Innholdsfortegnelse for November 2015 i Men's Fitness UK

A long boat cruise round the World? Finally learning to tango? Sitting round a pool in a pair of budgie smugglers admiring Spanish lady pensioners? For many of us, that day is still a long way off (and getting increasingly distant if we’re to believe a recent Time magazine report that people born between the 1960s and early 1980s may never be able to afford to hang up their working boots). For Carl Froch, though, his retirement – boots and gloves – has come at the tender age of 38. When Men’s Fitness met the four-time world super middleweight champion in his hometown of Nottingham for this month’s cover shoot, we found the boxing legend in great form: both physically – he credits a new regime of swimming and weightlifting…

Overheating saps your energy and, in the worst cases, can even be fatal. Measuring your core temperature can prevent such catastrophes, especially in hot environments – so enter the e-Celsius Performance, an ingestible tracker that transmits data every 30 seconds for 30 days before leaving through your gastric system. ‘It’s just the start,’ says Isabelle Lauret of maker BodyCap (bodycap-medical.com). ‘Other applications include gauging medication effectiveness and monitoring bowel function.’ It’s also disposable, so you won’t need to, er, retrieve it after use.…

The claim Water with added oil is more hydrating and energising. The truth FATwater is the latest product from Bulletproof Diet mastermind Dave Asprey. An alternative to energy drinks, “it has tiny droplets of fat that your body really likes,” says Asprey. Those droplets are medium-chain triglycerides (MCTs) from coconut oil, and they’re supposed to “bring the water into your cells more effectively” as well as providing energy. Sounds good, but is it true? “Adding fat to water isn’t proven to be more hydrating,” says dietitian Priya Tew (dietitianuk.co.uk). “Also, instead of being stored in fatty tissue to be used for energy later, MCTs are typically just burned off. It’s not useful energy.” MCTs can help with weight loss – one study found that people eating them lost more weight…

Find yourself running out of steam mid-workout? It could be time to beet it. That’s according to new research from the catchily-titled American Journal Of Physiology – Regulatory, Integrative And Comparative Physiology, which found that drinking beetroot juice before exercise improved blood vessel dilation and reduced the amount of oxygen required by the heart, allowing participants to increase the intensity and duration of their training. As a bonus, it lowered their blood pressure too. Make this Don’t like drinking beetroot juice? Instead, blend 400g chickpeas and 250g cooked beetroot with 100ml extra virgin olive oil, 1tsp cumin, 1tbsp tahini and 1tbsp lemon juice and enjoy DIY beetroot hummus – with bonus carbs to help fuel your gym efforts.…

1 More energy A study found that treadmill runners went for 18% longer when listening to synchronous music. Get a cadence-matching app such as jog.fm to go longer. 2 Optimum pace Most elite distance runners take 180 steps per minute. Emulate that by listening to drum and bass, which averages the same BPM. Horns and whistles optional. 3 Minimal pain Running to music reduces the perceived effort by up to 12%. It works best with tracks you love, so make a banger-only playlist that lasts your whole run.…

Name George Anderson Speciality Road running The creator of the Intelligent Running training programme, who’s also a fitness writer and broadcaster, explains how you can benefit from avoiding traditional distances for a while Q: Will running odd distances make me faster? Forget the marathons and half marathons. For your next race take on a distance you haven’t run before. This isn’t about being some kind of running hipster, though – there are psychological and physiological benefits to running an unusual distance. If you’ve run a lot of half marathons and 10Ks you’ll have a good idea what to expect during the race. You’ll know the pace you want to stick to and how the distance feels in your legs. No doubt you’ll have the same sort of race strategy for…

RAW Peppers Up to 75% of the antioxidant power of bell peppers can be lost in cooking by any method. Garlic The secret to maintaining the anti-cancer effects of garlic? Either eat it raw (in salsa, home-made dressings or pesto) or crush it first, wait ten minutes and then cook it. Tomato Cooking a tomato increases the levels of cancer-fighting lycopene threefold – but eating it raw with olive oil increases its availability just as much. COOKED Mushrooms Cooking breaks down fungal cell walls, which makes mushrooms more readily digestible. Beans They should be rinsed, soaked and then cooked to get rid of insoluble fibres and toxins that make them hard to digest and can cause bloating or worse. Cruciferous veg The likes of kale, cabbage, broccoli and cauliflower can…

How we tested MF’s Max Anderton took each product to the park and did the same 100-rep workout of inverted rows, Y raises, pistol squats and chest flyes with every suspension trainer to test comfort and stability. He then did the same workout at home to test the indoor mounts. BEST FOR ADDED RESISTANCE Combining resistance bands with a suspension trainer is a smart move. And like most good ideas it’s satisfyingly simple in its execution: unclipping a strap that’s slightly longer than the bands turns the KO8 (£118, ko8.co.uk) from bodyweight tool to an explosive power builder. It proved a solid suspension trainer for our test moves, and we also had fun putting our arms through the adjustable handles to make bear crawls harder, then wrapping the straps around…

Get battle-ready “A good shave is 90% preparation. It’s crucial that your skin is as soft as possible, so do it right after a shower or use a hot, moist towel. Next, apply a lubricant agent to moisturise and prevent razor burn.” Kravitz’s favourite? Jack Black MP10 Nourishing Oil (£27.50, mankind.co.uk [1]). PRO BARBER TIP “Shaving too frequently increases the likelihood of razor burn, cuts and ingrown hair. Do it three times a week maximum, using a trimmer between shaves.” Be more samurai, less butcher “I prefer a thick cream like Geo F Trumper Sandalwood (£17, trumpers.com [2]) – it won’t need re-applying,” says Kravitz. “Using a badger-hair brush (£25, bluebeards-revenge.co.uk [3]), work up a lather on your hand, then apply with gentle, short strokes. Never use a dull razor…

The exercise prescription All-round fitness This is the decade when you choose your path. In your 20s, your body (and skin, hair and teeth) can bounce back from almost anything, but now you’re laying the foundations for later – so do you want to be the fat bloke in the pub, or the man who prompts the question ‘You’re HOW old?!’ When training, don’t be the guy who does three marathons a year but can’t do a pull-up, or the bench-press monster who wheezes while climbing the stairs. “Your 30s is the time to challenge all aspects of fitness, including mobility, flexibility, bodyweight strength and cardiovascular work,” says Crew. “It’ll support your ability to maintain overall health and fitness as you age, without the risk of overuse injuries, mental fatigue…

The exercise prescription Protection At the half-century point, cartilage starts to degrade, so it’s time to act to avoid osteoarthritis. “Start protecting your joints, rather than overly stressing them, with a focus on the pelvis, ankles and thoracic spine,” says Crew. Yoga-style strength exercises mixed with low-intensity aerobic activity will keep you safe and promote heart health without ruining recovery. “Do ten cobra press-ups, followed by 20 squat to sky reaches and 30 seconds of brisk strides,” says Crew. Your body You’re now at an increased risk of digestive problems as levels of friendly bacteria in the gut drop, so fix it with yogurt, kefir (a fermented milk drink) or a daily Granny Smith. You might also notice ‘spider veins’ – blood vessels damaged by the sun. At this age…

JARED WILLIAMS AGE 33 BORN Cornwall JOB Has run Fresh Fitness Food since 2012 TURNOVER £2m When Williams was made redundant he turned the situation into an opportunity and created Fresh Fitness Food ( freshfitnessfood.com ), a food delivery company that focuses on meeting the macronutrient requirements of its clients. Everyone and their dog will tell you how to run your business. Don’t follow advice that takes you away from your passion, even if it makes commercial sense. I could save money by cutting the quality of some of my ingredients. Some people would say that’s a decision I should make. Anyone who tells you they haven’t made mistakes in business is probably lying. I used to spread myself too thin. I woke up and realised there’s only…

Fast. Exhausting. Miraculous? Every new combination of sets, reps and exercises has bold, occasionally insane, claims made about its effectiveness, but few have the scientific backing enjoyed by high-intensity resistance training – or, to give it its PR-friendly acronym, HIRT. Studies suggest it’s the holy grail of training protocols: one that lets you build muscle while burning fat, with minimal time in the gym. The downside? You have to do it exactly right – and you have to acknowledge that it’s going to, er, hurt. Still in? Read on. First things first: if the name sounds familiar, you’re probably thinking of HIIT, or high-intensity interval training, the format you’ll see most modern gym classes follow. The difference, obviously, is the resistance part. These are full-body workouts, using low reps, heavy…

With almost a decade of playing rugby behind him, Niall Moody’s no stranger to the weights room or to protein shakes - but, going into his final season on the field, he still managed to learn plenty of new tricks from Saracens rugby coach Andy Edwards. “The biggest change was structure,’’ says Niall. “Before, I kind of knew what I was doing, but having a structure to the workouts, nutrition, rest, sleep and everything else meant I got more out of everything. It was about getting my performance level back, feeling more confident in my movement, and I did that. I feel better than I have in years.” Niall also benefited from a combination of old-school weight training and cutting-edge tech. “Going to Saracens was amazing,” he says. “It beat…

1 Fresh is best Always try to buy the freshest meat (with the longest expiry date) that you can find. Raw meat oxidises quickly, so minimise the amount of time it spends exposed to the air between leaving your fridge and entering the oven or frying pan. 2 Keep it cool The colder you can keep your meat, the better the texture of your meatballs will be. Always store it in the chilliest part of your fridge – usually the bottom shelf, where the cold air collects. 3 Work it gently Touching the meat too much will agitate the proteins and cause it to bind together again. Avoid this by pressing it very lightly when rolling your balls. 4 Fat is your friend Don’t discard fatty meat – not only…

It’s the lunchtime trap so many of us fall into: the same lacklustre homemade sarnies or an overpriced high street takeout. But there is a third option: genuinely amazing, deli-beating DIY lunches. And that doesn’t mean you’ll need to start prepping at 5am – we’ve asked some top chefs to share their secrets for making satisfying, healthy sandwiches fast. HAPPINESS (AND BIGGER BICEPS) IN A BAGEL The roll-with-a-hole originates from 17th-century Poland, where Jewish families would (bizarrely) bake it as a gift for women to chomp down on during labour. Since then it’s become a worldwide baking phenomenon, and nearly 400 million are sold in the UK alone every year. And while it does contain more calories than your standard sliced bread – owing to denser dough – there’s no…

When the 4th Earl of Sandwich popularised the idea of “stuff between bits of bread”, he was trying to avoid interrupting his late-night gambling sessions. Three centuries later, most of us are still found clutching a bread-bound meal around noon – although we’re more likely to be making phone calls or looking up cheap flights with the other hand than playing cards. Still, just because a sandwich is portable, convenient and lets you do other things while eating, that’s no reason to eat your lunchtime sub hunched at your desk, as two-thirds of British workers reportedly do. The Earl would no doubt be appalled, for a start, but failing to take a break actually hinders productivity, according to studies – you’ll be happier, more focused and more mentally alert if…

JOG ON “Land on your heels and transfer to your toes quickly, pulling with your hamstrings,” says Kane. “Run with your arms forward so you don’t lose power sideways.” GRAND SLAM “To get the most out of the rainbow sandbag slams, engage your core and use your obliques to throw the bag,” says Kane. “Keep your core tight and in line.” ON YOUR BIKE “Get in a comfortable position and drive with your feet flat to get the best cadence possible,” says Kane. “Don’t forget about pulling the pedals as they come up too, and use your hamstrings for the best results.”…

THE COACH Alex Gildea The plan “Holding the dumbbell in your right hand as shown, do all the reps of all six exercises, then start again with the weight in your left hand,” says Gildea. “Do the workout two or three times a week.” WEEK 1 SETS 3 REPS 5 EACH SIDE REST 60SEC WEEK 2 SETS 3 REPS 5 EACH SIDE REST 45SEC WEEK 3 SETS 4 REPS 5 EACH SIDE REST 30SEC WEEK 4 SETS 5 REPS 5 EACH SIDE REST 15SEC To strengthen your abs muscles, you need to create instability that they resist. Then, to reveal them, you need to burn more calories than you consume to strip the fat concealing them. This workout does both. Created by trainer Alex Gildea (gildeafitness.com), it uses unilateral exercises.…

Not a big fan of cardio? Not a problem: thanks to FitBrit’s brand new team dynamic, you’ve still got a chance to show off your lifting prowess while up to three friends take care of the lung-scorching stuff. All you need to enter is a mixed team of up to four people – but some basic tactics won’t hurt. “Playing to your strengths with exercise selection is crucial,” says PT Anthony Nyman, who’s representing Team Multipower in the challenge. “Strong, powerful guys will do the best on box jumps and passing press-ups, while you want your most agile guys on the ViPR tilts and sandbag rainbow slams. Ideally you’ll divide the exercises so that everybody is taking it in turns and nobody has to do two exercises back to back.…

THE BASICS NAME 10,000 kettlebell swing workout ESTABLISHED 2013 AVAILABILITY Nationwide COST £20 for a 24kg kettlebell on eBay (or £71 new from Wolverson) BENEFIT Cardio fitness and lean muscle What is it? Can you blitz fat, sculpt lean muscle and get quick-fire results at home or in the gym simply by doing one exercise? That’s the premise of the 10,000 kettlebell swing workout dreamed up by world-renowned US strength coach and former All-American discus thrower Dan John. He says that swinging bells ad nauseam can help you drop a waist size or two in 20 workouts while increasing lean muscle and improving your cardio. All you have to do is swing 24kg between your legs 10,000 times in four weeks – and hope the skin on your palms doesn’t…

11% Doing unilateral plyometrics increases peak power by this much (bilateral produces 6% more) 99cm An average-height British man needs this vertical leap to dunk 28% Swinging your arms boosts jump height at take-off this much 40% of dunk power is contributed by your glutes 1 Become explosive Unless your standing reach height eclipses a dizzying 3m (the rim is 10ft off the floor) you’ll need to have impressive jumping power and mechanics to make a dunk. “The best way to get your muscles used to firing and reacting for a lofty leap is with plyometric exercises,” says NBA basketball coach Neal Meyer, who’s spent 16 years in the league with six different teams. ‘Use skipping drills to work your calves, and double-leg and single-leg box jumps for five sets…

Boxers are constantly battling fat. Whether they’re from the Ricky Hatton school of ballooning up between bouts or follow Carl Froch’s example by staying in fighting shape all year round, knowing how to shift excess weight is crucial. And without fail, high-intensity interval training (HIIT) workouts will help deliver the knockout blow. “Losing weight isn’t complicated,” says Jack Laing, Chris Eubank Jr’s conditioning coach, who cooked up this fat-fighting circuit. “To lose fat you need to be in a calorie deficit, which means burning more calories than you consume. So twin this workout with a balanced diet focusing on unprocessed, whole foods and you’ll soon be flooring calories for hours after each session.” HOW IT WORKS HIIT perfectly mimics the demands of boxing with short, all-out blasts of effort and…

1 SUPERPLANK TIME 30SEC Start in a plank position with your glutes and core engaged to keep your hips up and resting on your elbows. Keeping your body in a straight line, rise onto one hand at a time to finish in a press-up position, then return to the plank. Change the arm you lead with every five reps. Don’t let your legs touch the floor between reps 2 V-SIT REPS 10 Lie with your legs and arms outstretched. Contract your core and exhale as you raise your legs and hands to meet in the middle, then inhale as you return to the start. 3 V-SIT LEG CIRCLE REPS 10 EACH SIDE Contract your core and put your hands on the floor for balance as you sit up with your…

George Anderson Cardio coach and founder of Intelligent Running (p30) “I love what I do, and every year brings new challenges and adventures, allowing me to do all the things that I love to do. I don’t have plans to retire in the conventional sense, but when the kids have left home I’d like spend chunks of the year living in different places around the world.” Martin Sutcliffe Equinox trainer, online coach and fan of high-intensity resistance training (p76). “I haven’t given retirement a lot of thought – but one plan I do have is to travel, see the world and finish up in Australia, live next to the beach, train outdoors and open up my own gym.” Dr Thom Philips Doctor of sports medicine who knows how to keep…

STAND BURN FAT Two hours of standing – instead of sitting – each day is enough to improve blood sugar and cholesterol levels, as well as boosting your metabolism. Attach this latest pro-standing study to an email to your HR department requesting a special desk so they know you won’t take a refusal… sitting down. Source: University of Queensland IGNORE TWITTER BE SMARTER We’ve all entered a room only to realise we’ve forgotten why we’re there. The more frequently you check your phone or the internet, the more often it’ll happen. Reduce the frequency of these “cognitive failures” by putting your phone in the next room when at home (just remember not to leave it on silent). Source: De Montfort University LOOK FAR SPRINT FASTER Focusing on something in the…

OMEGA 3 BUILDS MENTAL HEALTH DEFENCES The case for fish oil just got stronger. It’s been associated with brain health, but now research based on decade-long clinical trials suggests it also protects against psychotic disorders. Take capsules daily for literal peace of mind. Source: Nature Communications BLUEBERRIES LOWER BLOOD PRESSURE A handful every day can take you from a worrying 138/79 to a healthy 131/75 thanks to the boost they give your nitric oxide levels, which widens blood vessels. Combine it with Greek yogurt for a heart-healthy dessert. Source: Florida State University LEAFY GREENS CURB HUNGER PANGS Thykaloids are one of the best things for preventing peckishness between meals. Thyka-whats? Plant membranes that are part of the photosynthesis process, they also encourage the release of hormones that make you feel…

1 Eric Bruggemann, producer “Carl’s motivation was to create a visual experience for someone who’d never BASE jump, to say, ‘If these people can do this, I can deal with my fears’. Base jumpers manage their fear to perform. Doing that gives you confidence.” 2 Fred Hussøy, climbing guide “It was great to see Carl’s smile on the big screen. He’d love to see how far the sport’s come.” 3 Ivan Brennhovd, guide “In modern wingsuits you glide 4m horizontally for every metre you fall. Soon there’ll be a small engine that gives you a tiny amount of lift – that’s when you’ll be able to fly.” 4 Lars Løge, co-producer “Normally extreme sports crews use tiny cameras, but we used a stripped-down Red Epic that weighed nearly five kilos.…

Name Brendan Chaplin SPECIALITY Strength and conditioning As head of strength and conditioning for Leeds Met Carnegie and conditioning coach for the Asylum Vale Tudo MMA Fight-Team, Chaplin knows how to get athletes into peak shape Q: Can I get stronger by training less? A lot of people assume that the more work they put in at the gym, and the longer and harder they push themselves, the better their results will be. That’s understandable – it seems logical. But if you want to maximise your gains, the key is to focus on the quality of the work rather than the quantity. Your body is capable of making only tiny, marginal adaptations and improvements at any one time. Once you’ve given it enough stimulus to make these changes, any additional…

THORNEY FIVE MILE CAMBRIDGESHIRE A five-mile race is just 2km shy of a 10K, so it’s ideal for testing out your race pace – especially on this straightforward and fast closed-road course.thorneyrunningclub.co.uk CABBAGE PATCH 10 SOUTHWEST LONDON This famously flat ten-mile (16.1K) race starts in Twickenham and loops around Kingston and Richmond. It’s taking a break in 2015 but returns next year cabbagepatch10.com FINCHLEY 20 NORTHWEST LONDON Gentle ups and downs characterise this 20-mile road race – staged in Ruislip, despite the name – that can be used to test your pace for a marathon or build endurance for a half. hillingdonac.co.uk/f20/…

The ex-endurance athlete Mark Sisson, author of The Primal Blueprint ( marksdailyapple.com ) At first glance this latest study appears to discredit low-carb diets, but let’s look deeper. First of all, researchers pitted low-carb against low-fat for just six days, even though fat adaptation takes several weeks to kick in. Also, the low-fat diet was very low-fat, while the low-carb one was merely moderate: 8% of calories from fat, 29% of calories from carbs. In the discussion section of the paper the authors even speculate that fat loss during the low-carb part of the study would have outpaced the low-fat diet if the reduction of carbohydrates had been more severe. Considering all this, it’s clear that low-carb eating for fat loss is still very much in the game.…

Nobody’s getting any younger, but some of us are ageing less gracefully than others. A recent Office of National Statistics report stated that as a man in the UK you’re expected to live to a vintage 79 – but, according to research published in The Lancet, there’s also a good chance you’ll spend those years in declining health. That’s one option, anyway. The other is to take control of the process now, by making a few simple lifestyle adjustments. Yes, there are those trying to live forever by nibbling 1,500 calories a day or planning to freeze their most important parts, but ignore them for now. What you’ll find on the following pages are simple, sustainable habit-changes that you can put into effect however old you are.…

The exercise prescription Preserving muscle You’ll be working harder, juggling responsibilities and fitting the triathlon training sessions in between Tumble Tots and Skype conferencing – but put off the midlife crisis, because this is your last chance to stave off decades of potential problems. Act now, and you’ll still be snowboarding at 79. Age-related bone and muscle loss accelerate in your 40s – unless you take steps to head off the decline. “Short workouts three times a week combining weights and a short cardiovascular session will help preserve muscle mass and keep fat at bay,” says Dr Emil Hodzovic. “Pick four barbell moves – deadlift, squat, row and overhead press, say – and do ten reps of each in a circuit, repeated three to five times, to get your heart…

The exercise prescription Movement It’s about preservation at this age, but get it right and there’s no reason you can’t still hit the road, river or running track. “Little and often is the way forward,” says Hodzovic. “A 30-minute walk daily is an excellent way to stay healthy.” Keep workouts regular by doing them at home: do ten chair sits to stand, followed by ten chair dips and ten curl to presses with light weights for three rounds. Add some stretches too: muscles shorten and tighten as you get older. Your body This is when your memory seriously starts to decline. Ageing undermines recall of life events more than it does concepts, emotions and ‘how to’ memory, but learning new skills – such as a musical instrument or language –…

1 HIT THE POOL “I work on three-minute rounds,” says Froch. “I do six lengths – three breaststroke and three front crawl, then a minute of recovery. I’m used to it from boxing, so I know I can recover. I do seven rounds of that.” 2 USE YOUR OWN WEIGHT He’s always done high-rep sets of press-ups and pull-ups but working on gymnastics, Froch says, hugely improved his core strength. If a handstand press-up’s too much, start with the “pike” version: feet on the sofa, body at a right angle. It’ll shift the pressure to your shoulders and work your abs. 3 KEEP RUNS SHORT For a pro boxer, weekly 10K runs are the order of the day. Now? Not so much. “I still run, but over shorter distances,” he…

RICHARD HILTON AGE 44 BORN Birmingham JOB Has run Gymbox since 2003 TURNOVER £11m After growing dissatisfied with gyms in the UK, Hilton walked away from a career in advertising to create somewhere he wanted to train. The result is Gymbox ( gymbox.com ), the training centres designed for 18- to 35-year-olds. With a constant eye for innovation, the London chain is going from strength to strength. I did an advertising pitch once where we didn’t have any creative work to show. I said, “Because we’re such a great agency we don’t present rubbish like the other agencies – we only present brilliant work.” We won the account. I walked away with the realisation that this was just smoke and mirrors. I had to find a different path.…

1A Deadlift Hold a barbell in both hands with your feet on the floor. Keeping your arms straight and your back flat, drive your hips forward to lift the bar. Pause briefly at the top, drop the weight, and get some more reps in. 1B Bench press Gripping the bar with hands slightly wider than shoulder-width apart and feet on the floor, lower the bar to touch your chest, then press up. No spotter? Use dumbbells instead so you can drop them when you fail. 2A Snatch-grip high pull Start with a bar on the floor and your hands double shoulder-width apart. Lift the bar as you would in a deadlift, but drive your hips explosively forward and bring your elbows high, lifting the bar to chest height. 2B Pull-up…

AMRAP As many reps as possible – either in a set time, or until your arms/legs stop working. BMR Basal metabolic rate, or how many calories you burn at rest. Adding muscle increases BMR and helps you burn more calories over the long term. EPOC Excess post-exercise oxygen consumption. The extra calories the body burns post-exercise as it repairs micro-trauma in the muscles. Increased EPOC means a (temporarily) higher BMR. RPE Rate of perceived exertion – how hard you’re working, ranking from 1 (watching Peppa Pig) to 10 (unable to talk, feeling like you might die). XRM X-rep max. The heaviest weight you can lift for the rep count given. For HIRT, you’ll work with your 6RM. Don’t know it? Use the Strength Standards calculator at bit.ly/1Knyg0m.…

You’d think that getting ripped would involve cutting back on food, but for the first few months, beach body Upgrader Ben Marum actually got to increase it. “The initial bulking phase was fun,” he says enthusiastically. “I started on 3,000 calories a day and kept increasing from there – up to 5,000 at one point.” Unfortunately, it wasn’t to last. “The ‘leaning out’ phase over the last three months was a lot more restrictive,” Ben says. “I had to be that guy who brings his own Tupperware tubs to the barbecue all summer. It was a challenge – but an enjoyable one.” His nutrition wasn’t the only thing that stepped up a gear. “In the past, I’d been too sociable at the gym. I’d put the work in, but I’d…

Simple, cheap and packed with muscle-enhancing protein, meatballs are a perfect post-training dinner that even the most culinarily challenged man can prepare. These recipes – from Matteo Bruno’s new book, Meatballs: The Ultimate Guide – all feature ingredients that are brimming with healthy nutrients and mouthwatering flavours. Time to get on the ball(s). Spiced Lamb The Middle Eastern spices in this recipe (pictured on p87 ) complement the distinctive flavour of the lamb – plus they offer high levels of metabolism-boosting capsaicin to help you shed fat. INGREDIENTS (serves 4) 1kg minced lamb / 150g passata sauce / 1 egg / 30g dry breadcrumbs / 35g parmesan cheese, finely grated / 4 thyme sprigs, finely chopped / 30g flat-leaf parsley, leaves picked and finely chopped / Olive oil for…

PRET Posh Cheddar and Pickle on Artisan bread It might sound classy, but a decidedly trashy 660 calories – over 25% of your RDA – and 17.6g of sugar (the same as you’d find in a Cadbury’s Flake) says otherwise. Wiltshire-Cured Ham and Greve Cheese baguette This stuffed French stick offers a solid 31.5g of protein – equivalent to a typical whey shake – and just 3.6g of sugar. T E S C O Smokehouse Pulled Pork sandwich with Barbecue Sauce With 14.3g this has more sugar than a can of Tango, which also ramps up the calories. Salmon and Avocado sandwich This combination provides a hit of joint-friendly omega 3 and 12.8g of muscle-building protein for just 356 calories and a manageable 5.4g of sugar. EAT British Beef and…

The Diet This eating plan bases your culinary choices on your blood group, recommending types and amounts of food that – in theory – you’re genetically better suited to consuming in a bid to improve your body composition and general health. The claim There are various blood group-themed diets out there, all of which revolve around the idea that your type – O, A, B or AB – is a marker of your genetic heritage, how your forebears ate and therefore supposedly how you’re best evolved to eat. The list of health benefit claims made by Peter D’Adamo (author of Eat Right 4 Your Blood Type, the best-known blood type diet) is extensive, and includes better immune function, lower cancer and diabetes risk, and a reduction in body fat. The…

Entries are flooding in and competition is looking fierce, but MFthinks there’s still room for a well-prepared athlete to top the FitBrit 2015 leaderboard. You need physical and mental toughness to excel and, as always, those who are best prepared will stand out in the end. That means fuelling properly and wiring your body to build lean muscle. Take a serving of Multipower BCAA 2:1:1 Powder to stimulate protein synthesis before, during and after a workout to get you in peak condition for the challenge. Sign up now at mensfitness.co.uk/fitbrit…

ob Young, aka the Marathon Man, is the UK’s real-life Forrest Gump. Having left the British Army’s Royal Signal Corps in reasonable condition, he took an office job in his late 20s and quickly became overweight. “My waist ballooned to 38 inches [97cm] and I weighed over 100kg,” Young, 32, tells MF when reflecting on how different his life was 18 months ago. “I was watching the 2014 London Marathon on my couch and was so moved by the fundraising stories I heard. My partner bet me 20p I’d never run one, so, with those motivations I set out the very next day to run my first marathon.” Fast-forward 365 days and he’d run 370 marathons, often wearing a kilt (his trademark, which he does at his children’s request) and…

JOIN THE MORUNNING MOVEMENT Get on board with MoRunning in 2015 and raise money for good causes while having fun! This year around 20,000 MoRunners are expected to join the events in 16 locations around the UK, including three new to this year: Birmingham, Belfast and Brighton. Each runner receives a top-class MoMedal (bigger and better than 2014’s), a MoRunning headband, snacks and drinks at the event, photos to download and even more goodies from event partners. There’s also a yellow winner’s jersey for first-place finishers, as well as Champion medals and free entry to 2016, while Legend and Superhero medals will be awarded for best fancy dress and legends of MoRunning. There’s a MoRunning event to suit every runner, from 5K and 10K MoRuns to the 10-mile Muddy MoRun…

The swing is a hip hinge, not a squat. It’s basically the position you take before a standing long jump. Look for maximum hip bend and minimal knee bend. Begin in the “silverback gorilla” position. Hinge deeply, slide the kettlebell back slightly, and vigorously thrust your hips forwards to push the bell away from your body. Snap it upwards and rise until your body is straight. There is no start or finish to a correct swing. When in the vertical position, stop the bell and toss it back between your legs. Don’t let the kettlebell rise much higher than eye level. Keep your head up throughout. Hinge again to create a rebound effect and pop back to the vertical position. Ensure you keep your glutes clenched, lats retracted and arms…

1 SKIP TIME 30SEC Gently bounce on the balls of your feet with your knees slightly bent, keeping your chest up. Rotate the rope with your wrists, keeping your elbows tucked in to your sides. Go light to make your punches snap 2 DUMBBELL SHADOW BOX COMBO REPS 20 EACH MOVE Holding very light dumbbells, work through this combination of alternating jabs, then hooks, then uppercuts, then punches to the ceiling. With each punch, use your legs to generate power so you work harder. Pivot on your left foot when throwing lefts and right foot when throwing rights, and keep your “guard” up so your deltoids get an extra blast. 3 ROTATIONAL BOX JUMP REPS 10 Stand side-on to a box or bench. Jump up and twist to your side…

GORILLA SPORTS What are your fitness goals? Are you looking to bulk up and build muscle, to sculpt that perfect six-pack, improve performance on the pitch or ahead of a race or event, or just want to lose the flab? Whatever your target, Gorilla Sports’s top-quality range of gym equipment can help you smash it. Choose from over 500 products including dumbbells, barbells, weight plates, kettlebells, suspension kit, pro racer indoor bikes, rowing machines and full home gym set-ups, all made to the Gorilla standard to endure the most hardcore training regime. • CONTACT www.gorillasports.co.uk HOWFIT Test your strength and fitness against the world! HowFit is an exciting new fitness app – the first of its kind! Use its revolutionary ranking system to take your fitness to the next level.…

Matt, features writer #OffToJoinTheCircus I found myself hanging upside down from a trapeze at Gorilla Circus (gorillacircus.com) in Hyde Park after a friend suggested we try it. The adrenaline rush is incredible, although when I saw the pictures I was a little disappointed to find that my perceived grace actually just looked extremely clumsy. Optimum Nutrition Upgraders #Upgraded After three months of seriously hard work and a little help from their Optimum Nutrition trainers, the four Upgraders, Ben, Matt, Alistair and Niall, have finally reached their goals. What do the results look like? Turn to p82 to find out. Ben, deputy editor #AWorldOfHIRT My gym time has been seriously limited this month, so I’ve embraced the pain of twice-weekly HIRT (high-intensity resistance training) workouts. They feel every bit as bad…

Next time you feel the need to help your cakehole live up to its name and stuff it full of Battenberg, grab a Game Boy instead and fire up the classic Russian tile puzzler. Don’t worry if, for some strange reason, you don’t own Nintendo’s 1989-vintage handheld – there’s a version of the game for almost every electronic device in existence (smartphones were used for the Plymouth University study into its benefits). As little as three minutes tussling with Tetrominos is enough to distract you from any unhealthy desires. ‘Playing Tetris decreased craving strength from 70% to 56%,’ says study author, psychology professor Jackie Andrade. ‘We think it’s because craving involves imagining the experience of consuming a particular substance.’ In other words, it’s hard to picture doughnuts while your brain’s…

Don’t call it a… actually, you definitely can call this a comeback. If the Zercher carry looks familiar, it’s probably thanks to Schwarzenegger’s breakthrough movie role – you might recall that Conan the Barbarian spent most of his youth hauling a gigantic wheel around in a similar position. This event is still a mainstay of strongman competitions, where it’s often known as Conan’s Wheel, but the gym-friendly version has plenty of benefits for non-behemoths. “Because the weight’s in front of you, there’s no compressive force on your spine,” says strength coach Chet Morjaria. “But it forces you to use your anterior stabilisers – your abs, basically – to stay upright, as well as working your hamstrings and glutes.” On top of that, the Zercher carry’ll even help build your biceps.…

Heart rate is recorded by measuring the subtle pressure changes inside the ear canal caused by your eardrum being vibrated by moving arteries IPX5 and IPX8 waterproof certification means you can swim down to 1.5m with no worries The 16GB internal memory can store around 3,900 tracks Pause and skip tracks, adjust volume, check your real-time performance and activate the coaching mode without missing a step A full battery charge gives nine hours of continuous use This sits on the scales at just 43g Music can fire up your morning run round the park by lowering the perception of effort and even dulling aches and pains. That’s good to know, but as screens get bigger, strapping a phone to your arm isn’t much different from lugging round an iPad, while…

OVERHEAD SQUAT REPS 5 Sink into a deep squat holding an empty barbell or a stick overhead, keeping your chest up. Press through your heels and return to standing. SIDE LYING ROTATION REPS 10 EACH SIDE Lie on your side with knees bent and arms extended, palms facing. Rotate your torso, bringing your top arm over your body to touch the floor on the other side. BOX JUMP REPS 5 Jump explosively onto a small box using your arms to generate momentum, then step down one foot at a time.…

Name Dr Douglas Graham Speciality Nutrition and raw food Qualified chiropractor and nutrition expert Graham has worked with top athletes, including tennis champion Martina Navratilova, NBA pro Ronnie Grandison and bodybuilder Kenneth G Williams. Q: Should I be eating more raw food? Before humans were able to control fire, anything that had to be cooked before eating was simply not fit for human consumption. Now we use cooking to remove potentially dangerous bacteria and parasites from some foods – but we also rely on it to make most of our food readily digestible. Research shows that cooking can affect nutrient bioavailability, which means that in most cases you get fewer nutrients from cooked food than from raw. A few nutrients are more available in cooked foods, though, so consider the…

Waiting outside the studio at Hot Bikram Yoga London Bridge, we almost have to pinch ourselves – but this isn’t a fever dream. We really are about to spend 90 minutes doing yoga with a man famous for everything from breakdancing to ballroom dancing, spinning records at raves to conducting orchestras at the Royal Albert Hall. Goldie is clearly a man of many talents but we wouldn’t have guessed doing a mean downward dog would be one of them. Which leads us to our first question… To be honest, we wouldn’t have pegged you as a yoga lover. How did you first get into it? I used to think it was tree-hugging bollocks. I didn’t really get it or have any interest in doing it. I went to the gym…

Light the way If you’re going anywhere without streetlights, a headtorch can keep you from inadvertently becoming a tree hugger. The Petzl Tikka RXP (£60, decathlon.co.uk) is our pick because it knows how far away objects are and adjusts its brightness accordingly. Hold your phone Running kit has no time – well, space if we’re being accurate – for large pockets. An armband is the best solution. The TuneBand (£19, amazon.co.uk) is so streamlined it makes other brands’ attempts look like something you’d use to take your blood pressure. Never squint again Even in winter the sun might make an appearance. Squinting uses 85 muscles and 10-15% of your body’s energy output, so get some eye protection and save that for your legs. Dhb’s Ultralites (£15, wiggle.co.uk) have 100% UV…

The exercise prescription Lean muscle There’s no better time to lay the foundations for a healthy body that lasts into old age. Get it right now, and your 50-year-old self will thank you. “Your body can adapt to huge levels of exercise-induced stress in your 20s,” says trainer James Crew. Testosterone production peaks at 27, too, so you’ll recover fast, grow easily and find it hard to over-train. Crew’s prescription? “Combine of strength training and HIIT cardio by performing a reverse pyramid – ten reps, then nine, eight and so on – of burpees and heavy kettlebell swings as fast as possible at the end of your first and last workout of the week to improve strength, muscle and conditioning.” Throw in two or three runs a week – one…

Traditionally, this is when regular gym-goers expect to see lifts drop and finishing times creep up – but it doesn’t have to be that way, says Fast After 50 author Joe Friel “Intensity is often the first thing to disappear from workouts as you age, but if you reduce the volume you’re more rested for high-intensity sessions, allowing you to push harder. The science backs this up: in a decade-long study from the Institute of Aerobics Research, runners who kept racing at high intensity after the age of 42 saw their VO2 max drop just 1.6%, compared with long, slow, distance plodders who put in the same mileage but suffered a 12% drop-off. Short version: do less work, but go harder – and eat more protein. It stimulates anabolic hormone…

FIND REASONS TO LAUGH In a 2012 study published in thejournal Aging,researchers from Yeshiva University in the US identified several factors 100-year-olds had in common. A love of laughter was one. “They considered it an important part of life,” said the lead researcher. FLOSS It lowers the risk of heart disease, dementia and stroke by reducing bacteria levels in the mouth. HAVE A PURPOSE In Nicoya, Costa Rica, which has one of the highest concentrations of 100-year-olds, residents typicallyhavea plan de vida, typically revolving around family. TAKE YOUR HOLIDAYS In a long-term study of residents of the Massachusetts town of Framingham, men who took frequent holidays outlived their workaholic counterparts. GROW YOUR OWN In centenarian hotspot Okinawa, Japan, most residents cultivate their own gardens. It’s low-stress activity and it keeps…

2001 Amateur World Boxing Championships Wins a bronze medal shortly before making his professional debut in March 2002. 2007 Robin Reid Beats the former world champion to retain his British super middleweight title, sending Reid into retirement for four years. 2008 Jean Pascal Puts a beating on the French-Canadian to take the WBC title – his first world championship. 2009 Jermain Taylor Rallies in the later rounds of a tough fight to stop Taylor with just 14 seconds left in the 12th. 2010 Mikkel Kessler I Defeated in a close-fought decision to Kessler during the Super Six tournament, before Kessler is forced to drop out. Quickly rebounds with wins over Glen Johnson and Arthur Abraham. 2011 Andre Ward Loses a decision (and the WBC title) to the Olympic gold medallist,…

1 Don’t compromise your vision “If you believe in your ideas, take the risks. Don’t compromise your vision – execute what you want to execute, and trust your gut,” says Hilton. “That’s what I’ve done for years. Everybody said putting a boxing ring in a gym was a terrible idea. They thought it would be East End gangsters kicking each other in the head.” 2 Trust passion over money “Find something you’re truly passionate about,” says Williams. “That’s not to say you can’t be motivated by money but, for me, it has to be more than that because there will be hard times. There will be moments when you want to forget about it.” 3 Recognise your limits “A common fault in people who try to set up businesses is…

1A Back squat Holding a barbell across your shoulders, squat down until your thighs are parallel to the floor, keeping your back straight and chest up. Drive back up through your heels. 1B Dumbbell bench row Lie face-down on a bench set at a 60° angle, with a dumbbell in each hand. Keeping your elbows close to your body, row the dumbbells up towards your armpits, and lower under control. 2A Hang power clean Stand holding a barbell in front of your thighs, knees slightly bent. Drive through your heels and use the momentum to lift and “catch” the bar at the top of your chest. Lower and repeat. 2B Handstand deficit press Get into a handstand, keeping your body straight, then lower yourself until your head touches the floor,…

Personal trainer Matt had been lifting weights for nearly five years, and had always harboured ambitions of competing as a physique athlete. But without a coach of his own, he’d struggled to reach his goal. Enter two-time WBFF Pro Fitness Model World Champ and Optimum Nutrition ambassador Shaun Stafford, whose first port of call was to completely overhaul Matt’s training. “Shaun had me doing a lot of upper- and lower-body superset splits – for example, I might do a back exercise immediately followed by hamstring curls,” he says. “It really got my heart rate up and helped me to get lean.” The other key game-changer was nutrition. “I had no idea how important diet was for getting lean,’ Matt says. “Shaun put me on a low-carb, high-fat diet, which was…

SHITAKE MUSHROOMS "Include a handful of finely diced mushrooms with your meatball mix for an immunity boost," says functional medicine consultant and personal trainer Aaron Deere (kxlife.co.uk). PEAS "Add a handful of mashed peas to your mixing bowl for an extra protein hit," says sports scientist Laurent Bannock (guruperfromance.com). JALAPENO PEPPERS "For an additional dose of metabolism-boosting capsaicin, add a teaspoon of finely diced peppers to your meatballs," says performance nutritionist Nick Morgan (awordonnutrition.com).…

1 MAGIMIX SLICER A deli-shop classic that slices your meat, cheese and bread with precision, giving your sandwiches the pro treatment they deserve. £100 johnlewis.com 2 NISBETS PRODYNAMIC SANDWICH KNIFE Made of premium-quality stainless steel, this beast has a razor-sharp blade that will make quick work of the thickest, toughest sarnie. £22.78 nisbets.co.uk 3 BLACK AND BLUM ALUMINIUM PACK UP SANDWICH LUNCH  BOX Gone are the days of soggy, squashed lunches. With a lightweight aluminium box and bamboo lid, Black And Blum’s smart piece of kit is a lunch box and chopping board all in one. £20 amazon.co.uk 4 DUALIT SINGLE NEWGEN SANDWICH CAGE A nifty sandwich cage you can slot into your regular toaster for secure, hassle-free grilling. £15.45 johnlewis.com…

CHERRY LIME COOLER INGREDIENTS • 10g of Multipower BCAA 2:1:1 Powder • 200ml water • Juice of half a lime • Mint leaves • Ice TO MAKE Mix the BCAA, lime juice and water thoroughly. Pour over ice and garnish with the mint. MUSCLE FIZZ INGREDIENTS • 10g of Multipower BCAA 2:1:1 Powder • 100ml water • 100ml ginger ale • Ice TO MAKE Mix the BCAA and water thoroughly. Pour over ice and top with the ginger ale. Enter FITBRIT25 to get 25% OFF at www.multipower.com…

1 Rock ’n’ Roll Liverpool, May Swap the London Docklands for Liverpool’s Albert Dock, where bands line the course celebrating each runner and the race culminates in a concert at the finish line. runrocknroll.com 2 Brighton, April Hit the south coast for a mix of urban and countryside landscapes, generous support, motivational music, impeccable organisation and fast tracks. brightonmarathon.co.uk 3 Brathay Windermere Marathon, May A rural Lake District route with intimate crowds and hills that offer a challenge but also a welcome distraction to help the miles fly by. One for the experience, not the record attempts. brathay.org.uk 4 Blackpool, April Scamper along the northwest’s famous seafront promenade on this flat two-lap course. Because you’ll already have covered the route once by halfway, you’ll know how to pace yourself for…

If you’ve ever seen a film set in an American prison, you’d be forgiven for thinking that behind bars is the best place to get in shape: loads of free time, a collection of barbells and all the protein-rich gruel you can eat. This is only about one-third true. In 1996, a legal ruling stopped prisons buying new workout kit, so the only thing modern detainees have to work with is time – however much they’re doing. That didn’t stop Paul Wade. After two decades in jail, he’s created Convict Conditioning, a bodyweight training plan that focuses on a handful of basic moves that work every muscle – and upgrades them to tougher versions as they become easier. This is the intermediate plan. How it works You’ll hit five basic…

Sunday 1st November • The Muddy 10K/10-mile MoRun Swinley Forest, Reading mo-running.com/ swinley-forest Saturday 7th November • The 5K and 10K MoRun Holyrood Park, Edinburgh mo-running.com/edinburgh • The 5K and 10K MoRun Temple Newsam, Leeds mo-running.com/leeds Sunday 8th November • The 5K and 10K MoRun Glasgow Green, Glasgow mo-running.com/glasgow • The 5K and 10K MoRun Exhibition Park, Newcastle-upon-Tyne mo-running.com/newcastle Saturday 14th November • The 5K and 10K MoRun Ashton Court, Bristol mo-running.com/bristol Sunday 15th November • The 5K and 10K MoRun Ormeau Park, Belfast mo-running.com/belfast • The 5K and 10K MoRun Bute Park, Cardiff mo-running.com/cardiff • The 5K MoRun Battersea Park, London mo-running.com/ battersea-park Saturday 21st November • The 5K and 10K MoRun Sutton Park, Birmingham mo-running.com/birmingham • The 5K and 10K MoRun Croxteth Park, Liverpool mo-running.com/liverpool Sunday 22nd November…

DAY 1 10 24kg swings + 1 overhead press using your five-rep-max weight 15 swings + 2 overhead presses 25 swings + 3 overhead presses 50 swings Rest 30-60 seconds Repeat for a total of five sets DAY 2 As above but with dips (using a 2-3-5 rep scheme) DAY 3 As day 1 but with goblet squats DAY 4 Rest DAY 5 As day 1 but with chin-ups DAY 6 As day 1 but without any extra move DAY 7 Rest Steve kept an Instagram record of his challenge – here are some of the highlights…

From supercharging your energy levels to sharpening your focus, here’s what to look out for in your pre-workout shake For HIIT workouts Beta-alanine Combat fatigue with this amino acid. It’s used to make carnosine, which is a compound that neutralises the burn of lactic acid in your muscles when you’re doing short, high-intensity exercise. The average performance improvement is 2.85% – equivalent to shaving six seconds off your first four minutes of a timed workout or race, although it’s less effective for longer events. You need to take it consistently to raise muscle carnosine concentrations, rather than just before the odd session. Around 3g a day for six weeks followed by a maintenance dose of 1.2g a day has been shown to give the best results. NEED TO KNOW High…

1 Set realistic targets “We don’t accept crash diets,” says Ellison. “They’re not sustainable or healthy so we work to long-term targets. Our fighters will aim to lose half a kilogram of fat mass each week over a minimum period of five weeks before a fight so they’re not fatigued and don’t lose muscle mass.” 2 Remove evening carbs “In stage one of making weight the boxer simply removes carbs from their evening meal. That will cut around 200 calories a day. In place of pasta and bread they eat more meat or fish and vegetables. And they keep their daily carbs to slow-release – sweet potatoes, brown rice and lots of fruit.” 3 Remove morning carbs “They run in the morning after an overnight fast so they’re low on…

Jimi Manuwa 35-year-old British pro MMA fighter, competing in the UFC’s light heavyweight division “I don’t eat breakfast. I always used to, but there were a couple of times I was late to training and didn’t have time to eat, and I actually felt better… so I stuck to it.” “After training I’m starving. I have a big lunch – usually chicken pasta and a massive salad.” “If I’m away I speak to my family on FaceTime after lunch, unless I’ve got press obligations or meetings. Or I’ll sleep for an hour or so – I’m quite a lethargic person.” “Sometimes I don’t have much appetite after training. I’ll order food, then stare it at for 20 minutes before I force it down.” “I’m not a morning person, but once…