Innholdsfortegnelse for August 2017 i Men's Fitness UK

The best summer bodies are built in winter. It’s true. Only by giving yourself enough time is it possible to build a big and lean physique. So if you’ve been following MF’s advice this year, well done: you’re all set for a summer looking and feeling in the shape of your life. If not, and you’re counting down how long until your beach break in days rather than months, I’ve got my own last-minute holiday deal for you. We’ve designed a torso-transforming workout (p62) that will make noticeable changes to your physique fast. Is it a comprehensive training plan? No. You’re short of time so it’s focused on adding size to those muscle groups – shoulders, chest and arms – that make the biggest difference to how good you look…

To build muscle and burn fat faster, and improve your chances of fatherhood, ditch the egg-white omelettes for whole eggs. That’s because yolks, like oily fish, are one of only a few sources of dietary vitamin D. New research from the European Society of Endocrinology has found that men with higher vitamin D levels have a higher levels of the primary male sex hormone testosterone, as well as improved semen quality and fertility outcomes. Vitamin D levels are topped up by regular sun exposure, but up to 80% of Europeans have low levels.…

BRING A PHOTO “You might think it looks vain to bring a photo of what you’re looking to achieve, but it’s helpful,” says Guastella (carmeloguastella.com). “The barber can tell you if you’re able to achieve that look or what you need to do to achieve it. You may already have the length and it’s just about styling. Also, you have to realise that the hair in the picture has been blow-dried, it has mousse in it and other products and maybe someone spent 20 minutes styling it and that’s why it looks that way.” ASK FOR ADVICE “A lot of guys say to me, ‘My hair doesn’t do what I want it to’ and I ask them, ‘Do you use any products?’ and often the answer is no. Or they…

KIEHL’S ULTRA FACIAL CREAM This lightweight moisturiser is designed to be used daily and protects against potentially harmful UVA and UVB rays. £24.50 for 50ml, kiehls.co.uk LANCASTER SUN SPORT COOLING INVISIBLE MIST This instantly absorbed spray is ideal for the active (and the sunbathing) man. It is water- and sweat-resistant and has a dry touch finish, which means sand and dust won’t cling to your skin. £23, amazon.co.uk…

Stress, whether it’s caused by work, relationships, finances or any other factor, creates what’s called a scarcity mindset. This is when you worry that you don’t have enough love, food, money or time, and that you never will – and it can seriously affect your motivation and happiness. In her new book The Stress-Proof Brain, psychologist Dr Melanie Greenberg outlines the positive-thinking techniques you can use to overcome this mindset and banish anxiety for good. 1 FOCUS ON ASSETS Think about all the good things that you already have in your life: love, achievement, family and so on. Make a list if you find it useful. This will help remind you that the stressor is just a small piece of your life. 2 FIGHT YOUR IMPULSES This skill involves deliberately…

Scenario #1 Your star batsman is in a terrible run. You’re standing at the other end – what do you say to him to get him out of his rut? ROOT’S ADVICE I’d say, “Good luck mate”, then I’d tell him to swing as hard as he can and just try and get to 20 and take it from there. Scenario #2 You’re in the middle with a new guy and can see he’s a bit nervous. How do you settle him down and help get his game going? ROOT’S ADVICE I’d tell him to take a couple of balls and get used to it – don’t worry about scoring straight away. Just relax into it. Scenario #3 You lose three wickets in your first three overs of a Twenty20…

The term “superfood” is as misleading and ultimately useless as “all natural”, “detox” and the fat-burning zone setting on an elliptical machine. That said, certain foods’ concentrations of vitamins, minerals, phytochemicals, antioxidants and other nutrients mean they pack more health benefits into each serving than other foods – even those you might think are healthier. With the help of top nutritionists and the most recent research, MF has put together lists of the most nutrient-dense foods – that is, those that give you the most nutritional bang for your caloric buck – in six categories, and here we show you how to combine them into delicious, nutrient-packed meals every single day. Super proteins OILY FISH These fish – including salmon, sardines, mackerel and anchovies – have a higher fat content,…

CEREAL BARS Most cereals bear more resemblance to a pudding than a healthy snack. Even the supposedly healthier options that don’t contain honey, chocolate or added sugars can be up to 23% sugar, according to analysis conducted by Which? BREAKFAST BARS They’re marketed as a healthy, quick and convenient way to eat your breakfast on the go, but most brekkie bars are loaded with added sugar. Which? found that of the 30 best-selling bars it examined, 16 were more than 30% sugar. ORANGE JUICE It’s another breakfast staple and while a 250ml glass does contain a decent dose of vitamin C, it also has the equivalent of five sugar cubes, about the same as a can of Sprite. And you wouldn’t drink that for breakfast, unless you’ve got the hangover…

A proper one-rep max test isn’t something to try every week but, done smartly, it’s something to work towards because it’s a good indicator of where you are in your lifting life. If you’re planning to compete in strongman, powerlifting or Olympic lifting it’s a must, though you might want to save the genuinely all-out efforts for competition day. For everyone else, working up to a big single rep is something to plan for every few months. Here’s how to do it. GET YOUR BLOOD PUMPING Preparing for a one-rep max (or 1RM) is different for everyone. For some people, it’s a carefully planned-out process – for others, it just means hitting a big lift on a day you feel strong. Generally, though, you should aim to warm up as…

Used for decades by Russian soldiers, kettlebells have found favour in the UK in the past few years – and with good reason. Their top-mounted handle makes them ideal for ballistic, swinging movements, giving options that are hard to replicate with dumbbells or a bar. And because moves like the swing, clean and press, and Turkish getup hit virtually every muscle group, you can combine them in a high-rep workout that both torches body fat fast and creates lean muscle mass to transform your body shape. As with any effective fat-torching workout, this 100-rep kettlebell circuit session is highly challenging and designed to shock your body into changes. Follow it perfectly and you’ll work multiple muscle groups and send your heart rate soaring, which is how to make big changes…

We’ve all seen those seemingly aggressive guys in the gym who spring up from a set of bench presses to throw some jabs and hooks at an imaginary opponent. But if they’re doing so to lose fat, they may be on to something – if only they took a more structured approach to their swings. Doing 12 weeks of high-intensity boxing drills helped people reduce body-fat levels by 13.2% and waist measurement by 5.3% in a study published in the BMC Sports Science, Medicine And Rehabilitation journal. They also increased their VO2 max – the measure of cardio fitness – by 16%. If you want to avoid injury then you need to shake up the way you train. Almost one-third of injuries reported by US college…

Stick to one task at a time Our memory starts to decline from the age of 20, according to the University of Michigan, so you need to get smart. The best thing you can do for your brain is to stop multitasking and prioritise one task at a time. Research from the journal NeuroImage found that subjects suffered a 29% drop in mental processing power when doing two tasks simultaneously, and that brain activation for listening fell 53% when subjects were trying to process visual input at the same time. Allow your mind to wander It might sound counter-intuitive, but if your mind starts to drift during an important task then don’t try to fight it – let it wander for a while. Research in the journal Consciousness And Cognition…

Nothing gives away your age faster than your face, but even if you have a lot of laughter lines it’s never too late to help your skin look younger. The first thing to do is drink more water to keep your skin hydrated, then eat more of these three foods to get the nutrients you need for a fresher-looking face. 1 / Bell peppers They’re high in the antioxidant vitamin C, which your body needs to produce the collagen that makes and keeps skin firm. 2 / Seeds Seeds are high in selenium, an essential mineral that studies suggest helps prevent sun damage and age spots. 3 / Nuts Nuts are rich in vitamin E, which protects your skin from the damaging effects of free radicals to prevent premature ageing.…

TIME SAVER DRY FISH TEXTURISING SHAMPOO Last-minute date? Then this dry shampoo, which also adds volume to your mop, will come to the rescue. Sadly it can’t make up for your terrible jokes or constant references to your exes. £4.99, fishsoho.com ALL-IN-ONE KIEHL’S NOURISHING SHAMPOO + CONDITIONER Ah, but it’s not just a shampoo and conditioner, you see. It also uses essential oils to moisturise your scalp so you don’t look like you’ve emerged from a snowstorm. £9, kiehls.co.uk SCALP PROTECTOR AVEDA PRAMASANA SCALP CLEANSER If you take your scalp cleansing seriously and want a product dedicated to the job, this purifying cleanser, which helps to protect against pollution, is for you. £23.50, aveda.co.uk VOLUMISER FUDGE URBAN HOLD UP INFLATABLE JELLY If you’re getting a little light on top, reach…

Ted Baker Bermondsey Leather cabin case Set off in style with a natural grain black leather case with a contrasting navy leather front. £695, caseluggage.com Havaianas flip-flops Keep your feet cool and fresh all summer long with these soul-inspiring slip-on sandals. From £16, havaianas-store.com Adidas Zonyk Aero Pro sunglasses Whatever your sport, shield your eyes and minimise sweat with optimised airflow. £152, rxsport.co.uk Paul Hewitt Grand Atlantic watch A seafaring-inspired timepiece that channels the power and elegance of transatlantic ships. From £199, paul-hewitt.com TUMI x Orlebar Brown tote bag The perfect beach bag, featuring artwork from photographer Slim Aarons. £395, tumi.com Oddballs black boxer shorts Wear your pants with pride and help raise money for testicular cancer charities. £9.99, myoddballs.com Z ZEGNA Tropical Cotton T-shirt Walk on the wild side…

We may live on an island with a coastline of 12,500km but as a nation we’re not eating enough fish to keep our brains healthy. Only 27% of Brits manage the two 140g portions of fish a week (one white and one oily) recommended by the Scientific Advisory Committee on Nutrition, which would provide the weekly intake of 3.15g of omega 3 fats needed for better brain health. New research, from the FASEB Journal, recently showed that omega 3-rich foods like salmon also help prevent cognitive diseases such as Alzheimer’s. They do so by improving the function of the glymphatic system, which clears waste products and metabolites from the brain to avoid a build-up that can cause problems in later life. EAT THIS GRILLED SALMON Eating fish when you’re short…

We’re all born with a gift, says psychologist and performance expert Anders Ericsson – but that gift isn’t for a specific talent like music or sport: rather, it’s an endlessly adaptable brain that can become great at anything with training. And that doesn’t just mean a lot of training, as the “10,000 hours” theory suggests, but the right training. Whatever skill you want to master, here’s what you need to do. 1 FIND THE RIGHT TEACHER You’ll advance more quickly when taught by someone who can demonstrate the proper way to perform skills, provide useful feedback and design practice activities to overcome particular weaknesses. When looking into a teacher’s reputation, skip over reviews about how much fun their lessons are and look for specific descriptions of making progress and overcoming…

BASICS FIRST “There’s no point getting in a wind tunnel if you haven’t got the basics of your bike set-up sorted,” says Beaumont’s performance manager Laura Penhaul. “And there’s no need to take supplements if you aren’t eating properly. Make sure you’re getting enough protein and nutrients from food first, then worry about the rest.” STAY HEALTHY A lost day is gone for good, whether you’re on the bike or in the office. “Hand sanitiser, good-quality sleep and keeping your immunity up can make all the difference,” says Penhaul. Keep your bedroom cool to mimic our cave-dweller’s natural snooze environment, and experiment with magnesium spray pre-bed. UNWIND DAILY Even with limited time off the bike, Beaumont will take time to recharge his brain. You’ve got more hours in the day.…

 If your fruit and veg intake starts and stops at a banana with your breakfast porridge and a lunchtime jacket potato, it’s time to fix up and look sharp. By learning to prepare different greens faster you’ll expand both your options and your palate. What’s more, you only need to learn a handful of easy techniques to feel like a pro at the chopping board – and Michelin-starred chef Adam Gray is here to take you through them. Cabbage is rich in nutrients including manganese and vitamins B6, C and K, as well as fibre ONIONS HALVE AND DICE You probably chop more onions than almost anything else, so you might as well get the technique right. “Chop off the ‘nose’ – the bit at the opposite of the stem…

“The guys at the top might be born athletes, but they’re also the hardest workers. They don’t mess up” On some level, it’s the same in every sport: to survive at the top, you can’t afford to make mistakes. Tennis players live or die by their unforced error ratios; the best baseball players don’t so much swing for the fences as refuse to strike out. The difference in the UFC is that even one slip might be enough. Zig when you ought to zag, take a chance in an exchange against the fence or maybe even just blink at the wrong time, and you’re out of title contention for the foreseeable future. This is especially true in the rarified air of the sport’s marquee light heavyweight division, where fighters have…

Walk into any gym at any time and you can guarantee that a couple of guys will be on the bench press. What’s just as likely is that they won’t be doing it properly. “For maximum strength and size gains, forget about the weight on the bar and focus on being as stable as possible on the bench to create tension from head to toe and get the most out of every rep,” says strength coach Andy McKenzie (ironmacfitness.com). Turn the page to get more of McKenzie’s advice to boost your bench press. BENCH PRESS PERFECT FORM Make each rep far more effective with these quick and simple form fixes GET A GRIP Your hands should grip the bar about shoulder-width apart to maintain the best position for pressing the…

To make big changes to how you look with your top off, you need to make a big effort and give it everything you’ve got. This four-week training plan is designed to help you train smarter so every minute spent in the gym is moving you closer to the body you want by building lean muscle mass and torching excess body fat. Follow it for four weeks and see how much your body changes for the better. HOW THE PLAN WORKS This four-week training plan has been designed to be easy to follow and highly effective in helping you add muscle and burn fat fast. To achieve that goal, simply do the following four body part-focused workouts each week – sticking to the exercises, sets, reps, tempo (see panel, right)…

Geo F Trumper cologne San Remo is Italy’s city of flowers, known for Riviera glamour and sub-tropical vegetation – the fragrant air is a mixture of palm trees, cactuses, carnations, begonias and roses. Trumper’s San Remo blend is a reminder of the warm winds that caress the Ligurian coastline and help sustain the region’s floral magnificence, soft, subtle and intoxicating. trumpers.com Dura Garages At last, your garage can be transformed into the perfect leisure room. Dura create beautifully tailored garage interiors, with modular cabinets for training equipment, a “clip-on” wall system for larger kit, and a range of luxurious floor tiles. For a FREE brochure call 0845 371 0048 or visit duragarages.com for inspiration. Gilchrist Watch Co Gilchrist Watch Co is home to an unrivalled collection of unique affordable timepieces.…

Doing your training sessions under the sun can improve the health of your heart by reducing your risk of heart attacks and strokes. That’s because of a “synergistic” link between exercise and good levels of vitamin D, according to the results of a 20-year study just published in the Journal Of Clinical Endocrinology And Metabolism. The benefits for the heart of both exercise and adequate vitamin D are well known, but the new research suggests that they have a joint role in preventing cardiovascular disease, specifically because exercise helps boost vitamin D stores. This is especially important in the UK because we don’t get enough strong sunlight in the autumn and winter for our bodies to make this vitamin, which has a direct role in not just heart health, but…

If you’re worried beer is stopping you winning the battle against your belly, switch to the zero-alcohol stuff rather than fizzy drinks or juice. Not only is it lower in calories than many soft drinks, but new research has also found you can still get a “beer buzz” from it. Brain scans at Indiana University showed the taste of beer triggered the release of dopamine - a neurotransmitter linked to reward-motivated behaviour - before any intoxication effects could occur. With around 20 calories per 100ml, compared with 40 in regular beer, you’ll also significantly cut down on your calorie intake, as well as waking up feeling fresh and ready to hit the gym. 41% Just four pints of 5% ABV lager contains 1,020 calories, which is 41% of your daily…

1 One-arm curls “I don’t like any alternating dumbbell biceps move because you get far too much rest between reps,” says Mitchell. “Do them as a drop set when fatiguing, but always start by curling with both arms.” 2 Bench press “If you bench press properly, you primarily work your anterior delts and triceps - that’s a biomechanical fact. So it’s impossible for most people to get a full and hard contraction of the pecs when bench pressing. Do ring press-ups instead.” 3 Front raise “Your front delts get worked in every pressing lift from flat bench to standing overhead press. I’ve never seen anyone with underdeveloped front delts compared with their side and rear delts, so instead of front raises do lat raises and reverse flyes.”…

1 Caffeine Caffeine helps you train harder for longer because it reduces pain and delays fatigue. A University of Illinois study found that taking 5mg per kilo of bodyweight (equivalent to two to three cups of coffee) an hour before the gym did the job. 2 Green tea extract It’s packed with a compound called EGCG, which has been shown to increase energy expenditure by releasing stored body fat for fuel. The desired dose is up to 1,000mg – the same as five cups of green tea, so a supp might be easier. 3 L-arginine This amino acid is the key precursor to nitric oxide, which opens up blood vessels to give you a better “pump” when lifting. A study in the Journal Of Strength And Conditioning Research also found…

SHAVING BRUSH “When used with shaving gel in a gentle circular motion, a brush lifts the hairs so they’re easier to shave and you don’t miss any.” HOT TOWEL “Soak a towel in hot water, wring it out and rest it on your face for two minutes before shaving. This opens pores to help release hair follicles.” ANTISEPTIC STICK “Untreated nicks can become infected, leading to spots. Use these disposable sticks to stem bleeding and stay blemish-free.” PRESHAVE OIL “Oil softens the beard and nourishes skin to protect it from irritation as you shave. It also helps the razor slice the hair without tugging.”…

If you want to lose fat, pick up a barbell. If you want to add muscle, pick up a barbell. And if you want to get stronger… well, you get the idea. The versatile gym staple should be your go-to item of kit, whatever your goal, because it is so effective at getting results. And if you really want to ignite the fat burn effect, try this barbell circuit from MF expert Tom Eastham (@EasthamsFitness). “To increase fat loss you need to achieve a faster metabolic rate and you can do that by working for longer periods without rest,” says Eastham. “Think of a 30-rep circuit versus a 12-rep set. Because of the lack of rest, each round becomes more challenging. Throw in the additional load from the barbell and…

There are times when only a double espresso will do (no sugar, of course) But if you’re looking for something a bit more all-day appropriate – a drink that’s equally good for waking up in the morning or powering through the afternoon slump – you need a purpose-built pick-me-up. That’s where Optimum Nutrition’s Essential Amino Energy comes in. With 5g of micronised amino acids – including BCAAs and beta-alanine – and 100mg of caffeine from sources including green tea and green coffee extracts, it’s precision-formulated to increase alertness and focus throughout the day. It’s also sugar-free and has a mere 29 calories a serving – and with three new flavours on offer, Cherry, Cola and Iced Tea, it’s a fine alternative to the fizzy drink machine. And you don’t need…

“We ditched fat for sugat and what was the resullt? We piled on the pounds” For decades eating fat, specifically saturated fat found in meat and dairy, was blamed as the leading cause of many conditions and diseases ranging from obesity to cancer to heart disease. With the research behind those findings now widely discredited, attention has turned to finding the real culprit fuelling rocketing obesity rates in the Western world: sugar. Today 67.1% of men are classified as either overweight or obese, according to the latest Health Survey for England report, which is a fourfold increase since the 1970s. That’s the same decade in which the shaky evidence that eating fat made you fat emerged, and in which the masses were told to avoid it in favour of increasing…