Accelerate For Him Issue #00

FOR HIM

SEPT/OCT 2014 AU $9.95 AU (INC GST)

NZ $10.95 (INC GST)

ISSN 2200-968X

9

772200 968008

05

J

UN

E 2

012

KA

RIM

EL B

AR

CH

E | A

NA

BO

LIC S

WIT

CH

| 7-DA

Y T

RA

ININ

G P

LAN

S

EP

T/O

CT

20

14A

CC

EL

ER

AT

E F

OR

HIM

IS

SU

E 1

BUILD A CHEST TO IMPRESS

GET YOUR HEAD IN THE GAME >> p32

p46

BURN FATFAST

HIGHINTENSITY MOVES TO

THE ANABOLIC SWITCH

p116

ABS ARE MADE IN THE KITCHEN: RECIPES FOR

SUCCESS p90

THE ULTIMATE GUIDE TO

MACROS AND MICROS

p124

GET RIPPEDWITH OUR FULL-BODY WORKOUT

p110

FIGHT YOURSELF

FIT >>>>p72

p26

WITH KARIM EL BARCHEp64

7-DAY COVER MODEL TRAINING PLAN

CONTENTS

ISSUE

5

FEATURES72 FIGHT YOURSELF FIT

We give you an insight into the top five fighting codes

78 STRONGER THAN EVERNot even a motorcycle crash could stop Nathan Sturgess from becoming a pure muscle machine

116 THE ANABOLIC SWITCH What is it? Find out everything you need to know!

NUTRITION90 YOUR ABS DIET

Because everyone knows abs are made in the kitchen

99 BONUS RECIPE A decadent yet healthy Moroccan spiced salmon

124 PART 1: MACROS AND MICROS 101Your guide to macronutrients and micronutrients

MOTIVATION32 GET YOUR HEAD IN THE

GAME Fire up your mind-muscle connection

36 UNDERSTANDING ANGER Tips on recognising and managing anger

100 WHAT IS NORMAL?Regular contributor Greg Dolman explains

78

Model: Karim El Barche Cover Photo: Dallas Olsen Cover Design: Leo Costa Leite

ON THE COVER

COVER STORY:SELF-MADE MAN Meet our cover model and young entrepreneur Karim El Barche, and check out his weekly training program for getting in seriously good shape

TRAINING26 BUILD YOUR BEST CHEST

Break out of the bench-press pack with these three common chest movements

46 HIIT IT HARDER Improve your cardiovascular endurance with our high-intensity interval training program

110 FULL BODY RESISTANCE WORKOUTDesigned to target all the body’s major muscles in an efficient circuit format

4 SEPT/OCT 2014 | Men’s Muscle & Health

86

46

120

EVERY ISSUE>>>

PLUS +6 MMH MESSAGE

10 JETTS ON THE RUN

11 LIVING THE DREAM

12 WORKOUT WITH JETTS

17 FITNESS NEWS

22 BODY PART EXPLAINED

60 SEASONAL TRAINING

96 CAREER STORY

100 UNIQUE FITNESS APPROACH

103 EXHALE

104 MONEY

106 AUSSIE PROFILE

120 MMH BEAUTY

122 STUFF

130 INTERNATIONAL PROFILE

134 SUBSCRIPTIONS

60

90

106

Men’s Muscle & Health | SEPT/OCT 2014 5

In March and April, when everyone else seems to be trying to squeeze out the final seconds of warmth, I’m secretly

counting down the days until the deepest, darkest months of winter.

It’s not because I like the cold weather – I hate it – and it’s definitely not because I enjoy walking out the door in the morning before the sun comes up or leaving work in the evening when it’s already pitch black.

It’s because of the potential that the winter months present; the potential to push yourself harder while others are slacking off; to train smarter while others are just going through the motions; and to use the time others are spending in bed, on the couch or in front of the TV to take steps toward setting and achieving new goals.

So for me, it’s these last few weeks of winter, just before the onset of spring, that are my favourite part of the year – and they should be for you as well.

Think about it: the constant crush of trying to train during peak hour disappears along with the warm weather, meaning you are free to start using the supersets and circuits you thought to be almost impossible during your summer training. The never-ending barbeques (and the beers that accompany them) that seem to fill your summer calendar are few and far between, allowing

you to become more consistent and deliberate in the foods you eat. To top it all off, with the rest of your usual competition going into hibernation, there’s never been a better time to take that long-shot you’ve been thinking about – be it a promotion, a new business venture or the phone number of that hottie you pass on your morning commute.

So let this issue of Men’s Muscle and Health be the catalyst for kicking your efforts into overdrive while the weather is still chilly. Before you know it spring will be over and summer will be upon us!

Over the next 100-plus pages you’ll find training, nutrition and life expertise from some of the biggest and brightest names in fitness, health, business and beyond that you can put to work for you today.

I encourage you to stay away from that snooze button, sneaking that second serving of dessert or settling into that TV series. Push yourself to break free from the clutches of winter and turn these next few weeks into your most active, focused and productive yet .The sweat, time and effort you put in now will lead to the achievements that you’ll enjoy, and others will envy, once the weather warms-up!

Daniel RichardsonNational Marketing ManagerMMH Magazine

Be sure to check out our Facebook and Instagram pages!

I HAVE A CONFESSION TO MAKE.

READER MAILBOX“Hi, I just bought a copy of your July/August edition and noticed a story on working out without the price tag. I recently set up a gym in my house using old car brake rotors for weight plates, rope and a ladder for triceps and few other exercises, made some dumbbells, milk creates and old foam for a bench… even a log with handles cut into it for lifting and a cross trainer for cardio! Five months later, a lot of sweat and pain, I'm now down to 105kg, slim-ish, and feeling great!

Your article is great, it shows people there is NO reason not to train in some way or use the excuse that memberships are too expensive. It's all about mindset and getting past that first few weeks to form the habit of eating right and training. Well done guys.” – Jason, WA

Big shout out to Jason on his amazing progress!

Send your feedback to us at [email protected] – we love hearing from you!


WORKOUTMESSAGE FROM MMHWHAT’S ONLATEST RESEARCHNUTRITION NEWSFITNESS NEWS

BODY

HEALTHMONEYSTUFFFITNESS MODELTRAINING GUIDE

NUTRITIONPROFILECAREER PROFILE

HEALTH

PROFILE

MESSAGE FROM MMH

franchiseopportunities available.

The freedom to keep your day job becauseyou want to, not because you have to.

For information on owning your own Jetts gym franchisephone 07 5458 5321 or log onto www.jetts.com.au

PublisherMuscle Up Media Pty Ltd

Unit 12/28 Jupiters PlazaLawrence St, Nerang QLD 4211

Telephone 07 5527 0979 Facsimile 07 5302 6463

Email: [email protected]

Group PublisherMichael Henry

Creative Director Leo Costa

Chief Photographer Dallas Olsen

EditorialAssistant to the Editor

Erin LeckieSub Editor Ian Jessup

Editorial Enquiries [email protected]

ContributorsAaron Curtis, Adam Blair, Anthony McDonough, Ben

Handsaker, Ben Salkeld, Beni Doolan, Bill Geiger, Craig Lawson, David Ball, Greg Dolman, Hattie Boydle, Jeff Leech, Joel Bushby, Karim El Barche, Kate Swann, Kirstin Cuthbert,

Kristina Mamrot, Luke McNally, Matthew Davidson B.Sc M.Chiro, Melih Cologlu, Michael De Medeiros, Michael Henry, Nathan Sturgess, Neva Cochran, Nick Bracken, Parker Cote,

Peter Miran, Rob Youells, Sonny Brown, Stent Card, Zac Smith

Photography ContributorsCMP Photography, Edmund Edwards, Gregory James, Jamie

Watling, Matt Leake, Peter Chou, Larry Anda, Shutterstock.com and iStockphoto.com

AdvertisingDavid Elliot

M:+61 45076 2656T +61 2 9999 3336F +61 2 9999 3385

E [email protected] PO Box 880 Newport Beach

NSW 2106 Australia

Geoff Jennings M: +61 40099 3633T +61 7 5527 2080F +61 7 5302 6463

E [email protected] PO Box 3223 Nerang BC

Qld 4211 Australia

Subscription and Reader ServicesAustralia and New [email protected]

PO Box 3223 Nerang BC Qld 4211Telephone: 1300 80 75 80

AU 6 issues $40.00 12 issues $80.00NZ 6 issues $40.00, 12 issues $80.00

Overseas 6 issues $99.00

Fitn

ess m

odel

Kar

im E

l Bar

che

imag

e by

Dal

las O

lsen


WORKOUTMESSAGE FROM MMHWHAT’S ONLATEST RESEARCHNUTRITION NEWSFITNESS NEWS

BODY

HEALTHMONEYSTUFFFITNESS MODELTRAINING GUIDE

NUTRITIONPROFILECAREER PROFILE

HEALTH

PROFILE

Luke McNally

Luke McNally is an accomplished bodybuilder. He holds qualifications in nutrition, training, supplementation, Biosignature™ and lab analysis. He currently works with some of Australia’s best professional bodybuilders, figure and fitness athletes and models. Luke is also the founder and director of Australia’s leading supplement chain MASS Nutrition.

Melih Cologlu

I have been involved in sports from a young age and competed in NCAA Division 1 Level Water Polo and Swimming for USC South Carolina. After college I met my beautiful wife Ashley and we started our personal training business in 2003 as NESTA Advanced Level trainers. Using some motivation from a successful career in NCAA sports, I entered my first NPC competition and won Natural Eastern USA’s in Men’s Physique. This was just the beginning of my great journey; I got sponsored by Grenade Thermo Detonator, the fastest-growing supplement company and I kept improving. In 2012, I launched my online training business called www.covermodelphysique.com where I design training and nutrition programs globally to individuals that range from beginners to Pro Fitness Athletes. I currently have over 10 years of both one-on-one and online personal training experience.

Craig Lawson

Craig Lawson’s work has featured in top international magazines, websites and broadsheets. His knowledge and critique is often called upon to judge style competitions as he keeps his finger firmly on the pulse of trends around the world. He runs riot online under the alias Mr Fashion Man.

Peter Miran

Peter Miran is a sponsored champion athlete holding multiple bodybuilding titles, including the WFF Mr Australia. He has been featured as a fitness model in many Australian Fitness magazines. Peter has worked as an exercise physiologist alongside world-renowned physicians and is a highly successful personal trainer and coach. He has coached and mentored scores of elite athletes, personal trainers, high-profile celebrities, performers, sports models, bodybuilders and some of Australia’s most successful businessman, assisting in the achievement of their desired goals and boasts a record of ambassadors that happily represent his business, Peter Miran BODY. He is currently studying his Masters in Exercise Science at ECU. Peter has been actively working in many facets of health and fitness spaced over 15 years, beginning his career in the research and development of nutritional products for Australian Sports Nutrition company, Body Ripped. You can contact him at [email protected].


WORKOUTMESSAGE FROM MMH

WHAT’S ONLATEST RESEARCH

NUTRITION NEWSFITNESS NEWS

HEALTH

BODYNUTRITION

PROFILECAREER PROFILE

HEALTHMONEY

STUFFFITNESS MODELTRAINING GUIDE

PROFILE

Luke McNally

Luke McNally is an accomplished bodybuilder. He holds qualifications in nutrition, training, supplementation, Biosignature™ and lab analysis. He currently works with some of Australia’s best professional bodybuilders, figure and fitness athletes and models. Luke is also the founder and director of Australia’s leading supplement chain MASS Nutrition.

Melih Cologlu

I have been involved in sports from a young age and competed in NCAA Division 1 Level Water Polo and Swimming for USC South Carolina. After college I met my beautiful wife Ashley and we started our personal training business in 2003 as NESTA Advanced Level trainers. Using some motivation from a successful career in NCAA sports, I entered my first NPC competition and won Natural Eastern USA’s in Men’s Physique. This was just the beginning of my great journey; I got sponsored by Grenade Thermo Detonator, the fastest-growing supplement company and I kept improving. In 2012, I launched my online training business called www.covermodelphysique.com where I design training and nutrition programs globally to individuals that range from beginners to Pro Fitness Athletes. I currently have over 10 years of both one-on-one and online personal training experience.

Craig Lawson

Craig Lawson’s work has featured in top international magazines, websites and broadsheets. His knowledge and critique is often called upon to judge style competitions as he keeps his finger firmly on the pulse of trends around the world. He runs riot online under the alias Mr Fashion Man.

Peter Miran

Peter Miran is a sponsored champion athlete holding multiple bodybuilding titles, including the WFF Mr Australia. He has been featured as a fitness model in many Australian Fitness magazines. Peter has worked as an exercise physiologist alongside world-renowned physicians and is a highly successful personal trainer and coach. He has coached and mentored scores of elite athletes, personal trainers, high-profile celebrities, performers, sports models, bodybuilders and some of Australia’s most successful businessman, assisting in the achievement of their desired goals and boasts a record of ambassadors that happily represent his business, Peter Miran BODY. He is currently studying his Masters in Exercise Science at ECU. Peter has been actively working in many facets of health and fitness spaced over 15 years, beginning his career in the research and development of nutritional products for Australian Sports Nutrition company, Body Ripped. You can contact him at [email protected].


WORKOUTMESSAGE FROM MMH

WHAT’S ONLATEST RESEARCH

NUTRITION NEWSFITNESS NEWS

HEALTH

BODYNUTRITION

PROFILECAREER PROFILE

HEALTHMONEY

STUFFFITNESS MODELTRAINING GUIDE

PROFILE

UP TO SAVE $100

50% OFF JOINING FEE + 1 MONTH FREE*

SCAN TO

*Offer is available at participating clubs until 31/08/2014 and relates to 50% off the initial joining fee. Weekly membership of $13.95 is based on recurring fortnightly direct debit in advance from 04/08/2014. Additionally, a one-off “Club Access Fee” of $103.50 applies, which include $59 Access Pass and $44.50 Joining Fee (save $44.50) and is payable upon joining. The minimum amount payable per member is up to $131.40. Conditions apply and are available at jetts.com.au

1300 JETTS 247 | JETTS.COM.AU/HEALTHY

Why? Because it’s easy and affordable with everything you need. With no lock-in contracts and 24/7 access you can work out on your terms at a time that suits you. It’s the gym that works out better - simple.

As a Jetts member you’ll have access to every club across Australia and New Zealand, so everywhere you go, there we are! If you’re visiting friends, family or working away from home you’ll find one of our 250+ clubs just around the corner.

WHY JETTS…

Tell us about yourself.

We are a happily married couple with four daughters and now four grandchildren. Kees is a mechanical engineer and Robyn a music teacher. We are also professional musicians who regularly play for weddings and functions.

How did you hear about Jetts and what made you want to get involved in the business?

A colleague of ours and his wife shared their journey as Jetts club owners with us in 2009. Kees’ employment was very uncertain during the GFC, so we contacted the Jetts support office in August 2009 and opened our first club in April 2010. In November 2012 we opened our second club and finally purchased our third in October 2013.

What do you love about the Jetts network?

We love the fact we are providing

quality service to people who are really determined to maintain a level of fitness or actively turn their life around through health and fitness.

How does the Jetts model fit in with your lifestyle?

Since finishing full-time work at the end of February 2014, this lifestyle has suited us well. We have the ability to share quality time with our daughters and grandchildren, plus having three gyms is great for our own level of fitness – we work out three times per week at each of our gyms! Our team like the fact their business owners frequent the gyms and we love the interaction we have with our members during this time.

What is the most rewarding part of being a Jetts club owner?

It’s definitely rewarding seeing gym members enter the gym with difficult lifestyles who then become part of a family network

which they can call their own. It’s great seeing them enjoy working out whilst achieving their health and fitness goals.

What is your most memorable moment since being a Jetts Club Owner?

At the Jetts conference in 2011 we received the award from Jetts Founder Brendon Levenson for best community involvement – that was definitely a memorable moment. Playing live music at 2am during a 24-hour treadmill challenge to raise funds for the Heart Foundation was also a highlight.

What do you get up to on a Sunday?

Interesting you ask! We attend church and are frequently the musicians on a Sunday morning. Afternoons are generally family time; we visit our daughters, grandchildren and parents.

with Jetts Club Owners – Kees and Robyn PayensJetts Springwood, Mt Warren Park and Sunnybank Hills, QLD

LIVING THEDREAM

oxygenmag.com.au | September 2014 | 11

Adam Crooks, Jetts Brisbane Airport Village club manager, tells us what’s next.Welcome and congratulations on starting or continuing your health and fitness journey with the Jetts team. We’ve put together a handy 7-day workout plan to get you started.

Our biggest piece of advice is to find what you enjoy and what works for you. Don’t be afraid to ask questions, take risks and push your limits. You never know what you might be capable of.

YOUR 7-DAY WORKOUT PLANIt’s your first week in the gym, so you might be feeling a bit like a fish out of water. You’ve probably Googled some workouts and heard friends talking about what they do in the gym. It can all get a bit confusing so we tend to walk around aimlessly from machine to machine until we’ve tried everything that looks non-life-threatening and stretched. Yet by the end of it we still haven’t reached the sense of accomplishment we had hoped to get out of the workout.

Never fear, though, the following pages contain an exercise plan designed to give you the confidence you need to get the most out of both your time and your membership!

We recommend having a chat with a personal trainer at your local Jetts 24/7 gym before starting any new workout program.

7-DAY PLAN:

SO YOU’VE JOINED JETTS…

12 | September 2014 | oxygenmag.com.au

Exercise 2: Shoulder pressScan the QR code for correct set-up and form or ask a Jetts team member for help.

• 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.)

DAY 1: Pump it up – upper body workout WARM-UP: Start today’s workout with a five-minute warm-up on the cross trainer. Choose a medium resistance level that works up a light sweat. If a cross trainer isn’t for you, try the rower. To complete your warm-up, push out 10 push-ups. These can be wall push-ups, knee push-ups or on your toes. Choose a level that’s best for you.

Exercise 1: Chest pressScan the QR code for correct set-up and form or ask a Jetts team member for help.

• 3 sets of 12 reps with 45s rest between each set. (Choose a resistance level that you find challenging but are able to complete all three sets on.)

• Straight after the third set, try and complete another 10 push-ups.

The Workout


Exercise 3: Lat pull-down Scan QR Code for correct set up and form, or ask a Jetts team member

• 3 sets of 12 reps with 45s rest between each set. Choose a resistance level that you find challenging but are able to complete all three sets on.

14 | September 2014 | oxygenmag.com.au

Exercise 4: 21 Pump Street This exercise is designed to hit your shoulders and biceps.

Choose a dumbbell weight that you find challenging but are able to complete the entire exercise on.

• 7x front shoulder raises • 7x side shoulder raises

• 7x biceps curls • 45s rest• Repeat 3 times

Exercise 5: Feel like you’ve still got more in the tank? Finish off your workout with the following core blast circuit:

• 20s plank• 20x leg raises• 15x crunches• 20x bicycle crunches• 20s plank

FOR THE REST OF THE 7-DAY WORKOUT,

VISITWWW.JETTS.COM.AU/JETTS-LIFE

Front shoulder raises

Bicycle crunches

Plank


THERE ARE 7 DAYS IN A WEEK.

SOMEDAYISN’T ONE OF THEM.

www.jetts.com.au/jetts-lifeFIND YOUR MOTIVATION

Throw away your excuses and get started with no lock-in contracts and 24/7 access to 200+ clubs. It’s the gym that works out better – simple.

WANT MORE? Grab a full copy of the latest Accelerate For Him at your local Jetts Club.

FOR HER

YOUR MOTIVATION?

7-DAYYOUR

MEAL PLANS

p130

YOU WEARDOES WHATAFFECT

MEET SOME OF YOUR AUSSIE

OXYGEN COVER GIRLS AND EDITOR IN PERSON

p72

p138

p98

p28

ADVERSITY INTO

STRENGTH TURN YOUR

LIKE

Paige Hathaway

PEAR-SHAPED?

p46WE'VE GOT YOU COVEREDARE

YOU

THE OXYGEN COVER

GIRL COMPETITION

TODAY!

ENTER

SCULPT

STRONG LEGS

START NOW! for su

mmer

p64

PLYOMETRICS

FIGHT YOUR

FATp54with

PRE- & POST-WORKOUT

THE NEXT GENERATION OF WOMEN’S FITNESS F IT FASHION ISSUEGET YOUR

GORGEOUS GLUTES

WORKOUT POSTER INSIDE!

ISSN 1838-2517

9

771838 251001

02

AC

CE

LE

RA

TE

FO

R H

ER

NO

. 01

T

HE

NE

XT

GE

NE

RA

TI O

N O

F W

OM

EN

’ S F

I TN

ES

S | F

I T F

AS

HI O

N I S

SU

E | K

NO

W Y

OU

R B

OD

Y T

YP

E

SE

PT

EM

BE

R 2

01

4

1300 JETTS 247 | jetts.com.au

FOR HIM

SEPT/OCT 2014 AU $9.95 AU (INC GST)

NZ $10.95 (INC GST)

ISSN 2200-968X

9

772200 968008

05

J

UN

E 2

012

KA

RIM

EL B

AR

CH

E | A

NA

BO

LIC S

WIT

CH

| 7-DA

Y T

RA

ININ

G P

LAN

S

EP

T/O

CT

20

14A

CC

EL

ER

AT

E F

OR

HIM

IS

SU

E 1

BUILD A CHEST TO IMPRESS

GET YOUR HEAD IN THE GAME >> p32

p46

BURN FATFAST

HIGHINTENSITY MOVES TO

THE ANABOLIC SWITCH

p116

ABS ARE MADE IN THE KITCHEN: RECIPES FOR

SUCCESS p90

THE ULTIMATE GUIDE TO

MACROS AND MICROS

p124

GET RIPPEDWITH OUR FULL-BODY WORKOUT

p110

FIGHT YOURSELF

FIT >>>>p72

p26

WITH KARIM EL BARCHEp64

7-DAY COVER MODEL TRAINING PLAN

Accelerate For Him Issue #00

Documents

Transcript of Accelerate For Him Issue #00