2022-01-01 Men's Fitness South Africa

Can you be a 45-year-old but maintain the body of a guy in his 20s?
According to one world-renowned exercise scientist, the inventor
of a proprietary formula that assigns you a “fitness age”, the answer is:
Absolutely. And it’s going to change the way you train — forever.

By Eric Benson
Photographs by Dylan Coultier

JAN/FEB 2022 MEN’S FITNESS 49

Like most fit guys, you’re probably great CRF — not to be confused with at us and ask, ‘OK, well, what is that?’”
addicted to numbers. cardiovascular fitness, which refers only So Wisløff set off to find a way to do two
to the heart and blood but not the body’s things simultaneously: 1) easily and
Chances are you know your max bench breathing apparatus — is such an impor- accurately calculate VO2 max without
and squat, and you might have a pretty tant factor to your longevity and your the hassle of equipment, and 2) translate
good fix on your body mass index, too. If long-term health that a recent scientific the findings into something the average
you’re super hardcore, you might even statement from the American Heart athlete can understand and use to his
know your basal metabolic rate (for the Association described it as a “poten- advantage. Enter fitness age. In 2006
uninitiated, that’s the amount of energy tially stronger predictor of mortality he and his colleagues began conducting
your body churns through when you’re at than established risk factors such as an enormous study of cardiorespiratory
rest). And no doubt if you’re an endur- smoking, hypertension, high choles- fitness and other health indicators in
ance guy, you can list your PRs in every- terol, and type-2 diabetes mellitus”. But 4637 Norwegian men and women, and
thing from the 5K to a marathon. But as Wisløff knows all too well, CRF is devised a proprietary formula, which
before you get too confident in the story difficult to measure — and even more you fill out on his website, that assigns
that these numbers tell, especially as they difficult to make sense of once you have you a fitness age, essentially defined as
pertain to your long-term health, Ulrik it. The surest way of gauging CRF is to the average VO2 max of healthy people
Wisløff, PhD, a professor of physiology calculate your VO2 max, the maximum at any given age. That 34-year-old with
at the Norwegian University of Science amount of oxygen you can process during a VO2 max of 52? According to Wisløff ’s
and Technology, has an important ques- an activity. (The average person has a calculations, he’s in fine shape. Generally
tion for you: What is your fitness age? VO2 max of 30 to 60, with some elite speaking, the average healthy guy in his
Wait, you don’t know? Well, according athletes, such as pro cyclists, reaching 30s has a VO2 max of roughly 49, so the
to Wisløff, a 49-year-old former semi- the 90s.) Since the Nobel Prize-winning 34-year-old’s fitness age is close to his
pro soccer player who is also one of the Physiologist AV Hill introduced the real age. But he could be doing better,
world’s top exercise scientists, that’s concept in 1923, the only reliable way and with the right training regimen, he
deeply unfortunate. Because your fitness to measure VO2 max has been with an could easily bring his fitness age down to
age — even more than your real age — is exercise test, which asks subjects to push something on par with a healthy man in
the key to providing confirmation of your their bodies to exhaustion on a tread- his 20s. (Twentysomething males have
physical prowess or exposing a gaping mill or a stationary bike while breathing an average VO2 max of 54.) But if that
void at the centre of what you thought into an ergospirometry system. Even same 34-year-old found out that he had a
was a solid training program. What’s if you endured the process, the larger VO2 max of 39? Well, he’d have the same
more: Paying special attention to your question remained: What does it even fitness age of your typical 60-year-old.
fitness age, which you can maintain with mean? If you’re, say, a 34-year-old guy He’d be out of shape, with a dangerously
a very targeted HIIT training regimen, with VO2 max of 52, how does that elevated risk of developing cardiovas-
might just save your life years down the inform your health and your training? cular disease and, according to some
road. “When we started this research many studies, cancer and Alzheimer’s. But I
years ago”, Wisløff says, “we always told know what you’re thinking. “I work out.
FITNESS AGE, DEFINED people that they had a VO2 max of 30 I run. I lift. Surely my fitness age is super
Fitness age, which Wisløff introduced or 40 or 50, and then they’d always look young!” Well, not necessarily. When
to the world in a 2014 study, is rooted Wisløff began to measure the fitness
in your body’s level of cardiorespiratory MANY GUYS WHO ages of his test subjects, he encountered
fitness (CRF) — its ability to disperse LOOKED FIT — AND many people who looked fit and worked
and consume oxygen. In fact, having WORKED OUT A TON — out but had practically geriatric fitness
TURNED OUT TO HAVE ages. One group of bodybuilders were
GERIATRIC FITNESS AGES. lean and muscular, but “their fitness in
terms of peak VO2 was very low”, Wisløff
says. When he tested amateur endurance
athletes — many of whom trained up to
10 hours per week — he also found unex-

50 MEN’S FITNESS JAN/FEB 2022

There are a lot of factors that go
into calculating your fitness age —
by far the most important of them is

cardiorespiratory fitness,
says Ulrik Wisløff, PhD

pectedly high fitness ages. That’s because, SO DO YOU WANT TO LIVE FOREVER? STAY YOUNG TIP NO. 1:
as Wisløff has consistently found, great To calculate your fitness age, visit
CRF is achieved through high-intensity worldfitnesslevel.org to fill out Wisløff ’s SUPERCHARGE YOUR HEART
exercise, not long, slow jogging. This has detailed online questionnaire (and be When Wisløff began to design a training
not gone unnoticed by Wisløff ’s peers, sure to read “How to Calculate Your program that could boost VO2 max and
who believe his greatest accomplishment Fitness Age”, on the next page, for our reduce fitness age, he asked himself one
might not be in creating the fitness-age analysis of the questions). Once you’ve fundamental question: What limits the
algorithm — a simple way to estimate got your fitness age, you can supplement body’s ability to uptake oxygen? Wisløff
VO2 max — but in devising an easy, your training program with a scien- knew skeletal muscles weren’t the prin-
efficient way to dramatically improve tifically proven fitness-age-reducing cipal problem — they can handle more
it. Carl “Chip” Lavie, MD, a leading intervention. Even if you don’t calculate blood than they can possibly get. He
Cardiologist and the author of The your exact fitness age, you can still follow also knew that the lungs, while crucial,
Obesity Paradox, told me that he revered these six tips to boost your body’s cardio- couldn’t be dramatically altered with
Wisløff for expanding “our knowledge of respiratory fitness, bulletproofing your training. But the heart is highly train-
the importance of higher-intensity exer- health while leaving plenty of time to do able, and increasing the heart’s pumping
cise and its impact on improving fitness all the activities you love: pick-up hoops, capacity — the amount of blood it can
and reducing the risk of cardiovascular distance running, or improving those pump in a given amount of time —
disease”. When Wisløff pioneered fitness max bench and squat numbers inside directly increases the body’s ability to
age, he didn’t just create a diagnostic the power rack. Whatever your goals are, uptake and distribute oxygen. In other
tool; he laid the groundwork for devel- here are the six ways to keep your body words, a more efficient, more powerful
oping what might just be the world’s young. heart leads directly to a higher VO2
most useful exercise cure. max. But how exactly do you train your
heart to be more efficient and powerful?

JAN/FEB 2022 MEN’S FITNESS 51

HOW TO Two factors govern pumping capacity: threshold, but they just don’t give your
CALCULATE YOUR maximal heart rate and stroke volume. heart enough sustained work at its
FITNESS AGE Your maximal heart rate is inborn. maximum stroke volume. Tabata training
(What’s the best formula? 211 minus with 20-second maximum-intensity
You’ll need to fill out a questionnaire your age multiplied by 0.64.) No matter intervals followed by 10 seconds of rest
devised by exercise scientist Ulrik how hard you train, that number will tick can work, but be aware that your heart
Wisløff at worldfitnesslevel.org. down throughout your life. But you can rate drops as soon as you stop moving.
Here Wisløff walks a casual lifter do a lot to increase the stroke volume of (And the more fit you are, the faster your
and an erstwhile CrossFitter through your heart. “The heart is like any other heart rate plummets.) If your goal is to
each question. muscle”, Wisløff says. “It must be loaded improve VO2 max, then it’s better to
to get trained. And the only healthy way keep your heart pumping consistently at
BY MICHAEL RODIO to challenge the heart’s pumping capacity 85% of its maximum rate than for it to be
is to fill it with maximal amounts of blood yo-yoing from 75–100% of its max rate
STEP 1 for long periods of time.” throughout your active workout time.

Where are you from? Ethnicity? The heart achieves maximum stroke How long is the ideal stroke-volume
Highest level of education? volume when it’s pumping at 85–95% of maximising interval? In theory, make
W I S L Ø F F S AY S : “We use that only for research its maximum beats per minute. (For most it as long as possible. (If you can push
purposes so we can compare Norway, USA, people, the 85–90% range is sufficient.) out 30-minute intervals at 90% of your
Japan, etc, and different ethnicities — none of So if you want to boost your VO2 max, max heart rate, go ahead and do it. Also,
this is used in the algorithm.” Wisløff says, you’ll want to work out congratulations, your VO2 max is almost
R O D I O ’ S TA K E : I type in “Brooklyn”. within that range of cardiorespiratory certainly spectacular.) Wisløff and his
intensity for as long as you possibly can. colleagues found that four minutes is
STEP 2 If you do it right, you’ll end up with a length most can manage. It lets your
an “athlete’s heart”, one that’s bigger, heart pump at its maximum stroke
Gender, age, height, weight. contracts more forcefully, and relaxes capacity for an extended time, and it’s
W I S L Ø F F S AY S : “Height/weight is just for cal- quicker. As Wisløff puts it: “You’ll have a sustainable for untrained individuals
culating BMI, which goes into the algorithm. better motor.” and beneficial to elite athletes looking to
But gender matters a lot — women’s values boost their already excellent CRF.
tend to be about 20% lower.” STAY YOUNG TIP NO. 2:
R O D I O ’ S T A K E : I’m 26, 1.75m, 79 kilograms. I Wisløff ’s recommended program is
enter twice, because I accidentally type in my FOUR MINUTES IS YOUR INTERVAL simple: A 10-minute warm-up, followed
weight in kilograms the first time. SWEET SPOT by four four-minute intervals of large
So how exactly do you get your heart muscle mass exercise (running, cycling,
STEP 3 rate to the 85% threshold, and how long rowing, swimming) broken up by three
can you (and should you) keep it there? minutes of active rest (a very low-inten-
What’s your maximum heart rate? It usually takes more than a minute sity version of whatever you’re doing).
W I S L Ø F F S AY S : “It’s a common means of of vigorous exercise before you reach The results can be dramatic. After the
denoting intensity for endurance training.” maximum stroke volume. That’s easy seven-week program, Wisløff has seen
R O D I O ’ S TA K E : I had no idea, but the enough to do — try running, cycling, or spikes in VO2 max and benefits that go
site computes it for me. (It’s 196 bpm, appar- rowing really hard for 60 seconds — but beyond CRF into weight-loss and lean-
ently.) the trickier and more exhausting part muscle gain. In Norway the response has
is keeping your heart rate and stroke been ecstatic.
STEP 4 volume locked at that rate. The key to
mentally and physically sustaining that “The biggest newspaper here [Verdens
Exercise: How often, kind of workload, Wisløff says, is to use Gang] presented this program on their
how long, and how intense? interval training. “It is obvious that one online version”, Wisløff says. “That story
W I S L Ø F F S AY S : “All these factors matter in a cannot exercise for very long periods of is the most visited story in that newspa-
balanced way, but exercise intensity is the time at 85–95% of maximal heart rate”, per’s history. Now there are even training
most indicative of fitness age.” he says. “But intervals get you up to that groups and training centres around
R O D I O ’ S TA K E : I pick “little hard breathing and needed intensity” and give you enough Norway that are using this. It’s used a lot.”
sweating,” because there’s no option for rest in between “to get rid of lactic acid
“vigorous swearing or crying.” that builds up during the interval”. STAY YOUNG TIP NO. 3:

STEP 5 But not all interval training is equal. DON’T TRAIN FOR A MARATHON
Sprint intervals of one minute or less Ask a random sampling of men and
What’s your waistline? can get your heart rate past the 85% women to name the kind of athlete with
What’s your resting pulse? the best cardiorespiratory fitness, and
W I S L Ø F F S AY S : “A low resting heartbeat is the
sign of a fit heart — world-class endurance
athletes use it to see if they’re ready for their
next exercise session — but we do know that
it’s not enough to predict fitness on its own.
Hydration can sway it, for example, so make
sure you’re hydrated when you take your
measurement.”
R O D I O ’ S TA K E : My belt suggests a 79cm
waistline. My Fitbit says 55 bpm.

THE TAKEAWAY

Even though I’m 26, with an expected
VO max of 53, I have the fitness age of

2

someone under 20 years old, with an
actual VO2 max of 60.
W I S L Ø F F S AY S : “That’s not bad for a 26-year-
old. It’s about the same as mine.”

52 MEN’S FITNESS JAN/FEB 2022

you’ll almost certainly get answers like THE 7-WEEK You’re a 35-year-old desk jockey
marathoners, triathletes, and Tour de ADD-YEARS-
France cyclists. While this may be true at TO-YOUR- Y with the heart of a 60-something
the elite level, it’s often not the case for LIFE INTERVAL couch potato? Join the club,
weekend-warrior endurance athletes, WORKOUT Jack. But there’s hope for you:
and the reason is simple: Running, PLAN
cycling, and swimming for long distances Wisløff has created a seven-week
won’t push your heart to its maximal Lower your “Fitness Age”
stroke volume, so they won’t do a lot to with just two interval workouts program that primes your heart for a better
improve VO2 max if you are already in a week
good shape and go hard for four minutes. fitness age — and burns plenty of fat — in just
“I know a lot of endurance athletes on BY MICHAEL RODIO
a really high level”, Wisløff says. “Even minutes of sweat. It’s all built around Wisløff’s
in those people we have been able to
improve fitness a lot by exchanging two lab-tested “4x4 interval training” workout: Four
to three hours of running for periods
of 4x4 intervals or even 3x3 intervals.” minutes of high-intensity exercise, followed by
Wisløff himself is a runner. He likes to
go on 45-minute runs through the forest three minutes of active recovery, repeated four
near his home in Trondheim, Norway.
When he does, he makes sure that he is times. The core concept is to blast your heart to
giving his heart extended periods of time
above the 85% threshold by working in 85–95% of its maximum rate — not quite all out
long, steep uphills. “I would like to say
that low-intensity long distance is the but intense enough that you’ll be able to say only
best, because I like to do that”, he says.
“But it’s surely not the best.” a few four-letter words by the end. Then you’ll

STAY YOUNG TIP NO. 4: downshift to a three-minute active-recovery

FORGET BEETROOT JUICE phase at 70% capacity — still moving, but moder-
AND HYPOXIC MASKS
You’ve seen those heart-healthy labels ately enough to catch your breath and scrub
at the supermarket, and you know that
“eating clean” is a good thing for your lactic acid from your muscles. The best part? You
health. So can you eat your way to a
lower fitness age? Nope. “Indirectly, it’s can do any kind of exercise you want — swim-
important to have a good diet, because
if your diet is better, you adapt better to ming, cycling, rowing, and running are popular,
exercise”, Wisløff says. “There have been
some reports that if you drink beetroot but anything will work, as long as you’re pushing
juice or stuff with a lot of nitric oxide
in it, that may help your cardiorespira- your heart to the limit. With just two of these
tory fitness — and that may be true with
untrained people. But as you get fitter, 4x4 workouts a week, Wisløff’s lab has made
that supplement doesn’t seem to work a
lot.” What about training at elevation or progress with everyone from untrained shlubs to
working out on the treadmill with one
of those Predator–style hypoxic masks? elite athletes. After the fourth round, you should
After all, don’t all the top endurance
athletes run high up in the mountains? feel like you could have done another round. For
Wouldn’t just living at altitude boost your
VO2 max and reduce your fitness age? Wisløff’s seven-week workout routine, check out
Nope again. The science on hypoxic
masks is thin. “Even though there are mensfitness.com/4x4plan.

JAN/FEB 2022 MEN’S FITNESS 53

some believers out there, I know that YOUR HEART IS MORE
world-class endurance athletes in, for TRAINABLE
instance, some cross-country skiing do AND ADAPTABLE THAN
not use them”, Wisløff says. While some YOU IMAGINED.
world-class endurance athletes travel
to high altitudes to train, the effect on
performance is tiny. If you’re the third-
best 800m runner in the world and you
want to become the best 800m runner in
the world, then by all means move to La
Paz, Bolivia (altitude: nearly 12 000 feet).
But if you’re something other than an
Olympian, you’re going to make the same
gains if you do all your interval training
in Miami.

STAY YOUNG TIP NO. 5: one week, then three times the next, and Wisløff ’s fitness-age calculator in
that’s a really good way to improve fitness weekly-exercise-plan app form. Your
SAVE TIME FOR CROSS-TRAINING quickly”, Wisløff says. “It’s an oxygen PAI goal is to maintain a weekly score of
You might expect that Wisløff would cure.” more than 100. That’s the point at which
advise those looking to reduce their Wisløff ’s studies show that a man’s risk
fitness age to do nothing but lung- Stay Young Tip No. 6: of cardiovascular disease gets reduced
busting sessions of 4x4 interval training. Choose Your Devices Wisely by 17%. (After that point, you’ll get fitter,
But he knows personally that such a By now you’ve probably realised that but your risk of cardiovascular disease
course would be counterproductive. “I many popular device-based approaches to won’t significantly decrease.) A couple of
can’t just do 4x4”, he says. “I think it’s improving fitness just don’t pass muster exercises per week that in total raise your
totally boring to do just that.” In his when you’re trying to reduce fitness age. heart rate so you breathe heavily for about
fitness-age-reducing fitness program, Walk 10 000 steps per day? Why? Your 40 minutes will give you 100 PAI. You
Wisløff reserves days for fun runs heart rate is never going to get anywhere can get it also by exercising at moderate
and 60-minute activities like five-a- close to a range where you can lower your intensity for a few hours. The higher the
side soccer, and he practices what he fitness age. Exercise for 150 minutes per intensity the more PAI you earn. It abso-
preaches. He performs 4x4 interval week? Sure, that sounds good. But what’s lutely can be achieved by low to moderate
training only a couple of times per your real output going to be? Heart rate is intensity as well.
week. (One session is always a lab-wide a better measure, but Wisløff realised that
workout in which he leads his 60-person on its own, it didn’t mean a whole lot. Daily workouts are not required. “The
staff in exercises.) The rest of the time, data is so clear. You don’t need to exercise
he works out like an outdoorsy and not “I’ve been struggling and trying to find every day; you just need to have 100 PAI
especially fitness-obsessed man. He plays how we can translate changes in heart per week”, Wisløff says. So super intense
a weekly game of soccer and kayaks. rate into a meaningful index that actually workouts like 4x4 interval training can
Wisløff views the 4x4 training as a key tells me if I’m doing enough exercise per easily be spaced out with rest days or days
fitness intervention, something everyone week to be protected against lifestyle- of low-intensity workouts, and you’ll still
should and can integrate into the fitness related diseases”, Wisløff says. be bulletproofing your body and health.
routine that they’re already doing. By that point, you might even be able to
“When I stopped playing soccer, and I What he came up with was a new compete with Wisløff. His fitness age, he
got kids, I became more inactive. But metric called Personalized Activity told me, is below 20. Q
when I started to become active again, Intelligence (PAI), which is basically
I would do interval training two times

54 MEN’S FITNESS JAN/FEB 2022

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healthy never tasted this good

Jeff Witherspoon

How one man’s vision to empower
others is helping people around the
world achieve maximum results!

@mrqueencity e2mfitness.com E2Mfitness
Photography Shane Amoroson

56 MEN’S FITNESS JAN/FEB 2022

JAN/FEB 2022 MEN’S FITNESS 57

Meet Jeff Witherspoon, a natural-born athlete
that has always had a passion for being active.
From his early days as a track star to his more
remarkable military career, Jeff has always
been able to push himself to the limit. Jeff
discovered that fitness was about more than
just exercise and that it could also be a release
therapy that not only helped him but those
around him. Today, Jeff is sharing his experi-
ence after seeing firsthand how being able to
help others through health, fitness and well-
ness sparked his desire to become a personal
trainer to provide accurate and factual advice
to anyone wanting to improve their fitness
level.

58 MEN’S FITNESS JAN/FEB 2022

Welcome to Men’s Fitness Jeff, it’s a pleasure to have back into shape after taking long breaks. This allows me
you. For those that might not already know who you to maximize my ability to train clients through my online
are, could you tell us a bit about yourself and what got fitness group. I also have a team of personal trainers that
you started on your fitness journey? It is a pleasure to be work with me to allow me to train more clients than most.
with you. I am a certified personal trainer that has been into With the assistance of the additional trainers, we are able to
fitness for most of my life. I am known for training thou- help thousands of people reach and maintain their fitness
sands of clients around the world through online personal goals through simple and effective techniques.
training. I was fortunate to be somewhat of a natural
athlete but needed to push my fitness to the next level to You’re the man behind the Eager 2 Motivate movement,
complete several rigorous military training courses. e2mfintness.com, could you share more information
Seeing my body go from lean and lanky to more muscular about the concept and how our readers can benefit
sparked a fire in me to continue training. My workouts have by being part of your programs? I developed my E2M
always been very intense which caused other gym-goers program to be simple and easy to follow. When clients
to ask me to draft workouts or meal plans for them. I did signup for my program through my website they are
not want to provide any health and fitness advice without entered into a private Facebook Group where they will
being certified so I decided to go for my personal training receive workouts, meal plans, training tips and thousands
certification. of other members to interact with and stay accountable
to. The program is supplement-free and provides a variety
You’re a Body Transformation Expert, could you tell us of workout types such as HIIT, cardio, yoga, and weight
more about what you do and how you’ve managed to training.
help so many people with their own fitness goals? First
of all, I can qualify myself as an expert due to the amount I also provide my clients with meal plan coaching from
of clients I have trained. At the end of 2021, I will have a registered dietician and mental fitness coaching from
trained over 75K clients all over the world. I am able to train a licensed counselor. The mental fitness aspect is key to
thousands of clients with my training programs that allow helping clients maintain the proper mindset required to
my clients to lose weight and tone rapidly. stick to a fitness program.

I also stick to weight loss clients or clients that need to get E2M has an impressive team of dedicated experts,

JAN/FEB 2022 MEN’S FITNESS 59

60 MEN’S FITNESS JAN/FEB 2022

could you tell us a bit more about them and give us a If you improve
few of the amazing success stories you’ve had over the your health… you
years? I am very lucky to have recruited other top trainers
to be a part of my program. I currently work with five other improve your
trainers that all have their own specialty areas. This gives life.”
my clients a variety of workouts and workout types to keep
them from getting bored. We have so many success stories
over the years and have helped hundreds of people lose over
50 pounds in 8 weeks, in a healthy way without the use of
any supplements, tricks or gimmicks. A personal favorite
success story was helping a bride prepare for her wedding.
Seeing her transformation and how shocked her friends and
family were on her wedding day was a very special moment
and one of the highlights of my career as a trainer. I am
thankful to have thousands of success stories similar to hers.

We’ve heard amazing things about your E2M 8-Week
Challenge program, could you tell us more about that
and how you incorporate changes to weekly workout
routines and diet to achieve maximum results? My
8-week Challenge program has really pushed clients to work
harder to reach their fitness goals. The challenge is really
about my clients overcoming the things that hold them
back from reaching their goals, but to take it to another level
I also give the person with the greatest transformation a
$10K prize at the end of the 8 weeks. Each week clients are
provided with workouts and meals that change weekly.

The meal plans are simple and easy to follow. The
workouts are tailored to work for all fitness levels and we
also provide modifications for clients that can’t do certain
movements or have limited abilities due to previous injuries.
This structure keeps my clients engaged and focused which
leads to maximized results.

Aside from top-notch trainers and quality programs E2M
also has some awesome fitness merchandise. Could
you tell us about some of your favorite E2M merch and
are your products available (shipping) worldwide? My
team and I love to see members representing E2M. We offer
a wide variety of merchandise from hoodies to leggings.
My personal favorite is our hats. Wearing an E2M hat lets
members identify each other easily and when you are hitting
a hard workout wearing a hat can keep some of the sweat
from rolling down to your eyes. We use several vendors for
our merchandise and they can all be found on our website.

People might not have known this, but you’re a military
man. Firstly, thank you for your service, and secondly,
could you share how your military experience has helped
you in both your personal life, training, and business? I
have proudly served in the military for almost 20 years. The
leadership experience I have received from the military has
helped me tremendously as a personal trainer. I am able

JAN/FEB 2022 MEN’S FITNESS 61

to assess issues quickly and find solutions hates waking up early but you continually ment. Long-term commitments can be over-
that directly correlate to problem-solving schedule morning workouts that you know whelming and will discourage some people
required in the military. I have deployed to you will miss, you are not being honest with from ever starting. This is why my program
combat multiple times and physical fitness yourself and what is best for you to accom- runs for 8 weeks. It’s a short enough time to
became a stress relief between missions plish your goals. Being realistic means setting keep clients committed but long enough for
and also helped my body stay ready for the goals that you really can accomplish. If you them to see results. Once they have started
physical demands of combat. I would also are someone with a high level of body fat and I make them set short-term goals as well
like to thank any service members reading you expect to have a six-pack in 8 weeks, that so they get the sense of accomplishment by
this article for their service and encourage is not a realistic goal. Be kind refers to being achieving small goals on the way to their
them to try using fitness as their medicine if nice to those around you who want to see you bigger goals.
they struggle with PTSD. PTSD is something accomplish your fitness goals. Having the
I have managed by using fitness as a release support of others can be a game-changer for Talking of role models, who are some of
and I would encourage others that struggle to so many when it comes to staying healthy. the people you look up to in the industry
do the same. The people who are there to push and moti- and how do stay motivated to keep
vate you don’t want to deal with a grumpy pushing your boundaries? I look up to
Every journey starts with a destination person, so be kind to them because they want Dwayne “The Rock” Johnson. His ability
you have a motivational mantra that goes to see you accomplish your goals. to reach so many people with his platform
be honest, be realistic, be kind... Could is something I aspire to do someday. He
you tell us how this simple ideology can You’re a role model to so many people promotes health and carries himself in a
help people better understand their own looking to improve their health and life- respectable way for kids and adults to look up
personal fitness goals and the journey style but sometimes starting can be the to. Just like The Rock, I have a huge passion
toward making those goals a reality? hardest part. What advice do you have for for helping others. Every time I see someone
The be honest part means to be honest with people who find themselves feeling down that is out of shape it reminds me that they
yourself and know yourself. This is important or demotivated? The first thing I suggest to have friends and family that care about them
because for example if you are someone that all clients is to make a short-term commit- and they need to be healthy to be around

62 MEN’S FITNESS JAN/FEB 2022

longer. What are some of your favorite cheat meals
As long as there are people that need to be healthier, and is treating yourself after a good few days of
diligent workouts actually such a bad thing? I love
I will continue to push my boundaries to be able to help burgers and fries.
more of them.
I encourage all of my clients to have a cheat meal a
E2M programs aside, could we get a look into your week until they reach their fitness goals and then it’s
workout regime? What is a typical weekly workout possible they can even have two per week. Having a
routine for you like? I am a fitness nerd. I love learning cheat meal keeps my clients from going off the deep
about fitness and trying new things. I will try anything end from eating clean to eating like crap. The feeling
that I think would be challenging. I have even tried of satisfying cravings once a week can make it expo-
several workouts that I see in Men’s Fitness. I try to work nentially easier to stick with a fitness program.
out five to six days a week based on my travel schedule.
Most of my cardio is done early in the mornings in a Where can our readers follow you for more infor-
fasted state. My circuit training and gym workouts mation on your news, events, and latest products
normally occur during lunch or in the evenings. and programs? I can be found on Instagram @
mrqueencity and I look forward to sharing content
Do you have any favorite muscle groups to work for throughout 2022.
beginners or should people start by focusing more on
diet and building stamina before getting into the real It was awesome having you speak to us Jeff,
work? I honestly believe people would enjoy their fitness please share if you have any latest words, other-
journey more if they would focus on achieving a healthy wise, take care and we hope to see you soon...
body weight first then focus on the specific muscle If you improve your health… you improve your life.
groups they want to improve. Thank you for having me.

Cardio and full-body workouts like circuit training are
the best ways in my opinion to achieve a healthy body
weight and also develop muscle.

About diet, what are some of the biggest ‘no no’ foods
to stay away from, and what are some good foods
that’ll help improve energy and muscle development?
Soda and sugary drinks.

You will never lose weight if you don’t burn more calo-
ries than you consume. Sodas and sugary drinks contain
so many calories that removing them alone can have
a drastic impact on your health. As a kid your parents
probably pushed you to eat your vegetables, my advice is
the same, eat more veggies.

Everyone has their own opinions on fitness. From
how often to work out or take rest days to what works
best, heavyweight low-rep workouts or lightweight
high-rep routines. What are some of your thoughts
and tips towards finding the perfect balance? In the
fitness world, it’s hard to know who is right and who is
wrong because so many opinions differ or contradict. For
me, I go with evidence and not opinion. I personally love
heavy weight training, but I have seen through training
thousands of clients that you just can’t beat high-inten-
sity interval training for overall health and aesthetics.

When you’re not busy with work or at the gym, what
are some of your favorite things to do to help you
wind down and relax? I am a car guy! I love going to car
shows and hanging out with my buddies that also love
cars. I personally own two exotic cars and would love to
own a classic someday when I find the right one.

JAN/FEB 2022 MEN’S FITNESS 63

gweatytshetogirlWe asked our sex experts for

30 30tipsforfindingakeeper

Be authentic. “If she’s the
one for you, she’ll be attracted to
who you truly are”, says Ginnie
Love, PhD, author and intuitive
psychotherapist. “So be yourself,
and if that isn’t enough for her,
no worries — it will be for the one
who finds you.”

Think more about …but not too
who you are than much. Skip the
how you look. A power shave:
person with positive Evolution & Human
personality traits is Behavior found
much more attractive that women think a
to the opposite sex light beard or heavy
than the same person stubble is sexier than
without those traits, a a close shave.
2014 study found. So
buff your character Having said that:
and boost your brain Ditch the bun and
to win more dates. trash the ’stache.
A man bun is
Clean yourself kryptonite to 63% of
up...In one poll, 85% women, and just 2%
of single women said in a US West Coast
they’d prefer a well- survey thought a
dressed man over a moustache was sexy.
rich one. That doesn’t But keep the chest
mean a suit and tie, mat — 73% said they
says psychotherapist dig some body hair.
Moushumi Ghose,
“Jeans are fine — just 85%
add a little something
to make it nicer than of women
normal”, like a cool think a well-
jacket or a (wrinkle- dressed man
free) shirt that is sexier than
matches your eye a rich one.
colour…

30
YEARS

Give her an eyeful.
If you have a little bit
of game, use your
eyes to get the green
light: Glance down
at her lips, and if
she nods or smiles,
that’s a good signal
you won’t get a stiff
arm when you make
your move.

Don’t freak out Get her laughing. compliment her.” level of comfort and Learn (yes, learn) University found — Opening spread: Stephanie Rausser/ Trunk Images. This page: Cavan Images/Of fset; Istock; Opposite page: Ar thur Belebeau
if you’re not a 97% of single women safety, says Love. “If how to relax. it’s worth it. (Try the
muscleman. Sure, say how funny a man Don’t play the the cues are right, “Take deep, slow calm.com app — it’s
women like men with is, is as important role of a trainer make your way breaths to calm free!)
bigger muscles — if as how he looks; unless you are over and introduce down enough to be
they’re looking for and a Psychological one. At the gym? yourself. It’s that your best self”, says Give her top
a short fling, an Reports study Don’t correct her easy.” But skip Love. If that means billing. “It may seem
American University found that a guy’s form or “suggest” anything canned (so mastering proper obvious, but ask her
of California, Los more likely to get how to do a move. to speak): One- nose breathing — about herself and
Angeles study found. a woman’s digits Instead, offer liners like “Are those which calms you and she’ll be more likely
But in long-term if he uses humour. to spot her, melons fresh?” get makes your brain to feel connected to
relationships, it’s not So steer clear of says author and guys eye rolls, not sharper, US-based you”, says Ghose. In
a key factor. serious topics at Sexologist Susan dinner dates. Northwestern other words: When
first. “Think about Block, PhD. If you
Spiff up your how you are when get a conversation
social media. you’re in a playful, going, talk about
About 48% of single comfortable your weekend,
women check mood”, says Ghose. mention your dog…
out their date on “And don’t be too
Facebook first, sarcastic or too Find love on
so get rid of any touchy. Keep it Aisle 9. The low-
unflattering pics or light and simple. key, family-friendly
posts. Ask her questions, vibe of a grocery
and definitely store gives some

66 MEN’S FITNESS JAN/FEB 2022

you’re on a date to make the first 48% lest she think you’ve Prove you’re that in mind in tiffs,
together, don’t aim to move”, says Ghose. developed cold feet paying attention. and you won’t come
make her think you’re of women about meeting up. “Do things that let across as bullying.
the most interesting If you’re not check out a her know you hear
person in the room — sure, ask. No good dude on Face- Don’t forget: Sex her”, says Ghose. If Give her space if
aim to make her think at reading body book before isn’t a contest… work’s stressing her, she wants to take
she is. language? Just the first date It It doesn’t matter suggest something a break. Just hit the
say, “You’re really — make sure how long you go, or to help — a spa bricks and see what
Don’t be a beautiful. I’d like to your profile if you come every getaway, making her happens. A breakup
braggart. Got a fast kiss you”, and wait. reflects you time (though it dinner, giving her a doesn’t need to be
car, hot job, sweet If she doesn’t say no positively. doesn’t hurt to try foot massage. She final — but if you
pad? Keep them to or run, go for it. and make sure she won’t forget. stalk her, it will be.
yourself. Wearing Know her does), says Love,
your heart on your Like her? Don’t go-to mode of “Sometimes it’s Be passionate If you need to
sleeve can be play games. If communication. about the closeness about showing call it quits, do it
endearing—but not you’re genuinely Does she consider and connection”. her respect. Let kindly. “We all know
your wallet. interested in a e-mails and text her know how much when the spell’s
second date, let messages tacky? …then again, you admire her and been broken”, says
Surprise her her know right Phone calls don’t be afraid to look up to her, says Love, “when not
with surprising away, and try to annoying? Find out, be a sexy beast. Ghose. Keeping just the attraction
flattery. “If she make a date for Ghose suggests. Once you’re more the passion up is but the desire and
thinks she’s smart, three to four days “That way, you intimate, says all about respect, communication are
tell her she’s pretty”, later. Vulnerability meet her in her Ghose, “text her admiration, and gone”. But splitting
says Block. “If she (she may say no) comfortable space.” sexy messages that appreciation. civilly earns you
thinks she’s pretty, combined with let her know you good karma — not
tell her she’s smart.” confidence (you’re If you cancel a desire her”. That’s Fight gently. “In to mention good
Keeping her a bit asking her anyway) date, reschedule text, not sext — the moment, men word of mouth
off-balance — as shows sexiness and asap. Consistency unless she starts it, often forget they’re around town (or the
long as you’re not a strength. is key at the start. keep your Anthony larger and their internet). And that
dick about it — will If something comes Weiner side on a voices are deeper”, certainly can’t hurt
up the intrigue. up, set up a new choke chain. says Love. Keep in the long run. Q
date right away,

Know when
to play the
old-fashioned
gentleman. Treat
her right. Make her
feel special. Respect
her, says Love. And
a feminist streak is
great, but bury it
when the bill comes:
77% of couples say
the guy should pay
on the first date.

Look for the
linger. If she keeps
close to you — even
if her eyes or head is
down — or she stays
through awkward
moments when it
seems you’ve run
out of things to say,
you’ll know it’s time

JAN/FEB 2022 MEN’S FITNESS 67

AND TU
RF
G
SURF
BAL
OES GLO

THERE’S NO CLEAR ORIGIN for
surf and turf, the delicious marriage
of lobster tail and filet mignon. Some
say it was first served during the 1962
World’s Fair. Others claim it debuted
at the Continental Restaurant in
Lowell, USA, in 1966. In 20)), surf and
turf goes beyond lobster and steak —
and beyond borders. So, with the help
of NYC’s Institute of Culinary
Education, we’ve created these
exciting new combos packed with
international flair.

BY RECIPES BY CHEF PHOTOGRAPHS
JASON JAMES BRISCIONE BY JAMES
STAHL WOJCIK
AND ANTHONY
CAPORALE

6880 MMEENN’’SS FFI ITTNNEESSS S J AMNA/YF E/ BJ U2 0N2E2 2 0 1 8

Shredded
beef &
lobster
“carnitas”

CARNITAS

PER SERVING

Calories 476
Protein 62g
Carbs 18g
Fat 16g

DRINKS

All drinks are
under 200
calories.

Carnitas 5) When beef is done, CRAB CAKE
shred with a fork and BURGERS
SERVES 6-8 set aside. Place tomato
mixture in a blender PER SERVING
INGREDIENTS and blend until smooth.
Add ½ cup of the purée Calories 736
2 tbsp vegetable oil to the beef. If meat Protein 44g
• 1.4kg beef chuck, seems dry, add more Carbs 68g
purée. Fold lobster into Fat 31g
cut into large cubes beef mixture, adding
1 tbsp kosher salt more purée as needed.
2 cups minced onion
6 garlic cloves, 6) Serve with warm
tortillas, sliced scal-
chopped lions, jalapeño pepper
½ tsp cumin slices, minced onion
1 tsp coriander and coriander, and sour
1 tsp smoked paprika cream. If desired, pair
1 tbsp chipotle in with a side of grilled
zucchini and squash
adobo sauce scapece. (For recipe,
1 (410g) can chopped go to mensfitness.com
/surfandturf.)
tomatoes
2 lobster tails or DRINK PAIRING

about 350g cooked Michelada
lobster meat
8 tortillas SERVES 1

Scallions, INGREDIENTS
jalapeño pepper,
onion, coriander, Juice of ½ lime
sour cream (for Celery salt
serving) • 30ml beef stock
Dash Worcester-
DIRECTIONS shire sauce
Dash Tabasco
1) Preheat oven to 180˚C. • 350ml Negra
Modelo
2) Heat oil in a heavy-
bottomed, oven-safe DIRECTIONS
pan over medium-high
heat. Pat beef cubes dry 1) Rim a pint glass with
and toss with salt. Add lime juice, then dip in
beef to pan and cook un- celery salt. Fill with ice
til browned on all sides. and add beef stock, lime
Remove from pan and juice, Worcestershire
set aside. sauce, and Tabasco.
Stir well, then add
3) Drain oil from pan, Negra Modelo.
add onions, and cook 3
minutes over medium Eating lobster
heat. Stir in garlic, cum- regularly helps
in, coriander, paprika, reduce the risk
chipotle, and tomatoes of cardiovascu-
and bring to a boil. lar disease
Remove from heat and
return beef to pan along
with any juices. Cover
and transfer to oven;
cook 2 hours.

4) Meanwhile, bring a
large pot of salted
water to a boil. Drop lob-
ster tails into water
and cook until shells turn
bright red, about
5 minutes. Transfer to
a large bowl filled with
ice water and let cool
5 minutes. Remove
lobster meat from shells
and chop into chunks.

87 02 MM EE NN ’’ SS FFIITTNNEESSSS J MA NA/YF E/ BJ U2N0 2E2 2 0 1 8

Crab cake
BLT burgers

Burgers until golden brown on
both sides. Transfer
SERVES 4 pan to oven and cook
4 minutes.
INGREDIENTS
5) To assemble burgers,
2 tbsp butter toast buns, then add
4 scallions, sliced crab cakes, bacon,
• 220g lump crabmeat tomato slices, and
• 110g crab claw meat arugula. Top with your
1 cup breadcrumbs favourite aioli (option-
al). If desired, serve
Juice of 1 lemon with a side of patatas
1 egg bravas. (For recipe, go
2 tbsp chopped to mensfitness.com
/surfandturf.)
parsley
1 cup flour DRINK PAIRING

Canola oil for frying Plum Cider
4 hamburger buns
8 strips thick-cut SERVES 1

bacon, cooked INGREDIENTS
crisp
8 slices tomato • 15ml simple syrup
1 cup arugula leaves • 30ml chilled rice wine
2 plum slices
DIRECTIONS
Juice of 1 lemon
1) Preheat oven to 200˚C. wedge
• 120ml chilled cider
2) Melt butter in a sauté 1 strip pancetta,
pan over medium heat. cooked
Add scallions and cook 1 orange peel
2 minutes.
DIRECTIONS
3) Transfer scallions
to a large bowl and mix 1) In a mixing glass,
in crab, breadcrumbs, muddle together simple
lemon juice, egg, and syrup, rice wine, plum,
parsley. Form into 4 lemon juice, and cider.
patties. Place flour in a Strain into glass over
shallow bowl, then dip ice. Garnish with panc-
each patty into flour etta and orange peel.
to coat, shaking off any
excess flour.

4) Heat a heavy-
bottomed, oven-safe
sauté pan over medium-
high heat. Add oil to a
depth of 1cm and heat.
Carefully add
patties to oil and cook

JAN/FEB 2022 MEN’S FITNESS 71

TIP

Use a
triangle
fold if the
pleated
fold
is too
difficult.

PORK &
SCALLOP
DUMPLINGS

PER DUMPLING

Calories 42
Protein 3g
Carbs 5g
Fat 1g

7824 MM EENN’’SS FFIITTNNEESSSS J AMNA/YF E/ BJ U2 N0 2E2 2 0 1 8

Pork & scallop
dumplings
with ginger
dipping sauce

Dumplings Bring top and bottom DRINK PAIRING
edges together and
MAKES 24 press to seal them shut. Japanese
wasabi
INGREDIENTS 5) Place each finished cocktail
dumpling on a lightly
2 cups thinly sliced oiled sheet pan and SERVES 1
cabbage keep covered with a
damp paper towel until INGREDIENTS
2 tsp kosher salt all dumplings have been
• 120g ground pork formed. 1 bar spoon wasabi
• 120g fresh scallops, powder
6) Arrange dumplings
chopped in a non-stick sauté pan • 60ml water
1 tbsp soy sauce and cook over medium • 60ml sake
1 tbsp sliced scallion heat until bottoms are
2 tsp minced ginger browned. Add 1 cup Juice of ½ lime, plus
1 tsp sesame oil water to pan, cover, lime hull
1 package 8cm round and cook until liquid • 15ml wasabi water
evaporates and dump- 3 thyme sprigs
dumpling wrappers ling wrappers are
tender. Serve with DIRECTIONS
DIRECTIONS ginger dipping sauce
(recipe below). 1) Mix together wasabi
1) Toss cabbage with powder and water,
salt in a large bowl. Sauce stirring well to dissolve.
Mix well, squeezing Add sake, lime juice and
cabbage with your MAKES ⅔ CUP hull, wasabi water,
hands. Set aside and 2 thyme sprigs to a
15 minutes to let wilt. INGREDIENTS shaker half-filled with
ice and shake well.
2) In a separate bowl, 3 tbsp soy sauce Strain into a Collins
combine pork, scallops, 2 tbsp balsamic glass over ice and
soy sauce, scallion, garnish with remaining
ginger, and sesame oil. vinegar thyme sprig.
2 tsp minced ginger
3) Remove cabbage 1 tsp sesame oil Wasabi is known
from bowl and squeeze to reduce blood
dry. Chop finely and mix DIRECTIONS pressure, improve
with pork mixture. bone strength and
1) Combine all ingredi- liver function, and
4) With a wrapper in the ents in a small bowl kill cancer cells.
palm of your hand, wet and mix well. Let stand
your thumb and index at least 20 minutes
finger with water and before serving.
wet the inside and
outside edges of the
top half. Place 2 tsp
filling in centre. Pleat
the top part with 3 to 5
pleats in the centre.

M A Y J/AJNU/ NF EEB2 2001282 MMEENN’ ’SS FFIITT NN EE SS SS 87 35

Shrimp & chorizo
skewers with

roasted garlic and
white bean dip

Skewers Dip DRINK PAIRING

MAKES 24 MAKES 2 CUPS Seafood
Bloody
INGREDIENTS INGREDIENTS María

2 garlic cloves, 3 tbsp extra-virgin SERVES 1
minced olive oil
Zest and juice of INGREDIENTS
1 lime 4 garlic cloves,
chopped • 60ml blanco tequila
1 tbsp chilli powder • 120ml Clamato juice
1 tsp dried oregano 1 rosemary sprig
2 tsp kosher salt 1 (410g) can white or tomato cocktail
¼ cup extra-virgin juice
beans, drained and 1 tsp horseradish
olive oil rinsed 2 dashes Worcester-
24 medium shrimp, 1 cup water shire sauce
2 tbsp low-fat plain ½ tsp garlic powder
peeled and deveined yoghurt ½ tsp onion powder
24 slices chorizo ½ tsp celery salt
DIRECTIONS 2 tsp seafood sea-
(about 1cm thick) soning, plus more
1) Combine oil, garlic, for glass rim
DIRECTIONS and rosemary in a Salt and pepper,
saucepan. Cook over to taste
1) Whisk together medium heat until
garlic, lime zest and garlic is lightly toasted. DIRECTIONS
juice, chilli powder, Add beans and stir
oregano, salt, and oil to combine. 1) In a mixing glass
in a bowl. Add shrimp half-filled with ice, add
and toss well to coat. 2) Add water to pan and ingredients and stir
Cover and refriger- bring to a boil. Remove well. Pour into a tall
ate until ready to use. from heat and set aside glass rimmed with sea-
(Shrimp may be mari- to cool slightly. Discard food seasoning.
nated from 1 hour up r o s e m a r y.
to overnight.)
3) Transfer beans and
2) Brush excess mari- liquid to a blender. Add
nade off shrimp with yogurt and blend on
a pasty brush. Curl high until smooth.
each shrimp around a
chorizo slice and thread Shrimp and chorizo are
onto a skewer. complementary. Shrimp is high
in protein and low in fat, which
3) Cook skewers on a makes it low in omega-3 fatty acids.
hot grill or under the Chorizo, also high in protein,
broiler, turning once, is high in fat and omega-3s.
until shrimp are firm
and no longer opaque at
the centre. Serve with
white bean dip (recipe
at right).

RECIPES COURTESY OF THE INSTITUTE OF CULINARY EDUCATION. CHEF JAMES BRISCIONE IS THE DIRECTOR OF
CULINARY DEVELOPMENT AND ANTHONY CAPORALE IS THE DIRECTOR OF BEVERAGE STUDIES AT ICE. ICE.EDU

87 46 MM EE NN ’’ SS FFIITTNNEESSSS J MA NA/YF E/ BJ U2N0 2E2 2 0 1 8

TIP

Dip the
skewers
in the
cocktail
to add
flavour
to both.

SHRIMP &
CHORIZO

PER SKEWER

Calories 63
Protein 6g
Carbs 1g
Fat 4g

JAN/FEB 2022 MEN’S FITNESS 75

Gourmet AFRICA
Biltong
Boeries SOUTH

Boeries DRINK PAIRING

SERVES 4 Springbok

INGREDIENTS SERVES 1

• 250g cherry INGREDIENTS
tomatoes
1 part Amarula
1 glug balsamic 3 parts Crème de
vinegar
menthe
1 glug olive oil
2 red onions thinly DIRECTIONS

sliced The Crème de
1 knob butter menthe is
4 hotdog rolls poured into
1 packet farm style the shot glass
and the Amarula
boerewors, braaied is carefully
and cut into 4 layered on top.
lengths Use the back
1 handful wild rocket of a spoon to
• game biltong to ensure the
garnish colours don’t mix.

DIRECTIONS BOERIE ROLLS

1) Heat the braai to 180°C. PER SERVING
2) Roast tomatoes
along with a glug each Calories 642
of balsamic vinegar and Protein 67g
olive oil until just begin- Carbs 26g
ning to burst. Fat 66g
3) Remove and allow to
cool slightly.
4) Fry onions in a pan
along with butter and
a glug of olive oil until
caramelised.
5) Fill each hotdog roll
with boerewors and top
with caramelised on-
ions, roasted tomatoes,
biltong and a little wild
rocket to serve.

Biltong is not only a great source
of protein, it is also helps the
body produce red blood cells and
keep the nervous system healthy,
that paired with cherry toma-
toes which are also an excellent
source vitamin C.

87 68 MM EE NN ’’ SS FFIITTNNEESSSS J MA NA/YF E/ BJ U2N0 E2 2 2 0 1 7

YOUR BETTER-BODY BLUEPRINT

Edited by Michael Simone

Hit the ropes
to develop

near-superhuman
endurance.

Battle ready

Build a body that’s more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate
combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fat — and keep it off — with our
lean-eating meal plan, which is specifically designed for steady weight loss. And for your monthly dose of inspiration, check out
a dude who lost 40 kilos — and increased his squat by 215%.

JAN/FEB 2022 MEN’S FITNESS 77

Body Book Power up

Unbreakable

YOUR READY-FOR-ANYTHING TOTAL-BODY PLAN BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER

Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy?
How well do you sprint, jump, or climb—and do you have the stamina to keep it up for a sustained period of time? Instead of training for the pump,
use this program to take your conditioning to a whole new level.

HOW IT DAY 1 45-60 Minutes
WORKS

PUSH AND CARDIO

This routine is built Exercise 1: Bench press. Tucking in your
around founda- elbows will save your shoulder joints.
tional lifts, but with
twists that are less 1) BENCH PRESS 2) INCLINE 3) 3-PART PUSH- 4) 3-PART 5) DIP Styling by Barret Wertz; Grooming by Casey Geren/Bernstein & Andriulli using Chanel;
conventional. Each BENCH PRESS UP VARIATION BATTLE ROPE Fitness Tech: Jeb Stuar t Johnston
day includes a unique Sets: 4 Reps: 10, 10, 6, 4, 4 VARIATION Sets: 3 Reps: 25
challenge to break up a Rest: 60/120 sec Sets: 4 Reps: 10, 10, 6, 4, 4 Sets: 3 Reps: 25 per Rest: 60 sec
“routine” workout. Rest: 60/120 sec variation (3) Rest: 60 sec Sets: 3 Reps: 30
Grasp the bar just sec. per variation (3) Suspend yourself
In Day 1, battle ropes outside shoulder Set an adjustable Place your hands on Rest: 60 sec over the bars of a dip
test your endurance, width and slightly bench to a 30- to the floor at shoulder station and lower your
burning up your shoul- arch your back. Pull 40-degree angle and width. Keeping your Tuck your elbows body until your upper
ders, arms, and even the bar out of the rack lie back on it. Grasp body in a straight line, into your sides and arms are parallel to
your lungs. Day 2 you’ll and slowly lower it to the bar just outside squeeze your shoulder alternate pumping your the floor. Add weight
use the sled, a device your sternum, tucking shoulder width, arch blades together and arms up and down, cre- using a weighted belt or
that’ll put your entire your elbows about 45 your back, and pull it lower your body until ating alternate waves by holding a dumbbell
body on blast. Finally, degrees to your sides. off the rack. Lower the your chest is an inch in the rope. Switch to between your feet.
Day 3 is arguably the When the bar touches bar to the upper part above the floor. a double wave, where
most gut-wrenching: your body, drive your of your chest and then Position 2: Bring your your arms move in tan- Program designer Mike
Front-racked hang feet hard into the floor drive your feet into the hands close. Position dem. Then move each Counihan is a NYC police
cleans to walking and press the bar floor as your press it 3: Place your hands arm in independent officer and personal trainer.
lunges and trap-bar back up. back up. outside shoulder width. circles in front of you. @nodonutshere
deadlifts with farmer
walks will expose
and strengthen any
weak spots.

To be ready for any-
thing, you need to take
your body to the brink
of failure and beyond.
With this plan, three
days are all you need.

Directions

Rest 90-120 sec
after reps of 6 and
below. Rest 60 sec
after reps above 6.
Do these workouts
on non-consecutive
days for two to four
weeks. Do 10 min of
foam rolling before
the workouts and
10 min of yoga after.

78 MEN’S FITNESS JAN/FEB 2022

DAY 2 45-60 Minutes 1 Exercise 5: Dumbbell row. For variety, nix the
bench and alternate two dumbbells.

PULL AND CARDIO

1) DEADLIFT 5) DUMBBELL 2
ROW
Sets: 6 Reps: 10, 10, 6, 4, Exercise 1: Deadlift. If you’re having trouble with a slip-
2, 1 Rest: 60/120 sec ping bar, try an overhand and underhand grip. Sets: 5 Reps: 15, 10, 10, 8,
8 Rest: 60 sec
Stand with your feet hip
width. Bend your hips Rest your right knee
back to reach down and and right hand on a
grasp the bar, hands bench and grasp a
just outside your knees. dumbbell with your left
Keeping your back in its hand. Let the weight
natural arch, drive your hang straight down.
heels into the floor and Retract your shoulder
pull the bar up along and row the dumbbell
your shins until you’re up and to your side.
standing with hips fully Squeeze your shoulder
extended and the bar is blades at the top and
in front of your thighs. hold for one second.
On the final two sets,
2) BENT-OVER choose a heavy weight
ROW and “cheat” it up,
performing your reps
Sets: 5 Reps: 10, 10, 6, 4, 4 explosively and with
Rest: 60/120 sec loose form. Switch
sides with each set.
Grasp the bar overhand
at shoulder width and 21
let it hang in front of
your thighs. Bend at Exercise 3: Sled pull and push. Keeping your
the hips and lower your weight on your heels will engage your legs, saving
torso until it’s nearly your arms from fatigue.
parallel to the floor.
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
your shoulder blades
together and pull the
bar to your belly.

3) SLED PULL
AND PUSH

Sets: 4 Reps: 20 metres
down and back Rest:
60 sec

Facing the sled, pull the
straps taut with straight
arms. Slightly bend your
knees as you pull the
straps in a row move-
ment toward you. Then
move behind the sled
with your arms straight
and flexed and drive
it forward using slow,
controlled steps.

4) PULLDOWN

Sets: 5 Reps: 10, 10, 8, 6, 4,
Rest: 60/120 sec

Reach up and grasp the
handle at a cable sta-
tion. Pull it down to your
collarbone, squeezing
your shoulder blades
together as you pull.

JAN/FEB 2022 MEN’S FITNESS 79

Body Book Power up

DAY 3 45-60 Minutes

LOWER BODYAND CARDIO

1) SQUAT 1 3

Sets: 7 Reps: 15, 10, 10, 8, 6, 2 Exercise 2: Front-rack walking lunge. Foam-roll shoulders/triceps before this move.
4, 2, Rest: 60/120 sec
Exercise 3: Trap bar deadlift with walk. For more 3) TRAP BAR
Set up in a squat rack or of a challenge, try the suitcase deadlift. Place two DEADLIFT WITH
cage. Grasp the bar as loaded barbells side by side; lift and walk. The exer- WALK
far apart as is comfort- cise has four points of instability you must balance.
able and step under it. Sets: 5 Reps: 10 with 20
Squeeze your shoulder metre walks Rest: 60 sec
blades together and
nudge the bar out of Stand with feet hip
the rack. Step back and width. Bend your hips
stand with your feet back and grasp the
shoulder width and handles. Keeping your
your toes turned slightly lower back in its natural
outward. Take a deep arch, drive through
breath and then bend your heels to stand up
your hips and knees straight and extend
to lower your body as your hips and knees.
far as you can without Walk 20 yards.
losing the arch in your
lower back. Push your 4) JUMP SQUAT
knees outward as you
descend. Extend your Sets: 4 Reps: As many
hips to come back up, reps as possible in 30 sec
continuing to push your Rest: 60 sec
knees outward.
With your feet shoulder
2) HANG CLEAN width, squat down
TO FRONT-RACK halfway, then jump as
WALKING LUNGE high as you can.

Sets: 3 Reps: 10 with 20
metre walks Rest: 60 sec

Holding a barbell at
shoulder width in front
of your thighs, bend
your hips and knees so
that the bar lowers to
just above your knees.
Now explosively extend
your hips as if jumping
while at the same time
shrugging your shoul-
ders and pulling the bar
straight up in front of
you. As the bar reaches
chest level, quickly
slip under the bar and
catch it at shoulder level
with your upper arms.
Complete 10 repetitions.
Then step forward into a
forward lunge. Continue
walking for 20 yards.

1 2 Pants: TRACKSMITH
80 MEN’S FITNESS JAN/FEB 2022 Sneakers: NIKE
Tech: POLAR

Body Book THE
NUMBERS
THE SINGLE-
DIGIT BODY-FAT THE GUY
PROJECT
80kg, 1.8m, 35 year-
To achieve the precise body-fat percentage that unsheathes your shredded old active male
physique, nutrition is key. With our sample three-day plan, you’ll learn how to melt fat
while maintaining muscle for the long haul. By Jim White, Photographs by Linda Xiao Recommended
Baseline Macros
Q The secret to getting that cut, shrink-
wrapped look of a fitness model: Whit- CALORIES
tling your body fat down to between 6%
and 13% (depending on how much you want 2100–2300
your abs to pop). To do that, you’ll need to
cut about 500 calories a day and adopt a PROTEIN
high-intensity resistance-training program
to add muscle and eviscerate fat. (You’ll 1.7g/kg body weight
lose about a kilogram a week.) Use the = 105g–115g protein
three-day sample eating plan on the next daily, 18g per meal
pages to ensure that the weight coming off (20% of total calories)
is actual body fat — not water weight — then
create your own long-term plan. C A R B O H Y D R AT E S

288g–316g total
(55% total calories)

FAT

58g–64g (25% of total
calories)

M A Y J/ AJ NU /NFEE B2 021082 2 MME ENN’ S’ SFFI TI TNNEESSSS 9851

Body Book Chow down Supersimple
BBQ Salmon
Single-
digit fat: SERVES 1
Sample
Day 1 INGREDIENTS

WORKOUT 100g wild-caught
salmon fillet
• Drink 500ml water
Salt and pepper
BREAKFAST
1 tbsp BBQ sauce
• 2 slices sprouted-
grain bread topped with: INSTRUCTIONS

1 tbsp natural almond butter 1) Spray a non-stick
• 10cm fresh banana pan with cooking
• 1 cup skim milk spray and heat pan
on medium-high.
MID-MORNING SNACK Season salmon with
a pinch of salt and
• ¼ cup trail mix made with: pepper, and add to
Raw almonds, walnuts, hot pan. Cook skin-
pistachios, raisins side down first for
• 1½ cups fresh pineapple 3 to 4 minutes.
• 1 protein shake made
2) Flip salmon and
with: continue cooking
20g protein powder for about 1 minute,
then flip back.
LUNCH
3) Spread 1 tbsp BBQ
• 100g pan-seared then sauce on top of
baked salmon topped salmon, then place
with: in a preheated
180°C oven. Cook
1 tbsp BBQ sauce salmon until
• 1 cup mashed sweet medium (or your
desired doneness).
potatoes topped with:
2 tbsp raisins NUTRITION
• 1 cup brussels sprouts, (PER SERVING)

roasted 210 calories, 21g fat,
11g carbs, 21g protein
SNACK

• 20 whole-grain crackers
topped with:

• 60g favourite cheese
• 1 cup strawberries,

grapes

DINNER

• 100g grilled marinated
chicken breast

• 1 cup tabbouleh
• 2 cups salad made with:
Tomato, cucumber, onion
*120g raw, 100g cooked

Salmon is

brimming with

anti-inflammatory

omega-3

fatty acids.

82 MEN’S FITNESS JAN/FEB 2022

Body Book Chow down

Sample Sweet spot. Muesli
Day 2 Foods high in
fibre and protein SERVES 11
WORKOUT help you feel
fuller longer, INGREDIENTS
• Drink 500ml water
promoting 2 cups old-fashioned
BREAKFAST weight loss. rolled oats

• 1 cup low-fat cottage 1 cup chopped almonds
cheese topped with: 1 cup ground flax seeds
1 cup mixed berries 1 cup raw pumpkin
¼ cup low-sugar,
low-fat granola seeds
10 walnut halves 1 cup chopped walnuts
1 cup golden raisins
MID-MORNING SNACK ½ cup dried unsweet-

• 1 cup quinoa ened coconut flakes
topped with: ½ cup sunflower seeds
¼ avocado ½ cup chopped dried
2 boiled eggs
1 tbsp fresh salsa apricots
1 tbsp ground cinnamon
LUNCH 1 tsp vanilla extract

• Burger bowl Dash of nutmeg
made with: Pinch of sea salt
450g ground chicken
½ onion, diced INSTRUCTIONS
1 garlic clove, chopped
½ bell pepper, chopped 1) In a large mixing bowl,
1 bunch Tuscan kale combine all ingredi-
Favourite spices ents and stir.
2 tbsp olive oil
2) Store in an airtight
• 1 cup farro container at room
• 1 cup Tuscan kale sautéed temperature.

in: 3) When ready to eat,
2 tsp olive oil portion out ¾ cup
muesli and add
Sample Day 3 ½ cup low-fat or nut
milk. Soak for about
SNACK WORKOUT MID-MORNING SNACK SNACK 1 hour in refrigerator
or microwave for
• Chocolate-PB • Drink 500ml water • 1 cup black beans • 100g tuna packed in 2 minutes.
protein shake made with: topped with: water
20g protein powder BREAKFAST 2 tbsp salsa N U T R I T I O N (PER SERVING)
1 tsp cocoa powder 2 tbsp cheddar cheese • 2 cups fresh spinach
1 tbsp peanut butter • ¾ cup cooked • 1 cup wild rice 330 calories, 15g fat,
muesli topped with: • ½ cup brown rice 36g carbs, 12g protein
DINNER DINNER
½ cup blueberries LUNCH
• 100g baked trout ½ cup milk • Ostrich burger
• 1½ cups new potatoes • 1 whole egg + 2 egg • Chicken sandwich made with:
made with: 100g ostrich
roasted with: whites, hard-boiled 90g chicken breast 1 slice Swiss cheese
Salt, pepper, fresh or pan-fried, topped 2 slices sprouted- Whole-grain bun
rosemary with: grain bread
• 1 cup asparagus, roasted ½ avocado ¼ avocado • Salad made with:
Fresh arugula 2 cups greens and
fresh veggies
• 1 medium apple 2 tbsp vinaigrette

JAN/FEB 2022 MEN’S FITNESS 83

Body Book Stay strong

Try this… Boosting testosterone
could be as simple as
EVOX 100% adding some of these
WHEY powerhouses to your
PROTEIN existing routine.
ADVANCED
Power Fenugreek staple has been Tribulus Terrestris
Q Evox 100% up! shown to fight nau-
Q According to a sea, inflammation, Q Studies show that
Whey Protein Low testosterone can and even cancer;
Advanced has hurt everything from study in the Inter- and, according to a consuming six grams
been scientifically your physique to your mood national Journal of study published a of this ancient root
developed to to your performance in Sport Nutrition and couple of years back for 60 days helped
guarantee a highly the bedroom. These three Exercise Metabolism, in the Tikrit Medical men with low sperm
bioavailable, supplements may reverse it. Fenugreek helped to Journal, it may also counts to improve
rapidly absorbed reduce body-fat levels help to significantly the quality of their
whey protein and improve total improve testoster- erections and also
matrix which testosterone versus one and semen qual- lead to more frequent
support muscle a placebo in a double- ity in infertile men. sex. It also reduced
tissue recovery blind trial. Additional The best way to get fatigue in the bedroom.
and lean mass research has also more ginger in your Furthermore, these
gains. Available shown it could help system is through guys’ T levels jumped
in the following to boost libido. You your food. Add ginger by a whopping 16%.
flavours: Vanilla can get it in curries to vegetable blends “Trib”, as it’s called,
/ Cookies and (it’s used to flavour when juicing in the is thorny and bitter,
Cream Delite / them) and teas, or as morning, grate some so supplements are
Double Dutch a supplement. (novex- into a stir-fry, or add generally the best way
Chocolate / biotech.com) thinly diced pieces to to consume it.
Strawberry. Asian-themed chow-
Ginger ders and soups.
As a dietary
supplement, add Q This Asian food
1 slightly rounded
scoop (32g) to
150-200ml cold
water and blend.

For increased
protein require-
ments, add 2
slightly rounded
scoops (64g) to
300-400ml of cold
water and blend
for 30-60 seconds
in your EVOX Vor-
Tech Shaker.

Your protein
requirements will
vary based on
your age, gender
and physical goal.
Adjust your intake
requirements
accordingly.

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nationwide and on
evox.co.za from
R299.00

84 MEN’S FITNESS JAN/FEB 2022

Body Book Suppspotlight

SSN Ignite Fat
Burner supports
increased energy,
faster fat loss
and overall focus

Acut he dif- routine and you’ll anhydrous should Supplements pro-
above be in head-turning be included in any moted as the holy
T ference shape year-round. solid thermogenic, grail of fat loss are
All-new SSN Ignite Fat Burner between as it increases often underdosed
is the weight-loss supp that look- When it comes energy and and ineffective.
really delivers ing pretty good to supps, this all enhances focus.
and looking like hinges on consum- Secondly, ensure While no weight
you’ve been carved ing ingredients that whatever you supplement is a
from stone like that have been take is backed by replacement for
Michelangelo’s shown to work. For clinical studies. solid nutrition and
David, but with example, caffeine training, adding
bigger pecs, is SSN Ignite Fat
consistency. You Burner to your
need to consis- plan can help you
tently train with the reduce fat stores,
proper intensity, increase energy
note how you fuel levels and assist
up and recover, and with your focus
understand which levels during the
supps provide the day or during a
best bang for your workout. Suggested
buck. Stick to that dosage as a dietery
supplement is to
take 4 capsules
with a glass of
water 2 times daily.
Taking one serving
approximately 30
to 60 minutes prior
to your workout
and the other upon
waking, before
breakfast or lunch.
Do not exceed 4
capsules within a
4-hour period and
12 capsules in a day.
If your’re stimulant
sensitive then avoid
within 4 hours of
sleep.

Weight loss backed by science

Q SSN Ignite is a nutritionally advanced fat burning,
metabolism and energy boosting formulation comprised of
a unique complex of 8 fat-metabolising ingredients. These
ingredients act synergistically to support fat burning,
boost energy and focus levels and promote thermogenesis.
The thermogenic effect causes an elevation in your body’s
metabolic activity with the result that fatty acids become a
preferred source of energy to working muscles.

JAN/FEB 2022 MEN’S FITNESS 85

Body Book Melt fat

Blastyourgutaway

These high-intensity sugar-burning workouts are tailor-made to trim your body’s flab by David Zinczenko

magine noise behind you about burning you need to burn One-minute
— it’s an enor- calories, you’ll see more calories energser on a stationary bike
I you’re mous lion, out for why short, high- and includes
out for blood. Suddenly energy bursts of three sets of 8 to EVERY DAY > 90 seconds —
a walk you’re sprinting, exercise make 12 repetitions of (EVEN DAY 7) Recovery movement.
in the and even though more sense — you push-ups, dumb- Slow to a very easy
bush. During this you’re fighting burn off the stored bell squats, and Q The three 20-sec- pace. Don’t stop;
leisurely stroll, for as much air as sugar in your other exercises. ond bouts of all-out keep pedalling slowly
your muscles you can get, it’s muscles, causing The latter mixes effort, in between until your breathing
are using a type primarily stored your body to melt short bursts of slow bouts of recov- returns to a comfort-
of muscle fibre sugar that’s pro- down fat in order high-intensity ery movement, are able rate.
called slow-twitch pelling you. Your to replace the activity with all you need to gain
fibre. These fibres muscles are on missing glycogen. less-intensity significant physical As you near the
circulate the fire as you burn “recovery” peri- benefits of exercise. 90-second mark,
oxygen you take glycogen like The secret to ods, a routine You can also do the start to ramp up your
in, and with every mad! Suddenly, cracking this that studies have energizer on a tread- intensity again.
breath, burn off the lion gets dis- seemingly impos- shown targets mill or another cardio
blood glucose tracted by a leap- sible barrier: belly fat. machine. > 20 seconds —
and the glycogen ing springbok, Exercise enough, High-intensity
stored in your and you collapse but not too much. Every day, do > 2 minutes — Warm- exercise.
liver. You’re not safely in a heap. And here’s how this simple and up. Pedal at an easy
breathing hard, Your muscles it’ll happen: For flexible one-min- pace. > 90 seconds —
but if you walk probably feel like six days a week, ute-in-the-morn- Recovery pace.
briskly for 20 jelly because alternate between ing energiser. > 20 seconds — Pedal
minutes or more, you’ve burned all full-body toning This workout as fast and hard as > 20 seconds — High-
you’ll begin to run the sugar out of and strengthen- works with you can while main- intensity exercise.
out of glucose. To them. ing workouts (for whatever energy taining control and
replace that blood 15 to 30 minutes) levels you’re good form. That’s 6 minutes;
glucose, your If you start and cardio inter- dealing with, get- you’re done!
body taps into thinking about val workouts (only ting you in the Don’t hold
your fat stores. burning sugar 10 to 30 minutes). groove to move anything back. At the
Now imagine you when you more throughout end, you should be
hear a crashing exercise, and not The former adds the day. huffing and
the muscle mass puffing to catch your
breath.

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86 MEN’S FITNESS JAN/FEB 2022

Body Book Hang tough

500 THE
-REP CHALLENGE
TURN YOUR BODY INTO A If you’re the type who loves walking out of the gym drenched in sweat and shaking
FAT-BURNING MACHINE with endorphins — this one’s for you. And we’re not just talking about pumping up your
WHILE YOU TEST YOUR pecs and biceps. This is all-out war — not a single muscle will go untouched.
No “runner’s high” can even touch the fix this workout produces.
STRENGTH AND ENDURANCE

BY MIKE SIMONE

PHOTOGRAPHS BY JAMES MICHELFELDER

1808 2 MM AE NY ’ /S JFUI TNNEE S2 S0 1 8J A NM/EFNE ’BS 2F0I2T2N E S S

If you’re HOW IT
intimidated by WORKS
500 reps, cut
them in half and Q Move through this circuit one time as
go for 250. quickly as possible, completing 50 reps
per exercise. Rest as needed. For weighted
exercises, select resistance where you can
perform between 15 and 20 unbroken repeti-
tions at full capacity. It’s suggested you try
this in between rest days and after completing
a normal program of four to eight weeks.

M A Y /J JAUNN/ FEE B2 02 10 82 2 MMEENN’ S’ SFFI ITTNNEESSSS 1 0839

Body Book Hang tough

1) PUSH-UP 1 2 Push-up. To get more in one shot,
slightly reposition your hands each rep.
Reps: 50 Rest: 0
4) NEUTRAL-
Place your hands on 1 GRIP DUMBBELL
the floor at shoulder
width. Keeping your abs SHOULDER
braced and your body in PRESS
a straight line, squeeze
your shoulder blades Reps: 50 Rest: 0
together and lower your
body until your chest is Stand tall holding a
an inch above the floor. dumbbell in each hand
at your shoulders. Turn
2) SQUAT JUMP 3) INVERTED Dumbbell front squat. As you your wrist so your palms
PULL-UP descend into the squat, squeeze face each other. Slightly
Reps: 50 Rest: 0 your glutes. bend your knees, then
Reps: 50 Rest: 0 explode upward while
Stand with feet pressing the weights
shoulder-width apart Set a barbell in a power over your head. For a
and squat down until rack (or use a Smith complete repetition your
your thighs are about machine) at about hip elbows and shoulders
parallel to the floor but height. Lie underneath should be locked out
no deeper. Jump as high it and grab it with hands overhead. That’s one
as you can. Land with about shoulder-width rep. Slowly lower
soft knees and begin the apart. Hang from the the weights back to
next rep. bar so your body forms shoulders and quickly
a straight line. Squeeze repeat the process.
your shoulder blades
together and pull 5) DUMBBELL
yourself up until your FRONT SQUAT
back is fully contracted.
Reps: 50 Rest: 0
Squat jump. Your thighs must hit 1
parallel to the ground to count as a rep. Hold dumbbells at
shoulder level and stand
with your feet shoulder Styling by Christina SImonetti; Grooming by Casey Geren/Bernstein & Andriulli using Chanel;
width. Sit back with your Fitness Tech: Jeb Stuar t Johnston
hips and lower your body
2 as far as you can without
losing the arch in your
lower back.

2

90 MEN’S FITNESS JAN/FEB 2022

6) RUSSIAN
TWIST

Reps: 50 Rest: 0

Hold a 5-kilogram ball
with both hands and sit
on the ground with your
legs and feet slightly
elevated off the ground.
Extend your arms and
explosively twist your
body to your right. Twist
to the left. That’s one
rep.

Hoodie: If you can’t do
AMERICAN RAG the Russian twist
Pants: GAP with your feet up,
Sneakers: NIKE drop them to the
Tech: FITBIT ground and bend
your knees.
1
7) PUSH-UP 1 9) BENCH HOP
2 RENEGADE ROW 2
Reps: 50 Rest: 0
3 Reps: 50 Rest: 0
Stand on one side of a
Get into push-up position bench or low box and
with dumbbell in each hop over it. Quickly
hand. Perform a push-up hop back and forth
and then, in the up posi- for the prescribed
tion, shift your weight to number of reps.
your right side and row
the left-hand dumbbell Bench hop. Switch out for 10) MOUNTAIN
to your side. Perform box jumps if you prefer. CLIMBER
another pushup, shift
your weight to the Reps: 50 Rest: 0
left, and row with your
right hand. Hold the ball with both
hands and get into push-
8) V-UP up position on the floor.
Drive one knee up to your
Reps: 50 Rest: 0 chest and then quickly
drive it back while you
Lie on your back on the raise the
floor holding the ball opposite knee.
with both hands behind
your head. Extend your
legs. Brace your abs and
sit all the way up. Raise
your legs simultaneously
and reach for your toes
with the ball. Your body
should form a V shape at
the top.

Push-up renegade row.
Beginners can eliminate the
pushup and focus
only on the dumbbell
row portion.

JAN/FEB 2022 MEN’S FITNESS 91

Celebrity Workout

The

hit-manBULLETPROOF
planYOUR KILLER BODY

BY MIKE SIMONE
PHOTOGRAPH BY DOUG INGLISH

John Wick racked up 76 kills in the original film — not too shabby for a retired hit man. The staples in his repertoire
include judo, jiu-jitsu, gun fu (kung fu with guns), and hand-to-hand combat. But it isn’t just these skills that let
Keanu Reeves-as-John Wick rip someone’s face off with a roundhouse kick. No, what Reeves has — and you can
have, too — is something that takes his abilities to a higher level: an enhanced sense of “proprioception”, or a
heightened awareness of where every part of his body is and exactly what it’s doing at all times. The following
workout, which Reeves used to train for John Wick: Chapter 2, features multistep exercises that efficiently work
several muscles and body parts together, to earn you not just a killer physique but killer moves, too.

92 MEN’S FITNESS JAN/FEB 2022

St yling by Jeanne Yang / The Wall Group; Hair by Nina Paskowitz; Makeup By G eri Oppenheim

Celebrity Workout

Coldheartedcircuits

MULTIPURPOSE MOVES AND A NON-STOP STRUCTURE ARE A DEADLY COMBINATION

PHOTOGRAPHS BY JAMES MICHELFELDER

HOW IT
WORKS

This is not your 2) Sync up your entire body. Styling By Barret Wertz; Grooming by Casey Geren/Bernstein & Andriulli using Shiseido;
traditional muscle- Fitness Tech: Jeb Stuar t Johnston
building plan. Joint Circuit 1 1) ISO LUNGE 2) ALTERNATING 3) STEP 4) BAND OR
stability, mobility, WITH BAND REVERSE LUNGE FORWARD AND CABLE PALLOF
injury prevention, and FRONT RAISE WITH BAND ROW PRESS PUNCH PRESS
explosive power are WITH BAND
its cornerstones. Hold the band in both Anchor your band at With a cable handle or
“Keanu’s body was put hands shoulder-width navel height. Facing With a band anchored band anchored about
through the wringer”, apart. Step on the your band, hold it in about chest height, chest height, turn side-
says his trainer, center of the band with both hands with light turn around so you’re ways and hold the band
Patrick Murphy. “I one foot. Step forward tension. Step back with facing away from the in both hands in front of
had to implement the into a lunge with your one foot into a lunge. band’s anchor point. your chest. Step away
safest, most effective free foot. Hold the lunge Row your arms back, Hold the band with light from the anchor point
program possible.” while slowly raising elbows grazing your tension. Take a large so the band is tense.
To accomplish that, your hands to shoulder sides. Resist as you step forward while Press both hands out
Murphy made heavy level. Resist the band as re-extend your arms. forcefully pressing the in front of you, keeping
use of bands: “They you lower your hands. Step forward and band forward. Resist your shoulders square.
can be easier on Do 10 reps on one side, repeat, lunging with the as you bring your hands Resist as you bring
the joints than free then switch. opposite foot. back to the start. hands back to start.
weights”, he explains,
“but I also like the
negative resistance
they present.” Other
tools in the box are
unilateral exercises
like ice skaters and
single-leg pistol squat
hops, which enhance
proprioception — the
body’s ability to sense
what all its parts are
doing — and balance.

Patrick Murphy is an L.A.-
based celebrity trainer,
murphyfitness.com.

Directions

Perform each circuit
two to three times
per week. Complete
15–20 reps of each
exercise and then
move on to the next
exercise. That’s one
circuit. Rest one min-
ute upon completion
then start again.

94 MEN’S FITNESS JAN/FEB 2022

Circuit 2

1) STANDING 3) MODIFIED 3) For a joint-friendlier version of this move, see description on left.
LEG SWING ICE SKATER

Balance on one foot. Start by standing on one
Swing the other foot. Push off that foot
forward as far as you to leap to the other side
can control, then back- and land softly. Quickly
ward the same way. repeat the process in
Do all reps on one side the other direction.
before switching. During each side leap,
tap your calf with the
2) SINGLE-LEG heel of the trailing foot.
BALANCE BODY
LEVER 4) REVERSE
LUNGE KNEE-UP
Stand on one foot, with HOP
both arms above your
head. Hinge at the hips, Stand with feet hip-
extending the free leg width apart. Step back
back behind you and into a lunge with one
your arms forward so foot. Drive the back
that your body makes knee up and toward
one plane from finger- your chest to explode
tips to sole of foot. Use into a hop off your other
the standing leg to pull foot. Do all reps on one
yourself back up. side before switching.

1

Circuit 3

2 1) DUMBBELL 2) Holding form will activate nearly
FLOOR PRESS every muscle in the body.
1) This shoulder-friendly alternative to the bench press eliminates leg drive,
forcing your upper body to work harder. With a pair of moderate
to heavy dumbbells, lie
on the floor with your
knees bent. Hold the
weights and lay your
triceps on the floor with
your elbows slightly
elevated. Press the
weights up above your
chest. Squeeze and re-
peat. Resist the weight
as you lower down.

2) IMAGINARY 3) SINGLE-LEG 4) SINGLE-LEG
CHAIR CABLE LEG PRESS PISTOL SQUAT
HIGH ROW HOP
Set up the leg press
Attach a rope or straight for moderate to heavy Stand on one foot.
bar to a cable station weight. Place both feet Extend the other foot
set to the highest level. on the platform so your forward while bending
Holding a deep squat, knees are at right angles your standing knee
row the cable down to at the start. Remove and sending hips back
your chest with your one leg. Press with the to squat on one foot.
elbows coming toward leg remaining for a full Explode off the standing
your sides. Squeeze range of motion, but leg to hop up. Land
and repeat. Resist as avoid locking out the softly with bent knee.
you release the cable, knee. Do all reps on one Switch to the other foot
maintaining your squat. leg before switching. and repeat.

JAN/FEB 2022 MEN’S FITNESS 95

Body Book Be inspired

Chest gains Ascarycardiacepisodeled
Johnathan Fuller to improved fitness —
and a serious change of heart

By Adam Bible / Photograph by Andrea Morales

One ordinary day at his WEIGHT
LOSS:
O job crafting titanium knee
implants for an orthopae- 40.8kg
dic company turned very
scary, very quickly for Johnathan BEFORE:
Fuller. Out of nowhere, he broke out
in a profuse sweat. Moments later, a 118kg
sharp pain shot through his chest. “I
was in so much pain”, he says, “I fell
down on my knees. I was really scared
that I was about to die”. The discom-
fort continued for five long minutes.
Though not a fatal heart attack, the
crushing pressure that all but stopped
his breathing told him it was time to
regain control of his life. Overweight
with a family history of obesity and
heart disease, he knew it was time
for a change. Here’s how he did it.

How long after the gram did you use? JOHNATHAN fast food — that got ros I eat a day. My to gain strength
attack did it take for I actually picked up FULLER me fat. I was really intake is about 2800 so I started doing
you to hit the gym? a copy of the Men’s bad with soda. Sprite calories, with at least CrossFit two days a
It was about a week. Fitness Exercise Age: 28 was my favourite, 175 grams of protein week. Fran is one of
My brother Joel and Bible to get started. I and I’d hit up all of a day, and my carbs my favourite bench-
I went to one and would go through it Residence: the usual fast-food are at around 330 mark WODs. I’m also
joined on the spot. and find exercises I places like Burger grams. I haven’t had still going to the
He helped to keep liked. Squats became Southaven, MS King or McDonald’s. a soda in three years. gym regularly, and
me motivated. There one of my favou- Now I drink nothing I’m also hoping to
were some days I rites, along with Height: 1.7m So what happened? but water. enter my first fitness
would struggle to the bench press. First off, I stepped up competition next
get there, but my Honestly, I started Starting Weight: 118kg my protein intake, So guessing no more year. Long term, I
brother would push off at about 45kg for adding in more Oreo binges either? want to make fitness
me to go. squats, but my max Current Weight: 77kg chicken fillets and Nope, no Oreos at all. my career path. I’m
now is 140kg. For eating fish like cod If I do have a craving, planning on going to
How did your train- bench press I could Total Pounds Lost: 40.8kg or sea bass. Going I’ll make something school to become a
ing progress? barely do the bar, but with the good carbs healthy like a Greek nutritionist and chef
I started going six right now my max is Starting Body Fat: 50% and staying away yoghurt cake sweet- since I really enjoyed
days a week, just 90kg. And I couldn’t from the bad carbs ened with stevia. learning to cook and
kind of messing even do a pull-up. Current Body Fat: 12% was also key. I track eat right. Now I want
around with lifting Now I can do 20, calories now, and What’s next for you? to help others do the
weights and mix- strict. It’s your turn how many mac- Right now, I’m trying same.
ing in some cardio.
When I started see- What about your Q Do you deserve
ing results, it helped diet? How did that
me keep at it. change? to be a Men’s Fitness
It was the empty cal- Success Story? If
What kind of pro- ories I’d eat — Oreos, so, send before and
after photos and
your name, e-mail,
and telephone
number to us at

successstories@
mensfitness.com.

96 MEN’S FITNESS JAN/FEB 2022

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