Men\'s Health Australia - 11.2018

SONNY RAMIREZ/ILLUSTRATION ROOM

November 2018 25

METABOLIC

CHAOS

You’ll burn more kilojoules

doing this old school 10-minute

circuit than by jogging for

an hour, says MacDougall.

Perform each move for 15

seconds, rest for 15. Complete

the sequence 3 times

every day, he says, you might get
that 100 per cent return. “But
what happens if you trained for 10
minutes in the sweet spot? Would
you be better off
doing a few sets to
failure of a total-
body exercise
than spending 20
minutes on biceps
curls? Would
you be better off
doing a few all-out
hill sprints than
jogging for 40
minutes?” The
answers are yes and yes.
Remember, says MacDougall,
“your kids don’t care how big

your guns are or how much you

can squat. They just want you

to be able to chase them around

the park, lift them up and swing

them. For me now

the priority is

mobility.”

MacDougall

says his imaginary

personal trainer

is his 70 -year-

old self, who

makes him train

cleverly, using his

bodyweight rather

than barbells.

“Push, pull, hinge, stabilise

and rotate. They’re your five

movement patterns,” he says.

“Real strength is being able to

move your body in different

planes. I don’t want to run over

the top of guys anymore.”

His main message is to keep

the exercise and nutrition caper

straightforward. He opposes

adherence to specific diets

like paleo and keto because

this fosters an all-or-nothing

approach that rarely ends well.

“When you get a f lat tyre you

don’t get out and slash the other

three,” he says. “You change

the f lat one and go again. Same

with food. Guys will have a lapse

and go, ‘Oh, bugger it’ and eat a

family-size pizza. Life isn’t about

absolutes. It’s about balance.”

3 ||Skipping

MacDougall

doesit sans

rope – your

call.Either

way, aim

for speed.

RECOVERY HACK

Research has found ‘contrast

showers’ help you recover 30

per cent faster from intense

exercise, says MacDougall.

Switch the water temp

between hot and cold every

two minutes for five cycles.

1 || Star Jum

Stand, ar

at your

sides, fe

together.

Jump and

spread.

2 || Running On

The Spot

Go hard,bringi

your knees up

high like a

sprinter and

pumping your

arms. Optional

finish with a

Lightning Bolt

ing

l:

t.

mp

rms

eet

.

4 || Ups and Downs

Sit cross-legged on

the floor. Now get to

your feet. Faster!

5 || Walk/Run

Go in one

direction

for 30 seconds

and then come

back. Done!