When you book a trip to Spain, you probably envision your holiday beginning on a sunny terrace, piping hot coffee in hand. Or when you touch down in France for the Euro trip of a lifetime, you might expect to be getting down to some new school beats in an old school discoteque quicker than you can say alors on danse…

The reality, however, is a little different. Whether you’re in a Barcelona barrio or a Parisian banlieue, for the first 24 hours you could be anywhere, as you spend half the day catching up on Z’s, and the other half walking around in a semi-confused fugue state, otherwise known as jetlag.

Unless you are a CIA operative. In which case you simply follow a strict “anti-jetlag” diet in the lead up to (and during) your flight and land with your sleep pattern (and energy levels) perfectly in sync with your current location.

Fortunately for the rest of us, this regime works on everyone, whether your job is to assassinate the Illuminati or to see as many impressionist paintings as you can in 24 hours. There is, however, a painful catch, especially for those of us that appreciate the tasty things in life (or eating, more generally).

But we’ll get to that. First you need to understand how jetlag functions.

Your body has a peachy little mechanism called a circadian rhythm. When you live in one place for an extended period of time, this serves you well, as biological ‘clocks’ in your brain, liver and heart work together to release signals (chemicals) to make you feel tired, hungry or energetic all at the right times.

Of course, when you fling yourself across the globe in a tin can, these mechanisms go haywire. A problem that the CIA have been working on for decades. And if you’d like to skip the bleary first 48 hours of your next long haul trip, you ought to pay attention to what they found.

As God Save The Points, a business travel website, reports, “One study was found to be the most conclusive of all. So much so, it’s been widely used by CIA operatives, as well as the US Army, Navy and presidents—not to mention a-listers from your favourite movies.”

Developed by Charles Ehret and dubbed the Argonne anti-jet lag diet, the regime involves a great deal of personal sacrifice, matched only by the rewards you will receive upon arrival. But how exactly do you do it? We’d recommend the simplified version.

Here’s how to avoid jetlag (literally) like a pro.

Figure Out The Local Breakfast Time Of Your Destination

Work out how many hours ahead or behind it is of where you are right now (apps like Timeshifter are great for this).

Set An Alarm On Your Phone To Go Off 14 Hours Before The First Breakfast You Will Eat In Said Destination

“On the day of your travel, you must fast for 12-16 hours from the time breakfast would be served at your final travel destination when you arrive,” (God Save The Points).

“Example: you fly from New York to London on March 12th in the evening. Your next meal will be about 3AM New York time late that night, which is 8AM London time on March 13th. You need to start your fasting around 12-16 hours before then. Basically, you’ll need to fast well before you reach the airport. This would mean stopping your meals, which should be high protein, at around noon that day.”

When The Alarm Goes Off, Don’t Eat Anything From That Moment Onwards

Once you begin fasting, no matter how tempting the complimentary Gin and Tonics, Sour Cream Pringles and reheated airline food, you must stick to a strict diet of water, water and more water. Not even coffee or soft drinks. Nothing.

Embrace The Pain

“Painful, we know. (But) by fasting, you allow your body clock to reset when you reward it with breakfast at its new local destination time,” (God Save The Points).

“Basically, the body sheds any memory of when it was supposed to eat and readjusts to its new zone.”

Once The Fast Ends, Eat A High Protein Breakfast

Avoid starchy food and carbs throughout the day, and stay in well lit environments. Also, if you can, get some exercise and fresh air, and if you are a coffee addict now is the time to indulge. But then shut all this down at 3pm local time.

Eat A Carb-High Dinner

According to the studies, this helps trigger “natural” sleep. So go for that pasta pizza combo you’ve been eying off, and rest easy in the knowledge that you are now seven times more likely to kick jet lag when travelling East to West, and 14 times more likely when travelling West to East.

And to do the more extreme version, just do the same, but start a few days earlier.

You in?

Read Next

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The post CIA Diet Stops Jetlag…But There’s A Catch appeared first on DMARGE Australia.

Building a huge set of pipes is generally the number one goal for any young man entering the weight room. But before we curl our biceps into painful oblivion, let’s quickly brush over some basic muscle mass building rules.

First up: eat enough protein and calories. While you can still build some muscle in a calorie deficit, you are putting yourself at a major disadvantage, and severely limiting your potential gains.

Secondly: Employ the “progressive overload” principle, gradually increasing your weight, reps and sets.

Third: make sure you partake in a full range of motion when completing exercises.

Got those basic principles? Good. Now, let’s apply them to those gangly appendages you call arms. Here are eight training tips designed specifically for building those guns.

Be Smarter With Your Exercise Selection

 

 

 

 

 

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In order to achieve maximum results and size in your arms, it is important to hit the full range of motion through different exercises.

To achieve this, try the 45-degree incline DB curl and the EZ bar preacher curl, one with the arm behind the body and one with the arm in front of the body. With these two variations, I like to frequently rotate and manipulate them through a training phase to maximize results and hypertrophy.

As for the triceps: to get the full range of motion you need to get the same contraction and extension, in reverse. A great way to do this is with cable pushdowns—where the elbows stay close to the body, or even slightly behind the body for a full contraction.

Another way to do this is in the stretched position, where you still use the cable, but extend the arms overhead, so your elbows are closer to your head. Before you get carried away though, remember that there is also a place for training in between these fully stretched and contracted positions (the mid-range).

As you can generally lift more load here, we recommend you spend a fair bit of your training here, as more load leads to more muscle growth. But as always: balance is key (i.e. for maximum gains, do both).

Switch Up Your Hand Positioning

 

 

 

 

 

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The muscles in the upper arm all need to be stimulated in order to get the best growth out of your arms. How do you do this? By manipulating your hand position.

The three positions of the hand (supinated, pronated, neutral) all must be used throughout a training phase in order to maximize results. I generally like to use two different hand positions throughout a 4-6 week training block, and then switch exercises (and also switch up the hand positions).

Bonus tip: not many people I see use the pronated position—and when I put them onto it, they see a phase of great growth.

Increasing Your Training Frequency

 

 

 

 

 

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A higher frequency approach can help in a few different ways:

• More overall volume throughout the week.
• Stimulating MPS (muscle protein synthesis) more throughout the week.
• Repetition of movement—learning the movement better and potentially lift heavier weights. If you do arms one day a week, by the end of the workout they will be pretty exhausted- therefore you won’t be able to lift as heavy. However, if you do only a few sets a few times a week they will be fresher, allowing you to lift heavier loads, which is a big factor in hypertrophy).

Try 30 sets of arms on one day a week, then ten sets of arms three times in a week, and observe the difference.

RELATED: You Should Never Train To Your Max & This Shredded UFC Fighter Proves Why 

Also: make sure you get enough volume via sets and increase it over time. An example of this would be over 12 weeks of training, start with doing 16 sets of arms each week (16 for biceps and 16 for triceps) and by the end of the 12 weeks be doing 24 sets of arms each week. This will ensure your arms need to adapt to the stimulus placed on them and growth.

Vary Your Rep Ranges

 

 

 

 

 

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The old saying that you need to train between 8-12 reps to grow has been debunked. I generally vary rep ranges throughout a day, week, phase or even training block, as it has been shown generally reps from as low as four and up to thirty will result in hypertrophy (the process which builds muscle).

Just to be sure not to stick to super low reps for too long of a period—as it can cause strain on joints and tendons, so switching to high reps to rest them whilst still getting growth is a great option.

As for temp: I am not the biggest fan—but a controlled tempo, with sometimes adding things such as pauses can play as an advantageous tool to help your arms grow.

Fine Tune Your Technique

 

 

 

 

 

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This will be a huge factor in growing sleeve busting arms. If your technique isn’t in check, you risk injury and start to recruit other muscle groups to perform the movement, both of which slow your progress and result in smaller arms.

And as with anything you do in the gym, your technique should always be a number one priority. A good indicator of this is that your first rep and last rep are completed with the same form.

Progressive Overload

 

 

 

 

 

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As we touched on in the beginning, if you don’t do this, your arms won’t grow! You can hit this principle in a number of ways- whether it be through volume, weight, frequency etc. If you keep doing the same thing for your arms, they will adapt and stay the same (this may come as a shock, but your body doesn’t want you to have 20 inch arms).

This is why you need to force your body to grow and adapt to the stimulus placed on it. My favourite way to increase progressive overload for my advanced clients is by increasing the amount of weight lifted each week per exercise, while simultaneously increasing the amount of volume throughout each phase, so within a training block they are getting as much potential to grow as possible.

That’s a fair whack of info to take in. So here are the key takeaways.

• Throughout your training, remember to rotate exercises and hand positions approximately every 4-6 weeks.
• Increase the number of sets you train your arms over a training cycle.
• Make technique a priority, whilst also changing rep ranges to stimulate all muscle fibers.
• Progressively increase weight, or the number of sets (or both) throughout a training cycle—stress the body in different ways, and force it to adapt.

If you follow these principles, you can expect some sleeve busting arms (whether they arrive in 12 business days or a more leisurely 6-month sea-mail time frame is up to you and your genetics).

Read Next

• Special Forces Commandos Train Like This To Get Insane Strength & Stamina 

The post How To Get Big Arms, According To A Trainer appeared first on DMARGE Australia.

Sure, his voice maybe a bit squeaky and he may have only made a few cameos in films like Bend It Like Beckham and King Arthur: Legend Of The Sword, but we’re seriously thinking David Beckham could pull off the next James Bond with a few of his tattoos covered up and some proper acting lessons.Evidence: a damn fine tuxedo and his wife in tow (who conveniently looks like a bonafide Bond girl herself). The duo were spotted leaving the National Portrait Gallery gala over the weekend in London and we couldn’t help but think…”007 movie poster?”Beckham opted for a classic black tux paired to polished black dress shoes and a square folded pocket square. The whole 007 look was enhanced with Victoria Beckham who also rocked matching monochrome. There was no timepiece on the wrist but we suppose if Beckham ever did make the move he’d have to switch out the Tudor ambassadorship for an Omega one.A closer look at Beckham’s tux reveals a contrast stripe which runs down the side of his trousers – a rather nice and slick touch. Naturally this isn’t the first time the Becks would have donned a suit worthy of 007 status.Are we wrong or are we right? Let us know your thoughts on Beckham campaigning for a 007 role. Our flame suit is on.

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• David Beckham Found The Most Casual Way To wEar The Cocktail Dress Code

The post David Beckham Just Proved Why He's Good Enough To Play The Next James Bond appeared first on DMARGE Australia.

Bring a girl flowers and she might crack a smile. Bring her food and she will love you forever. At least, that’s the message George Davey, the latest man to go viral for being attractive, recently received in lacy underwear Twitch (a streaming platform) and social media comments.Forget the trope that women find crime sexy (as inmate turned male model Jeremy Meeks proved in 2014). And forget the insulting stereotype that women can forgive the crimes of a serial killer if he looks like (or is played by) Zach Effron.

 

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Why?Because—although everyone has their own kinks—this latest saga proves the one trait that women all agree upon: it’s hot when a guy brings you food.But how did this mass exodus from Tinder to Menulog come about?As reported by The Daily Mail, the story goes like this: George was working as a food delivery courier for Menulog, when he received an order from a famous female gamer.However, as Kathleen (or ‘Loserfruit’ as her online avatar is known) was live-streaming her gaming session to millions of followers, when she took a break to receive her KFC, they all got a good look at George.

 

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As for George: “I had no idea that I would actually make an appearance on Loserfruit’s live streaming video but it ended up being a really exciting and fun experience,” he later told The Daily Mail.He then said that although customers are generally happy to see him, he had assumed it was because of the food.

“This is the first time I have been shared on social media so I haven’t ever had attention like this before.”

As it was his first time in the spotlight, George admitted that he was mildly embarrassed for his family and friends to find out about the experience: “They think all the attention is going to go to my head but I think it’s just all a bit of fun,” (The Daily Mail).

 

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“I’ve had a lot of comments about being the next Bachelor so yes, I’m single.”

On a serious note: George’s story proves something important: being charming and heartwarming is more attractive than being a stone cold stunner. Also: being humble doesn’t hurt, so full props for that, George.

Read Next

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The post 'Internationally Adored' Delivery Driver Reveals What Woman Lust After Most appeared first on DMARGE Australia.

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Admit it: it’s hard to keep both your partner and your friends happy. But when the phone pings and the long-awaited message appears—it’s hard to say no to a squad night out. Whether it’s your best friend’s stag, a team footy trip or just a Friday night on the town with your mates: the possibilities are endless.

But so is the potential to disappoint your partner.

Gone are the single university days, where no-one had to deal with your overnight antics but you. Now there are two people’s dignity at stake. But you still want to have fun, right?

So do you throw caution sideways, go wherever your borderline alcoholic mates lead you, and wind up with suspicious bruises, a foggy memory and several STI’s?

No: but you also don’t want to spend the night tucked away in the corner, glued to your phone and killing everyone’s vibe.

By following this guide you’ll be the life of the party, and still be able to look your partner in the eye when you get home.

Preparation Is Key

It’s rare in any group of mates for you all to be single (or taken) at once. So while you might be content to start the night with the Tinder and Tequila acolytes of the group, unless you enjoy being an awkward third wheel you don’t want to share an Uber home with them. Sure: offer your services as a wingman and have a good time with everyone—but a few well placed messages early on to the other attached members of the group will ensure a smooth transition from the Pub to Casino (or home) while the Lotharios of the gang practice their R n’ B at the club.

Communicate Throughout The Night

No one wants to be the lame dude who is so attached to his phone he may as well not be out, but at the same time a couple of friendly messages could be the difference between your partner feeling uneasy all night (and asking a bunch of suspicious questions the next day) and your partner curling up with a round of Netflix and making you a bacon and egg roll the next morning.

Watch Your Drinks

It’s a sad moment when one of your so called mates decides to slip a little something into your drink, but it has happened. So especially if you are on a night out or a trip with a group bigger than just your close mates, keep an eye on your beer—and look after each other.

Don’t Drink To The Point Of No Return

We believe if you are in a healthy relationship your partner should have no problem with you getting a little ‘sideways’ in their absence. But, especially if they are a bit insecure, telling them, “I was blacked out from 8pm onwards” is not going to go down as well as, “I got a bit tipsy and had an existential epiphany at the urinal.” But we’ll leave this one up to you.

Do Be The Life Of The Party

Initiate group sing alongs, strike up conversations with strangers and make the most of those impromptu moments that come with every epic night out. Order that espresso martini. Hug that bouncer. Put $100 (if you can afford to lose it) on red. Buy your mates a round.

Do Something Cool The Next Day

To avoid a wasted day of moping around whinging about how much your head hurts and how brightly the sun is shining, knock back a couple of Paracetamol and a Berocca, whip out your favourite hangover sunnies, and do something relaxed and fun with your partner. Just as alcohol can make you feel special, done right your hangover can work as a social crutch too, inspiring sympathy, conversation and interest—so wear it as a badge of honour.

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The post How To Survive A Night Of Debauchery Without 'Disappointing' Your Partner appeared first on DMARGE Australia.

You get home late, open the fridge door, make a mental note to go to the supermarket and order something from Uber Eats. You then kick back and relax, as some poor soul angel from heaven comes to deliver you a box of grease and sugar. You finish the fare, wipe your chin, and say, “Tomorrow is a new day.”

But is it?

Unfortunately, your waistline doesn’t take such resolutions into consideration, and neither does tomorrow morning’s workout. Fortunately, we have a strength and conditioning coach on hand, to tell us how bad the damage really is, and what you can do to mitigate it.

We hit up Jackson Privett, strength and conditioning coach at Precision Athletica, to get the low-down on how eating takeout affects your next workout. According to him, the number one impact it has will be physical.

As most takeout is greasy, sugary and salty, Jackson says that if you’re serious about your training, whether that be succeeding at the highest level of your sport or simply losing some weight; “You need to consistently be fuelling your body with the right food to achieve that desired intensity needed to improve.”

“As a Strength & Conditioning Coach, it’s vital that the athletes we work with consistently eat nutritious, vitamin dense foods if they want to continually train at the highest level of skill and intensity required to improve in their area of sporting expertise.”

That’s not to say athletes never experience moments of weakness: “I’ve experienced, both as a coach working with athletes and in my own training, the effect that a poor diet has on one’s ability to perform at a high intensity for a prolonged period of time, as well as the ability to adequately recover in between training sessions.”

At best this leaves you open to distraction; at worst it makes you vulnerable to an otherwise preventable injury.

Throughout these experiences, Jackson has noticed, “Eating takeaway food will not only make you feel slow and lethargic—but decreases the ability for you to adapt to the training stimulus you’re currently undertaking, meaning your improvements will slow down or diminish entirely.”

And that’s not all: there’s a mental impact too.

 

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As Jackson explains, “The brain requires a large amount of nutrients if it is to function effectively in sending signals down to the muscles to do what we need them to during exercise or competition.” So eating poor nutrient foods (like takeout), “Will have an impact on your ability to overcome adversity, ability to deal with stress, mood and overall energy levels.”

In other words: not good. But on those days when we’ve succumbed to temptation, is there anything we can do to mitigate these negative effects?

Kind of. Or rather: you can sharpen up your other healthy habits, to make up for your nutritional lapse, like making sure you get enough sleep. Not only that, but sleep may also help you avoid further binge sessions.

Jackson points out that: “There are lots of studies suggesting that a lack of sleep has a substantial effect on your cravings for calorie-dense foods such as takeaway foods… due to the presence of the hormone ghrelin, which is released in instances like this and stimulates our appetite.”

“When we get enough sleep, our ghrelin levels decrease and our leptin levels (which are responsible for both suppressing appetite and stimulating energy levels) increase, which is great for when we are training.”

All that aside, if you simply can’t outsleep your cravings for a sumptuous Pad Thai, Jackson says you can (somewhat) minimise the negative impact it will have on your fitness regime by eating it at the right time…

“If you’re going to eat takeout food, our best chance for it not to have a negative impact on your performance is to eat it close to when you’re about to do a workout, with around 1-2 hours before training our best bet in order to allow the body to digest the food. Whilst the amount of nutrients is very minimal, we can attempt to burn as much of the food as we can through intensive exercise.”

However, due to the number of calories generally found within takeout food, the chance that we’ll burn it all off within one training session is, according to Jackson, “Minimal at best.”

Read Next

• Dieticians Reveal Which Takeaway Foods Are Least Catastrophic For Your Weight Loss Goals 
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The post Junk Food Before Working Out: What Happens appeared first on DMARGE Australia.

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With more than 160,000 properties listed on Airbnb in Australia alone, it's safe to say digital disruption has made its way into both the housing market and the tourism industry. But while Australia is known as a great destination for backpackers to travel around in a van, this latest spike in the A...

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