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Train November 2017

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F R E E ! F L I P F O R Y O U R W O M E N ' S B O D Y BIBLE
• DON'T JUST READ IT, USE IT •
EXTREME
FITNESS
FIXER
6
TRAIN FOR
WEEKS & OWN
ANY OBSTACLE!
KNOCKOUT
ISSUE
CONQUER
CANCER
DESTROY
BODY FAT
LIVE FOR
LONGER
HOW TO ACTUALLY LOSE
THE WEIGHT YOU'VE
BEEN TRYING TO SHIFT
US & CANADA EDITION
NOVEMBER 2017 / ISSUE 11
VOL 4 / US: $6.99 / CAN: $7.99
EXPLOSIVE
POWER
OVER 40
LEARN TO
DEFY YOUR
GENETICS
INJECT
FUN IN
TO ANY
DRILL
2TRAIN_COVER_US51.indd 1
CHRIS
POWELL
TRANSFORM
GURU AND
SOURCE OF
INSPIRATION
13/09/2017 16:20
T R A I N M AG .C O M
T R A I N M AG A Z I N E
Contents
D etai l s
22 Muscle
Retain that ‘just out of the gym’
pump with one small ingredient.
24 Sports
Want to recover better? You’d
best crack open a brewski.
54 Cardio Visuals
Fix overuse to insure your body
is in it for the long haul.
T ran s f orm
68 Health
How near liver failure led to Bill
Brower overhauling his lifestyle –
and his career aspirations.
26 Nutrition
The best bean for a guilt-free
coffee has finally been found!
110 Health Focus: Carbs
Carbs get a bad rap. It’s time to
put up a defense in their honor.
100 Slim Down
The greatest chicken soup
recipes from around the world.
I n f omania
102 Timeline
How to make the best out of
Bugs Bunny with this delicious
wild rabbit with thyme.
116 Cheat Sheet
It’s everything you need to know
from this issue in one handy
place. We give the gift of time.
104 What’s The Difference?
Root vegetables are put under
the TRAIN microscope.
118 Just The Numbers
Every stat from this issue in one
manageable slice of knowledge.
106 Mediterranean Diet
The benefits of eating like your
European neighbors laid out.
122 The Back Page
Act less like a dribbling window
zombie after your workout.
70 Fat To Fit
Tony Stark is a marvel, deciding
to get fit for the sake of his kid.
N OV E M B E R 2 0 1 7 • 1 4
28 Age
Leafy greens to help you live.
30 Weight Loss
How your sense of smell may be
the culprit in weight gain.
72 Opinion
The experts reveal how to safely
even out form imbalances.
Celeb
74 Slim To Stacked
Teen Terry swaps the wrestling
ring for the silver screen.
34 Chris Powell
Extreme Weight Loss’ chief
motivator whose ambition is
to inspire you to be your best.
78 Outdoor Workout
The best bodyweight exercises
for more impossible workouts
in the heart of your city.
P ow er
T h e Li s t
40 Body Science
Trip the light fantastic and
you can aim to heal all your ills.
82 Train Your Genes
You don’t have to give in to your
DNA. Here’s how to fight it.
46 The Flip Side
Break through psychological
barriers with a positive attitude.
Feat u re s
48 Age Eraser
Natural remedies to ease the pain
of training-induced heart burn.
52 Insight
The best new workout products.
88 Put The Fun Into Exercise
Is exercise as much fun as when
you were a kid? Read this, and
you can recapture your youth.
96 Obstacle Course
Get over any obstacle in your
way with this six-week program.
Powell Extreme
The TV star whose career is
about helping others shares
his valuable know-how.
34
O N T H E C OV E R
28 Conquer cancer
Discover the secret
ingredient for success.
CONTENTS.indd 50
30 Destroy body fat
We sniff out news of how
to shed the pounds fast.
48 Live for longer
Wake up to better health
at the bottom of a cup.
82 Defy your genetics
It’s in the genes, but do
you know what it means?
96 Train six weeks...
Own any obstacle course
with this exercise plan.
TRAIN, ISSN 2380-0488, is published 13 times per year, monthly with a holiday issue, by i2media Ltd/Mast Circulation Group Inc. 712 5th Avenue, 6th Floor, New York, NY 10019. Periodical postages
paid at New York, NY and additional mailing offices. POSTMASTER: Send address changes to TRAIN, PO Box 433316, Palm Coast, FL 32143-3316.
M AC R O S
13/09/2017 16:21
T R A I N M AG .C O M
T R A I N M AG A Z I N E
CREATING THIS ISSUE
TRAIN magazine published
by TRAIN Fitness Limited
Unit 2 Bankside
The Watermark
Gateshead, Tyne & Wear
NE11 9SY
UNITED KINGDOM
E-mail: support@i2media.co
Tel: (0044) 191 2332225
Editor in chief
Ray Klerck
rklerck@i2mediagroup.com
Brandon Johnson
The list of Brandon’s associations
and accomplishments is second
only to his love for all things
fitness. Certified personal trainer
and exercise specialist, he’s
also a TEAM Bodybuilding.com
athlete and dog lover.
Sal Herrera
Another Bodybuilding.com bod,
Sal is also a men’s physique
champion and, in his own words,
he’ll do his best to motivate
and inspire you to be your best.
In other words, everything he
does is for the best!
Content director
Zoe Laycock
zlaycock@i2mediagroup.com
Head of video
Jo Fairweather
jfairweather@i2mediagroup.com
Contributing editor
Michael Owens
Social media manager
Amy McDonnell
amcdonnell@i2mediagroup.com
Head of global
media commercials
John Donovan
jdonovan@i2mediagroup.com
Administration department
Financial controller
Production manager
Accounts assistant
Art Director
Think an obstacle race is tough?
Try 50 of them. Stuart has, along
with taking part in IRONMAN
triathlons, RAF training and
more. Now he’s an ambassador
to For Goodness Shakes, the
Tough Mudder nutrition partner.
Harriet Mallinson
hmallinson@i2mediagroup.com
Creative director
Jonathan Sever
jsever@i2mediagroup.com
Stuart Amory
Copywriter
Ben Hackney-Williams
bhwilliams@i2mediagroup.com
Nick Thackray
nthackray@i2mediagroup.com
Certified personal trainer,
online coach, athlete, YouTuber,
model, entrepreneur, and most
importantly, she is passionate
about fitness. There’s not much
that Yami hasn’t achieved when
it comes to healthy living.
Altug Kop
akop@i2mediagroup.com
Angela Simpson
asimpson@i2mediagroup.com
Dionne Flowers
dflowers@i2mediagroup.com
Editorial director
Yami Mufdi
TRAIN digital editor
Jaclyn Baillie
jbaillie@i2mediagroup.com
Nicola Kelly
nkelly@i2mediagroup.com
President & CEO
Matthew Tarrant
mtarrant@i2mediagroup.com
Rob Hewitt
rhewitt@i2mediagroup.com
Deputy art editor
Board of directors
Adam Cushingham
acushingham@i2mediagroup.com
Junior designer
Katie Wilde
kwilde@i2mediagroup.com
Rob Hewitt
John Josephs
Maurice Dobson
Darryl Newton
Cover image by James Patrick
Disclaimer: The views and opinions expressed by the contributors to this magazine may not represent the views of the publisher Train Fitness Limited. Train Fitness Limited accepts no responsibility for
any loss that may be suffered by any person who relies totally or partially upon any information, description, or pictures contained herein. The company Train Fitness Limited is not liable for any mistake,
misprints or typographic errors. All prices shown are in US dollars and subject to change.
REG_CONTRIBUTORS.indd 16
13/09/2017 16:22
T R A I N M AG .C O M
AU G U S T 2 0 1 8 • T R A I N M AG A Z I N E
HEALTH
FIRST THOUGHTS
P OW E R
E D I T O R’ S L E T T E R . . .
RAY KLERCK
EDITOR
C A N YO U K I C K I T ?
REG Editors letter.indd 17
While an hour a day of training might be
doing your body good, getting it done
with the plus button pressed to max may
impart volumes of ill will to your ears.
Don’t imagine music-related hearing
loss won’t happen to you, because 26
million people between the ages of
20-69 have already suffered this
deafening fate, according to the World
Health Organization.
Feel free to blame the tech. Back in
the day, you could whip your Walkman
to max volume without a hiccup. But
today’s cans sport weapons-grade
speakers. Add the fact most gym’s Top
of the Pops mixtape is often so fiercely
pedestrian you can’t help but get over
zealous with the volume button, and you
N OV E M B E R 2 0 1 7 • 1 7
M AY 2 0 1 3 • 1 3 0
Q. Can listening
to my tunes
too loud while
I train destroy
my ears?
create a near perfect pathway to
‘what?’ and ‘pardon?’.
Fortunately, you can mitigate it by
applying certain rules to your wing nuts.
First, don’t go past 60-70% of max
volume. If you go over 100 decibels for
just 15 minutes, you’ll exercise your ears
toward a serious injury. How loud is 100
decibels? Yes, there are plenty of free
apps that’ll give you the exact range, but
it’s like hearing a jackhammer. You
should shoot to listen to music at the
average volume you watch your TV at.
You put yourself in a safe zone if you
try to limit your earphone usage to 60
minutes (the perfect length of time for
a workout) and may want to consider
becoming an audiophile. Noisecancelling and in-ear phones are ideal,
because you don’t need to crank the
volume to drown out the treadmill whir.
Sadly, the more expensive the set, the
better they are for your eardrums,
providing you can exercise restraint
when your favorite track booms.
During your workout, get into the
habit of fiddling with the volume as
much as you fidget with the playlist,
cranking it up for big sets, then hitting
pause or minus in recovery. This strategy
will not only help your ears recuperate,
but will give your nervous system the
time to be rested for your next set.
Consider it a mic-drop tactic to train
to your beats without negative feedback.
To get your quandaries answered, write
to us: info@train-mag.com
13/09/2017 16:23
T R A I N. C O M
NOVEMBER 2017
Virtual
trainer
All the latest
and cutting edge
information that’s
live on the world’s
largest health and
fitness website
Bodybuilding.com is your personal
trainer, nutritionist, supplement
expert, lifting partner and support
group, providing the technology,
tools and products you need to
burn fat, build muscle and
become your best self.
Don’t be afraid to fail
Too many people see “five
sets of 10 reps” on their
workouts and are scared to
add weight because they
might not make their rep
count. For some reason,
people see not being able
to do all their reps with
extra weight as not being
good enough. However,
what it really means is that
they’ve pushed themselves
by the right amount.
Up the leg days
Most people don’t train
legs enough – or at all. If
you’re going to the gym
six days a week, you should
be training your legs on
three of those days, two
of which should strict
leg training sessions. On
the third day, incorporate
some form of leg training
into your routine.
REG Virtual trainer .indd 18
fitness tips
3 billion
Probiotic bacteria
you need in each
serving for daily
maintenance.
20-50 billion
Probiotic bacteria
you need in each
serving during
times of travel
or stress.
13/09/2017 16:24
072517_GAT_TRAIN_US_TESTROLGOLD_ES_OneThirdVert_1_SUBM
V I R T UA L T R A I N E R
Stop the
comparison game
Comparison is the thief of
joy. It’s fine to use people
you follow on social
media, or even legendary
greats, for motivation
and inspiration. But never
compare yourself to them,
because there will always
be someone bigger, better,
stronger and faster than
you. Instead, measure
success by the progress
you’re making and by
remembering why you
started in the first place.
Cardio advice
Use low-intensity cardio as
a warm-up before strength
training, but limit the
time to 10 minutes, max.
Anything longer should
be done post-workout.
Don’t do it before strength
training as it can interfere
with strength gains. Where
possible, use it as an
active-recovery protocol,
and choose an activity
you can enjoy with
family and friends.
C
M
Y
CM
MY
CY
CMY
K
Get more greens
Eggs are a gold-standard
protein and can be a fast
way to get your daily
protein, so add a sunnyside-up or hard-boiled
egg slices to your mixed
greens or grilled veggies.
If you really don’t like
the taste or texture of
vegetables, eggs can help
disguise it. You can also
flavor your eggs with
spices, herbs, ketchup,
salsa, hot sauce or cheese.
REG Virtual trainer .indd 19
13/09/2017 16:24
T RA I N M AG.C O M
Details
• MUSCLE
• SPORTS
• NUTRITION
• AGE
• WEIGHT LOSS
• CROSSFIT
EDITED BY
RAY KLERCK
N OV E M B E R 2 0 1 7 • 2 1
b l o o d , s w e a t, n o f e a r s
Don’t let your heart burn itself out
We know how important looking after your heart is, but sometimes it’s hard to know exactly what to do in order to
benefit it the most. However, if not checked then the risk is real so it’s worth doing your research.
In an article published on Bodybuilding.com, Kellie Davis highlights 10 important ways to improve your heart. “Your
cardiovascular health goes beyond spending 30 minutes on the treadmill,” she explains. “According to the CDC, heart
disease kills more Americans than any other disease each year. That’s a scary slab of data. A growing body of evidence
suggests that small lifestyle changes can strengthen the ol’ ticker, reducing your risk of cardiac-related health issues.”
Her advice includes: knowing your own readings (adult blood pressure is considered normal at 120/80), eating and
sleeping right, lifting weights, and ensuring good dental health. To read the full article visit http://bbcom.me/2w7Y0O9
DETAILS_OPENER.indd 21
13/09/2017 16:25
MUSCLE
D E TA I L S
73
BY T H E N U M B E R S
Pump up
the volume
%
Studies which show an increase
in lean mass when taking whey
protein between meals
N OV E M B E R 2 0 1 7 • 2 2
You know the way you look
straight after the gym? Do you
want to look like that all the
time? Well, you can extend
your sleeve-splitting pump
way beyond the time of your
typical post-workout, according
to the International Society
of Sports Nutrition journal.
Adding 200mg of glutathione
to 2g of l-citrulline daily
allowed gym rats to keep their
nitric oxide levels (and biceps)
swollen more than four hours
after their gym session.
NOx was much higher than
using citrulline or glutathione
alone, so visit Bodybuilding.com
to add this secret ingredient to
your club-pump cocktail.
53%
Of studies
showed an
increase in
muscle mass
taking whey
with meals
3.7 times
Increase of
1.5kg in lean
muscle mass
with a shake
between
meals
A SWELL DISCOVERY
H U L K I N G G R OW T H
Carb-load
the guns
Sleepy-time for pecs
Pre-exhaust sets were all the rage
10 years ago, but does this extra
level of muscle warfare offer
better activation? No, according
to The Journal of Strength and
Conditioning, which found no
difference in muscle activity
for those who used pec flyes to
exhaustion before hitting the
bench press and those who shotgunned the bench immediately
before another bro.
Triceps did benefit, but a
straight dumbbell press with
two-minute rest put the biggest
squeeze on man-cleavage.
DETAILS MUSCLE.indd 22
Pecs = Zero
difference
whether you
pre-exhausted.
Front delts
= A slight
difference if
you pre-exhausted.
Triceps
= Significant
difference in favor
of pre-exhaustion.
Imagine feeding muscles into
a growth phase a week before
your vacation – and watching
yourself gain on the sun lounger.
No, you haven’t just stumbled
upon Aladdin’s lamp, but a
study in The Journal of Sports
Medicine and Physical Fitness.
Following bodybuilders around
their prep, they found an average
4.9% increase in bicep size in
the final week using a carb-load.
So, for three days before your
holiday, wolf down three times
the daily amount of carbs you’ve
been eating while cutting, then
watch yourself hulk up.
If you start to turn green
though, go see your doc.
13/09/2017 16:26
NUTRITION
D E TA I L S
Hungry
with a
smile
Pick of
the beans
GRIND IT OUT
BY T H E N U M B E R S
Many studies have carved chunks
out of meat eaters’ diets, but a
recent paper in the Journal of the
American College of Cardiology
found plant-based regimes don’t
bulletproof your ticker either.
DETAILS_NUTRITION.indd 26
A study group who ate a
meat-free, plant-based diet that
included processed foods – as
long as they were free of animal
products – were found to be at
the highest risk of heart disease.
Counter this by replacing
refined plant foods with a daily
portion of heart-defending
asparagus or bell peppers,
which fight off the heart’s
eternal enemy, homocysteine.
%
Nonhearty veg
41.7
N OV E M B E R 2 0 1 7 • 2 6
If you’re downing a brew for your
morning wake-up call, you may
want to know what delivers the
best caffeine jolt, and how to get it.
A research review by the legends
at SuppVersity found you can
maximize the oomph your cup
contains by choosing Robusta beans
over Arabica, and by grinding them
more thoroughly, significantly
increasing caffeine content. And
for the health conscious, you’ll be
happy to know a medium roast
robusta is also considered the
“healthiest” coffee, containing
the most antioxidants.
Buy whole or finely grounded
robusta beans, and own your
morning like Tim Horton.
There’s no shame in feeling
a little hangry – that moment
you’re too ravenous to be polite.
However, as hard as it might be
to shake the sulk, a frown could
worsen your cravings.
A study in the journal
Appetite had smilers face off
against misers, and discovered
the corrugator muscle used
for frowning made emotional
eating far likelier. On the flipside,
the zygomatic muscle used for
smiling curbed food cravings,
so paste on a grin faker than
Arnold’s in Terminator Genisys
and terminate your hunger.
Increase in calories
in recipes from food
magazines since 1970.
32.96%
The whopping
rise of
entree dish
calories since
that year.
115
Covers from
three popular
magazines
used in
this study.
13/09/2017 16:29
AGE
D E TA I L S
Punching
above its
weight
NUMBERS GAME
100 is the
new 80
If you thought centenarians look
like uncooked chickens when they
eventually kicked the bucket,
think again. A study in The
Journals of Gerontology found
those who lived to be 100 or more
had fewer co-morbid disorders
than younger whippersnappers
of 80. Here’s why it’s smoother
sailing once you pass your ton.
N OV E M B E R 2 0 1 7 • 2 8
Spare a thought for
your liver. If it were
a sportsman, it would
be a competitor in the
Badwater Ultramarathon
– the world’s toughest
foot race. While its
workloads are great,
the Journal of Molecular
Endocrinology suggests
there is support in the form
of 5-Aminolevulinic acid,
which has been shown to
clear fat from a liver that’s
had a hard life.
Supplementing with
5-ALA was seen to
throw uninvited fat
out of the party, and
also helped regulate
glucose homeostasis.
Using mushrooms,
tomatoes and spinach as
veg sources, potatoes as
carbs and beef as your
main protein will boost
5-ALA levels in your body,
and show your bloodied
liver you really do care.
Flex your
heart
Vitamin K and D individually get
a regular helping of praise from
folk embracing labcoat fashion
statements, but The Journal of
Nutritional Biochemistry says
tag-teaming is where these
nutrients work the most magic.
DETAILS_AGE.indd 28
Less co-morbid conditions
Only 50% of centenarians
recorded five or more
disorders commonly
associated with extreme
old age, compared to 60%
of folk aged 90 and 66% of
elderly people aged 80.
Better conditioning
Those who reached 100
years or more only had an
average of 3.3 conditions,
versus 4.6 conditions in those
who died in their 80s.
LIVER LOT LONGER
They found insufficient
vitamins K + D correlate with
an almost seven-times increased
risk of stiffening arteries in those
who had the lowest vitamins K
and D versus the highest.
To counter, eating leafy green
vegetables, such as kale, spinach
and broccoli, at every meal will
give your arteries a muchneeded stretch from instructor
K. It’s time to pay attention:
heart class is in session.
50
BY T H E N U M B E R S
100s vs 80s
It’s not all rosy for
centenarians, though. Different
types of dementia and heart
failure are more common once
you reach the big 100. The
youngsters had higher rates of
high blood pressure, cardiac
arrhythmia, renal failure and
other chronic diseases, though.
%
Decrease in skin tumors
in mice that were fed
tomato powder daily vs
no tomato, making it easy
to ‘ketchup’ to skin cancer.
Source: Scientific Reports
13/09/2017 16:30
WEIGHT LOSS
D E TA I L S
4
Sleep it
off, son
BY T H E N U M B E R S
kg
Weight lost by endurance
athletes on a 10 week keto diet
Sleep hormone melatonin doesn’t
only send you to the land of nod
– it may keep you lean. The latest
findings from Oxidative Medicine
and Cellular Longevity show
when 30 dieters consumed 10mg
before bed for 30 days, they
blazed off a whopping 3.1kg more
bodyweight than a placebo group.
This was partly due to its
anti-inflammatory effects, but
mostly because it magically
activates brown adipose cells to
send body fat to its fiery death.
Eating a fruit salad of pineapple
and banana an hour before bed
will shoot your melatonin through
the roof – by 266% to be exact.
It’ll also have you snoozing
like a baby: a boss baby.
N OV E M B E R 2 0 1 7 • 3 0
B A N A N A S , T H E N P YJ A M A S
H O L D YO U R N O S E !
Smells like
body fat
A ground-breaking study in the
journal Cell Metabolism found
a keen sense of smell makes
you fat. Not just a “mmm, that
smells nice – I’m going to eat
loads” type of deal, either.
Smell-deficient mice literally
torched the fat from their meals
versus normal mice who gained
90% more weight from identical
calories. The sympathetic nervous
system was up-regulated by the
whiffless rodents, providing them
with a licence to burn fat at will.
Dining with a peg on your
nose may be a little extreme,
but getting 90% of your foods
from whole, less-fragrant sources
should install this fat-hack.
DETAILS_WEIGHTLOSS.indd 30
Speedy Gonza-less
Common fat loss dogma is you
shouldn’t rush the issue, but is
there evidence against losing
weight rapidly? A paper in The
Lancet flung the cat among the
pigeons, finding strong evidence
doing away with fat rapidly had
better long-term outcomes. The
study concluded very low calorie
diets encourage adherence,
weight loss and maintenance.
450-800kcal day
The rapid fat loss
group was
prescribed three
meal replacements
a day for a total
of 800 calories.
Their fat loss was
to take place over
12 weeks vs 36 for
the gradual group.
81% vs 62%
The higher
completion rate of
the rapid fat loss
group compared to
the gradual fat loss
group. Participants
could adhere to
12 weeks better
than a gruelling
36-week diet.
144-week follow up
There were
no significant
differences in weight
regain, which was
minimal, in both
groups. The rapid
weight loss group
also maintained
their weight with
less exercise.
13/09/2017 16:31
CROSSFIT
BEST BOD FROM A WOD
Turn your
CrossFit game
upside down
Some CrossFit WODs are well thought
out, while others, are haphazardly slapped
together. Here’s how to pick the quality
workouts from the ones that don’t stick
What draws many to CrossFit
is the variety missing from
many linear forms of training.
In CrossFit, you can take any
two, three or more movements
and call it a WOD. Easy, right?
In theory, yes. However, part
of the challenge of being smart
and a coach who actually cares
for results and your trainees’
wellbeing is resisting the
temptation to mash together
movements for the sake of
“beasting” your class. It’s the
quickest way to get yourself
and the sport immortalized in
a “CrossFit fail” YouTube video.
Some workouts are so random
that you wonder whether
a trainer chucked every
exercise into a raffle and
started drawing them out of
a hat. That said, trainers worth
their salt generally get it spot
on and measure progress well.
Here are my nominations
for two of the best and two of
the worst workouts of all time,
with an explanation for why,
underneath. After this article,
you’ll be able to see what goes
into a solid WOD and never
waste your time, and safety,
on a crappy workout again.
DETAILS_CROSSFIT.indd 32
EXPERT
Patrick McCarty
is a CrossFit trainer
and a masterslevel competitor
in CrossFit. Owner of
trainingandstirring.
com, he’s also
an author on
breakingmuscle.com
One of the best
One of the worst
King Kong
The “Miagi”
3 rounds for time:
1x Deadlift – 455lb
2x Muscle-ups
3x Cleans – 250lb
4x Handstand push-ups
50x Deadlifts (135/95lb)
50x Double kettlebell
swings (53/35lb)
50x Push-ups
50x Clean and jerk
(135/95lb)
50x Pull-ups
50x Kettlebell taters
(53/35lb)
50x Box jumps (24/20in)
50x Wall climbs
50x Knees to elbows
50x Double unders
The loads are so specific
and unchangeable
because you don’t
do King Kong halfassed. This WOD is
the goal, rather than
a means to get there.
The beauty of this one
is in its simplicity. No
complicated rep scheme,
no fancy exercises – just
heavy weight and body
strength. King Kong is
a perfect test of raw
strength which, with
enough hard work can
be achieved by anyone.
Take home lesson
Keep your WODs simple.
Even a YouTube video
that describes the Miagi
mentions: “it has no
rhyme or reason to it.”
It’s been around since
2008 and is nothing
more than a poorlydesigned beatdown on
box members. Workouts
should whoop your ass,
but provide some sort
of purpose and a gain.
Take home lesson
Don’t beast yourself
for no reason. You’re
looking at an injury when
your form breaks down,
especially if complex
movements like the
clean is included.
13/09/2017 16:32
D E TA I L S
One of the best
One of the worst
OPT Repeatability
Test
McCluskey
3 rounds at 100% effort:
Row 250m
10x Kettlebell swings
(70/53lb)
10x Burpees
10x Kettlebell swings
(70/53lb)
10x Burpees
10x Kettlebell swings
(70/53lb)
Row 250m
Rest 12 minutes between
each round
Take home lesson
This is a “hero” WOD
created for the late
Sergeant Jason “Mick”
McCluskey and
I want to be clear that
this critique is not a
slight on him, just the
irresponsible workout.
This workout is made
up entirely of pulling
(with a little running for
good measure). The rep
schemes may seem low,
but you’re hitting 27
muscle-ups and 108 pullups. Your training week
will likely be unhinged
with searing DOMS.
Take home lesson
Overdosing on pulling
movements without
any balance from
other muscles isn’t
the smartest option.
Workouts that heavily
favor particular planes
of movement should
be avoided in favor of
a more balanced WOD.
N OV E M B E R 2 0 1 7 • 3 3
One of the hardest
workouts you will ever
do, but also brilliant in
design and purpose. This
WOD tests your ability
to recover. After going
all out in round one, your
job is to maintain and not
let your performance fall
off in subsequent rounds.
How much you fall off
suggests your body’s
ability to regenerate ATP,
disburse lactic acid and
recover to a near normal
state. The final 250m
row at the end of round
three feels like riding
a sled straight to Hades’
fiery underworld.
Three rounds of:
9x Muscle-ups
15x Burpee pull-ups
21x Pull-ups
Run 800m
Going balls to the wall
is fine when there is a
valuable purpose and the
exercises are kept simple,
minimizing injury risk.
DETAILS_CROSSFIT.indd 33
13/09/2017 16:32
2FEATURE_HEROS OF MUSCLE.indd 34-35
CHRIS POWELL
How does the man who has made a career out of
other people’s fitness find the time to make sure his
own body doesn’t suffer? TRAIN investigates...
PHOTOGRAPHY: JAMES PATRICK
How do you balance your
lifestyle and the demands
of your work?
Health and fitness is a priority
in my life, for many reasons.
I need the energy it provides
for work productivity and to
be the best dad I can be, and
I must “walk the walk”, to build
health and fitness solutions
with integrity. Because of these
reasons, I developed a mindset
to see my workouts as urgent.
I wake and start my day with
at least 20 minutes of cardio,
then carve out some time later
in the day for weight or cross
training. As a result of creating
that time for myself, I have so
much more energy to perform
at my best, mentally.
What happens when
someone tries and fails?
e x p er t
Chris Powell
Transformation
specialist on ABC’s
Extreme Weight
Loss, best-selling
author, co-creator
of TRANSFORM and
family man whose
No1 ambition is
to inspire you to
be your best
Then we must revisit their plan.
The human body is designed
to change, so if you aren’t
seeing results, you’re either not
following the plan, or it’s not the
right plan for you. To motivate,
we use three tactics:
1 Surround yourself with visuals
of what we are trying to achieve
2 Revisit our ‘why’ – the real
reason we want this is in the
first place
3 Set a series of rewards (gear,
massage, excursions) for when
smaller micro-goals are reached.
If someone is really struggling,
we shrink the goals down and
aim for daily/weekly targets –
easy ‘wins’ to build momentum.
How did competing add a
new level to your training?
It completely removed the
staleness of working out, and
turned it into training for
something, adding direction
and velocity. The beauty
of competition is it sets an
immovable deadline for my
goals. It forces training and
nutrition to become a priority
as the deadline draws closer,
and I quickly get to see and
feel the effects of a structured
program. I think everyone
should experience competing at
some point in their life, not so
much for the competition, but
for the journey. It is such a wild
experience to fine-tune all of
the details of your physique, and
learn how to do it for life.
How important is it to
project good health and
fitness onto your kids?
Embracing fitness as a family
is one of the best things we can
do for our children’s health and
happiness. The patterns we set
in childhood are likely to stick
for a lifetime, but here’s the
catch: we can tell our kids what
to do until we are blue in the
face, and it will go in one ear
and out the other. If we push,
they will naturally push back.
However, if we lead by example,
they will follow. Especially in
their younger years, they will
naturally gravitate toward
us and mimic what we, as
parents, do.
What do you suggest
people eat before, during
and after training?
N OV E M B E R 2 0 1 7 • 3 5
extreme
TRANSFORMER
HEROES OF MUScLE
I will typically have a chocolate/
peanut butter powder shake,
with seven rice cakes and a
scoop of pre-workout 30-45
minutes beforehand. During
training, I sip BCAAs (one-two
scoops in a gallon of water),
and immediately after, I have
another shake. Typically, I will
mix frozen berries and greens,
1½ scoops of vanilla whey and
one scoop of starch powder,
such as Karbolyn.
“The human body is designed to
change, so if you aren’t seeing
the results, you’re either not
following the plan, or it’s not the
right plan for you”
13/09/2017 16:34
HEROES OF MUScLE
CHRIS POWELL
How does the man who has made a career out of
other people’s fitness find the time to make sure his
own body doesn’t suffer? TRAIN investigates...
PHOTOGRAPHY: JAMES PATRICK
How do you balance your
lifestyle and the demands
of your work?
What happens when
someone tries and fails?
Then we must revisit their plan.
The human body is designed
to change, so if you aren’t
seeing results, you’re either not
following the plan, or it’s not the
right plan for you. To motivate,
we use three tactics:
1 Surround yourself with visuals
of what we are trying to achieve
2 Revisit our ‘why’ – the real
reason we want this is in the
first place
3 Set a series of rewards (gear,
massage, excursions) for when
smaller micro-goals are reached.
If someone is really struggling,
we shrink the goals down and
aim for daily/weekly targets –
easy ‘wins’ to build momentum.
2FEATURE_HEROS OF MUSCLE.indd 35
It completely removed the
staleness of working out, and
turned it into training for
something, adding direction
and velocity. The beauty
of competition is it sets an
immovable deadline for my
goals. It forces training and
nutrition to become a priority
as the deadline draws closer,
and I quickly get to see and
feel the effects of a structured
program. I think everyone
should experience competing at
some point in their life, not so
much for the competition, but
for the journey. It is such a wild
experience to fine-tune all of
the details of your physique, and
learn how to do it for life.
How important is it to
project good health and
fitness onto your kids?
Embracing fitness as a family
is one of the best things we can
do for our children’s health and
happiness. The patterns we set
in childhood are likely to stick
for a lifetime, but here’s the
catch: we can tell our kids what
to do until we are blue in the
face, and it will go in one ear
and out the other. If we push,
they will naturally push back.
However, if we lead by example,
they will follow. Especially in
their younger years, they will
naturally gravitate toward
us and mimic what we, as
parents, do.
What do you suggest
people eat before, during
and after training?
N OV E M B E R 2 0 1 7 • 3 5
Health and fitness is a priority
in my life, for many reasons.
I need the energy it provides
for work productivity and to
be the best dad I can be, and
I must “walk the walk”, to build
health and fitness solutions
with integrity. Because of these
reasons, I developed a mindset
to see my workouts as urgent.
I wake and start my day with
at least 20 minutes of cardio,
then carve out some time later
in the day for weight or cross
training. As a result of creating
that time for myself, I have so
much more energy to perform
at my best, mentally.
How did competing add a
new level to your training?
I will typically have a chocolate/
peanut butter powder shake,
with seven rice cakes and a
scoop of pre-workout 30-45
minutes beforehand. During
training, I sip BCAAs (one-two
scoops in a gallon of water),
and immediately after, I have
another shake. Typically, I will
mix frozen berries and greens,
1½ scoops of vanilla whey and
one scoop of starch powder,
such as Karbolyn.
“The human body is designed to
change, so if you aren’t seeing
the results, you’re either not
following the plan, or it’s not the
right plan for you”
13/09/2017 16:34
What is the secret to
eating healthily and
traveling?
I keep all my proteins to nonperishable items on travel days
– mostly powders, but I’ll add
beef or turkey jerky for variety.
I also carry protein bars with
me, just in case. For carbs, I stick
with different low-fat starches
like rice cakes, and for my fats,
I like to have almonds. As soon
as I land at my next location,
I immediately hit the grocery
store on the way to the hotel.
I’ll grab some low-sodium sliced
deli turkey, microwaveable rice,
potatoes and frozen veggies. I’ll
also pick up peanut butter and
sliced deli cheese for fats, and
sea salt and marinara sauce to
add flavor to my meals.
What are your mental
tactics for training?
Just five minutes. My workouts
are a big deal, but sometimes
life happens so fast, I need to do
what I can. If I know a workout
will take an hour, a lot of times
I put it off, waiting until I can
carve out a full hour – and it
never happens. However, I can
find five minutes. Once I put
in five minutes, it always turns
into at least 15, or 20, minutes.
Sometimes, it turns into an
hour. But as long as I commit to
just five minutes per day, I win.
Even if I fall a little behind on
my work or another obligation,
I never regret taking the time
for myself and feeling that
sense of accomplishment.
What do you think about
while you’re training?
I like to imagine my body is a
machine, and I exaggerate the
tempo of movement through
a full range of motion. It
basically looks like I’m taking
my training very seriously.
I decrease my breathing tempo,
which allows me to separate
my mind from the sensation in
the muscles, keeping my form
rigid and taking the muscle to
complete failure without feeling
the discomfort so many of us
associate with training!
2FEATURE_HEROS OF MUSCLE.indd 36
Week 1 – Alternating (light week)
CHEST & BACK
SETs & REPS
Shoulders
SETs & REPS
Dumbbell chest press
3-3-3-10-10-10
Barbell shoulder press
3 x 10
Seated cable rows
3-3-3-10-10-10
(Rest 2 mins between sets)
Barbell incline press
3 x 15
Underhand grip lat pulldowns
3 x 15
(Rest 60 secs between sets)
Dumbbell incline flyes
3 x 15
Low cable rows
3 x 15
Bodyweight rows
Failure
Shoulders & ARMS
SETs & REPS
Arnold press
3-3-3-10-10-10
Barbell skullcrushers
3-3-3-10-10-10
(Rest 2 mins between sets)
(Rest 60 secs between sets)
Machine lateral delt raises
3 x 12
Machine rear delt flyes
3 x 12
(Rest 60 secs between sets)
Dumbbell front raise
3 x 15
Upright rows
3 x 20
arms
SETs & REPS
Hammer curls
3 x 12
Single arm reverse tricep ext
3 x 12
(Rest 60 secs between sets)
Barbell curls
3 x 12
Dumbbell skullcrushers
3 x 12
Preacher curls
3 x 15
Seated incline curls
3 x 15
Machine lat raises
3 x 15
Overhead rope extensions
3 x 15
Pirate push-ups
50-failure
(Rest 60 secs between sets)
Cable curls
3 x 15
Reverse grip tricep extensions
3 x 15
Upright rows
3 x 15
Dumbbell tricep kickbacks
3 x 15
Push-ups
50-failure
legs
SETs & REPS
Barbell back squat
3-3-3-10-10-10
(Rest 2 mins between sets)
Bulgarian split squat
3 x 15
(Rest 60 secs between sets)
Narrow leg press
3 x 15
Hamstring roll-ins
3 x 15
Leg extensions
3 x 15
Calf raises
3 x 15
Dumbbell lateral delt raises
7 x 15
Knee raises
3 x 15
CHEST & BACK
SETs & REPS
Smith incline press
3-3-3-10-10-10
Single arm dumbbell rows
3-3-3-10-10-10
(Rest 2 mins between sets)
Machine bench press
3 x 15
Machine lat pulls
3 x 15
“Embracing fitness as
a family is one of the
best things we can
do for our children’s
health and happiness”
(Rest 60 secs between sets)
Dips
3 x 15
Cable cross flyes
3 x 15
Cable straight arm lat pulldowns
3 x 15
Cable high rows
D/S 3x10-10-10
13/09/2017 16:34
HEROES OF MUScLE
Week 2 – Alternating
(heavy week)
CHEST & BACK
SETs & REPS
shoulders & arms
SETs & REPS
Smith machine press
3-3-3-8-8-8
Smith behind the neck press
3-3-3-8-8-8
Bent over underhand barbell rows
3-3-3-8-8-8
Barbell bicep curls
3-3-3-8-8-8
(Rest 2 mins between sets)
(Rest 2 mins between sets)
Dumbbell incline press
5x8
Barbell upright rows
5x8
Lat pulldowns
5x8
Single arm reverse extensions
5x8
(Rest 60 secs between sets)
(Rest 60 secs between sets)
Dumb-bell flyes
3 x 10
Plate front raises
3 x 10
Seated cable rows
3 x 10
Machine rear delt flyes
3 x 10
Push-ups
Failure
Dumbbell bicep curls
3 x 10
Underhand grip bodyweight rows
3 x 10
Dumbbell skullcrushers
3 x 10
Weighted crunches
3 x 10
chest
SETs & REPS
Barbell bench
4x8
(Rest 60 secs between sets)
3 x 12
Smith declines
3 x 12
Dumbbell flyes
3 x 20
Dips
3 x 20
legs
SETs & REPS
Smith machine squats
3-3-3-8-8-8
(Rest 2 mins between sets)
Barbell back lunges
5x8
(Rest 60 secs between sets)
Split squats
5x8
Leg extensions
3 x 10
Weighted step-ups
3 x 10
Calf raises
3 x 10
back
SETs & REPS
Single-arm dumbbell rows
N OV E M B E R 2 0 1 7 • 3 7
Dumbbell inclines
4x8
(Rest 2 mins between sets)
Pull-ups
3 x 12
Low cable rows
3 x 12
(Rest 60 secs between sets)
Straight arm lat pullovers
3 x 20
Overhand bodyweight rows
3 x 20
Hanging leg raises
3 x 15
legs
SETs & REPS
3-3-3-8-8-8
Deadlifts
(Rest 2 mins between sets)
Leg press
5x8
(Rest 60 secs between sets)
2FEATURE_HEROS OF MUSCLE.indd 37
Barbell hip thrusts
5x8
10 hip thrusts
3 x 10
10 narrow hack squats
3 x 10
10 seated leg curls
3 x 10
10 seated calf raises
3 x 10
13/09/2017 16:34
T RA I N M AG.C O M • T RA I N M AG AZ I N E
POWER
• BODY SCIENCE
• TRAIN BY AGE
• THE FLIP SIDE
• AGE ERASER
• NUTRITION
• INSIGHT
• CARDIO VISUALS
• HOW I GOT MY BODY
• PERIODIZATION
• MUSCLE BUILDING WORKOUT
What’s the
best weight
for your body?
N OV E M B E R 2 0 1 7 • 3 9
What’s the best method
for weight training when
it comes to the same
exercises? It’s an age old
question that’s caused
many a heated debate
depending on what
works for each person,
and it’s one that a study
in the Journal of Strength
and Conditioning
Research hoped to
answer in a recent study.
A group of 27 men
were randomly assigned
to one of three groups:
Smith machine bench
press, barbell bench
press, or dumbbell bench
press. Each participant
performed eight sets of
a 10 rep max with two
minutes between sets.
Power opener.indd 43
LIFTING LESSON
Muscle thickness, peak
torque, and soreness
were measured pre,
post, 24, 48, 72, and
96 hours after exercise.
Many measurables
were similar or the same,
but the report stated that:
“the dumbbell group did
not present any triceps
brachii muscle soreness.”
The barbell chest press
group, however, took
a longer time to feel
recovery benefits in the
elbow extensors. Test
what works best for you.
13/09/2017 16:35
t r a i n m ag .c o m • TRAIN MAGA Z IN E
P OW E R
Light weight
division
Light therapy is a fast-growing way to
heighten recovery from exercise and
heal ills. Use this graphic to see what
colors of the spectrum serve you best
l i g ht fa n tast i c
White light
Lift your mood
People who sat in front of
a white light box for 30
minutes alleviated symptoms
of depression.
Source: School of Medicine
at Mount Sinai
The glad against SAD
The dreary skies are easily
defeated by white light, which
acts as an anti-depressant
against the winter blues.
Source: American Journal
of Psychiatry
Best kind
Philips Wake Up Light
Therapy (from $49.99,
amazon.com)
A built-in alarm clock helps drag
your sleepy butt out of bed on
frosty winter mornings, so your
workouts aren’t skipped.
Blue light
Healthier skin
A 20-minute treatment
helped reduce acne on people’s
faces with pretty much zero
side effects.
Source: Journal of
Dermatological Treatments
Fatigue fighter
You’re told to keep your phone
off before bed for good reason:
the blue light dramatically
improves alertness and
performance. Great before a
workout – never before a sleep.
Source: SLEEP
Power Body Science.indd 40
Best kind
Philips GoLITE Blu Energy
Therapy (from $79.99,
amazon.com)
Portable, comes with an alarm
clock and has a good treatment
field to give yourself a boost.
13/09/2017 16:36
B O DY S C I E N C E
Red light
Hike your testosterone
Perhaps the red light district
earned its rep for good reason:
infrared light exposure can
increase your testosterone levels
by up to 200%.
Source: Biomedical Research
Recover stronger
Red and infrared light therapy is
effective in preventing muscle
fatigue and enhancing skeletal
muscle performance.
Source: Lasers in Medical
Science
A panel you can hang from
the back of a door to bathe
yourself in these recovery and
performance inducing beams.
Beat the
scales
If you’re a perpetual hobbler,
you may want to reconsider
the way you eat fish.
Firstly, eating more fish can
help reduce the pain and swelling
of arthritis, according to Arthritis
Care & Research. Combine that
with research in the BMJ, which
found a fiber-rich diet lowers
painful knee osteoarthritis, and
you get a clue how to stay on
the pitch for longer.
Pair with jacket spuds, brown
rice or a three-bean salad and
you’re sure to keep moving.
Green light emitting LEDs
had the effect of reducing pain
and improving the overall
tolerance for it.
Source: University of Arizona
Beat headaches
When migraine sufferers were
sat in front of pure-wave length
green light, they had less
sensitivity to light and headaches
that weren’t as bad.
Source: Oxford University Press
Best kind
Go natural (if you can) by
getting some time in legit
green spaces. You can also get
mountable green bulbs from
lighttherapyoptions.com to
target problem areas.
2 SERVES
FISH PER WEEK
THE STUDY AUTHORS FOUND
EATING THIS VOLUME OF FISH
EACH WEEK WAS ENOUGH TO
HELP YOU FEEL BETTER.
SOURCE: ARTHRITIS CARE
& RESEARCH
= LESS PAIN, LOWER BODY
FAT, A HEALTHIER HEART
1 LARGE
BAKED POTATO
YOU DON’T NEED TO STOP
EATING SPUDS WITH YOUR
FISH. KEEP THE SKIN ON AND
YOU’LL DRAMATICALLY INCREASE
YOUR FIBER CONTENT.
SOURCE: BMJ
Power Body Science.indd 41
Calcitonin
The info you need to
keep your skeleton in
science class quality
What is it?
Secreted by your thyroid, this
culls the concentration of
calcium in your blood when it
rises beyond normal levels –
like if you ate your eggs, shell
and all.
Short and sweet
Green light
Destroy pain
C H E M I C A L R E AC T I O N
N OV E M B E R 2 0 1 7 • 4 1
Best kind
Joovv ($995, joovv.com)
COMBINE & CONQUER
Your levels don’t stay elevated
for long, but it’s used as a
marker if anything is wrong
with your thyroid, and
sometimes for cancers.
Keep off these drugs
This isn’t a drug you want to be
on, because it’s medicine that
treats conditions which lead to
loss of calcium from your bones,
such as osteoporosis.
Balance
It stabilizes the balance of
collagen and minerals in the
bones and surrounding tissue.
Peptides found in salmon
make sure you have appropriate
levels in your blood.
Keep your levels healthy
Your safest bet for healthy
levels is to increase vegetablesourced supplies of calcium via
the richest foods. These include
kale, bok choy, seaweed, turnips
and sprouted almonds.
13/09/2017 16:36
T R A I N M AG .C O M • T R A I N M AG A Z I N E
P OW E R
GET EXPLOSIVE
Plyometrics for
the over 40s
Reap the athletic rewards of
explosive training without the
wear and tear on your joints
You may love plyometrics, but they’re
famous for exacting a devastating toll
on your joints. You don’t need to be
a mature athlete to feel this way,
because even younger sportsmen can
come unstuck using this training.
To find a workaround, it’s wise to
define exactly what these moves
entail. They are exercises that involve
ballistic types of movement, which
lend themselves to explosive or
jumping activities. They enable a
muscle to reach its maximum strength
in as short a time as possible, using
repeated, rapid, eccentric and
concentric movements via jumping,
bounding, hopping, arm pushing,
catching and rebounding to
increase muscular power.
If you’re young, that may sound
pretty cool. But ask any 40-plus
athlete what box jumps feel like the
day after a workout, and you’ll get a
laundry list of sore backs, knees and
ankles. Ask the same guy how his
plyometric push-ups feel and again,
you’ll get a feedback sheet of sore
shoulders, wrists and backs.
Now, that might be OK for a guy in
his 20s, who may or may not need to
use his body every day at work.
However, anyone who plans to use
their muscles daily may want to avoid
them altogether, because the potential
for injury and lost revenue is sky high.
If you look at your joints, they were
all made to only do so much in their
Power TRAIN BY AGE.indd 42
EXPERT
Kevin Kearns
is a nutrition
consultant,
author of Always
Picked Last and
a strength and
conditioning
coach
specializing in
aging (burnwith
kearns.com).
life span. It’s as if once you pass 40,
the warranty begins to expire on your
knees and shoulders. Take the
example of your knee – it operates in
the same way as a door hinge. It’s great
when brand new but, over time it
needs to be greased and lubricated
as well as kept clean. Unfortunately,
it’s not so easy to grease your joints
because they are actually drying
out due to age.
Before you pack it all in and
completely throw in the towel on the
notion of plyometrics, there is light at
the end of the tunnel. Some of the
biggest challenges with this type of
training can be carefully manipulated
to add huge benefits to the 40-plus
guy, so here’s what you need to
elicit this kind of power in the
safest manner possible.
FITTER AT
40+
Pain management tactics
What you may not realize is that
plyometrics enhance recovery and
regeneration after exercise. One of
the benefits of rebounding is that it
positively affects your body on
a molecular and cellular level. Many
oncologists recommend their patients
start rebounding even after they are
in remission to help cleanse the
lymphatic system.
The lymphatic system is how your
body gets rid of harmful things and is
key to overall health. If you run out of
anti-gravity tonic, don’t stress. Just
jump on your trampoline, which will
act like a springing fountain of youth.
One of the other benefits of
rebounding is that it slows down
atrophy in the aging process. It also
protects joints from chronic fatigue
and the impact your body would
13/09/2017 16:37
t r a i n by ag e
p lyo m e t r i c c h e c k l i s t
1. Change your landing surface
Too often, people think it’s a smart
idea to do box jumps or plyometric
push-ups and land on a hard surface.
The thought of it is enough to make
your spine ache. Look toward landing
on a soft surface, such as a mat, grass,
sand, fitness trampoline or ankle-deep
water, as all these surfaces reduce the
impact on your joints and help your
recovery from the exercise.
N OV E M B E R 2 0 1 7 • 4 3
A safety first
approach
2. Curtail training volume
absorb if you were just working out
on a hard surface. This is because
it activates the pituitary gland,
which stimulates bones and
encourages growth, which is
especially key in young children
whose bodies are still developing.
Often times, people associate
increased G-forces with rebounding,
but aren’t really sure what it does for
the body. In addition to all the benefits
above, G-force strengthens the
musculoskeletal systems and it is
at its greatest while jumping, or in
a state of weightlessness. There are
also benefits at a cellar level, as
using a fitness trampoline encourages
every cell to get stronger.
Convinced? Keep reading for
the best ways to employ these
methods into your workouts.
Power TRAIN BY AGE.indd 43
Smarter set
and reps structures
Younger guys
you can get
away with
training
plyometrics
every day for
about three to
six weeks then
your joints will
be talking to
you. For the
more seasoned
guys you can
try a number
of different
approaches
trying 10-20 reps
in each set.
1. Do 1-3 sets
once a week
infused in your
regular workout.
2. Do 3 sets,
3 times a week
for 3 weeks.
3. Do 1 week
on of a full
plyometric
workout and
take the next
week off.
In this respect, more is not better.
Even the famous Dr Chu – who literally
wrote the book on plyometrics –
recommended a rotation of three
weeks on, one week off. You can go
one better by 1-3 drills into your
workouts on a regular basis with
different body parts.
3. Adjust the frequency
If you want to, add a full plyometric
workout into your regime 1-2 times per
week for four weeks max. Then take
a week off and add in some new drills.
4. Listen to your body
It is surprising how simple this is, yet
many exercisers tend to ignore pain.
There’s nothing wrong with a healthy
dose, but don’t cripple yourself the
next day. If it hurts, back off or lower
reps; just listen to your body.
13/09/2017 16:37
t r a i n m ag .c o m • TRAIN MAGA Z IN E
T R AIN BY AG E
P OW E R
B e ac h - b a s e d b e n e f i t s
N OV E M B E R 2 0 1 7 • 4 4
Impact-free
plyometrics
1. Box jumps
On a fitness trampoline, you will not
feel any pressure on your joints. In
sand, you have to contend with the
positive effects of an uneven surface,
while in ankle-deep water, the added
benefit is water resistance.
2. Plyometric push-ups
On a fitness trampoline, you will
pre-stretch your wrists, which is
excellent for the forearms as well
as wrist musculature. Sand and
ankle-deep water are alternatives.
3. Lateral bounds
The best scenario involves two fitness
trampolines when doing this
movement, but it is a real killer in
sand and ankle-deep water.
4. Single-legged hops
To forge single legged stability, this
has no equal. But it can also be done
in sand and in ankle-deep water as
a real leg fryer.
5. Plank to push-up lock
For shoulder rehab and core strength,
this is excellent with a fitness
trampoline. Sand works better than
water for this movement.
Power TRAIN BY AGE.indd 44
Bounce-back-ability
The fitness trampoline’s big gains hit list
1. Improved
sense of
self-control.
2. Better mental
performance
with keener
learning.
3. Heightened
coordination
between the
proprioceptors
in your joints.
4. Improved
balance.
5. Reduced
feelings of
anxiety and
depression by
an increase in
endorphins.
6. Increased
lymphatic
circulation.
7. Reduced
blood pressure
when the arterial
pressures rise
during exertion.
8. Enhanced
digestion.
9. Encourages
blood circulation
by increasing the
capillary count
in the muscles
and decreasing
the distance
between the
capillaries and
the target cells
10. Protects the
joints from the
chronic fatigue
and impact
delivered by
hard surfaces.
11. Promotes
tissue repair.
12. Increases
respiration and
capacity for
breathing.
13. Boosted
metabolism and
improved resting
metabolic rate.
14. Strengthens
the heart and
other muscles.
15. Lowers
circulating
cholesterol and
triglycerides.
16. Prevents
chronic swelling
by decrease in
the volume of
blood pooling
in the veins.
17. Keeps you
young by
slowing down
atrophy in aging.
18. Rebounding
for longer than
20 minutes at
increases the
mitochondria
count within cells.
19. Aids the
alkaline reserve,
which may be of
significance in
an emergency
requiring
prolonged effort.
20. Relives pain
from sore neck,
back, headaches,
and discomfort
caused by lack
of exercise.
13/09/2017 16:38
t r a i nm ag .c om • T R AI N M AGA Z I N E
F LIP SI D E
P OW ER
The lengths I went to prepare for this
event were extreme. At each transition
station, I even had my supplements such
as RE-KAGED, HYDRA-CHARGE and
fermented GLUTAMINE and BCAAs,
portioned into bottles and ready to go.
Dehydration is the biggest culprit for
causing people to fail at events like this,
so I ensured I consumed 24oz of water
for every hour I was racing to enhance
recovery and performance.
Winning the
mental game
A never-say-die attitude
will help push past limits
you place on yourself
N OV E M B E R 2 0 1 7 • 4 6
There are many layers to the mind.
Sometimes, it’s hard to understand how
far it can go until it’s forced to go there.
During my recent half IRONMAN,
I discovered, yet again, that my mental
strength has more in its armory when
the going gets tough.
At the beginning of the event, the 1.2mile swim was physically challenging,
as was the 56-mile bike ride. However,
it was the final segment that really
pulled each fiber of my mental being
to the surface as I ran the 13.1 miles
to the finish line.
During that latter stage, there were
elements of my physical state that were
ready to give in. My hip flexors had
become so fatigued they could barely lift
my legs and from this point forth, it was
all about my mental conditioning.
Where some have folded under the pain
and 92-degree heat, I kept moving.
This is how I condition my mind to be
unbreakable during my very first half
IRONMAN as a bodybuilder with only
four months of preparation.
Be prepared
I didn’t feel anxious at the start line.
Although I knew there would be pain,
the fact I’d prepared properly allowed
me to calm any nerves, as the mind
is more fearful when it thinks there’s
a high chance of failure.
It’s the “fight or flight” mechanism
every human has encoded in their DNA,
to preserve us from excessive struggle.
We’re designed to avoid challenges like
this. To bypass that natural inbuilt
system, preparation is paramount.
Power FLIPSIDE 2.indd 46
Break the challenge up
During the 13.1-mile run, I broke each
section down into small parts. I’d tell
myself to get to that person stood on
a corner in the yellow top. Once I got
there, I’d then set the next small target
such as a tree, a signpost or aid station.
It made things more realistic for my
mind, while my hip flexors were
screaming for me to stop.
This technique can be used in any
challenge. If I’m crushing a 50 rep set
on the leg press, I won’t think about
that big number. Instead, I’ll focus
on the first 20, then the next 10.
Breaking big challenges into smaller
ones helps strengthen mental resolve.
expert
Kris Gethin
Nutrition
consultant,
trainer and CEO
of Kaged Muscle.
Fear failure
Whenever I’m feeling mentally
vulnerable in a challenging situation,
I’ll create a really harsh scenario to
conjure up more courage. When every
fiber of my physical being was asking
me to stop, I kept telling myself: “If you
stop, something bad will happen to
somebody you love.” As much as the
pain victimized my limbs, there was no
way I was going to stop; I couldn’t
because of the scenario I was in.
As cruel or crazy as it might sound,
I’m yet to fail once I’ve put myself into
this mental situation. Sometimes, fear
can bring out the best in us.
Follow my free MAN of IRON video
series updates on my Instagram
account @krisgethin and on
Bodybuilding.com
V i ta l s tat s
Training week: 14 of 26
Days trained this week: 6
Weight training
sessions per week: 4
Hours spent on
cardio per week: 9
Current body fat: 15.6%
Current weight: 217lb
Height: 5ft 8in
Issues:
Knees are feeling
a little sensitive,
so I’ve decided to run
more on the trails
and my Woodway
Curve Treadmill.
MAN OF IRON
13/09/2017 16:39
T R A I N M AG .C O M • T R A I N M AG A Z I N E
AG E E R A S E R
P OW E R
GET A KICK FROM COFFEE
N OV E M B E R 2 0 1 7 • 4 8
Bean there,
done that
If you want to enjoy repeat
performances of life’s greatest
moments, an espresso could be
the longevity ticket you desire
Some fairytales are true, like the one
about magic beans that bring you back
to life every morning. Coffee has been
slathered in accolades that include
fighter of heart disease, cancer, strokes,
diabetes and kidney dysfunction. It all
amounts to a single net result: longevity.
Research at the University of
Southern California found dudes who
gulped just one cup of their chosen
Power AGE ERASER.indd 48
brew every day were 12% less likely to
die than those who abstained. If you
indulged in two cups, an 18% reduction
in biting the bullet was calculated.
It wasn’t the caffeine responsible for
the uptick in life, but the antioxidants
and phenolic compounds that fend
off diseases, such as the big C. Just don’t
abominate it with too much sugar, or
you’re robbing Peter to pay Paul.
100 CLUB
A high protein diet can partner
up with heartburn. Protein
pump inhibitors may increase
your risk of death by 25%, so
eating more alkaline veg and
taking apple cider vinegar is
a more natural remedy that
can also put your abs on show.
Source: BMJ Journals
13/09/2017 16:40
T R A I N M AG .C O M • T R A I N M AG A Z I N E
P OW E R
Gel wishes
There is a group of foods that acts as medicine
for your gut, drawing toxins from your innards
– you may not have even ever eaten them.
Here’s what your body is dying to know…
Your body wants to heal itself and
does a damn good job of it, too. Well,
providing you choose to load it with
the correct raw materials, of course.
Fortunately, there’s no secret diet
which optimizes this process: load up
with plenty of all-natural foods and
you’ll grease your restorative cogs.
That said, one genre of nutritional
resource works a little differently to
the rest – gelatinous foods.
Like some sort of alien self-defense
mechanism, some plants secrete a gel
called mucilage when they become
wet, which is a nice way of saying they
can get to slug-levels of slimy. And
it’s this special goo which acts like
a clean-up crew for your insides.
How it works
If you’ve ever soaked chia seeds in
water, you’ve seen these in action.
This glue-like substance fortifies
plants against injuries from pathogens,
and helps disperse their seeds.
Bear in mind this is not the stuff
that comes from animal products
(that honor goes to gelatin), but
this gel acts like a mild laxative that
absorbs bile and is believed to dissolve
cholesterol. It zooms through your
digestive system and can help prevent
your body storing too much fat. These
unique effects have been known for
some time, but are gaining traction.
A near-vintage paper in
Pharmacology and Therapeutics found
when obese people ate a diet rich
in mucilage, it created significantly
more weight loss than with a reduced
calorie diet alone. You could even
say the gels have a detoxifying effect,
because pollutants stored in your fat
cells like unwanted houseguests did
not always take the hint and leave.
Worryingly, toxins can get more
concentrated in the smaller amounts
of fat tissue remaining in your body
after you’ve been shedding, found
a study in The Scientific World
Journal. And fat cells are actually
the safest storage unit, because in
some instances, these toxins are
redistributed to areas like your brain
and bloodstream, where you definitely
don’t want them lurking.
Fat loss solutions
It’s easy to suggest keeping away from toxins, even if you always buy organic and never indulge in fun foods. Yes,
a diet high in fiber and anti-inflammatory foods like omega-3 fats will put you in the best possible position, but it’s
worth adding a daily snack of the following foods, especially if you’re rapidly losing weight.
Flax seeds
Power Nutrition.indd 50
Chia seeds
Psyllium
Aloe vera
Kelp
Okra
Figs
13/09/2017 16:41
NUTRITION
How to eat more
Blend to perfection
The most obvious solution
for chia seeds, flax seeds
and psyllium husks is
to soak them in water
(overnight if possible), then
blend them into a protein
smoothie to leave you feeling
full and satisfied.
Reshape dessert options
gut instinct
Substitute rice and spuds
Other benefits
One of the biggest plus points of
almost all of these mucilage-creating
foods is their positive effects on
digestive health, courtesy of their high
fiber content. You’ll be more regular
and improve your levels of healthy gut
bacteria, which may even help you out
if you have a dodgy tummy.
And that’s not all. A paper in the
Journal of Clinical Gastroenterology
found eating high-fiber foods, such
Plantain is an underused carb
that can be boiled, mashed
or added to stews or soups.
It’s a great immune booster,
regulates your digestive tract
and is loaded with potassium
– heavy in electrolytes for
endurance athletes.
as psyllium, can help you feel fuller
for longer, which can aid in weight
loss. Other research found these types
of foods have a plethora of benefits,
including prebiotic effects, fighting
cholesterol, improving heart health
and lowering blood sugar levels –
pretty much the full remit of healing
mechanics you want your body to be
doing behind the scenes.
It’s no surprise these exacts have
been used medicinally for centuries.
N OV E M B E R 2 0 1 7 • 5 1
Agar has zero calories, sugar,
carbs and fat, yet is a good
source of fiber, calcium and
iron. It’s a fantastic addition
to any dessert and can be
bought as bars, flakes or
powder. You won’t notice a
difference, but your gut will.
Prickly options
The clear inner portion of
cactus pads and aloe vera is
eaten. Prep it raw, poached,
juiced or add to salads, but
don’t go overboard and
make sure it’s actually aloe,
as there are many lookalikes,
which are poisonous!
Agar
Power Nutrition.indd 51
Cactus pads
Fenugreek
Licorice root
Plantain
Cassava
13/09/2017 16:42
T R A I N M AG .C O M • T R A I N M AG A Z I N E
P OW E R
The path to
great gains
Another month of products you
lift with power and powder to
give your workouts a lift
NuFit NuBells
$39.99 – $229.99 a pair
(5lb – 50lb)
nufitcorp.com
From 5lb upwards, NuBells
evenly distribute the weight
of a traditional dumbbell,
using a circular design to
reduce injuries such as tennis
elbow and other strains.
With a NuBar attachment
they can also be used as
barbell weights, too.
INSIGHT
2Power Insight.indd 52
13/09/2017 16:45
INSIGHT
Optimum Nutrition
Gold Standard
100% Casein
$32.88 (27 servings)
Bodybuilding.com
The original all casein
protein offers slowdigesting energy
for between meals
or overnight.
Dymatize
ISO100
Polar OH1
$79.95
Polar.com
Forget the chest strap or
clichéd watch gadget, now
you can monitor your heart
rate with a powerful yet petit
optical sensor arm band. It’s
also waterproof up to 30m,
meaning that your scope for
stats in any sport or physical
activity is greatly increased.
$29.99 (24 servings)
Bodybuilding.com
Each serve offers 25g
of protein and 5.5g
BCAAs, now available
with no artificial
colors or flavors and
stevia leaf sweetener.
N OV E M B E R 2 0 1 7 • 5 3
MHP
Glutamine-SR
$43.98 (167 servings)
Bodybuilding.com
A powerful anticatabolic amino
acid, which delivers
muscle-feeding
energy for up to
12 hours at a time.
Cellucor
C4 Original
$29.99 (30 servings)
Bodybuilding.com
Top of the class preworkout which boasts
CarnoSyn® BetaAlanine to give you
explosive energy to
tackle your regime.
MuscleTech
Protein Cookie
$11.99 (six cookies)
Bodybuilding.com
Guilt – and gluten –
free cookies in three
delicious flavors:
chocolate chip,
peanut butter chip
and birthday cake.
2Power Insight.indd 53
Gaspari Anavite
$28.99 (180 tablets)
Bodybuilding.com
The world’s first and only
anabolic multivitamin,
Anavite tablets contain
3200mg of CarnoSyn®
Beta-Alanine and 2000mg
Carnitine Tartrate (per
serving), which help
increase energy and
performance, and help aid
post-exercise recovery.
13/09/2017 16:45
T R A I N M AG .C O M • T R A I N M AG A Z I N E
P OW E R
Is cardio
destroying you?
If you’ve got a pet style of cardio, you could be
unraveling one step at a time. Here’s an easy
fix so your body stays strong for the long haul
Picture in your mind’s eye those
awesome endurance athletes
who’ve been running for years,
and have probably clocked up a
few marathons. Inspiring, right?
Thousands of hours committed
to a single, steady movement.
Now, try to draw your
attention to those body types
who have been into running for
a long time but haven’t mastered
the gait or perfect alignment.
When you look at how that’s
impacted their body, you’ll
notice a forward and posteriorly
rotated hip (meaning minimal
glutes as well), and often a
rounded forward upper back.
Sure, they’re lean and can run
forever, but do you ever wonder
what happens to the joints or
muscles around them?
Keep reading to find out
what’s happening to your
body while you’re sweating
off your excesses.
Shouldering the load
Movement pattern overload is
common for those who choose to
do the cardio they are naturally
good at performing. If you’re
a runner, you’d probably stick
with it as your preferred cardio.
The same goes for someone who
enjoys biking, swimming and so
on, but the real problems creep
in when your method of choice
isn’t balanced by other forms
of training which get opposing
muscles involved.
Take the running example
2Power Cardio Visuals.indd 54
RUNNING INTO TROUBLE?
again. Even when done
properly, it’s still basically a
quad-dominant exercise. Over
time, the body lets go of muscle
mass that isn’t required to stick
around. This means your glutes,
hamstrings, upper back and
shoulders (to name a few) will
begin to slowly waste away in
favor of preserving the muscles
used for the activity. Biking and
stairmills are similar in their
demands when done for aerobic
training over a prolonged
period of time.
Long-term damage occurs
through compensations and
familiar movement pathways in
training. What’s important is to
learn how to identify movement
pattern issues, to change cardio
training in order to help regain
muscle balance in your body, and
to undo these compensations
and improve weaknesses.
TRAINER
Brandan Fokken
IFBB physique pro,
Bodybuilding.com
and Dymatize
athlete.
As you do this, you
have potential to initiate
improvements in muscle growth
for specific areas. This means
by changing the demand and
introducing new movement
patterns, or improving the way
your body performs typical
patterns, even your cardio can be
geared towards gaining muscle.
OK, that’s typically only seen
when someone is transitioning
from a more sedentary life to a
more active one, but it’s worth
“Running one mile is essentially 1500
plyometric repetitions at two-to-five times
your bodyweight (depending on speed),
so a three-mile run would include 4500 reps
with very high landing forces going through
your knees, hips and ankles.” Alwyn Cosgrove
13/09/2017 16:49
CARDIO
Cardio hiccups
Most cardio plans only train
one plane of motion – forward
or back, aka the sagittal plane.
As you know, this isn’t the
only direction your body
moves in, so incorporating
lateral training alongside
rotational work will increase
the metabolic and aerobic
demand of your workouts.
Frontal plane
Sagittal plane
noting that regardless of whether
the person is sedentary or more
active, immediate responses to
training are going to be much
more neuromuscular and relate
to fluid retention capabilities
within the muscle rather
than functional strength and
muscle fiber growth. You can
expect to wait a few months for
evidence of notable growth.
Know your body
It’s important to identify which
muscles you’re over using when
doing your preferred style of
cardio. The first step is to try
filming yourself on your phone
during your next session. Plan
to do an extended workout
and get yourself really fatigued.
This will be the best way to
diagnose how pattern overload
is affecting your body.
2Power Cardio Visuals.indd 55
Be sure to get a quick video of
yourself prior to your workout,
where you’re just standing and
walking around. Next, film
15-30 seconds at the beginning,
plus grab a clip of your midway point. Finally, take one last
video right at the end of your
workout and one of your posture
when you’re walking around
immediately after.
What do you see? Do you
notice you’re pretty hunched
over? If you’re running, are your
heels striking the ground first, or
is it the front of your foot? What
are your hips doing? Do they
move naturally from side-to-side
slightly with your leg stride,
or are they locked into place?
What about your head and neck?
What does this say about, which
muscles are pretty bound-up
for you? Here’s a little problem
solving cheat sheet.
1. If your hips don’t move at
all, your glutes, IT Band and
lower back are too tight and this
means force is not distributed
evenly though your body. This
Quad dominant /
frontal plane
• Lateral helix trainer
• Lateral speed drills
• Jump rope
Mixed movement/
sagittal plane
• Rowing (primarily
quads, upper back,
calves)
• Kettlebell swings and
pulls (glutes, lower
back, shoulders,
hamstrings, core)
• Dance (varies)
• Battle ropes (primarily
shoulders, upper back,
and quads, depending
on positioning)
• Swimming (varies)
N OV E M B E R 2 0 1 7 • 5 5
Quad dominant/
sagittal plane
(primary muscles
trained: quads, calves,
anterior chain)
• Walking, jogging,
running, sprinting
• Elliptical trainer
• Stairmill
• Speed drills
• Upright plyometric
jumping
• Biking
As your body adapts, you
must keep finding ways to
challenge yourself, and cardio
is the most easily adapted
form of exercise.
Below are the most common
cardio modalities to help you
identify which muscles you’re
primarily targeting, and where
to move in order to balance
your body back out.
will cause tension in your
lower back and most likely lead
to knee issues.
2. If your shoulders are rounding
forward, then your chest and
anterior delts are getting tight,
causing limitations in lung
capacity. This leads to more
rapid fatigue, because your air
supply is lower.
Above all, don’t worry about
these: there’s a training plan
to come that will improve
your posture, strength and
cardio capacity.
13/09/2017 16:48
T R A I N M AG .C O M • T R A I N M AG A Z I N E
CARDIO
P OW E R
N OV E M B E R 2 0 1 7 • 5 6
Fix your imbalances
If you have identified problem
areas which could use some
help, where do you go?
Look at your current cardio
program in terms of total
minutes per week and work
with that. Consider the example
of someone who is performing
two 20-minute stairmill sessions
a week at steady state, which
means their total workout time
is 40 minutes.
Now, apply this timescale
to the following reboot that
will dramatically improve your
aerobic output and overall
movement patterns.
WEEKS 1-3
WEEKS 4-6
WEEKS 7-9
WEEKS 10-12
Do half of your
total minutes with
opposing muscle
group cardio and
half in a similar
muscle group, but
a different plane.
Do half your total
minutes in
opposing muscle
group cardio, and
half with a
different type.
Do a third of your
minutes in mixed
movement, one
third in resisted
movement, and
the final third
upper body.
Do one half of
your preferred
method of
training, and one
half opposing.
Example
20-minutes of
kettlebell swings,
and 20-minutes
of jump rope.
Example
20-minutes
of rowing, and
20-minute
sprint intervals.
Example
15-minutes rowing
speed training,
10-minutes high
resistance biking,
15-minutes on
battle ropes.
Example
20-minutes on
the stairmill (you
should be much
stronger than
before you
started!) and
20-minutes of
battle ropes.
2Power Cardio Visuals.indd 56
If you have movement patterns
that really need work, you may
want to consider taking a break
from cardio that reinforces
your posture limitations.
Do opposing movements and
muscles for three-four months
while you work on loosening
over-worked and tight muscles,
to leave yourself with a pain-free
body that moves more efficiently
in every direction. You can keep
getting leaner, while improving
your long-term strength.
13/09/2017 16:48
t r a i n m ag .c o m • TRAIN MAGA Z IN E
P OW E R
l i f t i n l e ss t i m e
Power
to the
people
Use this explosive workout to
strengthen and condition your body
to accelerate and lift weights quickly
What you’ve been doing:
Pure strength training
What has it done to you?
The compound movements
used will improve your overall
strength and size and increase
your loads when you go back to
your hypertrophy training. You
will now be able to lift more,
therefore recruiting more muscle.
Power PERIODISATION.indd 60
What weaknesses has
it created?
Following a strength-training
program you cannot work as
much frequency at such a high
intensity. If you do, your central
nervous system (CNS) will
become overworked, leaving
you exhausted and lethargic and
increasing the chance of injury,
eventually plateauing your goals.
You would have to work in a
lower intensity to keep it up.
Although there are benefits from
strength training, you have not
improved your explosive power.
Selye’s model of adaptation
Recovery and
muscle growth
Plateau
Overreaching

Performance
You are able to move more
weight over a short range of reps
while using the big compound
movements such as deadlifts,
squat, bench presses, bent over
rows and overhead presses.
Longer rest periods are used
to ensure you’re fully recovered.
Your typical training protocols
will have seen you using weights
that are 80% of your one
repetition maximum (1RM)
for 1-6 reps over 1-6 sets.
Overload


Overtraining
Alarm
Reaction
Stage of
Resistance
Stage of
Exhaustion
13/09/2017 16:53
PER I O D I z AT I O N
expert
John Hayes
is an athletic
trainer and
owner of JHPT
Performance
Training.
Your next best steps
There is a difference between
training for strength and training
for explosive power. Power is
more associated within sports,
while top athletes will work on
their explosive power to get that
edge for competition. Explosive
power is how quickly you can
accelerate yourself or move
weight, with the main muscles
to help generate more explosive
power found in the legs and
hips. Strengthening these areas
explosively will enable the
power to be generated to
the body where needed.
You’ll be doing 3-5% reps using
weights that weigh less than 90%
of your 1RM over 4-6 sets. The
best movements to focus on
include squats, overhead squats,
jump squats, push presses,
kettlebell swings and snatches.
Adding these movements
alongside your compound
training will help develop the
explosive power you need.
This time round, we are
focusing on accelerating
and lifting weights fast.
Your plan
Weeks 1-4
Weeks 5-8
N OV E M B E R 2 0 1 7 • 6 1
The main muscles to help
generate more explosive
power are in the legs and hips
How does the next step work?
Weeks 9-12
Primary movements to include
Power PERIODISATION.indd 61
Squat, overhead
squat, jump
squats, deadlift,
push press and
kettlebell swings.
Squat, overhead
squat, jump
squats, deadlift,
push press,
power snatch from
hang position
and banded
kettlebell swings.
Squat, overhead
squat, jump
squats, overhead
press, deadlift,
push press,
banded kettlebell
swings and full
snatch.
Do them 3-4 times
per week using
a weight that’s
75-80% of
your 1RM.
Do them 3-4
times per week,
using a weight
that’s 80-85%
of your 1RM
Do them 3-4 times
per week, using
a weight that’s
80-85% of
your 1RM
3-5 reps across
4-6 sets. For the
kettlebell swings,
do 8-10 reps over
4-6 sets.
3-5 reps across 4-6
sets. For the
kettlebell swings,
do 8-10 reps over
4-6 sets.
3-5 reps across
4-6 sets. For the
kettlebell swings,
do 8-10 reps over
4-6 sets.
13/09/2017 16:53
T R A I N M AG .C O M • T R A I N M AG A Z I N E
P OW E R
Incite your
athleticism
There’s the bulky brawn you get from slogging
away, then there’s high-performance muscle the
pros use to sign their paychecks. Here’s how to
get your own slice of sportsman-like muscle
PRO WITH PURPOSE
Ask any young athlete what they
want to be when they grow up,
there’s a good chance most of
them will tell you about their
dreams of turning pro. The sad
reality is very few of us will ever
make it, and the stats get even
worse once you hit adulthood.
The National Collegiate
Athletic Association (NCAA),
reports that of the eight million
high school athletes, only around
480,000 of them will go on
to compete at NCAA schools.
For those who want to make it
further, they often need someone
to show them the way.
Fortunately, it’s never too late
to start – or restart – training to
move like an athlete, because it
is one of the most exciting and
productive ways to exercise. Not
only are you improving basic
2Power MUSCLE BUILDING WORKOUT.indd 62
athletic qualities, like speed and
power, but you can also cut body
fat, while packing on additional
muscle mass. This is possible
with a well-designed plan.
Whether your goal is to
improve athletic performance, or
focus on building muscle, you
can make it happen with a
correctly structured workout.
Muscle that moves
There are several important
differences between a training
plan geared towards athletic
performance enhancement and
one solely focused on building
muscle. It’s important to know
what your workout goals are,
so you can engage in the right
training plan to achieve those
goals. Here are three important
things to keep in mind.
1. Train your entire body
every day, but with a focus
Athletes use their entire body
in practice and competition,
so it makes sense they need to
condition themselves to perform
each and every training day.
To effectively do this, without
overloading your nervous system
or risking injury, there needs
to be careful management of
training load and intensity.
For this four-day a week plan,
there are two upper and two
lower body focused days, but
within each day the total body
is being trained.
13/09/2017 16:54
M U S C L E B U I L D I N G WO R K O U T
N OV E M B E R 2 0 1 7 • 6 3
3. Core bracing and
other correctives
2. Power production
If you’ve become accustomed
to more traditional bodybuildingstyle training plans, you’re likely
to be unfamiliar with repetitions
in the 2-4 range as applied to
jumping and throwing: this is
the power range.
Training your body to produce
great amounts of power takes
time and focus. Do not rush
through these repetitions;
rather, put 100% focus and
effort into each throw or jump.
Max-out the opportunity to
improve your athleticism.
2Power MUSCLE BUILDING WORKOUT.indd 63
The top priority of any coach
is to prevent injuries. To do
this, there is a large focus
placed on teaching the
body how to brace (for the
sake of resisting unwanted
rotation) and the weaving
in of exercises that are often
seen in rehabilitation settings
that are equally important for
preventing joint injuries.
Understanding distinct phases
within portions of the workout
means you’re effectively training
towards great athleticism and
building muscle. This workout
will help achieve goals, reduce
injury and keep you feeling great.
EXPERT
Coach Sarah Walls
is a personal
trainer to teams
including the
WNBA’s Washington
Mystics, and owner
of SAPT Strength
& Performance
Training, Inc.
saptstrength.com
13/09/2017 16:54
T R A I N M AG .c o m • train maga z in e
P OW E R
Pre-workout warm-up
Do this selection of exercises before each workout to
prep your body for performance
Step 1
Foam-roll Calves, adductors,
quads, glutes, lats, upper
back & anything else that
needs attention
Step 2
Do the following moves one after
the other
Bodyweight squat x10 reps
Push-up x10 reps
Band pull-aparts x15 reps
Spiderman stretch with
overhead reach x5 each side
Step 3
Movement prep
Knee Hugs x8/side
Walking single leg Romanian
deadlift with reach x8/side
Walking quad stretch x8/side
Cradle walk x8/side
A-skip x15 yards
B-skip x15 yards
Carioca x15 yards each direction
Lateral skip x15yds each direction
10-yard builder sprints 3x1 at
65%, 75%, 85% effort
Your workouts start here
Day 1: Lower Body Focus: Frontal Plane
EXERCISE
Day 2: Horizontal Push/Pull Focus
FOCUS WK 1 WK 2 WK 3 WK 4
EXERCISE
FOCUS WK 1 WK 2 WK 3 WK 4
A1. Broad jump to falling sprint (10yds)
P
4x2/
side
4x2/
side
4x2/
side
4x2/
side
A1. Med ball reactive side throw
P
3x6/
side
4x5/
side
4x6/ 4x6/
side side
A2. Split-stance forearm wallslide
Q
2x8
2x8
2x8
2x8
A2. Band pullaparts
Q
2x15
3x12
3x15
3x15
B1. Step back lunge with crossbody
kettlebell hold: racked and suitcase
S
3x8/
side
4x6/ 3x10/ 4x8/
side side side
B1. Plyo push-ups (can use backpack
setup for assistance)
P
4x5
5x4
6x4
6x4
B2. Feet-elevated side plank
Q
3x20/ 3x25/ 3x30/ 3x35/
side
side side side
B2. Alternating hand slideout
Q
2x8/
side
3x8/ 3x10/ 3x10/
side side side
B3. Kettlebell armbar
Q
2x5/
side
2x6/
side
2x8/ 2x10/
side side
C1. Barbell or dumbbell bench press
S
3x12,
10,8
4x6
3x12,
10,8
4x6
C1. Back-elevated barbell glute bridge
S
3x15,
12,10
3x15,
12,10
3x15, 3x15,
12,10 12,10
C2. Barbell bent over row
S
4x6
3x12,
10,8
4x6
3x12,
10,8
C2. Suspension strap row with
neutral grip
S
3x15
3x20 3x25 3x25
C3. Pallof press and hold
Q
C3. Push-up (weighted)
S
3x15,
12,10
3x15,
12,10
D1. Low incline single-arm alternating
dumbbell bench press
S
3x10/
side
3x12, 3x10/ 3x12,
10,8 side 10,8
D1. Prowler sprint
P
6x20
yds
7x20 6x20 7x20
yds
yds
yds
D2. 3-point dumbbell row
S
3x15,
12,10
3x12/ 3x15, 3x12/
side 12,10 side
D2. Battle ropes
C
6x20
7x20 6x25 7x25
D3. Stir the pot
Q
2x15/
way
2x15/ 2x20/ 2x20/
way way way
60
secs
60
secs
E1. Spider crawl
Q
3x15
yds
3x15
yds
3x20 3x20
yds
yds
E2 Double kettlebell racked carry
Q
3x15
yds
3x15
yds
3x20 3x20
yds
yds
D3. Take a breather!
2Power MUSCLE BUILDING WORKOUT.indd 64
3x15, 3x15,
12,10 12,10
60
secs
60
secs
13/09/2017 16:54
M U S C L E B U I L D I N G WO R K O U T
Day 3: Lower Body Focus: Saggital Plane
EXERCISE
FOCUS WK 1 WK 2 WK 3 WK 4
A1. Heiden with single rebound and stick
P
4x2/
way
A2. PUPP lateral crawl
Q
2x10/ 2x12/ 3x10/ 2x15/
way
way way way
B1. Trap bar or barbell deadlift
S
4x5
5x3
B2. PUPP with T-rotation
Q
3x6/
way
3x8/ 3x10/ 3x10/
way way way
C1. Goblet lateral lunge
S
3x10/ 3x10/ 4x8/ 4x8/
side
side side side
C2. Half-kneeling 1-arm landmine press
S
3x12,
10,8
3x12,
10,8
Q/P
2x10/
side
3x8/ 3x10/ 3x12/
side side side
C
3x20
yds
4x20 4x20 5x20
yds
yds
yds
2
mins
2
mins
C3. Low to high cable/band chop
D1. Prowler push - heavy
D2. Take a breather!
5x2/
way
4x3/
way
5x3/
way
5x5
5x2
3x12, 3x12,
10,8 10,8
90
secs
2
mins
Day 4: Vertical Push/Pull Focus
EXERCISE
2Power MUSCLE BUILDING WORKOUT.indd 65
FOCUS WK 1 WK 2 WK 3 WK 4
A1. Wall ball
P
3x8
4x6
3x10
4x8
A2. Split stance medicine ball slams
P
3x5/
way
3x6/
way
3x8/
way
4x8/
way
A3. Chin-up with 6-sec negative
S
3x3
4x3
4x3
5x3
B1. Pull-ups (add weight or assistance
as needed)
S
3x8
4x5
3x10/ 3x10/
side side
B2. Single-arm half-kneeling dumbbell
overhead press
S
3x12,
10,8
3x12,
10,8
3x12, 3x12,
10,8 10,8
C1. Standing barbell or dumbbell
overhead press
S
3x8
3x8
3x8
3x8
C2. Kneeling lat pulldown
S
3x12
3x12
3x12
3x12
C3. Hollow rocks
Q
3x20
3x25 3x30 3x35
D1. Biceps curls
S
3x15,
12,10
3x15,
12,10
3x15, 3x15,
12,10 12,10
D2. Pushdowns
S
3x15,
12,10
3x15,
12,10
3x15, 3x15,
12,10 12,10
E1. Tiger crawl
Q
3x15
yds
3x15
yds
3x20 3x20
yds
yds
E2. Split-stance Pallof press and hold
Q
3x5/
side
3x6/
side
3x7/
side
P Power: quality
repetitions with
100% focus and
effort
Q Quality:
corrective or
injury-prevention
exercise that needs
a quality technical
execution
S Strength: load up
the weight, but not
so much that form
is sacrificed
C Conditioning:
work hard, work
fast and tax your
cardiovascular
system
N ov e m b e r 2 0 1 7 • 6 5
Exercise
focus key
Post workout
wrap-up
After this
workout series
you’ll have…
1 More power
2 Faster speed
3 Improved agility
4 Fewer injuries
3x8/
side
13/09/2017 16:54
trainmag.com •
• Health kick
• fat to fit
• ATHLETE OPINION
• SLIM TO STACKED
• BOOK REVIEW
• outdoor workout
• MMA WORKOUT
Transform
EDITED BY
Altug Kop
Think about
what it is you’re
trying to achieve
N OV E M B E R 2 0 1 7 • 6 7
Measurable data is one
of the most important
aspects of any
transformation,
whether that be pounds
dropped, inches lost,
reps counted or time
spent exercising.
A study in the Journal
of Sports Sciences
highlighted how, in the
world of cycling, today’s
metrics just don’t cut it.
“Simple summary
methods cannot reflect
a session’s variable
distribution of power
output or indicate its
likely metabolic stress.
Binning power output
data, into training
zones for example,
provides information
on the detail but not
the length of efforts
within a session.”
The review highlights
the need for new
methods to be
established that
quantify the effects
of training loads
and models their
implications for
performance. The same
goes for you. Don’t
leave home without
discovering and
deciding on a measure
of performance that
works for what you’re
looking to achieve
long-term with training.
D e c i d e o n data
Transform_opener.indd 67
13/09/2017 16:55
transform
HEALTH • trainmag.com
From failure
to success
Bill Brower’s lifestyle led to a health
crash when he developed liver failure.
It jump-started his return to fitness…
N OV E M B E R 2 0 1 7 • 6 8
Q. Can you tell us a little bit about
your health?
At the age of 31 I was very out of shape,
ate whatever I wanted and was not in
touch with what my body wanted or
needed. I indulged in a lot of fast food
and alcohol, and I started getting
sharp pains in my side and back,
which worried me. I went to the
doctor and found out that I was in
the early stages of liver failure.
Q. So how did you end up getting
into fitness?
After that diagnosis, I took it upon
myself to change from that point on.
When I want something, I get it or at
least take it to the max trying. I hit the
gym hard and was hooked when I saw
the results. As of today (age 33) I have
gained strength, stamina, and speed.
I eat super healthy and work out daily.
It is very hard for me to take one day
a week off from the gym, but I know
my body does need it sometimes.
“After my diagnosis
of early liver failure,
I took it upon myself
to change”
Q. What are your goals for the future?
I am hopefully starting a healthy diet
and training business online in the
near future. I train other men and my
passion is guiding them to health and
happiness. I do this through improving
their nutrition and training routine.
Transform Health.indd 68
Q. Were there any specifics you
needed to change in your diet to
improve your liver health?
Yes. I take an all-natural product to
help support my liver, and I also eat
grapefruit and lemons regularly
because they are effective for liver
cleansing. My diet principles are
simply eat super healthy. I keep my
protein high, my fat intake as low as
possible and my carbs under 150g.
One day a week I eat higher carb
levels, around 250-300g.
Q. What does your typical day of food
intake look like?
Morning An eight egg white omelet
with green peppers and onion and
a medium sweet potato.
Snack Low-fat Greek yogurt, topped
with mixed nuts.
Lunch 225g-280g chicken breast,
low-fat cottage cheese, Greek yogurt.
Dinner 280g fish, wholegrain rice.
Snack Low-fat cottage cheese with
fish on top. I eat a lot of fish,
chicken and eggs.
I N S P I R AT I O N
Infomania
2X
Increase in people dying from
liver disease since 1991 – the
only major cause of death still
increasing year-on-year.
20-50
Percentage of liver cirrhosis
caused by alcohol.
70%
Extent of liver damage
that people can have
and still survive.
13/09/2017 16:56
G A I N S I N H E A LT H
8
The physique
comeback
Outside of lifting
Tony Stark’s hypertension left him on
the verge of diabetes. He chose to live
for his son – and transform for his life
Besides training,
I’m pretty active.
I enjoy pick-up
basketball and also
like riding my bike.
1 2 3
The motive
My son. I imagine
him watching me
when I feel like
giving up, and
that gives me the
determination to
push past feelings
that threaten my
accomplishments.
On the clock
My high-volume
weight training
tends to last about
an hour-and-a-half.
I then jump on
a form of cardio
for 45 minutes,
burning a total
of 400 calories.
4
Transform Fat to Fit.indd 70
7
The release
Mental gain
On my off days,
I take a light
walk for about 40
minutes. I hike,
and sometimes
perform selfmyofascial release
on the tight spots
in my muscles.
Training gives me
confidence. At
280lb, my selfesteem was nonexistent. Training
keeps me sane and
is my sanctuary. In
that moment, I’m
king of the jungle.
VITAL STATS
Before
• Weight: 280lb
• Body fat: 48%
After
The physique
I’ve lost the weight,
and now I want
to have the best
physique I can
possibly attain. My
ultimate goal with
training is to be
healthy; not just in
body, but in mind
and spirit, too.
• Weight: 175lb
• Body fat: 12%
56
The fuel
The term ‘diet’ is
a set-up for failure.
This is a lifestyle
from different
diets, like keto and
vegetarian. I love
food and never
deprive myself. I’m
disciplined enough
to use moderation.
The team
My motivation goes
back to my son and
also my mentor,
who introduced
me to training,
encourages and
pushes me. God
and my mother
complete my
support network.
9
13/09/2017 16:57
916
TRANSFORM
T RA I N M AG.C O M • FAT T O F I T
101112
Start your engine
My typical breakfast
is a cup of plain
Greek yogurt,
1 cup of mixed
berries and 28g
of walnuts for my
healthy fats.
I train four days a
week, then take two
days off for recovery.
My program is a
mixture that includes
bodybuilding,
circuit training,
isometrics and highvolume training.
A 4oz turkey burger
on double-fiber
wheat bread, ½ a
sweet potato and
mixed veggies.
I drink BCAAs pre
and post-workout.
13
Midnight snack
I love Dymatize
chocolate peanut
butter ISO 100
whey. Otherwise,
I’ll grab a handful
of walnuts, almonds
and a cup of water.
Staple foods
White fish and kale
lean me out very
well. I don’t worry
about carbs for
energy, because
I use a mixture
of eating styles,
ketogenic being
the most used. It’s
my go-to for the
summer body.
N OV E M B E R 2 0 1 7 • 7 1
Train of thought
Pre-workout
14 15
Music boost
I can groove to just
about anything.
However, I start
my workouts with
motivational
speeches. As the
workout continues,
I’ll ease into some
old school hip-hop,
R&B, pop and even
some country.
Transform Fat to Fit.indd 71
The split
Monday Fasted
cardio and chest
Tuesday Biceps
and shoulders
Wednesday Active
recovery – 40 min
walk and rest
Thursday HIIT
cardio & back circuit
Friday Chest
and triceps
The future
I would like to contest prep and do a men’s physique show. I also
promised my grandmother – the greatest woman I ever knew – that
I’d make her proud of me.
13/09/2017 16:57
TRANSFORM
TRAINMAG.COM • OPINION
1
2
3
4
5
6
EXPERT TIPS
N OV E M B E R 2 0 1 7 • 7 2
Should you just
squat or follow
strict corrective
exercises
instead to
even out any
imbalances
before you start
to squat heavy?
7
1 Chad Hollmer
I would definitely recommend
strict corrective exercises and
nailing your form before you
start to add weight and lift heavy.
Form first, then weight.
2 Michael Gonzales
To correct any imbalances you
can do both: squat and follow
strict corrective exercises.
I would recommend doing very
light squats or just bodyweight
to work on form while hitting
corrective exercises to even
out those imbalances.
3 Sal Herrera
Definitely follow strict correctives.
You don’t want to lift heavy while
having any imbalances.
4 Brian Casad
You should most definitely not
just squat. It is a very complicated
move that, if done incorrectly, can
severely injure you.
5 Zane Hadzick
I always recommend corrective
exercises as a priority. You don’t
want to reinforce imbalances and
cause potential injury because
you didn’t take the time to make
necessary corrective changes.
Transform OPINION.indd 72
6 Michael Hildebrandt
Always work to correct postural
deviations before squatting at any
kind of intensity. It is better and
more effective in the long run.
7 Brandon Johnson
I would not suggest squatting
heavy until major imbalances are
corrected, as this is a great way
to injure yourself. Fortunately,
the squat itself can be used as
a corrective exercise when done
with a light load and proper form.
Follow a protocol of corrective
exercises to strengthen the pelvic
muscles (including the core) and
increase hip flexibility, while also
incorporating squat movements
in your workouts.
13/09/2017 16:59
MINI TO MODEL
Wrestling his
way to the top
Terry’s aspirations of becoming a wrestler
altered when he hit a growth spurt, joined
a gym – the cameras loved him...
When I was younger,
I had aspirations to
become a professional
wrestler – just like The
Rock. I used to attend
wrestling school in
north London from
the age of 13 and, up
until my 16th birthday,
I was the smallest guy
in the class. Barely
5ft-tall and scrawny,
the bigger guys in
class would basically
use me to practice
their power moves!
I shot up from 5ft to
6ft 1in in a year. I was
no longer the small kid
taking a load of bumps
Transform SLIM TO STACKED.indd 74
VITAL STATS
Before
• Age: 16
• Height: 5ft 2in
• Weight: 130lb
• Body fat: 12%
After
• Age: 29
• Height: 6ft 1in
• Weight: 185lb
• Body fat: 9%
I was known as the kid who took
all the bumps – the wrestling term
for landing on your back, front or
flipping as a result of your
opponents’ latest move.
Up, up and away!
I continued wrestling and doing
shows up and down the country until
I was 16, when I suddenly shot up
over a foot in height. I went from a
shade over 5ft to 6ft 1in over a year.
This meant my wrestling style
could change, and I was no longer the
kid who had to take a load of bumps
for being small. I now wanted to
change my physique, as I needed to
be believable as a proper wrestler,
rather than being slim and lanky.
13/09/2017 17:00
TRANSFORM
TRAINMAG.COM • SLIM TO STACKED
Wednesday – rest
TRAINING
Model material
As I started hitting the gym and
putting on lean muscle, my
confidence grew. I wanted to expand
my skillset, so a few of us from
wrestling started taking acting
lessons, which complemented
what we were doing.
I started getting small roles as
an extra, and these were where
I was noticed. Someone suggested
auditioning for adverts and the
rest, as they say, is history.
I’ve been in ads for brands like
Nintendo, BlackBerry and Toyota
and my journey even took me to LA,
where I lived for a number of years
and made a living modeling. And it
all started with the gym!
Transform SLIM TO STACKED.indd 75
Monday –
upper body
• Overhead press
– 4x 6 reps
• Lat pulldowns
– 4x 12-15 reps
(superset)
• Dumbbell incline
presses – 4x 12-15
reps (superset)
• Barbell curls –
4x 12-15 reps
(superset)
• EZ bar
skullcrushers
– 4x 12-15 reps
(superset)
Tuesday –
lower body
• Squats – 4x 6 reps
• Lunges – 4x 12-15
reps (supersets)
• Seated leg curls
– 4x 12-15 reps
(supersets)
• Romanian
deadlifts – 4x 12-15
reps (supersets)
• Leg extensions
– 4x 12-15 reps
(supersets)
• Ab superset –
crunches/leg raises
– 4 sets of 15
Friday –
legs and arms
• Deadlifts – 4x
6 reps
• Walking lunges
– 3x 8-10 reps
• Hack squats –
3x 8-10 reps
• Bicep cable curls
– 4x 8-12 reps
• Tricep cable
pushdowns
– 4x 8-12 reps
• Ab superset –
crunches/leg raises
– 4 sets of 15
Weekend – cardio
• Outdoor cycling,
40 minutes
Fuel for future goals
My meal plan
I generally eat well and certainly don’t
go on these “forever bulk” type of
diets, since that would be detrimental
to my work. I need to maintain
proportions advertisers deem ideal
to show off clients’ clothing lines,
so I tend to stay lean.
I don’t track my calories – I just
use common sense, eating high
protein with adequate carbs and fats.
I make sure I get lots of veggies in
and from there, I use the mirror as
my guide to let me know if my diet
needs adjusting.
N OV E M B E R 2 0 1 7 • 7 5
I love to go hard in
the gym so I can
get in and out. I also
find that using
supersets keeps my
heart rate elevated
and I generally
notice I can stay
leaner when I’m
using this method
of training. It
works perfectly
for my goals.
Thursday –
shoulders, chest,
back
• Bench press –
4x 6 reps
• Dumbbell press
– 4x 8-12 reps
(supersets)
• Barbell rows –
4x 8-12 reps
(supersets)
• Lateral raises – 3x
12-15 reps (tri-sets)
• Pec flyes – 3x
12-15 reps (tri-sets)
• Pull-ups – 3x 12-15
(tri-sets)
My cheat day
I love hanging out with my friends
and I’d never let my lifestyle ruin
my enjoyment. I think fitness
should enhance, rather than
detract, from our lives.
A cheat meal once or twice a week
with drinks never hurts my physique.
Supplements
I don’t take many, but a few help
make my life easier and training
more effective. These include:
Pre-workout: Cellucor C4
Post-workout: ON whey protein
13/09/2017 17:00
T R A I N M AG .C O M • T R A I N M AG A Z I N E
REVIEWS
TRANSFORM
B R A I N W O R KO U T
Hot off
the press
EXPERT
Paul
Goat Allen
N OV E M B E R 2 0 1 7 • 7 6
is powerlifter
and professional
book critic,
who loves
nothing
more than
a heavy read.
Do the latest fitness books have the
info you need to be a better athlete,
or are they junk? TRAIN finds out
After more than 20 years
working as a full-time book
critic, it finally happened.
I read a book that literally
made me puke.
Hero workouts of the day
(WODs) – intense sessions
named in honor of military
members, federal agents and
first responders who have
given their lives in service
– have been a CrossFit
phenomenon for a while
now. I’ll bet you either know
someone who has competed
in the Murph Challenge
(a grueling workout named
after Navy SEAL Michael
Murphy, who died in a
mission in Afghanistan)
or have participated in
a few yourself.
The Hero Workouts by
Carter Henry is essentially
a list of 100 in-depth
biographies of fallen soldiers
and warriors, followed by an
insanely challenging WOD
to honor the particular hero.
The workout that compelled
me to tango with the toilet
was called the PK, named
for Captain Andrew
Pedersen-Keel, who died in
Power AGE ERASER.indd 76
2013. It’s deceptively simple:
10 back squats with 225lb,
10 deadlifts with 275lb and
then sprint 400-meters.
Repeat five times, with two
minutes between cycles.
Although I consider
myself to be in good shape,
the PK wrecked me. The
next time I attempt this
particular WOD, my goal
will be to finish without the
peristaltic pyrotechnics.
The sticking point
The one big criticism of The
Hero Workouts, however, is
there is very little in the way
of expert commentary or
instruction. For example,
the workouts are meant to
be tough – it’s about putting
in maximum effort and
never giving up after all –
but nowhere in this book
is there anything about
modifying the workouts for
those who aren’t quite ready
to complete intense WODs.
Insight from a qualified
coach would have made this
a more comprehensive read,
as well as increasing appeal
to a wider audience.
The Hero
Workouts
Carter Henry.
Hatherleigh Press,
$15, (278p) ISBN
978-1-57826-658-6
The workouts are
extremely challenging, but
it’s the heartrending stories
behind the workouts that
will undoubtedly resonate
with readers. And,
ultimately, that’s the big
takeaway – the emotional
and existential impact of
reading the biographies
of these heroes.
Author Carter Henry’s
words in the introduction
can ultimately act as a
metaphor for life itself:
“Attack these workouts,
read about the person you
are honoring, and give
them your greatest effort.”
Three things you can take
away from the book…
1. Take time before each
workout to consider how
grateful you are.
2. Attack every workout as if
it could be your last, because
it may very well be.
3. Carefully consider your
intent and effort. If you’re
not giving 100%, what are
you even doing?
13/09/2017 17:04
transform
trainmag.com • Outdoor workout
expertS
Kavadlo brothers
Acclaimed
fitness trainers
and authors of
the new book
Get Strong
1 5 - m i n wo r k o u t
City circuit
N OV E M B E R 2 0 1 7 • 7 8
Do more in less time, with a
workout which rests one muscle
group while another is targeted
HOW TO DO IT
Perform one set of each exercise, then
move onto the next. Repeat three times for a full body workout on the go
Squat
3 sets of 20 reps
Stand with your
feet shoulder width
apart. Bend your
hips, knees and
ankles, lowering
yourself down until
your hamstrings
touch your calves.
Pause briefly, then
stand back up.
2Transform Bodyweight WORKOUT.indd 78
Push-up
3 sets of 20 reps
Place your hands
on the ground and
keep your body in
a straight line. Bend
your arms and lower
your chest towards
the floor. Pause
an inch from the
ground, then press
back to the top.
Pull-up
3 sets of 10 reps
Hang from a bar and
pull yourself up until
your chin clears
the bar. Maintain
straight legs and
full body tension,
then slowly lower
yourself back to
the bottom starting
position. Repeat.
Hip bridge
3 sets of 10 reps
Lie on the ground
with your knees
bent and your feet
flat. Press your
heels into the floor
and lift your hips.
Pause with your hips
high, and then
slowly return to the
starting position.
Hanging knee raise
3 sets of 20
Hang from a bar
with your elbows
locked. Lift your
knees towards
your chest, tilting
your pelvis slightly
forward at the top.
Lower your legs
back to the bottom
starting position.
13/09/2017 17:05
Give your
core a beat down
Sit-ups will only take your abs so
far. Here’s how to condition your
stomach for stamina and power
The nucleus of truly functional
abs isn’t the up and down
movements everyone else is
doing: your core isn’t a hinge
attached to a door.
Instead, truly useful abs rotate
your body in several directions,
propelling your limbs into the
position you need for success in
your sport. MMA fighters are
the masters of this truly unique
strength and fitness set that few,
if any, sports can mimic.
Here’s an MMA and Muay
Thai workout that will condition
your core to move in new and
innovative ways, while burning
a monstrous volume of calories.
All you need is a punch bag,
30 minutes of your time, and
a handful of pain management
options. Because this is going to
hurt – in the best possible way…
Stomach strength
TRANSFORM - MMA WORKOUT.indd 80
13/09/2017 17:06
transform
t r a i n m a g . c o m • MMA W OR K O U T
Round One
Round Two
Round Five
Freestyle
x2
Jab-cross combo
A Adopt a fighting
stance, leading hand
cocked slightly back.
B Jab at a punch bag
with your nondominant hand then
switch, distributing
your weight and
bending your knees
as you jab, pivoting
your rear foot.
Jab-jab-cross
combo
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Throw two jabs at
a punch bag with
your non-dominant
hand then switch,
distributing weight
and bending your
knees like before.
Jab-cross hook
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Hit the bag with a
jab, followed by a
cross. Turn your core
to swing your punch
into a hook, keeping
your elbow bent 90°
in a horizontal arc to
the bag. Rest 1 min.
A Adopt a fighting
stance, leading hand
cocked slightly back.
B Hit the punch bag
with a jab, then
forcefully drive your
right knee into it
at waist height.
Workout tips
Left knee,
right elbow
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Drive your left
knee into the bag at
waist height. Step
back to the start
position, then hit the
bag with the flat part
of your left elbow.
Jab-cross-leftknee-right elbow
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Hit the bag with a
jab, cross with your
left hand, then drive
your right knee into
it at waist height.
Finish with a right
elbow. Rest 1 min.
• Perform all exercises (excluding freestyle) for one minute
• Completed Round Five? Go Advanced: 20 kicks each leg before the minute’s rest
• Advanced + = add 20 push-ups after the kicks (plus partner do 20 squats)
TRANSFORM - MMA WORKOUT.indd 81
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Hit the punch bag
with a jab, then
forcefully kick it at
approximately waist
height with your
right leg.
Round Four
Freestyle
Jab-right knee
Jab to right kick
Have your pad man
call out single shots
and combos. Don’t
get too complicated.
Focus on keeping
things fast, fluid and
powerful. Do this for
three rounds of 1
minute, resting for
1 minute between
each set.
Cross to left
leg kick
N OV E M B E R 2 0 1 7 • 8 1
Round Three
Have your pad man
call out single shots
and combos. Don’t
get too complicated.
Focus on keeping
things fast, fluid and
powerful. Do this for
one round of 1
minute, resting for
1 minute between
each set.
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Hit the bag with
a cross from your
dominant hand,
then forcefully kick at
waist height
with your left leg.
Left kick-crosshook-right kick
A Adopt a fighting
stance, leading hand
cocked slightly back.
B) Kick the bag at
waist height with
your left leg. Follow
up with a cross, hook
and a right leg kick.
13/09/2017 17:06
Survival
of the
fittest
gene
Don’t let genes dictate your health. Find out how
you can overcome even the strongest of genetic
dispositions to become stronger, fitter and –
when it comes to many illnesses – invincible
FEATURE_LIST.indd 82
13/09/2017 17:08
N OV E M B E R 2 0 1 7 • 8 3
FEATURE_LIST.indd 83
13/09/2017 17:08
“It’s in my blood” is something
we say, especially when referring
to a favorite sport or activity.
Whether it’s snowboarding,
boxing or simply building huge
muscles, it’s the idea we’re
predisposed with certain skills
and abilities which has triggered
researchers around the world to
hunt for things such as the
‘bigger muscle’ or ‘obesity’ gene.
Here’s what they found: nothing!
Sure, scientists have
pinpointed some genes related
to muscle growth or athletic
performance, while others have
found some which make you
more prone to obesity or
diabetes. But there are lots
of these genes, and every
one has various impacts on the
body. To date, scientists have
pinpointed around 220 genes
which are responsible for
athletic performance alone.
“Our understanding is
making incredible advances,
but we still don’t have the
entire picture,” explains
neurogeneticist, Brandon
Swan of selfdecode.com.
Some findings hold up across
all ethnographic and genetic
differences, while others appear
to be unique to certain groups
of people. The nature of this
work is in flux, but it is
steadfastly moving towards more
and more concrete ground.
As Swan says, progress has been
made, researchers have managed
to pinpoint certain genes that,
along with others, influence our
bodies. And it’s these genetesting companies will assess.
“The good news is that there isn’t
a negative outcome associated
with any DNA that we
report on,” says Avi Lasarow,
of DNAfit. “A person may have
more favorable genetics to gain
muscle mass with heavy weight
training, and another person
may have a less favorable
profile, but that other
person would just need to
change the type of training
that they do.”
Make a note of all the exercises you
do, and the volume you lift, as well
as tracking your weight and body
circumferences – chest, waist, mid-arm
and mid-thigh at the very least.
FEATURE_LIST.indd 84
Armed with the right
information, you can adjust
your training to fight the odds,
odds you knew existed because
some lifting routines work better
for some people.
What else can you do? Study
history. We’re serious! Not World
War II or anything like that, but
your own family history.
Take a look at your mum, dad
and siblings and observe how
their bodies respond to exercise
(or lack of). Make a note of their
diets, too: are they carb lovers, or
do they have a sweet tooth?
These will give you clues as to
what your dietary leanings are
likely to be – and it could be
nature or nurture.
Finally, keep an exercise
journal. “By doing so, you can
keep tabs on which set/rep range
best suits you, as well as
highlight any weaknesses you
may have,” suggests personal
trainer Chris Wharton
(betterbodygroup.co.uk).
“Make a note of all the
exercises you do, and the volume
you lift, as well as tracking your
weight and body circumferences
– chest, waist, mid-arm and
mid-thigh at the very least.
Be aware that it will take at
least four weeks of consistent
training to notice any
significant differences. Stick
with it, and study your data
until you figure out what
works best for you.”
13/09/2017 17:08
Genetics
Your genes say that
you’re slacking
Once you’re armed with all this
information, you can very
comfortably beat your genes.
This is what the Darwinian notion
of ‘survival of the fittest’ is all
about – the fittest, healthiest,
most successful genes winning
out over the weaker ones which
exist inside you.
Work with what you’ve got to
ensure your good genes come
out on top.
FEATURE_LIST.indd 85
Your genes say you’re
strong and slow
There’s a reason you don’t
often see big guys flying through
the finishing line at a marathon
– they’ve realized that their
genes haven’t set them up for
making running or sprinting easy,
so they’ve gone for the
big-muscle option, which for
them is the easy road.
The gene ACTN3 is a protein
relating to fast-twitch (or white)
muscle fibers, which helps
generate force at high speed.
For the guys with this gene,
expression running may come
N OV E M B E R 2 0 1 7 • 8 5
“The key to muscle growth is fatigue and
if you have been sticking like glue to the
same 8-12 heavy reps, it could be that your
muscles simply don’t respond as well to
heavier reps or that you need a change.”
Angiotensin I-converting enzyme
(or ACE) is the gene linked to
how you’ll grow muscles, at least
to some extent. With one type of
ACE, you’ll grow bigger muscles
using a longer period of time and
pushing them to work (so, higher
reps with a slightly lower load).
With another type of ACE
you’ll need to do fewer reps, but
with heavier weight. The problem
is that we’re often told the best
way to lift is to always reach the
fail point when you’ve done
around 8-12 reps. You try that,
but somehow the guy on the
bench press next to you adds
inches to his biceps while you’re
still rocking the same size.
This is where your diary comes
in. Look over your data and
assess your reps style. The key to
muscle growth is fatigue and if
you have been sticking like glue
to the same 8-12 heavy reps, it
could be that your muscles
simply don’t respond as well to
heavier reps or that you need to
initiate a change.
Try doing 20-30 reps, focusing
on a fast concentric phase
(shortening your muscle), a brief
muscle squeeze, then a slower
eccentric (lengthening phase).
After four to six weeks of
including this type of lifting,
check your stats and adjust
your workout accordingly.
more easily. Another gene
– PGC1A – is linked to your
VO2 max. It’s this gene that
researchers believe give some
competing athletes an edge over
us mere mortals.
It’s a compelling thought to
give into the dictates of your
genes and not bother to try
– you were made for muscle so
why try and be fast, too? Don’t
go so easy on your genes,
though. While being big and
strong is a great aspiration, it’s
entirely possible to be that guy
popping out of his shirt while
also being one who can give
good chase to the creep who just
stole your girl’s handbag.
Yes, you will shave off some of
that muscle, but in return you’ll
enjoy a different kind of strength
– speed strength. It’s not easy to
get fast once you’ve built up a lot
of big muscle, but you’re a tough
guy and you like a challenge,
right? Switch out some protein
for carbs, leave out some of
your heavier lifting for more reps
of a lighter weight and (this will
be the hard part) get yourself
onto the treadmill or the track
at your local park.
At the beginning running
will feel slow and frustrating,
but keep your focus on
beating your genes and
within time, you’ll become
a big, mean, running machine.
Your genes say you’re
a high-tension guy
Even if you don’t know you’ve
got the stressed-guy version of
the gene PER3, chances are the
people around you do. This
particular gene has several
impacts on your overall health,
including your stress levels and
even your sleep cycle.
“Having altered levels of PER3
would certainly impact a person’s
circadian rhythm,” explains
neurogeneticist Brendan Swan
of SelfDecode. “PER3 is involved
in a feedback loop with other
wake-sleep cycle genes. Having
lower levels of it would most
13/09/2017 17:08
Genetics
N OV E M B E R 2 0 1 7 • 8 6
likely mean it took longer for
the feedback loop to occur and
could result in that person
feeling sleepier later in the day.”
As you’ve probably observed,
stress is aggravated by lack of
good sleep. If you’re also the
kind of guy who ends up
pummeling the steering wheel in
a traffic jam, it could be that your
genes hark back to times when
the flight or fight response was
essential for daily survival – like
when we had to fight woolly
mammoths to get a steak. Today,
this response just causes your
cortisol levels to rise (no dead
mammoth, just you still stuck,
looking at number plates).
Cortisol has a dramatic effect
on heart health, so getting
control of the effects of this gene
is essential if you want a strong,
tough heart that will see you
FEATURE_LIST.indd 86
through the hardest workouts
and exercise regimes and keep
you going long into old age.
Address both fight and flight
response by channeling your
fight instincts into kickboxing,
sparring or using a punch bag,
while providing your body with
a flight outlet via cardio.
Your genes say your
body doesn’t burn
calories fast enough
FGF21 is the protein that gives
some men the ability to wolf
down plate after plate of steak,
fries and lasagna without
crafting their double chin.
It speeds your metabolism,
helps your body burn fat and
metabolizes glucose, too.
If you suffer from less FGF21
gene expression than the next
guy, you’ll find it hard to keep the
weight off no matter what you
eat. However, there are some
nutrients that increase the
expression of this protein.
“If someone wants to increase
their FGF21 levels they can try
some of the substances reported
to increase FGF21,” says Swan.
“Take comfort in the fact that pretty much
every other male friend of yours will be
bald like you in the future, except you’ll
have had extra time to get used to it”
For example, methionine is found
in high concentrations in
sunflower seeds, Brazil nuts,
sesame seeds and fenugreek.
Choline is found in high
concentrations in egg yolk, meat,
fish, milk, cereals and legumes.
However, by far the easiest way
to show this particular gene that
you’re in charge is some good
old aerobic exercise.
Research published in medical
journal PLOS ONE found that
when humans were made to do
a single bout of intense exercise,
their FGF21 gene expression
increased. Do what the study
participants did – 30 minutes at
80% VO2 max – and you’ll
receive the same gene altering
benefits. It’s simple but it works
even if you’re not burning more
calories than you’re consuming,
because it’s about activating
the right genes for the job.
Your genes say that
you’ll lose your hair
Two out of three men over the
age of 60 are smooth as boiled
eggs but if you’re one of the less
lucky ones, you’ll start to recede
in your 20s or 30s, possibly
losing it all by the time you hit
middle age. This, according to
research from the University
of Bönn, Germany, is down to
a variation in the androgen
receptor gene, boosting the
effects of male sex hormones
and leading to hair loss.
There are two treatments that
aim to correct hereditary male
hair loss – finasteride and
minoxidil. Unfortunately, the
first messes with your natural
hormone levels and comes with
some unwanted side effects –
such as loss of sex drive – and
the other doesn’t appear to
be very effective.
Take comfort in the fact pretty
much every other male friend will
be bald like you in the future,
except you’ll have had extra time
to get used to it. And focus on
other benefits of an androgen
boost: it gives you a hairy chest
mat and a higher sex drive.
13/09/2017 17:08
G R I N S
F O R
G A I N S
FEATURE_Long read.indd 88
13/09/2017 17:10
The big read
FEATURE_Long read.indd 89
N OV E M B E R 2 0 1 7 • 8 9
Does training feel like a chore?
Rewire your brain to embrace your
inner player and enjoy exercise
so you’ll never miss a workout
13/09/2017 17:10
towards the lasting values that extend
beyond performance successes or
failures on any given day, so follow
these instructions on how to add a
little appreciation to your life.
Strategies for training
and living with gratitude
1. Spend more time with the people
you love.
2. Start a gratitude journal and
commit to writing down 10 things
you are grateful for each day.
3. Practice being thankful every day
by asking some family members
or good friends to tell you 10
things they are thankful for. Then,
tell them yours. 4. Write down 10 things you don’t
want in your life right now. This helps
identify what you do want, and will
encourage you to go and get it.
5. Give at least eight hugs a day.
Research says it increases wellness not
only emotionally, but physically.
6. Minimize distractions and be
mindful of your actions.
7. Embrace adversity as a welcome
challenge or game – and be grateful
for that challenge.
8. Volunteer to help others.
f you are exercising without encouraging play, you will
probably burn out and it will quickly become a burden.
Fortunately, a simple solution is to participate in exercise
that makes you feel young again.
Sports like swimming, biking and running are basically
play activities you probably enjoyed as a kid. In your youth,
it was easy to get excited because exercise was a healthy
by-product of play. The purpose was purely to have fun, but
that’s easily lost when the pressures of adulthood grab hold.
Keep reading to find the easiest ways to develop a playingfor-purpose mindset that will see you more amped for
exercise than a five-year-old after a red cordial binge.
Live with gratitude
Enjoying exercise can get very complicated if you let your
mind wander into casual or negative places. It can become
a destructive experience and many people experience
burnout when their focus of playing with passion is lost to
ulterior motives like scholarships, winning at all costs or
playing for people other than yourself.
The solution is gratitude. It helps you focus on the
good and will have a tremendously positive impact on the
rest of the people with whom you interact within your
communities. It will sharpen your ability to contribute
FEATURE_Long read.indd 90
Applaud adversity
As a high school counselor and
athletic director, I have worked with
thousands of students, parents and
athletes, many of whom want me to
find a way to change their final grade
in a class. When I say no, outbursts of
‘it’s not fair’ are all too common and
swiftly followed by excuses.
The truth is: life isn’t fair, so learn
to celebrate adversity and get over it.
You reap what you sow, which gives
you a chance to be grateful for the
lessons. If you can learn to grow and
fail forward, you will assure yourself
of a better result tomorrow.
This is a great opportunity to realize
fairness is always subjective, and you
can look back and find areas where
you could have worked differently
to increase your ability to achieve
a more successful outcome.
If you agree that comparison is the
thief of joy, then social media can be
the biggest adversary in celebrating
adversity. We typically follow what
expert
Sam
Kristensen
All-American
triathlete
and founder
of Playing
For Purpose
Coaching
playingfor
purpose.com
13/09/2017 17:10
The big read
How to participate
in your own rescue
1. Focus on what you can do
at all times to help your
teammates, despite
your challenges.
2. Do not worry yourself with
factors out of your control.
Worrying doesn’t help – ever!
3. Respect yourself enough to
try again and again when you
fail, until you master the skill
you are learning.
4. Develop a winner’s mindset
– do not play the victim.
FEATURE_Long read.indd 91
“Life’s greatest experiences lie
just beyond that barrier of fear,”
Kendra Goffredo,
professional triathlete
is comfortable, and become what we
follow. We retreat to peers who want
to talk about the latest drama instead
of taking proactive steps towards the
results we want. This can mean focus
is lost, training is not intentional and
distractions of comfort take control,
leading to a lack of execution when
it matters most in athletic and life
process and performance.
Take the chance to be selective in
what you follow because thoughts
become words, while words become
actions and beliefs. You are who our
Questions to ask after
each training session
or competition
1. Am I working at my best, especially
in adversity?
2. Am I willing to look at my current
failures and adversity, and learn from
it to fail forward?
3. Am I willing to take the time to
develop and implement new means
of moving in the direction of the
successes I’m chasing?
4. How am I going to make changes
to improve my process and monitor
those changes in a way that I can
celebrate them?
N OV E M B E R 2 0 1 7 • 9 1
friends are, so choose wisely.
Everyone has the same 24 hours in
a day: are you willing to have the
hard conversation with yourself
to make sure you fail forward?
By celebrating adversity, it will
make for a more interesting life.
People are too often chasing a
comfortable fix, but your end goal
should be to become a self-reliant
thinker. To do that, you must
celebrate the process and hardships
more than results. This is where the
separation happens, because choosing
to engage or minimize adversity will
determine whether you achieve the
benefits of long-term exercise success
without working differently to achieve
it. The choice is yours.
The light bulb turns on or it doesn’t,
and these are the questions you should
ask yourself to find that spark.
Find your passion
Coaching, whether it’s in a team
environment or from your one-onone trainer, should always be geared
towards developing you through
positive competition experiences
(even if they’re against your pervious
self), versus winning at all costs.
Athletes will grow only once they’re
outside their comfort zones, and
they need to be taught to learn and
reach for something greater within
themselves. To stoke your passion, try
asking yourself these questions that
extend beyond sports performance.
They can be applied to school,
college, work, relationships and so
many other areas to give you a greater
13/09/2017 17:10
meaning beyond any season’s athletic
accomplishments. Any suffering
is both necessary and vital to the
development of both the inner and
physical strength.
1. How far did you come in one
season’s duration?
2. How well (or badly) did you play on
day one of training, and how are you
playing at the end of the season?
3. Did you train and play your best
every time you stepped on the field
or into the gym?
4. Is your life better for having tried
something new and chosen to play?
Embrace the gift of grit
It’s important to create a mental
springboard to develop the attitude
needed to bounce back from any kind
of failure and self-limiting beliefs.
Unwavering positive reinforcement,
combined with high standards of
accountability, will see you rise to
every challenge. While easier said
than done, it’s important not to let
yourself and those around you accept
everyday limitations and defeats.
The power of being gritty can make
all the difference to your outcomes.
If you use it wisely, then you don’t
have to be the most gifted athlete,
or smartest person, to be successful,
but you do need to do the hard yards
when exercising.
Sport and exercise, like life, is not
a level playing field, or fair. Equal
playing time does not promote
fairness or create the best results and
outcomes for individuals or teams.
If you want something bad enough,
encourage yourself to have the guts to
take that risk, and the determination
you can achieve great results. This
will give you the platform to create
amazing memories.
It is truly up to you to create the
best version of yourself to make the
team better. And no matter what,
smile, say thank you, and be grateful.
It beats the alternatives.
Remain curious
The dictionary definition of ‘remain’ is
“to stay while others go, to continue,
to go on being, to continue to exist; to
endure; to persist; to last.” ‘Curiosity,’
on the other hand, means “a desire
FEATURE_Long read.indd 92
“When we focus on our
gratitude, the tide of
disappointment goes out and
the tide of love rushes in.”
Three-time Olympic Gold
medalist Kristin Armstrong
to gratify the senses with a sight of
what is new or unusual, to gratify the
mind with new discoveries; to learn;
to know.” Placing the two together
creates a powerful combination best
summed up by legendary runner and
coach, Tracy Harris: “The ability to
stay while others go or fade. To endure
when it gets difficult. To persist when
others quit or give up. To seek new
territories or places where your mind
and body have never gone before.”
Tracy’s mindset is worth emulating
as he believes life, running and racing
aren’t complicated until you hurt.
Then, ‘remain curious’ kicks in.
13/09/2017 17:10
The big read
“It’s one thing to suffer and be a
victim; it’s an entirely different thing
to be willing to suffer for a cause and
become a victor,” Kevin Hall, Aspire:
Discovering Your Purpose Through
the Power of Words
Love in sports play
Love allows you to contribute
towards the greater good, while
fear will divide you and make you
weaker both as individuals and as a
collective society. The most successful
and happy people don’t ask, ‘what’s
in it for me?’ They ask themselves
how they can contribute, grow, and
share their unique talents toward
the greater purpose that the team
is trying to achieve. Consequently,
these individuals, teams and programs
achieve greater results and are
rewarded, because of the collective
and genuine focus towards established
and shared values.
Consider this case study for
an example of how powerful the
emotion of love can be. Over 10 years
ago, Kendra Goffredo’s father was
diagnosed with blood cancer that had
no cure. He was given three to five
years to live, and Kendra was set to
start her Peace Corps service in Nepal
a week after his diagnosis. Wanting
to cancel her trip, her dad, Tony,
said: “There are things in Nepal that
I cannot teach you.” Kendra believed
him, so she went.
Upon returning, she began triathlon
training to fundraise for his cancer
with the Multiple Myeloma Research
Foundation (MMRF). She raised huge
amounts for the disease, won races,
FEATURE_Long read.indd 93
Embrace mindfulness
Make no excuses about it, you have to
do the work and you need to develop
the ability through optimistic failure
– failing forward – to learn to do
the work in order to achieve great
results. The sequence and timing
looks different for everyone, because
we all have unique obstacles and
challenges to overcome. What often
gets in the way of doing the work,
though, can be your perceived excuses
and lack of mindfulness.
The quick answer to achieving
your goals is developing the ability to
undertake mindfulness consistently.
This means developing your
individual capacity to practice living
in the present moment consistently.
It involves being fully engaged in the
immediate plan you want to achieve
without worry or regard to the past
or the future, and to be resilient and
get unstuck from negativity when
things go haywire. It is the practice of
re-focusing on the new present after
you hit a perceived, or real, trauma
and trudge forward without worry
about the unknown path ahead. It
is developing your ability to do this
without anger, frustration or guilt. It
is practicing mindfulness in our ability
to open ourselves up and give fully in
to the process of love, not fear.
A good way to develop your ability
to overcome perceived challenges is
to say: ‘so what?’ The intent is not to
minimize a situation’s gravity; it’s a
way of honoring and acknowledging
past obstacles, as well as those that
confront you every day.
This phrase will help you move
through obstacles more mindfully
and be present. Those two words will
help you become more resilient and
unstuck when you want to back down
to your perceived fears. They will
make you smile and ease anxieties
when you say them out loud. It’s the
surest way to become more mindful
and learn how to play for purpose.
Combine this with the gratitude,
passion, grit, mental toughness,
humility and love and you’ll create a
mindset that gives back and serves the
greater good. That’s the surest way to
satisfy the kid inside you so you always
train with a smile on your face.
N OV E M B E R 2 0 1 7 • 9 3
“We can all run fast when we feel
great,” Tracy continues. “We can all
get through life when things are going
well and we feel good. The questions
remain: who can still perform, who
can still persist, who can still endure
when things are not easy or going well
in racing and life? You must train your
mind to out-think your body.” That
is, in Tracy’s opinion, what separates
champions from others.
became a professional triathlete and
traveled the world. Tony defied his
three to five year limit and went on
to finish a marathon with his
daughter by his side.
Though he died 13 years after
his initial diagnosis, love won out
because together, Kendra and Tony
demonstrated great achievement just
beyond the barrier of fear. Employ
that into your thought processes
each time you exercise, and you’ll
soon find it becomes easier.
Questions to spark your curiosity
1. Are you mentally
tough enough to
remain curious,
and how are
you measuring
this daily?
2. Are you willing
to forgo feeling
comfortable,
regardless of your
current age, status,
or position in life, to
contribute more?
3. Are you mentally,
emotionally and
spiritually committed
to remain curious with
the belief you were
created to be more, do
more and give more?
5. Are you willing to
set aside fear of failure,
popularity and
acceptance of others
to pursue your true
gifts and greatness?
4. Are you willing to
stay on your purpose
path and let others go
who intentionally, or
unintentionally, pull
you off your path?
13/09/2017 17:10
SURMOUNT
EVERY
OBSTACLE
FEATURE_FAT BURNING WORKOUT 2.indd 94
13/09/2017 17:11
FAT B U R N I N G
Can you get ready for your
first obstacle course race in six
weeks? Yes – providing you follow
this plan to get leaping, jumping and
crawling yourself fitter and stronger
N OV E M B E R 2 0 1 7 • 9 5
FEATURE_FAT BURNING WORKOUT 2.indd 95
13/09/2017 17:11
T
o make an obstacle
course like Tough
Mudder as easy
as possible, you
need to put the
hours in. Yes,
some people do
turn up without
training, but they
will pay for it. To help you achieve
success, follow this six-week, intense
but manageable training program.
Some of the exercises may seem too
difficult, but you can adapt them to
suit your fitness levels. For example,
on the Wednesday you’ll be doing
some interval training, which can be
done at any level of fitness.
If you are fit, then you run when
it says run. If you struggle with this,
just push as hard as you can. This
strategy can also be utilized on the
actual obstacle course too, if you
don’t feel confident in being able
to run the whole thing.
Anyone doing any obstacle race
should first find out the distance
and ideally be able to cover that
before you actually tackle your
event. Exercises that will give
you ‘more bang for your buck’ are
compound moves, which work
over more than one joint. Great
compound examples are squats,
deadlifts, tricep dips, lunges,
mountain climbers and everyone’s
favorite… the trusty old burpee.
Put these together with regular
rest and stretching, and you’ll make
your inaugural obstacle course as
easy as possible. However, it won’t
ever be too easy – because where
is the worth in a challenge if it
isn’t challenging?
EXPERT
Stuart Amory
is a personal
Trainer, ex-RAF
PTI, IRONMAN
triathlete, obstacle
racer (50 events to
his name) and an
ambassador to For
Goodness Shakes,
the Tough Mudder
nutrition partner
FEATURE_FAT BURNING WORKOUT 2.indd 96
BOXES TO
TICK FOR
SUCCESS
1. Prepare for
the distance
Are you fit enough to cover the
10-12 miles required? If so, great!
If not, you need to use your time
wisely to tackle a half-marathon,
because the hills and obstacles
will also take their toll. It’s all
well and good having strength,
but your legs need to carry your
pecs around the course. So, join a
running club or try the free weekly
Park Runs to improve your time.
2. Adopt a run/walk
strategy
A run/walk strategy will mean
you can carry yourself all the way
to the end, due to the fact you’re
giving your body regular rests.
During a recent IRONMAN, I ran
the marathon using an eightminute run/two-minute walk
strategy; as soon as I started,
I knew I had a rest coming up
in eight minutes. This helps
physically and psychologically.
13/09/2017 17:12
FAT B U R N I N G
YOUR SIX-WEEK PLAN STARTS HERE
WEEK
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
30-minute walk
and stretches
5x 10 squats,
10 press-ups,
10 mountain
climbers, 10
lunges. Rest
for 1 minute
Run/walk – run
for 1-minute, walk
for 4-minutes x 8
Rest day
HIIT. 20-secs work,
40-secs rest.
Skipping, tricep
dips, flutter kicks,
high knees, bicycle
crunches x5
Park Run, or 5km
at your own pace.
Use the run/
walk strategy
if required
5-miles. Aim to
cover this using
Wednesday’s run/
walk plan, or jog
1-mile, run 3, jog
1-mile, or run all
2
15-minute walk,
5-minute jog,
15-minute walk
and stretches.
Only add the jog
if you feel up to it
7x 10 squats,
10 press-ups,
10 mountain
climbers, 10
lunges. Rest
for 1 minute
Run/walk – run
for 2-minutes,
walk for 3-minutes
x8
Rest day
HIIT. 20-secs work,
40-secs rest.
Skipping, tricep
dips, flutter kicks,
high knees, bicycle
crunches x6
Park Run, or 5km
at your own pace.
Use the run/
walk strategy
if required
6-miles. Aim to
cover this using
Wednesday’s run/
walk plan, or jog
1-mile, run 4, jog
1-mile, or run all
3
15-minute walk,
10-minute jog,
15-minute walk
and stretches.
Only add the jog
if you feel up to it
5x 15 squats,
15 press-ups,
15 mountain
climbers, 15
lunges. Rest
for 1 minute
Run/walk – run for
2½-minutes, walk
for 2½-minutes x8
Rest day
HIIT. 25-secs
work, 35-secs rest.
Skipping, tricep
dips, flutter kicks,
high knees, bicycle
crunches x5
Park Run, or 5km
at your own pace.
Use the run/
walk strategy
if required
8-miles. Aim to
cover this using
Wednesday’s run/
walk plan, or jog
1-mile, run 6, jog
1-mile, or run all
4
15-minute walk,
15-minute jog,
15-minute walk
and stretches.
Only add the jog
if you feel up to it
7x 15 squats,
15 press-ups,
15 mountain
climbers, 15
lunges. Rest
for 1 minute
Run/walk – run for
3-minutes, walk
for 2-minutes x8
Rest day
HIIT. 25-secs
work, 35-secs rest.
Skipping, tricep
dips, flutter kicks,
high knees, bicycle
crunches x6
Rest Day or easy
Park Run/5km
10-miles. Aim to
cover this using
Wednesday’s run/
walk plan, or jog
1-mile, run 8, jog
1-mile, or run all
5
15-minute walk,
10-minute jog,
15-minute walk
and stretches.
Only add the jog
if you feel up to it
5x 20 squats,
20 press-ups,
20 mountain
climbers, 20
lunges. Rest
for 1 minute
Run/walk – run for
4-minutes, walk
for 1-minute x8
Rest day
HIIT. 30-secs
work, 30-secs rest.
Skipping, tricep
dips, flutter kicks,
high knees, bicycle
crunches x5
Park Run, or 5km
at your own pace.
Use the run/
walk strategy
if required
8-miles. Aim to
cover this using
Wednesday’s run/
walk plan, or jog
1-mile, run 6, jog
1-mile, or run all
6
15-minute walk,
5-minute jog,
15-minute walk
and stretches.
Only add the jog
if you feel up to it
7x 10 squats,
10 press-ups,
10 mountain
climbers, 10
lunges. Rest
for 1 minute
Run/walk – run for
two-minutes, walk
for 3-minutes x8
Rest day
Gentle 5km
jog and a wellearned massage!
Obstacle course
race
Recover
3. Control your
breathing
Breathe deeply but slowly, to
keep oxygen levels topped up.
When you see a hill approaching,
take big, deep breaths before
you tackle it. This way, you’re less
likely to gasp for air at the start of
the climb. Try climbing stairs and
holding your breath. Recover, then
try again but perform 60 seconds
of deep breathing before: preinhalation should make it easier.
FEATURE_FAT BURNING WORKOUT 2.indd 97
5. Improve grip strength
on the monkey bars
Perfecting the ‘Farmer’s Walk’
is a great way to increase grip.
Pick up two heavy kettlebells, pin
your shoulders back and walk as
far as you can without putting
them down or resting. Increase
the weight or distance over time.
Climbing also helps speed up your
time over the obstacles, as you’ll
become stronger and learn how
to move your body better.
4. Eat on the way round
The body can store energy
for approximately 90-minutes
of exercise. A race like Tough
Mudder lasts longer than that,
so you’ll need to carry something
to give you an energy boost,
or plan to properly reload at
the many fuel stops en route.
During a typical marathon,
you’ll need anywhere between
25-60g of carbohydrates per
hour to keep properly fueled.
N OV E M B E R 2 0 1 7 • 9 7
MONDAY
6. Get the right gear
Footwear is where a lot of
people go wrong, so you’ll need
a trail-type trainer. Avoid cotton
T-shirts, as it’s important clothes
don’t hold water due to the
increased weight, but also so you
don’t end up cold on the course.
Be prepared to layer up, too.
Long sleeves or leggings can help
minimize cuts and bruises (or
‘OCR Kisses’ as they are known
by obstacle course racers…).
13/09/2017 17:12
T RA I N M AG.C O M
• slim down
• Timeline
• WHAT’S THE DIFFERENCE?
• THE BIG READ
• Health focus
A number of studies were
published as an article in the
Journal of Medical Research
and Innovation to weigh up
benefits of a vegetarian lifestyle
with the negatives of potential
nutritional deficiencies. As
with every argument, there are
two sides to this one, too.
“Vegetarian diet is a boon to
health. It can help a person
to have a lower cholesterol
level, lower weight, lower
blood pressure, and a reduced
risk of developing diseases.
It may also help in
prolonging the longevity.
“However, if the diet
is not planned properly,
it may be proved to be a
bane to the health. I would
suggest everyone considers a
vegetarian diet as an option
to the adjuvant therapy
if someone is developing
diabetes, cardiovascular
diseases, kidney stones, or is
suffering from depression.”
Take away tip: Always plan
your intake, whatever you eat
for the biggest benefit long term.
N OV E M B E R 2 0 1 7 • 9 9
m
a
c
r
o
s
Poor planning
= poor health,
whatever you eat
Is green supreme?
EDITED BY
RAY KLERCK
MACROS Opener.indd 99
13/09/2017 17:13
MACROS
SLIM DOWN •
Soup for
the soul
Chicken soup might be good for
you, but there are recipes that
extend beyond grandma’s. Here’s
some global inspiration...
Make it… South
Benefit breakdown
American
More energy
Add the following:
Increased muscle
• 1 cup cilantro
building
• 1 tsp ground cumin
Improved endurance
• ½ cup white rice
• 1 ear of corn, cut off cob
• 1-3 chilies
• 1 lime
Classic base
N OV E M B E R 2 0 1 7 • 1 0 0
• 4-6 carrots
• 4 celery sticks
• 1 large onion
• 1 cloves garlic
• Shallot, diced
• 2 leeks
• 300ml chicken stock
or broth
How Dice up the
ingredients and cook
in a pot for 45 minutes.
Simple, eh?
Benefit breakdown
Improved fat burning
Increased fullness
Better recovery from
training
Make it… Middle
Eastern
Add the following:
• 2 cinnamon sticks
• 1 tbsp allspice berries
• 2 bay leaves
• 1 cup vermicelli noodles
• Fresh flat leaf parsley
How Add these to
the traditional recipe,
removing the cinnamon
sticks at the end.
Make it… Asian
Add the following:
• 8g ginger
• 2 small red chilies
• 2 tbsp soy sauce
• 3 tsp brown sugar
• 1 bunch bok choy
How Add the traditional
ingredients, then lump
these in with the rest as
you cook it.
Benefit breakdown
Anti-inflammatory
agents
Improved breathing
Better fat burning
MACROS Slim down.indd 100
Make it… Mexican
Add the following:
• 1 jalapeño chili
• 400g diced tomatoes
• 1-2 tbsp lime juice
• 1 avocado, diced
How Add these to the
traditional soup base,
then place the avocado
in at the last minute.
Benefit breakdown
Improved blood
pressure
Squashes hankerings
for sweet foods
Pain-free joints
Chicken soup’s health takeaways
1. Antiinflammatory
agent, which
fights colds.
Source: American
College of Chest
Physicians
2. Healthier
blood pressure.
Source: Journal of
Agricultural and
Food Chemistry
3. Helps cut
calories at
main meals.
Source: Penn
State University
4. Improved
mood and
happiness.
Source:
Association for
Psychological
Science
5. Congestion
clearer.
Source: American
College of Chest
Physicians
13/09/2017 17:15
Rabbit food
Step one
Brown the onion, garlic and fennel in
olive oil. Onion may seem like little
more than a garnish, but it scavenges
free radicals and reduces your risk
of gastric ulcers, while also helping
to regulate your blood sugar. Ignore
the tears – they’re good for you!
This is the most nutritious and
flavorsome way to get big gains
and lean muscle from Bugs Bunny
What: Wild rabbit with thyme
and zucchini
You’ll need
• 1 small onion, chopped
• 30g fresh fennel, chopped
• 3 large zucchinis
• Olive oil, for frying
• Seasoned flour, for coating
• 200g wild rabbit, cut into equalsized portions
• 1 large glass white wine
• 150ml chicken stock
• ½ a medium-sized bunch of tarragon
• 1 bunch sage
• 1 large handful thyme
• 4 cloves garlic, crushed
CAL
240
PROT
40g
carb
14g
Step two
Place the seasoned flour and rabbit
pieces in a plastic bag, then shake the
bag gently to coat the meat. “I’m really
into wild game – it’s leaner, tends to
eat what it should and is quite cheap
to pick up if you know a good local
butcher,” explains Lovell.
expert
Matt Lovell
is a nutritionist
to Olympic
athletes and
author of the
book Palm
Sized Plan
Step three
Add the rabbit to the onions, oil and
fennel and brown. “Rabbit also gains
lean weight on one-sixth of the food
a cow needs so environmentally,
they’re a really smart choice.”
Step four
Add the liquids, herbs and zucchini
and simmer over a medium heat for 1-2
hours until cooked all the way through.
“Health-wise, rabbit meat is a lean
source of high quality protein, with a
chicken-type consistency,” says Lovell.
Step five
FAT
5g
If you’re looking to burn fat, eat this
meal as it stands. If you’re bulking up,
serve it over a bed of a half and half
mix of brown and white rice.
Nutritional highlights
V
Potass
Iro
V V
Pho ita
Cop sp
assiu
A
amin
Vit in C
m
a
Vit min E
ta
Vi min K
ita olate
F m
iu
n
27%
9%
3%
78%
3%
3%
2
bunny broiler
%
56%
15 6 %
1 46 %
1 56 %
78%
5 0%
5
6%
Pot
All values set out by USDA
min
Thia in
Niac
B6
min
ita in B12
m orus
h r
pe
m
200g wild-caught rabbit
MACROS TIMELINE.indd 102
3 medium zucchinis
13/09/2017 17:16
MACROS
timeline •
a r n i e ’ s i n s p i r at i o n
Meat
market
My family has a history of heart
disease, so I’ve been anabolic
fasting for a few years – and my
body composition and blood results
are the best ever. At 39, I’m at my
biggest, leanest and strongest.
Red meat has been debated for
eons, so this is why I eat grass-fed
beef. Yes, it’s more expensive – but
extra bucks equal extra gainz.
N OV E M B E R 2 0 1 7 • 1 0 3
Cory Gregory is
a training and
nutritional expert
Strength & performance
I keep a daily log of what I eat, how
I train and feel. I’ve tested to see
what works for me, and grass-fed
beef is here to stay. The higher
omega-3 fat content aids recovery,
and supports joints. Squatting daily,
this benefit is dead on.
A better body
An anabolic fasting life means we
want to be jacked. Grass-fed beef
reduces triglyceride levels, vital
to being – and staying – ripped.
Heart health
It’s loaded with anti-oxidants, less
“bad” fat and more CLA. Most meat
in stores today may be exposed to
antibiotics or hormones. Which has
more nutritional value? Hmm…
• Cory is part of Arnold
Schwarzenegger’s fitness advisory
board. To learn more about lifestyle
and diet, visit corygfitness.com
MACROS TIMELINE.indd 103
13/09/2017 17:16
MACROS
W h at ’s t h e d i f f s ? •
Rooting out goodness
Wintery vegetables are competing for their spot
in soups and stews, but aside from the obligatory
carrot, here’s what should be making the grade…
souper veggies!
27%
9%
CAL
43
18g
FAT
0g
CAL
86
PROT
2g
Po
Po
28
carb
20g
FAT
0g
Use it Their sky high vitamin A
content will help all your cells
recover from the damage done
during hard training, so mash
it up and load your plate to be
stronger for all your tomorrows.
CAL
118
PROT
2g
carb
28g
FAT
0g
Use it Similar to sweet potato
(but not the same), yams are
actually richer in nutrients that
yield both energy and electrolytes
to deliver the oomph you need
to punch out a new PB.
CAL
75
PROT
1g
carb
18g
FAT
0g
Use it You’ll get a handsome
serve of vitamin K that improves
your skeletal and ticker health,
plus it will help you heal and
stop bleeding if you’re involved
in contact sports.
All values are raw as set out by the United States Department of Agriculture (USDA)
Magne
itamin
Magne
in
am
Vit
carb
Use it They may have garnered
a bad rap in the recent past,
but feast on them with skins
on and you’ll get a nutritional
powerhouse that actually won’t
cause weight gain.
MACROS DIFFS.indd 104
10%
6%
V
2g
C 28%
amin
Vit
B6 17%
n
i
tam
Vi
m 11%
ssiu
ta
28%
m
siu
A 28
C 28%
amin
Vit
B6 15%
n
i
tam
Vi
m 23%
ssiu
ta
m 20%
u
i
s
A 3%
Magne
in
m
a
12%
6%
4%
10%
Best for heart and bones:
100g parsnips
%
C
amin
Vit
B6
n
i
tam
Vi
m
ssiu
ta
m
u
i
s
A
Po
Po
33%
15%
Best for before exercise:
100g yam
4%
PROT
0g
Magne
in
am
Vit
N OV E M B E R 2 0 1 7 • 1 0 4
77
FAT
Best for exercise recovery:
100g sweet potato
A 0%
CAL
10g
Use it Deceptively good for you,
because eating a whole beetroot
acutely improves running
performance, found a paper
in The Journal of the Academy
of Nutrition Dietetics.
Best for overall health:
100g white potato
C
amin
Vit
B6
n
i
tam
Vi
m
ssiu
ta
m
u
i
s
carb
2g
%
Magne
in
am
A 16
PROT
Vit
Po
Best for endurance:
100 g beetroot
8%
6%
Vit
C
amin
Vit
B6
n
i
tam
Vi
m
ssiu
ta
m
u
i
s
13/09/2017 17:17
Muscle, fresh from
the Mediterranean
Great for life longevity, but can the
Med method promote gains and
performance? We ask the question,
you take science into the kitchen
There is almost 50 years of research
that provides glowing evidence of the
magical benefits of a Mediterranean
diet. Not only does it contribute to
reducing the risk of a variety
of chronic diseases, but it can also help lengthen your lifespan.
Along with the DASH Diet, it’s
Dietary Guidelines for Americans
recommended to promote overall
health and prevent illnesses like
cardiovascular disease, diabetes,
Alzheimer’s and cancer.
The research is compelling and
provides strong evidence on the
beneficial health outcomes, but can
the Mediterranean diet also be used
– and be beneficial to – those with
physique and performance goals?
By understanding the key
components of the diet and its effects
on our bodies, we can utilize this well
known, yet often undermined, diet to
enhance and strengthen our bodies
from the inside out.
MACROS LONG READ 3.indd 106
expert
Lacey Dunn
is a bikini
competitor,
with a Bachelor
of Science
in Dietetics
13/09/2017 17:17
MACROS
big read •
Goodness from the old country
The Mediterranean diet is based
on traditional foods and eating
patterns of the countries bordering
the Mediterranean sea. It focuses on
consumption of fruits, vegetables,
whole grains, nuts, low-fat dairy
and n-3 fatty acid-rich foods, and
a moderate wine intake.
Unlike typical Western diets filled
with processed and refined carbs,
meats and saturated fats, it suggests
more nutrient-dense options, which
provide the body with the tools
needed for optimal health, growth
and development.
The diet also has a substantial
effect on markers of inflammation
and oxidative stress, which in excess
can contribute to chronic diseases
and increased mortality.
In 2011, the Journal of Nutrition
concluded the Mediterranean
dietary pattern was associated with
significant reductions in a variety of
health risk factors, oxidative stress
and inflammation modification which,
when elevated, can spell trouble for
any fitness or physique goal.
By reducing your risk for chronic
disease and chronic inflammation,
you can set yourself up for a life-long
commitment to the gym.
The offer you can’t refuse
“Unlike a typical Western diet
filled with processed and refined
carbs, meats, and saturated fats,
the Mediterranean diet focuses
on whole, nutrient dense options”
N OV E M BER 2 0 1 7 • 1 0 7
The diet’s muscle building power lies
in its quality of nutrients and their
ability to fuel your body for growth
and recovery. Despite what marketers
may suggest, protein is not the only
nutrient needed for making those
muscles grow, and more is not better.
Sufficient vitamins and minerals
in the diet are necessary in order to
reach any goal, no matter how much
protein you consume. Without these
nutrients, your body will not be at its
best, internally or externally.
A diet of 1.5-2.5g/kg of protein is
sufficient for strength training athletes
hoping to gain lean body mass, or
reduce lean body mass losses in a diet
phase. Though the Mediterranean
diet limits red meats, which can be
a good source of iron and protein,
other proteins such as fish and
seafood, beans, poultry, dairy, eggs
and other plant-based sources
supply plenty of necessary amino
acids for the body while providing
key vitamins and minerals.
Without a healthy and fullyfunctioning body, reaching your
performance goals or achieving that
six pack won’t be easy and your body
will do all it can to fight you. The
Mediterranean diet is jam packed with
nutrients, and if followed, can help
ensure you’re in prime condition to
reach any goal you set.
citric superfood
Give yourself
a boost
Lemons are
essential in the
Mediterranean diet,
playing an important
role in preventing and
even curing disease.
MACROS LONG READ 3.indd 107
13/09/2017 17:18
It’s important to make sure you
pay attention to not only the quality,
but the quantity, of food in your diet,
making sure you consume healthy
foods within your caloric needs.
Original fuel
The consumption of the right types
and amounts of carbs and fats in the
diet, on top of a proper protein intake,
is essential for optimal performance
in the gym and obtaining your goal
physique. The Mediterranean diet
promotes whole over refined grains,
which not only contribute to healthy
blood sugar and cholesterol, but also
help to regulate proper hormone
levels. Whole grains potentially
contribute to weight loss due to their
effects on satiety and improving gut
microbiota which, if thrown off, can
cause detrimental effects on your
overall health.
They also have substantial benefits
on insulin sensitivity, keeping blood
glucose stable and preventing rapid
spikes and falls that may trigger
hunger and hypoglycemic
conditions mid-workout.
MACROS LONG READ 3.indd 108
A trial in Diabetes Care of 215
adults with a newly-diagnosed Type
2 variant found Mediterranean-style
eating resulted in a greater reduction
of HbA1c levels, higher rates of
diabetes remission and delayed
the need for medication, providing
evidence that this style of eating may
be advantageous to individuals with
blood sugar issues, or who struggle
with mid-workout crashes.
Fats of the motherland
Another key component of this diet
are healthy monounsaturated and
polyunsaturated fats, such as olive
oil, nuts and seeds. Contrary to the
popular saying “fat makes you fat,”
this is far from reality. Fats are an
essential part of having a healthy,
well-functioning body.
Polyunsaturated fatty acids,
which include n-3 and n-6, are big
players in a variety of metabolic
functions including inflammation
modulation, platelet aggregation, cell
growth, smooth muscle contraction
and immunity. They help reduce
inflammation, normalize your heart
rate and play roles in vasodilation,
which are beneficial for not only gym
performance, but muscle recovery.
Fish oils, a supplemented form of
n-3 fatty acids, remain one of the top
beneficial supplements for anyone
who cares about both their overall
health and fitness goals.
Looking at monounsaturated fatty
acids, their consumption has been
linked to reducing LDL cholesterol
and triglycerides and increasing HDL
cholesterol (the good cholesterol)
when incorporated into the diet.
Diets higher in monounsaturated
fatty acids (12% of calories or less vs
12% of more) have also been linked
to lower fat mass and blood pressure,
providing evidence that it’s a good
choice for those in both a fat loss or
lean bulking stage.
“A Mediterranean diet is
packed with nutrients, which
can help ensure your body
is in prime condition to
reach any goal you set”
13/09/2017 17:18
MACROS
big read •
These fatty acids provide significant
benefits to your overall health, weight
loss and performance, and can be a
key piece of the puzzle in heading
towards your goal.
Regardless of if you want to follow
the Mediterranean lifestyle or not,
incorporating fish, almonds, walnuts,
avocado and olive oil into your diet,
while aiming for 500mg of EPA/DHA
a day, can help to reduce your risk for
chronic diseases and give your body
valuable nutrients in order to fuel
your metabolic fire.
Variety breeds success
Peppery pal
MACROS LONG READ 3.indd 109
Dietetics states there is no dietary
pattern that is considered to be more
successful than another diet approach
on weight loss. However, some diets
– including this one – have positive
effects on cardio-metabolic outcomes
and health measures, largely due to
increased quality of nutrients and not
any one factor of the diet itself.
Incorporating the foods and eating
patterns of Mediterranean countries
continues to provide promising
evidence on lengthening the lifespan
and reducing the risk of chronic
disease. By doing so, it also
ensures a nutrient-dense diet that
may be advantageous for those
in a weight loss phase.
It must be noted that a recent
article in the Journal of the
International Society of Sports
Nutrition concluded that for improving
body composition, a wide range of
dietary approaches from low and
high-fat and low-carb, to intermittent
fasting, all provide similar effects on
body composition changes when
calories are matched.
Instead of focusing on one sole diet,
you should follow an overall balanced
diet filled with foods that make you
feel your best, allow you to perform
optimally and provide your body with
the vital nutrients it needs to thrive in
and out of the gym.
One of the smartest things you can
do is take this diet’s characteristics and
incorporate them into your lifestyle,
so you will live long and die strong.
N OV E M B E R 2 0 1 7 • 1 0 9
Red and yellow bell
peppers serve up
plenty of vitamins
and carotenoids,
which can help
reduce the risk
of heart disease.
With emphasis on a variety of
nutrient-dense foods, its benefits on
overall health cannot be contributed
to one single component, but the
consumption of all components.
The Academy of Nutrition and
“Fish oils, a supplemented
form of n-3 fatty acids, remain
one of the top beneficial
supplements for anyone who
cares about both their overall
health and fitness goals”
13/09/2017 17:18
Carbohydrate
reprieve
expert
Allison
Fahrenbach
is a natural pro
figure athlete,
nutritionist,
and owner of
AFS Training.
It’s the trend that just won’t die. Despite
all of the science and evidence, many
exercisers still suffer from carbo-phobia...
Everyone wants to cut, remove or
limit carbs – and not just sedentary,
overweight folk, either. Active,
hard working, hard training people do,
too. It’s a shame, because active people
who are already lean have the least to
gain and most to lose by going
low-carb. If you train hard, this energy
source is your best friend because it
will enhance your performance,
physique, body composition and
overall sense of wellbeing.
Fuel your improvements
This is the first and foremost reason
why it’s important to consume
adequate carbohydrate intake. Intense
training is what provides the stimulus
needed for you to make progress with
your physique and if you cannot train
intensely, you can’t make intense
gains. Carbs provide the fuel.
Cutting carbs too severely can leave
you feeling lethargic, fatigued and
miserable. Regardless of whether your
goals involve performance, strength
or aesthetics, it’s wise to consume
the majority of your carbs around
your training window. That means
consuming them as part of the last
meal you eat before training,
during training and immediately
MACROS CARBS.indd 110
c a r b o h y- g r e a t !
afterwards to maximize your
workouts. How much you consume
will depend upon your daily
calorific requirements and the length
and intensity of your workouts.
Typically if your training lasts
longer than 1.5 hours, then try taking
some during training. Anything
shorter than that, and consumption
before and after will be sufficient.
Be the boss of lean muscle
Carbs are known to be “protein
sparing”. This means they protect the
protein you eat from being converted
to glucose to serve as an energy
source. The last thing you want is for
valuable protein to undergo this
conversion, because there aren’t
adequate carbs to fuel your training.
Without adequate carb intake, your
body might be placed into a musclewasting state, which can have a
negative impact not just on how you
look or feel, but also on the overall
health of your metabolism.
You want protein to be available to
sustain lean muscle tissue and the best
way to prevent your body being forced
to use protein for fuel is to consume
carbohydrates, specifically in and
around the time of your training.
Find your chill
They are essential in the proper
functioning of the central nervous
system (CNS), which is impacted by
your training just as the rest of your
body is, and its ability to function
optimally and recover appropriately
is essential to your progress.
Your CNS is responsible for
generating muscular contractions in
all types of training, so when you
aren’t properly fueled, or fully
recovered, eventually it can tire out.
When your CNS is tired, you don’t
have the ability to generate force or
power as usual, and chances are you’ll
feel fuzzy-headed and uncoordinated.
13/09/2017 17:20
MACROS
h e a lt h f o c u s •
to drive protein into the worked
muscle tissue for enhanced muscular
growth and faster recovery.
Therefore, fully replenishing
your muscle glycogen levels as
quickly as possible after workouts
is important for growth.
Abs left wanting
A lot of hard working athletes avoid
carbs in an attempt to coax their body
to burn fat, but the truth is that
carbohydrate needs to be present
in order to enable fat metabolism.
Eating carbs helps combat this. The
human brain uses blood glucose as its
main fuel source, and it doesn’t have
a stored supply in the same way the
muscles and liver do. This is why
low-carb diets make you feel like
you’re in a brain fog, impairing your
CNS function and affecting training.
Consuming carbs helps facilitate
proper CNS function, and also
affords your nervous system time
the to recover from hard training.
Carbs also provide
dietary fiber, help boost
your mood and
bolster heart health
MACROS CARBS.indd 111
Destroy squat ravaged legs
Insulin has received a lot of negative
attention in recent years, but the truth
is at certain times, spiking insulin has
its uses. One of these times is in the
post-workout window.
Releasing insulin post-workout
acts as an anabolic hormone, helping
N OV E M B E R 2 0 1 7 • 1 1 1
In other words, you need carbs for fat
to be successfully used as energy.
If a low level of carbs exists, a
substance known as pyruvate begins
to build up. Pyruvate is formed during
glucose metabolism and plays an
incredibly important role in the
energy process. If glucose is absent,
pyruvate can’t do its job properly.
When pyruvate can’t do its job, fat
has nowhere to attach in the body’s
mitochondria, which slows the
metabolism and halts – or extremely
lessens – the body’s ability to utilize
fat for fuel.
The final word
Carbs also provide dietary fiber, help
boost your mood, bolster heart health
and can help you to focus and
enhance your memory.
A good rule of thumb is to eat
around 1g per lb of bodyweight
per day of carbohydrate to start.
Depending upon your training,
body, metabolism and goals, you
can go as low as 0.5g per lb of
bodyweight, or up to around 1.5g
or so per lb of bodyweight.
Strive to get most of your
carbohydrates from nutrient-dense
whole foods to ensure that you
optimize body composition,
health, wellbeing and recovery.
13/09/2017 17:20
Can a preworkout really
supercharge
your results?
95%
20%
Ingredients that excel
In an ocean of pre-workouts, one stands head
and shoulders above the rest and is the gold
standard by which all others are judged
ALLMAX is a trusted brand with
worldwide appeal that has been
delivering top-quality products for
over 15 years. So when they say their
new IMPACT IGNITER PRE-WORKOUT
gives you real results, we’re all ears!
But the skeptic in us says: “prove it!”
What results can you expect?
With ongoing use in high-intensity
training, this is what you’ll get:
• Improved muscle power and strength
• Over 50% increase in reps and over
30% greater output
• Muscle-swelling pumps
• Over 25% increase in EPO, and
more than 10% in blood volume
• Amplified metabolism to incinerate
fat while you train
• A formula that gets you strong,
pumped and lean!
ADVERTORIAL 2.indd 112
Black Pepper extract
(95% piperine, 5mg)
Promotes better
bioavailability of
nutrients by enhancing
the uptake in your
gut, reducing the
breakdown of
nutrients by enzymes.
Greater absorption
and utilization takes
this formula to
another level.
Beta-Alanine (3.2g)
Four weeks of
Beta-alanine
supplementation can
significantly improve
muscular endurance
during resistance
training. In published
placebo-controlled
research, the Betaalanine group saw a
20% difference in total
reps after this time.
A L L M A X I M PAC T I G N I T E R
In summary, there are a dizzying array
of pre-workouts on the market, but
this product focuses on why you work
out in the first place: to achieve results.
The science backs it up, and with
the ingredients dosed at effective
levels, it’s pretty easy to give this
product two enthusiastic thumbs up!
How does it taste?
A product with a formula this strong
often means you have to grit your
teeth to get it down. Not with IMPACT
Igniter: the flavor is impressive.
ALLMAX has leveraged triplepatented technology which results
in a clean-tasting, candy-like blue
raspberry which tastes like a Blue
Freezie from when you were a kid.
NAC (N-Acetyl
L-Cysteine,
500mg)
Decreases exerciseinduced oxidation,
improving overall
performance,
then increases
glutathione for fast
recovery. Elevated
blood plasma, for
greater muscle
swelling pumps, is
the cherry on top.
13/09/2017 17:20
Cinnulin PF® (10mg)
Increases the
uptake of nutrients
by reducing the
need for excess
insulin, amplifying
the impact of the
stellar ingredients.
30%
BRAND •
PROMOTION
L-Carnitine &
L-Tartrate (1g)
Following an exercise
session at 80% of max,
muscle lactate build-up
was 44% lower, 50% less
muscle glycogen was
used, and an increased
work output (30%),
with a lower rate of
exertion was noted.
1.7%
Taurine (1g)
Taurine regulates cell
volume, and defends
against exerciseinduced muscle
damage and speed
recovery. Exercisers
who used IMPACT
IGNITER improved
their performance in a
3km time trial by 1.7%.
N OV E M B E R 2 0 1 7 • 1 1 3
Caffeine (400mg)
Increases power
output, overall muscle
performance and nitric
oxide levels, while
there is also a hike
in fat metabolism, so
you’re getting leaner
with every rep.
Synephrine,
Higenamine &
Hordenine (220mg)
Increases metabolism,
so you’re burning
more calories with
everything you do.
ADVERTORIAL 2.indd 113
2:1
Lions Mane
& Alpha-GPC
Working together with
caffeine, these promote
energy and contribute
to the neuro-cognitive
function that delivers
a sharp focus and ‘inthe-zone’ feeling critical
to powering through
extreme workouts.
Citrulline Malate 2:1
Creates a reduced
sensation of fatigue,
increasing reps by
over 50% during, and
a 40% lower level of
reported soreness after,
resistance training.
For more information visit, allmaxnutrition.com
13/09/2017 17:20
Stressed all over
If there’s one invisible force swept
under the carpet, it’s stress – but we’re
not sure your health thanks you for it.
Here’s how it hits you where it hurts…
INFOMANIA
• FUN FITNESS FACTS
• THE BEST OF TWITTER
* YOUR CHEAT LIST
EDITED BT
RAY KLERCK
Vision
Chronically high
cortisol and
stress levels mean
adrenaline is kept
elevated. This has
been linked to
pressure in the
eyes, blurred vision
and headaches.
Weight loss
A study by Kaiser
Permanente put
472 obese adults on
a diet to lose 10lb.
The most stressed
participants were
least likely to hit
their target.
CALMING INFLUENCE
Motivation
A review of the
literature in Sports
Medicine found
86% of studies
showed stress
made hitting the
gym far less likely.
INFOMANIA_OPENER.indd 115
N OV E M B E R 2 0 1 7 • 1 1 5
Fitness
Cyclists who
rated themselves
highest in stress
levels had the least
improvement in
VO2 max after two
weeks of performing
the same workouts
as less stressed
athletes.
Heart
The European Heart
Journal found those
who perceive stress
is affecting their
health are over two
times more likely to
suffer a heart attack.
Slow recovery
A study at Yale
University explored
how chronic stress
affected recovery
from a gym session.
An hour postworkout, the lowest
stressed group had
regained 60% of
their leg strength,
vs 38% of highstressors.
Injury
Sports Injury Bulletin
explored injuries and
their relationship
with stress. Stressed
athletes had
decreased attention
and increased
muscular tension,
which caused
more injuries.
13/09/2017 17:25
Add 200mg of
glutathione to 2g
of l-citrulline daily
to keep nitric oxide
levels swollen.
Choose Robusta
beans over Arabica
to significantly
increase your
caffeine content.
A medium
roast Robusta
is considered
the “healthiest”
coffee bean.
Plant-based diets
don’t necessarily
protect your heart
against disease.
Replace refined
plant foods with
asparagus or
bell peppers.
Recipes from food
magazines have
increased 41.7% in
calories since 1970.
Cutting sodium
completely
can increase
inflammation by
super charging
aldosterone.
Drinking a nonalcoholic beer after
training can reduce
your interleukin-6
levels by 24%.
Polyphenols help
prevent major
diseases like cancer,
neurological and
cardiovascular
diseases.
INFOMANIA CHEATS.indd 116
One liter of beer
contains 6.2g
of fiber.
Non-alcoholic beer
could lower your
blood pressure.
A keen sense of
smell can make
you fat.
Consuming 10mg
of melatonin before
bed can help you
stay lean.
Eating a pineapple
and banana an
hour before bed
will increase your
melatonin levels
by 266%.
Very low calorie
diets can encourage
adherence, weight
loss, and retention.
Cheat
sheet
Everything you need to know
from this month’s TRAIN
magazine in one simple list.
What more could you ask for?
The human brain
uses blood glucose as
its main fuel source.
Angiotensin
I-converting
enzyme is the gene
linked to how you’ll
grow muscles.
The gene ACTN3 is
a protein relating to
fast-twitch muscle
fibers, which helps
generate force at
high speed.
20-50%
of liver
cirrhosis is
caused by
alcohol.
13/09/2017 17:26
I N F O M A N I A • C H E AT S H E E T
Cortisol has a
dramatic effect
on heart health.
Beer has over 35
phenolic compounds.
Polyunsaturated
fatty acids
aid reduction
inflammation,
normalizing heart
rate, and play roles
in vasdilation.
When humans do
a single bout of
intense exercise,
their FGF21 gene
expression increases.
Two out of three
men over the age
of 60 are bald.
Finasteride and
minoxidil are two
treatments that aim
to correct hereditary
male hair loss.
The Mediterranean
diet is associated
with significant
reductions in a
variety of health
risk factors.
Whole grains increase
healthy blood sugar
and cholesterol levels
and help regulate
hormone levels.
INFOMANIA CHEATS.indd 117
Monounsaturated
fatty acids have
been linked to
reducing LDL
cholesterol and
triglycerides and
increasing HDL
cholesterol.
Cutting carbs
too severely can
leave you feeling
lethargic and
fatigued.
You should consume
the majority of your
carbs around your
training window.
Carbs are essential
in the proper
functioning of the
central nervous
system.
N OV E M B E R 2 0 1 7 • 1 1 7
The zygomatic muscle,
used for smiling, curbs
food cravings.
FGF21 is the protein
which speeds up
metabolism, helps
your body burn fat
and metabolizes
glucose.
Fish Oils remain one
of the top beneficial
supplements for
anyone who cares
about their overall
health.
Foods such as fish,
almonds, walnuts,
avocado and olive
oil can help reduce
your risk for chronic
diseases.
200%
Infrared light
exposure can increase
your testosterone
by up to 200%.
13/09/2017 17:26
750
ml of olive oil
consumed in
60 seconds,
set by our
June cover star,
Furious Pete.
6050 685
Number of
calories in
the olive oil.
Grams of fat
in that amount
of olive oil.
P4P Strongest
3.17x
190kg
4ft 11in
@60kg
152.5kg
INFOMANIA NUMBERS.indd 118
His bodyweight lifted
by ‘The Pocket Hercules’
– Naim Suleymanoglu –
to smash the world
record by 30kg in 1988.
Lifted in the
clean and jerk.
His short stature and
weight means nobody
has come close to his
incredible strength,
pound for pound, since
he smashed the record
in Seoul, South Korea.
Lifted in
the snatch.
The most
insane
records
Some of the craziest world records
in the fitness and sporting world
The strongest humans
Fat in 60 seconds
1100lb/
500kg
Deadlift record currently
held by UK strongman,
Eddie Hall.
738.5lb/
335kg
The raw bench press
world record, set
by Kirill Sarychev in 2015.
1053lb/
477.5kg
Raw, drug-tested record
for the squat smashed by
Ray Williams this year
at The Arnold.
13/09/2017 17:26
6
mph
Speed at which
Michael Phelps, the
23-time Olympic Gold
medalist, can swim. If
this doesn’t sound
very impressive, you
will reach speeds
of around 2mph…
Time by which a
Great White beat
Phelps over 100m,
after he predicted
he’d catch up over
the distance as sharks
can’t sustain their
top speed. The
head start was too
great, though.
26
mph
Top speed of a
great white, with
which Michael
Phelps stimulated
a race in South
African waters.
Source: www.elasmo-research.org
INFOMANIA NUMBERS.indd 119
Number of people hulahooping at the same time
in Thailand in 2013.
Speed
of man
Arm
yourself
mph
inches
N OV E M B E R 2 0 1 7 • 1 1 9
2
sec
4483
27.8 28
Fasted speed ever
recorded by man,
belonging to… you
guessed it, Usain
Bolt.
50
%
Rough chances of
survival if you’re hit by
a car traveling at the
speed Usain Bolt runs.
Get out of his way…
Circumference of
Gregg Valentino’s
biceps – until his
left one burst, as seen
in The Man Whose
Arms Exploded.
31
inches
Circumference of
Egyptian bodybuilder
Moustafa Ismail’s
natural arms,
trumping Valentino.
Source: Guinness Book of World Records
Shark
vs man
The record for the heaviest
bodybuilder to compete was
broken by Mamdouh “Big Ramy”
Elssbiay at the 2015 Mr Olympia.
INFOMANIA • JUST THE NUMBERS
13/09/2017 17:26
T R A I N M AG .C O M
B AC K PAG E
A N D F I N A L LY. . .
N OV E M B E R 2 0 1 7 • 1 2 2
MEMES OF TRUTH
“My face
outside any
restaurant
after a
workout”
INFOMANIA_Back page.indd 122
If you’re honest, the biggest perk
that tags itself on to working out
for a huge percentage of the
exercising population isn’t looking
good or becoming fitter for the
most part, it’s more about being
able to eat a truckload more food
than you could if you didn’t.
If you are always starving after
a daily long workout though, and
it’s starting to look like you may be
welcoming a food-baby along any
minute now, you might want to
reconsider the routine you’re
taking on in the gym. Adding
a HIIT workout to your fat loss
efforts may spare restaurant-goers
your dribbling, zombie-like face
plastered on their window.
A small but perfectly formed
study in the International Journal
of Obesity found that men who
performed 30 minutes of high
intensity intervals (repeated
bouts of at least one minute of
balls to the wall effort, with four
minutes at 50% of VO2 max),
ate far fewer calories in the
36 hours after a session when
compared to the continuous,
moderate intensity cardio group.
So, peel your tongue from the
window and let the public enjoy
their meals. The time to enjoy
your food will come, and you’ll be
sporting a well-defined midsection when that fork enters your
mouth by using this HIIT-hack.
13/09/2017 17:27
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