Men_s Health Australia - April 2016__

04 / 16 ELITE

APRIL 2016^115

Get Underwear-Model Cut

YOU CAN ACHIEVE THE BEST SHAPE OF YOUR LIFE IN EIGHT WEEKS,

SAYS POC JOX MODEL MATTHEW CHAPMAN. FROM A DECENT BASE,

ALL IT TAKES IS SOME PINPOINT TWEAKS TO YOUR WORKOUTS AND DIET

GET

DROWN YOUR HUNGER

Here’s my secret for controlling

portion sizes: drink two large glasses

of water immediately before meals.

You’ll have a feeling of fullness

before your first mouthful.

MOV E I T TO L O SE I T

Straight cardio is a must. In the course of a

week, make time for one 40-minute steady-

state session (a brisk walk first thing in the

m o rn ing) and t wo H I I T wo rkouts (ho p on an

exercise bike or treadmill – sprint for 40

seconds then coast for 20 seconds; repeat

for 20 minutes).

FA C E FAT S

Most models cut carbs when they’re

shredding. That’s not what I did before

my Poc Jox [compression underwear]

shoot. I reduced fats instead. This meant

I had more energy and wasn’t nearly as

g rum py as I ’ ve be e n in the past.

AS TOLD TO DANIEL WILLIAMS

FUEL TO RULE

Normally, I train mornings

on an empty stomach, but for

the extended sessions that I’m

recommending, you need to carb

up pr e - wo rkout. Take your pi c k of

fruit , b r own ri c e o r swe et potato.

E xc e pt fo r e ithe r s id e of your

workouts, favour veg

over grains.

PUT MEAT IN

THE SANDWICH

You may need to drop upwards of four kilos

of lard to get the model look. As well as

heavy lifting, the key to keeping all your

muscle while shedding weight is protein:

each day, aim to consume 2.5 grams per

k il og ram of body we ig ht. I d o that with

chi c ke n , steak , eg g s and whey powd e r.

CAN’T SLOW DOWN

You need to quit taking long

breathers between sets and

bid adieu to r e st days until

you’ve hit the mark. When I feel

like I need a day off in the

lead-up to a shoot, I skip rope

for 20 minutes instead.

BURN BLUBBER

Torch definition-hiding fat with

moves that get your heart pumping

like a Miami nightclub. Burpees and

box jumps are unbeatable. Squeeze

them in between sets during an

arm workout.

LOAD UP

Going from good to great means extra work

in the weights room. Whatever you’ve been

doing, tack on hypertrophy training. That

means caning the big exercises (squats,

deadlifts, bench presses, bent-over rows) in

the e ig ht- to 12- r e p rang e. D o five we ig hts

workouts a week, plus cardio.