Innholdsfortegnelse for October 2016 i Men's Fitness UK

Until recently I’d never fancied stepping into a boxing ring. It’s not because I don’t like getting hit (although I don’t) or because I have a glass jaw (although I do). It’s just that I’ve never had the right connection with the sport. But since following the advice in our boxing feature (p44) and embracing punchbag drills, I’ve seen big benefits from trying an entirely new approach to training. Even if thumping inanimate objects isn’t your thing, there’s a lot to gain by turning your hand to something new. Because for both training approaches and diet plans, familiarity breeds not only contempt but boredom and diminishing returns, despite your best efforts. Inside the issue you’ll find new ways to push your body out of its comfort zone which, after all,…

“Communication is crucial on the bike for everyone from the commuter through to the pro rider,” says James Spender of Cyclist magazine ( cyclist.co.uk ). “Letting those around you know what you’re going to do before you do it – through hand signals, vocal commands and eye contact, rather than irate expletives – is vital to your safety, as well as that of others.” Avoid road rage and ride wisely with these hand signals. LOW HAND MOVING IN A PATTING MOTION Indicates the group is slowing down – for example, when approaching a junction. “At this point, squeeze both brake levers in a firm but slow manner,” says Spender. “Too hard and you can skid from locking up a wheel.” HAND UP IN THE…

When you face the world every morning, first impressions count. And if your skin feels dull, tired and irritated, then so will you. But if it feels fresh, bright and smooth, then every day you’ll meet the world head-on with a spring in your step. Introducing Wilkinson Sword Hydro® 5 - the razor that can help provide an irritation free result every time you shave. The five-blade razor has been engineered to offer a closer shave while also providing complete care and protection to your skin. Thanks to the gel reservoir - formulated with aloe vera to soothe sensitive skin - Hydro® 5 delivers a smooth, close and skin-friendly shave with every single stroke. Master strokes Unlike the typical lubrication strip found on most razors, the Hydro® 5 Sensitive razor…

30min The longest session of high-intensity interval skipping you should do to maximise fat loss results Skip with intensity If you want to shed serious amounts of fat, three-oh is the magic number. A study from Stockholm’s Karolinska Institute found that high-intensity interval training (HIIT) stimulates the mitochondria in our cells that increase fat burning – but only if you perform an exercise such as skipping for all-out bursts of 30 seconds or less, with equally short recovery periods in between those bursts, in a session lasting no longer than 30 minutes. Cycle on an empty stomach Recent research published in the Journal Of Applied Physiology reported that you burn fat more efficiently while cycling if your body’s in a fasted state rather than well fuelled. A 20-minute pre-breakfast pedal…

25% The percentage of healthy, muscular men classified as obese based on their BMI in the recent study Weighing scales are the single most common tool used to monitor people’s fat loss and fitness progress, but they’re also one of the most flawed. The reason? Monitoring fluctuations in your overall bodyweight doesn’t factor in any lean muscle tissue you might have built while burning off body fat. A study published in the journal PLoS One found that the BMI results it recorded – which used bodyweight and height alone to classify weight status – were highly flawed, with over a quarter of the male participants who were deemed to be obese actually having healthy body fat levels while simply carrying extra weight in the form of muscle mass. So while…

899 The number of individually shaped apertures on each Series 9 foil, a design concept inspired by thin yet robust structures in nature, such as the wings of a dragonfly FULL CHARGE When fully charged, the Series 9 lasts for up to 50 minutes and has a five-bar LED display to indicate how much life is left in the device so you don’t get caught out when you’re in a rush. SMART HEAD The shave head is designed to move in a way that responds to the contours of your face. This also helps to cut the various types of facial hair - neck hair, for example, tends to grow in different directions. PERFECT FOIL The foil holes strike the right size balance – they’re large enough to accept facial…

Off-road benefit #1 Stronger ankleS Running on uneven ground will help to strengthen the muscles, ligaments and tendons around your ankles, reducing the risk of injury when you return to the road. Best for... long distance Merrell All Out Peak With its ultra-durable Vibram rubber sole, this shoe offers serious stability and slip resistance, while also helping to safeguard your knees and ankles against sustained impacts during longer runs. £52, sportsshoes.com Off-road benefit #2 IncreaSed energy levelS Spending time in the great outdoors can significantly improve mental vitality, according to a study published in the Journal Of Environmental Psychology. Best for... rocky trails The North Face Ultra Endurance This shoe is equipped with a forefoot plate that offers heavy-duty protection for your feet, despite being extremely lightweight and…

“Nothing you do will work unless you’re addressing recovery as well as training” Prehab is important if you want to stay clear of injury and keep training consistently for continuing gains – but you don’t need to spend hours with a physio to improve your body’s mobility and resilience. Here’s how to fit it into your everyday life. While you boil the kettle, do… Batwings These will improve your posture and shoulder stability in less time than it takes to brew a cup of tea. Stand slightly away from a wall and lean back against it so your body is on a slight diagonal. Drive your elbows backwards, keeping your thumbs close to your armpits and your body straight, to push yourself off the wall. Hold for 15 seconds,…

To lose fat faster you need to eat more dairy foods, like milk, yogurt and cheese, which are high in the essential element calcium. Increasing your calcium intake, especially if you regularly fail to hit your 1,000mg daily recommended target, can help accelerate your fat-loss efforts, according to research published in the British Journal Of Nutrition . Subjects who took a 1,200mg calcium tablet lost 6kg of fat over the 15-week trial, while those given a placebo pill lost just 1kg. The authors believe that a lack of calcium stimulates the brain to release hunger hormones to fix the deficiency, whereas adequate calcium intakes stifles this demand. 653 milligrams of calcium in a pint (568ml) of whole milk, which is almost two-thirds of your recommended daily…

Booze and your Body After a long, hard workout nothing quite quenches your thirst like an ice-cold pint of lager. Water, an electrolyte drink or a protein shake would be better for you, obviously, but sometimes only the amber nectar can hit the spot. Indeed, there is a direct correlation between people who work out more and alcohol consumption, says research published in the American Journal Of Health Promotion. But how detrimental to your training, and your fitness goals, is a post-workout pint? 1 Slower recovery Anyone who has ever had a few too many will know that even simple tasks the morning after, like getting out of bed, require Herculean efforts. So drinking after a tough workout will derail the next day’s workout – but the effects can last…

INGREDIENTS Handful of blueberries 2tbsp whey protein 125ml coconut milk 125ml chilled green tea Pinch of cinnamon Handful of kale Get the goodness Blueberries are high in fibre, which keeps you feeling full and makes you less tempted to snack. Whey protein contains amino acids that help to balance your blood sugar levels and prevent fat storage. Coconut milk provides fats that help with weight maintenance by boosting your fullness levels. Green tea is rich in catechins, a type of flavonoid that stimulates the body to burn more calories. Cinnamon helps reduce the production of insulin – a hormone that turns excess sugar into fat. Kale is a source of magnesium, which plays an important role in protein synthesis for muscle growth.…

Meet the expert Ashton Turner is the co-founder of Evolve 353 gym in London (evolve353.com). He has worked with clients across multiple training disciplines including kettlebells, Olympic lifting, strength and conditioning and Pilates. If you were to make a list of exercises that are most frequently performed badly, the kettlebell swing would feature prominently. “In every gym I’ve been to, the technique seems to vary, and you see some horrific demonstrations,” says Ashton Turner, co-founder of London’s Evolve 353 gym (evolve353.com). “The most common mistake you see is excessive knee bend and no hip drive. You also see too much arm involvement so it becomes a front raise. Ideally, your forearm should stay connected to your body until you drive your hips.” Turner says the beauty of kettlebell training –…

 It’s hard building genuinely impressive shoulders. First, the shoulder joint is one of the most complicated and delicate you have, which means it’s far more susceptible to injury. Second, your shoulders get involved in a supporting role every time you train your chest and back, which means they rarely get enough dedicated training time under the spotlight. You can put that all right with this shoulder-specific six-move workout (divided into two three-move tri-sets) that hits all three heads of the shoulder muscle - the anterior (front delt), medial (side delt), and posterior (rear delt) - as well as your trapezius. This will build muscle across your upper torso to transform your physique and help build impressively wide shoulders. Do this six-move workout to hit all three heads of your deltoids…

When you’re short on time, space and kit, bodyweight training is an effective option to improve muscular strength and size. But you can’t really work your “pulling” muscles, like your back and biceps, and are limited to how much you can progress each move to keep your muscles growing. That’s why you should invest in a suspension training system. Not only does it offer a total-body workout and allow for many upgrade progressions, it also works your muscles harder: for example, press-ups done with suspension training kit activate significantly more muscle fibres, especially in the rectus abdominis (the sheet of muscle that makes up your six-pack), than doing the move on a stable floor, according the Journal Of Sports Science And Medicine. Try this five-move workout to sculpt a rock-solid…

9.3% Fitness bands are more accurate at tracking your calorie expenditure than cardio machines. Some brands average a calories-burned error of just 9.3% (the same as under lab conditions), according to the Journal Of Medicine And Science In Sports And Exercise . There’s a tendency among “serious” gym-goers to look down on the use of cardio machines. The banks of bikes and treadmills are where the clueless often gather because they feel like they know how to use the equipment (in fairness, it is quite hard to fall off an stationary bike). But if you know – really know – what you’re doing, you can use cardio kit effectively to help you reach a range of goals. Take the following expert advice to get the most out…

Cracker drinks 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 40% less calories and no added sugar or artificial sweeteners. Available in a selection of Tesco stores RRP £1.99 crackerdrinks.com Facebook/Twitter: crackerdrinksco Nuzest Nutrition is the source of feeling your best, maximising performance, getting leaner and being stronger! Nuzest is a world leader in 100% natural, body-ready supplements. Clean Lean Protein outperforms whey, casein, egg and other veg proteins, whilst Good Green Stuff’s 77-ingredient power blend is a must post-workout. Like many other elite athletes you too…

1 BODY PART SPLITS This 28-day plan involves doing four different workouts each week. The first three workouts target either two or three major muscle groups, which provides a balance between muscle development and fat loss. The body parts have been selected so that they target opposing muscle groups, such as your chest and back, and your biceps and triceps. The idea here is that while one body part is working, the other recovers. This allows you to keep the intensity level high throughout the session while also lifting a weight that will challenge your muscles and stimulate growth during the recovery process. 2 WORKOUT STRUCTURE The first three workouts all use a method called supersets, which is where you pair two exercises and perform them back to back with…

Because your biceps and triceps are much smaller muscle groups than, say, your legs or back, you need to push them harder to make the session intense. That’s why we’ve paired two biceps and two triceps exercises. Doing two moves back to back that work the same muscle group will fully fatigue the target area. The result is that you maximise muscle damage which, in turn, will get repaired so your arms become bigger and stronger. 1a Biceps curl HOW Stand with your chest up and core braced, holding a dumbbell in each hand with palms facing forwards. Keeping your elbows tight to your sides, curl the weights up to shoulder height. WHY This is a great exercise for building your biceps, provided you follow the form guides and don’t…

Jon, brand director #pauseforeffect To increase my squat PB I’ve been doing rest-pause sets. Pausing at the bottom of a squat removes any “bounce” from each rep, meaning my muscles have to do more work to initiate movement at the hardest part of the lift. So when I up the weight I can cope with heavier loads. Joel Snape, editor-at-large #walkthewalk Here’s me doing a Zercher yoke carry, where you hold the weight in the crooks of your elbows. It’s a fantastic fat-torching workout because of the effort and intensity required to move the weight forwards, and hits your abs hard to keep your torso upright and stable. What? No, you don’t have to do it shirtless. Joe, editorial director #cablecurls I was put through my paces during an arms…

Adding a soft- or hard-boiled egg to a salad can help you recover quicker from the stress of exercise, according to new research from Purdue University in the US. The study found that the lipids in whole eggs enhances the body’s absorption of fat-soluble, anti-inflammatory nutrients responsible for neutralising free radicals to protect your cells, boosting your immune system, lowering heart disease risk and protecting you from the sun’s harmful UV rays. Results showed that adding three eggs to tomatoes, carrots, spinach, romaine lettuce and goji berries boosted absorption up to ninefold – while bumping the meal’s protein content up by a respectable 18g. 1 sec Explosive muscle contractions lasting less than one second – as opposed to three seconds – have been proven the most effective tempo for boosting…

Downing a glass of water after every meal can help you fight the urge to binge on snacks, according to new research from Wageningen University in the Netherlands. In the study, men who drank 350ml of water after a meal, as opposed to just a 50ml gulp, found their appetites suppressed – because, the researchers concluded, their stomachs were more full. Another study from the University of Birmingham found drinking 450ml of tap water 30 minutes before every meal helped subjects lose between 2kg and 4kg over three months.…

DO Comb your beard in the direction it grows in. This will help maintain its shape and help to get rid of any dry skin. DON’T When shaping your beard, make sure you don’t shape it too much on the cheeks, as this can create a lot more maintenance for your morning routine. DO Keep on top of your facial hair by shaping it every other day. This will keep you looking sharp, and maintain the consistency of your beard. DON’T If you are just tidying up a longer beard with a trimmer, don’t shave against the hair growth, shave with it. This will just take off the unruly hairs. DO If you have stubble and you want to keep it neat, shape your beard just above your Adam’s apple…

1 Set up for success “Start with your feet shoulder-width apart and the bar touching your shins. Begin with a double-overhand grip with your hands slightly wider apart than your feet, but switch to a reverse grip for when the weights get heavier.” 2 Lift in harmony “Take the tension of the bar. You need to pull it hard and fast but never snatch it or you’ll risk injury. Looking straight ahead, exhale, then take a deep breath and drive your heels into the floor, and push up using the muscles of both your lower back and legs so that the bar reaches your knees.” 3 Drive and lock “Ensure that your legs lock and your back straightens at the same time. Once you’re straight, retract your shoulder blades and…

“It’s easy to be distracted by how much you weigh, or by how much your weight is going up and down, depending on your goal. It’s better to keep a journal and write down how you feel each morning and night, recording your energy levels, mood, training enjoyment, and biceps, chest and waist measurements, as well as your weight.” “Using callipers to take a body-fat reading from some key body sites, specifically the stomach, is a far more accurate way to measure body composition changes than simply using the scales, which can’t differentiate between fat mass and lean muscle mass. Any good personal trainer should be able to give you an accurate calliper reading.” “Take a photo every week, always on the same day at the same time for consistency,…

How did it feel to become a two-weight world champion? I feel good. It was a big achievement for me, especially as the first Northern Irishman to do it. It’s a huge accomplishment and something I’m very proud of. I was proud of the fight performance. A lot of people had written me off, especially the American media, and I proved a lot of people wrong. You get negative comments all the time, especially on social media. You just have to just brush it off. If you listened to every negative thing people said about you then you’d never get out of bed in the morning! I am very lucky in that I get a lot of very positive press and comments as well. You’re now unbeaten in 23 pro…

Pre-shave prep To avoid damaging your skin, shave after a hot shower or after wetting the face with hot water. It opens the pores, cleanses the skin and softens hairs for a closer shave. Face scrub Once or twice a week, use an exfoliator scrub to help remove dead cells, excess sebum (oily excretions) and residues from the skin surface. It will give you a closer shave. Lather Shaving brushes help generate a rich and warm lather to soften and lift the beard, open pores, bring sufficient moisture to the skin and help to exfoliate gently. Perfect shave Always start by shaving with the grain – ie in the direction of hair growth. Shaving against the grain first can cause ingrown hairs, irritation and razor burns. Moisturising The last but…

In the bedroom… Lights off Hopefully you aren’t still sleeping with the lights on – and that includes gadgets’ standby bulbs and LEDs. “Remove any you can, and duct-tape over any you can’t,” says coach and author Dan John. “The aim is to make your room as dark as you can.” You’ll sleep better, which helps growth hormone production. In the kitchen… Hide the bad stuff Forget willpower: make life easy on yourself. “Move cereals and snacks out of sight into cupboards – and keep fruit, vegetables and protein sources on sideboards,” says nutritional scientist Brian Wansink, author of Slim By Design. “In my research, even wrapping leftovers in foil makes them less enticing than keeping them in clear Tupperware.” In the living room… Clear a space…

WHY Wild salmon is one of the best sources of protein and essential fatty acids to help you build a better body. But if you can’t cook it, you won’t eat it. The biggest mistake people make when using a hob is not letting the pan get hot enough before adding the fish. If it isn’t blazing hot, the fish will stick to it and fall apart when you try to flip it. So open a window, turn up the extractor fan, and wait for the oil to smoke. Use a pan with a dark, non-stick surface: cast iron, black steel or Teflon all work. Finally, leave the fish alone until it releases from the pan on its own, rather than trying to scrape it up and flip it just…

Ditch Lager Drink Red wine Swap a pint for a 175ml glass of red wine to reduce the per-drink calorie count from 200 to 120. The hops in lager can boost the female sex hormone oestrogen, which means you’ll be saying hello to man-boobs. Ditch Whisky and cola Drink Vodka soda Dark spirits contain more hangover-causing toxins than clear ones, and subbing in soda for high-sugar mixers slashes the calories in half to around 55. Add fresh lime for flavour, but don’t pretend it counts as one of your five-a-day. Nice try. Ditch Mojito Drink Bloody Mary A Bloody Mary has 125 calories, half that of a sugar-laced mojito. If the tomato juice is fresh it provides vitamin C and lycopene, an antioxidant that may reduce the risk of cancer.…

move through a full range Moving your muscles through their full range of motion will engage far more muscle fibres than doing partial reps or cheat reps (where momentum moves the weight). The more fibres you fatigue, the faster your muscles grow. Stick to a Strict tempo Tempo – the speed of each rep – is indicated by a four-digit code. The first number is the time in seconds you take to lower the weight; the second is the pause at the bottom; the third is the time you take to lift it; the fourth is the pause at the top. keep your reSt periodS brief In each tri-set you rest for 10sec after the first and second moves, and 90sec after the third move. Stick to these rest periods…

conquer the hills What? A steady, gradual increase of intensity to replicate a long hill climb. Why? “Hills build leg strength. The harder you can pedal for longer, the faster you’ll be on both the hills and the flats,” says Morgan. climb the pyramid What? Gradually increasing the intensity to a climax and then reducing it again. Why? “Pyramids put the benefits of the hill programme into action. After working hard on the ascent, the slow reduction in difficulty means you can stay at a higher cadence to get more out of each level.” up the threshold What? Training near your maximum aerobic capacity for as long as you can sustain it. Why? “Normally 20 to 30 minutes long, this type of session creates a build-up of lactic acid that…

The plan kicks off with the classic chest and back workout pairing, plus an abs finisher. Your aim should be to focus on contracting the target muscle during each rep of each set, as well as reaching failure around the final rep of the final set. If you find that you’re sailing through the workout, you’ll need to use a heavier weight. If, on the other hand, you’re failing too early, lighten the load and lift something more realistic. 1 Press-up renegade row HOW Start in a press-up position, holding a dumbbell in each hand. Perform a press-up then, keeping your core braced, row your right hand up, leading with your elbow, then lower it back to the floor. Alternate sides with each rep. WHY This is a demanding exercise…

When you want to transform your body by shifting excess fat and sculpting hard, lean muscle you need your training plan to be on point. But without a similarly effective nutrition plan your efforts will be in vain and you’ll never build the better body you want. A diet high in muscle-building protein and healthy sources of fat will provide all the essential nutrients you need to strip away fat while adding new muscle tissue, while some well-timed carbs will help fuel your workouts and your recovery. Turn the page, put the Men’s Fitness good eating guide into action and watch your body change shape quicker than you ever thought possible. 1 START THE DAY STRONG For the next four weeks breakfast really is the most important meal of the…

4sec The lead cyclists in a 2km time trial achieved when riding in head-to-head competition as opposed to simply against the clock, according to a University of Portsmouth study x2 Cyclists lasted twice as long in the saddle (20 minutes versus 10 minutes) when riding in groups compared with riding solo – and without any increase to perceived exertion, according to the MSU research Always training solo? You might prefer to plug in your earphones and get your head down, but you could be missing out on the considerable performance benefits of working out in a group, according to new research from Michigan State University. In the study on amateur cyclists, subjects were split into three groups: the first rode solo, while the second and third got a virtual partner…

As we age, our levels of the sleep hormone melatonin wane. Jet lag, unsociable working (or partying) hours and even poor vision can also take their toll, scuppering your best training efforts and making you more susceptible to illness. Boost your reserves and ward off insomnia with these foods. 1 Banana Although they’re known for boosting energy, a Thai study found the tropical fruit can also increase melatonin levels by 180%. 2 Almonds Eat these to boost your magnesium – key to undisturbed sleep, according to a study in the Journal Of Orthomolecular Medicine. 3 White rice High-GI foods help slash the time it takes to fall asleep, according to Australian research. Jasmine rice is the most sleep-inducing.…

1,000 The score of cubanelle peppers on the Scoville scale, which measures the spicy heat of peppers based on their capsaicin concentrations 10% People who eat spicy food twice per week have a mortality rate 10% lower than those who eat it once or fewer times per week, according to a Chinese study of 500,000 people You’ve probably heard about the metabolism-boosting benefits of eating chillies, right? Well, here’s the truth: while they do contain a compound called capsaicin that helps to increase metabolic rate, the impact it has is relatively small. The good news, though, is that capsaicin can trick your body into thinking you’re fuller than you actually are to stop you from overeating – according to recent Australian research. A study conducted at the University of Adelaide…

What makes Frampton so good? His speed is one of his biggest assets. He’s an extremely hard puncher for a small guy, he can take a shot, his distance control is one of his best assets and his timing is excellent - but I think that all stems from his footwork. He didn’t get a chance to show it until he got to the elite level but I think now it’s the thing that makes him better than the rest of the division. How important is diet to Frampton’s success? You’ve got a lot of guys who have all the tools in the world but don’t have the discipline when it comes to putting food in their mouths. There are guys who’ll kill themselves in the gym and then have…

We all have some fairly obvious patterns of behaviour running through our lives. Some patterns are beneficial: brushing our teeth, exercising, furthering our knowledge and spending time with our loved ones, for example. Others are detrimental: staying up late into the night and exhausting ourselves, going into debt, allowing ourselves to be affected by stressful situations and, er, not brushing our teeth. These poor behaviour patterns can lead to conditions from anxiety and boredom to stress and anger, and you soon find yourself reacting to events in predictable ways, which means you’ll see the same unwanted results again and again. Think of a situation you’ve been in recently where your thoughts or actions made it worse, not better. Not good, was it? But, with the right approach, it is possible…

If you’re still working out in some old football shorts and a T-shirt you got free with your first ever online protein powder order, you need to update your lifting look. And while you’re at it, you might want to upgrade your entire wardrobe because “athleisure”, the admittedly pretty terrible term for clothing that can be worn both inside and outside of the gym, is in and it’s here to stay. “Two or three years ago, the guy wearing a sweater, joggers and trainers to work was considered either the worst-dressed guy or the guy who just didn’t care about his appearance,” says sports fashion expert Suleman Kudus. “However, the emergence to tailored joggers and sweaters has allowed men to keep that sense of comfort while now being the coolest…

“You don’t really need weight to make abs training effective, and at home you can lie on the floor without worrying about being trampled ” Abs training is one area where at-home training can offer a lot of advantages – you don’t really need weight to make it effective, you can lie on the floor without worrying about being trampled, and short, regular workouts are the way forward. “To start with, I’d suggest adopting the ‘brace’ position every time you do any movement – squats, press-ups or lunges, for instance,” says Melly. “Keep your core tight and glutes braced. That alone will improve your core strength without any extra work.” When you’re ready for the next step, focus on “anti-extension” moves. These involve resisting extension in your core rather than…

Can’t stand salmon? The NHS advises us to eat at least two portions of fish a week because of their brain- and heart-boosting essential fatty acids, so try these other fish options for a smarter, leaner and healthier mind and body. 1 / Tuna Tuna is one of the few foods naturally high in vitamin D, with a 100g serving containing 45% of your recommended daily intake, as well as 29g of protein. 2 / Mackerel As a cold-water oily fish mackerel is very high in essential omega 3s, and increased intake of these fatty acids is linked to lower body fat levels. 3 / Sardines Sardines are high in vitamins, especially those of the B family, which are responsible for better energy production and metabolism.…

To develop the best six-pack possible, you need to target your abs directly with moves that hit your upper, lower and side abs from multiple directions. But you can also work your core on days you train other body parts. So when you do a shoulder, legs or total-body session, make sure you include the following moves - and always brace your core before starting a set - to work your abs harder more often for greater results. SHOULDERS OVERHEAD PRESS Pressing a barbell from shoulder height to directly overhead requires your entire core region to work hard to stabilise your torso, so that you can lift the bar and lower it again with complete control. LEGS BACK SQUAT Your abs, lower back and deep-lying core muscles must all fire…

Use a weight of kettlebell that allows you to only just complete the final rep of the final exercise Select your workout according to your goal BURN FAT If shrinking your waistline is your goal, do ten reps of each exercise in order, without stopping, to complete one round. Rest for 60 seconds then complete another round. Do five rounds in total. Progression Add a rep each round until you are doing 15 reps for each move. Once you complete that, use a heavier kettlebell and go back to doing ten reps of each exercise. BUILD MUSCLE If you’d like to add lean muscle, do 12 reps of each move to complete one set then rest for 45-60 seconds. Do four sets of each exercise in total, resting for 60-90…

Mobilise the joint Why? Before you go near a weight, spend five to ten minutes gradually mobilising the joint. This will increase your shoulder’s range of motion and activate the rotator cuff muscles. WARM Up RiGht Why? Do some sets of the first tri-set moves, starting with light weights and high reps, and increasing the weight and lowering the reps until you get to your work-set weight. Don’t pUsh it Why? If you struggle with a weight don’t try to force it. End the set or reduce the weight. Your shoulders are very delicate and it’s not worth risking injury.…

FitBrit, the UK’s biggest and best fitness challenge, is back to find the country’s number one amateur athlete. And this year with three categories to enter - Open, Masters and Team - there are more reasons than ever to set your sights on becoming the country’s champion in the ultimate test of speed, strength and stamina. So if you want to give your training regime some focus and try to set the quickest time possible, follow these tips from James Capon, health and fitness manager at Fitness First Basingstoke, to get fitter faster. Men’s Open and Masters FitBrit Challenge 2016 How it works The Open category is open to everyone, thus giving you the chance to compete against the fittest in the country to be crowned FitBrit champion. The Masters…

If you want to look better with your shirt on as well as with your shirt off, you’re going to need bigger arms. And shoulders for that matter. Which is why this month’s big workout is designed to add serious muscle size to your biceps, triceps and shoulders in just four weeks. You’ll train these muscle groups not once but twice a week to give them the added stimulus they need to grow bigger and stronger in the shortest possible time. In addition to two arms and shoulders workouts a week there’s a chest and back session and a legs and abs session, so while the main muscle-building focus is on your arms and shoulders, your other major muscles will grow too. HERE’S HOW THE PLAN WORKS This month’s four-week…

Looking to build your best ever body? Of course you are – and now you’ve got this book in your hands, you’re only four weeks away from it. You’ll see a huge difference in how you look and feel if you follow this workout and nutrition plan, and all you need is a set of dumbbells and the motivation to make a change. We’ve constructed this plan so that it is as simple and as effective as possible. You won’t find any gimmicky exercises in the workouts, just the most important moves for adding lean muscle, arranged using workout variables that provide a progressive challenge to your body so you burn fat too. The nutrition rules also give you a framework for eating that will fit into your life without…

The pairing of legs and shoulders is a deliberate one. It allows you to make the session as intense as possible because while one muscle group is working, the other gets the chance to rest. As a result, your muscles get challenged and your heart rate remains high throughout the session. This means you get a simultaneous fat-burning and muscle-building effect. 1a Squat HOW Stand with your chest up and core braced, holding a dumbbell in each hand. Bend your knees to squat down until your thighs are at least parallel to the ground, then press down through your heels to return to the start. WHY The dumbbell version of this classic legs move will develop your grip because you have to hold the dumbbells securely for the duration of…

This workout is different to the other sessions because it’s a circuit. Because you don’t rest between exercises, circuits are great for burning fat. All the exercises in this session involve working multiple muscles, which places a big energy demand on your body. By the time you get to the final circuit you’ll feel very tired – but make sure you push through, because your hard work will be rewarded in the form of a leaner, more muscular physique. 1 Reverse lunge HOW Stand tall, holding a dumbbell in each hand. Take a big step backwards and bend your knees until they are both bent at 90°. Push back up to the start and repeat the move on the other side. Alternate sides. WHY The reverse version of the lunge…