Innholdsfortegnelse for July 2016 i Men's Fitness UK

I’ve got some good for you: it is possible to make big changes quickly to how you look with your top off. The even better news: you hold in your hands all the expert advice you need to give yourself the best chance of that happening. Want to build a summer-ready body in less than a month? Follow our 28-day plan to sculpt that V-shape torso that women love and men covet (p127). If you’re already on a plane, reading this as you fly south for some sun, once you touch down (a) don’t clap – the pilot landing the thing is the least you’d expect – and (b) check out our last-minute hotel room workout to look your very best on the beach (p107). The bad news is that…

6.2% The increase in peak power output in elite cyclists after a short 15-minute warm-up as opposed to a 50-minute one, according to the University of Calgary in Canada Science has spoken: high-intensity interval-style bike workouts are a shortcut to better fitness. But to maximise the return on your efforts you still need to execute this type of session effectively. Follow these three high-intensity training tips from cycling coach Paul Butler (pbcyclecoaching.co.uk) to turn the wheels faster. Freshen up “To truly benefit from interval sessions you have to give it your all,” says Butler. “That means you need to be fresh and fully energised so you can attack each interval as intensely as possible.” Don’t plan a long ride or a legs session the day before your HIIT workout –…

30%  of Brits cite money worries as their single biggest source of daily stress, according to research from global market research firm GfK Take a screen break Leaving your TV, DVD player, PC and other electrical devices on standby mode reduces their lifespan, so they’ll need replacing more regularly, and increases your annual electricity bill by up to 86% per year, according to the Energy Saving Trust. What’s more, turning on your TV can cost you even more cash: an hour of box-watching will expose you to around 25 ads, according to the Media Education Foundation, all designed to sell you stuff you probably don’t need. Keep your cool The one appliance that should be working overtime is your freezer. The average British household wastes £700 worth of food a…

Sticking to a diet based around seafood, lean meat, olive oil and plenty of vegetables – similar to that followed by southern Europeans – doesn’t only help keep you lean, it can also prevent premature ageing. Subjects put on this meal plan saw a significant reduction in levels of a compound called C-reactive protein, which is one of the main inflammatory markers linked with the ageing process. Another benefit was reduced bone loss, which occurs as you age. A major analysis in The Lancet Diabetes And Endocrinology journal of 53 studies previously found that a Med diet was more effective for fat loss than a low-fat diet. 98% Of the 131 hot drinks available on Britain’s high streets, 98% would receive a red warning label for high sugar content under…

He’s been at Le Gavroche, his Mayfair restaurant, for three hours doing staff interviews and filming a link for Britain’s Got More Talent, and it’s only 9am. Yet Michel Roux Jr is wide-eyed, energetic and ready to head out for a run in Hyde Park – something he does whenever he can… We’ve heard you should never trust a skinny chef… That’s crap. It harks back to another era. My retort to that? Never trust a fat chef. Why not? They must spend too much time sat in their office eating and drinking their profits. With their fingers literally in all the pies? Exactly, and imbibing too much of the establishment’s booze! I say that tongue in cheek, but it really is important for chefs to be physically fit to…

1 Prioritise the pump When training your arms, your aim should be getting the biggest pump possible through sensible weight selection and perfect form. “If the weight is too heavy you’ll end up using momentum, but too light and there won’t be sufficient tension on the muscle, which is the key to growth,” says experienced bodybuilder John Meadows (mountaindogdiet.com). “You need to select a manageable weight that you can lift and control with perfect form to create and keep tension on the muscles. That gets the blood flowing for the most insane pump possible.” 2 Keep rest short When you’re lifting for increases in muscular strength, you need to get enough rest between sets for your muscles and central nervous system to recover sufficiently to go again. But when training…

Feeling overstressed? If you are, then without wanting to add to your worries, remember that it’s a vicious circle. According to the Britain’s Healthiest Workplace study, high stress and lack of physical activity are causing industries to lose up to 27 days of productive time per employee each year. The pattern’s familiar to every red-blooded gym-going man: a pile-up of meetings means there’s no time for the gym, and a planned evening meal turns into a last-minute mercy dash from Deliveroo. The problem? High-carb living and lack of exercise makes Jack an unproductive boy – and after another day of sluggish email-fiddling and soul-crushing procrastination, the problem’s worse, not better. Time to fix it. Enter Graham Allcott, former CEO and self-proclaimed “productivity ninja”. “I’m not one of those naturally organised…

‘Your Master Actions List ought to contain every action you could do right now for every project you’re working on’ The Projects List A project is any piece of work that needs more than a couple of steps to finish. Getting a new phone, say, isn’t just one thing: it means research, price comparisons, shopping and phone calls. Your Projects List should be for things you don’t need to do daily, but that you’ll need a reminder to check that you’re making progress on - maybe once a week. For any project, decide what outcome you’re aiming for and how you’ll measure success before you write it down. The Master Actions List This is your largest, most dynamic list, and it ought to contain every action you could do right…

Get away from the office “Your working environment may be full of interruptions and noise - pressured, challenging, open and frenetic,” says Allcott. “Your best proactive attention work might need to take place outside of this location.” Discipline your boss into accepting it by explaining that you need to work from home or a café for a day – then make sure you do some of your most productive work that day. Collect good ideas Having methods of capturing good ideas without getting distracted by them is key. Keeping your Twitter’s “Like” button for things you want to reference is one option. Using your phone’s screengrab or an open Google Drive document are others. Schedule procrastination Productivity coaches swear by the Pomodoro timer, named after those tomato-shaped timers popular in…

It’s a must for female figure contestants – but for the gents, not so much. “Most guys are under the impression that a few sets of squats and deadlifts are all the lower-body training they need,” says strength and conditioning coach Bret Contreras. “But targeting your glutes will make you better at running, jumping and most sports, as well as lifting.” The catch? Your central nervous system probably doesn’t even bother activating your glutes for most moves, since you’ve put them to sleep with years of sitting down. But there’s good news: according to a 2016 study, just six days of targeted glute training can alter how much your glutes fire during a workout, letting you lift heavier - and harder. Here’s the Contreras prescription. BANDED FIRE HYDRANT You might…

438 Fewer total calories consumed at lunch and dinner by those who eat eggs for breakfast than those who have cereal You are what you eat. And this old saying stands up when choosing the best breakfast. If you want a morning meal that’ll help shift your spare tyre and improve focus and concentration levels until lunch, you need one that packs a serious protein punch to keep you feeling fuller for longer, unlike a high-sugar cereal brekkie that leads to an energy slump and the temptation to reach for sweet snacks. And according to new research published in the European Journal Of Nutrition, you should go to work on an egg. Subjects who ate eggs on toast first thing reported increased fullness, less hunger and less of a desire…

Amino acids are chains of organic compounds primarily made from the elements carbon, nitrogen, hydrogen and oxygen. More than 500 amino acids are currently known and classified, but only 23 are involved in the process of building proteins. This group is known as the proteinogenic amino acids, which combine into peptide chains (polypeptides) to form the building blocks of a vast array of proteins. BRANCH OUT Nine of the 23 proteinogenic group are known as “essential” because, unlike the other 14, your body cannot create them from other compounds. This means you need to consume these amino acids – phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine – through your diet. Of these, valine, leucine and isoleucine are grouped together and known as branched-chain amino acids (BCAAs). A…

Buying a skillet? Follow the pros and get heavy-duty, hard-to-burn, last-a-lifetime cast iron. It requires extra care, but it’s worth it. “The cast-iron pan can be used as a slow cooker, frying pan, high-heat searer, roaster and braiser,” says chef Michael Ferraro. Not to mention baking dish, pizza stone, wok, paella pan and oven-to-table serving platter. It also lowers the odds of burning your dinner. “Cast iron creates more even heat throughout the pan, so you avoid hot spots,” says executive chef Victor Scargle. Plus the porous surface soaks up flavour, so your meals taste better with time.…

THE BEST TUNA AND SALMON NIGIRI Typically offers a 2:1 protein-to-carbs ratio and a hit of healthy fats, making it an ideal post-training snack. ANY SASHIMI DISH Provides a winning combination of protein, healthy fats, vitamins and minerals. Just watch out for the dressings, which can be high in sugar. CHICKEN TERIYAKI ROLL The healthiest Western addition to a traditional Japanese cuisine, this is an ideal high-protein alternative to fish. THE WORST CALIFORNIA ROLL Should feature real crabmeat and fresh avocado, but more often includes processed fish sticks and cheap mayonnaise. FRIED PRAWN ROLL Can typically feature north of 200 calories per roll with as little as 5g of protein. VEGGIE CLUB ROLL Has one of the worst ratios of carbs to protein, while also packing high levels of sugar…

Jon, brand director #unbalanced After years of training both legs at the same time doing squats and deadlifts, I decided to mix things up with some kettlebell pistol squats to work on my balance and core strength. I held this pose for at least three milliseconds. Ben, deputy editor #pitchperfect I play five-a-side regularly, so I jumped at the chance to get on the pitch at Arsenal FC’s Emirates stadium, thanks to Citroën. And it turns out the small-sided game can’t prepare you (or your hamstrings) for repeated runs up and down the wing on a full-sized pitch. Utterly exhausting. Joe, editorial director #beyourbest I joined a high-intensity class for a new central London gym, Best Bootcamp, as part of its campaign on how to “be your best”. For me,…

DO THIS WHY? 1 Turn up the volume A blast of music that gets your feet tapping boosts alertness and reduces tension, according to the Journal Of Musical Therapy . Love Taylor Swift? Best plug in your earphones. 2 Drink an ice-cold pint Fatigue is often the first sign of dehydration, and a drop of just 1-2% of bodyweight as water impairs brain function, according to Tufts University. Drink as soon as you feel energy dwindle. 3 Peel a banana Don’t scoff a sugary snack – grab a banana. A study at Appalachian State University found them as effective as a sports drink but with added benefits of fibre and energy-releasing vitamin B6. 4 Stretch your legs Decrease tiredness by 65% and increase energy levels by 20%…

“When you’re trying to add lean muscle mass you need to eat a calorie surplus each day to give your body the energy to function and grow. The calories alcohol provides are nutrient-poor empty ones. A pint here and there isn’t a big problem, but too much too often will result in fat storage at the expense of muscle gain. Besides, who wants to train with a hangover?” “There’s a reason it’s called a beer belly: high alcohol consumption increases body fat through the calories in booze (on top of the poor food choices you make when drunk or hungover). To get lean as quickly as possible, avoid the demon drink altogether. If you must drink, do as I do and stick to clear spirits with a zero-calorie mixer to…

1 LEVEL UP “Lowering the bar to nipple level allows you to lift the heaviest weight because it keeps your shoulder and elbow joints in their strongest and most stable position.” 2 GET ENGAGED “Bracing your core, tensing your lats and glutes, and arching your lower back will increase how much weight you can put on the bar by keeping your body as stable as possible.” 3 BREATHE EASY “Inhaling deeply as you lower the bar then exhaling forcefully as you press it back up will keep your torso stable, so lifting a heavy weight feels slightly easier.”…

IT’S NOT A RACE “The bad experiences people have when running mostly stem from going too fast,” says Roux. “Don’t compare yourself with others. Go at a comfortable pace and you’ll find you aren’t just trying to get the whole ordeal over with.” CHOOSE A TIME (AND STICK TO IT) “Having a regular running slot makes it easier to form a habit. Run to work if you can. You’ll feel energised when you arrive and can use the time on the way back to de-stress after a hard day.” SKIP SUGARY DRINKS ‘‘Sugar is the enemy and we need to be wary of it. It’s quickly stored as fat and, unless you’re running for more than an hour, necking an energy drink will sabotage any weight loss effect from the…

WHAT MOTIVATES PEACOCK WHEN HIS WILLPOWER BEGINS TO WANE? “TO IMPROVE AT SOMETHING EVERY SESSION, NO MATTER HOW SMALL” Jonnie Peacock was just 19 when he won gold in the 100m T44 final in 10.90 seconds at the 2012 London Paralympic Games, and he’s determined to retain his crown this summer in Rio. MF caught up with the Team GB star to quiz him over life’s big questions. What’s the one thing you make time for every day? Epsom salt baths for recovery are ridiculously good. It’s basically a soak in magnesium for muscle relaxation. Nature or nurture – did you inherit or build your body? My grandad played football and was called “pocket rocket” because he was small and fast. That’s probably helped but I’ve…

1 Windscreen wiper Sets 3 Reps 25 each side Hang from a pull-up bar and contract your abs to bring your legs up to your hands. Keeping your core braced, twist your body to bring your legs left and right in an arc. 2 Gym ball stir-the-pot Sets 3 Reps 8 sach side Get into a plank position with your feet wide apart for balance and forearms on a gym ball. Slowly circle your hands in one direction for all the reps, then switch sides. The bigger the circle, the harder the test. 3 Barbell roll-out Sets 3 Reps 10 Kneel, grasping a loaded barbell on the floor with your hands wide apart. Keeping your core strong, roll the bar forwards as far as you can without collapsing, then roll…

10 PULLUPS Start hanging from a bar with your hands shoulder-width apart, then pull yourself up until your chin’s above the bar. A bit of kick when you start to get tired is acceptable. 10 PRESSUPS These are strict: chest to the floor at the bottom of the move, arms straight at the top. Don’t place your hands out too wide. 10 DIPS Parallel bars or rings are best if you’ve got them, but a pair of chairs will do at a push. Lower yourself until your upper arms are parallel to the floor, then push back up. 10 SQUATS Squat down as low as you can – your hip crease should be below your knee at the bottom of the move. Drive through your heels to stand up. 10…

Identify your triggers Different people cope well (and badly) with different situations. “Three key stress areas typical to most people are panic about being overloaded with work, lack of clarity about what to do, and making difficult decisions,” says Allcott. Take five minutes to rate from 1-5 how worrying each of those is, and you’ll know where to focus your efforts. Get some perspective It’s easy to think that everyone else is moving faster than you and achieving more, especially if you’re paying attention to their social media feeds. Think about the face that you present to the world versus any negative feelings you might actually have, and remember that other people are doing the same. Tackle those triggers Now use your list: what’s the first step towards addressing the…

Rethink connectivity Checking email and social media is comforting because it feels like making progress. It isn’t. First step: turn off every sound and graphic that nags you to check new emails. Change your mindset from “checking” to “processing”. Every time you open your inbox, your aim should be to process what’s there, not to simply see if anything’s new. Use the Ds Your new mantra: Delete, Do It Now (if it’ll take less than two minutes to handle), Do It Later, Delegate or Decide that it doesn’t need an action, but can be filed - either for future reference, or to check that someone else has followed up on it. Set up an email ‘death row’ Move every email more than six months old into its own folder. Add…

Hijack desks Make your meetings one-to-one and send an email asking permission to pop by someone’s desk. If they don’t respond (or they’re avoiding you), just turn up at their desk - if nothing else they’ll be keen to get rid of you, reducing the padding that makes up room-based meetings. Try MBWA Management-By-Walking-Around is a consensus-builder for people who are short on time: walk between your building’s departments two or three times a week, carrying a notebook if necessary to capture any actions or ideas you need to follow up. Think sky-level The problem with most meetings is that they’re focused on detail, not the big picture. When they’re unavoidable, use them to focus on questions like “What’s important here: quality or cost?”’ or “What’s the general approach?” Once…

It’s the new stretching - except that where your pre-five-a-side toe touches just work the muscle, mobility work aims to address your ligaments, tendons, fascia and joints. And if that sounds a bit too candlelit-yoga for your tastes, consider that MMA fighters and NFL players are finding just as much value in mobility work as people whose most hazardous activity is the school run. For the deskbound modern man, of course, the biggest problem is the office-drone slouch: sitting with a bent upper back, slumped shoulders and a neck that juts out, which causes tight traps, pecs and (sometimes) upper abdominal muscles. Use this mini-circuit, courtesy of strength coach Chad Waterbury, to make a start on fixing it. WALL SLIDE Stand against a wall and hold your hands up against…

With barbecue season upon us, we’ve got some recipes that’ll make your outdoor cookfest the envy of all your friends and neighbours. The meals here are taken from Grilling For Heroes – a crowd-funded cookbook packed with advice from food bloggers and grill enthusiasts – and all contain healthy fats and unprocessed carbs to ensure you can work on your abs as well as your tan. Grilled corn with honey-basil butter Ingredients (serves 4) 4 sweetcorn cobs 2tbsp unsalted butter 1tbsp thinly sliced basil 1tsp honey Sea salt, to taste To make Preheat your grill. In a bowl, stir together the butter, basil and honey. Spread the butter mixture on the cobs until covered. Grill the cobs over medium heat until lightly charred and tender. Remove the corn from the…

CONCENTRATE whey protein is typically lower in fat than other forms and has higher amounts of carbs from lactose, the type of sugar found in milk products, and bioactive compounds. Protein content by weight can be anywhere between 30% and 90%. ISOLATE whey protein is processed to remove fat and lactose, but it’s also lower in health-boosting bioactive compounds. Protein by weight content is 90% and higher. HYDROLYSATE whey protein is pre-digested and partially hydrolysed, which means water is added during the production process to break down the constituent compounds. This makes them easier for your body to digest but also increases the cost. NATIVE whey protein is the purest form because it is extracted directly from skimmed milk rather than being a by-product of cheese production like concentrate and…

THE CLASSIC VINTAGE GRISWOLD NO. 8 SKILLET Cast iron gets better with age. “My pick: the oldest pan possible,” says chef Robbie Wilson. “Look for one at a car boot sale or online.” Griswold, US-made from 1865 to 1957, is the gold standard. £66, etsy.com/uk THE ANTIQUEMODERN LODGE 26CM ROUND SKILLET You can trust a company that’s been forging cast-iron cookware since 1896. This affordable option is preseasoned, so it’ll resist sticking and rust from day one. £30, ocado.com THE CONTINENTAL LE CREUSET SIGNATURE BURGUNDY SKILLET Skip the serving dish — this 23cm French-made, wine-hued pan deserves a spot on the table. It’s enamel-coated, so it doesn’t require seasoning. £90, surlatable.com…

1 AIRZONE LOWE ALPINE PRO 35:45 Lowe Alpine’s AirZone technology is a highly breathable air-back system designed for hiking in all seasons. This backpack comes in two sizes and offers comfort, support and stability as well as a detachable rain cover, unique walking pole “Tip Grippers” and hip belt pockets. A must-have for hiking in 2016. www.lowealpine.com 2 MUSCLE HIGH-PROTEIN FOODS MEALS You will love these freshly prepped meals made by award-winning chefs. Created to suit your macros, every meal contains 50-70g protein – and they taste amazing eaten cold or hot (microwave in four minutes). Only available from MuscleFood.com from just £4 per meal. www.musclefood.com 3 LEMON MUSCLE CRUNCH FOOD BAR Try these Lemon Crush Bars, freshly produced by expert bakers. The delicious, zesty lemon crunches are coated in…

1 BLOCK PULL DEADLIFT SETS 3 REPS 6 Rest a weighted barbell on raised blocks or steps to shift the emphasis to your lower back. Get into position close to the bar and take a double overhand grip. Plant your feet and initiate the move with your legs, keeping your chest up and core braced, pulling the bar up and pushing your hips forward. Reverse the move to the start. 2 WEIGHTED BACK EXTENSION SETS 3 REPS 12 On a back extension bench, adjust the height of the pad so your upper thighs can rest comfortably on it. Keeping your chest up and your core engaged, hug a weight plate to your chest and lower your torso slowly, bending at the hips. Use your lower back, glutes and hamstrings to…

If you want to shift your spare tyre, it’s sometimes tempting to over-complicate matters by trying to be too clever with your training. But as with most things in life, simplicity is the secret to getting real results. And that’s the case with this one-kit kettlebell circuit: one weight, five moves, unrivalled fat-burning potential. This workout couldn’t be easier to follow, takes just 12 minutes, will send your heart rate soaring, and makes your body burn away fat stores for hours after you’ve taken off your trainers. HOW IT WORKS This circuit starts with three multi-joint compound lifts to work your major muscle groups, especially your legs, glutes and core, and get your heart rate sky-high. Then come two unilateral (single-arm) moves to increase the workload on your shoulders, chest…

‘The rower is hard work but by giving it your all you can make some big improvements to your fitness and body composition’ When did you last do some cardio training in the gym? Whenever it was and whatever your reason – a high-intensity bout to burn fat or a longer, slower session to improve endurance – we’d wager that you used a treadmill. And if all those machines were busy your next stop was a stationary bike. But why are treadmills and bikes always the most popular cardio kit? After all, you can easily replicate the benefits of treadmill running in the great outdoors, or take your bike on the open road instead of staring at repeats of Cash In The Attic on a dusty gym TV – especially…

Summer is just around the corner – yes, really – and when the sun finally shows up you need to be ready to whip your shirt off without a second’s thought. And that’s exactly what you’ll be able to do if you follow this fat-blasting and muscle-building training plan, devised by the experts here at Men’s Fitness. This four-week workout is designed around supersets and trisets. These will create the stimulus for your body to add maximum muscle mass across your torso, while also producing the intensity for your body to burn away excess body fat. The result will be a wider chest, back and shoulders, and bigger arms, with a smaller belly and narrower waist, giving you that coveted V-shaped upper body. HERE’S HOW THE PLAN WORKS Following this…

36% The increase in the rate of fat burning from short and intense cycling sprints over longer and slower sessions, according to the University of Guelph in Canada Between long hours at work and an energy-zapping commute, finding time to train during the week is tough. But you only need to put aside ten minutes per day to reap serious fitness rewards, according to research from Canada’s McMaster University. Subjects who performed three 20-second all-out cycle sprints – with two minutes of easy pedalling between them, after a two-minute warm-up with a three-minute warm-down – three times a week for 12 weeks reported the same cardio fitness and insulin sensitivity improvements as those who did sessions of 45 minutes of moderate-pace cycling, even though the second group did five times…

10%  of your RDI of vitamin D is found in an egg yolk, along with vitamins A, B6, B12, E and K If you often come up short of the UK government’s recommended five-a-day fruit and veg target, then the least you can do is start eating the portions you do manage alongside eggs. That’s because doing so will increase the amount of essential nutrients your body absorbs, according to new research from Purdue University in the US. Researchers found that absorption of carotenoids, a health-boosting compound found in veg such as carrots, peppers and tomatoes, increased by between three and nine times when the vegetables were eaten with three whole eggs. Omelette, anyone?…

250 The number of calories in a pint of 5% lager – the same as a slice of pizza You’ve ditched your morning croissant, swapped your lunchtime crisps for an apple and replaced white bread, rice and pasta with wholegrain versions. But does your spare tyre still refuse to shift? You might have a drinking problem. A study published in the American Journal Of Clinical Nutrition found Americans drink 400 calories a day, which is 2,800 a week – the equivalent of an extra large pepperoni pizza. Considering UK diets are similar to those in the US, that’s going to derail your fat-loss efforts. Swap a 250-calorie pint of beer for a 55-calorie spirit and diet mixer, a 180-calorie cappuccino for a ten-calorie Americano, and a 150-calorie orange juice for…

400 The number of calories you’ll burn during a fast 30-minute front crawl swim Body balance “Keep your head as still as possible, moving it only to the sides to take a breath, with the waterline just above your eyebrows,” says Parry. “Keep your body straight and horizontal from head to hips to stay streamlined and decrease drag through the water.” Reach out “Stretch forward with each arm and re-enter the water fingers first, keeping them fully outstretched, straight and tight together,” says Parry. “Use the full length of your arms and keep each stroke as smooth as possible.” Quick breaths “Breathe out underwater and turn to the side to take in air every three or five strokes, to maintain an even stroke,” says Parry. “Breathing both in and out…

It’s official: summer is finally upon us. And although Britain’s showers-to-glorious-sunshine ratio leaves a lot to be desired, a quality pair of sunglasses is still an essential seasonal investment. The key to rounding off your summer wardrobe in style? Picking a pair of specs that work with your features rather than against them. 1 Oval face The most versatile of face shapes. If everything’s in proportion, you can afford to experiment with different styles. Our pick? Paul Smith’s understated but effortlessly stylish square/round hybrid frames. £174 davidclulow.com 2 Triangle face If you’ve got a broad forehead but a relatively narrow chin, your best bet is cat-eyed glasses that will accentuate your David Gandy-esque cheekbones. The catchily-titled PO8139S from Persol also come with special anti-glare lenses to keep the sun’s…

If you think a shirt is just a shirt and a well-cut one is a waste of money, think again. When women in a recent survey were asked what gave guys sex appeal, 85% said that a man with impressive dress sense is sexier than one with an impressive bank balance. So spending a bit more on some classic pieces could make up for a lack of millions in the bank. And besides, as our fashion expert says, going for quality will save you cash in the long run because the items last for years. “At Norton & Sons our mantra is about creating something that if you look at it in five years, you’d say, ‘I’d still wear that’ rather than, ‘What was I thinking?’” says Nicholas Hammond (nortonandsons.co.uk).…

FAMILY AFFAIR Liam Hemsworth’s rise to Hollywood hero had humble beginnings: he didn’t tread the boards so much as lay them, spending six months on his knees as a labourer before following his older siblings, Luke and Chris, into acting. He made a guest appearance in 2007 on Home And Away before joining Australian soap rival Neighbours later that year in a recurring role as surfer Josh Taylor. SIBLING RIVALS In 2009 he was set to appear with Sly Stallone in The Expendables, but his character was later written out. Just hours after he found out he was called to screen test for the lead in Thor, but missed out to big brother Chris. Liam later told the Melbourne Herald Sun, “We are brothers and we are always competitive, but…

‘Throw away or recycle any piece of paper containing material that’s easily available on the web’ Be ruthless Throw away or recycle any piece of paper containing material that’s easily available on the web, including archived newspapers or magazines. Emphasise keepsakes and things you’re likely to need physical copies of – certificates, say, and proofs of address. Have a ‘good ideas park’ This is your dumping ground for things to browse, try or watch when you’re stuck for ideas for the future. It could be an app-curated list, or just a cloud-based document. Include a sub-list for music/film/ YouTube recommendations for when you need entertainment or have a spare ten minutes. Write checklists For any regular activity, they’ll save on brain-space. Keep them for your weekly shop, assignments you have…

‘Think of attention, not time, as your new currency and split it into proactive, active and inactive phases’ Understand attention It’s a more limited resource than time. It’s easy to recognise that your attention’s failed if you’re on Twitter for six hours a day, but if you expend 80% of your attention going to meetings then don’t be surprised if you have no attention left for other things. Think of attention, not time, as your new currency and split it into proactive, active and inactive phases. Aim to do your best work during your bursts of proactiveness, and save the grunt work for inactive time. Work out your timetable On paper, map out an average day: start and finish times, breaks, and any work you do before or after your…

Be honest: you know you should spend more time on this than that cursory quad stretch while you’re waiting for the squat rack but, unlike the brunch-and-cosmos crowd, you don’t have time to spend half an hour on elaborate figure-four stretches every workout. The solution? Focus on a simple, repeatable set of bang-for-your buck exercises, targeted where you most need them. “Many of us have issues with tight, dysfunctional hips,” says Jarlo Ilano of gymnastics programme Gold Medal Bodies. “Working on them consistently for a while will give you a base for good movement.” Start doing the three moves here daily: move in and out of the “stretched” position ten times, hold for 30 seconds, then shake it off and repeat once. Remember, better depth in your lunges and squats…

HYDRATION “I fill up a two-litre bottle and finish it by the end of the day, with another two litres if I train and sweat lots,” says Tanner. “I know I haven’t drunk enough if I go into slow motion on the treadmill before my weights session. It doesn’t happen often, but it would if I didn’t track my intake.” NUTRITION It’s about more than just carbs and protein. “It’s about digestion - and what works and what doesn’t work goes in my training journal,” says Tanner. “If I feel bloated after a particular type of food or drink, I won’t eat it again pre-workout - and I’ll be careful about using it for recovery.” SLEEP “If you aren’t well rested, your body won’t recover from one session to the…

Whey protein helps rebuild muscle tissue damaged by exercise, and can be taken as a muscle-building snack between meals If you want to build muscle and burn fat to transform your body, there’s no getting around it: you need to eat more protein. Not only it is required to repair and rebuild your damaged muscles from training, but it’ll also keep you feeling fuller for longer so you stay away from sweet snacks. But eating half a cow or an entire day’s egg output of a brood of chickens to get your protein isn’t practical – as well as being expensive, it’s also mindbogglingly boring. That’s why a protein shake can make a big difference in helping you hit your daily protein target in the most time-efficient, cost-effective and tasty…

CREATINE  This organic compound powers cells and has been shown to improve effort during high-intensity training like lifting weights. L-CARNITINE  Often added to “diet” whey products, this amino acid mobilises fatty acids from fat cells so it can be used to provide energy. ENZYMES  Enzymes or probiotics help your stomach break down specific compounds for better digestion and nutrient absorption.…

You probably think your “frying” pan is bad for you, but as long as you don’t drop it on your toes a solid skillet lets you whip up some healthy and delicious muscle-building meals. In fact, when used right, it’s the only pan you need to need to make a healthy and tasty meal from start to finish. So if you don’t have much time or space at home to cook dinner – and don’t want to go down the unhealthy ready meal or takeaway route – a single skillet is your waistline’s best friend. “A CASTI RON SKILLET CAN BE A SLOW COOKER, FRYING PAN, HIGHH EAT SEARER, ROASTER AND BRAISER,” SAYS CHEF MICHAEL FERRARO “The one-pan concept really keeps clutter down and facilitates a quick clean-up,” says Carla…

Considering we’re an island nation, we Brits have a pretty poor record when it comes to eating enough fish. We should have two portions a week – one white fish and one oily fish – according to the nutrition authorities, because it’s an excellent protein source that’s also full of health-enhancing omega 3 fat. On average, though, each of us only manages one-third of a serving per week. Yes, the tradition of fish and chips on Friday remains across the country. But a cod or haddock fillet deep-fried in batter accompanied by chips and mushy peas isn’t the best way to get fish’s numerous health benefits. So how can you increase your fish intake easily? The answer could be sushi. The nation’s growing appetite for both foreign cuisine and healthy…

152% The increase in muscle protein synthesis in the hours after weight training when resting for five minutes between sets rather than 60 seconds If you want to build muscle size and strength faster, you need to take your time. While short rest periods between sets improve cardiovascular fitness and accelerate fat loss, longer rests between heavier sets increase muscle protein synthesis (the process through which new muscle mass is built) in the hours and days after your session, according to a study published in the journal Experimental Physiology. If you’re new to weights the authors recommended resting for up to five minutes between sets, and then gradually decreasing the time as you become stronger to bust the muscle-building plateau.…

Is your gym’s weights room always packed to the rafters? Don’t waste another second – head outside to make gains while the sun shines with this full-body sandbag workout from MF’s DIY training specialist Andrew Tracey (wayofthenomad.co.uk). “Sandbags are cumbersome because the contents are constantly moving around, but that’s why they are so effective,” says Tracey. “All your abs and lower-back muscles must be fully engaged to support your legs and torso as you squat, clean and press your way to a stronger, leaner body.” Make your own with Tracey’s guide (below) and never wait for the weights again. HOW IT WORKS This is a punishing 30-minute EMOM workout using nothing but a sandbag and bench. EMOM stands for “every minute on the minute”, meaning you lift at the start…

“Before you start any session you need to know how to use the rower correctly and safely so that every stroke is efficient and effective,” says Eastham. “So many of us now spend all day sitting down – on the way to and from work, and hunched over a desk when we are there – which causes tight hamstrings, rounded shoulders and switched-off glutes. That’s a bad start. Work on your posture and correcting muscular imbalances and weakness and you’ll be ready to row.” THE STROKE Each stroke is divided into two parts: the drive and the recovery. The drive is the work portion of the stroke, while the recovery is the “rest” portion of the stroke where you prepare for the next drive. Start the drive by pushing your…

To get the full effect from these workouts you need to stick to the 2010 tempo code for each exercise. This means you take two seconds to lower the weight, don’t pause at the bottom of the move, take one second to lift the weight again, then no pause at the top before lowering. Each rep will take a total of three seconds, and this accumulation of time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles - not momentum - do the work, and move through a full range of motion.…

What are you expecting from the Australians when you play them this summer? They probably lead the world in terms of skill and the pace that they play the game at. And they play on a hard track as well so we’re going to have to get up to speed. June is the end of our season so we haven’t got any time to get any fitter. I think the biggest challenge is to pick some of the lads up who have had a World Cup pre-season, a Premiership season and European competition. There are going to be some tired guys. I’ve had four months off this year so I’m pretty well rested but at least half the squad have played a lot of rugby. For me, as captain, I…