O
F

R
O
B
E
R
T
O

S
A
N
T
I
B
A
N
E
Z
;

P
H
O
T
O
G
R
A
P
H
Y
:

M
A
R
C
U
S

N
I
L
S
S
O
N
CARNITAS
Usually made with pork, these little
meats use a tough cut that turns
amazingly tender as it simmers, then
crisps up in its own fat. Although they
arent in the El Galuzo repertoire, carnitas
are a fixture on the taco truck circuit. To
play off the natural sweetness of the pork,
pair with salsa verde.
1kg fatty pork shoulder, cut into 4cm chunks
1 tbsp lard or vegetable oil
1 cups water
orange, cut into 2 pieces (skin on)
medium white onion, thinly sliced
4 garlic cloves, peeled
1 tsp dried oregano
1 tsp table salt (or 2 tsp coarse salt)
2 bay leaves
1. Combine all ingredients in a four- to ve-
litre heavy pot; dont worry if the pork isnt
completely covered. Bring everything to a
boil, skimming fat off as necessary. Then
simmer rapidly over medium heat, stirring
occasionally, until the pork is tender and the
liquid has evaporated; about 90 minutes.
Discard the orange and the bay leaves.
2 Continue to cook the pork in the fat left
in the pan, stirring frequently, until golden
brown; 10-15 minutes more. Makes enough
for 12 tacos, plus leftovers.
For an authentic Mexican spread, pick one filling and
salsa to serve four, or cook up a variety to feed a crowd
TOPPINGS
SALSA VERDE
Tomatillos, which look like green tomatoes
with papery husks, give a sour edge to this
salsa, while jalapeos add a dose of heat.
Use this salsa to cut the richness of carnitas
or chorizo tacos. Its also great with eggs
and black beans.
10 tomatillos, husks removed (look for them in

South American delis or buy them canned from
spicewagon.com.au)
1 jalapeos, destemmed and seeded
cup coriander (leaves and stems)
small onion, chopped
2 garlic cloves
Salt to taste
1. In a medium pot of boiling water, combine all
ingredients. Reduce to a simmer and cook until
softened; about 10 minutes. Let cool. Reserve
one cup of liquid. Next, drain the mixture and
pure in a blender until mostly smooth. Season
with salt and, if needed, thin with some reserved
liquid. Makes about two cups.
NO MATTER WHICH MEAT YOU CHOOSE, ALL TACOS NEED A SPRINKLE OF FINELY
DICED WHITE ONION AND CHOPPED CORIANDER, PLUS A DRIZZLE OF SALSA
41 MARCH 2014
TORTILLAS
SOFT CORN TORTILLAS
BUY THEM
Most trucks, including Tacos El Galuzo, rely
on commercially made soft corn tortillas.
Look for them in the refrigerated section,
next to the wraps, or the international
cooking aisle. When youre ready to eat,
brush them with olive oil and warm them in
a heavy frying pan until theyre flexible.
MAKE THEM
Cant find good-quality corn tortillas? Craft
your own. Easily. Just add water to maize
flour (buy it from organicsaustraliaonline.
com.au) to make a dough, flatten the dough
into disks and cook the tortillas in a frying
pan for about a minute.
H
E
R
O

M
U
S
C
L
E
RUNNING MAN
Running is a key part of his regimen.
Thats running, not jogging. All the
better if your route includes a colossal
slope. Runnings great because you
can dial up the intensity to the point
where a half-hour dash can be a really
solid workout, says McKenzie-McHarg,
who hasnt entirely abandoned the
activity that brought him glory. When I
nished competing, I said Id never jump
on a rowing machine again. But the fact
is, it delivers a fantastic workout that I
can squeeze into a spare half hour.
PERFECT TIMING
If youve been training for a while, youll
have a sense of when your body prefers
to do it. One thing Ive noticed is that
my mood and productivity are closely
correlated with whether Ive done
something in the morning," he explains. "If I
have, my day is just really positive and I get
stuff done, whereas if Ive had a late night
and not trained, then I feel really low.
FEED THE FURNACE
To fuel six hours a day of training,
McKenzie-McHarg would consume
upwards of 20,000 kilojoules daily
2.5 times the recommended intake
for your average desk jockey.
Fortunately, his appetite isnt what
it was. But other guys appetites
dont drop off with their workload
and lets just say you see the effects,
he says. Nowadays, his daily eating
plan is a pre-workout espresso, muesli
with skim milk for breakfast, sushi
or salad rolls for lunch, and sh with
vegetables for dinner. Harking back
to my rowing days, I always nish the
day with a bowl of cereal, which puts
some fuel in the system, so in the
morning I feel I can jump out of bed
and straight into training.
W
O
R
D
S
:

D
A
N
I
E
L

W
I
L
L
I
A
M
S
;

P
H
O
T
O
G
R
A
P
H
Y
:

L
I
S
A

S
A
A
D
VITAL STATISTICS
AGE 33
LIVES Melbourne
JOB Investment
analyst, owner of
776BC sportswear
HEIGHT 196cm
WEIGHT 98kg
CAREFUL WHAT YOU WISH FOR
McKenzie-McHarg recently called
time on a 12-year rowing career that
delivered an Olympic silver medal
(mens fours at the 2008 London
Games). In so doing, he discarded a
program that had him training six hours
a day, six days a week. Bliss? Sure. At
rst. But within months, relief gave way
to disorientation. Cutting out all that
training was a massive change to my life
and, to be honest, I didnt feel all that
good about it, says McKenzie-McHarg.
Instead, he felt lethargic, directionless
and a little overweight.
EFFICIENCY EXPERT
There was one answer a return to
training, but not to the old workload.
The secret is to do sessions that give
you really good bang for your buck, he
says. That means half-hour workouts in
which you punish your body like theres
no tomorrow six times a week in his
case. Its an approach thats helped
torch seven kilograms of lard from his
frame, leaving him tipping the scales at
his old ghting weight of 98kg.
THE BIG FOUR
In the gym, McKenzie-McHarg eschews
foo-foo isolation moves. Four compound
classics clean, squat, bench press and
weighted chin anchor his two or three
weekly resistance sessions. Training
these days for health and appearance
rather than power, hes left behind max
sets in favour of four sets of 10: When
youre around that rep count, thats
when youre building muscle.
Olympic medallist Cameron McKenzie-McHarg
maintains the physique of an athlete with
30-minute training sessions. Want a piece of that?
MUSCLE IN
A FLASH
CLASSIC GYM MOVES HELP
KEEP MCKENZIE-MCHARG IN
OLYMPIC CONDITION.
45
S
T
Y
L
E
S
T
Y
L
E
MARCH 2014
BACK YOUR BASICS
Maximise your style staples to build a cost-effective
wardrobe that can adapt to any situation
S T Y L I S T: AL E X S I MP S ON
P HO T OGR AP H Y: Z AC HARY HANDL E Y & E D WAR D UR RU T I A
G
R
O
O
M
I
N
G
:

B
Y
R
O
N

T
U
R
N
B
U
L
L
;

M
O
D
E
L
:

P
A
T
R
I
C
K

O
'
D
O
N
N
E
L
L

@

L
O
N
D
O
N

M
A
N
A
G
E
M
E
N
T

G
R
O
U
P

DRESS IT DOWN
THREE OVER ONE
SWEATSHIRT $149
UNIF.M TRACK PANTS $269
EMPORIO ARMANI
SUNGLASSES (AVAILABLE
AT SUNGLASS HUT) $260
AMERICAN APPAREL
WRISTBANDS $7 EACH
LE COQ SPORTIF
SHOES $199.95
LE COQ SPORTIF
CAP $39.95
DRESS IT UP
ARMANI EXCHANGE BLAZER $399
SCOTCH AND SODA AZTEC PRINT SHIRT $159.95
THREE OVER ONE SWEATSHIRT $149
ARMANI EXCHANGE JEANS $99
ST&ARD SHOES (AVAILABLE AT GENERAL PANTS CO.) $99.95
SCOTCH AND SODA BRACELETS $34.95 EACH
STYLE
STAPLE
THE SWEATSHIRT
A sweatshirt isn't just for the gym. Its also an
easy piece to dress up by layering a printed shirt
and blazer on top for a cool but effortless look.
GET IT RIGHT
"The most important things to look for in a good
sweatshirt are classic styling, great t and quality fabric.
Look for a style that is tted with a round neck and opt for
plain styles in classic colours such as grey or navy. Buy
from a trusted brand and be prepared to pay a little extra
to ensure the quality."
Jim Thompson, designer and founder at Three Over One.
S
T
Y
L
E
DRESS IT UP
WITCHERYMAN BIKER JACKET
$599.95
MARCS SHIRT $119
MARCS TIE $59
GUESS JEANS $99.95
WITCHERYMAN SHOES $149.95
KSUBI SUNGLASSES $249
DRESS IT DOWN
THE ACADEMY BRAND T-SHIRT
$24.95
TWO SQUARE SWEATPANTS
$89.95
BEN SHERMAN SWEATER
$99.95
ALDO SHOES $79.95
SCOTCH AND SODA
BRACELETS $34.95 EACH
HOUSE OF HOLLAND
SUNGLASSES $249
DRESS IT DOWN
WITCHERYMAN BIKER
JACKET $599.95
AMERICAN APPAREL
HOODIE $78
THE ACADEMY BRAND
T-SHIRT $24.95
VANISHING ELEPHANT
JEANS $160
1
Invest in quality
leather and try
not to be too price-
conscious. You should
look to get many years
of wear from a good
leather jacket.
2
Avoid anything
bold that could
date quickly go
for a timeless and
classic style.
3
A quality leather
jacket will only get
better with age don't
be too precious with
it, because the more
beaten up it gets, the
better it'll look in time.
GET IT RIGHT
Harrolds' head buyer, Robert Ferris, explains what to look for when
buying a leather jacket
BIKER JACKET
Go beyond the rough and ready. If the silhouette is neat
and cropped, a well-fitting biker jacket can also work for
smart-casual in place of a blazer with a shirt and tie.
STYLE
STAPLE
T-SHIRT
Think of a basic T-shirt as a blank canvas dress it down with loosely tailored
pants or dress it up with a chunky knit cardigan. Solid coloured styles are the
most versatile you can wear them under a blazer just as easily as with a pair
of board shorts. Prints and patterns are less adaptable.
STYLE
STAPLE
GET IT RIGHT
Anthony Pitt, creative
director for The
Academy Brand,
explains what to look
for when buying a tee
DRESS IT UP
THREE OVER ONE
CARDIGAN $339
THE ACADEMY BRAND
T-SHIRT $24.95
TWO SQUARE PANTS $99.95
GUCCI SAND-COLOURED
SCARF $385
SCOTCH AND SODA INDIGO-
COLOURED SCARF $89.95
VANISHING ELEPHANT
SHOES $280
SCOTCH AND SODA
BRACELETS $34.95 EACH
Neckline: make sure it's not too tight or too sloppy a classic crew-neck is usually
best. If you're going for a smarter look opt for a V-neck, but avoid plunging necklines.
Fit: this is the crucial factor. Keep it classic and go for a good t in the shoulders, a
comfortable-length sleeve (say to mid biceps) and a natural fall at the waist.
Colour: stick with neutral colours. The most versatile colours tend to be grey marle,
navy, black and white, but don't be afraid to give burgundy or forest green a go.
TRENERY.COM. AU
DRESS THEM UP
HARDY AMIES TRENCH COAT $495
PLECTRUM BY BEN SHERMAN KNIT $149.95
TOPMAN SHOES $100
BARTON PERREIRA SUNGLASSES $440
SCOTCH AND SODA BELT $89.95
S
T
Y
L
E
INDIGO JEANS
The versatility of your denim hinges on colouring and fit.
Wearing shredded acid wash to the office is a definite
no-no. But a slim-fit indigo style will pair just as well with
a varsity jacket and tee as with a blazer, shirt and tie.
GET IT RIGHT
People are chasing more for their money and what they invest
in, says Lee Thompson, menswear buyer at General Pants
Co. Rinse indigo denim epitomises this thought process.
It doesnt come and go on the trend cycle making it an
essential staple for your wardrobe.
The rinse indigo wash looks like raw denim. But the
laundered rinse softens it and removes the top layer of
indigo dye. This ensures the product wont continue
to heavily stain or 'bleed' as it would if still in its raw
state, explains Thompson. It's more al dente than raw.
STYLE
STAPLE
DRESS THEM DOWN
LE COQ SPORTIF VARSITY
JACKET $149.95
GENERAL PANTS CO. BASICS
T-SHIRT $24.95
CONVERSE TRAINERS $120
Monster 659 ABS is the real motorcycle of choice
under the Learner Approved Motorcycle Scheme
(LAMS).
Whether youre looking for a step back into
motorcycling or getting on the road for the first time,
the Monster 659 ABS introduces you to a world of
confident, credible motorcycling with a comfortable
riding position that puts you in charge. With easy agile
handling and class-leading light weight, listen to
Ducatis L twin cylinder engine deliver the most
famous exhaust note in motorcycling on the open
road and in the inner city.
Taking your first step with the Italian marque will
ensure youre not only feeling your best with power
and technology, but looking it too with the iconic Italian
design and heritage.
The Monster 659 ABS comes with 2-Year Unlimited
Kilometre Warranty and 24 Hour Rider Assist should it
ever be required, leaving you free to enjoy every ride
whenever and wherever you go.
To experience the Monster 659 ABS, visit your local
Authorised Ducati Dealer and book a test ride today.
Make learning look good
W
E
I
G
H
T

L
O
S
S
W
O
R
D
S
:

G
R
A
N
T

T
A
Y
L
O
R
;

P
H
O
T
O
G
R
A
P
H
Y
:

E
S
A

R
U
O
H
O
N
E
N
;

L
I
S
A

S
A
A
D
Lost the lard? Tell us how by logging onto yahoo7.com.au/
menshealth and clicking on Gutless Wonders. Next months winner
will receive a pair of Asics Gel-3030 running shoes valued at $230.
PASTA
Vetta Smart Pasta (per 100g)
1436 kilojoules
24.9 grams protein
2.2g fat (0.3g saturated)
50.5g carbohydrates
2.4g sugar
10g fibre
25 milligrams sodium
EAT THIS, NOT THAT
I became a dad and found
a new lease of life
GUTLESS WONDER
NAME Andrew Matheson
HOME Carrum, Vic
JOB Civil engineer
AGE 31
HEIGHT 193cm
San Remo Wholemeal (per 100g)
1487kJ
13g protein
2.5g fat (1.2g saturated)
69g carbohydrates
1.8g sugar
13g fibre
30mg sodium
With close to twice the protein and fewer carbs, Vetta Smart
Pasta is the better choice for refuelling post-workout.
The Gain
As a young adult, Matheson was as
active as the next bloke. Whether
it was cricket in summer or Aussie
Rules in winter, I was exercising 3-4
times a week, he recalls. But bad
eating habits were an underlying
danger, one that hit home as work
became more demanding and his
commitment to exercise wavered. I
wasnt eating bad foods as such, but
going back for seconds at dinner and
having a late-night dessert is where
I was letting myself down, he says.
Over the ensuing 10 years, the kilos
piled on until Matheson hit a more-
than-hefty 140 kilograms.
The Change
Conscious of his expanding girth,
Matheson tried shifting the
excess weight more than once. Id
occasionally try a fad diet or play a
new sport, which saw some results,
but theyd never last long and Id fall
back into my old ways, he says.
However, the birth of his rst son
ignited a spark that would see him
change his whole lifestyle and views
on weight loss. He was a few months
old and Id always be really tired and
lethargic, says Matheson. I was
determined never to be a father
who was too lazy or tired to kick the
footy around with his son, so I began
making small changes.
Matheson ditched the late-night
snacks and swapped white rice
and pasta for brown. He also began
running or cycling three times a week.
Id done some running and cycling
in the past, so I eased my way back
into it and made small increases
in distance with each training
session. As he progressed, an initial
cheat day soon became a cheat meal,
and eventually a cheat meal per
fortnight. The changes were gradual,
but the lifestyle Matheson had built
saw him shed 40kg in seven months.
The Result
Matheson has shed another 6kg
through clean eating and exercise.
I never feel like Im thinking about
what I eat, he says. Its just a part of
my day. He's now on track to run his
rst marathon in under three hours.
Ive got so much more energy and
my self-condence is back, he says.
Id never be seen at the beach or with
my shirt off, but now it doesnt cross
my mind.
The Advice
Dont think short-term. Id always
looked at dieting as something you
would do for a few months until youd
lost weight, says Matheson. If you
do that, youll just put the weight
back on. Hes learned that making
gradual changes is a sustainable way
to overhaul his diet and his lifestyle.
It might take a little longer, but if you
make permanent changes, youll
see permanent results.
WEIGHT
BEFORE
140kg
WEIGHT
AFTER
94kg
C
A
R
E
E
R
With a few carefully placed doses of focus
and will, you can move mountains
B Y G I L S C H WA R T Z
EINSTEIN WAS RIGHT: time is relative. If youre
moving through outer space at the speed
of light, what may seem like a few minutes
to you can actually be a lifetime to people
back home. And if youre moving slowly, the
opposite is true. You can work all day in your
cubicle while the guy in the rocket ship on
his way to the corner ofce feels that same
span of time pass in the blink of an eye. My
point? Time is elastic. It can be moulded, bent,
elongated to suit our purposes. In short, it can
be managed. And the great ones manage it
better than everybody else.
Look at my friend Brian hes always behind
the eight ball. He never has enough time to
nish one thing before hes on to the next
crisis. This is because Brian doesnt manage
his time. He has just as much of the stuff as
you and I do, but his 24 hours are all jumbled up
in a big, soggy heap.
And then theres Bob. Bob has 20 meetings
a day, maybe a business lunch, and usually
dinner and drinks, too. He has a family that
he does not neglect and he loves golf. And no,
Bob doesnt delegate everything; he simply
understands the nature of time. He manages
it so that time serves him. A great time
manager has the ability to point a laser light
of concentration on a task to the exclusion
of all else. Thats focus. He also has will the
ability to recognise the moment in every task
when the thing itself can be put off no longer.
Nothing stands in his way. Put those powers
together and you can move mountains. So take
your focus and your will and follow me up the
mountain of work in front of you.
ROCKET FUEL
FOR YOUR
WORKDAY
53
I
L
L
U
S
T
R
A
T
I
O
N
:

R
O
D
R
I
G
O

C
O
R
R
A
L
MARCH 2014
MASTER THE PROCRASTINATORY ARTS
There is a belief held by efcient people that
effective workers dont put off until tomorrow
what they can do today. They do their work when
its supposed to be done, neatly and in order. This
assumption is false. I accomplish a lot every
day, yet for my whole life Ive been a tremendous
procrastinator. I use the emotions and borderline
chaos wrought by this strategy to produce tons
more than I would if were more responsible. Thats
because I manage the time generated by my
procrastination, breaking the process down into
three stages.
1 Pre-crastination: this is the phase that comes
before the actual professional crastination. It may
be utilised for thinking about the task Im putting
off, or for doing other tasks that I have put off until
it is almost too late.
2 Pro-crastination: now Im really putting the
thing off. Additional thinking about the project
is mandatory, because its on my mind but Im
not ready to tackle it yet. There is also time
available here for other tasks, which is always a
good thing. You cant have too much time, thats
what I always say.
3 Post-crastination: the time for procrastination
is past, but Im still not working on it! Why? No-one
can say. One thing is for sure: by the time I do start
the thing, Ill have built up a head of steam as big
as one of those twisters followed by professional
storm chasers. There are, indeed, people who
work best under pressure, even if that pressure
is self-inicted.
LOOK AT THE MOUNTAIN
While youre professionally crastinating, you have
time. Time to manage. Time to kill, even. Notice
how this time feels good in your hands. You may
use it in any way you please. For our purposes,
whats often helpful is to take a look at what work
you actually have to do while youre not doing it.
On any given day, I might be looking at something
like this: 1) Writing a memo on something or other;
2) Emailing Brad, Scott, Ryan and Kevin about
one thing or another; 3) Studying a rather lengthy
PowerPoint presentation to be given by Smitty; 4)
Preparing some stuff for some guy; 5) Picking up
clarinet reeds for Charlie; 6) Other.
Obviously, some of this needs to be done today
and will be, when I get around to it. Everything
needs to be prioritised, for sure. But before I do . . .
ASSESS YOUR POTENTIAL SPEED
I know I can whip up 1000 words of memo-quality
writing in an hour. I also know that for a PowerPoint
presentation, 10 slides could take me all day.
My colleague John, on the other hand, extrudes
PowerPoint slides like grain moving through a
goose. The guy can knock out a 100-slide show
before lunch. Embedded video, too. But ask him to
come to a conclusion on something and he turns
to stone. As the great philosopher Dirty Harry
Callahan once said: A mans got to know his
limitations. What are yours? If Project X involves
an executive summary followed by a body of
some length followed by a conclusion you havent
reached yet, you might want to scope out in your
mind how much actual time those tasks are going to
require. Then, factoring in when the thing is actually
due, you know when you need to start with your new
mates, Focus and Will.
KNOCK OFF SOME EASY STUFF FIRST
Now you are looking at a bunch of stuff and it
looks awful. But it isnt. Its like a series of moguls
on your favourite mountain that need to be
negotiated in a certain order. What is that order?
After arranging them by priority, you will note that
the really big jobs often fall in the middle of the
pack. This means you riff off the rst batch before
you even reach the big mothers in the middle.
The time you created by avoiding them for now
magically produced a pocket in which you can
actually clear at least some of the decks.
BECOME FRIENDS WITH FEAR
Somewhere inside you theres a little man screaming
Noooooo! You can silence him for a time with work,
sex or booze, but, eventually, the man will be heard.
He should be heard. You need him.
You can keep the little man somewhat satised
by using an interesting trick that works for some
people: doing a little bit of the big stuff every day
until its done. I hear about people who do this and
I salute them. I cant really work that way, though.
I can only play the game when theres real money
on the table. If you can parse out your individual
assignments and accomplish them a little piece
at a time, so much the better for you. But theres
danger in that strategy; small tasks completed
in succession have gobbled up more than one
perfectly serviceable 10-hour work day. Me, Id
rather assuage the screaming man by waiting
until his head is about to y off his shoulders and
then feeding him the work he needs in order to
feel better. In the meantime, I have wrested huge
blocks of time out of the ether that I have used and
managed for my own purposes.
MAINTAIN A STEADY TO-DO LIST
And now comes the boring part. I nd lists very
helpful, not because they tell me what to do, but
because they often tell me what I dont need to
do quite yet. I make one in the morning most days.
At the end of the afternoon, I look at the list and see
what Ive accomplished. Its amazing how often,
after a busy day, absolutely nothing on the list has
been done and it didnt make any difference. Other
times, I can cross off some stuff and transfer others
to my list of things that might have to be done
tomorrow. More often than not, some of the items
that were on the morning list and have not been
crossed off yet do not make it onto that little slip
again, with no harm to anybody at all. It just goes to
show you: time heals all wounds, if you just let it.
A MANS GOT TO KNOW HIS LIMITATIONS.
WHAT ARE YOURS?
TASK CLIENT APPOINTMENT
TIME MONDAY
Why? Because if you need to reschedule, the
rest of the week is available. Also, if you need
to follow up, you have plenty of time to email
or call by Friday, says time-management
expert Julie Morgenstern.
TASK MAJOR ANNOUNCEMENT
TIME TUESDAY, 9AM
Monday is big-announcement day, so dont
allow your news to be lost in the shuffle, says
consultant Andrew Jensen. Tuesday will still
command attention while allowing your news
to have its time in the spotlight.
TASK EMAILING
TIME FIRST THING IN THE MORNING
If you prefer writing emails at days end when
youre not as busy, dont send them until the
following morning, says Jensen. That way
youll be able to review them when your brain
is fresh.
TASK BIG MEETING
TIME FIRST TUESDAY OF THE MONTH
Mondays may not be productive. Meet on a
Tuesday morning at the beginning of the
month, says Jensen. Youll provide direction
for the week or month ahead while ensuring
that everyones alert.
TASK BRAINSTORMING SESSION
TIME WEDNESDAY, 10AM
Meetings can be a waste of time if people
arent prepared, says Morgenstern. At
least a day in advance, send out pertinent
information and set specific goals so
everyone can arrive ready.
TASK PROJECT STATUS UPDATE
TIME AFTER 2PM
A meeting that doesnt involve generating
ideas or being creative can be saved for mid-
afternoon, says Jensen. Use the morning to
work on tasks that require you to have more
focus and brainpower.
BE A SMART SCHEDULER
End agenda-setting hassles: use
our guide to find the best times for
all your office endeavours
1
MASSAGE YOUR BRAIN
They call it blue sky thinking
for a reason: a study published
in the journal Science found
that blue makes men more
creative. Subconsciously, we
associate the colour with peace
and tranquillity think the sky,
the ocean and Lara Bingles
eyes. This calming effect allows
your frazzled mind to wander.
2
STAY ICE-COOL
Beat ofce stress by
surrounding yourself with
blue objects: the University of
Alberta reports that looking at
the colour can actually lower
your blood pressure a couple of
points. Until your next deadline
looms, that is . . .
3
KILL MORE ZOMBIES
Struggling to maintain your
concentration and composure?
In a study at Japan's Aichi
University, men sitting next to a
blue partition were less fatigued
and displayed a more regular
heartbeat when playing a video
game, compared with men next
to a red or yellow partition.
ELECTRIC BLUE
Three cyan-tific reasons why a blue watch can help you raise your game
VICTORINOX DIVE MASTER
MECHANICAL $1750
TISSOT SEASTAR 1000
AUTOMATIC $1475
TW STEEL PILOT $349
TUDOR HERITAGE
CHRONO BLUE $4970
JEANRICHARD
TERRASCOPE $6455
R
I
C
H
A
R
D

M
O
R
T
I
M
E
R
S
T
Y
L
E
WRONG SIDE OF THE ROAD
W
O
R
D
S
:

R
A
Y

K
L
E
R
C
K
M
O
T
O
R
I
N
G
Another hot hatch?
Its been raining them in the past
12 months, with terric offerings
from Fords Fiesta ST, Peugeots
208 GTi, Mercs A 250 Sport and
many more. But if you want the
perfect blend of style, comfort
and entertainment at a reasonable
asking price, then VWs Golf GTI
has long set the bar. And this one,
based on the seventh-generation
Golf previously reviewed in these
pages, has raised that bar again.
Hows it better?
In typical VW fashion, everything
has been improved by increments,
but they total up to an appreciable
leap forward. The GTIs got more
torque, uses a lot less fuel, has a
new turbocharger that cuts in at
lower revs, and improved steering.
This last bit deserves a special
mention. Modern cars tend to have
dull, over-assisted steering, but
the GTIs a delight to turn, with
just two turns lock-to-lock and a
real sense of weight as it loads up
through corners.
Looks the same as the last
one . . .
Wed argue not, especially from
the rear. What it does have are
some terric retro touches
honouring the cars long heritage:
the honeycomb grille, including
the red grille strip and, should
you wish, classic tartan cloth
seats. Plus, it gets some very
modern inclusions, such as a
driver-fatigue-sensing system and
daytime running lights.
And to drive?
Better again. The combination of a
brilliant chassis and all the latest
electro-stability stuff gives the
GTI astoundingly composed road
manners. For around $40K, its
hard to go past.
Bruce Ritchie
THE CHALLENGE
Space, economy and
scorching performance
in an affordable package
THE SOLUTION
The Golf GTI
VITAL STATS (GTI manual)
HOW SAFE? Five-star
Euro-NCAP
HOW THIRSTY 6.2 L/100km
HOW CLEAN 114g/km (CO2
)
HOW MUCH? $41,490
THE PAPER TRAIL
First things rst: ignorance might
be bliss, but youll nd none of the
latter in a dank cell. Check if the
country youre visiting requires
an International Driving Permit
(IDP) by visiting smartraveller.gov.
au. Motoring clubs sell 12-month
IDPs for $39, says the NRMAs
Peter Khoury. Without it you may
not be able to claim on your travel
insurance. With Tour-de-France-
sized cycling packs common on
Asian roads, you may need to.

CHOOSE WISELY
Route 66 might tempt you to ex
your pipes in a muscled Mustang,
but dont leave your common
sense at home. Hire a vehicle
youre comfortable with even a
match for your own car, says Ian
Luff, driving coach to champs such
as Mark Webber. Adjusting to the
roads will be that much easier if
youre familiar with the vehicle.
Ignore this advice if you drive an
86 Datsun.
SECOND LOOK
Old habits die hard and you may
follow suit if you fall into them
abroad. Its easy to gure out
which side of the road to drive
on if there are other cars around,
but turning into a quiet country
stretch can see you falling into old
habits, says Rick Bates, director of
Bates Advanced Driving. One trick:
Remember that the driver, rather
than the passenger, should always
be closest to the centre line.
GO WITH THE FLOW
Putting your rental car into
D should cue diligence, not
daydreaming. Learn the ropes
by following taxis, advises Luff.
Theyre professional drivers and
abide by the subtle customs youd
do well to master. Be gracious
to your teachers its only 90 per
cent of cabbies that give the rest
a bad name.
CUSTOMS SERVICE
Checkpoint guards armed with
AK47s and pidgin English should
be given what they want.
Research road customs, street
signs and the documentation
you need to have to hand, or you
might nd strife, says Khoury.
Knowledge will give you the
momentum to stay on schedule.
DO YOUR HOMEWORK
Your roo-dodging skills might
be at a Mario Kart master level,
but exotic roads sport unfamiliar
obstacles. Places such as North
America have elk, which behave
very differently to our fauna, so
swot up on the countrys wildlife,
says Khoury. Use a GPS, but keep
a back-up map and be aware of
mobile reception dead zones. A
Wolf Creek day out isnt exclusive
to Australia.
Driving abroad means getting your head around staying on the right-hand side of the
road among other brain teasers. Heres how to tweak your skills for a smooth transition
W
E
I
G
H
T

L
O
S
S
SLIMMING
LESSONS
B Y C I ND Y K U Z MA
P HO T O G R A P H Y B Y T R AV I S R AT HB O NE
You may think you know how to lose weight, but
sometimes its a bit of a guessing game. An education
in fat-fighting requires some maths, some genetics . . .
and some psychology and physiology. Take our quiz to
see if you have your facts straight. Time to put down
your fork and pick up a pencil
C. D.
A. B.
59
1
ALL KILOJOULES ARE . . .
A. Equal
B. Not equal
2

MATCH THE FOOD ITEM TO THE PROPER
PORTION SIZE.
3

IF YOU HAVE FAT PARENTS . . .
A. Youre doomed
B. It doesnt matter youre in charge of
your own metabolism
C. Yes, you are more prone to pack on kilos,
but you still control your fate
D. You should be tested to nd out if you
carry fat genes
4

YOUR WILLPOWER . . .
A. Is locked in, somewhere between the
Cookie Monster and Lleyton Hewitt
B. Ebbs and ows, based on your
environment
C. Strengthens with training, like muscle
D. Doesn't actually affect your weight loss
5

CIRCLE THE PICTURE(S) OF THE BEST
POST-WORKOUT RECOVERY OPTION(S).
6

DRINKING DIET SOFT DRINKS AND
AVOIDING GLUTEN . . .
A. Makes this whole weight-loss thing
a snap
B. Will make you look like Gwyneth Paltrow
C. Means the food marketers won
D. Can help some people in some cases
7

ONCE YOU REACH YOUR GOAL WEIGHT . . .
A. You can shorten your workouts
B. Reward yourself with a supersize order
of a burger, fries and milkshake
C. Make a plan to keep it off
D. Women will ock to you
8

WHEN IT COMES TO WEIGHT LOSS,
SLEEPING AT LEAST SEVEN HOURS
A NIGHT . . .
A. Is almost as important as what you eat
B. Hampers your efforts because you don't
burn kilojoules at rest
C. Means you should be getting up earlier
to exercise
D. Is helpful, when you can do it
9

COLOUR IN THE MAXIMUM NUMBER OF
EGGS YOU SHOULD EAT DAILY.
CHEESE
PEANUT
BUTTER
FISH
RICE OR
PASTA
PRETZEL
PANCAKE
OR WAFFLE
ICE-
CREAM
PING-PONG
BALL
TENNIS
BALL
SAUCER
CHEQUEBOOK
SIX
DICE
TENNIS
BALL
COMPACT
DISC
MARCH 2014
W
E
I
G
H
T

L
O
S
S
ANSWER 1
B

As a unit of measurement, of
course, a kilojoule is a kilojoule, says
nutritionist Alan Aragon. But our main
macronutrients carbs, fats and protein serve
different functions and their kilojoules affect
us differently. For instance, protein requires
the most energy to burn and keeps you feeling
full longer.
Your Move Tracking kilojoules remains your
best option for estimating food intake. To gauge
your daily needs, take your target weight in
kilos and multiply it by the sum of your weekly
training hours, plus a number from 26 to 32 (the
26-to-32 range factors in the intensity of your
training). Then multiply this number by 4.2. Make
sure the result includes a gram of protein per
450g of your goal weight.
ANSWER 2
Your Move You dont have to weigh or measure
every morsel. Just keep the equivalent everyday
object in mind when dishing out your meal or
snack. And be especially vigilant when youre
tired, because thats when people tend to overeat.
ANSWER 3
C
Thanks, Mum and Dad. Scientists
have identied several obesity genes,
including FTO, a single variation of
which can raise your obesity odds by up to 30
per cent. Still, while genetic factors play a role
in obesity, they dont prevent weight loss, says
weight-loss expert Dr Robert Ziltzer.
Your Move Dont waste cash on an FTO
test, says Aragon. At best it will conrm your
suspicions and at worst it will discourage you
from being proactive. Instead, exercise more. In a
PLoS Medicine study, adults with a fat-promoting
copy of FTO reduced its effects by about 30 per
cent when they exercised, even for just an hour
a week. Make it your goal to exercise daily.
ANSWER 4
B
Willpower is not a constant; it
goes up and down based on your
environment, says psychologist Dr
Sherry Pagoto. Spend a dull meeting staring at
a dozen doughnuts and you end up with sugar
on your face. But if you remove the immediate
temptation, youll be able to resist dessert like
a pro.
Your Move Avoid what Pagoto calls willpower
failure. We make bad choices when were
hungry, bored or under stress so plan ahead
to outsmart yourself. If you always come home
from work famished and tear open a bag of
potato chips, banish them and instead keep
baby carrots and hummus in the fridge to take
the edge off without guilt.
ANSWER 5
That XXL smoothie may harbour twice the
number of kilojoules you just burned. So
pick Greek yoghurt and fruit, or jerky and a
low-kilojoule sports drink. The right recovery
food can replenish your glycogen stores and
provide the raw materials you need to build new
muscle. It can also help you cut your total daily
kilojoule intake.
Your Move No later than 20 minutes after a
hard workout, consume about half a gram of
carbs for every one kilogram of body weight and
20g of protein. A balanced snack consumed by
athletes after exercise helps ease some of that
extreme hunger that may develop otherwise,
says sports dietitian Jennifer Gibson.
ANSWER 6
C D
Only a small percentage of
people those who have a
gluten intolerance or coeliac
disease need to avoid gluten. If youre among
them, you probably already do that. If youre not,
dont bother. And while diet soft drinks have less
kilojoules than the full-fat version, it could
sabotage your efforts.
Your Move Going gluten-free can help if
it means you cut back on bread, pasta and
biscuits, says nutritionist Rania Batayneh. But
you can do that anyway. And the sweeteners
in diet soft drink may create cravings without
fullling them. Diet drink consumers might
actually take in more sweets and fatty foods
to satisfy the cravings, says Batayneh. Stick to
good old H
2
O sparkling or at.
ANSWER 7
C
Okay, we cant rule out D. But one thing
is certain: ongoing weight management
takes as much planning as weight loss
does. Remember, the new, leaner you requires
fewer kilojoules, so dont revert to eating
enormous portions.
Your Move Dont think diet. What you really
want to do is change your lifestyle, so youre
eating a new way forever, says physician Dr Eric
Westman. And your new lifestyle is not just
the food you eat, but also the activity you do. In
fact, people who exercise at least 30 minutes
a day along with eating a healthy diet do the
best at keeping fat from creeping back, found a
review in Clinical Nutrition.
ANSWER 8
A
Yep, sleep is almost as important as
kilojoules. A study in the Annals of
Internal Medicine suggests that people
who sleep ve-and-a-half hours a night may burn
almost 1700 fewer kilojoules the next day than
those who log eight-and-a-half. Add to that the
results of a study published in the American
Journal of Clinical Nutrition, in which sleepy
folks consumed 2000-plus extra kilojoules
possibly because of increases in the hunger
hormone ghrelin and decreases in the satiety
hormone leptin.
Your Move To make sure you log your seven
hours, zap the TV and power down your tablet
at least 90 minutes before bedtime. Their
blue glow can suppress the sleep hormone
melatonin. Or try an iPad Blue-Blocking Filter
($29.95; homemed.com.au).
ANSWER 9
Following the research on eggs can give you
whiplash. Two studies published a year apart
in the journal Atherosclerosis suggested that:
A) eggs cause almost as much artery-clogging
plaque as smoking does; and B) the more eggs you
eat, the less plaque in your carotid arteries. But
these observational studies cant prove cause
and effect. Most of the randomised controlled
trials the gold standard of research show that
eggs, yolks included, arent harmful, says Aragon.
Your Move Get cracking: each large egg has 6g
of protein and only 300kJ. But if you're trying to
drop kilos, says Aragon, stop at four a day (give
or take one, depending on your size).
CHEESE
PEANUT
BUTTER
FISH
RICE OR
PASTA
PRETZEL
PANCAKE
OR WAFFLE
ICE-
CREAM
PING-PONG
BALL
TENNIS
BALL
SAUCER
CHEQUEBOOK
SIX
DICE
TENNIS
BALL
COMPACT
DISC
E
S
A

R
U
O
H
O
N
E
N
,

R
I
C
H
A
R
D

M
O
R
T
I
M
E
R
T
E
C
H
N
O
L
O
G
Y
Retire Your Wallet
Once an indicator of style and status, now just the wrong kind of bulge in your
pants. Shed your wallet of its excess, with the help of MH tech expert Tom Guise,
who has been testing and writing about the latest gear for two decades
CREDIT CARDS
Invented so you dont need to carry
cash, the plastic is ripe for punting,
too. PayPal is for more than just
eBay download the app (free;
iOS, Android, WP) and you can see
stores around you that accept it as
payment. Check in via the app and the
shopkeeper will conrm purchase and
email a receipt. No interest, but watch
the 2.9 per cent surcharge.
SLIMMING EFFECT: 12%
TICKETS
Not so much lling your wallet
as forgetting to ll your wallet.
LifeLock (free; iOS, Android) lets
you scan movie and event tickets,
vouchers, store cards and more,
complete with barcodes that
work at the counter. Itll even
notify you when a gift card is
about to expire.
SLIMMING EFFECT: 9%
MONEY
Cold, hard cash. Heres how to
warm and soften it. Square Cash
is the invention of Jack Dorsey, co-
creator of Twitter. Its simple: email
someone, write a sum in the header,
and cc cash@square.com. Thats it
payment to anywhere in the world,
zero commission and no signing up.
The rst time, youll be asked for
a debit card number, but Square
(square.com/cash) guaranteee its
100 per cent secure. Theres even
an app (US-only at present) it just
opens a blank email, ready to send.
From this to this
BUSINESS CARDS
Rolodex? Gave up on that years ago you say? Check your back
pocket turns out you didnt. Before undertaking the shameful
ritual of binning business cards, photograph them using Evernote
Hello (free; iOS, Android). It recognises the details and les them
with their LinkedIn and Facebook info. For your business cards,
Airdrop (iOS, iPhone 5 and later) can send your details straight to
another iPhone users contacts neatly circumventing their bin.
RECEIPTS
Carrying more records than Al Capones
bookkeeper? Receiptmate ($2.99;
iOS) is your . . . receipt, mate. Scan a
sales docket with your iPhone camera,
highlight the total with your nger, tag
it and it automatically uploads to a
digital notebook (evernote.com). From
there, you can even create itemised PDF
statements for your records.
LOYALTY CARDS
Nothing tests loyalty like half-lled coffee (and other
loyalty) cards oozing from your wallet. Theres an app
for that. A few, actually. Big stores have their own:
Myer One (iOS, Android) can be scanned at the counter
just like the hard card. For arabica acionados,
eCoffeeCard (iOS, Android, WP) locates coffee shops
and lets you pay and keep your stamps in-app. Best,
though, is Beat the Q (free; iOS, Android), which allows
you to pay en route and skip the line at places like
Campos and Tobys Estate. You even get a free coffee
when you sign up. Hows that for loyalty?
WALLET FATNESS REMAINING:
3% (that'll be your drivers licence)
63 MARCH 2014
SORT YOUR HEAD OUT
THOSE HEADPHONES BLOCKING OUT THE WORLD?
HOW THEY LOOK AND SOUND IS AN EXTENSION OF
YOUR PERSONALITY, SO PICK THE RIGHT PAIR
For: the self-assured
BEATS STUDIO $399.95
These are those Dr Dre ones you
sneeringly see everyone wearing.
Maybe youve also heard theyre
too bassy. Its true, but in a rich,
high-delity way. Thats what
Beats users want. The
other stuff, they dont
care about.
For: the creative
PARROT ZIK $499.95
Exceptional style, comfort and build quality
from French designer Philippe Starck. Then
again, whiz-bangery like wireless connectivity,
invisible touch sensors and 98 per cent noise
cancellation suggests Tony Stark.
For: the super-particular
BOWERS & WILKINS P5 $369.95
The name says audiophile to those in the
know, and these on-ear phones do look like they
belong on a bearded professor calibrating his
instruments. Fortunately, that look is hip right
now, and they happen to sound exceptional.
For: the attention seeker
SONY 3-IN-1 WALKMAN $299
Remember Sonys Walkman? Like a
techno-Godzilla, its risen again, and
mutated into a pair of headphones. Store
4000 songs in the built-in 16GB of memory,
or plug them into your smartphone. Flick a
switch to turn it into a pair of boom boxes
slung around your neck.
For: the obsessive compulsive
LOGITECH ULTIMATE EARS 900 $499.95
A lot of cash for seemingly innocuous earbuds,
but these are from the pros that build $1300+
custom in-ear monitors for everyone from
Kanye to the Foo Fighters, and sport the same,
undiluted, four-driver sound quality.
So actually, bargain.
PLAN THE PERFECT DATE
ONE MONTH TO GO
Sign up at ShowFilmFirst.com/Australia for free movie
screenings or applausestore.com/au to get tickets for
shows like X Factor and Australias Got Talent.
ONE WEEK TO GO
Download SeatGeek
(iOS, Android), where legit
ticket brokers sell second-
hand tickets. Theyre not
necessarily cheap, but you can
search by best price.
ONE DAY TO GO
There are always last-
minute dropouts who need
to get rid of tickets to big
events. Gumtrees app
(iOS, Android) is great for
picking up an eleventh-hour
bargain.
TEN MINUTES TO GO
Dimmi (iOS, Android, WP) shows
restaurants and their ratings in
your immediate area. You can
even make a reservation through
the app.
INSTANT FIX:
CATCH A CAB
Forget the frustration of cabs not
arriving when booked. Uber (iOS,
Android) uses GPS to summon
the nearest driver and lets you
track their approach in real-time.
The app also supplies a quote and
your credit card is automatically
charged on arrival. No need to argue
about breaking that $50 note again.
Its a race: your kids growth rate versus
your time to inuence them. Note the
hurdles and clear them with ease
LEARN THE ABZs OF SLEEP
Establish an after-dinner routine (bath, book, song) and
stick to it. No luck? Try psychological warfare: exhaust
their little minds. Place obstacles in front of their toys.
Put a stuffed animal on the table, move the chairs away,
and let them reach it on their own. Any challenge needs to
be both doable and perplexing. Mentally engaged kids are
tired and ready to let go of the day, says Vicki Hoee,
author of Duct Tape Parenting.
WIN OVER A FUSSY EATER
For starters, dont worry: Your job is to consistently put
nutritious meals in front of them. Their job is to decide
how much to eat, says paediatrician Dr Carlos Lerner.
Dont force your kids to eat, or be surprised by their
unpredictability. Toddlers march to the beat of their own
drum, not to the call of Drill Sergeant Dad. Today they
scarf; tomorrow its two bites. For enticement, put some of
their food on your plate. Kids dont like to feel as if youre
pushing something, says Lerner.
SIMPLIFY PLAY
Forget productive and educational. All your kid needs are
basic toys stuffed animals, balls, cushions, blocks and
you on the oor (without your phone) for at least 30 minutes
a day, says Lerner. Whatever the activity, your child will
instinctively explore and discover, watch your reactions,
learn to navigate the world . . . and smile and laugh.
TALK ABOUT SEX, PART I
Start when theyre about two, during bath time. Use
anatomical language to establish both a sense of privacy and
a matter-of-factness, says Dr Pepper Schwartz, author of Ten
Talks Parents Must Have with Their Children About Sex and
Character. When they ask a question (Why is that ladys belly
big?), answer that question only (Theres a baby in there).
BE A POP STAR
I
L
L
U
S
T
R
A
T
I
O
N
S
:

G
U
Y

S
H
I
E
L
D
AGES 0-3
M
A
N

T
O

M
A
N
AGES 4-7
AGES 8-11
SHOW YOUR LOVE
Roughhouse for 10 minutes a day: to a four-year-
old, the world is all big dogs, huge adults and
faraway bathrooms. Shrieking with laughter can
purge anxiety and settle the little one for dinner
and sleep; it also releases oxytocin, the bonding
hormone. Parenting is 90 per cent connection,
10 per cent guidance, says Dr Laura Markham,
author of Peaceful Parent, Happy Kids.
LET THEM STRUGGLE
Unless theres a calamity, you dont need to rush
in right away, says child psychiatrist Dr Joshua
Sparrow. Not everything will be (or should be)
easy, whether its riding a bike or moving to the
next level of Angry Birds. When frustration
bubbles over, guide your child to a more calming
activity. Use it as a life-skills lesson he or she
can learn to put the challenge into perspective
in order to feel motivated to try again.
LOOK FOR THE GOOD INTENT
Your ve-year-old takes a crayon to her
bedroom wall. Instead of snapping, say, I can
see what youre trying to draw. The walls just
not the best place. Lets x it. No shame. No
yelling. And youre teaching collaboration as you
clean the wall together, says child psychiatrist
Dr Jeff Bostic.
END A TANTRUM
Kids are very easily distracted, so after a few
seconds of howling, say, When youre done, Ill
be making pasta for dinner and need help. If
you sound sincere, any offer washing the dog,
folding laundry will be enticing enough to help
them move on, says Hoee.
RAISE A SAVER
When the child is ve, create household job
cards. Each task pays $1. Using four clear plastic
jars, allocate each dollar this way: 10 per cent
to charity, then equal thirds to quick cash,
medium-term savings and long-term savings.
Pay in change to teach maths and have the
kid put the earnings into the jars, says Neale
Godfrey, author of Money Doesnt Grow on
Trees: A Parents Guide to Raising Financially
Responsible Children. And make sure they
spend, not hoard, the medium-range funds. Take
them to the shops and stay positive to nurture
healthy attitudes.
TAKE A ROAD TRIP
Youre both in the car, looking out the
same windshield, listening to the same
songs and moving at the same speed
without the watchful eyes of mum. Dont
worry about conversation. The talking
will emerge from the doing, says child
psychologist Dr Michael Thompson, co-
author of Its a Boy! Go long enough to hit
all his cycles: waking up, eating, bathing,
bedtime. Hell be reassured that you can
handle it all.
TEACH EMPATHY
Its a three-step process, says Thompson:
feel it. Model it. Ask him to do it. Sport is
a training ground. When your son has a
bad game, put your arm on his shoulder
and tell him youre sorry, without advice
or analysis. The next time he stars,
nd one of his teammates whos down
and show the kid understanding. The
next game, ask your son to do that for a
teammate. Itll become a habit and hell
truly be The Man. It also gives him the
chance to be a leader.
GIVE SUMMER GLORY
Mastery of a skill brings self-esteem.
Pad your childs ego with this toasted
marshmallow from adventure guide Paul
Gannon. Brown a marshmallow, then scrape its
toasted crust onto a piece of chocolate. Now
brown the new outer layer and sandwich the
whole lot together. Its called the double toast,
if the kid asks.
ENCOURAGE PASSION
Push your child to explore his or her interests,
but dont force it if that initial spark cools,
says Tony Wagner, author of Creating
Innovators. Explain that you will help him
pursue his passion, but that hes the one
who decides what he likes. Kids who are
intrinsically motivated about their hobbies
are more likely to become innovators.
SCREEN SMARTS
Lay down the digital law without being
that helicopter parent
STRANGER DANGER
Kids know not to talk to strangers in the park, but they may not realise that the internet can also be a perilous playground. Instead of monitoring every click, ask your kids for a tour of the sites they like, says Dr Lynn Schofield Clark, author of The Parent App. By demonstrating respect for their interests, you're strengthening your relationship
their best defence against predators.

CRACK THE CODE
One of the biggest aha moments for a kid can
be realising that people created the websites they love, says psychologist Dr Kaveri Subrahmanyam. Teach your kid the basics of programming at code.org. This fosters a key skill and reveals the real internet.

FADE TO BLACK
Using electronic devices with bright screens before bedtime makes it hard for your child to relax and fall asleep, says Subrahmanyam. Designate the bedroom as a no-charge zone. Charging their devices in, say, the kitchen
will curtail tweets after lights out.

Diana Stanczak
MARCH 2014 65
ENSURE QUALITY FRIENDS
While you cant assemble their posse, you can be
the consigliere, says Bostic. Make getting
together easy or impossible, depending on your
judgment of the friend. And ask questions. Did
you have fun?, What makes him good to hang
with?, Whats it like playing with her? Focusing
on activities reveals character issues. Youre also
cultivating your childs own evaluation process.
SEX TALK, PART II: DAUGHTERS . . .
Your strength is knowing the male mind. Explain
that what feels like love to her could be just
physical to the guy. Help her distinguish the
player from the nice boy. Tell her (repeatedly) that
shes important to you, because its easy for her to
base her self-worth on having a boyfriend. Then
go clothes shopping. Awkward? Yep, but youll
show that you care and will let her know whats
acceptable, says Dr Sharon Maxwell, author of
The Talk: What Your Kids Need to Hear from You
About Sex.
. . . AND SONS
Watch a movie and when characters make light of
sexual conduct, discuss what a good man does
and what the consequences are for bad behaviour.
Hammer home cause and effect in actual, non-
pixelated relationships, says Maxwell.
REVEAL THE BIG PICTURE
Encourage your kid to volunteer at an
organisation he or she is interested in, says
Wagner. It can inspire creative thinking and help
when theyre deciding what career path to pursue
or invent.
SOFTEN UP, TOUGH GUY
Want to raise emotionally balanced children? Then dont be afraid to show your vulnerable side
YOURE NOT
SUPERMAN
Tell your child
stories about when
you struggled with
something at his
or her age. Think
of your fears and
embarrassments.
Your children will
learn dad is not
perfect and that
they dont have
to be flawless to
be accepted by
you, says Dr John
Duffy, author of The
Available Parent.
Heres the paradox of modern
fatherhood: men want to be
emotionally close to their kids,
but theyre shackled by the
norms of masculinity. Expressing
emotion to a child is often viewed
as overly sentimental, says Dr
Bren Brown, author of Daring
Greatly: How the Courage to Be
Vulnerable Transforms the Way
We Live, Love, Parent and Lead.
But your emotions can help you
form solid bonds with your
children. Vulnerability is the
birthplace of trust and empathy
says Brown. So the trick to being
a great father and husband,
for that matter is to make a
conscious decision to show your
sensitive side, no matter what.
Jim Higley
YOURE NOT
AFRAID TO CRY
Dont put on a show
with fake tears,
but if youre a crier,
theres no harm
in shedding tears
during a sad movie,
poignant story or,
hell, when your
team makes the
grand final, says
Duffy. And when
your kids see you
laughing later,
theyll learn that
tears pass.
YOULL NEVER
HIT A CENTURY
Tell them about
your own failures.
If you spend any
time at all in the
arena, says Brown,
youll get your arse
kicked sometimes.
Then counter
those tales with
ones in which your
determination paid
off. Theyll learn
resilience and have
greater confidence
the next time they
step up to bat.
YOURE CLUMSY
WITH NEW
TASKS
Try something
new with your
kids. Sure, youll
suck at it, but youll
laugh, too, says
Duffy. Your kids will
learn that theyre
still safe when
theyre out of their
comfort zone. And
a willingness to
operate outside of
that comfort zone
is a path to success
later in life.
YOU COULD BE
WRONG
Ask for your kids
opinion and take it
seriously. Does he
or she think
Ice Age is better
than Toy Story 3?
Well, maybe the kid
knows something
you dont. Children
need permission
to be themselves,
says Brown. Let
them see your
flexibility; theyll
learn to be
flexible, too.
YOU HAVE A
HEART OF GOLD
Stop to help a
stranger change
a tyre. Then extend
that compassion
to your child.
Acknowledging
his or her feelings
and show you care
without trying to
solve things, says
Duffy. Being a
kid is hard. Try to
remember that.
AGES 12-16
TWEETS
FROM
GRANDAD
If your grandfather had Twitter . . .
My foolproof
system for
winning at
poker: drink
less than the
other guys.
Or more.
Either way.
The real
secret is to
play with
idiots.
Whats so hard about marriage? Kiss
before work, kiss before bed, fix a
table on Saturday. What else is there
to worry about?
I wonder if I have enough canned
spaghetti in the garage.
#YouNeverKnow
GP says I need to
lose weight? Goes
to show: cant
trust a guy who
doesnt smoke.
#healthnut
Imported beer?
Love it. As long as
its imported from
Tasmania.
#highlife
I dont always punch hippies.
Not in church, anyway.
All-Bran is the perfect breakfast.
Thats what I tell the kids after
I eat all the bacon.
M
A
N

T
O

M
A
N
WANT MORE
www.controlPE.com.au
Premature ejaculation
affects up to 1 in 3 men,
*
but the good news is it
can be effectively treated.
So ask your doctor
about treatments to help you take
control of premature ejaculation.
Or take the test at
*Premature ejaculation has been reported to affect up to 32% of Australian men. A.Menarini Australia Pty Ltd. NSW. AU-PRI-114-10/14. November 2013.
D
O
W
N
T
I
M
E
WATCH
Justied
Season 5
Deputy US Marshal Raylan
Givens (Timothy Olyphant)
dishes out rough justice in
rural Kentucky in whats
become a winning formula:
guns blaze, dialogue
crackles, critics swoon.
READ
A Short Guide to
a Long Life
Are u shots safe?
Should you take a
baby aspirin daily? Are
detoxes worthwhile? Dr
David Agius, one of the
worlds leading cancer
researchers, delivers an
idiot-proof health guide for
everyday living.
SEE
Bluesfest 2014
Celebrate Easter the best
way possible: wandering
a giant eld in Byron Bay,
drink in-hand, watching
a cracking line-up of
musicians such as Jack
Johnson, John Mayer, the
Doobie Brothers and Elvis
Costello to name a few.
OUR PICKS
TO MAXIMISE
YOUR MONTH
PLAY
Gran Tourismo 6
Its predecessors set the
bar for racing games; No.6
in the series is a worthy
successor, just not a race-
winning one. GT6 is one
for the hard-core racer, its
strengths lying in its often
brutally realistic difculty
and tough-as-guts
progression up the ranks.
I
L
L
U
S
T
R
A
T
I
O
N
S
:

P
E
T
E
R

L
I
D
D
I
A
R
D

@

S
U
D
D
E
N

I
M
P
A
C
T

M
E
D
I
A
DISH OUT PROPS
If there are one or two people who
deserve a shout-out, give it to them.
More than that? Do a general call-out,
otherwise you may as well read out
your shopping list.
PAY YOUR RESPECTS
Acknowledge the organisation
giving the award, but dont grovel.
BE SINCERE
If youre happy and you know it, convey
it without gushing. Dont say you
dont deserve the award, but dont
bound onto the stage like youve been
expecting it either.
WORK THE ANGLE
When accepting the award, stand
slightly side-on to the audience and
receive the trophy with the hand
closest to the presenter. This stops
you reaching in front of yourself and
exposing your back. Afterwards, hold
the trophy in full view of the audience
the paps need their shots.
MAKE IT RAIN
It pays to wait until
a thunderstorm
before declaring
your feelings.
YOUR MOVE
Never carry an
umbrella. No sign
of rain? Shell
also melt for you
at an airport.
Wrong Com
As Valentines Day looms, increase your chances
of finding love by following the rules of rom-coms
YOU MUST MEET-CUTE
This is the term
Hollywood scriptwriters
use to describe a
serendipitous, usually
quirky meeting.
YOUR MOVE Camp
out in cafes, bump
into strangers on the
street, arrive at events
on a horse.
PLAY THE LONG GAME
In rom-coms, chicks never
say yes straight away. In
fact, it helps your chances
if she thinks youre a jerk,
then realises your gruff
demeanour and taciturn
manner hide a heart of gold.
YOUR MOVE Be yourself.
Shell come round
eventually.
WIN THE GAIN OF THRONES
Game of Thrones season 3 drops on Blu-ray and DVD this month. Build
muscle and burn more than 20,000 kilojoules as you watch the whole
series. Just do these moves each time you spot the following . . .
1
SOMEONE SAYS ANY OFFICIAL OR
UNOFFICIAL HOUSE WORDS
Crouch over your right foot and lift your leg
behind you. Now bound sideways onto your left
leg, raising your right one behind you. Repeat 15
times on each leg.
Average sets per episode: 3
2
THERES
ANY
NUDITY
(DOUBLE IF
SEX, TRIPLE
IF INCEST)
Get into a plank
position, arms
straight. Lower
down as if doing
a push-up, then push up, arching your
back, as shown. Do 10. Focus on your
form, not that of Daenerys.
3
JON SNOW IS REFERRED
TO AS A BASTARD
Squat until your ngers touch
the ground, kick your legs back
and perform a push-up. Bring
your feet back, then jump up. Do
15 in total. Curse.
4
TYRION IS REFERRED TO AS IMP,
HALFMAN, DWARF, ETC
Stand with your feet shoulder-width apart. Slowly
lower until your legs are parallel to the oor, then
return. Aim for 10 and remember: a Lannister
always pays his debts.
SPEECH
THERAPY
Annual celebrity
drone-fest the Oscars
are on March 2. Heres
how to accept an award
without coming off
as a tool, courtesy
of Toastmasters
International
HOW TO DO
EVERYTHING
BETTER
1
W
I
S
D
O
M
MARCH 2014 71
SOURCE: MARK FULLER, CHEF OF MAONO IN SEATTLE.
If you dont have a shucking knife to pop open this delicious
instant appetiser, head to your toolbox
SHUCK AN OYSTER
WITH A SCREWDRIVER
1
SET THE STAGE
Grab a clean athead screwdriver, a
cutting board and a tea towel. Fill a platter
with ice to chill the ready-to-eat oysters.
Scrub them under cold running water with
a small scrubbing brush.
2
LOCK AND POP
Look for the hinge where the shells meet
at the tapered end. Tuck the oyster into the
towel with the hinge end exposed and the cupped
side of the oyster down. Holding the oyster with
the towel, place the screwdriver tip between
the shells at the hinge. Twist the screwdriver
until the top shell pops from the bottom.
Remove the tool and wipe it clean.
3
FREE THE GOOD STUFF
Pry the halves apart with the
screwdriver. Find the adductor muscle
(towards the rounded end) and scrape
it until it detaches. Chuck the top shell.
Clean any debris with your thumb,
then separate the muscle from
the bottom shell by scraping
the screwdriver beneath the
meat. Serve with lemon and
cocktail sauce (see page 72).
4
ONE LAST THING. . .
Just remember that eating raw oysters
can increase your risk of foodborne illness.
W
I
S
D
O
M
I
L
L
U
S
T
R
A
T
I
O
N
S
:

T
O
B
Y

L
E
I
G
H
GO SAUCY
A
Run the
hand-off
Stand with your arms
cradled in front of
your torso so the
person with the baby
wont have to extend
his or her arms. Slip
your dominant hand
under the infants
head (to provide neck
support) and the
other under his hips,
lifting towards you.
2
CRADLE A BABY
With eight kids of his own, Dr Bill Sears, co-author
of The Baby Book, swears by the football hold to
keep the little tacker quiet in your arms
C
Soothe sobs
Sit and gently
turn the baby so that
his stomach lies
along your dominant
hands forearm and
his head rests in
the crook of your
arm. Support the
leg on top with your
hand. Your forearms
pressure helps him
relax his body.
B
Ease up
Babies often
cry while being held
because theyre
uncomfortable.
The most common
problem: theyre
being held too tightly.
If the baby seems
restless, loosen your
grip slightly you
should feel the
childs tensed
abdomen relax.
4
TAKE
YOUR CUE
First, nd out if she
even wants to irt.
Is she giving you eye
contact? A smile?
Teasing you? Do the
same back. But dont
poke fun at her hair,
height or physical
traits. Her choice of
drink is a safer target.
MAKE A
CONNECTION
If you feel youre on a
repartee roll, shift the
talk. Ask what she thinks
of the bartenders haircut,
or crack a joke about the
rowdy fan a few rows
down any other third
thing that takes the
pressure off the two of
you. Plus, youll have an
inside joke to use later.
Speaking of which . . .
CLOSE
THE DEAL
If shes into you, shell
be asking you questions
and following up with
more personal answers.
Ask for her number.
Give her a reason for
staying in touch: Id
like to try that Thai
place you mentioned.
Why dont I take you
there next weekend?
BOTTLED COCKTAIL SAUCE DOESNT TASTE AS GOOD AS THE FRESH STUFF,
SO MAKE YOUR OWN: IN A SMALL BOWL, MIX TOGETHER CUP OF TOMATO
SAUCE, 2 TSP OF BOTTLED HORSERADISH, 2 TBSP OF LEMON JUICE, 1 TSP OF
WORCESTERSHIRE SAUCE AND A PINCH OF CRACKED BLACK PEPPER. SERVE
WITH FRESHLY SHUCKED OYSTERS OR COOKED, CHILLED PRAWNS.
FLIRT HER
PANTS OFF
Ditch the cheesy lines and seduce her with stimulating
conversation, says Daniel Menaker, author of My Mistake and
a Good Talk: The Story and Skill of Conversation
3
Needanother round? Send
your questions to
Dave the Barmanat yahoo7.
com.au/menshealth
Q GDay Dave,
Theres a birthday dinner for a
senior guy at work, but the
restaurant is out of my price range.
What are my options? EM
Consider the facts here: these
colleagues earn more money than you
and theyre inviting you to loosen up,
eat good food and knock a few back
with them. That means they see
potential in you. If you want to be at
their level someday, youd better take
them up on the offer. Consider it an
investment in your future.
Q Dave,
My dad always exaggerates my
success to his friends. Its
embarrassing. Do I stop him? RT
Let me get this straight: youre upset
that your old man is a little too proud?
Your dad knows hes not fooling
anybody and I guarantee its not the
first time his friends have heard him
lay it on thick for dramatic effect. If you
want to make a point, just spin a fancy
yarn about him the next time you have
the chance. I bet his friends will get a
kick out of seeing you turn the tables.
Q Hey Dave,
Im 30 and my friends give me a
hard time for dating a 21-year-old.
How young is too young ? JB
Thats your call, not mine and not
your friends either. If she shares your
interests and stimulates you
(mentally, mate), then youre better off
than lots of guys. In fact, from what I
remember about young ladies, they
can be a lot more mature than men
your age. Your wisecracking mates
make me think thats probably as true
today as it was when I was playing the
field. Id say theyre just jealous.
MARCH 2014 73
D
A
V
E

THE BARMAN
~
SOUND ADVICE ON
WOMEN, SEX AND
OTHER STUFF
THAT SCREWS UP
MENS LIVES
Discover how to craft the classic caffeinated cocktail
5
1

WHIP IT GOOD
Canned whipped cream doesnt oat well, so
whip your own: set a metal bowl inside a bigger
bowl lled with ice. Add two cups of heavy
cream and whisk until the cream thickens; about
10 minutes. (Trust us, the effort is worth it.) Dont
use an electric mixer you may overdo it and end
up with butter. Chill the cream in the fridge.
3

PULL IT TOGETHER
Cold cream chills hot coffee. Rinse a 180-millilitre stemmed
glass with hot water to keep the drink warm. A mainstream Irish
whiskey, like Jameson, works best. Pour 80ml of coffee, 40ml of
whiskey and 15ml of the sugar syrup into the glass, then stir. Leave
a thumbs width of room at the top of the glass.
4

TOP IT OFF
Garnish the drink with three tablespoons of the
freshly whipped cream. If its whipped properly, you can
easily pour the cream directly onto the surface of the
coffee from the bowl. Finish the drink with 3-4 dashes
of freshly grated nutmeg. Pre-ground works, too, but
use about half as much because its more potent.
KICK UP
IRISH
COFFEE
2
SWEETEN THE DEAL
Brown sugar complements the roasted avours of
coffee better than white sugar, so mix up a rich, dark,
simple syrup. In a medium saucepan, combine one cup of
raw or brown sugar and one cup of water. Bring everything
to a boil, stirring occasionally with a wooden spoon until the
sugar is dissolved; about one minute.
SOURCE: SEAN MULDOON, FOUNDER AND GENERAL MANAGER OF THE DEAD RABBIT GROCERY AND GROG IN NEW YORK
yahoo7. com. au/ mensheal t h 74
INTELLIGENT
NUTRITION
CARDIO
KING
EXTREME
TRANSFORMATION
MIDDLE-AGED
MUSCLE
BIG-SCREEN
BULK
HIGH
DEFINITION
NATURAL
SIZE
SEARCHES
WORLDWIDE
100K
AS CHOSEN BY YOU. THIS IS YOUR CAST OF THE STRONGEST, LARGEST AND BEST-DEFINED MOVIE
MEN AND HOW YOU CAN FOLLOW THEIR LEAD TO GET A BLOCKBUSTER BODY
T
he past 12 months have seen the shape
of male movie stars get bigger and
bigger. Teenage waifs are out Bond,
Batman and Wolverine are our modern
heroes, and you really want to know how they
build their screen-lling physiques. According
to a report by Google, youve searched for
their training tips in the millions over the past
year. Well, now MH has done the hard work for
you. Using Google Analytics, weve identied
the 40 most searched-for leading men and
uncovered the moves behind the muscle you
see on screen. Starting over the page are their
workouts, training rules and nutritional secrets.
Its your new script for building a big-screen
body of your own. Action . . .
b y DAV I D MOR T ON & MAR K S ANS OM
FITTEST MEN
IN HOLLYWOOD
75 MARCH 2014
THE DIRTY 30
Do as many reps as you can in 30 seconds: this is your target. For the next
nine minutes, aim for that many reps per minute. If you finish before the
times up, rest until the next minute begins. Do 10 minutes of the first move,
then rest for three minutes before progressing to the next.
1 Weighted push-up
Get a servant to place a weight
plate across your shoulders.
Lower until your chest is a
couple of centimetres from the
ground, then push back up.
3 Sitting cable row
Set the cable low and attach
a double-D handle. Lean back
and pull the handle to your
waist, then return. Think Roman
galley. You got it.
2 Medicine ball sit-up
Hold a medicine ball (or
severed head) to your chest;
lie with your knees bent.
Tense your abs to raise your
torso, then lower slowly.
Wipe off blood.
A
B
LIAM MCINTYRE
32, AUS
KNOWN FOR Spartan strength.
A DIRTY JOB When playing the title role in
Spartacus (if you havent seen it yet, imagine 300
on TV) McIntyre was regularly put through half an
hour of hell called a Dirty 30 (below). Think you can
handle it? Prepare to get gladiatorial on yourself.
24K
14K
KNOWN FOR Warp drive.
BOLDLY GOING The young
Kirk in the Star Trek prequel
Into Darkness is a very driven
young man. His regimen
includes boxing, three hours
of basketball and at least
160 kilometres on the bike a
week. A lot of boldly going.
CHRIS PINE
33, USA
17K
JAMIE FOXx
46, USA
KNOWN FOR his hectic
schedule.
JACKED OF ALL TRADES
The actor-singer-comedian
makes tness part of his
daily grind: Do 25 push-ups,
brush your teeth. Do the
next 25, take a shower . . .
Turn a (Miami) vice into
a virtue.
KNOWN FOR Bestial
power.
CGI STRENGTH Gamma
radiation not required.
Post-Hulk, Bana builds his
bulk with a healthy level of
realism: I used to bench-
press more than 300lb in my
mid-twenties. But I couldnt
do that today, no way.
ERIC BANA
44, AUS
20K
BRUCE WILLIS
59, USA
KNOWN FOR Blood, sweat
and muscle tears.
YIPPEE-KI-ABS Willis
six-pack is for safety, not
satisfaction. I need to get
my muscles big enough so
that when Im diving off
of things my bones dont
break. The Die Hard star
will turn 60 next year.
18K 7.3K
KNOWN FOR Tough-but-
fair workout laws.
BIG BOOTS TO FILL Urban
spent 14 weeks in the gym
to ll the Judge Dredd-size
10s vacated by Sylvester
Stallone. His plan: Cardio,
weightlifting and eating six
times a day. Tough justice.
KARL URBAN
41, NZ
A
B
40 39 38 37 36
A
B
26K
KNOWN FOR Keeping it
in the family.
BROTHERS IN ARMS
Theres something in the
water at the Hemsworth
household and its probably
creatine. Liam, the younger
sibling who stars in the
second of the Hunger Games
trilogy, puts himself through
daily 90-minute sessions
with a former US Navy Seal.
LIAM HEMSWORTH
24, AUS
60K 65K
BEN AFFLECK
41, USA
KNOWN FOR Directors
dedication.
AND THE AWARD GOES
TO His wife, Jennifer
Garner. She claims he leaves
her bed at 4am to exercise.
If youve seen Jen, youll
respect his commitment.
25K
KNOWN FOR WWE-grade bulk.
APPETITE FOR CONSTRUCTION For a man previously known
for his epic levels of negative consumption, Rourke put away
a lot of good stuff prepping for The Wrestler. His daily diet: 12
egg whites, chicken, a banana with peanut butter, a shitload of
supplements, steak with veg and rice, and a huge protein shake.
Then Id have my last two meals and another shake at night.
MICKEY ROURKE
61, USA
KNOWN FOR Impressive
muscle on a huge frame.
A TALL ORDER Sharing
True Blood screen space
with #29 and #14 is a big
ask. Fortunately, Skarsgrd
is 1.93m tall and spent 15
months in a Swedish army
anti-terrorism unit.
ALEXANDER SKARSGRD
36, SWD
120K
KNOWN FOR Taking his
body from Summer Bay
to Stackhouse.
MIX IT UP Boredom-busting
is the key to Kwantens
regimen, training for over
two hours a day, all year
round, for his role as Jason
Stackhouse in True Blood.
Its a mix of hill running,
mountain biking, shadow
boxing, yoga and plenty of
intense cardio. The moment
you have monotony, your
muscles can fall asleep,
he says. After serving
four years on Home and
Away, motivation is clearly
something he has mastered.
140K
KNOWN FOR Dodging
metal.
MUTANT AND PROUD
Fassbender is not a man who
minds getting his kit off. But
its not all about the bulk
he carries around on his lean
frame. I tend to do boxing
training, he says. Jump
rope, focus mitts, heavy bag
work and push-ups. When
youre Magneto from X-Men,
heavy weights just arent
worth the mental effort.
150K
Ryan Kwanten
36, AUS
Michael Fassbender
35, GER
JASON MOMOA
33, USA
33 32 31
34
29 28
KNOWN FOR Savage workout.
HAVING A TYPE Now the go-to
man for on-screen barbarians,
Momoa gets ready for war
with a brutal 30-minute workout
featuring 330 reps of three
moves: perform squats for seven
sets of seven reps with seven
seconds rest in-between;
then six sets of six reps with
six seconds rest; right down
to one, one and one. Then pick
another two compound moves
and repeat. Long sword optional.
77 MARCH 2014
KNOWN FOR Dedication to the cause.
MASTER PLAN His body in American History X was created
with only three months training and is still one of the most
memorable cinematic efforts. He followed a very simple
formula: wake up, eat, work out, eat, work out, eat, sleep.
For extreme results, you can kick carbs to the kerb, too.
KNOWN FOR Top guns.
HALF A TONNE His frame might not be the biggest, but it is
still one of the most marketable in Hollywood. Cruise points
to religious kilojoule-counting when he drops weight for
roles, eating about 5040kJ a day, made up of chicken, sh
and veg. Thats science for you.
160K
180K
THE IRON MAN
Perform these three exercises as a
circuit: do each for 30 seconds; rest for
two minutes, then repeat. Aim to crank
through five sets in total
3
SITTING ROPE PULL
Loop the rope twice around a post; leave
one end as long as possible. Sit with your back
straight and grab the short end with both hands.
Pull it, hand over hand, to pile the rope behind
you. This is an arm exercise with cardio benefits
youll be short-circuiting by the end.
1
SANDBAG THROW
Squat down to lift the bag, then hold it in both
hands in front of your chest (no jet boosters). Now
explode up, extending your arms to throw the bag
forward. Be careful with your core reactor.
2
BATTLING ROPE WAVE
Loop the rope around a post. Take hold of
each end, feet shoulder-width apart and bend
at the knees slightly. Flick hard with your right
arm to send a wave down the rope; immediately
repeat with your left. Maintain a rhythmic wave
to send a shock of iron to your forearms.
A
B
Robert Downey Jr
47,USA
KNOWN FOR Bouncing back with a vengeance.
BUILDING BLOCKS Following years of rehab and
relapse, Tony Stark and his shiny suit couldnt have
come at a better time for RDJ. Heres the blueprint for
his reconstruction. Function over form: Bulking up
without being able to use that bulk is pointless, says
his trainer Brad Bose. This style of circuit (below)
gave Robert the ability to do his own stunts and kept
his exibility and coordination at a peak. Time to
turn your body into a machine.
195K
Iron man inside
the suit and out.
A
TOM CRUISE
51, USA
EDWARD NORTON
44, USA
27
26
B
200K
210K 260K 270K
JEREMY RENNER
43, USA
KNOWN FOR Bomb-beating muscle.
OSCAR HUNTING His time spent sweating in a bomb-
disposal unit for The Hurt Locker earned him an
Academy Award nomination. But it was hand-to-hand
combat for Bourne Legacy and Avengers Assemble
(a combination of Muay Thai, kung fu and kickboxing)
that keeps him in the lean 72kg frame hes had since
he was 20 years old. That and swimming with sharks
off the coast of California, naturally.
KNOWN FOR Being the
prince of pecs.
UNDRESS TO IMPRESS
Actress Gemma Arterton,
Gyllenhaals co-star in Prince
of Persia, claims she was
abbergasted when he took
off his top. You want them.
So do we. He wore a 15kg
weighted vest to go sand-
running every morning, then
completed a basic 60-minute
resistance program before
breakfast. Easy.

KNOWN FOR Being the
biggest man in Twilight.
FROM THE INSIDE OUT
Lutz starts with his abs and
works outwards. Activating
your core rst maximises
muscle utilisation in every
other exercise, explains his
trainer Rich McDonald.
JAKE GYLLENHAAL
33, USA
BRADLEY COOPER
39, USA
KELLAN LUTZ
29, USA
KNOWN FOR Mid-life
triceps.
BOXING GREATNESS For
Ali, Smith replicated the
ghters body with 8km
runs six days a week and two
hours of boxing every day,
plus weights sessions. Then
hell be on the playground,
where he spends his days.
KNOWN FOR Making the
eight-pack a thing.
NUMBER UP Trainer Mark
Twight developed a tough
300-rep workout to get him
warrior t, including chin-
ups, deadlifts and kettlebell
exercises. Hes lucky the lm
wasnt called 500, frankly.
300K
320K
CHANNING TATUM
32, USA

KNOWN FOR Stripping off fat .
PERSONAL HISTORY The semi-autobiographical
Magic Mike was a parade of heavyweight Hollywood
physiques, but Tatum generally trains un-weighted.
He uses explosive chin-ups, box jumps and dips
to trigger fast- and slow-twitch bres and build
muscular size and denition simultaneously.
350K
WILL SMITH
45, USA
GERARD BUTLER
44, UK
23 22 21
20
19
18
KNOWN FOR Getting over
his hangover.
WHEN ENOUGHS ENOUGH
Cooper shed the party boy
image and swapped absinthe
for abs to get in shape for
2010s The A-Team. He also
quit sodium, sugar and
processed bread . . .
79 MARCH 2014
400K
580K
360K
KNOWN FOR Keeping it real.
ART REFLECTS LIFE After attempting to
vandalise a New York theatre aged seven and
subsequently being coerced into acting Diesel
has barely stopped playing the criminals he once
sort of was. Alongside the heavy lifting, he also
swears by yoga: I want to be panther-like; I want
to be agile.
KNOWN FOR Taking his shirt off in
chick icks.
THE HOUSEWIVES FAVOURITE Never one for
excuses, when away from home McConaughey
trains using furniture or sculptures borrowed
from hotel receptions. If you cant get to the
gym, get creative. Just be careful when lifting
the couch if you dont have Gucci-ad backing.
VIN DIESEL
46, USA
Matthew MCConaughey
44, USA
KNOWN FOR Being the man about to save Superman
BODY REBOOTED To become the Man of Steel, Cavill
employed Mark Twight, the trainer who turned the cast
of 300 into a washboard army. Twight used the same
tailpipe technique on the new Superman as he did on
Butler and the boys: a 100-rep workout thatll smoke
kilojoules and leave you exhausted. The recovery
method is key: when you nish an exercise, take eight
slow breaths in and out of your nose. Then go straight to
the next move to keep your muscles in the lactic zone.
HENRY CAVILL
29, UK
THE TAILPIPE
Perform in order; use a 16kg dumbbell
or kettlebell for weighted moves. Do 25
reps of each, using the tailpipe recovery
method above between exercises
1
GOBLET SQUAT
Stand with your feet
just beyond shoulder
width and cup the
weight with both hands,
as shown. Prepare for
take-off. Keep your
back naturally arched,
push your hips back
and lower your body as
far as you can. Push up
to the start.
2
KETTLEBELL SWING
Let the bell hang
at arms length. Bend
your knees, rock back
and hike it between
your legs. Squeeze your
glutes and thrust your
hips forward to swing
it to shoulder height.
Momentum will carry it
back down.
3
BURPEE
just beyond shoulder
width. Bending at your
hips and knees, squat
and place your hands
on the floor. Kick
your legs back into a
push-up position, then
immediately reverse
the move and jump
back up.
4
STAR JUMP
together, arms hanging.
Simultaneously raise
your arms above your
head and quickly kick
your legs out to the
sides. Without pausing,
reverse the movement.
Just 24 left to go . . .
16
17
A
B
A
B
A
B
A
B
C
D
1.7M
KNOWN FOR Raw muscle.
IMPRESSIVE STATS True
Blood star Manganiello took
his body fat down from 18 per
cent to eight per cent in six
months by combining high-
rep sets with light weights
with intense cardio. Oh, and
an 80 per cent protein diet.
Dining out on physical fame.
KNOWN FOR Everything
youre probably not.
THE WORLDS SEXIEST
MAN, as crowned by Cosmo,
hasnt always had a torso
to open bedroom doors.
His early lms sold him
as a skinny geek, until he
met low-rep, heavy-weight
exercises paired with HIIT
cardio. Your turn.
KNOWN FOR Being a
teen wolf.
YOUTHFUL EXUBERANCE
Lautner might be young,
but his workout plan is far
from bubblegum.
A TASTE OF DANGER He
swears by tasting sets.
When bench-pressing, for
example, load a bar with
20-30 per cent more than
you can lift: control when
lowering, then have your
spotter (choose wisely . . . )
lift it up so your muscles get
used to the weight.
KNOWN FOR Being an
all-American superhero.
JOIN THE PARTS Renowned
for his propensity for Bud
Light as much as dumbbells,
Evans upped his training for
Avengers Assemble to face
off against Thor et al.
YOUR BODY NEEDS YOU
His Monday-morning session
comprises leg presses,
squats, lunges, calf raises
and hamstring curls. All
using low reps and heavy
weights, of course. But then
he is Captain America.
KNOWN FOR The lowest
body fat in LA.
TRADING UP, CUTTING
DOWN Coinciding with
his move from Scarlett
Johansson to Blake Lively,
Reynolds body fat dropped to
an alleged ve per cent. One
hell of a break-up diet.
HOW HE DID IT His trainer
Bobby Strom credits his
food plan: If youre eating
every 2-3 hours, your body
doesnt need to store fat as
energy, he says. Heres how
to hold a Green Lantern to
your own metabolism.
1.4M 1.5M
JOE MANGANIELLO
37, USA
910K
RYAN GOSLING
33, CANADA
590K
TAYLOR LAUTNER
22, USA
CHRIS EVANS
32, USA
RYAN REYNOLDS
37, CAN
14
KNOWN FOR Great abs;
questionable rapping.
AT HIS BEST For Pain &
Gain, he packed on 9kg in
two months.
AT HIS WORST Sporting
MC Hammer pants with his
Funky Bunch. Appropriate
clothing has never really
been his thing.
MARK WAHLBERG
42, USA
660K
13
12
KNOWN FOR Being the
heavyweight of the top 40.
BIG SHOW The rock-solid
wrestler built his career out
of being muscular.
BEHIND THE SCENES His
secret is the Swiss ball
jackknife push-up. It works
everything, he says.
DWAYNE JOHNSON
41, USA
990K
10
KNOWN FOR X-rated
strength.
MUSCLE SQUARED
Jackmans aim for his outing
in The Wolverine was to look
as square as the comic
book hero.
AGGRESSIVE NUTRITION
He keeps two protein shakes
by his bed in case he wakes
up hungry, and has been
known to put away three
chickens in one sitting, easily
racking up over 25,000kJ a
day. For mutant size, feed
the beast.
HUGH JACKMAN
44, AUS
1.3M
9
8 7 6
This workout designed by
personal trainer Jamie
Sawyer will scour away
belly fat both during and
after exercise, leaving
you lean and green. The
afterburn effect from
this session lasts for
almost two days, he says.
For each of the moves,
you need to perform
three rounds of work,
alternated with rest
periods. Take note of
how many reps you
complete per round,
then move to the next
exercise. Aim to beat your
last score each time.
THE AFTERBURNER
Week 1 30 seconds work / 20
seconds rest x 3. 120 seconds
rest between rounds
rest between rounds and
increase weight by 10 per cent
rest between rounds
rest between rounds and
increase weight by 10 per cent
rest between rounds
1
DB PUSH-PRESS
Stand holding a dumbbell in
each hand. Bend your arms so
that each dumbbell is by your
shoulder, palms out. Bend your
knees slightly, then drive upward
from your heels and extend both
arms directly upward. Lower the
weights back to the start. A
lively start.
4
DB SNATCH
With your feet just wider than
shoulder width, bend your knees to
grab the dumbbell. Keep your back
straight. Push down explosively
with your legs and pull the bell up.
Finish with the weight underneath
your chin. Swap hands; repeat.
2
DB BENT-OVER ROW
With a weight in each hand,
palms facing in, bend at the
hips and knees until your back is
almost parallel to the floor. Your
arms should be hanging straight
down. Now squeeze the muscles
in your back to pull the weights in
towards your chest. Lower back
down and repeat.
3
DB THRUSTER
Hold a pair of dumbbells by your
ears, elbows bent, palms in. Bend
at the knees into a squat, then drive
upward, simultaneously pushing
the bells up. Finish with them
raised above your shoulders.
Intergalactic fat burning.
A B
A B
A B
A
B
KNOWN FOR Shape shifting.
TRANSFORMING THE
BUSINESS In a dramatic
series of changes, Bale
dropped 28kg for his skeletal
role in The Machinist on a
diet of coffee, tuna and
apples, then quickly gained a
45kg bodysuit of real bulk to
play Batman.
920K
CHRISTIAN BALE
40, UK
11
81 MARCH 2014
3 THE RECTANGLE
Set your hands wide apart,
so that when you lower
your chest to the floor, your
arms, chest and the floor
form a rectangle.
KNOWN FOR Godly power
HED NEVER LIFTED
WEIGHTS . . . before he
changed up the surfer
physique honed on Home
and Away for Thor. Obey the
word of God: Go intense
heavy kettlebell swings,
rarely more than six reps.
Amen to that.
KNOWN FOR Scary size.
PUTTING IN
MONSTER PHYSICAL
PERFORMANCES
Hardys hulking Bane in
The Dark Knight Rises
broke Hollywood star size
preconceptions. Getting
Tom ready to play Bane
involved increasing
both his muscular mass
and density, says his
personal trainer Patrick
Monroe. Terrorise your
upper body. I worked
Tom from every angle
each day, but one of our
go-tos was this push-up
matrix (right). Use it to
build a terrifying chest
and shoulders from the
comfort of your lounge.
TOM HARDY
36, UK
THE BULK MATRIX
Perform this circuit four times, using the
guidelines below. Rest for 45 seconds between
stations; recover fully after each circuit
CIRCUIT 1 Do 10 reps of each move, performed on your knees
CIRCUIT 2 Do 7 reps on your toes
CIRCUIT 3 Do 5 reps, backside higher than your shoulders
CIRCUIT 4 Do 3 reps, shoulders higher than your backside
1 THE DIAMOND
Place your thumbs and index
fingers together in a diamond
shape. Lower your chest to the
centre of the diamond, then
push back up again. Breathe
raggedly.
2 THE SQUARE
Position your palms so
theyre square with your
shoulders. Keep your
elbows tucked in, moving
alongside your torso to
detonate your triceps.
4 THE EAGLE
Start in the same
position as above, but
this time spread your
fingers as you lower and
turn them outwards.
Take the pain.
5 THE KONG
Assume a push-up position
on your knuckles, your arms
at shoulder-width. Lower
your chest to the floor, letting
your elbows bend back like a
grasshoppers legs. This is a
final killer on your shoulders.
CHRIS HEMSWORTH
30, AUS
2M
KNOWN FOR The worlds
most famous six-pack.
FIGHTING FIT Brad combats
body fat with diet. His
breakfast: six egg whites,
plus 75 grams of oatmeal
a jolie good start to the
day. Sorry.
BRAD PITT
50, USA
1.8M
3.1M
5
4
A
B
A
B
A
B
A
B
A
B
KNOWN FOR Walking out of the sea, mostly.
ACTIVE AGENT The rst Bond since Connery to bring
genuine muscle to the franchise, Craigs workouts feature
two-hour low-rest compound sessions, plus a lot of
swimming. In Speedos, we presume.
2.2M
DANIEL CRAIG
46, UK
P
H
O
T
O
G
R
A
P
H
Y
:

H
E
A
D
P
R
E
S
S
;

C
O
R
B
I
S
;

I
L
L
U
S
T
R
A
T
I
O
N
S
:

C
O
M
I
C
S
T
R
I
P
P
E
R
@
M
A
C
.
C
O
M
1 FRONT SQUAT
A Position a racked barbell across
the front of your shoulders. Cross
your arms with your hands on top
of the bar and dismount it.
B Squat down until your thighs
are just past parallel to the ground.
Keeping your back straight, power
back up, lock, stock and barrel.
2 CHIN-UP
A The key to a big-screen
back: grab the bar with a wide
overhand grip.
B Pull up, squeezing your
shoulderblades together until your
chin is above the bar. Now lower
until your arms are straight. If
youre struggling, you can ask your
supporting act (training partner)
to hold your feet.
3 DECLINE BOX PUSH-UP
A Tool up with one big box and
two smaller ones, roughly 30cm
shorter. Place a hand on each
small box and rest your feet on
the bigger one.
B Now do your push-ups. Because
youre elevated, you can go much
deeper in the bottom position to
build high-definition in your pecs.
4 POWER CLEAN
A Position your feet under a
barbell and bend to grab it with a
wide grip. Extend your knees and
hips to pull it up, shrugging your
shoulders.
B Yank your body under the bar
and rotate your elbows to catch
it across your shoulders; stand
up straight. Thats one rep done.
Good luck.
5 KNEES TO ELBOWS
A Hang from a chin-up bar or
Olympic rings at the half-cocked
position elbows at a right angle.
This last move will burn your arms
and your abs.
B Now raise your knees until they
touch your elbows. Hold, then lower
them back down under control so
you dont start to swing. Statham
does not approve of swinging.
A
B
A
B
A
B
A
B
A
B
JASON
STATHAM
45, UK
4.1M
KNOWN FOR Being the
only real action man of
his generation.
BECOMING A BRAND Since
2002s The Transporter, The
Stathe has powered through
22 physical roles, including
a pair of Expendables and a
couple of Cranks. Think Chuck
Norris on creatine ethyl ester.
THE STATHE SAYS. . . Keep it
real. I dont go in for high-end
gyms with all the fancy stuff,
he says. What he does do very
well is old-school sweat . . .
THE BIG FIVE-55
Statham uses a routine called The Big Five-55 to gain
henchman-crushing strength. This variation comes
courtesy of personal trainer Dan John. There is no
prescribed rest; ideally you should wait until the end
of the set before stopping. You want to work as fast
as you can while maintaining good form, so make sure
the weights are light enough. Youre not the hardest
man in Hollywood yet.
Perform a circuit of ve exercises a total of 10 times.
Start with 10 reps of each, decreasing by one rep each
round. So do 10 reps of all moves in the rst round,
nine in the second, and so on a total of 55.
MARCH 2014
ONE EVENING, a few days into the experiment,
I am walking from the ofce to the train station
when a colleague overtakes me as though Im a
lifer in a chain gang.
I mean, you were shufing. You were out of
gas, he says the next day.
Welcome to my paleo prison. Long curious
about the caveman diet, I have committed
to following it for two months. Can it deliver
on the claims of its devotees? Will I soon be
brimming with energy? Will fat stores dissolve
to reveal a gymnasts abs? Will my skin become
Clinique-model luminous? Will I lust like a teen
and sleep like an infant?
Will aches and creakiness vanish? Will my
biomarkers transmogrify into those of an
athlete, immunising me against the stealthy
killers of middle age?
I begin with an open mind
and a troubled mien.
Banishing staples
such as wholegrain
bread, brown rice,
wholemeal pasta
and cheese
will test me.
Sad though
it may seem,
milk-drowned
muesli at
breakfast
has been one
of the great
constants and
pleasures of my
fortysomething
years. Im expecting
cravings, as well as
bouts of lassitude. An
allergy to nuts complicates
things: one of the handful of food
groups paleo allows you to eat from is
off limits to me.
As rides go, its going to be rough. But its
also bound to throw some light on this simple,
intriguing and increasingly popular approach
to fuelling ourselves. Time to sack the
milkman, clear out the pantry and sharpen
the carving knife.
B Y DANI E L WI L L I AMS P H O T O G R A P H Y B Y E S A R UOHONE N
85
Whats behind it?
The idea were genetically adapted to eat as the hunter-
gatherers did for 2.5 million years, and that eating habits
adopted since the Agricultural Revolution promote disease.
What do you eat?
Meat, seafood, eggs, vegetables, fruit, nuts and seeds.
Whats off limits (and why)?
Grains, pseudo grains and legumes (carry digestion-
disrupting, inflammation-triggering toxins and proteins);
dairy (a blend of hormones and problematic proteins and
sugars meant for growing calves, not adult humans); refined
sugar (towering glycaemic load promotes
insulin resistance, obesity, diabetes,
high BP, heart disease and
stroke); all processed food
and alcohol.
Critical reaction
Mixed. Without a
doubt the most nutritious
diet on the planet, says
Dr Jennie Brand-Miller,
professor of human nutrition at
the University of Sydney. Not
in any way a scientifically
sound approach,
says Dr Manny
Noakes,
research
program leader
for CSIRO Animal,
Food and Health
Sciences and co-
author of The
CSIRO Total
Wellbeing Diet book.
The Paleo Diet
Its day four of my paleo journey, a
Sunday afternoon, when I darken the
doorstep of Rod Tayler, a Melbourne
anaesthetist who is throwing open
his Albert Park home to anyone
interested in the paleo way.
While Rods the host, it is meet-
up organiser Jo who greets me in a
sunroom swirling with guests more
women than men, average age about
30. Jos pleasantly efcient, but our
conversation soon takes a turn for
the odd.
Were all a bunch of nerds, she says.
Self-deprecating humour. Good
sign. Well, Ill t right in, then, I say.
Yes, you will, she says, earnestly.
Ah, you have me pegged already as
a nerd?
Yes.
All right, then.
A youthful sixtysomething, Rod
wears a white tee under a bright
checked shirt unbuttoned to the
waist. As his visitors mingle, he
recalls a chat with his doctor.
Like many, though not all, followers
of paleo (and its close relation, the
primal diet), Rod believes in consuming
lots of saturated fat. He has just
recorded a total cholesterol reading in
excess of eight stratospheric on the
face of it and his doctor foreshadowed
putting him on cholesterol-lowering
statins. Rod would have none of it.
Look at me, he reenacts, raising
his arms like a televangelist to show
of his svelteness.
You have to break down your
cholesterol readings, Rod explains.
In his case, sure, the LDL bad
cholesterol is higher than average, but
this is counterbalanced to the point of
meaninglessness by a thumping HDL
good cholesterol score . . . The truth
is, Im only half-listening. All around
me, food is being devoured. Chunks of
pork belly, parsnips, frittata, paleo-
approved treats made from raw cacao
. . . Rod, please excuse me. Ive been like
this from day one borderline obsessed
with anything edible.
When you start paleo, for the rst
week or two you are starving, Jai
Hobbs, founder of the The Paleo Cafe,
had warned me over a tasty breakfast
of eggs, salmon and avocado at the
newest franchise in Sydneys Bondi
Junction. Youll want to strangle
someone, yeah? Your bodys going,
Wheres the sugar? Wheres all the
heavy stuf you used to give me?
In this period, Hobbs tells me, dont
sweat quantities. Gorge on as much
meat, vegetables and fruit as it takes
to subdue your hunger and quash the
urge to storm the nearest burger joint.
Its good advice. And it helps.
But a lot of the time I still feel weak,
irritable and impatient. The meals
themselves are ne. Theres nothing
unappetising about pan-fried herbed
chicken tossed through roasted
sweet potato, broccoli, avocado and
mushrooms. I could eat that for
breakfast, lunch and dinner and
some days, I do. Snackings harder. I
dont want another celery stick. I dont
want any more tinned tuna tipped
onto spinach. I want a hunk of toasted
sourdough lathered with peanut
butter or crowned with tasty cheese.
And I want to chase that with a frothy
cappuccino, not another insipid
puddle of green tea. Were I not on this
diet for my job, Id have abandoned it
inside of two days.
Its not just fewer kilojoules
enfeebling me, says clinical
nutritionist Kate McCandless, a
guest at the Melbourne meet-up.
Because Ive ditched wheat and
dairy, she explains, my body is no
longer breaking down gluten and
casein via processes that generate the
morphine-like opioids gluteomorphin
and caseomorphin, respectively. In
efect, says McCandless, consuming
bread and milk has drug-like efects.
And right now, Im in withdrawal.
Hyperbole? Im not so sure. My
mind is ushering me down some dark
alleys. Slumped on the train one
night, I get to thinking: Why am I
doing this? For health? For longevity?
We live long enough. Lifes not short.
Well, maybe the best bits are. To feel
better, then? But who cares how I feel?
What diference does it make? And,
anyway, I dont feel better on this diet.
I feel worse. Apathetic, miserable,
87 MARCH 2014
hateful even. To look better? Well,
thats vanity. And what kind of a
guiding light is that?
See what I mean? Fun guy, eh? You
should invite me to your next party.
And then, on day nine, out for dinner
with my wife, I cheat, succumbing to
the lure of a fragment of roti dunked
in a butter-based glug. Not only does
this forbidden morsel taste delicious
beyond Shakespearean metaphor, I
feel brighter within 10 minutes. And
this high lasts into the next day.
Paleo people know the diet they
champion is hard to stick to. The
giveaway is theyre forever coming
up with substitutes for the stuf they
know we really want to eat. So it is
that paleo menus and cookbooks are
packed with dishes such as cauliower
fried rice, zucchini pasta, carrot-cake
porridge and sweet-potato sliders, as
well as paleo pizza, paleo pancakes,
paleo lasagna, paleo hot chocolate and
chilli chocolate mousse.
Advocates suggest viewing these
dishes as a bridge from your old
way of eating to your new way a
bridge that can be dismantled once
you adjust to devouring meat and
vegetables nearly every time you tuck
a napkin into your collar.
But the feeling during my rst few
weeks is that this is diluted living. Im
not up for an Oscar here. For most of
us, life drip-feeds its pleasures and
foods like burritos, fresh-baked bread
and stove-cooked oats, never mind
schnitzels and cheesecake are part
of what makes it worthwhile.
I need a pep talk, so track down just
the guy to give it.
Loren Cordain is the author of
ve books on the paleo diet, most
recently 2012s The Paleo Answer.
On the line from his home, the
professor of health and exercise
science at Colorado State University
is courteous and jovial. A three-time
visitor to these shores, Cordain says
Australia is one of the best places
in the world to go paleo: I was
abbergasted, he enthuses, by the
incredible cornucopia of fresh food I
saw in a Canberra supermarket.
In the mid-Eighties, at the age of
36, Cordain read an academic paper
called Paleolithic Nutrition by Dr S.
Boyd Eaton. I thought to myself,
This is the most powerful idea in
all of human nutrition, he says.
As Darwin came up with the most
powerful idea in all of biology with
natural selection, this is a concept of
human nutrition that is correct and
will be with our species forever.
THE FEELING DURING MY FIRST
FEW WEEKS ON THE DIET IS THAT
THIS IS DILUTED LIVING
87
PALEO
EATING
PLAN
HERES A STANDARD DAYS
MUNCHING FOR OUR MAN DAN
7PM Two large, lean-beef patties mixed
with whole egg, herbs (basil, coriander,
cumin, ginger), grated onion and carrot,
served with broccoli and avocado.
Noon
Tin of sardines in extra-virgin olive
oil, with carrots, rocket and avocado.
3:30PM Piece of fruit, a row of 85
per cent dark chocolate, a few strips of
biltong, handful of trail mix made from
umkin seeds and sunouer seeds,
linseed and dried apricot.
5:30AM
(PRE-WORKOUT)
Piece of fruit.
7AM
(POST-WORKOUT)
Omelette of three whole eggs and fresh
basi| ||ed ui!h Iree-range !urkeg breas!,
mushrooms and fresh tomato, with a
side of broccolini (or roasted sweet
potato and parsnips, and spinach leaves)
drizzled with extra-virgin olive oil.
PLUS: one cup of blueberries and
half a banana topped with a tablespoon
oI |ain coconu! goghur!.
Stone
Age?
King
of the
Twc strength sessicns per week,
emphasising ccmpcund, rea|-wcr|d
mcves |ike the squat, dead|ift, mi|itary
press and farmer's wa|k.
0ne sessicn cf interva| sprints.
Imagine ycu're hunting prey
- sta|king and chasing.
Twc wa|ks |asting 40 minutes tc an
hcur, simu|ating triba| migraticn.
0ne cr twc sessicns cf p|ay requiring
a |ct cf bending and |unging.
0ne cr twc days' rest and meditaticn.
Scurce: Mark Sisscn, authcr cf The Primal
Blueprint and marksdailyapple.com
With his wife, Cordain adopted the
diet before most people had heard of
it. These days, hes not 100 per cent
compliant he has the odd glass of
wine at home with guests and once
in a blue moon grates a little cheese
over steamed vegetables but hes
close. One thing we never do is have
any bread in the house, he says. I
cant tell you the last time I ate a slice
of the stuf. Or had a pasta meal. Or
drank milk. Ive got three sons, two
grown and one very close to being
out of the house. Theyre all tall and
athletic and muscular and t, and
they never drank any milk at all
during their lives.
Hang in there, Cordain tells me.
The feelings of deprivation will
pass. Youll cheat occasionally, he
says youre human but youll nd
when you do that your body will react
with increasing revulsion, because
adherence to paleo heightens your
sensitivity to foods youre subtly
unsuited to. You wake up the next
morning [after cheating] and your
joints are a little achy or you have this
nasal drip . . . all these symptoms that
we endure as humans when were
eating standard diets. [On paleo], you
notice when you wake up that youre
limber. Your hair, which may have
been dry, suddenly seems softer.
Paleo is not a panacea, he says. At
63, hes going a little grey and cant
perform athletically as he did when
he was a champion lifeguard 20
years ago. That said, mentally, I feel
identical to my twenties self. Youre
in your forties, he tells me. Your
body should still be working fairly
exquisitely and by doing paleo youre
going to help it work even better.
Weight is falling of me. And I dont
have much to lose. Its not just that
my pants feel loose around my hips;
traipsing the ofce corridors, I nd
my underdaks are dangling around
my thighs.
I drop a kilogram a week for the
rst three weeks. While it seems right
that Im shedding during the rst
fortnight (when Im craving carbs!),
my ongoing shrinkage in week
three is surprising and even faintly
alarming, because by this time Im
feasting like a Tudor king and feel on
top of the hunger.
Something you need to remember
is that when you substitute even as
much as a plateful of broccoli for
two pieces of bread or a cup of rice,
youre consuming less energy. Also,
unlike grains, non-starchy vegetables
circumvent the insulin rush that tells
your body to store energy as fat. In the
dietary maze, vegetables are your one
sure bet, the one thing you cant go
wrong with, can scarcely eat too much
of. If most people were eating 70 per
cent vegetables, says McCandless,
then most people would be without
most of their health issues.
While I suspect my weight loss is
mostly fat rather than muscle, I feel
scrawny and want to see whether I
can use paleo to get the scales moving
in the other direction. Experts assure
me I can. Paleo is a very anabolic
diet for guys in training, says
Cordain, pointing to its Flinstonesque
approach to meat eating.
But to build muscle I will also
need to up my carbs. McCandless
ofers a welcome prescription: get
more root vegetables onto my plate.
These are controversial in the
paleo world. Though theyre
undeniably wholefoods, theyre also
high-GI and therefore not ideal for
weight control or keeping energy
levels steady as she goes. But Im
working out and very lean, so sweet
potato, parsnips, squash tuck into
them, authorises McCandless.
Claire Yates, author of Optimum
Health the Paleo Way, says her
husband deliberately stacked on 10kg
of (mostly) muscle in six weeks on
strict paleo. While it wasnt easy he
consumed up to 20,000 kilojoules
a day and pulled tricks like ladling
whipped coconut cream onto mounds
Theres more to turning back the clock than eating clean.
Complement your meals with these prehistoric workouts
89 MARCH 2014
DONT Think of red meat as
carcinogenic. A daily serving of beef,
lamb or pork, served with a rainbow
of veg, will actually protect you
against intestinal cancers thats
how paleo pioneer Loren Cordain
interprets the evidence. Of the Inuit,
whose traditional diet is loaded with
blubbery meat, Cordain says: There
are good records showing that colon
cancer didnt exist in this population.
Still uneasy? Stick mainly to chicken,
turkey and seafood.
DONT Fret over the dumping of
dairy. Worried youll become calcium
decient and as prone to breakage as
a porcelain teacup? Calcium is better
absorbed from green, leafy vegetables
than it is from dairy products, says
McCandless, who recommends paleo
to most of her clients. Countries with
the highest rates of osteoporosis,
she adds, are among the biggest
consumers of dairy a point backed by
several major studies.
Up your intake of starchy veg if youre
feeling constantly hungry or lethargic,
or youre shedding too much weight. Tubers such
as sweet potato divide opinion in the paleo world
because they spike insulin levels, but theres
a place for them, argues clinical nutritionist
McCandless, particularly post-workout: Even
red-skinned white potatoes would be okay.
Do
DO Start thinking of
breakfast, lunch and
dinner as interchangeable.
Last nights leftovers
can make for a rst-
rate brekky.
Staying the Course
These seven dos and donts from paleo aficionados
will help you stay on track when cravings strike
DO Be patient. For me,
most of the benets of
paleo took longer to kick
in than the two or three
weeks people had said.
Likewise, the cravings
lasted much longer than
a fortnight. If you can,
hang tough for six weeks
before passing judgment.
DONT Think of this as a life sentence.
Instead, do the 28-day reset, as
recommended by Yates in Optimum
Health the Paleo Way. That means strict
paleo for a month to cleanse your system,
followed by a systematic reintroduction
of non-paleo foods to determine which
you can tolerate and which you cant. For
example, it could be you can handle goats
cheese but not cows milk.
of pumpkin he showed its possible
to add brawn without resorting to
bodybuilding staples like rice, oats,
bread and milk.
But for me, the most compelling
testimony to the power of paleo is
written on my skin.
For the past six months Ive been
harbouring a patch of eczema on
the palm of my left hand. Stubborn
as your great aunt, its been an
intermittently seeping, stinging,
itchy and red-raw eyesore that
has imperiously seen of countless
applications of corticosteroid
ointments prescribed by GPs and
dermatologists who never once
suggested that tweaking my diet
might help. Pity, because within three
days of going paleo, the patch is all but
gone. The improvement is nothing
less than astonishing.
Paleo eating would attack eczema
on multiple fronts, says Yates, but the
general point is this: paleo subdues
inammation, a precondition for
a raft of maladies. By addressing a
problem that causes, for now, minor
manifestations like eczema, you
could also be preventing catastrophic
manifestations, like a heart attack or
bowel cancer, down the line.
Eating paleo becomes easier and
easier, and I come to love the food.
But there are costs to living this way.
To get things rolling at the meet-up,
Rod asks his guests to give everyone
the abridged version of their paleo
story. One guy says how great it is
to be among like-minded people:
Because Im sick of my family
treating me like a freak.
Within a week I know what he
means. Turning paleo as an individual
can put a strain on things at home
in ways you probably wouldnt
foresee. Most mornings at around
seven, after Ive been cooking for
a while, my wife joins me in the
kitchen, screws up her face and
comments on the smell. I guess
when your husbands been whomping
up nothing more pungent than
oats at breakfast for the past 10
years, its understandable that the
competing aromas of pan-fried
salmon, scrambled eggs and roasted
vegetables might get up your nose.
Shared meals raise tensions, too.
Oftentimes I have to wave away dishes
my wife has prepared, while she
wearies of my limited (and not always,
to her, mouth-watering) repertoire
of paleo oferings, as well as my
DO Consume amply from the paleo menu during the
rst fortnight while your engine adjusts to the change
in fuel type from mainly carbs to mainly fats, says
Jai Hobbs, co-founder of The Paleo Cafe.
Stone
Age?
King
of the
fafng about in restaurants to secure
something thats within the rules.
And the expense! As someone at
the meet-up warns, Good luck doing
paleo if youre on a budget. Most of
what youre erasing from your diet are
the cheap and lling staples: bread,
pasta, tinned beans, rice. These
have to be replaced and most of the
replacements trays of seafood and
free-range chicken, grass-fed beef,
organic eggs, avocados by the dozen,
broccolini pack a mighty punch
at the checkout, as do items like
dairy-free coconut yoghurt (for me,
an essential addition to the trolley in
the early weeks), a 700g tub of which
relieves you of $17. Conservatively,
Im forking out an extra $100 a week
to eat like a Neanderthal.
Then theres the matter of how
sticking rigidly to paleo or any diet
for that matter afects your attitude
to your fellow man.
At Robs place I meet the instantly
likeable Joe Chalhoub, who goes by the
sobriquet of Paleo Joe. Twenty kilos
lighter than he was when he went paleo
two years ago, Joe earns his keep DJing
but would rather be selling T-shirts
emblazoned with slogans like 95%
Paleo, 5% Pizza.
After the meet-up, Joe and I take a
ride in his beat-up Mitsubishi Lancer
station wagon. One hand on the wheel,
the other gripping a bottle of ltered
water, he tells me he felt 3/10 when
he followed a vegan diet, 6/10 when
he ate junk, and 9.5/10 now. I used to
have anxiety and a bit of depression
theyre gone, he says. This way of
eating and living afects your brain!
We stop at a cafe and Paleo Joe
examines the food behind the glass.
Its a habit of his, he admits. He
notes how theres barely anything
here that a paleo follower could
eat its all battered sh, quiche,
sandwiches, mufns. He whispers
to me to glance to my right, where
a guy built like a truckie is tucking
into a burger and fries. Joe shakes his
head, less with disapproval than with
sadness. They just dont realise how
the crap theyre eating is harming
them, he laments. Ol Joe has taken
on the worries of the world.
I can sympathise, because I feel how
paleo is changing me. In the early days
you live from meal to meal. Whens the
next one? What will it be? Do I have
the ingredients I need? Can I make it
satiating? What if Im out and theres
nothing t to eat? Food takes over.
You also feel yourself becoming
more judgmental. You look at your
mates diferently, frowning at their
protruding guts and smugly tut-
tutting at their restaurant orders.
For quite a while I dont like myself
very much on this diet. But as with
everything, its temporary.
BODY COMPOSITION
LIBIDO
SLEEP
SKIN
DIGESTIVE HEALTH
DOMESTIC HARMONY
ENERGY
BLOOD PRESSURE
CHOLESTEROL PROFILE
CONCENTRATION
ACHES AND PAINS
GENERAL WELLBEING
Williams Paleo
Report Card
KEY:
Improved
Worsened
Stayed the same

NB: Ratings apply to the endpoint of the trial and dont reflect rises and dips along the way.
The verdict
Sixty days have passed . . . and Im still doing paleo.
I dont think theres any turning back. When I reect on
my crises along the way, they seem daft and suggestive
of softness.
There was no single turning point. Gradually, I learned
what combinations of paleo foods, in what quantities,
satisfy me. Ive learned how to use paleo to shed lard and
add beef: in 60 days my body-fat percentage fell from
13.3 to 11.7, while I ultimately gained 2kg of muscle. Its
cleared my skin, eliminated post-meal bloating, reduced
the soreness I get after playing sport and taken my blood
pressure from very good to doctors pet. The yearnings
for old favourites subside and eventually pass, and after
30 days youre okay to reintroduce foods (one at a time)
and see how your system reacts. Paleo is rule two, says
Cordain. Rule one is to listen to your body.
Above all, paleo has given me a heightened sense of
purpose and wellbeing. I feel less like an extra in a bizarre
cosmic pantomime, and more like a high-functioning
organism in something real, elemental and magnicent.
Can you ask for more than that?
Stone
Age?
King
of the
93 MARCH 2014
If there is a vacancy
for Ms Right in your
life, or if you need
a painless exit
strategy, its time
you paid a visit to
MHs sexual
HR department.
Weve used the
principles of hiring
and ring to help
you nd the most
talented candidate
and avoid any
nasty claims . . .
UP CLOSE AND PERSONNEL
P h o t o g r a p h y DI MI T R I S T HE OC H AR I S
ADVERTISING
THE ROLE
If youre recruiting someone for your love life,
use the rules of business to land your perfect
partner. After all, headhunters have rened the
art of nding the person you really want.
Clients may think they have an image of their
ideal candidate and go to the market looking for
exactly that, but we tell them all the
time, I dont think thats what you
want, says recruitment specialist
Charlie Ryan. Scrutinise the
rationale behind your list of need-
to-haves and nice-to-haves. If
youll only consider statuesque
blondes with a penchant for high
hemlines and loose morals, youre
not necessarily wrong but youll
see far fewer applicants sashaying
through your door. And youll
have to do the job yourself in
the meantime.
2
ATTRACTING CANDIDATES
Sometimes, outstanding talent
knocks on your door unsolicited. But
even if youre not in the market for a new
girlfriend right now, its worth being open
to her overtures. You never know when a
vacancy might arise, after all. We tell our
clients to keep their eyes and ears open to
anyone making waves in the industry, says
recruitment consultant David Chappell. If
someones stock is on the rise, make sure you
get in there rst.
Once youve introduced yourself, watch how
she reacts. If she creates situations for you to
help her holding an empty glass, say shes
hinting shes interested, explains psychologist
Dr Max Blumberg. What better excuse to keep
a close eye on her body language?
3
SCREENING APPLICATIONS
According to a survey by research
consultancy Inventium, 68 per cent of
us stretch the truth in interviews, in order to
portray ourselves in a better light. Equally,
when it comes to confessing her level of
experience in the bedroom, she is likely to
be sugar-coating her past.
Most women are excellent at hiding their
sexual history because they perceive that
guys prefer non-promiscuous women, says
Blumberg. Generally, they are right. If this is a
concern, speak to a male friend of hers before
things get too serious. Men are more likely to
understand what information youre after and
will be far more willing to pass it on than her
female friends, who will be inclined to paint her
as a paragon of virginity, says Blumberg.
4
PROBATIONARY PERIOD
Of course you enjoyed the rst few
months and all the strings-free sex that
came with them. But, occasionally, it doesnt
work out. Even those burning brightest with
potential and the initial energy to blow all your
performance targets can lose their lustre.
If youre just after a sexual relationship
and shes not, it will be over the moment you
tell her. Therefore, if thats your intention,
youre probably better off not saying
anything, warns Blumberg. On the other
hand, if you decide not to take things further
and you dont want to put your reputation
on the line, then at least lie about your real
reasons for ending things.
Tell her that you dont feel good enough
for her or that youre still not fully over an
ex, says Blumberg. Shes wont believe you,
of course, but its a hell of a lot better than
telling her shes not worth more to you than
sex. And, whatever the circumstances, give
her a good reference bad-mouthing her
wont reect well on you.
5
PERFORMANCE APPRAISALS
Give the right feedback at the correct
moment and you will be rewarded
with more of what you want, exactly how
you want it. The best time to schedule a
performance review is immediately after
a good performance, says Lewis Guest, a
management consultant who specialises in
risk analysis.
In the 60 minutes after sex, her system
is ooded with oxytocin, the hormone that
promotes human psychological bonding.
Thats your cue to tell her what shes doing
right and what youd like to try in the future.
She will link positively phrased feedback with
the longevity of your relationship as a result of
her hormonal levels, making her more invested
in meeting your requests, says Blumberg.
Remember that your afterglow lasts ve
minutes or less, so ght the urge to postpone
the appraisal until after some refreshments.
1
95 MARCH 2014
GRIEVANCES
It can start with something
seemingly trivial a
sarcastic aside about her
BFF, or a casual quip
about her choice of attire.
But once shes upset,
things can quickly escalate.
Major companies enlist
the help of third-party
professionals, such as
mediator David Liddle.
Not yet hit DEFCON 1?
Follow Liddles triple-D
strategy (right) to put an
end to grievances without
the need to dish out any
written warnings.
DISTRACT Break the cycle
of attack and counterattack
by making a cup of tea. First,
it gives you both breathing
space to reflect. Then when you
sit down to talk, youre at eye
level. It all helps the adrenaline
to dissipate.
DEBRIEF Give her a good
listening to. Then start to
reframe negative language into
positive. If she says, This wont
change, ask what she needs
to happen differently for her
to feel better. Its a simple but
crucial psychological trick.
DEPERSONALISE
Concentrate on the issues or,
in sporting parlance, play the
ball, not the man. Once youve
tackled the problem at hand,
make a positive move, such as
taking her out for dinner or to
the cinema.
6
GIVE THE RIGHT
FEEDBACK AT THE
CORRECT MOMENT
AND YOULL BE
REWARDED
JUST AS YOU GET
LEAVE FROM WORK,
YOU NEED TIME
OUT FROM YOUR
RELATIONSHIP
97 MARCH 2014
8

HOLIDAY ENTITLEMENT
Just as you get leave from work,
you also need time out from your
relationship. Social psychologist Dr Terri
Orbuch followed 373 married couples
over a 25-year period and found that
when they were unhappy, the reason
was almost twice as likely to be lack of
time alone (11.5 per cent) than it was a
poor sex life (six per cent). A holiday
from a relationship is key: When
partners have their own set of interests
and friends, it makes them happier and
less bored, says Orbuch. The trick is in
how to ask for it, without triggering any
paranoia. Dont just say, I need space,
says Orbuch. Be specic tell her why
more space will make you happy. Dont
keep secrets, enjoy the time and dont
feel guilty.
9

BONUSES
Performance-based bonuses
are always well-received, but
if you pay out too much theres a risk
that the supply of Louboutins will be
all shes interested in. Instead, think
on an emotional level, not a nancial
one. Its good for someone senior to
be seen going out of their way now and
then, says Guest. Its exactly the same
at home. Doing something for her
that you dont particularly like doing is
a combination of effort, selessness
and forethought. Not a keen cook? An
impromptu meal will work wonders. It
might feel mundane, but it stimulates
the same psychological region that
makes a woman irt with you in the
rst place, says Blumberg. Save the
diamonds for February 14.
DONT EVEN THINK ABOUT
CONSTRUCTIVE DISMISSAL
Trying to manipulate her into
leaving of her own volition is
cowardly. Thats when you
end up with messy claims of
unfair dismissal, says Daynes.
Some people will give up and
go quietly, but some wont go
down without a fight.
DO EXPECT AT LEAST ONE
MORE CONVERSATION
She probably wont take in
most of what you say, so wait
until shes calmer before going
into more detail. Its about
making sure shes got realistic
expectations and that one
of them isnt that youll take
her back.
DONT GIVE HER FALSE
HOPE ABOUT THE FUTURE
Give a reason: shes not right
for the role, you dont work well
together. Make it a statement
of fact, then theres less scope
for a discussion, because its
much harder for someone to
challenge your position.
Finally, if you think she has the right skillset to keep your
love life and sex life in prot for years to come, consider
making her a permanent ofer. High-level employees
generally receive years of screening, says Newberry. But
rms should be assessing a candidates ability to move to
the top from the very rst interview. Its worth considering
advancing her sooner rather than later. In separate studies
at the University of Bielefeld and Virginia Commonwealth
University, married men earned more than single
colleagues. Research in The Lancet found that married
couples have more sex, too. Which, all things considered, is
an investment worth banking on.
PROMOTION
7 FIRING
In employment law,
you need to jump
through a few hoops
before you can sack an
employee. And while
were not suggesting a
full-scale disciplinary
hearing in your
relationship, this can
be a useful strategy
when trying to assess
whether or not you
can work through a
problem. If you do
decide youve got
to let her go, use
employment law
consultant Tara
Daynes advice
(right) to make sure
the end is as painless
as possible.
10
MARCH 2014 99
YOU ARE WHAT
YOU DO, AND DO,
AND DO. FIND
OUT WHY THE
MOTIVATIONAL
TOOLS YOU NEED
TO CONTROL
YOUR DESTINY
AND CHANGE
YOUR LIFE MIGHT
BE RIGHT UNDER
YOUR NOSE
BY BE N J HO T Y
I L L U S T R AT I ONS BY MA X I M S AV VA
@ I L L U S T R AT I ONR OOM. C OM
The rst few times I slid the twine
between my teeth were unpleasant.
My gums bled so badly I looked like a
vampire fresh from a feed. This sucks,
I thought, and not in a way that would
please a pasty immortal being. But I
was determined. I knew, like eating
brous greens and knocking out
burpees, that ossing was good for me.
Gradually, the daily bloodbath
began to dissipate. At the same time, I
started to get a perverse pleasure from
dislodging particularly stubborn scraps
of food from behind deeply set molars.
And, afterwards, I enjoyed feeling like
my gums were getting healthier.
Fifty metres later, ossing had
become part of my daily dental
routine. One I no longer dreaded
but almost relished. And perhaps
most importantly of all, one I no
longer really thought about. It was as
habitual as, well, brushing my teeth.
Researchers at Duke University
found up to 45 per cent of daily
activities stem from such habitual
behaviour. If you think about your day
so far, from shaving, to your morning
cofee, to maybe even reading this
magazine on the dunny, youll nd
that much of it was the result of
unthinking routine.
There are good reasons for this.
Habits promote efciency, eliminating
pesky decision-making and freeing us
to devote precious mental energy to
more important tasks, like inventing
re, mastering agriculture and
landing a red leather ball on a good
length. Its why habits, both good and
bad, can come to dene our lives. We
are what we do over and over again.
Its also why its so important for us to
pursue positive habits.
The trouble for many of us is that,
not only do our brains seek comfort
in ritual and routine, they also seek
reward. And thats a problem, because
we live in an environment specically
designed to satisfy our desires.
A perfect storm of kilojoule-rich
foods, round-the-clock convenience,
marketing, advertising and the
accelerating pace of technological
development are all conspiring to
entrench bad habits. How often
have you dialled a pizza because you
couldnt be bothered cooking? Been
sucked in by an ad for a new avour
of Magnum ice-cream, or spent a
commute keeping track of your likes
on Facebook while the latest Tim
Winton novel lies unread in your bag?
So heres the thing: what if there
was a way to increase your chances
of locking in life-shaping habits so
that you could tilt the balance back in
your favour? And what if, rather than
being a slave to your desires, you could
be master of them? Its a tantalising
prospect, because as researchers gain
a better understanding of the way
our brains work, the real secrets of
sustained drive and motivation, and
the true levers of transformation, may
be well within your grasp.

Did you clean your teeth this
morning? Silly question, right? Not if
youd lived in the Twenties. As Charles
Duhigg writes in The Power of Habit,
back then in the US, tooth-brushing
was regarded as ossing is today, with
only around seven per cent of the
population practising it regularly.
The reason tooth-brushing became
popular is due to an advertising
executive named Claude Hopkins.
He successfully marketed a brand of
toothpaste called Pepsodent by taking
advantage of the way our brains work,
specically how they respond to cues
and rewards.
The problem for toothpaste
manufacturers previously was that
not only was there no cue to trigger
the practice of brushing, there was
no reward afterwards. Hopkins
addressed this problem, writes
Duhigg, by focusing on the furry
feeling on your teeth caused by the
buildup of plaque. That was the cue.
The reward was a beautiful smile.
But that still wasnt enough to
create a strong habit. A behaviour only
truly locks in once your brain starts
anticipating the reward.
When you have a behaviour
that leads to a dopamine response
frequently, you come to experience
the reward state before youve
actually engaged in the activity, says
Dr David Neal, a leading behavioural
psychologist and director of market
research rm Empirica Research. In
short, you create a craving for it.
In the case of toothpaste, explains
Duhigg, it emerged that the tingling
sensation caused by ingredients such
as citric acid and mint oil, which was
unique to Pepsodent at the time, was a
powerful neurological carrot.
The process of cue, routine and
reward propelled by cravings is
known as the habit loop, and is the
behavioural blueprint for almost
all our actions. It certainly worked
with toothpaste. Within a decade
of Hopkins marketing campaign,
Pepsodent was among the most
popular products in the world.
The principles of the habit loop
can be used to make many desirable
behaviours automatic. If you want
to start lifting weights, for example,
focus on the endorphin hit and
sense of accomplishment youll feel
afterwards. Do it enough and youll
start to crave those feelings.
But the habit loop also highlights
a broader problem in terms of health
and tness some behaviours target
the reward centres of our brain more
directly than others.
Things like smoking, drinking
and junk food are extremely habit
producing because they tap directly
into the reward system, giving you
an immediate hit, says Dr Martin
Hagger, a professor of psychology at
Curtin University. With something
like exercise, adds Hagger, the efects
are more long term and less direct.
This reality underscores a rather
inconvenient truth in habit formation:
its driven by human nature. If a habit
is easy and rewards us quickly, we
adopt it swiftly. If it requires work,
our brains start to protest. The
problem in modern society is that
the environment the one we created
is geared towards convenience and
gratication. It encourages and
enforces bad habits.
Whats the solution?
Environmental re-
engineering, says
Neal. Successfully
changing our habits
requires us to alter the environment
in ways that cue healthy behaviours
and disrupt unhealthy ones.
That means increasing the
behavioural friction surrounding
bad habits, says Neal, like putting your
phone in another room when you go to
bed so youre not tempted to stare at its
bright screen when you wake up in the
A FEW YEARS AGO, I decided I wanted to start ossing. My dentist
had always encouraged it, Id read plenty about its benets for gum
health and yet, for some reason, Id never been able to stick at it.
101 MARCH 2014
night. And decreasing friction around
good habits, like packing your gym
gear the night before.
What youre really doing here is
decreasing your reliance on willpower.
Its slightly counterintuitive, because
it means in order to be master of your
domain, you have to acknowledge
your weaknesses.
Craig
Emery is a
man who
needs his
sleep. As
general
counsel for
Telstras
retail
division, the 35-year-old father of two
has one of the most high-pressure
in-house legal jobs in the country. His
12-hour days involve negotiating
contracts, ensuring compliance with
fair-trading and consumer laws, and
managing disputes and litigation for a
company that pulls in over $25 billion
in annual revenue and employs more
than 60,000 people.
Theres a bit on, Emery deadpans
as we chat in a meeting room in
Telstras head ofce in Sydney.
Not surprisingly, its the kind
of role that can keep you awake
at night. Most nights during Emerys
two-and-a-half years in the job
he would regularly wake at 2am,
his mind springing into action,
formulating strategies to deal with
problems at work.
Id tend to play out what-if
scenarios, he says. If I gave this
advice, what would happen; if I gave it
this way, what would happen?
Hed lie awake until 4am then get up
and go to work. Not surprisingly, this
afected his mood, his productivity
and how he engaged with his wife and
two young children. I was just too
tired to be useful, he says.
Emerys coping mechanism was
to attack his work even harder. As
a result, his work week became an
ordeal to get through. Id get to
Friday night and the only thing I could
think about was having a beer.
The problem got progressively
worse until early last year when
Emery took a guided meditation
class that gave him a grounding in
the mechanics of diaphragmatic
breathing. The session was useful,
but Emery remained unconvinced. I
kind of thought, Thats interesting,
I wonder if Ill ever do that again.
Fortunately, he got an opportunity
the very next day when a meeting
with a high-level client saw him
gripped with anxiety.
He decided to give mindfulness a
chance to prove itself. Ten minutes
before the meeting, he went into a
quiet room, sat in a chair with his eyes
closed and imagined his diaphragm
was a balloon, slowly inating in
and out. It worked wonders, he
says, citing improved sleep patterns,
increased alertness during meetings
and far better mood.
That was in February last
year. From there, he began using
diaphragmatic breathing before all
big meetings and whenever he woke in
the night. Where so many people fail
to adopt meditation as a habit, Emery
succeeded for several reasons.
First, his work-related stress
represented a strong cue, both in its
Highway to habitual
A study in the European Journal of Social
Psychology found it takes an average of 66
days to make a new behaviour automatic.
But it varies according to the behaviour
drinking a daily glass of water became
automatic very quickly, doing 50 sit-ups
before breakfast took much longer. The
study also found missing a single day did
not reduce the chance of forming a habit.
PLATEAU REACHED, ON AVERAGE, AFTER 66 DAYS
A
U
T
O
M
A
T
I
C
I
T
Y
DAYS
20 40 60 80 100
50 sit-ups
Glass
of water
intensity and its regularity. I have
signicant opportunity to practise,
admits Emery. Its not like Im in a
stressful situation once a week or once
a month; its almost daily.
Second, he linked the habit to a
particular time and place. Habit
formation is more than a simple
matter of repetition. Also vital is the
setting in which you do it. If you
repeat a behaviour but you do it in
diferent environments with diferent
people, it may never become a habit,
says Neal. Thats because those little
diferences are enough for your brain
to have to switch of the autopilot and
actually have to work to establish the
best course of action.
But the more context stable the
environment, explains Neal, the
easier it is for the brain to fall back
on routine. You want the same
environment, the same time of day,
in exactly the same way, he says. For
Emery that was easy. He practises
mindfulness in bed or his ofce.
But context is a double-edged
sword. Its ne when, like Emery,
youre able to use cues and context to
your advantage. More often than not,
though, society, or the house has
loaded the dice against you. And thats
when things get tricky.

Every
morning at
5:20am,
Tom
Hafeys
alarm clock
goes of.
The
82-year-old
former AFL player and coach rises
and, as he has done almost every day
for 50 years, he heads out the door for
a ve-kilometre run around the bay
in Melbournes St Kilda. When he
returns, he does around 10 minutes of
stretching. He then does 350
push-ups before going for a dip in the
ocean. Finally, he returns home and
does 700
abdominal exercises.
Hafey is a popular
after-dinner speaker, and
sometimes doesnt get back
from engagements until 1:30am.
Yet when that alarm goes of, he still
leaps out of bed.
If you dont do it youre a
wimp, says Hafey, whose leathery
octogenarian body still ripples in all
the right places. Its about pride in
yourself. Im always hearing people say
theyre gonna do something. Talk is
worth nothing; its action that counts.
Hafey is a no-nonsense type of guy.
You can imagine him ogging himself
and his players back in his coaching
days, not brooking argument or
excuse. Youd assume the man must
be blessed with enormous reserves
of willpower. Youd be right. Hafeys
pride in himself and his innate work
ethic were both crucial in giving him
the motivation to begin the routine in
the rst place.
Habits are the residue of past goal
pursuit, conrms Neal. But its been
a long time since Hafey actually had
to rely on willpower to drag himself
out of bed.
The truth is, his routine is
ingrained. There is no decision to be
made each morning, no deliberation
necessary. It is automatic.
Your habits are the pillars that
hold up your willpower, says Matt
SWITCH SIDES OF THE BED
If youre a consistent habit former,
you should overhaul your routines
what time you wake up, what you
eat for breakfast, what route you
take to work, and so on every
three months.
3 Ways To Beat Your Bad Habits
Zero tolerance: its the only way to break a bad habit. So dont indulge scratch that itch mentally. Heres how:
WEAR A RUBBER BAND
When you feel a craving coming on,
snap your wrist three times quickly.
Scientists call this negative
reinforcement: craving equals pain.
Its akin to smacking yourself on
the nose with a newspaper.
POUR YOURSELF A
GLASS OF CURE
When it comes to nervous habits,
water is your secret weapon.
When you feel a craving coming
on, chug a large glass of water.
Its amazing how well this works.
3 2 1
ONeill, a nutritionist and founder of
weight-loss program Smartshape.com.
au. Developing good habits takes the
pressure of willpower.
That becomes particularly
important during times when your
willpower is low, such as when youre
tired or stressed. In such times youd
expect good habits to go out the
window. But in a remarkable study
Neal conducted on college students
during exam periods, he found they
defaulted to existing habits, good
or bad, when under pressure. Those
who regularly ate a healthy breakfast
were more likely to stick to that
routine. But those who usually ate
junk food continued that habit as
their stress increased.
We found that if behaviour is a
really strong habit, its actually more
likely to be performed when people
lack willpower, says Neal. You act
more habitually across the board.
Thats bad news if you have a lot
of negative habits. It means stress
compounds and further entrenches
toxic behavioural patterns that can
precipitate a downward spiral. But
good habits are not only protective,
they actually get amplied when
you lack willpower. Its kind of like a
mental insurance policy, says Neal.
Only you dont just come out of a
stress cyclone with a house similar
to the one you had before. Because
positive habits are cumulative, you
actually emerge with a better one.

Remember
your last
trip to the
cinema? If
you
managed to
get out of
there
without forking out for a giant box of
popcorn, cola and a choc-top, youve
done pretty well. Perhaps more than
any other setting, the cinema, with its
overt external cues for consumption,
personies what researchers refer to
as an obesogenic environment. Just
how powerful these cues can be was
demonstrated in a study Neal
published in the 2011 issue of the
Personality and Social Psychology
Bulletin, in which subjects ate
popcorn in a movie theatre, whether
or not they liked it or were hungry.
They only stopped when asked to
switch to their non-dominant hand, a
request that interrupted the pattern
and context of the habit.
The fact is, without contextual
cues and environmental
reinforcements, many bad habits
would wither most of us dont eat
much popcorn outside of cinemas.
In terms of temptations, though, one
thing we cant escape is sugar.
This was the problem for Michael
Smith, a 23-year-old civil engineer
from Shellharbour on the NSW south
coast. Five years ago, Smith was a
slave to his sweet tooth. If he saw
something that looked appetising,
he didnt think twice about scofng
it down. Smith was particularly
vulnerable to cravings when bored
or stressed, gorging on kilo bags of
Snakes during his uni exams.
After jumping on the scales in a
surf shop and watching the needle
rocket to 120kg, Smith decided to take
action, cutting out added sugar and
processed foods.
It wasnt easy. Sometimes his mum
would bake a tray of biscuits and sit
them on the benchtop to cool, driving
him to distraction. Youd just crave it
so much, Smith says of sugar. I was
getting head spins it was that bad.
Plenty of times, he fell of the wagon
and had a massive binge session
when out with mates. But over the
course of a year, Smith was gradually
able to ignore his cravings. How? He
altered his habit loop.
Often the key to behaviour
change is to keep the cue and the
reward but change the routine,
says Andrew May, director of The
Performance Clinic. The cue might
be the 3pm slump, but instead of
eating a chocolate bar you go for a
15-minute walk and you come back
feeling energised.
In Smiths case, whenever he felt
the craving for something sweet,
he drank water. Lots of it. Up to a
staggering 15 litres a day. If that didnt
work, he ate a piece of fruit, allowing
himself up to three pieces a day but
gradually scaling back to one. Or
he went for a jog. I found if you do
cardio, the sugar cravings go away,
he says.
Again, Smith saw signicant
reward, which encouraged him to
keep going. He dropped 40kg in 15
months. Importantly, the sugar
cravings subsided to the point that
now not even his mums biscuits
pose a threat. I wouldnt even touch
them, he says. The thought of eating
sweet stuf makes me feel sick.
Smith has replaced a bad habit
with one thats not only positive, but
actually drives other constructive
behaviours. Researchers call this a
keystone habit. Thats a major habit
that can draw in a lot of other habits
as well, says May. Its a big lever. If
you exercise, for example, youre more
likely to eat cleaner, manage your
time better and sleep more soundly.
The cumulative results can be
nothing short of life changing.
Dont believe it? Just ask Smith. He
regularly has conversations with
people he went to school with
who recoil in surprise when he
mentions someone they know. The
reason? They thought they were
talking to a stranger.
WEIGHT TRAINING
Stretch your limits. Always find time to stretch
the body parts you have trained after a workout,
says MH Muscle Guy Paul Haslam. Not only will
this aid recovery, it will ward off any potential problems
related to decreasing flexibility and range of motion. To
make stretching a habit, treat it like another exercise,
which means scheduling it in your program and recording it,
says Haslam.
SLEEP
Hop off the hay. If you wake up and cant sleep
for more than 20 minutes, get up and go to another room,
advises David Hillman, chairman of the Sleep Health
Foundation. Its about association building, he explains.
You need to associate the bed with sleeping, not lying
there awake worrying. Often people with sleep problems
dread going to bed because they associate it with anxiety.
NUTRITION
Plan the week. Schedule your meals for the
week in advance, advises ONeill. This gives you
a no-surprises approach to your diet, he says.
If you do the grocery shopping on Sunday, youre less likely
to be vulnerable to the influences of tastes and smells,
explains ONeill.
DATING
Be a mystery man. You need to challenge and
intrigue women, reckons Alex Nova, founder
of attractwomen.com.au. The best way to
do that is to be busy and maintain an active social life
when you first start dating. This will make you elusive and
interesting and youll have plenty to talk about when you do
meet up, says Nova.
WORK
Rule your inbox. Keep a clean inbox, dealing
with emails within 30 minutes and flagging
any pressing tasks like a to-do list, recommends Adam
Schwab, CEO of AussieCommerce, which topped BRWs
Fast 100 list last year. By getting back to people swiftly, it
gives them the impression youre enthusiastic and on top
of everything.
The Holy Grail of Habit
Experts across various fields nominate the
habits every man should have locked down
Zzz
MARCH 2014 103
105 MARCH 2014
S
Give your performance a leg-up with our guide to supplements
thatll make you a better athlete from the inside out
Y
ou cant supplement your way out
of a bad diet. Well, thats what you
may have heard anyway. But, at
the same time, can a supermarket
really provide all you need for optimal
performance? The answer is, probably not.
Consider, for example, research that
shows taking creatine can increase your
muscle power by 15 per cent. Or that
necking a cafeine pill before a workout can
improve your endurance by a considerble
17 per cent. The vegetable aisle simply
cant match that level of performance
enhancement. Thats why, when it comes
to your athletic potential, supplements can
make a real contribution.
But heres the catch: to get the most out
of supplements, you need to navigate a
mineeld of misinformation. What follows
is your playbook for sorting the snake oil
from the real deal to help you go faster,
longer and stronger than the next guy.
SPECIAL
REPORT
WORDS: RAY KLERCK ILLUSTRATONS: IGOR MORSKI
Build brawn and match-winning power with this supplement
prole from one of the worlds top rugby players
MAN-MADE MUSCLE
I NEEDED MORE
POWER TO ENSURE
I COULD BREAK
THROUGH TACKLES
How it works Protein is crucial for
muscle growth. But should you choose
to get it from shakes or real food?
Having enough protein allows more
amino acids into your liver and blood,
which increases recovery and muscle
repair, says Masters. Animal proteins
are excellent at this process, but you
need to eat 100g of chicken to get 25g
of protein. However, if you have 25g
of whey, youll pretty much get 25g of
protein. So its easy on the digestive
system to take before training and is
also time-efcient.
After exercise, your muscles will
experience stress and damage that
results in inammation. Fish oil reduces
inammation to aid recovery, so you
bounce back quicker. During periods of
high exercise or home stress, our players
increase the amount of sh oil they take
to 15,000 milligrams, says Masters.
Exactly what he takes
1. Body Science Fuel Recovery Protein ($19.95; bodyscience.com.au)
2. Body Science Creatine Monohydrate ($31.95; bodyscience.com.au)
WHO Playing fullback for the Waratahs
and the Wallabies, Israel Folau has
changed the face of Australian rugby
with his explosive line breaks and try-
scoring air.
WHY Rugby union is ofcially one of the
worlds toughest sports. Research in the
British Journal of Sports Medicine found
its more dangerous than rugby league,
Australian Rules and even ice hockey.
As a result, preparation is key. When I
moved to the Waratahs it was important
that I conditioned my body for rugby,
says Folau. Obviously, my aerobic
levels were high after playing AFL, but
I needed more power to ensure I could
break through tackles and had to build
extra muscle to prepare my body for all
the collisions.
Each week during pre-season, Folau
fronted up to four weight-training
sessions and four eld sessions. That
workload helped him stack on six
kilograms; he now weighs in at 103kg.
Thats 3kg less than what I played at in
rugby league, but I believe its my ideal
playing weight, he says. My speed,
agility, strength and endurance are now
at a good level, which has helped with
the transition to fullback. His on-eld
results provide brutal evidence of this
strategys success.
WHAT Folaus professionalism extends
to the kitchen, as well as the pitch. A
consistent diet of good, healthy foods
is the most important element to build
muscle, but supplements can be helpful
when Im travelling or not near a kitchen,
he explains.
To stay at peak strength, Folau eats
2.25 grams of protein per kilogram of
body weight every day. If he cant get
that amount from foods, hell make
up the difference with a whey protein
shake, says Haydn Masters, athletic
development manager for the Waratahs.
Fish oil is also a crucial tool for
recovery. Folau gobbles between four
and 10 tablets a day, depending on his
training load. The more work he does,
the more recovery assistance he needs,
says Masters. It helps Israel recuperate
from the knocks.
Creatine is the nal weapon in Folaus
supplement armoury. It can be useful
when bulking up and building strength,
but can cause water retention, so he
doesnt take it too often, says Masters.
IMPERFECT
MATCH
Whey protein
+
BCAAs
These may seem like a winning combo, but long-term
its not advisable. Your body can only use about 25g
of protein at one time, says sports dietitian Rebecca
Hay. Combining whey and BCAAs can result in excess
protein, which places strain on your kidneys and liver
because they have to process it. Take one or the other or
youll just be ushing dollars down the drain.
Caffeine
+
Creatine
Mixing these supplements might contradict your goals.
Dont mix creatine and cafeine, as the cafeine has
been shown to limit the efectiveness of the creatine,
says dietitian and sports scientist David Yang. Cafeine
makes you ush excess water, while creatine tells
your body to store it. Leave the mixed messages to the
Canberra pollies.
What supplements you
should avoid taking together
+
107 MARCH 2014
SIZE AND STRENGTH
CreaMorph Creatine APS ($59.95; vitaminking.com.au)
This supplement has been the meat and potatoes
of hardened muscle men since the Nineties. Its
backed by over 300 journal-published studies citing
its ability to improve performance by building more
muscle mass, improving endurance and accelerating
recovery, says Masters. It might taste like nothing,
but it will turn your physique into something. Fast.
BEGINNERS BOOSTER
HMB ($24; bulknutrients.com.au)
Theres a carousel in the brawn-building world: more
strength means more muscle, which means more
strength and so on. The Journal of Applied Physiology
reports that HMB helped increase an untrained
blokes bench press by a staggering 300 per cent,
compared with those who didnt use it. Were not
suggesting itll turn you green with muscle, but the
bump in strength will certainly lend a helping hand.
COMBO YOUR GROWTH
Optimum Nutrition Platinum Hydrobuilder ($99.95;
mrsupplement.com.au)
Good things often come in threes: BLTs, Charlies
Angels and now, for lean muscle mass, whey,
glutamine and creatine. Research in the Journal of
Strength and Conditioning Research found that when
guys took the above combination before and after
each workout, they added significantly more muscle
mass and became more powerful than those who took
the supplements at separate times.
PRE-WORKOUT POWER
MuscleTech Nano Vapor ($59.95; mrsupplement.com.au)
Your pre-workout swill should be a Jekyll and Hyde
mix that turns you into a man possessed. To do this
it needs to mask pain, increase intensity and give
energy. Betaine dramatically increases squat and
vertical jump strength, reports the Journal of the
International Society of Sports Nutrition. The citrulline
improves your ability to digest not only the betaine,
but also your pre- and post-workout protein, while
scavenging lactic acid by-products from exercise.
Your training partner neednt get a fair warning.
MASS BUILDER
Cytosport Monster Mass ($99; mrsupplement.com.au)
Eat, eat and eat, but it never goes anywhere. Sound
like you? Your lightning-fast metabolism that others
see as a blessing can be a curse. This mass builder
is the answer, because it delivers 2678 kilojoules
per serve with a whopping 50g of protein. Thats the
equivalent of a roast dinner, so just two serves a day
is all the feasting youll need to bulk up fast,
minus the cooking and dishes.
BEST SUPPLEMENTS
FOR MUSCLE BUILDING
SPECIAL
REPORT
Calcium
+
Iron
Strong bones and more endurance seem like the perfect
sporting romance, so its tempting to supplement with
calcium and iron but its a relationship that can turn
sour. Research in the European Journal of Clinical
Nutrition found that calcium stops your body from
absorbing iron, so avoid mixing these supplements and
dont wash down that steak with a glass of milk.
Keeping your focus when adrenaline is ooding your
system can give you a vital edge over the opposition.
Here are the key supplements thatll help you keep a
cool head when the pressure is on
WHO The Porsche Carrera Cup is one of Australias most competitive racing series. The
reason? Every car is identical, so the drivers skills are what make all the difference.
Tony Bates is a 10-year racing veteran and a regular podium nisher.
WHY The intensity of the racetrack is ferocious. I race at 280km/h in 25-lap events
that can last over 60 minutes, explains Bates. This level of concentration amounts to
a draining mental workout. Not only do drivers have to focus on nailing their racing lines
at high speed, they also have to make constant adjustments to the positions of other
drivers. With so much pressure, its very easy to get adrenal fatigue, thanks to the
constant split-second, life-or-death decisions, says Bates.
WHAT A blast of energy is no good if it unsteadies your nerves. Thats why Bates swears
by Alkaline Red and Green Superfoods to improve his concentration. They boost my
energy levels, yet keep me level-headed and not jittery in a ght-or-ight state, like
most energy drinks do with all their sugar, caffeine or taurine.
After a race, its all about physical recovery. Protein helps my muscles recoup
between heats, says Bates. Even when the chequered ag is waved, hes got the
support to win the recovery race.
SUPPLEMENT YOUR SHARPNESS
BEST SUPPLEMENTS FOR MENTAL PERFORMANCE
SMASH STRESS
Vitamin C Swiss Ultiboost High Strength C
($19/60 tablets; swisse.com.au)
Almost 22 per cent of us suffer from stress, found
the Australian Psychological Society.
This is a big cause of adrenal
fatigue, which can sap the hormones
responsible for happiness and energy.
Vitamin C is a reliable fix. Endocrine
Research reports that it helps keep
your adrenaline gland healthy.
LEARN FASTER
Himalaya Brahmi ($7/60 capsules;
au.pureherbalcure.com)
A well-nourished noggin will maintain its focus
better in the midst of sporting adversity,
and this ancient Indian herb provides
some very smart brain-food indeed.
Research in Psychopharmacology found
taking this supplement improves visual
information processing the rate of
learning and memory.
BE MORE AGGRESSIVE
Testostro Grow HP ($119.95/126 tablets;
gnclivewell.com.au)
Father Time isnt the only thing that decreases your
testosterone. According to a study in the
European Journal of Applied Physiology,
stress can also subdue your killer
instinct. This supplement is a cocktail of
the testosterone-boosting ingredients
thatll give back your fighting spirit and
improve your bedroom stamina.
How it works These green drinks might make
you pull a face like a bulldog licking a thistle
but thats an expression that could lead to a
podium nish instead of the back of the pack.
The energy from these kinds of supplements
is low-kilojoule, so your body can focus on
improving your mental clarity, rather than
digesting kilojoules, says sports physiologist
and sports nutritionist Joseph Coyne
( josephcoyne.com). Theyre also incredibly full
of antioxidants and micronutrients associated
with improved brain function thatll help increase
the concentration you need to make sudden
judgment calls. Making sure your body and brain
have all the nutrients they need is the secret to
staying calm under pressure.
Protein shakes, meanwhile, arent just
for muscleheads. Youll get a 33 per cent
improvement in post-exercise muscle repair if
you have a whey-based shake after exercise,
found research by the American Society for
Nutrition. Think of it as a pit-stop for accelerating
recovery, essential if youre competing multiple
times in short succession.
1. Red Superfoods ($55; alkalinesuperfoods.com.au)
2. Alkaline Extreme Protein ($89.95; alkalinesuperfoods.com.au)
109 MARCH 2014
Having the stamina to
push to the nish line is
all about managing your
physical resources to peak
at the right time. Heres
what one of Australias
nest endurance athletes
uses to keep pushing his
body to the limit
WHO Dan Wilson is a professional
triathlete and member of
Australias 2013 World Triathlon
Championship team.
WHY Life is simple for triathletes:
swim, cycle, run, eat, sleep, repeat. A
more physically demanding workload
you will not nd most Olympic-
distance races consist of almost two
hours of non-stop effort. And, at elite
level, going ve seconds faster or
slower over the last three minutes of
racing can be the difference between
nishing on the podium or outside
the top 10. The key to building this
level of stamina? Unadulterated
hard work, says Wilson. Most days
involve four training sessions, for a
total of around 3-7 hours.
WHAT When your sport makes
marathons look easy you need the
right fuel in your tank. Wilsons
supplement routine focuses on
getting sufcient carbs to maintain
his training. Before a session hell
smash an energy bar and during
training hell swig sports drinks.
Taking on calories during training
is the difference between staying
strong at the end of the session or
fading like an old iPhone battery, he
says. During a race Ill take energy
gels and drink diluted Coke, which
gives me the optimal carbohydrate
concentration. I also have whey
protein, particularly after a swim
or gym session. This helps with
recovery and makes sure I hold onto
my upper-body muscle mass.
ENDLESS
ENDURANCE

ITS EASY TO GET ADRENAL FATIGUE,
THANKS TO CONSTANT SPLIT-
SECOND, LIFE-OR-DEATH DECISIONS
SHARPEN UP
ZMA Musashi ($19.95/60 capsules;
nutritionwarehouse.com.au)
Fatigue can dull your reactions. The Japanese
Circulation Society reports that poor
sleep saps your magnesium levels,
impeding your sports performance. This
combo of zinc, magnesium and vitamin B
6

is taken at night to kickstart your immune
system and help you reboot. Youll wake
up fresher than a mint on a pillow.
BETTER SPLIT DECISIONS
USANA Ginkgo-PS ($55/126 capsules;
shop.usana.com/)
Pre-game jitters can cloud your decision-
making ability. But you need to relax your
brain, not your muscles. So if you want to be
calm but not armchair-relaxed, this is the
chill pill to chomp. It reduces anxiety and
helps you think more cleary, found research
in Neuroradiology. Plus, its also supposed to
be a weight-loss aid.
SPECIAL
REPORT
PREVENT CRAMPS
Endura Rehydration Formula
($32.95; pharmacyonline.com.au)
Cramps can feel like a jackhammer inside
your muscle and their main cause is a lack of
electrolytes, according to research in Sports
Health. This supplement is a way to make sure
you never have to suffer through them again. Its
full of the magnesium, calcium, potassium and
sodium thatll safeguard all your PBs. Tastes
fruity, too.
SPRINT HARDER
Cordyceps ($95.00/100 capsules; tongrentang.com.au)
Mushrooms can have magic properties and not
only of a psychedelic nature. Cordyceps are made
from Himalayan mushrooms and can increase your
lactate threshold by up to 10.5 per cent, reports
the Journal of Alternative and Complementary
Medicine. Not a bad effort for a lowly fungus.
PORTABLE ENERGY
Energy gel Musashi PowerBar Gel ($2.99;
epharmacy.com.au)
This is the pick of the gels because it double-
teams your energy reserves with a combination
of fructose and glucose carbohydrates. Clinical
Physiology and Functional Imaging reports
that the fructose helps you get out the blocks,
nancing the initial part of the exercise, while the
glucose adds the power to give everything on the
nal stretch. The rest is up to you.
PRE-RACE INSURANCE
Colostrum protein ($69; bulknutrients.com.au)
For more endurance, a good rst step is to bank
what youve got by reducing your risk of getting
the runners trots. Research in the American
Journal of Physiology Gastrointestinal and Liver
Physiology found that colostrum reduces leaky
gut syndrome by 80 per cent. This is the dribble
bum that can KO your PBs and condence, so
its an asset-protection policy well worth taking
before the big race.

BOOST YOUR STAMINA
Balance 100 Per Cent Pure Beta Alanine
($37.95; mrsupplement.com.au)
This is an amino acid found in chicken, and taking
it in large quantities will keep you pushing on.
Research in the Journal of the International
Society of Sports Nutrition discovered that it can
increase VO
2
max and overall endurance. The
study authors discovered it ghts fatigue and
boosts your ability to do more, by pooling
more blood in your muscles. Sounds like
a good option before a Friday night out.
BEST SUPPLEMENTS
FOR ENDURANCE
1. USN 100% Whey Protein ($43.99; chemistwarehouse.com.au)
2. Musashi Growling Dog Energy Bar ($32.95/12 bars; mrsupplement.
com.au)
3. Endura gel ($34.95/20 sachets; nutritionwarehouse.com.au)
How it works Whey protein is
not just for bodybuilders;
endurance athletes also need it
to keep up their strength. During
endurance exercise the body uses
a small amount of muscle
to nance the mileage, says
Wesley Hurrell, biochemist for
mrsupplement.com.au. The whey
helps stop this process and repairs
the muscle damage done during and
after exercise.
Bars and gels might seem like
faux foods, but your body uses
them for energy the same way it
would a bowl of bolognaise. Sadly,
spaghetti isnt easily strapped
to your back, whereas gels are
convenient and offer a pronounced
performance kick when youre
on the move. Research in the
International Journal of Sports
Nutrition Exercise and Metabolism
found that slurping a carb gel
while doing exercise helped
improve performance and bolster
endurance by upwards of ve per
cent. Gels are a combination of
sugars that are easily absorbed
and will keep you energised,
says Hurrell.
Just dont use the gels too often
or you may not like what you see
in the mirror. Their sweetness
can rot your teeth with long-term
use, so rinse your mouth with
water after each one, says sports
dietitian Adelle Purbrick. Winning
performance: yes. Winning smile:
perhaps not.
SPECIAL
REPORT
CARB GELS CAN BOLSTER
PERFORMANCE AND ENDURANCE
Recuperating after exercise is when
you do your invisible training. Heres
the supplement strategy of an athlete
who throws his body into the ring line,
day-in, day-out
WHO Dubbo-born Kyle Nokes is a welterweight in the
UFC. Watch him coach Team Australia against Team
Canada in TUF Nations: Australia vs Canada on FX.
WHY Specialising is the worst thing an MMA ghter
can do. Thats because the top warriors have to be
procient in all combat disciplines. Most MMA ghters,
myself included, train four or ve times a day using
a mix of jiujitsu, kickboxing, wrestling, pool work and
strength workouts, explains Nokes. That translates to
a formidable physical burden of up to ve hours of hard
training a day. Most ghters tend to get more injuries
from training than ghting, so Im always looking for
ways to improve recovery, he says.
WHAT The outer limit of the UFC welterweight
class is 77kg. Consequently, Nokes has to keep his
183-centimetre frame lean and mean. To stay at his
ghting weight, he supplements his diet all year round
with protein. I mix up the protein sources, alternating
between a whey- and a hemp-based protein shake, he
explains. This, coupled with a raw greens supplements,
helps me create faster improvements in all aspects of
my ght game by making my cardio stronger and
improving my bloodow. Plus, I feel happier.
RECOVERY CHANNEL
How it works No, hemp protein wont
score you a free buzz, but its one of
the few protein powders with very high
omega 3 levels. In fact, researchers
at ETH Zurich and Bonn University
found that hemp-based products can
dramatically help stem inammation.
Some brands are rich in bre, so its
slow digesting and not a good choice
to take before and after workouts;
in-between meals is a better option,
says nutritionist and food chemist
Dr Jerry Liu.
Whey, on the other hand, is ideal to take
directly after training. Its fast-absorbing
and gets to the muscles quicker, while the
hemp drip-feeds nutrients to your body
all day, explains Liu.
Why does Nokes combine the two?
Hemp protein may not trigger growth,
but it acts as an insurance policy that
prevents any muscle breakdown, aiding
all-day recovery. Plus, it offers a
different spectrum of amino acids thatll
complement what he gets from the
whey, creating an excellent environment
for recovery, says Liu.
The branch chain amino acids are also
a wise choice: research in the Journal
of Sports Medicine and Physical Fitness
found that bracketing your workouts
with this supplement reduces muscle
aches after training. Taking a dose after
your squat session will prevent you from
walking with the sort of swagger youd
get from riding a rodeo bull.
1. Onnit Hemp Force (US$44.95; onnit.com)
For an Australian alternative, try Hemp Pro 70 ($39.95; hempstore.com.au)
2. Return to Raw ($49; return2raw.com)
113 MARCH 2014
RECOVER WITH ENERGY TO BURN
Biogreens Green Superfood
($49.95; bioexnutrition.com.au)
Hard workouts can definitely help keep you healthy
and fit. But they can also overwhelm your physical
defences. Research at Loughborough University found
that your immune system can become depressed after
serious exercise spells. The spirulina in this product is
rich in iron, antioxidants and B
12
, making it an Olympic-
level immune booster.
SNACK TIME PROTEIN
Sunwarrior protein ($64.90; sunwarrior.com.au)
Whey is great before and after training, but for a snack
between meals, you should use a different protein.
This rice-based protein has four times more arginine
than whey, which gets more blood into muscles to aid
recovery. Whats more, research in the Journal of the
Science of Food and Agriculture found that it could
lower cholesterol more than dairy-based proteins,
such as whey.
FIGHT INFLAMMATION AND INJURIES
Natures Own Ultra Krill Oil ($19.99/30 capsules;
chemistwarehouse.com.au)
The benefits of omega 3 are well known, but now
theres a new kid on the recovery block: krill oil.
Research in the Journal of the American College
of Nutrition found that taking a daily dose of 300
micrograms drastically reduces inflammation much
better than other sources because its digested more
easily. This will heal your hurts after a particularly
tough day in the sweatbox.
POST-ENDURANCE RECOVERY
USN Recover Max ($32.99; chemistwarehouse.com.au)
After a long ride you need something thats going to
ease your aching legs. This shake is ideal because it
has a 4:1 ratio of carbs to protein, which research in
Medicine and Science in Sports and Exercise reports
is the magic balance for recovering after exercise.
Youll be ready to jump back in the saddle in no time.
SHORE UP YOUR HEALTH BLACKSPOTS
Swisse Mens Ultivite F1 ($26.95/60 capsules;
swisse.com.au)
Going harder and for longer than anyone else can
prove a health disadvantage. Research in Medicine
and Science in Sports and Exercise found endurance
athletes actually suffer more upper-respiratory tract
infections. Propping up your diet with multivitamins
will guard against any deficiencies and help your
immune system fend off the sniffles.
BEST SUPPLEMENTS
FOR RECOVERY
SPECIAL
REPORT
MOST FIGHTERS
TEND TO GET
MORE INJURIES
FROM TRAINING
THAN FIGHTING
TO LIVE BY
BY JULIE STEWART
It doesnt matter
if you failed maths
and cant write a
budget. Just track
these numbers and
watch the health
benets multiply.
NUMBERS
115 MARCH 2014
There are milestone
numbers in your
life more important
than the candles on
your birthday cake.
These numbers play
a critical role in your
health. But rst, here
are the digits that
didnt make the cut
S T OP S ABO TAGI NG YOURS E L F
FIBRE INTAKE
Bran and its buddies are known as bowel regulators, but
theres more. A study in the American Journal of Clinical
Nutrition found that for every 10 grams of bre men ate daily,
their risk of death from major diseases dropped by 10 per
cent over 13 years. Add bre-rich foods like haricot beans (38
grams per cup), lentils (16g) and artichokes (14g) to your diet.
Aim for 14g of bre for every 4200 kilojoules you take in. 14
HOURS OF SLEEP
Log fewer than seven and you invite illness into
your life. Studies link sleep decits to higher risks of
obesity and heart disease. If you dont sleep soundly,
go to bed 15 minutes later the next night, says sleep
specialist Dr W. Christopher Winter. If you sleep great
but feel groggy in the morning, go to bed 15 minutes
earlier. Repeat to nd your ideal amount. 7
3.1415.
What follows may not
have the panache of pi,
but it will help you solve
your health equation.
Lucky 7.
Good health isnt
about good luck.
Zero to 5.
This contains your
answer to the classic
concussion question,
How many ngers
am I holding up?
Were not telling.
0-0-0.
Weve spent the past
16 years trying to
make sure you never
have to dial it.
TO LIVE BY
N
U
M
B
E
R
S

STEPS PER DAY
Hoof it for health. In a University of Oklahoma
study, men who logged at least 10,000 steps a day
slashed their odds of having cardiovascular disease
risk factors by 69 per cent. Use a pedometer
app, like Accupedo (free, iTunes or Google Play).
Studies have found that people who use an app are
signicantly more likely to exceed their step target.
TRIGLYCERIDES
Your body turns extra kilojoules into
these insidious fats and dumps them
into your blood. Too many (1.7mmol/L or
more) can team up with cholesterol to
clog your arteries, which can lead to a
heart attack or stroke. The International
Journal of Cardiology reports that a
daily 3-4g dose of the omega 3s EPA and
DHA can reduce high triglyceride levels
by 35 per cent.
10,000
DODGE DI ABE T E S
F I GHT T HE AR T E RY E NE MI E S
HAEMOGLOBIN A1C
Sweet! This measures how
sugar-coated your blood cells are,
says endocrinologist Dr Florence
Comite. If yours isnt well below
5.7 per cent (39mmol/mol), try tai
chi. Researchers at the University
of Sydney found that people who
did tai chi three times a week for 12
weeks reduced their haemoglobin
A1c levels signicantly.

GLUCOSE TOLERANCE
Sometimes its better to be less tolerant.
Your fasting glucose tolerance test a
predictor of prediabetes should yield
a score between 3.3 and 5.5 millimoles
per litre (mmol/L). Improve your number
with cardio workouts: a study in BMC
Endocrine Disorders demonstrated that
six weeks of treadmill interval training
three or four times a week reduced
glucose tolerance in men by 0.8mmol/L.
5.5
3.4
NON-HDL CHOLESTEROL
Subtract HDL good cholesterol
from total cholesterol for your
best estimate of artery-clogging
blood lipids, say Cedars-Sinai
Medical Centre scientists. To
go below 3.4mmol/L, nosh like
youre Nordic: a diet rich in
wholegrains, berries and sh can
reduce LDL bad cholesterol.
1. 7
YOUR
EMERGENCY
CHECKLIST
If you land in the emergency
department, share these
baseline numbers to help
doctors nd out if youre mildly
ill or in grave danger, says
emergency doctor Travis Stork.
<120
/80
Blood Pressure
A sky-high or scary-low
BP can signal a life-
threatening condition,
so tell the doctor where yours
usually hovers. If its above 120/80,
dont wait until youre in the ED
to address it, says Stork. Make
an appointment with your GP to
discuss your BP.
60
Resting Heart Rate
A rate much slower
than normal may
mean trouble with
your hearts electrical conduction
system, says Stork, while a
faster-than-normal rate may be
an infection or dehydration. Your
typical tempo should be from
60 to 100 beats a minute, says The
Heart Foundation.
18
Respiration Rate
Sometimes breathing
fast is normal at
the gym, in bed. But
rapid breathing can also signal a
respiratory infection or asthma.
Count each time your chest rises
and falls up and down counts as
one in a minute. The average is
10-18 breaths.
37
Temperature
If you wait until you
have a fever to take
your temp, you cant
tell its severity. Know your
baseline on the thermometer
youll use when you get sick, says
Stork. Although it varies
depending on the person, time of
day and activity level, the
commonly accepted average body
temperature is 37C. A study in the
International Journal of Nursing
Studies found, though, that the
average adults oral temperature
is about 36.75-36.8C.
117 MARCH 2014
TESTOSTERONE
Low T wont just make you fat and limp studies have found
it may boost your risk of early death. You need 10.4 to 34.7
nanomoles per litre (nmol/L) of total testosterone and
0.3 to one ng/dl of free testosterone. Scientists at Selcuk
University in Turkey found that men who exercised daily and
supplemented with magnesium increased their T production
in just four weeks. Get your hit from bananas, kidney beans,
brown rice, oats and spinach.
PAY AT T E NT I ON T O S P O T S AND S T RE AMS
HOW I SAW
THE LIGHT
LIFE LESSON
It was more of a ash and it hurt.
I was on my back in the middle of a
frozen creek. A second earlier, four
of us had been whooping across the
ice, kicking a deated soccer ball in
a game with no clear object. It was
a Friday night and my friends were
feeling, as they say, no pain. But I
was feeling pain. In the back of my
head, where a lump was forming.
The next day I went to the GP,
who asked many questions, one of
which, of course, was how much had
I been drinking. None, I said, which
was true. Then she took a thorough
history. It revealed that my diet was
junk and I often slept until noon,
Id done no real exercise in years
and I didnt wear a helmet when I
should. When she wrung from me a
confession that I hadnt stopped to
consider the risks of running on thin
ice in the dark, I blushed.
Something wrong? she asked.
You must think Im a jerk.
I was hoping shed contradict me.
What she said instead was, Do you
think youre a jerk?
I saw the light.
I could nish by telling you
that from then on I was a changed
man: that I ran every day, lived on
vegetables and wore a helmet on
bike trips. And it would be true. But
Ive backslid some. I have kids, a
dodgy knee and not as much time for
exercise, healthy food or sleep.
Im not perfect. But compared
with where Id be if that doctor
hadnt, many years ago, shown me
the light, Im still a shining beacon
of health.
Dr TE Holt
K E E P YOUR HORMONE S HUMMI NG
DHEA
(Dehydroepiandrosterone Sulfate)
This prohormone is like a trainer for
your T. You need DHEA to make
testosterone, says Comite, author
of Keep It Up: The Power of Precision
Medicine to Conquer Low T and
Revitalise Your Life. If results show
your DHEA has fallen, especially
below 7.6, your GP may prescribe
supplements.
THYROID HORMONES:
TSH, Free T3, and Free T4
Next to his nads, a mans most
important hormone factory is his
thyroid. When this metabolism
regulator falls off track, you can have
problems from low libido to weight
gain, says Comite. If youre out of range,
an endocrinologist can determine why.
Inherited defects and autoimmune
disorders are common causes.
HORMONE HEALTHY RANGE
Thyroid-
Stimulating
Hormone (Tsh)
0.44.0 Miu/l
Free
Triiodothyronine
(T3)
3.56.5 PMOL/l
Free Thyroxine
(T4)
10.3-23.2 PMOL/l
MOLES
Theres no ideal number, but the more
moles you have, its likely the higher
your melanoma risk will be. In-between
yearly skin screenings, snap photos
of your moles and log them in an app,
like UMSkinCheck (free, iTunes), that
sorts them from head to toe. A new
mole that keeps growing and comes to
look different from the rest should be
shown to a doctor, says dermatologist
Dr Julia Newton-Bishop.
AGE DHEA RANGE
20S 7.6-17.3 MOL/L*
30S 3.2-14.1 MOL/L
40S 1.8-11.6 MOL/L
I
L
L
U
S
T
R
A
T
I
O
N
:

J
O
N
A
T
H
A
N

C
A
L
U
G
I
* MICROMOLES PER LITRE
TAMP DOWN I NF L AMMAT I ON GAUGE Y OUR F I T NE S S AND FAT NE S S
BENIGN PROSTATIC HYPERPLASIA (BPH)
As you age, your prostate swells and you may nd yourself
urinating by nightlight. But this can also be caused by an infection
or even prostate or bladder cancer, says urologist Dr Al Barqawi.
Answer on a
scale of 0-3,
zero being not at
all and three
being almost
always. In the past
month, how often
have you . . .
0 1 2 3
. . . had a sensation of not emptying your bladder
completely after you nish urinating?
Now add up your score: it should be lower than four. If its higher or if your score
changes see your doctor, says Barqawi.
. . . needed to wake up to urinate between bedtime
and the time you got up in the morning?
0 1 2 3
. . . found it difcult to postpone urination?
0 1 2 3
. . . had a weak urinary stream? 0 1 2 3
Watch your hs-CRP
and you may not
need CPR. Your liver
produces C-reactive
protein in response to
inammation, which
means that high levels
are the proverbial
smoke where theres
re possibly in your
arteries. Your goal:
0.8 milligrams per
litre. When someone
scores between one
and ve, it usually
indicates inammation
in their coronaries,
says Comite. In that
case, your GP may
order a CT scan of your
arteries to check for
plaque and blockages.
URIC ACID
Your body produces
uric acid as it
metabolises
compounds called
purines, found in red
meat, shellsh and
alcohol, explains
Comite. Uric acid
overload can cause
gout, a painful form of
arthritis. And men with
the highest levels had
2.5 times the risk of
coronary heart disease,
reports a multi-centre
Turkish study. The
likely reason: uric
acid may contribute
to inammation and
the disruption of HDL
good cholesterols
artery-clearing effects.
The healthy uric acid
concentration is less
than 0.42mmol/L. If
you test high, reduce
your red meat intake.
HOMOCYSTEINE
Your body is a temple,
not the homocysteine
chapel. This amino acid
can build up in your
blood from too much
coffee or not enough B
vitamins. High levels
may spur damage to
blood vessels in your
heart and eyes, reports
the American Journal
of Clinical Nutrition.
Excess homocysteine
was linked to a higher
risk of age-related
macular degeneration.
You want 13mol/L
of homocysteine or
less. Lower yours by
eating more folate and
B
12
vitamins, nutrients
that can break down
the amino acid. Salmon
with spinach has both.
HIGH-
SENSITIVITY
C-REACTIVE
PROTEIN
WAIST-TO-HEIGHT RATIO
Time for a gut check: wrap a tape
measure around your waist halfway
between your ribs and your hips.
Divide that number by your height
in centimetres; the ratio should be
0.5 or lower. Too high? Do three
sets of 10 reps of eight resistance
exercises at 70 per cent of your max
for 90 minutes, four days a week.
Add to that cardio at 30 per cent
of your VO
2
max for 90 minutes a
day. In an International Journal of
Cardiology study, people who did
this for 21 days lost 18 per cent of
their visceral fat.
VO
2
MAX
This shows how well your heart
and lungs move oxygen throughout
your body. In a study in the journal
Medicine & Science in Sports &
Exercise, men with the highest VO
2

max scores were half as likely as
guys with the lowest levels to die
from heart disease within 17 years.
Have your VO
2
max vetted, says
sport science instructor Dr Jay
Penry. Or try a Beep Test app, which
will estimate your VO
2
max based on
your time doing a shuttle run.
BODY FAT
See that guy in
the mirror? He
may be hiding
something.
Obesity Biology
and Integrated
Physiology
reports that
13 per cent
of normal-
weight men had
dangerously high
levels of body
fat. We test
athletes and a
lot of them dont
realise how much
body fat theyre
carrying until
we show them,
says Dr David
Nieman, director
of the Human
Performance Lab
at Appalachian
State University.
He recommends
that men climb
into the Bod Pod,
a highly accurate
testing device
that uses air
displacement to
measure body
fat. You should
score between
ve and 20 per
cent. If not, its
time to cut back
on kilojoules
and try the
exercise plan in
Waist-to-Height
Ratio (above) to
blast belly fat.
AGE VO
2
MAX SCORE
18-25 Higher than 44
TO LIVE BY
NUMBERS
119 MARCH 2014
PLUS 133 ONE BIRD, FOUR WINNING MEALS 143 TURBOCHARGE YOUR MUSCLE-BUILDING HORMONE
T
R
A
I
N
E
R

/

F
U
E
L
MARCH 2014 123
128 THE 10 COMMANDMENTS OF TRANSFORMING YOUR PHYSIQUE
MAKE
THE CUT
GET LEAN AND MEAN WITH OUR
NUTRITION PLAN FROM UFC
WEIGHT-CUT GURU MIKE DOLCE
PAGE 137
CONGRATULATIONS YOUVE REACHED THE HOME STRETCH of your
90-day total-body upgrade. But dont expect to cruise to the nish line.
Youre going to turn up the dial on your training with heavier weights and
complex combo moves that will tax your muscles and push your limits,
says certied strength and conditioning specialist Robert dos Remedios.
And with greater effort comes greater reward in the form of rock-hard
muscle on a frame thats already been chiselled by Phases 1 and 2.
Its okay to start with Phase 3, says dos Remedios, but each phase
builds on the one before, so the greatest gains come from doing them
in order. And once youve nished all three, youll never again have to
wonder what it feels like to be in shape.
Complete your transformation with this final 30-day plan to
boost fat loss, build strength and reveal your best body ever
STRONG AND
LEAN IN 90 DAYS
MAXIMISE YOUR MUSCLE
BY T R E V OR T HI E ME
Total-Body Transformation: Month 3
T
R
A
I
N
E
R
Power points
Single-arm
inverted row
Think of the inverted row as a chest press for your
back. But in addition to hitting the muscles of your
middle and upper back, it also targets your core.
Its like getting two exercises for the price of one,
says dos Remedios. And when you do it with one
arm, the challenge to your core becomes even
greater. In short, you take a killer exercise and
make it even tougher. Follow these tips to master
the technique and accelerate your gains.
START WITH YOUR WORKING ARM
PERFECTLY STRAIGHT
The shoulder of your working arm should
be directly below the hand gripping the bar.
The load is greatest in that position, says
dos Remedios. And returning to it at the
end of each repetition will give you a full
range of motion.
BRACE YOUR CORE
The goal here is stability. If you dont engage
your core, youll nd it more difcult to maintain
control, says dos Remedios. You also wont
get the full benet of the exercise. Youll hit your
upper back, but your core wont come into play
as much.
USE YOUR FEET
Unlike the standard inverted row (done
with legs straight), the single-arm version
is done with knees bent and feet at on the
oor. That makes the load manageable,
says dos Remedios. I dont know anyone
who can do this exercise with good form
while keeping their legs straight.
GO ABOVE THE BAR
Reach for the ceiling with your free hand as
you raise your chest to the bar. Think of that
arm as a helper, says dos Remedios. A lot of
guys dont realise how hard this exercise is.
Reaching for the ceiling with your free hand will
offset some of the load and help you maintain
your balance.
MARCH 2014 125
Directions
Alternate between workouts A and B each week, resting for a day between sessions. Perform the
exercises as a circuit, moving from one to the next with as much rest as you need to complete
eight reps of each. Do four or ve circuits in total; each workout should take you 20-25 minutes.
If it takes longer, youre lifting too much weight. If you nish it faster, youre not lifting enough.
1 HAMMER CURL, LUNGE AND PRESS
Hold a pair of dumbbells at arms length at your sides, palms in, your feet hip-width
apart. Simultaneously step forward with your left leg and curl the weights, then drive
the weights overhead as you lower your body into a lunge. Push yourself back up to
the starting position and lower the weights. Repeat, alternating sides, for a total of
eight reps per leg.
3 PUSH-UP AND ROW
Assume a push-up position with a dumbbell in each hand. Lower your body until your
chest is several centimetres from the oor. Push back up and row your right hand to
the side of your chest, then return your right hand to the oor. Repeat, this time
rowing with your left hand. Thats one rep; do eight on each side.
4 SINGLE-ARM INVERTED ROW
Secure an adjustable bar at waist height and position yourself beneath it. Grab the
bar in your right hand with an overhand grip, keeping your left hand free. Your feet
should be at on the oor below your knees. Pull your chest to the bar with your
right arm as you reach towards the ceiling with your left. Do eight reps, switch arms
and repeat.
5 THREE-WAY DUMBBELL SWING
Hold a dumbbell in both hands in front of your waist, feet shoulder-width apart. Push
your hips back and swing the weight between your legs. Keeping your arms
straight, swing the dumbbell up to chest level as you rise to a standing
position. Now pivot and swing the dumbbell to the outside of your left thigh.
Swing it back up to chest level, down between your legs, up to chest level
again, then down to your right. Thats one rep; do eight.
2 DUMBBELL BULGARIAN GOBLET SPLIT SQUAT
With both hands, cup one end of a dumbbell in front of your chest, elbows pointed
down, then place the top of your left foot on a bench behind you. Lower your body as
far as you can, then push back up. Do eight reps, switch legs and repeat.
Workout A
1
1 2
1 2 3
2
3
1
1 2 3 4
2
T
R
A
I
N
E
R
P
H
O
T
O
G
R
A
P
H
Y
:

J
U
S
T
I
N

F
A
N
T
L
1 DUMBBELL SUMO SQUAT AND PRESS
Stand holding a pair of dumbbells at arms length in front of you with your feet twice
shoulder-width apart. Lower your body as far as you can by pushing your hips back
and bending your knees; the dumbbells should nearly touch the oor. Simultaneously
push yourself back up to a standing position and curl the weights to your shoulders.
Once youre upright, drive the weights directly overhead. Lower them and repeat for
eight reps.
2 GOBLET SIDE SQUAT
Hold a dumbbell vertically in front of your chest, cupping one end in both hands. Set
your feet twice shoulder-width apart. Keep your right leg straight as you squat to
your left. Rise back up and repeat to your right. Continue alternating. Do eight reps
per side.
3 T PUSH-UP AND HOLD
Assume a push-up position with your hands slightly beyond your shoulders and your
arms straight. Lower your body until your chest nearly touches the oor. As you
push yourself back up, rotate the right side of your body up as you raise your right
arm straight towards the ceiling. Pause, then return to the starting position.
Alternate sides with each rep; do eight per side.
4 STANDING DUMBBELL SINGLE-ARM SUPPORTED ROW
Grab a dumbbell in your right hand and place your left hand on a bench in front of you.
Let the dumbbell hang at arms length, palm facing backward. Keeping your elbow
tucked, row the weight to the side of your body and rotate the dumbbell so your palm
faces inward. Return to the starting position. Do eight reps, switch sides and repeat.
5 DUMBBELL JUMP SQUAT
Grab a pair of dumbbells and let them hang by your sides, palms in. Keeping your
back naturally arched, bend your knees and jump explosively as high as you can.
Land softly on the balls of your feet and lower your heels to the oor. Reset as
quickly as you can, bend your knees and jump again. Complete eight reps.
Workout B
1
2
1
2
3 4
1
2
3
1
1
2
2
MARCH 2014 127
T
R
A
I
N
E
R
HAMMER YOUR FITNESS
If you can spare 30 bucks or so for
a sledgehammer and are able to nd a
tyre, hammer strikes are a fun substitute
for dull cardio. Theyre hugely taxing on
your cardiovascular system and
burn thousands of kilojoules.
Simply poundthe tyre and repeat
until youre nailed.
THE LAWS OF EVOLUTION
RIGHT WHEY
Whey is good; grass-fed whey is in a league
of its own. It contains more amino acids
and is processed by your body quicker.
My favourite is Vital Whey ($57.95/600g;
reectionsonhealth.com.au).
BUTTER
Sounds a little strange, well admit, but
Walker recommends melting a teaspoon
into your coffee for the perfect pre-
workout fuel. Butter is high in CLA a
fatty acid that aids denition.
MCT
If you want to add size while staying
trim, memorise those three letters.
Medium-chain triglycerides are the
best fats for maintaining lean mass.
Get them from coconut oil.
STRONGMAN
The best training to accelerate muscle-
building. Include heavy drags and
power lifts in your regular sessions to
gain thicker muscle faster.
Personal trainer and body-transformation coach Tim Walker shares
the 10 essential rules hes learnt from a decade of changing mens
physiques. Use them to transform your own in record time
30
/
50
/
20
Your new breakfast ratio for
optimal health: 30 per cent
protein, 50 per cent veg, 20
per cent fats. I have three
eggs, salad leaves, beetroot
and either avocado or nuts.
STAMP!
Even with moves such as the
bench press, stamping down with
your heels will instantly give you
more strength.
DONT ISOLATE
Training your whole body during each
session triggers a greater release of
bulk-building growth hormones.
THE $0 GYM
Get your hands on some
empty kegs and you have
a great tool for overhead
presses. Tyres can be taken
from scrap yards and used
for power clean and push
movements. Outdoor metal
stairs make great chin-up
stations. No excuses.
DO THE SPLITS
Alternate upper-body and lower-
body moves. It pumps blood back
and forth for a bigger fat burn.
For example, do a squat then
switch to chin-ups and so on.
Accelerate your gains with the 10 best exercises for men
STRONGER ALL OVER
BY MI C HAE L E AS T E R
YOUVE HEARD THE ADVICE: switch up your routine
every 4-6 weeks to avoid plateaus. But with so many
exercises to choose from, this can easily become an
exercise in frustration unless you start with the
moves below. Pepper them throughout your
workouts, or combine all 10 for the ultimate
total-body circuit. Either way, youll enjoy
the same pay-offs: more muscle, fewer
injuries and a body that seems tailor-made
for slim-t shirts.

Biceps
Dumbbell Incline Curl
The incline positions your
arms behind you, allowing you a
greater range of motion than youd
get with a standard curl, says
certied strength and conditioning
specialist Martin Rooney.
Do this Lie on an incline bench and
let the weights hang at arms
length, palms forward. Curl the
weights, pause, lower them
halfway, pause for ve seconds,
and nish lowering. Do 10 reps.

Chest
Neutral-Grip
Dumbbell Bench Press
Dumbbells dont lock in your arms
like a barbell, so your stabilising
muscles work harder, says Dowdell.
Do this Lie on a at bench and hold
a pair of dumbbells over your chest,
palms facing in. Lower the
dumbbells to the sides of your
chest. Pause, then drive them back
up. Do 10 reps.

Core
Half-Kneeling
Rotational Cable Chop
This exercise trains your core for
exactly what its designed to do:
provide stability and transfer power
across multiple planes of motion,
says certied strength and
conditioning specialist Joe Dowdell.
Do this Attach a rope to a cable
station; kneel on your right knee,
your left side facing the machine.
Rotate as you pull the rope past
your right hip. Do 10 reps, switch
sides and repeat.

Quads
Barbell Front Squat
with Heels Elevated
Elevating your heels helps keep
your torso upright, reducing the
chance of a lower-back injury, says
Dowdell. It also increases the load
on your quads.
Do this With your heels on weight
plates, hold a barbell across the
front of your shoulders with your
palms facing up. Squat until your
thighs are parallel to the oor,
pause, then stand up. Do 10 reps.
T
R
A
I
N
E
R
I
L
L
U
S
T
R
A
T
I
O
N
S
:

B
R
Y
A
N

C
H
R
I
S
T
I
E

Shoulders
Half-Kneeling Single-Arm
Bottom-Up Kettlebell Press
Holding the bell upside down builds
shoulder stability, says certied
strength and conditioning specialist
Greg Robins. And single-arm reps
torch your core.
Do this Hold a kettlebell in your left
hand in front of your shoulder, bottom
up. Step forward with your right foot
and kneel on your left knee. Drive the
bell overhead 10 times. Stand up,
switch sides and repeat.

Glutes
Barbell Hip Thrust
This activates your glutes
better than any other exercise because
it keeps them under tension
throughout the entire lift, says
certied strength and conditioning
specialist Bret Contreras.
Do this Sit on the oor, your upper
back against a bench, a padded
barbell across your hips. Squeeze your
glutes and raise your hips so your body
is straight from shoulders to knees.
Hold for ve seconds, then lower
downs. Do 10 reps.

Back
Dumbbell Chest-
Supported Row
This is the equal but opposite
exercise to the bench press, says
Robins. Youll correct muscle
imbalances while building incredible
back strength.
Do this Lie facedown on a bench set
to its lowest incline. Hold a dumbbell
in each hand at arms length, palms
facing back. Row the weights to your
ribs, turning your hands so your
palms face in. Do 10 reps.

Calves
Standing Dumbbell
Single-Leg Calf Raise
This can be done anywhere theres
a step or platform. It helps
enhance ankle mobility, which will
boost performance in other lower-
body exercises, says Contreras.
Do this Grab a dumbbell and stand
on a step or a 10-kilogram plate.
Cross your left foot behind your right
ankle, balancing on the ball of your
right foot. Raise your right heel. Do
10 reps, switch sides and repeat.

Hamstrings
Barbell Straight-Leg
Deadlift
This exercise teaches the all-
important hip hinge, which is
essential to powerful, safe
movement both in the gym and out
on the eld, says Contreras.
Do this Grab a barbell and let it hang
at arms length in front of you.
Keeping your knees slightly bent,
push your hips back and lower your
torso until its nearly parallel to the
oor. Now stand back up. Do 10 reps.

Triceps
Dumbbell Floor Press
While traditionally thought
of as a chest exercise, this move
also nails the triceps. It allows for
a greater load on the triceps than a
press down, says Robins. Its also
easier on the elbows.
Do this Lie on your back on the oor
and hold a pair of dumbbells above
your chest with your arms straight,
knees bent and feet at. Lower the
weights until your upper arms touch
the oor. Do 10 reps.
MARCH 2014 131
FOOD AND WINE FESTIVAL | 12 FEBRUARY TO 11 APRIL
THYME
The volatile oils in
this herb help your
body absorb omega
3, slowing brain-
cell ageing
D
A
N

M
A
T
T
H
E
W
S
F
U
E
L
CHICKEN
WINNER
This failsafe roast recipe is so simple
to follow, youll never buy your bird pre-
cooked again. With just a few minutes
prep on Sunday night, you can whip up
450 grams of delicious protein (thats
almost seven times your RDI) to split
across your meals for the rest of
the week. And it all works out
at a couple of dollars per
portion. From now on, you
rule the roast.
INGREDI ENTS
1 large chicken
(about 1.8kg)
1 lemon, quartered
2 sprigs thyme
4 rashers bacon
PER SERVING
METHOD
1
Buy a free-range
organic chook:
youll get a better ratio of
healthy-to-unhealthy fats.
Simply season the bird, stuff it
with lemon and thyme and lay the
bacon across the breast.
2
Cook at 200C for 20 minutes
per 450g of meat, then nish it for
10 minutes at 220C. Let it rest for 20
minutes, then serve with grilled mixed
veg. Thats dinner sorted now read on
for four recipes to keep your muscles
stocked all week.
POWER POULT RY
LEMON AND THYME CHICKEN
100
MINUTES
COOKING
45g

PROTEIN
133 MARCH 2014
P
H
O
T
O
G
R
A
P
H
Y
:

P
I
O
T
R

G
R
E
G
O
R
C
Z
Y
K
CHILLI SAUCE
The sauces capsaicin
is MHs favourite for its
appetite-suppressing,
metabolism-boosting
ability. It tastes
good, too
F
U
E
L
INGREDI ENTS
100g packet
couscous
1 chicken leg,
shredded
1 tbsp Moroccan
spice mix
Mixed nuts and dried
fruit (about 50g)
1 handful chopped
mint (optional)
METHOD
1
Cook the couscous as per the
packet instructions. While its
covered, heat the chicken in a
frying pan.
2
Add the spice mix and fruit and
nut mix (buy one without added
sugar) and cook for two minutes.
The nuts deliver brain-boosting,
heart-protecting vitamins and
antioxidants, while the fructose in
the fruit replenishes your energy
levels after your workout.
3
When the couscous is ready,
add it to the pan with the
mint and a glug of olive oil. Fluff
with a fork and dig in.
POST-GYM RECOVERY
CHEATS FRUITY MOROCCAN CHICKEN TAGINE
PER SERVING
34g

PROTEIN
6
MINUTES
PREP
INGREDI ENTS
2 cooked chicken
wings
2 tsp hot chilli sauce
2 tbsp blue cheese
1 tbsp crme frache
1 celery stick, cut
into chunks
PER SERVING
METHOD
1
This afternoon pick-me-up can be
prepped in the ofce and will keep
you full through to dinner. Toss the
chicken wings with the sauce, then
microwave them for one minute.
2
Meanwhile, mash the blue
cheese into the crme
frache and serve as a dip
with the wings and celery.
Youll get instant energy from
the calcium-rich crme frache,
plenty of hunger-sating protein
from the chicken and a hefty
dose of antioxidants courtesy
of the celery.
4PM ENERGY RELOAD
HOT BUFFALO WINGS WITH EASY BLUE CHEESE DIP
2
MINUTES
PREP
26g

PROTEIN
CASHEWS
Rich in mono-
unsaturated fatty
acids, these help lower
bad (LDL) cholesterol
and raise good (HDL)
cholesterol.
RED CAPSICUM
Just one capsicum packs
200 per cent of your RDI
of vitamin C, helping your
liver eradicate toxins and
charging your immune
system.
MISO
The fermented paste
produces an enzyme-
rich food thats loaded
with good bacteria for
a healthy gut.
INGREDI ENTS
1 chicken breast,
cut into chunks
1 red capsicum,
sliced into strips
zucchini, sliced
into strips
2 wholemeal
tortilla wraps
METHOD
1
Leaving the veg raw in your
lunchtime wrap means that none
of the nutrients are lost in the
cooking process and that theyre
absorbed more efciently by the
body. The fact they take less time
to prepare is an added bonus.
2
Simply lay out the wrap and
place the chicken and veg
across the middle. Add any
sauce you want (we like a dollop
of guacamole for its healthy
fats and salsa for its chilli
kick) and fold for the leanest
working lunch youll ever eat.
POWER LUNCH
READY-IN-MINUTES RAW VEGETABLE FAJITA
INGREDI ENTS
150g straight-to-wok
noodles
1 chicken leg, meat
torn off the bone
1 instant miso soup
sachet (or 15g miso
paste)
1 handful frozen
broccoli orets
Pinch chilli akes
METHOD
1
This meal is the fastest way to
get your perfect pre-training
carb and protein ration. Boil a
kettle and pour half the water
into a pan. Pour the rest over your
noodles to heat them through.
2
Add the chicken, miso mix
and antioxidant-packed
broccoli to the pan of water and
cook for ve minutes.
3
Place the noodles in a bowl
and top with the chicken,
veg and broth, before sprinkling
with chilli. Your MSG-free super
noodles are served.
QUICK DINNER
PROTEIN-PACKED SPICY CHICKEN NOODLE SOUP
135
PER SERVING
28g

PROTEIN
7
MINUTES
PREP
PER SERVING
2
MINUTES
PREP
33g

PROTEIN
MARCH 2014
Carb-deprivation. Fasting. Soup diets. These might be okay for weight loss if your goal is to squeeze into budgie smugglers for a
bodybuilding show. But these crash diets also derail your exercise performance, leaving you feeling about as dynamic as old lettuce.
But theres one group of athletes who succeed in getting lean while maintaining explosive power mixed martial artists.
Mike Dolce is the UFCs weight-cut guru. A former ghter himself, hes now a trainer, nutritionist and the creator of UFC Fit. Here
are his tips on staying strong while cutting down to your ghting weight, even if youve never thrown a single punch.
THE EVIL SHRED
SET YOUR GROUND RULES
Whether youre preparing for the ring or hitting the beach,
get ripped with the weight-cutting secrets of the UFC
Crash dieting is never
sustainable. A far better
solution is to embrace
this simple set of rules
for long- and short-term
improvement. Stick to
them and you dont have
to suffer at the hands of
calorie counting and fad
diets, says Dolce.
Rule 1 Eat only
wholefoods
This is food that
has blossomed
from the land and
sea in the form of
plants, grains and
animal proteins,
says Dolce.
Rule 2 Eat
every 2-4 hours
Youll recover
from exercise
faster, build
more muscle
and have the
fuel to nance
hectic workouts.
Rule 3 Eat until
youre satised
not full
Eating smaller
quantities more
frequently
quickens your
metabolism.
Rule 4 Choose
meals that bring
you closer to
your goal
You are what you
eat, so choose wisely
at every sitting.
Rule 5 Stay accountable
There are a million reasons to
blow off your diet and just one
reason to stick to it: your goal,
says Dolce. If you genuinely want
to achieve, forge a plan and stick to
it. When it comes to your sleep, for
example, you need between six and
nine hours every night, so factor
that into your schedule.
W
O
R
D
S
:

R
A
Y

K
L
E
R
C
K
SHAPE UP FOR
THE OCTAGON OR
JUST EAT OFF ONE.
F
U
E
L
MARCH 2014 137
Dolces motto is dont count calories but make calories count. His eating plan is easier to stick
to than most weight-loss diets because you eat regularly, so you wont feel hungry or deprived.
This ensures youve always got an abundance of energy before and after training, so you can hit
your exercise sessions with maximum intensity and still feel energised afterwards, he says.
COACH
F
U
E
L
PHENOM FLAT WRAPS
SKINNY SUMO
STIR-F RY
Youll need:
1 chicken breast, diced
2 cups broccoli or
asparagus, chopped
1 cup mushrooms, chopped
1 tbsp zero-sodium soy sauce
4 spring onions, chopped
1 handful bean sprouts
1 tbsp olive oil
What to do
Cook the chicken in olive
oil for 4-5 minutes, then steam the
greens until tender yet crunchy.
Saut the mushrooms in a pan,
then add the chicken and greens.
Serve in a bowl and sprinkle with
spring onions, soy sauce and bean
sprouts. Serves 2
CRANBERRY CASHEW SPINACH SALAD
BREAKFAST BOWL
Youll need:
cup buckwheat or oats
cup blueberries
cup strawberries
cup raisins
sliced banana
1 tbsp almond butter
1 tbsp ground flaxseed
Pinch of cinnamon
Almond milk, to taste
What to do
Boil the buckwheat/oats in one
cup of water, then add the axseed
and cinnamon. Turn down the heat
and simmer for 5-10 minutes. Stir
through the almond butter, top with
fruit and raisins, then add almond
milk to thin it out. Serves 1-2
What to do
Slice the chicken breast into
strips and saut in the olive oil for
4-5 minutes. Spread the cottage
cheese on the wraps and line with
dates and chicken. Wrap the whole
lot up and eat. Serves 1-2
What to do
For the dressing, whisk together the
spring onion, mustard, oil and vinegar,
adding pepper to taste. Toss the
spinach leaves with the dressing and
mix in the cranberries and cashews.
Serves 2
Youll need:
3 handfuls organic spinach
1 spring onion, chopped
cup balsamic vinegar
cup olive oil
1 tbsp brown mustard
1 cup dried cranberries
1 cup cashews
Youll need:
2-4 wholegrain or
gluten-free wraps
1 chicken breast
8 dates, pitted
225g plain cottage cheese
2 tbsp olive oil
THE FOOD
DAILY
MEAL
PLAN
20-MINUTE LEAN WORKOUT
Use Dolces workout to accelerate your
metabolism, build strength and get lean
What to do: complete the following exercises
back-to-back, taking a 30-second break between
moves. Repeat the circuit ve times and perform it
5-6 times a week. You can do this anywhere and
itll only take a few minutes, says Dolce.
THREE DAYS AND COUNTING
For near-instant results, Dolce sets out these hard
and fast rules for the nal stretch before D-Day
1. No fried or processed foods, as the fat will be instantly stored.
2. Avoid dairy products, as these can affect your respiratory
systems ability to exercise and can be high in fat.
3. Cut out all salt, as it can make you retain water and
appear bloated.
4. Avoid drinking extra calories stick to water.
5. Dehydration isnt smart. It lowers your muscle function
and cognitive abilities, so you wont be able to pull out your
best cannonball in the pool or chat up the blonde at the
bar afterwards.
1
OVERHEAD SQUAT (20 REPS)
Muscles: quads, glutes, hamstrings, core,
shoulders
A. Stand with your feet shoulder-width apart. In one
hand hold a dumbbell, brick or heavy work folder above
your head. Keep your elbow straight.
B. Bend your knees and hips until the bottoms of your
thighs are parallel to the ground. Rise up, switch hands
and repeat on the other arm.
2
WALKING PLYOMETRIC PUSH-UP (5 REPS)
Muscles: chest, shoulders, triceps, abs, lower
back, glutes, hamstrings
A. Drop into a push-up with your arms straight and body
weight resting on your toes.
B. Explode with your left hand and left foot off the oor
simultaneously with a slight forward step. Then reverse
and explode from the other side. Do four reps forward
and four backward, repeating the process ve times
without stopping.
3
V-UP (20 REPS)
Muscles: core
A. Lie on the oor with your legs straight and
arms extended. Raise your legs so they are
45 to the oor.
B. Flex your abs
to lift your torso
and unbent arms
off the oor as
you bring your
straight legs towards
you. Reach for your
toes (touch if possible),
before slowly returning to
the start.
4
LUNGE (20 REPS)
Muscles: glutes, hamstrings, quads, abs, calves
A. Stand with your feet hip-width apart and arms down.
B. Take a giant step forward with your left foot and bend
your left knee until your left thigh is parallel to the oor
and your knee forms a 90 angle. Reverse the motion,
stepping back to the start. Do 10 on each leg.
5
CHIN-UP (5-10 REPS)
Muscles: back, biceps, abs, forearms
A. Grab a chin-up bar with a shoulder-width, overhand
grip, hanging at arms length. Pop a chair under your
feet if youre not strong enough just yet.
B. Bend your elbows to pull yourself up until your chin
crosses the plane of the bar. Pause, then slowly lower to
the starting position without allowing your body to sway.
TYPICAL MEAL / WORKOUT PLAN
BLUEBERRY
MADNESS
Youll need:
170g plain Greek
yoghurt
cup blueberries
1 tbsp honey
1 tbsp chia seeds
What to do Combine in a
bowl and enjoy. Serves 1
Breakfast
Breakfast bowl
Mid-morning
snack
Orange or
sliced avocado
Lunch
Cranberry, cashew
and spinach salad
Snack
Phenom at wrap
Workout
Detailed right,
followed by
30- minute run
Dinner
Skinny sumo stir-fry
Late-night snack
Blueberry madness
If youre relatively lean and want an extra advantage, try nitric oxide supplements. Sports
Medicine reports that it drives more blood into your muscles and keeps it there for longer.
That means your muscles will stay looking full, long after the taste of that post-workout
protein shake has left your lips.
SUPPLEMENT YOUR APPEARANCE
MARCH 2014 139
WRECKING
BALLS FOR
BELLY FAT
Repair your muscles and add size
only where you want it. This meatball
risotto recipe, from nutritionist
Christine Bailey, provides ve days
fuel in just 30 minutes
INGREDI ENTS
500g lean beef
mince
1 egg, beaten
4 garlic cloves,
crushed
1 tbsp coconut oil
1 Spanish onion,
sliced
400g Arborio rice
2 cans diced
tomatoes
1 litre chicken
stock
2 sprigs rosemary
METHOD
1
Set your oven to 180C while
you get to grips with your balls
of protein. Mix the mince with the
beaten egg, half the garlic and as
much seasoning as you like. Roll
them into small meatballs and fry
in batches in a splash of olive oil
until they start to brown.
2
Now heat the coconut oil in
a deep pan. Make sure its
ovenproof or your kitchen will
feel the burn for the sake of your
muscles. Fry the onion and the rest
of the garlic, then throw in the rice
and the chopped tomatoes; simmer
the lot for 2-3 minutes.
3
Stir in the stock and a few
rosemary leaves, stick on the
lid, then bake in the oven for 15
minutes. When the timer goes,
put it back on the stove until the
rice is cooked taste it every
minute or so to check. Add the
meatballs and divide the 155 grams
of growth-triggering protein into
ve containers. Or just dig in.
TWEAK THIS,
NOT THAT
Two simple ways to
modify the recipe for a
meatball risotto thats
tailored to your goals
+10g PROTEIN
Stir in 100g of parmesan
and 150g of Greek
yoghurt at the end. These
also add calcium and
vitamin D to repair bones
and muscles.
-480kJ
To drop weight, swap
the beef for turkey
mince. It still provides
high-quality protein, but
is lower in kilojoules
and saturated fat.
F
A
S
T
F
O
O
D
The m
edium
-chain fats
in coconut oil are absorbed
quickly, m
ore like a carb than
a fat, says Bailey. It m
akes
them
great for recovery,
especially if you eat them

in sm
all am
ounts in the
m
iddle of the day.
GRAIN
CHECK
Arborio rice is white
and not usually
recommended, says
Bailey. But after training,
the high GI will replenish
your glycogen stores
and cut muscle
fatigue.
HERBAL
REMEDY
Its worth your time
shredding a stalk or two.
Rosemary cuts cortisol
levels after training to
reduce fat storage around
your middle, reports
the University of
Maryland.
THE SPECS (PER SERVE)
DIFFICULTY
EASY
KILOJOULES
2320
CARBS
71g

PROTEIN
31g
TIME TO MAKE
30 minutes
P
I
O
T
R

G
R
E
G
O
R
C
Z
Y
K
F
U
E
L
F
U
E
L
3
Feed your brain
141 MARCH 2014
W
O
R
D
S
:

R
A
Y

K
L
R
E
C
K
;

I
L
L
U
S
T
R
A
T
I
O
N
:

B
R
I
A
N

V
A
L
L
E
S
T
E
R
O
S

@

T
H
E

I
L
L
U
S
T
R
A
T
I
O
N

R
O
O
M
THE PROBLEM
10pm cravings for sugary foods
are derailing your diet. You ate
well all day, but an hour or two
before bed, your sweet tooth rears
its diet-busting head. You dont
lust after broccoli orets, because
youre naturally hardwired to
crave high-kilojoule foods such as
Mars Bars, found research by
Tufts University. Dont feel bad:
the study found that nine in 10
people experience hankerings.
Predictably, the leanest are those
with the cast-iron willpower needed
to deect cravings. Heres how to
galvanise your powers of resistance.
WHY YOU GET THEM
AT THIS TIME
When famished, ve Weet-Bix will
do just as well as a llet mignon,
but cravings are the brains demand
for something specic, which you
tend to visualise, found research by
the Association for Psychological
Science. Night-time raises cravings
because treat foods relax, de-stress
and reward you, says Suzanne
Robertson, a psychologist specialising
in food counselling. Advertising on
TV doesn't help, either.
ALL RIGHT
ON THE NIGHT
Turn your mind into a fortress to protect your
waistline from late-night chocolate cravings
1 Push dinner back by an hour.
This will keep you feeling fuller
and cravings will be less likely to
strike, says sports nutritionist
Gavin Allinson.
2 Eat a bre-rich dinner. You wont
be hungry if you eat foods that are
slow-digesting, such as beans, nuts
and veg, explains Allinson.
3 If youve got a persistent craving,
try acupuncture. Research at the
Congress of Applied Psychology
found this was effective at putting
the pin in long-term cravings.
4 Setting yourself short-term eating
goals such as only eating
late-night snack foods on the
weekend is more successful than
just trying to ght the urge like an
addict, reports the Journal of the
American Dietetic Association.
1 Visualise the sight of a rainbow
and pretend you smell eucalyptus.
Research by the Association for
Psychological Science found that
this strategy lessened cravings.
Probably best to keep those
thoughts to yourself, though.
2 Going for a quick (5-10 minute)
walk puts the brakes on chocolate
cravings, reports the University of
Exeter. Even pacing the house should
do it.
3 Focus on something bland and
repetitive for two minutes, such as
icking to an untuned TV station. This
quelled food cravings, reports the
Association for Psychological Science.
4 Take the time to mentally
rehearse eating an entire chocolate
bar, right down to the last bite.
This makes you less likely to want
to eat the real thing, say scientists
at Carnegie Mellon University.
DO THIS BEFORE YOU
FEEL YOUR CRAVINGS
DO THIS WHEN
CRAVINGS STRIKE
1 Chew gum. The Federation
of American Societies for
Experimental Biology found doing
so helped people cut back their
intake of sugary snacks.

2 Instead of going hungry, Allinson
suggests trying these naturally
sweet alternatives:
Rye toast with jam
Strawberries dipped in
dark chocolate
Plain yoghurt with fruit stirred
through it
Greek yoghurt with avoured
casein protein stirred through; it's
like an instant dessert
Cottage cheese with a few nuts
and a teaspoon of honey
Sugar-free jelly mixed with
Greek yoghurt
WHEN YOURE
POWERLESS AGAINST
YOUR CRAVINGS,
DO THIS
ARE YOU FAN ENOUGH?
Good news for football tragics: studies prove
that die-hard fans of local teams tend to be
both healthier and happier. So the question
isnt Should I paint my face in my team
colours?, its How do I nd more friends who
are willing to do the same?
ON SALE
MARCH 10
SEXUA
L
NETIQUETTE
Men and women are
hardwired to sniff around online. But how you conduct
yourself on Facebook and Twitter could either pique
her interest or turn her off
for good. Develop a foxier following with our social- media plan.
TACFIT IS THE HARDCORE TRAINING SYSTEM USED BY ELITE LAW ENFORCEMENT AND MILITARY UNITS. IT'S AIM:
TO DEVELOP LETHALLY FUNCTIONAL FITNESS WHILE SIMULTANEOUSLY BUILDING RESILIENCE AGAINST STRESS.
DISCOVER WHY THIS REVOLUTIONARY PROGRAM IS TAKING THE WORLD BY STORM.
THE
PAYDAY
MAYDAY
PLAN
Is money too tight to
mention? Eliminate
anxiety between one
payslip and the next
with this smart money
calendar, designed
to make your cash
last and your
savings swell.
IN APRILS MH
E
L
IT
E
M
IL
IT
A
R
Y
F
IT
N
E
S
S
J
O
H
A
N
N
A

P
A
R
K
I
N
OR...
EAT NOTHING
Studies show fasting can
increase your growth
hormone levels by 2000 per
cent. Skip lunch just once a
week to see the benets.
Source: University of Virginia
Medical School
MHS PINK RATING
SHOWS EACH FOODS
GROWTH POTENTIAL
1
Morni ng
Gl ory
2
Fish for a
Compli ment
8
pot of
Gold
4
Well-Oiled
Machine
5
Veg out for
Workouts
6
Learn from
Lecter
Vitamin D deciency is
directly related to lowered
levels of male hormones,
but raw sh such as
salmon sashimi provides
271 per cent of your RDI
per 100-gram serving.
Source: Rikshospitalet,
Oslo University
3
Sleeping
Giant
Pineapple is a great
source of serotonin, a
hormone made between
the brain and digestive
tract that works as a
neuro-transmitter to relax
you. Eat it late to aid sleep
and boost HGH.
Source: Journal of
Clinical Investigation
Add some coconut oil
(1g per kilogram of body
weight) to your pre-
workout shake to boost
your HGH for up to four
hours and improve your
resistance-training power
in the process.
Source: Journal of Endocrinology
If you need a snack pre-
gym, go vegan. Soy beans
are a great source of
L-arginine, which increases
your hormone levels after
only 30 minutes.
Source: Department of Exercise
Science at Syracuse University
Hannibals favourite with
a nice chianti, fava beans,
are high in L-dopa. This
stimulates your pituitary
gland to make extra
growth hormone available
to your muscles.
Source: Kobe University School
of Medicine
Okay, you knew it would
be in here. But protein
benets aside, the amino
acids found in your
favourite cut help you
synthesise L-orthinine,
a compound that raises
your growth hormone by
up to four times above
baseline levels.
Source: University of Houston
Research shows that
as little as 2g of foods
high in the amino acid
glutamine, such as
yoghurt, is enough to
raise production of HGH.
Eat after dinner to top up
your levels.
Source: Department of Physiology,
Louisiana State University
7
Beef up
your Meal
F
U
E
L
SPIKE YOUR
GAINS
You can raise your muscle-building human
growth hormone (HGH) levels the tasty
and legal way by simply eating smarter.
No needles required
Melatonin-rich foods can
increase HGH production
by up to 157 per cent.
Raspberries give the best
boost to your levels, so
throw some on your oats
for breakfast.
Source: Clinical Endocrinology
143 MARCH 2014
ROBERT NOVICK
Senior Vice-President
KEVIN LABONGE
Executive Director,
Business Development
and Global Licensing
JOHN VILLE
Editorial Director
LAURA ONGARO
Deputy Editorial Director,
Womens Health and Prevention
VERONIKA TAYLOR
Deputy Editorial Director,
Runners World
KARL ROZEMEYER
Content Manager
SAMANTHA QUISGARD
Assistant Editor
SHALENE CHAVEZ
Production Assistant
ANGELA KIM
Director, Business Development
and Global Licensing
MARIA URSO
Assistant Director,
Global Marketing
BURCU ACARLAR
International Business
Development Coordinator
MOIRA ONEILL
Financial Analyst
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 Mens Health
Rodale Press. No part of this publication may be

reproduced in whole or in part without prior written permission. Mens Health is a registered trademark and
the unauthorised use of this trademark is strictly prohibited.
KAREN HOLMES
Group Sales Manager
(02) 9394 2289
TIM DEBENHAM
Deputy National
Advertising Manager
(02) 9394 2212
CHRIS MATHEWS
NSW Senior Account Manager
(02) 9394 2251
EZRA AUPERL
Senior Account Manager
(02) 9394 2254
FALENA GEORGIOU
Advertising Co-ordinator
DAVID DEBRINCAT
VIC Senior Account Manager
(03) 8636 7516
PAULA OTOOLE
QLD Account Manager
(07) 3368 4486
PETER ZAVECZ
Director of Magazines
GEREURD ROBERTS
Commercial Director
MIRIAM CONDON
Strategy Director
KAREN DEVESON
Publisher
BRUCE RITCHIE
Editorial Director
LAURA-JADE HARRIES
Marketing Manager
(02) 9394 2703
KELEI GENTLES
Marketing Coordinator
(02) 9394 2105
HANNAH DEVEREUX
Director of Corporate
Communications
NICOLE VIGNONE
Publicist
ALISSA RELF
Circulation Manager, Monthly Titles
KATE LAWRIE
Senior Business Analyst
AVERY CLARK
Production Controller
EMMA ROLLS
Advertising Production
JEREMY SUTTON
Group Subscriptions Manager
SIMONE DALLA RIVA
Regional Sales Director
VICKI ROSSI
Retail Sales and Circulation Director
DEAN PORTER
Production Director
Pacific Magazines, Media City, 8 Central Avenue, Eveleigh, NSW 2015
Phone: (02) 9394 2000 Fax: (02) 9394 2319 Subscription enquiries: 1300 668 118
ESA RUOHONEN
Digital Imaging
JASON SCULLIN
Chief Sub-Editor/Social
Media Editor
CASSIE WHITE
Deputy Chief
Sub-Editor
LESLEY JACOBS
Senior Designer
JASON LEE
Deputy Art Director
JAY ABADY
Senior Designer
DAVID ASHFORD
Creative Director
GRANT TAYLOR
Editorial Coordinator
(02) 9394 2321
LUKE BENEDICTUS
Deputy Editor
PEARL NAIDEL
Picture Editor
BEN JHOTY
Senior Writer
DANIEL WILLIAMS
Associate Editor
IAN COCKERILL
Editor
Hills, spills and river chills await in this dramatic trail
through New Zealands High Country
MARCH 2014 145
TRIP
NOTES
Air New Zealand flies direct
year round from Sydney,
Melbourne and Brisbane to
Queenstown; daily connections
also available via Auckland and
Christchurch. Drive from
Queenstown to Wanaka via
New Zealands highest main
road, the Crown Range, for
unforgettable alpine views.
Visit airnewzealand.com.au or
newzealand.com for more
information. To school up on
Wanaka, go to lakewanaka.
co.nz.
The Motatapu is held
annually around March. For info
on all race events, visit
motatapu.org.nz.
Im the most exhausted Ive ever been and Ive still got about
30 kilometres ahead of me. Arriving at the rst drinks station places
me roughly a third of the way into the annual Speights Summit
Motatapu Mountain Bike race, and despite the beauty of the hills,
I need some at terrain. Sensing Im sufering from the lactic acid
build-up in my legs, a volunteer ofers some advice: Dont worry,
buddy, its going to level out soon.
The chatter at the marshalling area before the race focused on
the magnicence of the scenery to come. But what everyone failed to
mention was how taxing on the legs it would be. Starting on the shore
of Glendhu Bay on Lake Wanaka, the 47km trail winds through the
Motatapu, Soho and Glencoe cattle stations, then into Arrowtown,
formerly one of New Zealands great gold-mining towns.
I soon get a sense that the locals learn to ride shortly after taking
their rst steps. Scores of Kiwis whiz past me as I curse my casual
attitude towards training though Im relieved that the bike leg is
my sole focus for the day. Logistically, the Motatapu is as diverse as it
is ambitious, with six diferent lung-busting events all staged on the
same day. From a trail run and marathon, to of-road triathlon and
multisport, the organisers have fully embraced the quest for sweat
and adventure sought by an ever-growing number of participants.
The little breath I have left is consistently taken away by the
astonishingly scenic alpine ranges. Land of the long white cloud? Not
so much. An unblemished blue sky is only broken by the perpetual
green valleys that shoot out from horizon. Forgetting your camera
would be a travesty here, as every few hundred metres ofers a new
postcard-worthy view (and an excuse for a quick breather).
My wish for less taxing terrain is met around Soho Creek,
but its not without conditions. The steep descent tests both my
bikes suspension and my llings. Pre-race safety inspections are
compulsory and its the rocky slopes of the nal 10km that make
it clear why. Initially, its terrifying, but my speed builds with my
condence. Gripping the handlebars, I y around potholes and
rocks, relishing the challenge of making it to the nish line in one
piece. Sizeable river crossings just after Macetown Road provide a
cool respite from the searing sun.
After four hours and 32 minutes I reach the nish line at
Arrowtown, and despite all my hufng and pufng, Im buoyed by a
smug sense of accomplishment. The atmosphere is humming and,
as I debrief with a group of fellow racers, the conversation quickly
turns to nish times. Even though they all may have whipped me,
their summary is philosophical.
The pain in your legs will pass, but the views up on that
mountain . . . theyll be with you forever.
Riding High
QUEENSTOWN
WANAKA
WANAKA, NEW ZEALAND
DO
For those who like some trivia
with their heart palpitations,
Wanaka River Journeys will
jet boat you through the
majestic Matukituki River and
show you the exact location of
some famous Lord of the
Rings scenes. The twists and
turns are punctuated with
stories of the rich history of the
landscape, and if youre lucky, a bit
of Hobbit gossip as well.
(wanakariverjourneys.co.nz)
Not content with being a Jet
Boat passenger? Then head over
to Oxbow Adventures, where you
can take the wheel yourself. The
pub discussions of just what
would make the Ultimate Man-
cave have been answered by
Oxbow hosts Darb and Lloyd.
From dirt bikes to a specially
designed rally car (and even a
helicopter), theres all manner of
petrol-powered mayhem to get
your kicks. And if the fumes get
too much, take a break at the
clay-pigeon shooting range with
a couple of rounds . . . PULL!
(exclusiveadventuresnz.com)
THRILL
STAY
Any qualms about animosity
towards Aussies from our Kiwi
cousins are squashed by the
"nowt-too-much-trouble"
hospitality of Bazza and Trish,
the husband-and-wife team
behind the Tin Tub Luxury Lodge .
Trishs delicious home-cooked
breakfasts and the panoramic
bedroom views of Lake Wanaka
are the perfect start to the day. If
youre unsure of what to do with
your time, Bazzas encyclopedic
knowledge of the area will set
you in the right direction.
(tintubwanaka.co.nz)
Clockwise from top: river crossings
deliver some cooling relief; release your
inner Bond in the Oxbow Adventures jet
boat; the picturesque Matukituki River.
WHERE
Scan the page to watch
video of Jays adrenaline-
packed NZ adventure.
100%
80%
60%
20%
0%
100%
80%
60%
40%
20%
0%
40%
1092
Number of lies the average
guy told last year, stacked
up in a steaming
mountain of deceit.
728
Number of whoppers
the average woman
says she told though
she may not be telling
the truth.
15
Percentage
of men hoping
OkCupid.com
wont fact-
check their
profile photo.
63
Percentage of men who are
confident they know when their
wife or girlfriend is lying.
Physical
feature guys
are most likely
to lie about.
H
E
I
G
H
T
26
politicians
Percentage of men who add
centimetres somewhere else . . .
21
Percentage
of women
who post
pics that
arent quite
true to life.
1 in 4
Proportion of men
who believed Lance
Armstrong was
telling the truth.
Feature women are most
likely to fudge on . . .
weight
Men who arent trusted even
by other lying men . . .
ONE IN TWO
Proportion of men who have lied
on a first date.
Percentage
of men who
lie about
their age
Percentage of men
who give themselves
raises when talking
to recruiters
and car salesmen
Average amount
they tack on:
$10,000
Percentage of
mens rsums
that include some
creative liberties
Percentage who
were caught
(um, stay off
Facebook, fellas)
Percentage of
men who called in
sick last year
Percentage
of new uni
students
with fake IDs
(yeah, right)
Percentage of
men who have lied
their way out of a
speeding ticket
Percentage
of men whod
commit perjury
to spring a friend
from jail (as long
as they werent
found out)
29%
Increase in the number
of words the average guy
uses when hes lying.
30
39
22
50
30
72
8
21
Bust Childhood Myths
Once your kids lose their
imaginary friends, theyll wise-
up to other fairytales, like Santa.
Ask why he or she thinks Santa
isnt real, says developmental
psychologist Dr Gabrielle
Principe. Then suggest thinking
like a scientist to figure it out.
For example, your son could
write a note (without telling you)
asking Santa to leave a photo
behind. When the big day arrives
with no pic, hell have the real
truth along with some new
reasoning skills.
W
O
R
D
S
:

J
U
L
I
E

S
T
E
W
A
R
T
;

I
L
L
U
S
T
R
A
T
I
O
N
S
:

S
E
C
T
I
O
N

D
E
S
I
G
N
THE TRUTH ABOUT LYING
MEN COME CLEAN ABOUT THEIR MOST COMMON FIBS, FABRICATIONS AND FALSEHOODS
Spot the Liar in Your Inbox
People lie more in emails than
they do face-to-face, according
to research from the University
of Massachusetts. If the
person doesnt address you
by name, thats a red flag that
he or she may be holding back
information, says Dr Marc
Salem, author of The Six Keys
to Unlock and Empower Your
Mind. Other clues? Terse, yes/no
answers or messages laden with
minutiae but no real substance.
ROBERT DE NIRO MICHELLE PFEIFFER AND TOMMY LEE JONES
OUT NOW ON BLU-RAY, DVD & DIGITAL
FROM LUC BESSON PRODUCER OF TAKEN AND EXECUTIVE PRODUCER MARTIN SCORSESE
SOME CALL IT ORGANIZED CRIME.
OTHERS CALL IT FAMILY.
INCLUDES
80 HOURS ON YOUR SIDE
Get i n t ouch at www. t i ssot . ch
TISSOT LUXURY AUTOMATIC
An exceptional and timeless piece offering 80 hours
of power reserve with a revolutionary COSC
certied Powermatic 80 movement, in a 316L stainless
steel casing with see-through caseback
and water resistance up to 5 bar (50 m / 165 ft).
RRP $1,225
IN TOUCH WITH YOUR TIME

Mens Health Australia - March 2014

Загружено:

Сведения о документе

Исходное описание:

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Mens Health Australia - March 2014

Загружено:

Авторское право:

Доступные форматы

Intelligence and agility make it a breed apart.

Mazda CX-5 with SKYACTIV TECHNOLOGY is able to

We dont often blow our

Stand holding the dumbbell in both hands

2 medium lemons, juiced

1 tsp garlic powder

1 small tsp salt

500g skirt steak or flank steak

Vegetable oil for cooking

6 medium tomatoes, halved

1 medium onion, quartered

teaspoon dried oregano

teaspoon ground cumin

1 whole dried red chilli, stem removed,

1kg fatty pork shoulder, cut into 4cm chunks

1 tbsp lard or vegetable oil

orange, cut into 2 pieces (skin on)

medium white onion, thinly sliced

4 garlic cloves, peeled

1 tsp dried oregano

1 tsp table salt (or 2 tsp coarse salt)

10 tomatillos, husks removed (look for them in

1 jalapeos, destemmed and seeded

cup coriander (leaves and stems)

small onion, chopped

Stayed the same

Rodale Press. No part of this publication may be

Вам также может понравиться