Australian_Mens_Fitness_April_2017

● Game Changers Get lean

32 MEN’S FITNESS APRIL 2017

In our head-to-head salad contest, the

ingredients in green came out on top:

Afteralltheholidayfeastsandsummer

barbiesmostofusarereadytoraceback

tothesalvationofthesaladbar.Thehuge

choiceofingredientscanbedaunting,though,sowe

comparedthemostpopularsaladfixingstoseewhich

havethefewestcalories,themostnutrientsandthe

best chance of keeping you full all day.

From top: Jens Mortensen/Gallery Stock; TVK888/Getty; Juliachka/Getty

Salad bar

smackdown

¼ CUP ALMONDS

=

1 GOLF BALL

PORTION

OF THE

MONTH

MF TOP PICK

Sumo Salad

Spinach ORMixed leafy greens

Chicken ORSteak

Kidney beans OR Black beans

To f u OR Egg

Salmon ORTuna

Cheddar OR Feta

Cauliflower OR Broccoli

Almonds ORWalnuts

Bacon OR Ham

Tomatoes ORCarrots

Beetroot OR Red cabbage

Spinach is packed with vitamins — not the case

with mesclun, a combo of less nutritious greens.

Three times leaner, with half the calories and more

protein, chicken easily beats steak.

All beans are similar in nutrients, but we give black

beans the edge for slightly higher protein and fibre.

While tofu wins “calories by weight”, near-

perfect eggs have more protein and vitamins.

Tuna is a bit leaner and has more protein, but

salmon has near triple the heart-smart omega-3s.

Feta has about half the calories of cheddar and

is almost 30% lower in fat.

These veggies are similar in calories, but broccoli

has more calcium, iron and vitamins C and K.

You can’t go wrong with nuts, but almonds have

better macros for fat, protein and vitamin E.

An easy choice: Bacon has almost five times the

fat of ham and more than three times the calories!

Tomatoes ace out carrots for their slightly better

carbs and calories.

These two are much the same in nutrients, but we

pick red cabbage for more vitamin A, B 6 , C and K.

Though similar in macros, raisins have less sugar

— dried cranberries often have added sugar!

Dried cranberries OR Raisins

A good salad is light

on fat and high in

vitamins and fibre.

Order a

diet-friendly

salad — by

choosing

from

our list of

champs.

Our “bar” fi ght winners

What’s the minimum

amount of exercise

I can do and still see

results?

■ What year did

you graduate from

the University of

Underachievement?

Seriously, “the

minimum” — that’s what

you want to know?

The way you do

anything is the way you

do everything. Think

about that: If you look

for the minimum you

have to do, you’ll get the

minimum out of it. And

that’s across the board

— you’ll always leave

something on the table

and never reach your

full potential.

So, fine: If you

follow government

health recommendations

to get at least 150

minutes of moderate

(or 75 minutes of

vigorous) aerobic

activity a week,

and pair that

with a decent diet

and adequate sleep,

you won’t become

morbidly obese.

Or you can aim for 45

to 90 minutes a day, five

to six days a week, with

workouts that combine

multijoint strength

moves and high-

intensity intervals (plus

some steady-state

cardio before or after),

and eat clean food,

drink lots of water and

shoot for eight hours

of sleep a night, and

see what those results

look like.

Your life, your choice!

THE FLAB

BLASTER

FAT-LOSS TIPS FROM

THE WORLD’S MOST

FAMOUS TRAINER

BY GUNNAR PETERSON

A

You don’t have to be a salad-dodger anymore. Nor

do you have to waste valuable video game-playing

time making one. Sumo salads are created fresh to

order and can be tailored to high-protein, low-carb,

low-cholesterol, low-sugar, low-fat or dairy-free

diets. Check out one of their many bars across Australia.

sumosalad.com