USE THE WIN­TER WISELY

Men's Health (Australia) - - Elite -

MAGIC MOVE

For ex­er­cises that change the way you look, it’s hard to go past the dumb­bell lat­eral raise. It makes your shoul­ders look broader and your waist nar­rower. Per­for­mance tip: go light and slow, pro­long­ing time un­der ten­sion by stop­ping short of bring­ing the weights to­gether at the bot­tom of the move.

LESS IS MORE

I’m not a fan of the bulk-and-cut ap­proach. I’m lean all year round. Do you re­ally need to be big­ger for the sake of it? Do you re­ally need more mus­cle – and the ex­tra fat that gen­er­ally comes with it? Or would you look bet­ter leaner, with vis­i­ble abs and sep­a­ra­tion be­tween your mus­cles that makes you look big­ger any­way?

SOURCE OF POWER

Use the win­ter to re­lax a lit­tle on how you get your carbs. As long as you keep them to 35 per cent of to­tal kilo­joules, you can af­ford to get them from a va­ri­ety of foods and not just brown rice. In­clude var­i­ous whole­grain ce­re­als like Weet-bix and the bet­ter crack­ers like Ryvita. If it’s not sug­ary then it’s okay.

GIVE ME A “T”

As a di­eti­tian I un­der­stand how im­por­tant nutri­tion is to your aes­thetic goals but I also know it can be kept sim­ple. Diet comes down to the three Ts: 1. TO­TAL (kilo­joules): with my di­men­sions I shoot for 8,800 kj per day. 2. TYPE: For abs that pop aim for a macronu­tri­ent break­down of 40 per cent pro­tein, 35 per cent carbs and 25 per cent fats. 3. TIM­ING: Five or six small-to-medium meals spread through the day.

TRAIN FOR PER­FOR­MANCE

Guys say they don’t need to be cut in win­ter when they’re cov­ered up. Fair enough, I guess, but still stay away from out­dated ter­mi­nol­ogy like “bulk­ing”. Re­lax your diet a lit­tle while fo­cus­ing your train­ing on a goal like in­creas­ing strength. Lift heav­ier. Try to hit some PBS.

LEAN MA­CHINE

If you re­ally do need more mus­cle, the best time to build it is when your body-fat per­cent­age is rel­a­tively low – 12 per cent or lower, say. Your body copes much bet­ter with ex­tra food when it’s trim be­cause your me­tab­o­lism’s work­ing bet­ter and is more likely to shunt the kilo­joule sur­plus to your mus­cles rather than store it as fat.

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