Innholdsfortegnelse for February 2016 i Men's Fitness UK

Welcome to our bumper, all bells and whistles, fully pumped and primed February issue. It’s that time of year when gyms are heaving with the newly motivated in box-fresh trainers, and the fitter among us are working on undoing the damage from a month of reckless selection-box consumption. As any personal trainer will tell you, there are some key rules: the main one being clearly defined goals to work towards – both inside and outside the gym. We take that as seriously as anyone, which is why we’ve created our own manifesto – to guide us as much as you. Here’s what we believe – and how we’ll aim to help you each and every issue. @MF_Barnes The MF Manifesto It’s about feeling and looking better Of course you want…

Scientists have identified the molecular changes that occur when we work out, prompting news reports suggesting we could all soon cancel our gym memberships and pop pills instead. Tablets already exist that mimic the effects of exercise, such as developing new blood vessels or forming mitochondria in cells, but could they really be a total replacement? “Taking a pill is like peeping through a keyhole while doing regular exercise is opening the door – that’s the difference,” says pharmacologist Ismail Laher, co-author of recent study Exercise Pills: At The Starting Line. “Besides, the real goal of such science is not to eliminate exercise, but to help people with reduced muscle function due to paralysis, obesity, stroke or spinal cord injuries.” But what about the future? “In skeletal muscle alone there…

Skip Bite less, weigh less If you count an average day’s bites and then take 20% to 30% less over four weeks, you could lose 2kg – that’s the conclusion of a Brigham Young University study. “This confirms what we already knew: consuming less food makes a difference,” says study author Josh West. That might make it sound worthless – and no-one’s really going to count their bites – but the real lesson here is to be more mindful of how much food you put away. Apply Coffee kills laziness Humans evolved to be lazy so we would conserve energy between hunts. Now, the Just Eat app exists and all laziness does is make sofas more inviting. The University of Kent has a solution: psychoactive drugs. Pharmaceuticals such as narcolepsy…

For…the traditionalist The handmade Liffey (£345, cheaney.co.uk) uses grainy leather and oiled suede to keep cold and damp out, while the Goodyear sole – used in military boots – and high cut make short work of long stomps. For…the forward planner The Ackerman (£280, oliversweeney.com) takes a few walks to break in. After that, you’ll wear it for ages, loving the comfort and the maturing look of the buffalo leather and wood-layered sole. For…the carefree wanderer We’ve worn the Founder (£100, catfootwear.com) for a couple of months and aside from a few scuffs our pair still looks brand new. An anti-bacterial lining means they even smell (almost) shop-fresh. For…the mud-phobic The Darby Rise GTX (£130, clarks.co.uk) blends Gore-Tex and leather, so it’s waterproof and breathable but stylish enough not to…

The Campaigning Cardiologist Doctor and researcher Dr Aseem Malhotra co-founded the campaign group Action on Sugar Sugar isn’t so much bad for you as completely unnecessary. Your body simply has no biological need for added sugar in food. And the harms it does are numerous – it damages tooth enamel, for example, and it undoubtedly contributes to chronic disease. People who get 25% of their calories from sugar are three times more likely to have heart disease than people who get 10% of them. There’s evidence that just one sugary drink a day significantly increases the risk of diabetes. I’d like food labels to state sugar content in teaspoons to make the message hit home. I advise my patients to avoid anything labelled “heart healthy” or “low fat”, which tend…

If you want to build serious muscle, get more out of your workouts and feel fresher faster, it pays to fuel your body as soon as you leave the gym. That’s according to research published in the International Journal Of Sports Nutrition And Exercise Metabolism , which found that consuming 20-25g of high-quality protein immediately after exercise maximises your muscles’ protein synthesis response, helping to boost your recuperation and increase lean tissue production. With this in mind, Multipower has created a range of supplements using the highest-quality protein – including 100% Pure Whey Protein, BCAA Powder and 50% Protein Bars – all of which offer quick and convenient solutions to your post-training needs. They’re also great as go-to protein snacks, helping you top up your intake throughout…

Give your physical goals extra meaning If your big goal – such as losing weight – is all about you, you’re more likely to quit than if other people depend on it. “Prosocial motivation – for the sake of others – is the most powerful form psychologically so if you want to achieve your goal, give it extra meaning,” says Meadows. “Knowing it’s not just you who benefits – for example, losing weight to set a good example for your kids – really boosts your willpower.” Dodge the snack attacks “Ban snacks from your home or desk. There’s a world of difference between a chocolate bar on your shelf and one in a store 15 minutes away.” Retraining your concept of hunger can also boost self-discipline. “Experiment with intermittent fasting…

Be stubborn but flexible Next time you’re about to make a big purchase – like a holiday in Thailand – adapt the philosophy of Amazon founder Jeff Bezos. “We are stubborn on vision but flexible on details,” says the $47 billion man. Harnessing that approach, go backpacking instead of lounging in a fancy resort: you can enjoy exactly what you want and still keep a chunk of money in the bank. Be as frugal as a budget billionaire Successful US investor Warren Buffett is worth $67 billion but he still pinches the pennies by shunning expensive gadgets and eating budget food. As he once said, “The biggest mistake is not learning the habits of saving properly”. Save yourself £5 a day by bringing your coffee and lunch to work and…

IN LOS ANGELES, DAVE ASPREY WAKES UP EARLY IN THE MORNING AND BEGINS HIS DAILY ROUTINE. First, he removes his Zeo, a small biometric headband that monitors his sleep and tells him that, over the past 774 nights, he’s slept an average of five hours and 58 minutes. He then opens one of three Ziploc bags filled with 30 pills each, a cocktail of yellow, amber, black and white. “I don’t know if I can tell you what all of these are from sight, but I could probably guess on 80% of them,” Asprey says. The pile well exceeds the daily recommendations for vitamins B12, K1, C and D3, among others, and also includes a hit of L-tyrosine, an amino acid aimed at improving thyroid function, as well as “smart…

1 ANCIENT WHEATS These include einkorn, red fife, spelt, khorasan (usually labelled kamut) and emmer (usually labelled farro). Due to their high levels of gliadin and glutenin proteins, they make the healthiest pastas of all grains. 2 AMARANTH High in protein, iron, calcium and fibre, this pseudocereal is a nutritional powerhouse with good flavour when made into pasta. Mix it with wheat flours to create a pleasing texture. 3 QUINOA A South American superfood packed with fibre, vitamins and minerals, quinoa is considered a complete protein that contains all nine essential amino acids. Combined with wheat in pasta, it lends a faintly nutty flavour and light texture. 4 BARLEY Not just for beer, barley – one of the oldest consumed grains – is still popular in the Middle East and…

PEANUTS OK, we know they’re technically legumes, not nuts, but considering how high peanuts are in folate – a mineral that protects against cognitive decline – and mind-sharpening healthy fats, they’re well worth including in your diet. Can’t be bothered with de-shelling monkey nuts? Buy a tub of Meridian peanut butter, which is made from 100% roasted peanuts. CASHEWS Dairy might get all the plaudits for maintaining your skeleton – thanks to the combination of calcium and vitamin D in milk, cheese and yogurt – but cashews definitely deserve an honourable mention. The reason? A 30g serving of these tropical seeds provides over 20% of your daily dose of magnesium, which plays a crucial role in bone health and integrity. WALNUTS A 2012 study found that the high polyphenol levels…

Of all the high street restaurants and fast foods in the UK, Chinese probably has the most misinformation and straight-up lies spouted about it – whether it’s your mate who claims one dish gave him a two-week migraine or a newspaper sensationalising the dangers of MSG. In the interests of sorting nutritional fact from fiction, I’m in a typical all-you-can-eat buffet. Three rounds of sweet and sour pork balls, a plate of chow mein and a beef in black bean sauce later, I’m feeling the tinglings of so-called Chinese Restaurant Syndrome (CRS) – thirsty, unsatisfied and a little dirty. The term describes the claimed side effects of monosodium glutamate (MSG). This powerful flavour enhancer, widely used in Asian food, has been linked with everything from headaches to Alzheimer’s. But half…

THE COACH Gil “Coach G” Cramer An elite ultramarathon runner and professional coach for 14 years. He’s a qualified POSE method instructor and trail enthusiast who knows how to make you a better, healthier, happier runner. @runningcoachg, runningcoachg.com THE PART-TIME IRONMAN Ben Hall A financial analyst in London who works 11-hour days and does 100-mile ultramarathons and Ironman triathlons in his spare time. The 26-year-old trains with the Clapham Chasers running club (claphamchasers.co.uk) and proves it’s possible to compete at a good level even when running isn’t your livelihood.…

December is a time of indulgence – especially that calorific Christmas feast. Estimates vary wildly but most of us swallow up anywhere from a filling 4,000 calories to a whopping 7,000 calories on the day – some good (protein, healthy fats, sprouts), some not so (brandy, brandy butter, brandy cream). You earned your excesses but now it’s time to reclaim your abs, 500 calories at a time, with this rapid medicine ball circuit from coach Andrew Tracey (wayofthenomad.co.uk). “This is next-level full-body Tabata conditioning,” says Tracey. “High intensity is key here, especially if you’re using a light med ball. It has to be all-out, balls to the wall on every set.” All you need is a med ball and sturdy floor to slam it into. The movements will work every…

THE HITS Charlotte Crosby’s 3-Minute Belly Blitz Method: Boxing round-format drills The Geordie Shore star uses 12 intense three-minute bursts of lunges, hops and press-ups to melt lard packed on from all-day-and-night bingeing. Jillian Michaels 30-Day Shred Method: 20 minutes of daily circuits The Biggest Loser’s trainer rotates intervals of light weights, cardio and abs moves. Like Insanity without the glistening intensity. Tafiq’s Extreme Tabata Method: Quickfire HIIT workouts US trainer Tafiq Akhar uses the four-minute Tabata method – 20-second efforts, ten-second rests– to create an efficient 20-minute blast. THE MISSES Bonnie Franklin’s I Hate To Exercise, I Love To Tap Method: Tap dancing Less fitness DVD, more Bonnie talking at length about tap dancing, doing some tap dancing, and talking some more. May be effective…

THE FOUNDATIONS WHEY The daddy of all protein. Derived from milk, it provides all nine essential amino acids to build muscle. Isolate (90% protein) or fast-absorbing hydrolysates are best. The ideal post-workout dose is 20-25g. FISH OIL (OMEGA 3 FATTY ACIDS) If the only fish you eat is from the chippy, get your cholesterol-improving unsaturated fats from this fat-fighting super-supp that also boosts blood flow and reduces inflammation. VITAMIN D Needed for healthy bones, muscles and immunity. Sunlight is the best source, but supps help prevent deficiency, which can lead to low strength and illness. Recommended dose: 1,000IU a day. CASEIN The nightcap. Also found in milk, it has larger molecules than whey – although it contains the same amino acids – so it’s absorbed slower. An ideal pre-bed protein…

SHAPE Hexagonal dumbbells are the smart choice. They won’t roll away when you perform moves like the renegade row, or roll under your feet when you’re off-guard. FEATURES As with any contraption, the fewer parts it has, the less likely it is to go wrong. Avoid adjustable sets that will crack if used frequently. WEIGHT Less is undeniably more here – both in mass and price. Too heavy and you’ll miss out on a range of worthy exercises, but with a lighter set you can always do more reps. A 12kg set will do the trick. MATERIAL Rubber-coated ends might not be as eye-catching as shiny metal plates but they’ll buffer any impact with your floor (or feet). Ridged or “knurled” chrome handles offer firm grip and easy cleaning. MF’S…

Jun Tanaka The 44-year-old is one of Britain’s top chefs and has featured on BBC’s Saturday Kitchen. He’s just opened his new restaurant, The Ninth, in London. 6am Smoothie The first thing I do in the morning is have a coffee. Then I make a smoothie, which in winter is usually banana, pineapple, coconut milk and honey. 8am Kitchen prep I spend as much time in the kitchen as possible. You have to arrive early to check deliveries and prep food for the day. 10am The chive test I always ask new chefs to chop chives. It’s the simplest, most boring job in the kitchen but I can tell whether I’m going to hire them by how they do it. To cut chives finely you need an incredibly sharp knife…

CHOOSE YOUR STRATEGY Unless you’re an advanced lifter, doing a separate arms workout once a week isn’t the best option. Add these moves to a full-body session to reap the benefits of the growth hormone jolt the big lifts will give you. KEEP IT SIMPLE It’s tempting to try everything and see what works, but if you do eight moves in a workout you won’t focus on any. Pick three or four moves – a mixture of biceps, triceps and forearms – and attack them as hard as possible. AIM TO IMPROVE Rather than constantly jumping around between moves, keep one or two “indicator” moves in each session so you can chart your progress. 01 INCLINE DUMBBELL BENCH PRESS SETS 3 REPS 10 Lie on a bench set at a…

01 CLEAN AND PRESS REPS 8 Start with the bag on the ground, then drive up through your heels and lift the bag quickly, flipping it over to catch it at chest height. Pause, then push the bag overhead. 02 UPRIGHT ROW REPS 8 Grip the bag by the central handle – or, for a real test of hand strength, by the fabric. Pull upwards, bringing your elbows up to the sides – but don’t jolt, to safeguard your shoulder capsule. Lower the bag under control. 03 ZERCHER LUNGE REPS 10 EACH SIDE A wrestler favourite. Grip the bag underneath, with your hands clasped together, then lunge forwards, alternating legs. You’ll test your core, legs and biceps. 04 FLOOR PRESS REPS 10 Lie on the floor with the bag on…

200s Start the clock and sprint 100m. Rest for the remainder of the minute, then sprint another 100m. Rest for the remainder of the minute and repeat. If you’re a beginner, do six intervals; if you’re advanced, do ten. 400s The gold-standard of track-racing workouts is a fast 400m, followed by 90sec rest. Aim for six intervals. Keeping the average pace under 1min 30sec per interval is pretty decent, under 1min 15min is exemplary. You won’t enjoy this. 800s Run four intervals, with a 2min rest between each. Aim for a sub-3min split if you can. 5K This is the furthest you should run for fat loss. Recent studies suggest that changing your pace throughout might make things easier, but anecdotal evidence is unconvincing. Crank up…

Dr Nick Knight MF’s resident heath expert (see p33) “My key rule will be to take my recovery days as seriously as my training days, using the time to mentally refocus while my muscles adapt – and make sure I get plenty of quality sleep.” Sandy Macaskill Trainer and Barry’s Bootcamp co-owner (see p139) “This year, whenever possible, I’m going to play some form of sport every day so I can put all my workouts and training to practical use doing things I love like tennis, football and scuba.” Jen Selter Fitness model and Instagram sensation (see p21) “My main aim for 2016 will be to stay more focused on what I put in my body, because all the training in the world won’t help you if you’re not equally…

The distinctive aromas lurking deep in the oils of plants and trees have been used for thousands of years to help with sleep, mood, hormone levels and more. You’ve probably heard of them – your better half might even huff lavender before bed – and now, evidence is mounting that demonstrates their genuine effectiveness. “The chemical components in essential oils help plants function and fight pathogens and disease,” says ex-sceptic and sports nutritionist Tom Nikkola. But what can they do for us? In tests carried out by Nikkola and Dr John Berardi for independent research company Precision Nutrition, men inhaling blue spruce oil saw an average 34% boost of muscle-building testosterone. Be warned, though – you need the right stuff if you want to increase your T-levels. “It’s estimated only…

Enter iconic events Fancy doing the Tokyo Marathon without shelling out for the airfare? Virtual Runner hooks up to a treadmill to play footage from famous races as you run. It’s been around for a couple of years, but the 2015 Falmouth Road Race was the first to let people use it to take part in real time. A host of major races are expected to offer remote places in 2016. outsideinteractive.com Race the world Turbo trainers let you ride your bike on rollers and adjust resistance. Like Virtual Runner, BKOOL combines that with video of famous routes, but it also has 3D graphics for any road on Google Maps, offers competitive online leagues and lets you challenge people to real-time races or time-trial events. A bit like Xbox Live,…

Do what you want “When I first started posting workout pictures Instagram was mostly full of artsy snaps. I never thought anyone else outside of my family and close friends would like my workout shots – I did it for myself,” says Selter. This makes motivation easier than if you’re simply following a crowd – and you may find that whatever you’re striving towards, other people will be doing the same. “That’s the power of social media. You can just be yourself and discover you’re not so different. For me, a few dozen new followers turned into a few hundred, then a few thousand…” Force it (at first) Even the fittest people have to develop a passion for exercise at first, so don’t feel bad if it initially feels like…

Q: Do I need to change my entire life to get in shape? Here’s a story you’re probably sick of hearing: Celebrity X got ripped in “just” 12 weeks, and all it took was a PT on call 24/7, a private chef, daily massages and a diet devoid of any fun, flavour or food that wasn’t chicken. Look at it like that, and getting in shape seems impossible… or worse, a one-off, all-out effort that’ll crash and burn as soon as anything vaguely unexpected happens in your life. The problem is that life is chaos. Anyone who says differently is selling you a 12-week abs plan. Nobody wants to change their entire life just to get jacked. Nobody wants to hear that everything they like is toxic and has to…

The Essex-born TV star meets MF in Richmond Park, her favourite road cycling spot. It’s easy to resist cracking any “one from the bottom” jokes in her charming company, although we can’t stop ourselves sticking the knife in about Man Utd’s recent 3-0 loss to Arsenal. As a fan that must have been a hard watch… A bad result won’t ruin my day, but yeah, getting smashed by Arsenal is never going to put me in the best mood. It was the first time I’d taken my boyfriend. Worst introduction ever. One thing’s for sure: it’s never going to be the same without Fergie. Did you watch that documentary on the Beeb about him? Sir Alex Ferguson: Secrets of Success ? Yeah, it was fascinating. It highlighted what a…

STEP 1 ASSUME YOU HAVE HALITOSIS Most people don’t know they have it, but up to half of us suffer to some degree. STEP 2 KILL THE GERMS Brush thoroughly, floss and use mouthwash. Avoid ones with alcohol, though – they dry your mouth out, adding to the problem. STEP 3 STOCK UP AT WORK Bacteria builds throughout the day. Ensure your breath never makes people cringe by having a toothbrush and floss in your desk drawer. STEP 4 DRINK MORE Dehydration is one of the main causes of bad breath. Aim for at least 1.5 litres of water a day. STEP 5 CHECK Lick your wrist, let it dry, then cross your fingers and have a sniff.…

Nick Tidball You’ve got to let go of your comfort zone. When you’re training, make some of it ridiculously hard or do things you haven’t done before. The point is to practise with things that put you out of your comfort zone before you go out for real and massively fuck your comfort zone. Look at your prospective adventure and consider the worst possible scenario, short of death. Once you’ve worked out what that is, you can prepare adequately for it. If I’m going for a long run along a beach there’s not much that can go wrong. But if I’m going up mountains where the weather can change in an instant, I need the right equipment. Don’t make the mistake of thinking it’s about numbers. You can do all…

Hate the gym? Love the gym? It hardly matters: as 2016 begins, there’s so much misinformation floating around in the guise of common sense that there’s every chance you’re wasting your time there either way. That’s why, for this issue, we’ve assembled a team of experts to bring you the truths you need to know to assess any new regime, however plausible or ridiculous. Give a man a fitness plan, the saying could probably go, and he’ll work out for a week – or 12, tops. Give a man the knowledge to understand which fitness plans work, though, and you give him the means to stay fit and healthy for life. RULE 1 HARDER ISN’T ALWAYS BETTER Nobody can go hard all the time, whatever that guy in the office…

“They’re not lying when they say you can shave with these axes,” says Rob Chatley, the imposingly built 2014 British Timbersports champion and member of Great Britain’s world championships team, as he glides the blade down his forearm and takes off swathes of hair. “Sorry,” he says, turning up his nose. “That was a bit disgusting.” While the 31-year-old Chatley is right that his party trick is a little grim, it does instantly demonstrate just how respectful these athletes need to be of their sport’s prime tool: a 3kg New Zealand-forged beast. You might be surprised to hear the words “athlete” and even “sport” in relation to axes (not to mention Team GB) but when MF enters the championship arena in Poznan, western Poland, it’s immediately clear that here the…

GOAL SLEEP BETTER BIOHACK Have a tablespoonful of raw organic honey before bed. WHY Your brain uses a lot of energy derived from sugar during sleep, so the glucose in a small amount of raw honey can help keep it functioning properly. Make it raw honey – the liver can process it into glucose more efficiently than the conventional stuff. GOAL BRING DOWN YOUR CHOLESTEROL BIOHACK Eat more avocados. WHY Dietitians spent the 1970s and 80s advising us to cut back on fat but have now reversed their position, saying that fat may be preferable to carbs. Avocados are packed with monounsaturated fat, which can decrease LDL (bad) cholesterol levels while increasing HDL (good) cholesterol, mitigating the risk of heart attack. GOAL KEEP YOUR HEART HEALTHY BIOHACK Take a 350mg…

Russell Hobbs Platinum Grind and Brew Coffee’s not just a versatile, rejuvenating drink, it’s also an effective pre-workout stimulant with an antioxidant punch. Preparing yours at home gives you quality control – as well as saving the £50 a month it costs to fuel a daily café habit – and when you’re armed with the right machine, making freshly ground coffee in your own kitchen couldn’t be easier. Fill it with beans, add water and pick your preferred strength, ranging from dark for an intense morning jump-start to light for a smooth after-work wind-down. It even has a timer you can program to ensure there’s a perfect cup ready for you when you need it most – whether that’s pre-gym or first thing in the morning when you’ve slept through…

“Fruit is fattening” “While it is high in a type of sugar called fructose, fruit also offers plenty of fibre,” says nutritionist Laurent Bannock (guruperformance.com). “This helps control the body’s response to sugar and neutralise its negative effects.” Drinking it, however, is another matter. “In juices and smoothies, all or most of the fibre will have been removed, causing the fructose to spike your blood sugar levels and encourage fat storage,” he says. Our advice: avoid juices, aim for no more than two daily fruit servings – ideally low-fructose options such as strawberries and blueberries – and pig out on veg, which is as nutritious, but largely sugar-free. The Bottom Line Eating fruit won’t make you fat, but drinking it will “Protein will damage your kidneys” This often-repeated warning apparently…

Super greens immunity shake Ingredients 50g frozen spinach / 50g frozen kale / 1tbsp Greek yogurt / 1tbsp honey / Pinch of cinnamon / Water, to taste Spinach is rich in flu-fighting vitamin A Bulk up berry blast Ingredients 75g mixed frozen berries / 50g oats 400ml milk / 1tbsp honey / Water, to taste Porridge oats contain high levels of muscle-building protein Mango energy explosion Ingredients 50g frozen mango / 50g frozen carrot / 1tbsp Greek yogurt / Pinch of ginger / Water, to taste Mangos are packed with focus-improving vitamin C If MF had a pound for every time we heard the excuse “healthy eating is too expensive”, well, we could definitely afford to buy a load of overpriced fancy “health” food. But the…

COMMUTE “I run or cycle to and from work every day. It’s an easy way to tick off a workout.” On average Londoners who run to work commute 7.2km and are the second fastest of the major cities (behind Paris) with a speed of 5min 36sec per kilometre. DRESS DOWN “After your morning run it’s important that you avoid getting stiff or your muscles will seize up during the day.” Compression shorts or trousers under your normal clothes boost circulation to aid recovery while you’re sitting at your desk. MAKE TEA “Do every round. It’s an easy way to keep your colleagues happy and speed up recovery at the same time.” If you need reminding, use an activity tracker like Misfit’s Shine to tell you when you’ve been idle too…

Sculpting the guns? You might as well aim to get the maximum possible bang for your buck. That means thinking triceps, not biceps – curls are fun and all, but your tris make up roughly two-thirds of the muscle in your arms, so by neglecting them you’re short-changing your own gains. The solution: push harder, with this press-up plan devised by Martin Rooney, creator of the Training For Warriors protocol, and you’ll pack on strength and size with zero kit required. HOW IT WORKS Instead of doing endless standard press-ups, this plan challenges your chest and triceps with five variations, working them from every angle. Can’t do the tougher variations? Add a set of the easier moves for each one you miss. DIRECTIONS Do two sets of each exercise (ten…

LEE McLAUGHLIN BODY WORK MODEL Never skip a mobility warm-up “Range of motion, flexibility and suppleness are often underrated but they should be a priority if you want to get big, strong and fast. It’s now part of my wake-up routine: alarm off, foam roller out, shower, breakfast and away.” FREDDIE ABRAHAMS GYM-FREE WORKOUT MODEL Drink two litres of water a day “It’s not that water has magical powers – although staying well hydrated is crucial to good health – it’s that being fit isn’t about one big change. It’s the little tweaks combined consistently that count over time.” GREG CORNTHWAITE MF’S 50 BEST HIGH-INTENSITY WORKOUTSMAGBOOK MODEL Hit a fitness milestone “Your training goals should be SMART – specific, measurable, achievable, realistic and time-related. Following these rules keeps you motivated…

Getting fit is the classic New Year’s resolution. But even with the best intentions, whether you’re venturing to the gym for the first time or returning after a lay-off, just diving in without any kind of plan won’t deliver results. That’s why you need this book. It starts with the fundamental barbell and dumbbell moves that will help anyone who is trying to improve their fitness, with an explanation of why they work and clear guides to show you how to do them with the correct form. But as New Year is the busiest time in gyms, we also look beyond the standard equipment to see how you can make the most of the kit that may be more easily available, such as sandbags and battle ropes. Of course, you…

It’s time to feel the force, centrifugal style. Yes, Bulgarian bags – those sand-filled hunks of leather and plastic you’ve seen stacked in your gym’s “freestyle” area – top out at 20kg, but that’s not the point. By swinging, whirling or twirling them, you’ll work your muscles from every angle, using the bag’s own momentum against you. They’re a test of full-body coordination that’s also easy on your joints, which is exactly why hard-training Eastern European wrestlers have been using them to develop suplex-specific strength for a decade. Do each move for 30 seconds and complete this circuit twice a week to bag a better body. 01 ROTATIONAL SWING Grab the bag by both handles and swing it around in front of you in a circle, dipping slightly at the…

01 SNATCH SETS 3 REPS 15 Swing the kettlebell to start the move. As it reaches eye level, pull your elbow back and punch your hand upwards to catch it at the top of the move. Your arm should only straighten at the very top of the move. If you do it right, the bell shouldn’t bang into your forearm. From the top of the move, flip the kettlebell over and progress smoothly into the next rep. 02 FIGURE-OF-EIGHT SETS 3 REPS 8 EACH DIRECTION Start to swing the kettlebell around your body, then dip down and pass it through your legs in a figure-of-eight motion. Try to keep the movement fluid, while keeping your core braced and back straight. 03 PRESS SETS 3 REPS 10 EACH SIDE Bring the…

HARD TABATAS Start with a 10min warm-up with occasional bursts of speed, rest a couple of minutes, then hit it hard. Do 10sec high-intensity sprinting then 20sec freewheel, repeated eight times. If you don’t want to stop after two intervals you aren’t going hard enough. MEDIUM 20/40s Slightly less awful than tabatas, but not by much. Sprint for 20sec (expect your pace to drop off towards the end) then cycle at a steady pace for 40sec. Repeat for 20min, then thank all the deities you know that you don’t have to do it again until next week. EASY 30/90s Easy. Pedal hard for 30sec (expect your pace to drop off towards the end) then cycle at a steady pace for 90sec. Repeat for 20 minutes. Fun fact: Hoy used to…

HOW IT WORKS Again, all three pairs of moves are designed as supersets. Do the recommended reps for move A, then go straight into move B. Rest for 60 seconds, then repeat for the required number of sets. For moves marked “sub-max”, continue until you feel as though you’d struggle to finish another rep. Repeat on Tuesdays and Fridays. 1A DIAMOND PRESS-UP SETS 3 REPS SUB-MAX Get into the top position of a press-up with your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with your abs braced, lower your torso until your chest is just above the floor, then press back up. 1B SQUAT SETS 3 REPS 20 Start with your feet slightly more than shoulder-width apart with your toes…

Max, head of digital content #parklife I’m happy to confirm that Rachel Riley is just as lovely as she seems on the telly. (And our make-up artist Laura was under-employed for once.) Turn to p45 to find out why our day cycling with her in Richmond Park didn’t go to plan, and why it didn’t even matter. Matt, features writer #kissmyaxe Ever tried using a 2m-long, two-man wood saw on your own? No? Well, it’s as hard as it sounds. I went to Poland to meet Britain’s Timbersports team, who do just that – along with five other events – in blisteringly fast times, as you can discover on p80. Callum Melly, cover model When we selected Callum as the man to front our New Year special issue, he was…

Twitter trolls could be ranting their way towards early graves. A University of Pennsylvania study compared tweets with public health data and found the more hateful the language used, the more likely people in that area were to die of heart disease – even when accounting for socioeconomic factors. “Negative emotions trigger behavioural responses,” says psychologist and researcher Margaret Kern. “You’re also more likely to drink alcohol, eat poorly and be isolated from other people.” It works the other way too: happy tweeters live in communities with a lower risk. Make your next 140 characters positive, or they might just be your last.…

On any given day over 40 million Americans will eat pizza, and research from the University of Michigan has gone some way to explaining why. It’s not just because it’s straight-up delicious – it’s clinically proven to be one of the most addictive foods. The scientists observed addictive traits in their test subjects, and concluded that 70% of adults in the US are – for want of a better word – junkies. First, the physical aspect. “Like a junkie using drugs to try and keep the good feeling going, your blood sugar highs and lows drive cravings,” says Dr Mark Hyman, author of The Blood Sugar Solution. “Better to balance yours with a protein snack, such as seeds or nuts, every three to four hours and a protein-heavy breakfast such…

Don’t let the name put you off. “Power posing” might sound like the sort of 80s trend that died with yuppies, Quaaludes and in-suit epaulettes, but it’s a 21st-century invention – and it works. According to research done by social psychologist Amy Cuddy, using expansive body language – taking up space, basically – does more than just make you feel better: it raises testosterone and lowers production of the stress hormone cortisol, giving you a confidence boost. But there’s more. By incorporating power poses into your warm-ups, you’ll get a testosterone jolt before you lift, which means better gains as well as priming your body to adopt the positions more naturally in real life. Here’s a three-move workout routine, assembled by Broga founder Matt Miller, to make power posing second…

Posh vegetable crisps might be all the rage – but while the beetroot-and-carrot snacks are generally healthier than the regular kind, most still tend to be starchy, heavily processed and loaded with added sugar and salt. If you want a more waistline-friendly option, try these delicious DIY kale crisps instead. Rich in hunger-suppressing fibre and low in calories, they’re quick and easy to make and ideal for between-meal munching. To make Toss 50g of kale in 1tbsp of olive oil and spread it evenly on an ovenproof tray lined with baking parchment. Sprinkle chilli flakes, paprika and a little sea salt on top, then roast at 175°C/gas 3-4 for ten to 15 minutes until the edges of the kale leaves start to brown. MF SAYS Ben Ince, deputy editor Picking…

Follow Andy at andy_torbet Q: If there’s one UKbased adventure I should do in 2016, what is it? A: If you’re in good shape and looking for a palm-sweating mountain climb, you absolutely have to take on the Cuillin Ridge on Skye. It’s 12km of the greatest scenery in Britain with over 4,000m of ascent (and descent, of course) – even in good conditions it can take 20 hours to conquer. You’ll need serious physical and mental strength plus, if you’re not a confident climber, a local guide. For something a little less intense, how about snorkelling with sharks? Not great whites, obviously, but the basking variety. These benign giants can be up to 10m long and from June to August you’ll find them along the west coast of the…

Q: Can I really get a six-pack in a month? How quickly you can reveal your six-pack depends largely on how committed you are – and how prepared you are to ignore the standard advice. The NHS, for example, advises dropping no more than 1kg a week for healthy weight loss. Not only is that based on poor assumptions, it’s also totally unambitious. First, it assumes exercise isn’t part of the plan. Why? Because the second assumption is that weight loss is achieved by restricting calories. That’s in spite of mounting evidence suggesting losing weight isn’t as simple as a calories in/out equation. Besides, getting a six-pack is not about losing weight – it’s about burning fat. And losing 1kg-plus of fat per week isn’t just possible, it’s the real…

TRAIN YOUR BRAIN A PT for your grey matter, Lumosity (Android, iOS) was developed by neuroscientists to improve cognitive function. The more you play, the smarter you get – we’re currently in the top 10% for our age range and can even remember where we parked at the airport. LOVE MORNINGS We’ve been jumping out of bed every day since using this. OK, maybe not jumping, but Sleep Cycle (Android, iOS) figures out when we’re in a light-rest phase, waking us gently to eliminate any eye-rubbing protestations. ANALYSE EVERYTHING Apple Health (iOS) collates all the info gathered from your phone and major health and fitness apps to display all your vital statistics in one place. BLAST BELLY FAT 7 Minute Workout (Android, iOS) gets you doing 12 kit-free exercises for…

Wearing any kind of hat Beanies are OK if you’re training outdoors. Baseball caps are OK if you’re Sly Stallonein Over The Top. Bandanas are OK if you’re a pirate. Otherwise: no. Squatting in trainers Easily-compressed heels make you lose force as you drive up. You’ll lift less weight, and might turn an ankle. Get the Chuck Taylors on p54 for better stability. Overdoing the compression It might improve recovery, but swathing yourself in it is an invitation to ridicule. Wear a top, or a pair of tights if it’s cold in the gym. Never both. Wearing gloves Keeping your hands soft and gentle is important, but gloves thicken your grip and make control of the bar tricky. To prevent slippage and calluses, use chalk. Swimming in board shorts If…

Manage your mood, not your time “There are certain times when your attention is stronger, which for most people is the morning, often one hour after a coffee,” says Allcott. “Do all decision-making and intricate thinking then. During the day you suffer decision fatigue and ego depletion (a reduction in willpower) so save emails and filing for later in the day.” Tie down your to-do list If you write your lists on the same day, in the same place, it becomes a habit over time so you stop thinking about doing it and just do it. “A good time is on your commute to work (providing you’re not driving!), but never do it straight after checking your emails or your list will be influenced by everybody else’s priorities instead of…

1 Standing block chop This event simulates the felling of a tree. The objective is to chop through a 30cm-diameter wood block as quickly as possible, half on one side and then half on the other side. Winning requires precise delivery of the axe blows and a powerful swing. 2 Underhand chop The objective is to cut through a horizontal log, cleaving it in two with an axe, as you would when chopping up an already-felled tree. You stand on the log, cutting a V between your feet halfway through, then turn around and cut the over half in a V, driving all the way through. 3 Springboard Competitors must cut notches in a simulated tree and set two springboard “steps” to climb high enough to chop the top off…

If you ask renowned heart doctor Giovanni Campanile, he’ll assure you that yes, you can indulge your cravings for pasta without sabotaging your healthy eating efforts. And no, you don’t have to be an endurance athlete with an engine that burns calories like kindling. All you need, says Campanile, is to swap the old white-flour-based stuff – that high-glycaemic, insulin-spiking gut punch that can derail a day’s worth of gym work – for super-healthy, unbelievably tasty wholegrain pastas. The reason? It’s not rocket science, but biology: the body digests wholegrains more slowly than those that have been stripped of their endosperm, germ and bran (or “refined”). This means blood sugar levels don’t jump wildly, so there’s less chance of storing fat and developing diabetes. Wholegrains also have more protein, vitamins…

Lavazza Quality Rossa Rich, well-rounded and good value. It packs a punch too, so it’s ideal for pre-gym. £3.60 for 250g sainsburys.co.uk Taylors Of Harrogate Colombia Hailing from coffee’s spiritual home, these beans are bursting with fruity, caramel flavours. £3.99 for 227g tesco.com Raw Bean Mexican Single Origin Mellow beans, smooth flavour – ideal if you want multiple cups without getting jittery. £3.67 for 227g waitrose.com…

Margarine One of the worst offenders for trans fats, even though it’s often marketed as healthy. For maximum nutrients, buy butter from grass-fed cows, such as Kerrygold Pure Irish Butter. Red wine A glass a day can reduce the risk of cardiovascular disease and enhance muscle endurance, but polishing off half a bottle will negate these benefits – and it’ll severely hamper your weight loss efforts. Ketchup Make chef Karol Gladki’s healthier DIY alternative: fry 1tbsp of diced red onion and a crushed clove of garlic in 1tsp of olive oil, add a can of chopped tomatoes, cook to reduce, then add 1tbsp of tomato purée and salt, pepper and sugar to taste. Bread Buns, loaves, baguettes – most of the baked dough sold in our supermarkets will send your…

1 Is my technique as good as it could be? If you hit the road without any thought for technique, you’re asking for trouble. Around 70% of runners will experience an injury at some point, and good form is the best way to avoid it. Key areas to consider are foot placement, relaxation and cadence (the number of steps you do in a minute. “Make sure your foot lands directly under your body,” says coach Gil Cramer. “It’ll feel as if you’re landing on the ball of your foot. Relax your shoulders and chest and push your hips forwards.” The optimum cadence is 180 steps per minute – you can use a sports watch such as Suunto’s Quest to help count. “Running faster reduces the impact because force goes forwards…

180 - (your age) = answer Now add or subtract from the answer using one of the following categories A -10 if you suffer from a major injury or illness B -5 if you’ve had a cold or flu more than twice in a year, have asthma, are injured regularly or have not trained for a while C +0 if you train regularly without any of the above symptoms D +5 if you’ve trained more than three times a week without any of the above symptoms for the past two years For example, if you’re 30 and fit into category B, your maximum training heart rate is 145 beats per minute (180 - 30 - 5). “If you push into the anaerobic zone above this maximum bpm, you’re more likely…

THE BASICS NAME The Body Network ESTABLISHED 2015 AVAILABILITY Worldwide COST £15 per month (or a free five-day trial) BENEFIT Fat loss, motivation and privacy to work out “You get access to people you wouldn’t otherwise have access to. We hand-pick the best experts” WHAT IS IT? Celebrity personal trainers are beyond the budget of most of us, but such are the wonders of the internet that anyone can now tap into an A-list training plan. The Body Network is a new online workout video library from high-profile PT Matt Roberts, who owns a string of upmarket gyms across London, as well as training the likes of the Saturdays and Amanda Holden. He’s also been spotted whipping porky PM David Cameron into shape. But MF is cutting through the political…

SUPERSETS EXPLAINED This workout method means performing two moves back to back without resting between them. This can be tough but it’s highly effective if done properly. Perform moves A and B with minimal rest for five rounds in total, then get your breath back for two minutes before moving on to the next superset. 1A SQUAT WITH BICEPS CURL SETS 5 TIME 1MIN Hold the dumbbells by your sides. As you lower into a squat, curl the weights up to the top of your chest, keeping your knees wide apart. Reverse the move to the start. 1B AROUND THE WORLDSQUAT JUMP SETS 5 TIME 30SEC REST 2MIN Lower into a quarter squat, then jump high and rotate 90° clockwise before you land. Repeat, turning 90° each time and making…

1 PLAN AHEAD “Weights rooms can be overwhelming if you arrive unprepared,” says Macaskill. “Write down your workout before you go in and prepare some back-up moves in case the kit’s in use.” 2 GET SET “Once you’ve laced up your trainers, you’re on a mission. Don’t waste time foraging for weights between moves. Make sure your kit’s within easy reach before you get going.” 3 MOBILE DOWN “Shut out any external distractions by putting your phone in airplane mode. Forget your social media feeds and definitely stop checking work emails. It can wait.” 4 MUSIC ON “Add power and raise the intensity by putting your headphones on – which also stops people bothering you. A scowl has the same effect, if you don’t mind being seen as unfriendly.” 5…

GYM ROYALTY Gymwear has evolved. Looking good at the gym is no longer just about what’s under the clothes. Fitness is fashionable, and Gym Royalty’s fresh range of clothing meets the demands of today’s athletes. All of Gym Royalty’s clothing is handcrafted in the UK using choice quality fabrics to feel and look good while meeting the demands of your workout every time. • CONTACT Visit www.gymroyalty.co.uk and get 20% off with code mensfitness SPARTAN BIOTICS Spartan Biotics is an innovative new range of sports supplements. The ethos behind Spartan Biotics is to provide cutting-edge sports supplements for competitive and non-competitive athletes, aiming for a great-tasting product that explodes their training regimes and delivers on training goals. • CONTACT Get 20% off with the offer code mensfitness info@spartanbiotics.co.uk www.spartanbiotics.co.uk Facebook Spartan Biotics Instagram…

01 DEADLIFT The best full-body move – if this was all you did, you’d still build enviable arms and a core of steel. Start with the bar on the floor with your feet shoulder-width apart. Take hold of the bar with your hands just outside your shins and sit back into the move. Brace against the bar, then drive your hips forwards – your hips and shoulders should come up at the same speed. The lift ends when you’re upright. Now put it down. 02 OVERHEAD PRESS A guaranteed upper-body builder, and surprisingly technical. Grip the bar with your thumbs on the same side as your fingers – this will keep your wrists in good alignment. Brace your abs and glutes to give you a solid platform to push, then…

01 BICEPS WAVE Keeping the rest of your body still, wave the ropes as fast as possible, focusing on high reps and high amplitude. It will prime your muscles for what’s to come. 02 LATERAL WHIP With a slight bend in your elbows, bring the ropes up as if you’re doing a lateral raise, keeping your thumbs pointing slightly forwards. Continue to do your raises at speed. 03 OUTSIDE SPIRAL Alternating arms, make outward circles so the ropes move like a corkscrew, working your shoulders and rotator cuffs. 04 RUSSIAN TWIST A variation on a classic. Sit down your legs straight, holding the ends of the ropes. Brace your core, then touch the ropes on one side of your body, then the other. 05 LYING T Lie facedown, with your…

THE PLAN Devised by Gym Jones coach Pieter Vodden, this 2K-smashing strategy takes just 11 days to complete. Repeat until your time hits “respectable”. DAY 01 30sec row/90 sec rest. Start at 150m per 30sec and increase the distance by one metre per round. Rest for 90sec after each round. Take it up as far as you can – 170m is the goal. DAY 02  REST DAY DAY 03 Row 10 x 500m with 1min rest. Try to maintain your intended 2,000m split time pace – if you’re shooting for a 7min 2K, you need to hit 1min 45sec per 500m. Go all out on the last round. DAY 04 REST DAY DAY 05 REST DAY DAY 06 10min warm-up, then row 1,000m as fast as possible. DAY 07 REST…

KICK-START YOUR FAT LOSS For the first 14 days of your plan you’ll build the strength and muscle that will make your gains sustainable, not fleeting. Four workouts, taking a total of two hours a week, are all you need. HIT THE AFTERBURNERS Week three is time to kick it up a notch: for the second fortnight of your plan, you’ll build on the strength you’ve gained with high-intensity workouts that shred fat. EAT LEAN No amount of exercise can compensate for a bad diet, but a good one will support your hard work. Just follow these simple rules. YOUR FAT LOSS MEAL PLAN Lacking inspiration in the kitchen? Use our simple template to plan your eating for the month – and beyond.…

HOW IT WORKS The first two pairs of moves are designed as supersets – do the recommended reps for move A, then go straight into move B. Rest for 60 seconds, then repeat for the required number of sets. The “finisher” is done tabatastyle – go as fast as possible for 20 seconds, then rest for 10 seconds. Repeat a total of eight times for four minutes’ work. 1A TUCK JUMP SETS 3 REPS 5 Bend your knees slightly then jump as high as possible, tucking your knees to your chest at the top of the move. Land as softly as you can. 1B RUSSIAN PRESS-UP SETS 3 REPS 8 Start in the top position of a close-grip press-up. Lower your torso towards the floor as normal, then lean back…