Men's Fitness South Africa MarchApril 2022

Compression top SHORTY and bottom: 2XU THE BARBER ENLIGHTENED ADVICE FROM GROOMING EXPERT SHORTY MANIACE I want to be a badass and I’m dying to shave my head for the use the rowing machine summer. How should I do it, and more often. But I worry it Q Rowing incorrectly serving since the this: Muscles grow how do I maintain it? goal is to keep best when you might be terrible for my lower can be bad for your your saturated give them lots CLAY E., MONMOUTH, USA fats below 20 of sets of heavy back. What’s the right—and back; but with the right grams for the day”. weights, then Q Look at you, wrong—way to use it? form it actually stren- let them recover brother! If you want gthens your core and Once you’ve between workouts. to go full Howie done that, you’re “Anything that Mandel, sure, just JOHN R., PORTLAND, ME back, says Bryan on your way. interferes with go get a glide shaver “Because of its the ability to lift (a safety razor that Volpenhein, three-time high protein hard by fatiguing sits on your thumb). content, biltong the muscles, or Olympian and 2004 gold medalist in the Men’s Eight. It’s is a great snack with the ability to But know that choice since it recover, is going when people do also an insanely effective full-body workout. If you weigh stabilises blood to reduce muscle things at home, sugar while growth somewhat”, things can go 84kg, you’ll burn about 622 calories an hour rowing at a providing amino says Israetel, who’s wrong. That’s how acids that promote also the head the mullet got moderate pace, and about 754 an hour at a strenuous in- muscle growth science consultant started. I’d advise and recovery”. for Renaissance you to go to your tensity. As for form, “Start at the catch, where the handle is Periodisation, barber. He’ll shave If I want to bulk up, and author of The your neck right and closest to the monitor”, Volpenhein says. “Keeping your should I cut out Renaissance Diet. taper it out; he’ll running entirely? also make sure your body angled forward so your shoulders are in front of your So if you’re hairline looks as DONOVAN R., FERGUSON, USA lifting for your natural as possible. hips, and your arms are straight out in front of you, push legs, yeah, running It’s not as easy as QNot exactly, says on “legs day” might you think. Too short your legs. When your legs are almost flat, swing your body power lifter Mike not be a good idea. is too “military”, and Israetel, professor But a few laps too long is like a wet open while still keeping your arms straight. When your body of exercise science won’t undo all your tennis ball. at the University of work. is just past perpendicular, you can pull your arms towards Central Missouri, Shorty Maniace is the USA. proprietor of J.P. Kempt your body to finish the stroke”. Just be sure to let your arms It works like Barbor & Social in and body reset properly before you start to slide and bend San Francisco, USA. Send your questions to your knees. As you learn, Volpenhein reco-mmends 30 to askshorty@mens 45-minute intervals of 4 minutes of rowing and 1 to 2 minutes fitness.com. of stretching off the machine. Keep strokes per minute to 22 or below. Grooming by Suzanne Katz for Wilhelmina Biltong is so popular Strudwick, MS, which is found now, but is it really RD, and sports in the fatty healthy? dietician who’s cuts of meat, worked with and increases SAM K., HONOLULU, USA NFL and MLB cholesterol levels. players. “Be sure Aim for less Q“Yes, biltong to check the label than 5 grams of can definitely be for saturated fat saturated fat per healthy if you know what to look for”, says Christina MAR/APR 2022 MEN’S FITNESS 49

Ask Men’s Fitness The mile-high question: KISSING CAN So how does one TELL YOU A LOT actually go ABOUT YOUR about having sex SEXUAL in an airplane CHEMISTRY bathroom? WITH A GIRL. DAVE S., RALEIGH, NC SEX Is there any way to for. If you feel she’s The girl I’m seeing about it. Ask her The bigger the FILES tell when I meet a girl a bad kisser (she’s likes to have sex why she seems to plane, the easier whether or not we’ll tight-lipped, or mostly when she’s want to have sex this is going to be THERAPIST have good sex? I’ve slobbery, or bangs really tipsy, or primarily when she’s to pull off (so AMBER met girls I think are teeth, or doesn’t drunk. It’s kinda drunk. Tell her she’s plan ahead and smart and attractive, know how to use not that sexy. What sexy, but that when save this tryst for MADISON but when we’re in her tongue) that should I do? she’s drunk, it feels a cross-country ADDRESSES bed we just don’t could very well more like you’re or transatlantic YOUR MOST have that spark. translate to how TOM S., SAN FRANCISCO, USA having sex with her flight. And it’s a she’ll be in bed. hammered alter ego lot easier for two INTIMATE DEVON H., PORTLAND, ME, USA Q My guess here is than her. people to slip QUESTIONS Having said that, that your girl has into the tiny Q There’s not much there’s a lot that some issues with She’s going to lavatory when you can know about can go wrong in the sex. If she didn’t, feel a lot more the lights are Trunk Archive; Madison: Jimmy Fontaine sexual chemistry sack the first time, she likely wouldn’t comfortable if dim) so do it on a without having sex. when you’re both have to get smashed you initiate a late-night flight. You can’t judge a girl’s nervous. As you get to do it. Maybe she conversation about (And if someone sexual prowess by more comfortable can’t let herself relax it. You probably don’t sees you going in how she talks or flirts. with each other, the unless she’s had want to hear this, but at the same time, true chemistry will a few, or she’s had she can’t be enjoying you can always But if there’s any begin to emerge. So some sexual trauma sex that much if she say one of you is somewhat reliable give it a few tries in her past and is only seems to want sick). The best indication, it’s before you give up self-medicating in to do it when she’s position is good, old-fashioned completely. order to deal. smashed. probably having kissing, which is your girlfriend way more important Whatever the sit on the basin than it’s given credit issue is, talk to her while you stand. Of course, if the basin isn’t pelvic height for you, then she can lean over while you come from behind, or you can try lifting her up. Whatever you do, I’d use the basin for leverage over the toilet. Even the thrill of joining the mile-high club can’t make up for the piss mixture soaking the floor around an aeroplane commode. 50 MEN’S FITNESS MAR/APR 2022

Ask Men’s Fitness MORE THAN MEATS THE EYE: RED MEAT IS A GOOD SOURCE OF PROTEIN AND IRON. What’s the “accepted” Q “Red meat is an founder of the your business, so excellent source of Not Your Average do the right thing, number of nights per protein and iron”, Bro-dating website: but don’t go all Judge “What if the tables Judy on his ass. week that a guy can eat says Helen West, a I saw my friend’s were turned and it UK-based dietitian girlfriend on Tinder, was your girlfriend I’ve been hearing red meat and still be and blogger at and he definitely who was on Tinder a lot about “warm- doesn’t know she’s behind your back. grain salads”. WTF considered “healthy”? foodandnonsense. on there. Should I say Wouldn’t you want are they, and why do I something? to be told?” want them? JOHN R., PORTLAND, ME com. However, JOSEPH W., CRANSTON, RI And though PETE R., DUBUQUE, IA “while moderate telling him may Q This isn’t the make him hate Q “Basically; they’re amounts of lean red news you want you for a while, salads with a to hear, but you in the long run, whole-grain base meat are fine to include in your diet”, she adds, “eating probably should tell he’ll appreciate of farro, barley, him, says dating your honesty and wheatberries, or lots of it has been associated with shorter life spans”, and relationship loyalty. quinoa, with other coach Becca Hirsch, ingredients like Peden & Munk / Trunk Archive so best to stick to three or four times a week. And not all A note: If you do vegetables, fruit, decide to tell him, or meat mixed in, meat is created equal. “There’s now strong evidence don’t just blurt it that are served as a out. “Be tactful warm entrée”, says that eating large amounts of processed meats (like about the situation food blogger Amber you choose to Ketchum, MDS, RD, sausage, bacon, salami, and lunch meats) can be quite bring it up in; and owner of Homemade be sure to make it Nutrition. harmful”, she says, because of the potentially cancer- clear you’re telling him because you And you definitely causing nitrites and nitrates they contain, and should feel it’s your duty do want them. as a friend”, says “These grains are be limited to a card-deck-sized portion once or twice a Hirsch. “I’d also give hearty, filling, him just the facts”. and an excellent week. Bummer. In other words: No source of complex editorialising or carbohydrates, advising. fibre, and protein”, Ketchum says. “If Also important: you’re trying to Support him lose weight or build in whatever he muscle, choosing decides to do. “He meals that use may get angry and these whole grains break up with her as a base can be an immediately, or he excellent choice may decide to do because they also nothing”, Hirsch give you long- says. It’s not really lasting energy”. MAR/APR 2022 MEN’S FITNESS 51

A KING STAYS A KING Anthony Tumminello This issue we’re hanging out with a friend and one of the most trusted experts in the fitness industry, An- thony Tumminello who is truly a man of many talents, and now, he is on a mission to help others better them- selves every day. Anthony’s broad skills-base and knowledge helps him better understand how to com- bine diet and workout routines to maximize results. He’s a nutritionist, strength coach, businessman and the inventor of a unique training pro- gram called Method Training. Here, Anthony gives us his top tips and advice on how we can level up our own fitness game! Check it out! Photography John J. Justiniano | @JustinianoPortraits Cover Photo Jason Ellis | @jasonellisphoto 52 MEN’S FITNESS MAR/APR 2022



Welcome back Anthony, it’s a pleasure to have you make We all got started somewhere, we’re interested to know the cover again. You’ve come such a long way in such more about your own personal fitness journey, how you a short space of time and it seems there’s nothing you got started and who were some of the people who really can’t do. How has your own personal fitness journey been inspired you to get to where you are today? I started in since the last time we spoke and what are a few of the college by receiving a bachelor’s degree in exercise science and proud accomplishments you’ve achieved since? First and became a strength and conditioning coach for a minor league foremost, thank you so much for having me back and for this hockey team right out of school. amazing opportunity you guys have given me for the second time. It is a complete honour once again being on the cover I was clearly inspired by fitness icons as a child like feature for not only the most iconic fitness magazine but also Sylvester Salone. As far as my professionalism I was inspired my all-time favourite growing up throughout my years. by a lot of my coaches and exercise science professors. As I started in the personal training industry seeing some of the To answer your question about my own fitness journey, I have top trainers that were out there and quite honestly, they were been doing this for over 20 years and right now I am just main- making a lot of money doing what they loved and what they taining my own physical goals and keeping my metabolism as were passionate about is really what drove me. Never did I fast as was when I was younger. think that I would end up on the same magazine covers like Men’s Fitness like my idols. Quite honestly the most amazing part since we last spoke is We’ve read a lot about you being an official Method Trainer all the positive international feedback I have been getting and have seen some of the amazing body transformations since the four cover features. With that being a strength and on your @officialmethodtraining Instagram page. For those conditioning coach for professional boxers that have been tele- not already in the know, what is your Method Training vised on ESPN and other networks. It has really been a great company about, and how can it benefit the everyday person experience having helped them via strength and conditioning looking to improve their own fitness levels and physical to become highly successful champions on the world stage. conditioning? If you breakdown the definition of method 54 MEN’S FITNESS MAR/APR 2022

which is orderliness of thought or behaviour; systematic planning or action a particular form of procedure for accomplishing or approaching something and the definition of training which is the action of teaching a person or animal a particular skill or type of behaviour undertaking a course of exercise and diet in preparation for a sporting event this is how I wanted to define my approach on everyone’s indi- vidual fitness goals, regardless of it is medical, strength and conditioning or corrective exercising or basic overall health and fitness. Bottom line I want to be able to train anybody for anything in the fitness world. Your website officialmethodtraining.com looks awesome by the way. It’s clear you’ve had a positive impact on so many people’s lives. What would you say are some of the biggest misconceptions people have when starting a workout regime and sticking to it even when times get hard? I always say fuck motivation it is all about the disci- pline and being accountable to someone. Being accountable to a trainer, nutritionist or coach is the most important aspect of staying on point with any program. Now obviously there is a science about this, and it isn’t only about account- ability so it is my job to figure out what will work best for the individuals’ limitations like work schedule overall health and specific goals that they may have based on bloodwork, food allergies and any physical injuries that must be taken into consideration before getting started. When it comes to training athletes what must be improved is their perfor- mance in their specific sport of competition. When it comes to fitness it’s easy to think that it’s all about training hard, 6 days a week, and pushing yourself to the limit that we often forget the importance of healthy food and adequate rest days. How important is meal prep, supplementation and rest days and how can people optimize all three to get the most of out their workouts? Nutrition, and rest for proper recovery is way more important than people think. In fact, it is about 80% of any fitness program. Meal prep is beyond important because being prepared for anything equals optimal success. Having that food ready to go and in front of you saves you anxiety, time as well as not having to worry about making a bad decision when it comes to eating. When it comes to supplementation, supplementation is exactly what it means. When we use supplements what we are doing is adding specific micronutrients to our daily routine that we are not normally getting from our food. Obviously, performance supplements are even more impor- tant when it comes to recovery helping repair or rebuild muscle and reducing tons of inflammation. Specifically, once again when it comes to athletic performance what MAR/APR 2022 MEN’S FITNESS 55

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people most commonly overlook We just have to ask, what is a typical calorie deficit or completely neglect to realize is workout week for you like? My typical the importance of hydration. Not workout routine at this point is very old We all have highs and lows, when just meaning water in the body but school. I train one muscle group for five you have those low times which can replacing electrolytes and replenishing days out of the week resting the other happen to even the best athletes, glucose levels in the blood. two days. Typically, I take Wednesday what helps you stay motivated to and Sunday completely off. Working keep pushing harder to become the Now recovery is probably the most my bigger muscle groups such as back best possible version of yourself, important out of the three because and legs on my higher calorie days every day? Quite honestly my clients what people don’t understand once which are Monday and Thursday. are really what motivates me the most. again is you do not build or rebuild Again, depending on my goal, I will As much as they are accountable to muscle as you are training, weight- switch up each weight training routine. me, I am in fact just as accountable to lifting etc. you are actually breaking Whether it be for muscle maintenance, them. Being the best version of myself that muscle fibre down, with rest and muscle growth or preparing for a cover as corny as that may sound, I feel sets recovery tactics such as ice baths, shoot in which I will have to keep the the best example. I always say walk the saunas etc. this is when your muscle rep range higher using more isola- talk meaning if I am staying motivated fibres rebuild and repair essentially tion machines and cable mechanisms on a consistent basis career wise and making them bigger, faster and because I am on either a carb cycle or giving them my blood sweat and tears, stronger. MAR/APR 2022 MEN’S FITNESS 57

I expect the same in return. What really also customize your mails via bulk orders inflammation in the body and affect your keeps me going is seeing how much we to fit your specific macros. digestive system in such a negative way have affected not only their fitness goals which in turn affects your metabolism (fat but their entire lifestyle in a positive way. To the average gym-goer strength burning) as well as spike the insulin in the That is the real motivation. coach training seems self-explanatory body inconsistently. When customising but people don’t realize it actually nutrition programs for an individual there From hydration supplements to healthy involves very serious training aimed at are certain factors such as food aller- meals, and even a number one nomi- establishing and maintaining a strength gies and other health concerns like high nated gym, Pro-Fit in Deer Park, how and conditioning program, improving cholesterol, blood pressure and diabetes. do you manage to find time for all that overall performance, reducing injuries, As far as myself at this point I always have while still having a personal life and and promoting a life of fitness - which a clean source of animal protein which I spending quality family time? Doing we can all benefit from. What advice like to keep to about 6oz to 8oz based on what I love makes me feel very blessed would you give someone considering my muscularity, a moderate amount of regardless of the sacrifice of time and starting such a serious and life- healthy carbohydrates like rice or sweet effort. It is true what they say, do what changing journey to better themselves potatoes and a small amount of healthy you love, and you will never work a day now and into the future? The biggest fats like avocado and almonds as well as in your life. Training is, more than just thing is consistency and having a daily a good amount of a green vegetable to a career to me it is a lifestyle. It is very routine that is repetitive, so your body help with digestion and fibre which helps fulfilling to me that I have an amazing knows exactly what to expect as far as metabolize everything else. purpose in life, and I love having to be food, training, and daily activity. Your somewhere on a daily basis knowing that body is like a robot and being consistent Where can our readers follow you on you have people depending on you. At will help all of your bodily systems, how to social media or get more informa- the end of the day, I am just like any other recover, repair and metabolize. However, tion about your latest events, news man. At the end of my work week, I enjoy seek the help of a real professional and and updates on the newest fitness spending time with my fiancé, friends not an influencer. I like to compare it like programs? I really only utilize Instagram and family. Getting together and relaxing this; you would never ask a lawyer for legal as far as social media goes. You can follow with a good premium cigar. Which I am advice and then tell them what you think @atmethodtraining to see what I am actually starting my own cigar line trying they should be doing instead. Most impor- up to personally and @officialmethod- to incorporate some business with a little tantly you must trust the process and stick training to see what I am up to profes- pleasure; that is my motivation. to one coach or trainers’ philosophy, too sionally and the other companies that many opinions will leave you confused, I affiliate with as well as the latest and Could you tell us more about your meal sporadic and discouraged greatest progress and amazing transfor- plans and your awesome Fyool hydra- mations my clients have made tion supplement range and where our For readers looking to start your readers can get their hands on some of program, what is the best way they can It was a pleasure having you again your products? As I was discussing before go about it, where can they get more Anthony, if you have any last words of the importance of hydration is eminent information and how can they go about wisdom, please share, otherwise, we to any fitness program or overall health. signing up for the Method Training wish you all the best of success and Fyool supplements was actually created to program? We do offer custom online hope to see you again, soon. I have said help combat the symptoms of covid-19 by programming via officialmethodtraining. this in the past but the most important hydrating the body way more efficiently com website. Anyone can go on and fill thing when seeking out a fitness profes- with minerals, electrolytes and coconut out a questionnaire and then we can start sional is to make sure that you check their water. This is way better for your average their fitness journey. credentials, their educational background water intake and has no sugars that causes as well as their experience in the field. inflammation like Gatorade and other As a nutritionist, how important is There are way too many fraudulent people sports drinks. Fyool can be purchased at nutrition as part of a complete training in this industry. You can literally fake www.fyoolsupplements.com you could regime and what are some of your anything on the internet. also check time out on Instagram @fyool. absolute favourite foods to include, and supplements. big no-no foods to avoid when planning Also never compare yourselves to My meals are from an amazing small your meal prep? Big no-no foods are any anything you see on some of these influ- business based out of Long Island called bread or yeast products, dairy, processed encer fitness pages because a majority of it Healthy Meals Direct. They are a meal foods, junk foods and anything with high is not reality. prep delivery service that has tons of amounts of sugar are definitely big no-nos. options even for a picky eater and you can The reason being, is that these foods cause 58 MEN’S FITNESS MAR/APR 2022

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Build a “Baywatch” body Use the workout that got Zac Efron pumped for Baywatch to create your own sun- and-sand worthy physique By Sean Hyson, C.S.C.S. Q Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teen-film hit High School Musical) has shocked the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. How’d you like to do something similar? T-shirt and watch: TOMMY HILFIGER Jeans: BALDWIN 60 MEN’S FITNESS MAR/APR 2022

OBodyBook Celebrity workout How It Works Perform each workout QEfron’s training was constantly evolving, but for us, Murphy condensed the best of it into a three-day (Day I, II, and III) once split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day). per week, resting a day The main feature of the workout is super-setting; doing two exercises back-to-back with no rest in Directions between each session. between. Not only does this approach save time, it also doubles as cardio, burning more calories and enhancing the “pump” that drives more nutrition-filled blood into the muscles for fast growth. The exercises are Since it was important that Efron not just look like a lifeguard but be able to perform like one too, paired (marked A and some exercises are explosive to build speed and agility along with muscle mass. See you on the beach. B) and done as supersets. complete one set of A and then B before resting 60 seconds. Repeat for all the prescribed sets before moving on to the next pair. DAY I: 1A 1B BACK & STRAIGHT-ARM PULLDOWN AB WHEEL BICEPS ROLLOUT Sets: 3 Reps: 8–12 Rest: 0 sec. Sets: 3 Reps: 8–12 Attach a straight bar to the top pulley of a cable Rest: 60 sec. station and grasp it with hands shoulder-width apart. Bend at the hips a bit to feel a stretch on Kneel on the floor your lats, then pull the bar to your hips with your holding an ab wheel arms straight. under your shoulders. Brace your abs and roll forward until you feel your lower back is about to collapse. Roll yourself back up. 2A SEATED CABLE ROW Sets: 3 Reps: 8–12 Rest: 0 sec. Attach a straight bar to the low pulley of a cable station and sit on a bench or the floor. Row the cable to your sternum, squeezing your shoulder blades together in the finished position. 2B 3A 4A Styling by Christina Simonetti and Angel Macias; Grooming SUSPENDED NEUTRAL- CHINUP by Mat thew Tuozzoli/Atelier Management using Dior Homme ROW GRIP PULLUP Sets: 3 Reps: 8–12 Sets: 3 Reps: 8–12 Sets: 3 Reps: 8–12 Rest: 0 sec. Rest: 60 sec. Rest: 0 sec. Hang from a bar with Attach a suspension Hang from a pullup bar hands at shoulder width trainer to a sturdy that offers handles so and palms facing you. overhead object and your palms can face Pull your body up until extend the handles so each other. Pull your your chin is over the bar. that when you suspend body up until your chin is your body from them, over the bar. 4B you’ll be at an angle to DUMBBELL the floor that allows you 3B BICEPS to complete 8–12 reps. LAT CURL Hang from the handles PULLDOWN with abs braced and FROM KNEES Sets: 3 Reps: 8–12 your body in a straight Rest: 60 sec. line. Pull yourself to the Sets: 3 Reps: 8–12 handles, retracting your Rest: 60 sec. Hold a dumbbell in each shoulder blades as you hand with arms at your come up. Set up at a lat-pulldown sides and palms facing station, but kneel on the forward. Without moving floor and allow the bar to your upper arms, curl stretch your lats. Pull the the weights up. bar to your collarbone. MAR/APR 2022 MEN’S FITNESS 61

OBodyBook Celebrity workout DAY II: LEGS 1A 1B LEG PRESS SUSPENSION SQUAT JUMP Sets: 3 Reps: 8–12 Rest: 0 sec. Sets: 3 Reps: 20 Rest: 60 sec. Set up in a leg-press machine with your feet Grasp the handles of a shoulder-width apart suspension trainer at and toes pointed out chest level and stand 45 degrees. Lower the with feet shoulder- platform toward your width apart. Squat chest until your knees down halfway, jump are bent 90 degrees, as high as you can, and then press the then land softly. platform up. Repeat. 2A 2B 3A SUPER- SWISS SWISS BALL REVERSE SETTING AND BALL HIP LEG CURL WALKING FOLLOWING EXTENSION LUNGE AN ORGANIC Sets: 3 Reps: 20 DIET GOT Sets: 3 Reps: 8–12 Rest: 60 sec. Sets: 3 Reps: 8–12 (each ZAC EFRON Rest: 0 sec. side) Rest: 0 sec. DOWN TO 5% From the top position BODY FAT. Lie on your back on the of the Swiss-ball hip With a dumbbell in each floor and rest your heels extension, bend your hand, step back. Lower on a Swiss ball. Brace knees and curl your your body till your rear your abs and drive your heels toward your butt, knee nearly touches heels into the ball to rolling the ball back the floor and your front raise your hips into toward you. thigh is parallel to it. the air. Repeat for each rep. 3B MOUNTAIN CLIMBER ON SLIDERS Sets: 3 Reps: 20 Rest: 60 sec. Place furniture sliders on the floor (or paper plates if you have a waxed floor) and set your feet on them. Get into a pushup position and draw one knee up to your chest. Slide that leg back while you draw the other one up to your chest. That’s one rep. Continue alternating legs at a brisk pace. 62 MEN’S FITNESS MAR/APR 2022

THINK “PORN-STAR BUTT” AS YOU BEGIN THIS DEADLIFT, AND PUSH YOUR BUTT BACK AS FAR AS YOU CAN. 4A DUMBBELL ROMANIAN DEADLIFT 4B KICK BUTTS Sets: 3 Reps: 8–12 Rest: 0 sec. Sets: 3 Reps: 20 Rest: 60 sec. Hold dumbbells in front of your thighs. Keeping your lower back in its natural arch, push your hips back From a standing position, jump and quickly kick your and lower your torso until you feel a stretch in your hamstrings. Allow your knees to bend as needed. butt with both heels. Land softly. Extend your hips to return to the starting position. 5B 5A SUSPENSION UNSTABLE TRAINER SINGLE-LEG SINGLE-LEG CALF RAISE SQUAT HOP Sets: 3 Reps: 8–12 (each Sets: 3 Reps: 20 (each side) Rest: 0 sec. side) Rest: 60 sec. Stand on a foam or Hold the handles of air-filled pad on one a suspension trainer leg. Hold a weight in the as you did for the hand on the same side. suspension trainer jump Place the other hand on squat, but stand on one a wall or grasp a sturdy leg. Squat down halfway upright object to steady on one leg and then yourself. Lower your jump as high as you can. heel toward the floor Land softly and repeat until you feel a stretch immediately. Complete in your calf. Then drive all your reps on one side the ball of your foot and then repeat on the into the pad to raise opposite side. your heel up. Complete all your reps on one side and then repeat on the opposite side. MAR/APR 2022 MEN’S FITNESS 63

OBodyBook Celebrity workout DAY III: SHOULDERS, CHEST & ARMS 1A 1B DUMBBELL CROSS- FRONT BODY CABLE RAISE RAISE Sets: 3 Reps: 8–12 Sets: 3 Reps: 8–12 Rest: 0 sec. Rest: 60 sec. Hold a dumbbell in each Attach a handle to hand in front of your the bottoms of two thighs. Brace your core facing cable stations. and, keeping your arms Cross your arms in straight, raise front of your chest and the weights up to grasp the opposite shoulder level. side’s handle in each hand. Raise them to 90 degrees. THE FLOOR 2A 2B PRESS DUMBBELL FLOOR PRESS PUSHUP STRENGTHENS A COMMON Sets: 3 Reps: 8–12 Rest: 0 sec. Sets: 3 Reps: 8–12 WEAK POINT Rest: 60 sec. IN THE BENCH Lie on the floor with a dumbbell in each hand and PRESS. hold the weights over your chest. Press them over Place your hands on the your chest and then lower your arms until your floor at shoulder width triceps touch the floor (not your elbows). Continue and lower your body pressing from this shortened range of motion. until your chest is just over a centimetre above the floor. 3A INCLINE DUMBBELL PRESS Sets: 3 Reps: 8–12 Rest: 0 sec. Set a bench to a 30-degree angle and lie back against it with a dumbbell in each hand. Press the weights over your chest. 3B DUMBBELL OVERHEAD PRESS Sets: 3 Reps: 8–12 Rest: 60 sec. Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Press the weights straight overhead. 64 MEN’S FITNESS MAR/APR 2022

Eat Like Efron THE DIET THAT CREATES AN ACTION-HERO BODY BY SEAN HYSON, C.S.C.S. Z Zac Efron dieted for his Baywatch role with pizza and cheeseburgers; just kidding (you wish!). In reality, he ate ultra-healthy for a transformation that took only 12 weeks. “I implemented an all- organic whole-food diet”, says his trainer, Patrick Murphy. Below are all the food categories Efron was permitted to choose from to put together his meals: Efron also supplemented with whey protein (unflavored),adds Murphy, who also stipulated it could contain no other ingredients (NOW Whey Protein Isolate is a good example). “He also hit a minimum of 3 litres of water daily”. Murphy won’t disclose specifics but says he had Efron change his caloric intake about every two weeks, along with his breakdown of protein, carbs, and fat. “My tweaks worked like a charm”, he says. No kidding. Lean Proteins Whole Grains High-Fiber Fruits • Chicken breast • Quinoa • Apples • Turkey breast • Brown rice • Pears • Pork loin • Oats • All kinds of berries • Egg whites • Fish Healthy Fats Vegetables • Steak (lean cuts like sirloin) • Seeds • All kinds • Nuts • Avocados Fat-killer combo. Salmon and spinach: go-tos for the ripped. Salad: Radius Images/Alamy 4A TRICEPS 5A CABLE PUSHDOWNS SINGLE-ARM CHEST ARE EASY ON PUSHDOWN PRESS THE ELBOWS AND TARGET Sets: 3 Reps: 8–12 (each Sets: 3 Reps: 8–12 side) Rest: 0 sec. Rest: 0 sec. THE OUTER HEAD OF THE Attach a rope handle Attach single-grip to a cable station and handles to the top MUSCLE. hold an end in one hand. pulleys of two facing Pull the rope through cable stations. Stagger the handle so that its your feet for balance full length hangs from and press the handles the attachment. (Or from shoulder level. grab both strands as shown here.) Extend 4B your elbow, pushing BOSU PLYO the handle down and PUSHUP away from your body. Complete all your reps Sets: 3 Reps: 8–12 on one side and then Rest: 60 sec. repeat on the opposite side. Place a Bosu ball on the floor, dome-side down, 5B and grasp each side SINGLE-ARM of it. Get into a pushup CURL position and stabilise yourself. Lower your Sets: 3 Reps: 8–12 (each body until your chest side) Rest: 60 sec. nearly touches the back of the Bosu and then Hold a dumbbell in one explosively press your hand and stand on body up so that the Bosu that same side’s leg. leaves the floor with Keeping your upper you. Land softly. arm stationary, curl the dumbbell. Complete all Hoodie: ADIDAS your reps on one side Shorts: BRANDBLACK and then switch arms Sneakers NIKE and legs. Tech: SONY MAR/APR 2022 MEN’S FITNESS 65

O BodyBook Meal plan Fat as fat burner. The omega-3 fatty acids in a sushi salad (page 104) could improve insulin sensitivity, stoking fat loss. burn fat!Eatfood— Food styling by Chris Lanier/Apostrophe Five dishes that melt fat right off. Q The fastest way to lose fat is to adjust your diet, not do more cardio. And that All you have to do is eat them. doesn’t mean cutting carbs and calories to the bone. You can let your food By Matthew Kadey, R.D. burn fat for you while enjoying delicious, gourmet meals with these recipes made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of the day, from breakfast through to dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill? 66 MEN’S FITNESS MAR/APR 2022

1) OVERNIGHT DIRECTIONS OATMEAL WITH BLUEBERRY 1) Blend together almond SAUCE milk, banana, honey, matcha, vanilla, ginger, Why it’s a fat beater: and a pinch of salt. Blueberries contain pterostilbene, an 2) Pour mixture into a antioxidant that a study in container and stir in the Journal of Agricultural chia seeds. Let mixture and Food Chemistry found sit for 10 minutes, may prevent fat storage. stirring often. Chill for at least 3 hours. Top MAKES: 1 SERVING with coconut flakes and pistachios and serve. Pro tip: Always choose INGREDIENTS N U T R I T I O N (PER SERVING) Greek yoghurt. This creamier version 1/3 cup rolled oats 204 calories, 5g protein, packs nearly double 2 tsp chia seeds 24g carbs, 11g fat the protein of regular 2 tsp cocoa powder yoghurt and halves the ¼ tsp cinnamon 3) SUSHI SALAD sugar content. ½ cup milk 1/3 cup plain Greek SHOWN ON PAGE 102 Bulk lightly. A one-cup serving of coconut flakes yoghurt Why it’s a fat beater: contains about 3 grams ½ cup frozen blueberries Salmon offers omega-3 of protein and 8 grams of 1 tbsp pure maple syrup fatty acids, which may fibre, making it a safe ½ tsp cornstarch alter fat metabolism and flavouring choice. 1 tbsp chopped walnuts improve insulin sensitivity. DIRECTIONS MAKES: 4 SERVINGS 1) In a bowl or 2.5-litre jar; INGREDIENTS mix oats, chia seeds, cocoa powder, and 1 ½kg skinless salmon cinnamon. Stir in milk fillets and yogurt. Cover and let soak overnight in the 1 cup shelled frozen refrigerator. edamame 2) In the morning, stir 3 cups cooked brown together blueberries, rice maple syrup, and cornstarch in a 1 cucumber, sliced into microwavable bowl matchsticks and heat on high, uncovered, for 1 2 carrots, shredded minute. Stir, then heat for an additional 1 1 avocado, thinly sliced minute. This is your blueberry sauce. 2 cups cubed fresh pineapple 3) Serve oats topped with blueberry sauce and 3 tbsp low-sodium chopped walnuts. soy sauce N U T R I T I O N (PER SERVING) 2 tbsp rice vinegar 413 calories, 16g of 1 tbsp sesame oil protein, 68g carbs, 12g fat 2 tsp Asian chili sauce, 2) MATCHA CHIA such as sriracha PUDDING 2 tsp minced fresh ginger Why it’s a fat beater: Made by grinding tea leaves 2 nori sheets, chopped into powder, matcha may positively impact DIRECTIONS genes associated with fat metabolism. 1) Place salmon in a large saucepan and cover MAKES: 4 SERVINGS with water. Bring to a very light simmer and INGREDIENTS cook for 6 minutes, or until fish is cooked 2 cups unsweetened through. Remove fish almond milk from pot and place on a plate. Gently break 1 banana apart flesh with a fork. 2 tbsp honey 2 tsp matcha green tea 2) Prepare edamame according to package powder directions. Toss 1 tsp vanilla extract together salmon, ½ tsp ginger powder edamame, rice, cucumber, carrot, Salt, to taste avocado, and pineapple. 1/3 cup chia seeds ¼ cup unsweetened 3) In a separate bowl, stir together soy sauce, coconut flakes rice vinegar, sesame ¼ cup chopped unsalted oil, chilli sauce, and ginger. Toss salad pistachios along with salmon in the dressing and serve topped with nori. N U T R I T I O N (PER SERVING) 557 calories, 39g protein, 59g carbs, 21g fat MAR/APR 2022 MEN’S FITNESS 67

THIS PORK RECIPE PUTS NO FAT ON YOUR BELLY. Smarter fats. Like salmon, avocados are filled with healthy fats that can lower cholesterol and help prevent fat storage. 4) PORK TACOS 5) SWEET 1 tsp smoked paprika WITH KIMCHI- POTATO MANGO SALSA HUMMUS ½ tsp cumin powder Why it’s a fat beater: Why it’s a fat beater: ½ tsp salt Kimchi is laced with The fibre in chickpeas capsaicin, the compound contributes to fullness, DIRECTIONS that gives chillies and so you consume fewer peppers their kick. A 2015 calories. 1) Steam or boil sweet study found that capsaicin potatoes until tender. increases the fat-burning MAKES: 6 SERVINGS effect of exercise. 2) Place cooked INGREDIENTS sweet potatoes and MAKES: 4 SERVINGS remaining ingredients 1 450g sweet potatoes, in a food processor INGREDIENTS DIRECTIONS and lime zest in a peeled and diced or blender and blend blender and blend until until smooth. Serve 1 450g pork tenderloin, 1) Season pork with salt the mixture is smooth. 1 400ml can chickpeas, with crudités such as sliced into 2cm rounds and pepper. Heat oil drained and rinsed sliced red pepper and Salt and pepper, to taste at medium on a large 3) Divide pork among broccoli, or slather pan. Add pork slices lettuce leaves. Top 1/3 cup plain whey protein the hummus on rye 1 tbsp grape-seed oil or and heat until cooked with kimchi salsa and powder crackers. canola oil through, about 3 avocado cream. minutes. ¼ cup tahini (sesame N U T R I T I O N (PER SERVING) 1½ cups chopped kimchi N U T R I T I O N (PER SERVING) paste) 1 cup cherry tomatoes, 2) Toss together kimchi, Juice of ½ lemon 232 calories, 9g protein, tomatoes, bell pepper, 300 calories, 25g protein, 27g carbs, 11g fat halved mango, scallions, 15g carbs, 16g fat 1 garlic clove, minced 1 orange bell pepper, and cilantro. Place 2 tbsp extra-virgin avocado, sour cream, chopped olive oil 1 mango, diced 2 scallions, thinly sliced 1/3 cup chopped coriander 1 small avocado ½ cup sour cream 1 tsp lime zest 12 large lettuce leaves 68 MEN’S FITNESS MAR/APR 2022

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Muscle up YO U R NEW COLOSSAL CHEST What’s the smartest, simplest way to get the upper body you’ve always wanted? Use some dumbbells and this routine. By Sean Hyson, C.S.C.S. Photographs by James Michelfelder Main squeeze. Dumbbells offer a greater range of motion than barbell exercises do. 70 MEN’S FITNESS MAR/APR 2022

O BodyBook Muscle up Q We love the barbell bench press as much How It Works Directions as you do; but just because you’ve been doing it every Monday night since high school QDumbbells don’t let you go as heavy as barbells, so don’t Perform the workout doesn’t mean you can’t change it up every once in fight it. Instead; follow this workout, which focuses on higher once per week, resting a while. Pressing with dumbbells is safer for your reps and keeping the muscles under constant tension - so at least a day before shoulders. It activates more pectoral muscle, they work to exhaustion. Dumbbells let you train your muscles and after any shoulder which means more focused training directly on through a larger range of motion (pressing with a barbell cuts training. Exercises your chest. Plus, at times when a home or hotel you off a few centimeters short), also correcting strength marked “A,” “B,”and “C” gym is all you have access to, dumbbells are the imbalances between sides. If you find yourself in a gym so are done in sequence, best weapon you’ve got. Follow this routine for bare-bones, that the dumbbells you have still aren’t heavy so you’ll perform one four weeks and we bet you’ll add as much as 1cm enough to provide a challenge, simply perform your reps more set of each without rest to your chest. slowly. In your endeavour for bigger gains, slow and steady in between. sometimes really does win the race. 1 Tank: ASICS INCLINE Shorts: NIKE DUMBBELL Sneakers: NIKE PRESS Sets: 3 Reps: 10–12 Rest: 90 sec. Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Press the weights over your chest. 2 SQUEEZE PRESS Sets: 3 Reps: 8–10 Rest: 90 sec. Lie back on a bench with a dumbbell in each hand. Press the dumbbells into each other as hard as you can, as if you were crushing something in between them. Keep the tension as you lift the weights over your chest. 3 DUMBBELL FLYE Styling by Christina Simonetti and Angel Macias; Grooming by Mat thew Tuozzoli/Atelier Management using Dior Homme Sets: 2 Reps: 12–15 Rest: 90 sec. Lie back on a flat bench holding a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs. Squeeze your pecs as you bring the weights together again. MAR/APR 2022 MEN’S FITNESS 71

4A DECLINE PUSHUP Sets: 1 Reps: As many as possible Rest: 0 sec. Get into pushup position with your hands just outside shoulder width and place your feet on a box or bench so your body angles toward the floor. Lower your body until your chest is about an inch above the floor and then press up. Stop a rep or two shy of your max. AFTER DUMBBELL PRESSING, PUSHUP VARIATIONS ARE THE BEST CHEST BUILDERS. 4B PUSHUP 4C INCLINE PUSHUP Sets: 1 Reps: As many as possible Rest: 0 sec. Sets: 1 Reps: As many as possible Rest: N/A Immediately move your feet to the floor after your last rep of decline pushups Turn around and place your hands on the box or bench and get into pushup and perform pushups normally. Stop a rep or two shy of your max. position so your body is inclined. Perform pushups at that angle to failure. 72 MEN’S FITNESS MAR/APR 2022

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OBodyBook Boost your strength Growth potential Optimising the human growth hormone (HGH) can naturally build muscle and cut your gut By Gene Stevens Q For as long as man has wanted a better body he has been looking for a wonder- drug that’ll give it to him. Of course, there’s no substitute for hard work and consistency when it comes to building muscle and losing fat. But the idea of a potent elixir that can help speed the process isn’t just a pipe dream either. The human growth hormone, or HGH, has the potential to pave the way for a younger, stronger, and healthier body. And best of all, your body’s already making it. Learn to boost your levels naturally and safely, and you can defy the aging process indefinitely. HOW HGH WORKS main driver of tissue RAISING growth. By itself, HGH LEVELS QHGH is made growth hormone NATURALLY from amino acids helps get more protein CAN KEEP YOU and secreted by into your muscles the pituitary gland; increasing growth, STRONG the control centre and grabbing fat from AND LEAN for most hormone your reserves and LONG-TERM. production which putting it into the lies at the base of the bloodstream to be brain. HGH is released burned for energy. in short bursts every Other benefits include three to five hours deeper sleep, stronger and dissipates rapidly. bones, and increased The highest levels sex drive. occur about an hour after falling asleep. Its FIGHT THE NOT-SO- peak secretion rate INEVITABLE DECLINE is during puberty, increasing muscle QHGH continues to mass and bone support our tissues density. This happens as we age, but levels mainly when HGH top out from ages stimulates the release 21 to 30, and slowly of Insulin-like Growth taper off while we Factor-1 (IGF-1), a enter a period called hormone that’s the 74 MEN’S FITNESS MAR /APR 2022

somatopause. Growth Get a lift. Exercises that HGH includes, supple- but closer to what a hormone reduces train many muscles, menting with certain healthy young man’s by about 14% every done for three or more hormone precursors levels are). 10 years from that sets each, boost HGH. that stimulate the point forward, which secretion of growth Foods high in is why we get fatter derived from, and US-based Mayo Clinic. levels of HGH release. hormone. Known as amino acids may also and weaker as we age. mimic testosterone. Thankfully, however, Uninterrupted and secretagogues, they bump up HGH pro- As HGH levels dive; They bring with them HGH can be supported include amino acids duction in your body. we can experience a a whole host of side safely and legally natural deep sleep is such as glutamine, Your basic protein- 30 to 50% loss of lean effects, including by making positive another major factor arginine, lysine, packed meats (such body mass, along with shrunken testicles lifestyle changes, in HGH release. The and ornithine. The as chicken, beef, a 10 to 50% increase and severe mood including weight importance of getting timing of taking pork, and fish) are in body fat, a decline swings. “Steroids training and better seven to nine hours these aminos, along good places to start, in bone density of can temporarily shut nutrition. of sleep on a regular with the amounts, is and dairy products around 3% a year, down your body’s basis has been gaining crucial to bumping up (such as milk, cheese, disturbed sleep cycles, natural production of A review of studies ground among HGH production. The and yogurt) can also and reduced immune testosterone, leading that appeared in the professional athletes recommended dosage, provide the nutrition function. to a variety of potential journal of Sports in the past few years; according to the Amer- you need to encour- problems”, Collins Medicine found and it now seems ican Journal of Clinical age HGH secretion. Panic over the loss says. That doesn’t that exercise like like a no-brainer Nutrition, is taking 2 A 2008 study pub- of HGH (and greed happen with HGH. “But high-intensity for improving grams of glutamine lished in the Journal for its aesthetic at high doses, both interval training performance. Research in the morning. The of the International and performance- steroids and HGH can (HIIT) and resistance has shown that American Society for Society of Sports enhancing benefits) have harmful side training stimulate staying up all night or Nutrition found that Nutrition reported has led some to effects, just like the HGH production. other disruptions in popping 5 to 9 grams that choline, a neu- procure synthetic abuse of any other A study from the sleep patterns can limit of arginine before you rotransmitter, may samples of it illegally. drug”. As with steroids, Human Performance or even stop the release hit the weights was boost production of The only way to add the side effects of HGH Laboratory at of the human growth effective. growth hormone. more HGH to your abuse can be serious, the University of hormone dead in its So be sure to add body is by injection, including developing Connecticut USA tracks. A novel supple- foods that are high in and receiving such type-2 diabetes and reported that; high- ment from USN, HGH choline, such as eggs injections without a high blood pressure, volume workouts SUPPLEMENTAL 550, eliminates all and shrimp, to your doctor’s prescription enlargement of using large muscle HELP IS AVAILABLE the guess-work from training table. is banned in the internal organs, fluid groups with moderate assembling a bunch USA. “As a result of retention, and muscle to high intensity, and QAnother natural of aminos. Packed We as fit, healthy a federal law passed weakness, reports the short rest periods way to increase our with a proprietary men, interested by Congress in 1990, produced the greatest bodies’ production of combo of amino acids in becoming the HGH is the only drug in such as acetylcyste- best that we can be America that cannot ine, arginine, lysine, (whether it’s in the be prescribed off-label”, and glutamine, the boardroom or under- says attorney Rick formulation was neath a barbell), must Collins, author, former shown in results recognise that opti- bodybuilder, and the from a double-blind mising our output nation’s foremost clinical trial (released of HGH is extremely legal authority in 2012 at the Obesity important to keep on performance- Society’s annual lean and strong well enhancing drugs meeting) to increase into our old age. and supplements. growth hormone The prescription is To be clear, while it’s levels in the blood an as follows: Perform often referred to in incredible 682%, two workouts that push the same breath as hours after ingestion. you, supplement with steroids; HGH is not a (Note that this is not amino acid precur- steroid, but a separate comparable to the sors, and up your diet compound entirely. effect you’d get from with fresh, whole Anabolic steroids an illegal injection foods to produce the are drugs that are of synthetic HGH highest amounts of HGH possible. MAR/APR 2022 MEN’S FITNESS 75

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SixPackO BodyBook IF YOU CHOOSE THE RIGHT EXERCISES, A SET OF DUMBBELLS CAN DO THE WORK OF A FULL GYM. Styling by Shandi Alexander; A SIX- Q It’s been the Men’s Grooming by Megan Lanoux/Exclusive Artists using Baxter of CA PACK Fitness stance IN SIX for years that anybody, WEEKS including you, can get ripped abs. Even if Get ripped abs by beach time you have less-than- Herculean genetics and By DON SALADINO just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs and more muscle overall in just six weeks. The only gear you’ll need are dumbbells, a pull-up bar, bands, and a bench. MAR/APR 2022 MEN’S FITNESS 77

How it Works Directions ■ You don’t need barbells, machines, or cardio equipment to get The program runs for six weeks. Weeks one and two are done as shown ripped. A bare-boned home gym setup is enough; combined with here; in weeks three and four, reduce the number of reps per exercise careful programming. to 8–10 and increase the rest to 45–60 seconds. In weeks five and six, reduce the reps to 6–8 and increase the rest to 60–90 seconds. You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks, you’ll increase the Exercises marked with letters (“A,” “B,” and so on) are done in weights, reduce the reps, and lengthen the rest times. This approach sequence. Perform one set of each exercise in a group, then repeat until allows you to peak in six weeks; so time your training to end with a all sets for that group are done, before moving on to the next group. spring break vacation or any other excuse you can find to take your shirt off. Lucky guys with fancy gyms can do it, now you can too. Day I CHEST, SHOULDERS, TRICEPS LOWER THE WEIGHTS TO 1A INCLINE DUMBBELL BENCH PRESS THE POINT Sets: 4 Reps: 10–12 Rest: 30 sec. WHERE YOU FEEL A STRETCH. Set an adjustable bench to a 30-45 degree angle and lie back on it with a dumb- bell in each hand at shoulder level. Press the weights over your chest. 1B ALTERNATING 1C DUMBBELL BENCH PRESS DUMBBELL FLYE Sets: 4 Reps: 10–12 (each side) Rest: 30 sec. Sets: 4 Reps: 10–12 Lie back on a flat bench with a dumbbell in each Rest: 30 sec. hand. Press both dumbbells over your chest and then lower one down to shoulder level. Press it up, Lie back on a flat bench and then lower the opposite arm. with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the start- ing position. 2A ALTERNATING DUMBBELL OVERHEAD PRESS Sets: 3 Reps: 10–12 (each side) Rest: 30 sec. Perform as you did the alternating dumbbell bench press but press the dumbbells overhead while standing. Keep your core braced. 78 MEN’S FITNESS MAR/APR 2022

2B SixPackO BodyBook LATERAL RAISE DON’T RAISE YOUR TORSO AS Sets: 3 Reps: 10–12 Rest: 30 sec. YOU LIFT THE WEIGHTS UP. Hold a dumbbell in each hand with arms hanging at your sides. Raise them out 90 degrees to your sides. 2C DUMBBELL REAR-DELT RAISE Sets: 3 Reps: 10–12 Rest: 30 sec. Hold a dumbbell in each hand and bend your hips back until your torso is parallel with the floor. Keeping your lower back flat, raise the dumbbells 90 degrees out to your sides. 3A DUMBBELL TRICEPS EXTENSION 3B BENCH DIP Sets: 3 Reps: 10–12 Rest: 30 sec. Sets: 3 Reps: 10–12 Rest: 30 sec. Hold a dumbbell by one end with both hands over, and behind your head. Keep Place your hands by your sides on a bench and extend your legs in front of your core tight and extend your elbows to lock the weight out overhead. If this you. Suspend your body in front of the bench. Keeping your torso vertical, hurts your elbows, perform the extension while lying on a flat bench and holding bend your elbows and lower your body until your upper arms are parallel two dumbbells over your face. with the floor. Press back up. MAR/APR 2022 MEN’S FITNESS 79

Day II LEGS 1A 1B 1C THE HEEL OF GOBLET WALKING LATERAL YOUR LEAD SQUAT LUNGE LUNGE FOOT MUST REMAIN ON Sets: 4 Reps: 10–12 Sets: 4 Reps: 10–12 Sets: 4 Reps: 10–12 THE FLOOR. Rest: 30 sec. (each leg) Rest: 30 sec. (each leg) Rest: 30 sec. Hold a dumbbell or Hold a dumbbell in each Hold a dumbbell in each kettlebell under your hand and step forward hand and take a wide chin with both hands (as with one leg. Lower your step to your right. Keep- shown). Stand with your body until your front ing your torso upright, feet shoulder-width and thigh is parallel with the lower your body until toes turned slightly out. floor and your rear knee you feel a stretch in your Bend your hips back and is just above it. Stand up trailing leg. lower your body as far and lunge forward with as you can; keep your the opposite foot. Con- torso upright. tinue moving forward. 2A ROMANIAN DEADLIFT Sets: 3 Reps: 10–12 Rest: 30 sec. Hold a barbell with a shoulder-width grip and stand with your feet at hip width. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout. 2B SINGLE- LEG GLUTE BRIDGE Sets: 3 Reps: 10–12 (each leg) Rest: 30 sec. Lie down on the floor and extend one leg in front of you while bend- ing the other. Brace your abs and drive the heel of your bent leg into the floor to raise your hips up. Yourbody should be in a straight line. 80 MEN’S FITNESS MAR/APR 2022

SixPackO BodyBook Day III BACK, BICEPS 1A 1B PULLUP ONE-ARM OR BAND DUMBBELL PULLUP ROW Sets: 4 Reps: 10–12 Sets: 4 Reps: 10–12 Rest: 30 sec. (each side) Rest: 30 sec. Hang from a pullup-bar Rest your left knee and with hands outside hand on a bench, and shoulder-width and grasp a dumbbell with palms facing away. Pull your right hand. Let the yourself up until your weight hang straight chin is over the bar. If down. Retract your pullups are too hard, use shoulder and row the a band to distribute your dumbbell to your side. body weight. 1C 1D SQUEEZE DON’T SPOIL FACE-PULL BACK YOUR GLUTES YOUR GAINS EXTENSION Sets: 4 Reps: 10–12 OR COBRA AND BRACE How to keep your Rest: 30 sec. YOUR CORE. abs beach-ready Sets: 4 Reps: 10–12 Attach a rope handle to Rest: 30 sec. We won’t lie: If you the top pulley of a cable want to get a sharp station (or use a band). Lie face-down on the six-pack in a month Grasp each end with floor with hands by your and a half, you need palms facing each other. sides. Raise your torso to eat clean and Step back to place off the floor as high as steer clear of the tension on the cable. you can and hold for a hooch. Once you Pull the handles to your second at the top. If you achieve your goal, forehead so your palms have a back extension then all bets are off. face your ears and bench, perform back Luckily, you can your upper back is fully extensions instead. keep most of that contracted. hard-won defini- tion with these tips 2A 2B from Steve Macari, ALTERNATING INCLINE a C.H.E.K.(certified DUMBBELL DUMBBELL holistic health prac- CURL HAMMER titioner and nu- CURL trition adviser) to Sets: 3 Reps: 10–12 (each Drive495; a high- side) Rest: 30 sec. Sets: 3 Reps: 10–12 end gym in NYC, Rest: 30 sec. USA, and founder of Hold a dumbbell in each slvrbk.com. hand. Keeping your upper Set an adjustable bench arms at your sides, curl to a 45-60-degree ■ Add 1 tsp of sea one arm, lower it, then incline and lie back salt to a glass of curl the other (twisting against it with a dumb- water and drink it your wrist as you raise bell in each hand. Curl pre-party. It’ll help the arm, so that your the weights up with you retain electro- palm faces up at the top). palms facing each other. lytes that are lost through drinking. Vest: H&M Pants: PUMA ■ Avoid eating Shoes: NEW BALANCE high-calorie foods while boozing. Al- cohol prevents fat from burning un- til it’s cleared from your system; so eating less garbage will help you avoid storing more fat. ■ Consume bone broth or gelatin after to restore your gut lining, which is damaged by alcohol. MAR/APR 2022 MEN’S FITNESS 81

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Photographer Mosaab Alsaray | @mosaabalsarayart PR Service House of Paradise | @houseofpardise01 Agency Next Level Modeling | @nextlevelmodelingagencya, EM Modeling | @emmodelingagency Location Muscle Beach South Beach in Miami, Florida MAR/APR 2022 MEN’S FITNESS 83

Could you start by telling us a little bit about yourself and what Most people make the mistake of training too hard, or not got you started on your fitness journey? I honestly started lifting getting enough rest days. What are some of your personal weights in 9th grade because I was too shy to speak to girls so I was training tips that’ll help people reach their fitness goals? I would hoping having muscles would attract their attention enough to say to not be worried to take an extra day or two from lifting and want to speak to me instead... it didn’t work out like that. I got into instead doing some kind of active rest day, go take a nice long walk, the Air Force right out of high school. My Air Force career ended ride a bike, go swimming. You’ll be surprised how many calories you after 7 years because of a handful of botched surgeries, I was told burn from just going out and doing stuff. An extra rest day here and the only reason I had survived was because I was fit and in shape, there will not hinder your progress if you stay at least a little active. and that I’ll be plagued with ER visits for the rest of my life. Since And it’s ok to train too hard occasionally, but make sure you take a my passion for fitness kept me alive, I figured I’ll dedicate myself to little more rest after those days. fitness so next time this happens I get to survive again. It is quite a bit tougher now since I had most of my small and large intestines As you know, staying in shape is all about consistency though removed so I don’t absorb much of what eat, injuries and illnesses it’s all too easy for people to get stuck in a slump. How can they are bound to happen, I just need to keep adapting to them. change the tide and rediscover their motivation, like, what moti- vates you when you’re down? For me, I just try to do something What’s your typical daily workout routine like and do you focus that’s fun or enjoyable for me that’s still active, so you still get exer- more on heavy lifting or higher reps? I prefer to do equal amounts cise. So, if not having to motivation to go to the gym isn’t there then of both heavy and light training. I feel both have many benefits, go play sports, ride a bike, or walk your dog and have fun like that. and in my own experience improving higher rep training helps me So that when your motivation returns you don’t have to start all improve heavy lifting, and heavy lifting helps me improve my higher over, you’ll be in at least decent shape, so you’ll be back making PRs rep training. in no time Lately I’ve been playing on the trampoline, if I’m feeling down having fun on a trampoline is a nice little break. 84 MEN’S FITNESS MAR/APR 2022

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They say you are what you eat, and nutri- for our debut in NPC classic physique and allows me to eat as much tasty food as I like tion is an important part of any healthy Wellness respectively. when on vacation. I think it’s worth it. lifestyle. What’s your approach to food and what’s your diet like? For me, it’s been most Top 3 Fitness Myths you’d like to bust for What advice would you give those just effective to make minor changes every so those new to the fitness lifestyle? You DO starting out? Be patient and try to constantly often. So little by little you clean your diet up. NOT need to eat at least 1 gram of protein per observe what works and what doesn’t work. It’s easier to get used to and it’s easier to find pound of body weight Diets don’t “Fail”, you What works now might not work in the future what food doesn’t agree with your system. either chose a diet not suited for your goals and what doesn’t work now may work in the So don’t go from the fast-food-only diet to or YOU couldn’t sustain the diet you started. future. chicken, broccoli, and rice the next day, even- You DO NOT need to cut carbs to lose fat tually, your willpower will run out. Where can our readers catch up with you What staples of fitness do you follow reli- and your work? My wife and I share an Are you working on any new and exciting giously that have made this journey for you Instagram account @Hamptonthought. projects at the moment, and could you tell worth it? For me growing as much muscle as us about that? My wife and I are prepping I can and burning off as many calories as I can

FRENCH FLAIR MGETUS DDY Pitebuegmeootrreet-heanntenriscthhee?pickup space, but can 88 MEN’S FITNESS MAR/APR 2022

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Pick any sales month and out of the top A Peugeot pickup might resonate with a small Green but even in white the Landtrek hits the ten performing vehicles, three will be crowd although the long hiatus has left those right notes by blending some sleeker lines with pickups. Look a little further down halcyon memories a little stale. Quiz the those angular, traditional corners. Some might that list you’ll also see newcomers like the younger generation about Peugeot’s model say it looks a bit soft as a result, but the smart GWM P Series and Mahindra Scorpio putting offering and you’re likely to hear nameplates alloys bar and knobby Goodyear Wrangler up a brave fight too. So if you’re an automaker like 208, 3008, and 2008, long before the 404 tires lend it purpose and there’s another 28 with an interest in taking a slice of the market Wagon and 504 Pickup enter their vocabulary. dedicated accessories available through share, the data is simply too hard to ignore. As such, it’s rather optimistic that Peugeot’s Peugeot dealers. Peugeot obviously agrees… past is going to influence one’s decision to buy a Landtrek in the year 2022, and most reacted Like the Mazda BT-50, the Landtrek runs a However, it’s a tough segment to disrupt. as though this was Peugeot’s first foray into compact 1.9-liter 4-cylinder turbo engine with Allegiances are strong, communities are the segment. 148hp which may raise some alarm bells knowledgeable, and take a hard, skeptical view among pickup culture which is drawn to a of anything new. In order to claw one’s way in, As far as pickup faces go, this one looks like it ‘bigger is better’ mantra. Although that has the product needs to arrive with higher enjoys a French café and fresh baguettes as been disproved several times, I can’t help but specifications at a fairly decent price, while well as a mud bath and boerewors roll, thanks feel that the Landtrek’s diminutive powertrain ensuring that the workmanlike fundamentals to upmarket details around the slim LED has made life unnecessary tough as it attempts like power outputs, cabin derivatives, and lights and badge, as well a chrome nudge bar to change perceptions and reverse prejudices. towing capacity mirror their rivals. Still, even and side steps. All this before the styling The one advantage that stands out is the feul as a niche product, Peugeot believes it can shoots down a wrong turn with the clunky and economy. double its sales volume globally. offensively sized door handles. Yet here’s where some of the water gets a It helps that our test unit was in Olea bit murky. The Landtrek is part of a collaboration with Changan Automobile in 90 MEN’S FITNESS MAR/APR 2022

China, and this is where the engine and hands and those aluminum switches are another to the surface and its full potential isn’t clouded six-speed gearbox are sourced. Peugeot’s tactile highlight, although they should really by some cheaper Chinese touches and oily bits. involvement is actually a lot shallower and have other meaningful purposes, besides turning There’s a light for the loadbin, a big rotary knob cosmetic, leaving a residue of French style and off the traction control or locking the doors. for off-road driving modes including diff lock and quality to sit, disappointingly, on the surface. 4L, dual-zone climate, keyless entry, lane Window buttons, gear lever, and steering departure warning, one of the best cameras, and Due to this alchemy of parts, and the fact that controls do serve as sincere glimpses of what a electric seats. All things considered, the Peugeot was denied an equal chance to work its 2008 cabin in a pickup could feel like, but these Landtrek isn’t short of modern systems, or modern magic, the Landtrek’s powertrain is best high moments of Peugeot prestige just don’t buttons to press. described as average. The noise never escapes the linger long enough. cabin, even at cruising speed, and while the The Landtrek doesn’t do a lot wrong but once throttle response is acceptable and the gearbox Unfortunately, the package is wrought with you’re aware of where the real underpinnings times it shifts correctly most of the time, it always niggles too. The user interface on the come from, it inevitably waters down what would sounds as though it’s grinding its way through touchscreen is horribly structured and far too otherwise be a very beguiling package. The some rather mundane tasks. Refinement simply limited in the way it communicates with the Landtrek doesn’t quite deliver the autonomous needs to be a few notches higher, which is a rare switchgear. When you change the temperature, features of a cheaper GWM P Series or the criticism of vehicles wearing the Peugeot badge. for instance, you get the smallest readout at the overall road comfort of a Ranger which means it very corner of the display to confirm this, rather just loses out in the crucial stages, nostalgia Would Peugeot be able to add a splash of flair than switching across to a full and notwithstanding. to the pickup interior and recreate that car-like comprehensive climate menu. intimacy, creativity, and insulation? That’s a question I was keen to answer for myself. The There are lots of redeeming qualities, however, Pawan Dhingara steering wheel is fantastic and sporty in your especially when Peugeot’s characteristics bubble MAR/APR 2022 MEN’S FITNESS 91

THE FANTASTIC FOUR Audi’s speeding bullet that can go around corners It’s a balance between evolution and vents carved into the bumpers. The S3’s interior isn’t too revolution once again. Essentially the Due to this, even a relatively plain different to the A3 35 TFSI we S3’s anatomy hasn’t changed since it was A3 can appear menacing with the recently drove on test. That’s launched in 1999 and neither has its market right options and the S3 because they both feed into the position as a sophisticated and cultured hot sometimes struggles to take it a same extensive options, some of hatch that doesn’t sacrifice premium niceties notch higher. Our Sportback in which, like the reverse camera, for spine-tingling speed. Suffice to say, the Python Yellow isn’t as flamboyant really should be standard on a S3! new S3 (8Y in nerd terms) doesn’t deviate as a Mercedes-AMG A35 but the But Audi could push the S3’s from the successful and now ubiquitous four pipes, big alloy wheels over cachet a little stronger, or throw script, rather choosing to enhance these large red calipers, bonnet vents, in some details, other than red characteristics and sharpen the styling. and black mirrors - wrapped in a stitching, that aren’t offered in sensible five-door configuration the lower-tier models. The entire A3 range, when wearing the S-line - conveys a sense of sportiness Nevertheless, those piercing lines kit, now features a bolder look with wider and all-round ease-of-use. and angular shapes that run from 92 MEN’S FITNESS MAR/APR 2022

door to door do suit the S3’s cut-and-thrust personality. that tainted previous S3’s isn’t nearly as evident in the latest The screens are neatly held in the dashboard, and it’s a generation. It claws at the apex and loads up the steering accordingly until your neck muscles start to ache! Due to its digital cockpit that returns to some of that driver-focused compact size and profound grip, the S3 is one of the fastest detail that was initially lost when touchscreens first burst packages money can buy as it pounces on any gap with the onto the scene. Audi says the system is ten times faster than sharpest of reflexes and the most surgical control. before although we didn’t notice that sort of gain when toggling through menus and apps… Audi’s virtual cockpit Every trip, no matter how boring it starts off as - or as still performs well with visible digital dials and maintains good as the intentions are - usually ends in an aroused blur close links between the information you need now, and the of dynamic mode and manual shifts while giggling like an information you might need in a few minutes’ time. evil scientist. Nowadays, a relatively sporty SUV with a modicum ground For the other times, the S3 has always juggled various roles clearance and roof rails can bolt from 0-100km/h in six and the latest generation just adds some mature seconds so the Audi S3 has to keep chipping away at the refinement to a list of familiar ingredients. Audi really stopwatch to keep the pocket rocket reputation and appeal needs to make this mode-selecting possible from the alive and healthy. wheel, rather than the dashboard, but aside from that one Fortunately, it remains an extremely polished package in inconvenience, you can expect dampers in varying degrees this regard. One long hold of the traction control button of fluency, a lighter steering feel and softer shifts. Or, skip while activating dynamic mode releases the S3 down the the difficult decisions, and let Audi’s Auto algorithms fill road as if it has been fired from a gun to a 0-60m/h time of in the missing pieces. 4.9 seconds. Then you point it at the next target and do it over again, with the same result, until the cars that were This is the most complete S3 capable of instantly once on your rear bumper have shrunk to unrecognizable injecting excitement into any stretch of the daily commute dots in the mirrors. and never putting a foot wrong. It builds and builds on the Depending on where you live, you either get the full spec very architecture that brought accessible 5-second hot 306hp – for leading markets or 286hp in secondary markets. hatches to the masses and as the roads have gotten worse, Either way, torque remains identical. I’m pleased to confirm the S3 has simply gotten better. It might not be the that it’s a reduction that is of little consequence when out revolutionary machine it once was, but you can lean on it on the road and if you want to go faster, Audi’s RS 3 with and trust it through corners in a way that is typical of all 394hp has been confirmed for later this year. Audi’s latest performance models. It’s fair to say, there’s a little bit of S3 sparkle in every fast Audi and that’s quite the There’s a lot of fun to be had to attack a roundabout or a honor. highway onramp like a turbocharged lizard. Any understeer Pawan Dhingara

Size is one of the Jolion’s many merits. FARFOEMAST Large enough to rub shoulders with a THE EAST VW T-Cross, Hyundai Venue or Suzuki Vitara but you’re never likely Haval’s Jolion is making waves across the Indian and Atlantic to feel that it’s ‘too much car’ once you’ve dropped the kids off at school. It’s an SUV for the alloy wheels, rubber seals to the neat subtle vibration or noise commendably well, even at those who desire a wedge of ground clearance integration of cameras and sensors helped unite highway speeds, and if it gets a little noisy and higher seating position rather than for our trust in the product and advocate it to under the hood, you’re probably driving too bashing your way off-road. others. aggressively anyway! Driving a Jolion around town is no more It’s a gentle thing out on the road. The That 1.5-liter engine makes suitable power and challenging than a medium-sized hatchback Jolion weighs up a variety of conditions and we are so pleased to report that Haval has and you’ll be thankful for the bigger boot driving styles and treats them all with a caught up with their turbo technology and space and folding rear seats when those sensible and balanced approach - without any dual-clutch gearbox pairings. This is not the holiday reminders pop up on Google calendar. obvious vices. It mirrors many likable tenets of most characterful engine you’ll find in an SUV Haval hasn’t been around long enough to have the Mitsubishi Eclipse we recently tested: and higher revs quickly disturb its aura of established its own visual identity so I still Calm, Soothing, Friendly. refinement but this can all be mitigated by find myself struggling to make any meaningful driving with a combination of patience and associations or comparisons. Sometimes the Out of all the development scenarios, one that anticipation. There are five different driving styling can appear a bit muddled, as if they’ve the Jolion probably never encountered was a modes and a little extra sportiness can be taken influence from too many examples, but racetrack and as a result, it doesn’t like to be unlocked by using the paddle shifters. actual inspection of build quality confirms wrestled around corners. Instead, it’ll obey fair that it is impressively put together and quickly instructions with two thumbs up, mute any Part of the Super Luxury variant and rejects any suspicion that the affordable price is down to inferior assembly. Every part from 94 MEN’S FITNESS MAR/APR 2022

certainly worth the extra money, the Jolion is equipped with every active straight to the right menu... and autonomous driving gizmo that’s ever been invented, yet never before has it trickled down to this price point. It’ll keep to the center of a It’s an attractive place to sit with a variety of textures that feel sturdy for lane with only small interventions from the driver, maintain a safe the daily button pressing and supple where you’re likely to rest your arms following distance to the car ahead, warn you of drivers in your blind and backside. It’s worth noting that our test until had over 4000 miles on spot, and anything else, including Cross Traffic Alert, that could lead to the clock, yet still looked as though it had come off the showroom floor. fewer accidents. Occasionally the system detects things that aren’t there Storage space is genius too with clever places to put cards, glasses or but you understand why, if anything, it has been designed to err on the phones and a wireless charging tray up front. The seats are extremely well side of caution. designed, and remind me a lot of sitting in a Volvo while the rotary gearlever would make Jaguar’s design team sit up and take notice. These systems have come a long way; initially, you activated them for long-distance driving but with the Jolion they’re never far in the By day three of the test I was still determined to see if could expose some background. Sounds like an overbearing parent but having them close by flaw with the Jolion and crack open this puzzling enigma but by day seven starts to build an understanding between humans and AI that felt quite I happily accepted that the Jolion really is too good to be true. It’s clear natural and a real glimpse of the future. While it doesn’t adapt to your that Haval benchmarked the leaders and the expectations that go with it style, just yet, you do learn to work alongside these driving aids and share but they also had a point to prove in a segment that was perhaps growing the drive - sometimes with overwhelming alarm chimes causing you to a little complacent and overrun with modular platforms. The Jolion have a second (panicked) look around. completely reframed the entire segment, meaning there’s a good reason why it’s translating into these extraordinary sales figures. One of the largest touchscreens you’ll find and a small row of buttons is rather typical of modern cars right now. Climate is Pawan Dhingara controlled by the touchscreen but the aforementioned button skips MAR/APR 2022 MEN’S FITNESS 95

SA’s BEST QU VOTED BES BLUE TM FORMULATED USING THE HIGHEST QUALITY TESTED & APPROVED WHEY PROTEIN SOURCED FROM THE USA 96 MEN’S FITNESS MAR/APR 2022

ALITY WHEY NEW T IN TASTE BEST QUALITY S A’ S W HEY WHEY S A’ S BEST TASTING UNBEATEN IN TASTE, QUALITY & TRUST. USN.CO.ZA USN SA @USNSA @USNSA