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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.
YOURBESTEVERBODYSTARTSATTBT.MENSFITNESS.CO.UK
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OUR LOWEST FAT SPREADABLEMADE WITH REAL BUTTER
IMPROVISETHINK LIGHT AND
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MENS FITNESS Dennis Publishing Ltd,
30 Cleveland Street, London W1T 4JD
EDITORIAL
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Thanks this issue Camille Nielson (art),
Gareth Beach (subbing)
Staff email [email protected]
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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
low in testosterone
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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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For your chance to win a Vango Sprint 3 hydration rucksack
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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
withChrisSharma
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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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Areyou passionate about helping
andsupporting other peopleto
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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
7/24/2019 Mens Fitness UK - March 2016
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This test relates to the TEAM DX CROSS-3000 2016.
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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
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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?
AGPintraining,with
a PhDin performance
nutritionandphysiology, Nickis MFs
resident healthexpert.
Follow himon Twitter
@Dr_NickKnight
Dr Nick Knight
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Join us at the National Mountain Sports Centre on one of our Welsh or Scottish winter
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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
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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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Places
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A fantastic challenge for teams of fourin the Lake District. Cycle 50 miles,
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The race is on. Sign up today to secure your place in this famous teamevent. Pay a registration fee of 195 and commit to raising funds thatcould change the lives of babies and children.
For further information and to register online
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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
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TOTAL BODYTRANSFORMATION
TRANSFORMYOUR
BODY
with
Burn fat and build musclewith the 80-Day Total Body TransformationaplantailoredtoyourgoalsfromtheexpertsatMens Fitness
Personalised workouts and advice
One-on-one support from the Mens Fitnessteam
Easy-to-follow meal plans and recipes
Signupat tbt.mensfitness.co.uk
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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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