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What Mat Fraser Eats Every Day for CrossFit Games Dominance

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After Mat Fraser, the five-time CrossFit Games champion and the “Fittest Man in History”, has withdrawn from competitive CrossFit, the veil of secrecy about the GOAT begins to lift – both in training and in nutrition.

In the latest Fra5er episode, Sammy Moniz, founder of Feeding the Frasers, took viewers through a typical day of what five-time champ Fraser ate during the competitive season. Spoiler alert: there is a lot to eat.

“It’s all very high-calorie food, it’s high in carbohydrates,” says Fraser at the beginning of the episode. “I haven’t had much of this stuff in a long time and it looks good.” (Continued below)

Unfortunately, the couple omits the specific macronutrient numbers and amounts in the meal, but it’s a never-before-seen glimpse into what powered Fraser during his time at the helm.

First and foremost, of course, is breakfast at 8 a.m. “I hate eating real food for breakfast,” Fraser admits. “I hate breakfast. Hate it, hate it, hate it.” To make it easier for him – and, as Fraser explains later, to “start with the calories” – Fraser has a bowl of yogurt with cereal and berries, served with strong coffee, of course. “It’s cute, super easy, and would prepare me for my first workout,” says Fraser.

Depending on Fraser’s daily training schedule, this was the typical first meal of the day that preceded his first training session and then the second meal of the day: a bowl of strawberries, served with cream cheese on a bagel, scrambled eggs and bacon. All of this was to Fraser’s displeasure. “I hate feeling full first thing in the morning. In fact, I hate feeling full until night.”

After the hot breakfast, there is a training session in which Fraser eats something small. Moniz explains that this could usually be a Fuel For Fire smoothie – which would be “three if we were in the top training of the games,” says Fraser – a “fun-sized” snickers bar, fruit snacks, Gatorade, or two protein shakes 50 g of whey protein per shake. Often, depending on Fraser’s training plan, it can be a combination of these throughout the day. “I would sip the protein while exercising and then [drink] the Gatorade after whatever the toughest piece. “

Next meal three: a toasted sandwich with avocado and slices of chicken or turkey breast (Moniz gives no details), served with a bowl of chopped apples. Fraser would do this through his next workout of the day – which could be a “Zone 2” cardio workout, hill sprint, or some other session at his home gym – and into the evening.

“You came home, then had a sauna, showered and dinner was usually around 7pm, that was that huge plate of food,” explains Moniz.

Mat Fraser during the 2020 CrossFit Games in Aromas, California

Courtesy CrossFit Inc.

“I try to eat as few bites as possible until I finish exercising for the day,” says Fraser. “I came home from my second training session and it was a regular dinner – a steak, a vegetable, and a starch. It was usually just a mountain of white rice. ”

At this point, Fraser has consumed his main meals and entered the “middle school” snack world. The dessert would be mini wheat with whole milk – “more calories, pack them,” says Fraser – and “something simple” like a banana with peanut butter and jam. Even though Fraser went to bed at 10 p.m., he often got up at night to make chicken tenders or eat a protein bar because he admits, “It’s just on my mind that I can’t go to sleep on an empty stomach. A full stomach helps me fall asleep. “

When it came to competing in the CrossFit Games, meals stayed broadly similar – although the couple explained the amounts were shifted, protein reduced, and carbohydrate increased, but Fraser was interested in as little as during the events possible to change. It would also upgrade to a full size Snickers bar. Interestingly, Fraser would be cutting out dairy products in the weeks leading up to the CrossFit Games. “It’s a highly flammable food and you’re stressing your body, so let’s take one of those factors out.”

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Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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Men’s Health

These 7-Minute HICT Workouts Lead to Serious Fitness Gains

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Whether you call it Quarantine 15 or Covid 20, many of us have put on a few extra pounds in the past year when our routines were turned upside down and stress levels skyrocketed along with binge drinking and Netflix marathons. For some reason, it just seemed harder to find the time or motivation to exercise. We’re here to fix that while you can find seven minutes. That’s all it takes to fight (yes, fight) through a lightning-fast workout that will charge your body more than you think possible. No, a seven minute fitness high won’t get you going like Chris Hemsworth, but it can burn fat and build strength. “Some movement always beats no movement,” says Ebenezer Samuel, CSCS, MH’s fitness director, “especially when you are pushing your limits.”

So why seven minutes (instead of five or ten)? The key, according to a study by the Human Performance Institute in Orlando, is intensity. In a 2013 study published in the American College of Sports Medicine’s Health & Fitness Journal, researchers at the institute showed that a seven-minute exercise protocol based on high-intensity circuit training (HICT) can be effective. The paper’s authors developed a workout that combines full-body aerobics and resistance training in a fast-moving circuit, and their busy clients thrive and improve their fat-burning strength and endurance. And yes, you could exercise even less time as workouts as short as four minutes can be beneficial. But you’d have to train incredibly hard, at an intensity even greater than 100 percent of your VO2max (a measure of your cardiovascular performance). Meanwhile, a seven-minute session elicits a metabolic response while you can work with a more manageable 90 percent of your VO2 max.

These four workouts combine HICT principles with fun moves that will help you achieve a variety of fitness goals. Two of them will blow fat and build strength, and one will destroy your cardio fitness. The fourth focuses on recovery and relaxation of tense muscles. “Exercise is lotion,” says Dan Giordano, DPT, CSCS, who designed the recovery session. Every workout keeps you moving for almost every second of your seven minutes. Do one of these once a day, or to overclock your fitness, do it twice or even three times a day.

7-minute blaster with body weight

Jeff Allen

Raise your heart rate as you build strength and athleticism with this session from Jahkeen Washington, Men’s Health 2020 Top Coach Winner and Owner of JTW Fit.

DIRECTIONS: Warm up with a 30-second plank, 10 reverse lunges, and 10 jumping jacks. Then set a timer for 7 minutes. Do 10 rounds (yes, really) of the first 4 exercises below. Do 10 repetitions of each movement on the first round, then 9, and so on, until you have completed 1 repetition of each movement on the last round. Do you have more time? Do a hollow hold until the time runs out.

    Start standing up, feet shoulder width apart and abdominal muscles tensed. Bend your knees and hips and lower them until your thighs are parallel to the floor. Stand up and squeeze your glutes. This is 1 rep.

      Start in the push-up position. Keep your hands on the floor and jump forward with your feet. Get your hands off the floor. Reverse the trains to return to the start. This is 1 rep.

        Stand with your torso at a 45-degree angle to the floor with your arms hanging naturally. This is the beginning. Raise your arms until they form a T with your torso. Lower them. This is 1 rep.

          Start in a push-up position, hands a little wider than shoulder width. Bend your elbows and shoulders, and lower your chest to within an inch of the floor. Press Backup. This is 1 rep.

            Lie on your back with your arms and legs stretched out, your lower back pressed into the floor. Raise your shoulder blades and thighs an inch. Hold on until the time runs out.

            7 minute barbell destruction

            Single Dumbbell Destruction Jahkeen Washington Performing Pass Through Reverse Longe Tank and Shorts by Rhone Sneakers by Nike

            Jeff Allen

            Grab a dumbbell (or kettlebell!) And never put it down in this workout from Ebenezer Samuel, CSCS

            DIRECTIONS: Warm up with a 30-second plank, 10 reverse lunges, and 10 jumping jacks. Then set a timer for 7 minutes. Use a medium weight dumbbell or kettlebell. Do the following movements as a circle. Don’t rest between sentences; struggling to keep moving for the full 7 minutes. Keep track of the score and see how many rounds you can complete.

            • Pass-through reverse lunge

              Stand with a weight in your right hand, core and buttocks tensed. Step back with your left leg, then bend and lower your knees and hips until your left knee is an inch
              off the floor and your right knee is at a 90 degree angle. Bring the weight under your right thigh onto your left hand. Push through your right heel and stand up. Repeat on the other side. This is 1 rep; do 10.

              • Compensate Romanian deadlift in series

                Hold a weight in your right hand around your hips, torso, and buttocks. Keeping your hips and shoulders straight forward, pushing your bum back, and lowering your torso as much as possible without rounding your back. Take a break, then row the weight towards your rib cage. Lowering. Stand and squeeze your glutes. This is 1 rep; Do 8 per side.

                • Plank pull-through for rowing

                  Get in a push-up position, hands just below your shoulders, core and buttocks tensed, feet slightly apart, a weight just outside your right hand. Keeping your abs tense, grab your left hand and pull it under your left shoulder. Row it to your rib cage; Hold 1 count, then decrease. Repeat on the other side. This is 1 rep; do 10.

                    Starting from a standing position, hold a weight in your right hand on your shoulder. Bend your knees slightly, then explode upward, straightening your arm, forcing the weight over your head in the process. Lower the weight on your shoulder. This is 1 rep; Do 10 per side.

                    7-minute sprint at the speed of light

                    Light Speed ​​Sprint Jahkeen Washington Performing Sprint shirt, shorts, and trainers from On

                    Jeff Allen

                    Brooklyn Track Club’s treadmill Jes Woods leads you through a speed session smoking legs and lungs on a treadmill or outdoors.

                    DIRECTIONS: Warm up with a 30-second jog, then start exercising. Take deep breaths during the 30 second recovery window and go through hard when it’s time to run.

                    0: 00-2: 00 ➡️ Run at a moderate pace, about 80 percent of your maximum effort.

                    2: 00-2: 30 ➡️ Walk or jog to relax.

                    2: 30-4: 00 ➡️ Runs a little harder than at the start. This time you only run for 90 seconds.

                    4: 00-4: 30 ➡️ Walk or jog to relax.

                    4: 30-5: 30 ➡️ Run Hard. You only run for 60 seconds, so go all out.

                    5: 30-6: 00 ➡️ Walk or jog to relax.

                    6: 00-6: 30 ➡️ Here is your big finish. Run as fast as possible for 30 seconds.

                    6: 30-7: 00 ➡️ Walk or jog to relax. Enjoy the sweat.

                    7-minute crazy mobility

                    Mad Mobility Jahkeen Washington Performing Scorpion Stretch Tank and Shorts by Nike Sneakers by Apl

                    Jeff Allen

                    This full-body flow session from Dan Giordano, DPT, CSCS, Sports Medicine Advisor at Men’s Health, is pure back, shoulder and hip happiness.

                    DIRECTIONS: Work from one movement to the next and rest as needed. Take your time and take a deep breath with each stretch. Make 2 rounds.

                      Lie on your stomach with your arms stretched out to your sides. Lift your right foot; reach it via your left leg and aim for your foot to touch the ground. Stop and hold. Repeat back to the beginning and on the other side. This is 1 rep; do 8.

                        Sit on your shins, then move your right foot to the right, knees straight. Bend at the waist
                        and put your hands on the floor. Rock back gently and straighten the inside of the thigh of your straight leg. This is 1 rep; Do 8 per side.

                          Kneel on your right knee with your left foot on the floor. Put your hands together in front of you. Pull your left elbow back as far as you can, as if you were shooting with a bow and arrow. Extend your arm. This is 1 rep; Do 8 per side.

                            Kneel on your right knee with your left foot on the floor. Put your left hand on the floor. Extend your right arm toward the ceiling and straighten your chest. Squeeze your shoulder blades together. Back to top. This is 1 rep; Do 8 per side.

                            This story originally appeared in the June 2021 issue of Men’s Health.

                            This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

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Men’s Health

The Biggest Health Issues Facing Men

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June 14th to 20th Men’s Health Week and it is a kind reminder for all men to ponder what matters most – their health.

Men’s health deserves special attention because, statistically speaking, men are in worse health than women and that has to change!

In honor of this event, we’ve rounded up some of the top health problems men face today.

Major health problems for men

When it comes to issues that are prevalent in men, the Australian Bureau of Statistics found that these were the top 10 causes of premature death in 2016:

  • Ischemic heart disease
  • Trachea and lung cancer
  • Dementia and Alzheimer’s
  • Cerebrovascular diseases
  • Chronic lower respiratory diseases
  • Prostate cancer
  • Colon and rectal cancer
  • diabetes
  • Blood and lymph cancer, including leukemia
  • Suicide

The Australian Government’s Health Direct also points out a number of health issues in men, some of which, while not all life threatening, may be overlooked:

  • Androgen deficiency – occurs when the body is unable to make enough testosterone, which can affect the quality of life. Symptoms can include low energy levels, mood swings, irritability, poor concentration, decreased muscle strength, and low sex drive.
  • Depression and anxiety – Beyond Blue reports that 1 in 8 men will be depressed and 1 in 5 will have anxiety at some point in their life. The number of men who die from suicide is twice the annual national toll. Resources and support are available from Beyond Blue.
  • Erectile dysfunction – affects 1 in 5 men over 40 years of age. It’s not a disease, but it can sometimes indicate other problems like diabetes or high blood pressure.
  • infertility – It is believed that 4 in 10 cases of infertility are due to men. It’s usually caused by poor sperm transport, but can only be detected through medical tests. It’s important to get checked out by a doctor, as male infertility can sometimes indicate other problems, such as androgen deficiency or testicular cancer.

They didn’t include the man flu on the list, but everyone knows the symptoms of this one. Joking aside, if COVID-19 has taught us anything, it is that even the smallest cold is worth taking seriously.

Adopt better health habits

It’s easy to think of a healthy lifestyle as just eating, sleeping, and exercising, but none of that is worth anything if you ignore a serious health problem.

Better Health’s theory is that men can be in poorer health than women due to a number of factors. This includes things like long consultation hours that make it difficult to schedule a doctor’s appointment, more health promotion that is specifically targeted at women, and that our culture encourages men to be tough and independent, and that seeking help from a doctor this can threaten.

Despite these factors, individuals can still change something and that is exactly what Men’s Health Week is all about.

Healthy man suggests that all men remember that it is healthy to talk about their problems and not avoid any changes that they notice in themselves. If you have any concerns, it is worth consulting a doctor.

Men can also take control of their health by staying abreast of potential health issues that can affect them and knowing how to avoid them. A list of information sheets can be found here.

There are also a number of men’s clinics and hotlines available such as MensLine Australia at 1300 78 99 78.

Whether you’re participating in a fundraiser, sharing health information, or looking closely at yourself or the men in your life, anyone can contribute to Men’s Health Week.

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Men’s Health

Wear BLUE for Men’s Health

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Wearing blue

#ShowUsYourBlue on Wear BLUE Day, Friday, June 18

WASHINGTON, DISTRICT OF COLUMBIA, UNITED STATES, June 17, 2021 /EINPresswire.com/ – Blue has never looked better on you! Men’s Health Network (MHN) calls on everyone to wear BLUE on Wear BLUE Day, Friday June 18, in order to raise the health awareness of men. Studies show that men live sicker and die five years younger than women. Post photos of you, your employees or your favorite animal in blue with the hashtags #ShowUsYourBlue and #WearBlueForMen.

Wear BLUE is a year-round program launched by MHN to encourage men to choose a healthier lifestyle and schedule regular health visits to achieve longer, healthier lives.

Always the Friday before Father’s Day, which is June 18th this year, Wear BLUE Day is an opportunity for men – and those who love them – to really improve their overall health and fitness. Whether your husband, brother, father, son, or boyfriend, wearing BLUE is a simple gesture to show your care, and it’s a great way to highlight men’s health issues.

“The Friday before Father’s Day is always one of our favorite days of the year as we can further raise awareness of the health and wellbeing of men and boys across the digital media landscape,” said Ana Fadich-Tomsic, VP of Health Network for Men ( MHN). “Whether it’s for your husband, father, brother, uncle, grandparent, cousin, friend or significant other, MHN encourages everyone to join us this Friday to wear Blue for men’s health.”

MHN brings men’s health awareness to a wider audience to make real changes in the health inequalities and to help men understand the benefits of good health, prevention and regular checkups. Wear BLUE Day helps get the word out by creating greater awareness through this simple gesture of putting on any shade of blue. Healthy men and boys, like healthy women, mean healthy families and communities, and that’s good for everyone.

For social media news and pictures, download the toolkit or visit the website to find news in English and Spanish. To learn more about Wear BLUE Day or for more information, please visit WearBlueForMen.com

Men’s Health Month, Men’s Health Week, and Wear BLUE Day are sponsored by the Men’s Health Network (MHN), which maintains a list of experts and speakers on all areas of male health and wellbeing, including fatherhood.

Men’s Health Network, an international non-profit organization whose mission is to reach men, boys and their families where they live, work, play and pray with health prevention messages and tools, screening programs, educational materials, advocacy opportunities and patients Navigation. Learn more about MHN at www.MensHealthNetwork.org and follow them on Twitter @MensHlthNetwork and Facebook at www.facebook.com/menshealthnetwork. For more information on MHN’s ongoing Dialogue on Men’s Health series, please visit www.DialogueOnMensHealth.com

###

Brandon Ross
Men’s Health Network
202-543-6461
communications@menshealthnetwork.org

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June 17, 2021 at 8:38 pm GMT


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