Innholdsfortegnelse for March 2016 i Men's Fitness UK

I’m always surprised by how people’s best intentions at the start of the year to improve their health and fitness can fade so quickly. By the second week of February, according to consumer research body the IHRSA, 80% of the New Year crowd at the gym have dropped off, with 50% quitting for good by March. Those are not good stats – unless of course you’ve barely got space to swing a kettlebell at your local gym – so what’s going wrong? I’ve had the pleasure of editing Men’s Fitness for six months now, and the main thing I’ve learned in that time is that, for people who struggle with their fitness, the biggest hurdle is simply that they haven’t started enjoying it enough. It’s a shame. Exercise should be…

You don’t need to become an extreme endurance athlete to get the maximum health benefit from jogging. An analysis of previous large-scale studies concluded we only need to run 5-10km each week to reduce weight, blood pressure and risk of stroke. Any more and there isn’t much benefit beyond burning calories, while clocking up more than 30km a week can actually have the opposite effect. “If you’re new to running, start with a 5K,” says coach George Anderson (runningbygeorge.com). “After a month, add 1km a week until you’re doing 10K and getting faster every time.” Log times, track progress and let us know when you beat the 42-minute MF office record.…

Good news for... Cheapskates Tea absorbs tooth-strengthening fluoride from soil, but not every cup has the same amount. Tests carried out on 49 types found cheap varieties averaged twice as much as the pricy ones – apparently Tesco Original is best. Bad news for... Diet drinkers Going sugar-free won’t save your smile. Fizzy pop and sports drinks soften enamel by 30-50% and a recent study found no significant difference in sugarless versions. Drink sparkling water with lime, which discourages fat storage.…

“Performance jeans” are on the rise. It sounds like an oxymoron, but it’s surprising how many activities are better while wearing them. People have been climbing in jeans for years because of their comfort, durability and relative cheapness – and now companies are catching on and making versions with more stretch and better range of motion. MF tested the top brands and picked the best. 1 CLIMB The Simonds (£28, decathlon.co.uk) are stretchy enough that nothing – except ability – could stop us nailing overhangs, while the harness sits on the oversized waistband without slipping and chafing. Since switching to these, our knees have looked better than they have in years thanks to their superior protection. 2 LIFT Are you on extremely familiar terms with the squat rack? Levi’s 541…

Q: What’s the best way into skydiving? A: The most common way is to complete your AFF (Accelerated Free Fall) Course. After ground training you’ll complete seven jumps, each introducing a new skill, with instructors holding on to you. You then get to jump on your own, with a pro watching, for ten jumps. Then you’re qualified and can choose your discipline, such as wingsuiting, free flying or base jumping. Skydiving might appear to be an adrenaline sport for fearless maniacs but it’s actually very safe. You don’t need to possess superhuman levels of fitness, but the better your mobility and flexibility, the easier it is to relax and form stable body positions in the sky. A strong core will make some manoeuvres easier and help prevent injury in the…

Q What muscle is the best signal of full-body strength? A The forearm Hand-grip strength is a good predictor of total-body muscular strength and endurance, according to a study in the Journal Of Strength And Conditioning Research – while other studies show that a powerful grip’s also linked to longevity. Strengthen yours with fat-grip moves: wrap a towel around the bar before rows, curls or deadlifts, and you’ll strengthen your grip alongside your other muscles. Q Name the three muscles in your upper arm A The biceps, triceps and brachialis You probably got the first two, but it’s the third you should focus on if you’re heading for the gun show. The brachialis sits directly underneath the biceps and plays a key role in making your arms look bigger. Training…

01 Get a pooch A dog isn’t just a man’s best friend – having a mutt can also keep you greyhound-slim. Everyday stress floods your body with the hormone cortisol, which triggers the storage of fat, but a University of Missouri study proved that hanging with hounds releases the feelgood hormone oxytocin to keep belly-bloating stress at bay. Dog-owners are also 34% more likely to get out and exercise. For the greatest benefit, choose the most suitable breed of dog for your preferred type of exercise (see below) – shuffling around with a wheezing pug just gives off the wrong vibe. 02 Read the label People who understand food labelling weigh 4.5kg less than people who don’t, according to research published in Agricultural Economics. Check the ingredient order – manufacturers…

If you’re partial to a quality meatball, burger or sausage – and given their levels of protein, you probably should be – a meat grinder is definitely a worthwhile investment. The problem with shop-bought mince is that it’s often been ground days before it reaches your trolley, causing a loss of nutrients and flavour thanks to oxidisation. Mincing your own will give you more quality control, as well as ensuring it’s free from the mashed-up bone and cartilage that are sometimes used for extra bulk in meat products. For bonus man-points, opt for an old school hand-powered grinder: it’ll add some butcher’s shop cred to your kitchen and give you a forearm workout every time you use it.…

It’s idiot-proof Which is a big plus if – like me – you find cooking anything with more than four ingredients a serious challenge. Most recipes allow large margins for error with quantities and cooking times, and burning your food is pretty much impossible. Experimenting is easy I tend to have five or six go-to recipes at any one time, which I’ll cook week after week. The basic nature of slow cooking – throw everything in, leave it to stew for hours – lets me mix things up with minimal risk and attention, which is perfect for a lazy Sunday afternoon. There’s minimal washing up Doing the dishes is the kitchen chore I despise above all others, so anything that reduces the workload is a big bonus. Most slow-cooked meals…

Few high-street foods vary in quality as spectacularly as pizza. Years of cultural tweaks on the classic doughy disc formula have created a nutritional minefield, with some very good, and some worse than a deep-fried Mars bar. So what’s good? Well, definitely not the hot-dog-stuffed-crust Texas BBQ number I ordered from my local takeaway (pictured, top right). I was expecting high levels of fat and calories, and it didn’t disappoint: 120g of mostly saturated and trans fats provided over 100% of my guideline daily amount (GDA), as did the 2,660 calories. But what was more shocking was the whopping 80g of sugar it contained, which is more than you’d get in two cans of Coke. The effect was a sickeningly sweet flavour that even the 12g of salt – a…

muscle fat loss immunity energy Super Strawberries 1 scoop of strawberry whey / 5 strawberries, stalks removed / 400ml milk / 1tsp vanilla extract / Water, to taste One regular strawberry contains 20% of your RDA of recovery-improving vitamin C, which is why this recipe contains five. Punchy Chocolate Peanut 1 scoop of chocolate whey protein / 400ml milk / 1tbsp peanut butter / 2tsp cocoa powder / Water, to taste Like liquid Snickers in a glass (but a lot healthier) with high levels of heart-healthy monounsaturated fat. Power Latte 1 scoop of vanilla whey protein / 100ml chilled coffee / 300ml almond milk / 1tsp cinnamon / Water, to taste Trade your normal morning coffee for a bonus hit of calcium-heavy almond milk and insulin-regulating cinnamon. Fruit Fusion 1…

THE COACH Doug “The Beard” Spence, 37 Spence is not your average fitness coach. He left his sales job, set up an event called Dirty Dozen Racing and built an assault course in his garden he calls the Backyard Jam to train people to defeat obstacles. Book races and classes at dirtydozenraces.com THE WORLD NUMBER ONE Jon Albon, 26 Fell runner Albon got his first taste of OCR at a freezing cold Tough Guy in 2011 where he came from 1,500 people back to finish 76th. Since then he’s won almost all of them. He was the shock winner at the US-based Spartan and OCR world championships in 2014, won Tough Guy and defended his global title last year and spent most of 2015 ranked No1 in the…

1 THE MUSCLE PUMP BRO-SCIENCE Grow faster by swelling your muscles with high reps. REAL SCIENCE “Getting a ‘pump’ on helps your muscles grow – even if you’ve only got five minutes to work out,” says Emil Hodzovic, an A&E medic who moonlights as a competitive WBFF bodybuilder. “A few reps triggers the release of nitric oxide, a vasodilator that widens blood capillaries, helping draw glucose and amino acids into the muscles and causing protein synthesis.” A quick pump workout before you hit the pool will help your muscles look good in the short and long term. “Think high-rep supersets. My go-to: five sets of 15 decline press-ups and ten dips.” VERDICT TRUE 2 POST-WORKOUT WINDOW BRO-SCIENCE Consume protein 20 minutes after a workout or all is lost. REAL SCIENCE…

What goes down might not come up Competitive freediving – diving as deep as possible on a single breath – tests the limits of human ability in the most hostile environment on Earth. “Hundreds of metres below the ocean’s surface organs compress, light disappears and one mistake could kill you,” says Adam Skolnick, author of One Breath: Freediving, Death And The Quest To Shatter Human Limits. Yet it’s rarely lethal. In 2013, American Nicholas Mevoli, the focus of Skolnick’s book, was the first death in over 35,000 competition dives. You’ve already mastered it Freediving is universal. You’ve probably done it yourself. “Anybody who’s ever dived to the bottom of a pool has done it,” says Skolnick. Roman freedivers used it to erect underwater barricades. The Ama are mostly female Japanese…

Minimum effort, maximum results. That’s the dream combo when it comes to working out, especially if you’re battling waning enthusiasm for getting a sweat on and those healthy New Year resolutions are a distant, taunting memory. This plan, used by the England rugby league squad to cut fat and build lean muscle in a short pre-season window, delivers on both counts. “In each 45-minute session you’ll get through a high number of reps and cycle between muscle-stimulating heavy lifts and pulse-quickening light bodyweight drills,” says performance coach Brendan Chaplin, who created these two streamlined workouts. “So long as you’re strict on keeping your rest periods short, body fat will have nowhere to hide.” In total these sessions will eat up less than 1% of your week – freeing up more…

JUMP SQUATS FOR… YOUR QUADS AND GLUTES Hold the handles with straight arms and lean back slightly so the TRX takes your weight. Lower into a squat, then explode into a jump. Aim for ten reps. PRESS-UPS FOR… YOUR CHEST AND CORE Lean into the TRX with the handles either side of your chest. Keep your core strong so you remain stable as you press yourself up. Do ten reps. REVERSE LUNGES TO KNEE TUCK FOR… YOUR HIP FLEXORS AND HAMSTRINGS From the start of the jump squat position, lunge back with one leg. As you return the leg, drive your knee towards your chest. Do five on one side, then switch. YS FOR… YOUR BACK AND SHOULDERS Start in the position pictured left. Then, keeping your arms straight and…

Joe Wicks aka @thebodycoach With half a million Instagram followers, a renowned training programme and the ink still drying on his first book, Lean In 15, the 30-year-old is one busy man. Does he even sleep? 7am Instagram When I ran boot camps I didn’t always look forward to getting out of bed. Now I attack each day. I’m on a mission to rescue the world from low-calorie diets. With social media I can reach thousands. 8am HIIT workout Set a high incline on the treadmill, then sprint for 20sec and rest 40sec for 15min. It melts fat. 9am #LeanIn15 video I’m trying to convert the world to get more fats in their diet. Eggs, coconut oil, avocado, butter, oily fish, nuts – it’s miles better than carbs for sustained…

“Richard was on a very low-carb split to keep his body burning fat while he trained,” says Rich Phillipps. “Most of his calories came from protein and fat – he wasn’t ever in starvation mode, but his body learned to use fat as fuel.” He also drank 2.5 litres of water a day. Here we take a look at his nutrition-plan options. DAILY TOTAL WATER GOAL 2.5 LITRES DAILY MENU SNACKS Celery with 40g almond nut butter 150g green olives 30g mixed nuts (unsalted) ½ large avocado 75g crudités with hummus BREAKFASTS 200g beef steak cooked in 1tsp butter, served with onion and green veg, such as broccoli or spinach Three-egg omelette with onion and pepper, cooked in coconut oil 150g smoked or baked salmon and ½ avocado, plus one…

Emil Hodzovic Doctor, strongman and founder of Project Goliath (see p33) “Forget training a muscle once a week. If you really want to make it grow, hit it either directly or indirectly every two to three days.” Brendan Chaplin UFC and Team GB coach (p131) “There are two types of hypertrophy, so focus on the right one. For size, sarcoplasmic hypertrophy is attained through training with higher reps and lower weight. Sarcomere or myofibrillar hypertrophy is more effective for functional performance and is achieved through lifting heavy loads.” Aslan Steel Calisthenics pioneer (p64) “The most overlooked part of training is straight-arm strength. People are so used to flexing that often they’re afraid of locking out or keeping their arms straight – but that’s what you need for complete arm strength.”…

It won’t be long until spring’s in full swing and we’re moaning about pollen counts instead of nippy weather. In the meantime, head outside and make the most of the unique fat-burning benefits of exercising in low temperatures – anything lower than 5°C does the trick. Not only does the cold make your body more efficient at converting sugars into energy, a new study from the University of Geneva found exercising in the cold creates more “good” brown fat. But what exactly is brown fat? “Its cells are primarily a site of metabolism and heat production,” says Razeeb Ahasan of Public Health England. It also contains more iron and consumes more oxygen than normal fat, meaning it “may help adults maintain a healthy body weight by helping burn off excess…

We’ve long known high-intensity interval training (HIIT) is an effective way to lose fat, but Stockholm’s Karolinska Institutet only just figured out why. It’s all about how going flat-out affects mitochondria – the bits in our cells responsible for generating energy. The most important discovery, though, was the elements of a perfect fat-burning session. Here’s what to look for in your HIIT workout. Intervals under 30 seconds The cell response that spikes the metabolism slows past the half-minute mark. Maximum effort for all intervals Anything less won’t have the same effect. Go hard, dig deep, then go harder and dig deeper. Sessions less than 30 minutes After half an hour the mitochondria are no longer affected in the same way and fat-burning drops off.…

Scientists have been tinkering with crops since the 1990s, but now the green light’s been given for human consumption of a genetically modified food that’s not plant-based. AquAdvantage Salmon grows twice as fast as the normal variety, will soon be in shops in the US and, according to its makers, has “no biologically relevant differences in its nutritional profile”. The Bottom Line It’s reassuring, but we’re disappointed GM isn’t making food better. Addmoreprotein,omega3s and vitamins – then we’ll get excited.…

How to do it Start in an upright position, then bend one knee, lift the other leg behind you and grab your ankle – like you’re doing the classic footballer’s quad stretch. Slowly lower until your back knee touches the ground, then stand back up. Too hard? Do it without holding your ankle. Too easy? Hold your ankle in both hands. For the man looking to build leg strength outside the gym, options are limited. Your quads, hamstrings and calves are already hauling your upper body around all day, so they need much more load to shock them into growth. The pistol squat – where one leg stays out in front as you lower – is one option, but requires more ankle and hip flexibility than strength. Something else is…

INGREDIENTS (SERVES 1) 2 sheets of nori seaweed 150g sushi rice, cooked according to packaging instructions 75g salmon, sliced into batons Wasabi, to taste Soy sauce for dipping (optional) Sushi has become as much of a lunchtime staple as sandwiches, with UK sales of miniature seaweed parcels rising nearly 100% since 2012 and the industry now worth £40 million a year. But most shop-bought sushi’s packed with added salt, sugar, flavourings and preservatives, none of which do your midsection any favours. If you want it fresh, more nutritious and better-tasting, there’s no substitute for making your own – and it’s easier than you might think. All you need is a rolling mat – available from waitrose.com for £1.50 – and this straightforward maki recipe from chef Kiyozi Hayamizu (kikkoman.co.uk). For…

Q: How can I tell if I actually have a food allergy or intolerance? As a rule, if your body reacts quickly, it’s likely you’re allergic, while a slower reaction usually means you’re intolerant. Of the two, allergies are far more serious, as they can lead to potentially life-threatening issues like anaphylaxis, where swelling around the throat closes your airways and chokes you. But don’t panic. Most of the time it’ll be a milder intolerance, which is usually because your body lacks the correct enzymes to break down a particular food. Symptoms can include skin problems like rashes or swelling, gut complaints such as nausea or wind, and respiratory issues like congestion or dry coughs. If you already suffer from conditions that affect these areas – such as irritable bowel…

Q: Do you really need to take 10,000 steps a day to be fit? Activity trackers like Fitbit suggest we should set a daily goal of 10,000 steps – but what’s the medical basis for that figure? There isn’t any. The figure stems from 1960s Japan, when a pedometer called manpo-kei (which literally means “10,000 step meter”) was created. It was a goal that sounded challenging yet achievable, and this became the core of its marketing strategy. Although the 10,000 figure was arbitrary in its conception, research conducted since the 1960s shows that people who increase their walking to hit the target do experience health benefits. One study showed that it reduces blood pressure, while another found it has positive effects on blood glucose levels. For people who lead sedentary…

Croydon-born journalist turned TV presenter Brooker meets MF at PureGym Oval, where he trains twice a week. Since the 2012 Paralympics – which saw the launch of Channel 4’s The Last Leg, now a staple of the Friday night TV schedule – his profile has risen to the point where he’s getting some, er, interesting accolades. You used to joke about being the tenth most influential disabled person in Britain. How did you react when the Shaw Trust put you second? That was weird, wasn’t it? I always used to joke about it. I came behind Tanni Grey-Thompson. I beat Hawking and he had a film out! I bet Eddie Redmayne is gearing up to play me in a film now. He’s probably getting his prosthetic hands fitted as we…

Best for… energy efficiency A thin layer of Saucony’s bouncy Everun material sits beneath the insole, along with a larger chunk under the heel of the Triumph ISO2 (£135, saucony.co.uk). The manufacturer claims it gives an 83% increase in energy return. While we can’t confirm that figure, there is a noticeable spring with every step – an effect amplified by the shoe’s lightness. Best for… long-distance newbies Heavy and fully cushioned, the Skechers GORun Strada (£90, skechers.co.uk) is perfect for long runs where form is likely to slip as the kilometres clock up. That’s because the sole has denser sections that boost stability while still allowing for full range of motion – like bowling with the kiddy-bumpers down. Best for… serious runners The Asics MetaRun (£200, asics.co.uk) actually adapts to…

Running Not surprisingly, dogs bred to hunt (like Labradors and Weimaraners) or to pull sleds (huskies, malamutes) will keep up with you even on marathon threshold runs. For a more compact alternative, a Jack Russell has almost boundless energy. Water sports If you’re an open-water swimmer or a kayaker, a Newfoundland – with its thick, water-resistant fur – is the perfect companion. If you don’t have room for one (they can grow up to 65kg), a Portuguese water dog is another option – and they’re also non-allergenic. Mountain men An all-rounder like an English or Irish setter can easily cope with vertiginous hikes, although serious walkers might prefer the power of a Bernese mountain dog. Again, the Jack Russell is a perfect small alternative – and will even fit in…

Homegear 1800W Professional Electric £50 tesco.com Banger buffs will be in their element with this gadget, which comes with three different sausage-making attachments to suit your preferred texture. Kenwood MG510 £80 johnlewis.com This stylish device can process a mighty 2kg of meat a minute – that’s about 18 quarter-pounders – making it perfect when you’re feeding friends at a winter barbecue. VonShef Electric £30 tesco.com With three blades of varying thicknesses, this versatile machine can craft everything from fine pâté to chunky meatballs.…

Pork cheek “Restaurants use these all the time and you should prep them at home too,” says chef Lee Bennett. “Cook them for hours and the meat will melt in your mouth.” Chicken neck “These are inexpensive but full of flavour, plus they contain very little fat,” says head chef David Philpot (paternosterchophouse.co.uk). Pork blade “Cheaper than loin, blade (or shoulder) is particularly high in energy-enhancing iron,” says chef Allan Pickett (piquet-restaurant.co.uk). Beef shin “Slow-cooking shin softens the connective tissue and gives it a delicate texture,” says Pickett. Beef skirt “It isn’t as tender as regular cuts such as fillet, but skirt is far more economical and has a delicious, mature flavour,” says Bennett. Chicken thigh “Thigh is a relatively common (and inexpensive) option, with high levels of brain-boosting vitamin…

Pepperoni for Parma ham Provides all the same protein-packed meaty goodness but with less waistline-expanding nitrates and additives. Four cheese for mozzarella and blue cheese Trading a quadruple serving of (often fake) processed cheese for two actual ones gives you less fat and more bone-strengthening calcium. Garlic dip for extra virgin olive oil and mashed garlic This simple DIY condiment features healthy oleic fatty acids and phytonutrients, unlike the takeaway variety, which is full of dodgy processed oils.…

For a fun day out TOUGH MUDDER, various dates and locations “All about having fun with your mates – like a moving stag do.” toughmudder.co.uk Distance 18-20km Obstacles 20 Electric shocks Chip timed OCR qualifier For the running-averse DIRTY DOZEN, various dates and locations “Heavy on obstacles but light on running.” dirtydozenraces.com Distance 6-18km Obstacles 30 Electric shocks Chip timed OCR qualifier For the tactician TOUGHEST, London, 23rd April “Technical, grip-related obstacles and a test of strategy.” toughest.se/en Distance 8km Obstacles 40 Electric shocks Chip timed OCR qualifier For a test of your mettle TOUGH GUY, Wolverhampton, January and July “It exposes you to your fears but makes you feel alive.” toughguy.co.uk Distance 15km Obstacles 25 Electric shocks Chip timed OCR qualifier For the military fitness fanatic THE SUFFERING, Leicestershire,…

“Viagra is the best supp for major muscle swole” “You can promote blood flow to your chest for more muscle growth by sleeping on an incline” “Train in your basement so you’re closer to the Earth’s core where gravity works your muscles harder – physics, yo” “Make yourself cry while lifting to trigger a stress response that boosts oxygen to your guns” “Skip cardio – your heart only has a preset number of beats before it stops anyway”…

The main event How fast could you complete the FitBrit challenge? 1 Run 600m at 1% incline 2 Kettlebell swing 30 reps (men 24kg, women 16kg) 3 Plyo box over jump 20 reps (men red, women blue) 4 ViPR tilt 10 reps (men 20kg, women 10kg) 5 Bike 1.5km (men level 12, women 10) 6 Medicine ball press-up 10 reps 7 Goblet squat 20 reps (men 24kg, women 16kg) 8 Sandbell slam 30 reps (men 9kg, women 5.5kg) 9 Row 400m A photo finish, an almost inconceivable comeback from a competition legend, a stunning upset and dozens of athletes with determined, almost manic grins on their faces throughout. This is the Men’s Fitness FitBrit Challenge, in association with Fitness First and Multipower – the ultimate test of speed, cardio, strength…

DOUBLE YOUR GREENS “Forget your five a day. To support your training and reduce the urge to binge, aim to eat ten portions of vegetables a day, and a hefty serving of lean protein with each meal. Limit your sugar intake to immediately before and after training when it’ll help your body repair muscle.” HEAT UP AND DOWN “After your warm-up, stoke your metabolic fire further with five minutes of high-intensity intervals. Alternate 30 seconds of all-out effort on the bike or rower with 30 seconds at an easy pace. Do the same to finish each session. Finishing in a sweaty mess is a good sign.” TAKE A BREAK “Sacrifices are for Olympians. For everyone else, denying yourself the occasional treat will break your discipline and backfire in a gluttonous…

If you’re training but not seeing the results you want, it’s all too easy to shrug and tell yourself it will never happen. Perhaps you’re not the right body type, or injuries have taken a permanent toll, or you’re too old to build a new physique. Guess what? None of those is true – with dedication and a structured plan, absolutely anyone can turn their fitness around and get the body they want. Whether you want to add muscle, shed fat or build a strong, functional frame, you can do it. These four men did – and here they share the straightforward methods they used. FREE WITH THE MARCH 2016 ISSUE OF MEN’S FITNESS…

For some men, the approach of their fifth decade means it’s time to buy a sports car, get really into meditation or have a ruinous affair with an office junior. Not Jon Rooke. “I just wanted to get fit properly and lose the spare tyre,” says Jon, who had a job in PR and the boozy-lunch lifestyle to match. “My 40th was a year away – it’s a big milestone and I thought it might be my last big push.” Jon had one workout with trainer Stephen Mabin and was hooked – but the pair decided to build up slowly rather than go all-out. “We spent the first three months just getting my nutrition right,” says Jon. “Stephen really wanted to focus on my food intake and he started educating…

It’s a common predicament for retired sportsmen: after a life of hard training and a hefty diet to match, the end of their career heralds a ballooning waistline. This was the problem Bleddyn Escott faced after injury curtailed his promising rugby career. “When I was playing I could eat what I wanted, when I wanted,” says Bleddyn, a 26-year-old engineer. “But when I stopped I got fat. I was over 100kg and 20% body fat. I wanted to feel fit and get into shape, and I knew I needed a goal.” Not one to do things by halves, Bleddyn signed up for a fitness model competition just 12 weeks away. To get in shape, Bleddyn hired fat-loss specialist Daniel Wheeler. Bleddyn trained five days a week, splitting sessions between strength,…

Ben, deputy editor #iceage Hacking my way up a frozen waterfall at the Mlacca-Mojstrana ice-climbing centre in Slovenia was hard work. But the rush of exhilaration I felt when I successfully scaled it was more than worth the effort (abseiling down without impaling myself on a pickaxe was a bonus too). Visit slovenia.info for more. Sam, fitness editor #FitBrit View your gym as a playground and exercise never becomes a chore – and if you play enough, you might become great at it. That’s how 30 men and women earned a slot at the 2015 FitBrit Challenge final, our annual event to find the fittest in the land. Read the report on p121. Matt, features writer #LastLeg I joined TV presenter Alex Brooker in the gym and found out how…

Shunning squats? Then you’re putting your mind at risk. A King’s College London investigation into how lifestyle choices affect brain development measured thinking, learning and memory over ten years – studying twins to avoid physiological differences that might skew the results – and found the best predictor of cognitive decline was leg power. “It’s compelling to see such differences in cognition and brain structure in identical twins, based on leg power,” says lead study author Dr Claire Steves. If having chicken legs isn’t enough of a motivator to focus on your lower body, the prospect of staying mentally sharp should be. The best move for leg power is a toss-up between leg press and back squat, but the latter is our choice because it will release more body-building growth hormone.…

Playground science has taken a beating from researchers at Aston University. Apparently, when you drop food on the floor, it’s the amount of bacteria on the spot it hits – not how long it stays there – that determines whether or not it’s safe to eat. If you’re clumsy but really can’t bear to bin tasty treats, eat in a carpeted room. Tile and wood surfaces harbour 70 times as many germs. But unless you’ve recently been preparing raw meat on the surface in question (or a pet’s been wandering around on it), there’s no real need to worry. After all, E. coli and the lesser-known S. aureus are the only bacteria that will make you genuinely ill – the rest will actually strengthen your immune system.…

Forget the miracle powders and potions. The best way to burn more fat is with blackcurrant extract, according to a study by the University of Chichester. When cyclists were tested at three intensities, there was a huge 27% rise at the highest intensity and 15% at the lowest. “Nothing else increases fat oxidation so substantially,” says the study’s author Mark Willem, a professor of exercise physiology. But why’s it so effective? “We observed a higher activation of an enzyme that transports fat into the powerhouse of the muscle, the mitochondria.” Test subjects took 300mg tablets daily, so for the best results, do the same. The active ingredient is also found in other dark fruits and veg such as aubergines, plums and cherries, so eat those to burn more fat.…

Desk stretch Grab a ruler or something else that lets you keep your hands 30cm apart. Press your elbows down onto the desk until you feel a stretch in your lats. Wall W Stand with your back and forearms against a wall. Lower your arms to form a W shape, then back up. You’ll protect your shoulders and activate the surrounding muscles. Standing batwing Keeping your back flat, take a small step away from the wall, then press your elbows back until your thumbs touch your armpits. Pause for ten seconds and repeat once.…

1 Place a nori sheet on the rolling mat with the smooth side 5mm away from the bottom edge. Spread half the sushi rice evenly on the nori, leaving a 1cm gap along the top edge uncovered. 2 Using your fingers, press down to make a horizontal trench across the centre of the rice, then spread a little wasabi in it and lay half the salmon slices on top. 3 Lift up the bottom edge of the nori with the mat and roll it as tightly as possible. When you reach the top edge, dab a thin line of water across the exposed area with your finger to help it stick, then complete the roll to form a cylinder. 4 Remove the mat and cut the roll into six equal…

Q: Do I need to cut back on meat? So the Governator wants us all to eat less meat to protect the environment. Yes, you read that right. Arnold himself, the man whose memoirs record that he ate “a huge amount of beef” and once told someone (OK, in the not-very-good film Escape Plan) that they “hit like a vegetarian”, recently spoke out at climate talks in Paris to recommend that people have a couple of meat-free days a week. A huge amount of greenhouse gases come from cattle, he points out, while it’s entirely possible to be strong and healthy on a vegetarian diet. Technically, he’s got a point. The livestock sector produces about 15% of global greenhouse gases, roughly equivalent to all the exhaust emissions of every car,…

Better circulation It encourages your heart’s left ventricle – the artery that pushes blood out to the rest of the body – to increase in capacity. Improved recovery By increasing blood flow, it removes the by-products of high-intensity exercise, which means less pain after tough workouts. Effective preparation It replenishes the chemical building blocks and enzymes needed to lift weights, so you’ll be ready for a gym session.…

Animal attack “Someone asked me if a wild animal had attacked me. I said, ‘You think an animal has come and damaged both hands the same way? It wasn’t, like, a tiger with OCD.’” Folk hero “Louis Walsh from The X Factor mistook me for the singer from Mumford and Sons when we met. He was so embarrassed when he realised. It was a genuine mistake.” You can’t do that “Someone once said my tweets about Football Manager were obviously lies because I couldn’t use a laptop. I never talk about things I can’t do.”…

The breakfast booster Kick-start your day with this spicy, protein-rich morning meal 75g ham hock / 2 eggs, scrambled / 1tsp paprika “Rosemary will increase blood flow, while the probiotics in stilton will help improve gut health,” says Hopper The workout fueller Packed with slow-release carbs, this cheesy feast will get your body primed for exercise 100g sweet potato, cubed and sautéed / 15g stilton, crumbled / 1tsp chopped fresh rosemary “Dark chocolate and blueberries contain antioxidants that help you recover after a tough session,” says Hopper The healthy dessert Sweet needn’t mean fattening with this chocolatey protein pudding 20g dark chocolate, broken into pieces / 200ml natural yogurt / 50g blueberries…

Hearty, cheap and hassle-free, slow-cooked food is ideal fuel for days when it’s so cold that a trip to the shops feels like a polar expedition. Simply fire up your cooker in the morning, fill it with nutritious whole foods and enjoy a ready-made feast (and a welcoming, aroma-filled house) when you get home. The following recipes from Olivia Andrews’s book Whole Food Slow Cooked also feature alternative hob and oven options for days when you need a quick fix. And the beauty of them is that they’ll all keep for days so, if you feel like it, you can cook one and keep eating it for the rest of the week – saving you even more time and effort. KICK-STARTER CURRY  If your idea of…

Always defrost Cooking meat from frozen (or even partially frozen) can allow food-poisoning bacteria to multiply, so you need to make sure it’s fully thawed before you start. Keep a lid on it… Taking the lid off for a sniff will let all the heat out – and slow cookers take a while to heat up. If you do need to stir or check it, replace the lid as soon as possible. …unless it’s boozy The lack of evaporation makes it harder to cook off alcohol, which can give food a harsh taste. After adding booze, take the lid off and simmer for a few minutes. Be wary of beans A slow cooker doesn’t get hot enough to destroy the natural toxins in raw kidney beans. Canned beans are safe,…

INGREDIENTS (SERVES 1) 50g quinoa (uncooked) / ½tbsp extra virgin olive oil / 200g butternut squash, diced / ¼ onion, thinly sliced / 150g flank steak / ½tsp sea salt / Black pepper, to taste / ½tsp chilli powder / ½tsp garlic powder / ¼ avocado, sliced / 1 egg / 1tbsp goat’s cheese Conventional wisdom says that summer is for showing off six-packs while winter is for drinking them – expanding your waistline in the process (go ahead, tell yourself it’s just to keep warm). But it doesn’t have to be that way. Take this hearty recipe that has everything a man needs to stay lean and energised – including protein, healthy fats and slow-digesting carbs – and will help you head into spring with last year’s summer body…

1 Will doing OCRs make me fitter? “The best thing about obstacle races,” says Dirty Dozen Racing founder Doug Spence, “is they make exercise fun, accessible and collaborative. You can cover 20km without thinking, or make new friends simply by offering to haul them out of an icy stream.” “You build such a rounded fitness – a caveman fitness,” says top British racer Jon Albon. They’re a throwback to being active as a kid, turning park walls, benches and trees into impromptu assault courses. They’ve also helped the 26-year-old Albon with his other passion, mountain ultramarathons, suggesting they can enhance rather than harm your cardio. “It’s not like running marathons where the main object is the time you finish in,” says Albon. “You’re chasing experiences, not PBs, so they’re always…

Get a set of weights for the house, the thinking goes, and at some point you’ll outgrow them: conventional squats and curls won’t challenge you enough and it’ll be time for an iron re-up. But there’s a solution at hand. By picking moves where it’s impossible to cheat, sometimes known as “self-limiting” exercises, you’ll challenge the muscles you’re actually trying to target while keeping larger muscles out of the equation. The workout here targets five prime movers for a full-body session that’ll challenge you even with the smallest of dumbbells. HOW IT WORKS Each of these moves comes with a form tweak to prevent cheating, but you still need to make sure you’re strict. Keep the movement to the muscles you’re supposed to be working, and you’ll see benefits from…

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 MARVELLOUS SUPERFOOD The new range of plant-based, organic goodies from Marvellous Superfood – free from sugar, gluten and dairy but nutritious and delicious! • Nutrient Pure Protein Powder The ultimate plant-based chocolate protein shake. Suitable for vegans and those on a low-carb diet. £7.50 • Radiant Health Breakfast Topper A mix of buckwheat, linseed and freeze-dried strawberries – enjoy…

“It has been an education,” says 26-year-old journalist Richard Brown, reflecting on his past eight weeks of training. “Having a specific plan to follow has made all the difference and I can really see the results.” Until recently, the quest to get ripped had been a long, frustrating one for Richard. “I was working out four times a week for an hour and a half each time but couldn’t shift the fat covering my muscles.” Then he turned to trainer Rich Phillipps for guidance and started focusing on form. “There were exercises I’d been doing wrong for a long time. As soon as I corrected them, my results improved hugely. My single-arm row, for example, increased from 35kg to 50kg.” The other crucial element was Richard’s diet. More protein was…

After training for years and getting increasingly frustrated with his lack of progress, 26-year-old recruitment consultant Sacha Mahoor turned to personal trainer Tim Walker ( eomfitness.com ) to pack some muscle on to his slim frame. Tim’s prescription? Protein – and lots of it. “I aim for about 200g a day,” says Sacha. “To be honest, I’m not the healthiest guy – I eat a lot of shit! I’m quite good at shedding fat naturally, but what I wasn’t doing – and what I do now – was concentrating all my meals around a solid source of protein. I never had a problem eating in volume, I just needed structure.” Sacha also benefited from planning his workouts properly. “I’d never trained smart,” he says. “I’d maybe do an…