Innholdsfortegnelse for December 2016 i Men's Fitness UK

There’s half a chance by the time you read this I’ll have been banned from every gym in the country. Why? Because inside this new issue of Men’s Fitness I’ve called out the bench press for what it is. A big lift that builds a big ego but does relatively little to build a more muscular chest. Don’t get me wrong: when it’s used in a progressive and balanced training plan, like our four-week better-body workout (p113), the bench press makes a helpful contribution. But far too many guys focus their chest sessions on using – or waiting for – a bench and barbell. As we reveal on p85, there are better moves for sculpting impressive pecs that also minimise your chance of injury (or getting stuck under a bar).…

Charging around on uneven, undulating ground when you’re used to the flat can be a recipe for disaster. “Your muscles have to work harder to stabilise your pelvis, hips, knees and ankles,” says Saucony UK coach Nick Anderson ( runningwithus. com ). Perform these bodyweight moves once or twice a week to strengthen your leg and core muscles so you can power across country safely and speedily. Do eight to 12 reps of each in a circuit three times. ONE LEG RDL “A great drill for hamstring and glute stabilisation and a test of balance,” says Anderson. Stand on one leg and hinge forwards at the hips to touch the floor with one hand, then reverse the move to the start. Repeat all reps on one…

3.4 Taking a 30-minute walk five times a week can add an extra 3.4 years to your life, according to a study of 650,000 people published in the journal PLOS Medicine , while being sedentary cuts 7.2 years Get more active One of the most accurate indicators of longevity is the state of your telomeres, which cap the ends of your chromosomes to prevent them fraying and breaking down (which causes ageing). You can increase the length of your telomeres to look and feel younger for longer through exercise. People who do 100 minutes of training a week have telomeres that look around six years younger than those who do just 16 minutes, according to research published in the Archives Of Internal Medicine. Focus your mind Coronary…

Five a day isn’t just for good health – eating veg can even help you sprint faster, according to a Belgian study published in the journal Frontiers In Physiology. Subjects took nitrates – a compound found in leafy green vegetables and beetroot – in supplement form and performed three high-intensity sprint interval sessions a week. After just five weeks the subjects’ muscle-fibre composition had adapted to deliver a higher power output for the same effort. So get lots of kale and broccoli in you before training to increase your body’s nitrate stores.…

When it comes to building a better body, what you do in the kitchen is just as important as what you do in the gym. But men today have less free time than ever to make the great-tasting, nutritious meals we need to give our bodies all the essential ingredients for our fitness goals – whether that’s more muscle, greater strength or less fat. But help is at hand in the shape of the new MultiQuick 9 handheld blender, designed by the experts at market leader Braun. Thanks to innovative design features that can handle even the toughest ingredients with ease, it’ll let you create health-enhancing smoothies, shakes and soups in next to no time and with very little effort – making you unstoppable in the kitchen. Better-body meals The…

Diesel Bad Being squeaky clean is boring. Your first step towards bad-boy status starts with a spray of this tobacco-infused scent. £44 for 50ml, store.diesel.com L’Oréal Tattooed Skin Reviver Inked? This new edition to the Men Expert Hydra Energetic series uses creatine to moisturise tattoos and keep them looking sharp. £7.99 for 200ml, superdrug.com Disorder Matte Clay Complete your bad-boy image with this firm-hold product from Lock, Stock & Barrel that’s designed to give you an unruly look. £10.95 for 60g, mankind.co.uk…

15km/h WHEN CYCLING BECOMES A DRAG  Once a cyclist exceeds about 15km/h, most of their energy is used to overcome air resistance – and it doesn’t get any easier the faster they ride. The power required to overcome drag is roughly proportionate to the cube of their speed so, for example, if you double your speed you need eight times as much power. There are four external forces that every cyclist must work with or against. These are gravity, air resistance, rolling resistance and friction – and there’s a fifth effect, referred to as inertia. None of them can be entirely vanquished (and it would not necessarily be desirable to do so). However, it is wise to understand what you’re dealing with for each of these so that you can…

28% The percentage of carotenoids absorbed when drinking orange juice, compared with an absorption rate of only 11% when eating the fresh fruit, according to the Journal Of Agriculture And Food Chemistry. In 250ml of fresh OJ Calories 118 Sugar 22g Vitamin C 218% of RDI Vitamin A 10% of RDI When you want to lose weight a sensible first step is to cut down the amount of calories you consume in liquid form, especially high-sugar fizzy drinks and processed fruit juices. However, if you love a glass of fresh OJ with breakfast, then your health might thank you for sticking with your morning ritual. Research published in the Journal Of Agricultural And Food Chemistry found that while orange juice is high in sugar,…

“EATING MORE MEALS TO STOKE THE FIRE DOESN’T WORK. YOU’D BE BETTER OFF FOCUSING ON VITAMIN DEFICIENCIES” Everyone knows your metabolism automatically slows down as you age, right? Well, no. True, metabolism is linked to lean mass – and since falling androgen levels mean maintaining muscle gets tougher the older you are, inactive people will certainly see a drop-off as they swap playing five-a-side for watching Football Focus. Keep enough muscle on board, though, and there’s no reason you’ll see a downturn. But however old you are, what can you do to improve matters? First, you need to understand what your metabolism does. Basically, it’s the process via which nutrients in food are broken down to fuel your body’s functions – but to complicate things slightly, the speed of your…

VISUALISE THE MOVE Why? Thinking about how your biceps are contracting to move the weight will build quicker neural pathways between your brain and biceps. The faster they fire, the faster you grow. COUNT THE TEMPO Why? Sticking to the detailed tempo will expose your biceps to more tension. Counting the two-second lowering part - in your head, ideally - will make sure you don’t rush your reps. GO HIGH TO LOW Why? Counting down your reps will help you push through hard sets because you know the end is in sight. Counting up, especially for long sets, makes it harder to stay motivated.…

Never seen any reason to splash out on an Apple Watch? Well, if you’re a runner, that’s definitely no longer the case. The tech giant has collaborated with Nike to create the new Apple Watch Nike+, a smartwatch designed specifically for running. You can open the Nike+ Run Club app with a quick tap, giving you fast access to coaching plans that adapt to your progress, as well as motivation and guidance from top coaches. Its built-in GPS means you don’t have to take a phone along to track your route. The hardware’s also been optimised for athletes, with a super-bright display that allows you to check your data in any conditions, and perforations added to the hi-tech fluoroelastomer strap for better ventilation. In short, it’s the ideal running partner.…

1 Sleeping like a baby has never been easier A lack of quality sleep negatively affects every area of your life – killing motivation to work smarter, train harder and eat cleaner. But follow these six tips and you’ll sleep like a baby every night (without the tears and nappies, obvs). Find out more p24 2 Move your body to get ripped faster Blighted by injury for most of his adult life, cover star Lonan O’Herlihy had to train smart to build his lean V-shaped torso without risking time on the sidelines. You too can strip away body fat and build muscle with his kit-free workouts. Find out more p42 3 Why the bench isn’t best for your chest There, we said it. And before you demand a…

Capsaicin, the spicy compound that produces heat in red peppers, has long been acclaimed for its metabolism-boosting, fat-burning qualities. But research from Purdue University in the US has found this calorie-torching benefit is only noticeable in those who are “naïve or infrequent” eaters of spicy foods. In other words, if you’re a chicken madras man you’re probably desensitised to the metabolism-hiking effects of hot peppers. To give your fat-loss efforts a real kick, you’d be better off cutting back on the curries altogether. 1/3 It only takes two weeks of relative inactivity to lose a third of your muscular strength, new research from the University of Copenhagen has found. If you’ve been sidelined with an injury or taken a particularly leisurely holiday, it’ll take you three times the amount of…

1 Increase your workload How much you can lift is determined by how strong you are at the hardest part of a rep, and chains mean your muscles keep working hard as the move gets biomechanically easier because the weight increases. 2 Build upper-body explosiveness Using chains teaches you to bench press with power because the bar is lightest when on your chest, but gets increasingly heavier as you press it up. That means you need to move it fast with good form to keep it moving. 3 Protect your joints You’re at your most susceptible to injury at the end ranges of big lifts, like the bottom of a squat or deadlift. Using chains “de-loads” some of the weight at this position to minimise the risk of muscle or…

Down in the dumps? If you’ve got the weight of the world on your shoulders, you can try to lighten to load with these three snacks that have been proven to help turn your frown upside down. 1 / Avocado Avocados are high in folate, aka vitamin B9, which supports regulation of the hormone serotonin, one of your key mood regulators. 2 / Almonds Nuts are high in magnesium, and deficiency has been linked to depression because the element is needed to make serotonin. 3 / Yogurt Dairy products are high in calcium, and inadequate intake of this element is associated with poor moods and depression.…

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JOOP! BLACK KING This new limited-edition version of the classic Homme fragrance is a sensual scent. Spray it on and expect heads to turn. £52 for 125ml PENHALIGON’S PORTRAITS Like the traditional English qualities it celebrates, this woody fragrance is quirky, confident and effortlessly charming. £178 for 75ml L’HOMME PRADA Aimed at men with depth and complexity, this fragrance has a subtle, floral combination of neroli, geranium and patchouli. £97 for 100ml L’ENVOL DE CARTIER If you want to stand out, select this enigmatic scent, with its inventive combination of honey notes and musk. £68.50 for 100ml VERSACE DYLAN BLUE This seductive and aromatic scent blends vibrant grapefruit, powerful black pepper and subtle saffron with hints of incense. £66 for 100ml…

DAIRY-FREE THE THEORY Simply cutting out milk-based animal products, including cheese, butter, cream and yogurt. The rationale behind it is that a significant percentage of the population are intolerant to lactose - a form of sugar that makes up the majority of the carbohydrates in dairy foods – and this can cause everything from digestive problems to acne. There’s also the ethical side: most dairy cows are forced to be impregnated every year to maintain milk yields, and they’re often confined to cramped stalls and slaughtered before the age of five. Even if you aren’t a card-carrying PETA member, it’s worth being concerned about the effect an unhealthy environment and a cocktail of antibiotics might have on your morning cuppa. THE EVIDENCE If you’re un-moo-ved (sorry) by ethical arguments, then…

WHY Bread is great. The smell of it being baked. The taste, the texture, the versatility. But great though bread may be, it does have a nasty tendency to fill you up. Removing one slice from the sandwich equation can improve your bread-to-meat ratio, bringing all the ingredients back into balance. Try this one on for size – it’s a great recipe to scale up and make for a whole army of people: buy a 1kg to 1.4kg pork loin and roast it, get a couple loaves of great bread, and lay all the ingredients out in serve-yourself fashion. WHAT 170g pork Preferably centre-cut loin. This will comfortably serve two people Pork brine Make this, following the simple recipe here, before doing anything else 2 big slices of hearty bread,…

If you’re health-conscious, you’ve probably devoted a decent amount of food-shopping time to worrying about which vitamins you’re loading up on – but in fact it’s the “and minerals” half of the equation where you’re likely to be short-changing yourself at the checkout. As a functioning mammal, you need more than 20 minerals to sustain your body, and though you’re certainly getting the trace amounts of some whatever you eat (like boron and chromium), there are other areas where you might want to check if you’re coming up short. Here are the ten you need. 01 ZINC You can get enough of this mineral crucial to testosterone levels with a diet rich in meat and eggs, but if you’re deficient – or if you sweat a lot – then supplementing…

Do this workout twice a week for four weeks, increasing the weights every week, to add serious size to your biceps We’ve got good news and bad news. The good news is that building big, T-shirt filling biceps is easy. The bad news is that if you follow this biceps-building workout to the letter, then in a month’s time you’re going to need to splash your cash on buying some new tees that you can get your new arms into. The plan is simple: it’s a six-move workout made up of three supersets. Do the moves in order, sticking to the sets, reps, tempo and rest periods. Do it twice a week, aiming to increase the weights you’re lifting every second session. This will consistently keep your biceps muscles out…

45 sec DON’T HOLD STRETCHES Holding a static stretch for up to 45 seconds will significantly reduce that muscle’s ability to exert explosive power, regardless of age, sex or fitness level, according to an analytical review of 104 papers that studied stretching and athletic performance. 180 STRIDE FREQUENCY Elite runners average between 180 and 200 steps a minute, regardless of whether they are a sprinter, middle distance runner or marathon runner, according to research conducted at multiple Olympic Games. 1 WARM UP RIGHT Static stretching won’t warm your muscles up in a way that allows you to run faster. In fact, it will be detrimental to your performance because it will relax your leg muscles to the extent that they are less efficient at propelling you forward. In a US…

Pick a weight plate that allows you to perform all the reps with correct form throughout while still providing a challenge How often do you get to the gym only to find that the dumbbells and barbells are all taken? It’s often the case during peak periods, but they’re busy for a reason – for many, it’s the only time they can train, and a lack of training equipment can quickly derail a session. But with this one-kit workout you’ll never be left twiddling your thumbs again. All you need is a single weight plate to do the five moves in this total-body muscle-building and fat-burning workout, and the best bit is you can get it done in little more than 20 minutes. Make sure you warm up first with…

120min Exercising for 60-120 minutes a week can offset the risk of osteoporosis as you age, according to research from the University of Missouri The winter months might be closing in but that doesn’t mean you can’t still enjoy the benefits of the great outdoors, the latest of which is stronger bones. A new study presented at the European Congress of Endocrinology found exercise that puts greater strain on your body, like running, may improve long-term bone health more effectively than non-weight-bearing activities like cycling or swimming. The study measured the hormones of mountain ultramarathon runners and found that, at rest, their bodies direct more energy to strengthening their bones to compensate for the high physical load of their sport. Trail running also makes more demands on your muscles than…

Pre-packaged and chopped fruit might seem a convenient way to hit your five-a-day target – but new research reveals that not only is it more expensive, you’re also short-changing yourself on nutrients. After six days stored in refrigeration chopped mango, strawberry and watermelon pieces had lost 5% of their vitamin C content, and pineapples and kiwis lost 10% and 12% respectively, while levels of the antioxidant carotenoid were down 25% in pineapples and 15% in mangoes and strawberries, according to research in the Journal Of Agricultural And Food Chemicals. So if you want to make your money go further and get more of a vitamin hit from the fruits you eat, start buying fresh whole fruits and do the chopping yourself. 33% Eating 100g of fresh fruit a day reduces…

Omega 3 is an essential fatty acid, which means we can’t synthesise it so we have to consume it via diet. It’s found in high concentrations in oily fish, which is what makes fish oil supplements so popular. Here’s why you need it. 1 BOOST YOUR METABOLISM Omega 3 intake is important for normal metabolic function, according to the British Medical Journal. This creates the foundation for maintaining a healthy weight and looking and feeling healthy and energised. 2 TRAIN YOUR BRAIN Supplementing omega 3 fish oil helped study subjects’ ability to form memories, as well as improved their attention span and their reaction time, according to results published in the European Journal Of Clinical Investigation. 3 LOSE FAT FASTER Increasing your omega 3 intake can help you get a…

Rice announced himself on the snowboarding scene at 18, when he performed a backside rodeo over a huge 35m gap jump at the Superpark contest in California. Now 34, he’s the star of more than 20 snowboard movies, a US Open winner, an X-Games gold medallist and considered one of the most influential boarders of all time. MF finds out what makes him tick What does it take to become a great boarder? One of the greatest attributes is strength of mind – that’s definitely played a huge part in my career as a boarder. Always trying to be kind to yourself is important too, because if you push any vehicle too hard then it will eventually start to break down. You have to honour the required recovery. How hard…

“If you don’t exfoliate before using a moisturiser, you’re wasting your money” Carmelo Guastella  What’s missing from most men’s grooming routine? I don’t think there’s any excuse for having a bad haircut. Most guys always go for a short haircut but they need to be bolder. Grow it a bit longer on top and maybe get an undercut. You don’t need to be vain but you should spend at least two or three minutes styling your hair. What’s your top tip for younger-looking skin? Lots of guys have beards but they can be a bit scruffy. Ask a barber how to style it properly. Take off the cheeks and the lower neck. You don’t want it to look perfect but you do want to look like you’ve made an…

8.5 INCREASED LIFE EXPECTANCY Over an average lifetime, the expected increase in life expectancy gained by a person changing from commuting by car to bicycle in urban areas was estimated to be between three and 14 months, or an average of 8½ months, thanks to increased physical activity. The Dutch research also concluded that the benefits of this shift were nine times greater than the potential risks. Furthermore, they argued that there were benefits to the wider population owing to lower pollution and fewer car accidents. 9% CYCLING BEATS STRESS Just 9% of people who commute to work by bike say that their journey makes them stressed, compared with 40% of survey subjects who commuted by car. It’s well established that exercise will help extend your life expectancy. A large-scale…

Tech To get fitter and healthier you need to know you’re moving in the right direction. The right gadgets can keep you on the road to success Fitness Whether you’re a gym rat or a road runner, upgrading your training tools can make getting your session started a pleasure, not a chore Food Want to eat better but spend less time cooking? Consider these new and innovative kitchen additions to make life easier – and tastier Fashion Look and feel the part whether at work or away for the weekend with our round-up of the style essentials to complete your wardrobe Tech The new TomTom Touch is the first fitness watch that not only monitors your steps, sleep and heart rate, it also monitors your body composition. What does this…

1 / Protein A 100g serving of pork loin contains 27g of protein and just 13g of fat, making it a perfect post-workout muscle-building meat. 2 / Thiamine Unlike other red meat, pork is high in thiamine (also known as vitamin B1), an essential nutrient involved in scores of biological functions. 3 / Zinc Pork is also packed with the essential element zinc, which plays a pivotal role in at least 100 enzymes, as well as improving hormone function. 4 / Phosphorus Phosphorus is an element crucial to nucleic acids like DNA and RNA, as well as ATP, your body’s primary source of cell energy.…

Throwing a salad together is a great option when you’re in a hurry, especially if it’s full of nutrient-rich ingredients that will supplement your training. This Italian recipe, provided by chef Karol Gladki ( karolgladki.com ), will help you to build muscle and burn fat. INGREDIENTS 150g of bresaola 1 peach Handful of rocket 2tbsp extra virgin olive oil 1tbsp sherry vinegar Ground pepper to taste TO MAKE Slice the peach. Mix the slices with the bresaola and rocket. Add the olive oil, sherry vinegar and ground pepper to season. Get the goodness Rocket contains glucosinolates, which have powerful cancer-preventing properties. Bresaola is very lean, tender and high in muscle-building protein and creatine. Peach provides vitamins A and C, which help reduce the cell damage caused by intense…

1 FOR BONUS ABS WORK RING PRESS-UP WHY Rings aren’t just for the gym show-offs. According to a 2014 study published in the Journal Of Strength And Conditioning Research, doing press-ups on a suspension trainer leads to increased muscle activation in the abs, delts and pectoral muscles. HOW Start with your feet on the floor, at an angle that’ll let you get a few reps done. Brace your core and glutes to keep your body in a straight line. Once you start to “caterpillar”, stop the set. “Once you can do a handful of reps, move to elevating your feet to the same level as your hands,” says trainer Adam Wakefield. “Then add a weight vest to make it tougher.” 2 FOR GO-ANYWHERE GAINS BAND PRESS-UP WHY Once you can…

MOVE THROUGH A FULL RANGE Moving your muscles through the full range of motion will engage the maximum number of muscle fibres, which is the key to faster growth. And avoid swinging the weights up using momentum – cheat reps will hinder, not help, your gains. SQUEEZE AT THE TOP OF THE MOVE At the top of every rep (when your hands are closest to your chin), squeeze your biceps as hard as possible for one second. This will fire up extra muscle fibres to hold the weight steady and increase blood flow for a muscle-building pump. STRETCH AT THE BOTTOM At the bottom of every rep (when you arms are fully straight), stretch your triceps as hard as possible for one second. This will help ensure you go through…

There’s still time to enter the 2016 FitBrit challenge, but you need to move fast if you want to take part – and even faster if you want to set a time that will get you into December’s final. FitBrit is the UK’s biggest and best fitness challenge and we’re searching for the country’s number one amateur athlete. And with three categories to enter - Open, Masters and Team - there are more reasons than ever to set your sights on being best of British in the ultimate test of speed, strength and stamina. Read the column on the right to find out how the challenge unfolds, then sign up today to get your FREE three-day Fitness First gym pass at fitnessfirst.co.uk/fitbrit. 800M RUN Start on a stationary treadmill with…

Most people never build the big chest they want for one very simple reason - they don’t train it hard enough or often enough. One weekly session of bench pressing then a few press-ups just won’t break down enough fibres to provide the stimulus your muscles needs to rebuild and become bigger and stronger. But following this four-week workout will spur your body into action, because you’ll be training your chest twice a week (alongside two total-body sessions) with one strength-focused chest workout and one bodybuilding-style workout. It gives you the best of both worlds so you build a bigger and stronger chest. HERE’S HOW THE PLAN WORKS This month’s four-week workout is made up of four sessions a week, two of which (workouts 1 and 3) focus on your…

Bon Courage Bon Courage Cycling Apparel – top-quality casual clothing for people who love to ride. A great selection of graphic tees, hoodies and accessories, it’s fast becoming the go-to brand for cyclists looking for something that makes them look as good off the bike as on it! Designed and printed in the UK. Visit www.boncourageapparel.com. Prices from £12 EGN The EGN Strength and Size box is a complete range of muscle-building and weight-training sports supplements designed to achieve optimal results. Whether you’re new to training or a seasoned gym-goer who just wants that extra edge, this is the subscription for you! Use code MF20 for 20% off. RRP £49.99. www.eliteglobalnutrition.com Watermans Hair Growth Watermans Hair Growth Grow Me Shampoo is made in the UK for women and men. It…