Men’s Health Australia — September 2017

TURN TO THE DARC SIDE

This DARC workout will have you simultaneously

building muscle and shedding fat

WHAT TO DO You will target each body part a

minimum of once per week, with the exception of

your core and legs, which will be getting worked

more often. Move directly from the resistance

exercise into the aerobic one. That’s one round.

Do four rounds of all 13 supersets.

KEY POINTS

Emphasise strict form over load.

Minimise rest between rounds.

Use a rep range for the strength moves of 8-12.

Do two minutes of activity, ranging between 10

seconds at moderate intensity and 20 seconds at

full tilt, for the conditioning exercises.

Remember to do the finisher at the end of all

workouts.

Repeat one of these workouts – ideally, the one

targeting your lagging body part – on Wednesday,

Saturday or Sunday.

Scaling the

heights:hard

training will

take your body

to another level.

PREPARE FOR PAIN

“Transforming your body is tough.
I can’t say it any other way. It’s been
very hard work that required a level of
commitment I didn’t know I had in me.
I knew I had it when it came to music,
where I feel confident. But I didn’t feel
all that confident with working out and
committing to a diet,” says Sebastian.

LEAVE YOUR EGO
AT THE DOOR

“I’ve been going to the gym on and off
since I was a kid, and I used to think
it was all about pumping the heaviest
weights you can as quickly as you can.
“Now I don’t really care what weight
I’m pushing. I’m caring more about the
form I’m using. Slow. Squeeze. That’s
the language I’ve been hearing from
Chief and Em, and I hear it in my head
now when I train myself.”

TRUST YOUR BODY

“In your mid-30s everything gets a
little tougher. You start to battle things
like your metabolism and injuries.
Things creep up on you. I used to play a
lot of cricket and Aussie Rules, and I’ve
got some lingering issues.
“I know there are a lot of people
in my boat. My advice would be just
to dive in and believe in yourself.
Believe in your body. My lower body
had basically switched off to protect
itself. Now it’s firing again. I’m doing
pistol squats. I’m holding kettlebells
and medicine balls and jumping onto
boxes. There was no way in hell I was
doing any of that before. I was seeing
physios multiple times a week. Now
I’m pain-free.

GUY WISDOM

‘‘My advice would

be just to dive in

and believe in

yourself. Believe

in your body’’