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may 2010 139fhm.co.za | m.fhm.co.za

FHM’s resident

superhero decides to hit

the gym instead of the pub and loses a quick 60kg...

S H e d you remember Fhm’s Captain

Beer? superhero suit, cape, mask, lank thirsty, fat as hell... ring a bell? in January 2009, he woke up weighing 149kg and decided it was a crap jol. with the help of friends, dedication and a quality training programme, our man reached his goal for the year (to weigh 100kg or less) in ten months. in 12 months, he’d lost sixty kilos... if CB can do it, okes, anyone can...

Weights and cardio... every day!“if you’re trying to burn large-scale fat,” says the Cap, “you need to attack it on two fronts. i train twice a day – morn-ing and eve-ning – mon-day to Friday. you need 30 to 60 minutes

of cardio before you eat anything, to build fitness and keep your metabolism roaring all day. then, after work, one-to-two hours of

hard weight training. muscles – especially the bigger ones

like chest and thighs – burn fat for up to 48

hours as they recover from intense train-

ing. it’s not for the faint of heart, but if you can get

through the

train like...

words: Gord lawsPhotos: albert bredenhann

captain Beer!

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fhm.co.za | m.fhm.co.za may 2010 141fhm.co.za | m.fhm.co.za

Morning Swimming: 20 to 40 lengths

EvEning 4 sets assisted pull-ups4 sets seated row4 sets (per arm) one-arm bent-over rows (aka “the saw”)4 sets lat pull-downs (wide grip)4 sets lat pull-downs (closed, inverted grip)4 sets incline T-bar rows

MorningElliptical stepping: 20 to 30 mins (high intensity)

EvEning4 sets shoulder dumbbell press4 sets lateral (side) raises4 sets dumbbell front raises4 sets “in-between” lateral/front raises4 sets shoulder press on Smith Machine4 sets shrugs

Video at... fhm.co.zaWelcome to Captain Beer’s Monday-to-Friday body-repair regime! Do this, and you will get thin!

“Four sets of every exercise here cover the entire body,” explains CB. “Start with two sets of

12 reps at a lower weight, followed by a set of ten reps at a heavier weight. And lastly, a tortuous set of eight sweaty reps pushing as much as you can possibly manage...”

For a detailed eatinG

Plan and reciPes From caPtain beer, traininG Videos and

more, Visit Fhm.co.za

michelin man had a puncture

warren

matt

nUtritionfuelling cB's inner fire...

SupplEMEntSThe Cap refuses to take any thermogenics, creatine or steroids. “It just feels like cheating to me,” he says. “But they work for some people. I do take some nutritional supplements, though. My trainer Warren has me taking Acetyl L Carnitine, which helps the body to utilise fat on the fly. Chromium helps dispose of glucose, and alpha-lipoic acid is a great anti-oxidant that also helps dispose of glucose. I also take a multivitamin and vitamin C every day.”

no fat, no Sugar, no dairy“It’s as simple as that,” says CB. “At first it’s kinda heartbreaking, but when you start seeing food as fuel and realise how much better getting laid is than eating pies, you’ll get over it. A shift in perception of food and its purpose is crucial, or you’ll give in eventually. Shun fat, sugar and dairy – except cottage cheese and whey protein – but you do need to eat...”CB chows four shakes (half a cup of ground oats, two scoops whey protein, one scoop dietary fibre, one teaspoon cinnamon) at 9am, 11am, 1pm and 3pm. At 5pm, before training, he eats 150g lean protein and steamed veggies, and the same again after training.

BoozE and takE-awayS!“I still drink a lot of beer! ” the Cappie adds, grinning. “But I almost never touch a drop during the week and I try my best to only party once a weekend. But then, it’s on! ”

The Cap also reckons Nando’s comes in very handy, if you order right. “If it’s before 3pm, get a quarter-chicken and rice. Insist on the breast section. If it’s after three, substi-tute the rice for their new spinach stuff. As long as you don’t eat chips, mayo and bread, you can eat flame-grilled chicken a few times a week.”

liStEn to MEtal!The Cap’s always been big into metal, but he reckons this time, it literally saved his life. Here’s his recommended gym playlist...Hatebreed – PerseveranceSepultura – Refuse/ResistMudvayne – F**king DeterminedSoulfly – UnleashMetallica – Broken, Beat & Scarred

injuriES!Captain Beer’s skeleton suddenly realigned itself after losing the first 16kg, leaving him with agonising sciatica. “See a chiropractor before you lose your tenth kilo,” explains CB. “If you’re based in Joburg, call Dr Jason Fyfer at Body Works on 011 803 3236.”

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tH u rSday: c ar d io & SHou ld e rS4

5 F r iday: c ar d io, b ic e pS & tr ic e pS

MorningSwimming: 20 to 40 lengths

EvEning4 sets triceps pushdowns on the EZ pulley4 sets biceps curls on the EZ pulley4 sets triceps pushdown machine4 sets dumbbell biceps curls4 sets triceps “skull crushers”4 sets dumbbell “hammer” biceps curls4 sets triceps EZ pulley pushdowns – with rope4 sets biceps curls with “curly” bar on preacher bench4 sets triceps behind-the-neck press4 sets per arm, biceps isolator curls on preacher bench4 sets (20 reps each) traditional triceps bench dips

6

“Find time to squeeze in a core training session each weekend,” says Captain Beer. “Just 45 minutes or so. Try Pilates, yoga or just a basic Pilates ball routine from the internet. If your core’s not strong, you will injure yourself, especially as your body adjusts to its new weight distri bution. If you’re not hung-over, an extra cardio session is always a bonus, too.”

We e k e n d

the WorkoUt12 months. 52 weeks. 60kg. Get cracking!

1

2

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Morning Elliptical stepping: 40 to 60 mins (low intensity)

EvEning4 sets “pec deck” (seated, incline flies)4 sets dumbbell press4 sets incline dumbbell press4 sets dumbbell flies4 sets seated cable press4 sets cable crossovers4 sets seated chest press4 sets incline chest press

Morning Swimming: 20 to 40 lengths

EvEning 4 sets Smith Machine squats4 sets hack squats4 sets free squats4 sets leg extensions (quad raises)4 sets hamstring curls4 sets standing calf raises4 sets seated calf raises4 sets donkey calf raises4 sets lunges

first month, it'll get more addictive than crack-coated kFC – and seeing your body change every day is an indescribable feeling.”

Belief, perseverance and goals“Faith is a big problem among us fatties,” adds CB, his tone gravely serious. “most of us simply don’t accept there’s anything we can do to free ourselves from our sheer bulk. even after losing the first 30kg, some part of me believed that i’d never be ‘normal’. even now, weighing 86kg and sporting some decent muscle tone, i still identify with the fat guy. you have to do it one kilo – then ten kilos – at a time. set long- and short-term goals. weigh yourself once a week only and plot your goals on a calendar. as you meet and exceed them, you will start to believe. anyone can do the physical training – it’s actually fun. this is a battle of the mind. you can do it. you will do it. there is no choice but victory or death.”

depend on yoUr friends“this whole mission started with my wonderful friend matthew plaxton-harrison arriving at my house on 15 January 2009 and forcing me to go to gym. he trained with me every day after that for four months. i could never have done this without him.” with tears in his eyes,

the Cap continues, “then, five months in, i met my trainer warren Germishuizen. a good trainer is critical to stay moti-vated and customise your routine for maximum effi-ciency. i see warren at the gym every day and when i don’t, he calls or visits me.

you need a friend in your corner.” FHM

shot on location at Virgin active sand-ton, where CB trains every day. Call war-ren Germishuizen on 082 467 2725

Mon day: c ar d io & bac k

tu e Sday: c ar d io & c H e S t

We d n e Sday: c ar d io & leG S