Innholdsfortegnelse for May 2017 i Men's Fitness UK

What’s your reason for wanting to get into the shape of your life? For me, it was wanting to prove that the advice we put in every issue of MF really does work. For this month’s cover star Zac Efron, it was being cast in the movie revamp of an iconic TV show where most of his screen time would be spent standing next to man mountain Dwayne “The Rock” Johnson wearing nothing but a pair of red trunks and a whistle. And it worked. Efron’s transformation from High School Musical choirboy to Baywatch beefcake is nothing short of remarkable (and you can try his workout plan on p91). What’s more impressive is that he had some well-publicised problems that embracing a fitter and healthier life helped him overcome. In…

10% The total percentage of your daily calorie intake that should come from beverages, according to recommendations from the American Society for Nutrition Become a water baby The easiest habit change you can make to start shrinking your waistline, and looking and feeling better instantly, is to drink more water. Subjects who drank 450ml of water saw their metabolism spike temporarily by 30%, according to a study in the Journal Of Endocrinology And Metabolism, with researchers suggesting drinking an extra 1.5 litres of water a day would increase daily calorie expenditure by 200. Cut milk from tea time A cup of black coffee has fewer calories than you have fingers, so ditching the milk or cream (as well as the caramel syrup and chocolate sprinkles) will radically reduce the amount…

When warmer days roll around – as they eventually do, even in Britain – the conscientious gent will consider the effect this has on his skin. But this should mean more than a quick check of the forecast or a glance outside and slapping on a bit of sun cream if the sun’s out. I recommend adding an SPF moisturiser to your skincare regime. More than 100,000 new cases of skin cancer are diagnosed annually in the UK, and stats indicate that four out of five diagnosed cases could have been avoided with better protection, so the need for better protection from the sun’s harmful ultraviolet rays is clear. And remember, those rays can damage your skin even on cloudy days in summer. An SPF moisturiser is a double win:…

Aesop Redemption Body Scrub Made with finely milled pumice and bamboo, this body scrub will slough away tired cells and residual grime, enlivening your skin until it looks almost polished. It won’t just look clean – it’ll smell wonderfully fresh too, thanks to a combination of essential oils (fir and pine needles, sage leaf and clove) that suggest Alpine air with some added spice. £25 for 180ml, aesop.com Lab Series PRO LS Face Cleansing Gel Did you know you wanted some enzymatic action on your face? That’s what this facial gel brings to the table, cleansing deeply yet gently without stripping your skin of moisture. It also removes dead cells and impurities, revitalising your appearance, and nourishes skin to leave it feeling smooth and looking refreshed.…

Here’s where you start if things aren’t too bad – sure, you’re a bit more Jason Segel than Zac Efron, but you can see some muscle definition under good lighting and all your T-shirts still fit. At this stage, your key concerns might actually be internal: being “skinny-fat” (where the only place you’ve got visible fat deposits is your belly) can indicate a build-up of visceral fat, which has been linked to everything from coronary heart disease and cancer to diabetes and dementia. Your hormones could also be an issue because if you’re struggling to shift that mini-beergut, it’s possible that your body’s producing too much oestrogen, which makes your body store more fat around the middle (and can cause man-boobs). You’ll also need to address your stress levels to…

The ketogenic diet isn’t simple. You want to load up on fats and protein and keep your carb intake low – but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: we’ve put together the best and worst of each category so you can go keto with confidence. PROTEINS EAT THIS Meat and offal (kidneys, liver, heart) from grass-fed or pasture-raised animals contain vitamins A and E along with tons of antioxidants. Wild-caught and sustainably harvested seafood is higher in omega 3 fatty acids (and better for the environment than farmed fish). Free-range, organic eggs contain higher levels of vitamin A and E, betacarotene, and omega 3 fatty acids than the caged variety.…

ADAM GRAY is a Michelin-starred chef who runs healthy cooking courses. He is currently head chef at Bourne and Hollingsworth Group ( bandhbuildings. com ). Visit adamgraychef.co.uk  for more info. Eggs are one of the best dietary sources of choline, a key vitamin that supports the body’s membranes and nervous system, and is vital for muscle contraction Not all omelettes are created equal. The basic recipe’s in use everywhere from Japan (where it’s served in rectangular segments) to Iran (where it’s called khagineh and made with sugar), but for one of the best-tasting versions you don’t need to look any further than across the Channel. “The thing about a classic omelette is you shouldn’t have any colour on the outside,” says Michelin-starred chef Adam…

01 ASCORBIC ACID Otherwise known as vitamin C, this isn’t replenished by the body, so if you aren’t getting enough from your diet it makes sense to take a daily supplement. Contrary to popular belief, it’s not proven to prevent illness in healthy humans – but studies, including one published in the Journal Of Sports Medicine And Physical Fitness, show it can halve the risk of colds among hard-training athletes. The dose is 2,000mg a day. 02 BROMELAIN This pineapple extract is a combination of several compounds, including an enzyme that helps with protein digestion. If taken between meals, there’s some evidence that bromelain can benefit the immune system and protect against cancer. It also has anti-inflammatory properties, which mean it can act as a decongestant, and there’s even some…

If you’re reading this magazine there’s a strong chance that you’ve dipped your toe into the sport of powerlifting, even if it’s by accident. When we talk about powerlifting we’re focusing on the three moves that you perform in powerlifting competitions: the squat, deadlift and bench press. Your best effort in each lift is added together to form your total score. It’s hard to say what constitutes an impressive total because that’s heavily dependent on your weight and training experience, but one thing’s for sure – the total achieved by MF expert Tom Hamilton at the World Drug Free Powerlifting Federation world championships in November was impressive. His score of 665 (242.5kg squat, 270kg deadlift and 152.5kg bench) in the 82.5kg class earned him first place and the right to…

“It’s always fun to do tests because everyone gets competitive. I’m pretty good on the Wattbike – I’d say I’m in the top five” “Pressure is a privilege,” says England rugby union winger Anthony Watson. “That’s the phrase that stuck in my mind when I was working with a performance coach called Don Macpherson at my club, Bath. He said you only get pressure if you’re in certain situations so there’s no point in letting it get to you - use it to give yourself a boost.” It’s advice that made an impression on the 22-year-old, and it seems to have been adopted by the entire national side since their failure in the World Cup group stages in late 2015. The players took the opportunity to regroup under new head…

Concentrated juice is little more than a type of sugary water and it’s best to eat oranges in their natural form, right? Yes, but there’s a but: while OJ is high in sugar and best avoided if you’re trying to get lean, research shows that drinking it gets you more of two key compounds found in oranges - vitamin C and cancer-fighting carotenoids. The research, published in the Journal Of Agricultural And Food Chemistry , found that while pasteurising did lower levels of vitamin C and carotenoids in juice, it increased the bioaccessibility of both compared with eating oranges, meaning your body is better able to use the compounds. So the occasional glass can in fact be good for your health.…

1 Get a grip “Hold the bar with a hand position that allows your forearms to be parallel when the bar touches your chest. Your wrists should be over your elbows as they pass by your sides.” 2 Brace your body “Keeping your body tight throughout the movement will keep you stable and strong. Squeeze your shoulder blades and raise your chest, while tensing your abs and glute muscles." 3 Squeeze the bar “Once you’re ready, take a deep breath and squeeze the bar hard to fire up your central nervous system. This will elicit a response that will fire up your mind-muscle connection to allow your muscles to contract harder.”…

“I don’t like vegetables but I know they’re packed with the vitamins, antioxidants and fibre I need. I try to eat a lot of asparagus and broccoli for all their health benefits and make them taste better by cooking them with red peppers, for the vitamin C – plus garlic. It’s amazing how a little garlic makes anything better!” Stir-fry green veg in coconut oil and add some spice, says fitness model and personal trainer Olly Foster ( action-reaction-training.com action-reaction-training.com ) “I found green veg so bland and boring when I boiled or steamed it. Then I started to stir-fry it in coconut oil and throw in some chilli flakes and cumin. It tastes amazing, it retains its crunch and not as…

What happens when you cross a trail running brand that has an impeccable heritage with an outdoor specialist in performance garments that stand up to any test? The answer isn’t the punchline to an obscure joke – it’s the latest collection produced by the collaboration between Montrail and Columbia. Our pick is the Titan Lite jacket, which has been designed to work on trail and mountain runs. Its ultra-light material and movement-friendly cut will help you spring up those inclines, while the advanced Omni-Shield water-repellant technology will protect you from the inevitable downpours that make running in rugged terrain so challenging and rewarding. Columbia Titan Lite Windbreaker, £80, columbiasportswear.co.uk…

During his travels as a footballer, Xabi Alonso has won silverware at some of Europe’s biggest clubs. The World Cup-winning former Spain international was victorious in the Champions League with both Liverpool and Real Madrid (where he also won La Liga) before moving to all-conquering German side Bayern Munich. In his latest venture, a collaboration with Porsche Design Sport and Adidas, the 35-year-old midfielder’s movements are more modest. The new clothing collection focuses on urban commuting and like its ambassador, it’s versatile, technically adept and focused on performance. One of the stand-out pieces is this reflective jacket, which features the line’s trademark hexagon design that becomes visible when illuminated. porsche-design.com…

1 PEVONIA POST-SHAVE BALM Pevonia’s light-textured Soothing After-Shave Balm unites calming ingredients such as portulaca, green tea, gingko biloba, arnica and lavender, to deliver a pleasurable soothing sensation for supple, hydrated, refreshed skin. This protective, anti-free radical balm is an after-shaving must. £48. pevonia.co.uk 2 PRO TEETH WHITENING CO ACTIVATED CHARCOAL Pro Teeth Whitening Co’s Activated Charcoal Whitening Powder removes stains and discolouration from the surface of your teeth to significantly whiten and brighten your smile. It’s 100% natural and vegan-friendly with no additives, preservatives or other nasties. proteethwhitening.co 3 WELLMAN® ANTI-AGEING MOISTURISER With SPF 15 to minimise damage caused by UV rays, Wellman Anti-Ageing Moisturiser helps reduce the signs of premature ageing. A unique blend of antioxidant vitamins A, C and E – which help to nourish fatigued, dull…

20kg Simple lifestyle changes and training tips to help you shift some serious weight 5kg When you’re in shape but you want to see that six-pack, here’s your prescription 1kg Ready to get down below 10% body fat? Here’s the hardcore cutters’ guide…

Business time. You’re already in rare air, hovering somewhere around the 10-12% body fat range, with a six-pack starting to appear. You want to go further, but this is where things get slightly tougher. No amount of training is going to make up for the occasional biscuit binge, so if you’re serious about seeing your abs then discipline is the watchword. You probably already train hard, but at this stage consistency is key: missed sessions become more important. You’re heading into tricky territory here: for most people, getting below 10% body fat is something to aim for once or twice a year, not a sustainable lifestyle. So you’ll need to work out five or six days a week, avoid processed carbs, and start measuring food or counting macros. In short,…

FIRST FEW DAYS You may feel low on energy, lethargic and dizzy. Some people suffer from headaches or flu-like symptoms during the first few days or weeks thanks to the depletion of muscle glycogen. This is the hard part, because you have to avoid eating carbohydrates to halt the cycle of glucose-based metabolism, even though your glycogen stores are dwindling and your cravings are probably increasing. Your body is used to burning glucose, not fat, for fuel, which is why you may find your energy levels are lowered in the first few weeks. FIRST WEEK You’ll probably see a pretty rapid weight loss in the first week, though this will be from water depletion. Glycogen is attached to water in our bodies, so when you lose glycogen, you also lose…

BULK UP “Add a bit of ham hock and feta cheese,” suggests Gray. You’ll add protein and calcium – bacon also works. LEAN OUT Keep it simple: a pinch of ground black pepper adds piperine, a compound that’s been shown to stop the formation of new fat cells. Chop in some chillies for a hit of fat-burning capsaicin. LIVE LONGER Before you crack an egg, chop and fry some peppers and tomatoes to toss in: the former are full of antioxidants, while lycopene in the latter protects against prostate cancer.…

It’s a pretty safe bet that Baywatch will be this summer’s big hit blockbuster movie. But what isn’t so clear is who the audience will be ogling most—the bikini-clad beach bunnies or the pumped-up, hard-bodied musclemen in the cast. Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teenfilm High School Musical) has amazed people around the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. Want to do something similar? Turn the page and you can find out how. HOW IT WORKS Efron’s training was constantly evolving, but for MF, Murphy condensed the essence of it into a three-day split, working back and biceps one…

WHY ARE THE THREE POWERLIFTING MOVES USEFUL AS A FOUNDATION TO A TRAINING PROGRAMME? “They involve a large majority of muscles in the body and can allow for the most weight to be lifted,” says Hamilton, who also works as head of programming at W10 Performance. “This makes them a good choice as foundational exercises within a programme because they can help to increase total workout volume, which is vital for building strength and muscle.” WHY DO YOU LIKE POWERLIFTING? “I really enjoy the progressive aspect – it’s a continuous journey that provides an objective-based mode of progression,” says Hamilton. “That’s compared with training solely for aesthetics, which is largely subjective. Trying to improve in the three lifts helps to keep me motivated and I get clear results that tell…

If the only blue sky you ever see is through the window of your office or car, you need to put on your trainers and get off the beaten track. Taking your training outside will help beat gym boredom, reinvigorate your gains and improve your mental health and wellbeing, according to an analysis of 11 trials involving more than 800 people which was published in the journal Environmental Science And Technology . It found that subjects who exercised in the great outdoors reported an improved sense of wellbeing compared with training inside, as well as an increase in energy levels, greater enjoyment and satisfaction from their workout, and a heightened likelihood of repeating the activity soon.…

11% The percentage of your calorie intake that should come from saturated fats, according to the UK government. For the average man that’s a limit of 30g a day 15% The reduction of the signs of oxidative stress - a key factor behind ageing - detected in the blood of subjects who took a daily omega 3 fish oil supplement, according to Ohio State University The research that claimed a diet high in fats led to obesity and other health problems has now been largely discredited – rather than avoiding fat, if you want to shift your spare tyre quickly you need to be careful about which fats you eat. A new study published in the Frontiers In Cellular Neuroscience journal reports that eating too much saturated fat - the…

Eating a wide variety of fresh fruit and vegetables – especially vegetables – will provide your body with the essential vitamins, minerals and other nutrients it needs. Of course, it’s not always easy to manage that – but there’s welcome news from science. New research suggests that popping a daily multivitamin tablet will help support your body’s systems in case you struggle to hit your five-a-day fruit and veg target. A study of around 15,000 men over four years found that those who took a daily multivitamin were up to 8% less likely to develop prostate or colorectal cancer than those who didn’t. The research, published in the Journal Of The American Medical Association, also reported that there was a 12% reduction in cancer mortality among subjects who took a…

KEEP YOUR COOL The special Microthread fabric dries quickly so you’re not left feeling like a hot and sweaty mess mid-workout. The four-way stretch fabric also allows you to move freely so if you’re struggling with an exercise, you’ll have to blame your own missed mobility sessions rather than your gear.…

Nanogen Thickening Hair Treatment Shampoo If you want to make your muscles stronger, you need to take in amino acids. So it’s no surprise that the inclusion of the same muscle-building compounds in this shampoo will have a similarly positive effect on your hair, because they’ll help prevent follicle shrinkage and loss of hair anchoring. It also contains aloe and chamomile to soothe your scalp. £7.95 for 240ml, nanogen.co.uk Baxter of California Daily Protein Shampoo DHT is a male hormone that’s been found to be detrimental to hair growth. Baxter’s shampoo is formulated to remove it, along with other toxins and pollutants, as well as delivering a dose of proteins and nutrients to enrich, strengthen and keep your mane magnificent. All that and a lovely minty smell too.…

If youwant to see Zac Efron with his shirt off, you won’t have to search too long for the right film. In 2016 alone you had Bad Neighbours 2, in which he was frequently shirtless, and Mike And Dave Need Wedding Dates, which displayed his abs on the poster. And now there’s this summer’s big-screen adaptation of 1990s TV series Baywatch, in which he’s routinely running on the beach wearing – no surprise here – nothing more that those legendary red trunks and a whistle. A quick search online for Efron yields hundreds of pictures of him in the shape of his life, while looking him up on Instagram leads you to his many, many recent beefcake photos from the Baywatch set, where he and co-star Dwayne “The Rock” Johnson…

“At least one of your weekly sessions should be a long-distance, low-intensity effort at a comfortable pace” Train like a pro THE FOUNDATIONS At least one of your sessions a week should be a long-distance, low-intensity effort done at a comfortable, controlled pace. Work according to perceived endurance, not a heart rate monitor: your breathing rate should be relatively low, and you should feel like you’d be able to hold a conversation throughout the session. Your legs should start to feel less fresh, and then a bit tired –that’s the sweet spot where you know you’re putting in quality kilometres. SPEED UP To improve your performance on flat courses, work on high gear intervals (or “big gear” as cyclists often call it). Do six sets of eight minutes in a…

PACE YOURSELF The secret is to start each day slowly and expect to get slower, particularly if your adventure is at altitude. Pause every 15 minutes or so to rehydrate and eat something sweet such as a piece of chocolate or some dates. The brain and body need glucose during a challenge like this. SOLVE PROBLEMS If you’re anxious about, say, a blister in the making, stop and sort it out. I still remember the mantra of my Mountain Leader instructor – “Coulda, Shoulda” – because if you don’t address a problem, you’ll probably end up in a world of not just pain but also frustration. RECOVER FASTER At the end of the day rehydrate, preferably with electrolytes, and stretch your quads, glutes, calves and feet, especially if you’ve been…

So it’s time for hefty changes. Maybe you’ve never set foot in a gym before – or maybe you were once in shape and let things slide. Either way, making the decision to get back to it can be intimidating. Maybe you don’t know what to do at the gym, or you need a better handle on the basics of nutrition. Here’s the good news: at this stage of your transformation, everything you do will make a difference. Drink more water, cut out a couple of beers a week, move around a bit more, hit the gym twice a week, and your gut should recede. This is also where you should aim to build skills that you’ll keep once the first flush of motivation fades – learn the absolute basics…

While his name may not ring many bells on these shores, Timothy Noakes – emeritus professor in exercise science and sports medicine at the University of Cape Town – is a full-blown celebrity in his home country of South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”- say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce and no bun - and evidence of his teachings is everywhere. He’s been endorsed by some of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman world champion Paula Newby-Fraser (who said Noakes “has had the most influence on how I viewed endurance sports”). And…

You won’t be surprised to hear that Efron couldn’t eat like a beach bum to fuel his 12-week Baywatch transformation. “I implemented an all-organic whole-food diet,” says Murphy. There were five categories of food Efron was permitted to choose from to put together his meals, and these are the foods that Murphy allowed him: Lean proteins Chicken breast Turkey breast Pork loin Egg whites Fish Steak (lean cuts like sirloin) Whole grains Quinoa Brown rice Oats Healthy fats Seeds Nuts Avocado High-fibre fruits Apples Pears All kinds of berries Vegetables All kinds Efron also supplemented with whey protein – “unflavoured,” adds Murphy, who also stipulated it could contain no other ingredients. “He also hit a minimum of 100 ounces [around three litres] of water daily.” Murphy won’t disclose specifics but…

1 GET COMPLEX A complex is any series of exercises where you don’t put the weight down between moves. “They’re a great way to cover every major movement pattern – push, pull, hinge, squat,” says W10 Performance trainer Olli Foxley. “Focus on movement quality – don’t rush.” Do the trickiest moves first, save the simple stuff for when you’re exhausted, and try to make it flow. Grab a barbell and do six reps of hang cleans, front squats, overhead presses and back squats. That’s one set – do three. 2 USE EMOMS Every Minute On the Minute is the easy way to keep yourself honest. “You can get a lot into a short workout,” says trainer Adam Wakefield. “Set a timer going, then do five pull-ups on the even minutes…

DO A BODY MOT “When you don’t fancy a session, run a quick body audit,” says British Athletics coach Kim Ingleby. “How is your energy out of ten? Did you sleep well? Have you eaten well? Do you have time? If all the answers are yes, then just get it done. If no, then swap your rest days around and focus on fixing your recovery strategy.” DON’T PANIC “If you are behind your training schedule, don’t cram sessions in to catch up, but do put your key sessions into your diary and stick to them,” says Ingleby. “Prioritise longer runs and some speed and strength sessions. They get you fitter, reduce your risk of injury and boost your confidence.” TAKE NOTE It’s normal not to be satisfied with every run.…

Barbell complexes - workouts where you do multiple moves back to back without putting the bar down - seem simple enough. After all, the weight isn’t heavy - it’s perfectly acceptable to do one with an unweighted Olympic bar. And the rep count isn’t too high. In this instance you only do ten reps per exercise. But simple isn’t the same as easy, and despite all that you’re likely to end up in a sweaty heap on the floor at the end of the session. The reason is that the minimal rest and high volume means that you get through a lot of work in a short period of time. “Doing a barbell complex is a great way to train the whole body in a short time period while keeping…

STRAIGHT-ARM PULL-DOWN Stand in front of the cable machine holding a straight bar attachment with an overhand grip. Pull the bar in a smooth arc to your thighs, then return smoothly to the start. REVERSE CABLE FLYE Stand in the middle of the machine holding a low-pulley D-handle in each hand. Bend from your hips, then raise your hands out to shoulder height. Return to the start. CABLE FACE PULL Stand tall holding a double-rope attachment on the high pulley with straight arms. Pull the hands to either side of your head, then return under control to the start.…

Drinking weaker beer can profoundly benefit your health, according to the Lancet Gastroenterology And Hepatology journal. If you don’t want to give up drinking entirely, reducing your intake of ethanol – the most harmful ingredient in booze – limits blood alcohol levels and so reduces the risk of injuries or accidents, as well as alcohol-related chronic diseases such as cirrhosis and cancer. When given lower-alcohol drinks subjects didn’t overcompensate by drinking more than those given stronger drinks, and had significantly lower blood alcohol levels. 25% of deaths of people aged 20 to 39 can be attributed to alcohol, according to the World Health Organisation…