Coach Australia - Issue 10

8/21/2019 Coach Australia - Issue 10

1/132

PERSONAL TRAINING FOR MEN

®

COACH

205

QUESTIONS

AND ANSWERSON HOW TO

UNCOVER YOUR ABS!Training tips to blast away kilos

BUILD HUGE MUSCLES!Get a broad chest and big arms fast

EAT MORE,WEIGH LESS!Foods that fuel your new V-shape

LOOK A MILLION BUCKS!Style and grooming tips from the pros

BONUS: 70 Exercises and 12 All-New Workouts to Reinvent Your Body!

BUILD

YOURPERFECT

BODY!T H

E T R AI N I N G S E C R E T S O F M E N ’ S H E AL T H C O V E R M O D E LS

P L U S

SUMMER 2014 Australia $9.95 inc GST


2/132


3/132


4/132


5/132

BUILD YOUR PERFECT BODY! | 5

YOUR BEST BODY EVER!Building a cover-model body isn’t easy. It takes a lot of hard work and heavy

weights to chisel out strong arms, a broad chest and six-pack abs. Luckily,

we’re here to help. In this issue of Coach we’ve assembled the 70 best exercises

for your entire body with Men’s Health cover models sharing their personal tips

for every muscle group. Over the following pages you’ll find essential info on

muscle building, fat burning and nutrition. Follow the tips and who knows? In afew months you could enter the Men’s Health Man competition and win a spot

on the magazine’s cover.

The MH Editorial Team


6/132

6 | COACH


7/132

BUILD YOUR PERFECT BODY! | 7

CONTENTS

GLOSSARY: Exercise terms explained and how they’ll help you hit your goal. 128

1 MUSCLE BUILDING 8Want to build the steel-hard body of a Men’s Health covermodel? We’ ll show you the tricks of the trade.

2 FAT BURNING 26To define your muscles, you have to lower your body fat. Cardiotraining holds the key to becoming lean and mean.

3 NUTRITION 40If you want to build muscle you have to work out and changeyour eating habits. More protein, fewer carbs!

4 TRAIN LIKE A PRO 54Here are the 70 best exercises for the perfect body. Plusfavourite workouts and motivational tips of MH cover models.

6 THE PAY-OFF 114Want to know how to nail your cover-model shoot? Here aresome tips from the experts to help you on your big day.

5 WORKOUTS 98Whether you’ re trying to beef up your arms or lose your belly,

here are 12 custom-tailored workouts to reach your goal.


8/132

1WHAT MUSCLE

GROUPS DO I HAVE TOTRAIN TO APPEAR ON

THE COVER?

YOU NEED A SIXPACK and the

whole package. Large arms are

useless if you have a weak

chest. Developing this sort of

muscular imbalance isn‘t helpful in

sport or everyday life and won’t help

your strength or self-confidence.

Don’t worry, we’ve got the secret

weapon that prevents one-sided

muscles: whole-body training for

arms, chest, shoulders and back, core

and abs. Find the best training tips

for all these muscle groups inChapter 4. In Chapter 5, you’ll find 12

workouts for every goal. We answer

the most important questions on the

following pages.

8 | COACH

MUSCLE BUILDINGWant to build the steel-hard body of a Men’s Health cover model?


9/132

MUSCLE BUILDING | 9

We’ll show you how!


10/132

10 | COACH

MUSCLE BUILDING

WHAT BASIC RULES DO I HAVE TO KEEP INMIND WHEN TRAINING FOR YOUR COVER?It depends on the shape you’re in. Do you need to build muscle mass or do you already have bulging muscles and just need to

define them? Here’s the plan for each option:

MUSCLE BUILDING MUSCLE DEFINITION

Number of reps 6-12 15-25

Number of sets 1-3 2-3

Pause between sets (seconds) 30-180 30-60

Workouts per week 2-5 2-3

Movement tempo (seconds) 1-2 up, 1 hold, 1-2 down 1-2 up, 1-2 down

I HAVE TO PERFORM AT LEAST THREE EXERCISES PER MUSCLE GROUP, RIGHT?

Don’t take that approach. It’s better to work with the total number of reps. It’s enough to do 25-50 reps for each muscle

group. How you reach that number doesn’t matter. Perform two exercises of two sets with eight reps each for muscle building.

When working on definition, two sets of one exercise with 20 reps is fine.

WHAT IS HYPERTROPHY TRAINING?

Hypertrophy training is a special term for muscle-

building training. Unlike maximal strength training

that is more suitable for hardened gym-rats,

hypertrophy training works for anyone of any age. The goal:

growth of the muscle tissue leading to the overall growth ofthe muscle. The changes appear when you challenge your

muscles beyond a certain level. If this is the case, the muscles

start to grow after the workout in the recovery phase. Your

intensity level is less important than holding the tension in

the muscle. Work slowly and constantly, with low to mid-

intensity performing three sets of 8-12 reps.

1


11/132

MUSCLE BUILDING | 11

DO I HAVE TO

TRAIN EVERYDAYTO BE ON THECOVER?

No. Recovery is just as important as training –

that’s when your muscles grow. You should allow a

24-hour break after every workout. If you are sick or

injured, you should also take time off. Working outat the wrong time may mean you don’t get stronger

and may need a longer break. If you’re in good

shape, here are four methods to promote recovery.

Stay cool. Cold makes your muscles ready to work

again faster. Pros take ice baths. You can get the

same effect when you place an ice pack on the

affected muscles for 2-4 minutes after a workout.

Wrap a couple of ice cubes in a thin towel and place

on muscles. Any pain dissipates quickly, because

cold reduces swelling.

Get wet. A warm bath improves circulation in the

muscles. Try one with relaxing essential oils. Only

have a shower? Pay a visit to a sauna.

Shoot hoops. Basketball is ideal as active recovery.A few three pointers and lay-ups relax your biceps

and other muscles. Don’t turn it into a workout!

Play tough games on other days as cardio workouts.

Hang out. To become an MH cover guy you have to

think long term. On training-free days don’t feel

you’re being lazy, think of it instead as increasing

your motivation for the next workout. You won’t do

yourself any favours by schlepping into the gym anddoing a half-arsed workout.

1


12/132

12 | COACH

I’M NOT SORE. DOES THAT MEAN I DIDN’T WORK OUT HARD ENOUGH?

U

NOT NECESSARILY. If you are pain-free after a workout, it’s probably time to move up a level. Your body is handling

your workout without difficulty. But you’re partially right; muscles only grow when micro tears occur. Your bodythickens the affected tissues to be prepared for the next workout. After 12 hours, the tissues are prepared to tackle the workout

again and there’s no pain. Think you’re done? Just the opposite: it’s time to amp up your training!

WHAT’S THE PROPER WAY TO SPLIT MY WORKOUTS?

The purpose of split training is to give the muscles you‘ve

just worked a break. It’s only practical if you’re working out at

least three times a week. If you’re not hitting the gym that

many times, stick with total-body workouts. Here are three

good options to try:

1. PUSH-PULL METHOD: Workouts are divided according

to muscle function. One day you work push muscles. Your

push-workout could include: chest, triceps and front

shoulders. On the next day you work pull training with

exercises for the back, biceps and rear shoulders. Theadvantage: similar groups of muscles work together

intensively but for a shorter period of time.

2. CONTRASTING MUSCLE-GROUP METHOD. In this

method you work different muscle groups. For example: on

one day biceps/triceps and abs/lower back and on the next

day chest/upper back as well as the quads and hamstrings.

The advantage: every muscle works to the max since it ’s not

tired. This workout can be more time consuming.

3. THE UPPER BODY/LOWER BODY METHOD. Split

your body into two muscle groups. Work your legs and lower

back one day and your arms, chest, shoulders and upper back

the next. The advantage: you prevent overexerting a certainmuscle part, even if you work to the limit. The disadvantage:

you skip complex total-body exercises.

MUSCLE BUILDING

1


13/132


WHAT IS HIT TRAINING?

HIT stands for high-intensity training and is

good for everyone who has done strength

training for a couple of months. The principle:

you work your muscles with very slowmovement – two seconds lifting, one second

holding, four seconds lowering. One set of 8-10

clean reps once to twice a week is enough

because of the high intensity. Use about 10

per cent less weight than your regular training.

DOES PYRAMID TRAINING MAKE SENSE?

Absolutely! In pyramid training, you increase the weight and reduce the reps. In reverse

pyramid training, you reduce the weight and increase the reps. Only pros should reach the top of

a pyramid. At that point you do one rep with maximum weight. To avoid injury, beginnersand the more advanced should skip the top of the pyramid and not go over six reps.

ARE THERE OTHER INTENSITY

TECHNIQUES?

Forced reps: When your muscles fail, a training

partner can help you tease out a few more reps.

Maximum contraction: Hold the muscles at the end

of the movement for 2-3 more seconds.

End contraction: Small partial movements at the

point of highest muscle contraction.

Reduction sets: 6-8 sets directly after another. Use

less weight every set.

Partial reps: When you run out of strength, lessen

the range of movement.

Slow-motion training: One set of one rep for 60

seconds.

Stutter reps: Only perform one third of the

movement and then go back 2cm and repeat.

Do I have to pay attention

to my breathing duringstrength training?

Definitely. The rule: exhale when lifting; inhale when

lowering. Try to remember this with each set. After a

while the breathing will become second nature. If you’re

bench-pressing, imagine you are blowing the weight away.

Important: avoid holding your breath when you lift – the

pressure in your chest could prevent blood from reaching

your heart. Breathe evenly.

1


14/132

14 | COACH

MUSCLE BUILDING

IS IT OKAY TO SHORTEN

EXTREMELY DIFFICULTEXERCISES?Unfortunately, we have to say no. When you are trying your hardest

to complete an exercise cleanly, that’s exactly when your body gains the

most. The reason is that at that specific point your muscle tension is at

its maximum. If you go limp at this point, you reduce the effect and lose

any gains. You’re not challenging your muscles enough and risk

shortening them. Always be sure to do the complete range of movementof an exercise. When performing bench presses, move the bar almost to

your chest with a smooth, controlled movement.

After how many weeksshould I start a new

workout?

After 8-12 weeks your muscles are used to your

routine. Even adding more weight isn’t enough to

challenge and increase your muscle. Instead, every

eight weeks switch at least half of your usual exercises.

Look for variations that challenge the same muscle

groups. Or you can start a whole new workout. Don’tchange everything from workout to workout. If you

keep to a routine, you’ll be able to see improvements

both in your training and in the mirror.

CAN I PERFORM THOSE LAST

REPS WITH MOMENTUM?

Counter question: why? You want to

build muscle, not just perform as

many reps as possible. Of course

momentum will help you perform a

couple more biceps curls. But you’re

not working your muscles properly so it’s only

half as effective. Even worse: if you’re using

incorrect form to lift large weights, you increase

your risk of injury and those extra reps simply

aren’t worth it. A clean rep should take about

one second in each direction. Keep your backstraight with your hips, knees and feet facing the

same direction. Take your time – it’ll pay off.

1


15/132

Is it worth keeping notes on my training?

Absolutely. A workout diary doesn’t only motivate you to work out it, provides better overview and

control. A written log documents your advances and setbacks. It definitely helps you to plan your

workouts better and more efficiently.

I WANT TO LOSE FIVE KILOS.CAN STRENGTH TRAINING HELP?

Definitely. An 80-kilo guy burns more than 1200

kilojoules in a 30-minute workout, almost as many

as playing football or

basketball. The more you train,

the faster you lose weight

because building more muscleburns more kilojoules. Another

advantage is the after-burn

effect: one session of strength

training keeps your metabolism

revved up for 48 hours.

WILL A WORKOUT

PARTNER MAKEMY TRAINING MOREEFFECTIVE?Yes, in many ways. Your mate helps you get that extra push

and motivation when you’ve reached your limit. He’ll help

you get your chin over the bar on that last pull-up and give

you extra security by spotting you on the bench. The realbonus is that your workout will be less boring. Plus

afterwards you’ll have someone to debate the relative

virtues of the various women in the gym...

CAN I MAKE IT ON THE COVERWITHOUT PROPER GYMMACHINES AT HOME?Sure! Working hard is more important than your number of machines. You don’t

actually need barbells or hi-tech machines. There are plenty of effective exercises that

use your own body weight. (See Chapter 5). You’ll find more variation and new stimuli

and get perfect definition for your body. Here are the basic tools you need for that

cover-model body:

U Fit ball. This lets you train coordination and balance in many different ways.

Look for one that can hold 300 kilos and is about as large as the distance between

your shoulders and fingertips.

U Free weights. Dumbbells are better than barbells as they’re easier

on your joints. Because you have more range of movement, you

engage the smallest muscles as support and that builds more

muscle mass. Put together the following set of weights: 4 x 5kg,

4 x 2.5kg, 4 x 1.25kg, 4 x 0.5kg.UTraining bench. Necessary for varied free-weight training.

Make sure the bench can be modified to at least three positions.

1


16/132

A WARM-UP TAKES TIME.

CAN I SKIP IT?

No! Your body is like an engine: it needs to

preheat before it can hit top speed.

A 10-minute warm-up for your whole body

is ideal. Try two minutes of jumping jacks, three

minutes of running on the spot (move your arms),

20 lunges while turning your core, 10 push-ups and

a couple of minutes of arm circles. Follow with 10

easy reps that you will perform in your workoutlike bench presses for your chest or lat pulldowns

for your back.

MUSCLE BUILDING

16 | COACH

1


17/132


Sure, sometimes

machines are better.

If you’ve been injured or

want to work on

specific muscles or

exercises, a machine

might be best. A cleanset of butterflys on a

machine is better than

a couple of shaky free-

weight flys. Machines

allow beginners to see

big improvements. For

hardened gym-goers,

free weights providemore of a challenge.

Should I use machines?

WHAT’S A SUPERSET?

It’s a training method that combines two exercises

performed right after another without a pause.

The advantage: you save time and work with intensity.

Three training concepts for your supersets:

Antagonist training: Use the opposing muscles.

Example: biceps and triceps (biceps curls and triceps

stretches).

Circuit training: Two distinct body regions one after

another. Example: back and legs (chin-ups and squats).

Synergist training: Two exercises of the same muscle

group directly after one another. Example: chest (bench

presses and free-weight flys).

HOW MUCH WEIGHT SHOULD I LIFT TOMAKE MY MUSCLES GROW FAST?

The ground rule: you should just complete the last rep

cleanly. To keep your injury risk low, stay around

10 per cent under your maximum intensity. Find that out

by getting advice from a trainer or workout buddy – usually you

can figure it out after about three sets. Generally, at the start, you

should be able to lift the weight eight times. If you can do morethan 12 reps, add a plate. If you want to define your body, you

should be able to perform 15 reps. You can do more than 25?

Add a few more kilos.

EMS promises muscles without work. Is that possible?

Not really. EMS stands for electric muscle stimulation, comes from physiotherapy and causes musclecontractions with an electric pulse. It reaches into the deepest muscle layer but doesn’t replace a workout.

If added to regular strength training it may be a suitable muscle-booster.

1


18/132

18 | COACH

This is all taking too long.How can I speed it up?

Your body has conquered your programme. Time to up

the workout. These three methods will catapult you to

the next level:

Explosive lifting: Not for slowpokes. Lift the weight as fast

as possible, hold for two seconds. Advantage: fast

movements activate the fast-twitch muscle fibres.

Compound moves: Exercises which use more than one

muscle group at the same time, make your training harder

and more effective. Example: squats and shoulder presses

with free weights.

Resistance band quickies: Use resistance bands to replaceyour breaks with quickfire arm training (for example, do 30

biceps curls in one minute).

SHOULD I USE TRAINING GLOVES?

Sure! Even if your palms aren’t

facing the camera in yourcover shoot, calluses

are unattractive.

Wearing gloves will help

you maintain a firm grip

for better performance.

A synthetic-leather

mix with cushioned

palms is ideal.

HOW CAN I BE SURE I’M PERFORMING THE EXERCISE CORRECTLY?Ask yourself the following questions:

MUSCLE BUILDING

1. Am I feeling the exercise in

the right spot? Is the

exercise working the

muscle it should or are

you feeling it in a

different muscle?

2. Can I control the

movement of the weight?

If you’re using too much

momentum to finish the

set, you’re risking injury.

You should be able to hold

the hardest position for

two seconds.

3. Can I perform the

complete movement

range? Only complete reps

count for a complete set.

If that’s not possible,

lower the weight or

number of reps.

4. Is a training partner

controlling your

movement? If not, ask.

If you train alone, check

in the mirror.

1


19/132


20/132

20 | COACH

HOW CAN I GIVE MY MUSCLES DEFINITION?

UHow about double training? This high-speed circuit training from American strength coach Martin Rooney will push you to

your limit. The result: defined muscles. Here’s how: first bench press your body weight as quickly as you can for the maximum

number of reps. Then run to the dip station where you complete twice as many reps as fast as possible. Then without a break,perform twice as many push-ups. Perform this circuit three times. Then take a three-minute rest. Important: to avoid injury perform

the exercises correctly even though you are doing them quickly. Ready? Let’s go!

CAN I MAKE IT ONTO THE

COVER WITH CROSSFIT?Crossfit is all the rage and it can help. This training method improves

your cardio and strength to get you into cover-model shape. The

principle: Crossfit combines elements from weightlifting and cardio

training. For example, you use weights and kettlebells alongside

everyday items like tyres and hammers. Crossfit fans love the high-

intensity, group dynamic and constant variety. The difference from a

classic workout: you’re working towards an overall improvement ratherthan singling out specific muscles. That can be an advantage. If you

perform all the exercises, you can achieve impressive results.

MUSCLE BUILDING

1


21/132


I BIKE AND RUN. DO I STILL

HAVE TO TRAIN MY LEGS?

SURE, or would you prefer to never wear

shorts so no-one spots your spindly legs?

If you have a well-trained upper body and weak

legs you’ll look as if you could fall over any minute.

If you ignore half your body, you’ll never be a cover

model. Train the large muscles in your legs. You’ll

benefit from muscular quads and hard glutes.

HOW CAN I GET A NEW SPIN ON MY TRAINING?U Change the sequence. Mix up the order of exercises to provide new stimuli. Start at the end and work backwards.

Traffic jam at the dip station? Be spontaneous.

U Change the exercises: Variety brings new life to your training and breaks up your mental routine.

Surprise your muscles. For example: try push-ups with staggered hands.

U Change the angle: If you work your muscles from different angles you’ll see more definition.

Instead of always doing the flat bench press, for example, try incline and decline variations.

Which grips should I know?

At least the following six. Whether using the cable tower, chin-

up bar or a barbell, changing your grip provides more variety.

You’ll target specific muscles with different grips.

Overhand grip: Typical for exercises such as dead lifts, rows or

squats. If used for biceps grips, the focus is on the lower arms.

Underhand grip: Typical for isolated arm exercises like biceps

curls and best for row variations.

Wide grip: Either as an overhand or underhand grip. Ideal for

bench presses; works the chest more than the triceps.

Narrow grip: Works the triceps and abs on bench presses and the

arms more than the back in chin-ups.

Alternating grip: Security for higher weight loads, especially

exercises with extended elbows.

One-arm grip: Ideal for rows. Because you have to balance the

bar, you work various small muscles.

1

MUSCLE BUILDING


22/132

MUSCLE BUILDING

WHAT’S GOOD ABOUT

TRAINING WITH A TRX?

Awhole lot! The advantage of a TRX (Total

Body Resistance Trainer): wobbly exercises

force you to maintain your balance, which

challenges your core. Basic rule: keep your head,shoulders and pelvis in a straight line while

engaged. Tackle every exercise without bending at

the wrists. You’ll get the full effectiveness of the

exercise and prevent the grips from chafing. Always

keep the TRX taut and controlled rather than

wobbling around. This forces your muscles to make

adjustments for balance and leads to greater gains.

ARE MIRRORS JUST FOR SHOWOFFS?As long as you’re not avoiding exercise, there’s nothing wrong with a quick pose. Just the opposite: posing gives you the

chance to contract your muscles for extra stimulus. How? Engage your muscles for 8-10 seconds during the breaks.

Which foods helpmuscle soreness?

Try cherry juice for prevention. The

antioxidants and inflammation–

reducing ingredients support tissue

recovery. Glug one glass before andafter your workout. Alternatively,

drink 1-2 cups of coffee before

hitting the gym. Caffeine improves

the contractibility of the muscles

and alleviates pain. Just don’t let it

become a habit or your body will get

used to it and you’ll lose the pain-

alleviating effect.

1


23/132


ABS TRAINING

ISN’T WORKING

FOR ME.

HOW CAN I GET

A SIX-PACK?

Admittedly, it’s a huge leap

from belly to washboard.

But these tricks help. Varythe speed of your abs

exercises for extra

stimulation. Simply perform the first

four reps in four seconds and then the

next four reps in two seconds. Keep this

rhythm for three sets. Another six-pack

tip: do sit-ups on a Bosu ball. The

wobbly position forces your muscles to

make small adjustments. What else?

Add subtle variations to your crunches

(see Chapter 5). Even switching your

arm position can work wonders. Place

you hands behind your head, extend

them upwards or place them under your

backside. If you still don’t see

improvement, lift an arm or a leg, which

works your core more intensely.

1

MUSCLE BUILDING


24/132

24 | COACH

I GET BACK PAIN

AFTER ABS TRAINING.

WHAT SHOULD I DO?Keep your core workout safe and effective by avoiding

these five mistakes.

1. Hip flexors. Many abs exercises work your hip flexors. But theyshouldn’t be the focus. A basic rule for abs: when performing core

and leg lifts keep the pull on your pelvis and abs and hip flexors

even. When performing sit-ups and crunches, make sure your back

stays flat on the floor to prevent back pain.

2. Back ripper. Careful: abrupt movements can cause one of the

many muscles in your back to seize up. Warm up thoroughly.

Perform the exercises carefully and evenly.

3. Workout wobbler: Always engage your core. The trick:

simply pull your belly button inwards and hold. Just don’t forget

that you still need to breathe!

4. Neck vertebrae no-no. Never tug on your neck with your

hands while doing crunches or sit-ups. That increases the pressure

on the sensitive neck vertebrae. Better: place your fingertips at your

temples. Better still: extend your arms for much more intensity.

5. Bending. If you bend your upper body forward more than 30

degrees from the hips, you need support. If you don’t have

support, you can seriously strain your back. Keep this in mind

when you perform these exercises – many people twist back to grab

weights and the results can be painful.

MUSCLE BUILDING

1


25/132


CAN I SPEED UP MY

MUSCLE DEFINITION?Here’s a turbo trick: go short and sweet twice a day

instead of one long workout. Ideally, try a compact workout

after getting up and another before bed. Speeding up your

metabolism twice burns more energy. Switch between

strength and cardio workouts and divide the workouts

according to muscle group. If you add one pure cardio day

per week and one day of rest, you’ll see results in no time.

Can I skip the cool-down after a workout?

You can but you shouldn’t. Invest 10 minutes because if you keep moving after

your workout, you speed up recovery by activating the metabolic process. Your

best bet is to use an easy cardio program on equipment of your choice.Also good: easy stretching which decreases tension in the muscles.

Should I train according

to body type?

Although body-type classification is

scientifically controversial, it makes sense to

base your training on how quickly or slowly

your metabolism breaks down muscle and fatty tissue.

Here are the classic types:

Mesomorph. This athletic type should start with

whole body training. This metabolism shows fast

muscle growth. You can raise your intensity level.Endomorph.A slow metabolism causes more fatty

deposits around your stomach. Best workouts: repeat

reps and cardio training.

Ectomorph.

So-called hard gainers hardly ever add fat

and build muscle slowly. The reason is a speedy

metabolism. The solution: slow exercises with heavy

weights. Thanks to a quick recovery time ectomorphs

can train frequently and intensively.

HOW MUCH CARDIO TRAINING

SHOULD I DO TO ENHANCE MY

STRENGTH TRAINING?

A mix of 60 per cent strength and 40 per cent cardio gives

your body the perfect balance. The cardio keeps your body-fat

percentage low. If your body fat is between 10 and 14 per cent,

you’ll see the benefit of your hard work. For the ultimate fine-

tuning, plan 3-4 cardio workouts a week and lift every other

day. Also try to add activity to your daily life – take the stairs

instead of the elevator. In general: the more muscle mass you

build, the more energy you expend and your body fat will stay

low. The result is clearly defined muscles.

1

FAT BURNING


26/132

2CAN CARDIO

TRAINING HELP MEGET A SIX-PACK?

YES, YOU CAN’T ESCAPE

CARDIO TRAINING for flat abs

because it’s a great way to burn

kilojoules. If you watch your diet at

the same time, you’ll lose weight

quickly and get rid of the body fat

hiding your abs. Cardio works

because it makes your heart beat

faster and you need more energy

than sitting or standing. You’re not

eating during training either so your

body has to tap your energy reserves

to tackle the effort.

The best part: the effect lasts after

training. Hours later yourmetabolism is still active so you keep

losing weight without doing

anything else.

26 | COACH

FAT BURNINGTo make your muscles stand out, you have to lower your body fat.


27/132

FAT BURNING | 27

The best strategy is cardio training. Here’s what it comes down to:

FAT BURNING


28/132

28 | COACH

FAT BURNING

How can I optimally activate my metabolism?

Train with your heart rate at 65-75 per cent of your maximum heart rate. At this intensity level you activate your fat

metabolism optimally as the rate of metabolism to available energy is at its largest. If you run faster, you’ll burn more fat,

but you’ll deplete the limited glycogen supply in your body. When your carbohydrate metabolism increases, fat

metabolism decreases. If the workload continues to rise, the muscles rev up and reach the anaerobic threshold.

Carbohydrates are the only fuel available. This is the point at which recreational athletes usually tire.

WHICH SPORT BURNS FAT FASTEST?The main thing is that it’s fun! This table shows you which activities burn the most.

SPORT/MACHINE ASSESSMENT (VALUE) ENERGY USED PER HOUR

RUNNING Do anywhere, may hurt 2100-3360 kilojoules

joints of heavy/obese people

ROWING Intensive total-body training,, 2520-3360 kilojoulesadditional strength training

MOUNTAIN CLIMBING Challenges movement and 2100-2940 kilojoules

core-strength training

CROSS TRAINER IN GYM Good total-body workout 1680-2520 kilojoules

(Elliptical)

INLINE AND ICE SKATING Easy on joints, 1680-2940 kilojoules

improves movement

and balance

NORDIC WALKING/HIKING Easier on joints than running, 1680-2520 kilojoules

good for heavy/obese people,

if poles used correctly offers

upper-body workout

CYCLING Easy on the joints (racing bike) 1680-2940 kilojoules

SWIMMING Easy on the joints if done properly, 2100-2940 kilojoules

strength training, total-body

training, good for core

SKIPPING Good for coordination, 1680-2940 kilojoules

intensive core training

CROSS-COUNTRY SKIING Intensive total-body training, 2100-4200 kilojoules

very effective for core and abs

2


29/132

WHAT DO I HAVE TO WATCH OUT

FOR AS A HARD GAINER?

As your body has difficulty making muscle,

cardio can make you scrawnier. The problem is

that training eats away at the positive energy

balance you need to feed your muscles. If your goal is

muscle mass, you have to strength train – it should

comprise two-thirds of your training. Keep your cardio

and strength-training days separate and always be sure

to eat enough.

Should I take a recovery day after a cardio workout?

Yes. Without recovery you can’t improve your performance level or increase your energy needs.

The most important recovery phases:

DOESN’T MUSCLE BREAK DOWN WITH CARDIO?

Not necessarily. The combination of cardio and strength training speeds up your energy usage so make sure you eat a balanceddiet. Train cardio and strength on different days to get the best out of each session. If you don’t have enough time and have to

train both together, set your priorities. Is building muscle your main aim? Then strength train first or you’ll lack energy later.

Losing weight more important? Then reverse. Putting strength training first affects fat burning.

Recovery as part of sport.

Light training (low intensity, 30-

45 minutes) can prevent

psychological and physical

tiredness and build new fitness.

Recovery directly after sport.

In the first six hours after a

workout you have to refill your

fluid and energy resources

(protein, carbs). A warm bath or

sauna encourages recovery.

Recovery during the week.

Recovery and muscle building

can take a few days depending

on workout intensity. Take one

day off between two workouts

but not between different sports.

2

FAT BURNING


30/132

30 | COACH

CAN I OVERDO IT WITH TRAINING?

UYes. If your recovery is too short your body won’t have enough energy for your next workout and your

performance will drop. That’s called overtraining. Symptoms can include a high resting heart rate, weakness,

headaches, sleep disturbances and depression. Avoid this by scheduling a 24-hour break between workouts.

DO I NEED A HEARTRATE MONITOR?You can better manage your training with a heart-rate monitor as it tells you

the exact intensity of your workout. For running according to heart rate there

are four basic zones.

Recovery: 50-65 per cent of your maximum heart rate. Helps the body

recover after an intense workout but doesn’t contribute to performance.

Basic training: 65-75 per cent of your maximum heart rate. Burns fat and

builds a basis for more cardio.

Cardio fitness: 75-85 per cent of your maximum heart rate. Builds the basis

for cardio. Also interval training.Highest performance: 85-100 per cent of maximum heart rate. Only

experienced athletes looking to improve their performance and best times

should train in this zone.

FAT BURNING

HOW DO I DETERMINE

MY MAXIMUM HEARTRATE?

You can determine it yourself,

but have your doctor perform

a stress test on your heart first

to ensure you are healthy. Then:

Runners: warm up for 15 minutes. At the

end of your warm-up your heart rateshould be 80-85 per cent of your

maximum heart rate. Run a short

distance increasing your speed. Then go

all out during the last minute and take

your heart rate at the end.

Cyclist: You need a 6-8 per cent grade hill.

Warm-up for 30 minutes. Choose a gear

where you can cycle 80 rpm. Head up the

hill all out for 90 seconds.

2


31/132

FAT BURNING


32/132

32 | COACH

WILL I SWEAT THE FAT AWAY IF I WRAP MY STOMACH IN TRANSPARENT GLAD WRAP?

Way off! You can’t sweat off fat, only burn it as energy. Sweating is your body’s mechanism for lowering its temperature.

If you deplete your fluid resources you run the risk of losing weight more slowly, or even worse, becoming dehydrated.

Is it enough to run

three times a week?

Yes and no. Running three or four times a

week is great for your metabolism and

negative energy balance. But mix up your

training to avoid any muscular imbalance that

increases your risk of injury. Ideally, switch

between cardio sports such as running,

swimming or biking and indoor workouts on

a stair or rowing machine. Your performance

level will benefit as new stimuli improve your

fitness and can shorten your recovery.

Cycling works your body differently from

swimming: you allow the unused muscles to

recover while stimulating different muscles.

Ball sports are also a great cardio alternative.

In bad weather hit the machines at the gym.

DO I HAVE TO SKIP TRAININGWHEN I HAVE A COLD?

Depends on how bad it is.

If it’s a slight

cold have an easy workout. Running

improves nasal circulation. Nasal

temperature rises can also shorten the length of

the cold virus. But limb pain, fever, sore throat

or swollen lymph nodes mean you shouldn’t

work out. There’s danger of spreading the

infection and stressing the heart. When you

have a fever you should only be in bed!

2


33/132

FAT BURNING | 33

At what temperature should I head

indoors to hit the treadmill?

THIRTY DEGREES CELSIUS. At high temperatures you can become

dehydrated and, if you aren’t paying attention, could even make yourself ill.

If you still want to run, go slowly and drink frequently – on long runs consume

one third of a litre every 10 to 15 minutes. Keep your head and neck cool the

entire time. Alternatively, run in the early morning or late evening. And lower

your exertion in very cold winter temperatures. Your maximum intensity

should be 70 per cent of your maximum heart rate. Running in freezing

conditions won’t automatically endanger your health but if you find it

uncomfortable, switch to the treadmill.

HOW FAST SHOULD I RUN

TO BURN AS MUCH FAT

AS POSSIBLE?

The faster you run the more

kilojoules you burn. The most

important training regions for

maximum fat burning are called basic

endurance 1 and 2. (BE1 and BE2)

BE1: Run with an intensity of 75 per cent of

your maximum heart rate; here’s where you

burn the most fat.

BE2: This zone is for faster workouts

between 75 and 85 per cent of your

maximum heart rate. You burn less fat in

terms of the percentage but burn more

actual fat since you are expending more

energy. The disadvantage: you’ll tire more

quickly and total energy expended may be

less. It’s not ideal to always run in the fat-

burning zone. Varying your workouts is the

best way to speed up your fat burning.

I’VE HEARD IT’S UNHEALTHY

TO RUN IN THE MORNING.IS THAT CORRECT?

Ask yourself: “Am I a morning person or a night person?”If you are ready to

go physically and mentally when you wake up, you’re the former. The latter

type isn’t going to get moving until late afternoon or evening. Each individual

should run when it best suits him or her and it’s fun. There’s nothing wrong

with running in the morning if that’s when you like to go.

2

FAT BURNING


34/132

34 | COACH

WHAT ADVANTAGES DOES SWIMMING HAVE AS A CARDIO SPORT?

USwimming is a real fat burner plus the water is easy on your joints. Swimming trains all your muscle groups; you prevent

muscle imbalances and can correct any that you already have. Aside from making you fit, swimming can also reduce

tension in your neck, shoulder and back muscles. Freestyle and backstroke are better in this regard than breaststroke.

IS SKIPPINGGOOD FOR

CARDIO?Sure! It requires strength, speed and

endurance. Ten minutes of skipping is as

effective as 30 minutes of jogging. Here’s

a good interval-training method:

10 intervals of one minute with a minute

pause in between. After a week, increase

to two minutes jumping with a pause of

1-2 minutes. If you’re fitter, you can do

crunches or push-ups in the pauses. But

don’t overdo it. Don’t add extra weight

that could hurt your joints. Here are some

variations:

Double jump: the rope passes under

your feet twice on every jump. Your core

muscles help you jump higher and move

your arms faster.

Arm-cross jump: crossing your arms in

front of your body is good for coordination

and works your calves and thighs.

Squat jump: this is an extremely difficult

exercise. You jump at squat level with a

shortened rope. It‘s really good for the

legs and core.

2


35/132

FAT BURNING | 35

HOW DO I START

SWIMMING TRAINING?

F

or your first session swim one lap with only your

legs, hands extended in front. Take a short break.

Then swim one lap with arms and legs and repeat

six times. Swim one lap slowly and count your arm

strokes. Then take another minute break. Then try to

swim the next lap with one less stroke. Repeat six times

and make a note of your results. Make that a starting

point for your next workout.

Do I have to warm upbefore I swim?

Yes, warming up prepares your heart, muscles

and joints for the upcoming workload. Stretch for

about five minutes before you train especially

your shoulders and ankles. And cool down in the

pool before you get out. Leave about five

minutes and swim easy freestyle, or five laps of

breaststroke. The longer and harder you train, the

longer your cooldown should be.

DO I NEED GEAR FOR SWIMMING? BRING THESE ITEMS WITH YOU:

Arm training. Put the board between

your legs to work your arms.Leg training: Place your arms on the

board and kick.

Available in countless forms and

lengths. Tip: choose short fins –they increase legwork and don’t

overstress your muscles.

Stick the plastic pieces to your palms

at the fingers and wrists to increasethe amount of water displaced.

Kickboard Paddles Fins

2

FAT BURNING


36/132

36 | COACH

HOW EFFECTIVE ISCYCLING FOR

CARDIO TRAINING?

Very! A sample calculation: if you ride

40 minutes to work every day, you’ll burn

about 1260 kilojoules per stretch. You’ll

lose fat, build muscle and increase your endu-

rance. The regular movement will increase your

basal metabolic rate. Plus the saddle carries

about 70 per cent of your weight, which

can help you avoid joint problems.

What should I look for whenbuying a racing bike?

So training isn’t uncomfortable, make sure the bike is a

perfect fit. For the best seat position, get your upper body and

arm length tested in a specialty store. Test different frame sizes,

saddle positions and stem lengths. If you’re between two frame

sizes, choose the smaller. It’s important that the saddle is the

correct height. Your heels should touch the pedals at the lowest

point with your legs fully extended. There should be a small

angle at your knee when the balls of your feet touch the pedal.

Is training with a stationary bike at home effective?

Training within four walls isn’t just an escape from bad weather. It saves you the trip to the gym and valuable time. You can up

your intensity on a treadmill too – indoor bikes can imitate mountain climbing. You can also read or watch TV at the same time

and, depending on what you watch, could even train your brain simultaneously. But if you have a hard time getting moving, think

carefully about the acquisition. Will you really train at home or is it better to get out of the house?

2

WHAT MACHINES


37/132

FAT BURNING | 37

AT THE GYM ARE

EFFECTIVE FOR

WEIGHT LOSS?Here are the top five machines:

TREADMILL Offers control over yourspeed and even your running style.Train in running shoes for stability andease on the joints. Run in the middle ofthe treadmill and swing your armsbeside your body. Just locate the

emergency stop before you start!

STATIONARY BIKE Easy on the jointsand great for beginners. Don’t extendyour knees fully, keep your backstraight and don’t lean on thehandlebars. Set the resistance so youcan pedal 80-100 rpm without running

out of breath.

STAIR MACHINE Strengthens legmuscles and coordination. Keep thesoles of your feet on the pedals. Keepyour upper body straight and don’t leanon the console.

CROSS TRAINER/ELLIPTICAL

Trains the entire body and is easy onthe joints. Keep your feet on the pedals.TIP: practise the correct movement withyour legs first, without holding onto

the poles.

ROWING MACHINE Strengthenscirculation, core and arm muscles aswell as coordination. Avoid usingincorrectly and causing injury bygetting instruction before your firstworkout.

2

FAT BURNING


38/132

38 | COACH

HOW CAN I PREVENT BOREDOM ON THE TREADMILL?Find some variety! Nobody is forcing you to run 60 minutes at the same tempo. Modern treadmills offer

different programmes so experiment with interval training, simulated mountain runs or just change theincline. Try listening to an audiobook or head outside once in a while.

How can I bringfresh momentumto my training?

Whether you run, swim or cycle over

time you can fall into a routine. As

with strength training, you should

add new stimuli to your cardio to

stave off boredom.

Vary the speed with interval

training. Try very fast intensive

phases of differing lengths withrecovery in between.

Increase resistance. Run or ride

uphill more and change the gears.

When swimming, add paddles.

Change the environment. Look for

new routes or change from road to

bush trails. Swim in open water

rather than a pool.

2


39/132

NUTRITION


40/132

3DO I HAVE TO

EAT LESS TO GET

A SIX-PACK?

NO, YOU NEED TO EAT ENOUGH

to keep your motor

functioning so it burns more

energy. You can increase the speed of

your metabolism with cardio and

strength training. The perfect mix

will bring muscles hidden under fatto the fore. Ideally, schedule either a

cardio or strength-training workout

every day. The energy balance is

what’s essential for success. If it’s

positive, you’ll build muscle.

Negative energy leads to a

breakdown: either you lose weight or

muscle. The truth is that training

alone isn’t enough, you have to eat

right too. This chapter tells you how

to eat right in order to lose fat and

build muscle.

40 | COACH

NUTRITIONIf you want to build muscle you have to work out and change your


41/132

NUTRITION | 41

eating habits. More protein, fewer carbs!

NUTRITION


42/132

42 | COACH

HOW MUCH PROTEIN SHOULDI EAT TO BUILD MUSCLE?Here’s the maths: add up the protein content of all your meals each day. If it’s less than

0.8g per kilo body weight, you need more. Your needs depend on the changes you seek. If

you want to build muscle, you can increase your protein consumption to 2g per kilo ofbodyweight. Dairy products, meat, fish, soy and legumes are especially rich in protein.

IS THERE ACTUALLY

GOOD AND BAD FAT?

YES. Harmful fat occurs in the form of

saturated fat. It has little influence on your

metabolism, likes to sit on your waist anddoesn’t budge. The worst culprits: fried

foods, mayonnaise, cream cakes and baked

goods, thick sauces, creamy foods, fatty

meats, sausages and butter. Unsaturated fat

does exactly what saturated doesn’t and

activates in your metabolism. Particularly

good unsaturated fats are found in nuts,

lentils, plant oils and cold-water fish like

sardines and mackerel.

DOES FAT METABOLISM MAKE YOU FAT?

No, just the opposite. The word fat metabolism means that

your body receives energy mostly from fat and protein. The

fewer carbs you provide your muscles, the more they will look

to fat as a fuel. That improves your performance. A diet that

emphasises fat and protein is ideal for building muscle. Aim for25 per cent protein, 25 per cent fat and no more than 50 per cent carbs.

3


43/132

NUTRITION | 43

How can I speed up

my metabolism?

Know your body type. Your metabolism

depends on many factors such as age, sex and fat

and muscle tissue distribution. Adjust your diet and

training based on the following three body types.

, TYPE 1. You have a wide, bulky body, relatively

soft fatty tissue, with definition problems in the

abs. A sluggish metabolism and a low basal

metabolic rate mean fast weight gain and slow

weight loss. Cardio is a must to dispose of those

fat deposits and a low-carb diet is also essential.

, TYPE 2. You have an athletic, muscular body

with a wide chest and a V-shape. You gain weight

easily and build muscle thanks to an idealmetabolism. But don’t get complacent and rely on

your genes! You are still susceptible to belly fat so

follow a healthy diet and regular cardio workouts.

, TYPE 3. You have low body fat, a slender build

and narrow shoulders. Due to a fast metabolism

and plenty of fat-burning enzymes you have

problems building muscle. Carbs and kilojoules are

your friends but don‘t binge on fast food! Ahealthy diet is essential and avoid excessive cardio.

3

NUTRITION


44/132

44 | COACH

ISN’T ALL THE HYPE ABOUTPROTEIN EXAGGERATED?No, absolutely not. There are four important reasons why you should eat protein.

1. Protein is building material. Your muscles are made of protein. If your body

gets too little, it draws it from the muscles and they break down. A protein-rich dietnot only protects the muscles, it allows you to train hard to provide new stimuli for

muscle growth.

2. Protein is essential for recovery. Because our bodies don’t store protein, they

require protein for recovery after exertion or injury.

3. Protein promotes constant performance. If you add protein to every meal, your

blood sugar level won’t shoot up and you’ll also fight the munchies. Enjoy fruit with

yoghurt or cheese and salad with fish or meat.

4. Protein is a metabolism-booster. Protein-rich foods speed up your metabolism

much faster than fat or carb-rich foods. Expended energy is released through heat

(in other words, you sweat).

HOW DO I KNOW WHAT MY

DAILY KILOJOULE NEEDS ARE?

You determine your kilojoule

requirements from your base

metabolic rate and activity level. An

analysis by your doctor can determine

your exact base metabolic rate.

Multiply this by your physical activity level (PAL),

which is higher the more you move (i.e. sleeping=

0.95, sport or hard work=2) to get your kilojouleneeds. That’s the first part. The question is what you

want to achieve. If you want to build muscle, you

need to have a positive energy balance; take in more

energy than you need. If you want to lose weight,

you need a negative energy balance. That means you

burn more than you take in. The result: your body

looks for energy from its reserves. The ideal route to

a six-pack: two months positive, followed by two

months negative energy balance. First you build

muscle, then you define it.

3

Wh t’ th l GI th d?


45/132

NUTRITION | 45

What’s the low-GI method?

This refers to foods with a low glycaemic index.This dietary concept is based on the reduction of

sugar-rich foods. The reason: sugar and other

short-chain carbohydrates have a high glycaemic

index. They affect your blood-sugar level, insulin

production and the building of body fat (hello man

boobs!). Controlling your blood sugar level through

the regulation of insulin production should lessen

hunger and fat storage. If you want to lose weight,

don’t avoid fat, avoid short-chain carbohydrates.

How many kilojoues a day should I cut?

If you have a six-pack under that belly, then cut your kilojoule intake by

no more than 2100 kilojoules per day. But be careful: cutting too many

kilojoules can result in your metabolism slowing down and your body will stoplosing weight. You won’t have enough energy to train.

CAN A LOW-CARB DIET

DAMAGE MY BODY?

No, as long as you don’t overdo it.

Opponents of low-carb diets often

criticise protein-rich diets with the

argument that too much protein damages the

kidneys. Several studies have shown that to be

controversial. In general, healthy people can

take in between 1.2 to 2 grams protein per kilo

of bodyweight per day. Hard gainers need at

least two grams to build muscle. It’s important

to hydrate, too. If you’re taking in two gramsof protein you need to drink at least three litres

of water.

HOW CAN I INCREASEMY FAT BURNING?EAT STEAK NOT PASTA. If you eat too many

carbohydrates, the resulting insulin release slowsyour metabolism. Your body only needs carbs for

high levels of intensity. The lower the intensity, the

less you need. To improve fat-burning, before

training avoid carbs, sweets and soft drinks. After

training eat lean meat, dairy products and fish.

Important: don’t forget to drink at least 2.5 litres of

water per day – a lack of fluids slows the metabolism.

3

NUTRITION


46/132

46 | COACH

The Paleo diet is

based on the concept

that the diets we eattoday are not suitable

for our genes or our

bodies. A “species-

appropriate diet” is a

stone-age diet. Meat,

fish, shellfish,

vegetables, fruit, nuts

and water and tea are

allowed. Not allowed:

dairy and wheatproducts as well as

industrially prepared-

foods such as sugar or

ready-made items.

The goal: health,

performance and

weight reduction.

What’s the Paleo diet?

DO I HAVE TO GIVE UP EVERYTHING FUN?There are no strict taboos. One trick to help make healthy eating more sustainable long-term is to enjoy a small treat everyday, maybe a biscuit or two pieces of dark chocolate. Plus there’s nothing wrong with a weekly “cheat” meal either.

Can the Zone diet get me

on the cover?

Probably not. The goal of this intensive diet, in which

you eat every five hours, is to give you the perfect

balance of the hormones insulin and glucagon. At every

meal 30 per cent of your personal energy needs should

be from fat (mostly unsaturated fat) and protein and

40 per cent from low-glycaemic carbs. The catch: it’s a

lot of work to chemically analyse the composition of

every meal. The carb content of 40 per cent is also too

low to keep your performance level and build muscle.It’s better to strength and cardio train and eat 50 per

cent of your kilojoules from carbs.

ISN’T A COMPLETE DIET CHANGE ONLY

FOR PROFESSIONAL ATHLETES?

Not at all! If you really want to have the body of a cover

model you have to knuckle down, not only at the gym but

also with your diet. The results of 600 scientific studies have

shown that recreational athletes benefit more than professionalathletes from a reduction of carbs and increase in unsaturated fats

and protein. Take the tips in this chapter to heart!

3


47/132

NUTRITION | 47

DO I HAVE TO STOP SNACKING IN FRONT OF THE TV?

U

Snacks aren’t forbidden. Avoid chips, pretzels and chocolate bars and opt for healthy alternatives. Good

snacks include organic sulphur-free dried fruits, fresh fruit or low-fat yoghurt with fruit like banana. Beef jerky is also good – the air-dried spicy meat contains plenty of protein and little fat.

SHOULD I DRINK

MORE THAN

USUAL TO GET

ON THE COVER?

Yes, that’s a good idea. Drink water orunsweetened tea, not soft drinks or fruit

juice. The advantages: both have no

kilojoules, raise your metabolic rate and

curb your appetite. If you drink one large

glass of water before every meal you’ll

feel full faster. Your body needs fluids to

utilise nutrients like protein. Drink two

to three litres per day.

3

NUTRITION


48/132

48 | COACH

Pills or liquid: What’s the best way

to take in creatine?There are many options for ingesting creatine. Here’s what the various

ways have to offer:

V Creatine serum is less effective because creatine isn’t stable in liquid form

and loses its effectiveness.

V Bars and chew tablets are practical on the go, but you need water for the

body to utilise creatine.

V The binding material that keeps the tablets together lessens the solubility

of the creatine and obstructs its uptake in the body.V Powder remains the most practical and cost-effective method of intake.

Which foods should I be eating?

The best foods are low-fat protein sources with a high

nutritional value. The nutritional value indicates how much of

your body’s protein can be built by the amino acids of a food.

The higher the value, the better. Here are some excellent choices.

Food Protein Fat Fat-Protein Nutritional(Per 100g) (Per 100g) ratio value (%)

Barramundi 17.0 0.3 1:57 75

Quark 13.5 0.3 1:45 81

Low-fat cheese 30.0 0.7 1:43 81

Turkey breast 24.1 1.0 1:24 70

Green peas 5.8 0.5 1:12 47

Wholemeal bread 6.8 1.2 1:6 69

Beef fillet 21.2 4.0 1:5 79

Cottage cheese 15.4 4.8 1:3 81

Corn 3.0 1.2 1:2.5 54

Oatmeal 13.3 7.7 1:2 60

Tofu 8.0 5.0 1:1.5 53

Tuna 21.5 15.5 1:1.5 72

Eggs 11.0 10.0 1:1 100

Whole milk 3.3 3.5 1:1 81

Edam (45%) 24.8 28.3 1:1 80

Peanut butter 28.0 50.0 2:1 47

WILL CREATINE HELP?

As a nutritional supplement

creatine can improve strength

endurance and reduces fatigue by

transporting extra energy into your cells.

That means you can perform longer at

your maximum intensity without

reaching your lactic-acid threshold.

3

WHICH PROTEINPOWDER SHOULD I BUY?


49/132

NUTRITION | 49

1) Avoid side effects.

Magnesium is good for calfcramps. In the loading phase,

there’s a danger of fluid retention

in muscles that can lead to

cramping and increased injury

risk. Tip: extend the “loading”

period over a longer time with a

lower dose. Drink sufficiently too

as that promotes absorption.

2) Optimise absorption. Taking

creatine incorrectly may causebad breath and gas. Take the

preparation after training and

rinse down with ½ litre of water.

3) Reduce the risk. Even small

amounts of forbidden anabolic

steroid in the powder can damage

your health. Buy the product

from reputable manufacturers.

WHAT SHOULD I WATCH FOR WHEN

TAKING CREATINE?

How can I tell ifI’m overdoing it

with protein?

Check the colour of your urine.Protein is broken down into urea in

your body, which is removed

through your kidneys. You have to

drink water. If your urine is darker

than light yellow, immediately

drink one or two glasses of water.

There’s no danger for the kidneys at

3g of protein per kilo bodyweight,

any extra will be flushed out.

Do I have to give up salt?

Not totally, but you should reduce your intake because the sodium in table salt binds

with water in your belly area. The result: a bloated stomach, which looks like a fat

belly. Spice your food instead with pepper, paprika, curry powder, chilli powder or

herbs instead of salt. Stay away from fast foods and prepared meals. Grab somepotassium-rich, fluid-releasing foods – they‘re more commonly known as vegetables.

POWDER SHOULD I BUY?What are your plans? If you want the maximum nutritional value then

opt for a multi-component protein. While you’re working out your bodyuses whey protein most effectively. After training you need branch-

chained amino acids for recovery. The proportion of protein in the

preparation should be at least 90 per cent. There are flavoured options so

choose what appeals to you. In general: if you have a bad reaction, stop!

3

NUTRITION


50/132

50 | COACH

Is it practical to combine creatine and protein?No, it’s better not to take them together. Creatine needs an insulin burst to be effective.

That’s best obtained with a simultaneous intake of carbs. Protein slows the digestion of carbs.

The result: The carbs reach your blood slowly and the pancreas produces less insulin.

SHOULD I BUYBRAND NAMESUPPLEMENTS ORCAN I GET THEMCHEAPER?

Creatine is 100 per cent chemical. Cleaning impurities

costs time and money so some manufacturers skip this

process. Cheap powders may contain dangerous substancessuch as mercury and you can’t see or taste them. To protect

your body, only buy creatine from trusted brands like GNC

and Musashi.

DO I HAVE TO TAKE SUPPLEMENTSTO AVOID MINERAL DEFICIENCY?

No. Opt for a healthy, well-balanced diet. If you

avoid fast food, buy and prepare healthy fresh

foods, your body gets enough minerals. Meat,

legumes and vegetables deliver iron. Fish provides iodine

and essential fatty acids. Milk and wholewheat products

contain calcium and magnesium. Potatoes and tomato

paste contain potassium. Tip: choose a mineral water with

more than 50 mg magnesium and 200 mg sodium per litre.

Should I order my supplementson the internet?

Maybe, but watch the manufacturer. Foreign products ordered

on the internet may be dodgy. Quality seals are often fake

and detailed directions not included. They may even contain

dangerous additives.

3


51/132

NUTRITION | 51

WHAT’S QUICK, HEALTHY AND

GREAT FOR MY SIX-PACK?

How about sushi? The Japanese fast food containslots of protein and vitamins but few kilojoules. As

an appetizer try miso soup (the broth is made of

tofu and algae) – it fills you up, is healthy and low in

carbs. Next try maki rolls, nigiri and

sashimi (raw, thinly sliced fish fillet).

But skip the California rolls. They

contain fatty mayonnaise.

HOW CAN I BANISHHUNGER BETWEEN MEALS?

Don’t fill your office drawer with sweets. When you

get the munchies, grab healthy alternatives. For a quick

snack prepare raw foods like carrots, capsicums orcucumbers. The advantage of raw food is that it’s

healthy and speeds up fat burning. Prepare muesli to

eat with milk or yoghurt. If you want something hearty,

try some hard cheese or a spoonful of peanut butter.

I’m a vegetarian.How can I get

enough protein tobuild muscle?

Don’t worry! If you don’t eat meat you’ll be

fine if you eat dairy products. Plant products

also contain the eight essential amino acids

(protein-building blocks your body can’t

make). If you combine legumes, cereal or nuts,

vegetables or fruit in one meal you’ll

complement the amino acids perfectly. It’s

enough to eat the components within four

hours. Or grab a shake. You can make themwith soy and choose from a range of flavours.

3

NUTRITION


52/132

52 | COACH

WHICH FOODS SHOULD I AVOIDWHEN WATCHING MY WEIGHT?

UThe biggest enemy is white flour, since it has a high-glycaemic index. It causes your blood sugar level to rise and fall fast. The

result: energy is stored as fat (belly rolls!) and you get hungry again quickly. White flour (biscuits, cakes, white bread, pizza dough)doesn’t offer much besides empty kilojoules and there’s no fibre. Choose wholewheat bread and noodles instead.

I love to eat greatfood. How can I getthe perfect body?

You’re actually lucky. If you appreciatefine food and aren’t happy with ready-

made foods or kilojoule-laden takeaways

then it’s easier to get your ideal body.

If you cook, you can prepare first-class

meals with fresh ingredients and watch

the kilojoules. In general, include fresh

meat, fish and vegetables while skipping

carb-rich side dishes like rice, noodles

and potatoes.

3

DOES SPICY FOOD


53/132

NUTRITION | 53

Moderation isn’t my strength.

If I snack, I want it all!

Ok, not so fast. The “all or nothing” concept is wrong. Every kilojoule

means extra work for that six-pack. Enjoy a treat, but just a small one.

This table shows you how big the difference can be. Choose smart!

This little bit… Kilojoules equals this….

1 Magnum Classic ice cream about 1180 8 Chocolate Mini Milks1 Ferrero Rocher about 300 2 After Dinner Mints

1 Snickers bar about 1220 3.5 Freddo Frogs

500 g licorice about 750 80g Gummy Bearssugar-free

50g crème brûlée about 820 140g chocolate mousse

HOW CAN I COOK WITH AS LITTLE OIL AS POSSIBLE?

Don’t skimp on good oils. You should enjoy the healthy fatty acids and essential vitamins A, D, E and K found in linseed and

olive oils. One teaspoon is enough for sautéing in a non-stick pan. For small amounts use an olive oil spray can. Another tip: after

heating, place your cooked food on a paper towel that absorbs some of the extra fat.

DOES SPICY FOOD

KEEP YOU THIN? Yes. After a spicy meal your insulin level doesn’t spike as muchas when you eat less spicy foods. The “chilli effect” helps you lose

weight because insulin signals your body to store fat. Here are

three spicy options:

Chilli peppers: Capsaicin is responsible for the heat. Enjoy them

in curries or as a snack. Start with the light green peperoncini

that packs 100-500 Scoville units (that’s the measurement of heat

in peppers).

Chilli sauce: Try sharp sauces such as Tabasco with 2500 to

7 million Scoville units. Just don‘t glug it straight or you could get

heat blisters in your mouth!

Chilli spices: Available as powder or flakes and perfect additions

to vegetables, sauces or marinades for meat and fish.

3

TRAIN LIKE A PROHere are the 70 best exercises for the perfect body. Plus: favourite


54/132

4WHAT MUSCLES DO

I HAVE TO TRAIN TO

LOOK LIKE A COVER

MODEL?

EVERYONE STARTS OUT with

different physical quirks so the

emphasis will always be

different. But your best bet is to

begin with your weaknesses to

correct any muscular imbalances. On

the following pages you’ll find the

best exercises as well as expert

knowledge for each muscle group

you need to target. Once you move

towards defining your muscles you’ll

need more total-body exercises,

which you’ll find at the end of the

chapter. Build your own programmefrom these 70 exercises or choose one

of the 12 workouts from Chapter 5

and get started.

54 | COACH

workouts, motivational tips and secrets of MH cover models.


55/132

TRAIN LIKE A PRO | 55


56/132

MY FAVORITE

WORKOUT

Supersets are ideal for the

arms. These are a

combination of two exercises

performed without a break.

First, I do 8-12 biceps curls

with a heavy weight with an

E-Z bar, slowly until failure.

Then I immediately follow with

8-12 triceps push-downs to

failure. After the first

superset I pause briefly and

then I perform three more

sets, each with a short

break in between. My

tip: triceps pull-

downs really work

the triceps.

NAME : Mat t Sal l isP RO F E SSIO N: E x er c ise

sc ienc e st ud ent W E IGHT : 7 9 k il osHE IGHT : 1.80 met r esC HE ST : 10 7 c ent imet r esBIC E P S: 42 c ent imet r esW AIST : 7 9 c ent imet r esT HI

GHS: 7 5 c ent imet r es

MATT SALLIS

FITNESS IS A LIFESTYLE.

WORKING OUT ISN’T A BURDEN

FOR ME – I ENJOY IT.

C O V E R

M O D E L

4

56 | COACH

It’s not just about looking


57/132


MY FORMULA FOR SUCCESS

I’m my own trainer. It’s a good idea to hire a personal trainer at the outset – you can learn a lot from a good

one. But personally I believe in going it alone. Ultimately, only you can really judge what works for your body.

It doesn’t hurt to try different training methods and diets. As you gain practical knowledge and experience,

you’ll move closer to your goal and determine what works best for you.

It s not just about looking

good, I want the healthbenefits from working out.

I’ve been training since I

was 15. I’m determined

to keep at it. In 2009, I

was in hospital for ten

weeks and had two

operations. My biggest

motivation is never to

return to the hospital!

MY PERSONAL GOAL

I would like to add a few more kilos

of defined muscle so I can participate in

the World Bodybuilding Federation

(WBBF) competition. To reach this goal, I

set small interim targets. This increases

motivation and gives me an ongoing

sense of achievement. I take a large goal

and break it into smaller goals – that way

the next goal doesn’t feel light years

away. To be successful, train as if each

session were your last and don’t be

frustrated by slow progress.

Rome wasn’t built in a day!

MY BEST CARDIO WORKOUT.

I like Crossfit. Itcombines functional

movements, which helps

train my cardio and

strength. Crossfit is also

effective the week before a

shoot or competition to

lower my body fat

percentage and pump

up my muscles. I work

out for 10-45 minutes

per day but an ideal stint

is 10-20 minutes. That’s

enough to attack body fat.

MY PLAYLIST

1. Pick songs whose lyrics make you give

your all.

2. Download motivational speeches from your

idols on your MP3

(i.e. Arnold Schwarzenegger)

3. Good for cardio: House and dance music with

a fast beat.

Try Greyhound by Swedish House Mafia.

4. For strength training the soundtrack from

the film The Fighter is perfect.

4

What muscles do I need to train for extra-large arms?

TRAIN LIKE A PRO BIG ARM BASICS


58/132

58 | COACH

T

here are five muscles at work. They are: biceps, triceps,

brachialis, forearm and the brachioradialis muscle. Thesemuscles are a cover model’s billboard advertisement. You

can hide your legs in pants, but your arms are usually visible in

photos and a T-shirt won’t disguise them. Big arms take time and

there’s plenty of work ahead. But the good news is you can trainyour arms with almost any upper-body exercise. Before you get

started, here are the five components in detail.

What does arm training do for me?

Size! The triceps comprise more than

half of the upper arms. What’s in it for

you? Your arm circumference will grow.

Make your triceps training as important

as your biceps.

Fast! Fast–twitch muscles dominate

your biceps. They tire more quickly than

the slow–twitch muscles, but contract

faster and powerfully. Best workout:

intensive curls with a heavy load.

Useful! Strong arms help in every work-

out. Both the wrist flexors and extensors

provide strength for your grip. If these

muscles are strong, you’ll have a strong

grip for heavy lifting.

TricepsMusculus triceps brachii:

Triceps are the biceps’ opposing

muscles. As the name indicates, theyare divided into three muscles. They lie

on the outer side of the upper arm and

run from the shoulder to the elbow.

A well-defined triceps muscle

resembles a horseshoe.

BrachioradialisMusculus brachioradialis.

This muscle extends from the upper arm

over the elbow and the lower arm to the

wrist. It supports the biceps in bending as

well as turning the forearm.

BrachialisMusculus brachialis.

This muscle starts in the middle of

the upper arm bone to the forearm.

It lies under the biceps and helps

with bending the elbow. Because it

runs over a joint, it can provide more

power than the biceps.

BicepsMusculus biceps brachii:

This two-part muscle is located on the

front of the upper arm between the

shoulder and the lower arm. This

powerhouse allows you to bend your

elbows and turn your lower arms.

ForearmHere it’s a group dynamic: several

muscles work together. On the inner

side there are two flexors that run from

wrist and fingers. They allow forward

hand movement. The extensors in the

wrist are responsible for extending the

hand upwards. They lie on the outer

side of the lower arm.

4

Bi H hi b ith h ld T 25 d C ld d b tt Th f ll i i 1 6 2 7 4 d 9 Test againRecord

HOW STRONG AM I? These three tests will show you. Don’t worry if you’re not at the top now, our workouts star-ting on the next page will boost your performance. Pause for one minute between each exercise.


59/132


? How can I performgreat curls?Curls are like thrillers – tension counts.

Make sure your arms stay in front of your

body. If they’re behind your upper body,

your shoulder girdle is unstable. The

remedy: keep your back and head straight,

upper arms and shoulders still. It’simportant not to fully extend your arms.

That makes the exercise harder and easier

on the joints. Keep your elbows close to

your body. Do your wrists hurt? Keep

them straight throughout. Still struggling?

Reduce the weight.

? How can I lift more?

With music. Your favourite songs

are ideal motivation and distract you from

muscle pain. Your performance may

improve up to 15 per cent. Don’t believe

it? Try it! The best tracks have a rhythm

of 139 beats per minute. Source the ideal

beats to supercharge your workout at

www.bpmdatabase.com

? How can I performclean dips?With the right form. The more erect your

upper body, the more the triceps work. If

you lean back, you’re working the chest.

Figure out which muscles you’re using:

chest or triceps. Keep looking straight

ahead. If you look down you risk stressingyour cervical vertebrae. Dips aren’t an

easy exercise so give yourself enough time

to build your strength or you risk

stressing your shoulders. Push your body

up slowly and with control (count to three

up and down).

? Can I pump up

the effect?Of course. The trick is the so-called

flushing effect, which occurs immediately

when you switch exercises from a muscle

to its opposing muscle (such as biceps,

triceps). Your body provides those

muscles with a large portion of blood. The

result: extra-large muscles. Perform three

sets of curls and dips alternating (one-

minute break after each double set).

? Can I workoutwithout weights?The question isn’t if, but how. If you

travel or are short on funds, don’t let your

arms lose out. Grab a couple of plastic

bottles. These handy and nearly

indestructible bottles turn into weights in

no time. Fill them with water or sand.Sand has more weight than water. A 1.5

litre bottle becomes a 2kg weight. Wet

sand is even better and can give you a

weight of up to 3kg.

Biceps: Hang on a chin-up bar with a shoulder-

wide underhand grip (thumbs face out). Bend your

legs slightly; pull your body up until your chin is

over the bar. Start the clock now. How long can

you hold this position?

Triceps: Place two chairs 1.5 metres apart with

the seats facing each other. Support yourself

backwards on the edge of one chair, arms

extended. Place your extended legs on the other

chair. Bend your arms and lower your body until

your upper arms are horizontal. Record your reps.

Forearms: Sit up straight and hold a tennis ball

in the stronger of your two hands. Extend your

arm with your palm facing up. For 60 seconds

squeeze the ball as often and hard as possible.

How many reps can you do in 60 seconds.

To 25 seconds: Could do better. The following exercis es 1, 6, 2, 7, 4 and 9

strengthen both opposing muscles. Perform twice in this order.

26-44 seconds: Not bad. For more power do exercises 7, 8, 9, 10 for one

minute each and repeat for three rounds. The n do two minutes of exercise 6.

Over 45: Excellent ! Do exercises 7, 2, 10 as a stair set. Try eight sets with

20 reps without a break. After each set use 10 per cent less weight.

Up to 14 reps: Room for improvement! Exercises 1, 4, 5,6, 7 and 8 are

required. Then do two minutes of exercise 10.

15-29 reps. Good! Your big-arm prescript ion: exercises 8, 9 and 3 in partial

movements (10 half-way up, 10 down). Then exercises 2 and 6 as a stair set.

From 30 reps: Triceps Titan! A circuit of exercises 1, 4, 5, 10 will work your

muscles. Split as partial movements.

Up to 75 reps. Not bad. Perform exercises 1, 3, 4, 6, 7 10 (challenges the

forearms). 3x 1-minute exercises.

76-110 reps: okay. Your programme: three rounds of exercises 1, 2, 4

directly after each other. It burns but it works.

More than 111: Wow! Try these: exercises 3, 9, 5, 9, 8, 9 (3 round s).

Bonus: two minutes of exercise 6.

Test againafter 6 weeks.

Time inseconds.


Numberof reps.


Numberof reps.

Record your number

of reps.

Record your time

in seconds.

Record your number

of reps.

1

2

3

4

Which exercises give me strong

TRAIN LIKE A PRO BIG ARMS EXERCISES

http://www.bpmdatabase.com/http://www.bpmdatabase.com/


60/132

60 | COACH

A. Stand straight, feet

shoulder-width apart. Grab a

weight with both hands,

holding it between the

forefinger and thumb. Move

the weight behind your head

until the upper arms are

vertical.

B. Extend the arms without

moving the upper arms.

Move the weight slowly over

your head. Important:

engage your core.

12-15 reps

A. Lie on an incline bench. Hold an E-Z bar at

shoulder-width with an underhand grip behind

your head. Elbows face the ceiling.

B. Extend your elbows and move the bar with

extended arms over your chest. Don’t move your

upper arms. Return to start position with control.

12-15 reps.

A. Get between two parallel bars. Grab with an

overhand grip, legs slightly bent. Forearms are

vertical, upper arms horizontal.

B. Push yourself up in a smooth motion.

Core should be tensed. Hold briefly, and then

slowly lower your body.

10-12 reps.

A. Stand straight, feet

shoulder-width apart in

front of a cable machine.

With bent arms, hold a bar

with an overhand grip in

front of your chest.

B. Push the bar in the

direction of your thighs

until arms are extended.

The elbows remain beside

your body. Then slowly

return to start.

15-18 reps.

01TRICEPS EXTENSIONS WITH E-Z BAR. Train triceps, shoulders, abs and forearms.

02STANDING TRICEPS EXTENSIONS.

Work triceps, shoulders and core.

03DIPS. Steel your triceps and forearms.

04 CABLE TRICEPS EXTENSIONS.

Boost triceps, underarms and core.

PRIMARY

A Triceps

SECONDARY

B Deltoids

C Abs D Lower Arms

C

B

A

D

Which exercises give me strong

arms fast?Our formula: a good mix. Focus on your biceps and your triceps.

Almost every one of these exercises also works the forearms. (In some

exercises the dotted lines represent position A, sometimes position B.)

4

A G t i t h iti A St d ith f t h ld idth t

05NARROW PUSH-UPS.

Strengthen triceps, chest and core. 06 FREE WEIGHT BICEPS CURLS. Pump up biceps and forearms.


61/132


A. Get into push-up position.

Keep your hands close

together under your

shoulders and engage the

core. Your body forms a

straight line.

B. Bend your arms until your

body and upper arms are

horizontal. Hold briefly and

then return to start.

12-14 reps.

A. Stand with feet shoulder-width

apart. Grab a weight with an underhandgrip and hold with extended arms in

front of the thighs.

B. Lift the weights to the shoulders,

pressing the weight plates together.

Then slowly return to start.

12-15 reps.

A. Lie on your stomach on an

incline bench with a weight in each

hand. Extend your arms vertically

to the floor, thumbs face outwards.

B. Without changing the position

of the upper arms, bend your

elbows and lift the weights to

your shoulders. Then return slowly

to start.

15-20 reps.

A. Sit up straight on a bench. Hold a

free weight with a hammer grip(palms face inward) in each hand,

arms extended.

B. Bend your elbows and lift the

weights to your shoulders. Don’t

move the upper arms and keep your

back straight. Lower the weights.

15-20 reps

A. Grab a chin-up bar with a shoulder-wide

underhand grip. Lift your feet from the floor and

cross them.

B. Pull your body up, until your chin is above the

bar. Push your shoulderblades together. Then

return to start.

10-12 reps.

A. Stand with feet shoulder-width apart.

Grab a weight in each hand and hold in

front of your thighs with extended arms.

Palms face forwards, your upper body is

bent slightly backwards.

B. Bend your elbows without moving

your upper arms and move the weights

towards your shoulders. Bend your upper

body forwards slightly. Then slowly

return to start with control.

12-15 reps.

09 PRESSED BICEPS CURLS. Power for the biceps and chest.

07 INCLINE BENCH BICEPS CURLS. Work biceps and forearms.

1

Documents

Coach Australia - Issue 10