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Men’s Health

This Dad Lost 66kg By Cutting Excess Calories



In my life before the craziness of the lockdowns of the last few years, I traveled extensively for work, so I generally ate out for breakfast, lunch, and dinner. Access to “healthy” food is sometimes limited and the ease of comfort food has usually become my standard. As far as I can remember, I was always a tall size during my school days, and apart from a few occasional activities with my daughter, I was rather inactive in my daily activities.

If you had asked me back then, I would have said that I felt “good” and “healthy”, but deep down I knew that I wasn’t in the biggest headspace and that my head was burying myself in the sand.

Starting a family with my wife was a great feeling, but I found that I was neither giving everything nor giving them what they deserved from a father and husband. Instead of going to the park with my little daughter, I fell on the couch in front of the TV at the end of the day and was so impressive at this young age that it struck me that I set a bad example for her.

As she began to mirror some of these bad habits, I realized that I actually needed to fix them in myself and set a healthy example for her.

Add to this an ever-growing list of health problems, and I eventually realized that I had to do something so that I could be there for my family instead of ending up in a grave before my time.

Essentially it took me 12 months to lose the weight and I have been on it for 3 months now.

Most of my weight loss is due to controlling my diet.

Since I didn’t have to travel due to Covid, I was able to organize and plan my meals. Preparing it daily allowed me to control my calories and reduce the excess from each day rather than just eating what was convenient.

I only focused on training at the end of last year so that I could start training in September with a great movement coach as a starting point and then expand that with a new CrossFit challenge with a supportive local crew.


When I first met Rob from Movement and Health Solutions, I was very open about the previous lack of willpower to stick to a fitness program and didn’t want to be yelled at and flogged during the process. I’ve never really responded well to this type of coaching.

So we worked through what I wanted to achieve using his business.

Growing up at 40, all I really wanted to do was be healthy and prolong my life. I knew I would never become a competitive weightlifter or have a lean beach body, so he was essentially asking me, “Do I want to be able to go down and” be physically self-sufficient in my 80s and beyond?

With that, we focused on my lack of flexibility and the movements I needed to get my body back on track for harder exercises and longer running distances.

When I started exercising intensely with CrossFit FeelGood in Hornsby (about 3 months later), I came across a whole new world of muscles that hadn’t been exercised in years. So Rob adjusted my weekly stretches and movements so they could properly engage. That in turn allowed me to really work on improving my techniques.

According to the books, my strength development stats were pretty slow, but when I think back to my first session with Rob – I didn’t want to be a weightlifting champion, I just wanted to be able to do the exercises properly. I’m sure if I looked at my first few squats and different CrossFit moves etc compared to now, they would look very different. I still can’t do much, but I’m getting a lot closer than ever.

One week of training

With Rob, he gave me some ‘homework’ to focus on in our face-to-face sessions, as well as a series of movements from videos shared through messages.

I could probably describe each session as a huge stretch class, but I always worked up a sweat and no doubt my core was busy.

We often joke that we get our clients’ shirts that say ‘This is harder than it looks, try it’ because it all looked so humble on the surface when he showed it to me, but about the third set it burned.

And those damn vipers, he loves vipers. I know they are a very useful device, but it’s so hard to hide behind. They really show my skills in my movement.

Every week I had aimed for a session with Rob, 3-5 CrossFit classes and 3-4 runs per week with a mix of short and sharp (3-4 km) and then longer distances (about 6-7 km longer for me) . . I haven’t paid much attention to my pace yet and really just tried to find my happy place for speed that allows me to keep running and not burn out.


I don’t go into calorie counting and macros as I don’t really have the patience. My choices now are exactly what would be considered a healthier and more sustainable option compared to strictly counting numbers.

Typically my day would consist of the following meals:

Breakfast: Chobani Greek yogurt with mixed berries and a scoop of Brookfield Museli (this stuff is the bomb).

In the morning: various nuts and or banana.

Lunch: 100 grams of protein, leftover vegetables from the previous dinner or fresh salad wrapped in wraps. I love my tomato, cucumber, baby spinach and a little bit of feta for lunch or various homemade soups.

Afternoon Tea: This was always the toughest part of the day, had to fight against the urge to snack. So would try again with a small amount of cheese, nuts, or meat.

Dinner: again different types of meat with salad or vegetables.

I didn’t go on a keto diet (I don’t measure carbohydrates, etc.) or have purposely omitted bread and pasta, etc. But it’s foods that have boosted my cravings in the past, so I personally stay away from them now.

In trying to make my new lifestyle a part of my daily routine, I forget where I come from, so I really need to take a step back and acknowledge what I’ve accomplished before I realize how much better I feel, and i really am i love my new positive attitude and attitude.

My ultimate goal is to convey a healthy message to my daughters and to be there for them when it matters in the future as they grow up.

My goal for the race is to finish it under 70 minutes continuously, but the whole idea is still so absurd compared to what I would have considered 18 months ago that even if I stop 10 times, I would must and need 2 hours, feel an amazing crossing will cross the finish line and in the end my wife and girls will be waiting for me.

What is my next goal? I really don’t know, but it’s exciting to think that if I have a moment of madness and sign up for it, I could try a half marathon one day.

It’s a comment that gets tossed around a lot, but it’s so true and one that you won’t appreciate until you do. “I just wish I had started earlier”.

So all I can say is go out there and just take the first step. Do it a little, and then a little after that, and then, before you know it, you’ve come further than you could imagine.

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Men’s Health

Dwayne ‘The Rock’ Johnson Explained Why He Doesn’t Have Six-Pack Abs



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Before we start, let’s agree on something: For someone who is nearly 50 years old, Dwayne ‘The Rock’ Johnson is in incredible shape. As someone with a background in professional American football, wrestling and performing hardcore action scenes – with decades of strength training under the (weight) belt – DJ is a fitness icon for men half his age and has made a name for himself made by Hollywood’s strongest leading actors.

These physical skills are what power tens of thousands of frantic Google searches as those desperately looking for Johnson’s workouts try to find the plan that got him into such gigantic shape. But the internet has defied one mystery: Where are Johnson’s six pack abs? He’s got the core strength and low body fat required to make them pop, after all.

That was the question Johnson asked during a recent WIRED “Autocomplete” interview in which DJ answered some of the internet community’s most burning questions. The question read by his Jungle Cruise co-star, Emily Blunt, was, “What’s wrong with The Rock’s abs?”

“That sucks!” replied Johnson to the question that struck his body. “There’s nothing wrong with them, no. Here’s the thing. I think because on Instagram all these Instagram fitness models have these incredible six, eight, 12, 24 packs.”

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“I have a five and a half pack, sometimes a four and a half pack,” he continued. “But the problem was – which a lot of people don’t know – I ripped the upper part of my thigh off my pelvis in a wrestling match and it popped, in a wrestling match.

“And then it started a chain reaction and tore my abdominal wall, so I had to do emergency surgery with a triple hernia, one tear, one tear, and one tear.” [pointing to each tear].

Sounds like a tough ride – one that will definitely ruin any unwarranted keyboard comment. “Those bastards who google what’s wrong with the abs on The Rock? ‘ Well, it’s called a 45 minute wrestling match and the top of my quad popped out of my pelvis and my adductor popped out of my pelvis, “said Johnson.

“And the pain I’ve been through … I have to fix this shit. I’ll google what got over The Rock?”

Very good reason, you will agree with me.

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

Why Winter is The Best Season for Bulking



With the lack of beach days forcing you to put up with it all and minimal impromptu parties popping up on the calendar, there’s relatively no need to wear a chiseled six-pack year round. Therefore, winter is the best time of year to build as much lean muscle mass as possible. For those unfamiliar with the concept, it should be made clear that bulking doesn’t translate directly to bodybuilding (aka You Won’t Walk Away Like the Michelin Man).

How do i start?

The most important thing is that to build muscle you need to eat a lot more. The reverse formula for what it takes to lose weight, bulking, requires you to expend more energy than the body needs while at the same time giving some of that energy, e.g. Through regular and strenuous physical activity to build muscle mass.

The amount of food you need to eat varies from person to person and takes into account your current physique and fitness goals, which is why I recommend that you always seek advice from your doctor. For some, it might mean adding an extra can of yogurt to your morning cereal, others need to include a different meal each day, but you want your wellness journey to be tailored just for you.

Wait … am I not getting fat?

While it may be a cause for concern for some, fat gain is part of the mass building process. However, you don’t want to fall into the pattern of simply eating more for profit, it’s all about quality and informed food choices.

Start increasing your calories in small increments, prioritizing more full fat dairy, whole grains, and lean meats to underpin each meal. Other high-calorie foods that should appear on your radar include avocado, sweet potato, and nuts.

Hot Tip: Swapping Vegemite for Peanut Butter on Toast will increase your energy and protein intake without increasing the bread amount, making you less likely to feel too full.

So am I doubling the protein requirement?

Contrary to popular belief, bulking requires more than just protein (so stop knocking down those shakes). The best sources of protein to include in your diet today should be: eggs, nuts and seeds, beans, legumes, lean meats, and seafood. Again, so many factors play a role in how much you need, including your gender, height, and exercise program.

If you are feeling fit and ready to reshape your body but are lacking inspiration in the kitchen department, I recommend investing in one of the many food delivery programs available across Austria that will support your fitness goals. Company like MACROS For example, provide plans called Sculpt, Perform, and Gain, all of which have been pre-portioned and dietitian-approved to suit your lifestyle. The best part? It ships right to your door, which means more time training and less effort preparing meals.

Forget everything you’ve heard about gobbling up whole pizzas, gallons of milk, and tons of cheeseburgers, bulking is far less scary than it sounds and can indeed be a welcome change from your usual fitness regimen.

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Men’s Health

Review finds women’s NCAA Tournament got less than men’s



From the first practice session to the final four, the bells and whistles for this year’s NCAA women’s tournament lagged far behind those of the men’s tournament.

The inequalities were brought back to the fore on Tuesday in a damning review by Kaplan Hecker & Fink LLP, a law firm hired to review gender equality issues at NCAA championship events. Page by page, the review deals with the big and small differences. The women’s teams in San Antonio were getting less of several things – including amenities, transportation, and even food – than the men in Indianapolis last March.

From the beginning, when the organizers of the men’s tournament announced plans for an event with 68 teams in one central location due to the coronavirus last November, it took another month before the organizers of the women’s tournament were able to publish their plan.

At almost every step thereafter, the report said, the men’s tournament was in full swing with well-equipped weight rooms, spacious lounge areas in its hotels and tournament venues, while the organizers of the women’s tournament did not have similar resources.

“These gender inequalities were built into the structure of the tournaments and how the tournaments were viewed by the NCAA,” the report said.

The issues were publicized on social media, most notably by Oregon gamer Sedona Prince, whose first tweet on the subject has now been viewed more than 18 million times.

The company’s deep dive also revealed that the COVID-19 testing procedures were different on the two tournament bladders: men were given rapid polymerase chain reaction (PCR) tests daily, while women only had to do one PCR test per week along with daily antigen tests.

An athlete who participated in the review said the NCAA’s various testing protocols “really said about how they felt to us as humans, like we weren’t important enough to have good tests on (COVID-19) anything is life-threatening “.

The company’s report found that the inequality in tests did not put the health of people at either site at risk. “Nevertheless,” the report says, “antigen tests have a lower specificity than PCR tests and thus increase the likelihood of false positive or inconclusive results.”

The report found many other cases where women got less than men:

– Ways to escape from hotel life. The NCAA set up a park at a minor league ballpark in Indianapolis where teams could relax outside while women in San Antonio opened up opportunities through May 16.

– Meal. Men ate from a buffet layout in hotels, while women limited themselves to prepackaged meals until the inequality became known.

– Player gifts. The report found that the NCAA spent $ 125.55 per player on gifts and memorabilia distributed at the men’s tournament; it spent less than half ($ 60.42) on women in the first and second rounds.

The company found that the Texas women’s event had less signage and advertising than the Indianapolis men, and the March Madness brand was not used in women’s games. The NCAA later said the women’s tournament would use March Madness in the future.

Kaplan noted that the problems with the weight room and other inequalities between the two events were mainly due to a lack of staffing at the women’s tournament and coordination between the organizers of the two events.

“As these issues were exacerbated by the unique challenge of planning and conducting a championship amid a global pandemic,” the report said, “it became the world’s attention.”

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