muscle & fitness australia - january 2016

7/23/2019 Muscle & Fitness Australia - January 2016

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DWAYNEJOHNSONROCK OF THE

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JANUARY 2016 ISS. 335

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Inside

JANUARY 2016

VOLUME 335

IN EVERY ISSUE10 HOT LIST

12 EDGE

22 TRAIN

34 EAT

108 SUPPS

ON THE COVER

Dwayne Johnson

Photograph by Per Bernal

FEATURES

8 GUEST EDITORS LETTERDwayne Johnson oversaw many

aspects of this issue. Here, he sounds

off on what M&F means to him.

48SCHOOL OF THE ROCK

He has a story to tell, and with

each chapter of that story, a

valuable lesson to share.

60 MAN OF THE CENTURY

Why this months cover guy is the

man to carry the torch of fitness

into the future.

62 12 WEEK CHALLENGE

Strip fat and pack on muscle

with our simple food plan.

70 TIME UNDERTENSION TRAINING

You dont have to go super-

heavy to pack on mass.

78 SUPPSFOR FITNESS

Maximise results

with the right

supplements.

8475 YEARS,75 TIPS

For 75 years, weve

helped putM&F

readers ahead

of the curve. Heres

the best advice

weve ever shared.

95 GRAPPLINGFOR SUCCESS

We profile UFC

fighting champ

Kyle Noke.

98 RESULTS-FOCUSED

How to choose a

credible personal trainer.

104 STRAIGHT UP: DELTS

This routine will get your

delts growing again.


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HIGHOCTANE

After a really long day and being pretty tired I had a double dose ofHigh Octane before I went to the gym at 7pm. I had so much energy Igot kicked out at 10:30pm when the gym closed. 3.5 hours and I couldhave kept training. WOW, this stuff works.

I.V

I play basketball and High Octane has taken my game to a new level.Just when I think I should be getting tired is when it really kicksin. Unending stamina, strength and mental clarity like I have neverexperienced, with no come down. Unbelievable.S.P

I took your recommended dose of High Octane before a long distancecycle race that I usually just barely nish. This time I nished 3rd inmy age group and I wasnt even tired when it was over. Im 65 years

old. Thanks a lot Eden Healthfoods.T.M


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8 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6

GUEST EDITORS LETTER

Full circleDuring the lowest point of my life,this magazine was my rock.BY DWAYNE JOHNSON, GUEST EDITOR

IVE OFTEN TOLD THE STORYof how I was evictedfrom my home when I was 14. How my family was payingrent week to week and couldnt keep up with the bills.How we cried, how we were out on the street, how I fellin with a bad crowd a theft ring and how I wound upin jail because of it. But my parents and I eventuallyfound our feet. I found college football, WWE and finally,show business. The rest is history.

What many people dont know is that through all those

really crappy times, Muscle & Fitnesswas one of the fewthings I could turn to for inspiration. It didnt just teachme how to lift and eat to build a better body. In manyways, it taught me about manhood itself. It taught meabout hard work and where it can get you. The menwho appeared so frequently on the cover ArnoldSchwarzenegger, Franco Columbu, Sylvester Stallone were men of action. They built their bodies, and theirlives, on the bedrock of hard work. Conversely, itseemed to me that other magazines chose to extolcelebrity and style as mans crowning achievements.

Im not putting the other magazines down. Whereveryou find inspiration, use it. But to me, Muscle & Fitness

was the one magazine for which charisma alone couldntbuy you a cover. You had to be built and todo that, you had to be willing to buass for years on end. In those pagand through the example of the methe magazine featured I started tsee a way through my troubles.I wasnt in control of any of thecircumstances that surroundedme, but I was in control of mybody. M&F taught me how totake control and in many waysplanted the seeds for a lot of my fsuccesses. To come full circle anda part of this magazine and help pathat positive message forward isan absolute honour. Thank you toeditor-in-chief Shawn Perine andthe whole M&Ffamily for havingme on the cover for a seventh timeLets keep paying it forward.

Dwayne Johnson

Founding ChairmanJoe Weider (1919-2013)

Founding IFBB ChairmanBen Weider (1923-2008)

Executive EditorArnold Schwarzenegger

Editor in ChiefShawn Perine

EVP/Group Publishing DirectorChris Scardino

Managing EditorBrian Good

Group Training Director Sean Hyson

Group Creative DirectorAndy Turnbull

Senior EditorJoe Wuebben

Both the paper manufacturer and our printermeet the interna-tional standard ISO 14001 for environmental management. Thepaper comes from sources certified under the Programme forEndorsement of Forest Certification scheme (PEFC). Pleaserecycle this magazine or give it to a mate.

PUBLISHERIan Brooks

EDITORIALEditorGary Phillips; [email protected]

Chief Sub Editor Alison Turner

ARTArt DirectorLee McLachlan

SUBSCRIPTIONSSubscriptions ManagerJulie Hughes

(02) 9439 1955; [email protected]

ADVERTISINGAdvertising RepresentativeSonja Halstead

[email protected]; 0411 515 871

ADVISORY BOARDRich FroningThe reigning and four-time CrossFit Games champ

Greg GlassmanCo-founder of CrossFit, the worlds fastest growing fitness movement

Jim ManionChairman of the IFBB pro league and president of the US National Physique Committee

Nick MitchellOne of Britains leading personal trainers and owner of upfitness.com

Mike OHearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo

David SandlerOne of the worlds leading strength and conditioning coaches

Tim ZiegenfussSports nutrition and exercise scientist who is chief executiove of the Centerfor Apllied Health Sciences

PARAGON MEDIA PTY LIMITEDABN 49 097 087 860

Level 2, 174 Willoughby Road, Crows Nest, NSW 2065

PO Box 81, St Leonards, NSW 1590Tel: (02) 9439 1955 Fax: (02) 9439 1977

www.muscle-fitness.com.au

Muscle& Fitnessis published 12 times a year. Printed by Offset Alpine. Australian distribution bywork Services. Tel: 1300 131 169. New Zealand distribution by Gordon & Gotch Tel: 02 9625 3000.Copyright 2015 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitnessisished under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission.part of this publication may be reproduced, translated or converted into machine-readable formanguage without the written consent of the publisher. Muscle & Fitnessis a trademark of Weiderblications, LLC and is used under licence from Weider Publications, LLC and may not be used or

produced without permission from Weider Publications, LLC. Articles express the opinions of theauthors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.

WEIDER PUBLICATIONS, LLCA SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker

Executive Vice President/Chief Marketing Officer Kevin Hyson

Executive Vice President, Consumer Marketing David W. LeckeyExecutive Vice President/Chief Financial Officer, Treasurer Chris Polimeni

President/CEO, Distribution Services Inc John D. Swider

Executive Vice President/Chief Digital Officer Joseph M. Bilman

Executive Vice President, Digital Media Operations/CIO David Thompson

General Manager, AMI International & Syndication Laurence A. Bornstein

Director, International Licensing Branding Marianna Gapanovich

Director, Rights & Permissions Fiona Maynard

Syndication Manager Maribel Dato

Production Assistant Paul Miller

PEFC/xx-xx-xx

Environment

ISO 14001Certificationappliesto

OffsetAlpine Printing

AU

STR

ALIAN

Sincerely,

st youres no

turebey

.

Net

publNoor lPurep

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1 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6

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The trouble started about two yearsago. Though Klutka ran half marathonsregularly, he noticed that his workcapacity had suddenly diminished. Hisruns started to feel harder, and shortdistances began to tax him. When hislegs began to swell, he thought itmight be a complication from old backinjuries he suffered while playing highschool football. The issue came to a

head one day when he could push his

Its the will

to survive.A terminal cancer diagnosis couldnt keepMATT KLUTKAout of the gym. Every dayhes training his arse off and with everyrep, defying the odds.BY MATT TUTHILLPHOTOGRAPHS BY CHRISTOPHER NOLAN

IF YOU HAD ONLY A FEWweeks to live, how would you spendyour time? Most guys answer it thesame way: go out with a bang.Forget training and eating clean.

Matt Klutka isnt most guys. Hesfacing that very question now, and notas a hypothetical. In August of thisyear, doctors gave Klutka just a fewweeks to live. Since December 2013,Klutka has been battling a rare form ofcancer that began in a vein near hisheart and spread to his liver andlungs. Multiple surgeries have

weakened him. Chemotherapy has

made him sick. And despite somesuccess in his treatments, cancer hascome back each time. Nevertheless,nearly every day, the 36-year-old istraining, either in his basement gym orthe local place near home. If old habitsdie hard, Klutka gives new meaning tothe adage. Even as chemo sent himrunning to the toilet to puke, youcouldnt keep him from the weights.

Its the will to survive, Klutka sayswhen asked why hes still training.To be here for my son. Eating cleanand working out the only thing it

can do is prolong my life.

EWS IEWS SP RT


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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 1 3

and training again in August of 2014,a scan revealed spots on his liverand lungs. It meant more chemo

and another surgery in November.By January of 2015, the spots wereback yet again. This time, Klutkawas offered an trial of a new drug.

They call it immunotherapy, hesays. It teaches your immune systemto fight the cancer cells. It had worked

for others. It didnt for me.Moreover, the drugs destroyed histhyroid, the clots came back and newcancer formed in a vein close to hisheart. When doctors discovered thenew mass this past August, they toldKlutka he had just a few weeks to live.

Its very overwhelming, Klutkasays. The first thing I thought aboutwas my family my parents, my son,my girlfriend how much Im going tomiss them. You think, How could thisbe happening? Ive worked so hardthis whole time, how could it begetting worse? Then you come backdown to earth. You just get back intoyour regular routine and have a willto live. Im still eating clean. I keepgoing with my workouts even ondays I dont want to. I push myself to

get up and do it. I feel good right now.I have pain in my chest its hard tobreathe when I do cardio because Ihave tumors and clots in my lungs.

But how much do the doctors reallyknow? They cant cure it, so how canthey tell me I have only weeks to live?

Amazingly, Klutka insists that thewhole situation is a blessing.

For me, its put a lot of things in

perspective, he says. The thingsI used to worry about, I know theyremeaningless. I wanted to make all thismoney and buy all these things. Andnow I realise all the most importantthings are right in front of me: my son,my mum, my dad, my girlfriend, myfriends. Time is the most preciouscurrency we have. You never knowwhen yours is up. You have to takeadvantage of every moment becausethat can be taken away in an instant.

Klutka is continuing to defy the oddsand has been able to maintain a levelof strength in the gym thatsuncommon to most men, never mindcancer patients just four months agohe hit 21 reps of a 102kg bench, andbenched 142kg for three reps.

Training takes me to a placewhere Im at peace. I can gather mythoughts, Klutka says. I reflect onthings while Im working out. It helpsme work through everything. Its astress reliever. And it helps me feel likeIm still working toward surviving. Ivenever given up on anything, and Im

not going to start now.

thumb nearly an inch into his shin.Thats how bad the swelling was,

Klutka says. A co-worker told me,That usually means only one of twothings heart failure or kidney failure.

Klutka was rushed to the hospital

where doctors found heavy bloodclotting and a large mass that hadtaken root in his inferior vena cava,the largest vein in the body that bringsblood back to the heart from thelower extremities. Doctors initiallybelieved it was a clot, but a secondopinion found that it was cancerous.

Klutka immediately underwentaggressive chemotherapy in thehopes of shrinking the mass enoughto remove it surgical procedure thatcarried a survival rate of only 30-50

per cent. After a week of constantheadaches and vomiting from chemo,he made a decision: if he was going tosurvive surgery, he needed to be inthe shape of his life. He took himselfoff bed rest and went down to thebasement with one of his friends.They devised circuits of 10-15 reps onexercises with two minutes of jumpingrope between. On chest day hedbench, then do dumbbell flyes, ringpush-ups and incline dumbbell presses.

Klutka would often get sick in the

middle of a routine, run to the toilet tovomit, then return to finish his set. Butrather than lose weight, he built upfrom 86kg to 93kg in three months.

The surgery in March 2014 wassuccessful. Besides removing themass, doctors also took his rightkidney (which had died due to lack ofblood), part of his intestine andscraped his aorta and pancreas. Butcomplications ensued. His body beganleaking lymphatic fluid. Doctors put in aport in the side of his abdomen to drainfluid and kept it there for two months.

His long slog continued: a surgeryfor his back issues followed, and hecaught an infection that paralysedhim for two months. More surgerieswere required to fix the damage.

By the time he was back on his feet

IVE BEEN BLESSED WITH A LOT OF

AMAZING THINGS IN LIFE THERES

NO REASON TO FEEL BAD FOR ME.

NEVER STOP FIGHTING Klutka trained through chemotherapy, vomiting between sets.

INSPIRATION EDGE


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EDGE ASKM&F

BurningquestionsWe answer the fitness queries that are keeping you up at night

YOU DONT NEEDa row of machines ora rack of weights to get

in a good workout. Your body weightcan provide all the resistance youneed to build strength and sculptmuscle. Try this quick workout fromEric Von Frohlich, owner of EVFPerformance and co-owner of RowHouse in New York City. Its designe dto target all your major musclegroups while also boosting your

heart rate in just 15 minutes.

Im on the road a lotfor work, leaving mewith limited access toequipment. Whats asimple circuit I coulddo anywhere?

JAKE L

CLAP IT UPClap push-upsbuild explosive

power neededfor all athletes

whereas standardpush-ups build

strength

A:


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ASK M&F EDGE

CLAP PUSH-

REPS: 5Perform a push-so you can clap

SQUAT

REPS: 10Stand with feet sand squat as dee

SIT-UP

REPS: 15Move through the

of motion.

THE 15-MI

DO-IT-AWORKO

Perform as a circuit

minutes are up. Rec

D U S T I N S N I P E S

Q:Are there anybenefits to

weight training onan empty stomach?

MATT C

A:It may sound like theequivalent of sending you into

a NASCAR race with an emptytank, but training fasted is bothsafe for your muscles andadvantageous for fat loss. In fact,a 2009 study in the EuropeanJournal of Applied Physiologyevenreported that training on an emptystomach boosted the bodysresponse to a post-workout shake,potentially signalling more muscle

growth. The only danger to trainingfasted is if the fasting periodextends beyond 22 hours anextreme case that risks muscle

Q:I have anagging

lower-body injurythats screwingup my cardio.What can I do?

JACK M

A: You can almost always findsomething that will allow

you to maintain your fitness level,says personal trainer MichaelConlon. If you have access to apool, swimming or deep-waterjogging offers cardio thats friendlyon joints. Low-impact options likean elliptical or stationary bike are

also solid. If running is yourpreference but you cant handlethe impact right now, check outthe anti-gravity treadmill thats

U A R Y 2 0 1 6

p explosivele t

ulder widthy as you can.

ull ra

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WHER

repeat until 15

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u you e gym e oeakfast, youll be fine. Andnt worry about having enough

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1 6 M U SC L E & F I TN E S S J A NU A R Y 2 0 1 6

EDGEASK THE DOCTOR

Pain inthe neck

D A V I D Y E L L E N

Muscle strains or tension often leadto neck pain. A strain can be causedby anything from slouching at yourcomputer to heavy deadlifts orshrugs. Typically, it can be remediedwith exercise (see box at right),cold packs or by fixing your deskergonomics so that you sit upright

and always look straight ahead.

Neck pain doesnt have to ruin your day. Justa few exercises can have you feeling better.BY JOHN GALLUCCI

Do three rounds of thefollowing three

exercises. In each round, do three

reps in each direction described.

Hold an isometric contraction ineach position for five seconds.

THE FIX

PROTECTYOUR NECK

CERVICAL ROTATIONTurn your head slowly

side to side.

CERVICAL FLEXIONIn a slow motion, bend

your head forward andreturn it to rest.

RETRACTION/PROTRACTIONMove your shoulders

all the way forward and back.

ABOUT THE DOCTORJohn Gallucci Jr is a physical therapist

and athletic trainer, and is an expert in

injury prevention, rehabilitation, sports

medicine and athletic conditioning.

NECK PAIN CAN BE CAUSEDby injury to any of the structuresin the neck: the muscles, nerves,vertebrae and the discs in betweenthe vertebrae. Many people describeit as having a stiff neck. If neckpain involves nerves, you may feelnumbness, tingling, or weakness

in your arm, hand or elsewhere.

KNOW THEPROBLEM

Neck pain is mostoften caused by

poor posture, stressor overly rigorous

exercise.


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Strong is thenew sexyPersonal trainer, nutrition and health coach and IsoWhey Sports athlete

ALEXA TOWERSEY finds some time between workouts to talk to us.

EDGE HER FIT

of a bigger picture. In my role as a

nutrition and lifestyle coach, I helpmy clients identify and become awareof any limiting factors, outside oftheir training, that could be preventingthem from reaching their goals.

I find a lifestyle diary a really usefultool. Recording what you eat, whenyou eat it, when you go to bed, ifyou wake up at night, how often youtrain, when you recover and evenwhen you go to the bathroom,provides some really usefulinformation. It also allows us to

build a plan of attack to addressthe limiting factors. I usually givemy clients one piece of homework orone thing to change each week. Thismakes the change less overwhelming,making it easier for a new lifestyle tobe created and sustained.

How often do you work out?What do you generally do?My training has completely changedfrom when I was younger. I used todo predominantly high-volume andhigh-intensity training, and my bodyresponded really well. These days,I stay leaner by focusing more onstress management. Training everyday is a necessity for me, not somuch physically, but becausepsychologically it makes me feel good.

I embrace the philosophy thatrecovery is just as important astraining, so I try and balance myyang workouts (weights,plyometrics, HIIT) with my yinpractices (yoga, foam rolling,infrared sauna, Pilates, Epson

salts baths, power walking).

SHE STARTED WEIGHT

TRAINING on a mission formuscles after being teased as a kidfor being too skinny her nicknamewas Alexa Anorexia! So training,and the weights room, became hersanctuary. Now its her profession.

Whats it like to be a PT?If I had to describe being a trainerin one word, it would be empowering.For me as a trainer, there is nothingmore rewarding than seeing a womangain strength and self-confidence in

the weights room, and then watchinghow this changes their attitudetowards the rest of their life.

In Hong Kong where I was the senior

strength and conditioning coach at anMMA gym, I was renowned for beinghardcore (voted in the top 5 toughesttrainers in Asia) and I trainedpredominantly males who just wantedto get their asses kicked. However,in Australia, I train primarily females.Being a bit of a tomboy, its not aspace I saw myself in, but if Imhonest, I love it. Im a firm believerthat women should support and uplifteach other, and Im so incrediblyblessed that Im in a position to do

that both physically and mentally.

Why do you think havinga trainer makes such adifference?In terms of training the individual,its all about training for anobjective. Whether youre trainingto put on lean muscle, lose body fat,run a marathon or address an injury,if you dont have an objective itsimpossible to put together a planof attack. And if you dont knowwhat you want to achieve thenhow do you measure your success?

Working with a trainer offers youadditional support to enable you toreach your goals. Theyll work with youto develop a plan thatll work foryou and also be there throughout thejourney to encourage and push you.

What does a nutritionand health coach do?The importance of lifestyle choices isunder-estimated. Stress management,exposure to toxins, sleep and

recovery are all vital components


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FOLLOW ALEXA on Instagram:@actionalexaand find her on theweb at alexatowersey.com

Favourite and least favouriteexercise?Im all about creating curvesand building a booty, and I still

to this day, love the feeling ofempowerment I get from liftingweights. Every day is legs day forme, and theres always a hip thrustand hamstring curl variationin there somewhere!

Outside of the weights room, Imalso a fan of hot yoga and boxing.Hot yoga is a fantastic complementto weight training, especially forwomen. The hot room encouragesan increased range of motion whichtranslates into better range in your

weight training, the heat enhances

detoxification processes and thetwisting movements improvedigestion and lymphatic drainage.

My least favourite exercises are

usually the ones Im not good at.We all have a tendency to go intothe gym and train our strengths andavoid our weaknesses, when it reallyshould be the opposite way around.There is only one exercise I hate andthats swimming my Dad told meonce that Jawsruined my life!

Anything exciting comingup for you?Im currently working on building mybrand Creating Curves, and I have

just launched my weights-based

program to the media in Hong Kong.Thats exciting as I havent been backto my old stomping ground sinceI left two years ago.

I love teaching and educatingwomen, so my aim is to roll out myprogram and practical technique-based workshops throughoutAustralia and then internationallynext year. I think with all the strongfemale role models coming to theforefront of the fitness industry,its an exciting place to be finally fit is in and strong is mostdefinitely sexy.

My first full retreat looks like it willbe held in Sri Lanka next July as

well, so watch this space!


20/116

Tri-force

EDGEEXTREME FITNESS

FIN

IS

H

ER

P

IX

Professional triathlete PEDRO GOMESknows that sometimes less is more.

BY MARK BARROSO

FORPRO TRIATHLETE PedroGomes, more training doesnt meanbetter results. The two-time Ironmanchampion finds that harder trainingsessions followed by adequaterecovery yields more speed.

Keeping a balance between weeksof 30 hours of hard training and

weeks with 15 hours of easiersessions will make you faster, saysGomes. In the off-season, its 15hours biking, seven hours swimming,and the rest running.

Aside from sport-specific training,Gomes, 32, does squats, planksand floor exercises for corestrength and to prevent injury.The most intense training sessions

mimic the storied Ironman WorldChampionship race in Kona, Hawaii.

An island is nothing more than aneight-hour training day, says Gomes.In training, Ill do an hour swim at racepace, five to seven hours biking with30-minute race pace blocks, then I run.

To help recover from a race,which can take a few days, Gomessays nutrition is key, and he usesCompressport full-leg sleeves tohelp improve blood flow to hisoverworked muscles.

In 2016, Gomes looks to improve hisperformance at Kona where over2000 of the top 50 triathletes inthe world get a slot. Professionaltriathletes want to win at Kona, andthats my goal. Its our Olympic Games.

GOMES TOP3 IRONMANTIPSThinking about doing

an Ironman? Gomes

says to start here.

BUDDY UPFind someone who

has done a triathlon andfollow them every stepfrom registration tofinish. A lot of things can

help you finish faster.

JOIN A GROUPFind a group of

triathletes in your townand train with them. Adda good cause to yourchallenge and train withCan Too (cantoo.org.au).

FUEL RIGHTFor long triathlons,

find a nutrition plan thatworks for you. Race-daynutrition takes you along way.



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RENU 28If your skincare entailsletting the shampoosuds run over yourface, youll be glad toknow that applyingRENU 28 after yourshower is just aseasy, and what youget in return vibrant,younger-looking skin makes it worth theeffort. Clinically provento reduce wrinkles,improve skin texture,and increase elasticityand moisture.aseaglobal.com

GARMININDEXSMART SCALEIn addition to weight,this scale measuresbody mass index,body fat percentage,water percentage,muscle mass andbone mass. Designedfor multiple users,this scale has aneasy-to-use interfaceand automaticallyuploads measurementsover wifi to GarminConnect.garmin.com.au

POWERTUBEPROFLEXIBANDThis is speciallydesigned to improveupper and lowerbody flexibility whileensuring controlledand safe movement.Perfect for safelyreaching flexibilitygoals. FlexiBands areavailable according toheight in small (pink),medium (orange)and large (green).powertubepro.com.au

POWERTUBEPRO TRACKBALLA handy and compactitem that massagesevery part of thebody, ideal forrelieving muscletension and neckand back pain aftera long and tiring flight.Also comes with anexercise book thatincludes over 40exercises. Designedto improve flexibility.powertubepro.com.au

What you wantThe latest and greatest stuff to keep you looking and feeling awesome.

GYM BAG EDGE


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appealAfter a top four

finish at the 2015 MrOlympia Mens PhysiqueShowdown, IFBBphysique pro RYANTERRY is training to getbigger and leaner thanever. Find out how the2010 Mister Internationalis getting jacked fast.BY MARK BARROSO

BUILD MUSCLE,

BURN FAT,

PERFORM BETTER



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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 2 3C H R I S T O P H E R B A I L E Y

IFBB PHYSIQUE PRO Ryan Terryis in the business of fitness, and his

stock is soaring fast. In 2016, the

aesthetic Briton and owner of RTPro Wear hopes to get invited to the

Arnold Classic Mens Physique, defend

his Pittsburgh Pro title and compete

at the New York Pro. For Terry,

intense training is a habit.

Ive had a passion for training since

I was 14, Terry says. When I was

younger, I did gymnastics, swimming

and soccer. I had a good response

when I did more weight training.

In the past five years, Terry has

put on about 11-12kg, and his

off-season training is still gearedtoward size.

I do two weeks of heavy weight, low

reps with long rest periods; then two

weeks of slightly more reps, less rest,

plus dropsets/supersets; one week of

15 to 18 reps with no rest; then I start

back at Week 1, Terry says. Youre

trying to shock the body every week.

To stay lean the former plumber by

trade does steady-state fasted cardio

in the morning six times a week.

Staying lean year-round is a

necessity, Terry says. You get abouta weeks notice for photo shoots, and

thats my main source of income. Im

never more than about nine to 10

pounds (4-5kg) off my stage weight.

TERRYS TOP 3 ABS TRAINING TIPSFollow these pro tips to carve a ripped core like the

one that Terry is famous for.

RAISE YOUR LEGS

I start my abs workouts

with the hanging leg

raise, which helps

achieve the V. Its my

favourite abs exercise.

DONT GO HEAVY

Dont use heavy

weight with oblique

moves; youll thicken

the waist. Use high

reps and light weight.

SHAKE THINGS UP

Vary your workouts so

you hit upper, lower,

obliques, transverse

abdominis and the

entire core.

TWO-TIMECHAMP

Terrys accoladesinclude the 2013European Arnold

Classic Championshipand a British National

Championship.

TERRYS ARMS AND ABSWORKOUT

EXERCISE SETS REPS

Triceps dip* 4 8

Single-arm triceps

cable pushdown 3 10-12**

Skull crusher 3 10-12

EZ-bar curl 3 8-10

Single-arm DB curl 4 8-10**

DB hammer curl 3 8-10

Sit-up 4 50

Oblique twist 3 20**

Plank 3 Failure

Weighted crunch 3 12-15

* Start with body weight and pyramid up.one dropset on the last set to failure.

** Each side.

PHYSIQUE TRAIN


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2 4 M U S C L E & F I T N E S S J A NU A R Y 2 0 1 6

Try this non-stop circuitdesigned to tighten upyour whole body.

I A N S PA N IE R

TRAIN BODYWEIGHT

Hangtime

THE HANG TIME

WORKOUT

E XE RC ISE RE P S

Hanging leg raise* 10

Walking lunge 10 each leg

Clapping push-up 5-10**

Squat jump 30 sec

DIRECTIONS:set a timer for 10 minutes

and do the following circuit non-stop.

*Do straight raises the first set, followedby oblique raises (shown) for each side.**Start with 10. Work down as you fatigue.

ANDY MCDERMOTTis a fitness coach in

Hollywood. For free training advice, follow

him on Facebook:AndyMcDermottFitness,

Instagram: @andymcdermottfitness and

Twitter:@andymcd23

QUICK TIPThe goal isnt

speed, its control,McDermott says. Ifyou swing your legs,

you remove coreactivation fromthe equation.

WHY ITWORKSThe stabilised exercises serve as

active recovery from the explosive

work. Since youre using a differentleg-raise variation on each set,youll hit your abs and obliques

from a variety of angles. This is

total-body HIIT that will have thesweat pouring off you and leave

your entire core sore the next day.

WHAT IT ISA four-station bodyweight circuit

designed by celebrity trainer AndyMcDermott. You start with twostabilised exercises performed

under control: hanging leg raises

and walking lunges, then finish witha pair of explosive moves: clapping

push-ups and squat jumps. Try toset a manageable pace.


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J A N U A R Y 2 0 16 MU SC L E & F I TN E SS 2 5D U S T I N S N I P E S

Press protection

QUICKTIP

More rear-delt andupper-back work willhelp to balance out

the muscles inyour shoulders.

OUR ADVICEAn aching shoulder often meansimpingement. This is usuallyaggravated with overhead pressing,but pressing on an angle can taketension off the joints. Wedge a barintoa corner and press one endof it on a 45-degree angle (likeyoure throwing a lever) this iscalled a landmine press. You shouldalso prioritise pulling in your backworkouts and do more rear-delt work,as that will help correct the muscle

imbalance that set up the injury.

JOHNS

NEW WORKOUTEXERCISE SETS REPS

Landminepress 4 12-15

Rear-deltraise 4 20

Lateral raise 3 15

Front raise 3 15

JOHNS

OLD WORKOUTEXERCISE SETS REPS

Dumbbelloverhead press 3 10

Front raise 3 12

Lateral raise 3 12

Rear-lateral raise 3 12

M&FRATING: C

John C. sent us his delt workout and said he suffersfrom shoulder pain. Heres how we helped him work around it.

BY SEAN HYSON

RATE MY WORKOUT TRAIN


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2 6 MUS CL E & F I TN ES S J A NU A R Y 2 0 1 6

TRAIN INSTANT MUSCLE

E D G A R A R T I G A

Pain-freeshouldersPerforming the lateral raise with a slight bendin your hips hits the delts without wearing

down the shoulder joints. BY SEAN HYSON

DIDYOUKNOW?

You can also performlateral raises with acable to get moreresistance at thebottom end of therange of motion.

HOWTODO IT

HINGEDLATERALRAISE

QUICK TIP

Many lifters make

a pouring motion

while raising theweights, turning

their pinkies up, toactivate the side

delt better. But this

can cause shoulderimpingement over

time. By bendingthe torso forward

a bit, you get more

direct tension onthe delt without

having to twistthe wrist, thereby

sparing the

shoulder jointsand building

muscle safely.

HOLD A

DUMBBELL

in each hand with

arms hanging atyour sides. Keeping

your lower back

in its natural arch,bend your hips back

until your shouldersare just in front of

them. This puts you

in position for yourside delts to work

optimally as youraise your arms.

RAISE THE

WEIGHTS

straight out to your

sides but no higherthan 90 degrees

with your palmsfacing down. Keep

a slight bend in your

elbows. Lowerthe weights under

control. Dont swingyour reps up.

GROOM

INGBYCHRISTIECAIO

LA;SHOTONLOCATIONATM

ATRIXFITNESS,

ASTORIA,

NY


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QUICKTIP

Start with ashallow angle toget used to the

exercise andmake it steeper

over time.

GET MORE training tipsand diet advice by following

Sean on Twitter: @seanhyson

There may be no better exercisefor making your abs pop than thedecline sit-up, which trains all yourdeep core muscles and the six-pack muscle so it really pops.BY SEAN HYSON

ANGLEA BENCH

downwards. Hookyour feet under

the pad and

hold a weightplate on your

chest.

HOW TO DO IT

DECLINEWEIGHTED SIT-UP

DIDYOU KNOW? The decline sit-up works not only the

abs but also the hips, making you a better runner and

stronger squatter. The extra weight forces maximum

recruitment of the rectus abdominis, promoting growth of

the six-pack muscle so it can show even under your shirt.

EXHALEAND CURL

your body up offthe bench until

your elbows

touch your thighs.Slowly return to

the start.

Lay back,six-pack

E D G A R A R T I G A

GROOM

ING

BY

CHRISTIECAIO

LA;SHOTONLOCATION

AT

M

ATRIX

FITNESS,

ASTORIA,

NY

ABS AND CORE TRAIN


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Power to

the lifer

TRAIN EXPERT ADVICE

Personal trainer SHANE ADJIBADEs bodytalks to him. If youre listening, so does yours.

I WOULD NEVER discourage

anyone from doing any form of

physical activity. But to get results

that stick, it doesnt get any better

than compound exercises.

Before you decide to work

with a personal trainer, ask him

or her to explain his or her fitness

philosophy to see if its in alignment

with your own.At one time I wanted to be

known as the toughest trainer around.

But to be a good trainer, you dont

have to kill people in the gym.

Strength training

empowersyou.An 83-year-

old woman said that to me, and

she was on point.

I started working out strictly

for the ladies. But as years went

by it became about health. Later,

after I began training elderly clients,

CHECKYOUR EGOIve learned that

to be a goodtrainer you dont

have to kill peoplein the gym.

AS TOLD TO ZACK ZEIGLERPHOTOGRAPHS BYERICA SCHULTZ


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it became about affecting other

people and promoting positive

change. Now its about trying to

feel as young as possible.

Dont be afraid to use the

body; its under our command and

will obey what we direct it to do.

One guy worksout, and the

other one doesnt, but both of them

have the same shoulder injury. The

guy who doesnt work out his body

is telling him to be more active. The

one who does its telling him to

relax because hes doing too much.

Can you namean exercise that

stimulates metabolism, growth

hormone and testosterone?Yoga

doesnt do all those things. Running

doesnt do everything. Strength

training is the only one.

Achieving your fitnessgoals

will take however long its going to

take. I can work with whatever you

bring me. You want to train once a

week? Ill make you a program thatll

produce results in two to three

years. Twice a week? It might take

a year. Five times per week? Three

to six months.

Do you want to have fun, or

do you want to work out?

I dont deprivemyself of what

my body wants. Fighting that urge

only makes things worse. So I have

my moments with ice cream. I feed

that desire and quench that thirst

just not all the time.

Some trainers willgive you

a workout filled with exercises they

would never do. I practise whatI preach. Id never tell you to do an

exercise that Im incapable of doing.

My goal as a trainer is to train

your body to be your most trusted

personal trainer.

Squatting barefoot works

the muscles in my feet, which helps

with balance. I have trained barefoot

for the past 2 years. For me, its

the best way to train.

Powerlifting taught me to

be more connected to my body.

XXXXXX TRAIN


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3 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 16

TRAIN RATE MYWORKOUT

A R T B R E W E R

Workaroundit

OURADVICESwitch to box squats. They forceyou to sit back more (onto thebox), developing good squattingmechanics and putting the stress ofthe movement on your hips whereit should be rather than on yourknees. Instead of lunges, do reverselunges, where you step backwardsto lower yourself. This helps keepyour front shin vertical when

lunging, preventing knee strain.

PAINLESS LEG TRAINING

NEWWORKOUT

EXERCISE SETS REPS

Box squat 3 10

Reverse lunge 4 12

Romanian deadlift 3 15

Leg curl 3 15

CARLS

OLDWORKOUT

EXERCISE SETS REPS

Squat 3 10

Lunge 4 8

Leg extension 3 12

Leg curl 3 15

M&F RATING: C-

Carl sent us his leg workout and said his knees hurt. Heres

how we helped him out. BY SEAN HYSON

QUICK TIPIf your knees

hurt, work yourhamstrings

more. Muscle

imbalances cancause knee pain.


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J A N U A R Y 2 0 16 M U S C LE & F I TN E SS 3 1P AV E L Y T H JA L L

Fill yourframe

Pro tips from Mr Olympias trainer on how to get the body you want.BY HANY RAMBOD

DID YOU

KNOW?Rambod (left) trainedboth Jay Cutler andPhil Heath, meaning

his clients have acombined sevenMr Olympia wins.

A BODYBUILDERS PHYSIQUEhas traditionally been described as

an X, complete with wide shoulders,

a small waist and big legs. The term

V-taperhas evolved to describe

TRAINING GUIDELINES BY DIVISION

BODYPARTSV

(MENSPHYSIQUE)X

(CLASSIC PHYSIQUE)BOLD X

(BODYBUILDING)

SHOULDERSAll groupswill perform presses andvariations of lateral raises.

Rep range is 1015. Achievea combination of shape,

roundness and separation.

Rep range is 810.Achieve a combination of size

and definition.

Rep range is 68. Gosuper-heavy for size.

BACK Backs are trainedfor both width andthickness for each group.

Rep range is 1015. Focuson upper back (straight-armpulldown, pull-up, pulldown).

Rep range is 810. Focus onupper- and lower-lat fullness(reverse-grip row, straight-

arm pulldown).

Rep range is 68. Focus onthickness and width (deadlift,dumbbell row, barbell row).

ARMS Exercises arebarbell curls, preachercurls, pushdowns andskull crushers.

Rep range is 1015. Shouldersshould be balanced with

your arms. Use highreps/light weight.

Rep range is 810. Alsobalanced, but more size forboth shoulders and arms.

Rep range is 68. Forproportionate shoulder-to-arm

size, youre looking at morethan 20 inches (50cm).

LEGS Train your calves.In a close contest, thatcould be the tiebreaker.

Rep range is 1015. I have guystrain legs once a week (squat,

lunge, standing calf raise).

Rep range is 810. Lunges andsquats, but not so heavy that

they compress the torso.

Rep range is 68. Go heavy onall exercises (squat, leg press,

hack squat, calf raise).

ABSA well-developedmid-section establishes

the rest of the physique.

Rep range is 50. The waist isgoing to be the smallest of all

the divisions. Body weight only.

Rep range is 2024. Idealis 30- to 31-inch (76-78cm)

waist. Use moderate weight.

Rep range is 1015. Useheavier weight to thicken

the abs from multiple angles.

GET MORE advice fromHany at hanyrambod.com

BODYBUILDING TRAIN

mens physique, a look focused on

upper-body training. With the launch

of the classic physique division in

2016, a new frame has been

introduced to the mix. Ill call body-

building Bold X, classic physique X

and mens physique V. Follow these

pro tips to maximise your frame

(shoulders, back, waist and legs)

or build up into a bigger one.


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DoubleyourmoneyHow the double kettlebell push press couldhelp you lift more overhead than ever.BY ANDY BOLTON

THE DOUBLE KETTLEBELL

push press is a wonderful exercise.

Its part grind, part ballistic a

powerful and explosive leg drive to

get the bells moving out of the rack

and then your shoulders and triceps

take over to lock them out overhead.

IT COMESWITH COUNTLESSBENEFITS, INCLUDING:Enabling you to handle heavier

weights overhead in other lifts, like the

double kettlebell military press. This

will help strengthen your shoulders and

triceps, and improve your strict press.

Improved coordination by forcing

you to synchronise your leg drive

with a powerful lockout from the

shoulders and triceps.

Improved athleticism, not only through

greater strength but also better

jumping ability, speed and power.

PERFECTINGTHETECHNIQUESTART POSITIONPlace the bells on the floor so that

they form an inverted V. The bells

should be about 2.5cm apart.

Stand a few centimetres behind the

bells with your feet wide enough

apart to ensure the bells dont hit

your knees as you swing them

between your legs. Make sure your

toes are only slightly flared out, or

better still, point them forwards if

your hip mobility allows.

Put your hands into the crease

of your hips and push your hips

backwards. Look straight ahead

and grip the bells.

Keeping a neutral spine, brace

your abs, tense your lats and gripthe bells hard. Your shoulders should

be packed and your hamstrings

should feel tight and loaded.

Sniff in through your nose and

hike the bells back between your

legs. Keep your arms straight.

Snap your hips forwards, being

sure to keep your abs braced, lats

tensed and shoulders packed.

Catch the bells in the rack position,

and then bring your stance in so

its about shoulder width.

Jonathan Walker

demonstrates

the start position.

ANDY BOLTONis a multiple world champion

powerlifter and world record holder.

He was the first man to deadlift

more than 1000lbs (453.5kg)

For more information visit

andyboltonstrength.org

TRAIN KETTLEBELL CLASS

P

H

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G

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A

P

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B

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C

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IS

TO

P

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J A NU A RY 2 0 1 6 M U S C L E & F I T N E S S 3 3

THEPRESS

Once the bells are racked,

switch to a slightly narrower stance,

just inside shoulder width apart.

Load tension into your body by

pushing your feet through the floor,

flexing your quads, clenching your

butt, bracing your abs and crush-

gripping the bells.

Sniff in through your nose and

quickly drop into a quarter squat.

Do not try to sit back or youll drop

the weights forward. Instead, drop

into a quarter front squat keeping

your torso near vertical, with some

forward movement of your shins.

Drive up out of the quarter squat

and push the bells overhead.

When you have both bells locked

out, hold for a second. You should

still be tight from head-to-toe and

your shoulders should be packed.

Your arms should be straight and

in line with your ears, not forwards

towards your forehead.

TOBRING THE BELLS DOWN

EITHER - OPTION ONE

Pull them back down under total

tension, as you would in the double

kettlebell military press, which will

build monster strength.

OPTIONTWO

Pull them down to head height

and then let them drop to the rack

position. As they drop into the rack

position, bend your knees and assume

the quarter position to catch the bells

and soften the impact. If you chose

this option, be sure to assume the

stationary start position beforebeginning another rep. Do not try to

drop the weights on the way down,

catch them and immediately begin

another rep or your form will suffer.I recommend using option one ifyoure looking to build strength andoption two if youre looking forfatloss and endurance.

HEELS UPORDOWN?

People often get confused with the

double push press because they

dont know whether to keep their feet

flat on the floor or let their heels

come up slightly as the drive the

weights upwards. Truthfully, both

options are fine so you should go

with whichever works best for you.

Heels flat on the floor will make you

more stable, while heels up is a more

natural jumping/triple extension

motion that will potentially lead to

a more powerful drive, thus helping

you lift more weight.

PROGRAMMEYOURWORKOUT

This is similar to programming the

double military press: 3-5 sets of 3-5

reps works wonders. But, because of

the explosive nature of the double

push press, I actually prefer sets of

1-3 reps. I feel like this helps you keep

the movement quality high. Still, either

way is going to build serious strength.

As is always the case with

kettlebells, you need a fair amount

of volume with a given weight before

you can progress to the next pair.

Aim for 10 sets of 3-5 reps before

stepping up the weight.

ALTERNATIVE OPTION

Another method is to start off with

strict presses but finish of with the

double push press. Lets say you

can do three triples with a pair of

28kg bells on the strict military

press. Do those and then finish each

set with two reps of the double pushpress. No need to put the bells

down because youll already have

them in the rack position after

finishing your strict presses.

This combination is a great way

to build strength. Try not to exceed

five reps per set. Youre best off

choosing a weight you can strict

press for 1-3 reps and then ending

the set with 2-4 reps of double push

press for five reps in total. Give it

a shot; you wont regret it.

Hold the finish

position for a

second and stay tight

TRAIN


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3 4 M U S C L E & F I T N E S S

Grapefruit and othfruits can have apositive impact on

ORANGES, tangerinesand grapefruits: turns

out theyre much morethan an easy holidaygift basket. Aside fromthe obvious benefitsof vitamin C and fibre,citrus has been linkedto a reduced risk ofstroke, an increase infat loss and inhibitedgrowth of canceroustumors. Grapefruit inparticular has beenshown to preventasthma, help you stayregular and promotehealthier skin. Itcontains potassium,lycopene and cholinethat can help lowerblood pressure andtriglyceride levels.

Grapefruits are also91 percent water, andcontain a payload ofelectrolytes that makethem an ideal pre- andpost-workout snack to

hydrate and stay

J A N U A R Y 2 0 1

HIS MONTH

er citrusajor

your diet.

ETR

GRO

SS/STO

CKFO

OD

The powerof citrus

energised. Moreover,theyre truly mans bestfriend: a study publishedin the Asia Pacific Journalof Clinical Nutritionfoundthat eating lycopene-richfoods, such as pinkgrapefruit, may greatlyreduce a mans risk ofdeveloping prostatecancer. You gottalove that.


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J A N U A R Y 2 0 1 6 M U S C L E & F I TN E S S 3 5

CHEF ROBERT IRVINE EAT

S A M K A P L A N

GET MORE RECIPESChef Robert Irvines new book

Fit Fuel,is available now at

fitfuelbook.com

Caramelised natural sugars and a satisfying crunch will make you forgetyoure eating a healthydessert.

ROASTEDPEARS WITHMUESLI AND

CRANBERRIES

M A K E S 6 S E R V I N G S

3 pears3 tbsp stevia

tsp ground cinnamon

cup dried cranberries cup low-fat muesl i

cup apple juice1 cups low-fat vanilla frozen

yoghurt, divided into 6 scoops

1. Preheat oven to 175C.2.Peel pears and cut in half

lengthwise. Scoop out core with

a spoon. Place in a glass casseroledish, cut-side up.

3.Mix stevia and cinnamon.Sprinkle on top of pears.

4.Combine dried cranberries and

museli in a mixing bowl. Set aside.5. Pour apple juice into pan

with pears.6. Place pan in oven and bake for10 minutes. Remove pan and mound

the cranberry-museli mixture into theholes created by the missing cores.

Return pan to oven and bakefor an

additional 10 minutes.7. Remove pan and allow to sit for

5 minutes. Plate pears and drizzlewith remaining juice. Serve with

frozen yoghurt.

Roastedpears

NUTRITION PER SERVING

140 3g 25g 1g CALORIES PROTEIN CARBS FAT

FO

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N

N

ELEN

ZER

DID YOUKNOW?

Pears are one ofthe most fibrous

fruits, with 6 gramsper medium pear.

,


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EAT FUEL

Talking

turkeyThe bird is the word. Turkeyis a super-lean source of

important proteins for musclegrowth. So get gobbling.

ROAST TURKEY

Y I E L D S 1 2 S E RV I N G S

NUTRITIONPER 100G(DARKMEATONLY)

218 25.6g 0.1g 13g CALORIES PROTEIN CARBS FAT

NUTRITIONPER 100G (WHITEMEATONLY)

155 29.4g 0.1g 4g CALORIES PROTEIN CARBS FAT

1.6kg turkey, completely thawed

4 tbsp melted butter

1 tsp salt

Herb Stuffing

5 tsp butter

2 onions, diced

6 celery stalks, diced

4 cups white bread, cubed

1 tsp each celery salt, sage, rosemary, thyme

salt & pepper

1 cups chicken stock

1. Stuffing: Heat butter in large pan. Saute

onion and celery until soft. Transfer tolarge bowl and add remaining ingredients.

2. Heat oven to 165C. Rinse your

turkey inside and out and dry thoroughly

with paper towels.

3. Loosley fill small neck cavity with stuffing.

Fold neck skin under body andfasten with

a metal skewer. Loosely fill bodycavity

with stuffing. Transfer remaining stuffing to

buttered dish and drizzle with 1/4 cup stock.

Cover with aluminium foil and refrigerate

until ready to bake.

4.Place turkey on a wire rack in a roasting

pan breast side up. Drizzle skin with butter

oroil and rub inall overwith yourfingers.

Seasonwith salt andpepper to taste.

5. Roastthe turkey until brown around

30-45 minutes.

6. Add 1 cup ofwaterto roastingpan and

cover turkey loosely withfoil. Roast until

internal temperature reaches 82C (use a

meatthermometer), basting every 45

minutes.This should take about 4 hours.

Let the turkey rest for 30 minutes in foil

before carving.



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1 Steggles frozen turkeybreast

400g cos lettuce

cup light Caesardressing

1 punnetcherrytomatoes

1 cup croutons

cup shaved parmesan

1. Cook turkey breast according to

directions on packet. Cool.

2. Toss lettuce and dressing in a large

bowl. Divide into plates. Top with turkey

slices, tomato, croutons and cheese.

800g turkey thighs

1 onion, sliced

185g Rendang paste

140ml can coconut cream

fresh coriander leaves

1. Heat a large frying pan. Add the

rendang paste and turkey. Stirfy for

5 minutes.

2.Add sliced onion and 1/2 of the coconut

cream. Cover and cook over low heat for

25 minutes until turkey is cooked throughand sauce has thickened.

3.Add the rest of the coconut cream, fresh

coriander. Stir well until heated through.

TURKEY CAESARSALAD

Y I E L D S 4 S E R V I N G S

TURKEY RENDANG



508 52.4g 29.9g 17.5gCALORIES PROTEIN CARBS FAT


401 38.5g 7.9g 23.7g CALORIES PROTEIN CARBS FAT



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6 cups low-sodium chicken stock

4 small carrots, sliced cm thick

cup uncooked white rice

1 cups shredded roasted turkey

2 tbsp chopped fresh dill

1. Bring the chicken stock to a boil

in a large saucepan. Add the carrots

and rice and simmer until tender,

about 12 to 15 minutes.

2.Stir in turkey and dilland simmer until

heated through, about 2 minutes.

TURKEY WITHRICE SOUP



333 40g 28g 6g CALORIES PROTEIN CARBS FAT

AstrongersoupWant to get rid of leftover holiday turkey? Makeit into a high-protein soup that serves up big

gains any afternoon. BY SEAN HYSON

DID YOUKNOW?

Tryptophan inturkey doesnt

necessarily makeyou sleepy, butovereating will.

S A M K A P L A N

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EAT 15-MINUTE FEAST



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For recipes visit www.steggles.com.au

Steggles offers something new, from tasty fillets to

the finest roasts or mince for bolognaise and burgers.

For healthy, tasty meals that your family will love

every day of the week, lets talk turkey.

Available from


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EAT FOOD OF THE MONTH

FO

TO

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CK

FO

OD

Pistachios

PISTACHIO BUTTER

S E R V E S 1 0

2 cups pistachios, shelled tsp sea salt

1. Preheat oven to 175C.2. Put pistachios on a baking sheet ina single layer; bake for about 7 minutes.3. Add to a food processor in incrementsand scrape down sides periodically foran even grind.4. Blend for about 15 minutes, or until

the pistachios are smooth and creamy.

Snack on this nutritious nut to help manage your waistline. BY ADAM BIBLE

NUTS AND SEEDS are greatadditions to any hard-trainingguys diet. They have fibre,

vitamins, minerals and good fats,and help you fill out your dailydiet requirements to maintainyour physique. Each meal shouldbe a healthy combination ofproteins, healthy carbohydratesand some healthy fats, saysHeather Mangieri, a specialistin sports nutrition. And its easyto top off your levels of proteinand carbs with nuts, she says.But just mindlessly shovingcalorie-dense nuts in yourmouth can get your macrosout of whack pretty quickly.

Our suggestion for nut lovers is

to make the most of pistachios one of the lower-calorie stars ofthe nut world and what we

think is the hands-down bestnut for health-conscious blokeswanting to stay trim and fit. Forexample, 49 pistachio nutsequals about 6 grams of proteinand 160 calories. Compared withalmonds (23 nuts, 6 grams ofprotein) and cashews (16 nuts, 5grams of protein), youre gettingmore nuts for the same 160calories. In-shell pistachios arealso a great way to help youavoid overindulging, assuggested in a 2011 preliminarybehavioral study in Appetite.Coined the Pistachio Principle

O-GOBAGS MAKE

stachios a wise

ck-up when youre on

he move. If you need

nother reason:

reliminary studies also

uggest that pistachios

ay have a role in

eight management. A

mall preliminary study

omthe British Journal

of Nutritionsuggests

that pistachios may

actually have 5 percent

fewer usable calories

than food researchers

previously calculated.

Further, a preliminary

study from UCLA in

the US suggests that

controlled portions of

pistachios can be

included in a healthy

diet, even for those

managing their weight.

Although causation has

not yet been proven

and further research is

needed, these studies

suggest that pistachios

can be a delicious snack

that may help support

weight management.

GOOD TO GO

i

pi

th

a

p

s

m

w

s

fr

by study author Dr JamesPainter, the results showed thatsnackers who left discarded

shells in front of them all day ate18 percent fewer calories thanthose who had the shells takenaway, suggesting the emptyshells may serve as a visual cueabout how much has been eaten,thereby potentially encouragingreduced calorie intake.

Some information from

Wonderful Pistachios &

Almonds was used in this article.

QUICKTIP

The empty shellscan serve as a visualcue as to how muchyouve eaten a cue

not offered by abag of chips.


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1 FOOD, 5 WAYS EAT

WOLFGANG

USBECK/STOCKF

OOD

CapsicumNutritious and versatile, its muchmore than a salad topping.BY DEBI ZVI

1COOK AN

EGG-IN-A-HOLECut a capsicum into 1cm rings.Remove ribs and seeds. Heat oil ina pan on medium. Saut 2 rings for1 minute each side. Crack 1 egg into

each ring. Cover pan. Cook 2-3minutes. Top with salt and pepper.

2MIX A CAPSICUM

SLAWMix 1 cup each julienned capsicum,shredded cabbage and carrot, andcooked edamame with cupchopped coriander. Add mixture of2 tbsp each peanut butter and ricevinegar. Add red pepper flakes.

5BAKE

STUFFED CAPSPreheat oven to 200C. Cook 500g turkeymince until brown in a pan. Stir in 2 cupseach tomato pasta sauce and choppedsilverbeet; cook until silverbeet wilts. Half3 capsicum lengthwise, remove seedsand stuff with turkey. Place in baking

dish, cover, bake for 35 minutes.

VITAMIN

BOOSTOne large raw redcapsicum has

209mg vitamin C,which is more than

the amount in alarge orange.

3MAKE

PICKLED CAPSBoil 2 cups white wine vinegar, cup sugar, 2 tbsp water, 2 clovessliced garlic and 1 tsp salt. Removetops and seeds from 500g capsi-cum, add pepper to mason jar,pour in liquid, cover. When jar isroom temp, chill 3 days and serve.

4WHIP UP A

STIR-FRYIn an oiled wok on medium heat,combine 1 cup each red and yellowcapsicum and cup each broccoli,carrot, snap peas and water chestnuts.Cook 2-3 minutes. Add 20 prawns,2 tbsp teriyaki sauce and 1 tbspsriracha sauce; cook 5 minutes.


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Cutting carbsDr Adrian Hodgson

assesses thelatest thinking on

low-carb diets.

REFERENCERaper et al. Effect of high-fat and high-

carbohydrate diets on pulmonary O2 uptake

kinetics during the transition to moderate-

intensity exercise.J Appl Physiol(1985).

2014 Dec 1;117(11):1371-9.

DEBATE AROUND THE ISSUE

of low-carb/high-fat diets shows

no sign of slowing down.

Most people are aware of the

importance of carbohydrate and fat

in producing energy during exercise.

But they know less about the merits

of high or low-carb diets.

Despite this, low-carb/high-fat

diets are widely seen as a great

way to boost performance and

TH

IN

K

S

TO

CK

metabolism. But these claims are

largely unproven, if not wrong.

A recent study compared the

impact of high-fat and high-carb

diets in more detail. The study

focused particularly on the muscles

ability to use oxygen, which is

essential when utilising different

energy sources.

After completing a glycogen

depleting exercise session, eight

men began either a high-fat diet

(73% fat, 22% protein and 5%

carbohydrate) or high carbohydrate

(80% carbohydrate, 10% fat, 10%

protein) for six days.

They then performed an exercise

test on days five and six, which

involved cycling at low intensity and

building up to high intensity (80%

lactate threshold). During this test,

oxygen uptake was assessed, along

with carbohydrate and fat oxidation.

Researchers found that those on

high-fat diets took longer to adapt to

taking in more oxygen as intensity

increased than those following

high-carb diets. This demonstrates a

lower capacity for muscle blood flow

and oxygen delivery, which causes

the muscle to use carbohydrate at a

lower rate. Therefore, if youre

focused on performance, your form

could suffer if youre on a high-fat

diet for more than six days.

Periodising carbohydrates is agood approach to take. Have plenty

of carbohydrate when performance

is a priority but lower your intake

when doing lower-intensity, shorter

sessions or on rest days.

SLICE IS

RIGHTYour form couldsuffer if youre ona high-fat diet for

more than sixdays

EAT CARBS


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Drink up

WHETHER

youre activeornot, water is one

nutrient you really have to

make sure youre gettingenough of in your diet, insummer and winter.

Josh Axe, a nutritionist andconsultant to the US Olympicswim team, recommends thatpeople take their bodyweight, cut that in half anddrink the equivalent number inounces daily. [1 ounce =30ml.] Other factors thatimpact how much water youshould drink include bodysize, activity level, climate,diet, other beverage intakeand medical condition.

Adequate water intake isimportant for a host ofbody processes, includingmuscular activity,temperature regulation andthe transporting of oxygen toour cells, and using thisformula may help you dial inyour requirements, butexactly how much water youneed in order to perform at

your best when youre

exercising has been hotlydebated in recent years.Previous guidelines suggestedproactively drinking more

water than youre thirsty forto stave off a possibleperformance-sapping deficit.But a 2013 British Journal ofSports Medicineanalysis of 15published studies suggeststhat simply drinking to satisfythirst could be the best wayfor the active person to stayideally hydrated.

You can also increaseyour fluid intake by eatingfoods high in water content.On the fruit side, watermelonand strawberries hoveraround 92 percent water pervolume, grapefruit is at 91,cantaloupe is 90 andpineapple, cranberries,oranges and raspberriescome in at 87. Waterycucumbers and lettuce aretops for the vegies at 96percent, with zucchini,radishes, tomatoes, cabbage,and celery around 94 percent.

Fiji Water provided some

information for this article.

Hydration is crucial to bodilyprocesses even whenyoure not sweating.

I know drinking

water is important,but I dont want todrink too much. Howmuch do I need?

A:

PU

LSE/C

O

R

BIS

JUICES:YES, NO, MAYBE

We give you the best bet whenyoure craving a drink other

than wat er.We all know that water is

your best bet when you wantto stay hydrated, but some-

times especially aft er aparticularly tough workout,a flavoured beverage really

hits the spot. If youre goingto reach for a pos t-workoutdrink (other than water or a

protein shake), indulge right.Here is our verdict on these

three drink options, based ona 250ml serve:

V8 ORIGINALCalories:53

Carbs:9.3Sugar:6.5g

Fibre:2g

ORANGE JUICECalories:68Carbs:13.8gSugar:13.8gFibre:0.8g

APPLE JUICECalories:108Carbs:26.3gSugar:26gFibre:0.3g

DIET 000 EAT


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EAT FATS

BELIEVE IT OR NOT, of all

the questions I get from both

readers and clients, the one

topic that keeps coming up,perhaps more than any other,

is oils. People know Ive

recommended coconut oil highly

in the past, so they stick with its

use religiously. They also know

Im not a huge fan of vegetable

oils, so they avoid them like the

plague. In this months column,

Id like to put any misconceptions

to rest permanently and make

a definitive statement on where

I stand with regard to the mostcommon oils.

WHAT TO AVOID

First off, you need to know

that vegetable oils are, indeed,

not recommended. If youre

trying to build mass, burn fat,

and improve your athletic

performance, youll want to stay

far away from most vegetable

and nut oils, with the exceptions

of coconut oil and butter. This is

The oilmanifesto

MCTs, revisited: the truth about oils.

BY JOHN KIEFER

4 4 M U S CL E & F I T NE S S J A N U A R Y 2 0 1 6


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FATS EAT

because most vegetable and

nut oils contain extremely high

ratios of omega-6 fatty acids

to omega-3s.

We know omega-3 fatty acids

are beneficial, but whats the

deal with omega-6s, and why

are they bad?

First off, omega-6 fatty acids

are highly inflammatory, and if

youre inundating your body

with them, youll become pro-

inflammatory. If youre already

ingesting far too many omega-6

fatty acids from everything else

youre eating, once theyve

entered your body theyre

competing for all the enzymes

necessary to convert all the

other fats in your system to

things you need. In other words,

youl l be wasting all the raw

materials your body has on

hand to help you. Eliminate all

vegetable and nut oils from your

diet and yes, olive oil is one of

these and youll go a long way

towards improving your health

and performance.

COCONUT OIL: YOURE

ONLY HALFWAY THERE

Again, Ive recommended

coconut oil for a lot of things in

the past, and Im not exactly

going to step back from this

recommendation. You should

know, however, that its not

completely good. Coconut oil is

composed of approximately 66

percent medium-chain

triglycerides (MCTs), which Illexplain in a moment. That other

34 percent? Its kind of a hit-or-

miss proposition, which is why

I generally recommend straight

MCTs for pretty much

everything. Coconut oils main

efficacy is its cooking utility,

and its a great way to fry fatty

foods. Its a low-viscosity oil that

has the ability to penetrate

membranes, so it essentially

replaces the fat in the foods

youre frying with a more

effective type of fat. Other

than cooking and the taste of

coconut oil, which many people

l ike theres a much better

alternative.

MEDIUM-CHAIN

TRIGLYCERIDES:

THE MIRACLE OIL?

MCTs take a complete different

pathway for fatty acid

absorption, passing into your

system directly to cause a surge

in available free fatty acids (FFA)

for energy. Other fats take

several hours to do this. This

spike in your FFA levels can

create significant ketone

production and ketones are

easily my favourite source

of energy in the human body.

Theyll fuel your cells and

improve your cardiac muscle

efficiency like nobodys

business. It works like this:

MCTs essentially circumvent

the enzymes needed to cleave

longer fatty acids in order to use

them for energy, and theres norate limit on any of this. Long

story short, MCTs get into your

body and fuel your cells better.

As an adjunct to this, the

alternate pathway taken by

MCTs will essentially prevent

your body from going into

rhabdomyolysis. In other words,

if you do CrossFit and you dont

take MCTs, Id suggest checking

into the nearest mental hospital

for a comprehensive

psychological evaluation.

Because of their effect on

ketone production, MCTs are the

oil of choice for anyone on an

ultra-low-carb diet plan like The

Carb Nite Solution. When you

first wake up, MCT oil ingestion

will give you an immediate boost

in FFA, which will start ketone

production almost immediately

and keep it going throughout

the day. If you couple this with

eating fat from food in the

morning these fats will be

available a few hours later

youll have a constant source

of FFA for the entire day and

there wont be gaps where

nothing is happening.

The good news here is

that MCTs are available in an

emulsified form from various

manufacturers. These emulsions

make MCTs palatable and

realistic to add to pre-workout

drinks and shakes. Theyll mix

with other materials and notseparate. Think of emulsions

the way you think about soap.

One side of soap attaches to

water and the other side

attaches to fat. With MCT

emulsions, we now have an

edible soap that allows us to

add it to our workout drinks

without having to force it down.

THE FIRST THING Id

suggestdoing is to

add 10 grams of MCT

oil to your coffee in

the morning. Then,

when youre doing

your heavy, brutal

workouts, mix an MCT

emulsion with your

protein shake or

pre-workout shake

the idea is to have

something somewhat

low-carb at this point

and drink it

throughout your entire

session.Youd have

something before you

started, and then right

before you start and

then youd drink it the

entire way instead of

relying on Gatorade or

water.

This will help you in

a number of different

ways. First, youll have

greater tolerance to

your environment,

especially if youre

training in a very hot

environment. Youll

also have much more

available energy, and

that energy will be

delivered by the MCT

emulsions in a much

more consistent way

than glucose without

the potential crash

that happens when

youve been taking

in something like

Gatorade throughout

your workouts.

RECOMMENDATIONS


46/116

4 6 M U S C LE & F IT N E S S J A N U A R Y 2 0 1 6

EAT NUTRITION

GET

TYIMAGES.C

OM(

7)

THE SUPER 6 These six foods are among the best sources of vitamin C.VITAMIN C IS ONE OF THE MOST beneficial nutrientsfor active men.

Of primary note is thefact that this nutrient is an antioxidant, helping

destroy free radicals generated by stressorssuch as exercise. Free

radicals destroy the integrity of cell walls and, over time, lead to disease.

CALORIES

56VITAMIN C (MG)

3872

ACEROLA JUICE(RAW)235ml

CALORIES

388VITAMIN C (MG)

379

ORANGE JUICE(FROM CONCENTRATE)

235ml

CALORIES

112VITAMIN C (MG)

376

GUAVA(RAW)225g

CALORIES

50VITAMIN C (MG)

341

YELLOWCAPSICUM

(RAW, CHOPPED)225g

CALORIES

51VITAMIN C (MG)

209

REDCAPSICUM(RAW, CHOPPED)

225g

CALORIES

112VITAMIN C (MG)

196

KIWI FRUIT(RAW, GOLD)

225g

Watershedmoment

ASPARAGUS IS ONE OF THE

most popular vegetables among

dieting bodybuilders. Thats

possibly because it looks like

a mini green spear, but more

likely because it improves

your physiques appearance by

encouraging your body to drop

water. Asparagus is also high in

micronutrients such as folic acid

and vitamins A, C, E and K, and

it contains the amino acid

asparagine a natural diuretic.

While bodybuilders should

consume asparagus throughout

their competitive seasons and

even year-round one of the

best ways to get the greatest

water-dropping benefits from

this vegie is to eliminate it

from your meal plan two weeks

before you start to drop water.

Then use it as your primary veg,

especially when

cutting sodium.

Asparagus is a natural diuretic.

BY STEVEN STIEFEL

Taking vitamin C not only reduces this damage, but research

demonstrates that it also supports muscle gains in other ways:

vitamin C helps burn body fat by synthesising carnitine, and it boosts nitric

oxide to improve blood flow and muscle pumps during weight training.


47/116


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49/116


BY SHAWN PERINE /// PHOTOGRAPHS BY PER BERNAL

From troubled delinquent to

beloved superstar, DwayneJohnsonhas forged his ownunique success story by wayof lessons learned in the gym.


50/116

D W A Y N E J O H N S O N


FIRST,THERESTHEGYM.Always, the gym. Because the

gym is his anchor and its his

sanctuary, and because it helps

him to remember, and because

it helps him to forget. The gym

has been his home when he was

homeless, and it is today, when

hes far from it. Its seen him

through his many successes

and served as an outlet for

frustration over his failures.

Above all, the gym has provided

him sacrosanct life lessons,

learned in his youth but still

applied in his adult life.

This is a story about Dwayne

Johnson, but its not about his

global successes as a WWE

legend and Hollywoods most

bankable star. Its also not

a first-person account of an

interview at a chic restaurant

that details his attire and

interactions with the waiter. Let

other magazines tell that story.

This is the story of his

formative years, and some of

the lessons he learned during

them, many in dusty gyms

across the country, acquired

by way of iron and sweat and

his holiest of grails, hard work.

Because, as Dwayne will tell

you himself, it is these very

things that have made him

the man he is today.

Here are seven young

Dwayne Johnson teaching

moments. Seven, because

thats how many dollars he

had in his pocket when, at 23,

he was cut from the Canadian

Football League and found

himself forced to start his life

over from scratch, this time

as a professional wrestler.

Seven, because so significant

is the number to him that he

named his company Seven

Bucks Productions. And seven

because, of course, the issue

you now hold marks our Man

of the Centurys seventh

Muscle & Fitnesscover.

DWAYNEJOHNSONWAS13 years old when

he had his first weight workout, but

hed been accompanying his dad,

legendary wrestler Rocky Johnson,

to the gym since he was much

younger than thatmaybe 5 or 6.

Some of his oldest memories are

triggered by the smell of sweat and

rust and chalk, and of the hollow

clanging sound weight plates make

when theyre slid onto a cold-rolled

steel bar and slapped against one

another. Although he wasnt allowed

to touch the weights, it was enough

for him just to sit quietly on a bench

and watch his father pound the iron.

Every morning my dad was up at

5am. Hed have his coffee and then

hit the gym, regardless of whether

he was at home or on the road.More often than not, Rocky

Johnson was on the road. Much

of the time young Dwayne would

stay home with his mother, Ata.

When Rocky was home, though,

Dwayne would savour the chance

to accompany him to the gym. For

Rocky it was babysitting. For Dwayne,

it was a chance to enter a wondrous

world, full of men performing

seemingly impossible tasks like

a bunch of real-life Hercules.

Back then, going to a gym wasnt

a thing, at least not like it is

today. There wasnt towel service

and scented lotions in the locker

rooms, and no TV at every cardio

station. Hell, there werent even

cardio stations. And if you wanted

a personal trainer, youd simply

pay the biggest guy in the gym to

show you what he did to get that

way. What gyms did have back

then, though, was lots of living

examples of grit and drive and, most

significantly to present-day Dwayne

Johnson, hard work.

Other dads took their kids to the

playground. Mine took me to the

gym, and the gyms he took me to

were very hardcore. Weight rooms,

really. But it was important bondingtime for us, and it was there that

I learned at a very young age that

theres no substitute for hard work.

My dad and the other wrestlers

would train for hours and hours

every morning, just like all of the

top bodybuilding stars of the day

Arnold Schwarzenegger, Franco

Columbu, Frank Zane and Albert

Beckles. It was all he knew, and

it was all I knew back then. And

it worked.

Work hard. Always


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52/116

D W A Y N E J O H N S O N


WHENHEWAS8 years old, Dwaynes

parents allowed him to participate

in sports baseball, soccer, martial

arts, gymnastics. Sometimes his dad

would wrestle with him, bending his

wiry frame into knots, toughening

him up for the hard knocks to come.

Dwayne was dying to lift wei

muscle & fitness australia - january 2016

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