FOR BIGGER

8/8/16 METHOD
BruceLee's
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SHORTER WORKOUTS

JOSH HOllOWAY
ANNUAL
WANTED OUR

MISSION: IMPOSSIBLE GHOST PROTOCOL'S

LIFE AFTER LOST

IFIDST

GIFT
GUIDE

HOLIDAY

AB MDVEp,lO

SECRET

THE NFL'S FITTEST KICKER

~4.99US ~5.99CAN

p.56

DECEMBER 2011

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Contents 12.2011

JOSH HOLLOWAY
For six seasons, he was known as Sawyer on the iconic TV Lost. Now Josh Holloway is ready to shed the scruff-and smallscreen cachet-for a shot at big-screen success, starting with this month's Mission: Impossible-Ghost Protocol.

FEATURES
HOLIDAY GIFT GUIDE

32 A TIE IS NOT A GIFT

25 holiday must-haves
WORKOUT OF THE MONTH

56 STEVE WEATHERFORD
~... Think you've got what it takes to be a punter in the NFL? You don't.
THE BETTER HALF

66 LILY ALDRIDGE
We get up close with the Victoria's Secret model.

2I

MENSFITNESS.COM

DECEMBER

2011

--=-=-- --~-

THE NEW MEN'S TEE. A FIT YOU CAN'T IGNORE.

Feels softer. Holds its shape better. Lies flot in the collar.
FRUIT~ LOOM.
fruit.com

6 ED LETTER
A note from the editor

8MENSFITNESS.COM
What's new on our site

10 FEATS OF
STRENGTH
Bruce Lee's Dragon Flag is your ticket to true core strength.

12GET BIG
is-minute arms + More

Trainer
DOOMSDAY RIPPED

24 GET LEAN
Kettlebells for fat loss + More

30 FAST LANE
Porsche's new Cayman R

71 THE ARMAGEDDON WORKOUT

The Mayans say the world is toast come 2012. We put together our hardest program ever to get you strong enough to survive anything. 8/8/16 WORKOUT

81ADD UP THE GAINS

Our plan to build serious muscle while keeping your workouts as short as possible. HIGH PERFORMANCE

92 TRAIN THROUGH THE PAIN

/ How to get around injuries in the gym. HOTEL ROOM WORKOUT All you need to unearth your abs

98SPIDERMAN STRONG
Stay in shape on the road without hitting the gym. This month: an upper-body blaster.

COVER JOSH HOLLOWAY

PHOTOGRAPH STYLING:

JUSTIN STEPHENS
JENNY RICKER/THE WALL GROUP
GROOMING:

BY

SUCCESS STORY 104 FIT TO SERVE

William Ford took his lifeand his body-back.

KIM VERBECK/THE

WALL GROUP

4I

MENSFITNESS.COM

DECEMBER

2011

EXECUTIVE VICE PRESIDENT/GROUP PUBLISHING DIRECTOR EDITORIAL DIRECTOR

lens Filness
SETH KELLY EDITORIAL
DEPUTY EDITOR Brian Good FITNESS EDITOR Sean Hyson, C.S.C.S. FEATURES EDITOR Nate Millado ASSOCIATE EDITOR Matt Tuthill EDITORIAL ASSISTANT Sam DeHority FASHION EDITOR Renee Marchione COPY EDITORS Cat Perry, Pearl Amy Sverdlin RESEARCHER Sara Vigneri CONTRIBUTING WRITER Tony Quiroga BUSINESS ASSISTANT Judy Watson INTERNS Nicole Adamo, Sunil Ramsamooj

CHRIS SCARDINO

HE HOLIDAYS ARE HITTING

and you've got two choices. With Option 1, you can watch what you eat, stick to your workouts, and ride the momentum you've built up all year to pursue your fitness goals through to January. Option 2, also known as "To hell with it;' entails using the period between Thanksgiving and New Year's Day to establish a new personal record for body weight as you promise to renew your workout regimen as soon as the Outback Bowl wraps up. For the first few weeks in January, hordes of Option 2 guys flood gyms across the country wearing new shoes, listening to new iPods, and using whatever else they've picked up thinking it'll motivate them into sticking with their program. Then they limp out to the parking lot in their new Vibram FiveFingers (those wacky toe shoes) and disappear until summer. I asked a few guys I trust, who also have real-world experience training clients, for advice for guys staring down the barrel of the holidays. The general consensus, unsurprisingly, was that there is no blanket solution-but that you can figure out the answers on your own if you ask yourself the right questions. If you're on the fence about sticking with your training, think about why you hit the gym in the first place and make a conscious decision about whether those reasons outweigh making excuses and skipping workouts. For those of you who've completely fallen off the horse, devise a comeback plan that starts you off at a level where you can maintain some consistency. Nobody cares how much you could bench or how far you could run six months ago, and neither should you. A sense of humility when you're planning your workouts will go a long way toward avoiding injuries. Whatever you do, don't turn to a trainer for motivation. If you need to pay someone to talk you into working out, you need to seriously reconsider your priorities. You don't need a cheerleader. You need to start asking yourself the right questions. That's all it takes. One last thing. If you've read the last few letters, yes, I'm still training for the New York City Marathon, and, yes, it still sucks. See you at the finish line, and thanks for picking up the issue.
US,

ART & PHOTOGRAPHY

CREATIVE DIRECTOR Andy Turnbull EDITORIAL PRODUCTION MANAGER Russ Mendoza DESIGNER Joe Summa PHOTO DIRECTOR Toby Kaufmann ASSOCIATE PHOTO EDITOR Krystal Atwater INTERNS Medina Lynn, Courtney Sultan

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INTEGRATED DIGITAL SALES DIRECTOR, AMI ENTHUSIAST GROUP Ron NATIONAL SPORTS NUTRITION DIRECTOR Antoinette Forte EAST COAST SALES DIRECTOR Judy Brooks EAST COAST ACCOUNT MANAGER Mike Myers CORPORATE HEALTH AND WELLNESS MANAGER Caitlin Irace NATIONAL MARKETPLACE MANAGER Steven Katz DIRECT RESPONSE ACCOUNT MANAGER Jared Castardi DIGITAL SALES PLANNER Rachel Dushkin BUSINESS MANAGER Kara Sarisky ADVERTISING COORDINATOR Ivelise Estremera ADMINISTRATIVE ASSISTANT Tracy Gunthorpe MIDWESTERN SALES OFFICE

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DETROIT SALES REPRESENTATIVE WESTERN SALES OFFICE

Paul Mallon

6420 Wilshire Blvd., 15th Floor, Los Angeles, CA 90048 323-658-2041 WEST COAST ADVERTISING DIRECTOR Debbe Levy AD SALES PROMOTIONS
MARKETING DIRECTOR James Cress SENIOR MARKETING MANAGER Charles Romano CREATIVE SERVICES DIRECTOR Bill Jobson PROMOTIONAL ART DIRECTOR John Kitses

MANUFACTURING AND PRODUCTION

PRODUCTION MANAGER Melanie Kolbasowski MANUFACTURING MANAGER Dick Falk DISTRIBUTION COORDINATOR Mare Melcher

INTERNATIONAL
VICE PRESIDENT, INTERNATIONAL BUSINESS DIRECTOR Keith Khanlian International editions of Men's Fitness are published in Australia, Indonesia, the United Arab Emirates, and the United Kingdom.

WEIDER PUBLICATIONS, LLC

A SUBSIDIARY OF AMERICAN MEDIA, INC.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Peeker EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING

David W. Leckey

EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni EXECUTIVE VICE PRESIDENT, HUMAN RESOURCES AND ADMINISTRATION Daniel A Rotstein PRESIDENT/CEO, DISTRIBUTION SERVICES, INC. John Swider SENIOR VICE PRESIDENT/CHIEF INFORMATION OFFICER David S. Thompson SENIOR VICE PRESIDENT/CONTROLLER/CHIEF ACCOUNTING OFFICER Jeffrey S. Laymon SENIOR VICE PRESIDENT, OPERATIONS AND DIGITAL PRODUCTION Michael Esposito VICE PRESIDENT/GENERAL MANAGER, DIGITAL MEDIA Robin Keller VICE PRESIDENT/GENERAL COUNSEL Michael J. Antonello VICE PRESIDENT, MANUFACTURING Robert O'Neill PRODUCTION DIRECTOR Stephen Romeo VICE PRESIDENT, RESEARCH David A Forier VICE PRESIDENT HUMAN RESOURCES Ken Slivken VICE PRESIDENT AMI EVENTS Robin Chang VICE PRESIDENT/CORPORATE DIRECTOR OF PUBLIC RELATIONS Samantha Trenk RIGHTS AND PERMISSIONS DIRECTOR Fiona Maynard

SETH KELLY

Editorial Director seth@mensfitness.com

Twitter: @sethkelly

FOUNDERS Joe Weider Ben Weider (1923-2008)

6I

MENSFITNESS.COM

DECEMBER

2011

TURNS ODOR INTO FRESHNESS

EVERY MEN'S FITNESS WORKOUT

MenS Filness
~-"'-~~

YOU ARE THE TECHNOLOGY

[ WOMEN [ lEISURE [ STUFF

';

"

~-s,
[STORE

TRAINING

NUTRITION

In Your Hand or on Your Desktop PLUS: Video tutorials, time wasters, women and more
8 I
MENSFITNESS.COM

DECEMBER

2011

T.E DRaGO FLaG

[By MATT TUTHILL, C.P.T. Photographs by JJ MILLER I

Bruce Lee's go-to abs exercise is your ticket to true core strength
he dragon flag, a move named after its supposed inventor, Bruce Lee, isn't just a flashy exercise that got dumped into the Rocky IV training montage because it looked cool. "It's intense and very tough on your entire core," says Jon Chaimberg, a strength coach for some of the world's top MMA fighters. "The key is to work it slowly!' Despite the obvious advantages most guys still don't write it into their programs. Remedy that by grabbing onto a bench and following the simple steps below. You'll feel like a champ once you've finished a few sets. Just be careful. Screaming "Drago!" while you're doing it will probably get you kicked out of the gym.

Lie on a decline or fiat bench and grab the edge of it behind your head with both hands. Create tension throughout your body, starting with your traps, lats, and arms, and on down through your core and legs. /Swingyourfeetupward until your body is almost vertical (your shoulder blades will stay planted on the bench). Keep your core tight and your body as straight as possible while pointing up in the air. Slowly lower your feet under control until they are just above the bench, or as far as you can to start. Lift your legs back up in the air again to complete a rep. Increase the difficulty by performing half reps to a 45-degree angle, which nixes the momentary rest at the top, or by pausing the exercise at various points during the range of motion. Doing so will give a hefty challenge to your stabilizing muscles.
10 I
MENSFITNESS.COM

1/

TIP

DECEMBER

20ll

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Big guns on a tight schedule

IByJOHNROMANIELLO,N.5.C.A.,c.P.r.J

.. Have you ever looked at a guy with skinny arms and thought, "He must just be too busy to work out:' Of course not. That's because no matter how short on time you are, you can train hard and build muscle-even if you're the guy with skinny arms we're referring to. The following no-excuses routine alternates biceps and triceps exercises and manages rest periods so you can load your guns in only 15minutes.

DIRECTIONS
Perform the pairs C"a"and "b") as alternating sets-do the "a" exercise, rest as prescribed, perform the "b" exercise, rest, and repeat until all sets are completed.

Sets: 5 Reps: 5 Rest: 5-10 seconds Perform chin-ups on parallel handles with your palms facing each other.

la/ Neutral-Grip

Chin-up

2b/Dip
Sets: 4 Reps: 8 Rest: 10 seconds After your last set of dips, move on to the Zottman curl immediately.

Sets: 5 Reps: 5 Rest: 5-10 seconds Lie on the floor and lower dumbbells as in a bench press until your triceps touch the floor.Pause a moment and then press. Keep palms facing each other.

lb/Neutral-Grip

Floor Press

Sets: 2 Reps: 12-15 Rest: 20-30 seconds Curl dumbbells up and then turn your palms over so they face the floor.Lower the weights back down slowly,then turn your palms back up at bottom of rep.

3a/ Zottman

Curl

Sets: 4 Reps: 8 Rest: 10 seconds Instead of curling the barbell normally, pinch your shoulder blades together and pull your elbows back so the bar drags up your legs and abdomen. It should remain in contact with your body throughout.
12 I
MENSFITNESS.COM

2a / Drag Curl

b! Reverse-Grip Overhead Triceps Extension

Sets: 2 Reps: 12-15 Rest: 20-30 seconds Hold a barbell with palms facing up and raise it behind your head with your elbows fully flexed. Extend your elbows to raise the weight overhead.

DECEMBER

2011

GET BIG
1·IC)l!,r I)C) 1 (m'l' 'I'I-IIS'/

SICKBEAB DELTS
Bring up these muscles for even fuller shoulders
IByMATTTUTHILLI

A new tip to help you get

FEWERCARBI, BIGGER NO.BERS

S'I'IU~l~(~'I'I·1 S'I'IU"I'I~(~II~S

ecause you can't see them in the mirrorand they're not as fun to train as the chest-the rear delts (on the back of your shoulders) tend to be underdeveloped. Bodybuilding trainer Hany Rambod offers his best tips.

1/ Do them 2/ Always

at the beginning of your workout to give them priority.

alternate pressing and pulling exercises, so your rear delts get hit as much as the front ones. lateral raises, turn your hands so that your pinkies face the ceiling. You'll get better isolation. Using the horizontal handles on the reverse pee deck will achieve a similar effect.

eep your carb intake very low all day before your next lifting session. Eat proteins, fats, and green vegetables, but hold off on sugars and starches of any kind (if you train first thing in the morning, this will be easy). Avoiding carbs amps up your nervous system and adrenaline, so you're more alert during your workout-it may even help you recruit your muscles better. Save your carbs till after the workout to refuel and promote muscle growth.

stronger- instantly

The Best Rear -Delt Exercises 1) Reverse Pee Deck Flye 2) Bentover Lateral Raise 3) Face Pull

3/ On bentover

4/ Use weights

you can control with your muscles, not through momentum.

Mr. Olympia Phil Heath, a client of Rambo d's, shows off the complete package.

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14 I
MENSFITNESS.COM

DECEMBER

2011

We're al/ different.

That's why there are five Civics, like the muy spicy 39-mpg-hwy' Honda Civic.

Coupe, with USB Audio

tntertecei and a customizable in-dash i-MID screen. The next-generation

civic. honda. com

'28 city/39 highway/32 combined mpg for Civic Coupe with automatic transmission. Based on 2012 EPA mileage estimates. Use for comparison purposes only Do not compare to models before 2008. Your actual mileage will vary depending on how you drive and maintain your vehicle. +Ihe USB Audio Interface is used for direct connection to and control of some current digital audio players and other USB devices that contain MP3, WMA or AAC music files. Some USB devices with security software and digital rights-protected files may not work. Please see your Honda dealer for details. Standard on LX and above models. Civic EX-L Coupe model shown with available Honda Satellite-Linked Navigation System. The Honda Satellite-Linked Navigation System is available on the Civic EX and EX-L models in the United States, except Alaska. Please see your Honda dealer for details. ©2011 American Honda Motor Co., Inc.

GET BIG

YC)lJII tt\rC)IIK()lJ 1'

1

We tweak your routine for better overall results

[ By MONA MURESANl

SIJ(!KS!

GETA STRONGER
Our experts give their best tips

11()1Jl~I)II'l\III~I~

A reader-let's call him Frustrated Lifter-sent us his workout to review. After one look, we knew he needed expert help, so, as an IFBB pro figure athlete. I stepped in. Here's what he was doing and the modifications I made.

DEADLIFT
[By SEAN HYSON. C.S.C.S.l

.#h@'$$_,@'#.@'####~

~ OLD WORKOUT
1/ Bench Press
SETS: 5 REPS: 12, lO, 8, 6, 4

~
~

2/ Incline Dumbbell Press

SETS: 5 REPS: 12, lO, 8, 6, 4

~
~

3/ Dip SETS: 5 REPS: AS MANY AS POSSIBLE

4/ Cable Crossover
SETS: 3 REPS: 10-12

If you want to be strong, you don't have a choice-you pretty much have to deadlift. Hoisting plates from the floor works every muscle in your body and causes a rush of hormones that makes you grow for days afterward. We got three coaches-all of whom have deadlifted more than 500 Qounds =to show you how it's done.

~
~ ~

5/ Pull-over
SETS: 3 REPS: 10-12

Go barefoot
.. "Or at least use minimalist footwear Dike New Balance Minimus]. If you wear cross trainers, your weight is shifted too far forward, and you have to make up for it by dropping the hips too low. Having your feet flat on the floor allows you to shift your weight where you want it-your heels:' ERIC CRESSEY. strength coach in Boston, MA. cresseyperformance.com 16 I
MENSFITNESS.COM

Pinch your hips

.. "Once you're set up, imagine pinching something in the crease between your hips and upper thighs. This will lock your lower back in place and prevent the spine from rounding as you pull. It also prevents injury and makes for a stronger lift." CRAIG RASMUSSEN. program design specialist and competitive powerlifter. results-fitness. com

Stay close
.. "Get as close to the bar as possible. Your shins should touch it and be almost perpendicular to the floor. This allows you to engage your glutes and legs more instead of transferring the weight to your lower back" MARTIN ROONEY, COO of the Parisi Speed School and New Jersey powerlifting record holder for the raw, drug-free division. trainingforwarriors.com

The old routine had 21 sets-a lot of work to recover from. The new one has just 11 and works the pees from every angle. While benching is great for strength, dumbbell presses allow you to use a full range of motion and get a full contraction at the top. Pullovers (are we still in the '80s?!) do little for the pees. Try this workout (4A and 4B are supersets).

DECEMBER

2011

GET BIG
~

~ PULLANEWBENCHMAX
~ ~ ~ ~ ~ ~ ~ ~ Forget about lowering the bar to your chest on a bench press. Pull it there. Actively pulling the bar down gets more muscles involved in the lift, improves the overall body tightness you need to press strongly, and puts you in the proper position at the bottom. •

BENCHING ESSENTIALS

HOLIDAY SURVIVAL
Six simple tips to keep your holiday workouts on track Illustration
I By ADAM BIBLE

GUmE

by HARVEY

SYMONS

You tell yourself this year will be different. "I will not eat the office cookies. I will not reload my plate four times on Thanksgiving. And I will not miss any workouts due to drinking at the holiday office party." But once you're in the midst of merrymaking, it's over. This year, let MF help you circumvent those pitfalls.

THE SITUATION The guys are going out for after-work drinks the same day you plan to train. THE PROTOCOL Stick to light beer and alternate with water to stay hydrated, says Mike Roussell, Ph.D., author of Dr. Mike's 7 Step
Weight Loss plan.

1/

2/
THE SITUATION Your company's holiday party is the night before your morning workout. THE PROTOCOL Take SOO-600mgof N-acetyl cysteine before bed. "The supplement can rid your body of some of the toxins in alcohol:' Roussell says.

THE SITUATION The office kitchen is full of munchies. You feel like indulging before your evening workout. THE PROTOCOL "Have a little shrimp, or meat, like salami:' Roussell says. It will help fill you up so you don't eat worse foods.

3/

4/
THE SITUATION You got drunk and missed a workout. THE PROTOCOL "Pick up where you left off:' says Joe Dowdell, owner of Peak Performance in NYC. If you've been consistent for the most part, a couple of days off may actually help you recover better.
18 I
MENSFITNESS.COM

5/
THE SITUATION You've got less time than usual to train. THE PROTOCOL Skimp on the workout, not your warm-up. Cutting short your prep time can increase your risk of injury, so be patient and take the time to do things right and with good form.
I
DECEMBER 2011

6/
THE SITUATION You got no sleep but are determined to hit the gym. THE PROTOCOL Take a shower before you lift, and begin your session with box jumps. Concentrating on jumping and landing safely will force your mind into alertness.

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Hollywood's Biggest Losers

Five stars who went from leading man to waJking corpse for a role
CluistianBale
THE MACHINIST

-631bs

Bale was going to stop after losing 40 pounds, but seeing no negative health problems, decided to drop another 20.

Tom Hanks

-55

HOLLYWOOD HUGE

CASTAWAY

Actor Rob McElhenney packed on 50 pounds in just three months for a role; he took it back off almost as quickly. We found out how he did it. [By ADAM BIBLE J

EASY COME, EASY GO?

of squats and mass-building exercises. Then, at the very end, I increased my sodium intake so I smoothed out and looked like an albino seal. How did you change your diet to lose weight? My nutritionist, trainer, and doctor all said, don't just stop, you've got to wean yourself down a little bit. So I went from 5,000 calories to 4,000, then down to 3,500. Now I'm anywhere between 2,500 and 2,800. What about your weight? I've dropped about 36 pounds of the 50. I put on some muscle over the course of the process, so I think I've dropped mostly in body fat. I'm kind of holding on to another eight to 10 pounds, which I could take or leave=I'm fine with it-but my wife is encouraging me to continue to lose it. Ever think about taking it further? Like maybe breaking some teeth out? [Laughing] I guess you'll have to see next year-it's a long ways off and I'm sure there will be some level of selfdestruction that I'll decide to add into the season.

Wilson wasn't the only thing Hanks lost during the filming of CastAway.

SOCent-54
THINGS FALL APART

To playa football player dealing with cancer, Fiddy became a skeletal shadow of his 214-pound self

Matt Damon

-40

ob McElhenney, co-creator of FX sitcom It's Always Sunny in Philadelphia, has a weightloss tip for you: "Stop being a little bitch." McElhenney, who gained 50 pounds for the seventh season of Sunny (airing now) didn't want to go into the season looking like a standard sitcom star, he says. "I've never seen a show where the character intentionally got worse looking over the course of the series." We spoke to "Fat Mac" about his dance with the Devil Dogs and what it took to gain-and lose-that chunk.
How did you gain the weight initially? I was eating 5,000 calories a day-a lot of complex carbs, brown rice, and chicken. I was doing it about as healthily as you can, but then I started to deviate. What do you mean "deviate"? Every once in a while I would cheat and have, instead of three chicken breasts and two cups of rice and three cups of vegetables, maybe one chicken breast and four doughnuts. That way I could put on the calories and still be able to function. 24 I I Is it true you worked out the whole time? I did, yeah. At first, I was just gaining in my stomach. We did some camera tests and it didn't read as well as I wanted, so I started doing heavy, heavy lifting and no cardio. I was doing tons

COURAGE UNDER FIRE

The weight loss weighed heavily on Damon's healthhe experienced 11l1merOUS dizzy spells while "becoming" an emaciated addict.

"ISMOOTHED OUT AND LOOKED LIKE AN ALBINO SEAL."

MENSFITNESS.COM

DECEMBER

2011

TM

GET LEAN

Seasoned Panko bread crumbs, apple juice, trans- fat-free margarine Mix 1/2 cup chopped apple, 1/4 cup cheese, 2 tbsp Panko, and set aside. Butterfly a large boneless, skinless chicken breast, then flatten it between sheets of plastic wrap to 1/4 inch thickness. Spread apple mixture over chicken, roll it up, and secure with toothpicks. Brown chicken on all sides in a nonstick pan with 1tbsp trans-fat-free margarine. Add 1/3 cup apple juice to pan; cover and simmer for 15 minutes or until cooked through. Serves 1 NUTRITION FACTS: 355 calories, 36g protein, 33g carbs, Sg fat, Ig fiber
WHAT ELSE YOU NEED: MAKE IT:

1/

Apple-Stuffed Chicken Roll-Ups

Whole-grain bread, apricot preserves, Dijon mustard, trans-fat-free margarine

WHAT ELSE YOU NEED:

3/

Sweet & Spicy Panini

WHAT ELSE YOU NEED: MAKE IT:

Plain Greek yogurt, light mayo, celery, raisins, lemon juice, lettuce In a large bowl, whisk together lI2 cup Greek yogurt and I tbsp mayo. Add one diced, cored apple; one rib of chopped celery; 2 tbsp raisins; 1 tbsp lemon juice; and 4 oz chopped, cooked chicken breast. Toss together, mixing well. To serve, arrange lettuce on a plate and top with 2 oz cubed cheddar cheese, then add chicken mixture. Serves 1
FACTS:

2/

Crunchy Mediterranean Salad

Place a couple of chunks of sliced, cooked chicken breast on one side of a large piece of whole-grain bread. Top with I oz sliced cheddar cheese and thin slices of raw apple. Spread the inside of another piece of bread with a mixture of 2 tbsp apricot preserves and l!4 tsp Dijon mustard, and place on top ofthe chicken mixture. Melt 1 tsp trans-fat-free margarine in a nonstick skillet. Cook sandwich until golden brown, about 3 to 4 minutes; add another tsp margarine to pan and cook on other side. Or, preheat a panini press and cook sandwich as directed. Serves 1
MAKE IT: NUTRITION
/.

NUTRITION

667 calories, 56g protein, 52g carbs, 2Sg fat, Sg fiber

/.

FACTS: 325 calories, 3Ig protein, 37g carbs, 6g fat, 2g fiber

26

MENSFITNESS.COM

DECEMBER

zon

Burn fat and blast your core with this intense kettlebell circuit
By MIKE MAHLER Photographs by MARIUS BUGGE

IRON SIDES

l~l\'I' SlVflUl'I'

540
calories looks like
"Two all-beef patties, special sauce, lettuce, cheese, pickles, onions, on a sesame seed bun" may seem harmless, but here's what else you can grab for those same 540 calories.
9 OZ BRAISED BEEF ROAST

What

T'S DECEMBER AND you're strapped for time. Get over it-everyone is. But you can still train hard and work every muscle in your body in one quick workout. Just grab a kettlebell that you can press and row for at least 10 to 15 reps, then attack this simple circuit. It'll smash your abs and obliques and give you a brutal cardia workout that's better than anything you could ever do on a treadmill. Hey, we said it would be quick-not easy.

I
1/

DO IT: Complete the following circuit five times. Take 45-second breaks in between each exercise and 60-second breaks at the end of each round.

One-Arm KB Clean and Military Press [NOT SHOWN]

x 10 EACH SIDE (CLEAN BEFORE EACH PRESS)

.. Clean the kettlebell to shoulder level by bending your knees and using leg drive to create momentum. Press the kettlebell overhead, return it to the rack position, and then swing the bell back between your feet. Repeat.

.. Hold one kettlebell close to your chest and squat low. Get your thighs at least parallel to the floor.

3/

Front Squat x 10

140 STRAWBERRIES

.. Press a kettlebell overhead with your right arm and keep it locked out. Push your hips to the right and turn your left foot out at a 4s-degree angle from the raised arm. Brace your abs and bend to the left until your nonworking hand touches the floor or front foot.

2/
I

Windmill

x 6 PER SIDE

4/Hand-to-HandKB Swing x 15 EACH

9 CUPS CHICKEN NOODLE SOUP

SIDE

.. Perform a one-arm kettlebell swing, holding it between your legs and explosively extending your hips to raise the weight to eye level. At the top of the movement, switch hands. Repeat until you've hit IS reps on each side for 30 reps total.

1 FILET OF SALMON

28

MENSFITNESS.COM

DECEMBER

2011

New Lookl
Fof7!terlyCentrum

I'frlormo_

SPECIALIST"

Centrum-

YOUR SPECIALIST

1(;

THE FIRST HYBRID

Porsche namesake Ferdinand Porsche built the first gasoline-electric hybrid in 1900. It was powered by two batteries and two small generators.

Number of times Porsches have won the 24 Hours ofLe Mansone of the world's oldest endurance auto races

s long as there are Porsches, it seems there will be a 911 (that's Porsche's flagship style, for you car neophytes). But ever since the Cayman arrived in showrooms in 2006, the show-off has been nipping at its big brother's heels, trying to claim the crown. Now that the 2012 Cayman R has hit the streets, it seems the 911may have finally met its match.
The Cayman R's strength comes from its 330-horsepower 3.4-liter flat-six engine. It snorts and snarls and can get to 60 mph in 4.7 seconds, the same time quoted for Porsche's 345-horsepower 911 Carrera. So, why does the 911 cost $12,700 more than the $66,250 Cayman R? Perhaps its the car's leanness. Porsche puts every Cayman R on a diet designed to help the car shed performance-robbing pounds. Lighter wheels, aluminum doors, and racing-style seats are the kind of sacrifices we're willing to enjoy. But taking out the cupholders (seriously, 30
I
MENSFITNESS.COM

Porsche, how much could cupholders weighs) and air-conditioning verges on fanaticism. This is an unfiltered, fat-free sports car. A little noisy, a bit rough riding, and a tad hot if you don't go for the AIC add-on, but the reward is an incredibly slick, direct feel. A flood of information about what the tires are doing comes through the steering wheel. The brakes respond instantly. Every part of the R responds with a satisfying directness, and every interaction inspires confidence. :i: We'd say that the Cayman R has finally stripped the 911 of its supremacy. Porsche may have come to the same conclusion, and TONY it can't be a coincidence that a redesigned QUIROGA 911 is right around the corner, poised to MEN'S FITNESS CAR EXPERT potentially reestablish the pecking order. It's a battle we're dying to see play out.

DECEMBER

2011

1 PENETRATOR
BARNETT
$500, amazon.com

CROSSBOW

It's got a 12-inch power stroke and a high-energy cam system-if that means anything to you. If it doesn't, all you really need to know is that this mean-looking crossbow can shoot a 20- inch arrow at speeds up to 350 feet per second. Although it's 37 inches long, the thing weighs just under nine pounds, making it an ideal companion for your next hike. In other words, Bambi, your days are numbered.

ATIE ISNOTA
• Check out our must-have gift guide for the most important person this holiday season-you
By SAM DEHORITY, STAN HORACZEK, RENEE MARCHIONE, AND SUNIL RAMSAMOOJ Photographs By BRAD BRIDGERS

32

I MENSFITNESS.COM

I DECEMBER 2011

TECH
1
LUMIX DMC-GF3 CAMERA
$699.panasonic.com

BEATS BY DR. DRE (PRODUCT) RED SPECIAL EDITION

$230. beatsbydre.com

/lumix

Big, technical DSLR cameras look cool, but they aren't very practical. The GF3 packs the performance of a DSLR, including an interchangeable lens, into a compact unit that also takes pies in 3-D. Oh, the possibilities ... 2SAMSUNG GALAXYSII
$199.samsung.com

Notice that thick, red cable running toward your ears? That's a sign your tunes are playing in booming, studio-quality sound-the stuff music buffs everywhere crave.

$4.799.sharpusa.com

SHARP TV

Essentially a tablet with a phone attached, the Samsung Galaxy SII comes fully equipped with Android's Gingerbread operating system, a crystal-clear Super AMOLED Plus display, a 1080p HD rear-facing camera, and blinding 4G connection speeds.

Let's get this out of the way: Yes, this 1080p LED TV is big-really big. Like, 70 inches, to be exact. But while most TVs produce their images through a mix of red, green, and blue, Sharp's Quad Pixel tech adds a fourth color (yellow), creating shades you've never actually seen. Sunday football couldn't look better.

PIONEER S-DJOS

$699.pioneerdjusa.com

They may be small, but these speakers pack major sound, thanks to a curved waveguide that fans the music in a still wider area. Even cooler? The input switch lets you flip between your iPod, computer, and stereo.

MF PICK

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34 I
MENSFITNESS.COM

$87. amazon.com

Strap one on to almost anything to capture hours of waterproof spills and thrills.

DECEMBER

2011

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1
WEBER 22.5" SMOKEY MOUNTAIN COOKER SMOKER
$499, weber.com

POCKET TOOL
$15,gerbergear.com

BEAR GRYLLS

With more than 700 inches of cooking space, this smoker is the next best thing to having your own street truck. Use it to smoke turkeys, BBQ ribs-even dispose of nosy neighbors. An interior water pan pumps up moisture levels, ensuring that, no matter what you're cooking, every bite comes out nice and tender.

Cut, screw-even open your beer-without fear, thanks to this tool's sturdy implements and super-grippy rubberized handle. The pocket tool also comes with a Bear Grylls survival guide, in case you plan on using it away from home or if you're interested in being dropped into the middle of nowhere with nothing but a camera crew.

TIMBERLAND PRO HELIX BOOTS

$160. timberlandpro.com

ISLAND ICE JACKET

$1.095. stoneisland.com

STONE

Designed to stand up to the toughest of conditions. these Tims also boast Anti-Fatigue technology that helps to mold the boot around the shape of your foot for a secure and optimal fit.

MF PICK
NIKE (PRODUCT) RED CHEYENNE BACKPACK
$350, nikestadiums.com

It's rugged enough to protect you from a harsh winter and breathable so you can wear it on a fall day. But the real reason to buy this slick hooded bomber isn't how it protects you from the elements-it's how it shows them up. Made from thermo-chromatic fabric, the jacket's outer shell is equipped with a liquid-crystal-based, heatsensitive coating that slowly brightens as the temperature rises.

It's cool. It's waterproof. And it's also good for the planet-proceeds go to fight AIDS in Africa.

CAVE TENT

HEIMPLANET

$669, heimplenet.com

The "poles" in this tent aren't actually poles at all. They're inflatable all-weather tubes that can support your shelter through even the harshest storms. Made from breathable, waterproof materials inside and out, there's 54 square feet of space behind that circle zip-plenty of room to sleep a small family, or Christina Aguilera and a couple of tubs of takeout.

36

MENSFITNESS.COM

DECEMBER

2011

SPORTS
1
HELLY HANSEN PACE TRAIL HTXP
$90, hellyhansen.com

These kicks are designed to get you across the most rugged trails. Sturdy heel design protects your feet from debris, while lightweight interior cushioning and a mesh upper ensure a fast run.

super-light, i.iber-durable frames and anti-fog lenses made with Switchlock technology that allows for quick and easy swapping, even if you're midrun with gloves on.

ARMADA HALO SKIS

$525, armadaskis.com

29" DECEPTION
$219, walmart.com

MONGOOSE

The team at Mongoose named the Deception aptly. It manages to stay light despite its large wheels and aggressive frame. The bike comes loaded with front suspension (provided by Element), as well as a Shimano derailer for smooth shifting through its 21 gears.

Armada's Halo skis are like a good Top 40 hit-peppy yet versatile. They have a subtle rocker or flare at each end to reduce the chances that you'll catch your ski while trying to turn. Along the sides, an oversize, heattreated steel edge keeps them from breaking, even if you should take a digger of epic proportions.

TAYLORMADE RllDRIVER
$399, taylormadegol/.com

AIRBRAKE GOGGLE
$220, oakley.comlairbrake

OAKLEY

Oakley's newest snow goggle comes loaded with

The Rll promises that its new aerodynamic head will give any swing more speed. That translates into more distance and a ticket to hit from the blue tees, just like the big boys.

MF PICK
HAYABUSAPRO SPARRING GLOVES
$90, hayabusa fightwear.com

Swaddle your fists in style with a pair of the most advanced sparring gloves on the market.

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You can't buy happiness, but you can buy distance off the tee.

DECEMBER

2011

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GUYSTUFF
1
ECOTERRA.
$150,gracedigitalaudio.com

3THINKGEEK ICADE
$99, thinkgeek.com

Protect your MP3 player from the dirt, dust, and debris, whether you're grilling in the yard or trekking through the South American underbrush. The Ecoterra has more than a day's worth of battery life or can be plugged in to a jack. Accidentally wander into a swamp? Don't sweat it! The thing floats, too.

Tum your iPad into a retro arcade. First, hit up the i'Tunes App store and download Atari's Greatest Hits. Then, pop your iPad into this housing, complete with old-school joystick and blaster buttons for a classic Asteroids or Centipede experience. The best part? You don't even have to worry about running out of quarters.

CHUCK LIDDELL TITAN

$15, roundSmma.com

ROUNDS

GRIFFIN HELO TC HELICOPTER

$50,griffintechnology.com

Part of Round 5's new line of Titan collectible UFC figures, the little version of the "Iceman" features vinyl construction, six points of articulation, and allows you to pretend you can talk smack to Chuck Liddell. }?

MF PICK

FUSION CHROME PROGLIDE POWER

SHAVE SET
$150, theartofshaving.com

Even if you never have the skills to make it behind the flight deck of an actual helicopter, this may be the next best thing. About eight inches across and more powerful than any toy has a right to be, this remote-controlled helicopter is one serious must-have. Steer it with your iPhone or the included controllerand tell your pets and co-workers to take shelter as you become the ruler of the skies.

It's everything you need to trim your goatee in style, including Gillette blades, pre-shave oil, and a badger brush for just the right lather.
{/-

XZIPIT HOME THEATER RECLINER

$949, xzipit.com

You know what's better than watching your favorite team kick its rival's ass? Watching your favorite team kick its rival's ass as you rest your head against their logo. The XZipit home theater recliner lets you zip your favorite team's logo on and off as the seasons change. It's made with premium leather and even comes with dual cup holders so you never have to leave the comfort of your man-cave.

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40

MENSFITNESS.COM

DECEMBER

2011

CARMD® VEHICLE HEALTH SYSTEM™

Award-winning product has helped millions of drivers protect against over-inflated car repair costs. Includes everything you need to diagnose "check engine" problems and make smart car repair decisions from home. Handheld device easily plugs into every 1996 and newer vehicle - no automotive experience necessary' Great gift for anyone who owns a car, truck or SUv.

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Triple Play

WAHL TRIPLE PLAY SHAVER

The world's first triple-headed rotary shaver with a full-size trimmer, a full-size detailer and the power of a lithium ion battery - resulting in up to double the uses. Its interchangeable heads give you the power to shave, trim and detail even the toughest facial hair.

Wahlshavers.com

DESIGNED TO BREAKTHROUGH

Bulova Precisionist is the world's most accurate watch with a continuously sweeping second hand. From the Champlain Collection, style 96B131, water-resistant to 300 meters. Retail price $599.99

www.Bulova.com

ESSENTIAL AMINO ENERGY

isn't your average pre-workout supplement. It's formulated to use anytime in potencies ranging from mild (a 2-scoop serving) to intense (up to 6 scoops). The natural energizers from green tea and green coffee extracts can serve as your morning wake up call or be harnessed for pre-workout motivation. Keep them in the mix for a late n boost of focus and alertness. If you're a g regular at the gym, you already know anytime's the time for muscle building amino acid support. Make Essential Amino Energy an essential part your goal-driven lifestyle.

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For six seasons, he was known as Sawyer on the iconic television series Lost. Now Josh Holloway is ready to shed the scruff-and small-screen cachet-for a shot at big-screen success, starting with this month's Mission: Impossible-Ghost Protocol.
IBy MARK MORRISON
Photographs by JUSTIN

STEPHENS]

DECIl.)\'IBEtt 2011

MENSFITNESS.COM

I 49

"MAYBE YOU CAN'T BE PERFORMANCEREADY ALL THE TIME. BUT YOU NEED TO STAY WITHIN STRIKING DISTANCE."

The "Dirty Muskrat" is gone. The "Odor Catcher" has left the building. During the six years that Josh Holloway played the folliely blessed con man James "Sawyer" Ford on ABC's Lost, he came up with various nicknames for the everpresent stubble that roughed up his chiseled mug. "I often called it the 'squirrel that lived on my chin:" he says, laughing, which he does a lot. "I don't like facial hair."
Luckily for Holloway, his hirsute days are over. It's been liberating to lose the signature scruffiness and reclaim some muchvalued privacy. "I noticed how well the Clark Kent disguise works:' he says, when he went to Prague last year to co-star with Tom Cruise and Jeremy Renner in the new film, Mission: Impossible-Ghost protocol. "I was told, 'Lose the hair, lose the beard.' And then I walk out on the Charles Bridge where there are probably seven street artists drawing images of Sawyer and nobody knows who I am-not a soul. It was trippy." A less trippy, more essential perk he enjoys for living a cleanshaven life: "The amount of attention I get from my daughter now is awesome," he says of 2-year-old Java. "Every time I shave I go, 'Look!' Then she feels my face, and I get lots of kisses!' Ifhe sounds a little sappy here, well, let's face it, there was always a surprisingly sensitive side to Sawyer that came, in part, from Holloway. But when it comes to his daughter, the actor is an absolute goner. "It's overwhelming right now:' he says. "I've never loved anything so much that it hurts:' This is a rich, if transitional, time for the 42-year-old Holloway, who hasn't had a solid game plan since Lost wrapped its run in May 20lO. "It's like coming out of a long-term relationship;' he says of the seven years he spent on the series that elevated his career but controlled his life. Downing a beer in an old-school L.A. steak house, Holloway sports a woolen cap and long-sleeve gray T-shirt, with a couple of silver chains looped around his neck. Half a dozen years ago, as Lost became a pop-cultural pandemic, the swaggering, emerald-eyed actor was touted as a 21stcentury Steve McQueen, but the truth is his commitment to the series left him little free time for any plum offers. He lost a shot at the co-starring role of Sabretooth in X-Men Origins: Wolverine, which went to Liev Schreiber. Then Holloway had to pass up the smaller part of John Wraith, played instead by the Black Eyed Peas front man WilLi.am. He was also unavailable for roles in two westerns-the Brad Pitt epic,
DECEMBER 2011

MENSFITNESS.COM

I 51

The Assassination of Jesse James by the Coward Robert Ford, and 3:10 to Yuma, with Russell Crowe and Christian Bale. This year, Lost creator J.J. Abrams (who directed Mission: Impossible III and is a producer on Ghost Protocol) offered him the lead role in his new CBS series,Person of Interest, buthe turned it down. "It was [being] shot in New York and I'd just moved my whole family to California," he explains. "I couldn't pick them all up and move again:' After Lost ended, the Georgia-bred Lost Boy: Holloway in his Holloway and his wife, Yessica, headed South for a down-home visit with family and friends to do what he enjoys most. "I was barbecuing and PBR-drinking;' he says. But after all that Southern comfort, Holloway says he "looked like a potato sack." So he started working out-just in time too. "Bryan Burk [one of Abrams' producing partners] called and said, 'Are you available in two weeks? We need you in Prague [for Mission: Impossible].' And I'm like, 'Shit! Classic! Wow, alright!' I was trying to be cool, but this was quite an offer. My wife and I jumped

around, laughing and dancing for an hour after that phone call." Prepping for the part of Impossible Mission Force (IMF) agent Trevor Hanaway proved to be a lifestyle game changer for Holloway. "I trained my ass off;' the actor says. "That shook me up. I thought, 'Enough of this letting go and getting it back. Maybe you can't be completely performance-ready all the time, but you can't let it go. You need to stay within striking distance:" This epiphany came slowly. Growiconic role. ing up in Free Home, GA, with three brothers, Holloway stayed naturally fit running around the family's 30 woodsy acres, building forts, and fishing. He took up soccer at 6, then switched to basketball in middle school, playing varsity at Cherokee High. Despite years of sports and lifting, he says he was always done in by genetics. "All my brothers were skinny with a gut. Bone-thin with a bit of a pooch. That's what I fight against." Throughout his years as a model in New York and Milan and even during his years on Lost when he was hailed as a sex sym-

The Josh Holloway Workout

In addition to playing hoops, Holloway does a 90-minute strength and conditioning workout based around functional, real-world moves. After 40 minutes of foam rolling, Pilates, and dynamic warm-up, he moves on to high-intensity intervals. Here is a sample of one of his circuits.
60 seconds for each exercise, 15-30 seconds rest in between

CARIOCA
This lateral agility drill is a traditional Brazilian training method. To do it, you'll need an agility ladder like those found in most large gyms. The move is simple. Standing in front of the ladder, cross your left foot in front of your right in a lateral motion, and step your right foot to the right. Then cross the left foot behind the right laterally and then step the right foot to the right again. Repeat this series to the end of the ladder. Then return going to the left, reversing the movements. Never touching the rungs or the rails, stay on the balls of your feet, keep your hips facing forward, your chin up, and your feet moving in a quick and precise manner.
52 I
MENSFITNESS.COM

KETTLEBELL CLEAN AND PRESS

Begin in a squatting position as if you were performing a standard clean (or deadlift) with a kettlebell between your legs. Grab the kettlebell with one hand and explosively straighten your legs and body out of the squat. At the same time lift the elbow of the working arm high to the side, like you're performing an upright row with that arm. Rise onto your toes, then drop your elbow to your side and "catch" the kettlebell gently on your shoulder while bending the knees to absorb the downward momentum. Next, press the kettlebell overhead. Return to the start position and repeat.
I

HOOK KICK
This move is similar to the side kick in soccer, except you aim your kicking leg slightly to one side of the target, then snap the knee and drive the heel or calf of the kicking leg into it. If you are kicking with the right leg, aim slightly to the left of the target, quickly flex the knee, and snap to the right and into the target. Perform this drill on each leg. For a tougher variation, try a sliding kick. If you are leading with your left leg, cross the right foot behind the left foot and place it as far out across the left foot toward your target as possible. Then, extend the left leg into the kick, driving your whole body forward toward the target.

STABILITY BALL PIKE-POSITION PUSH-UP

Climb onto a stability ball, with the insteps of your feet on the balL (Depending on your balance and agility, your toes or balls of your feet are fine as welL) Keep your hands on the ground in a push-up position. Next, lift your hips into a pike position drawing your feet toward your chest with straight legs, rolling the ball forward toward your arms. From this position perform a push-up touching the crown of your head to the floor (like an overhead press). Return to the start position. Keep your core braced at all times. If that's too hard, rest your foot on a bench instead.

TRXSINGLELEG PECTORAL FLYES

Face away from a TRX (or other suspension trainer) with your hands gripping the handles, arms extended in front of you. Lift one leg off the ground extending it at the hip straight behind you. With control, raise your arms out to your sides and back with softly extended elbows, lowering yourself into a pectoral flye position. (Your arms should not extend behind your shoulders.) Then pull your arms back together in front of your chest. As with all TRX exercises the closer your body is to standing upright when you start, the easier the exercise. Try to minimize shaking as best you can.

DECEMBER

2011

For the full90-minute workout, logon to mensfitness.com.

bol, he never felt he lived up to the who typically designs workouts that mimimage. "I love food, I love drink, I love ic movement patterns his clients will do in that social thing:' he says. So how did their activity of choice-whether it's tennis, surfing, or gardening. "He dropped he manage to look camera-ready for all his shirtless scenes in Lost? "They eight to 12 pounds and got ripped:' The actor also ate well, kick-starting would give me five days' notice, his day with a substantial breakfast (a sometimes more ifI had a feeling and poached egg or cup of Irish steel-cut called to ask. Writers and producers expect you to be in shape all the time, oatmeal). He made lunch his main meal but as they became my friends, I'd and limited his protein intake at dinner. say, 'Dudes, give me a little warning: He also replaced processed carbs (white rice, white pasta, white bread) with whole And they tried. Then I'd warrior up, grains (brown rice, Bulgar wheat) and got do more weights, and stick to eating Man on a Mission: Holloway plays a disavowed steak and fish." While he pulled it off, 40% of his calories from carbs, 30% from special agent in Mission: Impossible IV. Holloway now says, "I'm tired of that. protein, and 30% from fats. Today, they work together three days a No more of that desperation push. I'm going to stay fit. It feels better." week doing high-intensity interval trainTo get in shape for Mission: Iming one day, strength work another, and possible, Holloway turned to John Kovach, a Southern Califorcore work another. Holloway, whose weight used to fluctuate between 180 and 208 ("I can carry it, but that's not leading-man nia trainer who incorporates integrated movement patterns, unstable surfaces (like a Bosu balance trainer or Swiss ball), weight") now holds at a solid 185.But now it's less about weight and Pilates into his programs. "Josh is an athlete, so he has aland size and more about endurance and flexibility. Kovach says it's important to work out all the muscles between the knees and ways stayed in good fundamental shape," Kovach says. "He rib cage and up and down the spine-not just sculpt a six-pack. just needed to ramp it up from being in average shape to phenomenal shape. He wanted to do as many of his own stunts as By using a Swiss ball, he turns basic crunches into a full-body exercise involving all the muscles that stabilize joints in Holpossible-he knew there was going to be a fair amount of wire loway's ankles, knees, and hips. And the actor likes the variety work. I made sure he had good, practical core conditioning so as much as the results of this "muscle confusion" core training. that when he was doing suspension work he would hold himself "I'm always doing a different exercise, doing full ranges of moin alignment without sagging." tions. And it doesn't get boring." Holloway worked out with Kovach 90 minutes a day, four to six times a week. "We were doing one or two days of strength Kovach, who says the term muscle confusion is often misused, explains it this way: "I don't want people to get into a routine work and three to four days of interval training," says the trainer,

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2011

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where they are doing squats every Tuesday and Thursday in three sets of 15. The whole idea of muscle confusion is to try not to let the body get too adapted to any specific movement pattern!' This suits Holloway perfectly. "I was doing a lot of boxing through Lost, thrashing a bag at least three days a week. If I had shirtless scenes, I'd do it six days a week. Then I realized my joints were hurting. So the concept of muscle confusion really was helpfuL Suddenly all my joints started loosening up and my endurance increased. I don't need to get stiff and big. I need to be loose and agile, yet tight and lean." While he can't divulge much about his part in Ghost Protocol, he has nothing but praise for Cruise. "He is the ultimate machine:' Holloway says. "When I arrived on set he was in the middle of some huge fight scene and I didn't want to bother him. And he was like, 'Hey, hang out, dude. This is your set-relax! He said, 'I know you're going into stunt training. Really take your time! That was great advice, because I get there and I'm nervous and excited, like, 'This is Disneyland for men. Let's shoot some shit and jump off of buildings! It was good that he said, 'Settle down, dude-you don't gotta do it all right away.' He really put me at ease!' Director Brad Bird applauds Holloway's professionalism: "Josh takes the job seriously but also
54 I
MENSFITNESS.COM

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knows how to have fun;' he says. "There's a scene where Josh had to be dropped 30 feet with a huge IMAX camera suspended above him. That takes game!' So is Holloway ready to finally become an action hero? "Sure. Give it!" he says, confident from having previously trained with Navy SEAL team members and learned what it takes to be tough. "People try to keep you from reaching your goal, but never stop going toward your target. If you have obstacles, go through them. Never stop fighting!' Meanwhile, all this training has improved his performance on the court. "There is nothing more challenging than a full-on basketball game with the starts and stops, the jumping, sprinting, side shuffles;' he says. "Now I can move faster, be more agile. I don't twist my knee, my ankle doesn't go out." And while Java may notice that Dad's face is now smoother to her touch, he's also more comfortable in his skin. "I'm in better shape now than I've been in a long time;' Holloway says. "I'm in my 40s, but I feel almost as strong as I was in high school-it's like, 'Wow, I haven't lost a step.' I don't want to be the sex symbol stud guy. But I want to keep this up for my life and my wife and my work. Because playing in the big leagues is fun, right? But you'd better be prepared to deliver!' MF

DECEMBER

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SPORTS UTHORITY

WORKOUT

OF THE MONTH

'-

you've got what It takes to he a punter In tlieNFL?

Want to train like a football player? NFL veteran Steve Weatherford shows you why punters make great role models.
By ROB FITZGERALD Photographs by ANDREW HETHERINGTON

Think

Weatherford calls the uncomfortable-looking position at left the "Van Darnme," in honor of the actor's iconic demonstration of it in the 1988 martial arts classic Bloodsport. Ironically, however, he hadn't actually tried to do it until recently, when prompted by friends at a party. "Flexibility and explosiveness are the two most important things for a punter," he says, "and I've always stretched like crazy, so when I tried to see if I could do it, it wasn't that hard."

DECEMBER

2011

MENSFITNESS.COM

I 57

STEVE WEATHERFORD

WORKOUT OF THE MONTH

up one morning with a sore back and take the day off. unters aren't supposed to look like the New I never do." York Giants' Steve Weatherford. They're supCurrently in his sixth NFL season, Weatherford, posed to be scrawny ex-soccer players who who is among the league's most accurate punters, stand in one place during games, huddled unseated incumbent Matt Dodge in training camp, behind the bench in their oversize parkas, waitwhen most observers had expected Dodge to hang ing for those few-and-far-between times when on to his Giants starting spot. To the University of they're called onto the field to do something Illinois graduate and Crown Point, IN, native, his requiring neither hitting nor running. Underfootball success is attributable to a training and nuneath their pads, punters aren't supposed to be trition game plan forged during his rookie season 6'2",211 pounds at 5% body fat. Weatherford is, however, and says you with the New Orleans Saints in 2006. can be, too, provided you're willing to put in the time. weatherford claims punting a football is similar to driving a golf ball-a scenario where everything needs "It's a combination of being blessed with good genetics and to work in concert, the same way, every time out. If one little being disciplined;' Weatherford says. ''A lot of guys might wake thing is off-a hamstring is pulled or the hips are tight-a punter's rhythm can be completely thrown off. The idea is to be as explosive as possible when it's time to punt, six to eight plays per game, on average, and to ensure physical consistency. ''You can't do this perfectly every week;' he says, "but you want to feel exactly the same way every single Sunday. You want to build that explosiveness in the off-season, then train to maintain it so everything is the same during games." Since his entire year comes down to those six to eight bursts of perfectly coordinated explosiveness-as opposed to po-

eatherford trains five days per week, taking Wednesdays and Sundays as either active rest or off days. He'll start each workout day with dynamic flexibility. This involves a series of jumps, skips, and high kicks designed to raise his core temperature and head off injury. After that, it's 15 minutes of static stretching, which he does after weight training, followed by a different type of cardio each day. "I spend the off-season in San Diego:' he says. "There are great geographical formations in the hill country for me to just go out and run."

CARDIO TRAINING 60-yard uphill sprint; 10 reps at full recovery TUESDAY: 40-yard sand sprint on beach; 10 reps at full recovery WEDNESDAY: off or active recovery (surfing or swimming) THURSDAY: 30- to 40-yard sled sprint; 10 reps at full recovery FRIDAY: 2-mile run
MONDAY:

WEIGHTTRAINING SPLIT
MONDAY: TUESDAY:

Lower Body A Upper Body A

WEDNESDAY:

Active Recovery
THURSDAY:

FRIDAY:

Lower Body B Upper Body B

SATURDAY:

Active Recovery SUNDAY: Off

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2011

STEVE WEATHERFORD

WORKOUT OF THE MONTH

sition players, who need significantly more staminaWeatherford's off-season training resembles an Olympic high jumper's regimen more than it does a linebacker's or a running back's. The key, he says, is the yearly regimentation he learned from his mentor, veteran placekicker John Carney-who spent 23 seasons in the NFL. "It's a long season;' he says. ''You've got four preseason games and 16 regular-season games, and if you get into the postseason, you could be playing 24 football games in five months. You get

tired, the season grinds on you, and your knees, back, and hips start to hurt. You have to taper off at some point and maintain the work you did in the off-season to keep consistent." For this veteran punter, looking more like a DB or safety comes down to how much discipline you're willing to exercise. "If my knees are sore, and I don't feel like I can run;' he says, "I'll find something I can do, like sprints on the bike or swimming. The difference between looking this way and not is that I have that discipline, and I won't ever let myself cheat myself:'

"MY MIND WILL NOT LET MY

BODY

STOP ME FROM WORBING OUT."

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MENSFITNESS.COM

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2011

STEVE WEATHERFORD

WORKOUT OF THE MONTH

THE WORKOUTS
LOWER BODY A
EXERCISE SETS

LOWER BODY B
EXERCISE SETS

Roman Chair Sit-up Front Squat DB Lunge Leg Press Leg Extension LegCuri Calf Raise

3-4 3-4 3 4 2 2 3

U-15 4-6 10-U 8-10 10 10 U-15

Oblique Raise Front Squat Power Clean Deficit Sumo DB Deadlift Dumbbell Snatch Dumbbell Scissor Lunge Leg Extension Leg Curl Calf Raise

3-4 3-4 3 3 3-4 3 2 2 3

U-15 EACH 4-6 3-5 8 4-6 6-8

SIDE

EACH SIDE

10 10 U-15

IlinmiU·~·slll
EXERCISE SETS

Hanging Leg Raise Incline Dumbbell Bench Press Flat Dumbbell Bench Press Dumbbell Military Press Single-arm DB Side Raise Weighted Dips Overhead DB Triceps Extension Concentration Curl

3-4 3-4 3-4 3 3 3 3 3

U-15 8-10 8-10 8-10 8-10 lO-U 8-10 10-U

Iliaam ill!.~·Sllll
EXERCISE SETS

Roman Chair Sit-up Weighted Pull-up Lat Pull-down Seated Row Biceps Circuit Upright Row Shrug Single-leg Box Jump
*Two sets of any three biceps moves

3-4 4 3 3 6* 2 2 4

12-15 8-12 8-10 8-10 8-10 8-10 8-10 10 EACH

LEG

OBLIQUE RAISE

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2011

ANDREW

STEVE WEATHERFORD

WORKOUT OF THE MONTH

KI(!Vdl~(.l\S.t;
NFL athletes are bigger and faster than ever before-even kickers
fyou're playing in the NFL, Steve Weatherford says, you must be doing something right, but fans watching at home typically don't envision their team's punter or kicker as some rippedto-shreds specimen who regularly goes beast mode in the gym. Along with Weatherford, however, there are a handful of other kicking specialists who've raised the bar for these positions. Take Dallas Cowboys kickoff expert David Buehler, for instance. At the 2009 NFL scouting combine, Buehler's performance compared favorably to that of several linebackers and running backs. To wit, he performed 25 reps on the bench press with 225 pounds, ran the 40 in 4.56 seconds, and is often used as a regular positional player on the Cowboys' kickoff- and punt-return teams. Oakland Raiders veteran kicker Sebastian Janikowski, who last season tied the NFL's all-time record with a 63-yard field goal, is another mold-breaker. At 6'2",250 pounds, Janikowski's workout numbers at Florida State-bench-pressing 395 and recording a 4.6 in the 40-rivaled those of just about any Seminoles lineman. "The way the game is now," Weatherford says, "guys are bigger and more athletic, and the kicking positions are no different. You need that explosion level and good body composition to compete."

"THE DIFFERENCE BETWEEN LOOKING THIS WAY AND NOT IS THAT I HAVE THAT DISCIPLINE, AND I WON'T EVER LET MYSELF CHEAT MYSELF."
STEVE WEATHERFORD

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2011

ALDRIDGE
This stunning beauty always dreamed of being a Victoria's Secret Angel. Now that the 26-year-old model has her wings, she's taking her heavenly body from catalog to catwalk. NATE MILLADO I
[By

You're making your third appearance in the Victoria's Secret Fashion Show. What's it like strutting down the runway, clad only in lingerie and angel wings? Oh, my God, it's so nerve-racking. There's no other time when you have to walk in your underwear in front of 9 million people. I usually try to zone out, 'cause there's no way to focus on all the people watching. Before I go out there, I just listen to music and dance. And when I turn that corner, I just go for it. Is that where you feel the sexiest? I'd say it's when I'm in a bikini on the beach, having fun-feeling healthy and happy. We hear you love to cook, too. Do you have a signature dish? I make really good peas

with prosciutto. It's my go-to. How do you stay so fit if you're cooking all the time? I do a lot of yoga and Pilates. I think men should do them, too. They're amazing ways to work out. I'm constantly telling my husband he should do Pilates because it's such an intense workout. I know it seems really girly,but I've seen huge athletes do it! I've tried running, but I turn bright red-there's nothing cute about it. You're married to Kings of Leon front man Caleb Followill. What is it with rockers and supermodels, anyway? I think it has to do with our crazy schedules. When you're a rock star, on tour around the world, it's hard to find someone who understands

your lifestyle. It's the same with models. I might be in Paris today but Bora-Bora tomorrow. He gets that. How do you make a longdistance relationship work? Making the time we have together special. Going on dates is important, and iChat is amazing-it's the greatest invention ever for connecting with someone when you're far away.It's so comforting. Christmas is coming up. What's your favorite part about the holidays? Ever since I was a little girl, I've loved having a Christmas stocking. It could be ChapStick in there- I don't care. I just love opening it. It's so much fun. That's also a time when my husband and I get to be together and just

relax. I always buy pajamas for the both of us, and we just cook together and watch every Christmas movie ever made. We hear your mom, Laura, was a former Playmate of the Month. What was it like having a bunny for a mom? It was so cool. I'm so proud of my mom. She was at Playboy at a time when the magazine was at its sexiest. She was a jet bunny [flight attendant], too! I just tracked down the jet bunny uniform that she wore, and I bought it, just to have it back in the family. It was a great way to grow up. She was always on the go,but she still made time to make our lunches and take us on trips, and whenever we traveled, she made sure we went to the museums and took in the culture and the food. A Playboy bunny for a mom, and sisters who model tootalk about a family with good genes. I never thought I was gonna be a model. I thought I was gonna be a soccer player! Do you still play? Not as much lately,but I did play against a pro team in Toronto recently, and we did a shoot-out. I was talking during the whole game, and I thought I was gonna be so good. My husband, who's never played soccer before, got all his goals in, and I did so bad. It was a terrible day. [Laughs] Out of curiosity, when all the Angels arejust hanging out, do you •..Have pillow fights in our lingerie? It is exactly like that..just kidding. The Victoria's Secret Fashion Show airs on Nov. 29, 10 p.m. on CBS

Lily's Secret to Buying the Right Gift for Your Girl

"Lingerie always makes a great present. It's thoughtful because she knows it's what her man likes, so it makes her feel extra confident that you're picking it out for her. Knowing her correct size is very important, though, so you might have to peek in her drawer. Don't get her something too big or too small-that can get you in trouble. In terms of colors, I think black and red are always a safe bet:'
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2011

Give your friends a Men's Fitness gift subscription. Every issue is packed with info to help them reach their goals - in the gym and in life.

C[rCK HERE'

Give your friends a Men's Fitness gift subscription. Every issue is packed with info to help them reach their goals - in the gym and in life.

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"I LOVE A- MAN'S CHEST.

PLACE TO LAY
YOUR HEAD!' IT'S A GREAT

ARMAGEDDON WORKOUT

f you've paid any attention to tabloid headlines or the ancient Mayan calendar, you've probably heard that the world will end in 2012. If we assume it's true, wouldn't you like to go out in the best shape of your life? We've created a workout so tough we bet you've never experienced anything like it before, or will again. Survive the Armageddon battleground and you'll face the unknown with a ripped physique, killer conditioning, and the knowledge that there's nothing in the future you can't handle.

The deadlift is a total-body strength exercise and can also be used to build endurance and burn massive amounts of calories. You'll begin the routine with drop sets on the deadlift, going from a heavy load down to a light one with no rest in between. Then you'll alternate sets of two more exercise pairs. On the first pair, shoot for 100 total reps, and on the second, pump out as many reps as you can in a minute's time. The goal is to push yourself as hard as possible, activate all your muscles, and build your wind. The workout is an enormous challenge for your body and mind, but if you find yourself burning out in the middle of it, rememberit's not the end of the world. Oris it?

1)Deadlift
REPS:

See "Death-Set Deadlifts"

.. Stand with feet hip-width apart and toes turned out slightly. Bend down and grab the bar with your hands just outside your knees. Keeping your lower back arched, drive your heels into the floor. Pull the bar up along your shins until you're standing with hips fully extended and the bar in front of your thighs.

DIRECTIONS
FREQUENCY: Perform the routine once per week, allowing two days' rest before any other lifting. TIME NEEDED: 30 min.

HOW TO DO IT: Perform the exercise pairs (marked "a" and "b") as alternating sets. Do one set of "a", rest as prescribed, then one set of "b", and repeat until all sets are complete.

you're an experienced f deadlifter, load the bar with about 90% of your estimated max. Start by placing a 45-pound plate on each side (135 pounds total if you're using an Olympic barbell). Now load the bar so that you have four plates of whatever weight works for you on each side of your original 45s. For example, if 90% of your max comes out to 325 pounds, you would load the bar with a 35 plate, two 25s, and a 10 on each side (either end of the bar would look like this: 45 plate, 35, 25,25,10). Perform one rep and then slide one plate off each side of the bar. Immediately perform five reps. Pull off the next set of plates and do another five reps. Continue performing five reps at a time until only the 45s remain, then do as many reps as you can with them. Do not rest any longer than it takes to remove weight from the bar. If you have never deadlifted before or are still new to it, load the bar with 45s and then load four lO-pound plates on each side. If you're using an Olympic barbell, this will be a total of 215 pounds. Perform one rep, then slide one set of lOs off. Now perform five reps. Take off the next set, and do another five reps. Continue, performing five reps at a time until you're down to the 45s. Then do as many reps with them as you can.

Death-Set Deadlifts

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2011

ARMAGEDDON WORKOUT

2a)
SETS: REPS:

Push-u
20 (100 total

for the exercise)

.. Perform 20 push-ups (rest on your knees later during the set if needed). Then move on immediately to the bentover lateral raise. Alternate exercises until all sets are completed.

2b)
SETS: REPS:

Bentover Lateral Raise

5
20 (100 total for the exercise)

.. Hold a dumbbell in each hand and bend forward at the hips until your torso is almost parallel to the floor. Squeeze your shoulder blades together and raise the weights out 90 degrees. As you fatigue, you can use rest-pauses-perform as many reps as you can, then pause at the bottom of the movement, and breathe as needed. Continue until you hit all 20 reps. Afterward, go right back to the push-ups.

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2011

I::iNC
L.IVe. WELL. [ ·TltESE STATEMENTS HAVE NOT BEEN EVAlUATEO B'I THE FOOD AND DRUG ADMINISTRATION. 'Wilen IJsecf io conjcJI)c(/on with your wo,koUl reglmen.

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hiS workout will push you to the limit, but it's completely safe if you follow the directions. Many other workouts can't claim the same. Training too hard too soon and without adequate rest can lead to rhabdomyolysis, aka rhabdo, a condition where muscle fiber is broken down and a protein inside it, myoglobin, is released into the bloodstream. In high amounts, it can be toxic to the kidneysand may turn fatal. If you ever find yourself training to the extreme- inexperienced CrossFitters are some of the most common rhabdo

• Darkor red urine • Muscle stiffness or weakness • Muscle tenderness

TREATMENT

• Hydration, sometimes intravenously • Medication • Kidney dialysis (in extreme cases)

PREVENTION

• Drink fluids, especially after intense exercise

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ARMAGEDDON WORKOUT

r-

..
_.

]b)
SETS:

LungeJulll
10
REPS:

See Chin-up

'.

,.
',-

.. Get into lunge position with your rear knee nearly touching the floor. Jump as high as you can and switch your legs in midair. Land with the opposite leg forward and immediately begin the next jump.

Stockpile pithy lines along with water and extra ammo.

MAD MAXIMS

"Greetings from The Humungus: The Lord Humungusl The Warrior of the Wasteland! The Ayatollah of Rock and Rolla!"

"I am the Nightrider. I'm a fuelinjected suicide machine. 1 am the rocker, 1 am the roller, I am the out-of-controller!"

78 I

MENSFITNESS.COM

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2011

TRAINER

8/8/16 WORKOUT

Build more muscle in less time with the 8/8/16 method

DECEMBER

20ll

MENSFITNESS.COM

81

oucanmake muscles work hard a of ways. Lifting heavy loa s, slowing down your reps, and keeping your rest periods short are all strategies to overload muscles and make them grow. And the 8/8/16 method employs all of these techniques in just the right amounts. Apply this simple math in your training this month and you'll see gains add up fast. HOW IT WORKS
.... In each workout, you'll perform two gTOUpSof three ~ exercises, or two tri-sets, and then some isolated ab work at the end. The first exercise in each tri-set will be done for eight reps, followed by 10 seconds' rest. The same goes for the second exercise, and then the third will be 16 reps followed by two minutes' rest. Using a load that allows you only eight reps provides the heavy portion of your training. The short rests accumulate fatigue. But as you're tiring out the muscles, you're also transitioning from the most challenging exercise in the tri -set to the least, so you can keep working hard (and hit the high end of the rep spectrum with 16) without burning yourself out. The result: a short workout that applies maximum muscle stimulation.

IlilYl

DIRECTIONS
I~IU~(UJJ~NCY: Alternate the workouts for three total
sessions per week. Rest a day between each. 'I'n\rm l~EI~I)EI): min. 30
I'J()W '1'0 I)() 1'1': Perform the exercises marked with

letters ("a;' "b;' and "c") as a tri-set. You'll do a set of "a", rest, then aset of "b", rest again, and then a set of "c". Repeat until you've completed all the prescribed sets. Then do the remaining plank exercises as indicated. Each exercise is assigned a tempo. The first digit is the number of seconds you should take to lower the weight. The second digit is the time you should pause in that bottom position. The third digit applies to the lifting portion of the exercise, and the fourth is the length of the pause in that end position. A "0" indicates no time=simply move on to the next digit. For example, a chin-up done with a tempo of 4010 would be done like so: take four seconds to lower yourself from the bar. Then take one second to pull yourselfback up.

NEUTRAL-GRIP CHIN-UP
SETS: 3 REPS: 8 TEMPO: REST: 10

In 11,
TO STERNUM
SETS: 3 REPS: 8 TEMPO: REST:

LAT PULL-DOWN
4010

4010

(NOTSHOWNl

sec.

• Hang from a chin-up bar that has parallel handles, or use a V-grip handle from a cable station. Hang from the handles, and then pull yourself up until your chin is over the bar.

10 sec .

• Sit at a lat pull-down station and secure your knees under the pad. Grip the bar with hands outside shoulder width and pull it down to your sternum.

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2011

8/8/16 WORKOUT

SEATED CABLE ROW

SETS:

c:

3 REPS: 16 TEMPO: 2010

REST:

2 min .

• Sit at a cable station with your knees slightly bent and your feet braced against the foot plate. Keep your lower back in its natural arch and grab the pulley handles with your palms facing down. Squeeze your shoulder blades together, keep your elbows in, and rotate your wrists as you row to your midsection.

BENCH PRESS
SETS:

2a
3 REPS: 8
TEMPO:

4010

REST:

10 sec .

• Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.

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2011

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8/8/16 WORKOUT

INCLINE NEUTRALGRIP DUMBBELL

BENCH PRESS
SETS:

21,
3
REPS:

TEMPO:

3010

REST:

10 sec .

• Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and lie on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.

SETS:

3 REPS: Hold for 60 sec.

REST:

60 sec .

SETS:

2c:
MENSFTTNESS.COM

• Get into push-up position and bend your elbows 90 degrees so your forearms rest on the floor. Keeping your body in a straight line, hold the position.

STANDINGCABLEFLYE
REST:

3 REPS: 16 TEMPO: 2010

120 sec .

• Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands together until they're in front of your chest and then quickly (but under control) let them extend back again.
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2011

8/8/16 WORKOUT

1)1\Y2

45-DEGREE BACK EXTENSION WITH SNATCH-GRIP HOLD

SETS: 3 REPS: 8 TEMPO:

3010

REST: 10 sec .

• Get on a back extension apparatus with the pad under your thighs. Bend forward and pick up a barbell. Next, extend your hips until your body forms a straight line, then lower yourself until the bar nearly touches the floor.

TRAP-BAR DEADLIFT
SETS: 3 REPS: 8 TEMPO:

4010

REST: 10 sec .

• Set a trap bar (also called a hex bar) on the floor and stand inside it. Bend your hips back so your body is low enough to grab the handles. Make sure your grip is balanced. Keeping your lower back arched, drive your heels into the floor and extend your hips until you're standing tall with glutes contracted.

LYING LEG CURL

SETS: 3 REPS: 16 TEMPO:

(NOT SHOWN)

2010

REST: 2

min.

• Use a lying leg curl machine (not one where you sit upright) and make sure the axis of rotation is lined up with your knees. Curl the pad until your knees fully flex.

SEATED NEUTRALGRIP OVERHEAD PRESS

SETS:3 REPS: 8 TEMPO: 4010 REST:10

2a

INVERTED ROW
SETS:3 REPS: 8 TEMPO: 3010

21,

(NOT SHOWN)

REST:10

sec.

sec.

• Sit on a bench and hold a dumbbell in each hand at shoulder level, with your palms facing each other. Keep your core braced and press the weights overhead.

• Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up, flaring your elbows out.

LATERAL RAISE
SETS:3 REPS: 16 TEMPO:201O

iiiIII

'-C·
III

(NOT SHOWN)

REST:2

min .

• Hold a dumbbell in each hand at your sides and raise the weights up to 90 degrees.

SETS:3 REPS: Hold 45

sec. each side

REST: 60

sec .

• Lie on your side, resting your weight on your forearm. Raise your hips into the air so that your body forms a straight line and hold the position for time.

Huge aspirations require monumental effort. Get motivated with ABS's double-dose Speed Slao". The beta-Alanine can help spot you through j that last demanding set. Then comes the rebuilding. After putting down the plates, pour on the 50 grams of quality proteins packed into ABB's legendary P.ae hoe SO shakes. This is the stack to depend on when you're chasing a new personal best.
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How to get around injuries in the gym
IBySEANHYSON,C.S.C.S. I

TRAIN THROUGH

obody's perfect. No matter how good your form or how small your ego is, there comes a time when every guy hurts himself in the gym. The important thing to know is how to train around the injury while encouraging it to heal properly. Marc Megna, a fitness model and strength coach for Bommarito Performance Systems in Aventura, FL, offers this advice.

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For strains, sprains, and pulls, this may be all the treatment you need.
REST. Stop doing stuffor at least stuff that hurts.

ICE. Apply an ice pack (a bag of frozen peas may be better, since it will conform to the shape of whatever body part you're icing). Hold it in place for 20 minutes at a time. Cold compresses relieve pain and reduce swelling. COMPRESSION. Wrap a bandage around the injury firmly but not tightly. It shouldn't feel like you're cutting off the blood flow or causing the affected area to throb. A little pressure helps keep swelling down. ELEVATION. Rest the area on a level that's above your heart. Reducing blood flow can help minimize swelling. .. Inflammation is part of the healing process. These steps are meant to help control it, not eliminate it. After 48 hours, feel free to use moist heat, which will help improve blood flow.

1/ the Problem Identify

.. ''You need to make a clear diagnosis of the injury," Megna says. "An overuse injury in the joint usually needs rest, while pain in the muscle may require blood flow to help the tissue heal:' When in doubt, see a doc for an official verdict.

2/Take an Angle
.. If the pain is in the joint, then rest it. But you may find that doing a variation of the exercise that hurt yousimply from a different angle-will allow you to train pain-free. If the pain is muscular, you can switch up exercises and angles or just reduce the load you're using. Training through certain situations may be beneficial because exercising will flush blood (filled with nutrients) into the area and speed recovery.

3/ Use Partial 4/ Positive Stay Ranges

.. Sometimes only part of the range of motion for an exercise causes discomfort. A squat might aggravate your hip in the bottom position, but the top three quarters of the movement might feel OK. "Limiting the range of motion will still create blood flow and allow you to train the same movement while avoiding further injury;' Megna says. .. Be committed to your recovery and look on the bright side. ''Whether you have to do rehab, RICE [rest, ice, compression, and elevation], or active recovery, be diligent and approach it with enthusiasm, regardless of your setback," Megna says. ''Your attitude will playa huge role in the recovery process."

C.S.e.S., is a Team MuscleTech performance coach. He is also a former NFL linebacker for the New York Jets and the New England Patriots. marcmegna.com

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