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FEATURES

SECTIONS

8 Be Your Own Superhero Follow this eight-week programme from Ron Mathews to become agile like Spider-Man, strong like the Hulk, and ageless like Wolverine.

38 EXPERT With rugby’s 6 Nations in full flow, England winger Marland Yarde discusses his training; strongman Eddie Hall continues his exclusive column; teen Thai boxing sensation Dakota Ditcheva gives an insight into her workouts and bikini pro Michelle Brannan reveals how to sculpt perfect shoulders.

26 Double Jeopardy Try British men’s physique champion Darren Johnson’s twice-a-week delt destruction. 104 Dosa Nosa British brothers Abies and Etin Nosa show you how to build a 3D chest.

Inside

APRIL 2017

112 25 Fat-Loss Tips Banish the winter weight that you definitely put on.

VOLUME 78 | NO. 4

120 10:20:45 Minute Workouts Start on your spring physique with these time-oriented workouts that can fit into any schedule.

IN EVERY ISSUE

128 The Century Club Go from 0 to 100 with 100-rep sets.

7 ONLINE 144 THE LAST WORD

138 HERS Healthy and delicious fish.

60 EDGE Train like a stuntman; Hollywood’s go-to tough old bastard; how to kick in a door. 72 TRAIN Best fitness bands; upgrade your crunch; learn to breathe; a CrossFit WOD gets a makeover. 84 EAT Ten foods for great sex; oatmeal five ways; the decadent benefits of dark chocolate; healthy cheesesteaks; which rice is better?

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PURE YOU CANÕT SEE IT

Chairman, President & Chief exeCutive offiCer David Pecker Editor in ChiEf Shawn Perine EDITORIAL Managing Editor Leah Whisler art dirECtor Matt Dolingo UK ConsUltant John Plummer e-mail: [email protected] nUtrition ConsUltants Mark Gilbert, B.Sc (Nutrition), CISSN and Tim Ziegenfuss, Ph.D., CSCS, FISSN

EVP/groUP PUblishing dirECtor Chris Scardino ADVERTISING & MARKETING EUroPEan adVErtising salEs dirECtor Samantha Lund assoCiatE PUblishEr-intEgratEd MarKEting James Cress adVErtising dirECtor Dara Markus MarKEting ManagEr Samantha DiTata sEnior ProdUCtion ManagEr Tisha Paul adVErtising Coordinator Irene Coles to adVErtisE Tel: +44 (0) 1423 550 848, e-mail: [email protected]

US EDITION

EDITORIAL

EVP/groUP PUblishing dirECtor Chris Scardino Editor in ChiEf Shawn Perine Editorial adVisor Paul “Triple H” Levesque Managing Editor, EnthUsiast groUP/booKs Brian Good groUP training dirECtor Sean Hyson, C.S.C.S. dEPUty Editor Zack Zeigler sEnior Editor Jason Stahl Editor Andrew Gutman CoPy ChiEf Pearl Amy Sverdlin CoPy Editors Jeff Tomko, Heidi Jacobs rEsEarCh Editor Adam Bible rEsEarChEr Sheryl Nance-Nash aCCoUnting ClErK Jason Williams intErns James Maio, Hanna Mallette

CONTRIBUTORS Edgar artiga; Per bernal; Kevin horton; dwayne Jackson, Ph.d.; Matthew Kadey, r.d.; sam Kaplan; tim Mantoani; greg Merritt; Matt Murphy; dennis nishi; rob orlando; travis rathbone; tim scheett, Ph.d.; dustin snipes; Matthew solan; ian spanier; Marie spano, r.d.; steve stiefel; gregg Wangard; Joe Wuebben

ART art dirECtor Ian Robinson sEnior dEsignEr Miguel Paredes ContribUting dEsignEr Marne Mayer Editorial ProdUCtion dirECtor Russell Mendoza assoCiatE dirECtor Victor Kim groUP CrEatiVE dirECtor Andy Turnbull

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ChairMan, PrEsidEnt & ChiEf ExECUtiVE offiCEr David Pecker foUndEr and ChairMan EMEritUs Joe Weider (1920–2013) ExECUtiVE ViCE PrEsidEnt, ChiEf MarKEting offiCEr Kevin Hyson ExECUtiVE ViCE PrEsidEnt, ChiEf finanCial offiCEr, trEasUrEr Chris Polimeni ExECUtiVE ViCE PrEsidEnt, digital MEdia oPErations/ChiEf inforMation offiCEr David Thompson sEnior ViCE PrEsidEnt, oPErations Rob M. O’Neill ExECUtiVE ViCE PrEsidEnt, ChiEf digital offiCEr Brian Kroski ViCE PrEsidEnt, ConsUMEr MarKEting ephraim R. Brennan 4 New York Plaza, 4th Floor, New York, NY 10004 USA. Tel: 001 212 339 1900

CIRCuLATION CirCUlation dirECtor Patrick Napier, e-mail: [email protected] PRINTeD IN POLAND By Quad/Graphics tel: 0048 22 33 67 093 DISTRIBuTeD By COMAG tel: 01895 433600 DIGITAL SuBSCRIPTIONS One year (12 issues) £34.99 available in apple app store and google Play PRINT SuBSCRIPTIONS Dovetail email [email protected] one year (12 issues) £34.99. Europe £49. rest of the World £69. to subscribe go to weider.subscribeonline.co.uk or call 01795 592801 Founder and Chairman emeritus JOE WEIDEr (1920–2013)

We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of Muscle & Fitness or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status. Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. Weider Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves. Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law, Weider Publications LLC and its affiliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody. Copyright © (2016) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, Llc. and may not be used or reproduced without the permission of Weider Publications, LLC.

the information in MUsClE & fitnEss is intended to educate. do not substitute it for the advice of a qualified health care practitioner.

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MUSCLE & FitnESS

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Be Your own

Superhero HERO

> Become as ripped as Wolverine, as strong as the Hulk, and as nimble as Spider-Man with our superhero-inspired programme. W o r k o u t b y rR oO nN M aA tT hH eE W sS , C . sS . C . sS . , C . P . tT .

When Logan opened in cinemas in March, it marked the ninth and reported last time that Hugh Jackman would don the muttonchops and adamantium claws as one of Marvel Comics’ most beloved characters— Wolverine. Since 2000, Jackman has unveiled a more impressive—and more shredded—physique every time he appeared on-screen as the surliest member of the X-Men. In Logan, the character is older, grayer, and clearly not in the same peak condition displayed in 2013’s The Wolverine (as seen on this month’s cover) or 2014’s X-Men: Days of Future Past. But the centenarian still looks and fights better than most geriatrics born in the late 1800s.

Off-screen, Jackman’s continued efforts to make strength gains and age gracefully have reminded us of something: You don’t need to be a mutant to gain superabilities. You just have to work as hard as humanly possible and take care of your mind and body. Admittedly, the workout plan we’re providing won’t turn you into a superhero. However, since it was created by 47-year-old superhuman celebrity trainer Ron Mathews, winner of the Masters 45–49 division at the 2016 CrossFit Games, we’re sure you’ll look, perform, and move like one after eight weeks. Even better, exposure to gamma radiation, radioactive spider bites, or adamantiumskeletal bonding isn’t necessary.

You’d smasH everything, too, if you

turned green every time someone pissed you off. The Incredible Hulk’s feats of strength include leaping great distances thanks to his superstrong leg muscles. Rumour has it the Hulk can jump hundreds of kilos—and orbit around the Earth—in a

10

MUSCLE & FitnESS

apriL 2017

single bound. And it must be nice for your physical strength to be limitless when you become stronger as you get more agitated. The Green Goliath, who’s been part of the Avengers, grows to more than 213 centimetres tall and more than 454 kilos when he transforms from 178-cm egghead, Robert Bruce Banner, Ph.D.

p r e v i o u s s p r e a d : p h o t o s 1 2 / a l a m y. this page: 2011 mvlffllc. tm & 2011 marvel

The Hulk

B e You r ow n S u pe r H e ro

Strength like the HULK THE hulk Mathews’ plan relies on tried-andtrue powerlifting exercises—like the bench press, squat, and deadlift—and more functional, complex movements such as thrusters and power cleans to help you acquire Hulk-like strength. The programme benefits your body’s central nervous system (CNS), which increases your body’s ability to recruit muscles for athletic feats, such as leaping from rooftop to rooftop, sprinting after a villain, or kicking down a door.

SNATCH-GRIP snatch-grip deadlift DEADLIFT

Remember: Most Remember: Most of of the the power power should be generated in the initial pull when pull when your your hips hips are are low. low. If If you’re still you’re still yanking yanking the the bar bar in in the the middle of the range of motion, then it’s too heavy. “Keep the chest up and maximize core tension,” Mathews adds.

bench press ian spanier

“Make sure that you’re controlling both phases of the movement—the negative and the positive—and don’t bounce the bar off your chest to initiate upward barbell movement,” Mathews says.

B e You r ow n S u pe r H e ro

agilitY like Spider-man SPIDER-MAN Mathews included extra volume in the plan so as to induce hypertrophy, while the agility and speed work will improve your coordination, ability to accelerate, and teach your body how to transfer your newfound superstrength into dynamic movements. Essentially it’s combining SpiderMan’s nimbleness with Quicksilver’s speed while offering a blend of the Hulk’s size and Wolverine’s cut physique. In the end, you’ll have acquired new muscle, increased one-rep max, and an improved pair of lungs that will take you pretty far in any endeavour you take on—super or not.

spider-man spideY combines His acrobatic ability with his web-slinging skills to traverse New York City from rooftop to rooftop. Luckily, his superhuman kinesthetic ability enables him to avoid injury despite getting tossed around by nearly every villain he’s faced, including Randy Savage as Bone Saw McGraw in 2002’s Spider-Man.

singleleg shoulder SHOULDER bridge BRIDGE

These These are are a a little little bit bit easier easier than than muscle-ups muscle-ups on on rings rings (the (the bar bar is is stable, unlike unlike the the rings) stable, rings) but but not not by by a a lot. lot. They They still still require require a a ton ton of of upper-body strength and power. 12

MUSCLE & FitnESS

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ph o t o s 12 /a l a m y; i a n spa nier

BAR muscle-up bar MUSCLE-UP

Keep your Keep your grounded foot planted at all times and “drive down into down into the the heel to…maxiheel to…maximize the mize the posposterior muscle activation and minimize quad activation,” says Mathews. “Use your hands for balance; all of the weight should be in the heel that’s on the floor.”

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B e You r ow n S u pe r H e ro

Speed like QUICKSILVER QUICK quickSilver

KETTLEBELL swing kettlebell SWING

Quicksilver ForgeT usain bolT.

butterfly situp “The butterfly leg position puts more emphasis on the abdominals because it doesn’t allow you to use the hip flexors flexors [during the rep],” explains rep],” explains Mathews. Mathews. “The “The low-back support pad was made for butterfly butterfly situps and enables you to you to go go all all the the way way back.” back.”

ph o t o s 12 /a l a m y; i a n spa nier

Quicksilver’s superhuman speed allows him to travel at speeds exceeding the speed of sound for hundreds of kilometres without getting tired! And his talents don’t stop there. His speed allows him to fly, create cyclones, and run up walls and across water. Take that, Jesus.

“Russian swings “Russian swings stop stop at at the the eyes eyes and emphasize the hip pop and hamstrings. By hamstrings. By using using an an AmeriAmerican swing, you go overhead and not only work the hip pop and hamstrings but also the shoulders,” Mathews says.

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B e You r ow n S u pe r H e ro

recover like wolverine Odds are you’ll never be able to take a bullet to the dome and walk away, like Wolverine in 2003’s X2. But some of Logan’s other ultrarecovery abilities can be achieved through careful planning and meal prep. Look at the big Picture

“Pay attention to your overall diet,” notes Ryan Andrews, R.D., a strength and conditioning specialist and a coach with Precision Nutrition. “That includes how much food you’re eating, staying in tune with your hunger cues, and following a diet made up of high-quality, minimally processed foods.” In other words, think of your overall recovery efforts as the sum everything that enters your system pre-, intra-, and post-workout. time it Up

photos 12 /al amy

After Wolverine gets through turning sentinels into confetti he enjoys lighting a cigar and downing a brew (presumably Labatt Blue). Adopt a different plan of attack. “After your workout, your muscles are primed to restore glycogen and protein levels,” says Erica Giovinazzo, R.D., a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles. “Stick with lean, quick-digesting protein sources, such as a protein shake, chicken breast, egg whites, or fish.

“Give your body 30 to 60 minutes to recover so it can focus on digesting the nutrients,” she says. Go to Collagen

The high levels of glycine in collagen protein might help preserve your joints during high-volume training periods. While there’s no recommended dose of glycine—an amino acid that supports collagen, tendon, and ligament growth—diet alone most likely won’t provide a sufficient amount since it’s most abundant in the animal parts humans don’t usually eat: tendons, ligaments, and bones. Meat, dairy, and eggs provide minimal amounts. The collagen in our joints, tendons, ligaments, and throughout our body will not optimally repair itself after heavy intense training sessions. What’s more, a study published in Current Medical Research and Opinion concluded that after 24 weeks of supplementing with collagen hydrolysate, participants experienced less activity-related joint pain. Lean on Leucine

This branched-chain amino acid helps to kick-start your muscles’ synthesis response, so you begin the recovery process faster, says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at

Wolverine Maybe it’s the amaz-

ing drugs in Canada, but Alberta’s Wolverine can withstand nearly anything—all the way down to the cellular level—thanks to his self-regeneration abilities. His body, if damaged or destroyed, recovers far faster than any of us mere mortals. The guy rallied from a gunshot wound, a sword through the chest, and an atomic bomb—in minutes! And don’t get us started on poisons and diseases—he’s immune. These powers give Wolverine, who’s more than 100 years old, more endurance and slow down the aging process. No wonder Hugh Jackman looks like he does after 17 years playing this guy.

CUNY Lehman College in New York. “Research has shown that there’s a leucine threshold of about 2 to 3g that’s ideal for spiking a response post-workout,” he says. Foods high in leucine include chicken, soybeans, beef, nuts, seeds, fish, and beans.

surprising urprising Immunity immunity B boosters oosters three more ways to keep your immune system protected against nefarious pathogens. The GreaT Grea OUTDOO OuTdOOrs OORS RS >> Spending time in nature is one of the best ways to boost the immune system, according to a University of Illinois meta-analysis of more than 21 studies.

skippinG MEALS SKIPPING Meals O On N OCCASIO OccasiOn OCCASI ON >> A 2014 study from USC found that fasting can protect the immune system from damage while helping it regenerate crucial immune cells.

sOcial SOCIAL CIAL SKILLS skills >> A 2014 Carnegie Mellon study found that social support—like hugs—can reduce the chance of infection by up to 33%.

B e You r ow n S u pe r H e ro

Focus like ProFESSOR ProFessor xX

the hippocampus—which is where you store your memories—while decreasing the size of your amygdala, the brain’s stress epicenter,” says Julia Samton, M.D. Additionally, a 2016 Texas Tech University study reported that a meditation modality called Integrative Mind-Body Training can significantly improve your immune function. Crunch on More Kale

Eating vitamin K–rich foods, such as spinach, greens, and kale, can slow cognitive decline. A five-year study tracked eating habits of 950 older adults and found that people who ate one to two servings of veggies per day had the cognitive ability of a person 11 years younger than those who consumed none. Stop Pulling all-nighters

Professor X When you have a Ph.D. in genetics, biophysics, psychology, and anthropology, and an M.D. in psychiatry, your brain must be functionally pretty good. Don’t think about lying to him because he can read minds and even project his own thoughts into your mind. And if you cross him, Professor X can simply induce mental paralysis, loss of memories, even amnesia. On second thought, I’m sure we all have times we’d like to forget…

After subjects in a Belgian study stayed awake for 42 hours, scientists used MRI scans to track mental sharpness. As you’d expect, the more sleep deprived the subjects were, the more their cognitive abilities declined. Above all, researchers stressed that it’s not so much how much you sleep, but how much you’ve been awake that can cause the decline. Get a hobby

A four-year Mayo Clinic study found that regularly engaging in a hobby, such as playing board games, painting, or woodworking, lowered the risk of cognitive impairment in elderly subjects. Try Ginkgo Biloba

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these brain-boosting tips can help you get your mind in top condition: Chill out

“Meditating everyday for 10–20 minutes has been shown to increase certain areas of your brain, namely

A study in the journal Human Psychopharmacology found that subjects taking ginkgo extract were better able to recall info than those taking a placebo. However, don’t rely on it to give you a midday energy boost, as results vary on its effectiveness to provide that benefit.

photos 12 /al amy

Professor Charles Xavier didn’t become head X-Man because he could deadlift a ton of weight. It was Chuck’s ginormous think muscle and psionic powers that gave him his edge. For those of us not blessed with Professor X’s super abilities,

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B e You r ow n S u pe r H e ro

UPER 8 weekS to a SUPER SuperBodY row

Powerful, Powerful, complete complete reps reps are are actuactually ally more more useful useful than than quick quick ones, ones, even in a race. Lean forward and let the the chain chain recoil recoil fully fully into into the the let chamber. Then extend your legs and row the handle to your chest.

PoWer clean Week

Percentage

reSt

1&2

60%

60 sec.

3&4

65%

90 sec.

5&6

70%

105 sec.

7&8

75%

120 sec.

day 1 Complete three rounds of the warmup. WarMuP eXerciSe

eXerciSeS

Back Squat Bench Press Military Press Deadlift

Percentages Base the percentages below off of 95% of your true 1-rep max. Test your 1RM at the beginning of the programme, and again after eight weeks.

DeaDlift/BencH/Back Squat

thruster

Week

Percentage

reSt

Power clean

1&2

60%

60 sec.

3&4

70%

90 sec.

Split focuS

5&6

75-85%

105 sec.

1

Lower Body

7&8

80-85%

120 sec.

2

Speed work, Agility, Mobility

3

Upper Body

4

Rest

5

Full Body

6

Plyometrics, Unilateral Explosion drills, Mobility

7

Rest

20

MUSCLE & FitnESS apriL 2017

Military PreSS/tHruSter

Dive Bomber Pushup

5

Single-leg Shoulder Bridge

5

Pullup

5

Situp

10

air Squat

15

eXerciSe

SetS

rePS

reSt

Back Squat

5

5

60 sec.

Barbell row

4

12

45 sec.

romanian Deadlift

4

10

45 sec.

neutral grip low-row

4

10

45 sec.

leg extension Superset with leg curl

3

10

3

10

60 sec.

Week

Percentage

reSt

1&2

55%

60 sec.

3&4

60%

90 sec.

Straight-leg raise

4

12

30 sec.

5&6

65%

105 sec.

Bicycle Pedal

4

20

30 sec.

7&8

65+%

120 sec.

crunch

4

20

30 sec.

ian spanier

Day

rePS

day 2

eXerciSe

Complete three rounds of the warmup. WarMuP eXerciSeS

rePS

Walking High kick

10 metres

Walking Samson Stretch

10 metres

Walking lunge

10 metres

Bear crawl

10 metres

eXerciSe

treadmill Jog

SetS

rePS

reSt

1

3:30 min (5% incline)

30 sec.

treadmill Sprint*

5

20 secs run (7% incline)

40 sec.

treadmill Sprint* Sprint

5

15 sec. run (10% incline)

45 sec.

treadmill Sprint*

5

10 sec. run (12% incline)

50 sec.

treadmill Jog

4

SetS

rePS

reSt

Bench Press

5

5

60 sec.

incline DB flye Superset with incline DB Press

4

10

4

10

60 sec.

Military Press

5

5

60 sec.

J Press

5

8

60 sec.

Plyometric Pushup Superset with Pushup

4

8-12

4

10

60 sec.

Hanging leg raise

4

12

60 sec.

Butterfly Situp

4

25

30 sec.

60 sec.

day 4 rest

Complete three rounds of the warmup. WarMuP eXerciSe

row intervals

1

1 min. sprint

2 min. recovery

High knee Drill

4

20 metres

30 sec.

karaoke

4

20 m

Side Shuffle

4

Back Pedal

rePS

Dive Bomber Pushup

5

Single-leg Shoulder Bridge

5

Pullup

5

30 sec.

Situp

10

20 m

30 sec.

air Squat

15

4

20 m

30 sec.

Pigeon Stretch

1

60 sec.

60 sec.

lizard Pose

1

60 sec.

60 sec.

couch Stretch

1

60 sec.

60 sec.

eXerciSe

SetS

rePS

reSt

Deadlift *

5

5

60 sec.

Pullup

4

8-12

45 sec.

thruster

5

5

60 sec.

lat Pulldown

4

10

60 sec.

Power clean

5

5

60 sec.

kettlebell Swing

4

15

60 sec.

day 3

Muscle-up

4

2-8

60 sec.

Complete three rounds of the following exercises as a warmup.

V-up

4

15

30 sec.

oblique crunch

4

15 (each side)

30 sec.

feet-up crunch

4

20

30 sec.

*These sprints should be at or near full speed and performed one into the other with only the prescribed rest.

eXerciSe

rePS

Dive Bomber Pushup

5

Single-leg Shoulder Bridge

5

Pullup

5

Situp

10

air Squat

15

*Substitute: Snatch-grip Deadlift

Complete three rounds of the warmup. WarMuP eXerciSeS

rePS

Walking High kick

10 metres

Walking Samson Stretch

10 metres

Walking lunge

10 metres

Bear crawl

10 metres

eXerciSe

day 5

2 min. 0% incline

day 6

SetS

rePS

reSt

30-cm-high forward Hops

5

10 metres

30 sec.

Single-leg lunge jump Superset with Single leg lunge*

4

10

4

10

30 sec.

Box Jump (61 cm)

4

15

45 sec.

Burpee

4

10

30 sec.

Singleleg Box Jump** Jump

4

10

60 sec.

Squat Jump Superset with Bodyweight Squat

4

10

4

10

60 sec.

Seated Hurdler Stretch

1

60 sec. (each side)

30 sec.

it Band Stretch (Diagonal Stretch)

1

60 sec. (each side)

30 sec.

triangle Pose

1

60 sec. (each side)

30 sec.

*Perform the superset on the left leg then immediately on the right leg before resting 30 seconds. **Perform 10 jumps onto a 30- to 50-cm box off your left foot, landing on both feet. Immediately perform 10 reps off your right foot.

day 7 rest

G E T S U PE R SH R E DDE D

THE 4-WEEK WOLVERINE WORKOUT >

Get jacked like Hugh Jackman by following the training routine he used to prep for 2013’s The Wolverine. DIRECTIONS

EXERCISE

DAY 2

The main lifts in this four-week plan are based off a percentage of your one-rep max (1RM) in that lift, and the percentage changes each week (see the percentage chart to determine what weight you should use). Rest 2½ minutes between sets of the first exercise for each day and one minute between sets of every other exercise that day. Perform flexibility, static stretching, and foam rolling at the end of each session.

EXERCISE

SETS

REPS

Back Squat*

4

5/4/3/10

Front Squat

4

10

45-degree Single-leg Leg Press** Press

4

10

Calf Raise

4

12

Hanging Leg Raise

4

12

Ab Wheel Rollout

4

10

SUPERSET WITH

DAY 1 EXERCISE

DAY 4 SETS

REPS

Incline Dumbbell Bench Press* Press

4

6+6

Dumbbell Bench Drop (3 inclines)**

4

6+6+6

Cable Flye (high to low)

4

10

Close-grip Bench Press

4

10

Triceps Pushdown, Triceps Dip, Narrow-grip Pushup*** Pushup

4

8

SETS

REPS

Bench Press *

4

5/4/3/10

Dumbbell Shoulder Press

4

10

*See percentage chart. **Four sets on each side.

Behind-theneck Press

4

10

DAY 3

Cuban Press **

4

10

EXERCISE

SETS

REPS

Triceps Dip

4

10

Weighted Pullup* Pullup

4

5/4/3/10

DAY 5

4

12

One-arm Dumbbell Row

4

10

EXERCISE

SETS

REPS

Deadlift*

4

5/4/3/10

Body-weight Row

4

10

Romanian Deadlift

4

10

Incline Dumbbell Curl

4

10

Zercher Squat

4

12

8

Weighted Incline Situp

4

10

Barbell Landmine Press** Press

4

20

SUPERSET WITH

Lateral Raise, Front Raise, Rear-delt Flye, Overhead Press ***

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MUSCLE & FITNESS

APRIL 2017

Zottman Curl, Cross-body Curl, Pronated Curl** Curl

4

*See percentage chart. **Perform all three movements back to back, then rest for 60 seconds.

*See percentage chart. **Alternate sides, 10 each side.

PHOTOS 12 /AL AMY

*See percentage chart. **Hold a barbell with a wide, overhand grip and let it hang at your waist. Bend your arms so that your elbows form 90-degree angles, then rotate your forearms back until the bar is overhead. Press up to lock out your elbows, then reverse the motion to return to the start. ***Four movements back to back, then rest for 60 seconds.

*Dropsets **Start on a steep incline, perform six reps, reduce incline; perform another six, then go flat for the final six reps. ***Perform all three movements back to back, then rest for 60 seconds.

PERCENTAGE CHARTS FOR MAIN LIFTS PERCENTAGES FOR WEEK 1 (5 REPS)

SET 1

SET 2

SET 3

SET 4

PERCENTAGES FOR WEEK 2 (4 REPS)

SET 1

SET 2

SET 3

SET 4

PERCENTAGES FOR WEEK 3 (3 REPS)

SET 1

SET 2

SET 3

SET 4

PERCENTAGES FOR WEEK 4 (10 REPS)

SET 1

SET 2

SET 3

SET 4

BENCH PRESS Lie on a flat bench and grasp the bar slightly wider than shoulder width. Lower the bar to your chest with your elbows slightly tucked. When the bar touches your chest drive your feet into the floor and press back up.

OVERHEAD PRESS Grasp the bar just outside shoulder width and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

G E T S U PE R SH R E DDE D

FRONT SQUAT Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the floor. Let the bar rest on your fingertips, step back, and set your feet at shoulder width with your toes turned out slightly.

LATERAL RAISE Hold a dumbbell in each hand at your sides. Raise the weight up and out 90 degrees until your arms are parallel with the floor.

AB WHEEL ROLLOUT Kneel on the floor with your shoulders over the ab wheel. Brace your abs and extend your arms in front of you, rolling forward until you feel your lower back is about to sag. Roll the bar back. 24

MUSCLE & FITNESS

APRIL 2017

ONE-ARM DB ROW Keep your shoulders level with the floor and pull the weight to your ribs in a sawing motion. Retract your shoulder blade and squeeze your lat as you row. Your elbow should point behind you, not up to the ceiling, at the top.

INCLINE DUMBBELL BENCH PRESS Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Hold the weight at shoulder level and press the dumbbells from chest level to straight overhead.

ROMANIAN DEADLIFT Lower the bar until it’s a few centimetres below your knees. With a straight back, explode your hips forward and lift the weight up until you’re standing upright.

DEADLIFT With your feet hip-width apart, grasp the bar just outside your knees. Drive your heels into the floor and pull the bar up along your shins until you’re standing straight with the bar out in front of your thighs.

26

MUSCLE & FitnESS

apriL 2017

DOUBLE JEOPARDY > Try British men’s physique champion Darren Johnson’s twice-a-week delt destruction
What type to do: My activity of choice when doing steady-state cardio tends to be either a fast-paced walk or a walk on the treadmill set to an incline. As I mentioned above, you want to be shooting for a heart rate of around 65%-70%, and you’ll need to maintain that for extended period of time. With such specific parameters, you want your form of activity to be very controlled and very consistent—hence, walking on a treadmill. But don’t go too easy with it. The main thing to remember is that your objective with steady-state cardio is to create a calorie deficit to burn body fat, so make sure you’re walking fast enough to break a sweat and elevate your heartrate. > hoW much to do: If the sole purpose of your steadystate cardio is to burn body fat (as is the objective of physique athletes), how much you’ll need depends on your body type and genetics. Someone with a slow metabolism will need to do more cardio than someone with a very high metabolism who can get away with very little cardio and still get lean. As a baseline amount, I’d recommend starting with 25-30 minutes of fasted steady-state cardio 4-5 times a week. This can be increased up to 45-60 minutes depending on your rate of progress. Personally, I like to gradually

Facebook: ryan terry Instagram: @ryanJterry Twitter: @ryanJterry Snapchat: ryanterry1988 Website: www.RyanTerry.co.uk

implement cardio into my routine. But everyone is different, so you’ll need to determine through trial and error what works best for you.

hiit cardio Short for high-intensity intervaltraining, HIIT is a lot more demanding on the body than steady-state; however, it’s also more effective at burning calories. With the HIIT approach, you can burn about twice as many calories as steady state cardio in the same amount of time. HIIT has a direct response on increasing the body’s metabolic output. It may not seem like you’re burning a lot of calories in a short HIIT session, but the magic comes in the “afternburn”—your body will be burning calories at a significantly increased rate for the next 24 hours! HIIT cardio is great for targeting stubborn body fat and increasing muscle mitochondria, meaning your cardiovascular endurance and VO2 max will be increased. As the name implies, HIIT involves doing “intervals,” where intense work is alternated with rest—for example, 30 seconds of work followed by 30 seconds of rest, and repeated for the duration of the workout (typically somewhere around 10-20 minutes). > When to do hIIt: HIIT workouts are best done either at the end of a lifting session or in a separate session altogether. And unlike steady-state cardio, I recommend not doing HIIT cardio in a fasted state—the workouts are so intense that you’ll want to be properly fueled. > What type to do The great thing about HIIT is that you can add plenty of variety to it, using a different piece of equipment each week so it doesn’t get boring. Some PhotograPhy by simon howard

EXPERT

RYAN TERRY

good HIIT activity options include: running sprints (either on a treadmill or a track), boxing bag and pad work, full-body kettlebell exercises, battling rope and stationary/spin bike. These are just a handful of ideas. Feel free to be creative with your HIIT exercise selection, as this will add more enjoyment your cardio. It’s important to mix up your work-to-rest ratios with HIIT to allow you to give maximum effort on each work interval while allowing optimal time to get your breath back and restore your energy through rest. Common work-to-rest ratios for HIIT workouts are: 30 seconds work, 1 minute rest (a 1:2 ratio); 1 minute work, 30 seconds rest (2:1 ratio); and 30 seconds work, 30 seconds rest (1:1 ratio). The 1:1 ratio is also commonly performed with 60-second intervals (“60 on, 60 off”). What ratio you utilize in a given workout will depend on the activity you’re doing as well as your current fitness level. The more demanding the activity, the more rest you’ll need between work intervals. Likewise, the more conditioned you are, the less rest you’ll need. > hoW much To do Since HIIT is such an intense form of cardio, I recommend performing it only three times a week max. HIIT is very taxing on your central nervous system (CNS), similar to your lifting workouts. Doing intense cardio sessions in addition to 4-5 days a week of heavy lifting can take a toll on the body. As for individual HIIT workouts, remember that the duration is meant to be much shorter than a steadystate cardio workout—15-20 minutes, not 30-60. The main objective here is high-intensity, so anything longer than around 20 minutes will likely cause a severe drop in intensity, which would defeat the purpose of HIIT. 50

MUSCLE & FitnESS

apriL 2017

cardio concLUsions I’ve had great results using both steady-state and HIIT cardio throughout my contest preps; however, the type of cardio I’ve found to be most beneficial for me and my competitive goals is steady-state (usually done fasted). Steady-state gradually chips away at my body fat without causing me to lose muscle.

That said, I like to work in HIIT cardio when I feel I need to increase my metabolic rate and shock my system to keep progressing, or when I’m slightly behind in a competition prep and need to speed up the fat loss process. For all of these reasons, I think it’s best to incorporate both forms of cardio so that you can get the best of both worlds.

HOT BOD

Andrea Lovasi The bikini world champion turns up the heat on a British beach.

Where d did id you do o the e sho shoot? oot? It was on Botany Bay beach in Broadstairs, Kent. The water was so cold my teeth were like an instrument!

BY JO JOHN OHN P PLUMMER LUMMER Wha What at re reaction eactiion did diid you get? ge et? It felt like all eyes were on me.

ANDREA LOVASI AGE 34 BORN Hungary LIVES

London HEIGHT

160 cm / 5 ft 3 WEIGHT

52 kg / 114 lbs

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MUSCLE & FITNESS

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How often ofte en do o you train? traiin? Five days a week. MONDAY Legs TUESDAY Back,

biceps and cardio WEDNESDAY Fasted cardio THURSDAY Shoulders FRIDAY Glutes SATURDAY Chest and triceps SUNDAY Fasted cardio

FOLLOW FO OLLO OW Andrea on Instagram: fittymitty82 & Facebook: Andrea Lovasi

Fa Favourite avouriite type typ pe of of exercise? exerciise? ? Legs and glutes. I just love how much they have changed in the last three years from being skinny to muscular.

because I only weighed 42 kg. I trained legs three times a week during this period then I focused on shaping them.

Best B est thi thing ing a about bout being b eing muscula muscular? ar? It helped me overcome my eating disorder and made me the much stronger person that I am today.

How did diid you achieve achiieve it? it? My trainer Lucy Walton put me on a very high calorie diet for six months to build mass

Body B ody part pa art that tha at gets ge ets most a attention? tte entiion? I would have to say my face first and then my legs.

Secre Secret et ta talent? alent? ? Eating a tub of peanut butter in 10 minutes. I’ve got such a weakness for it.

P H OTO G R A P H BY M AT T M A R S H

LASER FOCUS

Strongman is all about mental strength.

25% OFF THE ENTIRE RANGE

THE BEAST

EXPERT

Mind Games

EDDIE HALL on the mental challenge of lifting massive weights.

EVERYONE IS AWARE of the

CHRISTOPHER BAILEY

physical demands of Strongman, but the mental side is every bit as important. In fact, I’d go so far as to say that elite Strongman is all about mental strength. The mind comes into play in so many different ways. First of all, there are the basic demands of the sport. Strongman isn’t a 9-5 job. You can’t go to the pub whenever you like with your mates. Even family time is scarce. You have to make a lot of sacrifices and that is

mentally very draining. I’m constantly in the gym, or stretching, or seeing the physio, or doing hot-cold treatments. I don’t come home at 5 pm and switch off. I have to be on top of things all the time. Not many people can cope with that. I grew up with two older brothers and I always wanted to beat them at everything, whether it was eating the most food or running a race. I’m sure this gave me a competitive edge and helped me become a national champion

swimmer in my early teenage years. Getting to that standard consisted of training 20 hours a week in the pool from the age of five and having coaches for nutrition, gym, and swimming. From an early age, I became used to the demands and had it drilled in to me that consistency is key. Competitions are also mentally challenging. When I started I was very fierce and aggressive, expending a lot of energy pre-contest psyching myself up. I would get

EXPERT

THE BEAST ThE 500 kg dEadlifT was the most mentally demanding lift i’ve done. it took two weeks to recover.

so worked up in the days leading up to an event that I’d get the shakes and lose sleep. Over the years I’ve found it’s far better to relax. Now, for a week or two before a competition, I try to switch off completely. I give myself one or two simple tasks each day, such as going to the post office or getting my car valeted just to keep my mind off things, but beyond that, I do very little. Music also helps. I particularly like listening to music from my teens—it takes me back to an era when I didn’t give a fuck about anything! Eminem is my favourite. For those last two weeks it’s all 56

MUSCLE & FitnESS

APRiL 2017

about relaxing and getting the right food and drink. I make sure I have plenty of carbs and fats so my body is fully fuelled and repaired and do lots of physio and yoga but beyond that I don’t do much except relax, listen to music and make sure my sleep in on point.

staying Calm The turning point came at my first World’s Strongest Man when I learned from watching the other athletes. The experienced guys were all strolling around in flipflops, eating and drinking, and then five minutes before the start they switched on. That’s what I have

learned to do and I find it funny now seeing people in the warm-up area stomping up and down like rhinos and wearing themselves out mentally and physically. I’ve become very good at it. One minute in training I can be having a joke and less than 60 seconds later I can be deadlifting 1,000 lbs. One thing I’ve found that helps me do this is having a mouthguard: I only ever wear one just before I do a big lift so as soon as it goes in my mouth it’s a sign that it’s time to get serious. It’s like mentally flicking a switch. I approach different events in different ways. With things like the

i use used ed to o sto stomp o mp p around a ro o und d li like i ke ea rhino rhi ino ob before efo o re ea big b i g lift. ft. no now ow i stay sta ay calm. ca a lm.

L E F T: J A M I E L E E S M I T H ; R I G H T: Z O I E C A R T E R - I N G R A H A M

yoke and the farmer’s walk you have to be aggressive and attack it. The deadlift is almost the complete opposite. You have to conserve energy and focus on that one lift so I stay calm until five seconds before. The truck pull is another event I try to stay relaxed for. You need to keep your breathing nice and slow. The 500-kg deadlift was the most mentally demanding lift I’ve ever done. Physically, it took me 3 or 4 days to recover. Mentally, it’s probably fair to say, I was in a state of depression for two weeks afterwards. I was on such a high, training all year for it, then, suddenly it was all over. For a while, I was thinking, “What do I train for now, what meaning has my life got?” The crowd that day in Leeds was amazing. I thrive on big

crowds. I get more reps or kilos when a crowd is chanting my name, but there aren’t many people watching at the World’s Strongest Man, which makes it difficult. You have to get your adrenaline pumping yourself. Off all the guys I compete against, Brian Shaw is mentally the toughest. You can chuck any amount of abuse at him and it bounces off. He’s so focused. Everything he does is for a reason: his food is spot on, he always has a drink in his hand, he’s constantly stretching or having physio. He never switches off, just like me. Unless I’m on holiday with my wife—and we haven’t had a proper holiday for six years—I don’t switch off. My life is all about Strongman.

Dealing with Injuries Injuries are another mental battle. They say if you come into a Strongman contest without any injuries you haven’t trained hard enough. They’re part of the sport. The worst injury I’ve competed with was at last year’s World’s Strongest Man when I dislocated my left middle and fourth fingers the day before the event started. I still came third in the final but it was the most painful injury I’ve had. Even now, months later, my hand is still damaged. It will take a good 18 months for it to get back to normal. You constantly have to push your body to the limit in this game and you will get rips and tears. It’s tough going for big weights when you’re worried about your back or knees giving way, but training lifts are actually the hardest because there’s no pressure on you to do them. You have to motivate yourself. Again, this requires mental strength and consistency. You can’t always give it everything at the gym. I listen to my body and if it says ‘no’ sometimes it’s more sensible to walk away. The main thing is to learn why it said ‘no.’ Did I not eat or sleep well enough? The best way to prevent this from happening again is to recover properly. As long as I’m doing everything right, I know I can give it my all. In any sport, to get to the top, you have to be an intelligent person. By this, I mean that you need to have a good understanding of how the human mind and body works and strong selfawareness. Then, you need to back this up with consistency by training hard day in, day out. That’s every bit a mental challenge as it is a physical one. Big lovE, tHE BEast

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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

QUICK TIP

Concentrate on driving through your heels when performing any lower-body press.

FEETS OF STRENGTH

—MIKE C.

60

MUSCLE & FITNESS

APRIL 2017

A:

make—is a possible cause of soreness since it engages the plantar flexor muscles that attach to the bones in the arches of your feet. Flat feet could also be a cause. If your arches are fallen, they can put additional stress on your bones, ligaments, fascia, and plantar flexor muscles.

4 TIPS FOR SORE FEET: 1. Push through with your heels. 2. Train calves two to three times a week to make sure the supporting muscles and tendons are strong. 3. Roll a tennis ball under your arches, and stretch your calves daily. 4. Get inserts for your shoes.

CHRIS FINLEY, CHRIS FINLEY, C.P.T., C.P.T., is is an an ACSM-certified personal trainer.

CYCLING CREATINE

MICHAEL NEVEAU

My feet My feet get get sore when sore when II use use the leg the leg press. press. Why does that happen, and what should I do to prevent to prevent it? it?

PUSHING THROUGH THE TOES—A MISTAKE THAT I SEE MANY OF MY CLIENTS

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GROWING PAINS

My back My back hurts hurts when II squat. when squat. What What am I doing wrong?

—DYLAN K.

A:

IN ADDITION TO

not using proper form— knees tracking over your toes, chest up, and head straight— you may not be bracing your core. Imagine someone is punching you in the stomach. This sensation can help you remember how to tighten your core so your legs are lifting the weight without putting stress on your back.

JULIA LADEWSKI, JULIA LADEWSKI, C.S.C.S., C.S.C.S., is a strength and fitness coach in Highland, Indiana.

CYCLE ON, CYCLE OFF

What’s the What’s the best best way way to take to take creatine? creatine?

—BRIAN G.

A:

TOBY AMIDOR, TOBY AMIDOR, R.D., R.D., is a nutrition expert and author of The Greek Yogurt Kitchen.

IAN SPANIER; GET T Y IMAGES

CREATINE HAS BEEN SHOWN to be more effective when taken cyclically, as your muscles have a saturation threshold. d. Combine 5 grams of creatine with 93g g of simple carbs post-workout, taking three hree additional 5g doses per day for five days. Take one week off before repeating epeating the process. This may increase e creatine levels by as much as 60% more ore than creatine alone, according to the e U.S. National Library of Medicine. e.

GUT CHECK

What are some ways I can help keep my appetite in check? —SAM S.

A:

For starters, eat a healthy and filling breakfast—a few eggs with avocado on a piece of sprouted grain toast, or steelcut oatmeal with a tablespoon of nut butter topped with berries or bananas are both good options. Additionally, studies from 2011 and 2014 that were published in Nutrition Journal found that protein-rich snacking may control appetite; try noshing on snacks like string cheese, fruit, vegetables, lean protein, or nuts, which help you feel full and assist with weight loss. Also, aim for 470 ml of water with each meal, and continue to sip throughout the day.

FORM CHECK

If you have trouble keeping your torso upright, drive your elbows down to force your chest to rise.

JIM JIM WHITE, WHITE, R.D., R.D., A.C.S.M., A.C.S.M., is is a a spokesperson spokesperson for the Academy of Nutrition and Dietetics.

LEAN AND MEAN

Is fasted cardio really more effective? —JOE Y.,

A:

A H IM AG E S /A L A M Y; J O HN FEBEL E / G E T T Y IM AG E S

FIRST, IT’S IMPORTANT to note that gaining or losing weight is a matter of energy intake. That being said, performing 30 to 60 minutes of fasted cardio early in the morning can tap into your fat stores more effectively, as your body burns fat for fuel when you sleep as opposed to carbs. Fasted cardio continues this process. According to a study from the British Journal of Nutrition, a fasted control group who performed cardio on an empty stomach burned 20% more fat than they did when they ate prior to cardio.

NGO OKAFOR NGO OKAFOR is the fitness director for Clay Health Club + Spa in New York City.

APRIL 2017

MUSCLE & FITNESS

63

edge

ARNOLD C CLAssiC

Armed Forces Titans of arm wrestling gather in Columbus, Ohio, for over-the-top action. By STeve DOwnS

64

MUSCLE & FitnESS

WHAT: This year marked the 20th anniversary of the Arnold Classic Armwrestling Challenge. With 10 qualifiers worldwide, only the best 100 men and women on the planet competed at the Arnold Challenge, held in Columbus, Ohio, in early March in front of 20,000 fans. In each of four divisions for men and two for women, prize money was awarded: 1st, $500; 2nd, $400; 3rd, $300; 4th, $200.

apriL 2017

RULES: Men and women compete separately in this doubleelimination tournament. Due to time constraints, only right-arm wrestling takes place. Competitors stand at the table with shoulders square, gripping their opponent palm to palm, holding the hand peg on the table, bracing their legs. The goal is to pin the opponent’s wrist/hand to the touch pad. There is no time limit, but most bouts take less than 10 seconds.

WHY IT’S COOL: There are few better examples of mano a mano competition than arm wrestling. You may not see guys and gals with right arms twice as big as their left, but you will hear the common phrase “Bring it to the table!” to get you excited. And while 35 to 45 is the best age range for competitors, the 70-to-80-kg defending 2016 Arnold champ, “Crazy” George Iszakouits from Canada, is 67 years old!

C O ur T e Sy O f a r n O l D Sp O r T S fe S T i va l

ORIGIN: Ten years after the first arm wrestling match in 1952 in a Petaluma, California, pub, journalist Bill Soberanes and Dave Devoto formed the World’s Wristwrestling Championship. It aired on US TV for 16 years starting in 1969, then Sly Stallone’s ’87 cult classic Over the Top boosted the sport’s popularity. Arm wrestling returned to the limelight in 2014 with the show Game of Arms.

edge edge

Train Like...

a Stuntman A

AlA Al AIN MOUSSI AlAin Moussi went from stuntman to leading man in the Kickboxer reboot. BY Andrew GUTMA GUTM GutmAn AN By ANDREW

YOU’VE SEEN You’ve seen ALA AlAin AIN Moussi MOUSSI in such films as X-Men: Days of Future Past and X-Men: Apocalypse—you just didn’t know it was him. The 35-year-old Canadian stuntman, who’s done stunts for Hugh Jackman and Henry Cavill, now moves into the spotlight to play Kurt Sloane in the next installment of the Kickboxer reboot. Here’s how he kicked his training into high gear for the role. schedule Moussi trains five days per week. Three days are dedicated to martial arts and two are for weight training. current trAining “The goal is to find a balance between intensity and proper technique to create the ultimate human performance machine,” says Moussi’s strength and conditioning coach, Phil Hurtubise, CEO and founder of IPG Wellness Services. “He follows a fitness regimen, for six to eight weeks [at a time], called a training phase, which varies and is dependent on his overall goal.” Moussi’s routine starts with light cardio, hard intervals, foam rolling, and mobility drills. Then he performs

Olympic lifts, compound exercises— like the bench press, deadlift, and squat—and a lift with “consequences,” such as a pistol squat on a Bosu ball that transitions to a kick. He finishes with a body-weight circuit followed by more stretching and a proper cooldown to begin the recovery process.

swiMMing “I swim 50 metres, or two laps, underwater,” Moussi says. “I have to do fight scenes for hours, so that kind of training keeps me going for longer. Now I can do longer sequences. We’re talking about a three- to fourminute sequence with no cuts. That’s a long time.” recoverY “I stretch for a good 10 to 15 minutes after every workout,” says Moussi. “It’s not necessarily deep stretching, just enough to loosen everything up. Later in the evening I’ll follow the same routine.” Moussi will run through a basic routine of arm, leg, and shoulder stretches.

davId vs. golIaTh Tune Inon Moussi takes

Hafþór Björnsson in the forthcoming movie Kickboxer: Retaliation.

“Now it’s “Now it’s all all about about my my own own look, look, and that’s what I work on, like, ‘What’s the kind of look that I want want for for the the film?’ film?’ ”” 66

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BoBBy QUiLLard

edge

Train Like... Warmup WARMUP

Moussi performs intervals on the stationary bike and rowing machine. He then stretches and foam rolls his body before hitting the weights.

diet Breakfast is toast with peanut butter and a banana, plus Greek yogurt with granola. Lunch is chicken with a sweet potato and broccoli. For snacks, Moussi likes avocados and cheese. Dinner is salmon, veggies, and rice; and eggs with veggies are his late-night snack. Fruit is eaten postworkout and as dessert.

Morphing phYsique As a stuntman, Moussi would set himself apart by matching the lead’s physique. “You’re like a chameleon when you’re doubling. For Henry Cavill, I had to grow my chest more, I had to stay very lean so my abs would show,” says Moussi. His most challenging role was to double as Hugh Jackman. “I had 3½ weeks to gain almost 5 kg. I was training twice per Swimming as well day, five days a as stretching twice week, with one a day have helped workout on SaturMoussi increase days. Now it’s all muscle endurance, mobility, and about my own look, flexibility. and that’s what I work on, like, ‘What’s the kind of look that I want for the film?’ ”

The KIcKer

MUSCLE & FiTnESS

EXERCISE

SETS

REPS

Barbell Hang Clean

4

8–12

Barbell Push Press

4

8–12

Barbell Back Squat

4

8–12

Flat Dumbbell Bench Press

3

40 reps w/40 lbs, 50 reps w/50 lbs, 60 reps w/60 lbs

Box Jump

3

10

Prowler Push

1

300 lbs for 50 yards

CONSEQUENCE

selling A hit “Precision is really important because I have to be able to hit [my mark] without hitting my fellow actors or stuntmen. In some scenes we set it up to hit in the face, but it’s like a tap that looks like a big hit. You have to have that maximum control and accuracy to be able to do that, so I work on that a lot,” says Moussi, who trains his accuracy by kicking targets off still bags, hitting pads with his trainer, and kicking pads with one leg while standing on a Bosu ball. “I’m able to do a lot of sequential kicks, which I could do before, but now I’m way more stable when I do them.”

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BODYBody-WeighT BODY-WEIGHT FiniSher SHER HER

Perform one to three rounds with no rest between exercises. EXERCISE

REPS

Pullup

5

Chinup

5

Burpee

10

Medicine Ball Slam

10

Reverse Crunch

20

V-up

20

BoBBy QUiLLard

edge edge

feats of strength

Step 2: Stand at a leg’s length away from the target. With an up-and-through motion, step into the kick and strike the door near the keyhole with the heel of your foot. Aim to kick through the door, not at it.

hoW to

KICK In a Door 70

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gency, like a fire or a princess is in need of being saved. Keep in mind that cops and firefighters only kick down doors if they absolutely need to, and SWAT teams typically use a battering ram to break down a door. If you don’t have a ram handy but you still want to be a hero, start with a five-minute lower-body warmup routine. Kidding. Proceed to Step 2.

RECOMMEN reCommenDeD OMMEND DED exerCIses EXERCI CISES SES

> For leg strength: Barbell squat, leg press, single-leg or pistol squat > For power development: Jump squat, box jump, unilateral leg press performed explosively

i L LU St r at i O n S BY M a r K n E r YS

CouRTeSy oF eVeReTT CoLLeCTIon

If you need to save someone on the other side of a locked door from a fire (or if the door is talking smack), do this. By Joe WueBBen

Step 1: Make sure it’s an emer-

Step 3: Shift your body weight toward the door to generate more kick force. Repeat Step 2 until the door collapses. Next, get Your Highness to Muscles safety. Then, engaged Quads, glutes, bid milady hamstrings, core, adieu and hit tibialis anterior the gym—unless (front of shin) it’s an off day obviously.

TRAIN BUILD MUSCLE, BURN FAT, PERFORM BETTER

Thinking of getting the band back together? Know which resistance bands to use and how to use them for the best results. BY JO JOEY OEY WOLFE WHICH BAND TO USE

EDGAR ARTIGA

Battle of the Bands

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TRAIN

BATTLE OF THE BANDS

RESISTANCE BANDS ARE MORE THAN just stretchy pieces of rubber. Not only are they effective for getting in a full-body workout when time is short and equipment is sparse, but different bands can enhance your flexibility and mobility and help you push past sticking points. Here’s a crash course on getting the most from your bands. WARMUP: MINI BANDS

Mini bands activate your glutes, which helps prevent other muscles from coming into play during exercises like deadlifts and squats to compensate for mediocre glute activation. When to use: Before working sets, especially on lower-body days. How to use: Step through the loop and secure the mini band just above the knees.

SAMPLE EXERCISES

Lateral Shuffle: Stay in an athletic stance and keep tension on your glutes; don’t allow your feet to touch. Split-stance Walk: With one foot staggered, walk forward while maintaining a split stance. Glute Bridge: Lie supine with your feet planted on the floor and the band looped just above your knees. Thrust your hips into the air, focusing on pressing your knees outward.

VARIED RESISTANCE: LOOPED BANDS

This band variety can help assist with pullups and dips and move you past sticking points—weak portions of the lift—by increasing resistance on compound movements to strengthen the weak area. When to use: Before or during a training session.

SAMPLE EXERCISES

Band-resisted Pushup: Wrap the band around your upper back and hold each end in your hands. Rep out your pushups. Pullup/Dip Assistance: Loop the band around a pullup/dip bar and place one foot on the looped band. Band-resisted Back Squat: Loop two bands on either end of a barbell and secure the other end to the top of a squat rack (pull down) or to heavy dumbbells placed on the floor (pull up). These are best used with compound movements like the squat, bench press, and deadlift.

FUNCTIONAL MOVEMENT: GRAY COOK BAND

The Gray Cook Band is used for stretching, reinforcing proper form, and improving functional movement patterns. Having a partner hold the band increases the number of moves you can perform. When to use: Before you work out or during your first lift as a means of active recovery. How to use: Use the band as a stretching tool and to perform mobility exercises before or between sets. You can also secure it around certain body parts, which forces your body to stabilize itself, enforcing better form.

SAMPLE EXERCISES

Bird Dog: On all fours, secure the band around both feet while holding the ends in each hand. Simultaneously extend your left leg and right hand. Repeat both sides. Half-kneeling Lift 90/90 Thoracic Rotation

TRAVEL COMPANION: STACKABLE RESISTANCE BANDS

A door, some space, and a band is all you need for a full-body workout. When to use: Pre-, intra-, or post-workout to get a pump, as a standalone exercise in your current routine, or as a highvolume finisher. How to use: Find a sturdy anchor point—door frame, pole—or stand in the middle of it for curls and extensions. Perform exercises, supersets, add moves into your routine, or end your workout with a high-volume finisher.

SAMPLE EXERCISES

Overhead Extension: Stand on the middle of the band; grasp the ends in each hand; press overhead. Keep your arms in place; lower your hands behind your head until your forearms break 90 degrees. Press back up. Band Row Standing Chest Flye

Your New Bandmates

MINI BANDS n These mini bands are 9 inches in length; wrap them around your ankles and wrists for a dynamic and functional warmup that will help your muscle fibers fire more effectively.

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MUSCLE & FITNESS

RESISTANCE BANDS

GRAY COOK BAND

n The thinner bands are perfect for pull-aparts, thrusters, and light stretching. Break out the thicker bands for pullups, added resistance on barbells, and stretches that require a greater degree of resistance.

n Renowned athletic trainer Gray Cook created this band to help lifters improve movement patterns and stretching capabilities. For use standing upright, supine, or virtually any other position you can think up.

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TRAIN

BODY WEIGHT Right Angle

if the trX flye is too difficult, begin with your torso more upright and use a steeper angle as you build strength.

Flye High Use a suspension trainer to recruit more muscle fibres and challenge stability when executing a chest flye. By Andrew GUtmAn Flyes are a great way to induce a massive stretch and recruit more muscle fibres than a press would. But not all flyes will help your gains take flight, says David Otey, C.S.C.S., a personal training manager at Equinox Fitness Clubs in New York City. “The TRX chest flye helps maximize the recruitment of muscle fibres in the chest and anterior 76

MUSCLE & FitnESS

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deltoids because of its nonfixated pattern,” explains Otey. “This places an increased demand on your fine motor units, which will help develop a fuller, more powerful upper body. Due to the orientation of the TRX, the finishing position is a semisupinated hand position—palms facing you—which puts a greater demand on the upper chest.”

HOW TO DO IT Extend your arms in front of your shoulders, palms facing each other, and position your feet behind you. Lean forward. Keeping your abs braced, open your arms to a T position with your palms forward and elbows slightly bent. Squeeze your chest to bring your hands together in front of you.

FoR moRe body-weight

routines, visit muscleandfitness .com/body_weight

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TRAIN

ABS AND CORE

FoR FOR R MORE MoRE RE ab-shredding workouts, visit muscleandfitness.com/abs

Get (up and)Over it Add resistance to your situp to boost core strength and shoulder mobility. By Andrew GutmAn The siTup has long been the move for a stronger, more defined core. However, “the overhead barbell situp is a better alternative, as keeping your arms overhead makes you less likely to round your back, which deactivates your core,” explains Matt Pudvah, C.S.C.S., a coach at Attain Therapy + Fitness, in East Longmeadow, Massachusetts. “It reinforces proper overhead positioning, leading to improved mobility. Focus on pushing your head through at the apex of the movement.”

form check

“Squeeze your glutes before initiating the movement,” advises pudvah. “this will help your body protect your lower back.”

How to Do it

OvERhEAD BARBEll Situp lie faceup on the floor, securing your feet, holding a barbell over your shoulders, arms extended. Lift your head and neck off the floor, engaging your abs.

Sit up and reach your hands toward the ceiling—this will help you to keep your chest up and back flat—until your upper body is perpendicular to the floor.

Slowly lower back to the start, keeping your core engaged. Do two to three sets of 20 reps. 78

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MariUS BUggE

TRAIN

20-MINUTE MUsclE

climb the ladder Two exercises, five rounds, 20 minutes, thicker legs. By Lee Boyce We knoW What You’re thinking: What’s the deal with a two-exercise circuit? Well, unless you log hundreds of reps in 20 minutes on the regular, this setup is all but guaranteed to trash your legs. For the back squat, you’ll use your 12-rep max to blast out a total of 20 reps

using the ladder method— where your reps are spaced out incrementally and you get short breaks between sets. The round gets capped with walking lunges, which will flush blood to your muscles. Trust us, by Round 5, your lower body will be screaming.

Speed SeSSion

lEgs IN 20 Complete five rounds of this circuit, resting 90 seconds between rounds. EXERCISE

Barbell Squat* Walking DB Lunge

REPS

2, 3, 5, 10 24

*Using your 12-rep max, perform 2 reps, then rack the weight. Rest for 10 seconds, then perform 3 reps. Rest for 10 seconds, then perform 5 reps. Rest for 10 seconds and perform 10 reps. Complete the entire ladder each round.

quick tip

Choose a lighter weight for walking lunges. otherwise, your risk of injury increases or you’ll burn out too quickly.

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TRAIN

RECOVERY

Breathe Right

Your breath stinks—and it has nothing to do with your raging halitosis. BY ZACK ZEIGLER WE NEED TO TALK ABOUT your breath. No, not how it reeks like a protein fart that vomited rotten gym socks (although it wouldn’t kill you to hold the onions and invest in mints). The

more pressing issue is your potentially lacklustre breathing technique and why routinely failing to inhale and exhale properly can screw up your health. Over time, dysfunctional

breathing patterns can lead to numerous health issues, including immune disorders and anxiety. “One reason improper breathing is so insidious is that the change from good breathing to bad breathing can take a couple of years, so you don’t notice it,” says breathing expert Belisa Vranich, Ph.D. “You get used to not being able to breathe, and you think it’s normal.” The good news is that the path to better breath—and, in turn, better lifts—is quick and painless if you follow the 14-day programme in Vranich’s book Breathe.

THE STUDY

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GETTY IMAGES

The Framingham Heart Study began investigating cardiovascular disease in 1948. Now spearheaded by the National Heart, Lung, and Blood Institute (NHLBI), the research is ongoing. For more info: framingham heartstudy.org

M&F: A skeptical meathead says, “This breathing stuff sounds like hippie bullshit.” What’s your reply? BV: Breathing is connected to how much you can lift, how fast you can recover between sets, and how you recover from one day to the next. Which means [learning to breathe properly] can help you train harder. What common breathing mistakes do you notice lifters making in the gym? People holding their breath, not using the exhale, and doing things backward—meaning, as they go up or push, they’re inhaling when they should be exhaling. When will someone see results when they follow your programme? It varies, but some people see [improvements on] Day 1. Is the routine hard to follow? No. I come from a gym and science background, so my approach is like, “How many plates do I have on here, and how many can I get on by the end of the month? What’s my baseline, and how can I change it to be above average, because I don’t want to be average?” What’s the end game? I want people to use their diaphragm when they breathe. Most people’s diaphragms are almost paralyzed. It’s a muscle that’s in the very middle of your body, underneath your heart, above your digestive system, and when you start using this ginormous muscle it ripples throughout your whole body. And it makes sense: The diaphragm is smack in the middle of your body, so of course it’s going to affect your heart, your heart rate, your lungs, how well you breathe, your digestive organs, your ability to detoxify. It’s kind of wild. Do you think readers will be surprised to learn that how you breathe can impact things like GI disorders,

insomnia, and anxiety? I think intuitively everyone knows. There’s a great study called the Framingham Heart Study, and it concurred with ancient yogis’ philosophy that quantitatively showed that the way you breathe is connected to your current health and longevity. In the book, you mention stress as a major reason why people develop poor breathing habits. Why are we such stress junkies? Because we all think we’re so freaking important and that if we [take a break], there’s going to be a major meltdown. The fact is, we’re not that important. Even so, it’s more about the continuity of stress. If you take a couple of seconds throughout the day when you calm down and feel safe—you don’t have information pounding you in the face—you calm down. It rests you. Most people don’t take that moment to reset, and then they go back to their stress—it’s [nonstop], and it’s killing us. So learning to be mindful is part of your programme? I have a hard time with the words “mindful” and “wellness” because people tune them out. I’m practical: “Do you have a couple of seconds to reboot?” What’s the trick to rebooting? Too many people check Facebook, send a text, or feel like they should do something when they get time to reboot. Take a couple of breaths— with no information coming in—and ask yourself, “How am I feeling right now?” And then take another breath…and continue with your day.

CALL or CLICK to subscribe BELISA VRANICH’S VRANICHÕS

book Breathe is available now at amazon.co.uk

Call: 01795 592801 QUOTE CODE M03 Open weekdays 8am-9.30pm, Saturday 8am-4pm Click: weider.subscribeonline.co.uk/musc/M03 *This is a direct debit offer open to UK residents only. This offer is not available to Digital Edition subscribers. Payments will increase to £16.99 every 6 issues unless advised to stop

EAT WHAT’S IN THE FRIDGE THIS MONTH

Feed the Need

Keep your diet in check while you feed your “little barbell” the right foods to get it up when the moment is right. BY JONATHAN ROWE SPARROW BRAINS,

10 FOODS FOR SEX

GETTY IMAGES

cobra blood, tiger penis, and baboon urine. These are a few of the delicacies old-timey horn dogs used as aphrodisiacs—foods and substances said to arouse and extend sexual pleasures. Evidently, snacking on a juicy tiger dong and washing it down with monkey piss gets you all hot and bothered…as well as woozy and nauseous, we presume. Since the government's sex police have either barred or advised against consuming any item listed above, you’ll have to feast on less exotic aphrodisiacs to increase the odds that your member will rise to the occasion when it’s go time.

EAT

HEALTHY APHRODISIACS

n Rumour has it that Aztec emperor Montezuma II downed a daily chocolate and chilli pepper drink before trysts with concubines. Surprisingly, this concoction had nothing to do with why he became synonymous with explosive traveller’s diarrhea—but it actually did help him pop wood. Chillies trigger endorphins, releasing the same natural high that comes with extreme physical exertion. “Chillies also contain capsaicin, which is known to stimulate the metabolism and increase blood flow, heart rate, and sweat production, all similar to physical reactions during sex,” says Detroyer. Eat the peppers sans the chocolate drink to avoid Montezuma’s revenge.

BE PICKY

Make sure the skin is intact when picking pomegranates at your supermarket.

NUTS AND SEEDS

POMEGRANATE n By looks alone pomegranate can spark the mood, Mary Jane Detroyer, R.D., C.D.N., in New York, explains: “When cut in half, this fruit resembles the female genitalia. And pomegranates are also full of potassium and vitamin C,” which help maintain the body’s fluid balance and decrease tissue inflammation. And if you’re having trouble getting it up, start juicing—an International Journal of Impotence Research study found that pomegranate juice can aid erectile dysfunction.

WATERMELON

NUTMEG

elements of watermelon to have a Viagra-like effect on human blood vessels. Gabe Staub, R.D., C.S.S.D., in Greensboro, North Carolina, says, “Watermelon contains a phytonutrient called citrulline, which the body converts to arginine, an amino acid that boosts nitric oxide levels in the body, affecting blood vessels in the same way a medicine like Viagra does.” Citrulline can also prevent muscle fatigue and soreness, which can come in handy during sex.

spice for its capacity as a stimulant, using it to raise body heat and mask halitosis. Many lifters use it to promote digestive health and reduce pain and inflammation. “Around the 18th century it was used to treat male sexual dysfunctions,” Detroyer says. Nutmeg also contains myristicin, a phenylpropene that can act as a deliriant and cause hallucinations. Don’t go nuts with it, though—at high doses (one to two tablespoons) myristicin can be toxic.

n Researchers at Texas A&M found

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n Early Hindu cultures valued this

n Like Like oysters, oysters, cashews cashews and and almonds almonds are are full full of of zinc, zinc, which which improves blood flow to your junk. “Walnuts “Walnuts are are high high in in omega-3, omega-3, which aids sexual response by raising dopamine levels in areas of the the brain brain that that trigger trigger arousal. arousal. It It can also improve energy, mood, and and libido,” libido,” Staub Staub says. says. “Pista“Pistachios and peanuts contain the amino amino acid acid L-arginine, L-arginine, which which is is one one of of the the building building blocks blocks of of nitric nitric oxide oxide [NO], [NO], a a naturally naturally occurring occurring gas gas that that helps helps men men maintain maintain their their erections.” erections.” NO NO is is a a vasodilator vasodilator (it (it widens widens blood blood vessels) vessels) that that has has been shown to increase blood flow to muscles and helps control muscle muscle contractions. contractions.

C L O C K W I S E F R O M T O P L E F T: A N D R E A D ’A G O S T O / G E T T Y I M A G E S ; Y E H I A A S E M E L A L A I LY/ STOCKFOOD; LE W ROBERT SON/GE T T Y IMAGES; MARIUS FM7 7/GE T T Y IMAGES; ANSON MIAO/ GETTY IMAGES; KRISTIN LEE/GETTY IMAGES

CHILI PEPPERS

DARK LEAFY GREENS n Kale and

DARK CHOCOLATE

spring greens are all rich in antioxidants that improve blood flow to our sex organs and help “protect us from environmental contaminants that can impede libido,” Detroyer explains. “So you might see these foods not truly as an aphrodisiac but as foods that will help us be ready when the moment strikes.”

GINGER

FIGS

ginger has a seductive scent and is a known nervous system and circulatory stimulant. “Gingerol, a potent antioxidant and antiinflammatory chemical, is a significant contributor to ginger’s health benefits and its addictive smell,” says Staub. “It is well known to work the heart, calm indigestion, and ease menstrual pain.”

n “Fig seeds represent fertility, and the rich mouth sensation makes it all very sensual,” Detroyer says. “Adding a little honey to the figs makes them stickier and sweeter, as honey is seen as an aphrodisiac, too.” Figs are also fibrous and contain ample amounts of essential minerals, including magnesium, calcium, and potassium. potassium

n Fresh-cut

n

Chocolate consumption has links to better memory, improved cardiac function, and a reduced risk of stroke. According to a study in the Journal of the American Diabetic Association, dark chocolate contains phenethylamine, a compound shown to release the same endorphins triggered by sex. Antioxidant-rich chocolate is also known to stimulate dopamine production. “Go for dark chocolate and forget the processed milk chocolate choices,” Staub says. Stiffies aside, a study in the Journal of the International Society of Sports Nutrition also found that the dark kind increased the bioactivity of nitric oxide and led to more efficient workouts.

HOT AND HEALTHY DATE NIGHT DINNER ARRANGED BY MARY JANE DETROYER

WINE n Red Bordeaux S TA R T E R n Raw oysters in a spicy red sauce MAIN n Whole-wheat pasta and steamed prawns, tossed with a pesto sauce of olive oil, basil, and pine nuts n Side salad of rocket, pomegranate seeds, olives, and shaved Parmesan DESSERT n Strawberries with whipped cream and dark chocolate sauce for dipping, with halved fresh figs and walnuts, both drizzled with honey

EARLY RISER

18th-century lover Casanova reportedly ate 50 oysters a day at breakfast.

OYSTERS n Oysters contain roughly 10 grams of protein per 170-gram serving. Additionally, the high zinc content jacks up sperm cell strength, increasing your swimmers’ motility, morphology, and capacitation skills. “Oysters also contain two amino acids, D-aspartic acid and N-methyl-D-aspartic, that can trigger production of sex hormones,” Detroyer says.

EAT

HEALTHY CHEATS

Steak-Yumms Make this low-cal Philly cheese-steak with grass-fed beef for vitamin C and iron. BY JENNIFER ISERLOH LEAN PHILLY CHEESESTEAK SERVES 4

1 tbsp olive oil 1 red or yellow onion, thinly sliced 2 red peppers, seeded and thinly sliced ½ tsp seasoning salt, such as garlic or steak seasoning salt Olive-oil cooking spray 225 grass-fed skirt steak, thinly sliced 85 g baby kale 4 100% whole-wheat or gluten-free hot dog buns, toasted 4 slices part-skim mozzarella cheese

1. Heat the olive oil in a large skillet on medium heat. Add onions, peppers, and seasoning salt and cook for 3 to 4 minutes, or until veggies start to soften. Transfer to a plate. 2. Coat the skillet with a light layer of cooking spray, then turn the heat up to high. Add steak and cook for 4 to 5 minutes, stirring often until the edges start to brown but the slices are still pink in the centre. 3. Add kale and cover until wilted, about 2 to 3 minutes.

4. Place buns on a baking tray. Divide steak and veggies among the buns. Top each with a slice of cheese. Place under the broiler for 2 minutes to melt the cheese. Serve immediately.

NUTRITION PER SERVING

375

CALORIES

31g

PROTEIN

30g

CARBS

15g FAT

Unhealthy 30-cm cheesesteaks (below) can contain upwards of 1,000 calories and 43 grams of fat.

SHUTTERSTOCK

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EAT

AbouT THE ABOUT ABOU ThE CH CHEF ChEf Jennifer

1 FOOD,, 5 WAYS

Iserloh is the author of the Amazon best-selling book Fifty Shades of Kale.

Oatmeal

Shake up your boring oats routine for better digestive health. By Jennifer iSerloh 1 SwEETENEd

TuRmERIc mANGO BREAKfAST OATS

Bring 240 ml of water and 50 g old-fashioned oats in a small saucepan to a boil. Reduce the heat and cook eight to 10 minutes until the oats are tender, stirring occasionally. Cover and remove from heat and let stand a few minutes. Top with 85 g chopped fresh or frozen mango, ¼ tsp ground turmeric, and pinch of black pepper.

2 SlOw cOOK

3 NO cOOK

4 SPIcy

Place 100 g steel-cut oats and 960 ml water in a slow cooker and set it to high for two to 2½ hours until the oats are tender. Stir in 3 tbsp apple cider vinegar, 1 tbsp stevia, ½ tsp ground cinnamon, and 40 g dried cranberries. Cover and refrigerate for at least 4 hours or preferably overnight.

Place 50 g oldfashioned oats in a small bowl along with 75 g low fat 2% plain yogurt, 160 ml skim or low-fat milk, 1 tbsp peanut butter, 1 tbsp hemp or sesame seeds, and 1 tbsp maple syrup or 2 tsp stevia. Stir well and refrigerate at least 4 hours or preferably overnight.

Bring 240 ml of water and 50 g old-fashioned oats in a small saucepan to a boil. Reduce the heat, and cook eight to 10 minutes until the oats are tender, stirring occasionally. Cover and remove from heat and let stand a few minutes. Top with 40 g chopped kimchi, 1 fried egg, ½ sliced avocado, and 2 thinly sliced spring onions. Serve immediately.

STEEl-cuT OATS

OvERNIGhT OATS

5 SAvOuRy

KOREAN OATS

BAcON chEddAR OATS

Cook 2 rashers turkey bacon according to the package instructions; chop. Bring 240 ml of water and 50 g old-fashioned oats in a small saucepan to a boil. Reduce the heat, and cook eight to 10 minutes until the oats are tender, stirring occasionally. Cover and remove from heat and let stand a few minutes. Top with 30 g grated cheddar and sprinkle with bacon.

CHEW ON THIS

For a lasting pre-workout energy boost, blend 50 g of slow-digesting rolled oats with a scoop of whey and 360 ml water.

JameS JackSon/al amy

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MUSCLE & FitnESS

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EAT

ABOUT THE CHEF IFBB Pro

FAST FEAST

League bodybuilder Carlo Filippone is the CEO of Elite Lifestyle Cuisine. elitelifestylecuisine.com

Chick Food

Plenty of greens, protein, and healthy fats to munch on. BY CARLO FILIPPONE LEMON GRILLED CHICKEN SALAD SERVES 1

2 pinches sea salt Black pepper, to taste ¼ tsp minced garlic 2 tbsp sliced kalamata olives

1. Grill chicken breast until cooked (74°C). 2. In a large bowl, mix all remaining ingredients. Place in a serving bowl. 3. When chicken is cooked, place on a cutting board, slice, and distribute atop the salad. Serve.

NUTRITION PER SERVING

CHEW ON THIS

For variety, replace chicken breast with a 175-g can of tuna.

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531

44g

22g

31g

CALORIES

PROTEIN

CARBS

FAT

B R I A N K L U T C H; F O O D S T Y L IN G BY S U S A N O T TAV I A N O

175 g boneless, skinless chicken breast Handful of mixed greens 1 medium cucumber, sliced ½ avocado, peeled and sliced Juice of 1 lemon 1 tbsp extra-virgin olive oil Pinch of dry oregano

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EAT

Food Fight

grain trust Rice: brown vs. white. By ToBy AmiDoR, R.D. after you traIn, eatIng fast-dIgestIng carbohydrates like white rice can create an insulin spike—due to its low fibre and fat content—that enables amino acids to aid in recovery. White rice also contains more iron than brown rice; the iron helps transport oxygen throughout the body. For most other times of the day, brown rice is the

White Rice

better option because the carbs it contains are less likely to be stored as fat. The slow-digesting complex carb contains four times more fibre than white rice. High-fibre diets have been shown to aid weight loss and satiety. Other health benefits of fibrous diets include keeping you regular, supporting gut health, and reducing the risk of certain types of cancers (like colon).

Brown Rice

Calories

205

Calories

248

Protein

4 .3 g

Protein

5.5 g

Total Fat

0.5 g

Total Fat

1.9 g

Carbohydrates

4 4 .5 g

IntangIbles Fibre

51.6 g

Carbohydrates IntangIbles

3 % DV

Fibre

1 4% DV

Niacin

1 2 % DV

Niacin

1 5 % DV

Thiamin

1 7 % DV

Thiamin

1 2 % DV

Folate

2 3 % DV

Folate

Vitamin B6

7 % DV

Vitamin B6

Iron

11 % DV

Iron

2 % DV 5 % DV

Manganese

3 7 % DV

Manganese

8 8 % DV

Selenium

1 7 % DV

Selenium

2 7 % DV

Winner: SkinleSS White meat turkey

Winner: Brown ricE For 1 cup cooked long-grain rice. *Source: USDA.

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A nDRe y m Asl A koV/A l A m y

1 4% DV

THE SWEET SPOT > Chocolate for

Performance & Health? BYMARK GILBERT

IN MOST ST T PEOPLE’S MINDS, chocolate is still typically thoughtt of as the “king” of unhealthy snacks and a guilty pleasuree that should be minimised or omitted from the diet. And d to be fair, when we look at its basic nutrient profile, this his attitude may seem to make sense. After all, it is primarily lyy composed of sugar and saturated fat. However, it seems that, hat, at, as with many foods and nutrients, beliefs about chocolate tee have ignored its complex makeup. In fact, it seems that hat at the humble cocoa bean from which chocolate is made has ass more than a few tricks up its sleeve!

I have been following the story of cocoa for quite some time. Around the turn of the century, research began to emerge that cocoa had benefits on cholesterol and antioxidant activity. Since then, it has h shown favourable effects on blo blood flow, then insulin and more recently r brain function, inflammation inflammat and, most importantly for rreaders of this column, improvements column, improvements improveme in in performance, muscle mu strength and recovery. It m may even help to decrease body b fat and probably has multiple other advantages for multipl exercisers. These days, it isn’t hard to exer find sports sp supplements which contain ccocoa or its extracts but I think I was (among?) the first to include high-fla high-flavanol cocoa in a pre-workout produ product formulation several years ago. I in included it mainly because it increases levels leve of our old friend, nitric oxide (“NO”) - the naturally-produced gas in the body b that dilates blood vessels and has benefits on muscle growth, hormones and exercise performance but I suspected it had other benefits too. In the following, I’m going to look at these multiple benefits and also advise on some important guidelines on how to properly use cocoa so that its effects are not reduced or diminished.

How Does Chocolate Work? Well, the first hints that chocolate might have health benefits emerged when scientists studied its content of polyphenols - these are just natural chemicals, which occur in plants. One of these is a type of flavanol called a “catechin”. You may be familiar with a similar catechin found in tea, called “epigallocatechin gallate” or EGCG - this is the one which is responsible for its fat loss effects. Similar constituents are found in red wine and these are thought to be responsible for its

C H O C O L AT E F O R P E R F O R M A N C E A N D H E A LT H

health benefits. Anyhow, in the late 1990’s it was discovered that dark chocolate had a four times greater concentration of these flavanols as compared to tea and subsequent studies have shown it is also a four times more concentrated source than wine. So really, what we have here is a potential superfood! …but are there actual benefits to humans?

Nitric Oxide (NO) I was a senior R & D scientist on the first ever nitric oxide product to be sold in the sports nutrition market (U.S. Patent: 6784209) and at that time, there was only “suggestive” research that NO helps with the building and repair of muscle and also perhaps with fat loss and exercise performance. But the research on the positive associations with all of the major anabolic hormones and blood flow were solid. So with NO, we were pretty confident we were on to a winner. For several years after formulating that product, “experts” and “gurus” were posting comments and writing articles saying that NO may “seem” to work “in theory” but it is just a scam. Well, they don’t say that any more because the research in real humans is now pretty air tight. The great thing about cocoa is that it is such a potent stimulator of NO, it would be surprising if it didn’t have these effects. Also, again, due to the complex chemical composition of cocoa, it seems to have other effects beyond that of just boosting NO and some of those effects seem to work in concert with NO to increase the overall benefits of its effects.

Exercise Performance OK, I’ll start with the juicy part first. Cocoa has now been shown in about a dozen studies to increase performance. Many of these were cycling time trial performance in 98

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which the subjects cycle for a prolonged time at a steady pace and then do a very intense time trial to see how far they can cycle in a given time. Although this isn’t the same type of physiological stress as weight training activity, it is a very intense muscular effort when in a depleted state and so it is reasonable to assume that if cocoa can help improve the performance of cyclists in a maximum intensity effort, it can help guys lifting intensely in the gym. Other performance studies have demonstrated that cocoa helps the body process oxygen more efficiently, use glycogen and maintain blood sugar better, help regenerate mitochondria (the cell’s energy “powerhouses”), increase VO2max, increase total work capacity, decrease muscle damage and improve blood flow. On top of these

results in healthy individuals, cocoa also helps improve mobility and endurance in people with cardiovascular disease.

Muscle As I briefly alluded to, the “NO”, which is jacked up by cocoa is intimately associated with hormone function and also is involved in muscle growth, strength, damage and repair. Way back when we formulated the first NO product, we had found evidence that it is involved in the release or function of the “big four” anabolic hormones testosterone, IGF-1, growth hormone and insulin. We also found several studies going back to the early 1990’s showing that nitric oxide is required to heal wounds and repair tissue. At the time, scientists believed that nitric oxide might soon be used to

COCO HAS NOW BEEN SHOWN IN ABOUT A DOZEN STUDIES TO INCREASE PERFORMANCE.

improve muscle mass in patients who are losing muscle due to disease. We also found a study showing that when NO was blocked, strength decreased and that when NO levels were boosted, strength was significantly increased. Furthermore, a human study showed a 15 per cent increase in force production in the muscle from boosting NO! Two other studies showed that NO was almost certainly directly involved in building and repairing muscle tissue also. Add this to the fact that studies on other NO-enhancing nutrients have shown benefits on strength and number of reps in things like bench press and other lifts and this makes a pretty compelling case for cocoa! More recent studies have shown that NO is a key signal produced by muscle loading, which stimulates an increase in mTOR signalling (the

primary path which stimulates the muscle-building process, protein synthesis). If that wasn’t enough, a recent study on cocoa found that when subjects consumed it, they had lower levels of cortisol, catecholamines and other biological markers of stress! So for those guys hitting it really hard in the gym, there could be some additional benefit.

Fat Several studies have documented an influence of cocoa on fat and carbohydrate metabolism, as well as on appetite. A fairly recent review of research, conducted at Queen Margaret University, concluded that cocoa influences the expression of certain genes involved in fat production in the body and that it probably also influences hunger. For

instance, when dark chocolate was compared to milk chocolate, it was found that the dark variety resulted in less hunger. Again, all of this is consistent with studies that show desirable effects of NO on fat metabolism. However, with chocolate, some of the possible fat loss effects may be as a result of its rich mineral content. It is rarely reported that cocoa is a concentrated source of several minerals, including magnesium (which is often found to be deficient in people’s diets), copper, manganese, iron and phosphorus. Increased phosphorus intake has recently been shown to decrease body fat in obese individuals.

Other Effects Now, many astute readers may already be aware of some of these benefits but there are some other

C H O C O L AT E F O R P E R F O R M A N C E A N D H E A LT H

fascinating effects of cocoa and these include…

Cholesterol - HDL and LDL When it comes to protecting the heart and blood vessels from the damage caused by low HDL (“good” cholesterol) and high LDL (“bad” cholesterol), cocoa is hard to beat. It not only moderates the oxidation of LDL which is the process that leads to the narrowing of blood vessels, it also increases HDL cholesterol levels. This effect on HDL is especially important for the fairly significant proportion of gym-goers who use anabolic steroids, as these drugs seem to have their negative effects on the heart in large part by decreasing HDL. Also, probably part of this effect of keeping blood vessels clear of blockages is the reason behind chocolate’s apparent positive effects on the brain, such as improving cognitive function.

Protects Major Organs Beyond the effects on the heart and blood vessels, some research suggests it may help repair liver damage caused by poor lifestyle and being overweight. Believe it or not, a condition called non-alcoholic, fatty liver disease (NAFLD), which is caused by too much eating and not enough exercise, now causes more incidences of liver disease than the abuse of alcohol. Well, it looks like dark chocolate can protect the liver from this condition. Similar to its protective effect on the liver, it seems to protect kidney function too. When compared to white chocolate (which doesn’t contain cocoa or polyphenols), consumption of dark chocolate resulted in significantly better measures of kidney function. And again, as with the effect of HDL cholesterol on the heart, steroidusing bros are at higher risk of liver 100

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and kidney disorders, so again, eating dark chocolate or some form of cocoa could be a healthy choice.

Type of Cocoa is Crucial! So cocoa clearly has great potential to improve performance, recovery and health but one of the most complex aspects of cocoa is how it reacts when combined with different nutrients. Several studies suggest that if you consume it with certain foods, the benefits can be altered. As with the polyphenols in tea (and possibly wine and berries, etc), some studies suggest that when you consume them with milk or other proteins or fats, they no longer deliver the goods, or at least they are delivered differently. On the other hand, some studies suggest benefits to combining them with milk proteins and this is an active area of research which is trying to deliver the maximum benefits of this superfoood. The problem currently is that some studies suggesting that it is the casein from milk, which may deactivate the effects but the effects of the polyphenols have also been reported to be reduced by milk fats. They also bind to components of whey protein but the consensus is that this may be a way to enhance some of cocoa’s effects. Therefore, until the science catches up and shows some definitive benefits, my best recommendation is that for the health benefits, you are probably fine to mix cocoa with whey protein but you should avoid casein, soy or fat. For the performance benefits, use dark chocolate (minimum 70% Cocoa - and no, milk chocolate doesn’t seem to have these effects) on its own or use powdered cocoa without any protein or fat. Finally, when choosing cocoa, try to go with a natural or “non-Dutchprocessed” or “non-alkalised” version and organic varieties may also be a better bet.

NEWS

SUPPS

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EXTREME NUTRITION EXTREME NUTRITION is known for its no nonsense, scientific approach to creating effective sports nutrition supplements; their product Reload sets another industry benchmark. Reload is a synergistic blend of herbal ingredients, the combination of which is designed to significantly enhance testosterone naturally, providing the numerous associated benefits that increased testosterone brings with it. Studies have shown that one of the main ingredients in Reload, Bulbine Natalenis, not only significantly increases testosterone levels but also effectively regulates estrogen production; high levels of which can be counterproductive to building a lean, muscular physique and negatively impact athletic performance and recovery. In today’s society hectic schedules are common place and daily life is often lived out at break neck speed. This kind of culture creates its own set of problems with poor diet choices, high stress levels, and a lack of sleep almost accepted as the norm. All of these factors contribute to decreased testosterone levels which can bring with it a whole host of other issues such as a lack of energy and enthusiasm for training, increased body fat, irritability and lower sex drive - the last thing anyone looking to build muscle, get leaner, stronger and make progress in the gym wants to suffer from! Extreme Nutrition’s Reload may be able to help. The combination of ingredients offers numerous health benefits and may just be what you need to burst through your training plateau and take it to the next level. Available at www.extremenutrition.co.uk – use code RELOAD for an extra 25% discount

SUPPS

UNDER THE MICROSCOPE

DYMATIZE ISO100 ■ ISO100 is a super-premium combination of hydrolysed whey protein isolate and whey protein isolate product that delivers 25 grams of protein per serving, along with a paltry 3 grams of carbohydrate and less than 1 gram of fat. This premium whey protein isolate is 102

MUSCLE & FITNESS

gluten-free, low-carb (sugar free), and tested for banned substances. Packed with 5.8 grams of BCAA (2.7 grams of which is leucine) per 32 gram serving, ISO100 is designed to be used 1-2 times per day (i.e. breakfast, before or after training, before bed). Consumers have many

APRIL 2017

choices ices today with respect to protein. They can eat real meat, combine certain tain vegetables with complimentary mplimentary amino acids, or they hey can eat dairy sources (milk, k, eggs, etc). When it comes mes to protein powders, there re are also many choices. Animal mal derived proteins (whey, ey, casein, egg, goat, beef, f, fish), vegetable derived proteins teins (rice, hemp, soy, pea)) and even hydrolysates (pre-digested e-digested peptides of whey and casein) are available. ilable. While there may not be a best choice for all people ople under all conditions, the most popular powder protein tein in the world by far is currently urrently Whey Protein Isolate ate (WPI). Whey protein is derived from m the water-soluble portion tion of milk. Unlike whole milk, k, WPI has no lactose, cholesterol lesterol or fat, and this is the he reason it is preferred by many consumers who are lactose intolerant and/or have problems with digesting protein powders. WPI is typically very high in protein content (i.e. usually 90% or greater) in comparison to other forms of protein that can range from only 10-50%. WPI is high in L-cysteine, all nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine), and all three branched chain amino acids (BCAA = leucine, isoleucine and valine). L-cysteine helps regulate blood sugar, decreases

TIM N. ZIEGENFUSS Taking a purely scientific look at the best products in the world of sports supplements.

blood vessel inflammation and reduces exerciseinduced oxidative stress. The BCAAs are useful for helping reduce muscle soreness and speeding muscle recovery from intense training. Leucine is probably the most important amino acid of all as it can increase muscle protein synthesis all by itself. This “leucine trigger” has been well documented and requires a dose of at least 2.5 grams per food or drink serving to stimulate muscle protein synthesis. In other words, make sure your protein powder (WPI or otherwise) has a minimum of 2.5 grams of leucine in it. When WPI is cold micro-filtered, it retains very important fractions from milk that other proteins sometimes leave out. These native fractions (e.g., alpha-lactalbumin, betalactoglobulin, lactoferrin, various immunoglobulins, glycomacropeptide, etc) have immune-enhancing properties and help regulate over 200 different genes within our body. WPI is considered a “fast” protein because it is absorbed and digested very quickly and causes sharp increases blood levels of amino acids that lasts for about 60-90 minutes. This is particularly useful for breakfast, and during the post-workout period, where a rapid delivery of amino acids to muscle can quickly reverse the catabolic effects of resistance exercise (in other words, WPI is a very

While there may not be a best choice for all people under all conditions, the most popular powder protein in the world by far is currently Whey Protein Isolate (WPI). effective stimulator of muscle recovery after training). WPI is also quite versatile in that its digestion and absorption can be slowed down by co-consuming it with heart healthy fats and/or foods high in fiber, or even simply mixing it with cow’s milk (which contains 80% casein by weight – a “slow” protein). In addition to being an effective muscle builder, there are other good reasons to use whey protein. These include improved satiety (feeling of fullness), regulation of blood pressure, increased high-density lipoprotein (HDLcholesterol), and lowering of triglycerides. These effects can be variable however, and depend on the individual’s background health status as well as their overall dietary and physical activity habits.

A few recent studies have demonstrated that in younger subjects, 20-25 grams of WPI is a high enough dose to maximize muscle protein synthesis. In older subjects however, 30-40 grams seems to be necessary for the same effects in muscle. This is because as we age, muscles generally lose their responsiveness to anabolic stimuli. This is part of the reason it is so important to continue performing some kind of resistance exercise throughout life. Gram per gram, WPI is one of the highest quality muscle building proteins on the market today. Although there may be times to use other proteins, or even a blend of proteins, WPI is currently the “king” of single source proteins.

The Nosa brothers are making their mark in British men’s physique.

abIes Nosa

MPaCt

etIN Nosa

By JohN

PLUMM MMER PluMMer

PHOTOGRAP PHO PHY B Y CHRISTOP CHR PHER baIley BAILEY PhoTograPhy By ChrIstoPher

b

Britain seems to be blessed with more than its fair share of bodybuilding brothers. Last year we featured the harrison twins, two northern lads whose cheeky banter and chiseled torsos have catapulted them to fame. But no siblings from these shores have enjoyed more success on the competition stage than the Nosas. Etin and Abies Nosa have dominated men’s physique in Britain and beyond for the last three years. Abies, who is the younger by seven years, has won three British titles and the Arnold Classic Europe in Spain. At the end of last year he was awarded an IFBB pro card. Big brother Etin has finished runner-up at the national championships on three occasions and placed second of 49 in his class at the Arnold Classic Europe. He finished 2016 by winning the Sugar’s Classic, which qualified him to compete internationally again this year. The brotherly bond was highlighted at that event when Abies rushed on stage to hug Etin immediately after the result was announced. There’s no jealousy or resentment in this family – both men, who compete in different height categories, want each other to win. The brothers have always been close so when they moved from France to England a decade ago and discovered the gym they naturally became training partners. Abies was the first to compete in men’s physique in 2013 but he only managed third in a local show. Etin said if he did better he would follow him on stage and when Abies won the

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same event the following year Etin made good his promise. The results, along with their physiques, have got better ever since. Olympia ambitiOn Abies’ lofty goal is to win the sport’s premier contest, the Olympia in Las Vegas. “To become number one in the world would be amazing,” he says. “It won’t be easy and I don’t have a time target but I’ll work hard to achieve it.” Etin hopes to join his brother in the pro ranks this year. “I am now working harder to get that first place at the Arnold Classic Europe and earn my pro card,” he says. Their ambitions extend beyond winning trophies. “We want to show others that with hard work you can take your physique to a high level,” says Abies. They are certainly good examples of what can be achieved, albeit with different looks: Etin is stronger and wider; Abies has a miniscule waist and a chest that always gets complemented for its fullness. In fact, if you had to choose a standout body part for the brothers it would probably be chest. Every guy loves blasting pecs but they often do so with more gusto

APRiL 2017

abIes Nosa AGE 28 BORN Nigeria LIVES Milton Keynes HEIGHT 178 cm / 5 ft 10 WEIGHT 83 kg / 183 lbs STATUS Men’s physique competitor

CAREER HIGHLIGHT Arnold Classic Europe champion 2015; British champion 2014, 2015 and 2016. AMBITION To qualify for the Olympia and, one day, win it.

TRAINING ADVICE Always be patient. It is easy to get frustrated when you think you are not progressing. Just remember that progress is a slow process. SPONSORS Scitec Nutrition and Musclefood SOCIAL MEDIA Instagram: @abiesphysique Facebook: Abiesphysique

etIN Nosa AGE 35 BORN France LIVES Milton Keynes HEIGHT 181 cm / 5 ft 11 WEIGHT 88 kg / 194 lbs STATUS Men’s physique competitor.

CAREER HIGHLIGHT Runnerup at the Arnold Classic Europe in 2015 and 2016; runner-up at the British Championships in 2014 and 2015. AMBITION To win the Arnold Classic Europe in 2017, earn an IFBB pro card and, one day, win the Olympia. No dream is too big.

TRAINING ADVICE Quality is better than quantity so focus on form. Injuries can put you out of the gym for months. SPONSORS Scitec Nutrition and Musclefood SOCIAL MEDIA Instagram:

Neosculpture / Facebook: Etin Nosa Neosculpture

than guile. The Nosas love to lift heavy too but their end goal is always aesthetics so they keep this in mind when they’re training. “We try to get a full, complete 3D chest,” says Etin. “We don’t want to have any part of the upper or lower chest lacking development.” They therefore go only as heavy

as 10-12 slow, controlled reps permit. “Make sure with every rep you squeeze and contract the muscle,” says Etin. “That has really helped me to improve my chest. “The mistake a lot of guys tend to make is to let their ego take over, especially when doing bench press. “Everybody wants to lift heavy

but the main thing is to lift with the right form. Lots of guys use a lot of weight but only bring it down halfway, which doesn’t work properly. That’s why I always tell people not to rush the process. Progress will come slowly but surely.” See if their methods, described below by Etin, work for you.

TRY THEIR CHEST WORKOUT

1

108

DuMbbell Fly SETS: 4

¥• rEPS: 8-12

everyoNe waNts a Full lookINg Chest, but lots of people seems to forget that to achieve this it is important to focus on the upper chest. To hit the upper portion of the chest we love to do incline dumbbell flyes. This exercise not only focuses on the upper chest but also helps to expand chest width, which enhances the illusion of having a 3D chest. To

MUSCLE & FitnESS

APRiL 2017

feel the full benefit of this exercise, perform the movement slowly using a full range of motion and ensure you contract the muscle as much as possible when bringing the weight back up. Another advantage of dumbbells is that they allow both sides of the body to work equally and independently, which helps to improve the balance of your body.

2

Flat F lat barbell beNCh Press SETS: 4

•¥ rEPS: 8-12

the beNCh Press is perhaps the most popular exercise in the gym. Everybody likes to do it when they start to lift weights, and we were no different. It is a great exercise for building muscle mass and improving strength but this means it’s easy to get carried away by ego and put as much weights as possible on the bar, which leads

to bad form and injuries instead of progress. We fell into this trap: when we started lifting weights we both got shoulder injuries due to benching. Now we don’t do flat bench press as much as we used to and when we do we always perform it with control, not allowing the bar to bounce off the chest.

THE NOSA BROTHERS

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seateD Press SETS: 4

APRiL 2017

¥• rEPS: 10-12

the seateD Press is a great way to easily isolate the chest in a safe manner without needing a spotter. It is a more comfortable exercise to do than the bench press that also allows you to lift heavier weights with more safety and control, even if you train alone.

4

Cable Crossover SETS: 5

•¥ rEPS: 10-12

This is another great isolation exercise that we love to do as a chest workout finisher. To derive the maximum benefits, you must use good form and squeeze as much as you can during each single rep.

25 EASY WAYS TO

>

Everything you need to help you easily burn fat will be in those two places. BY M&F EDITORS

T DOESN’T MATTER WHAT TYPE of training or dietary protocol you follow; none of them call for you to lard up. What you drink, how you train, and especially what you eat can all affect your ability to drop fat. We’ve compiled 25 proven tips that, when combined, can help you stay lean and mean. Remember, if you want abs for summer, you have to start working toward that goal now.

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o Burn MorE FaT 1

HiT THE slidE Using sliders, or gliders, for body-weight exercises adds difficulty to the move and creates instability during each rep. This additional muscle recruitment allows you to torch more calories.

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Bu r n Mor e Fat

4. sloW your roll

2 liFT HEavy Excess post-exercise oxygen consumption refers to the increased metabolic rate you enjoy after a workout. Scientists at the Norwegian University of Sport and Physical Education analyzed multiple studies and found that training with heavier weights for fewer reps produces a greater rise in resting metabolic rate that’ll last longer compared to training with lighter weights for more reps. Don’t swear off high-rep training, but you should occasionally lift heavy (three to seven reps) to maximize the calories you burn when you’re not at the gym.

3

Consuming slow-digesting carbs, such as brown rice, oatmeal, and whole-wheat bread, can keep insulin levels low and prevent spikes from halting fat burning. A Penn State University study found that subjects following a low-calorie diet with carbs coming only from whole grains lost significantly more fat than those following a low-calorie diet of refined carbs.

5. EaT FaT

Not only will certain fats—particularly omega-3s—not lead to fat gain, but they can promote fat loss. Aim to keep your healthy-fat intake at about 30% of your total daily calories. Healthy fats include fatty fish such as salmon, sardines, and trout, as well as olive oil, peanut butter, and walnuts.

7. gET ciTrusy

6 rEsT lEss Researchers

from the College of New Jersey discovered that when subjects rested 30 seconds between sets on the bench press, they burned greater than 50% more calories than when they rested three minutes. To maximize fat loss, rest less than a minute between sets.

BEcoME a drinkEr Despite this coming out of the home of

Oktoberfest, German researchers have shown that drinking about 2 glasses of cold water (not beer) can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

Grapefruit, oranges, and other citrus fruit are high in vitamin C and fibre and can help prevent strokes and promote fat loss. A study from the Scripps Clinic in San Diego reported that subjects eating half a grapefruit or drinking 240 ml of grapefruit juice three times a day, while otherwise eating normally, lost an average of nearly two kilos in 12 weeks, with some test subjects losing more than 4.5 kilos without dieting. The researchers suggest the effect is likely due to grapefruit’s ability to reduce insulin levels. Try adding half a grapefruit to a few of your meals, including pre-workout.

8. cHEW guM

A study done at Glasgow Caledonian University found that subjects who chewed gum between meals ate significantly less food at the second meal than those who didn’t chew gum. The researchers concluded that chewing gum increases satiety and therefore reduces food intake.

previous spread: per bernal t his spr e a d: j. j. mil l er; a l e x t y pe /a l a m y; g e t t y im ag e s

9. say soy-anara To FaT Soy protein is a proven fat burner. A 2008 review paper from the University of Alabama at Birmingham concluded that soy protein can possibly decrease appetite and calorie intake. The scientists also found that subjects who drank 20 grams of soy daily for three months lost a significant amount of fat. apriL 2017

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10

FrEE yoursElF Using free weights, especially

in multijoint moves such as squats, has been found to burn more calories than doing similar exercises on machines. Scientists said the difference may be due to the greater number of stabilizer muscles used when working out with free weights.

11. sTaggEr iT

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Avocados are full of monounsaturated fat, which isn’t generally stored as body fat. They also contain mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption. As mentioned earlier, keeping insulin low at most times of the day is critical for encouraging fat loss, and getting adequate calcium can also promote fat loss. Try adding a quarter of an avocado to salads and sandwiches. apriL 2017

13 PuM uP PuMP PProTEin THE A 2013 study in

the American Journal of Clinical Nutrition showed that those who ate a high-protein breakfast (35g) felt more satiated for a longer period of time.

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12. BE a guac sTar

brian klutch (smoothie); getty images (3)

In one study, subjects who did three 10-minute bouts of running separated by 20-minute rest periods found the workout easier than when they ran at the same intensity for 30 minutes. The intermittent cardio even burned more fat and has also been shown to burn more calories post-workout than the same amount of continuous exercise.

Bu r n Mor e Fat

14. usE THE ForcE

Go past failure when trying to get lean by using forced reps, static contractions, rest-pause, or dropsets. A study on college football players found that using a highintensity weight programme—just one set per exercise for 6–10 reps to failure, plus forced reps and a static contraction for several seconds—caused more body-fat loss in 10 weeks than a lowerintensity programme consisting of three sets of 6–10 reps per exercise taken just to muscle failure. This could be due to a greater spike in growth hormone (GH) in the high-intensity group: In a study from Finland, forced reps boosted GH three times higher than training to failure.

15. liFT ligHT

While lifting heavy does burn more calories post-workout (see No. 2), performing higher reps burns more calories during the workout, College of New Jersey researchers reported at a 2007 annual meeting of the National Strength and Conditioning Association. Be sure to mix up your training by using lighter weight and higher reps (10–20) during some workouts and heavy weight and low reps (three to seven) in others. Another way to get the best of both worlds is to perform four sets of most exercises, doing your first two sets with heavy weight and low reps and the last two with light weight and high reps.

19. slEEP iT oFF

17. Moo'rE calciuM

16 H2no Consider using

less water when whipping up a protein shake to curb hunger when dieting. In a study from Purdue University, subjects drank two shakes that were identical in nutritional content and reported a greater prolonged reduction in hunger after drinking the thicker shake.

Dairy products are rich in calcium, which can help spur fat loss. This may be because calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced. Adding lower-fat versions of cottage cheese and yogurt (Greek, plain, or skyr) to your diet are great ways to boost protein intake and aid fat loss.

18. sPicE THings uP

Capsaicin, an active ingredient found in hot peppers, is a chemical that has been shown to promote calorie burning and reduce hunger. Its effects are enhanced when used with caffeine, and research also shows that it boosts fat oxidation during exercise. Try adding crushed red pepper, hot peppers, or hot sauce to your meals. If you can’t stand the heat, try a capsaicin supplement.

20

One study in the American Journal of Epidemiology reported that subjects who slept five hours or less per night were one-third more likely to gain 14-plus kilos over the 16-year study than those who slept seven hours or longer per night. This may be due to an imbalance in the hormones leptin and ghrelin: While leptin decreases hunger and increases the metabolic rate, ghrelin boosts hunger. A study by University of Chicago researchers found that men who were sleep-deprived for two days experienced a rise in ghrelin levels and a drop in leptin levels, along with a concomitant rise in hunger. A Stanford University study showed that subjects who slept the least had lower levels of leptin and higher levels of ghrelin and body fat compared with those who slept eight hours. Try to get seven to nine hours of sleep every night to not only enhance your recovery but also improve your health and help you keep fat away.

EaT an aPPlE a day Apple polyphenols are

compounds found in apples that have been found to boost muscle strength, endurance, and even fat loss. While they appear to directly increase the activity of genes that decrease fat production and storage, the boost in endurance and strength can help further fat loss by allowing you to train harder longer. A typical large apple provides about 200mg of polyphenols. apriL 2017

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Bu r n Mor e Fat

21 HiiT iT A litany of research confirms that performing high-intensity cardio, such as running at 90% of your max heart rate, followed by lowintensity exercise (walking at a moderate pace) burns more fat than continuous, steady-state cardio, such as walking for 30 minutes at 60–70% of your max heart rate.

22. FEEl THE nEEd For sPEEd

Lift weight explosively, say researchers from Ball State University. They believe that because fast-twitch muscle fibres are less energy-efficient than their slow-twitch counterparts, they burn more fuel during exercise. To perform fast reps in your workouts, choose a weight equal to 30–60% of your one-rep max for each exercise. Perform two sets with three to eight fast reps, then follow with two to three sets of normal-paced reps.

23. rock ouT

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Turns out that meat and dairy products from grass-fed cows are worth the extra bucks. U.K. scientists found that organic milk had about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows that ate grain. Meat from organically raised cattle also contains higher levels of CLA and omega-3s, both of which can help you burn more fat and build muscle. apriL 2017

25 go GO nuTs A Loma Linda U.

study found that low-cal w diets (40% of total cals from fat, mainly almonds) improved fat loss over 24 weeks compared with eating the same cals but more carbs and less fat. Walnuts and Brazil nuts are also quality picks.

getty images (2)

A study from Italy found that subjects who rock-climbed had an average heart rate of about 80% of their max, which equates to an intense cardio session. Subjects also burned about 12 calories per minute (based on an 82-kg guy) or just less than 400 calories in 30 minutes. Check out indoor or outdoor rock-climbing clubs in your area.

24. sTay grassy

D A O L N WL EDITION OF M&F DO DIGITA THE

Free 30 day trial on all subscriptions

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THE

MINUTE WORKOUTS

> Start shedding winter weight with these three time-oriented routines that can fit into any schedule.

We understand ers nd if sometimes you decide to take a hiatus hi fro from eating ating superclean or training with high intensity ns eevery ry day.. You're busy spending time with family and friends, e , attending en g parties, snacking on fresh-baked goods, and staying y g up u late. a But it leads to owning a body that’s softer and flabbier. er. In ffact, according to a 12-month study published in ew England nd Journal of Medicine, winter weight gain is a the New worldwide wid trend. d. If you’re in that weight-gain club, you can erase any acquired flab by getting back to consistency—both in the kitchen and the gym—and easing your way into gruelling workouts. That’s

why we’ve put together these three routines—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, California, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—that can fit into anyone’s busy schedule. The 10- and 20-minute workouts can be done at home, with light dumbbells and resistance bands, while the 45-minute workout requires a full gym. Either way, any of Yuam’s workouts will have you feeling the pump as you get stronger by performing abbreviated movements so you’ll get the full affect without taking an exercise through the full range of motion.

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10:20:4 5 M I N U T E WOR KOU T S

HOW IT WORKS

Each of the following routines runs either 10, 20, or 45 minutes. The longest workout is meant to be done in a gym, but the shorter workouts can be performed almost anywhere with just a resistance band and light dumbbells. The routines are designed to not only give you a full-body workout but also strengthen weak points—and pump up your trophy muscles. Yuam wrote the programme as if he were training you under strict time constraints. You’ll notice that the range of motion on several exercises is limited. This keeps the focus on the main muscle group, preventing the stabilizers or other “helper” muscles from taking over. It’s not as functional as using a full range of motion, but it will lead to the kind of muscles that will fill out your T-shirts.

10

Minute Workout

FREQUENCY

Perform the appropriate workout (10 min., 20 min., 45 min.) whenever time allows.

HOW TO DO IT

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BaND WOODCHOp

Se Sets: ets:: 2 Re Reps: eps: 12–15 Attach a D-handle to the low pulley of a cable machine and hold the handle with both hands. Stand away from the machine to increase tension and twist your torso up diagonally from the anchor point.

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Perform the exercises as straight sets, completing all the given sets for one move before going on to the next.

1.

2

pUSHUp

Sets: 2 Reps: 10

pLYO plYO pUSHUpP PUSHUP PUSHU

3.

Sets: 2 Reps: 10 Perform a pushup but explode up so that your hands (and feet, if possible) leave the floor.

4 WalKINg pUSHUp

steve boyle (2); dustin snipes

Sets: 2 Reps: 10–12 Get into a pushup position and walk forward on your hands, dragging your feet behind you. Each “step” is one rep. Let your hips swivel with each step.

5

ICE SKaTER

Sets: 2 Reps: 8–10 (each Side) Stand on one leg and, keeping your lower back in its natural arch, bend forward at the hip and pick up a cone (or other light object) in front of you.

6

plYO lUNgE

Sets: 2 Reps: 12 (each leg) Get into a lunge position and then jump as high as you can. Keep your torso upright for the entire movement.

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STATION STaTIONTIONaRY ARY RYLUN LUNGE lUNgE

Sets: 2 Reps: 12 (each leg) Stand with one leg in front of the other then lower your body until your rear knee nearly touches the floor.

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20 1

Minute Workout

BaND WOODCHOp

Sets: 2 Reps: 12–15 See the 10-Minute Workout on page 130 for description.

2.

SpRINT RINT

3.

pUSHUpP TO RROW PUSHUP OW

Reps: 10 Sprint 20 metres, then walk 10. Repeat for 10 reps.

Sets: 2 Reps: 8–10 (each Side) Hold a dumbbell in each hand and perform a pushup. At the top, row one dumbbell to your side. Work the opposite arm on the next rep.

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COBRa TO SUpERMaN

Sets: 2 Reps: 5–10 sec. Bend forward at the hips, squatting slightly, and reach your arms out in front of you with palms down. Hold for five to 10 seconds, then reach your arms behind you and turn your palms up, holding five to 10 seconds.

5

REvERSE-gRIp ROW

Sets: 2 Reps: 15 Hold a dumbbell in each hand and the handle of a resistance band. Stand on the band. With palms facing forward, bend over at the hips and row the weights to your sides.

6

REvERSE FlYE

Sets: 2 Reps: 20 Hold a dumbbell in each hand and stand on one leg. Bend forward at the hips so your arms hang straight down. Raise the weights out to your sides.

7

BaND laTERal RaISE

Sets: 3 Reps: 12–15 (each Side) Stand on a resistance band and hold one end in one hand. Raise your arm 90 degrees to your side.

8.

DUMBBE DUMBBEll UMBBELL LL CUR CCURl URL

Sets: 2 Reps: 20 (each Side) Hold the innermost side of the handle. Curl dumbbell then lower the weight to 15 cm below 90 degrees (do not lock out your arm).

DUMBBEll BaND KICKBaCK 9

edgar artiga (2); dustin snipes

Sets: 2 Reps: 20 (each Side) Hold a dumbbell in one hand and the end of an anchored band. Keeping your elbow close to your side, extend your arm behind you.

BaND ExTERNal ROTaTION 10

Sets: 3 Reps: 20 Hold the end of a band in each hand and bend your elbows 90 degrees. Pull the band apart.

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45

Minute Workout

1

BaND WOODCHOp

Sets: 2 Reps: 15 See the 10-Minute Workout on page 130.

2.

CRUNCH RUNCH

Sets: 2 Reps: 15 Look at your legs in front of you throughout each rep.

OBlIQUE CRUNCH

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Sets: 1 Reps: 10–12, 12 (dRopSet) Hold a dumbbell in each hand and lie back on a flat bench. Press the weights over your chest and lower them only until your elbows are bent 90 degrees (so you keep constant tension on your triceps). Perform 10–12 reps, then grab a lighter pair of dumbbells and do another 12 reps immediately.

dustin snipes; mike raabe

3

Sets: 2 Reps: 15 Hold the handle of a cable overhead. Stagger one foot in front of the other. Crunch torso toward the leading foot, keeping your weight on your rear leg.

DUMBBE DUMBBEll UMBBELL LL BBENCH ENCHPRESS ENCH pRESS PRESS 4.

5.

INC INClINE NCLINE DDUMBBE DUMBBEll UMBBELL LL PRESS pRESS

Sets: 1 Reps: 10–12, 12 (dRopSet) Perform the same procedure but on an incline bench.

6

CaBlE FlYE

Sets: 2 Reps: 10–12, 12 (dRopSet) Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands closer together until they’re in front of your chest and then quickly (but with control) let them extend back again. Perform a dropset as described in the previous two benchpress exercises.

9.

7

ONE-aRM pUllDOWN

Sets: 2 Reps: 20 (each Side) Hold the handle of a high cable pulley with your arm straight. Pull the handle down to the outside of your hip, concentrating on your back.

8

TWO-aRM pUllDOWN

Sets: 2 Reps: 15 Hold two cable handles and bend forward at the hips. Pull the handles down to hip level.

DUMBBEll DUMBBE UMBBELL LL laTERal LATER TERAL AL RaISE RAISE RAISE

Sets: 1 Reps: 15, 15 (dropset) Raise dumbbells out to 90 degrees. Perform 15 reps and then lighten the load so you can do another 15 immediately.

mich a el da r t er; pav el y t hja ll

Preacher curl Keep constant tension on your biceps by not fully extending your arms at the bottom.

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the centur

r y club

> How to use 100-rep sets

to fast-track new gains. By GreG Merritt

T h e C e n T u ry C lu b

Put whatever dogmatic opinions about high-rep sets you have aside for a minute. While eight to 12 reps is touted as the definitive formula for size and strength, getting extreme with your reps can also reap huge dividends in the form of gains. Think performing 100 reps of curls with an unloaded barbell is wimpy? Try it and let us know how you feel afterward. This intense method can help you bring up lagging body parts, be used as a finisher, or even be completed as an entire programme.

What it is A single set performed for 100 reps, using a rest-pause technique only when necessary. The weight should be drastically lighter than what you’re used to lifting, but, trust us, you’ll be feeling it halfway through. 130

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quick tip Take advantage of the lighter load and focus on perfecting your form. Squeeze at the top of every rep and take a second to lower the weight back down.

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lying tricePs extension Keep your elbows in and pointed toward the ceiling.

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T h e C e n T u ry C lu b

quick tip Moving lighter weight for high reps is a great way to speed up recovery, as it flushes the muscles with nutrient-rich blood.

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Edgar artiga

close-griP bench Press

Why it Works

With a shoulderwidth grip, keep your elbows close to your sides as you lower the bar to your chest.

performing 100 reps in a single set targets your slow-twitch muscle fibres more effectively than other techniques. This method also flushes more blood to the muscle than a standard set and rep scheme, which means more nutrients will be delivered to the isolated area. You won’t gain much strength on this programme, nor should it be followed for a prolonged period of time, but if it’s used strategically you can induce substantial amounts of hypertrophy.

When to use it You cAn construct a whole programme around this method or feel free to use it as a way to finish off your muscles. If you’re lacking in a certain area, 100-rep sets are a great way to bring that muscle up to par as well.

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T h e C e n T u ry C lu b

100-reP basics select three to four exercises per body part. Perform just one set of 100 reps per exercise. Warmup sets are unnecessary, but a dynamic warmup before any training session is always advised.

1

quick Q UICK tip TIP Each time that you have to rest, switch your grip on the barbell curl. Alternate between a wide, narrow, and normal grip.

use A weight that is approximately one-third of your 10-rep max. So if you normally max out at 100 for 10, use 35.

2

ideAllY, You want to reach failure between 60 and 70 reps. Then pause and continue. Pause as many times as necessary to get to 100 full reps.

3

restpAuse for As many seconds as you have reps remaining: If you get to 64 reps, rest for 36 seconds; if you then get to 89, rest for 11 more.

4

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pEr bErnaL

barbell curl Don’t let your elbows track too far forward when curling the weight up toward your chin.

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T h e C e n T u ry C lu b quick tip Bilateral exercises are ideal for 100-rep sets, but if you’re performing unilateral moves, count per side so you achieve the full 100 reps per muscle.

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Edgar artiga

TRICEPS PUSHDOWN Rotate your elbows outward at the bottom of the movement to increase the stretch in your triceps.

SEATED DUMBBELL CURL Twist your little finger toward your biceps at the top of the curl to get the full contraction.

LIONEL DELUY

100-REP TIP SHEET EITHER COUNT OUT the seconds of rest periods, use the second hand of a clock or watch, or have a partner time them with a smartphone.

1

SET DOWN or rerack the weight during lengthy pauses. When you can get more than 70 reps without pausing, move up to a heavier weight.

2

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CHOOSE BILATERAL exercises so you don’t need to do 100 reps for each side separately.

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5 HEARTY, WILD-FISH RECIPES

Savour these light, satisfying seafood meals that will build muscle and power you forward. BY CAT PERRY | RECIPES BY NICK MASSIE PHOTOGRAPHS BY MOYA MCALLISTER | FOOD STYLING BY MATT OLLEY

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THIS FISHRECIPE special is all about the melt-in-yourmouth seafood you’ll find in supermarkets and fish shops this time of year—a mix of dishes that will deliver loads of muscle-building protein. Plus, they cook up quickly for dinner in minutes. Ice Age Meals founder and CrossFit chef Nick Massie, aka Paleo Nick (paleonick.com) developed these five mouthwatering meals that will keep the kilos off. Can’t find a certain fish? Just ask your fishmonger or supermarket department manager for a suitable substitute, and dive in.

SEAFOOD CIOPPINO S E RV E S : 4

I N G R E D IE N TS :

1 tbsp olive oil 100 g leeks, julienned and rinsed well 35 g garlic, minced 800 g diced tomatoes 2 litres clam stock, chicken stock, or water 175 g scallops (10/20 size) 175 g cod, cut into 2.5-cm cubes 175 g rock salmon or huss, cut into 2.5-cm cubes 175 g salmon, cut into 2.5-cm cubes 3 King crab legs 1 tsp sea salt ½ tsp black pepper 10 small sprigs thyme 1 lemon, quartered

DI R ECT I ON S:

1. Heat oil in a 12-litre stockpot over mediumhigh heat. 2. Add leeks and garlic and stir until garlic begins to toast. 3. Add tomatoes and stock and stir to incorporate leeks and garlic. 4. Bring to a simmer, then add all seafood and stir gently until cooked through, about 5 minutes.

5. Season with salt, pepper, and thyme. 6. Share with friends and serve with lemon. N UT R I T I ON FACTS PER SERVI N G:

95 Calories, 68g Protein, 16g Carbs, 9.5g Fat

D I R EC TIO N S :

GRILLED SALMON with ROASTED BROCCOLI and SWEET POTATOES SE RVE S : 2

1. Toss broccoli, oil, salt, and a pinch of pepper in a bowl and transfer to a sheet pan. 2. Roast at 190°C/Gas Mark 5 for 20–30 minutes or until caramelized. 3. Heat a grill pan or barbecue grill over medium-high heat. 4. Season flesh side of salmon with a pinch of salt and brush quickly with oil. 5. Place salmon on grill,

flesh side down. Cook for 90 seconds, then rotate to create diamond grill marks and cook for 90 seconds more; flip. 6. Cook with skin side down for 2–3 minutes or until salmon reaches an internal temperature of 49°C. 7. Slice roasted sweet potatoes diagonally. Place slices on a plate, top with grilled salmon, and serve with broccoli. N UT R I T I ON FACTS PER S ERVI N G:

ING RE DI E NTS :

267 Calories, 34g Protein, 46g Carbs, 24g Fat

450 g broccoli, cut into florets 1 tsp olive oil ½ tsp sea salt, plus more to taste Pinch of black pepper 340 g salmon 340 g sweet potatoes, sliced and roasted

(On the Right)

PESTOROASTED ROCK SALMON OVER CAULIFLOWER STEAKS SERVES: 2

I N GR EDI EN TS:

4 large cauliflower steaks, cut from the centre of the head with the stem attached 1 tsp olive oil ½ tbsp peri peri rub 50 g fresh basil 4 tbsp water Juice of 1 lemon 2 garlic cloves 2 tbsp almond flour sea salt, to taste 1 lemon, quartered 370 g rock salmon

DIRECTIONS:

1. Brush cauliflower steaks with oil and season with peri peri rub. 2. Place on a sheet pan and roast at 190°C/Gas Mark 5 until caramelized on both sides, turning halfway, about 35 minutes total. 3. To prepare pesto, blitz basil, water, lemon juice, garlic, and almond flour in a blender. Season with salt to your liking. 4. Coat salmon fillets with pesto on all sides. Place on a sheet pan and roast until they reach an internal temperature of 49°C. 5. Place cauliflower steaks on a plate and top with salmon. Finish each serving with a squeeze of lemon juice. N UT R I T I ON FAC TS PER SERVI N G:

190 Calories, 45g Protein, 30g Carbs, 9g Fat

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Paleo chef and Ice Age Meals founder Nick Massie

WITH ITS SUPERLOW GLYCEMIC INDEX, CAULIFLOWER IS A GREAT CARB TO LOAD UP ON. IT ALSO CONTAINS 77% DAILY VALUE OF VITAMIN C, 20% VITAMIN K, AND 14% FOLATE IN 100 GRAMS.

SCALLOPS HAVE A RICH, FLAVOURFUL TASTE AND ARE LOW IN SATURATED FAT, WITH 6 GRAMS OF PROTEIN PER 30 GRAMS.

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(On the Left)

PAN-SEARED SCALLOPS with CORIANDERBUTTERNUT HAYSTACKS and AGED BALSAMIC VINEGAR SE RVE S : 1

ING RE DI E NTS :

1 tbsp olive oil 200 g sea scallops (10/20 size) sea salt, to taste 255 g butternut squash, roasted until soft 4 sprigs fresh coriander, rinsed and chopped 1 tsp aged balsamic vinegar

DIRECTIONS:

1. Heat oil in a cast-iron skillet over mediumhigh heat until oil shimmers. 2. Dry scallops with a paper towel, season with salt, and place in oil, seasoned side down. 3. Sear 60 seconds, seasoning the top side with a pinch of salt, then turn and cook for 60 seconds more. 4. In a small bowl, mash butternut squash with a whisk and fold coriander into squash. 5. Create several squash “haystacks,” top with scallops and drizzle with balsamic vinegar. NU T RI T I O N FAC TS P E R S E RVI NG :

450 Calories, 42g Protein, 30g Carbs, 18g Fat

POACHED COD OVER SPAGHETTI SQUASH Q POMODORO S E RV E S : 2

I N G R E D IE N TS :

960 ml water 2 dried bay leaves Juice of 1 lemon 1 tbsp sea salt 450 g cod 2 tbsp olive oil 3 garlic cloves, minced 425 g tomato passata 4 tbsp water 20 g thinly sliced fresh basil, plus 2 basil tips for garnish sea salt, to taste Black pepper, to taste 225 g spaghetti squash, roasted and scraped

To prepare fish: 1. Heat water, bay leaves, lemon juice, and salt in a saucepan to 79°C. 2. Place fish in poaching liquid and cook until it reaches an internal temperature of 49°C. 3. Remove from liquid and place on a chef’s towel or paper towel to absorb excess liquid. To prepare pomodoro sauce: 1. While fish is cooking, heat oil and garlic in a 4-litre saucepan over medium heat.

2. Once garlic begins to toast, add tomato passata and water and stir to incorporate. 3. Bring to a simmer and cook for 10 minutes, adjusting thickness with more water if necessary. 4. Fold basil into tomato sauce. Season with salt and pepper to your liking. 5. Plate cod with spaghetti squash and tomato sauce and garnish with a basil tip. N UT R I T I ON FACTS PER SERVI N G:

192 Calories, 40g Protein, 24.5g Carbs, 24g Fat

THE LAST word

For more

if you’d like to learn more about Midnight Mission (and even volunteer), go to midnight mission.org

Uplifted Supporting others is easy, especially when you’re used to lifting heavy loads. I recently had the chance to tour The Midnight Mission, a centuryold organization on Los Angeles’ Skid Row that supports the city’s vast homeless population. My tour guide, David Noriega, explained how many of the men and women who come through the centre aren’t there just for relief from the dangers of street life, but for a chance to become selfreliant again. To this end, Midnight Mission offers services ranging from counselling to a 12-step programme to computer training and even job placement. It was inspiring to see so many people who, despite their misfortunes, are dedicated to bettering themselves. That’s a value that sits at the very core of 144

MUSCLE & FitnESS

Muscle & Fitness. Of course, the stop on the tour where I lingered longest was Midnight Mission’s gym. It’s small, and most of the equipment is outdated, but Coach Val (former NPC bodybuilding competitor Valerie Mayers) runs a tight ship. She broke from refereeing a volleyball match to show me around her gym, which reminded me of a miniature version of the one where I cut my bodybuilding teeth. The guys were hitting the weights with vigour, and Val was clearly proud of their efforts and the programme she helped create. I promised her that I would call upon the fitness industry to help update the place and make it the best damn 37-square-metre gym in L.A.

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Upon leaving, Delfina Ure, who had invited me to Midnight Mission, said that she had made a similar commitment to Val and that she herself would be leading music and meditation classes in the gymnasium. She’s also recruiting the help of other health and fitness professionals. Fitness has the power to strengthen, uplift, and unite us all. I’m grateful for the chance to share my passion for it with others, and I encourage you to do the same. Maybe that means teaching nursing-home residents simple mobility moves or speaking about healthy eating at an elementary school. Whatever you choose, know that your knowledge of fitness has the power to positively impact many more lives than just your own.

Sincerely,

Shawn Perine Editor in Chief @shawnperine

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