J

un

e 2

012

SO

NN

Y B

RO

WN

I MA

RK

VIS

SE

R I JO

EL B

US

HB

Y

JAN/FEB 2014 AU $9.95 AU (inc gst)

NZ $10.95 (inc gst)

J

un

e 2

012

SO

NN

Y B

RO

WN

I AR

NO

LD

CL

AS

SIC

I DE

XT

ER

JAC

KS

ON

Big Bench hit a new

Max in

1OWeeks

JUNE/JULY 2013 AU $9.95 AU (inc gst)

NZ $10.95 (inc gst)

Au

ST

RA

LIA

Ju

ne

2012

Calu

m v

on

mo

ger I a

rno

lD C

laSSIC

I DeXTer Ja

CKSon

Big Bench hit a new

Max in

1OWeeks

JUNE/JULY 2013

AU $9.95 AU (inc gst)

NZ $10.95 (inc gst)

Au

STRA

LIA

# 1

musclemag.com.au

ARMASSAULT

ISSN 2200-968X

9 772200 968008

03

Au

G/SePT 20

13

EVER!

ThehARDeSTWORKOUT

pg.138

Men MuscleAUSTRALIAN

’sFAST-TRAcK6-PAcK!7MOVES

hAcKPROOFYOUR OnLineLOVe LiFe

BURNTHE

FAT

CALUM von MOGER

CALUM’SULTIMATE

ShoULdERWoRkoUT

MAGAZINE

Are you as fit as you think you are? Pg.66

# 1

musclemag.com.au

ARMASSAULT

ISSN 2200-968X

9 772200 968008

03

Au

G/S

eP

T 2

013

EVER!

ThehARDeSTWORKOUT

pg.138

Men MuscleAUSTRALIAN

’s

FAST-TRAcK6-PAcK!

7MOVES

hAcK PROOFYOUR OnLineLOVe LiFe

BURNTHE

FAT

& HEALTH MAGAZINE

Are you as fit as you think you are? Pg.66

JOEL BUSHBYJOEL’S ULTIMATE

ShOULdER WORkOUT

# 1

mensmuscleandhealth.com.au

ISSN 2200-968X

9

772200 968008

06

JAn

/Fe

B 2

014

EVER!BEST SHAPEGet YOur

1ST

ISS

UE

JOeL BuSHBY

pg.30

4MovES To ASUMMER

SIX-PACK

SWAP FAT FOR MUSCLE

With OUR kiLLER

kEttLEbELL ROUtiNE

pg.60

FASTMAXIMUMMUSCLE

Launch issue! austraLia’s own Fitness mag For men

Your FATLOSS kickstart plan!

leg worKout

how you can be a top FItneSS MoDeL

SecretS expLaIneD…

pg.75

pg.132

on the cover

contents

Issue1

Features30 ABDOMINAL

DESTRUCTIONFour moves to a sexy six-pack

72 MEET OUR COVER GUYIntroducing Joel Bushby

86 TAKING LIFE BY THE JAWSDo you get a kick out of living on the edge? Mark Visser thrives on it!

Training50 KILLING IT WITH A

KETTLEBELLLooking for a functional, fat-blasting workout? Read on

60 FRY MY THIGHSIt’s legs day – build muscle and burn fat with these four moves!

116 BACK TO BASICSBuild a back that will get you noticed

Nutrition56 ARE YOU A CAVEMAN?

Are you looking for a new diet to complement your healthy lifestyle? Check these out!

120 DRUGS IN SPORTThe sporting controversy of the era

135 ABS ARE MADE IN THE KITCHENWe all know the saying, but what’s the recipe?

Motivation36 IS IT TIME TO RENOVATE

YOUR MIND?To achieve your goals, your mind needs to be in the right place. Learn how to take control

40 THE MALE EXPLAINEDCan you explain the male species? Psychologists Kate Swann and Kristina Mamrot have had a crack!

94 HARDCORE MUSCLE UPDiscover what it takes to be a Strongman

30

Model: Joel BushbyCover Photo & Design: Dallas Olsen

Sonny Brown

60

64

8614

100

every issue

14 LATEST RESEARCH SAYS

18 YOUR QUESTIONS ANSWERED

20 FITNESS WORLD NEWS

22 HEALTH CHECK

26 BODY PART EXPLAINED

64 SEASONAL TRAINING

100 CAREER STORY

104 UNIQUE FITNESS APPROACH

110 MONEY

114 FASHION

124 MY GIRL’S BEST WORKOUT

128 STUFF

138 COMPETITOR PROFILE

140 GADGETS

142 SUBSCRIPTIONS

MARK VISSER

Aleks Keric

TRAININGMM

H

By Sonny Brown I Photography Dallas OlsenDumbbells - cyBerfIt

AbdominAl destruction Workout

Hi, my name is Sonny Brown and I am a published Australian fitness model. I run my own business called Greater Heath, specialising in competition preparation, boot camps and one-on-one personal training. I have also been voted Asia Pacific People’s choice fitness Model champion for 2013. I am an advocate for the fitness lifestyle and love what I do for a living. I get to help others reach their best both physically and mentally via training and nutrition. I live on the Gold coast. I love the beach, my family and being in great shape. My goal in life is to help others realise that fitness or weight training is so much more than just the physical. Anyone can achieve their dream body with hard work and dedication.

I see a lot of guys and girls get their body fat low enough to see abs, but they are lacking the muscle growth in the abdominal region.30 JAN/FEB 2013 | Men’s Muscle & Health

INTRODUCTION:

the basis of this workout is to build a strong six-pack. the exercises I have included are based around building rather than shaping. I see a lot of guys and girls get their body fat low enough to see abs, but they are lacking the muscle growth in the abdominal region. this workout is not overly advanced, but the exercises will take some practice to perfect. I feel form is the most important element with any weight training

exercises, followed by range of motion, rep speed and finally, weight. I believe if you follow this method you will build a well-rounded physique. you must treat the abdominals in the same way. you must isolate this muscle group and give it specific attention to see results. Don’t rely on 100 crunches a week to build the six-pack you dream of. I have structured your six-pack destruction workout in the same manner I would structure a chest or leg workout. I will start with the biggest exercise

and after one warm-up set, will go straight into my max lift. this workout should take no longer than 40 mins while keeping rest periods at a minimum. for the beginner, your rest period is one minute, for the advanced, 30-45 seconds maximum. the benefits of this workout will include advanced flexibility, a stronger lower back, increased fitness and looking great on the beach this summer. your abdominals work as a large stabiliser muscle, meaning you are actually using

them daily without specifically training them. We want them popping, so let’s go to the gym and give this workout 100%. If you are already training abs in the gym and would like to incorporate this, I would suggest one day on, one day off for a month. If you would like to start training abs in the gym and haven’t in the past I would recommend trying this on a Monday and again on a friday, and repeat for a month.

sonny brown’s Abdominal destruction Workout

1. Hang from a chin-up bar with both arms extended using either a wide grip or a medium grip. Scoop your dumbbell from the floor using both feet or get a gym partner or friend to help. the legs should be straight down with the pelvis rolled slightly backwards. this will be your starting position.

2. raise your knees up to your chest. exhale as you perform this movement and hold the contraction for a second or so.

3. Go back slowly to the starting position as you breathe in.

4. As you start to fatigue, simply drop the dumbbell from feet and finish with nice slow movements to make your total reps.

Hanging Dumbbell Knee Crunches

Men’s Muscle & Health | JAN/FEB 2013 31

nutritionMM

H

Here is your guide to convert your modern-day diet and lifestyle to that of a healthy and strong hunter!

Let’s start at the beginning: tens of thousands of years ago humans thrived on the land. We ate what we could find: meat, fish, fowl, fruits, vegetables, nuts and seeds. We were lean, athletic and active, so what happened? Agriculture; we introduced grains, legumes and eventually processed food.

Why should you go Paleo?Cows eat grass. Lions eat meat. So why do we eat man-made trans fats and high fructose corn syrup? It is all well and good that we are now smart enough to evolve, but at the pinnacle of human development, our modern food manufacturing

processes have not created a race of super-humans in possession of great health and longevity. Actually, it has created quite the opposite. Humans today may be suffering more chronic and debilitating diseases than ever before, and there is little doubt that our lifestyle and food choices play a major role in this. According to S. Boyd Eaton, publisher of Paleolithic Nutrition in the New England Journal of Medicine, our digestive systems haven’t had the time to adapt. They function at optimum levels and are more likely to remain disease-free when we eat as we were designed to.

“We are the heirs of inherited characteristics accrued over millions of years,” Eaton said. “The vast majority of our biochemistry and physiology are tuned to life conditions that existed before the advent of agriculture some 10,000 years

ago. Genetically, our bodies are virtually the same as they were at the end of the Paleolithic era some 20,000 years ago.”

A Paleolithic, Paleo, Warrior, Caveman, Primal, Stone Age, Hunter-Gatherer diet is about choice. Paleo is choosing food based on your evolutionary metabolic condition and avoiding recent, Neolithic-era agricultural and processed foods.

A Paleo diet can be seen as a way of life. Once Paleo living is introduced into your kitchen not only will you will feel better, but you can increase insulin sensitivity and your digestive system will also thank you for it. A leaner, healthier physique is a by-product of Paleo nutrition.

Loren Cordain, author of The Paleo Diet and Colorado State University professor, agrees that

Going Caveman!

For many years we have seen diet trends come and go, but there is one super-trendy lifestyle that is retro and has been there since the dawn of time: paleo.

By Penny Lomas

Phot

o cr

edit

shu

tter

sto

ck

56 jan/feb 2014 | Men’s Muscle & Health

KETTLEBELLKLASSICS

Men’s Muscle & Health | JAN/FEB 2014 75

By JOEL BUSHBy I PHOTOS DALLAS OLSEN LOCATION: ANyTIME FITNESS NOOSA

THE KETTLBELL MIgHT JUST BE THE BEST TOOL THErE IS FOr yOUr PrOgrAM.

If you want a strong backside, using the kettlebell will give you explosive, violent hips and fat loss. The kettlebell swing burns a whole heap of calories per minute, not to mention builds a great gluteus maximus. This movement can demolish fat, build strength and im-

prove cardiovascular fitness. These exercises tend to focus on numerous muscle groups all at once, therefore they are effective for cutting fat and boosting your metabolic rate. It is also a great way to build muscle mass and take your results to a new level. These exercises should be done at least two to three times a week with other active exercises.

Position: feet wider than shoulder width apart and toes splayed out slightly, hold the kettlebell in both hands, squat so the kettlebell touches the ground, keeping your chest proud and back straight. Return to standing position. Good control, slow tempo and tense your glutes at the top of the motion. As you go down lower, you will call into play all the muscles listed above.

1 tARGets: gluteus maximus, quadriceps, hamstrings as well as core to a large extent.

SUMO SQUAT (kettlebell)

76 JAN/FEB 2014 | Men’s Muscle & Health

3 sets x 15 reps

WORKOUTMM

H

I have been very active and into fitness for most of my life. I cannot imagine life without my man, weights, the beach, our puppies and family. One big passion of mine is also salsa dancing.

My girl’s best

workoutSancha Keric

I became involved in serious fitness and competing about a year ago and have done unimaginably well in my short time on stage.

Receiving a full sponsorship within the first few months of competing from my amazing sponsors (Athletic Asylum in Brisbane’s Wynnum) is my biggest fitness achievement to date. They look after me incredibly well, allowing me to focus on my training, and provide me with my supplement and training venue needs. I can’t recommend the team enough!

Stats Height: 172cm Weight: on season 57kg, off-season 59kg

PHOTOTOgRaPHy - Dallas OlsensHOT On lOcaTiOn - WORlD gyM asHMORe gOlD cOasT

124 JAN/FEB 2013 | Men’s Muscle & Health

142 JAN/FEB 2014 | Men’s Muscle & Health

Upon its release in Australia, SLY became an instant hit. The products sold out so quickly that the team immediately knew they were on to some-thing. “Australians loved the products, because they look good, they’re fun and affordable,” says SLY’s CEO Alex Rich. The inspiration for the range comes from Australia’s beautiful beaches, the surf and a powerful youth culture that surrounds the brand at the scenic Gold Coast. So far, the most popular style has been the denim underwear. The undies seriously look like a pair of jeans. The idea came from those moments when you find yourself with your pants at your ankles and the embarrass-ment that comes with being exposed in front of provocative onlookers.Only a few months down the track and the Gold Coast-based company is launching its famous undies to the world. Combining comfort with style, SLY is set to repeat the success down under around the globe.

SLY offers two exclusive cuts “Rest Easy” (Briefs), “Work Hard”, an extra com-fortable Boxer Brief, and “Play Harder” - a Boxer Brief with added length in the legs to provide more support and comfort. All styles include a convenient pocket on the right leg.

www.slycollective.com.au

SLY MEN’SCaught with your pants down? australian brand sly ColleCtive is taking its underwear to the world.

SUBSCRIBE

WIN YOURSELF

WIN 10 packs - RRP $125 each

SUBSCRIBESUBSCRIBE

Muscle&HealthMAGAZINE

Men’s

(6 issues) to Mens Muscle & Health for $50 inc GST

My details

Mr/Mrs/Miss/Ms

Street Suburb State

Postcode Phone

Email I do not wish to receive promotional material.

PayMent details.

I enclose my cheque/money order for AUD$ payable to Muscle Up Media

Postal address: PO Box 1068, Ashmore City, QLD 4214

Visa Mastercard Amex (Amex add 3%)

Card No

Cardholder name Signature Expiry Date

ALL NEW

Muscle&HealthMAGAZINE

Men’s

SUBSCRIBESUBSCRIBE

SUBSCRIBE