Innholdsfortegnelse for November 2017 i Men's Fitness UK

What does fitness mean to you? Not as in how important it is, but how do you define it? For some it’s a performance thing: a double bodyweight squat, a sub-3hr 30min marathon or getting your muscle-up numbers into double digits. For others it’s all physique: they define their “fitness” by their body fat percentage, the peak of their biceps or the circumference of their quads. As I’ve got older my definition of fitness has become a lot clearer. Yes, bigger muscles are worth training for, and it’s great when your abs feel tight. But what’s the point in looking good if you’ve had to sacrifice mobility and flexibility to get there? We only get one body, after all. The more lean and pain-free we can keep it, the healthier…

To build bigger and stronger muscles you need to eat more protein than the 55g per day the UK government recommends. But when you lead a busy lifestyle, it’s often tricky to get enough of the muscle-building macronutrient, so add in these snacks to keep your muscles fuelled. 1 / Greek yogurt Rich in amino acids and calcium, Greek yogurt will aid fat-loss efforts and provide slow-release casein protein. 2 / Celery sticks Celery is light in calories, while scooping it in nut butter adds protein and inflammation-limiting omega 3s. 3 / Protein shake Mix 30g of flavoured whey protein powder with water for an instant dose of fast-acting, muscle-building protein.…

1 Dumbbell pull-over It’s one of the few moves to work your chest and back at once. On a bench, grip the weight with both hands and lower it behind your head. Pull it back in an arc until it’s above your chest. 2 Gym ball ham curl Any move that uses just your bodyweight and a gym ball is easy, right? Wrong. This ham curl variation is anything but, especially when you do one leg at a time. Get into position then bring the ball towards your bum, keeping your core tight. A set of 12 reps will have your hams on fire. 3 Box jump Are you avoiding box jumps because you think they’re too hard or too easy? Actually, it doesn’t matter – just do them and…

Aesop Toothpaste Dentifrice This is Aesop’s first toothpaste and it’s a winner. It contains wasabi extract to fight plaque build-up, sea buckthorn to soothe your gums and a mild abrasive to polish your pearly whites. £9 for 60ml Weleda Men 24hr deodorant This new deo is big on natural ingredients – it contains soothing liquorice root extract – while minimising nasties. It’s free from, artificial preservatives or parabens so it’s ideal for sensitive skin. £7.95 for 50ml Remington Endurance Trimmer There are few bigger grooming frustrations than running out of trimmer juice mid-shave. This shaver holds 70% of its charge for a year and has a turbo-charge feature. £49.95…

Gilles Souteyrand arrives at our photography studio in northwest London at 9am on the dot. Last night he was out celebrating his birthday over a seven-course meal at one of the city’s most famous restaurants with his girlfriend, yet he’s looking as fresh as a daisy. As he whips off his T-shirt for the test shot and reveals his lean, muscular physique, he mentions it was a “big birthday”. He looks great for 30, I tell him. “No, it was my 40th,” he says with a smile. I assume something’s got lost in translation, even though the Frenchman has lived in London for the past 20 years – but no, I heard him right. He’s 40, and the assembled MF crew can hardly believe it. I want to pepper him…

Before you leave… pre-hydrate The average person loses between 800ml and 1.4 litres of water an hour during exercise - more in the heat. Glug a bottle of water before you set off – and avoid booze the night before, since it impedes your body’s ability to produce the glucose your body needs for energy. In the early going… take on custom chews They’re favoured by the old school but jelly babies are full of simple sugars that release quickly, causing a rush of water to the gut and possible stomach upsets. Look for maltodextrin chews, which your enzymes take longer to deal with. On the final stretch… drink as you eat If you’re sweating and moving fast, your blood flow’s going to your skin and muscles, not your gut.…

1 Skater hops 4 reps each side Jump from side to side, landing on your “far side” leg. Start the push with your “drive” leg, don’t reach with the lead leg – this can diminish force application and risk your adductors. 2 Glute bridge 8 reps Lie on the floor with your feet flat on the ground and raise your hips. Keep your feet as close to your glutes as you can: according to a study in Physical Therapy Korea , a 100˚ knee angle provides optimal glute activation. 3 Shrimp squat 4 reps each side Stand tall with one foot behind you, held by the hand on the same side. Bend your leading leg until your trailing knee touches the…

You already know that it’s the little things that make the big differences. Cutting the sugar out of your morning coffee. Grabbing a piece of fruit instead of a biscuit. So next time you crave chocolate, why not opt for heart-healthy foods that contain omega 3 fatty acids* instead? Just a handful (around 30g) of walnuts will do the trick - and they’ll also add taste and texture to any meal. Research backs up their benefits: one recent study published in the journal Diabetes Obesity And Metabolism concluded that eating walnuts helps you control your appetite, a useful tool to discourage overeating. If you’re looking for a nutritional powerhouse, golden walnuts are bursting with wholesome goodness. And they’re grown, harvested and packed under the California sunshine, giving them a unique creamy…

Top three This vest takes a three-pronged approach to helping you reach top speed. The mesh fabric maximises ventilation, the deep arm holes aid movement and the DryFit technology keeps you cool when the pace hots up. Cloud nine This innovative performance shoe features an arrangement of foam “clouds” on the soles, designed to reduce pressure – which is useful when you’re running at pace and putting a lot of force through your body. In MF October we credited the bike in the “Speed Racer” look as a Specialized model. It should have been the Orbes Avant M201 Team Disc, £3,399. Visit cyclesurgery.com for details.…

Scenario 01 THE MORNING RUSH The alarm misfired – or never got set – and there’s no time for breakfast. You’re going to have to grab on the go. THE FIX “In a scenario like this, it pays to plan ahead,” says Myles Hopper, Precision Nutrition coach and author of Mindful Chef. “If you haven’t got an easy breakfast option on hand, at least have an idea of which local cafés and coffee shops can do you some scrambled eggs.” Scenario 02 THE BISCUIT BARREL Your office has a giant tin of biscuits prominently displayed, and it’s ruining your will to eat better. THE FIX Keep it out of sight, or at least further away. Nobody’s going to object if you shift the tin out of your eyeline – and…

Kettlebells are an amazing muscle-building and fat-loss weapon – if you use them correctly. Get the technique wrong, however, and the most likely outcome is lower back pain. To make sure you use them effectively, we’ve enlisted kettlebell king Mike Mahler (mikemahler.com) to provide an in-depth guide to executing the key kettlebell lifts with perfect form so you can add them to your training arsenal. SWING The two-arm swing is the first kettlebell move you should master. It will get you used to moving the bell and develop hip power TARGETS HAMSTRING, GLUTES ESSENTIAL FORM • Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. • Bending slightly at the knees but hingeing mainly at the hips, grasp…

 If, like many men, your main goal is to trim a bit of excess padding off your waistline, this workout will help you achieve that aim. It will also give you some extra benefits, such as helping you move better. That may not sound exciting but in the long run, it will help you stay injury-free and lift more weight – which, in turn, will make your workouts more effective so that you burn even more fat and add even more muscle. The workout includes one exercise for each of the four major movement patterns - a pushing exercise, a pulling exercise, a squat and a hinge movement. And for a couple of bonus benefits, we’ve included an explosive move and an abs exercise. So, to recap, this workout will…

There’s no point having a set of abs if they’re all show and no substance. What makes a six-pack truly impressive is not just how it makes you look with your top off, but how it enables you to lift heavier and perform better. This quick but intense complete core workout will sculpt and strengthen your abs for all-round gains. There are five moves in total, the first two done as a superset and the final three as a tri-set. Stick to the sets, reps and rest periods and take your abs training to another level. 1A Alternating leg raise Targets Upper and lower abs Sets 4 Reps 25 each side Rest 20sec Form Lie on your back with your head supported in your hands. Raise both feet off the…

Whacking a handful of walnuts into your meals may help fire up fat loss. A new study conducted by Louisiana State University has discovered that this high-fibre nut has the ability to alter the levels of healthy bacteria in your gut. Not only does this ease digestion and aid weight loss, but it drastically reduces inflammation and slashes your chances of contracting diseases such as bowel cancer. Walnuts are known to pack a powerful muscle-protecting punch thanks to their high protein content, making them a perfect addition to salads or porridge. Taking shorter rest periods means bigger muscles… or does it? A study conducted by the University of Birmingham discovered that resting for five minutes between sets results in a 100% increase in muscle protein synthesis compared with a 60-second…

A mineral present in brazil nuts can protect against the big C, according to a recent study commissioned by the World Cancer Research Fund. Prostate cancer is one of the biggest killers of British men, and the researchers found that selenium can help prevent the disease from advancing. This mineral, of which brazil nuts are the best dietary source, also boosts the function of your hormonal and immune systems – particularly beneficial in recovery from strenuous exercise – and has anti-inflammatory properties to protect your body’s cells.…

Spicy food can be stored alongside Marmite – in that some people love it, while some are already running a mile at the mere mention. Whichever camp you fall into, new evidence suggests that chillies carry such positive health benefits that they should be a staple ingredient in every diet. A study at the University of Vermont discovered that consuming red hot chilli peppers (the food, music fans) is associated with a 13% reduction in risk of early death. The conditions that were particularly eased by chilli consumption include heart disease – something that affects men disproportionately, particularly under the age of 55. Researchers gathered statistics from a 23-year period and believe compounds within chilli peppers are responsible for the findings. Capsaicin, for instance, is thought to support cellular functions…

Finding the right waterproof jacket is essential if you are aiming for a successful outdoor pursuit in the sometimes harsh British weather, and there are lots of aspects to consider: ventilation, level of insulation, taped seams for keeping out water, pockets for storing your essentials… so we’ve tried to make life a little easier by selecting some of the best available…

PREP LIKE A PRO “Preparation is key when shaving, so maybe have a shower first to soften your hairs,” says Guastella. “The softer the hairs, the easier the shave ,plus you’re going to add extra hydration to your skin. You don’t want to shave skin that’s dry because that way you’re going to end up ripping your skin off.” TOP TECHNIQUE “Try not to use more than one or two strokes on any one area,” says Guastella. “Give it a nice stroke with a clean blade and go to the next part of the face. Pull your skin and follow the hair growth – at least for the first stroke. If you want it closer, go across and maybe even against it if your skin permits it.” POSTSHAVE CARE “While…

Don’t overdo it “Running off-road requires a lot more balance than on the flat road surfaces you may be used to,” says Anderson. “Feet landing at funny angles and a constantly undulating gradient places increased demands on the stabilisers in the core and hips, so you’re always going to go slower than you do on the road. Run by time at first, rather than planning a run on distance and ending up taking an hour longer than you’ve planned.” Aim for negative splits “Start off slowly and assess how you’re feeling every few minutes,” says Anderson. “It’s always better to finish strong than to start strong and limp home with your muddy tail between your legs.” Don’t try to maintain a consistent pace throughout your run – you’ll need to…

Relax “You can’t go for a minute-per-mile pace in a trail race,” says Mews. “So you need a shift in mindset to make that relaxing, rather than stressful. Think of it like this: instead of focusing on the details, you’re free to relax and go with the flow, even when you’re running hard.” Practice your passing “There’s a certain etiquette to passing people on narrow sections of trail,” says Mews. “It’s worth practising – try nipping past people smoothly on training runs.” Don’t get hung up on time Even comparing races from year to year isn’t necessarily a great way to plan your race day pace: trail conditions can change due to weather, trail maintenance or even wildlife. One piece of advice that always applies: don’t go out too fast.…

Fast feet This shoe has been designed to propel you forwards with every stride. It also features a FitCounter moulded heel counter that allows for the free motion of your achilles, which will help prevent injury during long training sessions. Top performance This lightweight hoodie will keep you warm when there’s a chill in the air but also keep you cool in the heat, thanks to its wicking fabric.…

When you’re in the mood for comfort food, you want it to taste like it’s supposed to: rich, delicious, comforting – not all “healthified” (“low fat!” “sugar free!”) and cardboardy. Well, prepare your taste buds for the surprise of a lifetime, because we’ve come up with recipes that do the impossible: combine solid nutrition with real, decadent indulgence. We’re talking gooey mac and cheese, crispy fish and chips, temptingly sweet brownies –all just slightly modified so you can enjoy the flavours you crave without the waistline expansion that usually accompanies them. And as you’ll see, there’s nothing complicated about it at all… 1 FISH AND CHIPS Makes 4 servings INGREDIENTS For fish 30g wholemeal breadcrumbs 25g grated parmesan 1tsp ground flaxseed 4 skinless cod fillets, 90g each For tartar sauce…

If you want to lose fat one of the worst things you can do is stop eating it, especially nutrient-packed sources such as avocado. High-quality fats are essential to optimal health, not least the production of muscle-building and fat-burning testosterone. “Whatever nutrition plan you’re following, a good starting point to ensure your daily fat intake is divided equally between monounsaturated, polyunsaturated and saturated fat sources,” says Dr John Berardi of Precision Nutrition. The only type to avoid are trans fats, which are rarely found in natural foods but are common in takeaways, snacks and fast foods. They have been linked to serious health issues including heart disease, cancer and obesity. Read the advice on the right to make sure you’re getting the full healthy fat benefit. 1 BURN OFF YOUR…

If you’re like every other person in the world, you’re a bit short on time. And when time is scarce, sitting down between sets to watch the clock seems frustrating and a little bit daft. That’s why we’ve enlisted the help of top personal trainer and co-founder of Evolve353 gym Ashton Turner (evolve353.com) to help you make the most of every second you have. Take his advice below to reduce your training time and fast-track your results. 1 DO AMRAP WORKOUTS AMRAP stands for as many reps as possible and, Turner says, “it allows you to do a full-body workout in a short space of time. You can pick a squat movement, a hinge, a push, a pull and some cardio. You can do that for 15 minutes, say, and…

With summer behind us, are you looking for a new fitness challenge give your training some renewed focus to end the year fitter and stronger than ever? If so, you need to sign up for FitBrit 2017, the UK’s biggest fitness challenge, created by Men’s Fitness and Women’s Fitness in association with Fitness First and DW Sports gyms. WHAT IS FITBRIT? It’s the ultimate test of speed, strength and stamina, requiring you to perform eight different exercises back to back in the fastest time possible at a Fitness First or DW Sports gym. A member of gym staff will record your time and upload it to the leaderboard so you can see how you measure up against other athletes around the UK. The amateur athletes with the best times will…

1 PULL-UP Sets 8 Reps 6-8 Tempo 2011 Rest 60sec Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your upper chest touches the bar. Lower until your arms are straight again. 2 BENT-OVER ROW Sets 8 Reps 8 Tempo 2010 Rest 60sec Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start. 3 CHIN-UP Sets 3 Reps 6-10 Tempo 2011 Rest 60sec Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower…

If you want to build bigger, stronger legs that are also primed with explosive power, start doing box jumps. “The beauty of box jumps is that you can adjust the height of the box so you can use it for a wide variety of fitness goals,”says personal trainer Joe Spraggan (@jspraggan). “ So you can build explosive power and speed using a high box for low reps, or use a lower height to work on foot speed and improve cardio endurance with higher-rep sets. They can also be used, after a proper warm-up, as a great way to fire up your central nervous system ahead of a big legs session.” Always step back down, don’t jump, to safeguard your joints. For our full guide to how to perform box jumps…

Take it away on pay day Do you end every month out of money? Has that always been the case, even though you’ve had multiple pay rises since your first job? Many of us tend to spend to our limit, so all our money gets spent regardless of how much we got paid. To spend less and save more, set up a standing order on pay day to move a percentage of your salary to a savings account. You won’t even notice it’s gone and having less money to play with each month will keep your spending in check. Get a pre-paid debit card Setting a weekly budget for going out, drinks and food is easy; sticking to it, especially after a few drinks, is really hard. Either withdraw your…

If you get around on foot a lot, a good pair of walking boots is essential – whether for serious hiking or just wearing around the city –and that means waterproof, with a heavy sole for a good grip. Always try boots on before buying because weights vary and it’s vital to ensure a good fit (especially if you are wearing thick socks) so avoid buying online if you can. Just add a good waterproof jacket (see p26) and your favourite hard-wearing jeans, and you’re ready for a good hike anywhere in the UK.…

The English oak conjures images of strength, tradition and stability – all admirable qualities, but not necessarily attributes that you’d be looking for in a fragrance. Nevertheless, that mighty tree is the central concept for Jo Malone’s two-strong new fragrance range, English Oak and Redcurrant and English Oak and Hazelnut (pictured). The latter is an unexpectedly complex yet well-balanced scent. It’s also livelier and zestier than you’d anticipate, with top notes of green hazelnut and a heart note of cedarwood. Jo Malone English Oak and Hazelnut cologne, £88 for 100ml…

Learn to run “It’s a skill, like anything else. Working on your biomechanics to make you more efficient will help you go faster for longer.” Run like you’ll race “Running on Tarmac and through woodland are totally different experiences, and experience really is the best teacher when it comes to terrain. If you’re training for a flat race, train on the flat. If you’re racing on hills, train on hills.” Get rid of junk runs “Many people make the mistake of going too fast on their recovery runs and then too slow in their speed sessions because their legs are tired. Do your recovery runs at a pace where you can hold a conversation – speed sessions should be much tougher.” Get decent shoes “Good grip is essential. I wear…

Know your terrain “If you’re running on a very rocky or technical trail then a more precise fit is needed to avoid movement around the front of the shoe,” says Radcliffe. “You need to know that when you pick a rock to step on, your foot won’t slide around. If you’re on well maintained trails, a more relaxed fit is OK and will be more comfortable.” Think about distance “If you’re running a long way your feet will swell and then if there is a lot of descent, you’ll find your toes bashing the end of the shoe,” says Radcliffe. “For that sort of route I will choose a shoe that’s half to one size bigger - much like when choosing a shoe for a road marathon. You can feel…

“THE NOTION THAT WARMING UP CAN PREVENT RUNNING INJURIES IS NOT SUPPORTED BY STRONG EVIDENCE” THE RUNNER’S BODY  Should I breathe through my nose or my mouth? Getting air into the lungs is critical for runners, since it provides oxygen that is essential for energy production. The transport of air into and out of the lungs is known as ventilation and it is controlled by the diaphragm, a layer of muscle underneath the lungs, and the muscles of the rib cage, known as the intercostals. High volumes of air enter the lungs during exercise and this process becomes inefficient if too much resistance is encountered. Scientists have found that when ventilation rates exceed 40 litres of air per minute (they can reach up to 60 when running at high intensity)…

Back for good This lightweight backpack has enough room for everything you might need on a long trail run and only weighs 170g, so it won’t slow you down. Get a grip Built with a wider mid-sole for greater stability, these rugged yet lightweight shoes will keep you stable on the most challenging terrain. The deep and aggressive Vibram lugs on the outsole will also give you good traction in difficult conditions.…

WHAT IS IT? Zinc is an essential micronutrient for optimal health. WHY YOU NEED IT It’s involved in DNA metabolism, gene expression, brain health, hormone production, and central nervous system function. 1 OYSTERS The shellfish has been hailed as an aphrodisiac for millennia, and it’s actually the zinc in oysters that puts the lead in your pencil. Zinc is essential for normal production of testosterone, the male sex hormone that builds muscle, burns fat and influences sex drive. 2 BEEF Red meats such as beef are among the foods highest in zinc – 100g of beef contains 6.3mg of the element, which is 66% of your recommended daily intake (RDI). Because zinc is involved in up to 300 different enzymes, you need to hit your RDI of 9.5mg as often…

HANG CLEAN WHY Doing a hang version of the clean makes it simpler and allows you to concentrate on injecting a powerful hip drive into the move. HOW Pick up the bar from the floor as if you were doing a deadlift. Start the move by bending forwards (hingeing at the hips) to send the bar down the front of your thighs until it is just above your knees. Push your hips forwards powerfully to raise the bar, then catch it as if you were performing a conventional clean. FRONT SQUAT WHY The front squat will give you the leg strength you need to stand up with the bar once your caught it. HOW Rest the bar on the front of your shoulders with your palms facing upwards and your…

This three-workout strength programme focuses on the three lifts that are involved in powerlifting competitions - the squat, deadlift and bench press. Improving your ability in these big moves will make you stronger, leaner and more muscular because they involve moving heavy weights and use every major muscle group in your body. Each workout focuses on one of the lifts, starting with a relatively light exercises designed to mobilise your target muscles. You then perform the key lift before doing an “assistance move”, which will help iron out weak spots in the main lift. The final two moves focus on one of the other powerlifts so that you train that exercise twice a week. HOW TO DO IT Follow the sets, reps and rest instructions for each move to get…

HOW THE PLAN WORKS Adding major muscle mass to your body is easy. That’s right. All you need to do is tax your muscles hard in the gym four times a week, eat more protein and less sugar, and get plenty of quality rest. This four-week training plan will provide the intense in-gym stimulus your muscles need to be coaxed into growing bigger and better. Simply do the four body part-focused workouts each week – sticking to the exercises, sets, reps, tempo (see panel, right) and rest periods detailed. The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and abs, and the fourth your shoulders. That way your major muscle groups are hit hard every week to create…

You know you need to eat healthier to burn off your belly… but inevitably, at some point during your fat loss mission, you’re going to crave something sweet. So the next time your sweet tooth won’t let you say no to the dessert menu, have some fruit instead of ice cream, cake or chocolate – that way you won’t blow your diet in one high-sugar blowout. Research published in the journal Appetite found that satisfying a craving for something sweet with fruit not only reduces the risk of weight gain, it also helps promote healthier eating habits the next time your sweet tooth strikes. Anyone for an apple? 33 The number of calories in 100g of strawberries. Two scoops of ice cream can contain more than 250 calories…