Men's Health - January 2015 AU

THE Looking for

COOKBOOK GIFTS
THEY’LL
WORLD’S END LOVE,
Your reflexes are almost
nonexistent and your senses AT
are dulled. Now is not the PRICES
time to turn on the stove. YOU’LL
Limit tomorrow’s damage LOVE?
by tucking into this while
you’re still fully conscious. VISIT OUR
CHRISTMAS GIFT SHOP
STAGE 06 SALT BEEF SANDWICH IN STORE OR ONLINE

(A N N I H I L AT E D ) 2 slices thick bread *
1 pack salt beef or pastrami
EAT UP 2 tbsp tartare sauce *For lowest price promise terms and conditions
AND 4 gherkins, sliced see in store or visit www.firstchoiceliquor.com.au

PASS OUT By Mike Denman of Plum & Spilt Milk

For a man teetering on TARTARE FORCE
the edge of oblivion,
this no-brainer of a This recipe is reserved for big nights
midnight snack pulls and seriously compromised motor
you back from skills. You should be able to throw it
the brink together even after committing the
gravest of drinking misdemeanours.
Spread the bread with tartare sauce
– the fat will help your liver work
through the alcohol. Stay with us
– this will be worth it.

GHERKIN, NOT BURPIN’

Now add the meat and the gherkins
– that’s it, tuck in. Although it sounds
simple, this is a nutritional slap in the
face. The gherkins will re-animate
you instantly. The journal Medicine
and Science in Sports and Exercise
found they rehydrate you 40 per cent
faster than water (lowering the risk
of a head-splitter in the morning)
while the bread protects against the
acid reflux that would have been
inevitable five minutes ago. You can
thank us in the morning.





104 yahoo7.com.au/menshealth

In

Over

Our

Heads

The beach should be a playground,
but too often it’s a death trap, with
men four-and-a-half times more
likely to drown than women. Read
this before getting wet this summer

BY AARON SCOTT
ILLUSTRATIONS BY YUKO SHIMIZU

JANUARY 2015 105

n a scorching summer’s day in a torrent of whitewater that spews onto the looming
Sydney, there’s no finer place to be headland. “If you get sucked into the Twins,” says
Zafir, “you’re not coming out again.”
than Tamarama Beach. Situated
just seven kilometres from the towers of the CBD, So keep your distance. Sounds simple enough,
flanked by Bondi to the north and Bronte to the except for the fact Tama carries a powerful rip that
south, this tiny beach is a welcome relief from the runs north to south, pouring onto the rocks of the
teeming crowds of its more famous neighbours. southern headland. This rip is always on, always
With its wedge of powdery sand flanked by a ring channelling. The swell hits the rock platform at
the northern end of the beach and sweeps along its
of biscuit-snap cliffs, the Pacific breakers rolling face before swinging around the southern headland
towards Bronte. “We call it the Bronte Express,” says
in beneath the crumbling walls of the old surf Zafir with a wry grin. Jump onboard and, if you’re
lifesaving club, “Tama” is postcard perfection. lucky, the next stop’s Bronte. If you’re unlucky, you’ll
get driven into the Twins.
Tamarama Beach: ignore But for an unlucky few this summer, heaven will
the glittering facade. This rapidly morph into a cold, frothing hell. See, like a For all these reasons, Tama is regarded as one
tiny swatch of sand is beautiful woman scorned, Tama can turn dangerous. of the deadliest beaches in Australia. It’s a point of
considered one of the most Its waves can be vicious, its currents fierce, its rocks great pride for the lifesaving club that no-one’s ever
dangerous beaches on deadly. To get a sense of the threat, you need to take drowned at the beach during patrol hours. But outside
Australia’s east coast. a seagull’s view of the beach. The tiny wedge of sand these hours, Tama’s claimed plenty of lives. In July
might only open to an 80-metre beachfront, but last year, surfer Matthew Richell, a 41-year-old father
fanning out from the waterline is a broad funnel of of two, became the latest casualty. Battered by a rogue
sandstone headlands and rock ledges that catch every set, he got caught in the Bronte Express before being
swell, whether it’s powering in from the north, the east swept into the Twins and up against the ramparts of
or the south. “On any given day,” says Daniel Zafir, a the southern headland. He was eventually pulled from
local who’s been lifesaving at the beach since 2003, the water by fellow surfers. Twenty minutes of frantic
“the swell at Tama will be 2-3 times bigger than Bondi CPR failed to save him.
or Bronte.”
Tama is, of course, only a microcosm: this wide
But waves are only part of Tama’s threat. At the brown land has 10,685 beaches scattered across a
southern end of the beach lies a boulder the size of a coastline that stretches more than 30,000 kilometres.
two-storey house. At some point in the distant past, When we talk of Australian beaches, Tama is a grain
a seismic jolt split this boulder in two, leaving two of sand. But it’s a useful lens to examine a threat that
chunks of rock neatly separated by a metre-wide hangs over us all as summer approaches.
chasm. In local parlance, these rocks are known as the
Twins. At low tide you can clamber over them on foot. Consider the stats. In 2013, 121 people drowned
But at high tide, when heavy swells begin pounding on the Australian coast. A full 87 per cent of these
the beach, the chasm between the rock faces fills with fatalities were men, with testosterone-fuelled bucks in
their twenties or greying weekend warriors the wrong
side of 50 making up the majority. And forget the
fallacy that it’s mostly wide-eyed tourists who drown:
only eight of those 121 fatalities were overseas visitors.
The fact of the matter is this: if you’re an Aussie bloke
aged in your twenties or your fifties, you’re the prime
candidate to be dragged from the waves, cold, grey
and lifeless.

Still not convinced of the threat? Well, consider
this: a University of NSW study presented at the 2011
World Conference on Drowning Prevention revealed
that drowning stats culled from the general population
seriously underestimate the danger. Given that most
Australians only sporadically dive into open water,
the researchers crunched the numbers, making
adjustments for actual exposure balanced against the
casualty lists. Their findings? Each hour spent in the
water is 200 times more likely to prove deadly than an
hour cruising the freeway in your car.

“Most Australian men think drowning is something
that happens to someone else,” says Dr Richard
Franklin, a public health expert at James Cook
University and researcher for Royal Life Saving
Australia. “But everyone can drown. It’s about
exposure to water. If you’re getting into water, then
you’re at risk of drowning.”

The good news: drowning in the surf is a threat
easily minimised with the application of a little
common sense and the garnering of some inside
knowledge. So chuck on your boardies and pack the
sunscreen – we’re heading down to Tama to chat with
some locals.

106 yahoo7.com.au/menshealth

Each hour spent in the water is 200
times more likely to prove deadly than an

hour cruising the freeway in your car

JANUARY 2015 107

aves of Pain In the space of a minute
I’d gone from ‘This is
Chris Glover has the loose limbs and okay’ to ‘I’m going to die’
enormous hands of a man at home
in the water. Born in Maleny, in the Sunshine Coast Keep Cool “Panic’s your enemy,” says Glover. “It Waves tend to arrive
hinterland, he moved south to Sydney in his twenties, raises your heart rate, and the faster your heart’s in sets: it’s heaven for
signing on as a member of the Tamarama SLSC in beating, the more oxygen you use – and oxygen pretty surfers, but it can be hell
2002. He’s been a patrol captain for a decade, run much dictates whether you live or die out there. You for ocean swimmers.
the Tama Ocean Swim Squad (mnemonically known need to remain focused on the mechanics of what
as the TOSSERS) for six years, and twice completed you’re doing.” (See “Stay Calm!”, page 112)
the Coolangatta Gold. Put simply, Glover may as
well have gills. But even he’s come within inches of Exhale “If you start worrying about breathing, you’ll
drowning in the surf. stop breathing out. And that’s a death sentence. If you
He tells the story of a training session his coach stop breathing out, your lungs fill with carbon dioxide
put him through on New Year’s Day five years ago. and you have nothing when you go under a wave. So
“The course was to run from Bondi to Bronte, swim when you see a big set approaching, you have to push
out at Bronte, around to Tama, and back in. It was the air out. It feels so unnatural, but you have to do it.”
a beautiful day but the surf was enormous. It was
breaking across the bay – absolutely insane. It Go Down “Dive early and dive deep. Again, that feels
would’ve been 10-12 feet. Maybe bigger.” counter-intuitive: you want to keep your head above
He hit the break zone at Bronte when the first wave water for as long as possible. But if you get caught
of a monster set rolled in. “I went down really early with your head above water in that impact zone,
– which is a good rule in general; you want to go down you’re in strife. A good rule of thumb: the height of the
early and come up late to avoid all that churning whitewater is about the same depth you want to dive
water moving in. So I was down there and the heart down beneath the wave.”
rate was up and I was running out of air and I was
thinking, ‘C’mon, has this thing broken yet?’ Then I Juice in the Tank “After two or three big waves
heard this noise like a bomb had gone off. And it went have broken, the water becomes aerated and getting
completely black, because the foam blocks out the any traction becomes incredibly hard. So the real
sunlight. I was thinking, ‘Oh, this is bad . . . ’” secret to swimming in heavy surf is to keep something
He popped up just in time to see the second wave of in reserve. Don’t kill yourself getting out there. If you
the set looming above him. This time the whitewater get to the break zone and you’re in the middle of a set,
caught him, giving him the heavy-rinse cycle. He then you’ve got nothing left to give.”
emerged, gasping, to see the third wave breaking on
top of him. “Literally in the space of a minute I’d gone
from ‘This is okay’ to ‘I’m going to die’.”
When the fourth wave appeared he didn’t even
have the energy to dive. “I just let it hit me. I just
rolled the dice and let it take me full in the face. I
had no air, no control. I was just rolling and rolling,
somersaulting along. My lungs were burning and I
thought I was falling unconscious – then I touched
sand.” Glover shakes his head in wonder: somehow
he’d managed to get bundled up in the whitewater
and carried 150m back to shore.
He stumbled from the water and collapsed on the
beach. “I can remember the veins on my forehead
bulging out as I sat there on all fours, hacking away.”
He grimaces. “The whole experience was traumatic.
For the next month or two, every time a wave came at
me I’d just turn around and swim back in. I couldn’t
face it. I think that was probably the closest I’ve come
to drowning.”
Glover’s horror training session is a perfect
illustration of how people succumb in heavy surf.
“Waves come in sets,” he explains, “so if one’s just
broken on your head, you can expect to have two or
three more coming straight on top of you as well.
And that’s how people drown. It’s not the first wave.
It’s the second and the third and the fourth that
starts to pin them down. And when that happens
it really feels like nature hates you.” If you find
yourself in the break zone when an ugly ridgeline of
water suddenly darkens the horizon, employ Glover’s
plan to emerge alive:

108 yahoo7.com.au/menshealth

A MALE AFFLICTION

Why are men 4.5 times more likely to drown than women? According to Dr Richard
Franklin, men get into strife because they don’t acknowledge their limits.
Gentlemen, it’s time to square the gender bias

IGNORE STAY DRY FORGET
TESTOSTERONE “Our figures show YOUR EGO
“Young blokes do stupid that one in two adults “This is particularly
things,” says Franklin. who drown have been important for older
“Before you jump in, drinking. They might guys in their fifties
think: do I know what’s not be intoxicated, but and sixties. You might
in there? How deep is it? alcohol has played remember your glory
How can I get back out?” days as a 20-year-old
a role.” when you could jump in
BRING A BUDDY the pool and swim 20 laps,
“So often we don’t even but that doesn’t happen
when you’re older.”
know why someone’s
drowned because they’ve

been swimming by
themselves. We just fish

them out and think,
what happened?”

JANUARY 2015 109

Each year rips
claim more

Australian lives
than bushfires,
floods, cyclones

and shark
attacks combined

110 yahoo7.com.au/menshealth

Ripping Yarns unless a bystander saw someone go into a rip and
Rob Brander earned the moniker of Dr Rip drown, it doesn’t go in the coroner’s report. So this
when he started emptying vials of vegetable number of 21 is probably higher – it’s probably more
dye into rips along Sydney’s eastern beaches. For a like 40 deaths a year.”
man who’s spent his professional life studying these
potentially deadly currents of water, Brander wears On this topic, a note of irritation enters Brander’s
the nickname with pride. “It’s kinda cool,” he says in voice. “Rips just don’t get the respect they deserve. I
an accent that’s a curious mingling of Canuck twang mean, Harold Holt drowned in a rip, but still they don’t
and Aussie drawl. get any respect. Australians simply don’t understand
rips as well as they should. I think there’s a real
Born and bred in Canada, Brander studied complacency about rips in this country.” Don’t let
geography, mastering in beaches, at the University of ignorance drag you under this summer – heed Dr Rip’s
Toronto. “We spent a lot of time on the Great Lakes wisdom to avoid falling victim to Australia’s deadliest
and the Atlantic coast, doing diving and stuff.” He natural force:
laughs ruefully: “The water temperature was about
10°C.” As soon as he graduated, he fled the frozen north Spot the Threat “Rips look like dark paths between
and headed to the warmer waters of Sydney. He settled the breaking waves on the sandbars,” says Brander.
in Tamarama and joined the surf lifesaving club. “I “I have a saying: white is nice, green is mean. When
basically wrote my PhD on rips in the back room of the you look from the beach, all that whitewater means
surf club sitting in my sluggos. It was just amazing. I the water’s being washed back to the beach. But it’s
timed it: it was 24 seconds from my desk to the beach.” those green gaps that mean the water’s deep and it’s
flowing away from the beach.”
If waves represent the majestic power of the sea,
then rips illustrate its cunning stealth. These insidious Feel the Flow “Everyone used to think that rips
currents are the inevitable by-product of waves went way offshore, beyond the breaking waves. But
pushing tremendous volumes of water onto the beach. our research is showing that most beach rips move
“This water builds up and then it’s got to go back out in circles; they go in a big merry-go-round.” Even the
somehow,” says Brander. “Most beaches have sandbars few sinister rips that do flow straight out won’t carry
and channels and gutters, so the water finds these you into the wide blue yonder. “Say the waves are
channels and flows offshore. Rips are basically rivers breaking 100m offshore, the furthest a rip would take
in the ocean.” you out would be around 40-50m beyond that point
– no more.”
This description, however, only hints at the
incredible forces involved in a powerful rip. With a Don’t Struggle Conventional wisdom preached
cubic metre of sea water weighing 1027 kilograms swimming across the rip until the current loosened
(roughly the same weight as a medium-size its grip. But if the rip’s circulating, this may mean you
hippopotamus) and a strong rip flowing at more torch valuable energy fighting against a current that
than two metres per second (faster than an Olympic will eventually carry you back to shallow water. A
freestyler), these currents can knock a wading man better plan . . .
off his feet and exert a terrifying pull on even the
strongest swimmer. Kick Back “If you stay afloat, if you keep your wits
about you and you don’t panic, then there’s a really
Given the forces at play, it’s not surprising that rips good chance you’re going to be okay. Rips don’t kill
are by far the deadliest hazard on Australian beaches, you – they just take you for a ride. Even if you’re not
with approximately 80 per cent of fatalities at surf a good swimmer, you can float. So that’s what I would
beaches attributed to these treacherous channels of suggest you do – just float.”
rushing water. In fact, in 2013, Brander published
a study in the journal Natural Hazards and Earth
Science Systems showing that rips claim, on average,
21 Australian lives each year – more than bushfires,
floods, cyclones and shark attacks combined. “And

JANUARY 2015 111

tay Calm! TO DOWNLOAD MARK VISSER’S EBOOK, TOP TEN BIG WAVE SURF TIPS, HEAD TO MARKVISSERSHOP.
COM/EBOOK?PARTNER_ID=22 AND USE THE PASSWORD MENSHEALTH
Don’t panic – it’s the seminal rule when it
comes to surviving in the briny. But how do
you stave off panic when you’re getting pummelled in
the break zone? According to big-wave surfer Mark
Visser* – a man who’s coached Special Forces soldiers
in the art of breath-holding – the key is turning
“don’t panic” into a set of physical instructions. “If
you tell someone ‘don’t panic’, the only word they
hear is ‘panic’,” he says. “But if you tell them to slow
their kicking or unclench their fists – that’s the visual
image of someone who’s calm.” Follow Visser’s tips to
stay calm in the surf this summer:

Swim Fit “Every week I’ll do two sprint sessions in
the pool,” says Visser. “The sprints are always done
on a timer split. I might be doing 10x100m sprints on
a 90-second split, so if I come back on 75 seconds,
I’ve only got 15 seconds to rest before I go again.”

Big Lungs “I started off doing my breathing training
on dry land. I’ll do a set of 10 walking lunges or 10
push-ups while holding my breath. When I finish the
set, I’m allowed one breath, then I go again. That
tears your lungs apart.”

Relax, Dude “My best underwater static hold is
six minutes and four seconds. You build to that by
learning to relax in the water. You need to go deeper
and deeper within yourself, switching parts of your
body off. You might not think you’re holding tension
in your body, but you are. You’re tensing your back
or you’re clenching your fists – all these things are
draining your energy.”

Kick Slow “The key to moving underwater? Don’t
stress your legs. When I’m underwater, I’ll slow my
kick right down. Your biggest muscles are in your legs
and they hold most of your blood. Once you’ve lost
the oxygen from your lungs, the rest of the oxygen
you’ve got is in your blood, and most of your blood
is in your legs. So you don’t want to burn your legs.”

A WARNING SIGN 1 Their
face is drawn
Could you spot a swimmer who’s about to and pale.
go under? For starters, forget the panicked
flailing you saw in Baywatch. “In all of the 2 They have
rescues I’ve done where someone’s been hair in front of
close to drowning, they’ve never had their Their eyes their face. “When
hands up,” says Zafir. are glazed people are in this
and they’re not
Instead, swimmers in true distress will scanning 3state,” says Zafir,
exhibit what’s known as the “instinctive the waves. “they’re
drowning response” – they’ll be vertical
in the water, they’ll be unable to speak, going down
and their arms will be at their sides, their in seconds.”
hands pressing down in an effort to drive
their head above water. In short, they’ll
be silent and unspectacular – a reason
drownings often occur when the victim’s
surrounded by other swimmers.

So how do you spot a swimmer on the
brink? Zafir lists three classic signs:

112 yahoo7.com.au/menshealth



50

114 yahoo7.com.au/menshealth

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JANUARY 2015 115

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bottle opener so you won’t have to fungus and
drink pee from your sock. tiresome to
remove, unless
US$47.95; beargryllsstore.com/au you’re wielding this buffer. The
micro-mineral roller spins 30
Got your back times a second to swiftly sand
down your hardened hooves.
Bergans of Norway Rondane 6L
A good backpack should fit like it’s $49; micropedi.co.uk
part of your body. The Rondane’s
five-strap system locks it in place Pearly king
even during high-motion activities
like cross-country skiing or mountain Philips Sonicare
biking, and its hydration system can Diamond Clean
carry two litres of fluid without so Toothbrush
much as a bounce. Sonic technology vibrates
at over 30,000 strokes a
US$99; catalog.bergans.com minute to send shockwaves
that reach further than
the bristles themselves,
removing seven times more
plaque without abrading
teeth or gums.

$300; harveynorman.com.au

JANUARY 2015 117

Bulletproof

luggage

Henk Carbon

Introducing the bespoke briefcase. The
Carbon’s stainless-steel edge-guards can be
customised upon request and, if you have no
need to house a laptop in its false bottom, Henk
can fit a 60-day cigar humidor instead. The
Attaché edition even comes with 10mm-thick
shielding, enough to withstand a 9mm bullet.
From $7300; henk-suitcase.com

King of spin

Babolat Nadal AeroPro Drive
GT 2014 racquet
The racquet behind Rafael
Nadal’s forehand
average of 3200
spins per minute.
This edition features
stiffer Active Cortex

technology for
greater blast off the
strings, and a faster
swinging shaft.
$270; babolat.co.uk

Heavyweight champion

Powerblocks
The smartest dumbbells you’ll get
a grip on. Change load in seconds by
swapping the selector pin between
weights, all of which nest around the
grip like Russian dolls. Expandable up
to 80kg, the top-of-the-range option is
coated in noise-dampening urethane.

From $275; powerblock.com.au

CLEVER kicks Weighing the truth Working it out

Adidas miCoach Smart Ball Withings Smart Body Analyser Atlas Weight Tracker
Sharpen your soccer skills with coaching You want your scales to be brutally Finally, a fitness band that does far
from the ultimate source – the ball. honest – this is a tell-all machine. It more than just count your steps. Atlas
Sensors beneath its stitched skin gauge measures your BMI, fat-lean ratio, recognises your workout, from push-
the speed, spin and trajectory of your heart rate, even the quality of the air ups and squats to biceps curls and
kick, instantly firing the data to an iOS around you. Oh, and your weight. It bench presses, counting your reps and
app for display, analysis and guidance. even recognises up to eight users and sets and displaying on-screen results.
builds profiles that can be sent to each
$399; micoach.adidas.com/au person’s smartphone. US$249; atlaswearables.com

$219; store.apple.com.au Track and feel

Your way on Fitbit Charge
the fairway A day-and-night health
band needs to be
Cobra AMP Cell golf driver comfortable, stylish
The bold colour options for this and useful. Charge
driver are distracting, but your tracks all your
opponent will only notice the kilojoules burned –
blistering improvement in including the altitude
your shots, with a loft that of stairs you’ve climbed
can be adjusted through – and detects when
six settings from 8.5° to you sleep and how
11.5° and E9 Face deeply. Looks are a matter
Tech that is more forgiving of taste, but a board of dermatologists
of errant whacks. ensures it won’t grate on your wrist.

US$159; cobragolf.com.au $149; harveynorman.com.au

118 yahoo7.com.au/menshealth

BEST NEW

50TOYS
FOR MEN

Picture perfect The original
Instagram
LG 77” 4K OLED SMART TV
OLED delivers the best TV picture Fujifilm Instax Mini 90
currently available – each pixel emits Watching an instant photo develop still delivers an
its own light, creating bolder colours alchemic thrill that digital photography can’t top.
and more contrast than lesser backlit The Mini 90’s retro shell enhances that vibe, while
TVs. 4K is quadruple the resolution a high-powered flash and night-shot exposure let
of almost anything you can presently you take social photos fit for a modern lifestyle.
watch. Together, it’s the holy grail of $199; fujifilm.com.au
TV screens and this is the first one – in
wall-dominating 77-inch glory. The Smart timing
best TV on the market.
LG G Watch R
$22,999; lg.com/au This is the year the smartwatch comes of
age, and LG’s G Watch is one reason for that.
Smarter-than-smart TV It wirelessly talks to your Android phone to
check notifications, respond to messages,
Chromecast voice-search for information, set turn-by-
Plug this thumb-size stick into turn directions and access apps. An IP67
any HDMI TV and turn it into an rating means it’s water and dust resistant,
instant smart player, streaming and, most crucially, it looks stylish.
content from any Chrome browser. $359; lg.com/au
That means YouTube, Spotify,
Pandora, Quickflix or any other web
media from your smartphone or
computer. Great for boring hotel
stays, better for parties where other
smartphone owners can log in, too.

$49; google.com.au/chrome

Scene stealer

Leica T
A camera so gorgeous
it risks distracting you
from your subject. The case,
machined from a 94-gram block
of aluminium and subjected to 45
minutes of hand-polishing, houses
a 16MP APS C-MOS sensor with
100-12500 ISO, full-HD video, a
touchscreen and WiFi connectivity.
Lenses cost as much again, but, hey,
it’s a Leica.

$2500; leica-camera.com

Throne of games

PS4
Sony’s newest PlayStation is capable
of streaming movies, music and
games. It’s also a 3D Blu-ray player,
and can share gameplay videos
to social media straight from the
controller. But more importantly, it’s
the most powerful games console
ever built, and you should be using
it to play Destiny and Call of Duty:
Advanced Warfare now.

From $548; harveynorman.com.au

JANUARY 2015 119

Actual reality Un-wired for sound Drone fanfare

Samsung Gear VR Samsung Shape M7 Parrot Jumping Sumo
It’s virtual reality – but in more Stick these discreet speakers Drones don’t commit wicked deeds,
stylish form than before. Powered by across multiple rooms and use the people do. With this one, it’s kind of
cutting-edge Oculus Rift tech, you smartphone app to play different hard not to – capable as it is of driving
simply slot a Galaxy Note 4 into the tunes to each one, pump out rich up walls at 7km/h, jumping 80cm in air,
classy chassis and use its quad-HD Dolby surround from your TV, or flipping and rolling, and recording all
super-AMOLED screen to explore stream straight from services like that it sees onto your smartphone from
various 3D environs. Just don’t walk Spotify and Pandora. The only sound its nose-camera. Deploy responsibly.
into the furniture. missing is the cursing of people
tripping over cables. $219; parrot.com/au
$249; samsung.com.au
$499; samsung.com/au Lose the bulge

Mightier than the pen The all-seeing eye Bellroy Hide & Seek
Your wallet says a lot about you. This
Montblanc e-Starwalker Lytro Illium stylish leather number says all the right
Even in a digital world, nothing beats A camera that takes a photo unlike things. Ingeniously designed, it offers
the tactility of a pen. So German any other – a living 3D moment, quick access to four card slots, with a
nib-smith Montblanc has fashioned focusable at any depth and viewable hidden compartment for more, plus a
a luxury stylus in the mould of its from multiple perspectives. A huge concealed flap inside for currency. All
finest writing instruments, all for use sensor captures all available light that and it remains miraculously lean.
with Samsung’s Galaxy Note smart (and therefore imagery and depth
devices. It even comes with an ink information) from every angle. You’ve $89.95; capsulestore.com.au
exchanger for pesky paperwork. seen smartphones do this, but that’s
a cheap trick. This is the real thing Riding Top Gun
US$525; montblanc.com – the next evolution of photography.
Confederate X132 Hellcat Speedster
Sonic boon US$1599; store.lytro.com
Everything about this naked muscle bike is epic.
Plantronics Backbeat Fit Deeper gameplay It’s named after the World War II fighter plane
Pacing exercise to the right music can that helped the US win the Pacific War, it’s been
help burn energy more efficiently and New Nintendo 3DS machined from aircraft-grade aluminium and carbon
distract from fatigue. These wire-free, Get a bigger on-the-go endorphin fibre, and its 2163cc V-Twin “X132 Copperhead”
sweat-proof earbuds comfortably stay kick than Flappy Bird can deliver. The engine was last seen pushing 276km/h on the
put during any workout, while eight “new” in the name means improved Bonneville Salt Flats. A functioning work of art, and
hours of battery power will outlast glasses-free 3D, an extra thumbstick about as rare – only 65 are in circulation.
even extended exercise sessions. for enhanced gameplay and stylish US$65,000; confederate.com
swappable faceplates. Plus, Nintendo
$159.95; store.apple.com.au decided we’re the only country
outside of Japan currently worthy of
Audio-style this new machine.

Sony MDR-Z7 headphones From $219.95; nintendo.com.au
Wearing big cans in public either says

“I’m a bit of a tool” or “I’m
uncompromising about
my music”. Make it
the latter with Sony’s
flagship cans. Huge
70mm drivers push
105dBm of high-res
audio over a wide
3-100kHz range. They
look good too, even
when worn at home.
$799.95; sony.com.au

120 yahoo7.com.au/menshealth

BEST NEW

50TOYS
FOR MEN

Fat burnER Everyone’s next car

Surly Ice Cream Truck Tesla Model S P85D
The only thing this bike doesn’t do It’ll take something special to shake
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over mud, sand and even snow, the can rocket from zero to 100km/h in 3.3
double crank drops the gears so low seconds – the same as the McLaren F1.
as to tackle genuine rock crawling, Front and rear motors pump out 691hp,
and its bottom bracket is fatter than propelling it over 440 kilometres on a
a beer can. As for city riding, it’ll single charge. “It’s like taking off from
leave motorists quaking at the two- a carrier deck,” is how Tesla CEO Elon
wheeled monster in their mirror. Musk describes the experience. That
from a man whose next plan is to fire
From $1999; surlybikes.com humans to Mars.

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Clown about

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From $750;
air-wheel.com.au

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GEORGIA WEARS KOOKAI TOP, CELESTE TESOREIRO
LEATHER SHORTS, MLM LEATHER PANTS,
KARDASHIAN KOLLECTION HEELS

JANUARY 2015 121







TRAINER / FUEL 137 DRINK YOUR GREENS! THE EASIEST WAY TO HIT YOUR RDI OF FRUIT AND VEG

PHOTOGRAPHY: TRAVIS RATHBONE SCULPTURE
BY THE SEA

TURN YOUR TORSO INTO A WORK OF ART THIS SUMMER

PAGE 126

PLUS 13O HOW TO DELIVER SHIRT-OFF SHOCK AND AWE 132 A V-SHAPED BACK – NO GYM REQUIRED

JANUARY 2015 125

TRAINER

THE SIX-PACK
SANDBLASTER

We bring the sizzle – you end up chiselled

BY TREVOR THIEME

IT DOESN’T MATTER whether you’re a seasoned lifter or a strength-training
rookie – the following workouts will kick your arse. We’re also willing to bet
they’ll succeed where others have failed you. “Each one is divided into two
phases – metabolic and strength – to help you tackle two goals at once,”
says certified strength and conditioning specialist Todd Durkin. And as you
build lean bulk, you’ll also enhance power, erase imbalances and boost
mobility. The result: a more athletic, beach-ready body in 30 days.

POWER POINTS: FRONT SQUAT DON’T GRIP THE BAR RAISE YOUR ELBOWS SIT INTO THE MOVE POINT YOUR TOES OUT

Most guys avoid the front squat. The bar should rest Keep your upper arms Push your hips back And keep your knees
“Holding a bar across the front of your on just three fingers parallel to the floor, and squat between in line with your toes
shoulders is more difficult than holding of each hand. “Your your knees. “Bending
it across your upper back,” says Durkin. elbows pointed slightly or shifting your weight as you lower your
shoulders should inward. “That keeps forward will stress body. “Letting your
Here’s why you should do it anyway: support the weight, the bar in place and knees rotate inward
you’ll put less stress on your spine and reduces stress on your knees.” increases your risk
not your hands,” your wrists.”
more emphasis on your quads. And says Durkin. of injury.”
since it’s harder than a regular barbell
squat, you can achieve the same muscle-

building results with less weight.
“That will also allow you to focus more
on proper form,” says Durkin. Here are

four key steps to mastering it.

126 yahoo7.com.au/menshealth

DIRECTIONS

Do each workout once a week, resting for a day between each. Warm up with a five- to 10-minute run and 20 hip
swings (swing each leg side to side in front of you 10 times). Do the metabolic phase in each workout as a circuit,
moving from one exercise to the next without rest. Do three circuits for Workout A and four circuits for Workouts
B and C. Rest for three minutes between each circuit, then finish with the strength phase.

Workout A: Metabolic Phase

1 Dumbbell Single-Arm Clean and Press 2 Burpee to Broad Jump
Stand with your feet shoulder-width apart and hold a dumbbell in your Stand with your feet shoulder-width apart, your arms at your sides.
right hand in front of your hips. Push your hips back, bend your knees and Push your hips back and lower your body into a deep squat, placing your
rise explosively, pulling the weight up your body. When it reaches your chest, hands on the floor. Kick your legs back into a push-up position and do a
dip under it and “catch” it at your shoulder. Press it above push-up. Return to a squat, then jump forward as far as you can. Do 10
your shoulder. Do five reps. Add 2.5 kilograms each week. reps. Add two reps each week.

AB CD

AB

AB C D

3 Chin-up B
Grab a chin-up bar with an overhand grip that’s slightly beyond
shoulder width and hang at arm’s length with your knees bent and ankles JANUARY 2015 127
crossed behind you (a position known as a dead hang). Pull your chest to
the bar, squeezing your shoulderblades together. Pause, then slowly lower
yourself back to a dead hang. Do as many reps as you can.

Workout A: Strength Phase

4 Front Squat
On a squat rack, grab a barbell with an overhand grip that’s just
beyond shoulder width. Your upper arms should be parallel to the floor.
Let the bar roll back so it’s resting on just your fingertips and the front of
your shoulders. Squat until your thighs are parallel to the floor. Do four
sets of five reps. Rest for 1-2 minutes between sets. Add 2.5kg each week.

A

TRAINER

Workout B: Metabolic Phase

SUSTAINABLE OPEN RANGE 1 Medicine-Ball 2 Inverted Towel Row
Elevated Push-up Set a bar to waist height and
If you’re looking for a red drape two towels over it so they’re about
meat that really packs Assume a push-up position with your shoulder-width apart. Grab the towels
a nutritious punch, then hands on two medium-size medicine balls close to the bar and hang at arm’s length
look no further than and your feet on a bench or step that’s with your shoulders directly below your
kangaroo meat. It gets about 30 centimetres high. Your body hands. Bend your knees so your feet are
the nod of approval for should form a straight line from head to flat on the floor. Lift your chest to the bar,
its awesome nutrition ankles. Brace your core and lower your squeezing your shoulderblades together.
SUR¿OH DV ZHOO DV chest until it’s even with the balls. Push Do 10 reps. Add five reps each week.
its wonderful taste. back up to the starting position. Do 10
Available at your local reps. Add two reps each week.
Coles, Woolworths or
A
independent supermarket. A

–TRY THESE– B
B
KANGAROO
BURGERS 3 Skipping Rope Workout B: Strength Phase
Hold the handles of a skipping
with Apple Fennel Slaw rope keeping your grip loose and relaxed. A
Stand with your arms at your sides, the
For Roo recipes, visit rope resting on the floor behind you.
www.gourmetgame.com.au Swing it in an arc over your head, jumping
or like our Facebook page. over it by pushing off the floor with the
balls of your feet. Land softly, never
letting your heels touch the floor. Do 50
reps. Add 25 reps each week.

A

B

4 Dumbbell Alternating
Incline Bench Press

Set an adjustable bench to 45° and lie on
your back, holding two dumbbells above
B your shoulders. Lower the left dumbbell
to the side of your chest. Press it up to
the starting position and repeat with the
right dumbbell. Continue alternating.

Workout C: Metabolic Phase

1 Kettlebell Single-Arm Snatch
Hold a kettlebell in your right hand between your thighs, feet just
beyond shoulder width. Swing the bell between your legs, then hoist it up
explosively, pulling the weight up your body. When it reaches chest level,
punch your palm towards the ceiling so the bell flips over your forearm.
Do 10 reps, then switch arms and repeat. Add 2.5kg each week.

A BC

2 Chin-up Workout C: Strength Phase
Grab a chin-up bar with an overhand grip that’s slightly beyond
shoulder width and assume a dead hang, with your knees bent and your
ankles crossed behind you. Pull your chest to the bar, squeezing your
shoulderblades together. Pause, then slowly lower yourself back to a
dead hang. Do as many reps as you can.

AB

B

3 Sumo Deadlift
Load a barbell and roll it against your shins with your feet twice
shoulder-width apart, your toes pointing out. Grab it with an overhand grip,
hands 15cm apart. Pull your torso up, thrust your hips forward and raise
your upper body. Do four sets of five reps. After each set, perform a jump
A complex (see below), then rest for 1-2 minutes. Add 5kg each week.

PHOTOGRAPHY: BETH BISCHOFF: ILLUSTRATIONS: +ISM BC

A

4 Jump Complex
Standing with your feet hip-width apart, push your hips back, bend
your knees, then jump as high as you can. Land softly on the balls of your
feet, then lower your heels to the floor. Repeat three times, then jump
forward as far as you can three times. Add one vertical and one forward
jump each week.

JANUARY 2015 129

TRAINER

BE THAT
BEACH GUY

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start popping. thdSefpoompowoetdneansitd?tBoh(YmebEesorro)ueCssaatAidtddooe,RefnvoBoye’atfrotnSysuw,eMrmoeprddaAekasacoRytlaua.Trs,Htbisrt-atirocviinneec,glhy. JOE P8p7hITykTsilioqMguoredacemol,mspapenerdstioteonigrahal tttrp1ae8inr3eccreenantntbidmotdoepytr-ferasat,.nked

FUEL UP cthrJaauninsicsitenabgtesolciisgkahneueasadlesymycoohuuMuosd’ocarolelngene’iatralnrt.uediYnqonpguuoilrrteeblsioasft,sdidynmogtnuaa’cktshesh.steaaarnvtyy

Don’t train with weights
on an empty stomach
– you’ll burn muscle
because it has nothing

diigtcaoeens,fdtebienlpdugreoo,btnpee.rrineBr-ilwefeosnor,rdbakawofnauaasttntefi-ra,x.

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amanWub“dKlbliebotSteenienhhaevtueDopciryncttheErkaaoydp”ismreuFoediabelnucrEoiirspkntnrotiN-Npm,,ukgrfgr8oifiCpO,mucepr-sghE-2tauhSwufho0rotfPnHeodsooufreorOiovIpreulkrRd,sorpLpyoy.1lveKsuIuesIs6iwCatpmtIsthaNersiYueytmameserhrGov,.teuiss.etaneonpsto’C.eht.roFuboolrddtybheesharseuId’rmCdpipOnlaarupYgLnaesrsof-.uocoLaubyopOattnreEohefpsmdnuielCeoNknessirufanimlTelislietwrksogScehevYeujluenpioeephnmOet.nuspgckYfitdnUllohlooe’eksearufemsR,ekypsratacdietrlbtolRfooganoapaetmwjtoitErssrot.nao-tteeuIWorgteiofgaelreuneduepollcAtgecstecotwwiaht.laoioRoasielhnnbntnteDehtesederswc:fnt.oeoaahhhlsroe.iaelerevine PHOTOGRAPHY: DALE TRAVERS

130 yahoo7.com.au/menshealth



TRAINER

RECORTDHTEU1M2-BHLOEUSR. WORDS: DANIEL WILLAIMS

PULLING OFF A MIRACLE

Carve a V-shaped back fit for the breakers with pull-up
tips from Guinness World Record-holder Caine Eckstein

GETTING RIPPED can be as complicated or as simple as you like. Prefer simple?
Wrap your hands around a horizontal bar and go for your life. “Pull-ups are basically
the ultimate body-weight exercise,” says Ironman champion Caine Eckstein, who did
4210 of them in 12 hours last October to set new all-time marks for both 12 hours and
24 hours. “You’re using all your back muscles, your forearms, biceps and deltoids.”
You’re also blitzing your core.

Eckstein, from the Gold Coast, began focusing on strength training when he noted
most of his Ironman competitors were up to 15 kilograms heavier than him. He tacked
100 pull-ups onto the end of his run, surf and paddle sessions, and soon realised he
rocked at the old-school move.

“The great thing is you can just find a playground and do them,” says Eckstein, 29,
who set his records in New York’s Times Square in front of a Today Show camera crew
and the rush-hour multitudes. “Go for a run and do pull-ups: they’re probably my two
favourite exercises. Together they make a complete workout.”

Use Eckstein’s hardcore training plan to haul yourself up to a new level of fitness.

Get a Grip To smash the old records, Eckstein did all 4210 YOUR PLAN B–masywnuoCitndguhaotugribtcorcterheaklheesharyilsnsotrinoon,estwbgu3npgspsyar0dirpetntsot.thaomr,gtb“ghirafnaTEoyreiiottndnreGdchildcnakusl1kbsaooloiig0stosnynrlaiweidndtwcmidnngnsegekwrgdriogoiwtdoon–sfitharwunwioboetvesxttnhuyionikfihfitpnenololfitshrvduugrueerev.emalm,br.gt”e“le”ae-hseThoseupadteemraadpuosemntyhosvltpihnsoleareniw-aenaufltur’mltmuahiyrtypgoeeetoteishinfcecvunffiatiuhoeofrutvotonrmr.tmteedfYre1etf-i5ouftnhbn.tfowuEsidomioumnrc,crsootkitlek1ekntheo0asosufsoobtotc,,ueorecuriu1snast0t,n

pull-ups (palms facing out) with a grip slightly wider than shoulder
width. But for you to get the most out of your bar-based workout,
you’ll want to vary your grip to torch as many muscles as possible,
Eckstein advises.

YOUR PLAN Do five sets to failure of each of the following moves, ensuring every rep

starts from a dead hang and finishes with your chin over the bar. Rest for one minute
between sets; give yourself an extra minute between exercises.

EATING FOR GLORY

To rewrite the record books Eckstein needed to get his body
just so: strong, sure, but also lean. After all, there’s no room
for surplus baggage when you’re aiming for body-weight
immortality. Eight weeks out, he began cutting kilojoules to
drop surplus weight. “It’s a fine line between being too light
– and not strong – and carrying an extra two or three kilos
that are going to hurt you over 12 hours,” says Eckstein, who
eventually decided his sweet spot was 72 kilograms. Here’s
how he manipulated his diet to pull off the incredible.

1 STANDARD 2 CLOSE-GRIP 3 STANDARD
CHIN-UP CHIN-UP PULL-UP

Description Palms facing Description Palms Description Palms out,

in, grip just wider than facing in, hands about shoulder-width grip Breakfast Lunch The day before During
Eggs on toast Several protein
shoulder width 10 centimetres apart Targets Lats, rear delts and with avocado Chicken salad or “I treated it like shakes as well
or a bowl of
Targets Lats, with a Targets Biceps, with a forearms, with a secondary Bircher muesli a chicken-and- a pre-race carb as chicken
soup, muffins,
secondary stress on secondary stress on lats stress on traps and biceps salad sandwich load, tucking into chocolate bars
and white-bread
biceps and front delts pasta to top up my sandwiches with
egg and lettuce
EXTRA TIP Pecs and triceps can miss out when you’re concentrating on chin-ups and Dinner glycogen stores.”

pull-ups. Splice in standard push-ups and diamond push-ups to round out your session Steak and veg

and balance your upper body. Add body-weight squats to make this the full package.

“PULL-UPS ARE ECKSTEIN CELEBRATES BEATING THE
BASICALLY THE PREVIOUS 24-HOUR RECORD. IT SO
ULTIMATE BODY-
WEIGHT EXERCISE” HAPPENED THAT ECLISPING THIS SECOND
MARK REQUIRED HIM TO EKE OUT JUST AN

ADDITIONAL 163 PULL-UPS.

JANUARY 2015 133





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/TOMTOM Mr Nice Guy . . . next romp less ZZZ and more XXX.

CHUBBY TO CHAMP

Rising Aussie tennis star Nick
Kyrgios reveals how he launched
himself up the men’s rankings
after transforming his body.

FUEL

GO ONA
BLENDER

To net the nutrients you need,

crank up the horsepower

WORDS: BEN COURT: PHOTOGRAPHY: TRAVIS RATHBONE, MATT RAINEY It's time to veg out: according to the ABS, only 4.5 per cent of Australian
men meet the National Health and Medical Research Council’s RDI of
two serves of fruits and five serves of vegetables. Need motivation?
Seven or more servings of produce a day may cut your risk of early

death, a 2014 study at University College London found. That’s because
you’re consuming a bounty of vitamins and phytochemicals that fight
DNA damage, says Dr Marian Neuhouser, from the Fred Hutchinson
Cancer Research Centre. Although nothing can replace eating fruit and
veg whole, if you're struggling to hit your quota, bust out the blender.

When you make your own shakes, you’re preserving the nutrients while
avoiding the additives of the store-bought variety. Here’s your guide to
becoming a smoothie operator, courtesy of chef Franklin Becker, author

of Good Fat, Great Flavour, and nutritionist Dr Mike Roussell.

JANUARY 2015 137