Innholdsfortegnelse for August 2016 i Men's Fitness UK

There’s a meme that’s currently popular among the fitness community on Instagram which claims that food is the world’s most abused drug while exercise is its most under-utilised medicine. Unlike most memes, especially the “motivational” ones that only motivate me to log out of my account, this one I like. It’s all too easy to try to eat yourself happy and all too hard to drag yourself to the gym when life’s got you down. After all, if you’re feeling on top of the world, chances are you’re going to have an amazing session. It’s another story when the world’s on top of you. But as new research shows (p11) exercise, especially outdoors, is the quickest and easiest way to turn your frown upside down. And when you’re happy it’s…

9% The increase in muscle fibres activated per stride when running uphill compared with flat ground at the same relative intensity, according to a University of Georgia study “Trail running is completely different from road running and you’ll get some new aches and pains after your first few runs,” says Britton (robbiebritton.co.uk). “But your body will soon adapt, and the beauty is that trail running will make you a much better runner when you return to the road.” Here’s what else you need to know. Get in gear “The correct footwear is essential – road runners won’t cut it, especially on wet and muddy ground when you need extra grip and stability,” says Britton. “You also need to dress for all possible weathers – the farther off the beaten track…

THE MUSCLE-BUILDER There’s around 21g of muscle-building protein in 100g of lean beef mince, which is enough to make one meaty burger. Two eggs, one to bind the mince and another for frying and adding to the bun, adds another 14g of protein, and two grilled rashers of bacon another 6g. Add a big fat slice of tomato, lettuce and any other veg or leaf you fancy, and stack it all up in a wholemeal burger bun. THE FAT-BURNER Swapping beef for turkey mince, which is naturally leaner, reduces the fat content. So you get a low-calorie burger that still packs a big protein hit – and protein also helps you lose fat by keeping you fuller for longer between meals. Add chilli and other spices to the mince for…

“Most coffee drinkers down a cup as soon as they wake but waiting a while may provide greater benefits. Cortisol levels are highest first thing – it’s what wakes you up – and coffee has been shown to elevate cortisol and prevent it from falling. Having your first cup at work gives your cortisol spike time to flatten out, so the mental and physical benefits kick in to greater effect.” “A coffee 30 to 60 minutes before training will reduce your perceived rate of exertion, which means you can exercise harder for longer. Caffeine also increases the rate at which you burn fat, and increases focus and concentration. But don’t have one after your session: it will raise cortisol levels already high from the stress of training.” “Most of us…

Only one-third of British people meet the government’s recommendation of five portions of fruit and veg a day, with the average adult eating just four servings daily. Of those who don’t hit their target, 22% blamed cost, 22% said they didn’t care enough about their health, and 16% simply didn’t know how to incorporate more veg into their diet, according to a YouGov survey of 10,000 people. If you do care about your health, and want to lose weight, eat more high-fibre, low-starch veg, such as broccoli, and limit your intake of high-sugar fruit-based juices and shop-bought smoothies.…

1 think in cash to save cash When you’re about to buy something on credit card, imagine taking the same money out of a cash machine. would you still want to spend it? only if you would should you go ahead and buy the item. 2 break the negative cycle If you want to get better at saving, it’s no good just saying you’ll turn over a new leaf. appreciate that the same patterns repeat themselves and find a new way of doing it instead. 3 be objective when selling If you are setting an asking price for something that you want to sell, imagine that you don’t own it. 4 always start a negotiation In negotiations, always name your price before the other person does, unless you really have…

Men’s Fitness has teamed up with Brut Sport Style, the new range from iconic male grooming brand Brut, to give away a pair of tickets to a reader to watch international cricket at the Kia Oval this August. The winner and their guest will enjoy a day out to day two of the 4th Investec Test between England and Pakistan at the Kia Oval on Friday 12th August – plus a set of Brut Sport Style goodies. English cricket legend, James Anderson (pictured) is the Brut Sport Style ambassador and he defi ne s the casual yet refined man that the fresh, intense Sport Style range caters for. #MANOFSPORT To enter this competition and for T&Cs, visit coachmag.co.uk/brut…

Once upon a time, the winner crossed the line and peed in a cup, and it was as simple as that. But that didn’t stop athletes doping every other day of the year, nor did it stop them substituting their own urine for someone else’s (sometimes clean urine back into their bladder through the urinary tract). These days, athletes have rigorous out-of-competition tests that can happen at any time. The system can still be cheated, though. Tyler Hamilton, onetime lieutenant to Lance Armstrong in the US Postal Service team, explains in his book The Secret Race how dopers could avoid tests when they knew they were “hot” (in a detectable state), sometimes taking off to faraway training camps, sometimes jumping out of a window. Now-banned doctor…

BlueFIN TuNA Known as hon-maguro at the sushi bar, this is being perilously overfished in the Pacific due to high Japanese demand. (The Atlantic bluefin is hurting as well.) Bottom line: it ’s tasty as hell – but if you eat it, that ’s probably where you’re going. OrANge rOughy The endangered orange roughy (aka deep sea perch), whose mild flavour is easily matched by any number of sustainable options, is a bottom-dweller caught by trawls–huge nets that disturb important parts of the ocean floor and also snare large amounts of by-catch. ShArk These top-of-the-chain predators crucial to the marine ecosystem are preyed on by trawlers, fishers hunting them for shark-fin soup, and individual arseholes. Also, shark meat is high in mercury, which can damage the central nervous system –…

TECHNIQUE 1 The bake Baking is simple, foolproof and mess-free. It’s also easy to do in large quantity at once, it doesn’t stink up the kitchen and it’s healthy because little extra fat is needed – in fact, you can get away with using no oil at all. Plus, pretty much any fish can be baked (just adjust the time based on thickness). To get you started, follow the instructions below to bake salmon with lemon and dill, sea bass with lime and basil or rainbow trout with orange and oregano. INsTrUCTIoNs Gently toss 500g of fish fillets with 2tbsp each of olive oil, fresh citrus juice and minced herbs, plus salt and pepper to taste. (For more flavour, you can add some minced garlic, sliced onion, grated ginger or…

We know most gym-goers love canned sardines, that convenient and tasty protein-rich staple. Sadly, though, it turns out most reliable seafood-watch groups strongly advise against buying them. They’re overfished, which is threatening not only sardine populations but also Mediterranean food chains. Here are a few terrific eat-anytime alternatives. Kingfisher red salmon Wild Alaskan and Canadian salmon is your tastiest and most sustainable option, and Kingfisher’s is canned from fresh fish to retain its natural flavour and succulent texture. £2.20 per 213g can, tesco.com Fish4Ever mackerel fillet in oil Mackerel, with its high levels of omega 3 fatty acids and vitamin D, is in the same family as tuna, but these rich, sweet, sustainably caught fillets have none of the chalkiness of most canned tuna. Pile them on bread with a…

“The average meat content in a typical sausage barely scraped past 60%” “To eat well in England, you should have breakfast three times a day,” said the writer W Somerset Maugham in the late 19th century. And if it’s hearty food you’re after, there’s nothing quite like a full English in a greasy spoon. But even the biggest fry-up fan probably wouldn’t think a plateful of sausages, bacon and eggs is the healthiest way to start your day. However, that unhealthy reputation stems from a number of nutritional perceptions that have been challenged in recent times, such as fears over eating too much saturated fat and processed meat, and links between egg intake and dangerous cholesterol levels. So perhaps it’s not entirely deserved. Firstly, there is increasing evidence that saturated…

Q WHY IS THE PULL-UP IMPORTANT? A “It’s the ultimate test of upper-body muscular strength and one of the very few bodyweight moves that works your back and biceps,” says former Royal Marines PTI Sean Lerwill. “A lot of guys get fixated on their bench press best, but I think your total pull-ups effort is a far better indicator of a strong, stable and functionally fit upper body that has real-world performance capability.” Q HOW MANY SHOULD I BE ABLE TO DO? A The Potential Royal Marine Course (PMRC) requires you to do three full pull-ups to stay on the course, while 16 gives a maximum point score. “A guy in good shape should be able to do about six perfect-form pull-ups at a slow and controlled tempo, with an…

1 HangIng leg raIse WHY This move (pictured) works your lower abs and deep-lying core muscles. Do three sets of 12 reps, keeping each rep slow and controlled. HOW Using an overhand grip and keeping your chest up and legs straight, slowly raise your legs until they’re parallel to the floor. Lower slowly to the start. 2 HangIng knee raIse WHY Having bent legs makes this move easier than when straight, so do it as the second move in a superset or on its own. Do three sets of 25 reps. HOW Hang from the bar with an overhand grip. Keeping your chest up slowly raise your knees to your chest. Lower until your legs are straight again. 3 rotatIng knee raIse WHY It’ll work your lower abs and side…

Resistance bands rarely have pride of place on a gym floor, often tucked away in a dusty box underneath yoga mats. But that’s good news for you, because it’ll be easy to get your hands on this brilliant and versatile bit of kit that can enhance your workouts – and can be used at home or on the road. “Bands place continuous tension on the muscle being trained, unlike free weights where there’s only tension on the lifting part of a move, so they force more muscle fibres to be recruited during every stage of every rep,” says trainer Bradley Simmonds. And because they don’t rely on gravity like all other kit they can also be used for exercises that mimic natural movement patterns, such as band pull-aparts, to strengthen…

+ STRIP AWAY BELLY FAT + DEVELOP SUPERSPEED + BUILD ENDLESS ENDURANCE + ACCELERATE RECOVERY We’d wager that most of your gym’s stationary bikes get used in one of two ways: either as the cardio kit used to warm up before and then warm down from a weights workout, or for a standalone session of simple, effortless pedalling until boredom sets in. But these bikes can be used as highly effective training tools – so long as you don’t just hop on and go through the motions. Cycle smarter with one of these goal-specific sessions, put together by Tom Eastham, a strength and nutrition coach based at W10 Performance in London. They will help you improve endurance, burn body fat or enhance your road-racing speed when you get back to…

2UNDR The 2UNDR range provides more support than a standard brief with the most comfort and style man has ever experienced. 2UNDR features the revolutionary Joey Pouch to separate your most valuable assets from your body and reduce unwanted skin-on-skin contact, which means less chafing and an altogether more luxurious feel. CONTACT www.2undr.eu | Email: info@2undr.eu or phone 033 33 583 151 Get free postage with offer code MENSFITNESS CRACKER DRINKS Skinny by name but not by flavour. Finding a natural thirst-quenching drink, low in calories but high in vitamins and fruit is not easy. But Cracker Drinks’ new Skinny range offers just that. And it tastes delicious. This vitamin-enriched drink will provide all the goodness of vitamin C and fibre you may find in 100% orange juice, with…

THE THEORY In this four-week plan you do four 20-minute workouts a week. Each workout is a six-move total-body circuit, meaning that all your major muscle groups are worked in every session to increase the speed at which you build muscle and burn fat, and you only rest after the last move has been completed. This high-intensity circuit approach is one of the most effective methods of transforming your body as quickly as possible because it exerts your heart, lungs and muscles. THE WORKOUTS For the first two weeks of this plan you’ll do a total of four circuits per workout, which increases to five circuits per session in the final fortnight. While the total number of circuits is the same in weeks 1 and 2, and again in 3…

Jon, brand director #HitTheBar I’ve always found crunches a bit boring, so I was looking for a new way to train my abs that could also keep my mind occupied. That’s how I found myself under an Olympic bar doing Turkish get-ups, a move that tests both your core strength and shoulder stability. Ben, deputy editor #SwimBikeRun Having finally mastered the front crawl aged 31, I put my new swimming skills to the test at the Ardingly Sprint Triathlon. It started with a 400m swim in a pool, rather than open water, making it ideal for first-timers like me wanting to dip their toes (and heads) in the water. Visit hedgehogtri-events.co.uk. Joe, editorial director #FeelTheBurn In an attempt to add size to my arms, I’ve been lifting lighter to hit…

DO THIS WHY? Hit the gym Exercise is as good for your mood as for your muscles. People who work out report greater feelings of happiness and better productivity, according to a new study from the University of Bristol. Eat an orange The scent of citrus fruits can lift mood and increase your sense of positivity, according to the journal Chemical Senses . Take your time peeling it to soak up as much of the smell as possible. Make a donation An altruistic act, such as donating some spare cash to charity, improves your sense of wellbeing and overall life satisfaction, as shown by research from the University of Exeter. Treat your partner Money can’t buy happiness – but treating your friends and family can instantly increase…

169% The increase in blood flow to erogenous zones in women immediately following a 20-minute bike workout, according to the University of Texas Just a couple of hours of exercise a week is all it takes to significantly improve your skills and stamina between the sheets, according to a new study published in the Journal Of Sexual Medicine. Of the 300 subjects in the self-reported study those who performed the most physical activity each week saw the greatest improvements in their quality and frequency of erections and orgasms, while those who did the least exercise reported lower sexual function and satisfaction. Those who recorded the most significant improvements were those who performed 18 “metabolic equivalents” or METS of exercise per week, which equates to two hours of strenuous training, 3½…

1 Shoulder complex Sets 3 Reps 15 each move Stand on the squidgy side of a Bosu ball while holding light dumbbells. Using your core to keep your balance, do 15 front raises, then 15 lateral raises, then 15 overhead presses. 2 Leg complex Sets 3 Reps 15 each move Do 15 barbell squats, followed by 15 unweighted squats on a Bosu ball for an added balance test, then 15 dumbbell lunges on each side. 3 Dune sprints Sets 8 Distance 20m Ideally do this on the beach for the added leg drive you need to run in the sand. Alternatively use a hill. Sprint up powerfully, then walk down slowly. Andrew Cotton is an ambassador for Sharp’s Brewery, which is offering six winners and their guests the chance to…

If you want to perform like a professional endurance athlete, whether your favourite discipline is cycling, running or swimming (or all three), you need to eat like a pro as well as training like one. For cyclist and Team Ford EcoBoost member Nicola Juniper, following a detailed nutrition plan is essential for giving her the energy she needs to fuel her training – as well as for recovering faster so she can train even harder next time. “Nutrition is important to any athlete because you need to fuel your body to meet the demands of your event,” she says. “That means as well as fuelling ahead of a training session or race you need to replace the energy you have expended. Nutrition is equally important before, during and after racing,…

“IMAGINE THAT SOME OF THE RIDERS IN YOUR FRIENDLY LOCAL COMPETITION ARE USING THE SAME TYPE OF DRUGS LANCE ARMSTRONG USED” “NO MATTER HOW FAR FROM THE ELITE THEY ARE, ATHLETES WHO DOPE WANT TO MAKE A STEP UP TO THE NEXT LEVEL OF SPEED” Imagine you’re at a cycling race. Imagine you’ve signed on at the local town hall and handed over your £5 deposit for a number to stick on your back. Imagine that it’s a time trial, meaning it’s on open roads against the clock, so that everyone gets a result and all ages and abilities can participate. Imagine the prize money for the event is just £40, and there’s a special prize for veteran riders (some of whom are in their 70s) who beat their predicted…

There are lots of varieties of fish, and unless you’re a pro chef you’re unlikely to have a go-to recipe for every single kind. So what should you buy to make sure you’re getting value, health benefits and ease of cooking? There are two basic categories. The first is flat fish, like sole and plaice, which have lean, white flesh and a mild flavour – easy to cook, they’re ideal for fish novices. The other is round fish, which includes both oily fish – like salmon, trout, and mackerel, which have sharper tastes that fish connoisseurs love – and leaner white fish such as sea bass, cod and haddock, which are more versatile. And whether you’re completely new to buying and cooking fish or just looking for some help and…

How do you get fired up for a session? A certain song? A face slap or chest thump? Or does your pre-gym ritual focus on a special supplement? If not, maybe it should. “Pre-workout supplementation should be an important component of your nutrition, whether you’re training for more muscle mass, lower body fat levels or better athletic performance,” says sports nutritionist Aaron Deere. “What you consume right before training can have a big impact on both exercise performance and how quickly your body recovers from it.” Pre-workout products are designed to be taken around 30 minutes before training and contain compounds that manufacturers say enhance focus, performance and increase blood flow to improve delivery of nutrients to your muscles. Here’s what you need to know. Q WHAT’S THE BIG DEAL…

SPECIAL DIET If you follow a vegetarian or other restricted diet, or have allergies, you need to check each supplement label individually. DRUG TESTED An Informed-Sport approved logo on labels means the product has been fully tested for all WADA banned substances. BOGUS CLAIMS If a product claims benefits that sound too good to be true, they probably are. Do your research into a brand before splashing the cash.…

Lose HASH BROWNS This American fried-potato invention is full of blood sugar-spiking carbs, which cause fat storage Choose BUBBLE AND SQUEAK Shallow-frying chopped up cabbage, carrots and potatoes is an easy way to increase the fibre content of your meal Lose TOMATO KETCHUP Standard ketchup is a highly processed, sugar-laden mess that won’t do your waistline any favours Choose FRESH SALSA It might not be very English, but salsa’s worth making an exception for, due to its high levels of lycopene and phytonutrients Lose FRIED BREAD This calorie-dense grease-fest usually soaks up a whopping 15g of oil per slice Choose SOURDOUGH An artisan bread that helps to improve gut health. It’s also full of air holes, so you usually end up consuming less overall…

1 USe the FULL rANge Why Using a full range of motion engages more muscle fibres and works them harder. hoW Hang from the bar with both hands so your arms are fully straight. This is the start and finish position. Keep the full-range reps slow and smooth to reduce joint stress. 2 get tight At the StArt Why Bracing your body will engage your big and small stabilising muscles, making it easier to manage your weight. hoW Keep your chest up and abs and glutes engaged. Initiate the move by retracting your shoulders, then drive your elbows down to pull yourself up. 3 SQUeeZe At the toP Why Once your chin is higher than your hands, squeezing your working muscles will recruit even more muscle fibres for greater strength…

In the pursuit of bigger arms it’s all too easy to focus on the biceps. After all, most guys think all that’s required to get T-shirt-filling arms is a set of dumbbells and a full-length mirror. But that isn’t the fastest route to success and in fact, neither free weights nor a reflective surface is necessary. You don’t even need to be indoors because a set of parallel bars – the railings of a footbridge are perfect – is all you need to add serious size to your triceps. And the bigger these muscles are, the wider and more impressive your arms look. HOW IT WORKS “This four-move drill goes from hard and heavy to light and easy-ish,” says MF’s outdoor training specialist Andrew Tracey (wayofthenomad.co.uk). “It gives your body…

To add serious muscle mass quickly, you need to force your muscles to work harder. And to achieve that, you need to train smarter. That’s exactly what this workout will do - make your major muscle groups work in a way that they haven’t been tested before so that your body has no choice but to make the positive changes you’re after. In short, it will add lean muscle mass across your legs, torso and arms quicker than you ever thought possible. HERE’S HOW THE PLAN WORKS This month’s four-week workout is made up of four sessions each week. Workout 1 targets your chest and triceps; Workout 2 your legs; Workout 3 your back and biceps; and Workout 4 your shoulders. This approach of dedicating an entire session to one…

1 CHIN-UP Sets 5 Reps 8 Tempo 2010 Rest 60sec Hold a chin-up bar using a shoulder-width underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again. 2A BARBELL BENT( OVER ROW Sets 3 Reps 12 Tempo 2010 Rest 30sec Hold a bar using a shoulder-width overhand grip just outside of your legs. Bend your knees slightly, then bend forward, hingeing at the hips and keeping your shoulder blades back. Pull the bar up towards your sternum, leading with your elbows, then lower it back to the start. 2A REVERSE-GRIP BENT-OVER ROW Sets 3 Reps 12 Tempo 2010 Rest 60sec Hold a bar using a shoulder-width underhand grip…

“I LIke takIng responsIbILIty In matches. the fIrst coupLe of baLLs of a match are reaLLy Important” How does it feel to look at the Test rankings and see your name above all the great bowlers in the world? I am very happy that I’m there at the top of the rankings at the moment – something I’ve never achieved before – but I’m just pleased to be playing well, taking wickets and winning matches for England. Of course, these things do come along but there is always another milestone to aim for. I try not to focus on those things too much. You’re also England’s top all-time wicket-taker. What do you remember about the day you overtook Ian Botham’s record? There was a big build-up to getting that record.…

1 These circuits are fast and intense, so stay hydrated by keeping a bottle of water close to hand that you can sip on in between circuits. 2 You’re going to get sweaty so use a towel to dry your hands to ensure a safe grip on the weights – and to mop up after yourself at the end. 3 Note the day’s session on your phone so you know exactly what moves you’re doing, in what order, so you don’t waste time once started. 4 A coffee 30 to 60 minutes before your session will provide a caffeine boost that both improves focus and enhances fat burning. 5 If you’re doing the plan at home, get motivated by turning up your favourite upbeat music. At the gym? Create a…

1 DRINK MORE WATER To give your body all the help it needs to burn more fat, you need to start drinking more water – and not just on training days. Even slight dehydration can negatively impact mental and physical performance, and if you’re not at 100% you’ll struggle to find the energy and motivation needed to really push yourself when training, and you may lack the discipline to make the smartest food choices. Fill up a one-litre bottle of water first thing and try to refill it at least twice before the day’s end. 2 EAT MORE VEG When you want to lose weight and get a leaner, harder body, you can’t eat too much veg - just so long as it’s not high-calorie potatoes, especially when they’re chipped…

3% The improvement in running economy from doing off-road hill runs twice a week for three months – enough to shave two minutes off your ten-mile PB, according to Sweden’s Karolinska Institute Modern life getting you down? To escape suburban stress you don’t need to head for the hills – but you should take to the trails. People who exercise in the great outdoors have less activity in the brain region associated with stress, depression and mental illness than those who work out in an urban environment, according to MRI scan research from Stanford University in the US. “Running off the beaten track is a fantastic way to reinvigorate your cardio training – it provides a new physical and mental challenge that gives you a fresh perspective on life, as…

01/TOES “You want your toes to point the way that feels most natural, either straight forward or to the sides,” says Adam Hayley, PT at Ultimate Performance (upfitness.co.uk). “If squatting feels tight or restricted, try pointing your toes to ten and two to align your feet with your thighs and improve ankle mobility.” 02/HEELS “Your heels are your main point of contact with the ground when squatting, and you should drive through them hard when you start to move back up,” says Hayley. “If you have very poor ankle mobility you can elevate your heels on weight plates to squat deeper.” 03/KNEES “You never want your knees to roll inwards because it’s a fast route to problems,” says Hayley. “When you stand back up, focus on pushing your knees out…

185 The amount (in milligrams) of caff eine in a double espresso. A 250ml can of energy drink has around 80mg Almost one in five Brits now drink more than six caffeinated drinks per day, with 27% claiming they need caffeine to combat tiredness, and 18% saying it’s for better concentration. The findings, from drinks firm Barleycup, suggest that as a nation we are reliant on the stimulating properties of caffeinated beverages to get through the day. The European Food Safety Agency advises staying within a limit of 400mg of caffeine a day, which is about four cups of instant coffee. Too much caffeine too often can increase the time it takes you to fall asleep and impair sleep quality when you do nod off. There are also many health…

Low testosterone levels are associated with a whole host of health problems, including weight gain and a loss of muscle mass and bone density, as well as decreased libido. If you want to increase your sex drive while satisfying your sweet tooth, then try out these three libido-boosting treats. 1 / WATERMELON High levels of citrulline, an amino acid found to increase blood flow by the University of Foggia, make melon nature’s Viagra. 2 / GRAPES Eating a small bunch every day can raise testosterone and make your sperm stronger swimmers, according to Hong Kong University. 3 / CHOCOLATE People who eat a single piece of dark chocolate every day enjoy a more active sex life, according to the Journal Of Sexual Medicine .…

Once you’ve captured the action, edit your film into a masterpiece using these tips from MF ’s photography director Glen Burrows 1 / TELL A STORY Before you start your edit, know what story you’re trying to tell. Is this a fast-paced action film or a slow, moody scenic one? 2 / KEEP IT SHORT You might have enjoyed your five-hour epic in the hills but be sensitive to your audience and show them the highlights. 3 / CUT TO MUSIC You’re working with one fixed filming position so make the film more atmospheric by cutting to the beat of your soundtrack. 4 / MAKE IT FUN Remember that you’re doing this to celebrate your ride, not producing an entry for an obscure European arthouse cinema festival.…

Lavilin Bio Balance Foot Deodorant Cream, £10 Getting cold feet is one thing, but wet feet because of sweaty socks is the worst. It’s uncomfortable, it’s bad for your toes and it can stink out your shoes. A weekly application of this scented cream will keep your feet dry and fresh whatever the weather. ishopnutrition.com Kiehl’s Oil Eliminator 24-Hour Lotion, £30 This absorbent and super-light moisturiser uses silica to wick away sweat and reduce the build-up of your skin’s natural oils which, if left unchecked, can block pores. Use daily for soft, hydrated and shine-free skin that feels as clean as it looks. kiehls.co.uk The Bluebeards Revenge Anti-Perspirant, £3 Sweating is how you stay cool, but pit-stained shirts and a nasty smell won’t win you any friends. This roll-on uses…

EPO The cyclists’ favourite, erythropoietin has caused nearly three times as many bans as the next most popular PED. Lance Armstrong called EPO “the 10%-er” and a drug that you simply had to take. It increases the flow of red blood cells and oxygen to the muscles for more power and energy. BUT You may well die from heart failure, as was the case for seven cyclists under 35 in 2003-2004. Testosterone A steroid that occurs naturally in the body and encourages bigger, stronger muscles. Injecting more of it increases the effect. BUT It causes possible acne, breathing problems and swelling of the ankles. It can also thicken the blood and create dangerous blood clots. Human growth hormone Another hormone present in the body, and boosting your levels artificially encourages…

FACT NO. 1: you need to eat fish. It’s high in protein, low in calories and contains the best type of fat: heart-healthy, muscle-building omega 3. But you already know that – which, unfortunately, doesn’t change Fact No. 2: you rarely eat fish. Maybe you’re stuck in a rut of cooking the same chicken breast recipes over and over. Maybe you find cooking cod or hake too expensive, too involved, too fiddly. (Back to chicken!) Or maybe you’ve confined your fish eating to restaurants, where you’re probably consuming it the wrong way. If so, don’t worry – we’ve got you covered. We’ve assembled an expert panel of top fishmongers, chefs and ichthyologists (fish scientists) to guide you through today’s mind-boggling array of farmed and wild fish and explain the easiest…

1. Where is the fish from? The answer says a lot about quality and flavour. If you’re told it ’s from Britain or other fish-friendly places like Iceland, Norway, the US or Canada, move on to the next question. If it ’s from Asia, think twice: there’s a higher risk of fecal matter and drug residue if it ’s farmed, and deplorable tactics are often used for catching wild fish. 2. How was it caught? Though it ’s a myth that all fish farms are bad, wild-caught fish is almost guaranteed to be healthier, to have been harvested in season, and to have caused less environmental damage. (Atlantic salmon is never wild-caught and is always farmed, no matter what a restaurant manager might claim.) Great buzzwords to hear: “hook and…

THE Skin TEST Look for translucent flesh on every single fillet – if the flesh is opaque, beige, or white, it’s been burned by contact with ice and water, so “it will have less flavour and an inferior texture,” says Michelin-starred chef Eric Ripert. THE SMELL TEST Always ask to smell the fish before buying. “The pros do this, so don’t be ashamed to – it will tell your fishmonger right away that you know fish,” says Ripert. “it should smell of a light breeze on the clean ocean in the early morning.” if it smells too fishy, it isn’t fresh caught – bacteria have already gone to work on it. THE inquiSiTion If you ask about a fish’s history and the seller will only give you the price, walk…

CAFFEINE The energy giver WHAT Caffeine is the world’s most widely consumed psychoactive drug, used for its stimulant effects. WHY Studies have indicated that it lowers your perceived rate of exertion, which makes training hard feel easier, and increases fat burning by releasing fatty acids from fat cells for use as fuel. HoW Most pre-workouts are caffeinated because of the proven benefits it provides. However, you can get caffeine-free formulas if you train after work and don’t want disrupted sleep. If you don’t take a pre-workout product, a strong black coffee 20 to 30 minutes before a morning or afternoon session will be enough to improve your focus and attention, as well as providing fat-burning benefits. BETA-ALANINE The faTigue fighTer WHAT Beta-alanine is a non-essential amino acid (meaning that, unlike…

3,332 The vitamin D dose, in international units (IU), given to participants in the Hormone And Metabolic Research study – a typical dose found in supplements Most guys hit the gym in the weeks leading up to a beach holiday, only to abandon their exercise routine the minute their feet touch the sand. The smart man, however, will find time for a quick training session in the sun. That’s because a dose of vitamin D – which your body makes when exposed to sunshine – can increase your levels of testosterone, according to the journal Hormone And Metabolic Research. That’s significant if you want to build and maintain a beach body because another study, published in the American Journal Of Physiology, Endocrinology And Metabolism, found that…

1 seated plate front raise Sit upright on the end of a bench holding a 10-20kg weight plate in both hands. With straight arms, raise the plate to head height, then lower it. 2 seated dB lateral raise Sit holding dumbbells by your arms, palms facing. Raise your arms out to the sides, leading with your elbows. Stop at head height, then lower. 3 seated dB clean and press Holding dumbbells, shrug, then bend your elbows to bring the weights to shoulder height, then do a half-overhead press.…

GRIP / OVERHAND EFFECT / An overhand grip pull-up is the hardest to do, because it places more of the workload on your lats. The wider your grip, the less help your lats get from other muscles, making a rep harder. GRIP / UNDERHAND EFFECT / This grip turns a pull-up into a chin-up, and places more emphasis on your biceps, which makes it more of an arms move than a back one. Your hands should be shoulder-width apart. GRIP / NEUTRAL EFFECT / A neutral or palms-facing grip is your strongest hand position because it distributes the workload between multiple muscles. Use it initially to start building strength, or even as your final grip for a drop set.…

Make it easier Find bars that are closer together to take the strain off your shoulders and allow you to press with more power. If you start to struggle, focus on the eccentric part of the move by jumping to the top of the move and slowly lowering yourself under complete control. Make it harder Target the triceps muscles more by keeping your torso completely upright (reducing the involvement of your chest) and slowing down the tempo of each rep. To really fatigue your muscles, Tracey recommends increasing the duration of the lowering phase of the move to up to eight seconds.…