eat fit - issue 12 2015

EAT FITEAT FITEAT FITFIT FOOD FOR BLOKES

NEW RULES TOHEALTHY BURGERS FOR HUNGRY BLOKES

p45

GET LEAN

TOP TIPS TO GET SHREDDED

FIGHT FATIGUE WITH FOODRACE DAY SUPER FOODS

TASTYMUSCLEMEALS

FIRE UP YOUR BBQ SKILLS p51

YOUR NEW SUPPGUIDE p94

MEAT-EATER vs. VEGO p18

TOP TIPS TO

20

Feed your body what it needs YES, YOU CAN

EAT CARBS

SUPER FAST MUSCLE PLAN

WHY FIT GUYS CAN EAT PIZZA

THE RIGHT TIME TO EAT PROTEIN

NEED TO KNOW

scan here to learn more

MF56_Horleys_DPS.indd 6 23/08/2013 12:08:26 PM

LEGACYBUILD YOUR

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ARNOLD:BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.Never before has Arnold Schwarzeneggera sports nutrition company. Arnold is working side by side with MusclePharm’s world-renowned scientific team to create a monumental line of new products that are revolutionary, safe—and above all—effective.

So if you plan to train like you’re building a legacy,just follow in Arnold’s footsteps.

LEGACYBUILD YOUR

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ARNOLD:BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.Never before has Arnold Schwarzeneggera sports nutrition company. Arnold is working side by side with MusclePharm’s world-renowned scientific team to create a monumental line of new products that are revolutionary, safe—and above all—effective.

So if you plan to train like you’re building a legacy,just follow in Arnold’s footsteps.

DISTRIBUTED BY:

8 Editor’s letterThe latest from the EF chief

16 WTF?Why MSG isn’t really bad for you

28 Start smartGreen eggs and ham!

22 Get leanLose weight with the help of a virgin

10 FYIUp-to-date food news you can use

24 SexHow diet a� ects testosterone levels

18 Bulk upDo you need to eat meat to build muscle?

14 Good or bad?The truth about frozen foods

26 PerformA triathlete shares his race-day secrets

20 KnowledgeWhat you should know about cholesterol

FEATURES41 The EF reviewWe head down the frozen pizza aisle

45 Better body burgersFive new takes on the ultimate man meal

51 Licence to grillStep up to the next level of BBQ expertise

56 Chop and changeThe lesser-known meat cuts and how to use ’em

63 The new rules of fat lossYes, you can eat carbs and drink booze!

67 Watch your carbsTime your carbs to get ripped fast

70 Blokes in the knowListen up: these four know their stuff

77 Fat – less or more?All about the low-carb, high-fat aproach

83 Get it off, keep it offLose weight and stay lean forever

89 The no-bull guide to bulkingWhat you really need to eat to gain muscle

94 The scoop on suppsPart two of our lowdown on supps

100 The EF interviewTHR1VE founder Josh Sparks on eating fit

105 Hops to itWelcome to the wonderful world of beer

110 The goodsStuff you need, stuff you want

111 The EF workoutsAbs in six weeks, plus a fast-gain plan for muscle

122 The EF glossaryWhat all those foodie terms really mean

22

30

74

106

50

6 | EAT FIT

30 HealthFight fatigue with the right food

REGULARS

32 RecoveryProtein timing post-workout

34 Eat smartColour yourself healthy

36 BoozeMeet Mezcal – Tequila’s bigger, bolder brother

38 Books for blokesNew books that’ll make you really hungry

84

32

79

115

18

41

51

26

24

105

END

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Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certifi ed under the Programme for Endorsement of Forest Certifi cation scheme (PEFC). Please recycle this magazine – or give it to a mate.

PEFC/xx-xx-xx

EnvironmentISO 14001Certification applies toOffset Alpine Printing

It never ceases to surprise me how much my diet affects my life. A good diet is the cornerstone of a healthy, happy existence.

Food affects your mood, your sex life, your performance at work, your daily routine and of course, your body shape. Ultimately, a shit diet means a shit life.

An example: like many people, I suspect, I let my guard down over the Christmas period and things went pear-shaped pretty quickly. A few rum balls, some sugar-laden pastries and some fast food saw me miss a couple of workouts, then a couple more. Then I started taking afternoon naps in front of the TV after ice-cream and leftover pavlova. (Sugar crash!) This, of course, got my sleep patterns all screwed up. Soon, it was pointed out to me that I was getting short with the kids and was none too pleasant to be around.

It would be easy to think that missing my workouts had derailed my diet, but in fact it was the other way around. A bad diet had caused me to miss my workouts. Diet was the offender, not a lack of training. A bad diet took away my motivation, changed my mood and even changed my sleep patterns. No wonder I was being such a grumpy bastard.

Many people think that a healthy diet is ancillary to physical training when you’re trying to get fit and in shape. It’s not. It’s the key. You simply won’t train well on a bad diet. If you want to start getting fit, start with your diet. You might want to give your favourite bad foods a spin (see “Better body burgers” on p45), control your carb intake (see “Watch your carbs” on p67) or eat to gain maximum muscle (see “The no-bull guide to bulking” on p89). Then work on your sleep patterns. When those two are solid, you can start building up your physical training. Get all three lined up and, after a while, you’ll be happy and healthy, as well as looking a hell of a lot better. The beauty of it all is, a few bad weeks won’t destroy your fitness (and conversely, nor will a couple of good weeks make you fit). If you’ve fallen off the healthy eating wagon, it’s time to get back on the straight and narrow. And this mag is your perfect starting point. Enjoy!

TODD F. COLE, EDITOR [email protected]

A

The nutritional advice and exercise instructions in this magazine are designed for people who are in good health and physically fi t.

They are not intended to substitute for medical counselling. The creators, producers, participants and distributors of Eat Fit disclaim any liability for loss or injury in connection with the exercises shown or instruction and advice expressed herein.

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Crows Nest, NSW, 2065PO Box 81 St Leonards NSW 1590

Tel: (02) 9439 1955 / Fax: (02) 9439 1977

Editor Todd [email protected]

Deputy Editor Alison Turner [email protected]

Art Director Tania Simanowsky

Advertising Director David [email protected]; 0410 485 700

Subscriptions (02) 9439 1955

PublishersTodd Cole, Ian Brooks

www.eatfitmagazine.comPublished 4 times per year. Printed by O� set Alpine.

Australian distribution by Network Services. Tel: 1300 131 169. Copyright © 2015 Odysseus Publishing Pty Ltd and Weider

Publications, LLC. Australian Men’s Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may

be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Men’s Fitness is a trademark of Weider Publications,

Eat Fit magazine is a trademark of Odysseus Publishing Pty Ltd and may not be used or reproduced without permission

from Odysseus Publishing Pty Ltd. Articles express the opinions of the authors and are not necessarily those of the

Publisher, Editor or Odysseus Publishing Pty Limited. ISSN 1836-0114.

Weider Publications, LLC a subsidiary of American Media, Inc.

Chairman, President & Chief Executive O� iceDavid Pecker

Executive Vice President, Chief Marketing O� icer

Kevin Hyson

Executive Vice President, Consumer MarketingDavid W. Leckey

Executive Vice President, Chief Financial O� icer, Treasurer

Chris Polimeni

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E D ’ S L E T T E R

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eat fiteat fiteat fitFIT FOOD FOR BLOKES

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We want to know what you think of Eat Fit. Feedback is very important to us – see, if enough of you tell us about something you don’t like or something you want to see more of, we’ll change the magazine. You get a better mag and therefore you keep buying it, we sell more copies and we all live long happy lives. So shoot me an email at [email protected] and tell me what you think – what you like, what you hate, even what you ate for breakfast. We want to know. It’s your mag, after all. Help make it even better.

SUBSCRIBE TO EAT FIT


new rules tohealthy burgers for hungry blokes

p45

get lean

top tips to get shredded

fight fatigue with foodraCe daY super foods

tasty MUsCLE MEaLs

fire up your bbq skills p51

your new supp guide p94

meat-eater vs. vego p18

top tips to top tips to

20

feed your body what it needs

iss

ue

12 $

8.50

Yes, You Can eat Carbs


whY fit guYs Can eat pizza

the right time to eat protein

NEEd To kNow

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FOUR ISSUES FOR JUST $25

ph: 02 9439 1955 eatfitmagazine.

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10 | EAT FIT

F.Y.INutritional news you can use to finetune your health and wellbeing

A study has found drinking green tea and exercising results in more weight loss than either alone: mice exercised and ate a high-fat diet for 16 weeks; some also got a green tea supp. Mice in the tea group lost 27% of their body weight and cut fat around their little mouse abs by 37% — much more than the no-tea group.

Kelp is at handSeaweed may help fatties lose weight, according to a study from Newcastle

University in the UK. Scientists found that a compound called alginate – found in sea kelp – can suppress the digestion of fat in the gut, stopping the body absorbing fat. But before you head to the nearest beach to dive in and start gorging yourself stupid on algae, clinical trials still need to be done to test the theory’s efficacy.

Eye openerIf you can’t resist a late-night snack, you’re not alone. A study in Cell Reports says “night-eating syndrome” appears when the genes that synchronise eating patterns with sleep are faulty. Signs include waking in the night and being unable to go back to sleep without eating. Maybe seek help if you’re reaching for a block of choc at midnight.

Raise your grassIf you like your beer, there’s a way to negate some of alcohol’s ill effects – wheatgrass. One study found wheatgrass extract reduces liver cell damage and increases antioxidant levels in rats.

Another found it helps prevent the

damage alcohol causes to

the defensive membrane

of rats’ liver cells. Have a shot of the green stuff

the morning after.

Hearty snackIf you don’t eat nuts because they’re high in fat, you’re missing out. They’re full of fats, true, but they’re the healthy kind – as opposed to the waistline-expanding variety – which means they can cut your risk of heart disease by almost a third, according to research published in the American Journal of Clinical Nutrition.

A matter of taste One reason why obese people keep on eating unhealthy foods?

They taste better. This ground-breaking finding from research published in the Journal of Public Policy & Marketing reveals that taste is the biggest influence on food choices, with flavour being the main driver behind decision-making when it comes to what we stick in our gobs. The study also found that the least health-conscious eaters were also the least likely to take any new health information into consideration. Which doesn’t really bode very well for them. Playing hide

the sausage has never

been so tasty

105The page you

should turn to for a refreshing beer story

Why did the lobster blush? Because the

sea weed

Get the whole story at: www.hachette.com.au /HachetteAustralia

PALEO BAsics

IN STORE 24 FEBRUARY

Luke and Scott

cLEAN LiviNgand Scott

THE guide to all you

need to know about

living paleo! Packed full

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delicious recipes to help

you achieve vibrant

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12 | EAT FIT

F.Y.I.

12 | EAT FIT

Add an avo for satisfaction

When a bunch of healthy but overweight adults added half an

avocado to their lunch, they experienced 40 per cent less desire to snack during the next three hours, and felt 26 per cent more satisfied, according to a new study. It’s no surprise: “Avocados add volume, fibre and monounsaturated fat, which promote real feelings of fullness,” says study author Dr Michelle Wien. Add half an avo to your lunch and avoid the 3pm witching hour that sees you reaching for the cupcakes.

Sat-fat goes straight to your paunch In a gut-busting new Swedish study, 39 normal-weight adults ate a 750- calorie muffin made with either palm oil (a saturated fat) or sunflower oil (a polyunsaturated fat) daily for seven weeks on top of their regular diet. At study’s end, all had gained the same weight – but the half who’d eaten the palm oil-laced muffins ended up with more of it around their middle. Such fat accumulation increases the risk of both diabetes and cardiovascular diseases later in life.

Add oomph with umami

Crave crusherCompounds in spinach called thylakoids reduced the hankering for unhealthy food in 95 per cent of participants in a study at Lund University in Sweden.

Crystal clearedA recent study of 8670 adults found no connection between salt intake and

high blood pressure. But just as one white

crystalline substance seems to be in the clear, suspicion

shifts to another. The American Journal of Cardiology claims sugar speeds up your heart rate, leading to increased

blood pressure.

Hold the plastic!You’ve heard “don’t microwave food in plastic containers”– but that may

not be the worst of it. Public health officials recently sounded the alarm in the Journal of Epidemiology and Community Health, saying that the 6000-plus chemicals in plastic wraps, cap and carton linings, synthetic containers — virtually any packaging — are likely leaking into food and posing long-term health risks.

The fifth element The “fifth taste” – umami – could play a big role in health, says research in

the journal Flavour. Researchers found that savoury umami can improve the taste of low-fat and healthy foods, making them more appealing to unhealthy eaters, those who need to gain weight or those suffering from a lack of appetite. Umami also appears to help modulate gut health.

Try a day on the green

Jump-start your day.Try Melrose Essential Greens.Melrose Organic Essential Greens is a combination of organic barley grass, wheat grass, chlorella and spirulina. This rich green superfood is packed with phytonutrients such as chlorophyll, betacarotenes, folic acid, vitamins, minerals, amino acids and fibre, to help jump-start your day.

Visit our website for more information at www.melrosehealth.com.au

14 | EAT FIT

G O O D

O R B A D ?

That bag of peas in your freezer could be better for you than you think

FROZEN ASSETS

� There's no denying that frozen vegies are a convenient way to tick off your five serves a day. But most people also see them as a poor substitute for fresh. However, frozen vegies can be just as good, or even better for you than fresh.

How? Vegetables destined for the freezer are snap-frozen right after picking, when their ripeness is at its peak, meaning they're at their most nutritious. Fresh vegies, especially in a big country like Australia, have to travel a long distance to get from the farm to your plate, losing nutrients along the way. They're also usually picked before they reach peak ripeness, meaning they miss out on reaching their full nutritional potential.

Now, we're not saying you should give up on fresh and stock your freezer ful of frozen peas and carrots. Rather, you should buy fresh fruit and veg when it's in season, and try to buy local produce whenever possible. Head for the freezer aisle when you want to buy off-season produce. If you only shop once a week, buy fresh veg for the first half of the week, and frozen for the second half. And try to cook frozen veg in as short a time as possible – preferably steaming or microwaving rather than boiling – to avoid losing too many nutrients.

45PERCENTAGE OF NUTRIENTS

POTENTIALLY LOST BY FRESH VEG ON ITS TRIP

FROM FARM TO PLATE

Protein Matrix+ combines Australian made WPC, Milk Protein Isolate, and NZ WPI to bring together a blend that is rich in natural levels of Glutamine, EAAs and BCAAs. It’s also boosted with Leucine and Glutamine to drive muscle growth and improve recovery.

Protein Matrix+ is further enhanced with a new enzyme which targets lactase and reduces the negative effects of dairy for sensitive individuals. If you've had to solely consume isolates or vegan proteinsin the past, try this blend and reap the benefits!

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16 | EAT FIT

ISTO

CK

Is monosodium glutamate really that bad for you?

AGE OFINNOCENCE� Monosodium glutamate (better known as MSG) has long been associated with Chinese food and terrible things. MSG opponents say it causes everything from sweating and headaches to chest pain and the coming of the Four Horsemen of the Apocalypse. But we may have been misled. MSG is actually the sodium salt of glutamic acid. Glutamate is a naturally occurring amino acid that is found in nearly all foods, especially high-protein foods such as dairy, meat and fish, as well as in many vegetables. It’s even produced in your body naturally when you digest food. MSG basically acts as a flavour enhancer for savoury foods – reacting with umami receptors on your tongue.

The bad rap for MSG started back in 1968 with an article published in the New England Journal of Medicine. The author claimed he'd experienced something he called "Chinese Restaurant Syndrome” (numbness, shaking, palpitations) after chowing down at his local Golden Dragon. For some reason, the term stuck, even though subsequent research has found that MSG is perfectly safe for the vast majority of us. A select few of us may be sensitive to it, but MSG itself can't cause allergies as it doesn’t create any antibodies that could cause an allergic reaction.

Sure, you may get symptoms like sweating and heart palpitations if you stuff yourself stupid with Kung Pao chicken and down a couple of shots of soy sauce, but that's going to happen if you eat too much crap of any description. Eating foods that contain MSG in moderation is fine. Now, pass the wontons.

W T F

SOMETHING TO TAKE

AWAYEvery day, the average

person ingests 20 to 40 times more naturally

occuring glutamate than they do MSG.

Know your body. Take control.

Discover our weight scales, activity trackers and blood pressure monitor on www.withings.com

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18 | EAT FIT

B U L K U P

ANIMAL & VEGETABLEDOES MEAT MATTER FOR MUSCLE?

SHU

TT

ER

STO

CK

� If you want to be the strongest you can be, it’s optimal to eat meat and � sh. That’s not to say you can’t progress without them – but you’ll be at a distinct disadvantage.

Meat and � sh aren’t just bene� cial for their protein. It’s also the creatine, iron, leucine, zinc, taurine, glycine, vitamin B12, carnosine, carnitine, omega fats and other nutrients they contain. These all help create a better muscle response to exercise and better recovery, resulting in a superior ability to pack on size.

In theory it’s possible to replace meat with supplements. But it’s an expensive way to get everything your body needs. If you have ethical beliefs that stop you eating animal products, I respect that. And you’ll still make progress in the gym – it will just be slower.

YES says strength and conditioning coach Nick Mitchell

NO says vegan pro natural bodybuilder Derek Tresize

� There’s not much in animal foods that can’t be found in plants. Whole plant foods contain proteins, complex carbs, healthy fats, � bre, vitamins, minerals and antioxidants. On the � ipside, animals contain

no carbs, no � bre, no antioxidants and few vitamins or minerals.

Animal proteins have the advantage of being more concentrated and contain more creatine and leucine. However, it’s still easy to hit your protein quota by eating plenty of legumes, green veg, nuts and seeds. There are also high-quality plant-based protein powders available. As for creatine and leucine, even meat

eaters have to take supps to get the amounts needed for serious muscle growth.

Eating plants will provide all the essential nutrients you need to build healthy lean body mass. Also, animal proteins take more time and energy to digest. In my experience, the only people convinced you need meat and � sh for optimum muscle growth are those who are too scared to go without it.

“PLANTS PROVIDE ALL

THE ESSENTIAL NUTRIENTS YOU NEED TO BUILD

MUSCLE”

EAT FIT | 19

Feel-good fillersCover your key nutritional bases with just three foods

HEMP SEEDSThese little guys don’t contain THC, the active ingredient in marijuana, but they do have some high-flying properties, including omega-3 fats and protein. At 5g per two tablespoons, the protein content in hemp is much greater than in most other non-animal foods, and it’s also complete (it contains all the necessary amino acids, just as animal foods do). Sprinkle them on yoghurt or salads to add nuttiness, or pick up Nutiva Organic Hemp Protein if you just want a concentrated source of protein to supplement your training.

PSYLLIUM HUSKYes, most fibre supplements are for the geriatric set, and they contain sugar to make them taste less like dirt.

But psyllium husk, the main ingredient in most of these products, works fine on its own, and you can make up for its dryness by combining it with your protein shake (add two tablespoons for an extra 7g of fibre). You won’t taste it, but you will notice how it helps you digest the protein better, especially if shakes typically leave you bloated or sitting on the throne for longer than average. Optimum Nutrition’s Fitness Fiber, a sugar-free fibre supplement, contains psyllium as well as polydextrose, a form of synthetic fibre that a 2013 study found increased feelings of fullness.

CHIA SEEDSIf your only knowledge of these brown Mexican seeds is that hippies

seem to like them a lot, it’s time to get up to speed. Chia packs 5g of heart-healthy omega-3 fats per 30g serve, and 11g of fibre. The seeds are flavourless, so they blend well in any food. You can even make meatballs with them: use two to three tablespoons per 500g of meat (they act as a binder instead of bread crumbs). Prefer to drink them? Knock up a smoothie with chia seeds, passionfruit juice, kale, mangoes and low-fat Greek yoghurt.

SHU

TT

ER

STO

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R U M P

Favoured by 46 per cent of Aussies, rump lovers are dependable and reliable.

A DIFFERENTKIND OF SHAKE

Smash some super-powerful nutrients into your body with a shake

made of real foods, not stinky powder.

WHAT’S YOUR

CUT?New research* has found that different personalities prefer different cuts of meat. What’s

your “steaketype”?

T- B O N E

This steak represents people who are exuberant and humble (and not overly fond of salad).

F I L L E T

Preferred by a suave bunch of munchers who like to keep

balanced and healthy.

R I B E Y E

This is the steak for adventurous and carefree

meat-eaters.

S C O T C H F I L L E T

The cut favoured by foodies, Scotch fillet lovers are

independent and meticulous.

* Research by Meat & Livestock Australia.

20 | EAT FIT

K N O W L E D G E

A VERYHEARTY DIET

SHU

TT

ER

STO

CK

"IT USED TO BE THOUGHT THAT EATING HIGH-

CHOLESTEROL FOODS RAISED CHOLESTEROL, BUT THIS ISN'T

THE CASE"

What does cholesterol do?

“It plays an important role in helping the body to build and repair cell membranes and improving communication between cells,” says nutrition expert Scott Baptie. “It also helps with the production of hormones, including testosterone.”

What are HDL & LDL?“Cholesterol circulates around the body in your bloodstream by

binding with protein particles and forming lipoproteins. There are two main types of these: high-density lipoproteins – HDL or ‘good’ cholesterol – which contain more protein than cholesterol; and low-density lipoproteins – LDL or ‘bad’ cholesterol – which contain more cholesterol than protein.”

Why is HDL good and LDL bad?

“The problem with LDL is that its membranes

are weak and liable to break off. This causes your blood to clot, which increases the risk of developing cardiovascular problems. HDL counteracts this by catching stray LDL and carrying it away from your arteries and back to the liver, where it can be expelled or reused.”

Will eating certain foods raise my LDL?

“Eating foods that contain refined sugars and processed

carbs may lead to inflammation in the body, which means LDL is more likely to clot your blood. Avoiding these foods is crucial for good health.”

What can I eat to boost my HDL levels?

“Eating a diet based on lean meats, healthy oils, green vegies and some fruit and dairy will help you maintain healthy cholesterol levels. For an extra boost, increase your intake of omega 3-rich foods such as oily fish, and eat more food that contains quercetin, such as garlic and onions – both will help to reduce inflammation.”

What about foods high in cholesterol?

“It used to be thought that eating high-

cholesterol foods raised blood cholesterol levels, but this isn’t the case. Most high-cholesterol foods (such as eggs, butter and pâté) actually offer health benefits and have no significant impact on blood cholesterol.”

Can exercise help? “Exercise has a positive affect on cholesterol health because it stimulates enzymes in the body that help to move LDL to your liver, while increasing the size of the protein particles that form lipoproteins, which improves your ratio of HDL to LDL.”

How do I maintain good cholesterol health?

“It’s a simple strategy really – if you stick to a diet based on whole foods with anti-inflammatory properties, avoid junk food and exercise regularly, you should have nothing to worry about.”

It's the refined sugars and

processed carbs in junk food that raise

your LDL levels

Avoiding junk food is the key to healthy cholesterol levels so you avoid serious cardiovascular disease

NOTHING BEATS USN RESULTS.

VISIT WWW.USN.COM.AU FOR THE FULL RANGE OF SUPERIOR USN SUPPLEMENTS

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22 | EAT FIT

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0.84GRAMS OF PROTEIN PER KILO OF BODYWEIGHT A

MAN AGED 31-50 SHOULD BE EATING*

� Builder of muscle, agent of recovery – and – according to new research – protein is a potential game-changer in the � ght against obesity. A study from University College Cork in Ireland found that in addition to soothing and enlarging your muscles a� er a tough workout, protein also helps to increase microbial diversity in the

gut, a lack of which makes people far more susceptible to obesity.

What’s more, the participants in the study who consumed higher levels of protein also recorded lower levels of in ammation and improved metabolic markers – which means you’ll burn more calories – than the control group.

Another study, published in the FASEB

Journal, found that study subjects who doubled their protein intake to twice the RDI lost more fat and maintained more muscle than those eating the recommended daily amount.

So even if you’re trying to slim down rather than bulk up, get your teeth into some delicious steak – as if you needed any more enouragement.

MAXIMUM MEATEAT MORE PROTEIN? YEP, IT HELPS YOU BUILD MUSCLE AND STAY SLIM

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Go virginThe classic morning-after Bloody Mary gets a chaste twist that’ll help you lose weight

Can the Virgin Mary help you lose

weight? Yes she can, in a manner of speaking. The tomato juice in a Virgin Mary mocktail is not only a fantastic way to get calcium, vitamin C and iron, it’s also lower in calories (48 calories per 200ml) than orange juice (56 calories per 200ml) and apple juice (86 calories per 200ml).

BUST CRAVINGSThe sharp, acidic taste of tomato juice “overwhelms” your tastebuds, making you feel more satisfied and less likely to hanker for something else afterwards. The scent of tomato juice can also reduce the appeal of cigarettes, making it a good choice for those of you trying to ditch the ciggies. (The lycopene in tomatoes is also believed to have anti-cancer properties, BTW).

BOOSTER SHOTThe Tabasco in a Virgin Mary gives your tastebuds a good zing, and it also revs up

your metabolism. The heat in Tabasco comes from cayenne peppers, which are believed to boost metabolism and increase fat oxidisation (your body breaking down fat to use as energy). Cayenne peppers also help to stabilise blood sugar levels.

Tabasco also contains vinegar, which helps improve insulin sensitivity, according to a study in Diabetes Care. Another study in the Journal of Agricultural and Food Chemistry found that vinegar can increase fat oxidisation.

CRUNCH TIMEFinally, that stick of celery in your glass. Don’t just use it as a swizzle stick – eat the thing. Celery contains almost zero calories, but is a fantastic source of fibre, to keep those bowels in tip-top shape, which is something every healthy young gentleman should be aspiring to.

Tomato

The sharp taste beats cravings;

plus; a low-calorie way to get essential

vitamins and minerals.

Celery

A crunchy, low-calorie way to stir your drink and get a good dose of fibre

and vitamin K.

Tabasco

Boosts your metabolism and

helps to increase fat oxidisation and stablise blood sugar.

BUSTERSHUNGER

F I B R E

Fibre bulks up the volume of food you eat, which means you don’t have to eat as much

to feel satisfied.

Step away from that cupcake - here are the best five ways to

satisfy your appetite

WAT E R

You might just be thirsty. Our bodies often can’t tell the difference between

hunger and thirst. Water also helps you feel full.

MARY, MARY, QUITE CONTRARY,

WHERE’D THE VODKA GO?

MIX IT UPA simple Virgin Mary recipe for four: mix 1L tomato juice; 2 tbsp Worcestershire sauce; 1 tsp Tabasco; and juice of 1 lemon. Serve with a celery stick. Cheers!

P R O T E I N

Protein causes your body to produce glucose, which sends a message to

the brain to stop eating.

FAT

Eating healthy fats is crucial for losing weight, building muscle and feeling

full – especially if you’re cutting back on carbohydrates.

E X E R C I S E

As you use your muscles, your body releases a protein that plays a part in managing appetite.

EAT FIT | 23

24 | EAT FIT

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� Testosterone is vital for an active sex drive. Levels don’t drop as you age, but the amount available for use in the body does.

Stress, inflammation and toxins from food or cleaning products can all contribute to low testosterone. If you think you have low levels, it’s important to get a test from your GP – the primary cause of low T-levels may be cell dysfunction.

Cells, including testicular cells, only need three things to be healthy: 1) fuel and the nutrients to use it; 2) the ability to get rid of free radicals and chemicals that damage cells; and 3) the optimum acidity levels and hydration environment for the cell to function. Micronutrients that we need in small quantities – including amino acids such as taurine, trace minerals such as selenium and vitamins such as B6 – serve in all these cellular processes. Without these, optimal function for building muscle or losing fat isn’t possible because the cells aren’t healthy.

REDUCE THE DEFICITThe five most common micronutrient deficiencies

MICRONUITRIENT % DEFICIENT RDI FOR ADULTS GEIT IT FROM

Vitamin E 86% 15mg Sunflower seeds, chilli

Folate 75% 0.4mg Asparagus, broccoli

Calcium 73% 1000mg Tofu, yoghurt

Magnesium 68% 400mg Spinach, squash

Vitamin A 55% 0.9mg Sweet potato, carrots

Is your diet killing your testosterone?

MAX YOUR MOJO

So what’s the solution? Zinc, which is commonly associated with boosting T-levels, will help if you’re deficient. If you’re not, it won’t make a difference. At the very least, ensure you’re hitting the RDA for all your micronutrients, not just those such as zinc that are normally recommended. To do this, eat a varied diet of meat and veg, choosing organic whole foods that haven’t been contaminated by pesticides. Avoid processed foods, too, and as a good insurance take a daily multi-vitamin. Ticking

these nutrition boxes will keep your cells healthy, helping to correct and support their physiological mechanisms and avert any potential dips in performance – in the gym and in the bedroom.

All this talk about cellular

processes makes a girl

thirsty

withTestofen®

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READY TO RACETRIATHLETE BEN HOFFMAN ON RACE-DAY NUTRITION

� What should I eat on the morning of my race? I’ll have a wholemeal mu� n with almond butter and some honey, which I’ll eat probably three hours before. Then, about an hour before the race, I’ll have an Almond Coconut Clif Bar. I � nd that your stomach starts to feel a bit empty by the time you get down to the course, so just having half a muesli bar or whatever it is about an hour before the race � lls your stomach, sets you at ease and gets that last little bit of calories in. That’s my race-day plan. I also drink co� ee and take some ca� einated salt tabs just to get me going in the morning. I � nd it breaks that last bit of haziness and gets you going before the race.

� What’s my best bet, foodwise, the day before the race?I try not to change much of anything

26 | EAT FIT

Ben Hoffman Pro triathlete; 1st place, 2013 Ironman Coeur d’Alene; 1st place, 2012 Ironman Wisconsin; 1st place, 2012 Ironman St George

and then I’ll do one that has maybe some sausage or something with a little bit of protein. It’s not like I chow down an entire pizza. I have a few slices and a small side salad because I don’t like to take too much � bre in the day before a race.

“MY SECRET PRE-RACE MEAL IS A THIN-CRUST

PIZZA”

leading into the race. You’re doing this training day in and day out and you get into a rhythm that works, and your body expects certain things. When you change that, it can really throw your body for a loop right before the race.

The important thing for me is creating a sense of comfort and normalcy that you need before a race. My secret pre-race-day meal, which I eat early in the day, is a thin-crust homemade pizza. I make it with yeast and � our, and I do it all from scratch. I like to do one that’s a margherita with fresh mozzarella, basil and tomato,

MISTAKE #2An emptystomach

You think that going for a run right on the edge of hunger will help you burn off tons of fat? Sucker. All it’s going to do is make your workout feel like hell. “Training hard on an empty stomach starves your muscles of glycogen – which makes them tire faster,” says White. “Even something small, like a piece of fruit and some yoghurt, will give your entire body a much-needed boost.”

EAT FIT | 27

WHAT?THEY TOOK

The wrong foods can wreak havoc on your body – and sabotage your exercise routine

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U R I N E

Former MMA fighter Luke Cummo was a big fan of urine therapy, drinking a daily dose of his own wee in what he believed to be a

great way to preserve his natural hormone and mineral levels.

Some of the strangest performance-enhancing drugs in sporting history

R AT P O I S O N

At the 1904 Olympics, US distance runner Thomas Hicks took doses

of strychnine, raw eggs and brandy while competing in the marathon. Although hallucinating and having to be carried over the finish line,

he won gold.

Eating errors

MISTAKE #1The sugar high

You’ve come up against an arvo energy crash and are hoping that chocolate bar – which has been sitting on your desk all day – will give you a high you can ride straight through your last rep. In reality, though, it’s going to do the opposite. “Anything that sweet and high in refined carbs will spike your blood sugar – and cause you to crash right in the middle of your workout,” says dietitian Jim White.

MISTAKE #4Fast food

So you don’t necessarily intend to exercise after a value meal, but as it sits like a brick in your stomach, you feel desperate to work it off. Hey, whatever gets you to the gym, right? Wrong. High-fat meals can take up to four hours to digest, which will seriously slow you down. “All blood is flowing to your stomach to help with digestion, which means it’s moving away from your muscles when they need it most,” says White.

Drop and give me 40 winks

MISTAKE #3The energy drink

This one’s tricky because research has proven that a little pre-workout caffeine can rev you up. The trouble is, monstrous energy drinks also have tons of workout-crashing sugar. “The high amounts of caffeine in many of these drinks can really wreck your sleeping habits, setting off a vicious cycle,” says White. “Because when you don’t get enough sleep, your workouts and diet suffer, too.”

B A L L S

The ancient Olympians took competition seriously. A popular

performance enhancer of the time was raw animal testicles. Others included wine and hallucinogens. Sure would have made for some

fun afternoons at the arena.

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GREEN EGGS AND HAM

WATERCRESSProvides

vitamin K,which strengthens

bones

PANCETTA Provides vitamin B6, which boosts

energy levels

MAKE YOUR MORNING EGGS EVEN HEALTHIER AND MORE DELICOUS

S TA R T S M A R T

28 | EAT FIT

Avocado baked eggs with pancetta(SERVES 1)

NUTRITION(PER SERVING)

Calories: 566

Protein: 21g

Carbs: 18g

Fat: 49g

Fibre: 6g

1 large avocado2 free-range eggs70g pancettaSmall handful of cressPepper to taste

1) Pre-heat oven to 200°C.

2) Halve the avocado and remove the stone.

3) Crack the eggs into the holes where the stone was.

4) Place in a casserole dish with the lid on and bake for eight minutes.

5) Meanwhile, lightly fry the pancetta in a non-stick pan over a medium heat for four to five minutes, stirring throughout, until it’s crisp.

6) Remove the pancetta from the pan and place it on kitchen roll to remove any excess oil.

7) Sprinkle the cress, pepper and pancetta on the avocados and serve.

MINUTEMEAL

10

AVOCADO Provides fibre,

which improves digestion

30 | EAT FIT

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Put down that energy drink! Even if you’re dead tired, you’re better

off with a healthy snack

IT'S A KNOCKOUT

Fatigue doesn't just make you feel flat, it can also have a detrimental effect on your

immune system, making you more susceptible

to illness.

NUTSNuts pack both protein and fibre, which boost energy and keep it stable. They’re also great for after a workout. Roasted and salted pistachios are a natural way to get back some of the electrolytes you lose during exercise that can leave you feeling fatigued.

OATMEALWhen you wake up you’re running low on fuel, so White suggests a bowl of oatmeal first thing in the morning. Oats contain quality carbs that are stored in the body as glycogen and provide fuel for our brains and muscles.

EGGS“Eggs are a great energy source – they have iron, zinc and a lot of protein,” White says. Science agrees: a 2009 research review found that protein not only helps build muscles and keep you full, but it supplies sustained energy as well.

� “We put so much emphasis on ca� einated drinks, but those just spike up your energy before slowing you down,” says dietitian Jim White. Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For

example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets boost energy, but that quickly plummets.

Here are 10 healthy foods that can make you feel more alert, ward o� muscle fatigue and give you the get-up-and-go you need to power through your day.

FIGHTFATIGUE

BEANSFibre takes longer to digest and helps extend the energy boost you get from carbs. Beans are jam-packed with the stuff. Fibre also keeps energy levels on an even keel without dips because it helps stabilise blood sugar.

CHIA SEEDSProtein and fibre keep blood sugar stable, plus they set you up with magnesium, potassium and iron, as well as the antioxidant quercetin, which has been shown to aid athletic performance and recovery.

BLACK OR GREEN TEAUnlike a cup of coffee, tea contains the amino acid theanine, which may improve alertness. And you’ll still get a little boost from caffeine (about 35 to 50mg per cup compared to the 100 to 140mg in a cup of coffee).

MILK“Dairy gets a bad rap,” White says. “But you get a lot of bang for your buck with milk.” In addition to supplying your body with water, they help maintain electrolyte balance as you sweat. Dairy also offers protein and energy-revving carbs.

CRIMINI MUSHROOMSThese are a great source of the B vitamins, essential for energy production. Riboflavin (B2) is important in aerobic energy production, while it also protects the cell’s energy production house – mitochondria – from damage.

LEGENDAIRYPROTEIN

FOR MUSCLEBUILDING

LEGENDAIRYPROTEIN

FOR MUSCLEREPAIR

START AND ENDYOUR DAY WITH DAIRY.

legendairy.com.au/sportAs part of a balanced diet with a variety of foods

32 | EAT FIT

R E C O V E R Y

AFTER THOUGHTSPOST-WORKOUT PROTEIN IS IMPORTANT, TIMING NOT SO MUCH

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� Ask anyone when the best time is to have post-workout protein and they’ll tell you that the sooner you can pound that shake, the better. But new research begs to di� er. According to the Journal of the International Society of Sports Nutrition, eating a protein-rich, whole-food meal up to six hours a� er a workout is enough to help you to maximise your muscle gains. What gives?

“The exact period of time a� er exercise that it would be best to consume protein is not known,” says nutritionist and trainer Michael Ferraro. “Research has shown that eating protein up to 24 hours post-exercise is e� ective.”

So is a shake always best? “Proteins containing the amino acid leucine are the most potent when it comes to turning on muscle-building switches,” Ferraro says. “For this reason, dairy proteins are superior. Whey protein shakes are easily and quickly ingested and assimilated, therefore are the best post-workout protein source. Otherwise, other dairy proteins such as yoghurt or cottagecheese are also good.”

Ferraro points out that it’s important to keep up your protein intake throughout the day, not just a� er a workout. “Around 0.3g-0.4g protein per kilo of body weight every three hours throughout the day is su� cient.”

2.6THE AVERAGE BLOKE

SHOULD BE DRINKING THIS MANY LITRES OF

WATER A DAY.

EAT FIT | 33

DON’TSPOST-WORKOUT

The bird is the wordRoll up, roll up! These soft and delicious tacos will fuel your body after that tough workout you just did. Geez you’re good...

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N O T S H O W E R I N G

That sweat won’t just make you stink worse than a boxful of cat

poo. Sweat left on the skin is the perfect breeding ground for

bacteria, leading to zits, boils and other lovely things.

Here are some post-workout mistakes you should never make

(but probably have)

Turkey is the perfect post-workout food. Not only is it a great (and lean – turkey is the leanest animal protein source you’ll find) source of protein, this big bird also contains selenium, which helps protect

against the damaging by-products of exercise that accumulate in your muscles while you’re training. Selenium also helps your body process and use the protein that you eat, making it the ideal recovery nutrient. Turkey also contains the amino acid tryptophan, which will help you fall asleep later on. These tasty turkey tacos are an easy way to get your protein and complex carbs – make them two or three hours after your post-workout shake to help your body recover more quickly. If you’re watching your fat intake, swap the mayonnaise for low-fat Greek yoghurt.

YOU’LL NEED

• 1 pack turkeybreast fillets (2 breasts), cut into strips

• 1 tsp cumin• 1 tsp smoked paprika• ¼ cup lime juice• ¾ cup mayonnaise• 1 tsp Mexican seasoning• 1 small red onion, diced• 2 roma tomatoes, diced• 1 small avocado, diced• 2 tbsp chopped coriander • 1 red chilli, finely chopped• 2 tbsp olive oil• 1 packet wholemeal tortillas• 250g fresh coleslaw

SOFT TURKEY TACOS WITH SALSA AND SPICY DRESSING (SERVES 4)

MAKE IT> Combine cumin, smoked paprika and 1 tablespoon of the lime juice in a non-metallic bowl. Add turkey and toss to coat. Refrigerate for 10 minutes to marinate. Meanwhile, combine mayonnaise, Mexican seasoning and 1 tablespoon of the lime juice in a bowl. Set aside.

> To make the salsa, combine onion, tomatoes, avocado,

T O U C H I N G YO U R FA C E

Half the population of Stinky Town has been handling those weights before you. Make sure you wash

your hands after a training session before putting your mitts anywhere

near your eyes, nose or mouth.

coriander and chilli in a bowl. Drizzle with olive oil and remaining lime juice, stir to combine.

> Spray a large frying pan with oil and place over medium heat. Cook turkey in two batches for 5-6 minutes, turning frequently, until cooked. Top tortillas with coleslaw, turkey pieces and salsa. Drizzle with mayonnaise dressing.

D R I N K I N G A “ S P O R T S D R I N K ”

These are all sugar and empty calories, cancelling out any energy-burning you might have done at the

gym. Thinking you should go for the low-cal option? We’ve got two

words for you: chemical sh*tstorm. Drink some freaking water, dude.

Say no to something

blue

Use colour to identify fruit and veg that target your health needs

GREEN

PICK UP: Kale, spinach, broccoli, broccolini, Brussels sprouts, peas THE COLOUR, DECODED: Loaded with lutein, these greens help keep eyes healthy. Specifically, lutein reduces the risk of cataracts and macular degeneration. What’s more, cruciferous vegies such as broccoli, Brussels sprouts and kale, may also help clear cancer-causing toxins from the body.

BLUE/PURPLE

PICK UP: Blackberries, blueberries, red grapes, plums, red cabbageTHE COLOUR, DECODED: If you’re looking for the fountain of youth in your local greengrocer’s, venture to the dark side. Fruit and veg that flaunt a deep blue or purple hue usually contain anthocyanins – antioxidants that boost brain health, improve circulation, and act as anti-ageing agents.

ORANGE/YELLOW

PICK UP: Carrots, sweet potatoes, pumpkin, rockmelon, apricots, mangoTHE COLOUR, DECODED: Orange pigmentation is a dead giveaway that a fruit or veg is brimming with beta-carotene, which has been shown to help protect the eyes as well as bolster the immune system. Leafy greens such as spinach are also good sources of beta-carotene; the pigment just gets overshadowed by chlorophyll.

RED

PICK UP: Tomatoes, watermelon, pink grapefruit, guava, red capsicumTHE COLOUR, DECODED: If you’re seeing red, you’re probably looking at lycopene. “Lycopene has been shown to reduce the risk of several types of cancer – especially prostate cancer,” says dietician Manuel Villacorta. The easiest way to acquire the antioxidant: up your intake of tomato products.

WHITE

PICK UP: Garlic, onions, leeks, spring onions, cauliflower THE COLOUR, DECODED: While you wouldn’t let most white foods, such as bread or table sugar, sneak into your shopping basket, make an exception in the vegie aisle. These power foods contain compounds called allicins, which support heart health, help fight cancer and combat viral and bacterial infections.

COLOUR ME HEALTHY

Black and blueBeat your biological clock into submission with dark blue fruits and vegetables

E A T S M A R T

34 | EAT FIT

Turkey Minute Steaks

Turkey San Choy Bow

Turkey Bolognese

Moroccan Turkey Filos

Turkey Fillet Steak

Turkey Wontons

Stuff ed Turkey Tomatoes

Turkey Open Fillet Steak Sandwich

Turkey Curry Meatballs

A healthier way every day.New Steggles Turkey Shortcuts.

From tasty fi llets to the fi nest roasts or mince for bolognese and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. www.steggles.com.auAvailable from

We’re Stegglers for quality

Turkey Minute Steaks

Turkey San Choy Bow

Turkey Bolognese

Moroccan Turkey Filos

Turkey Fillet Steak

Turkey Wontons

Stuff ed Turkey Tomatoes

Turkey Open Fillet Steak Sandwich

Turkey Curry Meatballs

A healthier way every day.New Steggles Turkey Shortcuts.

From tasty fi llets to the fi nest roasts or mince for bolognese and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. www.steggles.com.auAvailable from

We’re Stegglers for quality

B O O Z E

MEZCAL MADNESS

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Time's up, tequila When it comes to Mexican booze, tequila’s got all the glory. Until recently, if you asked for a margarita made with mezcal at your local watering hole, chances are your request was met with a blank stare. But all that’s changing. The smoky spirit has caught a new wave of popularity and is popping up in more

and more bars around the country.

Ready to give it a try? Odds are you already have. Most people think mezcal is a type of tequila – but it’s actually the other way around. Any alcohol made from distilled agave is technically a mezcal, including tequila. Tequila is produced in a very specific region of Mexico and is made

from 100 per cent blue agave that’s steam-cooked in large ovens.

The process Traditional mezcals, on the other hand, are made across Mexico using one of the more than 30 varieties of agave in existence. The pineapple-size hearts of the plants – which resemble but have no relation to cacti or aloe – are slow-roasted in earthen mounds

over hot rocks. After cooking for several days, the agave is crushed under giant stone wheels (usually pulled by horses), fermented in wooden vats, then distilled in wood fire-powered copper or clay stills. The whole process takes place outdoors, without electricity – and hasn’t changed in 500 years.

How to drink it“Mezcal is a lot like a fine wine,” says bar manager Martin Capella. “Each one has a different flavour based on the region where it was produced and the type of agave used. That gives every mezcal its own unique spiciness, earthiness and smokiness.” Building a cocktail around something with so many variables can be challenging, but Capella has some basic tips for even the most novice of bartenders: “For a simple drink, I like to just serve it on the rocks with a splash of soda water and a lime,” he says.

“That way, you let the mezcal’s natural flavours take the lead. Another easy combo involves

Mezcal’s rich, smoky flavour eliminates the need for high-calorie mixers

Put down the lemon and salt. Tequila’s bigger, bolder brother gets its moment in the sun

muddling a shot of mezcal with some lime, cucumber, a bit of soda water and a dash of hot sauce.” Want to kick things up a notch further? Try these mezcal-infused monsters:

OAXACA OLD FASHIONED60ml mezcal

2 fresh orange slices

2 maraschino cherries

15ml diluted agave syrup (1 part syrup,1 part water)

Angostura bitters

Soda water

DIRECTIONS

Muddle mezcal, orange slices, cherries and syrup in a cocktail shaker. Add a dash of bitters. Shake, strain and pour on ice. Top with a splash of soda water.

PINEAPPLE MARGARITA45ml mezcal

30ml fresh pineapple juice

25ml fresh lime juice

15ml triple sec

15ml diluted agave syrup (1 part syrup, 1 part water)

DIRECTIONSShake and serve over ice.

MEZCAL MULA15ml pomegranate-

infused tequila

60ml mezcal

25ml fresh lime juice

15ml diluted agave syrup (1 part syrup,1 part water)

60ml ginger beer

Angostura bitters

DIRECTIONSCombine first four ingredients in a cocktail shaker. Shake well; pour over ice. Top with ginger beer and a dash of bitters.

36 | EAT FIT

BOOKS FOR BLOKESREAD IT. COOK IT. EAT IT

R E A D I T

THE OUTBACK CHEFBy Jude MayallNew Holland, $35

If you’re anything like us, the most you know about bush tucker is cooking some snags over a fire when you went camping that one time. But there are actually some pretty amazing foods that are indigenous to Australia – herbs, spices, nuts and berries that Aboriginal Australians enjoyed eating for tens of thousands of years, before we came along and ruined everything. This book is a great introduction to some of the key native food plants, their health benefits and how to incorporate them into your cooking. This cookbook has recipes for native-inspired starters, mains, sides and desserts. It will also give you the excuse to use the word “quandong” as much as you want. Awesome.

CLEAN LIVING: FAST FOODBy Luke Hines and Scott Gooding

Hachette, $29.99

Those squeaky-clean Bondi boys are back with another book in their Clean Living series. And this time they’re cleaning up an area that’s very dear to our hearts – fast food. Luke and Scott show you how to give your favourite fast foods a healthy, paleo twist – think pizza, chocolate, ice cream, doughnuts, fish and chips... Yep, all the good stuff. All the recipes are free of yeast, wheat, gluten, grains, sugar and dairy (although there is some butter involved). Yes, it all sounds very dull, but if you’re committed to the paleo way, or just want to maintain a healthy lifestyle, these recipes are quite handy for when bad cravings hit but you don’t want to blow all your hard work by inhaling an entire Cadbury’s family block.

EXTREME FOODBy Bear GryllsBantam Press, $45

If you’re lost in the wilderness with no food to speak of, you’d want to be lost with Bear Grylls. A man who can eat raw goat’s testicles and elephant poo without spending the next three weeks retching into a vomit bowl has gotta know a thing or two about surviving through the tough times. But as Bear’s filming schedule is probably going to keep him too busy to spend any time wandering around in a jungle with you, we’ve got the next best thing – his book. It’s like the encyclopaedia of staying alive – you’ll learn how to set traps, stalk animals, recognise poisonous plants, gut reptiles, tie knots and whip yourself up a tasty batch of earthworm jerky. No elephant poo required.

THE GOURMET FARMER GOES FISHINGBy Matthew Evans, Nick Haddow and Ross O’MearaPenguin, $49.99

Although this sounds a bit like the title of a children’s book – along the lines of Mr Tiddlywinks Goes to the Seaside – this is actually a pretty impressive tome that’s perfect for seafood lovers. Not only is it full of really tasty recipes, it’s also a fantastic resource for those of us who would like our fish stocks to be around long enough for the next generation to enjoy. Yep, we’re talking sustainability, people. There’s a huge variety of seafood out there in our rivers, rockpools, estuaries and oceans, and this book will help you discover a wealth of lesser known species and how to prepare them, cook them and eat them.

2 543

38 | EAT FIT

SMOKEDBy Jeremy SchmidNew Holland , $35

There’s something about the taste of smoked foods – that irresistible kinda sweet, kinda salty, kinda charcoal-y flavour. There’s also something primal and manly about mucking around with fire. This book brings all this good stuff together – showing you how to smoke the bejeezus out of everything from red meat, poultry and seafood to vegetables, fruit and nuts... even eggs. And chocolate. Seriously. However, the opportunity to be able to learn how you can make your own bacon should be sufficient enough reason to rush out and buy this book right now.

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vitasoy.com.au

Perfect with cereal, smoothies, and even on its own, Vitasoy’s Coconut Milk, made from real coconut cream, offers you a refreshing, authentic coconut taste. And with a third less calories than lite dairy milk*, it’s a great way to enjoy breakfast.

crack open something new for breakfast

*Based on dairy milk with 1% fat containing 51 calories and 6.1g total sugars per 100mL (NUTTAB 2010)

GOODFELLAS

“Pizza makes me think that

anything is possible”

– Henry Rollins

TH E E AT F IT

R E V I E W

F R O Z E N

P I Z Z A

WHY FIT GUYS CAN STILL EAT PIZZA

42 | EAT FIT

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KCALORIES IN A WHOLE “SUPER SUPREME”

HOME-DELIVERED PIZZA

1632Shake on

some flavourTry some dried oregano,

chilli flakes or dukka. Herbs and spices can turn an ordinary frozen slab of

pizza into something that tastes like it was bought from a pizzeria. Maybe.

Watch the serving size

It’s smaller than you think. Even a quarter of the

average frozen supreme pizza contains almost 350

calories. Just because there’s a whole pizza

there doesn’t mean you need to eat all of it...

Add extra toppings

No… not more pepperoni or ham – try raw vegies, cut up nice and small, sprinkled on top of the pizza before it hits the oven. Mushrooms,

broccoli and capsicum all go really well

on pizza.

EAT FIT | 43

McCain Angus Beef

THE LOOK: this looks quite appealing on the box, but open it up and you’ll find far fewer toppings. It’s also smaller than most frozen pizzas – 320g compared with the more common 420-450g frozen offerings. THE TASTE: while this is trying to pass itself off as “gourmet”, the proof is in the tasting: the too-sweet barbecue sauce overpowers everything else. THE NUMBERS: the whole pizza is 746 calories, which is lower than most, but this could also have something to do with the size.THE EF VERDICT: if you split this with your partner you’ll only be eating 373 calories each. Pair it up with a side salad and you should feel pretty satisfied.

Select Roasted Vegetable

THE LOOK: looks bloody lovely on the box, and the end result is not too shabby either. THE TASTE: not bad at all. In fact, it tastes more like a homemade pizza than a frozen one, which is quite the achievement. Lots of vegies, which is a good thing. The only letdown was the crust, which didn’t crisp up enough and tasted a little doughy. THE NUMBERS: one serve is only 98 calories, but a “serve” is just one eighth of the whole pizza. Still, the whole thing comes in at only 784 calories, so if you share it with someone you won’t be feeling so guilty the next day. THE EF VERDICT: definitely worth it if you’re hankering for a pizza fix. Add even more vegies on top for a healthier twist.

Homebrand Supreme

THE LOOK: not bad for a no-frills style offering. What you see on the box is pretty much what you get, although up close the meat looks like it’s been so heavily processed it would even make Ronald McDonald blush.THE TASTE: the crust is sweet, like a biscuit, but it crisps up nicely. On top, the (very sparse) toppings don’t seem too greasy, but the sauce is way too sweet. THE NUMBERS: the whole thing has 848 calories and is only 6.1 per cent fat. High, but not criminal.THE EF VERDICT: fewer calories than some, and if you top this with lots of healthy veg, a few slices should satisfy. If you’ve got a craving and it’s either this or 1250-plus calories of Dominos, we say stick with the Home Brand.

Ristorante Pepperoni

THE LOOK: the picture is pretty basic, and the actual product is as well – your bog standard pepperoni pizza. THE TASTE: not particularly exciting, and the meat is heavily processed. The crust is a little too thin. Definitely needs some extra toppings added, otherwise there’s just not enough topping to really satisfy a guy’s hunger.THE NUMBERS: the nutritional panel says one serve is the entire pizza – 310g of pizza at 857 calories, or 41 per cent of the average recommended intake. It’s high in fat, too, at 13.5 per cent. THE EF VERDICT: while this might work in a pinch, probably not the best choice to turf in your shopping basket.

Papa Giuseppi’s Hawaiian

THE LOOK: looks nice enough on the box, and surprisingly the finished product looks quite similar. Lots of toppings evenly distributed, with real ham instead of the processed, rubbery stuff. THE TASTE: thumbs up for flavour – the crust is crunchy and the ingredients are fresh. Not much of a grease factor.THE NUMBERS: one serve is 283 calories, but when you consider that a “serve” is just one quarter of the whole pizza, those numbers could soon creep up if you don’t watch yourself. Split it with someone (or have the self-control to stop halfway).THE EF VERDICT: worth keeping in your freezer for when those pizza cravings strike.

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McCain Supreme

THE LOOK: the box shows way more cheese and toppings than the actual product. McCain is probably the best-known brand, so you think they’d try a little harder to maintain their reputation.THE TASTE: again, a disappointment. For a “supreme” pizza there was hardly any veg, just a few token cubes of capsicum. Not enough sauce and the base was too thin. THE NUMBERS: one quarter has 285 calories. Not that high, but considering it’s not that tasty, a bit of a waste of calories, really.THE EF VERDICT: if you want a pizza fix you’re better off buying a different product. EF

Frozen pizza: also good for a quick game

of frisbee

You don’t need a PhD in nutrition to figure out that

the pizzas you can get home-delivered aren’t very good for you. So if you’re hankering fora slice and don’t want the guilt (or the calories and cost) that come with being lazy and dialling for food, and you can’t be arsed making your own dough, you may find yourself digging through the freezer for an icy-cold slab of pizza goodness. Be warned – some of these frozen treats are basically cardboard with salty fat on top (see our Frozen Pizza Face-Off, right, for our review). But that doesn’t mean you can’t tart them up a bit before you eat. Before you bung it in the oven, you can boost the nutritional value and taste. How? Buy the best: read the label on the box before you put it in your trolley. Check out the calories per serving as well as the serving size, and try to keep it at 10 grams of total fat or less. See at left for more suggestions that’ll make your frozen pizza better.

I SOWHEYSPORTS .COM.AU

PROTEIN PRE-WORKOUT ENDURANCE POST-WORKOUT

burgersbetter-body

Five new (and healthier) ways to assemble the ultimate man meal

{ By DEVIN ALEXANDER }

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PEPPERONI PIZZA BURGERINGREDIENTS

180g turkey mince

2 tbsp plus ¼ cup tomato-based pasta sauce, heated in microwave

Olive oil spray

½ cup green capsicum strips

30g low-fat mozzarella, shredded

6 slices low-fat pepperoni

1 wholemeal hamburger bun (around 8cm in diameter)

DIRECTIONS

1) In a medium bowl, mix mince and 2 tbsp pasta sauce until well combined. Shape mixture into patty with a diameter that’s 1cm larger than the bun.

2) Place a non-stick frying pan over medium-high heat. Mist pan with spray, then add patty to one side of the pan and capsicums to the other. Cook burger about 2–3 minutes per side while rotating capsicums occasionally until they are tender and burger is cooked to desired doneness. About 1 minute before burger and capsicums are done, place cheese and pepperoni on top of patty.

3) Place patty on bun bottom. Top with capsicums. Spoon sauce onto burger. Add bun top and enjoy immediately.

NUTRITION

421 calories 57g protein 29g carbs 10g fat

Double down With lean meat, two wrongs –pizza and burgers – can make a right

46 | EAT FIT

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INGREDIENTS

250g extra-lean beef mince

1 tsp lime juice

1 large iceberg lettuce leaf

¼ cup fresh red tomatoes, chopped

30g extra-light cheddar cheese

1 tbsp sliced jalapeño chilli pepper, or to taste

1½ tbsp tomato-based pasta sauce, or to taste

FOR THE PERFECT MEDIUM

RARE, THE INTERNAL

TEMP SHOULD

BE 70°

DIRECTIONS

1) Preheat grill to high. 2) In a medium bowl, mix

the beef and lime juice until well combined. Shape into an oval patty about 12cm long and 10cm wide. Grill until desired doneness is reached, about 2 minutes per side for medium rare.

3) Place patty on lettuce at stem end of leaf (the firmer end). Top with tomatoes, cheese and jalapeño. Spoon sauce over top. Fold lettuce over filling and enjoy immediately.

NUTRITION


LETTUCE TACO BURGER

Mexi-can Substituting

lettuce for a tortilla or bun will spare you

up to 300 calories

48 | EAT FIT

TO REDUCE CALORIES AND FAT, ADD SALT FOR FLAVOUR – NOT CONDIMENTS

Meat in the middle For an even leaner burger, substitute kangaroo for beef

INGREDIENTS

120g chicken mince

Olive oil spray

30g low-fat deli ham

1 slice light Swiss cheese

1 wholemeal hamburger bun

1 lettuce leaf

3 small tomato slices

1 tsp fresh thyme, or to taste

Dijon mustard (optional)

DIRECTIONS

1) Preheat grill to high.

2) Shape chicken into patty; mist oil spray on both sides. Grill until no longer pink inside, about 3 minutes per side.

3) During the last minute of cooking, top patty with ham and cheese. Toast bun by placing insides facing down, away from direct heat.

4) Stack lettuce, tomato, patty and thyme on bottom bun. Spread mustard inside top bun. Close and serve.

CHICKEN CORDON BLEU BURGER

4) Place ½ bacon strip on top of each cheese slice. Top with onion. Bake until bacon is cooked, tomatoes are warm and patties are cooked to desired doneness, about 5 minutes, or longer to preference. Serve immediately.

NUTRITION


INGREDIENTS

2 medium plum or roma tomatoes

180g lean beef mince

1 tsp minced onion

Salt to taste

30g extra-light cheddar cheese, cut into slices

2 strips bacon, cut in half

¼ cup red onion slivers, chopped, or to taste

BACON CHEDDAR OPEN-FACE TOMATO SLIDERS

DIRECTIONS

1) Preheat oven to 230°.

2) Cut tomatoes in half horizontally and scrape out the seeds and ribs. Place “shells” on non-stick baking sheet, open side up.

3) In a medium bowl, mix beef, dried onion and salt. Spoon beef equally among tomato halves, filling them, then flatten any overflowing meat to resemble patties atop the tomatoes. Top with cheese.

NUTRITION


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DIRECTIONS


2) Mix tomato sauce and seasoning in a small bowl. Shape chicken into patty with a diameter that’s 1cm larger than the bun.

3) Mist both sides of patty, prawns, onion slice (keeping it intact) and capsicum with spray and then sprinkle

1cm slice red onion (full round with rings)

½ green capsicum60g lean sausage, cut in

half to open, keeping the halves connected

1 wholemeal hamburger bun (around 8cm in diameter)

INGREDIENTS

2 tbsp low-sodium tomato sauce

½ tsp salt-free or low sodium Cajun or Creole seasoning, plus extra to taste, divided

120g chicken mince

Olive oil spray

4 large prawns (about 60g each), peeled and deveined

JAMBALAYA BURGER

with extra seasoning to taste on both sides.

4) Grill patty (until no longer pink), capsicum and onion (until tender), and sausage (until hot through) about 3 minutes per side, and prawns (until no longer translucent) about 1 minute per side. Toast bun away from direct flame for 1 minute, if desired.

5) Place bun bottom on plate. Top with chicken, onion, capsicum, sausage, then prawns. Spoon sauce on inside of bun top and place top on burger. Eat.

NUTRITION

452 calories 57g protein 32g carbs 10g fat EF

THIS BURGER PROVIDES A

MASSIVE PROTEIN HIT

Muscle up Use this burger as part of your training diet

For recipes visit www.steggles.com.au

Steggles offers something new, from tasty fi llets tothe fi nest roasts or mince for bolognaise and burgers.For healthy, tasty meals that your family will loveevery day of the week, let’s talk turkey.Available from

EAT FIT | 51

Grillrenew

your licence

to

{ By DEVLIN ALEXANDER }

Advance to the next level of grillmanship with a never-fail technique, crowd-pleasing sides (yup, even for the vegans) and expert craft-beer pairings.

“SPRING FOR SIRLOIN — THE

‘FATTIEST’ LEAN CUT PACKS THE

MOST FLAVOUR”

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■ Grilling vegetables is a smart way to add diversity to your meal along with a healthy dose of nutrients. Try some of our favourites at right. Just toss in about a tablespoon of olive oil per 500g (use a little less if you have a non-stick grill), then season with salt and pepper or your favourite grill seasoning.

ALL NUTRITION PER 180G SERVING

Top round steakGrill this 1cm-thick cut on Sunday and you’ll have deli meat all week long. Slice thinly and across the grain.

165 calories, 36g protein, 5g fat

Top sirloin steakThe “fattiest” of the lean cuts holds its own with outstanding tenderness.


Chicken breastToss in olive oil (use 1 tsp per 500g), then season with salt and pepper before grilling.


96 per cent lean beef mince Salt it, sear it — but don’t smash it! (You’re just removing juice and guaranteeing a dry burger.)


Pork tenderloin Choose this versatile, quick-cooking cut when you want to experiment with new seasonings.


Turkey cutlets or tenders Use the cutlets for a last-minute, no-need-to -marinate dinner, or cube tenders for kebabs.

180 calories, 42g protein, <1g fat

The leanest meatsPick up these ab-friendly cuts

Raw Hold out your relaxed hand, palm up. Poke the fleshy part of your palm just under your thumb with the index finger of your opposite hand. That should be similar to what raw meat feels like.

Rare Touch your index finger and thumb together. The fleshy part of your palm should tense up a bit. Feeling this with your opposite index finger will indicate what a steak cooked rare should feel like.

Medium rare Touch your thumb and middle finger together. This is what medium-rare meat feels like.

Continue touching your thumb to remaining fingers to understand the gradient of what your meat should feel like. By the time you touch your thumb to your pinkie, your meat is well done.

CAPSICUM Cut the four sides, or “faces”, from the capsicum and grill each for 3-5 minutes per side.

ZUCCHINI OR EGGPLANT Cut into long strips, about 1cm thick if you’re placing them directly on the grill, or rounds if you’re skewering them.

ASPARAGUS Grilling times vary significantly depending on thickness. Really thin spears could be done in as little as two minutes; thicker ones could take up to eight minutes.

SWEET POTATO Grill peeled or unpeeled. (Scrub them well if unpeeled.) Slice into 1cm-thick pieces or rounds and grill until tender through. Time will vary depending on size of potato.

■ Ever had cedar salmon? If not, you’re missing out. You can add a ton of flavour and smokiness by cooking salmon (or other proteins) on a slab of wood or “plank”. Just pick one up at the grocery store, soak it in water (you don’t want it — or your entire backyard — going up in flames), then throw it on the grill with your meat on top.

Grill planks are easy to find (check out stores like Barbeques Galore) and available in different types of wood (cedar is most common), which can alter the flavour of your food.

The basic gist is this: place your plank on the grill at around medium heat (unless your grill doesn’t have variable settings, in which case place it away from direct heat), and cover the grill. Rub half a teaspoon of extra-virgin olive oil over two 120g skinless salmon fillets, then season with salt and pepper. You’ll know your plank is ready for cooking when it’s smoking as you open the grill. The plank may crackle or warp — if this occurs, flip it over and allow it to reset. Place salmon fillets on the plank, not touching each other, and grill for roughly 4-5 minutes per side.

Walk the plank!Go with the grain on the hottest grilling trend for 2015

VEGETA-GRILLSPerfect every timeNever burn or undercook a steak again

T here are two ways to tell if meat is

done. The first is the temperature test, which is good for large roasts but not for steaks; poking steak with a thermometer lets juices escape, making it less tender. The touch test, on the other hand, is what professional chefs most commonly use.

ASPARAGUS TIPS COOK QUICKLY –MONITOR CLOSELY YOUR FIRST TIME AROUND

FIVE-MINUTE FLAVOUR BOOSTFor an even juicier steak, always “tent” your meat after you take it off the grill. Place the steak on a cutting board or plate and drape aluminum foil loosely over the top, not wrapping it tightly to the plate, and leave it for five minutes. This will allow the juices to redistribute within the steak so your first slice doesn’t bleed the whole thing dry. C

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CORN: 4 WAYS� Top with a touch of butter and a squeeze of fresh lime juice. Then sprinkle with chilli powder and cayenne pepper.

� For cheesy flavour, top with Parmesan and garlic powder, or use garlic-bread seasoning.

� Spread corn with basil or coriander pesto. Just be careful to drain off some of the oil first.

� Wrap cob in lean, nitrate-free bacon for added flavour and protein.

To grill great corn, first remove the husks and silk, and then soak the cobs in cold water for 20 minutes. (This helps the corn retain moisture while it’s being cooked.) Brush or spray the cobs with olive oil, add any extras, then place on the grill over medium heat. Cook for 10–15 minutes, turning every five minutes, until the kernels are tender and golden-brown spots begin to appear.

CHAR WITH CAUTIONA dirty secret about your blackened burger: cooking animal protein over an open flame can produce substances known as heterocyclic amines (HCAs), which have been linked to stomach and colorectal cancers. Here’s how you minimise your risk:

� Position meat away from direct flame and flip frequently.

� To reduce exposure to high heat, pre-cook meat in the microwave or oven for a few minutes prior to tossing it on the grill.

� Use a marinade or rub to create a barrier between your food and the flame.

� Drain off excess juices before eating — they contain concentrated HCAs.

� Cut away overly blackened areas before serving.

� Clean your grill after each use to prevent damaging chemicals from building up.

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TANDOORI CAULIFLOWERINGREDIENTS

MAKES 2 SERVINGS

1 head cauliflower (at least 250g)

1 tsp olive oil

1 tbsp red curry paste

DIRECTIONS

1) Preheat grill to medium heat.

2) Trim cauliflower, removing any leaves. Place on cutting board so stem is down. Starting at one side, cut cauliflower into 2cm-thick “steaks”, cutting from the top of the head to bottom of the stalk. Carefully cut away any stem that’s attached. Using a pastry brush, lightly brush both sides of each piece with the oil and curry paste.

3) Grill until crisp-tender, about 3-4 minutes per side. Serve immediately.

NUTRITION50 calories, 2g protein, 6g carbs, 2g fat, 3g fibre

SZECHUAN GRILLED CAPSICUMSINGREDIENTS

MAKES 2 SERVINGS

1 tsp sesame oil

½ tbsp low-sodium soy sauce

2 red capsicums

Szechuan seasoning (preferably salt-free), to taste

DIRECTIONS

1) Preheat grill to medium heat (if possible).

2) Mix sesame oil and soy sauce in small bowl.

3) Slice faces (whole sides) off capsicums so you have 4 pieces from each capsicum. Using a pastry brush, brush capsicum faces with sesame soy mixture. Sprinkle seasoning on both sides of capsicums. Grill until tender, flipping halfway through, about 3 minutes per side.

NUTRITION73 calories, 2g protein, 10g carbs, 3g fat, 3g fibre EF

Hot sauce

Sriracha, that spicy, super-tasty Thai hot sauce made from chilli, vinegar, garlic, salt and sugar is perfect with a host of barbecue or grilled favourites. If you can’t find it, regulation chilli or sweet chilli sauce will also add zest to your hot plate/plank culinary conquests.

GRILLED PESTO ZUCCHINI TOMATO SKEWERSINGREDIENTS

MAKES 2 SERVINGS

½ cup packed fresh basil leaves

1 medium garlic clove1/8 tsp sea salt

½ tbsp balsamic vinegar

½ tbsp olive oil

2 medium zucchini, cut into 1cm-thick rounds

14 cherry tomatoes

2 metal or wooden skewers

DIRECTIONS


2) Process basil, garlic and salt in a food processor fitted with a chopping blade until well combined. Add

Trusty sidekicksBlow away the vegans at your backyard barbecue with a side of seasonal flavour

balsamic vinegar. Process, scraping down sides as needed. Add olive oil and process until combined.

3) In a medium bowl, toss zucchini and tomatoes in basil mixture until well coated. Place zucchini rounds and tomatoes on skewer, alternating zucchini, then tomato, etc. Repeat to create a second skewer.

4) Turn grill to low (if possible). Place skewers side by side on grill (away from direct flame if grill isn’t set to low). Grill, rotating once, until zucchini is tender, 5–6 minutes. Serve immediately.

NUTRITION91 calories, 4g protein, 13g carbs, 7g fat, 4g fibre

3Pale aleIf you’re looking for a single versatile brew that will satisfy all your guests, rely on pale ale. Classic, citrusy, and not overly hoppy, you can serve it up alongside everything from chicken to burgers.

P I C K U P : Murray’s Angry Man Pale Ale

John Holl, author of The American Craft Beer Cookbook, suggests the six best craft beer types to pair with whatever’s on your grill and gives us his top picks in each category

1PorterCaramel, chocolate and coffee notes complement grilled steak. “It can be refreshing, like dessert in a glass,” says Holl, who recommends serving porter ice-cold.

P I C K U P : James Squire Jack of Spades Porter

2Kölsch“Fruity and effervescent, it’s great on a hot day,” says Holl. This German beer style should be your new summer session beer — sweet and subtle with a dry finish.

P I C K U P : 4 Pines Kolsch

4LagerGreat to have with seafood on the barbie, lager’s light, crisp character also suits chicken and it won’t leave you feeling as heavy as some of the darker beers.

P I C K U P : Little Creatures Original Pilsner

5Wheat beer“Its earthy, floral notes complement a savoury seafood dish,” says Holl. Serve a wheat beer like you would a piece of fish — with a lemon wedge on the side.

P I C K U P : Redback Original Wheat Beer

6Amber aleThe perfect complement to the sugars in vegetables that caramelise when tossed over the grill, this beer is on the sweeter side and will land well with the female guests.

P I C K U P : Steamrail Lucky Amber Ale

Crack a cold one

IF USING WOODEN SKEWERS, SOAK THEM IN WATER FOR AT LEAST HALF AN HOUR PRIOR TO USING

5 6 M E N ’ S F I T N E S S J U N E 2 0 1 45 6 M E N ’ S F I T N E S S J U N E 2 0 1 4

chickenChicken breasts have long been a dietary staple for anyone looking to lose fat or build muscle, but less premium cuts can provide similar benefi ts for half the price.

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Do you know your skirt from your brisket, or your chuck from your chump? EF takes a butcher’s at

some lesser known – but just as tasty – meat cuts and consults some top chefs to bring you a smorgasbord of protein-packed recipes that will expand your culinary

horizons and save you money.

CHOP AND CHANGE

EF'S CHOICE

“Chicken necks are full of fl avour and contain very little fat,” says head chef David Philpot. “They’re best used for stocks and soups.”

TUSCAN SOUP � Fry 1kg of chicken necks until golden. Add 250g chopped carrots, 300g onions, two garlic cloves, a few thyme stalks, ¼ head of celery and 4L water. Simmer for three hours and strain, keeping only the liquid.

� Cook 50g streaky bacon in a heavy pan. Add 100g fi nely chopped onion, 50g chopped carrots, 5g thyme leaves and ½ clove of garlic. Cook until slightly soft.

� Add 50g pearl barley and half the broth. Simmer until the barley is cooked. Add 100g shredded cavolo nero cabbage, 10g parsley and 2tsp extra virgin olive oil.

“Wings are cheap, readily available and seriously tasty,” says head chef Tommy Boland. “They’re also a great source of protein.”

CHICKEN BROTH� Add 1.5L of chicken stock, a chopped onion, garlic, thyme and bay leaves to a pan and simmer for 15 minutes.

� Turn the heat down very low and add 1kg chicken wings. Cook for seven minutes.

� Remove the pan from the heat, cover and leave for 15 minutes.

� Take the wings out of the stock. Remove the bones and put the meat back in.

� Add any extra ingredients you like, such as three chopped chillies for a bit of a kick, or soy sauce, lime juice, bean sprouts, spring onion and cabbage for an Asian edge.

“This is one of the more common cheaper cuts,” says head chef Lee Bennett. “Correctly seasoned and cooked at a high heat, the skin will release any excess fat and crisp up, giving you all the fl avour and none of the health downsides.”

ROAST CHICKEN THIGH WITH MUSHROOMS AND CABBAGE� Sprinkle sea salt over four chicken thighs.

� Place 200g of mixed wild mushrooms and a fi nely shredded Savoy cabbage intoa shallow casserole dish and sprinkle with 1 tsp fi ne cracked black pepper.

� Add 100ml chicken stock and 150ml white wine and sit the chicken thighs on top.

� Roast in a pre-heated oven at 200°C for 30 minutes. The chicken should be crisp and the vegetables stewed.

neck wing thigh

{ By RICHARD JORDAN }

5 8 M E N ’ S F I T N E S S J U N E 2 0 1 45 8 M E N ’ S F I T N E S S J U N E 2 0 1 4

“Cheeks are widely used in the restaurant industry and far less at home, but don’t be put off,” says Bennett. “They’re much cheaper than more common cuts and, when cheeks are braised correctly, the meat melts in the mouth and tastes fantastic. You can also make several meals in one go to store in the fridge for later in the week, so they are really practical, too.”

SLOW-BRAISED PIG CHEEKS� Season 12 cleaned pig cheeks with salt and place in a deep casserole dish with a lid.

� Roughly chop five plum tomatoes and place in the casserole dish with 150g of peeled baby onions, 300ml chicken stock, 300ml meat stock and one 500ml bottle of apple cider.

� Chop ¼ bunch of fresh tarragon roughly and throw into the dish along with 100g of frozen peas.

� Put the lid on the caserole dish and cook in an oven at 130˚C for six hours.

� Stir well and serve.

“This joint comes from the front leg and shoulder of the pig,” says Philpot. “Like any part of an animal that has done some work, it’s tasty and leaner than the prime fi llets but a little tougher, so it works best if it’s braised.”

BRAISED PORK AND LENTILS� Put the pork in a large pan, cover with water and add some thyme, a few peppercorns, a bay leaf and a couple of peeled onions and carrots.

� Bring to the boil, then turn down to simmer for a few hours. You can tell when it’s cooked by carefully tugging at the bone — when it comes out cleanly, it’s ready.

� Once the meat is cooked, leave it to cool in the liquid. Then remove the meat and pick o� the fl esh, discarding the skin, bones and sinew. Strain and keep the liquid.

� Take half a litre of the cooking liquid and add 100g lentils. Bring to a simmer and keep simmering until cooked. Strain o� any excess stock and mix in your pulled pork.

� Add watercress and cherry tomatoes and season with salt and pepper.

Popular pork cuts such as loin and belly are already relatively inexpensive, but head to your local butcher’s and you’ll fi nd some fl exible – and tastier – alternatives.

pork

cheekhand

J U N E 2 0 1 4 M E N ’ S F I T N E S S 5 9

“Chump is the rump of the pig and can be roasted on or o� the bone,” says Boland. “This cut is slightly more moist than a pork leg and it’s also high in vitamin B6 (which is great for your metabolism). It’s cheaper and lower in fat than other cuts, too.”

GRILLED CHUMP WITH QUINCE PURÉE AND PURPLE SPROUTING BROCCOLI� Remove the seeds from two quinces. Add to a pan with 100g sugar and 200ml apple juice. Heat on a medium heat until soft, then blend to create a smooth purée.

� When you add the quince to the blender, start to grill the pork chump — this will take around eight minutes on each side for a medium-size cut.

� Boil the purple sprouting broccoli in water for fi ve minutes. Serve next to the grilled chump with 2tsp of quince purée on the side or on top of the meat.

“The pork shoulder, or blade, is very versatile — it can be fried or slow-roasted for as long as six hours,” says head chef Allan Pickett. “It has good iron content and is a cheaper cut than a loin, but it needs more work to get the best out of it.”

SLOW-ROASTED PORK SHOULDER WITH APPLES� Put two carrots (peeled and cut in half lengthways), two diced onions and one celery stick (cut into 5cm lengths) in a roasting pan.

� For a 1.2kg joint, make six incisions. Cut one Granny Smith apple into six pieces and insert into the slits you’ve made. Place this on top of the vegetables and add a litre of water.

� Cook at 130°C for four hours. Check regularly and add more water if needed. The pork should be tender and fall o� the bone once cooked.

“Chump is the rump of the pig and can be roasted on or o� the

chump

Remove the seeds from two quinces. Add to a pan with 100g sugar and 200ml apple juice. Heat on a medium

blade

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beefA juicy sirloin steak is hard to top, but there are lots of other tasty beef cuts – allowing you to develop new culinary skills without breaking the bank.

flank

“Chuck, or braising steak, is a thick cut from the shoulder of the cow,” says Boland. “It’s low in sodium and has a delicious rich fl avour. Serve this high-protein cut with amino acid-rich vegetables such as kale and baked beetroot — this way your whole meal has a tasty, fi tness-boosting benefi t.”

HAMBURGER AND BEETROOT SALAD� Mix together 500g minced beef chuck (you can do this at home or ask your butcher to do it), 50g beef fat and 5g of salt. You can also add chopped onions or coriander for extra fl avour, depending on personal preference.

� Separate into small balls and press down to form beef patties.

� Pre-heat the grill and cook the patties for 15 minutes or until cooked through, turning once.

� Wrap two beetroots (per serving) with a little oil in foil. Bake at 200°C for around 30 minutes, slice and serve mixed with salted raw kale.

“Flank comes from the meat surrounding the belly — some parts are cut for bavette steaks, which are very lean,” says Philpot. “Bavette has great flavour, but it’s one of the tougher steaks, so when you prepare it make sure you clean off any sinew and cut through the meat fibres at a slight angle.”

BBQ BAVETTE STEAK� Marinate your steaks in a little thyme, rosemary, garlic and olive oil.

� Grill until the meat is cooked to your taste, then rest the steaks for about 10 minutes to help make them tender — when they first come off the grill they will be tight and tough. Cut into slices before serving.

� Serve with a salad of fresh tomatoes, cut and seasoned with sea salt and cracked black pepper, some thinly sliced shallots and a touch of olive oil (leave this to sit for about 20 minutes and it will make its own dressing).

chuck

Grill until the meat is cooked to your taste, then rest the steaks for about 10 minutes to help make them tender — when they first come off the grill they will be tight and

Serve with a salad of fresh tomatoes, cut and seasoned with sea salt and cracked black pepper, some thinly sliced shallots and a touch of olive oil (leave this to sit for

“Chuck, or braising steak, is a thick cut from the shoulder of the cow,” says Boland. “It’s low in sodium and has a delicious rich fl avour. Serve this high-protein cut with amino acid-rich vegetables such as kale and baked beetroot — this way your whole meal has a tasty, fi tness-boosting benefi t.”

“Beef shin has to be cooked for a long time at fairly low temperatures to soften the connective tissue,” says Pickett. “A stew can provide a pretty healthy all-in-one meal because most of the fat will render down and can then be skimmed o� once cooked.”

BEEF SHIN CASSEROLE� Ask your local butcher to give you two 250g osso buco cuts from the beef shin.

� Seal the beef in a very hot pan, then place into a casserole dish. Brown 100g each of chopped onion, carrot, celery and celeriac, with three cloves of garlic and one sprig of thyme, and add to the casserole dish.

� Cover with a litre of beef stock and simmer. Place the lid on top and cook in a 120°C oven for 3½-4 hours, checking every 45 minutes to make sure the liquid isn’t evaporating too quickly.

� Skim o� the fat from the top if required and serve with a sprinkling of chopped parsley.

shin

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“Skirt isn’t considered as tender as other, more common cuts of beef but it’s far cheaper and has a delicious, matured fl avour,” says Bennett. “For the healthy option, remove or clean any excess fat away and use a tasty marinade.”

SPRING ONION AND CHILLI-MARINATED BEEF� Slice four spring onions, two red chillies and one clove of garlic and place into a blender with 1tsp each of salt and cracked black pepper. Pour in enough olive oil to just cover the mix, then blend until smooth.

� Smother this marinade over four 150g beef skirt cuts, then wrap in cling fi lm and leave in the fridge for 24 hours before using.

� Heat up a large frying pan with a little oil. When the pan is hot, add in the skirt and fry very quickly for about two minutes on either side. The beef should be a little pink in the middle to retain its juiciness. EF

skirt

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NO CARBS EVER AGAIN? DON'T DRINK ALCOHOL? RUBBISH! SCIENCE HAS DEBUNKED THESE CLAIMS

– WE REVEAL THE NEW FAT-LOSS MAXIMS TO FOLLOW

THE NEW

Use your noodle: carbs help your muscles refuel

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OLD RULE: carbs are always the enemyNEW RULE: carbs can be your friend

The humble jacket potato is due for a revival. “If you’re training like an athlete, you need to refill the tank,” says personal trainer and nutritionist Nate Miyaki. “Carbs create an anabolic, muscle-building environment, which is also consistent with fat loss. You want starches without the toxic compounds or ‘anti-nutrients’ that can wreck the digestive system, impair nutrient absorption and leave you lethargic.” Top of the list for refuelling is starch-rich white carbs such as rice and spuds – sweet potatoes are higher in vitamins and nutrients, but not as high in the glycogen your muscles need. Butter optional.

OLD RULE: don't skip breakfastNEW RULE: missing a meal can kick-start fat loss

Yes, going into “starvation mode” will slow your metabolism to a crawl. No, missing breakfast isn’t starvation. According to the American Journal Of Clinical Nutrition, you can go around three days without food before seeing a significant drop in metabolism. In fact, skipping breakfast can be an easy way to experiment with intermittent fasting, which can help you cut calories, improve insulin sensitivity and boost growth hormone production. Dietary expert John Romaniello suggests one day a week where the only thing you neck before lunch is a cup of green tea, water and four BCAA tablets to stop you losing muscle mass.

OLD RULE: jog for fat lossNEW RULE: sprint for fat loss

For rapid fat loss, the evidence is clear: sprint beats jog. “Jogging was shown to be inferior by a 2012 study published in the International Journal Of Sports Nutrition,” says personal trainer Russ Howe. “One group of subjects did two minutes of sprint-based interval training while another did 30 minutes of steady-state running. Although the 30-minute group had a 150 per cent greater oxygen intake during their session, 24 hours later the sprint group’s oxygen consumption increased to almost the same as the endurance group. The researchers concluded that interval-based training improves metabolic rate, transforming you into a fat-burning machine in the hours that follow.”

INTERVAL-BASED TRAINING IMPROVES

METABOLIC RATE, TRANSFORMING YOU INTO A FAT-BURNING MACHINE

IN THE HOURS THAT FOLLOW

OLD RULE: you can never eat certain foods againNEW RULE: you can eat whatever the hell you want

Willpower is overrated. Swear you’ll never eat pizza again, and you’ll be drunk-dialling Domino’s the first chance you get. Instead, allow yourself a cheat day: according to psychology professor Roy Baumeister, telling yourself, “Not now, but later” is one of the best ways to stay on track with a weight-loss regime. Gluttonous meals can provide a recharge for your powers of self-control — but don’t test them too severely: eat anything you want at one or two meals a week, and then make sure there are no tempting foods left in your house. It'll be too hard to say no at weak moments.

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DUMBEST DIETS OF ALL TIME

OLD RULE: booze ruins fat lossNEW RULE: booze can help

Some studies suggest alcohol is not as bad for fat loss as you might think. For starters, alcohol’s thermic e� ect is second only to protein’s – every gram contains seven calories, but you’ll burn roughly 1.5 of those just digesting it. Secondly, there’s evidence that moderate alcohol consumption can improve insulin sensitivity. Thirdly, according to research from the American Journal Of Clinical Nutrition, alcohol is mostly converted to acetate by the liver, so not much of it goes to your fat stores. The prescription? Keep carbs to a minimum on drinking days and eat as much protein as you want. Steer clear of carb-rich drinks such as beer and go for dry wines or spirits with diet mixers.

OLD RULE: don’t eat late NEW RULE: choose the right late-night snacks

“Avoiding food after some arbitrary cut-o� time, supposedly because anything you eat after then will be stored as fat, is a myth that’s endured for decades,” says Howe. Research shows that eating before bed is not only fine, it’s better than not eating at all. “The first study to show the e� ectiveness of late-night protein came in 2012,” says Howe. “Dutch research showed that consuming protein before sleep improved muscle protein synthesis by 22 per cent over a placebo. So what’s the perfect late-night feast? Try a spoonful of cottage cheese, or an apple and a handful of almonds. As a bonus, your blood sugar levels will be more stable.

The “Last Chance” diet

Invented by an actual doctor in the 1970s, the Last Chance diet involved drinking nothing but a liquid made from the hooves and hides of slaughterhouse animals. Oddly, several Last Chancers died after losing too much, too quickly. But we bet they looked totes hot. EF

The beer and ice-cream diet

Apparently the energy required for your body to warm up beer and ice-cream to a digestible temperature burns through body fat stores. Although you won't lose weight, you will have a hell of a lot of fun trying.

The ice vest

Also adhering to the body temperature/weight loss theory is the ice vest, which apparently helps you lose weight by making you feel cold all the time, forcing your body to burn more calories to stay warm. Hype or hypothermia? You choose.

The soap diet

Eighteenth Century Scottish physician Malcolm Flemyng encouraged his overweight patients to eat soap (up to four times a day for at least three months), believing that just as soap could wash oil and grease out of clothes, it could also rinse fat out of the body. Genius, really.

Avoiding carbs is a thing of the pasta

Avoiding carbs is a thing of the pasta

EAT FIT | 67

{ By CHRIS CANDER}

THIS CARB-TIMING TECHNIQUE IS SO EFFECTIVE YOU’LL WANT

TO KEEP IT A SECRET

watchyourcarbs

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Carbohydrates, like electricity,

provide energy. But, as with electricity, if you stick your fork in with reckless abandon, you’re setting yourself up for failure. With carbs, it’s all about timing. Smashing a giant serving of pasta, for example, at the wrong time of day won’t get you electrocuted, but it could short-circuit your weight-loss efforts. Time it right, on the other hand, and the results will shock you.

First popularised in the 1970s and ’80s by competitive bodybuilders, “carb cycling” is one of the simplest and fastest ways to get ripped while maintaining lean muscle mass. “It just makes sense,” says nutritionist and pro bodybuilder Shelby Starnes. “You need more carbs on heavy training days and fewer on light or rest days.”

The Australian Department of Health recommends that adults consume 50–55 percent of total daily calories in the form of carbohydrates. However, by simply

insulin also plays an important role in building muscle.

After you eat, insulin is released into the bloodstream, where it triggers biochemical reactions in various tissues, including muscle fibres. Insulin molecules essentially unlock muscle cells and allow building-block compounds – glucose and amino acids – to enter and be stored there.

BURN FAT ON LOW-CARB DAYS Once muscle cells are saturated with glucose and amino acids, extra glucose is sent to the liver to be converted to fat.

So, to prevent this from happening, high-carb days must be balanced with low-carb, or fat-burning, days. These days keep insulin levels low enough to allow for maximum fat burning without sacrificing muscle. “You might feel sluggish on low days if you’re not used to it, but if you’re making good food choices – not eating lollies for carbs – you’ll start to see changes quickly,” says Starnes.

LEAN IN WEEKS If your main goal is to build muscle, you might have three or four high-carb days and keep the other

days low-carb. If fat loss is your priority, you’d only schedule one or two high-carb days, and these should be days when you work out. “The number of days and actual ratios depend on your metabolic needs and goals as well as your training frequency and intensity,” says Starnes. “Do you want to lose five kilos in a year or five kilos by the holidays? The shorter the time frame, the fewer high-carb days you can have.” The same applies to building muscle, except that you’d up your high-carb days per week and cut down on low ones. EF

adjusting the proportions of carbs you eat from day to day – cutting them on rest days and ramping them up on days when you work out – you can yield electrifying fat-loss and muscle-building results.

BUILD MUSCLE ON HIGH-CARB DAYS High-carb days raise the body’s insulin levels, fill glycogen stores, keep your metabolism burning efficiently and stave off muscle catabolism (breakdown). Although it’s often maligned as the hormone responsible for fat storage and sugar crashes,

“CARB CYCLING” IS ONE OF THE FASTEST WAYS TO GET RIPPED.

PRAWN-ASPARAGUS PASTA1 cup wholemeal pasta170g prawns1 cup asparagus1 cup cherry tomatoes

1 cup sliced cucumber + 2 tbsp hummus 65 calories, 7g carbs

30g almonds (23 nuts) 163 calories, 6g carbs

1 hard-boiled egg 78 calories, 1g carbs

170g non-fat Greek yoghurt + ¼ cup raspberries 115 calories, 10g carbs

1 cup cottage cheese with cinnamon 222 calories, 8g carbs

1 cup celery + 2 tbsp almond butter 218 calories, 9g carbs

SNACK ON THE LOWHealthy eats with 10 grams of carbs or less

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LOW-CARB DAY45% protein, 30% carbohydrates, 25% fat

Calories Protein (g) Carbs (g) Fat (g)

BREAKFAST 3 whole eggs 210 18 3 153 egg whites 48 11 1 1½ cup oatmeal 150 5 27 3½ cup skim milk 45 4 6.5 0

SNACK 2 scoops whey

protein 280 50 8 62 tbsp peanut

butter 200 7 6 16½ cup skim milk 45 4 6.5 0

LUNCH 170g deli turkey

slices 151 27.1 9.1 1.52 slices wholemeal

bread 100 8 20 2Lettuce, tomato,

mustard 35 1 5 1

SNACK 1 cup non-fat

Greek yoghurt 187 18.7 26.7 060g sliced

almonds 308 12.4 12 23

DINNER 230g snapper 186 43 0 21 cup brown rice 150 3 32 11 cup green beans 44 2.4 9.8 0.32 cups mixed

green salad 107 10.7 16 0

SNACK 1 tbsp peanut

butter 100 3.5 3 82 scoops whey

protein 280 50 8 6

TOTAL 2626 278.8 199.6 85.8

YOUR GET-RIPPED-FAST PLANWe hope you’ve got a handle on basic maths because carb cycling requires some number-crunching at first. Generally speaking, a high-carb day should include 3-5g of carbs and 2–2.5g of protein per kilo of your bodyweight, along with as little fat as possible. Low-carb days should include 1-2g of carbs, 2.5–3g of protein and 0.3–0.7g of fat per kilo of your bodyweight. You can adjust the numbers as your diet progresses. Here’s what sample high- and low-carb days would look like for a 80kg guy.

HIGH-CARB DAY30% protein, 65% carbohydrates, 5% fat

Calories Protein (g) Carbs (g) Fat (g)

BREAKFAST 6 egg whites 96 21.6 1.2 0.61 cup wholegrain protein cereal 140 13 30 1½ cup skim milk 45 4 6.5 0½ cup blueberries 42 0.6 10.5 0.3

SNACK 1 scoop whey protein 140 25 4 31 medium banana 105 1.3 27 0.4

LUNCH 110g chicken breast 171 32.9 0 1.81 cup brown rice 162 4 37 12 tbsp fat-free mayo 20 0 4 0

SNACK 1 can tuna 191 0 12.5 02 slices wholemeal

bread 100 8 20 21 tbsp fat-free mayo 10 0 2 0

SNACK 1 wholemeal bagel 190 7 35 130g fat-free

cream cheese 26 3.5 1.7 0350ml Gatorade 75 0 21 0

DINNER 170g lean

sirloin steak 312 52 0 7.81 cup broccoli 54 3.8 11.2 0.62 cups mixed

green salad 107 10.7 16 02 tbsp fat-free dressing 28 0 7 01 medium sweet potato 126.6 2.3 23.6 0.2

SNACK 1 scoop casein protein 100 24 3 2.5

TOTAL 2240.6 213.7 273.2 22.2

DO YOU WANT TO LOSE FIVE KILOS IN A YEAR – OR BY THE HOLIDAYS?

EAT FIT | 69

EF TOP PICK

Endura Rehydration Low Carb Fuel replaces essential electrolytes lost during exercise at less than 1.3 g of carbs per dose. endura.com.au

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YOUR LOCAL BUTCHER, BAKER, FISHMONGER AND GREENGROCER HAVE MORE IN COMMON THAN APRONS — NAMELY, SPECIALISED INSIDER KNOWLEDGE

TO HELP YOU BUY BETTER, PAY LESS AND ENJOY MORE { By ERIC SPITZNAGEL & ALISON TURNER}

You wouldn’t buy a car without asking the dealer a lot of questions, and you’d never get fitted for a new suit without asking the tailor more than just “Can I get this in grey?” Whether you’re buying a computer or visiting the doctor, there’s no such thing as a

stupid question. And yet, when we shop for our food – you know, the stu we put inside our body – we become like the clichéd male driver who won’t ask for directions. When

was the last time you spoke to the blokes stocking your local shop? All too often we walk in blindly and exit with a bagful of crappy best-guesses. Stop being a doofus – you have experts at your disposal, experts who want to help you, so don’t ignore them.

Get these four wise men on your side and start reaping the benefits today.

BLOKESIN THEKNOW

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A cut aboveAll butcher meat is fresh,

even if it’s a few weeks old. A 14-day-old steak at a butcher shop is going to be much fresher than any

steak at a supermarket, even if you buy it a week

after it’s cut

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When you buy meat from Rob Levitt, he doesn’t need to know what cut or grade you want. He would rather hear what you’re planning to do with it. “If you come in and say, ‘I’m having 16 people over, and I want to do steak tacos’,” he says. “Or, ‘I want to make Mexican food and it’s a romantic dinner for two’. We can steer you

in the right direction.”Like most butchers,

Levitt doesn’t expect you to have an encyclopaedic knowledge of meat. “If you’ve never heard of a sirloin flap, I’m OK with that,” he says. “You don’t have to know what you’re talking about. That’s what I’m here for.” Levitt is especially enthusiastic about working with

customers buying on a budget. “I don’t judge,” he says. “I’m on a budget, too. If you come in and say, ‘I’m doing a roast. I have 10 people coming over, and I don’t have a lot to spend’, I can recommend a lot of di� erent things on the lower end of the price scale. For example, buying a chuck eye instead of a rib eye doesn’t mean you’re

slumming it. You’re just getting a di� erent cut of fantastic meat.”

As for grass- or grain-fed? Grass fed is best. Look for firm, rich-red meat with fat that’s a buttery yellow. While a bit of marbling is good, try to keep it to about 10 per cent fat or less. The fat will baste the meat during the cooking process, keeping it tender.

The butcher

Grass is greener Grass-fed beef is

healthier because the meat is higher in omega-3 fatty acids

FEED THE MAN MEAT

� If you’re buying chicken that’s packaged with an ingredients list, you’re buying the wrong chicken. The only ingredient should be “chicken”.

� If you’re freezing your meat, try to freeze it quickly. Slow-freezing damages meat fibres, meaning it’ll lose more juices when you defrost it.

� At a restaurant, if you ask where the meat’s from and they say, “New South Wales,” that’s not enough information. They should know the cow’s name.

� The ugliest cuts are usually the tastiest, says Levitt. “There’s the shoulder roast – it has tendons and it’s all nasty-looking. But put it in a slow cooker for five hours, and you’ve got the most delicious meat you’ve ever tasted.”

FACTAccording to the Australian

Bureau of Agricultural Resource Economics and

Sciences, the average Aussie ate an average

of 44.6kg chicken meat, 32.8kg beef and 9.5kg

lamb in 2012-2013.

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A bakery may not seem like an intimidating place, but it can be. “If people can’t pronounce it, they’re probably not going to buy it,” says master baker Chad Robertson. Take something like kouign amann, a delicious Belgian butter pastry, for example. “There’s no English word for it,”

Robertson says. “So people are usually too embarrassed to order it.” Robertson is happy to bridge that gap and explain what the pastry is and even how to pronounce it. But at a popular bakery, you need to make the first move.

Talking with your baker can be especially valuable if you’re trying

to stay healthy. Robertson has lots of advice, from being wary of baked goods made with multigrain or wheat grain (“It could still be packed with sugar and butter”) to understanding that gluten-free “doesn’t always mean healthy. There are also gluten-free lollies and gluten-free chips.” If you’re

counting your calories but want a sweet fix, Robertson suggests trying out a meringue, which is made from whipped egg whites and sugar.

Boutique bakery bread should be preservative-free, which means it’ll only stay fresh for a week. But you can freeze it for up to two months.

The baker

Buy it right When buying

packaged bread, make sure the first ingredient is whole

wheat or whole grain flour, not wheat flour

your daily bread

l Stick with places that bake in real time instead of a few big batches. If you walk into a bakery and the oven’s not on, turn around and walk out.

l Just as you look for certain fruits at specific times of year, fruit pastries and pies are seasonal, too. If you like apple or pear pies, wait until autumn.

l If a bakery’s pastries are individually wrapped in plastic, they’re not fresh or weren’t made in-house (or worse, bought from a big factory).

l Look for bakeries with long lines – not just because they’re popular, but because more customers means fresher bread.

factSourdough bread is one of the healthiest bread choices. It’s lower on

the GI scale than other breads and is more easily

digestible, meaning you can get more nutritional

benefits from eating it.

EF12_blokes in the know.indd 73 3/02/2015 3:20:13 PM

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Buying your fish from a supermarket might be convenient, but for variety and freshness you can’t beat your local fishmonger, says Dimitri Hari from DeCosti’s Seafood at the Sydney Fish Markets. “We buy daily direct from the auction, various farms and straight off our boats,” he says.”All of our whole

fish and fillets are seasonal and fresh. Where we can’t source product direct, you can be sure that it’s snap frozen and freshly defrosted, as good as the day it was caught.”

When looking at seafood, there are always key things to consider, Hari says. First of all, ask your fishmonger when the fish has been

caught. You’ll find fishmongers are usually quite helpful. But there are also things you can look out for yourself.

“You want your whole fish to glisten, have clear eyes and red gills,” Hari says. “The only smell you should notice is that of the ocean. Likewise your fillets should appear and smell the same.

Where there are colours showing, they should be vivid.

“In regards to shellfish, you’re mussels, pipis and cockles should be closed and not have a pungent odour.

“Green prawns should not be black, while cooked prawns should be firm and pry away from the shell easily.”

The fishmonger

FACTOver three-quarters of our global fish stocks

are either over-exploited or fished right up to their limit. To lessen

your impact, ask your fishmonger for

more sustainable options.

Super salmon This fish is popular for

more than its taste – it’s a fantastic source of high-quality protein,

vitamins, minerals and omega-3 fatty acids

GONE FISHIN’

l When shopping for seafood use a chiller bag or esky and ask your fishmonger to pack some ice in with your purchase.

l Plan to cook or freeze your fish within two days of purchase.

l Thaw frozen fish slowly, in the fridge. Never thaw it at room temperature and never thaw and refreeze.

l The most underrated fish on the market? Butterfly Gurnard, according to Hari. “It’s similar to flathead in texture with a much sweeter taste, and it can be more versatile in cooking . There’s an abundance of this fish and it’s sustainable yet it doesn’t fetch too much on the market as most people don’t know of it.”

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FACTAccording to the Australian Bureau of Statistics, only a piddling five per cent of us are getting two serves

of fruit and five serves of vegies every day.

Time to lift your game, people!

It doesn’t take much to get Vito Latilla, to start spilling secrets. He can tell you how to pick out a persimmon (they’re at their sweetest “when they look like they’re ready for the garbage”), iceberg lettuce (“it should be heavy and tight, like a baseball”), or broccoli (“the buds on top have

to be closed really tight”). He’s also not shy about explaining how some greengrocers try to trick their customers: “If you see a head of lettuce with a couple of leaves missing, it means it was going bad and they tried to clean it up and make it look presentable.”

When buying tomatoes, remember

that they’ll continue to ripen after you bring them home. Store them on your kitchen counter, not in the fridge, as this will spoil their flavour. And don’t be scared of the scary-looking Heirloom tomatoes that you see on sale occasionally. While rather irregular in appearance, they’re bursting with flavour

and are much juicier than your bog-standard ’mato.

As for green leafy vegies, avoid the pre-packaged stu� – it’s nowhere near as fresh as the stu� you can choose by hand. When you get your leafy greens home, store them in the fridge in a plastic bag lined with a paper towel to keep them fresh as.

The greengrocer SMARTERFRUIT AND VEG

� Tomatoes sold out of season are usually treated with a gas called ethylene, which helps them get that red, ripe appearance. Opt for tomatoes on the vine.

� Smelling produce for freshness is a myth. Most supermarkets keep fruit and vegies chilled; unless it’s obviously rotting, it won’t have a distinct odour.

� Don’t go and bite into an apple, but strawberries and blueberries should be sampled. If your greengrocer complains, take your business elsewhere.

� Avoid produce from the other side of the world. It’s travelled too far. The peaches may look and smell like peaches, but they sure won’t taste like ’em. EF

Knock firstTap a watermelon –

if you hear a dull sound, Latilla says

it’s too watery

ALWAYS READ THE LABEL. USE ONLY AS DIRECTED.1“Elite Level” refers to representation of brand name and not level of weight loss.2Results may vary with duration and intensity of training program. Image shown does not represent typical user. Combine with a calorie-controlled diet. Available from leading health food stores and pharmacies everywhere. For more information, call 1 300 883 523. All trademarks are owned by their respective trademark owners and are used with permission. Read the entire label and follow directions. © 2015

™

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200MG 25MGGREEN COFFEECOLEUSFORSKOHLII

Effective key ingredient that can help support overall weight loss

Combined with 100mg theobroma

Contains caffeine to help support increased energy

305MG CAFFEINE

All ingredient amounts above are per 2 Hydroxycut Hardcore Elite capsules.

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FAT – LESS OR MORE?{By BRENDAN SWIFT }

Many experts are now embracing the low-carb, high-fat approach. But should you? We meet some high-profile converts to this unexpected way of eating, and discuss the pros and cons of adding more saturated fats to your diet. Plus, how to adapt the low-carb, high-fat diet for your own training needs.

HOW CUTTING CARBS AND INCREASING FAT COULD HELP YOU

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EATING THE LOW-CARB HIGH-FAT WAY

� Cereals, breads, pasta, potatoes, pastries, lollies and juices have no place in a diet which limits daily carbs to less than 50g. Tim Noakes, professor of exercise and sports science and author of The Real Meal Revolution, says that on a low-carb, high-fat diet an athlete may still take in up to 200g of carbs while a particularly insulin-sensitive person could go as low as 25g. Protein intake is kept moderate (generally around 1.2 -2g per kilo of lean body mass) with the remainder of the diet comprised of fat.

“We don’t tell people to count calories – we think your body will tell you,” Noakes says. Low-carb vegetables typically eaten include asparagus, broccoli, celery, caulifl ower, eggplant, beans, spinach and zucchini. Almonds are popular while berries, tomatoes, olives and avocados are also low in carbs.

However, fat is the dominant fuel source and typically comprises 65-80 per cent of total calories. Monounsaturated and saturated fats contained in meat and eggs, as well as cheese, full-cream milk and yoghurt, are popular choices.

The type of fat is important – extra fats such as butter, coconut and olive oils are also used liberally in meals.

Making the transition to low-carb, high-fat isn’t easy. Many people experience “carb flu” as their body enters ketosis, switching from carbs to fat as its dominant fuel source. To make sure you’re getting enough sodium, try drinking stock-based broth and eat plenty of low-carb vegies for potassium.

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I t was the fourth morning of the third Test in the 2013/14 Ashes series and

the Aussies were after quick runs and a series-deciding victory. Enter the country’s best all-rounder, Shane Watson, who pummeled a quick-fire ton including five brutish sixes, before later taking a key wicket during England’s failed run chase.

It was an Ashes-winning display of power and stamina that belied a lifelong personal struggle with injury and weight until a radical change of diet just over 18 months ago. “I was hungry all the time – I was just about semi-starving myself to bring my skin folds and weight down to what I needed to – whereas now I’m certainly not hungry,” Watson says. “I’ve been playing just about non-stop for 18 months and during the last year that I’ve been eating this way I’ve been able to maintain my skin folds all the way through without even trying.”

That way of eating is one which would make most doctors shudder – saturated fat-laden foods such as bacon, eggs, cheese, butter and cream form the central component while carb-heavy grains and cereals are consigned to the dietary scrapheap.

And when Watson sits down to enjoy a low-carb, high-fat meal, he is not alone – several of his teammates, including ultra-fit fast bowler Mitchell Johnson and record-setting opening batsman David Warner, are also chewing the fat with him.

Throw into the mix a collection of high-profile athletes from sports including the NBA, AFL and long-distance running and it’s clear that the low-carb, high-fat approach represents a growing challenge to the low-fat mantra which has dominated western society for the past 30 years.

� AN UNLIKELY SWITCH

Australian cricket team doctor Peter Brukner says he was an advocate for high-carb, low-fat diets for decades. “It’s always been this attractive sell: fatty foods, fatty arteries, fatty people,” he says. “It all was simple but

Replacing high-carb foods with high-fat foods reduces insulin and the conversion of excess carbohydrates into body fat. It may also lower the levels of unhealthy triglycerides (which are linked with an increased risk of diabetes and heart disease) being released by the liver into the bloodstream.

That’s right – eating more fat and limiting carbohydrates can help you to lose weight and even lower your risk of heart disease, according to a growing body of research. But it’s also a claim which remains contentious among most doctors.

Still, the Australian Medical Association’s position statement on nutrition has refuted the oft-made claim that low-fat diets are healthier than high-fat diets since 2005 while AMA president Steve Hambleton acknowledges that previous advice to limit saturated fat intake in the hopes of combating cardiovascular disease has failed. “I think it’s probably moved on a bit from saturated fat,” he says.

Last year, a UK Cambridge University meta-analysis of data from 72 studies involving more than 600,000 participants from 18 countries found no link between saturated fat and heart disease and no preventative effect from

the reality was, it’s not true.”The science behind the new

diet plan is simple, if controversial. Carbohydrate, rather than fat, is singled out as the culprit. Insulin is secreted by the pancreas when carbs are eaten and, after an initial spike in blood glucose, it rapidly drops, quickly causing hunger. Over time, the body becomes increasingly insulin-resistant and secretes higher levels of the hormone to control blood glucose.

Tim Noakes, a South African professor of exercise and sports science at the University of Cape Town and an avid marathon runner, says carb-intolerant people often gain weight as they age despite exercising and eating a traditionally “healthy” diet. A blood test to measure plasma glucose concentration will also show a rise in glycated haemoglobin (a marker for average blood glucose levels) although that is considered to be a late sign of insulin resistance.

“I suspect 50, maybe 60 per cent of people, are carbohydrate intolerant,” Prof. Noakes says. “The biology is very simple: when carbohydrate-intolerant people eat carbohydrates they get all these complications which are well described in the literature but have been ignored.”

A DAY IN THE (EATING) LIFE OF SHANE WATSON

Watson says he has further refined his low-carb, high-fat approach after picking up a copy of Tim Noakes’ book The Real Meal Revolution. He limits carb intake to no more than 25g per meal and avoids simple sugars.

BREAKFASTScrambled eggs with parmesan cheese and full-fat cream, grilled haloumi, oven-roasted tomatoes, mushrooms, onions, cheddar cheese and smoked salmon. On tour

he eats bacon because it is readily available.

AFTERNOON LUNCH, POST-MORNING TRAINING Low-carb smoothie with coconut water, coconut milk and greens.

DINNERSteak with roasted vegetables and broccoli, butter and olive oil.

SNACKSNuts (often during a Test match).

Raw almonds5.3g sat fat per cup

Cheddar cheese21.5g sat fat per 100g

Cream24g sat fat per 100ml

Butter54g sat fat per 100g

Coconut oil93g sat fat per 100ml

Cream Cheddar cheese

Elementary, my dear Watson

30Percentage lower risk of heart dis-ease for women

eating a low-carb, high vegetable

fat/protein diet*

80 | EAT FIT

eating polyunsaturated fats.However, few countries have so

far embraced such a radical change in dietary advice. Sweden remains at the forefront and late last year, the Swedish Council on Health Technology Assessment released a report that found “moderately strong scientific data” showing obese individuals on moderately low or strict carb diets had a better result after six months than those following a low-fat diet (although both diets produced similar results after 12 months; there wasn’t enough data to make an assessment after 24 months).

The AMA has gone so far as to acknowledge that there remains a poor understanding of what constitutes a healthy diet and that the public should disregard the traditional diet pyramid. Hambleton says the best advice is to focus on eating a variety of foods rather than focusing on your fat, carbohydrate and protein intake. “It’s really stressing a range of foods more than any particular diet… most of these things end up being fads,” he says.

� A POTENTIAL PERFORMANCE BOOST

Athletes embracing low-carb, high-fat diets are eschewing a vast trove of research which has encouraged maximising carbs as fuel for performance. But the potential to switch the body’s metabolic process

to ketosis – where it burns fat for fuel instead of carbs – is alluring. Even lean athletes typically store about 40,000 calories of fat fuel – far higher than the approximate 2000 calories of carbohydrates that can be stored in the body.

Dr Brukner cautions that the research is in its infancy and many of the studies on low-carb, high-fat diets have found negative results because they have evaluated athletes following the diet for less than a week.

However, he says studies which have given athletes a few weeks to adapt to the diet have shown far more positive results and there is now little doubt that your average endurance runner or triathlete can benefit from low-carb, high-fat: in effect, you can perform for longer before reaching exhaustion.

“I think we’ll gradually see a change in the next few years where people will start adopting that as their diet of preference in endurance events.”

Prof. Noakes, now in his 60s, says adopting a low-carb, high-fat diet has improved his running times to levels he last achieved in his 40s. “If you’re carbohydrate-intolerant and you go on a diet and it works for you, you will notice within four weeks that your performance will just go up. And the more intolerant you are, the more you will notice it.”

Exercise recovery also appears

to be enhanced. Low-carb, high-fat proponents and sport scientists Jeff Volek and Stephen Phinney published research in 2008 showing that a well-formulated low-carb diet reduces systemic inflammation caused by exercise.

It is something which Watson can attest to: when backing up for another bowling spell, he says it would often take a few deliveries to loosen up before his dietary switch.

“Since I’ve been eating the low-carb, high-fat diet, I’m not building up that fatigue like I used to and it’s definitely a very different feeling,” he says. “I feel like my muscles are ready to go a lot more — it feels like I’m taking anti-inflammatories without actually taking it.”

Nonetheless, the research is not all overwhelmingly positive for athletes.

Dr Brukner says the research also shows that low-carb, high-fat diets offer no improvement for high-intensity exercise, such as sprinting, or for increasing strength, and two recent studies (Paoli 2012 and Sawyer 2013) also found that it did not decrease strength.

“It probably doesn’t make as much difference in the power events – weightlifting or sprinting or anything like that – and the evidence is a little bit unclear in the intermittent high-intensity activities like footy and basketball,” he says. EF

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ALL IN THE TIMING

� Louise Burke, head of sports nutrition at the Australian Institute of Sport (AIS), says the body must still rely on carbs to achieve peak power. “Fat is a fuel source which is good for sub-maximal exercise but it doesn’t generate ATP [Adenosine Triphosphate – the energy source for muscle contraction] at a high enough rate to fuel high-intensity work,” she says.

A series of AIS studies on the low-carb, high-fat approach in the 1990s found an unfortunate side-effect.

“What we found is when you do that at the same time as up-regulating your ability to use fat it’s also down-regulating your ability to use carbs.

So it leaves you without that ‘top gear’ — the ability to be able to exercise at very high intensities which is crucial for the kind of sports that I work with.”

Burke advises carb- periodisation: completing different training sessions with both high and low glycogen stores. It is a strategic approach which allows athletes going into competition to use all the muscle fuels as effectively and efficiently as possible.

High performance manager Darren Burgess implemented a similar approach at AFL club Port Adelaide Power last season, recommending a carb-restricted diet plan during the week. The players’ diets were then

supplemented with carbs on match day. The team became renowned for its fitness late in matches.

Another endurance athlete, ultra-runner Zach Bitter, also follows a low-carb, high-fat approach during training, but uses carbs strategically during heavy training or in races.

Dr Brukner and Prof. Noakes are careful to point out that they’re not advocating a low-carb, high-fat approach for all athletes.

“You do need carbs for high-intensity exercise – no question,” Prof. Noakes says, “but you can get it from very little carbohydrate in the diet — you don’t have to load, as we said in the past.”

Zucchini1.6g carbs per 100g

Spinach0.7g carbs per 100g

Cauliflower1.9g carbs per 100g

Celery1.2g carbs per 100g

Broccoli0.4g carbs per 100g

30

Port Adelaide saw benefi ts from carb-periodisation

Percentage of your diet that should be made up of

healthy carbs, ac-cording to the Na-tional Health and Medical Research

Council

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Butter is high in saturated fat (50

per cent). The Heart Foundation

recommends replacing it with

margarine

Red meat is a great source of protein,

but eating too much has been linked to heart

disease and cancer

100% Organic Coconut Oil.Nothing else.Melrose Unrefined Organic Coconut Oil is made from virgin cold pressed coconuts, which maximises the nutritional benefits and properties. Coconut oil does not contain any cholesterol and is quickly metabolised into energy. Melrose Unrefined Organic Coconut Oil retains the natural aroma and flavour of coconut. Perfect for use in cooking, Melrose Coconut Oil is not altered by heat.

Coconut oil can also be massaged into the skin for external applications.

Visit our website for more information at www.melrosehealth.com.au

Learn how to diet down and stay lean forever

GET LEAN MEAL PLAN

{ By TOMMY SHANKS }

GET IT OFF, KEEP IT OFF

EAT FIT | 83

Sweet as! Dig into a stack of

sweet potato protein pancakes for a tasty,

healthy breakfast

84 | EAT FIT

H O W T O E AT

First, let’s settle the calorie debate once and for all. It’s true that if you eat fewer calories than you burn you’ll lose weight over time – even if those calories come from chocolate cake and ice-cream. But you don’t need a degree in nutrition to see the flaw here. Foods that have low nutritional value don’t support healthy body composition, so while you may be able to diet yourself down to a lower number on the scale, your body will lose muscle, resulting in a smaller but flabbier you. Being aware of your caloric intake is helpful but your choice of foods takes precedence.

What you need to do is base your diet on natural, unprocessed foods. Your new shopping list should comprise lean cuts of meat, seafood, fresh vegetables, fruit, nuts (in moderation) and natural starches such as rice, potatoes and whole grains. Bread, baked goods, pasta, cereal, regular soft drink, booze and desserts must be cut out entirely until further notice.

One guru says you can tighten your abs in just minutes a day, while another orders you to run till you puke. Here’s the truth: it’s not easy but it also isn’t torture. Dieting can’t be misery – when it is, people don’t stick with it and then they fail. You don’t need the resolve of a Shaolin monk to see your abs, nor do you need to deprive yourself to keep them. The plan we unfold here is a practical approach to weight loss that’s simple but not easy, and challenging but not agonising. Learn it now, and you’ll stay in shape for the rest of your life.

Late-night infomercials have you thinking that losing fat is either super easy or way too hard

TUNA BURGERSMAKES:2 SERVINGS PROTEIN1 SERVING FAT

INGREDIENTS

1–2 cans chunk light tuna in water, or equivalent amount of raw tuna

2 tbsp oats1 egg1/1/1 3 /3 / cup minced onion1/1/1 3 /3 / cup minced celery1 tbsp mayonnaise1 tbsp hot sauceSalt and pepper

to taste

DIRECTIONS

1) Combine the tuna, oats and egg. Stir in vegetables, mayo, hot sauce, salt and pepper.

2) Form mixture into patties.

3) Place a non-stick frying pan over medium heat and add patties when hot. Cook until egg (and raw tuna, if you used it) is done and patties are solid.

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CHICKEN APPLE SALADMAKES:3 SERVINGS PROTEIN2 SERVINGS CARBS 3 SERVINGS FAT

INGREDIENTS

300g grilled chicken 300g grilled chicken breast, sliced

2 small apples (any type), sliced

1 red capsicum, sliced

1 red onion, sliced1 lime, juice and zest1 small jalapeño

pepper, minced2 tbsp extra-virgin

olive oil1 tbsp mixed nutsSalt and pepper

to taste

DIRECTIONS

1) Place chicken, apples, capsicum and onion in a large bowl.

2) In a small bowl, mix lime juice and zest, jalapeño and olive oil; whisk together.

3) Add lime mixture to large bowl with chicken, apples and vegetables.

4) Chop nuts and add. Season with salt and pepper. Toss together to mix.

H O W M U C H T O E AT

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all – it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat – or undereat, which can slow your metabolism.

You do need to estimate your portion sizes, which you can do with a wave of your hand. A 100g serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A teaspoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail and a serving of nuts or seeds amounts to a handful.

Aim for about 10 total servings of protein and five servings each of carbs (vegetables aren’t counted) and fats on days you don’t strength train. On the days you do lift weights, you’ll require a bit more food (see “Timing”, at right, for those modifications).

T I M I N G

You should eat a balanced meal about every three hours. Nutritionists used to advise this as a way to speed the metabolism, but research hasn’t shown that to be true. It is, however, a simple way to manage hunger and keep blood sugar from dipping too low, so your energy will be steady all day. Having long gaps between meals can leave you ravenous – which, in turn, leads to poor food choices when you do get to eat. In general, five meals per day ought to do it.

Another consideration regarding when you eat is whether or not you’re strength training that day, and if you are, when the workout occurs. Along with many other benefits, exercise also primes your body to better process nutrients (especially carbohydrates) from your food in the hours right after a workout. A study published in the International Journal of Sports Medicine showed that the body’s glycogen (stored carbohydrate) reserves became “super-compensated” when carbs were consumed immediately post-exercise, and that delaying feeding by just two hours lessened muscle glycogen storage by up to 50 per cent.

THE QUALITY OF YOUR FOOD TRUMPS THE NUMBER OF CALORIES IT HAS

Sample menuA typical meal plan for an 80kg man who trains in the evening:

BREAKFASTOmelette made with:3 eggs 100g diced chicken½ cup green onions½ cup mushrooms1 tbsp reduced-fat

cheesePlus:½ cup mixed berriesFish oil supplement

SNACKSmoothie made with:2 scoops protein

powder½ cup almond milkPlus:Handful mixed nuts

LUNCHChicken apple salad (see recipe at right)Or:100g deli-roast turkey Clean Coleslaw (seerecipe on page 87)

Workout + 20 minutes cardio

POST-WORKOUT2 cups pineapple Or: 2 bananas2 scoops protein

powder mixed with 500ml water

DINNERProtein pancakes (seerecipe on page 86) Or:100g grilled fish 1 large sweet potato

(ie, about 2 servings carbs) with broccoli and carrots

BEDTIME SNACK1 cup reduced-fat

Greek yoghurt1 scoop protein

powder½ cup blueberriesHandful shaved

almonds

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So, all things being equal, if you eat your carbs (fruit, rice, potatoes, whole grains) shortly after exercising, you’ll store more energy in your muscle cells and less in your fat cells than if you ate those foods at other times of the day. That means bigger arms and rounder pecs, and smaller love handles. (Note, however, that this applies to strength training only. Running a few kays doesn’t achieve the same e� ect.) For this reason, most of your carbs, and all of your starches, will be eaten after workouts.

Below are examples of what you can eat most of the time, and what you should eat shortly after weight training.

REGULAR MEAL: two servings protein (chicken, fish, lean beef, etc); one serving fats (handful nuts, one tablespoon olive oil, fish oil supplement, etc); unlimited vegetables; optional: piece of fresh fruit or cup of berries.

POST-WORKOUT MEAL: two servings protein; two servings starchy carbohydrates (rice, potatoes, oats, quinoa, etc) and/or one serving fruit; two servings vegetables.

The hard science on nutrient timing is still in flux, but a good guideline is to enjoy your carbs within a three-hour window after workouts. The amount you need to take in is highly dependent on your current size, muscle mass and exercise habits.

To keep it simple, think along these lines: if you’re a muscular, athletic guy who lifts weights and performs other activities (cardio, sports) regularly, after training you can double your carbohydrate intake temporarily – that is, take in as many as four servings in the first meal after your workout. If you’re relatively new to exercise or you have a lot of weight to lose, stick to only two servings.

At the same time, you can’t a� ord to forget

APPROVED FOODSPut these on your shopping list and you’ll never again have to wonder what to eat

PROTEINChicken breasts Egg whitesEggs Fish (salmon, tuna, snapper, cod)Lean cuts of beef (sirloin, fillet)Lean cuts of pork (tenderloin, loin chops)Low-fat or no-fat cottage cheeseTurkey breasts/minceWhey protein/milk protein powder

CARBOHYDRATESFruits (limit to two servings per day if very overweight)OatmealRice (white, brown, wild) Sweet potatoesWhite potatoes

FATAlmondsEggsFish (especially salmon)Fish oil capsulesGround flaxseed/flaxseed oilNut butters (natural, without anyhydrogenated oils)Walnuts

VEGETABLESAsparagusBroccoliBrussels sproutsCabbageCarrotsCauliflowerKaleLettuceOnionsSpinachTomatoes

SWEET POTATO PROTEINPANCAKESMAKES:1 SERVING PROTEIN2 SERVINGS CARBS 1 SERVING FAT

INGREDIENTSINGREDIENTS

1 cup sweet potato 1 cup sweet potato purée (steam sweet purée (steam sweet potato, then blend)potato, then blend)

1 scoop vanilla scoop vanilla protein powderprotein powder

1 eggegg¼ tsp cinnamon¼ tsp cinnamon½ tsp vanilla extract½ tsp vanilla extract½ cup apple, diced½ cup apple, diced½ tsp coconut oil

DIRECTIONS

1) Combine all ingredients except apple and coconut oil. Blend until mixture becomes a smooth batter.

2) Add coconut oil to a large frying pan over medium heat.

3) Fold apple chunks into the batter and pour into the pan, making two or three pancakes. Let the pancakes cook 2-3 minutes, then flip.

4) Serve hot and top with maple syrup.

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about protein, either. A 2010 study published in the European Journal of Applied Physiology showed that 15g of carbs plus 15g of essential amino acids (which make up protein) consumed post-workout increased muscle mass and strength.

Here’s another tip: keep the fat in your post-workout meal low. Fat slows the digestion of both protein and carbohydrate, so it can reduce your body’s ability to make the most of these nutrients in your muscles after lifting. You don’t need to avoid the fat that occurs naturally in your protein sources (for example, the fat in chicken and eggs), but save the nuts and oils for your other meals.

See “Approved Foods” (box at left) for a comprehensive list of your basic food options. In the early days of your diet, strive to stick within these parameters at least 90 per cent of the time.

When you find you’re able to eat like this on a weekly basis and it feels normal, you can gradually begin to reduce the amount of carbs (including fruit, but not vegies) that you consume while increasing your aerobic exercise – which we’ll discuss under “Healthy Habits”, at right.

A F T E R T H E D I E TWhen you’ve slimmed down to where you want to be, you can switch to maintenance mode. You’ll continue to follow the principles of our diet but you can loosen up a bit (which will no doubt enhance your social life). You can start to amend the aforementioned guidelines as follows:

1) Increase the amount of fruit you eat daily to two to four pieces, and increase the size of one of your meals – preferably your first post-workout meal. This doesn’t mean pig out on junk food, but you can add more servings of starches.

2) Include cheat meals. Once a week, allow yourself to break your diet and eat whatever you like in a single meal (again, that’s meal, not day). If you find you can do this without gaining any weight, experiment with two cheat meals a week, spaced at least three days apart. So if you cheat on Sunday, your next cheat meal shouldn’t come before Wednesday.

3) Yes, you can add a small amount of alcohol back in. One glass of wine or bottle of beer, two or three nights a week is OK. These drinks don’t need to be part of your cheat meals, although they could be.

HEALTHY HABITSForm these habits and never be fat again

CLEAN COLESLAWMAKES:1 SERVING FAT

INGREDIENTS1 cup shredded

white and purple cabbage

½ cup shredded carrots

1 tbsp olive oil1 tbsp vinegar½ tsp salt1 tsp pepper½ tsp garlic powder½ tsp celery powder2 packets Splenda

or NatviaOptional: 1 tbsp

mixed nuts

DIRECTIONS

1) Combine all ingredients in a large bowl and stir.

2) Serve with any meat dish.

KEEP A FOOD LOGWe’re not asking you to count calories, but you do need some record of what you’re taking in. Write down all the foods that pass your lips in a day, every day, along with the approximate times you eat them.

“Keeping a food log is a great way for a beginner to get a handle on exactly what he’s eating each day,” says Shelby Starnes, a nutrition coach who helps bodybuilders get ready for competitions.

After a week or so, you’ll probably see a pattern develop. You may tend to skip meals when you’re stressed, or eat low-quality foods at night. “Two of the biggest problems I see are overeating and undereating,” says Starnes. “A log makes you accountable and helps you figure out where you need to make changes in your diet plan.”

DRINK LOTS OF WATER Two litres per day is the bare minimum. Drink another 500ml for every 30 minutes you spend performing intense exercise.

CHEW YOUR FOOD Eat more slowly and grind each bite to a soft pulp before swallowing. The more slowly you eat, the more time your brain has to recognise feelings of fullness.

EAT BREAKFASTA 2013 study published in the journal Appetite found that eating breakfast before exercise improved cognitive function.

EXERCISEPlan to weight train four days a week. You can do two upper-body days and two lower- body days. If you can only exercise three days, train the whole body each session.

According to Starnes, cardio is best done four to six hours before or after weight training or on separate days entirely. Mix high-intensity interval training and slower aerobic training for three to six workouts per week. EF

STRIVE TO STICK WITH

YOUR DIET 90% OF

THE TIME

FOODS TO AVOID � Processed carbs

(pasta, chips, crackers)

� White-flour bread and baked goods (even if it’s “enriched”)

� High-sugar foods (non-diet soft drink; most sports drinks; condiments like tomato sauce, barbecue sauce, relish, honey mustard)

� Fatty cuts of meat� Fried foods� Hydrogenated fats

(most salad dressings)

FEATURES BENEFITSReady to Eat • No heating required

• Fork included • Just open and enjoy

a delicious healthy snackFresh quality ingredients • Source of Protein

• Low in Saturated Fat• All natural ingredients

SAFT_3196.1_TunaMeals_ShapeMag_o.indd 1 4/08/2014 6:17 pm

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BULKING

THE NO-BULL GUIDE TO

Forget the myths – here’s the truth about when, what and

how much to eat to build muscle (hint: it’s less than you think)

Tuna up Fish – high in

protein, low in fat, and completely

carb-free – is a macronutrient

all-star. Take advantage!

{By SEAN HYSON }

90 | EAT FIT90 | EAT FIT

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■ For the past decade, bodybuilding hype has stressed the importance of the so-called “pre- and post-workout windows”. The idea here is that ingesting protein and carbs up to an hour before weight training and within an hour after training will result in better absorption of these nutrients for superior muscle growth. Some product marketers and so-called nutrition experts have even threatened that your workout will be a complete waste if you don’t ingest protein and carbs at these times.

But the science to back this notion doesn’t exist. A 2013 meta-analysis published in the Journal of the International Society of Sports Nutrition found no significant benefit to rushing protein intake within one hour before or after training. In other words, as long as you eat the food you need over the course of a day, you’ll have no trouble growing muscle.

That said, it’s still a good idea to have a protein-rich shake after training. It may not offer any extra muscle-building benefit beyond that of eating later, but it will provide a convenient and easily digestible meal to tide you over until you do eat again.

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TIMING IS NOTHING

Focus on strength Stronger muscles

inevitably become bigger muscles

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Bulking, as commonly understood, is BS. We said it, and it’s time you accepted it, too. Telling yourself you can eat anything you want because you’re skinny and trying to put on muscle is just an excuse to eat like a pig, and you’ll pay for it. Yes, you’ll gain some muscle, but you’ll also gain fat, and that fat will obscure your muscles until you decide you desperately need to lose it – and then you’ll have a hell of a time dieting it o� . We’re telling you now: stop bulking before it’s too late. The solution to your skinniness might actually require less food than you think, and no fancy supplements or uncomfortable force feedings. (On the downside, it doesn’t warrant pizzas or Big Macs, either. Dammit.) Discover the real science of gaining weight, and never turn into Lardy McPlumparse in the process again.

THE HARD TRUTHYour body can only gain so much muscle in a given period of time; it’s dependent on your genetics, age and training age (how long you’ve been lifting). According to Nate Miyaki, a certified specialist in sports nutrition and nutrition coach to physique competitors, a beginner in his teens up through his 30s can expect to put on one to two kilos of lean muscle per month for the first two or three months of his training. An intermediate (several months’ to a few years’ experience) might see 0.5 to 0.7 kilos per month. An experienced lifter, on the other hand, should be happy with just oneor two kilos per year.

This means that when you hear about somebody who “gained 10kg in a month”, he really put on closer to one kilo of muscle and nine kilos of water and fat. Trainers, equipment manufacturers and some muscle “gurus” like to exaggerate results, but if you measured the body fat of their subjects, you’d see only a modest increase in lean mass. And that’s fine.

“Go pick up a 1kg top-round steak and envision what that would look like on your body,” says Miyaki. “Very few guys on this planet have the potential to gain 10kg of rock-hard muscle in a month.” That is, not without the aid of certain muscle-building drugs.

HOW TO BULK RIGHTBecause of the body’s limited muscle-building potential, it makes no sense to bombard it with a great excess of calories. A small surplus is enough. “Eating 200–300 calories above maintenance level will do the trick,” says John Alvino, a nutrition expert and strength coach.

Start by eating 14–18 calories per half kilogram of your body weight, and adjust from there. Consume one gram of protein per half kilogram of your bodyweight daily, two grams of carbs and 0.4 grams of fat. In other

EATING BIG

This is how an 85kg man could eat

to gain muscle

words, an 85kg man looking to gain weight would eat between 2500 and 3200 calories daily, consisting of approximately 180 grams of protein, 360 grams of carbs and 70 grams of fat. To make adjustments, tweak your carbs and fat, but keep your protein intake constant. (See “The Best Bulking Foods” on page 92 for a list of approved eats.)

The fatal mistake bulkers make is eating too much too soon. They may start out following an intelligent diet, but when the scale doesn’t jump two or three kilograms in a week, they assume the program isn’t working and start swallowing everything in sight to see gains – and then they get fat.

Of course, it’s true that more calories provide more raw material

BREAKFASTBREAKFAST240ml black coffee3 scrambled eggs1 apple

LUNCH85g grilled salmon Large raw salad

with 2 tbsp olive oil and vinegar

2 cups sweet potato (cooked)

SNACK Meal-

replacement shake with 50g protein, 25g carbs, 5g fat

POST-WORKOUT25g whey protein1 banana

DINNER170g grilled chicken

breast3 cups white rice or

potato (cooked) Steamed broccoli

DESSERT2 tbsp almond

butter, mixed with1 scoop chocolate

protein powder1 cup white rice

(cooked) Water (to make

pudding)

SAM

KA

PLA

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for muscle, but the body is still capable of building muscle without them. In fact, it’s been shown that muscle growth can occur even while in a caloric deficit.

An American Journal of Clinical Nutrition study found that subjects who dieted and weight trained for 90 days lost an average of 16 kilograms while gaining significant muscle mass. Don’t get too excited, as the subjects were obese women, but it proves that muscle gain isn’t dependent on big eating alone.

“Hypertrophy [muscle growth] is about the training stimulus,” says Miyaki, “and then adequate amounts of protein. Calories and carbs are for providing proper fuel for training and preventing the body from breaking

92 | EAT FIT

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THE BEST BULKING FOODSMake this list your go-to menu to gain muscle without fat

■ Protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown and fat supports hormones like testosterone that help muscles grow. The following are the healthiest sources of each nutrient:

PROTEINSLean meat (any kind), including chicken, beef and turkeyFish and seafoodEggsProtein powder

CARBS*PotatoesSweet potatoesRiceFruit

FATS**AvocadoNuts (all kinds)Seeds (all kinds)Oils (including olive and coconut)

*NOTE: WE’VE EXCLUDED GRAINS AND VEGETABLES FROM THIS LIST. GRAINS SUCH AS OATS AND WHEAT CONTAIN COMPOUNDS THAT MAKE THEM DIFFICULT TO DIGEST FOR MANY PEOPLE AND CAN CAUSE STOMACH UPSET AND BLOATING. HOWEVER, IF YOU FEEL YOU DO FINE ON THESE FOODS, YOU’RE WELCOME TO CONSUME THEM IN SMALL DOSES, BUT MAKE STARCHES SUCH AS POTATOES AND RICE YOUR MAIN CARB SOURCES.

GREEN VEGETABLES, ON THE OTHER HAND, SHOULD BE CONSUMED LIBERALLY, BUT BECAUSE OF THEIR VERY LOW CALORIC VALUE AREN’T TO BE COUNTED TOWARDS YOUR DAILY CALORIE AND MACRONUTRIENT TOTALS.

**MOST OF YOUR FAT INTAKE SHOULD COME AS A BY-PRODUCT OF YOUR PROTEIN FOODS. FOR INSTANCE, EGG YOLKS CONTAIN PROTEIN AND FAT, AS DO EVEN THE LEANEST CUTS OF BEEF. HOWEVER, IF YOU NEED EXTRA FAT TO HIT YOUR ALLOTMENT FOR THE DAY, YOU CAN PICK FROM THIS LIST OF FOODS.

Turn fat into muscle

Fats in avocado support muscle-

building hormones like

testosterone

One avocado contains 13

grams of fibre. So

while it’s high in calories, it also doubles as a diet food

down protein – your muscle tissue – as a reserve fuel. If I had to rank them in order of importance, I’d say hard training comes first, then protein, calories, then carbs and then fats.”

Alvino seconds the notion of training over feasting. “The key element to focus on is increasing strength,” he says. Stronger muscles inevitably become bigger muscles, so while you can’t quickly eat your way to five extra muscle kilos without storing a lot of fat, you can – eventually – train your way there.

Stick with your eating plan for at least two weeks before making adjustments, and take photos every couple of days to assess your progress. “One of the simplest ways to tell if you’re gaining muscle instead of fat is to measure your waist circumference,” says Miyaki. If your belly is getting bigger, it’s the wrong kind of weight. EF

AN 85KG MAN SHOULD CONSUME BETWEEN 2500 AND 3200 CALORIES A DAY TO GAIN MUSCLE

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MF56_MyMuscleChef.indd 122 23/08/2013 12:31:40 PM

94 | EAT FIT

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{ By EF EDITORS }

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PART 2SUPPLEMENT

FOUR MORE SUPPS GET THE EAT FIT TREATMENT

EAT FIT | 95

It’s a whizz

Hate eating fruit and vegies? A blender is a great way to add them to your diet without even noticing. Blenders turn fruit and veg into a smoothie-like consistency that can add nutrients to a boring old protein shake. A blender can also whip up a kick-arse cocktail. And when someone asks why you’re making daiquiris at 3pm, you can say you’re getting in your two serves of fruit: banana and strawberry.

96 | EAT FIT

HOW IT WORKS Carnitine (and L-carnitine) helps the body break down fat and turn it into energy. It also increases the activity of cells in the central nervous system.

BENEFITSL-carnitine is often sold as a weight-loss tool, and some studies show that oral carnitine can reduce fat, increase muscle and reduce fatigue – three things that may contribute to weight loss. It may also protect against heart disease – much of the body’s carnitine is stored in the heart, which makes sense since the heart relies on fatty acids as fuel to pump blood. With that in mind, many studies have found that L-carnitine supps can improve muscle weakness and help the heart function more e� ciently, particularly for those who have been diagnosed with heart disease. Several studies have also found L-carnitine can improve sperm count and sexual health, and help slow ageing.

DRAWBACKSL-carnitine appears to be well tolerated, but as always, doctors should be consulted before you begin any supplement

routine. “Especially because carnitine may interfere with certain medications,” says dietitian Dr Lisa Young. L-carnitine supplementation may cause mild gastrointestinal symptoms, including nausea, vomiting, cramps and diarrhoea. Supps providing more than 3000mg per day may cause a gross, “fishy” body odour.

HOW TO USE IT “Our bodies make carnitine, so healthy men don’t need a supplement,” says Young. “Even men who tend to only eat burgers get enough – it’s the one good thing about beef.” Meaty diets have been found to provide 20-200mg per day of L-carnitine for a 70kg male, while vegie diets provide as little as 1mg per day.

A healthy individual will normally produce enough L-carnitine to provide the body with all it needs to convert fat to energy. According to the US Linus Pauling Institute, L-carnitine supps are safe at levels between 500-1000mg a day. Between 63-75 per cent of L-carnitine from food is absorbed. However, only 14-20 per cent is absorbed from oral supplements.

EF TOP PICK

WHAT IT IS Carnitine is an amino acid naturally produced by the body in the liver and kidneys and stored in the skeletal muscles, heart, brain and sperm. The nutrient also occurs in fish, poultry, red meat and some types of dairy.

Assists fat metabolism,boosts energy production,aids exercise performance and improves cognitive function.horleys.com

� Marketers will tell you it’s a miracle pill that will speed up the way your body burns fats, but there

have been no credible studies that give weight to that claim. And if your body already makes it, do you really need to take a supplement? Read on.

carnitine

CARNITINE IS ALREADY PRODUCED

BY YOUR BODILY ORGANS – DO YOU NEED A SUPP, TOO?

EAT FIT | 97

HOW IT WORKS Taurine is often prescribed to treat congestive heart failure, high blood pressure, liver disease, high cholesterol, ADHD and more. “Although most amino acids are needed to build protein, taurine does not help to build muscle because it doesn’t link with other amino acids or the building blocks of protein,” explains sports dietitian Roberta Anding. “Taurine does, however, function as an antioxidant.”

BENEFITS Antioxidants protect the body’s cells from damage that results from certain chemical reactions involving oxygen (oxidation). Taurine is also said to improve mental and athletic performance. “With ageing, taurine concentrations decrease in the brain,” explains Anding – leading experts to believe that higher taurine levels correlate with better memory and mental function. Due to the popularity of energy drinks, Austrian researchers published a study in 2000 that examined the e� ectiveness of ca� eine- and taurine-containing drinks on graduate students. The results? The Red Bull energy drink (with ca� eine, taurine and glucuronolactone) had positive e� ects on mental performance and mood. Another study, published by Japanese researchers

in 2003, examined 11 men aged 18 to 20, who were told to perform bicycle exercises until they were exhausted. After taking taurine supps for seven days (before a workout), the men showed significant increases in VO2max (the max capacity of a person’s body to transport and use oxygen) and time until exhaustion set in. The researchers credited the improvement to taurine’s antioxidant activity and protection of cellular properties.

DRAWBACKS Taurine has been used safely by adults in studies lasting up to one year. However, there is one report of brain damage in a bodybuilder who took about 14g taurine in combination with insulin and anabolic steroids. It’s not known if this was due to the taurine or the other drugs. Excess taurine is typically excreted by the kidneys.

HOW TO USE IT Taurine is often referred to as “a conditional” rather than an “essential” amino acid. The former can be made by the body, but the latter can’t and must be provided via diet. However, some experts believe taurine may actually be an essential amino acid.

EF TOP PICK

WHAT IT IS Taurine is an amino acid found in large amounts in the heart and brain. It’s also found in food – the best ones being meat and fish, though it’s also in energy drinks and some supps used to support athletic activity.

Top up your taurine and get a big energy hit while you’re at it. Also comes in sugar-free.energydrink-au.redbull.com

� Taurine is a key ingredient in energy drinks such as Red Bull (it’s also in cat food) and can easily

be ingested that way (the drink, not the cat food), as opposed to supplements. But take note: energy drinks are also loaded with sugar and caffeine.

taurine

IT WON’T HELP YOU BUILD MUSCLE, BUT

TAURINE COULD MAKE YOU (AND

YOUR CAT) SHARPER

98 | EAT FIT

WHAT IT IS Beta alanine is a naturally occurring non-essential amino acid that is converted to other chemicals that can then a� ect muscles. “It’s needed for the production of carnosine,” explains sports dietitian Roberta Anding. “Carnosine is needed by muscle cells to act as a bu� er to control intracellular pH.” Too much acid accumulation by muscles is thought to contribute to fatigue.

HOW IT WORKS Research suggests that, during high-intensity weight training or sprint work, beta alanine can reduce the symptoms of fatigue. Additionally, supplementation with beta alanine may improve the muscular endurance of older adults, as carnosine declines with age.

BENEFITS Beta-alanine has been widely shown to improve athletic performance by boosting muscle carnosine levels, which up power and reduce fatigue. Several studies, including a 2008 study at the College of New Jersey, US and a double-blind 2007 Belgium study have found that beta alanine supplementation may reduce the symptoms of fatigue. Another study from the College of New Jersey also found that it may enhance the benefits of creatine. Additionally, in

recent tests on elite Israeli Defense Forces soldiers, taking 6g of beta alanine during a month of combat training significantly improved soldiers’ marksmanship and jump power. “Increases in muscle carnosine bu� er the drop in pH that occurs in muscles during high-intensity exercise, maintaining performance and delaying fatigue,” says study chief Dr Jay Ho� man.

DRAWBACKSThe most common side-e� ect associated with supplementation is parathesia, or the feeling of pins and needles – the e� ect can be minimised by dividing the doses. No long-term studies have been performed on beta alanine supplementation, although studies of up to eight weeks showed no adverse e� ects.

HOW TO USE IT “Vegetarians have lower carnosine levels and may benefit from supplementation,” Anding says. The dose of beta alanine shown to be e� ective is between 4-5g per day. “However, side-e� ects occur at this dosage and the supplement needs to divided into to six doses, separated by at least two hours.”

EF TOP PICK

100 per cent pharmaceutical grade. For best results consume, before, during or directly after training.bulknutrients.com.au

� A relative newcomer to the sports scene, beta alanine is technically a non-essential beta-amino

acid, but there are claims that it raises muscle carnosine levels and increases the amount of exercise you can perform at high intensities.

beta alanine

BEAT FATIGUE AND WORK OUT HARDER FOR LONGER WITH

BETA ALANINE

EAT FIT | 99

WHAT IT IS Branched-chain amino acids (BCAAs) are essential amino acids (valine, leucine and isoleucine). “They’re essential, meaning we must get them in our diet because our bodies don’t produce them,” says dietitian and trainer Sarah Currie.

HOW IT WORKS Amino acids are the building blocks of protein and have various functions related to energy production during and after exercise.

BENEFITS BCAAs are often used to treat Lou Gehrig’s disease, brain conditions due to liver disease, cancer patients and people who are confined to bed. Some people use BCAAs to prevent fatigue and improve concentration. But the most relevant to you, perhaps, is the practice of taking BCAAs to improve exercise performance and reduce muscle breakdown. While the first use has a fair amount of sceptics, the second is widely accepted in the medical world.

DRAWBACKS BCAAs appear to be safe for most people when used for up to six months. Side-e� ects may include fatigue and loss of coordination. “In healthy people, excess protein hasn’t been proven to be harmful,” Currie says.

HOW TO USE IT The body obtains BCAAs from proteins found in food, especially meat, dairy and legumes. “A balanced diet with adequate protein provides enough BCAAs, even for the strenuous exerciser,” says Currie. Nitrogen balance studies have shown that no amount above 2g per kilo of body weight is beneficial. And just because experts believe BCAAs help prevent muscle breakdown doesn’t mean it’s necessary. Says Currie: “As long as you’re getting enough dietary macronutrients – such as proteins, fat and carbohydrates – lean body mass, or muscle, will be spared.” If you do decide to take BCAA supplements, make sure they’re from a reliable company. “Also, pay attention to how you feel while taking them,” warns Currie. “If you think they’re making a di� erence, go for it.”

EF TOP PICK

Enhance protein synthesis and muscle mass gains. Contains all nine essential amino acids (7780mg/serve).horleys.com

� Many people claim that branch-chained amino acids improve exercise performance and reduce

muscle breakdown. If you’re not getting enough protein in your diet, they may help with muscle synthesis, but what about for the regular protein-shake chugger?

amino acidsbranch-chain

BCAAs MAY HELP REDUCE MUSCLE

BREAKDOWN DURING EXERCISE

100 | EAT FIT

Forget “diets” – learn to thrive with the right lifestyle

EF INTERVIEW

BRIGHT SPARKS

'Don’t worry, all you need is my way.' And I appreciate why people are attracted to that.”

A LIFESTYLE THING Rather than focusing on the distinctions between these diets, Sparks prefers to focus on what they all have in common.

“There’s not one single diet that works for all of us, but there are nutrients that are toxic to all of us,” he says. “I’m less interested in who’s right – I’m not going to make a judgement on what we’re going to know in 50 years' time. What we’re trying to promote is an approach to eating that isn’t in this camp or that camp. What we’re saying is, trust us. We work with nutritionists and chefs – we bring together the best of nutritional science and culinary skills. Everything on the menu is gluten-free, we don’t use any added sugars and we don’t use any vegetable oils. So you can eat our food and then you can relax and go do something else. It’s a lifestyle thing.

“The problem with ‘diets’ is that they’re rollercoasters. With a lifestyle, it’s a commitment to a balanced approach to nutrition, exercise, rest and recovering. It just feels a little more sustainable to me.” EF

“THERE'S MORE THAN ONE WAY TO TRAIN AND

THERE'S MORE THAN ONE WAY

TO EAT”

THR1VE founder and CEO Josh Sparks is glowing with good health. He’s the perfect poster boy for THR1VE – his “revolutionary” health and wellness brand that provides paleo-inspired, freshly prepared fast food and drink.

Don’t let the “fast food” bit fool you. This is super-healthy stuff – think nutritious, seasonal whole foods. There are currently

THR1VE will be hosting a three-day THR1VE.me symposium in Manly, NSW from March 13 to 15, 2015. The symposium will bring together experts in nutrition, movement, anti-ageing and health. For more information, head to thr1ve.me

five THR1VE stores nationwide, with plans to open many more.

THR1VE’s unique menu is inspired by what Sparks calls “ancestral health principles” – basically what we as humans have evolved to eat.

“Would you feed a lion corn?” Sparks asks. “Would you feed a gorilla a steak? No. You look at the animal in question – and we are nothing more

than a highly evolved animal – look at what we need to eat to make us thrive.”

SURVIVAL OF THE FATTESTOf course, with the introduction of processed foods, many of us are eating something very different to what our ancestors used to chow down on. And while a poor diet would have meant the end for

our distant relatives, these days the impact is quite different. It’s removed what Sparks refers to as “selection pressure” – what allowed the strong to survive and pass on their genes.

“These days, there is no evolutionary downside to poor diet choices – you will make it to reproductive age,” he says. “If you’re obese or diabetic, if you couldn’t run down the block to save yourself, medicine will allow you to get to reproductive age and your genes will be propagated.

WHICH WAY?Although THR1VE is paleo- and primal-inspired, Sparks is quick to point out that he isn’t promoting one “diet” or “brand”.

“There’s more than one way to train, and there’s more than one way to eat,” he says. “When we look at the paleo diet, the primal diet, the I Quit Sugar diet – what's in common between those diets is that they're scientifically validated, and have good social proof – you know, what actually works in the real world.

“The main difference is just branding. But sometimes it can get quite confusing. On the one hand you’ll have a paleo advocate telling you with a straight face – and probably with the best of intentions – that it’s the only way to eat. But you’ll hear the same thing from a primal advocate. You’ll hear the same thing from the I Quit Sugar program. But having someone tell you that there is only one way of doing something starts to feel dogmatic – almost a little bit fundamentalist.

“Brand owners want a certain degree of confusion in the market, because that allows them to say,

EAT FIT | 101

SALTED CARAMEL PROTEIN BALLS

INGREDIENTS

1 cup cashews½ cup shredded coconut1 scoop vanilla protein

powder2 cups pitted dates1 tbsp chia seeds1 tsp raw organic honey2 tbsp raw pepitasGood pinch of sea saltExtra cashews for rolling

MAKE THEM

1) Blend cashews in a food processor until reasonably smooth.

2) Add remainder of ingredients and blend until smooth (if mixture is too thick, try adding a little bit of water).

3) Roll mixture into balls and place on a chopping board or plate.

4) Pop a handful of cashews and a tablespoon of shredded coconut into a ziplock bag, use a spoon to crush the cashews.

5) Pour the mixture onto a plate and roll the balls until coated.

Makes: 18

102 | EAT FIT

SMOKED SALMON BREAKFAST STACK WITH AVOCADO SALSA

INGREDIENTS FOR FRITTERS

2 zucchinis, grated1 carrot, grated2 eggs½ red onion, finely chopped2 tbsp almond flour¼ tsp gluten-free baking

powder1 tsp ground cuminSmall, fresh chilli, finely choppedCoconut oil ( for frying)Pinch of sea saltPinch of black pepper

INGREDIENTS TO SERVE

200g smoked salmon4 eggs1 avocado3-4 baby truss tomatoes2 tbsp crème fraîcheHandful of rocketParsley & chives

MAKE IT

1) Dice tomatoes and avocado. Combine in a bowl with chopped parsley and set aside.

2) Combine all fritter ingredients in a bowl.

3) In a well-heated pan prepped with coconut oil, spoon in two mounds of your mixture (about two tablespoons each) and shape them into fritters. Fry for about 3 minutes each side.

4) Set aside while you poach your eggs.

5) On a bed of rocket, stack two fritters. Top with 100g of smoked salmon and two poached eggs. Serve with a side of salsa and a dollop of crème fraîche, topped with finely chopped chives and a sprinkle of black pepper.

Serves: 2

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103 | MF | JANUARY

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0215

You can pump weights until the cows come home, but if you're not eating right, you're not going to see results. About as food savvy as a soggy gym

towel? You need Eat Fit. It's designed for blokes like you, who want to add muscle, lose fat and boost health, but just need a little nudge in the right direction – towards the kitchen. Coming out four times a year, Eat

Fit brings you the latest nutritional know-how, easy and e� ective eating plans and simple, delicious recipes that any old plonker could master.

Subscribe now for a measly $25 and save.

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towel? You need Eat Fitadd muscle, lose fat and boost health, but just need a little nudge in the right direction – towards the kitchen. Coming out four times a year,

Fit brings you the latest nutritional know-how, easy and e� ective eating Fit brings you the latest nutritional know-how, easy and e� ective eating Fitplans and simple, delicious recipes that any old plonker could master.

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new rules tohealthy burgers for hungry blokes

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top tips to get shredded

fight fatigue with foodraCe daY super foods

tasty MUsCLE MEaLs

fire up your bbq skills p51

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meat-eater vs. vego p18

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WELCOME TO THE WONDERFUL WORLD OF BEER – CRACK A COLD ONE AND READ ON...

WELCOME TO THE WONDERFUL WORLD OF BEER – CRACK A COLD ONE AND READ ON...HOPS TO ITHOPS TO IT

Look deep into the intoxicating amber depths... thirsty?

106 | EAT FIT

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Ale vs. lager

Ales are fermented using “top-fermenting yeast” (it floats to the beer’s surface for the first couple of days and then settles at the bottom), at 15-25 degrees Celsius. Lagers are fermented using “bottom-fermenting yeast” (settles at the bottom), at lower temps of 5 to 14 degress Celsius. Ales are generally sweeter and tastier, while lagers are crisper and smoother.

The practice of brewing ale has been around for thousands of years, while lager is a relatively new kid on the beer block.

Types of ales

The best known types of ales include dark ales such as Porter and Stout (probably the best known stout would be Guinness), as well as pale ales such as Bitter and India Pale Ale. Other ales include Wheat Beer (pale and highly carbonated), Belgian Ale (sweeter and slightly darker) and Irish Ale (red in colour, sweet and malty in flavour).Serve your ale at around 10-14 degrees Celsius.“cellar temperature”).

Types of lagers

Lagers can range from sweet to bitter and pale to black. But most are pale to medium in colour, are highly carbonated and have a medium to strong “hoppy” flavour. Some of the best known lager styles are Pilsner, Bock, American Pale and Vienna. Australian Bitter (think Victoria Bitter, for instance) is a lager, while English Bitter is an ale. Serve your lager cold, at around 4-7 degrees Celsius.

BEER BASICS Know your ales from your lagers and impress everyone at the pub

A (VERY) BRIEF HISTORY OF BEER

B eer is one of the oldest beverages humans have

created. It’s been around since around 4000 BC and was common across all the ancient civilisations – think the Babylonians, the Egyptians and the Romans. Those people really knew how to party.

Basically, when we first started cultivating grains, beer followed soon after. Different cultures used different grains, but the idea behind it was all the same – a delicious drink that made you feel good. It was truly a revelation.

For example, apparently the Ancient Sumarians (who lived in an area that’s now Iraq) called beer a “Divine Drink” and offered it to their gods. We can’t really blame them. Even monks in the Middle Ages were fans of the stuff – monasteries were some of the biggest brewers at this time.

Over the centuries methods were refined, quality improved and new technologies allowed for mass brewing that could be safely stored, transported and distributed to a thirsty

public. To this day, beer remains one of the world’s most popular drinks. The biggest beer drinkers in the world? The Czech Republic (148.6 litres per capita per year), followed by Austria (107.8 litres) and Germany (106.1 litres).

Here in Australia, beer first arrived with the white settlers, and today the average Aussie drinks around 83 litres a year (consumption of beer in Australia has more than halved since the mid-1970s), making us the 11th highest consumer of beer in the world. Cheers!

Bella won the chugging competition

But soft! What light through yonder beer stein breaks?

GREAT MOMENTS IN MODERN BEER

1944

A WWII American paratrooper brings beer to wounded soldiers by filling his helmet from a tap in a nearby tavern.

1955

Future Aussie PM Bob Hawke skulls 2.5 pints of beer in 11 seconds at University College, Oxford, UK

1989

Cricketer and larrikin David Boon allegedly sinks 52 cans of beer on the plane trip from Oz to England.

2009

The world’s largest glass of beer, containing 1499 litres of Guinness, is prepared at a pub in California, US.

2010

The “world’s number one head balancer” John Evans balances 237 pints of beer on his head. As you do.

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MATCH YOUR FOOD AND BEER

Spicy food

Go for anything with more hops, which will help cut down the spices in the food. India Pale Ale is perfect.

Poultry

Try an Amber or a Pale Ale. If the chook comes with a heavier sauce, go for something slightly heavier and richer.

Red meat

Darker, heartier beers like brown ales or stouts can balance the bigger meats. Try a Brown Ale or a Stout like Guinness.

Fish

Keep the beer lighter so as not to overpower the more delicate flavour of fish. Try a Blonde.

Pizza

Almost any beer goes with cheesy pizza, but if the cheese is stronger (such as blue) , go for a darker brew.

135CALORIES IN THE AVERAGE 375ml

STUBBIE OF BEER

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The occasional brewsky isn’t going to hurt you – in fact, it might even be doing you a favour. See, it’s not just wine that can deliver antioxidants that are beneficial to you health. Beer can provide you with the same health benefits as wine (when consumed in the recommended amounts, of course). Some studies even suggest

that the antioxidants in beer may be more easily absorbed by the body than those in red wine.

Research has also found that a moderate intake of alcohol (one to two standard drinks a day) can reduce your risk of developing a whole bunch of diseases. A study from Emory University in the US found that elderly people who

consumed at least 1.5 drinks daily had up to a 50 per cent lesser risk of suffering from heart failure. Party on, Grandma.

So enjoy a beer or two safe in the knowledge that you’re doing something positive for your health. Just don’t get carried away and slam the whole carton. Unless we’re invited along to join you. SH

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15PERCENTAGE OF

AUSSIE MALES WHO DRINK AT A RISKY OR

HIGH RISK LEVEL*

BEER AND YOUR HEALTH

EAT FIT | 109

BREWS THAT WE CHOOSESwig down one of these tasty o� erings

A CRAFTY BUNCH

G one is the wife beater-wearing Ozzie bloke

clutching a tinny of Fosters. These days we’re more likely to reach for a craft or “boutique” beer to quench that insatiable man thirst. The craft beer industry in Australia is flourishing. Although still only making up around three per cent of the overall market, microbreweries are cropping up all over the joint and bars and bottle shops are clamouring to offer the latest trendy brews to thirsty punters.

Sure, VB fans may say that hipsters are to

blame, but the rise of craft beers in Oz might also say something about our growing sophistication as consumers, as we move away from mass-produced beverages and seek out new flavours and more traditional styles and brewing methods. It’s much like the Australian wine industry a couple of decades ago – we’ve moved beyond the goon-bag and now seek out grape varieties from our favourite regions.

But make sure your craft beer really is “craft”. Big brewers have jumped on the bandwagon and are

offering trendy-looking alternatives using clever marketing. Little Creatures, for instance, is owned by Lion, who brews Fosters and XXXX. Fat Yak and Redback were bought by Carlton and United Breweries, who in turn were bought by South African multinational SABMiller in 2011. Even mega supermarkets are in on it – Coles and Woolies both have their own ales.

If you want the real deal, ask your local bottl’o bloke to recommend the best beers from your area and help keep this promising industry growing.

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American style

Award-winning 4 Pines Pale Ale has full-bodied malty flavours with a tight and bitter finish. 4pinesbeer.com.au

Hells’ bells!

Camden Hell’s Lager is easy-drinking, crisp and dry. Clean and refreshing with a dry hop finish. camdentown brewery.com

Rabbit on

White Rabbit Dark Ale is rich, dark and flavoursome, and surprisingly refreshing. whiterabbitbeer.com.au

Hot, hot, hot

Matso’s Chilli Beeris one of the hottest inthe world. A must-try for spice lovers. We dare you.matsos.com.au

Not baa-aad

The Ancient Vikings believed that in their heaven – called “Valhalla” – there was a giant goat whose udders produced an endless supply of beer.

Quite a bite

The world’s strongest beer is Brewmeister’s Snake Venom from Scotland. It’s 67.5 per cent alcohol (the average beer is around five per cent). EF

DID YOU KNOW?

Pest control

You can use beer to get rid of snails and slugs in your garden. Make a trap by filling an open container with beer. The pests slither in, get drunk and drown.

Your next challenge

The winner of the Wife Carrying World Championship wins their wife’s weight in beer. Time to start training for the next comp, to be held in July this year.

Go for gold

4 Pines Kolsch is a German-style golden ale with refreshing hints of spice and citrus.4pinesbeer.com.au

All of Heidi’s customers were fans of her big jugs

THE GOODSSTUFF WE LIKE TO EAT, DRINK, USE AND TALK TO ABOUT OUR FEELINGS

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Nutrients Direct Hydroxyshred isthe ultimate thermogenic protein powder combining whey proteins with a matrixof clinically proven fat burning ingredients in a low carb, low fat formulation that helps to shred fat and build lean muscle mass. nutrientsdirect.com.au

� USN CREATINE

USN’s Micronized Creatine Monohydrate provides the purest, most readily absorbed Creatine Monohydrate formula available. Studies report that the increase of creatine levels will help delay the onset of fatigue, increase energy metabolism in the muscle cells and enhance the body’s overall training capability. usn.com.au

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The recovery drink you had in your fridge all along. Believe it or not, the milk and flavoured milk you grew up on can help you rehydrate fast by replacing fluid and electrolytes in the right balance. It also contains protein and carbs to repair muscle and help you refuel for your next session. legendairy.com.au/sport

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Whether you’re on a paleo diet or you’relooking for a meal replacement or muscle recovery, this blend has you covered. High protein, good fats, low-carb and whole-foods based. Every serve provides 29.5g protein, a broad array of superfoods, nuts, seeds and fibre, and is naturally flavoured with blood sugar-regulating cinnamon and real vanilla and sweetened with the zero carb herb stevia. thr1ve.me

EF PROMOTION

110 | EAT FIT

� HORLEYS CROSSFIRE PROTEIN

The premium protein blend for all training levels. Microfiltered whey protein isolate (47%), ultrafiltered whey protein concentrate (47%) and casein (6%) delivers both fast and slow peptides, so muscles can access all the key factors needed for repair and growth. horleys.com

� STEGGLES TURKEY BREAST

Let’s talk turkey: it’s super-lean (only 3.3 per cent fat) and super-high in protein (21.6g per 100g). Plus it’s also high in B6 and B12 for metabolism, immunity and red blood cell formation; it’s one of the richest meat sources of niacin for converting carbs, fat and alcohol into energy; and it’s a good source of selenium for metabolism and cell health. steggles.com.au

� Sure, abs are made in the kitchen, but if you want a rippling physique like our buddy here, you need to put in the hard yards at the gym as well. That’s why we’ve included two killer training programs in this issue – one that’ll help you strip fat and reveal those abs in just six weeks; another that’ll take your body to the next level by getting you to address all those areas you tend to overlook.

What time you work out is up to you – yes, rising with the sun to melt fat is a great workout, but not everyone has to do it. Truth be told, sleeping in and skipping that early gym session

may be in your favour, and could lead to a more e� ective workout later in the day. Researchers from the University of Birmingham in the UK discovered your sleep pattern indicates the best time to sweat. The study, published in the journal Cell, logged 20 athletes’ running times between 7am and 10pm. They found early risers performed best at 12pm and midway risers peaked around 4pm, while night owls topped at 8pm. Not sure which category you fall under? Think about how long it takes you to feel fully awake, says lead researcher Dr Roland Brandstaetter.

BIG GAINS, PRONTO

TRAIN SMARTER AND REAP RESULTS FAST. TRY THESE WORKOUTS ON FOR SIZE...

W O R K O U T S

Worth the weight A 2014 Harvard study

found that weight training is more

effective for maintaining a flat

stomach than running or cycling

EF WORKOUTSABS IN 6 WEEKS

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HOW IT WORKS The biggest mistake most people make when trying to lose fat fast is performing high-rep workouts and overdoing cardio. The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at rest — and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk and deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.

We’ve included cardio intervals at the end of two of the workout days. They take only four to eight minutes to do, but they’re still not required. We’re so confident that the weight training prescribed here — combined with a high-protein, lower-carbohydrate diet — will carve you up that we’ll leave the cardio to your discretion. Whether you do it or not, rest assured that you’ll be home, showered and watching TV while the other guys are still slogging away on the treadmill. Suckers.

SUPERFAST

MUSCLEPLAN

Look ripped in six weeks with a program that builds muscle

while burning fatBy Kyle Langworthy

DIRECTIONSPerform each workout once per week. You can do I and II on back-to-back days, rest a day and then do III and IV.

Superset exercises are marked A and B. So, you’ll do a set of A, then B, rest as prescribed and repeat. The remaining exercises are done normally. Take three seconds to lower the weight on each rep of each exercise.

In the first week, use light weights — about 60 per cent of what you can handle. Increase your loads gradually each week until, in Week 6, you’re sure you’re going heavier than you could have in Week 1. At this point, add one set to each exercise (the number of reps is up to you, where applicable). Do no training the next week. Your body will compensate for the intensity by growing bigger and stronger.

Day I

1 WEIGHTED PULL-UPSets: 4 Reps: 4–6, 4–6, 4–6, as many as possible Rest: 120 sec

Attach a weighted belt to your waist or hold a dumbbell between your feet. Hang from a pull-up bar with hands just outside shoulder width, palms facing away from you. Pull yourself up until your chin is over the bar. It’s OK to use body weight alone, or a lat-pulldown machine, if need be.

2A BENCH PRESSSets: 3 Reps: 8 Rest: 0 sec

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

■ When building a harder, leaner body, one of the most difficult tasks is shedding kilos and growing muscle

at the same time. This workout uses intense weights exercises to speed up muscle growth and scorch fat. Use this plan to cut up in just six weeks.

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2B DUMBBELL PULLOVERSets: 3 Reps: 8 Rest: 60–90 sec

Grasp a dumbbell and lie back on a bench so your body is perpendicular to it. Hold the weight over your face and, keeping your elbows slightly bent, lower the dumbbell behind your head until you feel a stretch. Pull it back over your face.

4A SPLIT-STANCE DB PUSH PRESSSets: 3 Reps: 8–12 Rest 0 sec

Hold a dumbbell in each hand at shoulder level and stand with feet staggered. Brace your core and dip both knees to gather momentum. Immediately explode the weights upward to press them overhead. Switch the front leg each set.

3A LOW-INCLINE DB BENCH PRESSSets: 3 Reps: 8–10 Rest: 0 sec

Set a bench to a 30-degree incline or less and lie back on it with a dumbbell in each hand at shoulder level. Press the weights up directly over your chest.

4B FACE PULLSets: 3 Reps: 12–16 Rest: 30 sec

Attach a suspension trainer to a sturdy object and grasp an end in each hand with palms facing each other. Lean back and then pull the handles to bring your body up to vertical. Your hands should end up near your ears and your upper back should be fully contracted.

3B ONE-ARM DB CHEST–SUPPORTED ROWSets: 3 Reps: 6–10 (each side) Rest: 30–60 sec

Set an adjustable bench to a 30- to 45-degree angle and lie on it chest down. Grasp a dumbbell in one hand and draw your shoulder blade back as you row the weight to your side.

5 HIGH- INCLINE TREADMILL SPRINT (OPTIONAL)

Sets: 4–6 Reps: Run 30 sec Rest: 60 sec

Warm up for a minute on the treadmill and then set it to a steep angle. Sprint 30 seconds, then lower the speed and incline. Walk for 60 seconds. That’s one set.

OPTIMAL FORM EQUALS OPTIMAL MUSCLE DEVELOPMENT


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Day II

1A ZERCHER SQUATSets: 4 Reps: 6, 6, 8–10, 12–15 Rest: 0 sec

Set up a barbell in a power rack just below chest height. Wrap a towel around the bar and then hook your arms under it so the bar rests in the crooks of your elbows. Take the bar out of the rack and stand with feet shoulder-width apart and toes turned out. Squat as low as you can, keeping your torso as upright as possible.

1B PUSH-UP PLANKSets: 3–4 Reps: Hold for 30–60 sec Rest: 120 sec

Get into push-up position with your abs braced and hands shoulder-width apart on the floor. Your entire body should form a straight line.

2B PLATE PUSHSets: 3 Reps: Push for 45–60 sec Rest: 90 sec

Place a weight plate on a towel on a waxed floor or other slick surface so it slides easily. Bend down and push the weight along the floor with both hands.

3 SPLIT SQUATSets: 3 Reps: 6–8 (each side) Rest: 30–60 sec

Hold a dumbbell in each hand and stand with feet staggered. Bend both knees and lower your body until your rear knee nearly touches the floor.

4A HAMMER CURLSets: 2 Reps: 8–10 Rest: 0 sec

Hold a dumbbell in each hand at arm’s length. Keeping your upper arms stationary at your sides and your palms facing your sides, curl the weights.

4B W PUSH-UPSets: 2 Reps: 8–20 Rest: 0–30 sec

Get into push-up position and place your hands close with thumbs touching so they form a W shape.

2A SNATCH-GRIP ROMANIAN DEADLIFTSets: 3 Reps: 8 Rest: 0 sec

Hold the bar with a wide grip and stand with feet hip-width apart. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward, lowering until you feel a stretch in your hamstrings. Bend slightly at the knees as needed. Squeeze your glutes as you come back up.

IN THIS ROUTINE, CARDIO IS OPTIONAL

EAT FIT | 115

Day III

1 BENCH PRESSSets: 4 Reps: 4–6, 4–6, 4–6, 6–8 Rest: 120 sec

See page Day 1, exercise 2A

2A TWISTING DUMBBELL BENCH PRESSSets: 3 Reps: 8–10 Rest: 0 sec

Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level with palms facing forward. Press them over your chest and twist your wrists as you go so your palms end up facing your face in the top position.

3A NEUTRAL-GRIP OVERHEAD PRESSSets: 3 Reps: 6–10 Rest: 0 sec

Hold a dumbbell in each hand at shoulder level with palms facing each other. Brace your core and press overhead.

3B LAT PULLDOWNSets: 3 Reps: 6–10 Rest: 30–60 sec

Attach a lat bar to the pulley of a lat-pulldown machine. Grasp the bar outside shoulder width and set your thighs under the pad. Pull the handle to your collarbone, driving your elbows down and back.

4A CABLE LATERAL RAISESets: 3 Reps: 12–20 (each side) Rest: 0 sec

Attach a single-grip handle to the low pulley of a cable station and stand perpendicular to the machine. Grasp the handle with your far hand and raise your arm straight out to your side until it’s parallel with the floor.

4B FARMER’S WALKSets: 3 Reps: Walk as far as possible Rest: 30–60 sec

Pick up the heaviest pair of dumbbells you can handle and walk as far as you can. If you don’t have much room, walk in a figure-eight pattern. Keep your core braced and let your arms hang straight at your sides.

5 BURPEE W/PULL-UP (OPTIONAL)

Sets: 8 Reps: Perform reps for 20 sec Rest: 10 sec

Stand under a pull-up bar and bend down to touch the floor. Shoot your legs behind you so you land in push-up position. Reverse the motion and then jump up to grasp the pull-up bar and perform a pull-up. That’s one rep.

2B INVERTED ROWSets: 3 Reps: 8–10 Rest: 60–90 sec

Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

A super solution■ Another feature of our plan is supersets. Performing two exercises back- to-back without rest is a great way to get the fat- burning effects of cardio without putting up with the boredom of it. A 2010 study from Syracuse University in the US found that subjects who used supersets burnt more calories relative to the time they spent training than a group performing traditional straight sets did. The supersetters also burnt calories at a faster rate after training.


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Day IV

1A DEADLIFTSets: 3 Reps: 3–4, 3–4, 6–8 Rest: 0 sec

Stand with feet about hip-width apart. Bend your hips back to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.

2A GOBLET SQUATSets: 3 Reps: 8–10 Rest: 0 sec

Hold a dumbbell at one end with both hands in front of your chest. Stand with feet turned out, shoulder-width apart. Squat as low as possible.

1B DEADBUGSets: 3 Reps: 6–8 breath cycles Rest: 120 sec

Lie on your back on the floor and bend your hips and knees 90 degrees. Reach one arm overhead behind you while you extend the opposite leg. Reverse the motion and repeat on the opposite side. Breathe in as you extend your limbs and out as they come back. Each in-and-out breath counts as one cycle.

3 HIP THRUSTSets: 3–4 Reps: 10–15, 10–15, 10–15, 16–25 Rest: 30–60 sec

Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel on your hips or attach a pad to the bar). Brace your abs and drive your heels into the floor to extend your hips and raise them until your torso and thighs are parallel with the floor.

2B JUMP SQUATSets: 3 Reps: 8–10 Rest: 60–90 sec

Stand with feet shoulder-width apart and squat down until your thighs are parallel to the floor. Hold for a second, then jump as high as you can.

4A BICEPS ROWSets: 3 Reps: 8–15 Rest: 0 sec

Perform the inverted row as described on Day III exericse 2B but grasp the bar with palms facing you. Squeeze your biceps at the top of each rep.

4B DIPSets: 3 Reps: 8–15 Rest: 0–30 sec

Set up on dip bars. Lower your body until your upper arms are parallel with the floor. EFSUPERSETS BURN

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EF WORKOUTSFAST GAINS

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NO MUSCLE

LEFT BEHIND

The key to forging an iron physique is simple: add muscle all over

By Joe Stankowski

H O W I T W O R K S If you went to a trainer, he’d give you an assessment, and the results would likely be the following: you have a weak core, poor grip strength, a lack of mobility in your upper torso and tight hips. Most guys suffer from these problems — the result of doing only exercises you enjoy. Our program addresses the areas you’ve overlooked, those poor, deflated muscles begging for your attention, attacking them with lifts you’ve never tried (or even heard of) like the Zercher carry and silverback shrug. Other moves, like the quadruped rotation and single-leg RDL, will enhance your mobility, allowing you to activate even more muscle. We also make special use of a sandbag (a loaded duffel bag will suffice), which will improve your grip and strengthen your core at the same time, enabling you to do even more new exercises.

■ “Yeah, he’s got great genes — lucky bastard.”

If we haven’t said it, we’ve all thought it. It’s true, some guys are able to achieve out-of-this-world physiques because of genetics that attract muscle to their bodies like a magnet —but more often than not, that’s not the case. The way you take your body to the next level is by looking beyond the lifts you’ve been rotating through since uni. It’s time to learn some new moves.

Suitcase deadlift Exercises that stress one side of the body more than the other strengthen the core

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3B BENTOVER ROWSets: 4 Reps: 4–6 Rest: 30 sec

Grasp the bar with an overhand grip, hands shoulder-width apart, and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s parallel with the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and row the bar to meet your stomach.

3A ZERCHER CARRYSets: 4 Reps: Carry for 45–60 sec Rest: 0 sec

Hold a sandbag (or other weighted object) in front of you. Keep your core braced and your upper back tight. Carry the bag.

2B SILVERBACK SHRUGSets: 4 Reps: 4–6 Rest: 30 sec

Hold a barbell with hands shoulder-width apart. Bend your hips back. Keeping your lower back in an arch, lower your body until your torso is parallel with the floor. Draw your shoulder blades back and together. You’re performing the initial movement of a row, stopping before you’d bend your elbows.

2A REVERSE SHRUGSets: 4 Reps: 12–15 Rest: 0 sec

Hang from a pull-up bar with hands outside shoulder width and palms facing forward. Draw your shoulder blades down and together so that your body moves closer to the bar, but don’t bend your elbows. You’re performing the initial movement of a pull-up but no more. Hold at the top for a moment.

1B SINGLE-ARM WAITER’S CARRYSets: 4 Reps: Carry for 30–45 sec (each side) Rest: 30 sec

Hold a kettlebell or dumbbell in one hand. If using a kettlebell, grip it by the handle with the weighted side up in the air. Bend your elbow so you’re holding the weight like a waiter. Hold the position and walk. Complete a set and then repeat on the other side.

1A SIDE PLANKSets: 4 Reps: Hold 45–60 sec (each side) Rest: 0 sec

Lie on your left side, resting your left forearm on the floor for support. Raise your hips so that your body forms a straight line and brace your abs — your weight should be on your arm and left foot.

Day I

DIRECTIONSPerform each workout (Day I, II and III) once per week, resting at least a day between each session. Exercises marked “A”, “B” and sometimes “C” are done in sequence, so you’ll complete one set of A, then B (and then C, if applicable), and then rest. Repeat until all sets are complete for each exercise in the group and then move on to the next group.

THIS WORKOUT CHALLENGES YOU TO TRY EXERCISES YOU’RE NOT GOOD AT

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Day II

1B SWISS BALL ROLLOUTSets: 4 Reps: 6 Rest: 0 sec

Kneel on the floor and rest your forearms on a Swiss ball. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back to the starting position. That’s one rep.

1C HIP THRUSTSets: 4 Reps: 8–12 (each side) Rest: 60 sec

Rest your upper back on a bench and sit on the floor with legs extended. Roll a barbell up your thighs until it sits on your lap. Keep your left leg extended, brace your abs and drive your right heel into the floor to raise your hips until they’re parallel with the floor.

2A REVERSE LUNGESets: 4 Reps: 8–12 (each side) Rest: 0 sec

Stand holding dumbbells and step back with your left foot. Lower your body until your front thigh is parallel with the floor and your rear knee nearly touches the floor. Keep your torso upright. Step forward to return.

2B REVERSE DRAGSets: 4 Reps: Drag for 60 sec Rest: 0 sec

Place a sandbag on the floor and attach a suspension trainer to it (or use a rope or other straps) to act as handles. Grasp the straps and walk backwards briskly so you drag the bag with your arms extended.

2C SINGLE-LEG RDLSets: 4 Reps: 8–12 (each side) Rest: 60 sec

Hold a bar with both hands and stand on one leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.

1A QUADRUPED ROTATIONSets: 4 Reps: 6 (each side) Rest: 0 sec

Get on all fours on the floor so your knees are under your hips and your hands are under your shoulders. Reach behind your head and cup it with your left hand. Twist your torso to bring your left elbow under your body and through until it points to your right. Rotate back and reach the elbow overhead.

IMPROVING YOUR RANGE

OF MOTION TRANSLATES TO

MORE FULLY DEVELOPED

MUSCLES

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Day III

1A SUITCASE DEADLIFTSets: 4 Reps: Hold for 30–60 sec Rest: 0 sec

Load a barbell on the floor and stand to the right of it, perpendicular, with feet hip-width apart. Bend your hips back and lower your body until you can grasp the barbell in its centre with your left hand. Brace your core and, keeping your lower back in its natural arch, push through your heels to stand up and lock out your hips. Squeeze the bar hard to keep it from teetering. Focus on keeping your spine straight.

1B BAG CLEANSets: 4 Reps: 8–12 (each side) Rest: 120 sec

Place a sandbag on the floor and stand over it with legs between hip- and shoulder-width apart. Bend your hips back and then your knees and lower your torso until you can grasp the bag. Explosively extend your hips and heave the bag onto one shoulder. Lower and repeat on the opposite side. That’s one rep.

2A RENEGADE ROWSets: 4 Reps: 8–12 (each side) Rest: 0 sec

Get into push-up position with a dumbbell in each hand. Perform a push-up and then, in the up position, shift your weight to the righthand side and row the lefthand dumbbell to your side. Perform another push-up, and row on the right side.

3B PUSH PRESSSets: 4 Reps: 4–6 Rest: 120 sec

Hold the bar at shoulder level with forearms perpendicular to the floor. Dip your knees to gather momentum and then extend them explosively as you press the weight overhead. EF

3A IRON CROSSSets: 4 Reps: 6 Rest: 0 sec

Hold a dumbbell in each hand, palms facing forward, and raise your arms out to your sides 90 degrees. Hold the top of each rep for 6–10 seconds.

2B PUSH-UPSets: 4 Reps: As many as possible Rest: 120 sec

Place your hands on the floor, shoulder-width apart, and extend your legs behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest nearly touches the floor. Press back up, keeping your body position.

RESET AFTER EACH REP OF PUSH PRESSES TO ENSURE PROPER FORM

122 | EAT FIT

DAHLWhat the

barwoman at your local calls you

THE EAT FIT

GLOSSARYWhat all those foodie terms really mean

JUICE CLEANSE

Starvation for idiots

DOUGHAn expression of frustration

HOT POTStolen

marijuana

PORK SLIDERSex on a blow-up

mattress

CABBAGEFare that you pay

a taxi driver

TORTEA cake that’s

� nished school

SH

UT

TE

RST

OC

K

HAMLET A little pig

GRAPEUninteresting

larval stage of wine

COOKIEVirgin doughnut

DIETWhat some

women do to their hair

NACHO CHEESE

Mine

BEEF CHEEKCow that sasses

you back

HARD BOILED

Egg with attitude

eat fit - issue 12 2015

Documents

ef chief16

ef glossarywhat

ef workoutsabs

new rules of fat lossyes

ef reviewwe head

fiteat fiteat fitfit

date food news

fringe science