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2. exercise

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
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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
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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
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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
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