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