Mens Fitness UK - March 2016

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6 | March 2016

ContentsMarch 2016

ONTHECOVER

p54

Theres no timelike the new yearfor restoring yourbody to its formerglory. This issuewill make that easy

with dozens ofstraightforward tipsandmoves to getyou burning fat andbuilding muscle

Get backin shape

p131 Drop5kg ina monthTwo fat-blasting workouts fora lean bodyin fourweeks

p98 Instant energyor immunity, or muscle, or fatburning all in a DIY shake

p88 Cookonce, eat all weekTakethe hassle out of foodby

masteringthe art of slow cooking

p105Conquer ToughMudderThe world champion and the sportsleading coach offer tips that will letyou take on any obstacle course race

p54 Whats your muscle IQ?Find out more about your musclesfor better gains and do our hugelyeffective med ball chest workout

p64 SuperheroabsEveryone can be strong, no matterwho you are. Welcome to calisthenics

p23 The2min muscle hack

No kit, no gym just a simple squattweak that will make a big difference

p72 30simple fat fixesEach onetakeslittle effort andthey all add upto a better body


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March 2016 | 7

Updates

p15Winter winnerGet outside when thetemperature dips and reapthe fat-burning benefitsof exercising in the cold

p19Hit the deckEver eaten food off thefloor? The five-secondrule wont save you, buthaving a carpet might

p27Rice and easySushi is a miracle ofmuscle-building goodness,especially if you learnhow to roll your own

Personal Best

p43Alex BrookerTheLast Legpresenter joins

MFin the gym to discusskeeping in shape, otherpeoples awkwardnessand unexpectedlyinterviewing the PM

Fuel

p83Flash in the panThese few simple upgradeswill turn pancakes into ahealthy feast you can enjoyevery day of the year

p95Pizza deliversIt doesnt have to be a dietarydisaster if you choose wisely,saysMFs nutritionist andtakeaway fan Drew Price

Trainer

p110Roll back fatThey arent just for recovery.Try these foam roller-basedfat-loss moves, then ease

out the knots afterwards

p113 Bro science on trialIf you want to separatefitness fact from gym fiction,step away from the bro-scientist and ask a doctor.

MFsets a few things straight

p116Keep it lightSmaller weights and a limitedrange of motion makethis tough home workouta real test of strength

p129 Heart workChoose the bestsupplements and energyfoods to support your mostintense cardio effortsp83

p72

p43

p105

p64

p83

Idontknowhowmyarms

wouldlookwhen

theyreinshape


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8 | March 2016

IN THISISSUEWeaskedthreeofourexpertsfortheirbestmuscle-buildingadvice

Brendan Chaplin

UFCandTeamGBcoach(p131)Therearetwotypesof

hypertrophy, so focus

ontherightone.Forsize,

sarcoplasmic hypertrophy

is attained through training

withhigherrepsandlower

weight.Sarcomereor

myofibrillar hypertrophyis

moreeffective forfunctional

performance and is achieved

through lifting heavyloads.

Emil HodzovicDoctor,strongmanand

founderofProjectGoliath

(seep33)

Forget traininga muscle

onceaweek.Ifyoureally

wanttomakeitgrow,hitit

eitherdirectlyor indirectly

everytwotothreedays.

AslanSteelCalisthenics pioneer (p64)

Themostoverlooked part

of training is straight-arm

strength. Peopleare soused

toflexingthatoftentheyreafraidoflockingoutor

keepingtheir armsstraight

butthatswhatyouneedfor

completearmstrength.

Q:Are youhaving fun

yet?

JoeBarnes, Editor@MF_Barnes

Im always surprised by how peoplesbest intentions at the start of the yearto improve their health and fitness canfade so quickly. By the second weekof February, according to consumerresearch body the IHRSA, 80% ofthe New Year crowd at the gym have

dropped off, with 50% quitting for good by March.Those are not good stats unless of course youve

barely got space to swing a kettlebell at your localgym so whats going wrong? Ive had the pleasureof editingMens Fitnessfor six months now, andthe main thing Ive learned in that time is that,for people who struggle with their fitness,the biggest hurdle is simply that theyhavent started enjoying it enough.

Its a shame. Exercise should beone of lifes great pleasures, nota chore. I know many of ourreaders are well past this stage,loving that sweaty buzz aftera run or the endorphin highof getting a new squat PB.But if youve just joinedus and are struggling tomaintain motivation, heres

how to speed things up:

SetperformancegoalsEven if your main aimis to lose the dad-bod,keeping track of your pull-upscore will give you tangible goalsto chase every session and moreregular highs than endless selfie-analysis.

HaveaplanGet one from a good source, and give it time to work.Youll be able to hit the gym with confidence that youarent wasting your time, and youll see progress.

Embrace the processThe gym isnt something to distract yourself fromwith intra-set visits to the Candy Kingdom. Training isthe thing thats supposed to be a distraction from reallife focus on it, and youll quickly start to enjoy it.

In this issue youll find an abundance of advice andworkouts to help, but weve got one more way tomake the process easier than ever - our new bespoke80-day plan, available at tbt.mensfitness.co.uk. Its atraining-and-eating plan tailored to your goals,meaning youll get your best results ever.

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EDITORIAL

Editor Joe Barnes 020 7907 6519

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Managing Editor Chris Miller 020 7907 6520

Fitness Editor Sam Rider 020 7907 6523

Features Writer Matt Huckle 020 7907 6498

Designer Alex Sowa 020 7907 6518

Thanks this issue Camille Nielson (art),

Gareth Beach (subbing)

Staff email [email protected]

Work experience

enquiries [email protected]

DIGITAL

Head of Digital Content Max Anderton 020 7907 6847

[email protected]

Online Writer Sam Razvi

[email protected]

MANAGEMENT

Group Publisher Russell Blackman

Acting Publisher Nicola Bates

Group Publishing

Director James Burnay

Editorial Director Pete Muir

Group Managing

Director Ian Westwood

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Chief Operating Officer/

Chief Financial Officer Brett Reynolds

Group Finance Director Ian Leggett

Chief Executive Officer James Tye

Company Founder Felix Dennis

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March 2016Issue 189

Matt,featureswriter#LastLegI joined TV presenter Alex

Brooker in the gym and found out howtraining around a disability throws upchallenges most people dont face andnot just in having to alter moves to suityou. After all, how do you set body goalswhen youve not got anyone to compareyourself with? Find out on p43.

@MensFitnessMag MensFitness(UK) MensFitnessUK

Sam,onlinewriter#hipopAfter a pelvis operation, Ive got

four months of recovery ahead. Hours ofrehab exercises may not be fun but, onthe other hand, prescription morphineis the best thing ever. Frankly Im writingthis while high as a kite, and Im startingto think I am actually Sigmund Freud.

Sam,fitnesseditor#FitBritView your gym as a playground

and exercise never becomes a chore andif you play enough, you might becomegreat at it. Thats how 30 men and womenearned a slot at the 2015 FitBrit Challengefinal, our annual event to find the fittestin the land. Read the report on p121.

Forour

interactiveissue searchiTunesforMensFitnessUKmagazine

Ben,deputyeditor#iceageHacking my way up a frozen

waterfall at the Mlacca-Mojstrana ice-climbing centre in Slovenia was hardwork. But the rush of exhilaration I feltwhen I successfully scaled it was morethan worth the effort (abseiling downwithout impaling myself on a pickaxe wasa bonus too). Visit slovenia.info for more.

The staff and readers ofMens Fitnessare always in the thick of the action

THE MFERS

MensFitnessMagazine

10 | March 2016


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12 | March 2016

PB | EXPERTS

QIve noticed Im getting more tired

and irritable recently. Am I just

turning into a grumpy old man?Peter, Northampton

Theres a chance you may have Testosterone

Deficiency Syndrome (TDS), which can

cause low libido, irritability and reduced

muscle mass among other things. A study

presented at the British Endocrine Societys

2015 conference found that 46% of men

with TDS believe their symptoms are age-

related and dont seek treatment. One

of the authors, Dr David Edwards, said,

Testosterone is required by all men for ahealthy life physically and psychologically

so its important that low testosterone is

treated. If youre concerned, see your GP.

SUBSCRIBENOW

Last issues issues

QYour Timbersportsfeature (MFFebruary)

has convinced me I needmore rotational movementin my training. I dont haveaccess to a cable machine,or an axe, so how do I trainthese movements?Conor, DublinGood on you, Conor! Geta resistance band, like theBodymax Power Band frompowerhouse-fitness.co.uk,and start with horizontal

band woodchops. Dont pick aband thats too thick or youllhave a job moving it at all.Begin with the 30mm purpleband and youll be chewingup fallen trees in no time.

@MensFitnessMag

Gotaquestion?USETHEHASHTAG#MFAQ

MensFitnessMagazine

FREEGIFT

MFAQ

PhotographyAlamy

QCan I do genetic tests tosee which sport my son

will be best at?

Mitch, LeedsHoping youve produced thenext Leo Messi or LewisHamilton? Well, genetic teststhat claim to identify athleticprowess in children areavailable but theyve beenrubbished by theBritishJournal Of Sports Medicine,which branded themunreliable. Want more proof?In 2013, 22 companies wereselling them, but 14 have sincefolded. Youll have to find outif young Cristiano is good atsport the old-fashioned way.

QIve been followingthe same diet as my

colleague but Im not seeingthe same effects. Why?Mike, LondonYoure doing the same amountof physical activity too, right?The answer may lie in theresults of a recent studypublished in the life sciencesjournalCell, which found thatthe same meal i s metabolised

differently from one person tothe next. To find out whichfoods are holding you back,nutrition experts recommendan elimination diet, in whichyou remove one food at a timefrom your intake and monitorthe results. Alternatively, justsabotage your colleaguesefforts so you feel better.

QIs it true that if I eat toomuch protein Ill get fat?

Phil, London

This old and somewhatbizarre myth stems from astudy in theAmerican JournalOf Clinical Nutrition, whichfound that 30g of protein permeal was the best for buildingmuscle and that upping it to40g didnt improve the mass-gaining effects. But thatdoesnt mean excess protein isconverted to body fat thatsimply isnt an energy-efficientmeans of dealing with it. Stillneed convincing you wont get

tubby? Explorers who atenothing but protein developeda condition called rabbitstarvation, a form ofmalnutrition that occurs whenthe body doesnt get any fat.

andget5issuesfor5plusaMuscle

FoodSteakHamperworth45

Formore detailsseep40orcall08448440081

Some men are moreirritable than others butthat doesnt mean theyre

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0316

March 2016 | 15

It wont be long until springs in full swing andwere moaning about pollen counts insteadof nippy weather. In the meantime, headoutsideand make the most of the unique fat-

burning benefits of exercising in low temperatures anything lower than 5C does the trick. Not only

does the cold make your body more efficientat converting sugars into energy, a new studyfrom the University of Geneva found exercisingin the cold creates more good brown fat.

But what exactly is brown fat? Its cells areprimarily a site of metabolism and heat production,

says Razeeb Ahasan of Public Health England. Italso contains more iron and consumes more oxygenthan normal fat, meaning it may help adultsmaintain a healthy body weight by helping burn offexcess calories. It might not be a coincidence thatobesity has increased since central heating became

standard. Nowget your joggerson and do yourbestRocky IVtraining montageimpression.

Make

winterwork

foryouChill out while you workout toburnmore flab

TheBottomLine Burnmorefatwith

everyworkoutbyheadingoutsidefora

sessionwhenevertheforecastisfrosty.

WordsMaxAnderton

PhotographyAlamy

L o wt e m p e r a t u r e s

h a v e a l s ob e e n s h o w n t o

r e d u c e p a i n

Updates What matters now


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CompressLite inner for cold-weather comfort when temperatures plummet.

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March 2016 | 17

HIITCONFIRMEDWeve longknown high-intensity intervaltraining (HIIT)is an effectiveway to lose fat,but StockholmsKarolinskaInstitutet onlyjust figuredout why. Its allabout how goingflat-out affectsmitochondria the bits in ourcells responsiblefor generatingenergy. Themost important

discovery, though,was the elementsof a perfect fat-burning session.Heres what tolook for in yourHIIT workout.

Intervals under30 secondsThe cell responsethat spikes themetabolism slowspast the half-

minute mark.

Maximum effortfor all intervalsAnything lesswont have thesame effect. Gohard, dig deep,then go harderand dig deeper.

Sessions lessthan 30 minutesAfter half an hour

the mitochondriaare no longeraffected in thesame way and fat-burning drops off.

Updates | Fitness

You dont need to becomean extreme endurance

athlete to get the maximumhealth benefit from jogging.An analysis of previouslarge-scale studies concludedwe only need to run 5-10kmeach week to reduce weight,

blood pressure and risk ofstroke. Any more and there

isnt much benefit beyondburning calories, whileclocking up more than 30kma week can actually have theopposite effect. If youre newto running, start with a 5K,

says coach George Anderson(runningbygeorge.com).

After a month, add 1km aweek unti l youre doing 10Kand getting faster every time.Log times, track progress andlet us know when you beat the42-minuteMFoffice record.

Another reasonnottoskiplegday

Runnings sweet spot revealed

Shunning squats? Then youre putting your mind at risk. A Kings College Londoninvestigation into how lifestyle choices affect brain development measured thinking,learning and memory over ten years studying twins to avoid physiological differences

that might skew the results and found the best predictor of cognitive decline was leg power.Its compelling to see such differences in cognition and brain structure in identical

twins, based on leg power, says lead study author Dr Claire Steves. If having chickenlegs isnt enough of a motivator to focus on your lower body, the prospect of stayingmentally sharp should be. The best move for leg power is a toss-up between leg pressand back squat, but the latter i s our choice because it will release more body-buildinggrowth hormone. Do three sets of five, and increase the weight every week.

WordsMaxAndertonIllustrationSuddenImpact

Photography

Tom

MilesModelGregCornthwaite

A groundbreakingstudy showsbrainhealth starts below thewaist

Its not justgood for yourlegs and

mind squatsbuild corestrength too


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March 2016 | 19

Updates | Nutrition

5-secondrule:thefacts

Tea absorbs tooth-strengtheningfluoridefrom soil, butnot everycuphas thesameamount.Tests carriedout on49 types foundcheap varieties averagedtwice asmuch asthepricy ones apparentlyTescoOriginal is best.

Going sugar-freewontsave your smile. Fizzypopandsports drinkssoften enamelby 30-50%and a recent studyfound no significantdifference in sugarlessversions. Drink sparklingwater with lime, whichdiscourages fat storage.

Playground science has taken a beating from researchers at Aston University.Apparently, when you drop food on the floor, its the amount of bacteriaon the spot it hits not how long it stays there that determines whether or

not its safe to eat. If youre clumsy but really cant bear to bin tasty treats, eatin a carpeted room. Tile and wood surfaces harbour 70 times as many germs.But unless youve recently been preparing raw meat on the surface in question(or a pets been wandering around on it), theres no real need to worry. Afterall,E. coliand the lesser-knownS. aureusare the only bacteria that will make

you genuinely ill the rest will actually strengthen your immune system.

Scientists have beentinkeringwithcrops sincethe1990s, butnow thegreen lights been given forhuman consumptionof agenetically modified foodthats not plant-based.AquAdvantageSalmongrows twice as fast as the

normal variety, will soonbe in shops in the US and,according to itsmakers,has nobiologicallyrelevant differences inits nutritional profile.

Forget the miracle powdersand potions. The bestway to burn more fat iswith blackcurrant extract,according to a study by theUniversity of Chichester.When cyclists were tested

at three intensities, therewas a huge 27% rise at thehighest intensity and 15%at the lowest. Nothingelse increases fat oxidationso substantially, saysthe studys author MarkWillem, a professor ofexercise physiology.

But whys it so effective?We observed a higheractivation of an enzymethat transports fat into thepowerhouse of the muscle,the mitochondria. Testsubjects took 300mg tabletsdaily, so for the best results,

do the same. The activeingredient is also foundin other dark fruits andveg such as aubergi nes,plums and cherries, so eatthose to burn more fat.

GM gets thego-ahead

Cheapskates Diet drinkers

Naturesgreatestfat burner

Good news for... Bad news for...

WordsMaxAndertonIllustrationRyanChapmanPhotograph

yiStock

Scrutinisingthe latest research developmentsunder theMF microscope

SCIENCEWATCH

TheBottomLine Itsreassuring,

butweredisappointedGMisntmaking

foodbetter. Addmoreprotein,omega3s

andvitaminsthenwellgetexcited.


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March 2016 | 21

Updates |People

Follow the advice of theworlds bestrockclimber and youll beable toscale any challenge

Find yourmotivationYou have to have your head in the rightplace if you ever hope to perform at thehighest level, says Sharma. Knowingwhy you want to achieve something is thefist real step to doing it, whatever it is.My reason? Simple I love climbing andwould be doing it whether I was paid toor not.

FeedthepassionIf someones obsessed about what theydo whether its athletics, music, art,

science or business you can see it intheir eyes, says Sharma. Thats not to sayyou shouldnt sign up for, say, a marathonbecause its not your life goal just dontexpect to be inspired. If you love whatyou do youll start getting creative with

it and it becomes a lifestyle,rather than just a sport.

MakenewroutesIn climbing there are a lot

of ways to progress and a big part of it isfinding new places and doing first ascentsthat arent necessarily about difficulty,but about adapting yourself to exploreuncharted territory, says Sharma. Thelesson? It isnt always about doing whateveryone else is doing: finding your ownchallenge is key.

RedefinesuccessSome of the climbs I work on take yearsto figure out and that means failingover and over again, says Sharma. If

I did them solely for the satisfaction offinishing I would have burned out agesago. Instead, I do it because I love everystage not just the end result. Focus onthe small steps that get you to the finishline, not just the peak of the mountain.

Now,now,nowIts not just about the fun stories youll tellafterwards, so stay fully focused on everystep. Of course, my goal is always to get

to the top, but the only way to do that isto concentrate on being in the moment,says Sharma. If youre just thinkingabout getting to the summit youre notfocused on the present and things c an,and will, go wrong.

Enjoytheview(butdontrelax)Achieved what you set out to do? Great,you can relish the feeling but thatdoesnt mean slow down. The better youget, the harder it i s to progress further,but while you sit on your laurels the nextgeneration will be pushing the bar a bit

further, says Sharma. If that happens,you can either be discouraged and quit,or it could light a fire under your butt.

Chris Sharmaappears inPoint Breakseeit in cinemas from 12th FebruaryW

ordsMaxAndertonPhotographyAlamy

S h a r m a m o v e dt o C a t a l o n i a t o

t a k e o n t o u g hr o u t e s l i k e t h i s

o n e i n O l i a n a

Peakperformance

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March 2016 | 23

Introducing the shrimpsquat, your no-weight toolfor ferocious leg strength

MUST-DO

MOVE

For the man lookingto build leg strengthoutside the gym, optionsare limited. Your quads,hamstrings and calves arealready hauling your upperbody around all day, so theyneed much more load toshock them into growth.The pistol squat where oneleg stays out in front as youlower is one option, butrequires more ankle and

hip flexibility than strength.Something else is needed.

Enter the shrimp squat.With no extreme mobilityrequirements, it buildsbalance and leg strength atthe same time, making it theperfect tool for runners andcasual five-a-siders in needof more strength aroundthe knees and quads. Itsyour go-anywhere solutionfor improved legs.W

ordsJoelSnapePhotographyDannyBirdModelCallumMelly@vanderlammie.omn

Buildinjury-proofknees

Updates | Training

HowtodoitStart in an upright position, then

bend one knee, lift the other legbehind you and grab your ankle

like youre doing the classicfootballers quad stretch. Slowly

lower until your back knee touchesthe ground, then stand back up. Too

hard? Do it without holding yourankle. Too easy? Hold your ankle in

both hands.

WallWStand with your backand forearmsagainst a wall.Lower your armstoform a W shape,then backup.Youll protect your shoulders andactivate the surrounding muscles.

Theofficeisruiningyourposture.Fix

itinthetimeittakestoboilakettle

The tea-breakposture fix

DeskstretchGrab a ruler or something elsethat lets you keep your hands30cm apart. Press your elbowsdown onto thedeskuntil youfeel a stretch in your lats.

StandingbatwingKeeping your back flat, take a smallstep awayfromthe wall, thenpress your elbows backuntil yourthumbs touch your armpits. Pausefor ten seconds and repeat once. Il

lustrationsSud

denImpact


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24 | March 2016

Updates | Adventure

Getsome

edgeChris vanDine rodemiles of unmappedtrails in southernPeru to find a new routeto the Inca city of Choquequirao. It wasan expedition that required the pro cyclistto be medic and mechanic too. If you breakyour leg you have to figure out how to getout of there by your own volition, says the35-year-old Pennsylvanian. It didnt seem toslow us down though, he adds with a laugh.

As well as being a challenging route to ride Van Dine wasnt even sure theyd be able tofind a way through the rich history was a largepart of the appeal. It was the capital of theAmericas in the 1500s. Theres lots of mysteryaround it. It beckons your inner Indiana Jones.

Despite a few situations that forced VanDine and his small team to huddle underrocky outcrops in freezing rain hopingfor the weather to break, they finishedthe route in ten days. Its difficult to say

what distance they travelled, but Van Dineestimates they ascended around 12,000min total. While this expedition was strictlyfor the professionals, he says, theresnothing to stop anyone getting started ona smaller and slightly less ballsy scale.

1. Get the right bike

Enduro mountain bikes are a middle ground betweena traditional cross-country bike, which will have awide range of gears, and a full-on downhill bike. Itslight, with 5-6in suspension and a good gear ratio.Think of it as the Swiss Arm y knife of bikes youcould do a lap in the pa rk or go on a ten-hour ride .

2. Tap into experienceYou dont have to work everything out on yourown! Bike shop s are great places to spend time you can pick the brains of other riders and themechanics who work there. Its often a startingpoint to getting invited on group rides.

3. Dont throw money awayAvoid the marketing and gizmo s. Its very easy to spenda lot more money than you need to. Just rememberyou dont need a 3,000 bike to have fun. Theres alsonothing like watching an experienced pro riding an oldhunk of metal smoking someo ne with all the fancy tech.

Want someinspirationforgettingoff-road?ThisAmericancyclistmight have theanswer for your nextSunday ride

WordsMattHucklePhotographyJohnWellburn


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March 2016 | 25

V a n D i n e s t e a mh a d t o c o n t e n dw i t h a l t i t u d es i c k n e s s a s w e l la s v e r t i g i n o u sd r o p s a n d

a n a l m o s tn o n e x i s t e n t t r a i l


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27/180

Strength-

buildingsushiThis DIY take on a Japanese classicis packed with carbs and proteinto fuel muscle growth

S

ushi has become as muchof a lunchtime staple assandwiches, with UK salesof miniature seaweed

parcels rising nearly 100% since2012 and the industry now worth40 million a year. But mostshop-bought sushis packed withadded salt, sugar, flavourings andpreservatives, none of which doyour midsection any favours.

If you want it fresh, morenutritious and better-tasting,theres no substitute for makingyour own and its easier thanyou might think. All you needis a rolling mat available from

waitrose.com for 1.50 andthis straightforward maki recipefrom chef Kiyozi Hayamizu(kikkoman.co.uk). For optimumresults, enjoy it after a trip to thegym, when your body will beprimed to use the fast-digestingcarbs from the rice to buildmuscle. We guarantee youllnever be tempted by those soggysupermarket sushi packs again.

Place a nori sheet on the rollingmat with the smooth side 5mmaway from the bottom edge.Spread half the sushi rice evenlyon the nori, leaving a 1cm gapalong the top edge uncovered.

Rollwithit Follow Hayamizus advice to make

masterful maki in four simple steps

INGREDIENTS (SERVES 1 )

2 sheets of nori

seaweed

150g sushi rice,

cooked accordingto packaging

instructions

75g salmon, sliced

into batons

Wasabi, to taste

Soy sauce for

dipping (optional)

Using your fingers, press downto make a horizontal trenchacross the centre of the rice, thenspread a little wasabi in it and layhalf the salmon slices on top.

Lift up the bottom edge of the noriwith the mat and roll it as tightly aspossible. When you reach the topedge, dab a thin line of water acrossthe exposed area with your fingerto help it stick, then completethe roll to form a cylinder.

Remove the mat and cut the rollinto six equal pieces with a sharpknife, then repeat the processwith the remaining i ngredients.

1 2 3 4

N o r i i s r i c hi n a w e a l t ho f v i t a m i n s

i n c l u d i n g A , B 6 ,C , E a n d K

WordsBenInceIllustrationsJoeW

ilsonPhotographyJosephSinclair

March 2016 | 27

Updates | Eat Smart

This DIY take on a Japanese classicis packed with carbs and proteinto fue musc e growt

ushi has become as muchof a lunchtime staple assandwiches, with UK salesof miniature seaweed

parcels rising nearly 100% since2012 and the industry now worth40 million a year. But mostshop-bought sushis packed withadded salt, sugar, flavourings andpreservatives, none of which doyour midsection any favours.

f you want it fresh, morenutritious and better-tasting,theres no substitute for makingyour own and its easier thanyou might think. All you needis a rolling mat available from

waitrose.com for 1.50 andthis straightforward maki recipefrom chef Kiyozi Hayamizu(kikkoman.co.uk). For optimumresults, enjoy it after a trip to thegym, when your body will beprimed to use the fast-digestingcarbs from the rice to buildmuscle. We guarantee youllnever be tempted by those soggysupermarket sushi packs again.

Place a nori sheet on the rollingmat with the smooth side 5mmaway rom t e ottom e ge.Spread half the sushi rice evenlyon the nori, leaving a 1cm gapa ong t e top e ge uncovere .

Follow Hayamizus advice to make

INGREDIENTS SERVES 1

2 sheets of nori

seaweed

1 0g sushi rice,

cooked accordingto packaging

instructions

7 g salmon, sliced

into batons

Wasabi, to taste

Soy sauce for

dipping (optional)

Using your fingers, press downto make a horizontal trenchacross t e centre o t e r ce, t enspread a little wasabi in it and layhalf the salmon slices on top.

with the mat and roll it as tightly aoss e. W en you reac t e topdge, dab a thin line of water across

the exposed area with your fingerto e p t st c , t en comp etethe roll to form a cylinder.

Remove the mat and cut the roll

n e, t en repeat t e processwith the remaining i ngredients.

1 2 3 4

N o r i i s r i c hi n a w e a l t ho f v i t a m i n s

i n c l u d i n g A , B 6 ,C , E a n d K

Word

BenInceIllustrationsJoeW

isonPhotographyJosep

Sincair

arch 2016 | 7

Updates EatSmart


28/180

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29/180

Updates | Gear

March 2016 | 29

g

pyJ

Denim on the gym floor usedtobeano-nobutthesenewtrousers are ideal for exercising

Performance jeans are onthe rise. It sounds like anoxymoron,but its surprisinghow many activities are betterwhile wearing them. Peoplehave been climbing in jeans foryears because of their comfort,durability and relative cheapness and now companies arecatching on and making versionswith more stretch and betterrange of motion. MFtested thetop brands and picked the best.

Canyoureallywearjeansto

workout?

CLIMBThe Simonds (28,decathlon.co.uk)are stretchyenough thatnothing exceptability couldstop us nailing

overhangs, whilethe harness sitson the oversizedwaistband withoutslipping andchafing. Sinceswitching to these,our knees havelooked betterthan they havein years thanksto their superiorprotection.

LIFTAre you onextremely familiarterms with thesquat rack? Levis541 Athletic Fit(80, levis.com)have roomier

upper legs anda slightly biggerrear so you donthave to go fora bigger waistto compensate.Theyre snugto lift in, butloose enoughto comfortablyget low withoutworrying aboutembarrassing rips.

RIDEVulpines JinzuRaw Selvedgejeans (159,vulpine.cc) haveflattened seams,meaning theresno need to reachfor Vaseline afterlong sessions in thesaddle. We enjoystrapping our lockto the heavyweightbelt loops, while

other road usersenjoy the raisedrear waistbandthat prevents themgetting an eyefulof our arse crack.

HIKEMade with a quick-drying hybridfabric, RohansJeans Plus (75,rohan.co.uk)

are our legwearof choice forcountrysidestomps. Theyrealso morebreathable thannormal denim,which means that unlike most jeans you dont have topeel them off afterlong, damp treks.

2

3

1

4

p a es ear

aMarrch2016 | 9

g

pyJ

Den m on t e gym floor usedto e a no-no ut t ese newtrousers are dea for exerc s n

Performance jeanss are onthe ise. It sounds like anoxymoron bu its surprisinghow many ctivities are betterwh le wearing them. Peoplehave been climbing in jeans foryears because of their comfo t,durabili y and relative cheapness and now companies arecatching on and making versionswitht more stretch and betterrange o moto ion.. MFtested thetoto bbr nn ss n piccked the best.

CLIMBhe Simonds (28,ecathlon.co.uk)re stretchynough thatothing except

bilit couldtop us nailing

verhangs, whilehe harness sitsn the oversized

waistband withoulippin ndhafing. ince

witching to these,ur knees have

ooked be tereyhave

n yea t a so hei superiorrotectt n.

LIFTAre you onextremely amiliarterms with thesquat rack? Levis541 Athletic Fit , levis.com

have roomier

upper legs anda slightly biggerrear so you onthave to go fora bi er waistto compensate..Theyre snugto lift in, butloose noughto comfortablyget low withoutworrying abou

me barrass ing rips.

RIDEVulpines JinzuRaw Selvedgejeans (159,vulpine.cc) haveflattened seams,meaning theresno need to reachfor Vaseline afterlon sessions in thesaddle. We enjoystrapping our lockto the heavyweightbelt loops, while

other road usersenjoy the raisedrear waistbandthat prevents themge ng an eyefulof ouur arse cr k.

Madee ith a uq cck--drying hybridfabric, RohansJeans lus 7 ,rohan.co.u. k)

are our legw arf choicce for

countrys di es mps. T eyreal o mor

rreatt le thanorrmaldeni ,w ic means that unlike mos jean youdontt havee to

el e off f eterllon ,,, a tree s..

4


30/180

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March 2016 | 31

Stagnating weight loss can befrustrating, but while there aremedical conditions that can causeit such as underactive thyroiddisease, arthritis or depression for most people the problem issimply lifestyle-related. To burn fateffectively, you need to be physicallyactive, minimally sedentary and takea balanced approach to nutrition.

Theres no great secret formula:cutting out processed andjunk foods,reducing your alcohol consumption,exercising regularly and being asactive as possible every day really isthe best prescription for getting lean.

Updates | Experts

Q:Are there any anti-hair loss productsthat actually work?

Q:Should I beworried aboutmy alcohol intake?

Q:I just cant seem tolose weight. Could a

medical condition beholding me back?

As a rule, if your body reacts quickly, its likely youre allergic,

while a slower reaction usually means youre intolerant. Ofthe two, allergies are far more serious, as they can lead topotentially life-threatening issues like anaphylaxis, where

swelling around the throat closes your airways and chokes you.But dont panic. Most of the time itll be a milder intolerance,

which is usually because your body lacks the correct enzymes tobreak down a particular food. Symptoms can include skin problemslike rashes or swelling, gut complaints such as nausea or wind, andrespiratory issues like congestion or dry coughs. If you already sufferfrom conditions that affect these areas such as irritable bowel

syndrome or asthma you could be more susceptible to allergies.Either way, your GP will be able to diagnose you, and tell you how

to tweak your diet to avoid the symptoms. That doesnt have to meancutting out foods altogether scaling back your intake or tweakingother aspects of diet and lifestyle can often combat intolerances.

If youre asking the question, youreprobably already worrying on somelevel. To calm (or confirm) yourfears, ask yourself the following:1. Have you recently felt the need

to cut down your drinking?2. Have people annoyed you by

criticising your drinking?3. Have you felt guilty about

your drinking?

4.Have you felt like you needed adrink first thing in the morning?

If you answered yes to two ormore of the above, its worth havinga chat with your GP. If not, yourcurrent boozing shouldnt causeyou undue concern although itsworth having at least two, preferablyconsecutive, alcohol-free days everyweek to let your liver recover fully.

There are many factors that influencehair loss, including nutritional

deficiencies and autoimmuneconditions, but by far the mostcommon is androgenic alopecia better known as good old-fashionedmale pattern baldness. And althoughtheres no magic pill or potion thatcan stop it altogether, the goodnews is theres some evidence thatmedications like Minoxidil soldprimarily as Regaine in the UK,although there are other brands canprevent further thinning and hairloss, especially if you catch it young.

This information is for guidance only and does not constitute nor replace a medical consultation with your GP.If you have concerns over the issues raised then its important to consult them for further advice.

PhotographyiStock

AskDrNickAnyquestions?Tweetus#AskDrNickQ:How can I tell if Iactually have a foodallergy or intolerance?

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March 2016 | 33

Updates | Experts

S

o the Governator wants us all to eat less meatto protect the environment. Yes, you read thatright. Arnold himself, the man whose memoirsrecord that he ate a huge amount of beef

and once told someone (OK, in the not-very-goodfilmEscape Plan) that they hit like a vegetarian,recently spoke out at climate talks in Paris torecommend that people have a couple of meat-freedays a week. A huge amount of greenhouse gasescome from cattle, he points out, while its entirelypossible to be strong and healthy on a vegetarian diet.

Technically, hes got a point. The livestock sector producesabout 15% of global greenhouse gases, roughly equivalent toall the exhaust emissions of every car, train, ship and aircrafton the planet. Cows might be delicious, but theyre also one ofthe least emission-efficient animals, producing huge amountsof waste per kilo of marbled rib-eye. And, as climate-changethinktank Chatham House has pointed out, demand for meat

is growing worldwide as incomes rise, with consumptionexpected to rise 76% by 2050. Something has to be done.

MeatmarketexpansionBut heres the thing: asking people nicely to eat less meat isnt

going to help. Even if you and I and all the nice people who payattention to thinktanks and the star ofKindergarten Copstoppedeating meat, it wouldnt be enough it wouldnt stop most ofAmerica from cramming down quarter-pounders and itcertainlywont convince McDonalds to stop their expansion into China.And why would it? We Westerners have all had our fun with ourhipster burger bars and hotdog-eating competitions, and tellingdeveloping nations they have to live on tofu and kale foreverbecause weve changed our minds smells a bit like bullshit.

Q:Do I needto cut backon meat?

JoelSnapeMFsassociate editor says

theideaofreducingburger

consumptiontosavethe

planetis overambitiousand

unfairbuttheresabetter,

morereasonableway

Health

If it bleeds, we

can kill it. Butnot eat it

TheBottomLineAskingpeopleto

eatlessmeatisunlikelytoworkbut3D

printedmeatneedsmoredevelopment

timetobeaviablealternative.

200,000The current cost of producing a single

3D-printed burger

110How many kilograms of methane each one

produces, every year

1.5billionThe number of cows

in the world

So heres a different solution: more technology. Bill Gates,for instance, has recently committed a large chunk of hisfortune to moving the world past fossil fuels and mitigatingclimate change its not enough to just switch the TV off andwalk around a bit more, he points out, we need an entirelynew alternative to oil. In a similar way, what would helpus right now is an alternative to cows: something that letsus eat burgers without feeling like were missing out, butalso wont leave us choking to death on cattle flatulence.

Stem-cell burgers, made using lab-grown muscle fibres thatcontain absolutely zero cow, are one option; test-tube chicken,currently being developed by biomedical engineer AmatGefen, is another. Both are currently difficult and expensiveto make, but its worth the cost beyond reducing energycosts and emissions, theyll limit the need for forests to berazed to make space for livestock. Can we mass-produce themon a large enough scale,fast enough, to stop theplanet from overheating?Wed better. After all, thecurrent biggest threat to theworld isnt the Terminator:its a cow near you.P

hotography

Alamy


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A formerparatrooper andbomb disposal

officerinIraq,Andyisnowanextreme

skydiver, underwaterexplorer and climber

andMFsnew regular adventureexpert

A:The most common way is tocomplete your AFF (AcceleratedFree Fall) Course. After groundtraining youll complete sevenjumps, each introducing a newskill, with instructors holding onto you. You then get to jump onyour own, with a pro watching,for ten jumps. Then youre

qualified and can choose yourdiscipline, such as wingsuiting,free flying or base jumping.Skydiving might appear to bean adrenaline sport for fearlessmaniacs but its actually verysafe. You dont need to possesssuperhuman levels of fitness,but the better your mobility andflexibility, the easier it is to relaxand form stable body positions inthe sky. A strong core will makesome manoeuvres easier andhelp prevent injury in the eventof a tricky opening or landing but its more about technicalskill and mental strength.

Andy Torbet

FollowAndyat andy_torbet

Q:Whats thebest way intoskydiving?

34 | March 2016

AskAndyEmail,tweetorinstagramyouradventurequestions#AskAndyTPhotography

Rob

Franklin


35/180

March 2016 | 35

Updates | Experts

Q:I want to go caving.How dangerous is it?A:Hitting a cave is a lot like hittinga mountain. Some have easy paths,while others require a high degree oftechnical skill and physical strength.Many of the UKs underground caverns

can be enjoyed with nothing more thana helmet and torch. Others requirehours or even days spent below ground,abseiling from waterfalls, squeezingthrough tight, serpentine passagewaysand swimming across chilly subterraneanlakes. Take Ogof Ffynnon Ddu in Wales its 274m deep and 50km long.

As long as you can cope with tightspaces, caving can be an incredibleworkout. Youre forced to use a varietyof crawl patterns, deep squats andlunges, pull-ups and press-ups as wellas climbing ropes and ladders alonga three-dimensional assault coursethrough rock, mud and water. Basicallyits the original Tough Mudder.

A n d y T o r b e t :d e f i n i t e l y n o t

a f e a r l e s sm a n i a c

Q:Im booking a city break she wants shopping, I wantadventure. Any suggestions?A:How about Milan? I dont have muchidea about shopping, but Im toldits famous for fashion and handbags(essentially small, useless rucksacks).More importantly, the Italian style capitalis only a couple of hours drive from Mont

Blanc. An ascent in summer is hard workbut as long as youre fit and determinedyou should make it the 4,809m to thetop of western Europes highest peak.

Alternatively, try Budapest, where aftersome romantic strolls you can explore alabyrinth of flooded passages and cavesbeneath the city. The water is clear andgeothermically heated. There are over200 caves ranging from family-friendly toif-youre-not-prepped-youll-die whichno-one wants on a weekend away.

Q:How do I put someadventure into my stag do?

A:Plenty of companies offer abseiling,climbing, coasteering and the like forstag parties but they can be a bit by-the-numbers. Why not do it yourself byheading to the west coast of Scotland andhiring sea kayaks? There you can paddleyour way round Knoydart Peninsula tothe Old Forge, Britains remotest pub(only reachable by trekking or by sea).One of the great things about a seakayak is that it can carry masses of gear,

and you have a kayak each so theresplenty of room for food, fuel, kit andliquid refreshment. This means you canfish, snorkel or rock climb by day, andthen wild camp on the beach with adriftwood fire and a wee dram at night.


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March 2016 | 37

Updates | Experts

Activity trackers like Fitbit suggestwe should set a daily goal of 10,000steps but whats the medical basisfor that figure? There isnt any. The

figure stems from 1960s Japan, whena pedometer calledmanpo-kei(whichliterally means 10,000 step meter)was created. It was a goal that sounded

challenging yet achievable, and thisbecame the core of its marketing strategy.

Although the 10,000 figure wasarbitrary in its conception, researchconducted since the 1960s shows thatpeople who increase their walking to hitthe target do experience health benefits.One study showed that it reduces bloodpressure, while another found it haspositive effects on blood glucose levels.

For people who lead sedentarylifestyles, aiming for 10,000 steps is ano-brainer on the path to fitness. Butwhat if youre no stranger to the gym?

Slow and steady cardio has had a badrap in the past few years, but walking10,000 steps roughly 8km a dayhas health benefits for everyone.

Some might argue that you could justskip one latte a day instead 10,000 stepsburns around 400 calories but then

Q:Do youreally needto take10,000steps a dayto be fit?

youd be missing out on the numeroushealth benefits you get simply by moving.Apple CEO Tim Cook was exaggeratingwhen he called sitting the new cancerbut if theres one thing all modern studiesinto longevity prove, its that regular

movement is the key to long life.A low-impact activity that can be done

every day without straining joints ormuscles, brisk walking gets your heartworking at about 60% of your maxrate, enough to provide health benefitswithout overtaxing your body. You

might think running would be a betterchoice for losing that belly, but in fact ithas the potential to induce catabolism(the breakdown of muscle for energy)and encourage cortisol production,which in turn encourages fat storage.

Its perfectly possible to be fit withoutworrying about hitting a target set bya Japanese marketing team 50 yearsago, but aiming to take 10,000 stepsa day is an easy way to stay as healthyas possible. Get a tracker, make agame of it and reap the rewards.

Threemore reasonswhy low-intensitycardiois important(even if youalreadyhave a six-pack)

Slow and steadywins the race

EffectivepreparationIt replenishes the

chemical buildingblocks and enzymesneeded to lift weights,so youll be ready fora gym session.

T h e a v e r a g e p e r s o nt a k e s 3 , 0 0 0 - 4 , 0 0 0

s t e p s a d a y , a c c o r d i n gt o t h e N H S

BettercirculationIt encourages your

hearts left ventricle the artery that pushesblood out to therest of the body toincrease in c apacity.

ImprovedrecoveryBy increasing blood

flow, it removes theby-products of high-intensity exercise,which means less painafter tough workouts.

MelodyColemanThepersonaltrainerand bodytransformation

specialist (bodyprojectpt.com)says

aimingforadaily10Kisaneffective

target,nomatterwhatshapeyourein

Training

Photography

iStock


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Updates | Experts

March 2016 | 39

The psychologistDr Bryony Bamford is clinical directorofTheLondonCentre forEatingDisordersand Body Image (thelondoncentre.co.uk)

Criticising anybody who doesnt conform to a personally heldideal is bullying and is never acceptable. I see first-hand thenegative impact of weight-related criticism, which affects

not only its direct victims but also those who absorb fat-shamingmessages on a wider cultural level. I see psychological distress,lowered self-esteem, reduced self-worth and body shame.

Whats more, treating people this way can becompletely counterproductive. Both extreme dieting andemotional distress are known to result in a tendency toovereat. In this sense, fat-shaming actually contributesto making some people gain more weight.

Whether or not fat-shaming can ever encourage weight loss,it certainly creates far more problems than it could ever solve.As with any challenging personal goal, encouragement, supportand advice are needed to achieve lasting results, not bullying.

Q:Is it ever OK

to fat-shame?A mystery organisation recently gave cards tooverweight people in London telling them they arefat and need to change. Those people are despicable but can fat-shaming ever be justified?

Theweight-loss consultantSteveMiller is a clinical hypnotherapistspecialising inweightmanagementandconfidencebuilding (yourweightlossmaster.co.uk)

Constructive fat-shaming is the only way to get a grip onour nations obesity crisis because a soft approach justgives people permission to make excuses. I see people

whove tried countless diets. What they really need is to feelshame about fat. I want people to bereallydisgusted.

I get clients to eat in front of a mirror to remind them howunattractive they look and of the role eating plays in that. I alsoget them to carry a photo of themselves at their fattest. Thiscreates a psychological aversion to obesity, and it works.

Being overweight makes a person feel uncomfortable, createslow self-esteem and will probably end up killing them, so itshould be demonised. We did it with smoking, and we shoulddo the same with excessive eating. For example, the people

behind the counters of fast-food joints shouldnt serve obesepeople. You wouldnt knowingly sell booze to an alcoholic.

Nothing else is working. No-one has to be fat. Lets all adopta cruel to be kind approach and solve this problem together.

Thecampaigning columnistA self-described Body PositiveWarrior,FranHayden blogs at franhayden.wordpress.comandcontributes toThe Huffington PostandThe Independent, among others

Fat -shaming is absolutely not OK. Health and bodysize are of no concern to you if that body doesntbelong to you. All youre doing is endorsing body

shaming in an already image-obsessed culture.People are incredibly susceptible to fat-shaming talk

that if our bodies dont fit societys supposed ideal, wevesomehow failed. This sense of failure can be detrimental toself-esteem and in some cases can even lead to suicide.

You dont get to decide how someone else lives in theirown skin. Fat-shamers need to learn that what theyredoing could cause loss of life I have a tough skin, but Iknow plenty of people who might not be able to cultivatea positive outlook in the face of demeaning comments.

If you perpetrate such things, its not the individualyoure targeting who should be ashamed its you.

Thepersonal trainerJohn Richardsonhas been in the fitness

industry for eightyears, working privately inLondon with clients of all shapes and sizes

Its a fallacy to suggest that overweight people are solelyresponsible for their situation when theres a boatload ofevidence to the contrary. Education, financial status, genetics

and mental health all playa huge part.I deal with many peoplewho are caught in vicious cycles of over-indulgence and self-depreciation. Its not as simple as saying, Just eat less.

Overeating can be an addiction, and Im sure it wont be toolong before its classified in the same way as alcohol or drugaddictions are. From my experience, people dontwanttobe fat, and making overweight people feel bad about it wontachieve anything other than proving that the person doing it

has a few issues themselves.The flipside is that I will always find it hard to sympathise withpeople who make themselves ill through overeating when closeto a billion people in the world are dying from hunger. Whereobesity is concerned, more education is needed to empowerpeople with the knowledge that they can do something about it.

Theres much more to being overweightthan not caring about how you look ora lack of willpower. Getting in bettershape is undoubtedly a healthy aim but fat-shaming just isnt constructive.

MFSAYSJoel Snape,associate editor

PhotographyAlamy


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Month 2015 | 435

Words Matt Huckle

Photography Mike Massaro

March 2016 | 43

Personal best Game-changinggear and inspirationIN THE GYM WITH

AlexBrooker

0316

MFtackles theweights roomwith theLastLegpresenterand Britainssecond mostinfuentialdisabledperson to

talk malebody imageand howhe tweakstraining tosuit him


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44 | March 2016

PB | Exposure

C roydon-bornjournalist turnedTV presenterBrookermeetsMF at PureGymOval, wherehetrains twice aweek.Since the2012 Paralympics which saw the launchofChannel4sThe Last Leg, nowa stapleof theFriday nightTV schedule hisprofile has risen to the point wherehesgetting some, er, interestingaccolades.

Youused to jokeabout being the tenthmost influentialdisabledperson inBritain.How did you reactwhenthe ShawTrust put you second?That was weird, wasnt it? I always usedto joke about it.I came behind TanniGrey-Thompson. I beat Hawking and hehad a film out! I bet Eddie Redmayne isgearing up to play me in a film now. Hesprobably getting his prosthetic handsfitted as we speak. But yeah, second most

powerful disabled person in Britain. Idont think itd work as a chat-up line.

Thats quite a way to come infour years. Before the 2012Paralympicsyouwere unknown.I went into the Paralympics on a nine-day contract, expecting to go backup to Yorkshire afterwards and workfor the Press Association again.

Yourfirst live interviewwaswith DavidCameron, right?I was meant to be doing Boris Johnson but

about half an hour before the start theywere like, Youre going to interview thePrime Minister five minutes before BorisJohnson. There were 11 million peoplewatching and I was shitting myself.

Youpulled it off though.Yeah. We had a chat before we startedand I said, Im going to ask you threebasic questions, Prime Minister. Iasked three easy questions, he gavethree easy answers and we bothlooked good and went on our way.

Nice. Butwerent you tryingto be a football reporter?The only football stuff I did over thewhole of the Paralympics was afterthe very firstLast Legshow, when Iinterviewed Arsenal players playing

volleyball. Then I got a call saying theproducers wanted me presenting ratherthan reporting. I said no at first.

What changed your mind?The producer said, If you stayas areporter youll get another ten minutesscreen time during the whole of the

Paralympics. Or you can do this andyoull be on prime-time TV everynight for the next seven days. So Ithought, Yeah, fuck it, Ill do it.

Brookers trainer, JohnCampbellDuffy, comes over at this point andexplains thesession: a full-bodyworkout. Duffy is a childhood friendofBrookersand the pair say their lack ofawkwardnessabouthisdisability hashelped themmakegoodprogress.

How often dopeople act awkwardly

towards yourdisability?Sometimes, but Im quite forward so Iaddress it quickly. No-one is trying to berude. Its all down to human curiosityand wanting to do the right thing. Imthe same. I meet people with little

arms smaller than mine and Im like,Shit, what do I do here? Thats whatcreates the awkwardness. Its never,Oh this guy looks weird so Im going tobe a prick to him. Well very rarely.

Is thatwhy you did the ScopeEndTheAwkward campaign?

Yeah. Its a really good campaign it reflected my own attitudes.

There was a backlash about itmaking light of disabilities though.Im very lucky that within the realmsof my disability Ivebeen able to lead avery independent life. For some peopleit hasnt been so easy, and I understandthat. There are people whove sufferedfrom prejudice or been bullied atschool. Its not meant to be a joke. Buthonestly, I think there are some disabledpeople who are bitter Im not one of

those people, but that doesnt mean Idont see where theyre coming from.I grew up never seeing anyone like meon TV. Its a really big thing. It doesnthave to be the same disability justtalking about disability in general.

Brooker realised hisweight had crept up

after he got married, sohe hit the gymagain


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March 2016 | 45

Duffy explains how they use resistancebands inplace ofdumbbellsin manyexercises,aswellas communicatingconstantlyto make sure therightmusclesare being hit. We focusmore onkeepingthemuscle undercontraction,ratherthan doing loads of reps, he says.

You lost a lot ofweight for theC4 documentaryMyPerfect

Body. Have you kept it off?I continued it for a while, but then I gotmarried. I just thought, Fuck it anddidnt train as hard. I weighed myselfafter a while and I was backup to89kg.When I saw that, I started training

twice a week and Ive kept it going eversince. Johns adapted style of trainingmade me believe I could get in shape.He worked hardwith me and is themain reason why Ive kept going.

Nicework.Does being onTVmake iteasier or harder to stay motivated?

Body image is a big enough thing asit is without seeing yourself in HD ona Friday night. Im more consciousabout my weight than I am about mydisability. That tells you a lot about howmale body image is now and probablyhow much Im used to my disability. IfI know Ive put on weight, Im gutted.

Doyou havefitnessgoalsbeyond keeping trim?Before I didMy PerfectBodyId say Icouldnt because my arms were little.Then I started training and realised it

was just an excuse. Now Ive got a goal.Most people can see someone on TV orin a magazine and think, I want to getin that shape. But I dont know how myarms would look when theyre in shapesoI justhave tokind ofget onwith it.

Good luckwith it. Will you becovering theParalympics in Rio?Yes and were doing anotherseries ofThe Last Leg.

How importantwas 2012 forchanginghow people felt about disabilities?The Paralympics played a role in

desensitising people. There are a lot ofpeople who saw disability in a differentway for the first time, including me. Idnever watched the Paralympics before2012 but people got on board because itreceived proper coverage that showed itas a proper sporting event. And it was.You realise its not just, Oh look at thisguy, he lost a leg. This is his sob story. Helost a leg but he can run really quickly.

Duffy signals to us that our session isdrawing toa close,which is justaswellbecausewere knackered. Asweshake

handsBrooker looksremarkably fresh. Itseemshis adapted training is working.

The Last LegisonFridaysat10pmonChannel4 from12thFebruary.ThankstoPureGymOval (puregym.com)

AnimalattackSomeone asked me if a wildanimal had attacked me. Isaid, You think an animalhas come and damaged bothhands the same way? It wasnt,like, a tiger with OCD.

FolkheroLouis Walsh from TheX Factormistook me forthe singer from Mumfordand Sons when we met.He was so embarrassedwhen he realised. It wasa genuine mistake.

Youcantdo thatSomeone once said mytweets about Football Managerwere obviously lies because Icouldnt use a laptop. I nevertalk about things I cant do.

AwkwardencountersMeeting people isnt

alwaysplain sailingfor Brooker

BodyimageisabigenoughthingwithoutseeingyourselfinHD

onaFridaynight

Replacing dumbbellswith resistance bands

allows Brooker toperform more moves


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March 2016 | 47

Natures

finest

PB |Grooming

Some products in ourbathroomsdestroy the planet and couldeven be slowly killing us. Use thesenatural alternatives to save theworld (and lookgreat doing it)

1Melvita Roll-onDeodorantRather than blocking pores withaluminium particles as antiperspirantsdo, a naturally occurring amino-acidcomplex kills bacteria to stop sweatdeveloping a stink. A woody fragrancecompletes the back-to-basics vibe.10.50,melvita.com

2MOATheGreenBalmThe yarrow herb is a centuries-oldhealing balm. Use it after shaving tosoothe skin in seconds, no matter howhaphazard the razor strokes.12.50,moa.london

3BulldogOriginalFaceScrubThis doesnt just exfoliate, it uses

essential oils to promote newskin cell growth and keep yourface looking and feeling fresh.5,meetthebulldog.com

4MagikOrganiksAcheAwayHard gym session? Battered on therugby pitch? These natural bath saltssoothe sore muscles and pump outdecongesting eucalyptus oil.12.50,magikorganiks.com

5 ThisWorksLightTimeOpenEyesA smidge of this vitamin-richalgae and aloe vera infused creamrubbed into the bags under youreyes instantly stops anyoneasking, Big night, was it?25, thisworks.com

6SpieziaOrganicsBodyOilRub this on your body when yourefresh out of the bath or shower. Itkeeps skin softer than any cream weveever used and doubles as massage oil.22, spieziaorganics.com

7 GreenPeopleAgeDefy+This SPF15 moisturiser uses seafennel stem cells to slow the gradual,yet inevitable, transformation ofus all into grumpy old men.35, greenpeople.co.ukW

ordsMaxAndertonPhotographyJosephSinclair

Loseyour

poisonThetwomainchemical

offendersyouwontfindinthislovelylot

PARABENS

Used in around 85%of cosmetics, these chemicalpreservatives have been

linked to cancer.

SULPHATES

They help products foam up,but are also poisonous skinirritants that can cause red

patches, dryness and itching.

1

4

65

3

2

7


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PB | EXPERTST

2016sbestroad

runners

Our jargon-freerecommendationswillkeepyou comfortableand injury-free

Best for energy efficiencyA thinlayerof Sauconys bouncy

Everun material sits beneaththe

insole, along witha larger chunk

under the heel of the Triumph

ISO2 (135, saucony.co.uk). The

manufacturer claims it gives an 83%

increasein energy return.While

we cant confirm that figure,

there is a noticeable

spring withevery step an effectamplified

by the shoes

lightness.

Best for long-distancenewbiesHeavy and fully

cushioned,

the Skechers

GORun Strada

(90, skechers.co.uk)

is perfectfor long runs

where form is likely to

slipas the kilometres

clock up.Thats

because the sole has

denser sectionsthat

boost stability whilestill allowing for full

rangeof motion like

bowling with the

kiddy-bumpers down.

BestforseriousrunnersThe Asics MetaRun(200, asics.co.uk)actuallyadapts toyour running style.Theres plenty of flex,but the shoe becomesrigid if thearchof yourfoot drops too much,

reducing pressure.Its weird, in a goodway we even noticedthesolereturn to itsoriginalshape aftereach stride. A topchoice for anyrunnerwho can afford it.

erc a ms t g vesan 83%

energyreturn.W e

firm thatfigure,

ticeable

every stepmp e

s

48 | March 2016


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PB | MF Picks

BestforimprovingformThe Brooks Launch 3 (90,brooksrunning.com) has a springyforefoot thathelps encourage a morepronounced toe-off rather thanbouncing off the middle of your foot,which saps energy and increases therisk of injury while thelackof seamsspreads pressure evenly, eradicating

stress points.The upshot?No more

red patcheson our feet,nomatter how farwe run.

Bestfor fashionandfunctionA water-repellent upper in the NikePegasus 32 Flash (95, nike.com) keepstoesdry unless youdeliberatelystomp in bigpuddles, as we didwhiletesting and the Flywire cables hugfeet for snugness from sole to ankle.The reflective Flash shines blue, greenandorangewhencar headlights hit it,for a Northern Lights-style effect thatlooks amazing and enables cars to seeus on badly lit roads.

BestforLincoln

sock-like comfort sme

Thefoamsoleof theJa

Adidas UltraBOOST (100, yph

adidas.co.uk) takes the shockra

of a hard landing and uses theog

energy as extra propulsion, Howwetestedwhile the rubber outsole is Upgrade editor P

hot

stickier than thefloorin a Max Andertonran n

toa 5K, 10K and halfstudent bar on 1-a-pint night.marathonin every

Theupper part is a breathable mesh pair, while fitness Ander

that takes a couple of hours to mould xeditor Sam Rider did Ma

to your foot,but once it has it feels a 10K ineach tooffer srdmore likea slipper than thesuper- another opinionWo

cushioned running shoe it is.

March 2016 | 49


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Boostyourperformancewiththeright

trackerTheMF teamstrap on the best-selling offerings tofind out which isperfect for you

ThedatajunkieMSBandYou can track sleep, count steps,record your heart rate, use GPS andeven be told when to apply sunscreenwith the second version of the MSBand (200, microsoftstore.com). Ivebecome st at-obsessed thanks to thecomprehensive companion website thatshows everything from VO2 max to sleepquality. Its also the only device thatwalks you through workouts, countingreps and timing rest periods.

Tested byJoel Snape, associate editor

Looks

Accuracy

Features

Overall

ThesportscoachMOOVNowYou wont find smartfeatures or even a screen onthe MOOV Now (from 55,moov.cc). What itdoeshaveis a six-month battery lifeand multi-part training plans

that you access through anapp. Itll coach you throughswimming, running, cycling,boxing and HIIT sessions,with accurate sensors and tipssuch as swing arms fasterand take shorter strides. Iteven piped up if my postureslumped (shoulders back!).TestedbyMattHuckle,featureswriter

Looks

Accuracy

FeaturesOverall

ThesmarttrackerGarminVivosmartHRA mix of activity tracker andsports watch with added smartfeatures (call, text and emailnotifications), the Vivosmart HR(120, garmin.com) automaticallyrecords steps, sleep and heart rate.When I used a tracker before I soon

lost interest, but the five-day batterylife, lightweight design and subtle

looks mean Ive been wearing this24/7, while the Connect app has gotme addicted to checking stats.TestedbyBen Ince, deputy editor

Looks

Accuracy

FeaturesOverall

PB | GroupTest

D a m n s m a r ta n d u l t r a -

c o m f o r t a b l e

O n e b a t t e r yc h a r g e l a s t ss i x m o n t h s

G u i d e d g y mw o r k o u t s m a k e

t h e M S B a n da v i r t u a l P T

March 2016 | 51

PhotographyHenryCarter


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ThecardiokingAppleWatchSportAside from being a top-notchsmartwatch that looks great onmy wrist, the best thing aboutthe Apple Watch Sport (from299, apple.com) is listening tomusic it has 2GB ofmemory and recording runs or cycleswithout needing any other

tech strapped to me. It playswell with apps such as Stravaand Runkeeper, while sendingall data to the Apple Healthdashboard so I can easily viewprogress in graph form.Tested byMaxAnderton, headof digital content

Looks

Accuracy

Features

Overall

ThemotivatorFitbitChargeHRWhile not always rigorouslyaccurate (I racked up a fewsteps sitting on the train), theCharge HR (120, fitbit.com)is consistent and, moreimportantly, fun. Monitoring

heart rate, steps, caloriesand kip quality, it essentiallygamifies fitness if youreanything like as competitiveas us youll be takingunnecessary stair runs to thesixth floor at work to beata PB. This isnt the trackerto prepare for an Ironman its not waterproof for astart and doesnt provideespecially constructivefeedback but a greatmotivational tool for even

the most gym-phobic user.Tested byJoe Barnes,editor

Looks

Accuracy

Features

Overall

ThestylishoneShine2Ditching a screen in favour ofa face made up of 12 individualLEDs makes the Shine 2 (80,amazon.co.uk) look more likefuturistic jewellery than anactivity tracker. They show

progress towards my step goaland light up in different colourswhen I get a text or call. It alsovibrates if I havent got off myarse in a while. Consideringextended sitting is linked toa load of health issues, itsbasically saving my life.Tested bySamRider,fitness editor

Looks

Accuracy

Features

Overall

52 | March 2016

W a k e s y o u f r o m al i g h t s l e e p p h a s e

w i t h a g e n t l ev i b r a t i n g a l a r m

S m a r t f e a t u r e s a r es e c o n d t o n o n e ,p l u s i t w o r k s w e l lw i t h t r a i n i n g a p p s

W i l l h a v e y o uj o g g i n g o n

t h e s p o t w h i l ey o u r e b r u s h i n g

y o u r t e e t h

PB | GroupTest


53/180

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54/180

54 | Month 2015


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March 2016 | 55

W H A T S Y O U RM U S C L E I Q ?

Are you training smart as well as hard? The more you know

about yourown body, themore youll beable to target

weaknessandmaximise strength. Read on, andmake sure

your brains firing on all cylinders

WordsJoel Snape

PhotographySteveNeaves

StylingHayley Lawrence

GroomingBecky Rule

ModelChris [email protected]


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56 | March 2016

The forearmHand-gripstrength is agood predictorof total-bodymuscularstrength andendurance,according toa study in theJournal Of StrengthAnd Conditioning

Research whileother studies showthat a powerfulgrips also linkedto longevity.

What muscle is

the best signalof full-bodystrength?

Q

A

Strengthen yourswith fat-gripmoves: wrap atowel around thebar before rows,curls or deadlifts,and youllstrengthen yourgrip alongside yourother muscles.


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March 2016 | 57

Are dumbbells orbarbells better forchest growth?

DumbbellsTrue, you can probably shift more weightwith a bar.But technically, the main functionof the pectoral muscles during pressing exerciseis transverse adduction, or bringing the armstowards the centre of the body. Obviously, theres alimit to how much you c an change your arm positionwith a bar, but dumbbells will give you a longer rangeof motion: let your hands go below chest level at thebottom of the move and then bring the dumbbellstogether at the top.

For a high-definition finisher, do a final set ofpress-ups on a medicine ball, stopping at the top ofeach rep to squeeze your hands together as hard aspossible youll feel your pecs activate. Hold for fiveseconds, then do four more reps for a set.

Q

Q

A

A

You probably got the first two, butits the third you should focus on if

youre heading for the gun show. Thebrachialis sits directly underneath the

biceps and plays a key role in makingyour arms look bigger. Training with

hammer-grip curls will help, but its notthe full story as speed of movement

increases, brachialis activationdownshifts, pushing more stress onto the

biceps. Fix them with super-slow curls:squeeze your muscles throughout eachcurl, then pause for two seconds at the

top of each rep, trying to squash your

biceps withyour forearm. Do ten reps, thenfinish the set with a 20-second squeeze.

Youll burn but youll grow.

Name thethreemuscles

in yourupper arm

The biceps,triceps and

brachialis


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58 | March 2016

Which athleteshave the bestcalf strength?

DancersJumping andsprinting arehighly dependenton your posteriorchain thats yourglutes, hamstringsand back muscles which is why itspossible to havetiny calves andstill be successfulin anything frombasketball to the100m hurdles. Oneplace you cantget away with i t,though, is ballet.To stand in theposition knownas demi-pointe,dancers train forup to ten hours aday, mostly witha variation of thecalf raise knownas the relev.

A normalperson shouldbe able to do 20single-leg calfraises on eachside, says trainerChad Waterbury.But most peoplecant. Do three orfour unsupportedcalf raises on eachside to activateyour anklemuscles, then put

your fingers againsta wall or desk forbalance while youdo an all-out set oneach side, startingwith your strongestleg. Repeat threetimes a day, take48 hours off, thendo it again. In acouple of weeksyoull have bigger,stronger calves.Tights optional.

A

A

Q

Q

Forget thecrunches. In astudy comparing

traditionalabs exercisesincluding crunchesand sit-ups withmoves using kitlike suspensiontrainers and theAbs Revolutionizer(no, us neither),the wheel wasthe clear winner,scoring highermuscle activationacross the upper

and lower rectus

abdominis (thatsyour six-pack)andobliques.Add a pulse foroptimum timeunder tension:do ten reps, stopat the end of themovement, thendo ten mini-reps where thewheel moves

only a coupleof centimetres.Youll still needto eat right to seeyour abs, but atleast youll knowtheyre there.

Whats thebest piece ofequipmentfor building astronger core?

The abs wheel


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March 2016 | 59

It stands forvastus medialisoblique, butdont worry

about that.Known as theteardrop muscleby bodybuilders,it connects yourpatella (kneecap)to your femur(thigh bone)and plays a keyrole in running,jumping andalmost any othermovement thatinvolves extending

your knee. Notsurprisingly, yourlocal bro-scientistmight tell you thatleg extensionsare the best wayto train it,butdont head forthe machinesjust yet a studyin theJournal

Which of your leg

muscles should youtrain to preventknee pain?

The VMO

Q

A

Of Biomechanicsfound that shearingtension on theACL (the fragileligament thatfootball players areconstantly tearing)is higher duringleg extensionsthan even onheavy squats or leg

presses.The solution?

Use 1 squats,which Olympicskiers swear by toslope-proof theirknees. Squat downslowly, taking fiveseconds to hit thebottom, come up aquarter of the way,then goback downand come up untilyour knees are

short of lock-out.Thats one rep. Dofour sets of four.


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March 2016 | 61

Whats the strongestmuscle in thehuman body?

The gluteus

maximusFine: if youre being

picky, its actuallythe masseter muscle

in the jaw,whichworks on a shorter

lever than the biggermuscles and can exert

up to 4,337 Newtonsof force. But in terms

of cross-sectional area and overall muscle-

fibre count its the

glutes, which are keyin everything from

squatting to sprinting.To make sure theyreawake and firing, do

wall squats beforeleg day. Stand withyour feet shoulder-

width apart andtoes touching a wall,

then squat backand down without

your knees brushingthe brickwork. Do

three sets of fiveand youll feel yourglutes firing during

weighted moves.

Q

A


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62 | March 2016

Howmanydid youknow?

0-2Do you even

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Mens Fitness UK - March 2016