Innholdsfortegnelse for April 2017 i Men's Fitness UK

What’s the biggest obstacle blocking your path to a fitter, healthier and happier life? For many of us, at least some of the time, a shortage of motivation to make small but significant changes to our daily routine keeps us stuck in a vicious circle. A friend explained his lapsed gym membership to me like this: every morning he wakes up with ten Enthusiasm and Motivation Units (EMUs). He’ll lose one EMU on his commute, a couple more during meetings, one in the queue for lunch and so on every time his patience is tested. He only ever gets to the gym after work if he has at least one EMU left. If not, the only bar he’s going near is his local. His motivation model makes a lot of…

Do you spend most of your afternoons wishing you could slip under your desk and sleep away the rest of the day? The post-lunch energy slump is a common problem and can be eased by swapping a carb-heavy lunch for a protein-rich one. If you’re still sleepy, try these low-calorie fatigue-fighting foods. 1 Banana Bananas are as effective at raising energy levels as sports drink for cyclists, according to open access journal PLOS ONE. 2 Green tea Caffeine and the amino acid L-theanine give you an energy boost but without the jitters. Research shows it boosts focus too. 3 Almonds Packed with heart-healthy monounsaturated fats for an instant boost, almonds are also high in energy-releasing B vitamins.…

Eating too much sugar is being increasingly blamed for the Western world’s obesity epidemic, but there is one type of sugar - honey - that is actually really good for your health, according to a study published in the Journal Of Agriculture And Food Chemistry. Subjects who were given honey had higher levels of antioxidants in their blood plasma – and the higher your level, the better your body can combat the cell-damaging free radicals that are behind ageing as well as many diseases. With people consuming an average of more than 70kg of sugar and artificial sweeteners a year, adding honey to tea or porridge instead of sugar could provide multiple health benefits, said the scientists behind the research. 43 Honey’s score on the glycemic index, making it a…

When Nike unveiled its original Air Max in 1987, Margaret Thatcher was prime minister and Ronald Reagan was in the White House. At first glance not much has changed in 30 years - the UK has a female Conservative PM, a former TV star is the US president and Nike’s revolutionary trainers still have those innovative air-cushioned soles. But look closer and the changes are obvious (to the shoe, at least). Nike has taken a technological leap with the new Air VaporMax, making the entire air pocket a standalone unit – removing the need for a bulky rubber midsole – to create a lightweight and flexible trainer that never compromises its consistent cushioning. £TBC, store.nike.com FIND YOUR FEET As well as a standalone air unit that…

1 INVINCIBLE Use it when… you’re going on a date Special power The woody and fresh fragrance will make you feel confident and smell irresistible. 2 COOL POWER Use it when… you’ve finished your gym session Special power It contains a cooling agent that is released on contact with water, giving you an invigorating post-exercise clean. 3 HYDRA ENERGETIC Use it when… life gets busy Special power This is L’Oréal’s first shower gel to contain taurine, which will make you feel fresh and energised in the morning. 4 TOTAL CLEAN Use it when… you’re in a rush Special power It contains carbon, which acts as a dirt magnet, removing impurities. Shower gel is only one of its identities – you can also use it as a shave gel or moisturiser.…

Practising mindfulness, a form of meditation, could offer a host of mental benefits such as improved memory, accelerated learning and reduced stress, according to research from Harvard Medical School. Scientists compared brain scans of long-term meditators with those of a control group and found that the former “had more grey matter in the frontal cortex, which is associated with working memory and executive decision making”. If you’re new to mindfulness, it can be tricky to achieve the serene state that allows you to enjoy the full effects. If that’s the case, you may want to take up yoga, which will deliver the mental benefits while also giving you a workout that helps to strengthen your core and reduce your risk of injury. STRIKE A POSEI You’ll find it difficult to…

WORK DURATION You can measure this in time under tension or reps. Either way, it’s dependent on your goals: shorter/ harder is better for power; longer/more builds endurance. REST DURATION More rest builds power, less builds cardio. Minimal rest is best for fat loss, but you’ll compromise on intensity. WORK INTENSITY “You need to know your target heart rate or understand the rating of perceived exertion (RPE),” says Ndongmo. Rate the latter out of ten and try to keep the effort constant across every interval. RECOVERY INTENSITY Are you going to stop completely, or do “active” recovery like pedalling slowly on the bike? Sometimes, the latter can help to flush away lactate, which is something to think about when you’re choosing exercises. VOLUME It’s easy to do too much, which…

“The non-cook is in a helpless position,” says former New York Times food editor Raymond Sokolov, author of How To Cook. “Much like that of a car owner who can’t change a tyre and has to depend on mechanics to keep his car running.” Movie director Robert Rodriguez puts it more bluntly in his video recipe for puerco pibil, the slow-roasted pork dish fetishised in his film Once Upon A Time In Mexico: “Not knowing how to cook is like not knowing how to fuck.” The point? By learning to cook, you’ll be better equipped to prep healthy food from the simplest ingredients, making it easier to eat well without spending too much time or money. And here’s the better news: cooking doesn’t have to mean squinting at endless recipe…

Step away from the ready-meal aisle. Lasagne might have the whiff of intimidation about it, but it’s actually a dish that’s simple enough to make, and arguably better when reheated a day or two after you make it. This recipe substitutes sweet potato for starchy carbs, but you don’t have to leave the swaps there – once you’ve tried it once or twice, sub in turkey or lamb for the beef mince, and experiment with the cheese ratios for a solid hit of protein. Ingredients 500g lean, organic minced beef / 2 red onions, peeled and finely diced / 2 garlic cloves, peeled and crushed / 3 medium sweet potatoes, peeled and thinly sliced into 2-3mm discs / 300ml chunky passata / 100ml rapeseed oil / Worcestershire sauce / 500ml…

Whether you take it short, long, black, with milk, with cream or decaf, drinking more coffee can reduce your risk of developing cancer, according to a new study from the University of Southern California (USC). Researchers tracked the coffee-drinking habits of more than 9,000 people and found that the more coffee subjects drank, the less likely they were to develop bowel (or colorectal) cancer. This was the case even when other lifestyle factors, such as family history, diet, physical activity and smoking were factored in. Better stick the kettle on. 26% Reduction in the odds of developing bowel cancer by drinking two cups of coffee a day after adjusting for other lifestyle factors, according to the USC research…

Age creeps up on us all. Little twinges become aches and pains and maintaining muscle mass while keep the belly at bay becomes a war of attrition against Old Father Time. But the battle isn’t over yet, and adding these three supplements to your diet - so long as you continue to eat well, exercise intelligently and get good-quality sleep - can give your body a better chance of staying fighting fit for longer. 1 Get stronger joints Glucosamine is an amino sugar and a major component of cartilage, which is the stuff that absorbs the shock to your joints when you run, lift or do plyometric drills like box jumps. As you age your cartilage starts to lose the elasticity that protects your joints and so becomes less effective…

1. ZERCHER SQUAT BETTER SQUATTING WITH A BICEPS BONUS In this squat variation, you hold the barbell in the crook of your arms, adding core stability and biceps work to the mix. “It encouraged better technique on the squat, and can be loaded with more than a goblet squat,” says strength coach Joseph Lightfoot. You’ll also get bigger guns because you hold the bar steady with your biceps in an isometric contraction. Do three sets of six after your heavy squats. PERFECT FORM Stand holding a barbell in the crook of your arm. Keeping your weight on your heels and your torso upright, bend at the hips and knees simultaneously to lower towards the floor until your thighs are parallel to the ground. Then stand back up. 2. TURKISH GET-UP…

WEIGHTED VEST STAIR SPRINT “Weighted stair runs replicate the explosive movements I do on the field,” says North. “But by overloading the body you learn to perform under fatigue, so when I’m hurting I always know I’ve got more in the tank.” To keep it explosive, work at a high intensity – go all-out for ten to 20 seconds and take 90 seconds to recover. HIGH PULL “High pulls are very good for power, and they work that whole chain from your back and shoulders to your glutes,” says North. Stand up straight, holding a barbell. Bend slightly at the knees and hips, then go explosively into triple extension by extending your hips, knees and ankles and bring the bar up to your chest while leading with your elbows. BULGARIAN…

When most people start training for a running race, they make some common mistakes that can hamstring their efforts. MF’s editorial director, Joe Warner, is running the 2017 Virgin Money London Marathon for Parkinson’s UK and has enlisted the expert advice of elite runner Shaun Dixon (letsgetrunning.co.uk) so he - and you - can avoid the errors many people make and start to train like an elite athlete. RUN LIKE A PRO BE AN ATHLETE The more time you dedicate to training, the better runner you’ll become. But that doesn’t mean all sessions should be spent running. Think like an athlete – that means improving strength and mobility so you can run faster for longer and reduce the risk of injury. GET STRONGER If you want to be speedy, first…

Finding the motivation to work up a real sweat, whether that’s going for a morning run or an after-work gym session, can be tough at this time of year when it’s still dark most of the day. The good news is that spring is just around the corner and you can start that season in better shape if you treat yourself to some new workout kit right now. Why? Wearing new exercise clothing can give you the added willpower you need to start moving, and simply putting on your fresh clobber gets you in the right frame of mind for exercise and increases the chances of you training that day, according to research from Northwestern University in the US. So treat yourself to a new top and shorts or leggings…

1 GO LOW-ALCOHOL Choosing lower-strength versions of your favourite tipple reduces your daily unit intake, lowering your risk of drink-related problems, and cuts your calorie intake. Even better, go for a non-alcoholic beer: there’s lots of them now, and they’re nicer than they used to be. 2 SIP A SOFT DRINK Alternating each alcoholic drink with a soft drink - water or squash is best to prevent dehydration without excess calories - is a smart move if you’re out and fancy a proper drink. It will reduce the units you drink, the money you spend and the number of calories you consume. 3 DRINK AT DINNER Waiting for your evening meal to have your first drink instead of grabbing a glass of wine or can of beer as soon as…

Delay eating the doughnut It might seem too simple to be effective, but telling yourself (ideally not out loud) that you’re not going to have that sweet snack now but you will later in the day is often enough to quell your cravings, according to research published in the Journal Of Personality And Social Psychology. This approach means you’re not technically denying yourself, although the chances are you won’t be bothered later on and so avoid snacking altogether. Kill cravings with water Feeling hungry can often be your brain misinterpreting a thirst, so next time you’re tempted by the biscuit tin have a glass of cold water to see off your cravings. Research published in the European Journal Of Nutrition found that 500ml of water is enough to stretch your…

STRIDE PATTERN The standout design feature on this lightweight packable jacket is the collage effect, which runs throughout the new Björn Borg spring/summer 2017 range. Wearing these bold geometric shapes will put you ahead of the style pack this year. FULL STRETCH This lightweight jacket contains 11% elastane stretch woven fabric to maximise mobility. It also has a slim-fit cut, making you feel fast and aerodynamic on the move. WEATHER THE  STORMI Under Armour’s Storm technology repels water but retains breathability. This loose-cut lightweight jacket has been designed to maximise mobility and is wind-resistant so you can keep working hard in all conditions. LIGHT  WORKI If speed is what you’re chasing, this lightweight shell won’t slow you down. The fabric is water-repellant and it also keeps you shielded from the…

You’ve never had more choice when it comes to anti-ageing grooming products… but with so many options, selecting the right creams and lotions can be a worry-line-inducing experience. Don’t fret, though – there are really only four steps you need to think about. The first is a good facial cleanser, and our pick is Malin+Goetz Grapefruit Face Cleanser (£29, nivenandjoshua.com). This gentle cleanser will remove dirt, an appropriate amount of oil (it won’t completely strip your skin) and any other debris to prepare your skin before you apply any other product. The next step is gentle exfoliation with a product like Shiseido Deep Cleansing Scrub (£23.50, houseoffraser.co.uk). It removes the outer layers of the skin that build up – skin cell turnover slows down with ageing – to reveal younger-looking…

Malin+Goetz Revitalising Eye Cream The company that mastered science-meets-nature skincare has released its latest innovation, a revitalising cream made with anti-ageing peptides, marine algae and hyaluronic acid. The fast-absorbing, delicate cream is unscented and works to smooth out fine lines and reduce dark circles for younger-looking eyes. £85 for 15ml, nivenandjoshua.com Murad Retinol Youth Renewal Serum This fast-acting serum uses Murad’s Retinol Tri-Active Technology to minimise lines and wrinkles and firm up skin for a fresher, more youthful look. It has some high-performance ingredients including swertia flower extract, which is native to the Himalayas and aids skin cell regeneration while helping to improve firmness and elasticity, and hyaluronic acid spheres, which attract moisture to give your skin a plumper, smoother appearance. Murad suggests you’ll see results in…

Use yoga to... ADD MUSCLE “In the gym we tend to work isolated muscles though pretty linear ranges of motion, which slightly misses a trick,” says Vinyasa yoga teacher and Manduka ambassador Adam Husler (@AdamHusler). “Lay out a supportive yoga mat in your house and through consistent yoga practice, you’ll start to appreciate the benefit of integrating all body parts into particular movements as you naturally begin to build more functional mobility. You’ll develop that sweet balance of flexibility and strength. Over time the injuries will happen less, recovery will be faster and your gym work will begin to have more real-world use.” Use yoga to... SCULPT A SIX PACK “Yoga might not specifically target those surface-level muscles that get you washboard abs, but every pose does bring your awareness…

FOR CARDIO AND FAT LOSS KETTLEBELLS A Louisiana University study that compared kettlebell swings, cleans and deadlifts with a more traditional sprint training programme found that maximum heart rate was only slightly higher in the sprints, while calorie expenditure was bigger with the bells. FOR ALLO UT INTENSITY BIKE There’s a reason lots of studies use exercise bikes: going all-out on the pedals isn’t too technical, injury risk is low, and you can ruin yourself. For “supramaximal” efforts, which stimulate every available muscle fibre, the bike is the perfect choice. FOR AN ALLD AY BURN BATTLE ROPES In a College of New Jersey study, battle ropes beat 13 other exercises for energy expenditure, including burpees – and produced the highest average heart rate. The protocol: 15 seconds of single-arm waves,…

Even if you don’t feel the need to go gluten-free, cooking with gram flour and cauliflower makes this pizza a low-GI option, saving you the blood-sugar spike you’d get from your shop-bought American Hot. By going home-made, you’ll also cut down on the preservatives and fats your typical takeaway includes as non-optional extras, and you’ll be able to add toppings that help, rather than hurt, your efforts to get lean. Ingredients FOR THE BASE 400g gram flour (chickpea flour) / ½tsp baking powder / 200g cauliflower, grated / 1tsp ground cumin / 1tsp ground coriander / 3 spring onions, finely chopped / 160ml semi-skimmed milk / Natural sea salt / Ground white pepper / 50ml rapeseed oil FOR THE TOPPING 300g organic passata / 200g cooked free-range chicken breast, sliced…

“In sports psychology we talk about achievement motivation and there are two types of personalities: NACH and NAF, people with a Need to Achieve and a Need to Avoid Failure,” says Coxall. “People with a NACH personality focus upon positive aspects of their performance, and so, for example, will take on a difficult exercise or workout to achieve the goal of completing it successfully, even if failure’s a possibility. People with a NAF personality, on the other hand will see the harder workout, and have a fear of failure, and so will not take part and will choose the easier option knowing they won’t fail.” The downside of the latter? “A NAF won’t see the improvements and development that a NACH will, because in order for the human body to…

1 “Cook vegetables completely” Still boiling your broccoli? Step away from the saucepan now if you want maximum goodness from the veg for better health. Researchers from Zhejiang University in China cooked broccoli using the most common cooking methods and concluded that steaming kept intact the most number of nutrients, including soluble fibre, vitamin C and glucosinolate, the compound thought to be behind its cancer-fighting properties. Microwaving was next best, with stir-frying and boiling resulting in the greatest nutrient loss because of the veg’s exposure to high heat and vitamins leaching into the water. This supports Harvard research that found the best cooking method for retaining nutrients is one that “cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible”. That sounds like…

Adding some heat to your main meals with chilli peppers and other spicy ingredients can help you shift your spare tyre thanks to the fat-burning properties of capsaicin, the compound responsible for giving these foods their fiery kick. Research published in the American Chemical Society journal found that capsaicin helps fight rising body-fat levels by decreasing total calorie intake, shrinking fat tissue, and lowering fat levels in the blood. Try increasing your intake of capsaicin-rich food by adding chillis to scrambled eggs for breakfast and to salads at lunchtime – and try these Mexican-inspired fajitas for dinner, which also contain chicken, avocado and veg to give you the high-quality protein and fats needed to build muscle and strip away your belly. EAT THIS CHICKEN FAJITA This classic Mexican fajita provides…

Power, speed and mental steel are all match-winning tools in the bruising arena of modern rugby, and Wales rugby star George North has fused all three into a devastating combination. The bulldozing winger is a 1.93m,105kg titan who can bench 160kg and squat 255kg, but he unites that brute force with jet-heeled speed (running 40m in under 5sec) and an ice-cold mentality that frees him to perform under intense pressure. North has 27 tries in 65 appearances for Wales, making him the fourth most successful try-scorer in the nation’s history - and he’s still only 24. But his size, pace and psyche are the result of hard work, smart nutrition, scientific conditioning and mental training, not genetic luck. “I’m not naturally this big. I’ve had to work hard in the…

Some people think that doing a fat loss workout means slinging the weights around any way you like and racing through your reps because losing fat is about getting your heart rate up. Those people are wrong. That is a part of it, but there’s a smarter way to approach your sessions that will both burn fat and add muscle. The key is to slow down your reps and make sure you can feel the target muscle working. “Time under tension, which means the time your muscles spend working during a set, is important in terms of getting muscle adaptations - even if fat loss is your goal,” says Tirrel Grant, director of Square Mile Fitness (squaremilefitness.com). “Really focus on contracting the muscle and work both the lifting and lowering…

If you have tried and failed in the past to make major changes to how you look with your top off, now is the time to make some major changes to the way you train. And making the requisite changes to your weights workouts couldn’t be easier thanks to this four-week workout that – if followed to the letter – will help add serious size and strength across your torso while also stripping away excess body fat to transform what you see in the mirror. The beauty of this plan is that you’ll train all the major upper-body muscles – chest, shoulders, arms and back – twice a week. That means the sessions are going to be tough, but with focus and dedication you’ll see your body change shape fast.…

Size your bike  Straddle the crossbar with your feet flat on the ground. If there’s no clearance between your crotch and the crossbar, you need a smaller bike. Raise the saddle  Open the quick-release saddle lever and pull up the seat until the top is level with your hip. Check that you haven’t exceeded the maximum height and lock the saddle in place. Test the height  Sit on the bike and, using a wall for support, rotate the pedals to the vertical position. With the balls of your feet on the pedals, the knee of your lower leg should be slightly bent. Adjust the saddle again if necessary. Find the fore/aft position  Rotate the pedals until your feet are level and move the saddle forwards or backwards until your knee…

In the pursuit of getting lean you probably already know you should steer clear of alcohol - it’s called a beer belly for good reason, after all. But if you don’t want to give up the grog then you should aim for at least one night of abstaining a week to help prevent the onset of cirrhosis, which is a build-up of fatty tissue in your liver that can be deadly. As your main detoxification organ your liver filters out damaging toxins, and going to bed sober gives it time to repair, according to the Journal Of Hepatology. Research found that people who drank six nights a week had a significantly lower chance of developing cirrhosis than those who drank every day. 30 The number of days it takes for…

1 Go underhand “The best way to build chin-up power is by doing underhand lat pull-downs, incorporating low-rep, heavy-weight sets as well as high-rep, moderate-weight sets, to work as many muscle fibres as possible,” says Lerwill. 2 Lower slowly “Do some sets of eccentric chin-up reps, which is where you ‘jump’ to the top position of the move so your chin is above the bar and then lower yourself back to the start very slowly and under control. It’s a great way to build a stronger back and biceps.” 3 Brace your body “Bracing before each set engages all your stabilising muscles, making it much easier to manage your weight up and back down. Tense your core and glutes, keep your chest up and retract your shoulder blades. Only then…

Malin+Goetz Vitamin E Shaving Cream Even though it feels thin when you apply it, this is an excellent hydrating shaving cream with vitamin E and amino acids that effectively prepare all skin types for a smooth, non-irritating shave. Because it’s light, it won’t clog your razor and it rinses clean without residue. The cream feels soothing and cooling on your skin, thanks to a combination of chamomile, allantoin and menthol, while the vitamin E – along with squalane, shea butter, glycerin and sodium PCA – keeps your face moisturised. £18, nivenandjoshua.com Murad Cleansing Shave Ideal for anyone who’s left with red, bumpy skin after shaving or suffers with shaving irritation in general. Its patented antioxidant-rich formula is both cleansing and exfoliating for an enhanced razor glide, while Murad’s…

BEGINNER TIMMONS METHOD Developed by a team at Loughborough University, this one’s entry level. Do 20 seconds of all-out work, followed by two minutes of active recovery (walking/freewheeling will do) or complete rest. Repeat three times, and you’re done. INTERMEDIATE 10-20 Also known as “reverse Tabata”, this doubles the rest and reduces the work intervals to shift the focus to anaerobic fitness. Use it if you’re aiming for power production, or if you don’t have the fitness for an all-out Tabata. Warm up for ten minutes, then do six to eight rounds. ADVANCED 10-20-30 Now things get complicated. In this plan, you’ll do five “blocks” of work, made up of 30 seconds at 30% intensity, 20 seconds at 60% and ten seconds all-out. Result? Lots of volume, at manageable intensity.…

A can of store-bought soup often contains more sugar than a bowl of Frosties, alongside other undesirable elements that include MSG, modified starches and mechanically separated meat. This home-cooked version cuts out all the bad stuff, and packs in a double-dose of capsaicin-heavy peppers to kick-start your metabolism. Serve it hot in the winter or chilled with a dash of herb oil in the summer – either way, it’s a spicy little number. Ingredients 8 red peppers, de-seeded and cut into 2cm pieces / 1 large onion, chopped / 2 red chillies, finely sliced / 8 plum tomatoes, roughly chopped / 100ml rapeseed oil / 1.5 litres vegetable stock / Salt and pepper Why cook with… RED PEPPERS If you’re cooking with peppers, bet on red: they have the highest…

Find the cue Snacking at work? First, identify why it’s happening, says The Power Of Habit author Charles Duhigg. Are you bored, low on mental energy, hungry or having a blood sugar crash? By identifying what “cues” your behaviour, you’ll be able to swap in a new habit. Shift the habit This is the hard part. Once you’ve identified what’s missing, switch in a more useful behaviour. If you’re bored, for instance, have a chat with a colleague rather than heading for the biscuit tin. Low on energy? Switch to black coffee or an apple. Enjoy the reward By keeping the cue-reward loop going, you’ll be able to shift the “habit” section with minimal fuss. Repeat for one habit a week, and watch your life transform.…

“My aim is for the team to write itself into history – that’s all I’m bothered about. That’s what we’re trying to achieve” Jordan Henderson knows how to dominate matches. With a powerful mix of explosive runs, robust physicality, pinpoint passing and relentless stamina, the Liverpool man has established himself as one of the Premier League’s fittest and most effective box-to-box midfielders – not to mention an inspirational captain who leads by example. According to player-tracking service Opta, Henderson is officially the hardest-working player in the Premier League, covering 11.8km per game, making an average of 88 passes and winning 70% of his tackles. As captain of Jürgen Klopp’s high-flying Liverpool team – and skipper of the England national team for their autumn 2016 games against Slovenia and Spain –…

Willpower is overrated. According to three decades’ worth of research, by relying on grit and determination to eat a healthier diet, you’re setting yourself up for a fall – not just ploughing through finite resources that you could use better on something else, but dooming yourself to an eventual crash that ends with you sitting amid piles of Fondant Fancy wrappers, blood sugar levels through the ceiling. Mercifully, though, there’s a better way. By putting systems in place to check your hunger before it starts, you’ll eat better effortlessly, leaving your willpower intact for your workout. Here’s how it’s done. 01 KEEP WATER NEARBY “Keep a glass or bottle of water within reach in the office or when watching TV,” says food psychologist Brian Wansink, author of Slim By Design:…

DON’T WASTE MENTAL ENERGY “Staying calm is the best way to play at your best so I relax as much as possible,” says North. “I might walk the dog in the morning before a game. I put my feet up as much as I can because I know when the time comes to perform I have to step up and go big. Save all your energy for that.” CONTROL THE CONTROLLABLES “The key to performing under pressure is to prepare hard. I like to know everything from what my pre-match meal will be, to what training I have to do and what my role will be - which is normally to keep running until I empty the tank. That way I can just switch on and go.” STAY FLEXIBLE “On…

Alex Cannon knows a thing or two about building a strong and lean body. Just look at him. And you’re in luck because this month’s cover star is going to share some of his top training secrets so you can start building your best ever body too. “I was so skinny as a kid, but when I started working out I could see major body changes – and when you put that effort in it really does become addictive, in a good way,” says the 27-year-old Liverpudlian. Before appearing in Celebrity Big Brother last summer, Alex starred alongside Geordie Shore star Vicky Pattison in her spin-off series Judge Geordie, where she helped settle family feuds. But despite his growing fame and legion of fans - 400,000 on Instagram alone -…

To burn fat quickly you need to be in a daily calorie deficit so your body is forced to tap into existing fat stores and free their energy for fuel. And the good news is that you can accelerate your fat loss without doing any more exercise simply by working out before breakfast. In a new study from Northumbria University, subjects who trained first thing on an empty stomach burned around 20% more body fat than those subjects who had breakfast before exercising. What’s more, those who did a morning “fasted cardio” session – as it’s known – did not consume any more calories over the course of the rest of the day than those who’d trained after breakfast. So if you want to lose body fat faster, wake up,…