Innholdsfortegnelse for February 2017 i Men's Fitness UK

The best thing about the start of a new year is the opportunity it offers to wipe the slate clean and start afresh. We say we’ll go to the gym more and the pub less. We’ll eat more salad and less pizza. We’ll get that promotion and save more money and start to live the fitter, healthier and happier life we deserve. The trouble is that, most years, most people find their attempts to turn their lives around are a distant memory come the end of January. This year is going to be different, because you’ve already made the single best life-improving decision possible by picking up this mag. Inside is all the advice and insight you need to make and maintain the healthier habits that will have a positive…

Running can be great for your physical and mental health, but if you want it to be a legitimate fat-torching workout you need to train smarter. That means that your runs, whether in the gym or outside, must be short and intense to elevate your heart rate so you leave your comfort zone well behind you. Try these three sessions by elite runner and coach Shaun Dixon ( letsgetrunning. com ) and burn fat faster. HIIT SESSION High-intensity interval training (HIIT) is a structured run during which you alternate between different intensities. You maintain a set pace (fast, moderate or slow) for a set amount of time. After a 10-minute warm-up, try alternating 30 seconds of moderate, then fast and then slow running. As you get…

If losing weight is your 2017 fitness priority then you need to start eating more protein in the form of eggs, lean meat and fish. Doing so can help you shed fat faster, according to research from the Society for Endocrinology, which has reported that a high-protein diet increases the levels of phenylalanine, a compound created as a by-product of the protein digestion process. High levels of this compound trigger hormones that decrease hunger levels, reducing the temptation to snack and over-eat and thereby accelerating your loss of body fat.…

7.6kg Weight lost by people who ate whey protein at breakfast for 12 weeks, compared with 3.1kg in those who had carbohydrates, according to the Endocrine Society 8% The average annual compound growth of the sports nutrition market in the UK, which would make it worth more than £527 million by 2019, according to nutrition-group. co.uk It’s tempting to think that upping your dose of protein after a weights workout will help you build lean muscle mass faster. Or that the more muscle you have, the more protein you need to maintain and build new muscle tissue. But according to new research from the University of Stirling, that’s not the case: it found that post-workout protein intake has the same impact on muscle protein synthesis -…

800 The additional calories the average UK commuter consumes through snacking each week on the way to and from work, according to a study by the Royal Society for Public Health We’ll come clean: if a packet of biscuits gets opened in the MF offices at 11am, by midday all that remains is a couple of crumbs… and sometimes even they get hoovered up. If, like us, you sometimes have trouble controlling your workday snacking – especially the tasty things you know should only be an occasional treat – then all you need to do is create a little distance between you and the forbidden foods. Subjects who were seated 70cm and 140cm away from a bowl of snacks ate significantly less than those who were sat within arm’s reach…

INTERVAL SESSION These are the ones most people dread but they’re probably the most useful for improving performance. You alternate short periods of high-speed running with periods of recovery. A good sample session would be to do one minute fast with two minutes of recovery running and repeat that ten times. FARTLEK This gets its name from a Swedish word meaning “speed play”. It’s an unstructured interval session where your periods of intense effort and recovery vary. You can make it up as you go along but it helps to impose some kind of external system, such as saying to yourself that you’ll go hard until the third lamppost. LONG RUN These are essential if you’re training for a long-distance event like a marathon. Doing one long run a week…

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The beauty of this simple dish is that it can be eaten as a delicious and nutritious breakfast, lunch or dinner. Here’s why you should keep the three key ingredients in your fridge or cupboard for when hunger strikes 1 Asparagus Very low in calories - 100g contains just 20 - but high in vitamin B6 and fibre, and the essential elements iron, calcium, magnesium and zinc. 2 Eggs All eggs are high in protein but high-quality, organic, free-range ones (as duck eggs usually are) contain more brain-boosting omega 3 fatty acids. 3 Prosciutto It is a processed meat because of how it’s cured, but when it’s high in protein and tastes this good it’s worth it. Just cut down on less worthy meats.…

Adding a lot of lean muscle quickly requires you to do three things perfectly. One: work out multiple times per week following a structured and progressive resistance training plan. Two: follow a varied and balanced nutrition plan that provides enough protein, fats and carbs in the right amounts to give your body all the essential nutrients it needs to recover and grow. Three: get at least eight hours of deep, good-quality sleep every night, because this is when your muscles grow back bigger and stronger. If you’re doing those three things right, then some sports nutrition products can play a role in accelerating your muscle mass gains. Here are four key products that can give you the edge in achieving your goal of packing on lean muscle fast. ‘AFTER TRAINING,…

Choose your gym The first choice you make defines the experience you have – and there’s no single solution that fits everyone. So where should you train? BUDGET WHAT TO EXPECT Keycards to get in, bring-your-own-towel requirements and minimal staffing. Budget gyms typically cost around £20-30 a month, and aim to pack in the clients – but that doesn’t make them a bad option. PROS Cheap doesn’t necessarily mean ill-equipped, at least when it comes to the basics: EasyGym and Pure Gym, the main contenders, have all the dumbbells, machines and Olympic lifting platforms you’d expect of a more expensive option, and a healthy selection of classes if that’s your thing. Some are 24-hour, so you can train at the most anti-social hours that suit you. CONS Competing on price…

KEEP BREATHING Why? When the going gets tough during abs moves it’s tempting to hold your breath to grit it out. Don’t. It’ll send your blood pressure sky-high. Keep breathing deep and controlled. FORGET ABOUT PAIN Why? By the final move of each tri-set your abs will be on fire. That’s bad for you at the time, but means your abs are well out of their comfort zone. Ignore the pain - it’s only for a few seconds. ONLY DO GOOD REPS Why? With any exercise, only quality reps count towards building muscle definition. As soon as your form suffers, stop, take a breath, then go again, if you can do so safely.…

Pick a weight that allows you to perform all the exercises with perfect form (you may need a lighter one for move 4) Dumbbells may have a stupid name, but if you use them smartly they can be your secret weapon in adding lean mass to all your major muscle groups. The beauty of this five-move dumbbell circuit is that it’s both easy to follow and quick to do. And because it only requires a single dumbbell, which you might have knocking about your home, you don’t even need to brace the winter weather to get your workout in the bag. All five moves in the circuit are challenging, working multiple muscle groups at once and raising your heart rate, because that’s the only way to build new muscle and…

1 SQUAT CURL HOW With feet shoulder-width apart, simultaneously bend at the hips and knees to lower towards the floor with your chest up and your weight on your heels. As you straighten up, curl the dumbbells up to your shoulders. WHY The squat part of the exercise works your entire lower body. Holding the dumbbells for the duration of the set works your grip strength, and the biceps curl adds an extra muscle and cardio challenge to raise your heart rate. 2 BENT-OVER ROW HOW Stand tall with your chest up and core braced, holding a dumbbell in each hand. Bend forwards – hingeing at the hips, not the waist – then row the weights up to your sides, leading with your elbows. Lower back to the start. WHY…

1 LUNGE PRESS HOW Holding dumbbells at shoulder height, lunge forwards so that your front knee is over your front ankle. As you lunge, press the weights directly overhead, making sure they go up and not forwards. Alternate sides. WHY This move is a great co-ordination challenge and also a test of your shoulder mobility. If yours is poor, you’ll find you hunch as you press and push the weights forwards. 2 RENEGADE ROW HOW Start in a press-up position, holding a dumbbell in each hand. 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 As before, it works your back muscles while challenging your stabilisers. For an extra challenge, it’s even tougher…

1 BODY PART SPLITS This four-week plan includes four workouts a week. Each of the four hits a different body part. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. The first three workouts each week hit two different muscle groups, so that while one body part is working, the other recovers, allowing you to keep the intensity level high and lift the heaviest weight possible with good form to stimulate the maximum amount of muscle growth. 2 WORKOUT STRUCTURE All four weekly sessions comprise six exercises divided into three supersets, labelled…

1A SQUAT   SETS 4 REPS 10 REST 0SEC TEMPO 2010 HOW Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position. WHY It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. 1B WOODCHOP   SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010 HOW Stand holding a dumbbell in both hands to one side. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Reverse the movement. Do all the reps then switch…

Eating more foods rich in vitamin C, like oranges and other citrus fruit, can protect you from one of the most deadly types of strokes. A deficiency in this important antioxidant – which is also found in abundance in red peppers and strawberries – is a risk factor for haemorrhagic strokes alongside high blood pressure, drinking and obesity, according to the American Academy of Neurology. Unlike most mammals, humans can’t synthesise vitamin C so it must be consumed through our diet. The NHS advises adults to consume 40mg of the vitamin a day – because it can’t be stored, you need to replenish your levels daily. <40% Want to lose fat and build muscle? Cutting calories by 40%, while still eating lots of protein, could be the fastest way,…

7 The average time in weeks before a flight out of the UK when airline prices are at their cheapest, according to skyscanner.net . Long-haul flights are best booked even more in advance, with flights to Bangkok cheapest 18 weeks before departure Book your next break It’s no wonder the start of the year can be depressing: it’s cold, it’s dark and it can feel as if there’s not much to look forward to. Which is why you should book your next holiday now because the anticipation of getting away can lift your mood. A Dutch study of 1,530 people published in the Applied Research In Quality Of Life journal found that we derive the most happiness from anticipating a getaway – even more than actually being…

“When I am dieting I always carry a couple of squares of dark chocolate in case I get the urge for something sweet. It’s sweet enough to curb the cravings but the bitterness stops me wanting more. Dark chocolate rice cakes also work because they’ve got a crunch, which is something you tend to miss when eating healthily.” “Unhealthy food is desirable because of the way it makes you feel so try not to attribute feelings to it, especially if you are on a restrictive diet. It’s just food. But even if you can’t ditch those feelings, eating ‘bad’ food will feel good only for a second until the guilt hits. Be strong and don’t let a doughnut beat you!” “I plan my meals in advance but leave around a…

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‘IT’S POSSIBLE TO DROP WEIGHT IN THE SHORT TERM BY RESTRICTING CALORIES – BUT NOT SUSTAINABLY’ NUTRITION TRUTHS #1 YOU CAN’T OUT-TRAIN A BAD DIET Yes, you can get abs eating almost anything – cake included – but at some point, the lack of decent fuel will damage your performance. ‘FANCY AN ALL-DAY KALE BENDER? HOWEVER HEALTHY YOUR DIET, TOO MUCH IS STILL TOO MUCH’ NUTRITION TRUTHS #2 RED WINE IS GOOD (SORT OF) It’s certainly high in resveratrol, which has been linked to anti-ageing effects. But you can also get it from grapes, while alcohol has been linked to five types of cancer. ‘IF YOU’RE DESPERATE FOR A PIZZA, SCRIBBLE IT DOWN ON A BIT OF PAPER AND YOU’RE LESS LIKELY TO BINGE’ NUTRITION TRUTHS #3 AN APPLE A…

“It’s been a busy six months,” says Henny Seroeyen, who triumphed over a supremely dedicated field of competitors in last year’s Fit Factor challenge, and came away with a stack of new job offers. “I’ve had a lot of publicity, a lot of work to do. I’ve got one of the leading roles in a Belgian cop show, and I’ve also been doing a lot more work with my supplement sponsors – I’m basically a full-time ambassador now. I’m doing more modelling, more filming, social media and promotions. There’s a lot to fit in.” For Seroeyen, a trainer for the Belgian military, the BodyPower Expo at the NEC Birmingham was his first time on a fitness competition stage – but a single-minded regime of eating right, training hard and being…

Not all bacteria are created equal. Some are better for your health than others, and making your gut into an appealing home for the “right” kind is a fast, effective way to improve everything from body fat levels to migraines. So how do you do it? Probiotics – like the ones in those “healthy” miniature yoghurts - can top up the good ones, but prebiotics (technically, non-digestible plant fibres) act like fertiliser for the ones that are already there, giving them the environment they need to thrive. You already get some prebiotics from your diet – even sliced white bread has them – but topping up with these ten foods can lead to radical changes in your gut microbiome, meaning results in days, not months. 01 NUTS Most are good…

Do each tri-set in order, sticking to the reps and tempo, and you’ll hit your entire core from various angles to develop hard abs In the pursuit of rock-hard abs a lot of people still think you need to bang out hundreds of sit-ups morning, noon and night. But the fact that so many people can knock out triple digits for the move, yet still don’t have impressive abs, shows that they’re doing little more than wasting time and energy. So what is the best approach? We’re glad you asked. The short answer is the following six-move workout. The exercises are divided into two tri-sets, which is when you do three moves in succession with only minimal rest in between. The first tri-set hits your upper, lower and side abs…

If you want to make major changes to how you look with your top off before the end of January, you need to read the following pages. They contain workouts and instructions on how to do them so you can pack on serious muscle mass across your torso while simultaneously stripping away body fat – all in just four hours of training over the next four weeks. Turn the page to find out how you can build your best ever body. HOW THE PLAN WORKS This four-week training plan for your best ever body couldn’t be easier to follow. Simply do the following four workouts each week - sticking to the exercises, sets, reps, tempo (see panel, right) and rest periods detailed - for a month. The first workout of…

1 LUNGE CURL HOW Holding dumbbells, take a big step forwards and lower until both knees are bent 90°, keeping your front knee over but not in front of your ankle. At the same time, curl the weights up to your shoulders. Alternate sides. WHY The lunge works every major muscle in your lower body while also providing a test of balance and co-ordination. The biceps curl element makes it an extra-challenging start to the circuit. 2 RENEGADE ROW HOW Start in a press-up position, holding a dumbbell in each hand. Keeping your core braced, row one hand up, leading with your elbow, then lower it back to the floor. Alternate sides with each rep. WHY Think of this move as a brutal version of the plank – it works…

Here’s the reality: it doesn’t matter how hard you train in the gym if you don’t put the same time, effort and focus into what you do in the kitchen. The old saying that “you can’t out-train a bad diet” is something of a cliché, but like all clichés it’s rooted in truth. And if you want to make big changes to how you look with your shirt off – and as quickly as possible – then you need to start thinking more about mealtimes. Here’s our expert advice on how you can start to eat smarter and torch body fat faster. 1 FUEL FOR THE DAY AHEAD When following this training plan breakfast is the most important meal of your day because what you eat first thing helps dictate…

1A FLOOR PRESS   SETS 4 REPS 10 REST 0SEC TEMPO 2010 HOW Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Lower the weights towards your chest, then press them back up powerfully to return to the start. WHY Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. TEMPO 2010 = 2sec to lower, 0sec pause at the bottom, 1sec to lift, 0sec pause at the top 1B HAMMER BENT-OVER ROW   SETS 4 REPS 10 REST 60SEC TEMPO 2010 HOW Hold a dumbbell in each hand…

1A OVERHEAD PRESS   SETS 4 REPS 10 REST 0SEC TEMPO 2010 HOW Stand tall holding a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. WHY The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep. 1B LATERAL RAISE   SETS 4 REPS 10 REST 60SEC TEMPO 2010 HOW Stand with dumbbells by your sides and palms facing each other. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Slowly lower them back to the…

1% Forced indoors by bad weather? Set the treadmill incline to 1% – this helps you burn as many calories as running outdoors, according to the Journal Of Sports Sciences One effective way to make 2017 your fittest year ever is to get out and start pounding the pavements. You could run on the gym’s treadmills, true – but if you want to lose weight, get fitter and feel happier faster then the great outdoors is where you need to be. Research from the University of Exeter has found that road runners burn more calories when running at the same speed than treadmill runners, mainly because of the wind resistance they encounter. And additional research found that exercising outside, especially in green environments, made people feel more positive…

According to the UK’s Health and Safety Executive, in the past year stress, anxiety and depression accounted for 37% of all work-related illness cases and 45% of all working days lost to ill heath. Feed your head with these three mood-boosting snacks. 1 Seaweed Hailed as a “superfood” thanks to its high mineral content, seaweed also contains iodine, which can fight depression. 2 Avocado The favourite breakfast of Instagram foodies is high in folic acid, which supports the regulation of happy hormone serotonin. 3 Almonds These nuts are packed with the essential element magnesium, which plays a big part in the development of serotonin.…

Don’tshophungry Food shopping when starving is bad for your waistline - you’re more likely to buy high-calorie snacks - as well as your wallet, with hungry subjects spending 21% more than full ones in a University of Zaragoza study. Get coffee to go Grabbing a £3 cappuccino on your way to work each day will cost you around £60 a month. You don’t have to give up coffee – just switch to a white filter coffee for £1 to save nearly £500 a year (and 190 calories a day) – or buy a flask and bring your own brew to save even more moolah. Move your money Financial gurus say you should put 20% of each pay packet aside for the future. If you want to, or just want to…

TALK TO SOMEONE WHO KNOWS RUNNING SHOES “Go to a proper, dedicated running shop – not Sports Direct or a similar high-street chain. A specialist shop will allow you to have a run in them before you buy, which is very important.” LOOK AT THE SOLES OF YOUR OLD PAIR “Wear on the outside rear of the sole indicates you land on the outside of the heel and roll inwards (aka pronation), so you should aim for something with a bit more stability. If this is very pronounced, you should think about doing some hip and glute strength exercises to combat it.” USE MULTIPLE PAIRS “I have about six pairs on rotation: shoes with more stability for longer runs, lightweight neutral shoes for faster efforts, more traction for off-road runs.…

YOU MUST BE BALMY The winter months can be very harsh on skin, which can get dull and dehydrated because of the cold conditions and the drying effect of central heating. Post-shave balms are good products to use to help bring hydration back. DON’T HOLD BACK You can increase the amount of moisturiser that you use during the winter, and don’t forget that your face still needs protection from the sun to stop the ageing effects of UVA rays. Always try to use a product that contains SPF. DRINK TO GET A GLOW Men tend to overlook the importance of keeping their skin hydrated. That’s why it’s essential to drink two glasses of water when you wake up to kick-start the rehydration process and ensure your skin looks healthy and…

WHY Although in the UK we usually think of “prosciutto” as a particular kind of sweet-tasting cured meat, it’s actually just Italian for ham – in Italy they distinguish between cotto (cooked) and crudo (cured), with the most famous variety of the later coming from Parma. But the crudo method can be applied to other meats, and duck prosciutto retains the rich but delicate flavour of the bird as well as the high levels of protein. Make the effort to find duck eggs, which are packed with quality fats and nutrients, to go with the duck prosciutto – you won’t regret it. (Although you can use hen’s eggs and regular prosciutto and it’ll still be delicious.) WHAT 5-6 asparagus spears Choose large, thick green asparagus 1-2 fresh duck eggs Good-quality…

Bad news first: no, you don’t need alcohol as part of your healthy diet. Yes, some studies show a link between drinking and longevity or fat loss, but most of the beneficial effects come down to (a) the plant compound resveratrol, found in red wine, or (b) being sociable, so you’d get similar effects from a pistachio-and-grape night with your mates. Forget lording it over the teetotal: booze is bad. So what do you do? “If you’re serious about getting results fast, you’ve got to cut it out,” says body composition expert Luke Leaman (musclenerds.tv). “Once I created a booze-and-lose diet, and it worked, but… it hinders sleep, and it causes inflammation and issues with digestion.” But if you’re not going to give up altogether, you…

TENSE BEFORE EACH TRI-SET Before you start each tri-set take a second or two to inhale and fully engage your core. Starting with tension on your abs will make it easier to maintain this tension for the duration of the first move and the two moves that follow it. USE A FULL RANGE OF MOTION The moves in the first tri-set require a lot of side-to-side rotations. This will work your side abs harder, but only if you rotate back and forth through a full range of motion. Focus on form and keep the reps slow and controlled for maximum impact. KEEP YOUR HIPS UP In the second tri-set all three moves are plank variations. It’s crucial that you keep your hips up and glutes engaged for the whole set.…

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1 CIRCUIT WORKOUTS The plan involves doing four circuit workouts a week. Circuits are sessions where you do one set of an exercise before moving on to the next exercise without resting. You only rest at the end of each round. This is effective because the lack of rest forces both your muscles and your cardio system to work hard, meaning you burn off all those excess calories you consumed over Christmas. Each circuit finishes with a “supermove” which requires you to do as many reps as possible - maintaining good form - in 60 seconds. These supermoves ensure that you finish each round having given every last drop of energy. 2 AGAINST THE CLOCK The five-move circuits are arranged so that you perform the first four exercises for time,…

1 SQUAT PRESS HOW Start with the weights at shoulder height and your feet shoulder width apart. Squat down until your thighs are parallel to the floor, then straighten up while pressing the weights directly overhead. WHY This exercise provides a real cardio challenge because it takes a lot of effort to go from a deep squat to standing up with the weights overhead. Pace yourself and make sure your form is good. 2 REVERSE-GRIP BENT-OVER ROW HOW Stand tall with chest up and core braced, holding a dumbbell in each hand with palms facing forwards. Bend forwards from your hips, then row the weights up to your sides, leading with your elbows. Lower back to the start. WHY Switching to a reverse grip provides a challenge to your biceps…

1A BICEPS CURL   SETS 4 REPS 10 REST 0SEC TEMPO 2010 HOW Stand with dumbbells by your sides and palms facing forwards. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start. WHY It’s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Just keep your reps controlled to avoid swinging the dumbbells up and down. 1B TRICEPS EXTENSION   SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010 HOW Stand tall, holding a dumbbell over your head with one hand and arm straight. Keeping your chest up, lower the weight behind your head, then raise it back to the…

Better and more muscular bodies might be finished in the gym (or the garage if you’re following this plan at home) but, make no mistake, they are built in the kitchen. To transform your body quickly and successfully it’s crucial to feed your muscles with all the essential nutrients they need - especially protein - to grow back bigger and stronger. For detailed muscle-building meal plans, follow Men’s Fitness online – but for the basics, turn the page to read our six tips on how you can eat smarter and turn your body into a 24-hour muscle-building machine. 1 EAT MORE PROTEIN If you don’t eat enough quality protein – from meat, fish and eggs – don’t be surprised if you don’t add lean muscle mass as quickly as you’d…