Innholdsfortegnelse for January 2017 i Men's Fitness UK

“Being fit for life is about more than bench pressing your bodyweight” The nature of making monthly magazines means that this is the January 2017 issue of Men’s Fitness, but I am writing this at the end of October 2016, and you won’t read it until late November (if you subscribe), early December (if you buy in a newsagent’s) or July 2020 (if you only ever read MF in a dentist’s waiting room). If you’re in that third category, please forgive me for saying that coming up with something suitably inspirational to write here has been a bit like pulling teeth. You see, I should be using this page to tell you to prioritise your training programme and clean-eating diet plan over more appetising activities, such as boozy Christmas parties,…

“Adding plyometric exercises to your routine will not only increase your athletic capabilities, it will also improve muscle mass by recruiting your fast-twitch fibres,” says trainer Alex Gildea ( gildeafitness . com ). “Start by keeping the rep count low to perfect your technique and avoid injury.” Do one of the following three plyometric moves before a legs session or combine all three for an quick and intense cardio workout. JUMP SQUAT Squat down and load tension in your legs and glutes, then jump up powerfully, swinging your arms for momentum. Push your hips forwards at the top and exhale. Don’t roll your knees inwards when you land. Do 5-10 reps for 3-5 sets, resting 60sec between them. JUMP LUNGE Start in a split stance and…

9.3mph The speed limit to which cyclist commuters should stick to protect their lungs, according to a study from the University of British Columbia. Cycling any faster than this (equivalent to 15km/h) in urban environments increases the pace and depth of breathing, which draws in more toxic air pollution into the cyclist’s lungs. Perfect a pain-free posture “Efficiency beats brute strength on the bike,” says cycling coach Paul Butler (pbcyclecoaching.co.uk). “When you’re riding, focus on keeping your shoulders down away from your ears so they don’t get too tight, your elbows slightly bent to absorb the road, and your pelvis still in the saddle. Let your legs do all the moving and aim to pedal smoothly rather than ‘stabbing’ at the pedals.” Stay mobile in the saddle “On long rides…

You don’t need science to tell you that a bad night’s sleep makes you feel moody and irritable the next day. But did you know it can also make you fatter? Research in the journal Sleep found inadequate sleep increased junk food cravings the next day, so try these pre-bed snacks to help you sleep better and look leaner. 1 / Yogurt Yogurt contains the amino acid tryptophan, which is needed to make melatonin, the hormone behind making you sleepy. 2 / Banana Bananas contain tryptophan too, and it’s also a precursor to serotonin, the happy hormone that promotes feelings of well-being. 3 / Milk Can’t stomach food before bed? Drink milk instead. It contains tryptophan and slow-release casein protein to build…

Power to you Featuring exclusive and market-leading technology, including the new ACTIVEBlade that has moveable blades for 250% more active cutting area for 200% finer blending of even the toughest foods. And with blades that also move up and down at speed, powered by a 1000w motor, the MULTIQuick 9 makes it easier than ever to blend more of the foods you need to eat more often to build a better body, especially those tough but essential superfoods such as raw vegetables, nuts and seeds. World-leading technology Building on it’s reputation as the world’s number one handheld blender builder, the Braun MULTIQuick 9 also features new technological innovations, including SPLASHControl technology. Thanks to the interaction of three design factors in Braun’s patented PowerBell blending shaft, the six feet and arched…

The compromise you usually have to make when you choose a pair of trail running shoes is that in order to protect and stabilise your foot, you lose some of the comfort associated with road running trainers. This new offering from 361 sidesteps that issue by using the QU!KFOAM QDP (Quick Dynamic Performance) system, which enhances shock absorption and acceleration to provide a high-performance blend of comfort, cushioning and forward propulsion. The shoe also weighs just 309g, which makes it ideal for fast runners looking to clock up significant mileage. 361 Santiago, £110…

To celebrate its centenary, luxury fragrance brand Acqua di Parma has launched a new collection inspired by its home city’s musical heritage. The three scents in the Note di Colonia line-up are variations on the brand’s original fragrance – favoured by the suavest Italian men in the early 20th century – and aim to capture the passion of Parma’s rich operatic tradition. Even the bottles, with their handmade stoppers and elegantly rounded corners, are harmonious in style, giving the whole product a highly refined feel. Note di Colonia, £280 for 150ml NOTE DI COLONIA II   Intense and intoxicating, this scent combines orange and cardamom with a musky base. It’s ideal for making a great first-date impression. NOTE DI COLONIA I   A light and vibrant fragrance with bergamot notes…

Count your sets “If you’re trying to get jacked, your secondary goals should be to minimise joint wear and tear, and maintain – or increase – your proficiency on the big lifts,” says Nuckols. To do that, aim to train each muscle or movement for four to six sets (or 40-70 total reps) per session. “I recommend accessory lifts over lighter sets of squat, bench or deadlift to cut down on overuse injuries,” says Nuckols. Vary your reps Yes, most studies agree that six to 12 is the ideal range for maximising muscle growth – if you go heavy enough – but that’s not the full picture. Lower rep counts - three to five, say - will let you build the strength you’ll work with later as well as maximising…

“If you aren’t digesting properly, all your chicken thighs mean nothing” Protein You only need it if you aren’t getting enough from food, or if you’re struggling to eat during your post-workout window (don’t panic, it lasts up to 90 minutes). Aim for 30-50g in a shake after training. Magnesium Sleep is as important to muscle growth as food: it’s when recovery happens. Magnesium - the fourth-most common mineral in the body - helps with stress levels and improved kip-time. Take it in spray form, or add the salts to your bath. BCAAs They can increase muscle protein synthesis, especially if you’re not getting enough protein from other sources. There’s also some evidence that they reduce post-workout muscle soreness and increase testosterone recovery. The standard dose is around 20g a…

Ingredients (serves 4) 105g farro 1.5 litres chicken stock 3tbsp olive oil 30g unsalted butter 2 small shallots, chopped Coarse sea salt and freshly ground black pepper 80ml white wine 45g diced fresh figs 30g pine nuts, toasted 3 handfuls of rocket, preferably wild 40g grated parmesan ¼ lemon 1. In a bowl, soak the farro in a litre of water for 30 minutes, then drain it. Meanwhile, heat the stock in a small saucepan and keep it warm on a low heat. 2. In a large saucepan, heat the oil and butter over a medium heat until the butter begins to foam. Add the shallots and season with a little salt and pepper. Cook for about two minutes until softened. 3. Add the drained farro and stir until toasted.…

What’s your gut feeling? According to mounting evidence, that’s one of the most important questions you can ask yourself when it comes to health. Your gut, after all, is responsible for letting in nutrients and water while keeping out toxins - as long as it’s working properly. Let it start to leak and it’ll allow substances into your bloodstream that shouldn’t be there, causing a host of problems. A healthy gut depends on good bacteria, a solid lining and a working immune system. Keep topped up on these nutrients to maintain all three. 01 CURCUMIN The active ingredient in turmeric protects your intestinal walls against the negative effects of a Western diet, helping prevent the proliferation of “bad” bacteria, suggests research published in 2014 by Virginia Commonwealth University School of…

If you’ve tried and failed to lose weight before, the chances are you tried to do it through more running or cycling, especially slow, long-distance jogs or rides. But while steady-state cardio – when you run, cycle or swim at a consistent intensity for a significant amount of time – has many health benefits, maximising fat loss isn’t one of them. Instead you need to hit the free weights if you want to strip away body fat quickly and transform your body. In one study, published in the Journal Of Applied Physiology, people who followed a resistance training programme added more muscle, got stronger and torched body fat. The subjects’ strength levels increased by 36%, and they reduced body fat by an average of 2kg, despite their total weight not…

EMBRACE THE PAIN Why? During this workout your abs will start to cramp – if they don’t, you’re not sticking to the tempo – but this short-term pain is the price you have to pay for long-term progress. Embrace it. CATCH YOUR BREATH Why? When you do cramp and feel like you can’t do one more rep, stop for two deep breaths, still keeping your abs tensed. This short pause will allow you to finish the set. FOCUS ON FORM Why? Once your abs start to fatigue it’s tempting to rush through the remaining reps to get to your rest break. Don’t. Keep reps controlled so your abs don’t switch off.…

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Adding a handful of blueberries to your morning porridge, one in your post-workout shake and another on your evening Greek yogurt will certainly add extra deliciousness, but new research shows it will also help your heart by tackling the major causes of cardiovascular disease: high blood pressure and arterial stiffness. In the Florida State University study, subjects who ate 150g of blueberries a day for eight weeks saw a reduction in blood pressure (5.1% in systolic and 5.3% in diastolic) and a 6.5% decline in arterial stiffness, plus a 68.5% increase in nitric oxide, a key compound involved in blood vessel widening. 50% Lifting weights for sets of between 20 and 25 reps using 50% of your one-rep max is as effective at building muscle as doing eight-rep sets…

1 Break the chain Hit a plateau? Swap 15kg with 2x10kg chains. As the chains hit the floor at the bottom of the rep the bar gets lighter, so you can bust through sticking points. 2 Drop the bar Load a bar with 5x5kg on each end. Aim for ten good reps, rest for ten seconds, remove one plate on each side and repeat until you’re just pressing the bar. 3 Back it up An imbalance between your chest and back will stop you in your tracks. Aim to do as many bent-over rows as bench presses. If you’re too front-heavy, focus on your back until it’s even.…

When you’re trying to lose weight and want to go out for a meal, you need to know the menu will keep your diet plan on track. But another consideration should be the establishment’s interior design. New research from the University of Notre Dame in the US found the floor plan of a restaurant can significantly affect how much you eat. Subjects who ate meals in large, open-plan kitchens or dining rooms ate on average 170 more calories per meal than those who dined in more intimate environments. So keep dinner personal to keep getting lean.…

29% of the men surveyed admitted they were worried by their supplement intake Are you too reliant on pills and powders? Recent research by the American Psychological Association found men are becoming increasingly dependent on supplements such as protein, creatine and fat burners, at the risk of forming poor dietary habits and compromising their health. Of the 195 men surveyed, who were all supplement users, 22% said they regularly replaced meals with tablets or shakes. A further 8% had been advised to cut back on supplements by their doctor because they were missing out on vital minerals, vitamins and other micronutrients from whole food sources. Remember, supps are a useful back-up to support your health and aid with recovery after exercise, but they aren’t a substitute for a balanced, healthy…

1 TRAIN UNDER PRESSURE The goal when training should be to ensure that your brain has seen it all before and knows what to do no matter what the scenario. This is less practical for amateurs than pros to implement, but you can still work it into practices: simulate the pressure of a game by ensuring something is riding on the outcome, whether it’s money or simply the threat of having to run a lap around the field. 2 VISUALISE PATHWAYS Neurons that fire together wire together, and imagining yourself succeeding at something is a great way to strengthen the neural pathways that will determine that success. Visualisation works better the more realistic it is, so focus on all your senses before big moments – whether in sport or outside…

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Now you can get ice cream delivered to your door in under an hour, eternal youth is possibly the last thing on Earth that you can’t buy online. This new anti-ageing MAX LS Deluxe gift set from Lab Series, however, is the next best thing. And it comes with a wash bag from those distinguished folk at Aspinal of London. 1 MAX LS Daily Renewing Cleanser is a creamy moisturising lotion with anti-ageing properties. 2 MAX LS Power V Lifting Serum speeds up the rate of skin cell turnover to keep you looking youthful. 3 MAX LS Instant Eye Lift is an intense moisturising treatment that will make your eyes look fresh. 4 MAX LS Power V Lifting Cream uses Lab Series Molecular Age-Less Complex to tighten your skin.…

“THERE ARE CERTAIN THINGS YOU GET FROM FRUIT THAT YOU CAN’T GET FROM TAKING VITAMINS” You’ve probably heard the argument at some point: fruit contains fructose, fructose is a form of sugar, and sugar is the worst thing you can possibly eat if you’re aiming to get lean or show off a six-pack. Right? Wrong. “It’s really just a poor interpretation of the chemistry to say you shouldn’t eat fruit for fat loss,” says Luke Leaman, a body composition specialist and co-founder of Muscle Nerds (musclenerds.tv). “It’s not true, and worse, it can have negative health effects, since most people could probably use more fruit in their diet. When you look at how much fructose there actually is in fruit, it’s not that big a deal – especially when you’re…

DO COMPOUND LIFTS Compound (or multi-joint) lifts - think deadlift, squat, pull-up, triceps dip and overhead press - are so called because they work more than one muscle group at a time. For instance, the squat works all the muscles of your legs, as well as your glutes and your core, while the deadlift works pretty much every major muscle in your body. That means that compound lifts should be your go-to exercises when your priority is torching fat fast because you’ll burn more calories in less time. Even better, you can pair two compound moves into a superset (see the box on the opposite page) for an even greater fat-loss effect. LIFT FOR LONGER Shorter sets of six reps or fewer using a very heavy weight are great for…

Your abs are no different to any of your other major muscle groups in that they need to be exposed to high volumes of workload to grow bigger, stronger and more defined. And for a genuinely impressive six-pack, you also need to place your abs under as much muscular tension as possible, because exposing your muscles fibres to time under tension breaks them down, which initiates the process whereby they grow back bigger and stronger. This six-move abs-focused workout - split into two three-move tri-sets - will work your abs hard to move and manage your bodyweight while also placing them under significant tension, through increasingly higher rep ranges, to do as much muscular damage in the shortest possible time. Do the three moves of the first tri-set in order,…

WHICH MOVES SHOULD YOU DITCH? Hardly any moves are completely useless – but there are definitely some you might want to stop doing. While most of the moves on this list could be useful for, say, an experienced competitive bodybuilder, you’d be better off using your (probably pretty limited) gym time doing alternative exercises that will be much more effective. Unless you’re planning to end up on a stage in tiny sparkly pants. CALF RAISE Schwarzenegger tore the bottoms of his sweatpants to force himself to train his calves more. But he was the Terminator; you don’t need to worry so much. “Your time’s better spent working on plyometric or jumping exercises alongside walking lunges, step-ups, squats, deadlifts and sled work,” says Olli Foxley, a trainer at W10 Performance. “I…

Looking to shift that last stubborn bit of belly fat and achieve a lean, defined body that you’ll be proud to show off? Try this super-quick fat-torching workout. This type of single-kit, multiple-move circuit is known as a complex session, but not because there’s anything complex about it. All you need is an empty Olympic barbell (or a “fixed” barbell, which is a bar with a certain weight on that can’t be adjusted) and a small space on the gym floor. Then simply go from one move to the next – without putting the bar down between moves – and stick to the reps detailed. You’ll work all your major muscle groups intensively and make your heart and lungs work hard to keep pumping oxygen and blood to the working…

2.1% The increase in lean body mass percentage following a 12-week strength and plyometric training programme in elite handball players, according to the Journal Of Human Kinetics. Their squat jump max increased by 6.8% If you want bigger and stronger muscles then most of your training time should be dedicated to lifting weights. But you can reach your size and strength goals faster by also including some weekly plyometric work, which means doing more explosive bodyweight moves such as box jumps or clap press-ups, according to a study published in the Journal Of Strength And Conditioning Research . The research found that subjects who performed plyometric exercises added more muscular size and had greater power output than those who didn’t. And the best bit – aside from…

91% The percentage of your RDI of vitamin B12 in a 250g steak. It plays a vital role in optimal brain function, and it’s found predominantly in meat, fish and eggs 36% The reduction in the risk of developing dementia by people who eat the most saturated fat (the type found in red meat), according to a study by the Mayo Clinic. The next time you face a big challenge at work that requires you to perform under pressure and keep your cool, give your brain the nutrients it needs by eating a steak the night before – preferably one from a grass-fed cow. Organic red meat, or wild-caught fish if you prefer, is high in docosahexaenoic acid (DHA), which is one of the most important types of omega 3…

1 Quick warm-up “Kettlebell cleans and kettlebell snatches will wake up your nervous system and stimulate more muscle fibres, allowing you to go heavier on squats and deadlifts,” says trainer Ollie Foxley of W10 Performance. 2 Mobility drills “Turkish get-ups and kettlebell windmills at the end of your warm-up will improve your movement patterns, improve hip mobility and shoulder stability, and throw some hard direct abs work into the mix,” says Foxley. 3 Sculpt hard abs Doing more bell work will tax your abs and get you closer towards a six-pack by torching belly fat. “Pick four or five kettlebell moves and do ten to 20 reps per move in a circuit, only resting at the end to keep your heart rate high,” says Foxley. 4 Workout finisher Ending legs…

“I only take a small amount of supplements as I try to get as much as I can from food – but I always take vitamin D. I know my body takes a pounding from the crazily stupid number of miles I run [Hughes has run 53 marathons in 53 days] but this vit helps regulate absorption of calcium for healthy bones and supports my immune system to help me recover quicker.” “Omega 3 fatty acids in fish oils help with hormone production – including testosterone, which is vital if you want to build lean muscle – and it’s also been shown to increase cognitive function. People generally lack quality fat intake but are reluctant to eat oily fish like mackerel, so that’s another good reason to take omega 3…

Did you know? While training is vital for keeping your body physically fit and healthy, exercise benefits go far beyond just that. Brain power Studies have shown that a short burst of high intensity exercise can help your brain to process information better, providing you’re hydrated. Try a Tabata workout on a rowing machine. Row with max effort for 20 seconds, then rest for 10 seconds and repeat 8 times. Everything helps Worried about the best training for you? Stop fretting and just do something. Activity has been shown to improve insulin sensitivity and blood lipid levels, important in keeping your heart healthy. Control your appetite Craving the snacks? People who exercise regularly have been shown to be more in tune with how much energy their bodies need, compared to…

1 Strawberries “The malic acid in the berries is a natural cleaner that will whiten your teeth.” 2 White foods “The whiter the foods you eat, the whiter your teeth will be. Eat chicken, rice and fish and avoid pigmented foods, such as Chinese or Indian takeaways, which can have lots of colourings that stain your teeth.” 3 Milk “The calcium in milk helps reinforce tooth enamel and structure, as well as helping to strengthen your jawbone.” 4 Cheese “This is another great naturally cleansing food that can strengthen the teeth. It contains calcium and also has a cleansing surface structure, especially hard cheese such as cheddar.” 5 Coconut oil “Swill a tablespoon of coconut oil around your mouth for up to 15 minutes. It helps remove damaging bacteria and…

WHY Duck is always popular at restaurants but it doesn’t occur to many people to cook it at home. Sure, duck is more expensive than chicken, but it’s also cheaper than a good-quality steak. Why? We’ve no idea - in fact, duck breast is easy to cook thanks to the ample layer of fat that keeps the meat naturally moist and tender while it roasts. This is a restaurant-quality dish, but quick and easy to bang out at home and a great choice when company’s coming. Farro, also known as emmer wheat, is a type of wholegrain wheat that can be used to make farrotto, a risotto-like dish. If you can’t get fresh figs, you can substitute an equal volume of apricots, peaches, apples or pears. WHAT 4 x 280g–340g…

1 PULL-UP & TRICEPS DIP WHY This superset will add serious size to your arms HOW For the pull-ups, hang from a bar with an overhand grip. Squeeze your lats to pull your chest up towards your hands then lower until your arms are straight again. That’s one rep. After eight reps, move on to parallel bars. Keeping your chest up, bend your elbows to lower yourself as far as you can, then press back up to the start. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. 2 BACK SQUAT & FRONT SQUAT WHY This superset will send your heart-rate rocketing and build bigger legs HOW For the back squat (pictured above left) stand tall with the barbell across…

MAINTAIN TENSION FOR EVERY REP For a truly effective workout, you must apply then keep tension on your abs from the start of move 1A right through to the end of the set of 2C. Forcing your muscles to stay engaged will hurt, but that’s what forces change. STICK TO THE RIGHT REPS In each tri-set the moves get slightly easier but the number of reps increases. Working your abs through different rep ranges in a workout hits more muscles fibres as others are recruited to help out those that are fatigued. DON’T REST UNTIL THE END Try not to rest between moves A and B and moves B and C in either tri-set – you should rest only after all the reps in the tri-set are done. The more…

Bikes were essentially invented to make our lives easier – to get us from A to B with less physical effort than was previously required. That, ultimately, is the beauty of cycling: there is no great impact on the body because your weight is supported, which means you can frequently achieve prolonged efforts of four hours or even more. Elements of strength, endurance and power are all naturally included in any type of ride and, in the words of pro cyclist Conor Dunne, “rather than the confines of a gym, workouts will get you out exploring the great outdoors”. So whether you’re looking to breach the four-hour mark for the first time, or want get better at the long rides you already do, here’s what you need to do when…

It’s fast approaching the time of year where our normal schedules go out the window. Christmas parties, after-work catch-ups and general festive fun mean it’s all too easy to let your training regimen fall by the wayside. Which is why this workout plan is designed to give you big results without you spending any longer than absolutely necessary on the gym floor. All you need to do is get in, follow the five-move sessions (sticking to the sets, reps , tempo and rest detailed), then get out again. Try this approach and you’ll realise that building and maintaining a better body doesn’t mean slaving away for hours in the gym. HOW THE PLAN WORKS This month’s four-week workout is made up of four sessions a week, two of which (workouts…