Men’s Fitness Australia – June 2017

12 MEN’S FITNESS JUNE 2017

Q

My shoulders lack

definition. What

can I do for a more

sculpted look?

The exercise we’re about to

describe engages the three

heads of the deltoids: front, side

and rear, for a rounder, more

“cannonball” look. Load the

torsonator at your gym with

enough weight to put strain on

your upper body. Standing up

straight with feet shoulderwidth

apart, push the bar out and up as

if you were doing a lateral raise.

Do three sets of 10 reps on each

arm every day of the week and

you will start to see results in

little over a fortnight.

Q

There’s a rumour going

around my gym that too

much protein makes you

f a t. I s i t t r u e?

Now, as dudes who eat roughly

ou r b o dy we ig ht i n ch i cken

breast every week, it’s in our

interests to put this rumour to

bed. A widely cited study in the

Journal of the International

Society of Sports Nutrition

found that when healthy,

resistance-trained guys upped

their protein to 4.4g/kg/d —

that’s five and a half times the

recommended daily allowance

— their body fat didn’t go up

whatsoever over two months.

What’s more, a small 2016

study published in the Journal

of the International Society of

Sports Nutrition found that

when healthy guys ingested

up to 3.3g/kg/d of protein and

continued their normal.

strength regimen, they

actually lost fat over the

four-month period. The only

drawback is if you suff er from

kidney problems. In such a

case, see your GP before you

increase protein intake.

Q

Can you suggest a

20-25 minute workout

that will totally blast fat?

Try this hardcore circuit

for great lard-melting results:

15 pushups, 10 kettlebell

thrusters, 30 seconds of

star jumps and 10 dumbbell

squat punches. Once

you’ve finished all exercises,

rest for 30 seconds. Then

repeat the entire circuit

for 12 rounds.

First, get moreprotein — it keepsyou feeling fuller than any

other nutrient. A 2014 Universityof Missouri studyfrom the

US compared protein- andfat-rich snacks andfound that

evenwhenthenumber of caloriesin all thesnackswere

the same, subjects who noshed on protein stayedfuller

longer and ate less at the next meal. Another strategyis

portion control. A 20 15 study in thejournalAppetitefound

thatpeople who ate their snacks out oflargerpackages

seriouslyoverestimated the size ofone “serving.”

Translation: Ifyou eat from a trough,you’llpig out more.

Q My willpower is

hopeless when it

comes to snacking.

Any ideas on how I

can stiffen my

resolve?

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