Innholdsfortegnelse for May 2016 i Men's Fitness UK

The votes are in and the numbers crunched in the Men’s Fitness Body Survey 2016. We asked over half a million of you on our social media channels and in the magazine how you train, your opinions on health and fitness, your goals, and what you think about your own bodies. The results are – and I hope you agree – fascinating and, on the whole, pretty damn uplifting. With TV shows and headlines claiming that men are “dying for a six-pack” and that one in ten male gym users suffer from so-called bigorexia, it was reassuring to see that the majority of you feel “generally positive” about your body. And while 79% of you said that you feel under more pressure to look fit and muscular now than five…

The claim This iPhone app promises a straightforward, effective workout in just – you guessed it – seven minutes, packing 12 different exercises into that time slot every day, with trackable results and incentivised, unlockable achievements. The reality “The interface was simple to use, and having video form guides really helped,” says MF’s Alex Sowa, who tested it. “The exercises were challenging but not too difficult – and I saw real improvements straight away, especially with tougher moves like rotational press-ups.” The verdict You don’t get in the App Store top three for nothing. The 7-Minute Workout Challenge is a convenient and motivational solution for anyone with little time to get to the gym. It can be done pretty much anywhere, and its achievement-focused nature ensures that you get out…

Q: Have you ever been in an adventure where you thought “I’m in over my head”? I’m a bit of a control freak so I tend not to find myself in situations that are too far removed from what I was expecting. I’ve been in some dangerous situations, though, and have had a few close calls. Some of my long solo cave dives and early skydives were pretty stressful, even when things were going well. The key for me is to do the job that’s in front of me and think small. Forget about the bigger picture. Don’t think, “I’m on my own 100 metres below the surface of the water in dark cave and I’m two hours swim from the exit… if I don’t do this, this and this,…

Tabata Takedown Do 20 seconds of all-out sprinting, rest for ten seconds, and keep repeating for four minutes. That’s the first set. Rest for three to five minutes –“so you’ve recuperated enough to put in the desired intensity,” says Henderson – then do it again, twice. Max-Heart Kick-Start Cycle for two minutes at moderately high intensity, then rest for three minutes. Repeat this for a total of eight reps. “Your goal is to get up to near max heart rate by the end of each interval,” Henderson says. “And it takes a good 60–90 seconds to elevate it to that level.” Agony Invitational This 36-minute ladder workout is ideal if you love pain. Go as fast and hard as you can and maintain for 15 minutes, then rest for three.…

24 hours You will look like a freshly plucked chicken for a day after the wax. “Use Strictly Professional’s Post-Wax Lotion (£6.80, amazon.co.uk),” says Panter. “The aloe vera and lavender oil soothes instantly and it’s less greasy than most products.” Normal human appearance will soon be resumed. 48 hours “Each removed hair leaves an open pore. They’re easily clogged, leading to spots or infections, so avoid hot places like saunas.” Start moisturising after two days. “The Method: Body Nourish (£58, harrods.com) is amazing,” says Panter. “It speeds up skin cell turnover for faster healing.” 72 hours “Start gently exfoliating two to three days after the wax,” says Panter. “You might feel silly, but gloves are the best way to do this evenly.” There’s no reason to feel silly in the…

“I’m a determined person. I’ve always been determined to see it through” Actors are always working on “other projects”. New fragrance? Check. Fashion line? Check. Giving back to the community? Check, check, check. But the vast majority are still actors at the end of the day (even if Whiff for men is selling remarkably well). Idris Elba is working on things outside acting, but to think of them as side projects would be to sell them short. They’re careers in their own right. It’s meant Elba, 43, is respected in more than one industry and maintains a broad appeal. His film fans might not be as interested in his musical career, performing as DJ Driis, while revellers in Ibiza don’t need to appreciate his roles in Thor and Pacific Rim…

Alice Liveing realised her knowledge of nutrition was misguided and set about changing it. Now she uses her Instagram acount @Clean_Eating_Alice to share her practical diet tips and workout ideas with her 245,000 followers. > I’ve always wanted to eat well. I thought I was eating properly. > I didn’t come from an unhealthy family. It wasn’t perfect – we’d always have dessert – but my mum cooked from scratch and we had good habits. > I went to a competitive college to study musical theatre and dance. I thought I’d be doing so much exercise that I could eat what I wanted. > I had warped ideas about food. I wouldn’t eat much in the day because in front of people I wanted to try to be healthy. But…

Meal 1 A Müller Rice and an apple with ½ litre of water Meal 2 1 ½ protein shakes Meal 3 Cheese and beans on toast and an orange Meal 4 A packet of nuts Meal 5 Chicken and potatoes, yogurt, a chocolate bar and a litre of water Meal 6 A tuna sandwich and ½ litre of water Meal 7 A packet of crisps and a plum Meal 8 An apple and a flapjack Meal 9 A carb shake with creatine Meal 10 A protein shake with BCAAs Meal 11 Steak and chips with salad Meal 12 Waffles and ice cream…

For something that’s meant to make life easier, food processors are a pain in the arse. They take up acres of cupboard space, they’re a nightmare to clean and if your ingredients are the wrong shape or size, all the button-bashing in the world won’t force them through the blades. The solution? Opt for an immersion blender instead. These handheld blitzers are lighter and far more manoeuvrable, so you can attack every last piece of fruit, veg, pulse or seed from all angles. You simply “immerse” it in your pot or bowl and hit the power button. The Pick and Mix from Breville also comes with a 500ml beaker that you can attach to avoid making a mess while prepping soups or smoothies. Best on test: Breville Pick and Mix…

SiS WHEY20 was developed with input from a host of elite athletes including Britain’s greatest Olympian, Sir Chris Hoy Pay attention to detail “Throughout my career I always tried to do the little things right, and a big part of that was managing my nutrition carefully,” says Hoy. “Taking in high-quality protein regularly around three training sessions each day, whether I was at home or away, was always one of the biggest challenges for me.” Amino acids are crucial “The protein source you choose should ideally contain as many amino acids as possible, and you also want fast absorption into your system. Whey protein is an ideal supplement to use because it has high levels of the key amino acids that support lean muscle rebuilding.” Aim for little and often…

Fish and chips is a British institution with a seriously bad reputation. The dish was so popular in the first half of the 20th century that Winston Churchill vetoed its rationing in wartime, but the National Food Survey showed sales of takeaway chips fell by a third between 1974 and 2014. This can partly be explained by increased competition – and many of the other alternatives are seen as being healthier. But is there a nutritional case to be made in defence of the traditional chip shop? My mission to find out begins here at my local chippie. I occasionally pop in for a “small” cod and chips, and the good news is it does offer plenty of nutrients – the 160g cod portion contains around 35g of muscle-building protein…

69% increase in muscle endurance 12% increase in strength (despite the tiny weights) 1 in 3 people with back pain reported that it disappeared WHAT IS IT? When anyone mentions electronic muscle stimulation (EMS), the first thing that comes to mind are products marketed with outlandish promises like, “Never Go to the Gym Again!” or “Get Washboard Abs While Watching TV!” If you believe those claims and buy the products, you’re in for an unpleasant shock. However, EMS – where the muscles are stimulated by an electrical current channelled through pads or clothing in contact with the skin – does have beneficial effects: it’s long been used by pro athletes to build strength, with current advocates including Usain Bolt and the German national football team. Now, classes using the technology…

1 MUSCLE Pole fitness Regrettable stag-do memories will quickly fade as you realise the muscle-building potential of this intense workout. In your first lesson you’ll learn the basics of how to climb the pole and manoeuvre around it in a controlled manner, which means a lot of muscle-building time under tension for your arms, back and core muscles, not to mention a test of your grip strength. In other words, it’s a lot like calisthenics. Sexy calisthenics. What not to do Mention anything about making it rain dollar bills 2 MOBILITY Reformer Pilates The first impression: medieval torture rack or 50 Shades S&M prop. The reality: these machines – more akin to the sliding seat on a Concept2 rower – will upgrade your basic plank finisher to develop unflinching core…

8 Weeks to go ELIMINATE JUNK Serious about shifting that spare tyre? Then those junk food and alcohol binges have got to stop. Go one step further by supplementing with green tea extract, which is proven to boost the body’s thermogenic (fat-burning) conditions by 4.7% thanks to its concentration of metabolism-promoting antioxidants called catechins. SIX-PACK BONUS A mug of green tea before every meal will help fill you up and encourage your body to process carbs for energy instead of storing them as fat. 6 Weeks to go OUT-MUSCLE FAT The more muscle you have, the more calories you burn, so hit the big compound lifts, including squats, deadlifts and presses. Keep rest periods below 60 seconds so your heart rate stays high to burn more calories. Prevent muscle breakdown…

1 SUMO DEADLIFT SETS 5 REPS 5 REST 90sec Stand with your feet wide apart. Keeping your chest up, bend your legs and grab the barbell with hands narrower than shoulder-width apart. Keep your core braced as you drive through your heels to raise the weight, pushing your hips forwards to stand tall, then reverse the move to the start. 2A DUMBBELL BENCH PRESS SETS 2 REST 60sec Lie on a flat bench, holding dumbbells with an overhand grip either side of your chest. Drive your feet hard into the floor and press the weights straight up, then lower them slowly to the start position. 2B ONE-ARM ROW SETS 2 REST 60sec Place one knee on a bench and plant the other leg wide for balance. Keep a natural arch…

DIRECTIONS For 2A, pick a weight that’s around your 12-rep maximum. Do the first mini-set with a slow 4020 tempo (lower the weight for a count of four seconds and raise it for two). You should hit eight to ten reps. Rest for 15 seconds, then aim for six to eight reps using a 2020 tempo. Rest for 15 seconds and do four to six reps at a 1010 tempo. Rest for a minute, then repeat for exercise 2B. Do two total sets of each.…

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LANDMINE PRESS Wedge one end of a barbell into a corner or weight plate, then grip the other end in both hands. Press it overhead and turn slightly to one side, then the other. WINDMILL Stand with your feet slightly apart, holding a kettlebell or heavy dumbbell overhead. Bend sideways at the hips, bringing one arm down your shin to keep your balance, keeping the dumbbell directly overhead with your arm locked. Stand up straight to finish the move. SUITCASE DEADLIFT Stand next to a heavy dumbbell, kettlebell or – if you’re feeling confident – barbell. Squat and grip it in one hand, then lift it as if you’re doing a deadlift, driving your hips forwards to stand up straight. LEG-ELEVATED SIDE PLANK Get into a side plank with your…

Anthony Joshua Olympic boxing gold medallist (p73) “That it allows me to be good at my sport. I’ve always trained for performance and this body is a by-product of that. I’d rather my core was thicker to let me generate more power but I’d have to put on a silly amount of weight for that.” Drew Price MF’s resident nutrition expert (p100) “Back and hips. They’ve stayed injury-free despite years of deadlifts, cleans and snatches – and managed to make up for my stubborn, underpowered chicken legs.” Dan Roberts Supermodel trainer and healthy lifestyle advocate (p39) “That it allows me to play, run, fight, climb, lift and live a very active lifestyle. Money, relationships, fame, personal happiness come and go but my body’s the only thing I’ll ever ‘own’ and…

Walking or running through leafy surroundings is always more pleasant than going nowhere on a treadmill or dodging dog poo on the pavement. Now scientists have proven it offers a significant mental health boost too. Stanford University researchers got people to walk for 90 minutes in natural and urban settings, then compared the two. They found that being in the great outdoors removed negative thoughts almost entirely, and MRI scans even showed a reduction in brain activity linked to mental illness. The city stroll? No reduction at all. “In evolutionary history, our response to natural landscapes allowed us to look out for predators, find water and such. Interacting with them nowadays has the same automatic salutary effect on us,” says study co-author Greg Bratman. City-based with no idea of your…

In further good news for cardio lovers, new research from the University of Missouri has found that aerobic exercise can help to protect the liver against alcohol-related damage, which can lead to serious conditions such as fatty liver disease and cirrhosis. The study found that higher physical activity levels reduced metabolic dysfunction and oxidative stress, while also helping to work off all the extra nutritionally-empty calories ingested via booze. But which aerobic endeavour provides burns the most calories? Power hour How many calories you can burn with 60 minutes of… CYCLING at 14mph = 455 calories SWIMMING at a moderate pace = 640 calories RUNNING at 6.4mph = 820 calories…

It’s the newest celeb-endorsed nutrition fad, with A-listers – including Madonna, Simon Cowell and Miley Cyrus – reportedly using IV drips to mainline liquid nutrients into their blood stream. It’s a technique long used in medicine to nourish patients who are too sick to eat, but is there any reason for a healthy person to do it at home? “Nutrients in food are digested and enter our blood slowly,” writes preventative medicine expert Dr David Katz, director of Yale University’s Prevention Research Centre, on doctoroz.com. “They pass through the liver before being set loose on the body, and IV dosing eliminates that safeguard. Plus IVs always carry some risk of bruising, clotting, bleeding and infection.” Although users claim to feel great after infusions, Katz argues it’s likely to be a…

Forget worrying about your internet history – your choice of browser can say just as much about you. According to the eye-opening new book Originals, the way you use the web is a clear indicator of how successful and innovative you are. Author Adam Grant, a professor of organisational psychology, discovered that people who rely on their default browser (normally Explorer or Safari) are much less likely to move out of their comfort zone in all aspects of their life. Those who take time to seek out and use a better-suited software are more predisposed to innovation. In a study of customer service reps, Grant found those who had chosen Firefox or Chrome were considerably more successful and reported higher job satisfaction – and more all-round happiness. The Bottom Line…

Once only glimpsed in training montages and trend-setting boutique gyms, battle ropes are fast becoming as ubiquitous as kettlebells. And they’re not just a gimmick – cardioconditioning options that emphasise the upper body are thin on the ground, and using the ropes will increase your lactate threshold across your arms, shoulders and pecs, allowing you to work harder for longer. They’re also (reasonably) cheap: Apollo now offers a sub-£40 option (newitts.com), and if you’re really pushed, a DIY option’s a possibility. Here’s how to use them better. 1 MAKE WAVES Your first challenge is simply generating enough power to make your “wave” travel all the way to the anchor point. Nailed that? Now try maintaining that power for 30-60 seconds, then up the intensity. Aim for 50 waves with each…

Q: Should I be moving, not just exercising? I think we’ve all got a responsibility to use our bodies better. In modern life, we’re not very in touch with our bodies: most jobs are less physical than ever, and convenience is stripping away even simple movements everyone used to make, like carrying shopping. Exercise is a way to regain that connection – and it’s fun – but some exercises offer better value than others. I think it’s important to use our bodies for the purposes they’ve evolved for – crawling, running, sprinting and throwing. My main concern is that you shouldn’t just focus on a single discipline. I’m an OK climber and surfer, I played lacrosse at national level, and I’ve been a tennis coach – plus I spent a…

“I was around young, fit pop stars all the time. It used to bother me. It doesn’t now” At 8am sharp (ish), MF stumbles up to Fitness First gym for a functional training session with Radio 1 DJ Scott Mills and his coach Rob Solly. We’re still rubbing sleep from our eyes but the 41-year-old Mills, who played a late set at Alton Towers the night before, bounces through the door full of enthusiasm despite getting less sleep than Margaret Thatcher would’ve managed with a newborn. Scott, you went to bed three hours ago – how do you manage it? It’s not the first time. I used to go straight from a night out to work feeling like shit, grabbing an hour’s sleep on the studio sofa before going…

An active childhood set Aaron Hadlow up for a career as a pro athlete, but it wasn’t until he tore his anterior cruciate ligament (ACL) that he started to train in the gym. > If I wasn’t a kitesurfer, I think I’d still be a professional athlete. I was really into football when I was young, and I would probably have gone down that route. There were some scouts interested in me. > It’s better to play sports than be in the gym. You’ll enjoy it more. I don’t mind going to the gym because I know it will help me progress, and kiteboarding is my job, but I’d still rather be doing lots of sports. You can have fun and you’re always learning. > When I was growing up…

When he gave up his job as a PT, Andrew Tracey assumed he wouldn’t have time to stay in shape – until he started snatching time to train whenever and wherever he could. > Fitness has an information overload problem. It can look so complicated that people hesitate to believe press-ups and pull-ups can be so amazing. > I see people using a ridiculous number of machines and trying five or six different angles just to target their pecs. When people see stuff like that, there’s no way they’ll believe you when you tell them dips are the best thing you can do. They wonder how it can be so simple when people are spending so much money on exercise equipment. > If you’re starting out, just do 100 press-ups…

No 01 EAT VEG AT (ALMOST) EVERY MEAL Non-negotiable – but the good news is, it doesn’t have to be painful. Steaming veg retains the most nutrients, but it’s tedious and complicated. Instead try “micro-steaming” – using your microwave to cook it very lightly – which takes mere minutes. “Just lay your vegetables in a single layer on a microwave-safe plate, then cover them with a couple of damp paper towels,” explains food scientist J Kenji López-Alt. “Microwave them on full power until the vegetables are tender enough to pierce with a fork. It’ll take anywhere between two and five minutes, depending on the veg you’re using and the power of your microwave.” 02 HAVE A MINI-MOBILITY ROUTINE It doesn’t have to take long, but this is what’ll…

1 Date syrup A staple in the Middle East, this sticky liquid has more than ten times as much blood sugar-steadying potassium and bone-building phosphorous as honey. Use it… to sweeten veg smoothies 2 Agave nectar Made from the plant that also forms the basis of tequila, agave nectar is far lower GI than regular sugar, which means a lower risk of fat-storing blood sugar spikes (says a recent study from San Diego State University). Use it… for treat-day puddings 3 Manuka honey A potent immunity-booster hailing from New Zealand’s North Island. Manuka’s anti-bacterial powers are measured by a UMF rating, so look out for jars with a score of 10+ to 15+. Use it… in a black coffee or herbal tea 4 Coconut nectar This silky sap features 17…

THE DIET Paleo Based on the foods our Paleolithic, hunter-gatherer ancestors consumed before the advent of farming, this eating plan excludes entire food groups, including dairy and grains. Supporters claim that “going Paleo” can reduce the risk of diabetes, heart disease and even cancer. BRAIN-BOOSTING BAKED EGGS Fed up with mental fog clouding your mornings? This caveman-inspired recipe contains high levels of omega 3, which helps to improve cognitive function, as well a dose of harissa, an aromatic chilli paste used in north African and Middle Eastern dishes that’s guaranteed to fire you up for the day ahead. Recipe from The Paleo Healing Bible by nutritional therapist Christine Bailey (Apple Press, £9.99) Ingredients (serves 4) 1tbsp coconut oil / 1 red onion, finely chopped / 2 red peppers, cut into…

Sharpen up with… haddock One fillet provides over 80% of your GDA of selenium, which improves cognitive function Stay illness-free with… plaice One portion offers 25% of your vitamin D GDA, helping to boost your immune system and reduce the risk of infection Run further with… whiting A single serving contains a third of your daily requirement of vitamin B12, which supports your aerobic energy system…

Slendertone Abs Toning Belt, £180 Goal A six-pack Does it deliver? Slap this on your midriff, whack it on full blast and you can get ripped like Arnie while watching Predator on the sofa. Right? Well, some trials show successful results, but we wouldn’t recommend using it as a replacement for training. Compex SP 8.0, £850 Goal Rehab Does it deliver? Electrodes make muscles contract to boost blood flow and speed up recovery after exercise, or stem muscle atrophy following injury – all while you sit still. GB snowboarder Jamie Nicholls swears by it after treatment for ruptured knee ligaments. Kinetik TENS Pain Reliever, £25 Goal Pain relief Does it deliver? Electrical impulses reduce pain signals to the spinal cord and brain, relieving discomfort and tension – or even stimulate…

Blisters High-tech running shoes are designed for specific running gaits, and wearing the wrong type can leave you crippled – for a couple of days at least. The Fix “Spot the signs of how you run by the wear on the tread of your shoe,” says Michael Moore, technical guru at ASICS. “If there’s more wear on the outside edge, you’re an under-pronator. If there’s more on the inside edge, you over-pronate. And if there’s a strip of wear down the centre, you’re a neutral runner.” Now buy the appropriate shoes. You get a stitch You’re running free until a stomach sucker punch saps your strength. The Fix Tense your abs and obliques on the other side from the stitch for a few seconds. “This could relieve the pain because…

DIRECTIONS For exercise 2A, pick one weight that allows you to do eight to ten reps and no more, and one that’s roughly 20% lighter. Do eight to ten reps with the first weight. Rest for ten seconds, then repeat to failure. Rest another ten seconds, then repeat the process with the lighter weight twice more for a total of four mini-sets. Rest for one minute then go through the same routine for exercise 2B. Two full sets on each should be ample for big growth.…

Tom Exton The 28-year-old co-founder of LDN Muscle – a company specialising in transformation training – also works full-time in the City. His secret: flexibility 6am Rise and shine Even though my day doesn’t start frighteningly early, I don’t have time to train before work. I use the time to catch up with emails for LDN Muscle. Don’t think of your commute as dead time – it’s a great chance to get ahead. 8am Breakfast at my desk I do contract work so it’s a different desk every six months. The day job gives me the flexibility to grow the business, but it can be frustrating – I shouldn’t say this, but I sneak glances at my phone when I can. 12pm Lunchtime training Time is tight so my workouts…

MIYAGI Get into a press-up position holding the handles of the suspension trainer. Think “wax on, wax off” and circle each hand outwards one at a time, keeping your abs tight. If you don’t have access to a suspension trainer, use a pair of small towels on a smooth floor. FALL-OUT From the same starting position, let your hands slide away from you above your head, keeping your core and glutes braced so you don’t fall too quickly. Pause at the top of the move, then reverse. Increase the challenge by moving your feet under the TRX anchor point…

ALMOND BUTTER This nut butter makes a great, healthy alternative to peanut butter in almost any situation. Not only is it high in healthy monounsaturated fats, it’s also a great source of magnesium and potassium, and helps maintain muscle function, letting you push through fat-burning workouts. OLIVE OIL This oil has well-known, well-established benefits thanks to being packed with monounsaturated fats. But there’s also evidence that the extra-virgin version can help to “uncouple” troublesome brown fat, making it easier to shift. Drizzle it over a salad for a healthy treat. ROCKET As well as being packed with fibre – useful for digestive health and for filling you up to beat snack cravings – with a mere handful of calories, this underrated salad option is jammed with B vitamins, which will…

Max, freelance writer #shocktherapy My BS detector went into overdrive when I found out what fitness class I would be testing for the mag… and then I felt the burn of exercising under the influence of electronic muscle stimulation, which is said to give your faster growth. So did it get results? Find out on p107. Sam, fitness editor #AirTime I joined Radio 1 DJ Scott Mills for his pre-show HIIT drills. We talked Chris Moyles’s fat loss, diet disasters and why fit pop stars used to bug him. He says that although he’s mellowed with age, his efforts to get in shape have intensified. Read the MF interview on p45. Matt, features writer #Deadlifts Recently I’ve been struggling to improve my deadlift PB and I suspect the issue is…

The new Vitamix S30 quickly blends fresh, whole ingredients into breakfast, lunch and dinner. The S30 comes with two containers—a 600 ml blend-and-go beverage bottle with flip-top lid and a 1.2 litre container for small batches of soups, sauces, frozen desserts and more. Now high-performance blending fits easily into any home kitchen. Available in a wide range of colours including Red, Brushed Stainless, Cream, Black, White, Daybreak Blue and Sour Apple Green. www.vitamix.co.uk…

Eat Greens To Improve gut health A study in the journal Nature Chemical Biology found that leafy veggies such as kale and cabbage feed the good bacteria in your gut and help to keep the bad variety in check. Eat Fruit To Hydrate better Research from the University of California suggests that ingesting the water contained in fruit such as oranges, as well as vegetables like cucumber and radishes, can be twice as effective for hydrating the body as drinking the liquid form. Eat Avocado To Improve cholesterol An American study has found that eating the creamy fruit can help improve your cholesterol profile and reduce the risk of cardiovascular disease. The benefits of Instagramming it have yet to be established.…

Organisation Evernote The destroyer of all clutter. This is Ferriss’s favourite app, which he checks more than ten times a day. Writing Scrivener Like Word with bells, whistles and a rocket booster. It’ll get you to the end of that difficult first draft with minimal pain. Organisation Trello & Slack Ferriss uses these scheduling and communication apps in combo to get the most from his four weekly hours of labour. The post SHYP An early investor in Uber, Facebook and others, Ferriss sings the praises of this shipping app that aims to deliver anything anywhere. Perks Aeropress Ferriss’s preferred coffee maker – also a fixture in the MF office – creates a perfect cup using just air and a little manual pressure. Find out more at…

Q: My joints are always cracking. Is this a bad thing? Many active people find that their knees, hips or lower back start to crack as they get older. It’s usually a sign of osteoarthritis, which causes the cartilage in the joints to break down – other symptoms can include pain, swelling and a decreased range of motion. Unfortunately there’s no magic cure, but you can manage it by eating omega 3-rich foods to reduce the inflammation – like salmon and flaxseeds – while studies have also shown that glucosamine supplements can help repair and strengthen your joints. Shedding any excess body fat will also minimise the strain they’re under. This is entirely different to the cracking noise you hear when you deliberately apply pressure to the small joints in…

Q: Can’t I just go easy, then go home? You’re familiar with the slogans, of course. “Go hard or go home!” “Pain is weakness leaving the body!” “When in doubt, add weight!” “Sweat is your body’s primary means of thermoregulation!” OK, maybe not that last one. It might seem trivial but, in reality, this sort of bullshit – daubed on T-shirts, endlessly retweeted, Photoshopped onto pictures of men who look like the Incredible Hulk – is probably stopping a chunk of the population even trying to get in better shape. Maybe more important, they’re not really true. There are plenty of ways to improve without suffering much in the gym. Take getting really strong, for instance. Yes, there are training plans that include endless isolation work for every body part,…

Power snatch SM What? I have no idea. A weightlifting term for picking something up quickly? MF says Almost – this Olympic lift is all about moving the bar overhead with max power. Sissy squat SM Hahaha. Probably like the ones I do in the mirror. Erm, a really shit squat? MF says Actually a highly effective, but tricky-to-master squat where you keep the weight on the balls of your feet instead of your heels. Effective for quad development. Donkey kick SM Hang on, I think I’ve seen this on the Insanity DVD. The move all the hot girls do on Instagram? MF says Spot on. Excellent for glute activation pre-legs workout. Rear naked choke SM Lord knows. Rob, what’s that?…

THE ROWER WaterRower £949, powerhouse-fitness.co.uk It might be the first piece of workout gear ever sold in the gift shop of New York’s Museum of Modern Art, but the WaterRower (pictured) doesn’t just look handsome in your house – it also delivers a serious workout. Invented in the 1980s by former US national team rower John Duke, the rower houses its blades in a chamber of real H2O, mimicking the effect of aquatic rowing. “I really like it for whole-body conditioning circuits,” says sports performance coach Jason Riley. “The water makes it far more psychologically soothing than just watching a display. So you’ll keep using it for that experience alone.” THE BIKE Schwinn AC Performance Plus £1,246, fitness-superstore.co.uk Weather or traffic too bad to ride outdoors?…

The Behemoth Circa 1982 See: Arnold Schwarzenegger in Commando Think Hulk Hogan, prime Stallone and Arnold himself. In the leg-warmers and perms era, non-functional beef was very much on the menu. The Everyman Circa 1990 See: Bruce Willis in Die Hard John McClane, Speed-era Keanu and Nic Cage in Con Air were a reaction to the previous era – they could fill out a T-shirt (or vest), but rarely took them off. The Metrosexual Circa 1999 See: Brad Pitt in Fight Club Tyler Durden was supposed to rail against the cult of body obsession: instead, he made it worse. FYI, in the movie Pitt’s about 70kg at 1.8m tall, so not exactly jacked. The SpartanBod Circa 2007 See: Gerard Butler in 300 300 ushered in an era of men training…

Breakfast Five scrambled eggs with honey and spinach, and a whole avocado sliced on the side 11am Nuts, an apple or an orange, and some cheese Lunch Tuna cooked with canned tomato, honey and mixed spices, with green beans and broccoli on the side Pre-gym Nuts and raisins or a Nakd bar for energy Post-gym dinner Chicken thighs with peppers, onion, garlic, mushrooms and butternut squash, all roasted in the oven Late evening snack Mackerel and spinach…

Britain’s strongest man and deadlift world record holder Eddie Hall is capable of fearsome feats of power. He attributes his success to an equally impressive diet – and swimming. > The first time I set foot in a gym, I benched 140kg. I was 17. > It’s a running joke in my family that I’ve always weighed my age. So when I was five years old I weighed five stone, at ten years old I was ten stone, at 15 I was 15 stone and so on. I’ve continued adding a stone a year throughout my strongman career, and now that I’m 28, I’m pretty much hitting 28 stone exactly. > It’s all down to swimming. That gave me a great base when I started training in the gym, and…

If you’re looking for the ultimate muscle-building food, eggs stand alone. They have all nine essential amino acids, provide good fats that can prevent overeating, are packed with other healthy nutrients – and they’re cheap. The only problem? Besides scrambling, you don’t know what to do with them. These recipes show you how to use eggs in any meal or as a snack for a variety of tasty (and not always egg-flavoured) dishes you’ll flip over. Dinner Courgette pasta with fried eggs PER SERVING 259 Calories 14g Protein 11g Carbs 19g Fat Ingredients (serves 4) 4 courgettes / 2tbsp olive oil / 250g cherry tomatoes, halved / 2 garlic cloves, chopped / ¼tsp chilli flakes / 1tbsp capers, drained / Ground black pepper / 4 large eggs / 30g chopped…

Here’s the truth: whether you’re trying to burn fat, build muscle, improve your sporting performance or just generally live a healthier lifestyle, what you do in the kitchen is just as important as your hard work in the gym. But getting the right nutrition can be tough, especially if you’re often forced to eat on the go and fit meals around your training regime. Take protein, for example. It’s a key macronutrient that acts as a building block for your muscles, bones, ligaments and even hair. But hitting the minimum requirement of one gram per kilo of your bodyweight daily – or more if you’re trying to add lean muscle – can be problematic. There are plenty of protein-rich foods to choose from, including meat, fish, pulses and dairy, but…

How did Symmetry Breakfast come about? When my boyfriend Mark first moved in, back in 2013, he had a job that was so busy I only ever saw him for 30 minutes in the morning. So I started making those 30 minutes – and our breakfasts – a bit more interesting than just a bowl of cornflakes. Why is breakfast the most important meal of the day? It’s the first, and first impressions count! If you have something delicious that makes you happy, you’ll be in a better place mentally than if you have some crap. Do you think people who eat cereal or toast every morning are missing out? There’s a fine line between comforting and monotonous. I find eating the same things for breakfast every day unbelievably boring,…

Fruit juice too sweet? Plain water too bland? We’ve got the solution: vitamin-infused water. Simply grab a jug or bottle, insert your freshly-sliced produce, fill with water and leave it to sit for 20 minutes. These recipe suggestions from Instagram food hero Kevin Curry – @fitmencook, with a million followers and counting – feature delicious fruit combos that you can eat after you’ve finished your drink for a bonus nutrient hit, as detailed below. What’s not to love? 1 BLUEBERRIES, ORANGE AND RED GRAPEFRUIT Offers high levels of filling, digestion-enhancing fibre. “My go-to drink to improve digestion if I feel bloated,” says Curry. 2 WATERMELON, CUCUMBER AND ROSEMARY Provides bone-strengthening vitamin K. “Instant refreshment and energy.” 3 CUCUMBER, MINT AND LEMON Contains manganese, which helps to control fat-storing blood sugar…

It’s said that abs are built in the kitchen. In other words, your diet plays the leading role in making sure you’re not carrying a layer of lard that’ll conceal the set of rectus and transversus abdominus and obliques you inherited from mum and dad. Nevertheless, how you get active plays a crucial supporting part in carving strong, defined muscles on your stomach’s surface and deep in your core. Endless sit-ups and crunches will leave you cramped in unnecessary agony and do nothing about the belly fat that’s in the way. Instead, this innovative sandbag routine from Andrew Tracey, serial T-shirt avoider and founder of gym-free fitness movement The Nomad Way (wayofthenomad.co.uk), will work your muscles through every conceivable plane of movement for full development. Using the EMOM (every minute…

Lack of thrust “It amazes me how often runners hit the start of a 10km with only long runs under their belts. They lack power,” says Pete Magill, co-author of Build Your Running Body. The Fix To go faster, train faster. “Add race-effort intervals, starting with 12-16 x 400m at 10km effort, with 100-200m jogs in between,” Magill says. “Build up to 8 x 800m at 10km effort. Twice a month, do hill repeats: 30-90sec hard effort uphill, with a recovery walk down of 60-120sec.” Runner’s knee A nagging pain under the kneecap that comes on during a run, or afterwards when bending your knee or walking down stairs, and affects as many new runners as it does experienced ones. The Fix “It’s caused by irritation of the cartilage, especially…

If you’ve noticed a rash of social-media trainers scrambling to add “movement coach” to their profiles recently, you’re not alone. There’s a good reason for it: more and more athletes – with UFC featherweight champ/motormouth Conor McGregor leading the charge – are focusing on training movements, rather than muscles, to improve full-body co-ordination and build real-world strength. Thankfully, though, you don’t need to put yourself at the mercy of a man with a topknot and a full-time Instagram habit. The workout here, designed by bodyweight training expert Todd Kuslikis, will get the job done with minimal fuss and absolutely no chanting. Shirtless selfies: optional. HOW IT WORKS This is a full-body workout, designed to teach your body to work as a unit. Do it at low speed for one round…

If scrawny muscles are the problem, rest-pause is the solution. It’s a practice advocated by Christian Thibaudeau, the man who gets the world’s leading bodybuilders and CrossFitters in Herculean shape. No other training method will lead to faster hypertrophy. That’s because rather than just accumulating fatigue – those two hour-long self-flagellations that leave you broken and blubbing, lacking the strength or cognitive function even to pull your clothes back on (is that just us?) – rest-pause sets help you achieve complete muscle stimulation with only two sets per muscle group. It’s fast, hard and prodigiously effective. If you’re tough enough to handle it, you’ll be rewarded with big gains – and enough energy remaining to stride out of the gym with your head held high. There are three types of…

DIRECTIONS For exercise 2A, pick a weight you can do eight to ten quality reps with. For the first mini-set, raise the weight, contracting the muscle hard at the top of each rep until you reach failure. Rest 15 seconds. Next raise the weight to the point at which your muscles are at maximum tension – usually the halfway point in the lift. Pause here for as long as you can, then rest again for 15 seconds. Finally, get the weight to the top of the lift any way you can (see the “cheat” suggestions in the biceps curl form guide), then lower slowly, aiming for six to eight reps. Rest for one minute, then repeat the process for exercise 2B. Do two total sets of each.…

KNEELING PALLOF PRESS Kneel on the floor holding a cable machine handle or one end of a resistance band in both hands close to your chest. Push out – you should feel resistance trying to tug you to the side. Pause for one second, then pull your hands back in. THREE-POINT ROW The one-arm row works your obliques well, but taking away the bench is an abs-torcher. Start in the top press-up position with your feet wide and holding a dumbbell in each hand. Row one dumbbell up to your armpit, pause, then lower. Try to complete all the reps without the dumbbell touching the ground, then repeat on the other side. ONE-ARM CHEST PRESS Lie on a bench holding a dumbbell in one hand, angling it in slightly to…

6 AM DRINK WATER Getting properly hydrated not only improves physical and mental performance – which raises your game in and out of the gym – but has also been shown to have a direct effect on the mechanisms of carbohydrate and fat metabolism, which translates to an increase of a quarter in the rate of thermogenesis. Result? Your body’s a more efficient fat-burning machine. 7 AM SKIP THE TOAST Muscle tissue is insulin-sensitive, soaking up carbs at this time of day – but, according to research in the journal Cellular And Molecular Endocrinology , so are fat cells. What this means is that while both will be absorbing carbs, in the case of fat cells that carbohydrate will be converted to fat and stored. Have eggs…