6-pack challenge
Transcription
6-pack challenge
THERE WAS ONE WEIGHT NOBODY COMPLAINED ABOUT LIFTING... MH-06/2013 6-PACK CHALLENGE TOWIE NOTES & DESCRIPTIONS MH TOOK REALITY TV’S BIGGEST PARTY BOYS AND GAVE THEM SIX WEEKS TO GET INTO THE SHAPE OF THEIR LIVES. THEIR JOURNEY FROM SUGAR HUT TO SIX-PACK STARTS HERE. ER, REEM NAMES (L-R) RICKY RAYMENT, MARIO FALCONE, JAMES ARGENT, CHARLIE KING, CHRIS DRAKE TRAINING PERIOD MAR-APR/2013 O96 MEN’S HEALTH MENSHEALTH.CO.UK PHOTOGRAPHY ADRIAN WEINBRECHT GUTTER CREDIT GUTTER CREDIT WORDS MARK SANSOM MENSHEALTH.CO.UK MEN’S HEALTH O97 PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor MH-06/2013-TOWIE ARMS RACE ON-SCREEN QUIET MAN CHARLIE ADDED SERIOUS VOLUME TO HIS BICEPS IN TIME FOR SUMMER “This has done me all sorts of favours. I’ve had more screentime this series than ever and they keep asking me to take my top off, so it must have worked. The training’s been intense, though. I was doing 12 sessions a week at one point. We disagreed once or twice but my trainer Adam kept me honest. Just.” Charlie would like to thank: Adam Bates (ab-fit.com); monkeynutrition.com O98 MEN’S HEALTH BEFORE SCREEN-STEALING ARMS Bates used the ‘big four’ arm moves to give Charlie a hit of growth hormone. Rest for 2min after sets and for 3min after each move. You need every second BARBELL CURL 3 sets, 6 reps EZ BAR EXTENSION 3 sets, 10 reps INCLINE DB CURL 3 sets, 10 reps WEIGHTED DIP 3 sets, to failure WEIGHT 81KG WAIST 31IN BODY FAT 13% AFTER WEIGHT 78KG WAIST 28IN BODY FAT 7% A Stand straight holding a heavy bar. Best pre-book those gun-show tickets. A Stand with your feet shoulder-width apart holding an EZ bar with a close grip. A Lie on a bench set to 45 degrees. Hold a dumbbell in each hand, palms facing. A Hang a plate from a weight belt, then grab the handles on a dip station. B Tempo is key. Curl the bar to shoulder height (up for 2sec; down for 4sec). B Lower the bar behind your head, then press it back up to the ceiling. B Curl the weights to your shoulders using a 2sec-raise and 4sec-lower tempo. B Lean forwards. Lower slowly, then push back up fast. Repeat to failure. MENSHEALTH.CO.UK WORDS: CREDIT JAMIE MILLAR | PHOTOGRAPHY: BEFORE SHOTS DANIEL HERENDI AT WEARESTUDIO33.COM | GROOMING: TAHIRA HEROLD AT LHA, ASSISTED BY RITA SARACO USING HAIR BY TOMMY GUNS, CLINIQUE FOR MEN SKINCARE, AND TAN BY FAKE BAKE | STYLIST: DANIEL HIGGINS | GUTTER FEMALE MODEL: NATALIA GAL AT NEVS | NEON MEN’S HEALTH SIGN DESIGNED BY KEMPSIGNS.COM CLOTHING, PREVIOUS PAGE: CHARLIE, JEANS, TOPMAN.COM; TRAINERS, ADIDAS (JDSPORTS.CO.UK). RICKY, JEANS, RICKY’S OWN; TRAINERS, RICKY’S OWN. JAMES, JEANS, TOPMAN.COM; TRAINERS, ADIDAS. MARIO, JEANS, GAP.CO.UK; TRAINERS, NIKE (OFFICE.CO.UK). CHRIS, JEANS, HM.COM; TRAINERS, NIKE.COM. NATALIA, BIKINI TOP AND BOTTOMS, AUBADE.COM; HEELS, ASOS.COM. THIS PAGE: CHARLIE, T-SHIRT, TOPMAN.COM. RICKY, JOGGERS, NEWLOOK.COM; TRAINERS, RICKY’S OWN 6-PACK CHALLENGE CHARLIE WAS GUNNING FOR SOME ATTENTION… BOX FRESH LATS SHOW BUSINESS “This hits your back and shoulders hard,” says Dutca. “Plenty of men don’t even make it through.” WITH A CHAMPION IN HIS CORNER, RICKY PUNCHED HIS WAY TO A MORE V-SHAPED BODY “I’ve been hitting it hard since I started on TOWIE. I used to be in great shape, but late nights, bad food and booze made me pile on weight. The first thing I did was give up fags and got in touch with Ionutz Dutca, a champion boxer, and asked him to train me. I didn’t want to use a PT like the other boys and I know how quickly boxers drop weight, so I thought it made sense. To start with, it didn’t. I puked nearly every session and passed out more than once. The workouts were seriously intense bouts of exercise with next to no rest. If Ionutz makes me do one more chin-up, ever, I’m going to chin him. Which probably isn’t a great idea.” Ricky would like to thank: Ionutz Dutca (@ionutz_ dutca); theproteinworks.com WARM-UP 10min cross-trainer SUPERSET 30sec rest between exercises, do 3 sets A PULL-UP (10 REPS) Grab a bar using a wide overhand grip and perform 10 pull-ups. Move to an assisted machine to complete your set if you need it. BEFORE B LAT PULL-DOWN (10 REPS) Hold the handle with a close grip. Tense your core and draw the handle to your chest. Release slowly back to the start. Pulling just got much more challenging. WEIGHT 85KG WAIST 32IN BODY FAT 22% AFTER THERE’S FIGHTING TALK FROM RICKY RAYMENT WEIGHT 78KG WAIST 30IN BODY FAT 15% C ROWING MACHINE (10MIN) Keep your back straight and body tensed to isolate the correct muscles. Pull the grip until your elbows are level with your hips then slowly return. Those guys you see putting their back into it are doing it all wrong. MEN’S HEALTH O99 PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor MH-06/2013 6-PACK CHALLENGE MODEL MUSCLE SWEAT ON THE ABS MAT AND GRIT IN THE KITCHEN GOT TOWIE’S POSTER BOY MARIO THE BEST SIX-WEEK BODY OF 2013. LOATHE AS WE ARE TO MASSAGE HIS EGO... “I was in alright shape and I know my body. I knew I could smash this challenge. I like to do everything as naturally as possible, which means a lot of eating. I flew over trainer Luke Haslett from Belfast to work with me: it was an education. He weighed every piece of chicken to the gram – it’s the one change in a workout regime that will really make a difference for you. His weighted abs sets were absolutely killer. The fat I was holding on my obliques dropped off and I lost the excess I was carrying around my chest. Next goal for me is the MH cover. If this is what I can do in six weeks, just watch what I can do in 10.” Mario would like to thank: Gyms Kitchen (gymskitchen. com); Luke Haslett (physique consultant.com) BEFORE Luke Haslett gave Mario the painful secrets required to bring out his eight-pack. Warning: this session is not for the faint-hearted. Take as much rest as you need WEIGHTED LEG-RAISE 12 sets x 4 reps PLATED DECLINE SIT-UP 12 sets x 4 reps WEIGHT 81KG WAIST 32IN BODY FAT 15% GUTTER CREDIT AFTER SUPER MARIO – NO MUSHROOMS REQUIRED AGONY ABS SESSION WEIGHT 78KG WAIST 30IN BODY FAT 8% MENSHEALTH.CO.UK WOOD CHOP 3 sets x 20 reps BARBELL PRONE ROLLOUT to failure ` A Hold a dumbbell between your feet, lie on a flat bench and grip the sides. A Hold a weight plate behind your head, legs wrapped around the bench. A Set the cable high and draw it across you, like you’re, erm, chopping wood. A Kneel on the floor, holding onto a weighted barbell in front of you. B Keep your legs straight and lift them vertically. Lower slowly. Pain is key. B Complete the sit-up without fully reclining to keep your abs engaged. B Release it slowly back to the starting position – be sure to pivot at the waist. B Roll until your arms are straight, then return. Mario did 22. Beat him. Please. MEN’S HEALTH 101 PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor LITTLE CHRIS BECOMES EVEN LITTLER CHRIS FROM CARBS TO MARBS LITTLE CHRIS OVERHAULED HIS DIET, CANNED BOOZE AND TOOK ON ALL-BODY CONDITIONING TO BUILD A SOLID CORE AND GIVE THE GIRLS OF ESSEX SOMEONE ELSE TO THINK ABOUT “I just love a bloody pint, that’s my problem. I went through a load of photos of me last summer – I’ve got a beer in my hand in every single one, so I knew I needed to do something about it. This challenge came just at the right time for me. It’s been hard working next to Charlie – look at the size of him. But if it wasn’t for training with him, I don’t think I would’ve pushed myself as hard as 102 MEN’S HEALTH I did. I never thought I’d end up with abs, I’ll tell you that for nothing. The working out has been the easy part, but I’ve missed carbs. I had no idea how important what you put in your mouth is. I’m going to stick to it, definitely, but for now I’ll be in Brentwood. Drinking a lot of Peroni.” Chris would like to thank: Adam Bates PR (ab-fit.com); Gyms Kitchen (gymskitchen. com); USN (usn.co.uk) BEFORE CORE REACTION Chris dropped 7kg with this midriffhoning superset. Do 4 sets with 1min rest CABLE CRUNCH 16 reps KNEE RAISES 12 reps WEIGHT 80KG WAIST 34IN BODY FAT 24% AFTER 1A Get ready to pray. Grab the rope on a cable machine set to high. Kneel facing it . 2A Trap a medicine ball between your knees and hang from a chin-up bar. WEIGHT 73KG WAIST 32IN BODY FAT 14% 1B Engage your core and lower your head to the floor. Try not to face-plant. 2B Squeeze your knees in to activate your hip adductors. Lift and lower. MENSHEALTH.CO.UK WORKOUT PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: MARK PEACOCK | SHOT ON LOCATION AT BODYWORKS WEST, NOTTING HILL | T-SHIRT SUNSPEL, SUNSPEL.COM; SHORTS, ADIDAS; TRAINERS, NIKE; GYM EQUIPMENT COURTESY OF POWERHOUSE-FITNESS.CO.UK CLOTHING, PREVIOUS PAGE: MARIO, JOGGERS, NEWLOOK.COM. NATALIA, BIKINI, AUBADE.COM; VEST, HM.COM; HEELS, ASOS.COM. THIS PAGE: CHRIS, DENIM JOGGERS, TOPMAN.COM; TRAINERS, NIKE.COM; HEELS, ASOS.COM. JAMES, JEANS, TOPMAN.COM; UNDERWEAR, HIS OWN. NATALIA, RED BODY, AMERICANAPPAREL.CO.UK; HEELS, ASOS.COM. MH-06/2013-TOWIE 6-PACK CHALLENGE HAVING IT LESS LARGE JAMES HAS FAILED BOOTCAMPS AND DITCHED DIETS: MH GAVE “ARG” THE INCENTIVE TO LOSE 2ST AND 10% BODY FAT “I’m not going to lie, this is the hardest thing I’ve done. When Shane, my PT, was banging down my door at 8am for the first session, I rolled over and stuffed my head under the pillow. I’m glad he didn’t give up. Look at me: the girls are going to love it, right? “Saying ‘no’ to booze has been tough, though. I’ve been swapping JD and Coke for vodka and soda – I had no idea you could save 200kcal just from that. Cheers MH. I love the results and I’m going to stick at it, but tonight I’m heading straight to TGIs.” Arg would like to thank: Gyms Kitchen (see Mario); Shane Haron (resultspt.com); escapefitness.com; TRX BEFORE START RIGHT WEIGHT 117KG WAIST 42IN BODY FAT 31% AFTER WEIGHT 96KG WAIST 36IN BODY FAT 22% “Cut sugar and fat cravings by loading up on quality carbs and protein first thing,” says Steven Mavrou of Gyms Kitchen. Try these, they have the protein of two steaks… PROTEIN PANCAKES • 6 egg whites • 7tbsp oats • pinch cinnamon • ¼tsp baking powder • 2 drops vanilla • 1tbsp yoghurt • 1 scoop protein • handful berries Whisk it all together, then fry for 2min each side. It’s the only way to breakfast. ARG IS READY TO SHOULDER THE BURDEN OF BEAUTY MEN’S HEALTH 103 PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor