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The 10 laws of evolution

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Personal trainer and body-transformation coach Tim Walker shares the 10 essential rules he’s learnt from a decade of changing men’s physiques. Use them to transform your own in record time.


Mct
If you want to add size while staying trim, memorise these three letters. Medium-chain triglycerides are the best fats for maintaining lean mass. Get them from coconut oil.

Butter
Sounds a little strange, we’ll admit, but Walker recommends melting a teaspoon into your coffee for the perfect pre-workout fuel. Butter is high in CLA – a fatty acid that aids definition.

Strongman
The best training to accelerate muscle-building. Include heavy drags and power lifts in your regular sessions to gain thicker muscle faster.

Hammer your fitness

If you can spare 30 bucks or so for a sledgehammer and are able to find a tyre, hammer strikes are a fun substitute for dull cardio. They’re hugely taxing on your cardiovascular system and burn thousands of kilojoules. Simply pound the tyre and repeat until you’re nailed.

Right whey
Whey is good: grass-fed whey is in a league of its own. It contains more amino acids and processed by your body quicker. My favourite is Vital Whey ($57.95/600g; reflectionsonhealth.com.au)

Do the splits
Alternate upper-body and lower-body moves. It pumps blood back and forth for a bigger fat burn. For example, do a squat then switch to chin-ups and so on.

Stamp!
Even with moves such as the bench press, stamping down with your heels will instantly give you more strength.

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The $0 gym
Get your hands on some empty kegs and you have a great tool for overhead presses. Tyres can be taken from scrap yards and used for power clean and push movements. Outdoor mental stairs makegreat chin-up stations. No excuses.

30/50/20
Your new breakfast ratio for optimal health: 30 per cent protein, 50 per cent veg, 20 per cent fats. I have three eggs, salad leaves, beetroot and either avocado or nuts.

Don’t isolate
Training your whole body during each session triggers a greater release of bulk-building growth hormones.

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