Mens Health Belly Off Guide 2012 Summer 2011 Preview

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B E L L Y O F F g u i d E

S U M M E R 2 0 1 2

FRoM thE EditoRS oF Men’s HealtH MagazinE

RodaleDavid ZinczenkoSenior VicePreSiDent, eDitor-in-chief,Men’sHealtHMagaZine

george KarabotsosDeSign Director,Men’sHealtHBooKS

Debbie MchughSenior ManagingeDitor

Ben courteDitor

theresa DoughertyaSSiStant eDitor

Mark Michaelson andLaura WhiteDeSignerS

eric rinehimercoPy chief

Jerilyn covertcoPy eDitor

gregg MichaelsonPreSiDent,integrateDMarKeting & SaLeS,chief MarKetingofficer

Jack essigSenior VicePreSiDent,PuBLiSher,Men’sHealtH&WoMen’sHealtH

rob MillerconSuMerMarKetingDirector

richard allegerSenior VicePreSiDent, retaiLSaLeS

Philip trinkleDirector, DirectSaLeS

Mark BuckalewDirector,neWSStanD SaLeS

B E L L Y O F F g u i d E

S U M M E R 2 0 1 2

eDitor Jason BrownDePuty eDitor Mark van DijkcreatiVe Director robert cilliersSenior eDitor arthur JonesonLine eDitor Dylan MuhlenbergProDuction eDitor fiona SmithSuB eDitor amelia frenkelSPeciaL ProJect DeSigner ryan Manningin-houSe PhotograPher James garaghty

contriButorS Lou Schuler, Kagan McLeod,alwyn cosgrove, travis Stork, greg Presto, StephenPerrine, Joe Dowdell, todd Durkin, Bill hartman,adam campbell, Martin rooney, Matt goulding, rickrogers, Mark Bittman, Jeff csatari, Mitch Mandell,Byron Keulemans, Scott McDermott, olugbenroogunemore, Beth Bischoff, Bartholomew cooke,Kevin Zacher, charles Masters, Jamie chung, Patrikgiardino, Joson, Joe fedele, nathaniel Welch, craigScott, Marc Shoul, glen Montgomery, alex fotiades,christopherLaurenz,PlamenPetkov,robertWhitman

Publishing TeamBuSineSS DeVeLoPMent Managertaryn Schmidt 021 408 3511

Media24MagazineCentral Salesaccount Manager: heaLth ryan otto 021 408 3934account Manager: JhB tanielle Mandy 011 263 4981BuSineSS Manager (JhB)anthony evlambiou 011 322 0711BuSineSS Manager (ct)hugo van der Westhuizen 021 446 9402SaLeS Manager (KZn) eugene Marais 031 533 7655

BuSineSS Manager DirectMarilize hay 011 263 4761DigitaL SaLeS Managerelmarie Vermeulen 011 217 3136grouP SaLeS Director eureka Zandberg

Marketing and PromotionsMarKeting ManagerLee-anne coosner 021 408 1224MarKeting anD ProMotionS coorDinatorhishaam Solomon 021 408 3551

DirectorsJohn relihan,raj Lalbahadur

GeneralManagercharlene Beukes

CirculationneWSStanD Manager armand KasselmanneWSStanD aLLocationS executiVe LancePienaarneWSStanD MarKeting anD MerchanDiSingexecutiVe gauteng Simon Sithole

Men’s health, Po Box 16368, Vlaeberg, 8018.teL: 021 408 3800 fax: 021 408 3931

eMaiL: [email protected]: www.mh.co.za

unless previously agreed in writing,Men’sHealth buys all rights to all contributions, whether image or text.

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Letter from the editors

LOSE YOUR SHIRT(and make this your best summer ever!)Think back to when you were a kid. The instant the weather warmed up, your mind would focuson squeezing the most fun out of every waking moment outside. And you probably spent a goodchunk of that time without your shirt on: at the beach, at the pool, mowing the lawn, playing onthe “skins” team during a game of touch rugby. Baring your chest in public was no big deal, right?Now consider all the activities you’ve done in the last week or the last month. How many of themtook place outdoors? And when was the last time you didn’t hesitate before taking your shirt offat the beach?

Sadly, as we age, the amount of time we spend sitting in an office (or in the car, or on the couch)far surpasses the amount of time we spend being active. But increasing your activity level canhelp you slim down, lower your stress level, improve your sex life and decrease your risk of obesity,heart disease, stroke and cancer. (Not to mention – have more fun!)

Here is our four-step plan to help you fry fat and build muscle – and improve your wholelife in the process.

1. LOSE YOUR GUT FOR GOOD! First, stop doing crunches. Instead, use the hard-core moves in “The Six-Pack FastTrack,” on p8, to coax your abs out of hiding. Then, shed fat fast by employing some of the simple lifestyle changesproposed by Dr Travis Stork, host of The Doctors, in “The Lean Belly Prescription,” on p16.

2. BUILD THE BODY YOUWANT! What good are abs if you neglect everything north and south of your core? Start withour assessment on p36 to find your fitness level. Then move on to the workouts that follow to sculpt your entire body– from your back and biceps to your chest and legs – and yes, even your butt. Or learn from our eight staff members inthe “Six-Pack Challenge” on p50 so that you too can earn yourself a ripped torso!

3. FUEL YOUR BODY THE RIGHT WAY! Think you have to give up your favourite foods to lose weight? Think again. Youcan enjoy summertime treats like braais and burgers without softening your abs if you choose wisely. So fire up the grilland check out the recipes in “8 Short-Order Power Meals,” on p110, or harness the goodness of nutritious (and tasty)pasta in “The Power of Pasta,” on p124.

4. MAKE YOUR SUMMER SIZZLE! It’s time to put that newlychiselled body to good use. Check out all the ways you can spiceup your sex life with an exclusive excerpt from the Men’s HealthandWomen’s Health Big Book of Sex (“Heat the Sheets,” p136).

What are you waiting for? Get started!

®

LOOKING FOR A LIFE-cHANGING cHALLENGE?We’re launching the Belly off Challengeto find 10 lucky readers who’re willingto do whatever it takes to get into thebest shape of their lives. We’ll provide

the experts, you’ll reap the rewards!sign up at www.mh.co.za today!

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Lose your gut for good!Chapter 1

the six-Pack fast track . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Chapter 2

the Lean Belly Prescription . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Chapter 3

the World’s Most efficient Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28Bonus

WeIgHt-Loss NeWs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

BuILd tHe Body you WANt!Chapter 4

How fit Are you? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36Chapter 5

the six-Pack Challenge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50Chapter 6

Hard Muscle the easy Way . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62Chapter 7

forge an Iron Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .72Chapter 8

Build a Broader Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78Chapter 9

supersize your Biceps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .82Chapter 10

Add Meat to your Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88Bonus

fItNess NeWs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .94

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FUEL YOUR BODY THE RIGHT WAY!Chapter 11

The Best of Belly Off . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .96Chapter 12

8 Quick & Healthy Power Meals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .110Chapter 13

Savour the Season . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120Chapter 14

The Power of Pasta . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .124Bonus

NUTRITION NEWS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .134

MAKE YOUR SUMMER SIZZLE!Chapter 15

Heat the Sheets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136

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8

I had abs before they were cool. I had no idea how lucky I was,or why my dating prospects improved so dramatically as theweather warmed up.All I knew was that I was skinny and I wantedto be bigger. My wish came true soon enough; with a desk job anda workout programme that consisted almost entirely of liftingheavy things, the weight was easy to put on. My abs disappeared,but I enjoyed the modest strength gains more than I missed theripped contours.Over time, the unholy alliance of word-processing software and

an unbalanced workout programme left me with a series of injuriesthat made sitting easier but lifting nearly impossible: my body wasmoulding itself to hunch over a keyboard.So I returned to my core. Instead of a few random sets of mid-

body exercises at the beginning or end of my workout, core trainingbecame the centrepiece of my programme.Meanwhile, strength and conditioning specialist Alwyn Cosgrove,

was searching for solutions to the same dilemma as he designed hisworkouts. Cosgrove noticed that clients were coming to him in far

BELLY OFF guidE

TheSix-PackFastTrackAll the crunches in the world won’t give youthe six-pack you want. These exercises will

B y L o u S c h u L e r

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worse shape than demographically identical clientswere just a few years before. Their posture was dis-torted, thanks to years of working ever-longer hourswith ever-smaller technology. Even the clients whowere “fit” often displayed unbalanced fitness: thestrong ones lacked endurance, the ones with goodendurance lacked strength and most of them strug-gled with injuries related to training for one goalat the expense of all others.The solution, Cosgrove discovered, was to spend

less time in the weight room andmore time on mobility, conditioningand core training. Especially coretraining. You’d think that less timewith the iron would mean a softerbody and weaker muscles. But that’snot what happened – not to me, andnot to Cosgrove’s clients. The focuson core training not only helped merecover from my injuries, but alsoleft me leaner and much more ath-letic than I’d felt in a long time.It was the combination of Cosgrove’s

new training approach, and my suc-cess with it, that led us to write ourbook, The New Rules of Lifting forAbs (R276 Kalahari.net). Read onto learn the body-changing benefitsyou’ll achieve using our core-centricapproach. Then follow Cosgrove’straining plan for abs, that follows;and see your six-pack finally emerge.

BURNFATWITHOUTMOVINGAb training is easy; core training is hard. Amove likethe crunch works a tiny amount of muscle througha minuscule range of motion. But core trainingworks your abdominal muscles along with yourlower back and draws in your hamstrings, glutes andeverything in-between. Even your lats are involved;the connective tissue at the bottom of your lats playsa crucial role in stabilising your spine and helpingtransfer force between the muscles in your upperand lower body when you row, climb or pull.Training that much muscle at once burns a lot of

kilojoules, even if you’re not moving. Here’s an exam-ple: assume a push-up position, with your arms

straight. Lift your right arm and left leg simultane-ously, and hold that position. Concentrate on keepingyour body still – don’t let your hips drop or your torsorotate. Keep holding.A little longer. Wait... Okay, youlost it. No problem. Just repeat by lifting your leftarm and right leg.And hold that.Unless you’re a recreational acrobat, you’re most

likely sweating, shaking and wheezing like an asth-matic at a Snoop Dogg concert. Train like that for10 minutes each time you go to the gym and it’s hardnot to get lean.

BUILDMUSCLEWHERE ITMATTERSIf your goal was to build your biceps, you’d targetthose muscles with curls. Why curls? Because youcan feel your biceps contracting on each rep. Mostguys use the same logic in pursuit of abs: crunchesshorten the muscles, so that must be the best wayto work them.Except it isn’t.A 2008 study in the Journal of Strength and Con-

ditioning Research shows that exercises that extendyour body while keeping your lower back in a safe,neutral position, challenge the rectus abdominis– the six-pack muscle – 25% harder than crunches do.Try this: grab a stability ball and assume a plank

position – your toes on the floor and body straightfrom neck to ankles – but with your forearms on theball. Slowly push the ball out and away. Go as far asyou can while keeping your lower back completelystiff – that is, the arch in your lower back shouldn’tincrease or decrease. Pull the ball back, and repeat.Chances are, it’ll take a few workouts before you cando 10 reps with a good range of motion. And youmay find yourself with sore abs a day or two after-wards. But at least you’ll know you’re truly develop-ing these muscles.

WINTHEGAMEOF LIFECore training isn’t the answer to every fitness ques-tion.When researchers try to correlate core stabilitywith athletic performance, the results are under-whelming. But good strength coaches include coretraining in their programmes anyway; they know it’simportant for back injury prevention if nothing else.

10

SIT ON YOURBALLS!Everyone should

own a stability ball.Spend a few minutessitting on the ballinstead of youroffice chair andyou’ll strengthen

your core, which willhelp reduce yourrisk of lower-back

problems.

– Dr Nicholas DiNubileis a clinical assistantprofessor of orthopedicsurgery at the Hospitalof the University of Penn-sylvania and the authorof Framework for the

Lower Back.

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BELLY OFF guidE