THEARTOFPOWERLPOWER-UP YOURBENCHPRESSP16Real fitness forP11r
meADVENTURESTOTRY BEFOREYOUDIEP84 BUILD LASTING SUCCESSP345SECRET
WEAPONTO TORCHFATIN JUST TEN MINUTES P128P124P11SEPTEMBER/OCTOBER
2015ISSN 2200-968X9 772200 96800805FEATURESTHE PROS AND CONS
OFCROSSFIT48Can CrossFit actually improve yoursports performance?
If so, howcould youmake it even more optimal to meet yourindividual
sporting requirements?WEAK-POINT TRAINING:SHOULDERS80Discover
howmuscle imbalances occur,and what you can do to correct themusing
a weak-point training system.LIFT YOUR GAME
WITHPOWERLIFTING124Discover four good reasons whypowerlifting could
be the perfectaddition to your training - and learn howyou can
incorporate it today.MOTIVATIONBUILT TO LAST34With goals, actions,
insights andachievements as tools - you can buildsuccess that will
last a lifetime.A HEROS STORY40Turn your transformation at the
gymintoa best-selling epic by following the herosjourney of
everybodys favourite Jedi,Luke Skywalker.FROM SURGERY TO
STAGE140Jason Morris had no idea of the hereditaryblood disorder
that would turn his lifeupside down and push himto his
limits.CONTENTSSEPT/OCT
2015PhotoCredit:NoelDagantaSIATHEARTOPOWERLReal fitness for
nRTERNOTH ERP1 6FTUP RBEN U r menAD RESTOTRY
BEFOREYOUDIEP84BUILDLASTINGSUCCESSP34IN N NE5SECRET WEAPONTO
TORCHFATINJUSTTENMINUTESP128124P11SEPEMER/OCTOBER20 5ISSN 2200
968X9772200 96800805Model: James EllisCover Photo: Noel
DagantaCover Design: Leo Costa-LeiteMens Muscle & Health
Magazine is for informational purposes only. Consult a physician
before undertaking any exercise or nutrition program within Mens
Muscle & Health Magazine. It is your responsibility to evaluate
your own medical and physical condition and to independently
determine whether to undertake or adapt any of the information or
content provided in this magazine. Any exercise program may result
in injury and by voluntarily undertaking the programs provided, you
assume the risk of any resulting injury.COVER STORYFINDING
CONFIDENCE IN FITNESS62International cover model James Ellis talks
to MMH about his journey from skinny high school kid to ripped
fitness champion. 4SEPT/OCT 2015|Mens Muscle & HealthEVERY
ISSUE10WHATS ON 11 NUTRITION NEWS12HEALTH NEWS16FITNESS
NEWS26HEALTH CHECK36BODY PART EXPLAINED38GADGETS 46STYLE84 WEEKEND
WARRIOR90 AUSSIE PROFILE96SEASONAL TRAINING 120 UNIQUE FITNESS
APPROACH136MMH BEAUTY 138GEAR BOX140TRANSFORM 142SUBSCRIBE144EXHALE
TRAININGTHICKER TRICEPS COME IN 3S30Just by adding a little
intensity, youll beon your way to thicker triceps.A BIGGER BACK
&CHEST56Love your football? This back-and-chest workout is
specifically designedto give you the bigger back and chestrequired
for the demands of your sport.SHARPEN YOUR SIX-PACK128Get a
stronger, tighter core in just tenminutes by doing only a handful
ofexercises.NUTRITION10 REASONS YOU NEED BCAAS18Anyone looking to
increase their strength and muscle mass should get to know their
Branched Chain Amino Acids!DOES FRUIT MAKE YOU FAT?110We delve
deeper into the truth behind fruit, what it really does, and how it
affects your health and body composition.BETA-BERRY BLAST123 Amp up
your workout energy and recovery with a protein shake you can
really sink your taste buds into.136102124110116Mens Muscle &
Health|SEPT/OCT 20155PublisherFIT MEDIAA Division of Muscle Up
Media Pty LtdUnit 12/28 Jupiters PlazaLawrence St, Nerang QLD
4211Telephone 07 5527 2080Facsimile 07 5302 6463Email:
[email protected] PublisherMichael HenryCreative
Director Leo Costa-LeiteChief Photographer Dallas
OlsenEditorialAssistant to the Editor Erin LeckieSub Editor Ian
JessupEditorial Enquiries [email protected] ContributorsAdam
Blair, Andrew Papadopoulos, Andrew Terlich, Barbie Heng, Belinda
Reynolds, Brad Smith, Brad Soper, Brian Choi, Cam Wild, Craig
Lawson, Cyndi OMeara, Daine McDonald, Dominic Cadden, Geoff
Edwards, Greg Dolman, Greg Plitt, James Ellis, Jason Baca, Jason
Morris, Jeff Leech, Jessica Knox, Jodie Silleri, Joe Bishop, Joel
Bushby, Jonathan Jackson, Jordan Anderson, Kate Swann, Kristina
Mamrot, Kynan Nahrung, Lucinda Keily, Matthew Davidson B.Sc
M.Chiro, Michelle Richards, Neil Russell, Regie Simmons, Rob
Jackson, Shannon Bond, Stent Card, Stephen Fenech Photography
ContributorsCharlie Suriano, CM Photography, Darren Burns, Noel
Daganta, Red Bull Content Pool, Naim Chidiac, Shutterstock.com
Workout Equipment Supplied By:Cyberfit, Gym&Fitness, SMAI,
AgainFasterAdvertisingChanelle OHareM+61 4 0715 7241T +61 7 5527
2080F +61 7 5302 6463E [email protected] 3223 Nerang BCQld
4211 AustraliaSubscription and Reader ServicesAustralia and
[email protected] Box 3223 Nerang BC QLD
4211Telephone: 1300 80 75 80AU 6 issues $40.00 12 issues $80.00NZ 6
issues $40.00, 12 issues $80.00Overseas 6 issues $99.00Ive seen it
time and timeagain: something badhappenstosomeone(or what the
person perceives asbad)onlytohave something good come out of that
eventtakingplacewhenitdid. This is why Im a big believer of
thesayingeverythinghappens forareason.ItsalsowhyI
believethatwhenyouseea chance, you should take it.Im not talking
about stock marketstuff or betting on horses, Im
talkingaboutjobsandopportunities,likegetting hooked up with a new
businessthatislaunching.AlotofpeopleIhave crossed paths with have
had thesetypes of opportunities come their wayonly for them to pass
them up
becausetheydidntwanttotaketherisk,ortheysimplywerentwillingtoputinthe
hard work. They might have stayedsafe by not taking a chance on the
newopportunity, but they also stunted theirpotential for
growth.Here at MMH, we want to remindyou that life doesnt always go
to plan.Itsokaytomakemistakes.Wewerebuilt to push our limits.
Adversity onlycreatesabetterstoryFailureisjust a part of the
journey. So, the nexttime an opportunity presents itself,
askyourself: what kind of mark do I wantto leave on the world? Do I
want to stayin my comfort zone where its safe,
ordoIwanttogrow?Iknowwhatmy answer would be.
Chancesareifyoufocusonfollowingyourpassionsandcreating
afulfillingliferatherthanonyour bankbalanceorhavingaperfectresume
your risk will pay off. So, next timesomeoneyouknowgivesyouan
opportunity, dont just put your head in
thesand;ifitssomethingthatyoud liketobeapartof,itsprettymucha no
brainer. ThisissueofMMHispackedfull ofworkoutsandarticlestokeepyou
growingandpushingthelimitsinall areasofyourlife.Internationalcover
modelJamesEllistakesusthrougha rooftop cardio session on page 64,
while JoelBushbytakeshislegworkoutout of the gym and into the great
outdoors onpage102.Welearnaboutcreating
lastingsuccessfromourresidentlife coachGeoffEdwardsonpage34and
discoverhowtodesigntheperfect running program on page 96.
Asalways,enjoythisissue,train hard and keep your eyes open for
newopportunities!Dallas OlsenChief PhotographerTAKINGCHANCES HAVE
YOUR SAY!Want to see more or less of something in MMH? Email us at
[email protected] and have your say! Photo Credit:
Shutterstock.com6SEPT/OCT 2015|Mens Muscle & HealthMESSAGE FROM
MMHAustralian quality Peptides prescribed by Australian
Doctors.Visit us online or call to speak with a customer service
representative about your specific requirements.When ordering,
enter this coupon code MM#915 for FREE SHIPPING**Exp 30th September
20151300 100
460|[email protected]|www.peptidesdirect.com.auMEETOUREXPERTSCraig
LawsonCraigLawsonsworkhasfeaturedintopinternationalmagazines,websitesandbroadsheets.His
knowledge and critique is often called upon to judge style
competitions as he keeps his finger firmly
onthepulseoftrendsaroundtheworld.HerunsriotonlineunderthealiasMrFashionManat
www.craiglawson.net/tag/mr-fashion-man.Cyndi OMearaCyndi OMeara is
a nutritionist and founder of Changing Habits - a health and
nutrition education company that has gone from strength to strength
since Cyndi wrote her bestselling book Changing
Habits,ChangingLivesin1997.Cyndinowwritesdietprotocols,cookbooks,doesnationaltours,
has a line of products and is prolific in the media as an expert on
all things health. Cyndi now travels,
spreadinghermessageofhealthandnutritionandisoftenheardonradio,televisionandwritesfor
several magazines. For more information visit
www.changinghabits.com.auGreg Dolman Greg Dolman developed an
interest in sport from an early age. It was his involvement in
rowing that led him to the gym, where he discovered his passion for
lifting weights. After other gym members began to notice Greg and
approach him to ask for assistance, he found the bodybuilding scene
and began coaching his mates through the gym-to-stage process.
Gregs interest in the working of the human body soon turned towards
the effects emotions have on the different levels of the bodys
energy systems, and he undertook studies in kinesiology and healing
modalities to expand his knowledge in these fields. Having gained
first-hand experience by working through his own emotional and
physical challenges, Greg now assists his clients in overcoming
their own challenges by understanding the body/mind connection.Dr.
JodieSilleriDr Jodie Silleri is a leading cosmetic physician at the
enRich Dermatology and Cosmetic Surgery Centre, founded by
world-renowned cosmetic and dermatology specialist Dr Michael Rich.
In addition to this she also operates as a general practitioner.
Unlike most cosmetic physicians, Dr Jodie takes a holistic approach
to health care and extrapolates this to cosmetic medicine when
addressing age-related and skin care concerns. Dr Jodie graduated
from the University of Queensland with a Bachelor of Medicine and
Surgery in 2003, and received her Royal Australian College of
General Practice Fellowship in 2009. Before her time in medicine,
she was awarded a Bachelor of Science with Honours in 1999, as well
as the prestigious University of Queensland Medal for academic
excellence.Stent CardStent Card is a treating physiotherapist
assisting people to live a pain-free and healthy life. Stent
believes knowledge is
power,havingastrongfocusoneducatingpeopleandhelpingthemachievetheir
physical and
mentalbest.Stentprovidesinformativearticlesonallthingsfitness,injuryprevention
and rehabilitation. Stent has his Masters in Physiotherapy and
Bachelor in Exercise Science graduating from Griffith University on
the Gold Coast. His passion strongly lies within health and fitness
and he is also a qualified personal trainer and sponsored fitness
model competitor. For any enquires contact Stent via
[email protected] CardCyndi OMearaDr. Jodie SilleriCraig
LawsonGreg Dolman8SEPT/OCT 2015|Mens Muscle &
HealthCONTRIBUTORS get activeOctober 18, 2015RUNMEDIBANK MELBOURNE
MARATHONOctober 18More than 30,000 participants are expected to
finish the MedibankMelbourne Marathon Festival with a lap of the
iconic MCG on Sunday 18October. Runners of all ages and abilities
can compete in one of five distanceson offer at the festival of
running, including the Medibank MelbourneMarathon (42.195km), Half
Marathon (21.1km), 10km Run, ASICS 5.7kmRun and the ASICS 3km Walk.
Since 2012, the Medibank MelbourneMarathon has held the title of
Australias largest marathon and organisersexpect to retain the
mantle with entries tipped to surpass 7,000 in the mainevent
alone.For more information or to register,
visitwww.melbournemarathon.com.auADVENTURETOUGHMUDDEROctober
17-18You asked for new, and this unique Melbourne course delivers
in everyaspect. This course truly has it all: a ready-built
off-road track with thickneck-deep mud, soul-destroying hills,
plenty of dams and natural creeks, andunforgiving undulating
terrain that will have your legs begging for mercy. Wellalso be
bringing all our brand-new, never-before-seen-in-Victoria
obstacles,direct from the US. You thought you knew Tough Mudderjust
wait untilOctober.For more information or to register,
visittoughmudder.com.auOctober17-18OBSTACLERUN FOR YOUR
LIVESSeptember 5 | WESTERN SYDNEY PARKLANDS Run For Your Lives is a
one-of-a-kind obstacle sports event brought to you by
Singapore-based sports entertainment company Action X.The race
takes
participantsthroughaseriesofphysicallychallengingobstaclesthroughout
a zombie-infested course.Participants have the option to race as a
Survivor oraZombieand,followingthe90-minuterace,willbegreetedwithan
Apocalypse Party with dance music, entertainment and fringe
activities past the finish line.Run For Your Lives Australia
tickets will be eaten up quickly so dont miss your opportunity to
participate and RSVP now!For more information visit
runforyourlives.com.auSeptember 5, 201510SEPT/OCT 2015|Mens Muscle
& HealthWHATS ONsnacks over sexAustralia is a nation ruled by
snack cravings, with almost two thirdsof us experiencing cravings
for snacks, overshadowing the urge forpartner time between the
sheets according to recent research thatsuggests Aussies care more
about satisfying their appetite than intimacy.Notably, the study
shows Australians snuggle up with snacks in bed as atop snacking
hotspot for over half the population, suggesting a sense ofTHE
PERCENTAGE OF AUSTRALIANSWHO WOULD CHOOSE THEIRFAVOURITE SNACK OVER
INTIMATETIME WITHTHEIR PARTNER **The researchwas conductedby
StollzNowResearchbetween8-16December 2014andis basedonanationally
representative sample of 1,008.spiceit upBurn body fat and
cholesterol atthe same time with capsaicin thesubstance in chillies
that makesthem spicy by consuming chilliesor a capsaicin
supplement. Researchindicates that it has some greatheart-health
benefits too. It canhelp to reduce total cholesterol levelswithout
reducing the good HDLcholesterol that you want to have inyour
circulatory system. Make sure ifyou are supplementing to follow
theregulations and recommendationsfor max effectiveness in making
youleaner and
healthier.DIDYOUKNOW?TheCarolinaReaperistheworld'shottestchilli
pepper,
saidtobe100timeshotterthanajalapenoandratedatmorethan2millionScovilleheatunits(SHUs).good
fat, bad fat The closer scientists looks at trans fats, the further
away they want
toget.ResearchersattheOregonHealthandScienceUniversity found that
people who had higher blood levels of trans fats had more
problemswithmemoryandcognition.Thetheorybehindthisis that trans
fats may displace fatty acids in brain neurons. To reduce
thechancesofthishappening,andtoimproveyourmemoryand cognition,
avoid products containing partially hydrogenated vegetable oils
such as fast foods and foods that have been highly processed.
TAKE-HOME MESSAGE Consume more fish, especially species low in
mercury and high
infattyacidssuchassalmon(andpairitwithcoriandertooffset any
mercury). When baked or grilled and eaten at least once a week,
fishcanincreaseyourbrainsgreymatterandreduceyourriskof Alzheimers
disease.Photo Credit: Shutterstock.comMens Muscle &
Health|SEPT/OCT 201511NUTRITION NEWStestosterone troubles
AstudyintheJournalof Endocrinologyhaslinkedobesity
inmaleadolescentstodecreased testosterone. Dr. Paresh Dandona of
theUniversityofBuffalosmedical school, who authored the study, said
obese young males had 40-50 per cent
lowertestosteronelevelsthanmales ofthesameagedemographicwith
whatisconsideredanormalBMI index rating. Obesity can lead to many
problems includingdiabetes and heart disease - and low levels of
testosteronecan slow or stop males from reaching sexual
maturation.A male not having his maleness, as Dr Dandona said,
isone of the most upsetting experiences for a young man,especially
when constantly surrounded by others who arealready growing and
maturing into adulthood.75%Of theadult
Australianmalepopulationareconsideredoverweight or obese,
withthatnumber ontherise.**AsianJ Androl. 2014Mar-Apr; 16(2):
223231.walk it off before youput it onMost of us cannot honestly
deny enjoying (indulging) insome chocolate from time to time. If
you are one of those peoplewho really struggles with your chocolate
addiction, especiallywhen there is something stressing you out that
is also incrediblyimportant then its time to walk it off.
University of Exeterresearchers say when regular chocolate eaters
were active 15minutes before completing a mental task i.e.
organising themonthlyaccounts, theyateabout half
asmuchchocolatewhile working as those who stayed sedentary
beforehand. Theresearchers theory is that exercise reduces stress
and thereforecurbs cravings.DID YOU KNOW?Chocolate contains
serotonin, which acts as an anti-depressant and stimulates
endorphin production. So next time youre feeling blue, grab some
dark chocolate and see if it lifts your mood! NOTE: read the
previous item before indulging!Photo Credit:
Shutterstock.com12SEPT/OCT 2015|Mens Muscle & HealthHEALTH
NEWSstay in shape as you age We all know that exercise is the key
to living healthier but its also important for keeping the effects
of ageing under control. Exercise has the potential to decrease the
risks of dementia, sleep quality and depression while increasing
your mood. The British Heart Foundation found that 44 per cent of
adults dont exercise, greatly impacting on their wellbeing and
ageing. Practise working your muscles by samplinggetting up and
sitting down on chairs. This willincrease mobility and core
strength. Keep co-ordination by also taking part in tai chi classes
orsingle leg stands.Muscle weakness is a huge problemduring thisage
and studies report that 1 in 3 people over 60will fall over each
year. Focus on exercising forshorter periods, jogging and swimming,
whilemaintaining strength training.In this period, 30 minutes of
daily exercise cancut high blood pressure risks by 20%as
thearteries begin to stiffen. Basic exercise such ascycling,
swimming and even mowing the lawnare simple effective ways to stay
on top of thefitness age game.This is the prime weight-gaining age
as themetabolismslows. Just 30 minutes of traininga day is ideal.
Incorporating strength-basedworkouts is a perfect way to build back
up themuscle mass that decreases over the years.In this period,
ageing starts to set in and there is arisk of over-active injuries.
You need to work harderat keeping in shape than in your 20s.
Participationin long, moderate-paced runs is a good way to keepfit
while not risking serious injury. Best way to measure your fitness
is with a beep test. A good result is a score of 10-11. However, if
your score is