Innholdsfortegnelse for March 2017 i Men's Fitness UK

Unless you spent the whole of 2016 avoiding the internet (and given some of the things that happened last year I really wouldn’t blame you) then you’ve heard the name Joe Wicks. With more than 1.6 million Instagram followers and 250,000 YouTube subscribers – not to mention outselling JK Rowling in the Amazon.co.uk annual book chart – if you have even the slightest interest in improving your health and fitness, the Body Coach has been impossible to avoid. Joe and Men’s Fitness go way back: we first featured him in these pages when he was still running boot camps in a park near the M25. Now he’s the biggest name in global fitness thanks to his #LeanIn15 hashtags and books that have spurred tens of thousands of people into moving…

1 Move more weight “Your abs are like every other muscle in that they need enough stimulus to grow. Once they are comfortable moving your bodyweight you need to add more resistance, such as holding a weight plate when doing crunches.” 2 Attack the angles “The key to sculpting a rock-hard six-pack is to develop your entire abdominal region, so you need to work this important muscle group from multiple angles. Include plenty of twisting moves on abs days, as well as isometric holds like the plank.” 3 Do slower reps “Your abs muscles are forced to work harder when you do slower reps, especially on the eccentric or lowering part of each rep, because they’re exposed to more tension for more time. Focus on slowing your reps down and…

One bit of fitness advice you often hear, especially at the start of the year, is that buying yourself some nice new training kit will inspire you to get out there and start exercising. That’s a sound tip but, of course, it’s not just during your training sessions that you owe it to yourself to dress for success – any expert will tell you that recovery is just as important as the time you spend working out. So you may want to invest in this down-filled sweatshirt from New Balance, which is designed to be worn between sessions to keep your muscles warm and primed for recovery. And if you wore it to the pub for a post-gym vodka tonic, it wouldn’t look out of place. Sport Style Down Sweatshirt,…

“When I attempted the hour record I waited for it to get brutally hard, but it just didn’t” “I was lined up to do the Giro d’Italia this year but the skin opened up over the metal plate in my collar bone. I could tap the shiny metal poking through and feel it vibrating up the bone my under my skin,” says Alex Dowsett, in the kind of tone that the rest of us would use to describe a particularly stressful trip to the supermarket. When it comes to bouncing back from adversity, the 28-year-old Tour de France and Adidas Sport Eyewear athlete has had a lot of practice. Ever since he was diagnosed as a haemophiliac he has been proving the naysayers wrong and rewriting the rulebook on time…

After eight hours of sleep, what you eat for breakfast can have a major impact on your morning. If you like to go to work on an egg or two, then you’re already choosing one of the best brekkies there is thanks to their high-quality protein, fats and essential vitamins and minerals. But there is a way to boost your breakfast even further in the health stakes by throwing in green leaves such as spinach. Research from the University of Purdue in the US found that eating whole eggs with salad leaves can increase the absorption of vitamin E - a powerful antioxidant that minimises the cell-damaging effects of free radicals - by up to seven times. Try this eggs Florentine recipe to keep you full until lunch and make…

CIRCUIT 1 Do this session every Monday for the next four weeks to put your body into fat-burning mode Your first session of each week for the next four weeks is this tough but challenging bodyweight circuit. Like all four of the sessions you’ll do each week for the next month, every circuit is made up of five moves. You’ll do the moves in order from 1 to 5, performing each one for 30 seconds before moving straight on to the next exercise without resting. You only rest after the 30 seconds of move 5 are up, and then for no longer than two minutes until you repeat the whole circuit. Do a total of four circuits, which should take around 15 minutes. If you want to get your fat-loss…

If you’re part of the 99% of people for whom gym time is scarce, you may want to rethink the way you train your abs. Instead of devoting one workout a week to your midsection, or tacking an extra abs circuit on to the end of a session, simply incorporate these moves into your weekly training regime. Each one is a compound move that works multiple muscle groups while providing a serious challenge to your abs, core and lower back. And because they’re compound moves they burn more calories than conventional abs exercises. The result: you save time, lose your gut and gain a six-pack. SMART SIX-PACK SWAPS 1 SWAP SEATED OVERHEAD PRESSES FOR… MILITARY PRESSES “Pressing a heavy weight over your head gets your abs all fired up in…

Battle ropes are among those items of training equipment that look really cool – if you know how to use them. If you don’t, you’re more likely to end up doing something that leaves other gym-goers doubled up in stitches. As ever, we’re here to help you stride on to the gym floor with confidence by giving you an expert guide on how to use them. But first, let’s look at why you’d want to, because “it looks cool” doesn’t count as a legitimate training reason. ”For any sport that demands upper-body conditioning, like rugby, MMA or CrossFit, ropes are a very useful tool because of the amount of conditioning you can get from them,” says top personal trainer Tom Eastham (@EasthamsFitness). “For maximum effect, focus on maintaining the intensity…

A glass of wine is as good as certain fruits and vegetables in improving erectile function, and can even offer the same performance benefits as doing a one-hour brisk walk five times a week, according to research published in the American Journal Of Clinical Nutrition . That’s because red wine, berries (especially blueberries, blackberries and cherries) and citrus fruits are high in compounds called flavonoids and – according to the study of more than 50,000 men – those who regularly ate flavonoid-rich foods were 10% less likely to suffer erection problems. What’s more, those who also exercise frequently were 21% less likely to report any problems.…

Have you ever wondered why it’s so much easier to overeat certain foods, especially high-calorie snacks and junk food (whether sweet or savoury), than it is to go crazy on the lettuce and broccoli? It’s not just down to the taste, especially if you spend a significant amount of your day stressed. Research from Harvard Medical School found that stressed people demonstrate altered levels of key hormones, including the stress hormone cortisol and the hunger controller ghrelin, which made them favour foods high in fat, sugar or both over healthier alternatives. But there’s good news if you are stressed, thanks to research from the University of Alabama that found doing exercise after a mentally demanding and stressful task ate fewer calories than those who did nothing. 15 The number of…

EASY WAYS TO UP YOUR ACTIVITY LEVELS Move more often to torch fat faster with these four simple tips CHALLENGE YOUR FRIENDS TO A WEEKLY STEP CONTEST Round up your mates, all stick a tenner in a jar and see how many steps you can take in seven days. The winner takes the pot. The prospect of ending the week richer may prove motivating enough to get you walking more – and even heading out for a run or two. TAKE A WALK AT LUNCH AND IMPROVE FOCUS Getting out of the office and going for a walk during your lunch break won’t just increase your daily step counter, it will also help you leave work on time. Numerous studies have found lunchtime activity improves afternoon concentration so you can…

STEP 1 Clinique for Men 2 in 1 Skin Hydrator & Beard Conditioner This oil-free lotion will pump hydration into both your face and your beard, instantly improving your skin condition and softening your facial hair. Whether you’ve got a day’s worth of stubble or a full beard, it’s easily applied and will soothe the skin beneath. Over time, it’ll strengthen your skin and condition your beard hair for easier grooming, whether you just like to look a little unshaven or you’ve gone all-out frontiersman. £28 for 100ml, clinique.co.uk STEP 2 Anthony Day Cream SPF 30 Protection is the watchword for the new cream from Anthony – it includes squalane and glycerin for hydration, nourishes your skin with soy and vitamin E, and offers an impressive SPF 30…

Frederic Malle Soap The bar of soap fell out of fashion years ago in favour of shower gel – but now old-school luxury and longevity are popular again, it’s making a comeback. Renowned perfumer Frederic Malle has just launched his version, blending shea oil, glycerin and talc for hydration and a silky finish. There are six scents to choose from: our favourite is Vetiver (pictured), which offers a light, woody, almost smoky scent. £25 for 50g, fredericmalle.com Czech & Speake Air Safe Manicure Set Frequent travellers will appreciate these finger-tending tools, expertly manufactured in Germany (despite the name) to comply with airline hand luggage requirements. A Teflon coating extends their lifespan by reducing oxidisation and also acts as a dirt repellent, ensuring hygiene – so even if…

“Eat food. Not too much. Mostly plants.” This advice from food writer Michael Pollan, author of The Omnivore’s Dilemma, is short, memorable and – on the face of it – pretty sensible. Twinned with a couple of his other dietary commandments – “Don’t eat anything your grandmother wouldn’t recognise” and “Don’t eat anything you can’t spell” – it’s become the go-to advice for anyone who wants to keep eating healthy and easy. But is it really that simple? For one thing, there’s compelling evidence that “real” food isn’t as real as it once was, its nutritional value leached out by selective breeding, factory farming and over-processing. For another, pills and powders have never been more advanced, and the best ones harness decades of scientific research into best-practice nutrition to help…

If you’re a serious cyclist, nothing comes close to the thrill of a ride outside for a tough challenge and incredible scenery. But if the only view you care about improving is the one you get when you look at your waistline, you should start to cycle more indoors because joining a spinning class could be a shortcut to fat loss and better heart health. A study from the University of Wisconsin found that during a spin class participants regularly exceeded their maximum aerobic capacity for short periods, indicating they were pushing themselves outside of their comfort zone, making spinning one of the best forms of high-intensity interval session for burning body fat and improving cardiovascular fitness. Turn the page to read our tips on how you can spin smarter…

Set a monthly budget One in seven of us are having trouble sleeping at night – losing the equivalent to 11 full nights each year – because of money worries, according to the StepChange Debt Charity. The biggest concerns were a lack of savings, meeting household bills and debt problems. If that sounds like you, the first step is to plan your monthly budget of incomings and outgoings, says the independent Money Advice Service, which offers a free budget planner online. Cancel your gym contract If you find you have more money going out than coming in, you need to examine your spending habits to discover where you can make easy savings. Start by making your own lunch for instant savings, then consider cancelling your £100-per-month gym membership in favour…

“I have a pre-session ritual, and I do it every time before training. I eat, then take a pre-workout, then drive ten minutes to where I’m working out listening to a playlist (loudly) that I change every month or so. A routine like this lets you recall and tap into the mindset of having a good session, and I use this to my advantage when I’m not feeling it.” “A lack of training motivation can be caused by a lack of movement that day. Try a strong black coffee and get moving; it could even be as simple as walking to the gym. Getting the blood flowing and heart pumping can awaken your energy levels, as will the caffeine in the coffee. By the time you get there you’ll be…

Ron Dorff Urban Viking trainers The athleisure brand worked with shoemaker Pete Sorensen to debut its first gym shoe. £260, rondorff.com Sonos PLAY:1 Listen to the highest-quality sound in your study without wires from your laptop or phone. £169, sonos.com Seiko Prestige Automatic watch Inspired by the 1319 Laurel, which was Seiko’s - and Japan’s - first ever wristwatch. £549, seiko.co.uk Ellesse Allevi track top A welcome return to the frontlines of fitness fashion from the Italian sportswear brand. £50, ellesse.co.uk Acqua di Parma face cream A light and revitalising face cream that’s part of the Collezione Barbiere range. £40, acquadiparma.co.uk New Look Men Sport running jacket This breathable, lightweight jacket is the pick of the brand’s new running range.…

Anthony Glycolic Cleanser Vitamins A, C and E nourish your skin while aloe vera soothes it, but the key ingredient here is glycolic acid, which cleans, buffs off dead skin cells and eases away fine lines. The result? A face that feels fresh and smooth. Its exfoliating powers also help give you a more comfortable shave and avoid razor burn by preventing ingrown hairs. £26 for 237ml, nivenandjoshua.com Malin+Goetz Detox Face Mask Thought face masks were for the ladies? Wrong – this is for anyone who wants their phizog cleansed and exfoliated with zero effort. Simply apply a thick layer over your face, wait five minutes and then rinse. Its combination of amino acids and almond extract will leave your skin feeling clean and revitalised, while green tea…

If we were to pick the footballer most likely to release a fragrance, it would be… well, it would be Cristiano Ronaldo (and he has) but Zlatan Ibrahimovic’s name is next on the list – and, as you’d expect from a man with a history of scoring on his debut, his first effort’s a winner. To create it, Ibrahimovic worked closely with Olivier Pescheux, perfumer at Paris’s prestigious Givaudan Perfumerie, and the resulting scent blends top notes of citrusy bergamot, fiery pepper and fresh grass with a salty marine accord and a base of wood and leather. It’s housed in a handsome bottle, and the Swede says it’s inspired by his experiences from his time in Milan and Paris. And who knows, maybe Wayne Rooney will follow his team-mate’s grooming…

2sec Roll over “Although sleeping on our backs is the most popular sleeping position, it leaves us feeling exposed and keeps our brains in a state of alert,” says sleep coach/author Nick Littlehales. Go foetal. 7sec Breathe out An extended exhale – through your mouth, not nose – activates the parasympathetic nervous system, which is why yogis and US marines do it at moments of extreme stress. 10sec Make an anxiety list Scribble down the jobs that are worrying you most on a Post-it, then pick one before bed and make that your focus for the morning. It’ll take your mind off things and let you focus on slumber. 15sec Think happy thoughts Nobody has to know. When you hit the pillow, remind yourself what you’re grateful for: whether that’s…

THE ALL-NATURAL No artificial colourings or flavours in this health-based shake, which comes with muscle benefits Handful of spinach Fresh blends easier than frozen, and it’s high in vitamins A, C, E and K, as well as iron. Ginger It has protective effects against cardiovascular disease, and reduces muscle soreness. Add a thumb-sized portion. Handful of oats Slow-digesting carbs will bulk out your shake - toss in a handful. Handful of frozen blueberries They’re cheaper than the fresh variety, and almost as packed with antioxidants. 1tbsp peanut butter Natural - just peanuts with no added sugar - is better, and gives you a helping of healthy fat and protein. 250ml almond milk It packs just as much vitamin D and calcium as regular milk – and means the shake is…

01 SUPER FAST SALMON Salmon steaks are quick and easy to cook, and packed with protein and life-enriching omega 3 fats. Heat your oven to 220˚C/gas 7, sear your steaks in a frying pan for 30 seconds a side, then chuck it on a baking tray and bake it for four to six minutes, depending on how well done you like it. While it’s cooking, assemble your salad. 02 PRECOOK BREAKFAST If the morning’s a mad rush, take care of breakfast at bedtime. Soaking oats for hours makes them ultra-tasty, and the extra protein means you’ll stay full until lunch. Mix oats, chia seeds, whey powder, a sliced banana, 1tbsp Greek yogurt and 1tsp peanut butter with 150ml of almond milk in a protein shaker, and stick it in the…

For short bursts... Lucozade Sport Low Cal a hydrating fitness drink containing vitamin B3 for normal energy release and vitamins B5, B6 & B12 to help keep you from feeling tired, with only 50 kcal per bottle – ideal for sessions under 60 minutes when hydration is still vital. For the big push... Lucozade Sport Body Fuel has a blend of carbohydrates and electrolytes designed to improve your hydration during exercise. Use it for moderate – to high intensity exercise lasting 60 minutes or more, and unlock your body’s potential.…

Challenge. Competition. Nice scenery. Whatever your reason for entering an event this year, the AJ Bell London Triathlon has it. As well as being the world’s largest, with 13,000 entrants from amateur to elite, it takes in some of London’s most iconic views, from the O2 Arena to the Palace of Westminster. It’s also an ideal event for any level of athlete, with a closed-road bike race and distances ranging from Super Sprint to Olympic Plus. But don’t take our word for it – listen to the men who have done the event before… THE FIRST-TIMER “There’s a huge sense of occasion to the London Tri, with the big ExCeL show alongside it. I was most anxious about the swim and to be honest, I was pretty slow – but…

Over the past few months people at Fitness First gyms around the country have been taking part in the FitBrit challenge: nine different exercises done back-to-back against the clock. Over the years FitBrit has become the UK’s ultimate test of speed, strength and stamina. And on Saturday 3rd December 2016 at Fitness First’s Black Label gym at London Bridge, those competitors who set the fastest times in qualifying battled it out at the FitBrit 2016 final, sponsored by Lucozade Sport. There were many familiar faces from previous finals - including Richard Burton, who finished just outside the podium places last year - as well as lots of first-time finalists eager to push themselves against the nation’s fittest amateur athletes. Team spirit The team challenge, the first event of the day,…

To make big changes to how you look with your top off, you need to shock your muscles into action - and that’s exactly what this month’s new four-week workout plan will do. But there’s more. The nature of this four-times-a-week training plan, which focuses on big compound lifts to hit multiple muscle groups at once, means it will also tax your heart and lungs hard to improve you cardiovascular fitness, burning a ton more calories to start chipping away at your spare tyre. In short, if you want to transform your physique by adding lean muscle mass and stripping away body fat - and improve your heart health into the bargain - follow this 28-day plan. You won’t be disappointed. HOW THE PLAN WORKS This 28-day workout plan is…

A firm handshake doesn’t just give make a good impression – it can also indicate how healthy your heart is and how long you might live. A four-year study of more than 140,000 adults in 17 countries found that every 11lb (5kg) decrease in grip strength over the course of the research was linked to a 16% higher likelihood of death from any cause, a 17% higher risk of dying from heart disease, and a 9% and 7% higher risk of stroke and heart attack, respectively. The research, published in The Lancet, added that grip strength was a better predictor of cardiovascular disease than blood pressure, and noted a strong correlation between grip strength and cardiovascular disease even when results were adjusted for other factors that can contribute to heart…