Innholdsfortegnelse for September 2017 i Men's Fitness UK

Building lean muscle is simple. Yep, and the same goes for losing fat. Simple. In both cases, it’s about doing the basic things right: follow a challenging and progressive training plan based on lifting weights or high-intensity interval training, then eat more quality protein and cut back on sugar, booze and refined carbs. Get enough sleep each night and you’ll make major changes to how you look without your clothes on. Of course, just because something’s simple doesn’t mean it’s easy. That’s why in every issue of MF we stress the importance of planning and preparation to give you the greatest chance of success – whatever your ambition. This is perfectly explained in our 7 Rules Of Muscle feature (p87), because once you know the essential elements of any effective…

1 Lat pull-down This machine move most closely replicates the muscle actions required to do pull-ups. The wider your hands on the bar, the more you isolate your lats, making each rep harder. 2 Cable face pull This works wonders for your pull-up ability by not only improving your hunched-over posture from too much sitting but also making you learn how to retract your shoulder blades properly, which is key to perfect pull-up form. Do three light sets of 15 after your back or shoulders session. 3 Negative pull-up Make a positive effort to up your pull-up max with negative reps. Your muscles are stronger when lowering a weight than lifting it so at the end of a set, jump to the top, then lower as slowly as possible. Keep…

We all like a moan after a long, tiring day at work – but deep down we know that if were just a bit better organised, things wouldn’t be so bad. We’d be more prepared for the tasks thrown at us, more able to deal with unexpected complications, and less likely to panic when there’s a deadline looming. Swedish business guru David Stiernholm knows this too, and that’s why he’s a struktör – someone who helps people get a handle on everyday disorder, allowing them to develop positive habits and better focus. “The beauty of being structured is that even the simplest and smallest of changes often have great effects on productivity – not to mention the positive emotional and mental effects,” says Stiernholm. He uses these principles in business,…

“Two weeks after doubling my protein intake, I’ve lost 2.3kg off my belly and I’m lifting more weight. But the most profound change is in recovery” A small plastic pouch filled with dark brown, organic matter arrived at my doorstep today. No, I didn’t immediately bolt down the street in hot pursuit of some malicious teenagers. Instead, I took a closer look and found that the bag actually contained something else entirely: dead crickets. I knew Alex Drysdale, founder of Crik Nutrition, was eager for me to sample his flagship product. I just hadn’t expected it so soon – he’d shipped it overnight from his office in Winnipeg, Canada. Drysdale, a former communications technician who quit his job in 2015 to cash in on the protein boom, swears that these…

1 HAVE A PLAN Walk into the gym without knowing exactly what you want to achieve from your session and you are destined to wander around, doing a few lazy dumbbell curls, before hitting the sauna. Having, and sticking to, a progressive and challenging training plan that targets all your major muscle groups is essential to making positive changes to how you look naked . Need some inspiration? Try our four-week big muscle plan on p113. 2 FOCUS ON FORM Before you even think about picking up a dumbbell or loading up a barbell, you need to understand how to perform all the exercises that make up your workout. This is crucial not only to prevent injury, but also to ensure that every rep of every lift hits the target…

A barbell is an ideal tool for building muscle and strength because it allows you to lift more weight than other bits of kit. But it also offers fat-burning benefits too – if you start using one smartly, like in this high-intensity barbell complex workout. A barbell complex is when you perform various moves in a sequence without putting down the bar. Doing them will improve cardio fitness and torch fat, while almost any barbell lift will test your co-ordination and grip. The standard Olympic bar is 7ft (2.13m) long and weighs 20kg, meaning you can do this workout with just the bar alone to get your heart rate high and mobilise fat stores to burn. And the best part? You can keep making the circuit harder by adding light…

Making a big change to your body – the kind of transformation that makes people do a double-take when you remove your shirt – requires a big effort. But it doesn’t have to take a lot of time, especially if you follow a progressive and challenging workout programme that’s designed to push you out of your comfort zone every time you step in the gym. Try this better-body plan over the next four weeks and you won’t just surprise your friends with how much bigger and leaner you become - you’ll also amaze yourself. HOW THE PLAN WORKS This month’s four-week workout is designed to make the biggest positive difference to your body through training just four times per week. Workouts 1 and 3 each week focus on your upper-body…

1A JUMP SQUAT Sets 4 Reps 12 Rest 0sec FORM Stand tall with your chest up and core braced, then bend your hips and knees to squat as low as you can. Jump up as explosively as possible. Land and go straight into the next rep. 1B DUMBBELL SQUAT Sets 4 Reps 12 Rest 60sec FORM Stand tall with your chest up and core braced holding a dumbbell in each hand. Bend your hips and knees to squat as low as you can. Push through your heels to return to the start position. 2A SPLIT SQUAT Sets 4 Reps 12 Rest 0sec FORM Stand tall with your chest up and core braced, holding a dumbbell in each hand. Take a big step forwards, then lower until both knees are bent…

Mushrooms might not be as Instagram-worthy as avocado or other colourful foods, but fungi are one of the best low-calorie health foods you should be eating – so long as you cook them right. Mushrooms are packed with B vitamins for higher energy levels, fibre to keep you full and testosterone-boosting trace minerals such as zinc and selenium, but new research from the International Journal Of Food Sciences And Nutrition has found you need to grill or microwave mushrooms to maintain their full nutrient profile. Frying and boiling them led to the greatest loss of nutrients. Just one hour a week of resistance training lowers your risk of obesity, high blood pressure and elevated blood sugar levels, according to research from the Radboud University Nijmegen Medical…

A glass of red wine with dinner might get you in the mood for some bedroom athletics as well as improving your athletic ability the next day, because it boosts your levels of the primary male sex hormone testosterone. A compound in claret called quercetin blocks the action of an enzyme that looks for testosterone and then messages the kidneys to excrete it, keeping levels higher, according to a study in the journal Nutrition. Don’t overdo it though. 7% The decline in T levels for men who drank moderate levels of alcohol every day for three weeks, according to a Dutch study Look, feel and perform better than ever by eating more berries Nature’s sweets are high in fibre and packed with other essential nutrients like these…

“If you’re in good shape then your clothes will look better on you” You’ve made the leap from successful personal trainer to successful model. When you found out you were going to combine the two careers and appear on the cover of MF , what sort of training plan did you follow? I did four heavy strength sessions each week, based around big compound lifts or the Olympic lifts. In those sessions I’d hit a couple of big lifts for around six sets of three to five reps, then finish with some more hypertrophy-focused work where the rep range is closer to eight to ten. Did you do any cardio? Yeah, I did five cardio sessions each week – either a class at Barry’s Bootcamp, where I…

Inspired by the relationship between father and son, Chrome Pure from Azzaro captures an optimistic and refreshing feeling by combining lively citrus scents with aquatic notes and a base of tonka bean and cedar wood. It’s a grown-up fragrance for men who value things that can’t be bought. £59 for 100ml NEW PRODUCT NO TIME? NO SWEAT Talc may seem old-school but it’s perfect for time-poor modern men. Because it helps keep hard-to-reach parts of the body dry, it prevents chafing and sweat rashes – ideal for fast pre-training preparation and after a post-lunchtime workout shower when you’re rushing back to your desk. £9.99, bluebeards-revenge.co.uk…

WHEY PROTEIN ISOLATE The runaway winner. To mask the bitter taste, mix into a fruit smoothie. Protein per 100g: 90g SOY PROTEIN ISOLATE Only about 60% as effective as whey in protein synthesis tests. Protein per 100g: 88g BEEF All cuts are high in protein, but to keep the calories low avoid the fatty ones like ribeye. Protein per 100g: 36g CHICKEN BREAST A hefty dose of branched-chain, muscle-building amino acids. Protein per 100g: 31g YELLOWFIN TUNA Sushi fans rejoice: a spicy tuna roll has 26g of protein – about a quarter of a 72kg man’s daily intake. Protein per 100g: 30g RED SALMON Also provides a hit of healthy omega 3 fats. Protein per 100g: 27g PORK CHOPS Packs every B vitamin. Protein per 100g: 25g HALIBUT One of…

Not all addictions are hugely self-destructive ones like narcotics or smoking. Many of us are constantly craving something, whether it’s a bet, unhealthy food or just that buzz when one of our social media posts gets liked. And when this becomes a habit, it can affect our productivity, our health and our relationships. When psychiatrist Dr Judson Brewer set up a pilot study to see if mindfulness could help people quit smoking, he hoped it might prove as effective as the American Lung Association’s tried-and-tested methods. The results surprised even him: subjects who used mindfulness gave up at twice the rate as those using the established approach – and they proved more likely to stay smoke-free. Mindfulness, simply put, is the state of being highly aware of what’s happening, and…

A DON’T LET FEAR IN I was scared to train legs hard because I’d had a bad leg injury playing rugby. I actually joined the gym because I couldn’t play rugby any more, but then ended up avoiding doing any leg training. I soon realised that nothing good happens if you stay in your comfort zone. I embraced my fear and pushed on, and I haven’t looked back. Tom Coleman, WBFF Pro B DON’T OVERDO CARDIO I used to do far too much cardio, especially HIIT. I thought I needed to do it to keep lean, but I have a very fast metabolism so the extra training was preventing me from building the maximum amount of muscle. HIIT can destroy muscle tissue if you have a fast metabolism and don’t…

To grow a big, wide chest you need to challenge your pecs in ways they have not been challenged before. Which is why doing three sets of ten barbell bench press every Monday and little else is never going to be enough to build impressive pecs. So if you’re struggling to add chest size, try this six-move session that targets your chest muscles from a variety of angles and through different rep ranges to hit as many muscle fibres as possible. Do the moves in order, and prioritise proper form throughout. 1 Close-grip bench press Sets 5 Reps 10 Rest 60sec Why A narrow grip keeps your form strict to work your chest harder. How Lie on a flat bench holding a barbell with a shoulder-width grip. Lower the bar…

ROMANIAN DEADLIFT WHY This deadlift variation shifts the emphasis to your hamstrings, making it an ideal accessory exercise to the normal deadlift. HOW Keeping a slight bend in your knees, bend forwards from the hips – not the waist – and lower the bar down the front of your shins until you feel a good stretch in your hamstrings. Reverse the move back to the start by pushing your hips forwards. KETTLEBELL SWING WHY This full-body move engages all the muscles of your posterior chain, but also teaches the explosiveness you need to do everything from throwing a punch to jumping onto a box. HOW Swing the kettlebell between your legs with both hands, then pop your hips forwards to drive it up to head height, keeping your arms relaxed.…

1A INCLINE BENCH PRESS Sets 4 Reps 12 Rest 0sec FORM Lie on an incline bench holding a dumbbell in each hand by your shoulders. Keeping your chest up and core braced, press the weights up until your arms are straight. Lower them back to the start. 1B REVERSE INCLINE ROW Sets 4 Reps 12 Rest 60sec FORM Lie chest-first on an incline bench holding a dumbbell in each hand with an overhand grip. Keeping your chest on the bench, row the weights up by retracting your shoulder blades, leading with your elbows. Return to the start. 2A INCLINE DUMBBELL FLYE Sets 4 Reps 12 Rest 0sec FORM Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend…

Turn up the volume Fitness coaches disagree over many things, but in every top trainer’s plan you’ll find pull-ups and/or chin-ups. To get better at this classic test of upper-body strength – and build a leaner, V-shaped torso in the process – do more of them. Subjects who did pull-ups for ten minutes twice a week for six weeks, doing 60 seconds of activity with 30 seconds of rest, increased their pull-up max from fewer than ten to almost 15, according to the Mountain Tactical Institute. Do full-range reps “You won’t get stronger unless you move through a full range of motion,” says coach Tom Crudgington. “Grip the bar with arms straight and push away from it to lengthen the lats and recruit more fibres. Engage your glutes to fire…

“A man wearing a made-to-measure suit was judged to be more confident and successful” If I told you I was going to meet a tailor who had worked for most of his career on London’s Savile Row, you’d start to paint a mental picture. You might imagine a stuffy former public schoolboy with a reluctant chin and a fixed sneer. If I then told you that he used to make suits for Prince Charles, you’d need to re-draw your caricature to exaggerate the features. So I’m a bit surprised when the man in question, Tom Mahon, is about as close to my stereotype as an off-the-peg suit is to one of his exquisite hand-cut creations. He may be Savile Row royalty, but he’s also a warm and welcoming Cumbrian. And…

Tribe Sports Rich Royal Melange T-shirt This short-sleeved zip tee is light and highly breathable for humid runs or rides. £65, tribesports.com Polar M430 running watch Track every step with wrist-based heart rate monitoring and integrated GPS technology. £199.50, polar.com/uk Aer Duffle Pack A spacious and sturdy bag ideal for both gym and office with multiple multi-purpose pockets. £149, bearandbear.com Citizen Promaster Diver watch A stylish and functional diving watch resistant to 200m and powered by light. £299, citizenwatch.com/en-uk Bowflex SelectTech 560 dumbbells The world’s first smart weights with rep counter and audible form cues. £599, fitness-superstore.co.uk Canterbury Vapodri workout top A super-light training tee that will wick away sweat so you can keep your cool. £22, canterbury.com…

1 LA MUSCLE ®  NORATEEN GOLD The world’s first testosterone booster with no oestrogenic side effects, this is designed to give you lean muscle mass and increase your strength in the gym. LA Muscle promises amazing gains or 100% of your money back, even if you have used it all. Available exclusively online. lamuscle.com 2 SKECHERS GORUN 400 ™ GENERATE The Generate is a well-cushioned, lightweight trainer perfect for a variety of workouts in and out of the gym. The responsive 5GEN® cushioning midsole and a breathable mesh upper combine to offer a highly responsive workout shoe. RRP £57. skechers.com 3 MATRIX NUTRITION HIGH PROTEIN FLAPJACK These flapjacks are designed to give you healthy, high-quality protein and extra energy on the go. A firm favourite with the Matrix Nutrition…

STOP OVER-ANALYSING Are you forever tinkering with your exercise plan? Take a step back and re-focus on quality training, nutrition and recovery. It’s amazing how quickly you start growing again with a consistent approach to the three key elements. Are you training hard enough, often enough? Are you eating enough, and not skipping meals? And are you getting enough sleep? Focus on those and stop overthinking it. WAIT FOR SEVEN DAYS If you’re sure you’re doing all the little things right but have stopped growing, take a week off. That’s right – a whole week away from the gym. Do some active recovery, so walk more or go for a swim, but don’t lift weights and don’t count calories. It might just be that your mind and body need some…

This three-workout strength programme focuses on three key lifts, the squat, deadlift and overhead press. Each one is the star of a workout, and we’ve selected those moves because they’re the most effective for building whole-body strength. The supporting cast includes moves that will prime your body to perform big lifts, as well as assistance exercises that either target key muscle groups in the big lifts or develop the core strength you need to be able to lift with solid form. Follow the set, rep and rest instructions for each move to get the maximum benefit. Do each workout once a week for six weeks, aiming to increase the amount you lift each time you complete the workout. And always make a note of how much you lift in each…

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1A SEATED OVERHEAD PRESS Sets 4 Reps 12 Rest 0sec FORM Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. 1B SEATED LATERAL RAISE Sets 4 Reps 12 Rest 60sec FORM Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, raise the weights out to the sides, leading with your elbows. Lower them back to the start. 2A SEATED BICEPS CURL Sets 4 Reps 12 Rest 0sec FORM Sit on an upright bench with a dumbbell in each hand with arms fully straight. Squeeze your biceps to initiate the move, then raise the weights to…