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Feb 2017
£4.20
p15 Fix your work-life balance p30 The best new running shoes
Get your life back in 2017 with We review the latest and best
these six productivity tips trainers to help you find the right
fit and set even faster times
p21 Beat the winter blues
If cold and dark mornings are getting p38 Roll back the years
you down, we have the solution Start 2017 looking younger than
ever with our round-up of the
p23 Build will of steel best new grooming gear
Cover model David Gandy Get better at ignoring your sweet
Cover photography Glen Burrows tooth cravings to fight off belly fat p40 Never go out of style
Styling Lee Holden Ensure your hair stays thick and
Grooming Lilli Bridger
p24 New muscle moves stylish with our expert advice –
T-shirt by David Gandy for
Autograph at M&S. Trousers by Build size and strength faster plus the best new fragrances
Maison Martin Margiela at Liberty
4 | February 2017
p42
p78
p21
p30
p110
February 2017 | 5
Photography Ben Knight
Newyear,
The best thing about the start of a new year is together the definitive guide to gyms (p91), so
the opportunity it offers to wipe the slate clean whether you’re a first-timer or want to find new
and start afresh. We say we’ll go to the gym and better ways to train, we’ve supplied the
newyou
more and the pub less. We’ll eat more salad answers. There’s also 101 instantly-applicable
and less pizza. We’ll get that promotion and tips on how to blitz your belly fat (p42), as well
save more money and start to live the fitter, as all you need to know about how to undo all
healthier and happier life we deserve. The that festive season indulgence quickly (p81).
trouble is that, most years, most people find In short, we’ve sorted it. So sit back,
their attempts to turn their lives around are read on, then put our advice into action.
Let’sbehonest,2016wasabitofashocker. a distant memory come the end of January. You’ll be amazed by what happens next.
This year is going to be different, because
Butfollowtheexpertadviceoverthefollowing you’ve already made the single best life-
pagesandyoucanmakegiantstrides improving decision possible by picking up
forwardineveryareaofyourlifetomake this mag. Inside is all the advice and insight
you need to make and maintain the healthier
2017yourhealthiestandhappiestyearyet habits that will have a positive impact on every JoeWarner,editorialdirector
single area of your life. For example, we’ve put @JoeWarnerUK
6 | February 2017
Instantfittips
Issue 201 February 2017
EDITORIAL
Editorial Director Joe Warner
Managing Editor Chris Miller
Editor-At-Large Joel Snape
Photography Director Glen Burrows
Thanks this issue Ash Gibson (creative consultant),
Ian Ferguson (design),
Ben Backhouse, Mark Bailey,
Josh Cunningham, Sam Rider
Editor-in-Chief Jon Lipsey
DIGITAL
Website Editor Jon Shannon
(coachmag.co.uk) jonathan_shannon@dennis.co.uk
MANAGEMENT
Group Publishing
Director James Burnay
Associate Publisher Dharmesh Mistry
ADVERTISING
Group Advertising
Director Liz Jazayeri 020 7907 6736
Group Advertising
Manager Suosan Williams 020 7907 6720
Account Director Rebecca New 0207 907 6581
Agency Account Manager Carly Activille 020 7907 6702
Classified Sales Manager Georgina Reid 020 7907 6537
Classified Sales Executive Eunice Olaye 020 7907 6383
Classified Sales Executive Rebecca Seetanah 020 7907 6547
p69 Creative Solutions
Project Manager Avril Donnelly 020 7907 6618
Creative Solutions
Project Co-ordinator Alice Ordish 020 7907 6248
Northern Representative Steph Binns 01423 569553
Fax 01423 709319
Managing Director Julian Lloyd-Evans
MARKETING
PR and Communications
Director Jerina Hardy 020 7907 6607
1Spiceupyourcoffee 2Walktofixyour 3Buybetterboozeto 4Buildingrock-hard Marketing Co-ordinator Georgia Walters 020 7907 6424
PRODUCTION
toburnfatfaster work-lifebalance avoidahangover absiseasy.Really Production Manager Daniel Stark 020 7907 6053
SUBSCRIPTIONS/NEWSTRADE
Newstrade Director David Barker 020 7907 6489
Want to burn belly The balance of hours If you’re not ready to Wonder why people Newstrade Manager James Mangan 020 7396 8042
fat all day long? we spend at work turn your back on who do hundreds Lifestyle Direct
Marketing Manager Sam Pashley 020 7907 6541
Sprinkle cinnamon and time having the bottle but want of sit-ups don’t Syndication Sales Anj Dosaj-Halai 020 7907 6132
in your black coffee. fun has never been to feel better the have a six-pack? It’s Manager anj_dosaj-halai@dennis.co.uk
Senior Licensing Carlotta Serantoni 020 7907 6550
The spice regulates so lopsided. But a morning after, then because they never Manager carlotta_serantoni@dennis.co.uk
your blood sugar 30-minute walk at splash the cash on a engage their abs, SENIOR MANAGEMENT
levels to prevent lunch makes you good bottle of red. which means they’re Group CFO/COO Brett Reynolds
CEO James Tye
mid-morning more productive, so It’s lower in not really working Company Founder Felix Dennis
cravings for biscuits. you can always clock sulphates that may them. Engage Men’s Fitness is available for syndication.
Like that? We’ve out on time. And turn cause hangovers. yours, hit them from Please contact Nicole Adams on
nicole_adams@dennis.co.uk
got another 100 off your phone’s Just don’t drink the multiple angles and or +44 (0) 20 7907 6134 for details.
fat-loss tips. app alerts too. entire thing. watch them pop. You can reserve a copy of Men’s Fitness free at any
Find out more p69 Find out more p15 Find out more p81 Find out more p100 newsagent in the UK. Ask your newsagent for details.
Origination and retouching by Tapestry. Printed by YM Chantry. Distributed by Seymour
Distribution, 2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. © Copyright 2016
Dennis Publishing Limited. All rights reserved. Men’s Fitness is a trademark of Felix Dennis
CLAIM YOUR FREE GYM PASS AND TAKE OUR SURVEY! and may not be used or reproduced in the UK or Republic of Ireland without permission.
Men’s Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is
sold subject to the following terms: namely that it shall not without the written consent of the
Start the new year as you mean to go on with a free two-day guest pass at Fitness First Publishers first given be lent, resold, hired out or otherwise disposed of by way of Trade at more
gyms. Claiming your free pass couldn’t be easier: to redeem your free Fitness First gym than the recommended selling price shown on the cover and that it shall not be lent, resold or
hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as
pass, and for all terms and conditions, simply go to fitnessfirst.co.uk/mensfitness2day. part of any publication or advertising, literary or pictorial matter whatsoever.
While you’re here, how does a £50 Amazon voucher and a Salter NutriPro (worth £149.99)
sound? Simply take our short survey and tell us exactly what you think about MF - keep it
clean, please - and you could win this great prize. Find out more at coachmag.co.uk/survey.
8 | February 2017
Updates
02
17
1%
Forced indoors by
bad weather? Set the
treadmill incline to
1% – this helps you
burn as many calories
as running outdoors,
according to the Journal
Of Sports Sciences
Takeitoutside
Exerciseoutdoorstoloseweightandbehappy
One effective way to make 2017 your fittest year ever is to get
out and start pounding the pavements. You could run on the
gym’s treadmills, true – but if you want to lose weight, get
fitter and feel happier faster then the great outdoors is where
you need to be. Research from the University of Exeter has
found that road runners burn more calories when running
at the same speed than treadmill runners, mainly because
of the wind resistance they encounter. And additional
research found that exercising outside, especially in green
Photography Getty
February 2017 | 11
Updates | Fitness
Staveoffastroke
withfreshoranges
Torch
deficiency in this important
antioxidant – which is also
found in abundance in red
fatin
peppers and strawberries – is
a risk factor for haemorrhagic
strokes alongside high
blood pressure, drinking
your
and obesity, according to
the American Academy of
Neurology. Unlike most
mammals, humans can’t
trainers
synthesise vitamin C so it
must be consumed through
our diet. The NHS advises
adults to consume 40mg of
the vitamin a day – because
it can’t be stored, you need to
replenish your levels daily.
Running can be
great for your HIIT FARTLEK HILL
physical and SESSION SESSION SESSION
mental health, but
if you want it to be High-intensity Fartlek – Swedish These burn fat fast
<40%
a legitimate fat- interval training for “speed play” and improve cardio
torching workout (HIIT) is a structured – means a run in fitness – but they’re
you need to train run during which you which you alternate tough. Find a hill,
smarter. That alternate between between periods of sprint up it, then
means that your different intensities. intense effort and walk back down to
Want to lose fat and build
runs, whether You maintain a slower recovery recover and repeat.
muscle? Cutting calories by
in the gym or set pace (fast, periods. It’s like a The steeper the
40%, while still eating lots of
outside, must be moderate or slow) HIIT session except hill the harder it
protein, could be the fastest
short and intense for a set amount it’s not structured, so will be and so the
way, according to a study in the
to elevate your of time. After a you can change your shorter the duration
American Journal Of Clinical
heart rate so you 10-minute warm- pace based on how of each sprint. You
Nutrition. Two groups cut
leave your comfort up, try alternating you feel. Next time can do this type of
calories by 40% but the one
zone well behind 30 seconds of you’re pounding session for time,
on the high-protein diet lost
Photography Getty, iStock
12 | February 2017
Updates | Work
Getawork-
lifebalance
Followthesesimple
strategiestospendmoreof
2017doingwhatyoulove
1 2 3 4 5 6
Starttheday Goforawalk Turnoffemail Takeascreen Workfromhome Leavework
withato-dolist duringlunch andappalerts breakbeforebed whenyoucan intheoffice
As soon as you get If you’re swamped Having 24-hour The worst thing you Asking your boss if It can be hard to
to work, write a daily and not expecting access to their can do when trying you can work from disconnect from
to-do list with your to do more than eat work email to forget about work home one day a the day job, thanks
top priority first. a sandwich at your account though a is check your emails week, especially to the internet, but
Subjects who do so desk at lunchtime, smartphone app in bed. Around 95% if you have a long here’s one way: if
have better powers make time to get out was listed as the of people now use commute, will boost you ever have to
of memory and and go for a walk. number one most electronics in bed, your productivity work late, stay in
recall than those Research published stressful work- according to the and reduce stress the office rather
who don’t, according in the Scandinavian related problem Sleep Foundation, levels, according to than taking it home.
to the Journals Journal Of Medicine in a survey of and reading an research published Being physically
Of Gerontology, And Science In 2,000 people by anxiety-inducing in the Journal Of detached from
meaning they’re Sports found that the London-based email before bed is Applied Psychology. work at home lets
more likely to get people who went Future Work Centre. a good way to give A meta-analysis you switch off
them done. And use for a 30-minute The highest levels yourself a restless of almost 13,000 more quickly and
a pen and paper, walk three times a of stress were night. Even if your employees found completely than
not your computer week for ten weeks in those with the inbox is empty, those who could when you have
or an app: research reported feeling notification function exposure to the work from home work-related things
from the University more enthusiastic, turned on, sending blue light from the had greater job scattered around,
of Stavanger in productive and them an alert every screen will suppress satisfaction, less says research from
Norway found that relaxed and better time a new email levels of the sleep stress and less the Journal Of
writing by hand able to cope with arrived. About 30% hormone melatonin, family conflict. Occupational Health
instead of tapping afternoon stress. of subjects received meaning you’ll take There was also Psychology. If you
Photography Getty
it out with just your And use your stroll more than 50 far longer to fall no negative effect do work from home
fingers makes to pick up a protein- emails daily, costing asleep, according on the quality set up a dedicated
what you write packed salad them an hour’s work to the journal Sleep of relationships work zone where
more memorable. instead of a sarnie. time every day. Medicine Clinics. with colleagues. it all stays.
February 2017 | 15
Updates | Health
Stuboutbadhabits
Cutoutyourunhealthybehaviourtoday
bybuildingcast-ironwillpower
Eatmore,losefat
If losing weight is your
2017 fitness priority
then you need to start
eating more protein
in the form of eggs,
lean meat and fish.
Doing so can help
you shed fat faster,
according to research
from the Society for
Endocrinology, which
has reported that
a high-protein diet
increases the levels
of phenylalanine, a
1 2 3 4
compound created
as a by-product of
the protein digestion Haveaword Eatasnack Stopstressing Get more sleep
process. High levels
Got an unhealthy Self-control is at its Stressed subjects When tired your
of this compound craving? Talk to lowest ebb when in a diet study willpower can be
trigger hormones yourself in the our blood sugar faltered before non-existent and
second person. levels are low and non-stressed sleep-deprived
that decrease hunger Going over the our brain is short colleagues, subjects are more
levels, reducing the pros and cons in on fuel, according according to the likely to give
your head as a to research from New York Obesity in to impulses,
temptation to snack
Photography Getty
February 2017 | 17
SWAP
GYM-BORED
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SN~WBOARD.
(~R SKIS!)
2017. THIS IS YOUR YEAR.
Snozone’s real snow slopes offer you a fresh, unique alternative
to the treadmill of gym membership this year. Why not try a
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Updates | Nutrition
7.6kg
Weight lost by people
who ate whey protein
at breakfast for 12
weeks, compared with
3.1kg in those who had
carbohydrates, according
to the Endocrine Society
Makeahealthydessert
Whenyoursweettoothneedssatisfying,
fillabowlwithGreekyogurtandthesefive
toppingsforadeliciousandnutritioustreat
Thefood Theeffect Thescience
Diced Combats Cherries are a good
cherries cell source of fibre and
damage vitamin C, one of
the most potent
Supplementsmarter
antioxidants that fight
off the cell-damaging
free radicals caused
by intense exercise.
andsavemoremoney
Chocolate Builds Mixing in a big scoop of
whey lean flavoured whey protein
protein muscle powder will sweeten
the yogurt and up the
count of muscle-building
protein by around 40g.
It’s tempting to think that upping your dose of protein
Sliced Burns Bananas are an excellent after a weights workout will help you build lean muscle
banana body fat source of vitamin
B6 – 100g contains mass faster. Or that the more muscle you have, the
almost a third of your
recommended daily
more protein you need to maintain and build new
intake – which is muscle tissue. But according to new research from the
essential for improving
fat metabolism. University of Stirling, that’s not the case: it found that
post-workout protein intake has the same impact on
Chopped
peanuts
Makes
skin look
younger
Though technically
legumes, peanuts are
like nuts in that they’re
high in fat-soluble
8% muscle protein synthesis - the process that makes
new muscle - regardless of the size of the participants.
vitamin E, which your
The average
The study also found that while 40g of protein
body needs to repair
damaged skin cells.
annual compound after exercise was more effective at stimulating
growth of the
Dark Lowers Chocolate with a high
sports nutrition muscle growth than 20g, the response was uniform
market in the
chocolate blood cocoa content (above
UK, which would
regardless of the subjects’ muscle mass. The results
Photography Getty, iStock
3waystosave
morecash
rightaway
7
The average time in weeks
Makeyourmoneygo
furtherwiththese
wallet-wideningtips
before a flight out of the UK
when airline prices are at
their cheapest, according
to skyscanner.net. Long-
haul flights are best booked
even more in advance, with
flights to Bangkok cheapest
Don’tshophungry
Food shopping when
+
18 weeks before departure
starving is bad for
your waistline - you’re
more likely to buy
high-calorie snacks
- as well as your
wallet, with hungry
subjects spending
21% more than full
ones in a University
of Zaragoza study.
Getcoffeetogo
Grabbing a £3
cappuccino on your
way to work each day
will cost you around
£60 a month. You
don’t have to give up
coffee – just switch to
a white filter coffee
for £1 to save nearly
£500 a year (and 190
calories a day) – or
buy a flask and bring
Getawaytobeatthewinterblues
your own brew to save
even more moolah.
Applied Research In Quality Of Life Positive Research. And put some January is the cheapest month to to a savings one. If
journal found that we derive the distance between you and home: fly to most European destinations, you don’t see the cash
most happiness from anticipating the research found 84% of the with each-way savings of up to you won’t spend it.
a getaway – even more than subjects’ best holidays over the 30% to the likes of Copenhagen,
actually being on holiday. past five years were abroad. Milan and Amsterdam.
February 2017 | 21
Updates | Fat Loss
startsnackingsmarter?
through snacking each week
on the way to and from work,
according to a study by the
tried-and-testedhealthy-snackstrategies
+
“When I am dieting I
always carry a couple
of squares of dark
chocolate in case
I get the urge for
something sweet. It’s
sweet enough to curb
the cravings but the
Eat some bitterness stops me
antioxidant-rich wanting more. Dark
dark chocolate chocolate rice cakes
when you get a also work because
sweet-tooth craving they’ve got a crunch,
to satisfy it fast, says which is something
trainer Tom Wright you tend to miss when
(wrightfit.co.uk) eating healthily.”
“Unhealthy food is
desirable because
of the way it makes
you feel so try not to
attribute feelings to
it, especially if you
are on a restrictive
diet. It’s just food. But
Stay strong and stick
even if you can’t ditch
to your healthy-
Hidesnacksoutofsight
those feelings, eating
eating plan because
‘bad’ food will feel
the short-term high
good only for a second
isn’t worth it, says
until the guilt hits. Be
trainer David Arnot
strong and don’t let a
(evolve353.com)
doughnut beat you!”
We’ll come clean: if a packet of biscuits gets opened in the
MF offices at 11am, by midday all that remains is a couple of
“I plan my meals in
crumbs… and sometimes even they get hoovered up. If, like
advance but leave us, you sometimes have trouble controlling your workday
around a quarter
of my daily calories
snacking – especially the tasty things you know should only
from carbs and/or fats be an occasional treat – then all you need to do is create a little
unaccounted to give
me leeway for snacks
distance between you and the forbidden foods. Subjects who
Planning your
without affecting my were seated 70cm and 140cm away from a bowl of snacks
overall daily calorie
meals in advance
intake. This gives me
ate significantly less than those who were sat within arm’s
is the best way
to stay on top of
freedom so nothing reach at just 20cm away, according to research published in
is ‘restricted’ and I
your snacking,
find it easier to make
the journal Psychology Health. An even better strategy is to
says Andrew
place the forbidden food both out of reach and out of sight,
Photography Getty
better choices. A
Tracey, founder
zero-calorie fizzy
of The Nomad Way
drink is a great way to
at the back of the cupboard or fridge, so that you don’t see
(wayofthenomad.
co.uk)
get a sweet fix too.” it every time you go looking for something healthy to eat.
February 2017 | 23
Updates | Training
Yournewmusclemoves
Addthesesixunderusedexercisestoyour
arsenaltobuildall-oversizeandstrength
1
Single-leg
2
Barbell
3 4
Inclinedumbbell Standingcable
5
Straight-arm
6
Garhammer
glutebridge lunge bicepscurl cross-over latpull-down raise
Why “This will boost Why “This is a big Why “This move Why “Your pec Why “Control Why “This move
your hip power player in the leg eliminates the bad muscles get a far with this move is guarantees tension
and stability,” says strength game,” arm curl habits that greater stretch paramount for a is fully on the abs
David Arnot, PT and says Arnot. “It’ll can stop your biceps and contraction strong back,” says and they aren’t
director of Evolve challenge your from growing,” with this flye-type Arnot. “Mastering being overridden
(evolve353.com). glutes, quads, core says Arnot. chest move than it will bolster your by your hip flexors,”
“They’ll benefit and back muscles How Lie back on the classic bench lats, lower back says Arnot. ‘The
anything that throughout.” a bench set to a press, and that and triceps and result is robust
Words Sam Rider Photography Mark Harrisson
involves sprinting, How With a bar 45˚ incline, holding means they’ll grow boost your max core control.”
jumping or across your rear dumbbells in each quicker,” Arnot says. chin-up total.” How Hang from a
squatting.” shoulders, squeeze hand. Keep your How Keeping your How Hold the long pull-up bar with
How Lie down your core muscles shoulders back as arms straight, bring bar attachment knees together and
with a dumbbell and lower into a you slowly curl the both hands together with a wide grip. thighs horizontal.
in your right hand lunge. Keep your weights through a in front of you, Keep your body Slowly raise your
and drive down back upright, then full range of motion. pausing for a second stable and pull knees to your
through the heel drive off the front Start light to get the to really squeeze down with straight armpits, then back
of your left foot to foot to stand. Aim form right and target your pec muscles arms, then slowly down. Continue until
raise your hips. Aim to hit 50% of your four sets of 12. with each rep. Aim control the bar failure, rest, then
for four sets of ten squat one-rep max for four sets of 12. back to the start for repeat twice more.
reps on each side. for five sets of five. four sets of eight.
24 | February 2017
LOOKING FOR
LEAN PROTEIN?
‘
GIVE EM HECK!
I’ve been taking Wellman since
my twenties to support my
health and hectic lifestyle.
David Gandy
Made in Britain
WELLMAN.CO.UK
From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies
*UK’s No1 men’s supplement brand. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 10th September 2016.
Personal Best
02
17
Touch Pad
Use the pad on the left temple
to control functions with
taps and swipes. You can
control music, answer calls,
and sync with Siri and Google
Assistant from paired phones
Voice Control
A built-in microphone
allows you to ask Radar Pace
questions in a live, hands-
free way during workouts
Onyourradar
Getreal-timevirtualcoachingwiththenewOakleyRadarPace + +
When you’re cruising down a guide you on the best way of getting APP AND SUPER
mountainside on two wheels, taking your training plan back on track. AWAY POWER
your eyes off the road to check your It’s aimed at both runners and
speed isn’t the smartest thing to do. The cyclists and uses a new Prism lens, which Connect the Radar It’s rechargeable
new Radar Pace from Oakley swerves enhances vision by brightening whites Pace wirelessly to through a USB
that issue by using voice recognition and sharpening yellows so you can see your smartphone port, and a light on
technology to give you real-time feedback subtle changes in road texture and spot through the Radar the arm shows the
on your performance. Ask it how you’re hazards more easily. And after you’ve Pace App, which is status of remaining
doing and it’ll tell you because it tracks discovered your top speed on the way available from the battery power and
your heart rate, speed and distance. down a hill, you can ask the Radar Pace Apple App Store or highlights when the
And it doesn’t just give you data – to keep you posted on your performance Google Play. Then Radar Pace is pairing
it coaches you too, thanks to its ability going up the next. Of course, if you’re so use the app to with a Bluetooth-
to analyse customisable training out of breath that you can’t summon the set goals, access enabled device.
programmes and give you feedback energy to even ask it how you’re doing, performance The power button is
on your performance. If you’ve you probably know the answer already. metrics and view located on the inside
missed a session, for example, it’ll Oakley Radar Pace, £400 your training plan. of the left stem.
February 2017 | 29
PB | Running Shoes
Keep
on
running
Anewpairofrunningshoeswillgiveyouthe
motivationyouneedtosmashyourfatlossgoals.
MF putsinthegroundworkbytestingthebestnewtrainers
Words Josh Cunningham
30 | February 2017
+ 1
NikeLunarEpic
FlyknitShield
WHAT’S IT FOR?
It’s a minimalist shoe, which means it’s designed to give you
the effect of running barefoot but with some protection.
STANDOUT FEATURE
Including all-weather properties (the upper
is water-repellent) is impressive in such a
lightweight and responsive shoe.
MF ROAD TEST
This is a shoe that feels like you’ve been wearing it for ages
the moment you put it on. The all-weather Flyknit upper is just
as comfortable as the version used in its fair-weather cousins.
Nike has also given the sole considerable attention, creating
an outsole that offers good traction and water resistance,
making it a reliable and stylish option for the inevitably
damp running conditions you endure as a runner in the UK.
£155, nike.com
February 2017 | 31
PB | Running Shoes
2
PumaSpeed500
IgniteNightcat
3 4 5
AsicsGel
Kayano23 Skechers 361Degrees
WHAT’S IT FOR?
GoRun400 Strata
Giving a little extra speed
and lightness of step to WHAT’S IT FOR?
the everyday runner. Providing support and WHAT’S IT FOR? WHAT’S IT FOR?
STANDOUT FEATURE cushioning to over-pronators. All kinds of training. Support, particularly for
This Nightcat variant of the Ignite STANDOUT FEATURE STANDOUT FEATURE high-mileage runners.
comes with a water-resistant The sole, which is packed The bulky 5GEN midsole, which STANDOUT FEATURE
and reflective upper, which with features designed to provides as much cushioning The midsole, with its
should help keep the elements aid your foot’s interaction as it looks like it should. range of layers designed
at bay and help you to be seen with the ground. MF ROAD TEST to provide support
on dark streets in winter. MF ROAD TEST The Skechers GoRun 400 throughout the gait cycle.
MF ROAD TEST As the name suggests, the is a shoe designed for a MF ROAD TEST
As the day-to-day shoe of one Kayano is now in its 23rd multitude of uses, rather than Even from the first few strides
Usain Bolt, the Ignite certainly iteration, and remains one of exclusively running, and that’s it’s immediately apparent how
comes with pedigree, and the the best shoes for runners apparent when using it. There’s much support there is in the
shoe, while not exceedingly light in need of stability. The huge stacks of cushioning in the Strata. Even though it’s still agile
itself, certainly feels it when amount of cushioning in the sole, which makes for a very and not at all clumpy, it probably
running. One stride is propelled sole was much appreciated comfortable ride, but there’s won’t find favour with those who
into the next effortlessly, which on longer runs, although if lots of movement in the upper, prefer the freedom of a more
Puma says is caused by the you’re not an over-pronator leaving your feet feeling a little neutral shoe. Our suspicion is
changes it’s made to the toe the reinforced midsole might unstable within the shoe. The that the sizing may come up a
area of the outsole. Great for feel like overkill. Also of note is GoRun 400 is great for warming little on the small side, so be
experienced runners in search the updated upper, which Asics up on a treadmill or running to wary of that, but otherwise
of a boost; less so for newbies has made seamless, boosting the gym, but it’s not suited to enjoy a shoe perfect what it was
training for their first marathon. the comfort levels still further. longer, more serious runs. made for - long, stable miles.
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TALK TO SOMEONE LOOK AT THE SOLES USE MULTIPLE PAIRS DON’T OVERTHINK IT
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RUNNING SHOES “Wear on the outside on rotation: shoes with thing is how you run, not
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SHOE Sports Direct or a similar of the heel and roll shoes for faster efforts, but a shoe won’t make
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you to have a run in them something with a bit more the life of all the shoes have to work on yourself
With advice from before you buy, which stability. If this is very and, I believe, keeps – possibly with the help
coach Shaun Dixon is very important.” pronounced, you should the feet ‘active’ as they of a running coach.”
(letsgetrunning.co.uk) think about doing some need to adapt to the
hip and glute strength differing challenges of
exercises to combat it.” terrain and support.”
32 | February 2017
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February 2017 | 33
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38 | February 2017
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2
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40 | February 2017
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101
t ? Lo n g - te r m goal?
ffor
Short, shayrpouer fat loss timeframe, bthee
Whateverchieve it doesn’t need tos and
way you a ed. Changing your habitet it
complicatg up your training will g
smarteninere’s the MF template
done, so h hotography Danny Bird
P
el Sna pe
in
Words Jo
n
d re j
a
ve r Je
Model Oli
to get le
7
s
1
way
20 Trainsmarter
By focusing your efforts on fat loss,
you’ll shed flab in less time
001
Have fun
Hitting a heavy bag is one of
the more fun ways of reducing
yourself to a big sweaty
mess. You feel great, you
lose weight and, thankfully,
they don’t hit back. Punch the
bag with alternating hands
002
Go big
This isn’t the time for biceps
curls. The more muscle
groups you can involve in
your workout, the more
work you’ll do. Kettlebell
swings hit almost every
muscle: do three sets of 25
PART 1
TRAINING
TIPS
003
Get strong
It’s tempting to put the deadlifts
on hold – that’s time you could
be spending on a treadmill,
right? - but the more weight
you can lift, the more fuel you’ll
burn. Spend some of your
training time getting stronger
and you’ll be able to do your
other work at a higher level.
004
as hard and fast as you can at the end of any session to Be inefficient
for 15 all-out seconds, then finish on a fat-loss high. Expertise is overrated. “The
move around the bag for 90 more efficient you get at a
seconds, shadowboxing at movement, the less energy
an easy pace. Do this routine you’ll expend doing it,” says
at least three times. For a strength coach Dan John. Don’t
tougher session, go for six. just stick to one form of cardio
finisher: rotate between the
bike, rower and treadmill.
42 | February 2017
005
Move fast
Sprinting’s one of the simplest
forms of high-intensity
exercise, but don’t overdo it.
“It puts your body through a
ton of stress,” says trainer
Zoran Dubaic. “Keep it simple
and build up gradually.” Start
with six 50m sprints with
a 30-second recovery, and
up it when you’re ready.
006
Unleash hill 008
Hill sprints automatically
force you into good running
Pair your moves
To do more work in less time,
form – and they’re nastier
pair an upper-body exercise
than doing it on the flat. “Find
with a lower-body move:
a good 30-50m hill and aim
a press-up with a squat,
for five sprints up – you can
or a curl with a lunge. It’ll
walk back down,” says trainer
up your heart rate without
and author Mike Campbell.
forcing you to stop when
“It’ll force every muscle in
your arms or legs get tired.
your body to work, leaving
you burning fat for hours.”
009
007 Keep rests short
Hold on “The main difference between
a muscle-building workout
Complexes - multi-move sets
and a fat-loss one is often just
where you don’t put the weight
your rests,” says Campbell.
down until you’ve finished
“Shorten them and keep
all the moves – will jack up
them strict.” Stay between
your metabolism so you keep
30 and 60 seconds.
burning fat long afterwards.
Got a kettlebell? Do six cleans,
six swings and six overhead
010
presses with each arm. Finish strong
Even if you’re focusing on
muscle, you can keep your
metabolism high with a burst
of all-out effort to end your
workout. A 500m row is perfect:
short, nasty and low-impact.
Sub-1min 40sec is the goal.
February 2017 | 43
Features | Get Lean In 2017
Uptheeffort
With the basics covered, it’s time
to be inventive. MF-approved
PTs explain their secret weapons
011 015
Speed up cardio Hit the mill
Long, slow distance work is One-speed treadmill plodding
the enemy - it’s inefficient, isn’t cutting it. “Change the
and it’s hard on the joints. resistance and incline for
“Intense cardio is a much more treadmill sessions,” says
effective way of losing fat,” Barry’s Bootcamp London co-
says trainer Tom Eastham. owner Sandy Macaskill. “Do
“Hit the bike or the rowing 6, 7, 8km/h bursts of effort
machine for ten one-minute at a 3% incline, then drop the
bursts of effort, giving yourself gradient and up the pace.”
a 45-second recovery period
between each effort. Be strict!” 016
012 Stick on 15
Less time can sometimes
Get a stopwatch mean more effort. “I like a
“It’s the easiest investment 15/45 work/rest split,” says
you can make,” says Nomad Roko Health club trainer
Way founder Andrew Tracey. Rachael Atkinson. “Do as many
“Having it in front of you forces chest-to-floor burpees as
you to keep rests strict.” And possible in 15 seconds, then
minimises the chance of a rest for a full 45 seconds.”
dropped dumbbell taking
out your smartphone.
013
Get up, get down Embrace(weird)science
“Getting down and then up
off the floor adds a metabolic Who are gastrophysicists? They’re the experts who 021
effect you won’t expect,” says
John. Do ten press-ups and
study “multisensory perception”, or how environment
and non-taste senses affect your perception of
Get nicer cutlery
Or at least, make it heavy.
ten kettlebell swings, then food. Harness their research to stay off the pies
According to research
nine press-ups and ten swings
and so on until you’ve hit one
017 019 by food scientist Charles
press-up and 100 swings total. Eat off blue plates Take a seat Spence, it gives food higher
perceived quality – yogurt,
Scientists theorise that it’s Even if you’re grabbing a Pret
for instance, tastes creamier
014 because your mind doesn’t lunch, get a table or a park
– and increases feelings of
Carry on associate the colour with food.
It genuinely seems to work - in
bench rather than eating that
Swedish meatball wrap (the
fullness so you eat less.
“Loaded carries are among
a study carried out by Swiss only sane option) on the go.
the best fat burners you can
researchers, subjects eating People who sit down to eat
022
do,” says Results Inc founder
Joe Lightfoot. “They’ll use
from blue tableware ate 40% consume fewer calories than Eat with friends
less than a control group. on-the-go eaters, according to It’s the exception to the
every muscle in your body.”
a University of Toronto study. no-distractions rule – a
Finish your session with 200m
of farmer’s walks, using the
018 spirited chat/row will give
heaviest dumbbells you can. Keep it upbeat 020 your brain time to register
In a study from the Cornell ...but not that your stomach is full,
according to the Journal Of
Brand and Food lab, people who
watched Solaris ate 55% more
at your desk Physiological Behaviour.
According to a University of
popcorn than people watching
Bristol study, eating lunch
My Big Fat Greek Wedding.
while you browse online
Goggling while dining is usually
will leave you distracted,
bad - it distracts you from how
less full, and more likely to
much you’re eating - but if you
snack in the afternoon.
must, pick a nice bromance.
44 | February 2017
Changeyourroutine
There are 168 hours in a week –
if you spend four in the gym,
you’ve still got 164 left to work
025 030
Sleep tight Shop hard
Skimping on sleep messes “Think of shopping as your
with your brain’s ability to week’s most important
make decisions and exercise workout,” says nutrition coach
impulse control, and revs up Josh Hillis. “Take an hour
reward-seeking behaviour. on Sunday to get it done.”
According to a study published Automate healthy choices by
in the American Journal Of saving a shopping list on your
Clinical Nutrition, it increases phone or online, and keep
high-carb snacking. Aim the processed stuff off it.
for eight hours a night.
031
026 Stay busy
Get outside Not every fat-burning
Research suggests that session has to be intense.
exercising in sunlight boosts “Active recovery is a nice
fat-burning potential by 20% way of burning calories
by increasing your production without thinking about your
of leptin, the hormone that diet or the gym. It could be
controls your body’s fat a casual kickabout in the
stores. In the summer, it’ll park – it’s better lying on
also boost vitamin D. the sofa,” says Eastham.
027 032
Keep water handy Prep if you can
It regulates your body’s If your weeknights get hectic,
functions, helps appetite and they’re not the time to chop
improves your liver’s ability veg. Chop onions and cube
to metabolise fat. “Keep a carrots while you’re listening
glass within arm’s reach at all to a podcast on Sunday: they’ll
times,” says Brian Wansink, keep until at least Wednesday.
former president of the US
Society for Nutrition Education 033
and Behaviour. “You want to
make hydration automatic.”
Change your
patterns
028 If you’re used to stopping
023 Get on your feet in Starbucks for a morning
frapp, change your route to
Chew slower You call it a lunchtime stroll;
trainers call it low-intensity
work. You “outsource” much
A University of Birmingham of your behaviour to your
steady-state cardio, or LISS.
study found that focusing environment, so making
Either way, it burns a handful
on the texture and flavour better associations will help.
of calories and helps to
of food reduces hunger
regulate stress while keeping
later. But taking the time to
fat-storing cortisol low.
034
liquefy your food inside your
mouth also aids digestion.
Get help
029 Partnering up will boost the
024 Calm down chances of sticking to your
resolutions, according to
Hit rewind Stress messes with tissue
repair, leads to fat storage, ruins
research from the University of
Tempted by the biscuit aisle? Leeds. Friends not interested in
sleep and plays havoc with
Think back to what you had fat loss? Sign up to stickk.com
immunity. If it’s all getting too
for lunch. Psychologists at to commit to the process.
much, take a deep breath and
the University of Birmingham
blow it out slowly: it’ll activate
found that thinking about what
your body’s parasympathetic
you’ve eaten earlier in the day
nervous system.
can reduce the urge to snack.
February 2017 | 45
Features | Get Lean In 2017
Liftbigtogetlean
In a 2013 study, high-
intensity resistance training
– or HIRT – beat traditional
lifting by 450% for post-
workout calorie burn. Use
these rep/set schemes, and
038
you’ll burn as you gain Drop sets
In drop sets, you go until
“technical” failure (the point at
035 which you can no longer do the
Rest-pause move with good form), reduce
It’s a classic bodybuilding the weight, then get some more
technique making a comeback. reps. Dumbbell moves are
“Pick a weight you could easiest, because using the rack
lift for ten reps and do eight lets you switch weights quickly.
reps,” says Motus Strength
coach Bruce Butler. “Rest 20 039
seconds and do as many reps
as possible, then rest another
50-rep
20 seconds and repeat.” Bench challenge sets
presses, rows, squats and “At the end of a leg day put
overhead presses all work well. 40% of your max on the bar
and monster out as many
036 squat reps as you can, resting
Back-off sets at the top if you need to,”
suggests Campbell. “Shoot for
These “groove” your technique
at least 50 reps in as few sets
while taxing your muscles less
as possible.” Walking might
than a rest-pause set. When
be challenging, but you’ll be
you’ve finished your last set of
able to rest in the knowledge
bench presses, immediately
that you’re a fat furnace.
strip 50% of the weight off
the bar and do as many reps
with the remaining weight
as you can: 20 is the goal.
037
Cluster sets
Cluster sets let you add volume
with big weights. “Let’s say
you can get four reps at 90%
of your one-rep max weight,”
says strength coach Ben Coker.
“If you ‘cluster’ those sets by
taking ten seconds’ rest after
each rep, it’s likely you could
manage six reps total. Across
several sets that’ll make a
huge difference.” This works
better on moves with minimal
set-up time - think deadlifts.
46 | February 2017
HIITitlikeyoumeanit Yourhome
Yes, it works – in a study from the journal
Metabolism, a group doing 20 weeks of
bootcamp
Having a kit-free go-to means
HIIT training lost nine times as much fat
you can lose fat anywhere,
as a group doing traditional endurance.
anytime. Trainer and Jimbag
The catch? You need to do it right
founder Anthony Bingham has
040 your prescription: do each
Ease in move for 30 seconds, rest for a
minute, and repeat five times
Whatever you’ve heard, HIIT 042
isn’t for beginners. If you’re
unused to training, an aerobic
Stretch 044
session with intervals sprinkled
If you’re sprinting it’s crucial;
for most other things, it’s highly
Narrow-to-wide
in will offer bigger benefits with
less stress. Do 20 minutes on
recommended. The slo-mo jump squat
burpee is your ideal all-purpose “Alternate between narrow
the rower or bike, with three or
dynamic stretch: from a press- and wide stance, to a depth
four 30-second bursts of effort.
up position, bring one knee of 90°. Explode out of each
as high as possible (ideally by squat with feet off the floor.”
041 your hand), then bring up the
Warm up other to get into a low squat. 045
You can’t hit top speed by
Stand up, then reverse the
movement into the next rep.
Plank pike
skipping all the lower gears. “Get into a low plank on your
Spend five to ten minutes forearms. Lower your hips to
warming up at low intensity –
043 the floor, then crunch your abs
either by doing the cardio move Cool down to move the hips as high as
you’re going to use in your Flopping straight back on the possible in a pike position.”
workout, or on a general warm- couch post-workout won’t
up like skipping, jogging on the help recovery. After you’ve hit 046
spot or low-intensity burpees. your intervals, spend five or
ten minutes moving around
Tuck burpee
“Go chest to floor. On the
to keep your blood circulating,
jumping section drive your
cutting down on lactate build-
knees up in a tucking motion.
up and minimising soreness
Use your hands as a measure to
for your next session.
keep consistency of tuck height
and really push your limits!”
Retrainyourbrain
Adopt better thought processes and you’ll make fat loss automatic. Here’s how it’s done
Eattogetlean
Part 2 explains how to eat for fat loss.
Turn to p69 for 50 more tips
February 2017 | 47
FOOD
MYTHS
SMASHED
Whenyou’retryingtoeatbetter,soundnutritionknowledge
canmakethingsmucheasier. MF exposesthemostpersistent
mythsaboutdietwiththehelpofcutting-edgeresearch
Words Joel Snape
1 2
THEREISONE ALLCALORIES
‘PERFECT’DIET
WHAT’S THE IDEA? It’s unspoken, but enduring: the
AREEQUAL
WHAT’S THE IDEA? You know this isn’t true, but
idea that, if science could just decide on whether you every so often, a man comes along who’s reshaped
should start eating like an Inuit/caveman/Viking/ his body using nothing but Subway sandwiches, pizza
Cretan villager (delete depending on whatever’s most or Freddos. A related, but slightly more complex
fashionable) you’d melt fat, slash your risk of heart idea is the “If It Fits Your Macros” diet: the idea being
disease and live to 110. And so would everyone else. that, if you get your daily allowances of fat, protein
IS THERE ANY TRUTH TO IT? Well, there are definitely and carbs right, everything else is fair game.
common threads between demographics that live IS THERE ANY TRUTH TO IT? Well, yes. Anecdotally, it’s
longer lives. The most researched are populations that possible to drop weight (especially in the short term)
live in “Blue Zones” – including Okinawa, Sardinia and by restricting calories whatever you eat, and it’s even
Costa Rica’s Nicoya peninsula – where longevity is high more true that you can get ripped eating a tub of Ben
and dementia rates are rock-bottom. The groups eat & Jerry’s a day if you do your sums right. But if losing
different foods according to their cultures, but they all weight in the short term is less important than doing it
keep it varied and plant-based. But there’s a caveat: in a sustainable way, and being ripped isn’t as important
the researchers also point to the fact that all the Blue as not having a heart attack in your 40s, you should
Zone cultures emphasise family, social ties and stress probably reconsider. There’s evidence that short-term
reduction, which is at least as important as diet. calorie restriction can near-permanently mess up your
THE REALITY Whatever your friendly local Paleo-lover metabolism, as well as interfering with your body’s
tells you, there are documented differences between production of hunger-regulating hormone ghrelin.
demographics that mean what suits one group won’t THE REALITY Nutrition’s still an imperfectly
work for another. Lactose intolerance, for instance, understood science, with more and more elements
tends to be lower in northern European countries, where being better evaluated every year. Phytonutrients
drinking milk without being ill would have provided huge from plants, for instance, are now seen as hugely
benefits as little as 6,000 years ago. And you’re right important, while the role of gut microbes is being
to treat anyone touting their protein-only Inuit Diet with given more and more importance. But those in
caution: a 2015 study suggests that Greenlanders have the know agree you can look great on a diet that’s
genetic adaptations that make it suitable for them. playing havoc with your insides. For long-term health,
THE EXPERT VIEW “Natural diets that are based on though, focusing on calories alone won’t cut it.
geography and landscape work in situ,” says nutritionist THE EXPERT VIEW “Aim to eat nutrient-dense food,”
Photography Getty
Yolanda Hinchcliffe. “Inuits eat a certain way that allows says Hinchcliffe. “That is, food that delivers maximum
them to thrive in their surroundings. That doesn’t nutritional content per calorie. What your body gets
mean the same diet would help you thrive in, say, from a pumpkin latte is not the same as what your body
central London.” The big lessons: eat mostly plants, gets from eggs on rye toast, even if the calories were
try to stay stress-free – and give your mum a call. equal. And there’s more to it than just calories alone.”
48 | February 2017
NUTRITION
TRUTHS #1
YOU CAN’T OUT-TRAIN
A BAD DIET
Yes, you can get abs eating
almost anything – cake
included – but at some point,
the lack of decent fuel will
damage your performance.
‘IT’SPOSSIBLETODROP
WEIGHTINTHESHORTTERM
BYRESTRICTINGCALORIES
–BUTNOTSUSTAINABLY’
February 2017 | 49
Features | Food Myths Smashed
‘FANCYANALL-DAYKALE
BENDER?HOWEVERHEALTHY
YOURDIET,TOOMUCH
ISSTILLTOOMUCH’
3 4
IFIT’SHEALTHY,EATAS HIGH-PROTEIN
MUCHASYOULIKE
WHAT’S THE IDEA? Sometimes hinted it, we trick our bodies and override the
DIETSAREBAD
WHAT’S THE IDEA? This one’s slowly being
at by diet plans, sometimes just stated mechanisms that we’ve evolved to signal killed as supermarkets put protein bars by
outright: if you’re sticking to the good stuff, fullness.” That’s why nobody cracks open the counter, but for the man who brings
there’s no reason to limit how much you the fridge and then finds themselves multiple Tupperware boxes of chicken breast
eat. Fancy an all-day kale bender? A family surrounded by broccoli stalks an hour later. to work, the supposed dangers still get
bucket of sweet potato fries? Go nuts. THE REALITY However healthy your trotted out: kidney damage, liver damage,
IS THERE ANY TRUTH TO IT? Generally, diet, too much is still too much. Recent heart disease and osteoporosis are among
it’s true that it’s harder to overeat non- studies on fasting suggest there’s some the issues blamed on high protein intakes.
processed, plant- and animal-based benefit to being in a mild calorie deficit IS THERE ANY TRUTH TO IT? The kidney
foodstuffs than the goodies in the biscuit more often than not. Also, it’s still possible myth is the most prevalent, and there’s
aisle. For one thing, volume is key – which to overdo the calories with healthy a reason for that. “High-protein diets can
means that, for instance, you’d need to eat foods – get through 100g of brazil nuts change the filtration rate of your kidneys,”
about a metre’s worth of raw sugar cane and you’ve eaten 656 calories, about says Hinchcliffe. “You can see that as stress
to get the same sugar hit you get from a a quarter of your daily requirement. to them, or it could be seen as your kidneys
can of Coke. Secondly, processed foods are THE EXPERT VIEW “You can certainly eat as increasing their function based on demand.”
designed to be easily overeaten, with their much as you want of some healthy foods like THE REALITY One study on lifters with
salt, sugar and fat ratios calculated to hit dark green leafy vegetables – they’re almost protein intakes of 2.8g/kg of bodyweight
what food scientists call the “bliss point” that impossible to overeat,” says Hinchcliffe. per day showed no significant differences
encourages binges. As microbiome expert “But if you start eating too much avocado in kidney function from athletes on a more
Dr Christina Warinner puts it: “By decoupling or oily fish, it could cause a problem.” moderate intake, and a review of multiple
the whole food from the nutrients inside Keep it varied, and stop when you’re full. studies concluded that there’s no reason to
50 | February 2017
NUTRITION
TRUTHS #2
RED WINE IS GOOD
(SORT OF)
It’s certainly high in resveratrol,
which has been linked to
anti-ageing effects. But you
can also get it from grapes,
while alcohol has been linked
to five types of cancer.
5
SATURATEDFATIS
BADFORYOURHEALTH
restrict protein in healthy people. Meanwhile, WHAT’S THE IDEA? Saturated fat’s found between amounts of saturated
several studies have found positive demonisation comes from the 1990s, when fat and heart disease or stroke. There’s
connections between protein intake and trials on overfed mice suggested it put also an argument to be made that certain
bone mineral density, and there’s evidence them at higher risk of heart disease, and saturated fats have concrete health
that replacing some carbs with protein “observational” studies seemed to show benefits: traditional French cheeses and
might decrease the risk of heart disease the same thing in humans. The problem? some yogurts host thriving communities
by improving your levels of “good” HDL Mice aren’t men, and the human studies of gut-friendly microbes that are wiped
cholesterol. One disclaimer: if more than a have enough Swiss-cheese-sized holes out by the processing methods used to
couple of your weekly protein feeds are from that researchers have used the same data make American-style cheese. Bring on the
processed red meat, the WHO wants you to come up with the opposite conclusion. Roquefort and pass on the Kraft slices.
to know you’re increasing your cancer risk. IS THERE ANY TRUTH TO IT? There’s THE EXPERT VIEW “There has never
THE EXPERT VIEW “For most people, a certainly an argument to be made that been a more misunderstood nutrient
high-protein diet isn’t harmful at all,” says saturated fat doesn’t offer the benefits than fat,” says Wilkinson. “We need fat
nutritionist Shona Wilkinson. “If you have of the monounsaturated kind, so most in our diet and that includes saturated
any form of kidney health condition, your experts recommend a mixture of both. fats. The problems come with trans fats
body may struggle to eliminate the waste As MF went to press, a new large-scale and processed foods. Saturated fats
products from protein metabolism, but Harvard study was published indicating from foods such as grass-fed meat,
even then it’s only with fairly high intakes. that reducing saturated fat consumption eggs, coconut and butter are good for
Remember, though, that you should aim to could lower heart disease risk. us. Fats from hot dogs and pizza aren’t.
get protein from a variety of sources – not THE REALITY In the biggest meta-analysis The basic message is to avoid fats from
just red meat, but eggs and plants too.” of 21 large studies, no associations were processed sources – and get a variety.”
February 2017 | 51
Features | Food Myths Smashed
6
CHEATDAYS
WILLHELPYOU
TOBURNFAT
FASTER
WHAT’S THE IDEA? If you’re dieting,
the theory goes, spiking your calories
once a week will cause a cascade of
hormonal changes that are beneficial
to fat loss, including causing an uptick
in “fullness hormone” leptin. So that
doughnut isn’t just a break from your diet
– it’s actually helping you to lose fat.
IS THERE ANY TRUTH TO IT? Maybe if
you’re already very lean, or training in a
severely calorie-restricted state. Some
coaches prefer to call cheat days “refeeds”
or “spike days”, where they suggest extra
carbs as a way to promote muscle growth
– and if your body fat is under 10%, there’s
NUTRITION
some evidence that cheat meals will
TRUTHS #3
AN APPLE A DAY…
actually keep your metabolism ticking over.
…won’t entirely replace the
If you’re just eating relatively healthily all NHS, but apples contain fibre
the time, though, there’s no physiological and polyphenols that fight
need for a biscuit-and-booze binge. obesity and its related diseases.
THE REALITY For most people, cheating Granny Smiths have the highest
is more valuable as a psychological tool fruit-fibre ratio: one a day is a
than a physical one. Studies suggest that good place to start.
“never again” thinking when it comes
to food is more likely to cause relapses
than a “not now, but later” attitude. That
means if you’re desperate for an All-The-
Meatiest-Meats pizza, scribble it down
on a bit of paper marked “cheat day” and
you’re less likely to break down and binge.
Also, does it really need to be a full day?
“I tend to have one or two planned cheat
meals a week,” says body composition
expert Nate Miyaki. “The rules are, when
you get up from the table, you throw
away all the bad stuff and the cheat time’s
over.” It’s better than an all-day licence.
THE EXPERT VIEW “There are solid
arguments for including cheat days in
your diet,” says Hinchcliffe. “But there
are also arguments that your diet should
be such that you don’t need them.” The
ultimate goal is to get to a point where
you don’t even crave the bad stuff.
52 | February 2017
‘IFYOU’REDESPERATEFORA
PIZZA,SCRIBBLEITDOWNON
ABITOFPAPERANDYOU’RE
LESSLIKELYTOBINGE’
7
YOUSHOULD
EATLOTSOF
SMALLMEALS
WHAT’S THE IDEA? Every time you eat, your
metabolism spikes slightly so by eating six
or seven small meals a day, you’ll keep the
fires burning all day long, aiding fat loss. A
related theory (favoured by bro-scientists) is
that you can only absorb 20-30g of protein
in one sitting, meaning that thrice-daily
infusions of cod beat one all-out feast.
IS THERE ANY TRUTH TO IT? Sort of. It’s
NUTRITION true that your metabolic rate increases
TRUTHS #4 after you eat, as your body uses energy
to break down and absorb your meal – it’s
YOU CAN DRINK TOO
called the Thermic Effect of Food (TEF). The
MUCH WATER
misunderstood part: TEF is proportional
Hyponatremia, as it’s known, is a
problem, especially among long-
to the amount of calories you eat, so an
distance runners. Your best plan: 800-calorie meal will cause double the
500ml before bed, 500ml when metabolic spike of a 400-calorie one. In
you wake, and 500ml an hour other words, you burn the same amount of
before you train. calories digesting your food either way.
THE REALITY No serious research has
found any difference between grazing
and gorging in terms of fat loss. A 2010
study compared a three-meal-a-day-
schedule with a six-meal one, and found no
difference in fat loss or appetite control.
THE EXPERT VIEW “You should eat the
way that works for you,” says Hinchcliffe.
“Grazing can help keep blood sugar
levels more constant but it can also
lead to overeating. For some people,
three big meals a day is enough but for
others, a planned snack or two will help.
It’s most important to pick a schedule
that works in the context of your life.”
February 2017 | 53
The
man
behind
the
model
David Gandy has been the world’s number one male model for the
past decade. Here he reveals how you can dress to impress, how he
maintains his cover model body, and why he’ll never take a selfie
➸
56 | February 2017
Features | David Gandy
T-shirt by David
Gandy for Autograph
at M&S
Jeans at Balenciaga
by Liberty
➸
February 2017 | 57
Features | David Gandy
60 | February 2017
Jacket by All Saints
Cargo trousers by AMI
at Mr Porter
Boots by John
Varvatos
➸
“The mental benefits are a
big part of training for me…
you always feel so much
better afterwards”
64 | February 2017
NEWYEAR,
NEWYOU
As 2017 dawns, we’re all aiming to
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Fuel
02
17
1
Get fit in the kitchen
10
re a d t h e f irst par t
You’ve alrepaedryexpert guide on how
of our bumrn body fat faster in the e
you can buon to discover how somn
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20 1 PART 2
NUTRITION
TIPS
Fuel | Get Lean In 2017
057
Be smart with carbs
Startinthekitchen “Don’t overcomplicate things,”
says strength coach Chris
You might be able to out-train your worst habits – but
Burgess. “On non-training days,
why bother? Fixing your diet makes everything easier
keep the carbs low – 60g or
061
less – while upping your fat Don’t drink calories
052 intake so that you’re getting It’s too easy to overdo it with
Be inclusive enough calories to recover. On
strength training or sprinting
sugary drinks. For serious fat
loss, stick to black coffee, tea
Instead of concentrating on
days, you can eat more carbs and water with lemon or lime.
what you’re going to stop
to help your recovery.” They can be acquired tastes –
eating, focus on adding foods to
but they’re worth acquiring.
your diet. Gradually, the good
stuff will push the bad stuff out.
058
Go for taste
053 Eat more taste-intensive foods
Keep a food diary 055
and you’ll need less of them to
feel full. Dark chocolate, aged Fatlossinaglass
…but only for a week. You might
be surprised by how much sugar Eat more protein cheese and extra virgin olive
oil all pack a flavour wallop.
No more sugary shop-
there is in innocuous-seeming It’s filling, so you’ll get hungry bought smoothies – this
foods, or how little protein less, and it also has a mild has everything you need
you’re eating. Use MyFitnessPal thermogenic (fat-burning)
059
to track everything you effect. Eat protein-rich Aim for fibre 062
eat for seven days, then foods like meat, fish or eggs It aids digestion, improves Kefir
you’ll be ready to wing it. at every meal, aiming for gut bacteria and makes you “As well as containing less
roughly 2g per kilo of your feel full for longer. Vegetables sugar and more protein
054 target bodyweight per day. are the best source. than yogurt, it’s packed with
Eat green 056 060
probiotics that aid digestion,”
says nutritionist Christine
Vegetables should be the
foundation of your diet – eat …and more fat Eat for your bacteria Bailey. “That means better
nutrient absorption and
a wide range of colours with Counter-intuitive, but dietary Fermented foods like natural
fewer hunger pangs.”
as many meals as possible. fat’s not the enemy. “Increase yogurt, kefir and sauerkraut
How much? 250ml
Photography Getty
Apart from being packed with your fat levels and drop your improve your microbiome – the
antioxidants and essential sugar intake by eating fish, makeup of bacteria in your gut
vitamins and minerals, avocado, oils, nuts and seeds,” that help to digest food and
063
they’re fibrous and filling. says trainer Tom Eastham. use it better. Eat a variety. 50g spinach
“This’ll help to ‘teach’ your body “It provides alkalising greens,”
to use its fat stores as fuel.” says Bailey. Swedish research
also suggests that its leafy
membranes can curb cravings.
How much? 50g
064
Pineapple chunks
“It contains a digestive enzyme
called bromelain, which
eases digestion.” It’s also an
excellent source of vitamin B6.
How much? 75g
065
Banana
Go underripe if you can
– the resistant starch has
a positive effect on body
fat levels by helping to
metabolise fats after eating.
How much? Half a banana
066
Chia seeds
“They add fibre to kick-start
your digestive system in the
morning.” And they’re the best
plant source of omega 3s.
How much? 1tsp
067
Lemon juice Rethinkyourspicerack 073
It helps stabilise blood-
glucose levels, killing
Apart from making your food more exciting, the right
combinations will jolt your metabolism into overdrive
Cumin
cravings, and it’s also a In a three-month trial,
good source of vitamin C. volunteers at Iran’s Shahid
How much? 1tbsp
068 Sadoughi University dropped
Cinnamon three times as much body fat as
It regulates blood sugar, a control group by eating 1tsp a
though sprinkling it on your day mixed into yogurt – and also
morning latte still doesn’t lowered “bad” LDL cholesterol.
justify a muffin. It also reduces Add it to roasted veg, or put a
total cholesterol levels and 071 dash in hummus or guacamole.
triglycerides – helpful for
health as well as fat loss.
Cayenne pepper 074
Capsaicin, the compound
069 that gives peppers their Cardamom
heat, triggers fight-or-flight It’s been used in Indian cookery
Black pepper hormones including adrenaline for centuries, and recent
A substance called piperine in and norepinephrine, helping studies suggest that it’s a
pepper blocks the formation to regulate your heartbeat potent thermogenic. Smash
of new fat cells. Bonus: it also and breathing, and mobilising the pods in a mortar (or a
increases the bioavailability of fat for your body to use. coffee grinder) and throw the
other nutrients, making the rest result in curries and stews.
of your meal more worthwhile. 072
Ginger 075
070 It’s been used as a digestive aid Mustard seeds
Turmeric for centuries, with good reason: Cook with the seeds, not
Curcumin, turmeric’s active it steadies over-active stomach the sauce. A study in the
ingredient, reduces the contractions, and aids protein Asian Journal Of Clinical
formation of fat tissue by digestion. Fresh is better, Nutrition found that eating
suppressing the blood vessels but dried still works. Use it in them concentrated in oil
needed to form it. It’s more dressings, tea or smoothies. lowered visceral fat in rats.
effective in the presence of fat, Blitz them in a food processor
so cook your curry with ghee. with chilies for a paste that’ll
add kick to your curries.
February 2017 | 71
Fuel | Get Lean In 2017
Suppyourgame
Time to streamline your supplement
cupboard – you don’t need much
080
L-carnitine
076 Research suggests it helps your
Vitamin D body to mobilise fat stores as
fuel, but there’s also evidence
In a University of Minnesota
study, subjects with adequate
078 to suggest that it improves
D levels lost weight faster than Creatine insulin sensitivity. Supplement
with 500-2,000mg a day.
people who were deficient, It’s the back-up generator
even eating the same calories. for muscle and lets you push
The researchers theorised harder in short, high-intensity
081
that it releases hunger- efforts. Take the monohydrate Magnesium
regulation hormone leptin kind - in studies, it’s performed It improves sleep and insulin
– and you almost certainly better at increasing the body’s sensitivity – both helpful for fat
aren’t getting enough. stores. The dose is 5g a day: loss – but a study published in
Supplement with a spray. it’s less grainy in hot water, Cardiovascular Drugs Therapy
so have it with green tea. also suggests that it has huge
077 benefits to aerobic activity,
Fish oil 079 letting you train for longer.
Anecdotally, it’s worked CLA 082
forever, but now scientists A naturally occurring fatty acid,
are working out why: a 2015 CLA diverts calories you eat Multivitamins
study on mice suggest that away from fat storage and into They may not torch fat stores,
it increased calorie-burning muscle tissue, reducing body but a quality multivitamin will
brown fat in the little chaps, as fat and increasing the amount fill in any gaps in your eating
well as regulating their insulin of fat used for energy. It’s non- plan, keeping your bodily
and fasting glucose levels. stimulant-based, so won’t functions online and helping
make you as jittery as other your sleep, stress and training.
supps that claim to burn fat.
72 | February 2017
Burnfatlikeapro
Forget needlessly complicated multi-stage recipes 090
– for fat loss, all you need is to make simple foods
taste better. With an MSc in nutrition science, 087 Meat
“You don’t need much. Buy less,
cordon bleu chef Toral Shah has the recipe
Cabbage buy good-quality – grass-fed
“It’s so underrated. Slice up is much better for your health –
083 some Savoy or Asian Red in and bulk it out with lots of veg.”
Beetroot the food processor and stir-fry
It’s low-calorie and high in iron it for an Asian-style slaw.” 091
and potassium. “Spiralise it or 085 Oliveoil
cube it and roast it,” says Shah.
Tomatoes 088 “It’s great, but if you’re trying to
“You can eat it raw, but you
just need to take the edge off.
“They can be really flavourless Kale lose fat it’s easy to load up on
in the winter, when they’re out “Long before it was fashionable calories. Buy the good-quality
A bit of thyme works well.”
of season and get hothoused it used to be a British staple. extra virgin stuff - you’ll be
or imported. Slow-roast Massaging it really does work: able to get away with using
084 them at 160˚ for about 40 a bit of good-quality olive oil less, because the flavour’s so
Cauliflower minutes to concentrate the and lemon juice does the job, intense with even a little bit.”
“It’s much more versatile than flavour – do a load at once and it keeps as a salad for
you think. Stir fry it with chili, and you can use them in a couple of days.” Throw in
garlic, cumin seeds and lemon.” recipes through the week.” some red onions and pine nuts
It’s low in starch, high in fibre: Cooking also releases more if you’re feeling ambitious.
you can also blast it in the food cancer-protective lycopene.
processor and sub it in for rice. 089
086 Squash
Peppers “Chop it into 2cm cubes and
“Roast up a whole bunch roast it for about an hour with
at a time, and keep them some olive oil, salt and pepper.
in a jar to use throughout It’ll add bulk to anything.”
the week,” says Shah.
Try to eat red, green and
yellow for an improved
array of antioxidants.
Fuel | Get Lean In 2017
099
Fatlossswaps
096 Ditch Beer
Ditch Peanuts Switch Red wine
Clean out the cupboards – make these simple
changes and you’ll switch fat loss to autopilot
Switch Brazil nuts There’s evidence from a
They’re packed with Washington University study
magnesium and selenium, that resveratrol – a fruit
092 which aid the metabolising of polyphenol also thought to
Ditch Black tea fat. Have a handful with a piece
of fruit for a mid-morning snack.
have anti-ageing effects – can
improve the oxidation of fat by
Switch Green tea turning white fat to beige, which
The green stuff has two
094 097 is involved in heat regulation.
thermogenic compounds
– caffeine and catechins – Ditch Soft drinks Ditch Oranges 100
and in a 2009 study, it also
Switch Lime Switch Kiwi fruit Ditch Muesli
reduced cravings in subjects They’re lighter on fructose,
on a calorie-restricted diet. and soda but just as packed with vitamin Switch Oats
Add a dash of lemon for Even “diet” drinks will trigger C - 500mg a day will help you They’re high in soluble fibre and
improved insulin regulation. an insulin response thanks burn fat during workouts. help fill you up, and they’re also
to their sweet taste, and can digested slowly to keep blood
093 make you hungry by messing 098 sugar under control. Cook them
Ditch Salad dressing with your body’s perceived
energy levels. Lime will keep
Ditch Milk chocolate with almond milk, and throw
in a scoop of protein powder
Switch Apple your blood sugar in check, Switch Dark to control hunger until lunch.
cider vinegar while fizzy water has a mild
alkalising effect on your body.
chocolate 101
It’s ultra-low in calories by Low in sugar, high in fibre
comparison, but also aids
095 and antioxidants, it’s also Ditch Biscuits
satiety and helps keep blood
sugar under control. Mix it Ditch Cereal
less moreish than your Dairy
Milk, thanks to the intense
Switch Granny
with extra virgin olive oil, salt,
Switch Eggs taste. Cocoa solids at 85% Smiths
pepper and an optional dash of or more is the golden rule: if All apples contain pectin,
Heat the pan, add a dab of
honey for an easy vinaigrette. it’s too bitter, a dash of salt which regulate blood sugar
butter, crack the eggs, swirl
(really) takes the edge off. so you’re less hungry. There’s
them around until they’re nearly
also evidence that Granny
done, and take them off the
Smiths specifically improve
heat for the last bit of stirring.
obesity-regulating gut bacteria.
It’s 60 seconds, tops, and gives
you a hit of protein and omega
3s – plus feeling full until lunch.
Fuel | Healthy Meal
Grilledasparaguswithduck
eggsandprosciutto
Feedyourmuscleswiththisminimumeffort,maximumtastedish
78 | February 2017
Taken from Cooking, Blokes & Artichokes by Brendan Collins
(£20, Kyle Books) Photography Jean Cazals, iStock
BUILT
for success
Actor, model, military trainer and now fitness star Henny Seroeyen
took BodyPower’s Fit Factor crown in 2016. Here’s his advice for next
Henny Seroeyen year’s competitors – and anyone else trying to shape up on the go
“I
t’s been a busy six months,” HIS CAREER HIS DIET
says Henny Seroeyen, who “I used to do martial arts training for the “I eat a lot of green vegetables: broccoli,
triumphed over a supremely military. I’d also teach people the basics – asparagus, avocado. I keep to very low
dedicated field of competitors in some shooting, some tactical stuff – before carbs for maybe seven weeks before a
last year’s Fit Factor challenge, and they went to their specialised training. In competition. Lots of white meat and
came away with a stack of new job the military I teach a mix of martial arts: fish, with red meat maybe once every
offers. “I’ve had a lot of publicity, I originally started by doing karate and couple of weeks, just to make sure I’m
a lot of work to do. I’ve got one of judo, then expanded my interest into Thai getting different sources of protein. As
the leading roles in a Belgian cop boxing and Brazilian jiu jitsu, all kinds far as supplements go, I take BCAAs,
show, and I’ve also been doing a of mixed martial arts. I’ve taken a career some whey, micronised glutamine, pro
lot more work with my supplement break now, which means I’m still in the aminos, and then booster – plus my
sponsors – I’m basically a full-time military but I’m inactive, doing other stuff vitamins, and ZMA just before bed. Really,
ambassador now. I’m doing more – TV, modelling for Armani, travelling a lot. though, it’s about food – no pizza, no
modelling, more filming, social I’m always pushing, always keeping busy.” fries, just lots of good, healthy stuff.”
media and promotions. There’s a lot
to fit in.” For Seroeyen, a trainer for HIS TRAINING HIS FOLLOWING
the Belgian military, the BodyPower “I do a lot of bodyweight training – I “If you want to be a success on social
Expo at the NEC Birmingham was think it’s something a lot of men miss. media, just getting the pictures right is
his first time on a fitness competition Something I see with a lot of guys is that part of it – a lot of guys have very dark
stage – but a single-minded regime they don’t have a strong core, or they pictures. But also some guys post ‘Go
of eating right, training hard don’t use their core well. My muscles work out!’ and that’s not enough. If you
and being smart on social media are developed differently because the want not just to win competitions but to
helped him rise to the challenge. bodyweight work means my muscles are get the sponsors, you need to give them
Here’s his roadmap for success. always working: just a simple plank, or a reason to hire you. I tell people a story:
something like an L-sit pull-up, makes I went from a guy who was being picked
a big difference in muscle definition. on at school to where I am today.”
Sometimes, I work with CEOs who can’t
leave their office to train. With them, HIS VICTORY
I’ll do roll-outs with an office chair, “One thing I tell anyone who asks me
starting on the knees and working up about competing in next year’s event is
to standing. Also, a lot of guys don’t do that the judges don’t want guys who are
cardio – I go running every day. I run too muscular, like bodybuilder muscles.
anything from five to 15 kilometres, or It’s about being lean and in good, healthy
short distances, sprinting until I almost shape – keeping everything in proportion.
collapse and then walking to recover.” It’s the kind of body you’d aim for if
you want to look good on a beach. It’s
a condition that everyone can achieve
by training in a healthy, sensible way.”
220
CALORIES IN A
TYPICAL PINT OF
5% ABV LAGER
Any health benefits
of boozing are
outweighed by the
negatives - but if
tipping back a cold
one really is the only
thing that suits, at
least choose wisely.
Pale ales, for instance,
tend to be higher in
hops than lagers,
which translates to
more phytochemicals,
while Guinness is
lower in alcohol than
premium beer and
high in antioxidants:
researchers from
the University of
Wisconsin found
evidence linking it to
reduced blood clotting
and lessened risk
of heart attacks.
Thenewrulesofbooze
Bad news first: no, you don’t need alcohol as part of your healthy
diet. Yes, some studies show a link between drinking and longevity
or fat loss, but most of the beneficial effects come down to (a)
the plant compound resveratrol, found in red wine, or (b) being
sociable, so you’d get similar effects from a pistachio-and-grape
Photography Danny Bird, iStock
Red wine is good, everything else is bad… right? night with your mates. Forget lording it over the teetotal: booze is
Actually, it’s a bit more complicated than that. Here’s your bad. So what do you do? “If you’re serious about getting results
template for (almost) consequence-free indulgence fast, you’ve got to cut it out,” says body composition expert Luke
Leaman (musclenerds.tv). “Once I created a booze-and-lose diet,
and it worked, but… it hinders sleep, and it causes inflammation and
issues with digestion.” But if you’re not going to give up altogether,
Words Joel Snape
you need a practical solution. Turn the page for your five-step plan.
February 2017 | 81
Fuel | Nutrition Tips
126
CALORIES IN A
GLASS OF RED WINE
Swap lager for red
wine and you save
almost 100 calories
per drink. Another
reason to switch is
that the hops in beer
can increase levels
of oestrogen, the
primary female sex
hormone. Too many
pints too often? Say
hello to man=boobs.
STEP 2 PREPARE FOR THE WORST it’s leaching out of your bones. So, yeah, it’s keeping ADVANCED BOOZING
Lining your stomach has science to back it up, but not the it constant, but the way it does that isn’t helping you. (NOT RECOMMENDED)
way most men do it. “You want to eat things that’ll delay Sparkling water will help your body’s processes.” Love the buzz but
don’t want the units?
gastric emptying, like good fats,” says Leaman. “A lot of
Your chemistry-
guys will eat a ton of bread, which is going to jack their STEP 4 MITIGATE THE DAMAGE backed cocktail is
insulin up, and that makes them drink more because as Whether things get out of hand or not, you can undo grapefruit with soda
their blood sugar drops, the alcohol will raise and lower some of the damage after you binge. But it’s better water and vodka.
it again really quickly. Your best option is to have a steak to be prepared. “Before you go out, put a couple of “You’ll get drunker,
and some potatoes, so you have something that’ll soak vitamin B capsules next to a litre jug of water right faster, because you
up a lot of that in the stomach.” And, while you’re eating, next to your bed and see it off before you go to sleep,” won’t be able to
break the alcohol
glug some water – it’ll slow your drinking down later. says Leaman. “You body loses a lot of vitamin B when
down so quickly,”
you’re drinking, and you’ll be super-dehydrated.” says Leaman. Why?
STEP 3 RETHINK HAPPY HOUR “Grapefruit inhibits
When you’re reaching for the mixers, steer clear of STEP 5 DON’T DO IT OFTEN the P450 family
soft drinks – even the diet versions. “The standard is “You can get away with a lot when you’re young, but at proteins, which you
vodka with sparkling water. I like carbonated water, some point your body stops being able to cope,” says need for phase one
because the carbonic acid will get transported into Leaman. “Sleep gets impaired, immunity suffers and detoxification of the
liver. And soda water
your bloodstream and get converted to bicarbonate, recovery gets hurt.” Enough booze also curbs fat loss
will get the grapefruit
which helps keep you alkaline,” says Leaman. “You hear and impedes muscle gain. The NHS recommends 48 in you faster.” The
people say, ‘Oh, alkaline diets are bullshit because your consecutive hours off the sauce to allow your liver to result? You get
blood maintains a steady pH on its own’, but nobody’s recover, and 14 units a week as the top end to stave smashed on minimal
explaining how it does that. It maintains that pH level off your cancer risk. The limits are science-backed, booze. Don’t operate
by using things like calcium and magnesium which not just nanny-statism, so stick to them if you can. any heavy machinery.
82 | February 2017
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Fuel | Supplements
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88 | February 2017
01
NUTS
02
DANDELION
03
LEEK
04
JERUSALEM
05
RED ONION
GREENS ARTICHOKE
Most are good but High in vitamins Not just a prebiotic
in a 2014 study, They’re full of K and C, but also Not to be confused – it’s a source of
almonds and vitamins K and A, almost 12% fibre by with artichokes – oligofructose,
pistachios had a calcium and iron, weight – if you eat it’s a relative of the which helped
noticeable effect as well as inulin, a them uncooked. sunflower (the name regulation of hunger
on beneficial fibre that helps fight They’re technically is from the Italian for hormone ghrelin in
bacteria, the latter unfriendly bacteria. a sweeter variety sunflower, girasole) a Canadian study
also offering lots of Blanch them for of onion, so you that looks like ginger – but also packed
protein and healthy 20 seconds, then can use them the by the time it gets with chromium,
fat. Eat them raw add them to stews, same way – chop to the supermarket. which helps regulate
or crumble them casseroles or salads. them raw and throw They’re one-third insulin production.
over salad. If you’re If you can’t get them, them into salad fibre by weight, Eat it raw to keep the
an almond fan, eat spinach contains or use them as a which is ideal for gut sulphur compounds
them unprocessed molecules that feed garnish. There’s also health and satiety. intact – even a sliver
– the skin has fibre good bacteria in the evidence from the You can sauté or in your burger does
that helps improve intestine, providing American Journal roast them, but raw you good – and
your gut’s levels of a protective Of Clinical Nutrition is better for prebiotic remember there’s
good bifidobacteria barrier against that they aid calcium content - slice them more goodness in
and lactobacilli. the bad ones. absorption. thin to go with salad. the outer layers.
06
GARLIC
07
ASPARAGUS
08
CABBAGE
09
BROCCOLI
10
BANANA
It’s packed with Packed with B Forget the drooping It already makes A source of fructo-
manganese, vitamin vitamins potassium boiled version: a cancer-fighting oligosaccharides,
B6 and selenium, and inulin (which is eating it fermented agent called a type of fructose-
and there’s some also available from as sauerkraut or sulforaphane, molecule cluster
evidence that it has coffee-substitute kimchi keeps its fibre but when cooked that feeds obesity-
anti-cancer effects – chicory root) but intact and, according alongside other fighting bacteria.
but its antimicrobial also with around to some studies, prebiotic foods Underripe ones
properties help 5% fibre by weight, allows its bacteria to its effects are have more resistant
maintain a healthy uncooked. It’s not thrive and multiply, enhanced, according starch, making them
microbiome easy to eat raw, but making it more to research from the a better source
profile by hurting the less you cook it gut-beneficial than University of Illinois. of prebiotics, so
clostridium while the more fibre and the raw variety. Just To eat it raw and take snack on them or
leaving lactobacilli prebiotic content slice it up, squeeze advantage of its full mash a small one
alone. For prebiotic it retains. For taste some salt in, then effects, toss it in a with 100ml of egg
power, it’s better and health, part-fry submerge it in salt bowl with yogurt, white, a scoop
raw - blend it with it in a saucepan, then water and seal it in sunflower seeds and of whey protein
chickpeas, tahini toss in a sprinkle of a jar. Fermentation lemon juice, then let powder and 1tsp
and lemon juice to water and steam it takes up to ten days it sit for a couple of flaxseed to make
make hummus. the rest of the way. – look out for mould. hours before eating. protein pancakes.
February 2017 | 89
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Trainer
02
17
THE
INSIDER’S
GUIDETO
Words Joel Snape Photography Ben Knight Model Greg Cornthwaite
THEGYM
Readytotaketheplunge?Seasoned
squat-rackveteran?Eitherway,
bytweakingyourgymexperience
you’lltrainmoreefficiently–and
getbettervalueformoney
February 2017 | 91
Trainer | MF Guide To The Gym
Chooseyourgym
Thefirstchoiceyoumakedefinestheexperience
youhave–andthere’snosinglesolutionthatfits
everyone.Sowhereshouldyoutrain?
BUDGET
WHAT TO EXPECT Keycards to get in, bring-
your-own-towel requirements and minimal
staffing. Budget gyms typically cost around
£20-30 a month, and aim to pack in the clients
– but that doesn’t make them a bad option.
PROS Cheap doesn’t necessarily mean ill-
equipped, at least when it comes to the basics:
EasyGym and Pure Gym, the main contenders,
have all the dumbbells, machines and Olympic
lifting platforms you’d expect of a more expensive
option, and a healthy selection of classes if that’s
your thing. Some are 24-hour, so you can train
at the most anti-social hours that suit you.
CONS Competing on price and not facilities
means you’re unlikely to see state-of-the-art
suspension trainers and curved treadmills.
Ski-ergs (if you’ve never heard of them,
don’t worry) might be thin on the ground.
GO IF… you want to get in, train hard and get out,
with the minimum of faffing about and expense.
Or you mostly train at home or on the road, but
need a standby for the odd lunchtime session.
AVOID IF… you want a pampered gym
experience with free moisturiser by the sinks.
THE TYPICAL MEMBER… used to be “skinny-
fat” (noodle arms, beer belly), wants to be a bit
better at five-a-side, and works out in a T-shirt
that he got free for doing a Tough Mudder.
MID RANGE MAX YOUR person using it is resting). Or you want a never-
WHAT TO EXPECT Free towels (mostly), a solid MEMBERSHIP ending parade of gym classes of varying quality.
array of whatever the latest kit is (gymnastics rings BENCH ON FRIDAY AVOID IF… watching under-qualified apparently-
are hot right now) and a variety of ever-morphing Everyone benches on teenage trainers let people get away with
classes with names like Core-Blast and Yoga- Monday. Everyone. “In half-rep squats brings you out in hives.
the industry, it’s called
Punch. Expect to pay anywhere from £50-100. THE TYPICAL MEMBER… owns at least one
International Chest
PROS Showers, saunas and swimming pools Day,” says trainer
wicking compression top, has a favourite abs
means it’s easier to build a gym routine - if James Adamson. move and knows exactly what to do with an
you can’t be bothered with the heavy weights, “Monday’s the day unwashed protein shaker (kill it with fire).
just pop in for a couple of laps and a steam to everyone comes in and
lock the habit into your pattern-loving brain. does incline, decline PRIVATE
CONS Peak times at these chain gyms - Monday and flat bench to get a WHAT TO EXPECT PT-only gyms, where all
pec pump.” Shift your
nights and weekday lunchtimes, for instance - can sessions are overseen by a personal trainer, were
upper-body day to
mean queuing for kit. Trainers typically “rent” their Friday, and you’ll never
once the preserve of the wealthy. Now they’re
spot on the gym floor, so they’re often hovering fight for a bench again. an affordable option, using small-group training
around looking for business – and while some and “pods” of kit - usually a power-rack, a barbell
are very good, the entry-level qualifications and a cardio machine - to ease the process.
required for a slot are no guarantee of quality. PROS You’ll never have to wait around for
GO IF… you train better around like-minded people, kit, and your every move’s supervised by
and you don’t mind being reasonably assertive a trainer who’s likely to be more qualified
about asking to “work in” (share kit while the than the average chain-gym floor-filler.
92 | February 2017
PROS Being immersed in the culture of a place
- whether that means chalkboard records to
beat or regulars to fight - can be addictive,
as well as encouraging swift progress.
CONS Depending on your choice, it can
be restrictive. And adding a pair of tiny
dumbbells to your spin workout doesn’t
make it any more upper-body specific.
GO IF… you know you’re going to be able to commit
to whatever the speciality is for three sessions a
week, for whatever the minimum membership is.
AVOID IF… you thrive on variety – or you’ve never
actually tried the thing in question before.
THE TYPICAL MEMBER… sweats less than you
would have ever imagined possible (in any lady-
based gym) or much more (in the men’s).
CROSSFIT
WHAT TO EXPECT Intense workouts based on
basic barbell movements, Olympic lifts, bodyweight
moves and some gymnastics. CrossFit “boxes” – as
they’re usually called – tend to offer a selection
of group workouts every day, with programming
that varies from serious to moves-pulled-out-
of-a-hat. Quality varies, so read some reviews.
PROS You’ll work hard. Also, though the basic
CrossFit coaching qualification is only a weekend
course, coaches are usually keen on expanding
their own knowledge, and some are excellent.
CONS They’re often quite expensive, and short
on amenities. You’re unlikely to find anything
not used in CrossFit workouts of the day
(WODs), so treadmills are usually out – and
even dumbbells can be thin on the ground.
GO IF… you work better with a bit of camaraderie,
or in competition with other people.
AVOID IF… you just want to put your
headphones on and grind out some curls.
THE TYPICAL MEMBER… carries chalk, Oly lifting
shoes and an ultra-thin skipping rope everywhere,
occasionally eats spinach out of a bag like crisps,
knows the names of at least three Russian
weightlifters and loves high-fives. Loves them.
BODYBUILDING
WHAT TO EXPECT Gyms at the more hardcore end
of lifting – they’ll have names that involve metal,
CONS It’s still expensive, and you’re limited graffiti on the walls and Metallica on the stereo – are
to training during pre-set sessions: so you still the best place to go if muscle’s your main goal.
can’t pop in for a swift 20-minute arms- PROS You’ll find a community of like-minded
blast on the spur of the moment. and knowledgeable lifters – as long as you can
GO IF… you train better when you’re being coached, weed out the all-talkers and prove to the rest
or you want to know you’re following a structured that you’re there to train hard. Also, you’ll find
routine that includes planned progression. kit you won’t get elsewhere, like monolifts,
AVOID IF… you’re on a tight budget, or safety squat bars and 80kg dumbbells.
you sometimes want to just hit the gym CONS The atmosphere can be intimidating if
for some banter-free stress relief. you’re not prepared to embrace it – and there’s
THE TYPICAL MEMBER… talks a good game, likely to be little tolerance for any animal
but equally isn’t averse to buckling down flow/gymnastics-based shenanigans.
when it’s time to get some reps done. GO IF… size matters, and you’re prepared
to throw yourself into the fire for it.
SPECIALIST AVOID IF… you want an almond-kale
WHAT TO EXPECT Gyms completely devoted to smoothie and a load of validation from the
one discipline - whether it’s spin-biking, Pilates front desk when your workout’s over.
or MMA - have the advantage of being able to THE TYPICAL MEMBER… has one favourite
gear everything to their speciality, whether that singlet, can quote chunks of Pumping Iron
means cast-iron water troughs, pastel colours verbatim, and has very strong opinions on the
on everything or punchbags everywhere. benefits of conjugate vs linear programming.
February 2017 | 93
Trainer | MF Guide To The Gym
Knowyourkit
Everybitofkithasprosandcons.Here’showtogearupforbettergains
BARBELL DUMBBELLS MEDICINE BALL MAX YOUR
WHAT THEY’RE GOOD FOR WHAT THEY’RE GOOD FOR WHAT THEY’RE GOOD FOR MEMBERSHIP
Pure strength. “You’ll be able Improving body composition. Explosiveness. “You’d need to TIMING TWEAK
to lift more weight with a “They’re ideal for moves be training somewhere pretty The gym’s ebbs and
barbell than any other way,” that target specific muscles, tolerant to start throwing flows are strange.
“Everywhere gets
says trainer James Crew. “Aim like lateral raises and biceps dumbbells around,” says Crew.
crowded at different
to master at least the basics: curls,” says Crew. “But they’re “So you’ll lose some power in times,” says Adamson.
the squat, deadlift, bench also manageable enough to decelerating them, whatever “Some gyms are
press and overhead press.” use in fat loss workouts.” move you do. With medicine packed until 8am and
WHAT THEY AREN’T GOOD WHAT THEY AREN’T GOOD FOR balls, you can slam or throw then empty out. Others
FOR Cardio conditioning. Explosiveness. Snatches, cleans them as hard as you like.” Maybe get crushingly busy
Sure, it’s possible – multi- and swings are all possible, check with the gym staff first. at lunch but are like a
ghost town from 2pm
move barbell complexes are but much easier – and safer – WHAT THEY AREN’T GOOD FOR
onwards.” If you’ve
an option - but as a rule, the using kettlebells and barbells. Isolation moves: sure, you can got any leeway on
less co-ordination required, KEY MOVE The Zottman curl make do, but the lack of a handle your working hours,
the harder you can work. works your biceps, forearms to grip when things get sweaty is experiment to see
KEY MOVE If nothing else, and grip, with a twist on the pretty much a dealbreaker. when you get the most
you should be able to deadlift traditional curl that’s impossible KEY MOVE If your gym takes a breathing room.
your own bodyweight for five to mimic with other kit. Do dim view of slams, the wall ball
reps. Start with the bar on the a normal biceps curl, rotate is your full-body back-up. Squat,
floor and a double shoulder- your hands so your palms face then drive up and throw the ball
width grip, and drag it up your downwards at the top of the at the top, aiming to hit a wall or
shins, keeping a flat back. move, lower slowly and repeat. target. Catch and repeat.
February 2017 | 95
Trainer | MF Guide To The Gym
Knowyourkit
BOX KETTLEBELLS
WHAT THEY’RE GOOD WHAT THEY’RE GOOD FOR
FOR Sports performance. Fat loss and conditioning. “You
“Plyometrics training will can do full-body movements
improve explosiveness in for ultra-high reps with
almost any sport,” says Crew. kettlebells,” says Crew. “That
WHAT THEY AREN’T GOOD means packing a lot of work
FOR Cardio. Box jumps are a into a very short timeframe.”
popular fixture in high-intensity WHAT THEY AREN’T GOOD
workouts, but by doing them FOR Pure strength. Most
repeatedly, for high reps, you’re gyms top out at 32kg: fine for
increasing your chances of a heavy goblet squat or swing,
catching a shin on the box or but not Olympic-calibre.
blowing out an achilles tendon KEY MOVE The basic swing
through fatigue. To minimise the builds explosiveness and cardio:
risks, step – don’t jump - down. stand with your feet slightly
KEY MOVE The box jump is outside shoulder width, bend
best, but if your box isn’t tall your knees slightly as you
enough to test you, make it swing the bell back, then pop
tougher: drop into a squat and upright to swing it up to eye
pause before you explode up. level. Don’t worry about the
You’ll remove the stretch reflex, overhead version – if it’s getting
making it more challenging. too easy, grab a heavier bell.
96 | February 2017
BATTLE ROPES PULL UP BAR MAX YOUR
WHAT THEY’RE GOOD FOR WHAT THEY’RE GOOD FOR MEMBERSHIP
Upper-body conditioning. “Battle Building back strength. Pulling SPEAK SPOTTER
ropes are one of the few bits of moves – from the pull-up to the Even if you train alone,
cardio kit that work your pecs, muscle-up - are among the don’t be afraid to ask
for a hand on your final
biceps and triceps harder than trickiest to do without kit, which
one or two sets. “Just
your legs,” says Crew. “Use is why there’s a case to be made be specific with your
them as a finisher on chest day.” that the pull-up bar is the most instructions,” says
WHAT THEY AREN’T GOOD essential bit of kit in any gym. Adamson. “If you’re
FOR Planned progression. It’s WHAT THEY AREN’T GOOD FOR asking for a spot on the
difficult to quantify reps on Isolation moves. By definition, bench, for instance, tell
the ropes – the closest you almost any move you do on a them how many reps
you’re trying to get,
can get is making sure every pull-up bar will work a huge
and make sure they
“wave” reaches the anchor array of muscles – so if key body don’t touch the bar
point – so there’s little incentive parts need attention, focus on unless you specifically
to push yourself to new them with dumbbells. ask for help.”
heights each session. They’re KEY MOVE The pull-up – that’s
best for the self-motivated. palms facing away, not towards
KEY MOVE The full-body wave. you - is a classic for a reason: it
Bring both ropes up and down builds your back, biceps and
together, like you’re ending an core. Do it with hands shoulder-
exuberant drum solo. For extra width apart, feet together, chin
effect, add a jump to each rep. over the bar at the top.
February 2017 | 97
Trainer | MF Guide To The Gym
Howtopickapersonaltrainer
AaronDeereofLondon’sexclusiveKXLifeexplainshowtofindatrainerwho’sinitformorethanjustthemoney
ASK ABOUT THEIR QUALIFICATIONS
“Be wary of PTs who have more than 12 months’ experience but haven’t added to their
education. The Level 3 REPs [Register of Exercise Professionals] qualification is the
bare minimum for an in-gym job, but it only represents about six weekends’ worth of
training. Look for university qualifications: if they have the letters BSc this means they
have invested three years and more than 3,000 hours studying in their industry specific
qualification, and their knowledge will be based on science, not the latest fads.”
Whatyour personaltrainerthinksaboutyou
Aretheylaughingatyoursquatform?Saddenedbyyourdiet?Notreally.Threetrainerssharetheinsideview
98 | February 2017
Staymotivated …anddon’tgiveup
Awell-definedgoalbeatswingingitineverysession. Becausealltheplans,personaltrainersandkitknowledgein
Here’swhatbehaviouralsciencesayswillwork theworldmeannothingwithoutconsistency
BE HONEST MAKE IT FOCUS ON THE GO IN WITH A PLAN JUST GET THERE KEEP AT IT
…with yourself, if MEASURABLE PROCESS “Even if it’s just “Can’t face the “In any five
no-one else. If you Specific and …because this is moves and sets workout you’ve got workouts, one is
want a six-pack, Measurable are the the key. Instead of scribbled on a bit planned?” says going to be great,
that’s fine – just hallmarks of SMART “end result” goals – of paper, you’ll be Wolny. “Head in, do one is going to
don’t pretend you’re goal-setting (the adding 5kg to your more focused, more some stretches, suck, and three are
in it for the health other letters stand bench or seeing efficient, and less and leave. It’s more punch-the-clock
benefits (at least for different things, your abs – focus on likely to bail out important to keep workouts where you
for now). Write depending on the things that you have halfway through the habit of training just keep going,”
your goal down, system you’re complete control your workout,” says than to do every says strength
and check in every using). Make your over: doing 20 Wolny. “Also, do I session as planned.” coach Dan John.
couple of months to goals as concrete as pull-ups a day, for need to say that you No heroic one-day
see if it’s changed. possible. “Lose 2kg instance, or learning should check that effort is going build
of fat” is better than one new healthy you know how to do your six-pack. So
“Lose weight”. But breakfast recipe a all the moves before just keep going.
it’s still not ideal… week. If you mess you go to the gym? I
up one week, don’t probably do, right?”
worry – just restart
as soon as you can.
February 2017 | 99
Trainer | Body Part Workout
Getrock-hardabs
in just20minutes
Trythischallengingbutrewardingsix-move
workouttosculptasolidsix-pack
In the pursuit of rock-hard abs a lot of people still
think you need to bang out hundreds of sit-ups
morning, noon and night. But the fact that so many
people can knock out triple digits for the move, yet
still don’t have impressive abs, shows that they’re
doing little more than wasting time and energy.
So what is the best approach? We’re glad
you asked. The short answer is the following six-
move workout. The exercises are divided into
two tri-sets, which is when you do three moves
in succession with only minimal rest in between.
The first tri-set hits your upper, lower and side
abs from multiple angles to work them harder
than ever. The second tri-set is made up of three
plank variations, which will further tax your abs
as well as the deep-lying muscles of the core.
Hitting the entire muscle region in this fast, intense
way will expose many muscle fibres to a huge amount
of tension and workload. And because your abs are
like every other muscle group, the more you make
them work, the more reason they have to grow.
Howtogetthemostoutofthisworkout
TENSE BEFORE USE A FULL RANGE KEEP YOUR
EACH TRI-SET OF MOTION HIPS UP
Photography Tom Miles Model Richard Scrivener
GETMOREBANG
FORYOURBUCK
Followthesethreetipstomake
everysetaseffectiveaspossible
KEEP BREATHING
Why? When the going gets
tough during abs moves it’s
tempting to hold your breath to
grit it out. Don’t. It’ll send your
blood pressure sky-high. Keep
breathing deep and controlled.
1B
GYM BALL
RUSSIAN
TWIST
Sets 3
Reps 12 each side
Tempo 1111
Rest 10sec
Still on the gym ball,
hold a weight plate
above your chest
with straight arms.
Lower it to one side,
back to the top, then
down to the other
side. Continue
alternating sides.
1C
GYM BALL
JACKKNIFE
Sets 3
Reps 12 each side
Tempo 2111
Rest 2min
Get into a press-up
position but with
your feet on the
gym ball. Bring your
knees to your chest,
then to one side.
Return to the start,
then repeat to the
other side. Continue
alternating sides.
P E R F O R M A N C E N U T R I T I O N
P h D - S U P P L E M E N T S . C O M
D R I V E N T O A C H I E V E
Trainer | Body Part Workout
2A
Keepyour
GYM BALL entirecorefully
DECLINE engagedforthewhole
PLANK ofthisisometric
Sets 3 movetri-set
Time 30-60sec
Rest 10sec
Start in the plank
position but with
your feet on the gym
ball. Raise your hips
to keep your body
straight from head
to heels. Hold for
as long as you can,
up to 60 seconds.
2B
GYM BALL
INCLINE
PLANK
Sets 3
Time 30-60sec
Rest 10sec
Start in the plank
position but with
your hands on the
gym ball. Raise
your hips to keep
your body straight
from head to heels.
Hold for as long
as you can, up to
60 seconds.
2C
GYM BALL
SIDE PLANK
Sets 3
Time 30-60sec
each side
Rest 10sec
Start in the side
plank position but
with one elbow on
the ball. Raise your
hips to form a
straight line from
head to heels. Hold
for up to 60 seconds
then switch elbows.
THELONDONBIKESHOW.CO.UK
Howtoride
There’s no two ways about it: cycling up What gearing should I use on hills?
a hill is an endeavour that will always “If you find you can’t get into a low enough
come with some physical hardship. gear for very steep climbs, do some
fasteruphills
Gravity set those rules long ago. But hills research into the gearing on your bike,”
and mountains form the basis for many says Matt Green, a pro cyclist and coach
people’s love of the sport of cycling – (procoaching.us). “Check the front chainring
they’re big, fearsome, epic challenges, sizes - the smaller the smallest front
and when they are overcome, the sense chainring and the bigger the biggest rear
It’s a necessary evil if you’re a cyclist. of achievement makes every drop of cog, the easier it will be to pedal on climbs.”
Here’s how to master the dreaded inclines sweat expended to get to the top worth it. The right gear enables you to find the
If you’re finding the going too right cadence – basically pedal revolutions
Words Josh Cunningham
tough, fear not – we’ve enlisted per minute – which is particularly vital on
experts to help you get the better of climbs. “It’s all about cadence,” Green says.
those topographical monsters with “About 90-100 revolutions per minute
no superpowers other than a bit of is optimal.” A higher cadence means
smart training and preparation. greater pedalling efficiency, so you want
So, what do you need to remember to find the sweet spot: a gear that gives
the next time the road goes up? you both high cadence and speed.
How should I pace my cycling experience” provider of the saddle at higher speeds he says, “and tell yourself
effort on a climb? Velusso (velusso.co.uk), says, on a shallow gradient, and that’s everything will be just fine.”
“It may sound basic, but a good “Some climbs are too steep to less efficient,” says Bowtell. “For
measure of pace is whether pace – you simply need to get maximum efficiency, ride in the How should I position
you’re able to talk,” says Green. over them. But on shallower, saddle on shallower hills and my hands when riding
“If you feel you could utter longer climbs, pacing is key.” out of it on steeper gradients.” uphill on a road bike?
a few sentences but you’re “You don’t need to worry about
too out of breath to hold a full Is it better to stay in the saddle What should I do if I start aerodynamics when riding uphill
conversation, that’s a good pace or stand when climbing? to struggle halfway up? because speed isn’t important,
for riding up hills. If you can “Being out of the saddle ‘If you start to struggle it means so this boils down to what feels
only muster the odd word, that provides you with extra you have built up too much most comfortable,” says Green.
indicates you’re going too hard.” torque [rotational force] on lactic acid and your body can “Keeping your hands on the
That applies mainly to long the pedals,” says Green. “You no longer metabolise all of it,” hoods or on the top of the bars
climbs – if an incline is short need a lot of torque for short, says Green. “It means you need are both good ideas though.”
enough, it can be more efficient steep climbs, or you’ll simply more oxygen in your system Why is that? Efficiency, again.
to put in a harder effort, ensuring fall of. When going up longer, and you need to decrease your “Placing your hands on the
you get up and over the climb steadier gradients, stay in the intensity for a while. Shift down hoods opens up your chest and
quickly, maintaining speed into saddle and concentrate on that a few gears, and just be patient lungs, and it also allows you
the descent. As James Bowtell, cadence target of 90-100rpm.” until you’ve caught your breath.” to easily stand up out of the
Race Across Europe record “Heart rate and oxygen uptake Bowtell simplifies this saddle if the gradient changes
breaker and founder of “luxury are higher when pedalling out further. “Step off the gas,” suddenly,” says Bowtell. “Hands
Smartcircuits
Makecannygainswithdumbbellsin
thisfive-movemuscle-buildingcircuit
Dumbbells may have a stupid name,
but if you use them smartly they can
be your secret weapon in adding lean
mass to all your major muscle groups.
The beauty of this five-move dumbbell
circuit is that it’s both easy to follow
and quick to do. And because it only
requires a single dumbbell, which you Pick a weight that
might have knocking about your home,
you don’t even need to brace the winter
allows you to perform
weather to get your workout in the bag. all the exercises
All five moves in the circuit are with perfect form
challenging, working multiple muscle
groups at once and raising your heart rate,
(you may need a lighter
because that’s the only way to build new one for move 4)
muscle and burn belly fat so you make
big changes to your body in the shortest
possible time. Do this circuit three times a
week, or once a week for a high-intensity
session as part of a wider training plan.
POWER UP
This workout has five dumbbell
exercises that you perform
in order in a circuit. You only
rest - for two minutes - at the
end of the final exercise. You’ll
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Transformyourphysique
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If you want to make major
changes to how you look with
your top off before the end of
January, you need to read the
following pages. They contain
workouts and instructions on
how to do them so you can pack
on serious muscle mass across
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Trainer | Body Work
TEMPO
TRAINING
To get the full effect
from these workouts,
you need to stick to
the four-digit tempo
code for each exercise.
The first digit indicates
how long in seconds
Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Daniel Ventura
Yourfour-weekbesteverbodyplan Here’showeachsessionoftheplanisstructured
Here’s how each session of the plan is structured
Workout1 Workout22
Workout Workout3
Workout 3 Workout4
Chestandtriceps Backandbiceps
Back and biceps Legsandabs
Legs and abs Shoulders
118 | February 2017
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Trainer | Body Work
Workout1
CHESTANDTRICEPS
CHEST AND TRICEPS
1A
BENCH PRESS
Sets 5 Reps 8
Tempo 2010 Rest 0sec
Lie on a flat bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start.
1B
TRICEPS DIP
Sets 5 Reps 8
Tempo 2110 Rest 90sec
Grip rings or parallel bars with
your arms straight. Keeping your
chest up, bend your elbows to
lower your body as far as your
shoulders allow. Press back up
powerfully to return to the start.
3
INCLINE DUMBBELL FLYE
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Lie on an incline bench holding a
dumbbell in each hand above
your face, with your palms facing
and a slight bend in your elbows.
Lower them to the sides, then
bring them back to the top.
4
TRICEPS EXTENSION
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Stand tall holding a dumbbell
over your head with both
hands, arms straight. Keeping
your chest up, lower the
weight behind your head,
then raise it back to the start.
Workout2
BACKANDBICEPS
BACK AND BICEPS
1A
PULL UP
Sets 5 Reps 8
Tempo 2011 Rest 0sec
Hold a pull-up bar with an
overhand grip, hands shoulder-
width apart. Brace your core,
then pull yourself up until
your lower chest touches
the bar. Lower until your
arms are straight again.
1B
BENT OVER ROW
Sets 5 Reps 8
Tempo 2010 Rest 90sec
Hold a barbell with an
overhand grip, hands just
outside your legs. Bend your
knees slightly and brace your
core, then pull the bar up,
leading with your elbows.
Lower it back to the start.
3
STANDING BICEPS CURL
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Stand with dumbbells by your
sides, palms facing forwards.
Keeping your elbows tucked in,
curl the weights up, squeezing
your biceps at the top. Lower
them back to the start.
4
SEATED INCLINE CURL
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Sit on an incline bench with
dumbbells by your sides, palms
facing forwards. Keeping your
elbows tucked in, curl the weights
up, squeezing your biceps at the
top. Lower them back to the start.
Workout3
LEGSANDABS
LEGS AND ABS
1A
BACK SQUAT
Sets 5 Reps 8
Tempo 2010 Rest 0sec
Stand tall with a bar across the
back of your shoulders. Keeping
your chest up and core braced,
squat down as deep as you
can. Drive back up through your
heels to return to the start.
1B
GOOD MORNING
Sets 5 Reps 8
Tempo 2010 Rest 90sec
Stand tall holding a light
barbell across the backs of
your shoulders, feet shoulder-
width apart. With your core
braced, bend forwards slowly
from the hips, as far as your
hamstrings allow but not past
horizontal. Return to the start.
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RETAILERS
Trainer | Body Work
2
GLUTE BRIDGE
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Sit with your upper back
supported on a bench, holding
a barbell across the tops of
your thighs. Thrust your hips up,
squeeze your glutes at the top,
and then return to the start.
3
FRONT SQUAT
Sets 4 Reps 12
Tempo 2110 Rest 60sec
Stand tall with a bar across the
front of your shoulders with
elbows up. Keeping your core
braced, squat down as deep as
you can. Drive back up through
your heels to return to the start.
4
BARBELL ROLL OUT
Sets 4 Reps 6-12
Tempo 2111 Rest 90sec
Kneel on the floor holding a
barbell with both hands. Roll
the bar forwards so you lower
your torso, keeping your core
braced. Then use your abs
muscles to return to the start.
Workout4
SHOULDERS
1A
OVERHEAD PRESS
Sets 5 Reps 8
Tempo 2010 Rest 0sec
Hold a bar in front of your neck
with your hands just wider
than shoulder-width apart.
Keeping your chest up and core
braced, press the bar overhead
until your arms are straight.
Lower it back to the start.
1B
RACK PULL
Sets 5 Reps 8
Tempo 2111 Rest 90sec
Stand tall in front of a barbell
resting on safety bars at knee
height. Bend and grasp the bar
with an overhand grip, then stand
up until your back is straight
again, squeezing your shoulder
blades together at the top.
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Trainer | Body Work
2
SEATED DUMBBELL PRESS
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Sit on an upright bench with
a dumbbell in each hand at
shoulder height. Keeping your
chest up, press the weights
directly overhead until your
arms are straight, then lower
them back to the start.
3
LATERAL RAISE
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Stand tall, holding a light
dumbbell in each hand with
palms facing. Keeping your
chest up and a bend in your
elbows, raise the weights
out to shoulder height, then
lower back to the start.
4
REVERSE FLYE
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Bend forward from the hips
holding a light dumbbell in
each hand with palms facing.
Keeping a slight bend in your
elbows, raise the weights
out to shoulder height, then
lower back to the start.
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longjumperand
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2012onhisthirst
forvictory,dealing
withdarkdaysand
hostingathletics
competitionsin
hisbackgarden
You’ve won Olympic, world, European and Commonwealth me to be fat, it seems. I have done a DNA test and I know if
gold medals – something only four other British athletes I don’t train I put on weight easily because I am very carb-
have achieved. What motivates you to keep coming back? sensitive. I spent my young career feeling really conscious of
I just love winning. I know that might sound crass but you don’t it. Until I was 23 I would never take my top off because I would
have very long at this job. I’ve just turned 30 and I want to look around and compare myself with other athletes. Only
achieve so much that I become synonymous with the event I do, later did I develop the skills and the education to eat better.
like Jonathan Edwards and Daley Thompson. You have to win But it is something a lot of people deal with and are hiding.
multiple things over a long time in order to do that. I’m not old in
the grand scheme of life but in track and field, I’m now a bit of an Is it true you have a long jump pit in your garden?
old man. So I want to achieve a bit more and then jump ship. Yes! I don’t think many people have taken it to the extreme
of having a long jump pit in their garden but I went there.
How do you psych yourself up for a major event? It was a challenge to my dad who is a builder but he said,
Fundamentally you have to have an inherent belief that you can “Yeah, I can do that”. We got it IAAF-accredited so I have
achieve what you set out to achieve. About 16 years ago I believed hosted a competition for the kids in Milton Keynes and next
I would become a professional sportsperson. You have to have year I can host a proper competition, which is amazing.
that self-belief because nobody else is going to tell you that
you will become an Olympic champion or do the hard work for What are your key gym exercises for explosive power?
you. Even when I was injured in Rio I still mustered up a medal There are two lifts I perform at least three times a week:
performance - purely because I wasn’t going to let it not happen. power cleans and box step-ups. I always share videos of
them on social media and I’ve become quite good at them.
Fans see you in those moments of glory, but are there dark days? You’ll also see me doing cleans, deadlifts, squats and a
The lows are very low. You can feel incredible then the next day you bounce squat as preparation for a lift because it helps
tear a muscle and all of that hard work has to start again. Rehabbing compress my spine - in a good way - before I lift heavy.
an injury is not fun. Three weeks before the Rio Olympics I tore one
of my adductors. So I either decide not to go or I work through it and How has your diet changed over the years?
Words Mark Bailey Photography Getty
do everything I can to perform. That is why I was so disappointed I like being fit, lean and healthy and for me a high-protein,
afterwards because if I had been 100% fit there is that “what if” high-veg, low-carb diet is what my body responds to.
moment. I won bronze but could I have become a double Olympic But people shouldn’t obsess about diets. I don’t believe
champion? In my head I will always believe I could have been. in fad movements or the next big thing. I also now have
chickens and ducks at home because I eat so many eggs.
You haven’t always been comfortable with your body. I haven’t bought eggs now for six to eight months. And
Are body issues common among athletes? the eggs taste so much better – they’re incredible.
There are certain bodies that respond very well to training and
people get into fantastic shape. But I have to work exceptionally Unexpected: The Autobiography by Greg Rutherford
hard to get into this shape. My body and my genetics just want (Simon & Schuster) is out now, priced £20
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Men’s Fitness
GETFLATABS
There are certain things that you can guarantee will
happen over the festive period. Someone will buy you
ugly socks, you will begin to develop a creeping sense
BYFEBRUARY!
of loathing towards your relatives at about 2:43pm on
Christmas Day, and you will emerge from the festive
period with a little fat-tummy tribute to Saint Nicholas.
But that’s OK. There’s no point in denying yourself
Howtheplanworks
Here’swhatyouneedtoknowbeforeyoustart
1 2 3
CIRCUIT AGAINST WEEKLY
WORKOUTS THE CLOCK PROGRESSION
The plan involves doing The five-move circuits Each week involves doing
four circuit workouts are arranged so that the same four circuits but
a week. Circuits are you perform the first that doesn’t mean you
sessions where you do four exercises for time, get to coast through the
one set of an exercise as opposed to a set plan. For a start, we’ve
before moving on to the number of reps. There made weeks three and
next exercise without are two main reasons four more challenging
resting. You only rest at for this. First, it means because we’ve increased
the end of each round. that you can record the the duration of each set
This is effective because number of reps that you from 40 to 50 seconds.
the lack of rest forces perform and then try An extra ten seconds
both your muscles and to beat your score the may not sound like a
your cardio system to next time you do the big increase but it’s a
work hard, meaning you workout. That should substantial step-up in
burn off all those excess keep you focused when workload and you’ll
calories you consumed the going gets tough. notice a difference. The
over Christmas. Each And second, it means fact that you record
circuit finishes with a that this programme can what you do is also
“supermove” which be used by beginners aimed at providing
requires you to do as and experts alike. If added motivation to help
many reps as possible - you’re a beginner, you you keep progressing
maintaining good form may complete six press- throughout the plan. If
- in 60 seconds. These ups in a set whereas an you managed 12 reps of
supermoves ensure that experienced exerciser a certain exercise in the
you finish each round may do 30. You also get first week, your week
having given every to pick a supermove to two mission is clear: aim
last drop of energy. suit your fitness levels. to beat that number.
4
The only kit you
need for this
programme is a
set of dumbbells
CIRCUIT 1
6 MEN’S FITNESS
CIRCUIT 1
Do each move
1 SQUAT CURL for 40sec then
rest for 2min
between rounds.
Do 5 rounds.
HOW With feet shoulder-width apart, WHY The squat part of the exercise works your
simultaneously bend at the hips and knees to entire lower body. Holding the dumbbells for
lower towards the floor with your chest up and the duration of the set works your grip strength,
your weight on your heels. As you straighten and the biceps curl adds an extra muscle and
up, curl the dumbbells up to your shoulders. cardio challenge to raise your heart rate.
2 BENT-OVER ROW
HOW Stand tall with your chest up and core WHY Using dumbbells for this back exercise will
braced, holding a dumbbell in each hand. Bend ensure that you get equal muscle development
forwards – hingeing at the hips, not the waist – on both sides and gives you a big range of motion
then row the weights up to your sides, leading so you can concentrate on squeezing your
with your elbows. Lower back to the start. shoulder blades together at the top of the move.
3 ROMANIAN DEADLIFT
HOW Keeping your legs straight, lean WHY This deadlift variation shifts the
forward – hingeing at the hips – and lower emphasis to your hamstrings. Doing it
the weights down the fronts of your with dumbbells will ensure each arm
shins until you feel a good stretch in your gets to hold its share of the weight.
hamstrings. Then return to the start.
4 OVERHEAD PRESS
HOW Stand tall with your chest up and core WHY Following a legs exercise with a shoulder
braced, holding a dumbbell in each hand at move in a circuit allows you to keep your
shoulder height with palms facing forwards. intensity, and therefore your heart rate, high
Press the weights directly overhead until your because you’re working completely separate
arms are straight, then return slowly to the start. body parts. This will maximise the calorie burn.
8 MEN’S FITNESS
CIRCUIT 1
10 MEN’S FITNESS
CIRCUIT 2
HOW Holding dumbbells, take a big step WHY The lunge works every major muscle
forwards and lower until both knees are bent in your lower body while also providing
90°, keeping your front knee over but not in a test of balance and co-ordination. The
front of your ankle. At the same time, curl the biceps curl element makes it an extra-
weights up to your shoulders. Alternate sides. challenging start to the circuit.
2 RENEGADE ROW
HOW Start in a press-up position, holding WHY Think of this move as a brutal version
a dumbbell in each hand. Keeping your of the plank – it works your back muscles
core braced, row one hand up, leading while challenging your stabilisers to keep
with your elbow, then lower it back to the you level. Make sure you control the
floor. Alternate sides with each rep. movement to get the maximum benefit.
3 PRESS-UP
HOW Start in the press-up position with hands WHY Press-ups offer a safe and effective
directly underneath your shoulders, your core way of working your chest muscles hard, but
and glutes braced, and feet together. Bend your only if you do them correctly. Concentrate
elbows to lower your chest to the floor, then on the quality of the movement, rather
press back up powerfully to return to the start. than bashing out lots of “junk” reps.
HOW Stand tall with the dumbbells by WHY Changing the angle of the press provides
your shoulders. Engage your core and a different challenge to your shoulder muscles
your glutes to give yourself a stable base from a conventional overhead press. Just
and simultaneously press both weights make sure the weights go more up than out,
overhead and slightly out to the sides. to avoid over-stressing your shoulders.
12 MEN’S FITNESS
CIRCUIT 2
INTERMEDIATE SQUAT
Stand with your chest up
and core braced, holding
a dumbbell in each hand.
Bend your knees to squat
down until your thighs
are at least parallel to
the floor, then press
down through your heels
to return to the start.
14 MEN’S FITNESS
CIRCUIT 3
HOW Start with the weights at shoulder WHY This exercise provides a real cardio
height and your feet shoulder width apart. challenge because it takes a lot of effort
Squat down until your thighs are parallel to go from a deep squat to standing up
to the floor, then straighten up while with the weights overhead. Pace yourself
pressing the weights directly overhead. and make sure your form is good.
HOW Stand tall with chest up and core braced, WHY Switching to a reverse grip provides
holding a dumbbell in each hand with palms a challenge to your biceps as you draw
facing forwards. Bend forwards from your hips, the weights in to your sides. This is
then row the weights up to your sides, leading useful because that muscle group isn’t
with your elbows. Lower back to the start. targeted elsewhere in the workout.
HOW Stand on one leg, holding dumbbells. WHY This move challenges your balance and
Bend forward at the hips until you feel a strong proprioception – your body’s sense of where
stretch in the hamstrings in your standing leg, its different parts are positioned – while firing
then straighten back up to complete the rep. up your hamstrings. To get an extra benefit,
Do half the given time on one leg, then switch. squeeze your glutes at the top of the move.
4 LATERAL RAISE
HOW Stand tall with your chest up and core WHY If done correctly, this is a highly effective
braced, holding a dumbbell in each hand. Raise way of adding size and width to your shoulders,
the weights out to the sides, leading with putting you on the fast track to a great-looking
your elbows, until they reach shoulder height. upper body. Make sure you follow the form
Lower them slowly to return to the start. guide closely to maximise the benefit.
16 MEN’S FITNESS
CIRCUIT 3
18 MEN’S FITNESS
CIRCUIT 4
HOW Holding dumbbells at shoulder height, WHY This move is a great co-ordination
lunge forwards so that your front knee is challenge and also a test of your
over your front ankle. As you lunge, press the shoulder mobility. If yours is poor,
weights directly overhead, making sure they you’ll find you hunch as you press
go up and not forwards. Alternate sides. and push the weights forwards.
2 RENEGADE ROW
HOW Start in a press-up position, holding a WHY As before, it works your back
dumbbell in each hand. Keeping your core muscles while challenging your
braced, row your right hand up, leading stabilisers. For an extra challenge, it’s
with your elbow, then lower it back to the even tougher on rounded dumbbells.
floor. Alternate sides with each rep.
3 PRESS-UP
HOW Start in the press-up position with hands WHY Press-ups offer a safe and effective
directly underneath your shoulders, your core way of working your chest muscles hard, but
and glutes braced, and feet together. Bend your only if you do them correctly. Concentrate
elbows to lower your chest to the floor, then on the quality of the movement, rather
press back up powerfully to return to the start. than bashing out lots of “junk” reps.
4 REVERSE FLYE
HOW Leaning forwards at the hips with a weight WHY This move targets your rear delts, while
in each hand, keep your back flat and bring building stability through your shoulder region
the weights upwards as if you were spreading and rotator cuffs. It’s more important to focus on
your wings, aiming to bring your shoulder the quality of muscle contraction than to churn
blades together at the top of the move. out more reps by swinging the weights around.
20 MEN’S FITNESS
CIRCUIT 4
Week 1 performance
for 40sec, then
do the supermove
for 60sec.
Recordyourrepstogiveyourselfatargetfornexttime
CIRCUIT 1
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE
CIRCUIT 2
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE
CIRCUIT 3
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE
CIRCUIT 4
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
22 MEN’S FITNESS
WORKOUT LOG
Do exercises 1-4
Week 2 performance
for 40sec, then
do the supermove
for 60sec.
Seeifyoubeatyourpreviousweek’sscore
CIRCUIT 1
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE
CIRCUIT 2
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE
CIRCUIT 3
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE
CIRCUIT 4
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
Week 3 performance
for 50sec, then
do the supermove
for 60sec.
Thetimeincreasesto50secperexerciseinthisweek
CIRCUIT 1
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE
CIRCUIT 2
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE
CIRCUIT 3
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE
CIRCUIT 4
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
24 MEN’S FITNESS
WORKOUT LOG
Do exercises 1-4
Week 4 performance
for 50sec, then
do the supermove
for 60sec.
Youshouldbepostingyourbestscoresyet
CIRCUIT 1
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE
CIRCUIT 2
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE
CIRCUIT 3
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE
CIRCUIT 4
EXERCISE ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
Losefatwithfood
Followournutritionadvicetoshrinkyourbelly
27
NUTRITION
1 2 3
FUEL FOR THE SWAP SARNIES REFUEL DURING
DAY AHEAD FOR SALAD DINNER
When following this Swapping a pre-packed Your final meal of the
training plan breakfast is sandwich and crisps day needs to be high
the most important meal for a big bowl of green in protein, especially if
of your day because what leaves, mixed veg and you’ve just worked out
you eat first thing helps chicken, tuna or another to help the repair of your
dictate better eating quality protein will help damaged muscles. Baked
habits until bedtime. A shrink your belly fast. A salmon, grilled steak or
breakfast made from lean lunch like this will provide chicken breasts on top of
protein, healthy fats and muscle-building protein, a pile of grilled or roasted
fibre - think eggs, bacon, more stomach-filling veg will provide all your
and yes, some green fibre to ward off cravings, body needs. Add avocado
vegetables - provides and an abundance of or home-made hummus
a sustained release vitamins and minerals to for some healthy fats to
of energy, so hunger keep your fat-torching allow your body to better
won’t hit before lunch. mission on track. absorb certain vitamins.
4 5 6
BE CLEVER DRINK LIKE PICK THE RIGHT
WITH CARBS A FISH SNACKS
To lose belly fat quickly Being hydrated is crucial To burn fat you need
you need to be smart to getting lean quickly to be in a calorie deficit
with your carbs. A small because if your body (expending more than
amount of certain carbs, is struggling with the you take in) so inevitably
like sweet potato or mental and physical you will feel hungry at
wholegrain rice, with problems of dehydration, times. Nutrient-dense
dinner after training can it doesn’t have the snacks - nuts, natural
aid recovery and help resources or inclination yogurt, beef jerky - will
you get to sleep quicker. to burn fat. Aim to drink fill you up and top up
But the sugars and at least three litres of your intake of protein,
processed carbs found in water a day - carry a big healthy fats, vitamins
chocolate, cakes, biscuits bottle with you and sip and minerals. Avoid
and sodas should be frequently - and drink high-sugar nutrient-
avoided if you want to more on training days to light snacks, and watch
burn fat and not gain it. ensure you stay hydrated. your belly melt away.
28
GET HARD
ABS! r belly
Swap yo-upack!
for a six
BUILD
MUSCLE
ATHOME
+
Yournewfour-weekplanfor
gettingbigwithoutthegym
Addsizetoyourarms,chest
andshoulders
Bonustipson
eatingforsize
M A G A Z I N E
FREE
with the February
2017 issue of
Men’s Fitness
Addlean
Have you ever wanted to build a new body with wider
shoulders, a broad chest, big biceps and triceps and
a well-defined set of abs? Of course you have – but
musclefast
the chances are that, despite your best efforts, you’ve
never been 100% happy with the results. Don’t worry,
though, because you now hold in your hands the
definitive guide to adding lean muscle mass fast – in
Howtheplanworks
Here’sthetheorybehindyourfour-weekmuscleplan
1 2 3
BODY PART WORKOUT WORKOUT
SPLITS STRUCTURE VARIABLES
This four-week plan All four weekly sessions At the top of each
includes four workouts comprise six exercises exercise breakdown
a week. Each of the four divided into three for the first week are
hits a different body part. supersets, labelled 1A details about each
Workout 1 each week and 1B, 2A and 2B, and move, including sets,
targets your chest and 3A and 3B. In a superset rest, tempo and rest (for
back; workout 2 your you pair two exercises weeks two, three and
arms (biceps and triceps); and perform them back four this information
workout 3 your legs and to back, only resting is listed in tables). It is
abs; and workout 4 your after doing all the reps of imperative you stick
shoulders. The body- the second move. Once exactly to these workout
part workouts have been all the sets and reps of variables because this
selected to help you the first superset are plan has been designed
add muscle mass and completed, you move on to provide a progressively
transform your torso as to the second superset challenging workout
quickly as possible. The and so on. This approach so you can add the
first three workouts each is fantastic for building maximum amount of
week hit two different muscle faster because muscle tissue in four
muscle groups, so that supersets maximise both weeks. For example, in
while one body part the intensity and the week one you’ll do four
is working, the other quality of your sets. And sets of ten reps per move,
recovers, allowing you to the harder you can push which increases to four
keep the intensity level your muscles in the gym, sets of 12 in week two.
high and lift the heaviest the more damage gets In weeks three and four
weight possible with done to muscle tissue, you’ll do five sets of ten
good form to stimulate which is then rebuilt and 12 reps respectively,
the maximum amount bigger and stronger so every week is harder
of muscle growth. when you recover. than the previous week.
4
WEEK 1 WORKOUT 1
CHEST + BACK
6 MEN’S FITNESS
WEEK 1 WORKOUT 1
TEMPO
2010 =
2sec to lower, 0sec
pause at the bottom,
1sec to lift, 0sec
pause at the top
HOW Lie flat on the floor, holding a WHY Lying on the floor puts you in a stable
dumbbell in each hand above your chest position so you can attempt to go quite
with straight arms. Lower the weights heavy with this move. The range of motion
towards your chest, then press them back is shorter than a bench press, so focus on
up powerfully to return to the start. contracting the chest muscles being targeted.
HOW Hold a dumbbell in each hand with palms WHY This move hits the major muscles
facing each other. Bend forward, hingeing of your upper back, while your lower back
at the hips, then row the weights up to your gets worked to keep your torso upright.
sides, leading with your elbows. Lower the Using a hammer grip also hits your
weights back to the start under control. forearms and improves grip strength.
HOW Get into position with your feet together WHY You might think press-ups are easy,
and hands holding dumbbells shoulder-width but they are still a useful chest-building
apart. Brace your core so your body is straight move – especially when you factor in the
from head to heels. Bend your elbows to lower instability of the weights to work your
your chest, then press back up powerfully. chest, as well as your core, harder.
HOW Bend forwards from the hips with a WHY This move looks a lot harder than it is,
light dumbbell in each hand, palms facing. and it works wonders for your upper back and
Keeping a slight bend in your elbows, rear shoulders. Start with light weights and
raise the weights out to shoulder height, master the movement pattern to maximise
then lower them back to the start. muscle gain and minimise the risk of injury.
8 MEN’S FITNESS
WEEK 1 WORKOUT 1
HOW Get into position with your feet together WHY Placing your hands in a wider position
and hands holding dumbbells wide apart. reduces the involvement of your triceps and
Brace your core so your body is straight from shoulders, so your chest has to do more of
head to heels. Bend your elbows to lower the hard work to lift and lower your torso.
your chest, then press back up powerfully.
3B RENEGADE ROW SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010
HOW Get into position with your feet together WHY It works your upper back one side at
and hands holding dumbbells shoulder- a time so you can fully engage each of the
width apart. Brace your core so your body is muscles, as well as recruiting your core and
straight from head to heels. Row the weight shoulder joints to keep your body stable.
up, leading with your elbow. Alternate arms.
ARMS
10 MEN’S FITNESS
WEEK 1 WORKOUT 2
HOW Stand with dumbbells by your sides WHY It’s the classic biceps lift for good
and palms facing forwards. Keeping your reason: performing this move perfectly is
elbows tucked in to your sides, curl the one of the fastest ways to add size to your
weights up, squeezing your biceps at the biceps. Just keep your reps controlled to avoid
top. Lower them back to the start. swinging the dumbbells up and down.
1B TRICEPS EXTENSION SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010
HOW Stand tall, holding a dumbbell over your WHY Working one arm at a time allows you
head with one hand and arm straight. Keeping to focus on making your triceps work hard to
your chest up, lower the weight behind your keep the dumbbell under complete control
head, then raise it back to the start. Do all the throughout the lift and lower, while your core
reps with one arm and then switch and repeat. must be engaged to keep your torso upright.
HOW Stand with dumbbells by your sides WHY Adjusting your wrist position so
and palms facing each other. Keeping that your palms face each other for the
your elbows tucked in to your sides, curl entirety of the set shifts the workload to
the weights up, squeezing your biceps at a different part of your biceps muscles,
the top. Lower them back to the start. as well as recruiting your forearms.
HOW Lean forwards from your hips, keeping WHY The key to making this an effective
your back straight and arm bent, holding a triceps-building move is to make sure you fully
dumbbell in each hand. Raise the weights contract the working muscle as you straighten
behind you until your arms are straight, your arm, and then to lower the dumbbell
then lower them back to the start. back to the start position under full control.
12 MEN’S FITNESS
WEEK 1 WORKOUT 2
HOW Bend down and rest your elbows on WHY It may raise a few eyebrows in the
your thighs, holding a dumbbell in each gym, but this exercise works your biceps
hand with arms straight. Curl the weights through a full range of motion so you hit
up, squeeze your biceps at the top, then them from a slightly different angle, meaning
lower back to the start under control. even more muscle fibres are recruited.
HOW Get into position with your feet together WHY Bringing your hands close together
and hands holding dumbbells that are touching. reduces the involvement of your chest
Brace your core so your body is straight from and shoulders so your triceps muscles
head to heels. Bend your elbows to lower have to do a lot more of the hard
your chest, then press back up powerfully. work to lift and lower your torso.
LEGS + ABS
14 MEN’S FITNESS
WEEK 1 WORKOUT 3
HOW Stand tall holding a dumbbell in each WHY It’s the classic lift for building bigger and
hand. Keeping your chest up and core braced, stronger legs and because it’s a big compound
squat down as deep as you can. Push back up lift that recruits multiple muscle groups, it’s
through your heels to return to the start position. also effective at torching belly fat too.
HOW Stand holding a dumbbell in both hands WHY It’s not as well known as other abs
to one side. Squat down then stand back up exercises, but do it right and you will build
while raising the weight up and across your muscle across your entire core, as well as
body until it’s above your shoulder. Reverse the working your shoulders and lower back.
movement. Do all the reps then switch sides.
HOW Stand with a dumbbell in each hand. With WHY The lunge provides many of the
your chest up and core braced, take a big step same benefits as the squat but with even
forward with one foot until both knees are bent more core-sculpting advantages because
90°, then push off your front foot to return to the your abs must work overtime to keep your
start. Do all the reps with one leg, then switch. body stable as you lower and raise.
HOW Stand tall holding a dumbbell in WHY It will work your abs, which must be
both hands in front of your face. Raise fully braced and engaged to keep your torso
it and move it around your head in a stable and upright, and it will improve the
clockwise direction. Do all the reps, then strength and mobility of your delicate shoulder
repeat in an anti-clockwise direction. joints for added injury-prevention benefits.
16 MEN’S FITNESS
WEEK 1 WORKOUT 3
HOW Stand tall holding one end of a WHY At this point of the session your legs
dumbbell with both hands. Squat down, will already be close to fatigue but this move,
keeping your back straight and core braced, with a single dumbbell as resistance, will tax
until the weight almost touches the group. a few more muscle fibres for growth and keep
Stand back up to return to the start. your heart rate high for fat-loss benefits.
HOW Lie flat on the floor, holding a WHY The crunch is great for developing your
dumbbell across your chest. Engage your upper abs, but only if you do it right. And the
abs, then raise your torso off the floor. added resistance of the dumbbell will force
Squeeze your abs at the top, then lower those muscles to up their game to lift and lower
yourself slowly and under control. your torso without help from momentum.
SHOULDERS
18 MEN’S FITNESS
WEEK 1 WORKOUT 4
HOW Stand tall holding a dumbbell in WHY The key to building bigger, wider
each hand at shoulder height. Keeping shoulders is to make these muscles work
your chest up, press the weights directly through their full range of motion, so make
overhead until your arms are straight, sure you lower the dumbbells all the way back
then lower them back to the start. to the start position at the end of each rep.
HOW Stand with dumbbells by your sides WHY This is a fantastic move for hitting
and palms facing each other. Lean forward your side delts – the section of the shoulder
slightly, then raise the weights to the sides, muscles that, when developed, creates
leading with your elbows. Slowly lower a strong and wide upper body to help
them back to the start under control. create the coveted V-shaped torso.
HOW Stand tall with a dumbbell in each hand WHY It’s a similar lift to the straight
at shoulder height with palms facing you. overhead press, except your wrists
Press the weights directly overhead, rotating rotate as you move the weights – and
your wrists as you lift, until your arms are it’s this added movement that will
straight, then lower them back to the start. fire up even more muscle fibres.
HOW Stand tall holding a pair of dumbbells WHY Building bigger shoulders means you also
in front of your body with straight arms. need to work your traps, which is what this lift
Keeping your chest up and leading with your does brilliantly. Don’t go too heavy at first – it’s
elbows, row the weights up until your hands better to perform quality reps than max-weight
reach chin height. Lower back to the start. ones – and never jerk the weights up and down.
20 MEN’S FITNESS
WEEK 1 WORKOUT 4
HOW Stand tall holding a pair of dumbbells WHY This lift hits the front of your shoulders
in front of your body with straight arms. predominantly and, as with all shoulder moves,
Keeping your chest up and arms straight, make sure you are controlling the weight
raise the weights in front of you to at all times – it should never be controlling
shoulder hit. Lower back to the start. you. You can’t add muscle if you’re injured.
HOW Stand tall holding a dumbbell in each WHY It’s another great move for bigger traps,
hand with straight arms. Keeping your and the best thing about this move is that you
chest up, core braced and arms straight, can go heavy because its range of motion is
shrug your shoulders. Pause at the top, so short. Keep everything tight and shrug the
then lower the weights back to the start. weights up powerfully to make it more effective.
22 MEN’S FITNESS
WEEK 2 WORKOUTS
Week 2
WORKOUT 1: CHEST AND BACK
EXERCISE SETS REPS REST TEMPO
1a Floor press 4 12 0sec 2010
1b Hammer bent-over row 4 12 60sec 2010
2a Dumbbell press-up 4 12 0sec 2010
2b Reverse flye 4 12 60sec 2010
3a Wide dumbbell press-up 4 12 0sec 2010
3b Renegade row 4 12 each side 60sec 2010
WORKOUT 2: ARMS
EXERCISE SETS REPS REST TEMPO
1a Biceps curl 4 12 0sec 2010
1b Triceps extension 4 12 each side 60sec 2010
2a Hammer curl 4 12 0sec 2010
2b Triceps kick-back 4 12 each side 60sec 2010
3a Spider curl 4 12 0sec 2010
3b Narrow dumbbell press-up 4 12 60sec 2010
WORKOUT 4: SHOULDERS
EXERCISE SETS REPS REST TEMPO
1a Overhead press 4 12 0sec 2010
1b Lateral raise 4 12 60sec 2010
2a Arnold press 4 12 0sec 2010
2b Upright row 4 12 60sec 2010
3a Front raise 4 12 0sec 2010
3b Shrug 4 12 60sec 2010
Week 3
WORKOUT 1
EXERCISE SETS REPS REST TEMPO
1a Floor press 5 10 0sec 2010
1b Hammer bent-over row 5 10 60sec 2011
2a Dumbbell press-up 5 10 0sec 3010
2b Reverse flye 5 10 60sec 2011
3a Wide dumbbell press-up 5 10 0sec 3010
3b Renegade row 5 10 each side 60sec 2011
WORKOUT 2
EXERCISE SETS REPS REST TEMPO
1a Biceps curl 5 10 0sec 2011
1b Triceps extension 5 10 each side 60sec 2011
2a Hammer curl 5 10 0sec 2011
2b Triceps kick-back 5 10 each side 60sec 2011
3a Spider curl 5 10 0sec 2011
3b Narrow dumbbell press-up 5 10 60sec 2010
WORKOUT 3
EXERCISE SETS REPS REST TEMPO
1a Squat 5 10 0sec 3010
1b Woodchop 5 10 each side 60sec 1111
2a Lunge 5 10 each side 0sec 3010
2b Halo 5 10 each side 60sec 1111
3a Goblet squat 5 10 each side 0sec 3010
3b Crunch 5 10 60sec 2011
WORKOUT 4
EXERCISE SETS REPS REST TEMPO
1a Overhead press 5 10 0sec 3010
1b Lateral raise 5 10 60sec 2011
2a Arnold press 5 10 0sec 3010
2b Upright row 5 10 60sec 2011
3a Front raise 5 10 0sec 2011
3b Shrug 5 10 60sec 2111
24 MEN’S FITNESS
WEEK 4 WORKOUTS
Week 4
WORKOUT 1
EXERCISE SETS REPS REST TEMPO
1a Floor press 5 12 0sec 2010
1b Hammer bent-over row 5 12 60sec 2011
2a Dumbbell press-up 5 12 0sec 3010
2b Reverse flye 5 12 60sec 2011
3a Wide dumbbell press-up 5 12 0sec 3010
3b Renegade row 5 12 each side 60sec 2011
WORKOUT 2
EXERCISE SETS REPS REST TEMPO
1a Biceps curl 5 12 0sec 2011
1b Triceps extension 5 12 each side 60sec 2011
2a Hammer curl 5 12 0sec 2011
2b Triceps kick-back 5 12 each side 60sec 2011
3a Spider curl 5 12 0sec 2011
3b Narrow dumbbell press-up 5 12 60sec 2010
WORKOUT 3
EXERCISE SETS REPS REST TEMPO
1a Squat 5 12 0sec 3010
1b Woodchop 5 12 each side 60sec 1111
2a Lunge 5 12 each side 0sec 3010
2b Halo 5 12 each side 60sec 1111
3a Goblet squat 5 12 each side 0sec 3010
3b Crunch 5 12 60sec 2011
WORKOUT 4
EXERCISE SETS REPS REST TEMPO
1a Overhead press 5 12 0sec 3010
1b Lateral raise 5 12 60sec 2011
2a Arnold press 5 12 0sec 3010
2b Upright row 5 12 60sec 2011
3a Front raise 5 12 0sec 2011
3b Shrug 5 12 60sec 2111
Eatformuscle
Addleanmusclefasterbyeatingsmarter
27
NUTRITION
1 2 3
EAT MORE BREAKFAST MAKE MORE
PROTEIN LIKE A KING MUSCLE MEALS
If you don’t eat enough Breakfast is the most Every meal you eat
quality protein – from important meal when needs to contain at least
meat, fish and eggs – trying to build muscle. A a fist-sized serving of
don’t be surprised if you high-protein breakfast protein - it’s the only way
don’t add lean muscle that includes quality to get enough muscle-
mass as quickly as fats - eggs and avocado, building amino acids
you’d like. The training say - gives your body into your system where
programme in this guide the nutrients it needs to they can be drip-fed into
is designed to damage build new muscle during your muscles. If you can,
muscle fibres, which the day. You need to buy organic and grass-
can then be repaired be in a calorie surplus fed produce because it
to build bigger and from quality produce to contains more vitamins,
stronger muscles – but build muscle, so don’t minerals and omega 3
without enough protein go hungry and eat more fatty acids, which will
this won’t happen. of what you need. also help you burn fat.
4 5 6
SNACK NEVER GO THE SUPP
SMARTER THIRSTY SOLUTION
To build lean muscle as Dehydration is a leading Sports nutrition
fast as possible it’s a good cause of poor mental and supplements aren’t
idea to start snacking physical performance, essential to your success
smarter so that your both of which you - if you eat a varied and
body always has enough want to avoid if you’re balanced diet of quality
high-quality energy going to stay focused, protein and plenty of veg,
coming in and can put it motivated and in shape you’ll be able to change
to the most effective use. to accelerate your lean your body for the better.
Nutrient-dense snacks muscle mass gains. That said, a post-session
(nuts, natural yogurt, Always carry a large protein shake can help
boiled eggs) will help bottle of water around your hit your daily protein
to keep you feeling full with you and sip from it target and initiate the
and increase your intake frequently throughout recovery process faster.
of protein, healthy fats, the day to keep Creatine and BCAAs
vitamins and minerals. hydrated at all times. can also prove helpful.
28