Innholdsfortegnelse for February 2018 i Men's Fitness UK

If I had a pound for every time I heard someone start a sentence “I’ll be happy when...”, I’d be writing this from my private island in the West Indies and not from an office block in the West End. These sentences always end with some variation of “…I have a better body”. I used to think like this until I realised that doing so means you’re subconsciously convincing yourself that you’re not – and can never be – happy in the here and now. Living a healthier and happier life is possible for everyone – but you don’t achieve it through thought alone. You need to turn your hopes into reality through action. All it takes – indeed, the only approach that ever works – is some small, strategic…

1 Eat protein Your body craves it, according to research published in Obesity Review – and it’ll keep eating until it gets enough, even if that means getting too much of everything else. So load each meal with 20-30g of the stuff to keep snacking off the table. 2 Chew slow “Don’t rush your meals,” says trainer and Right Path Fitness founder Keith McNiven. “Studies show that by taking time to chew your food, you’ll consume fewer calories. Your brain takes 20 minutes to register that you’re full.” 3 Sleep more Workday stress can lead to overeating and unhealthy food choices, according to 2017 research, but sleep can be a protective factor. Keep electronics out of the bedroom and invest in some blackout curtains to cut down on daytime bingeing.…

Nothing ruins a session on the slopes faster or more comprehensively than being cold. Fortunately, expertly engineered coats that keep you warm in the chilliest conditions are plentiful these days – and they’re pretty stylish too. Here’s our pick of the best.…

WASH AWAY A lot of people think washing your hair every day is bad for it, but that’s not true – as long as you use a professional-quality shampoo (ones sold in salons). That’s important because they don’t tend to contain parabens or other ingredients that can cause dryness. You can also use a scalp toner to look after your scalp health. GOOD CONDITION Conditioning is a good thing because it smooths and softens the hair and takes care of the hair cuticle. However, people with finer hair types can find that some conditioners are a little too heavy because they act like a sealant. If that’s the case, you don’t have to use a conditioner every time you wash it. TONE UP If your scalp is dry or itchy,…

We have a confession. We called this “15-Minute Feasts” because it sounds catchy. But most of these recipes don’t take 15 minutes to make… they actually take less than that. OK, if you lost one or both hands in a vending-machine accident so you’re cooking with hooks, you may need longer. But barring that, we’re talking an average of eight to ten minutes, start to finish. And they taste fantastic: creamy pasta, gravy-soaked beef, rich chicken stew, spicy buffalo chicken rolls. Oh, and did we mention that they’re all high in protein, fibre, good fats and other superhealthy things too? Your days of being so tired you “have to” order in pizza are over. These meals will land on your plate a lot faster – and treat your body a…

The press-up is often overlooked and considered unworthy of inclusion in many men’s training programmes. That’s a big mistake. Because when it comes to building a bigger and stronger chest, few moves are better than the classic bodyweight exercise that’s still used to separate the army men from the army boys. This effective chest builder can be done anywhere, any time – and it works your shoulders, triceps and abs too. And there are a number of great variations that mean you’ll never run out of simple moves that sculpt impressive pecs. Here former Royal Marine physical training instructor Sean Lerwill details – and demonstrates – his favourite press-up variations, as well as his performance and progress tips so you can build a bigger and stronger upper body. PRESS-UP The…

Medicine balls are the real old-school pieces of training kit. You associate them with dusty boxing gyms and trainers who claim to have sparred with Henry Cooper. Well, they’ve lasted the distance - the medicine balls, not the coaches - because they’re an effective training tool. They’re particularly good for explosive movements and exercises that challenge your core, and this workout is a mixture of those two types of move. The abs moves work because you’re moving in an unstable position. That’s why some of the rep counts are low – you only do six press-ups per circuit because they’re deceptively tough. The explosive exercises, such as the slam, will develop power while also doing a good job of releasing stress. Just try not to scream too loudly as you…

Your body is very clever. No, don’t thank us - you’re welcome. But the problem with it being so adaptable and quick to respond to change is that if you only ever train your abs through crunches, it will soon get used to this training stimulus and so has no need to make these muscles bigger, stronger and more defined. The solution is to introduce some extra training stimulus to force your abs back into growth, and this five-move dumbbell session will do just that. Select a weight that allows you to complete all the reps of all the sets with good form, and fully engage your entire core before starting each set. 1A Thruster Targets Entire abs and core Sets 4 Reps 12 Rest 30sec Form Stand tall, holding…

Almost all our behaviours take the form of a habit. Some of these regular routines are great – brushing your teeth is important for avoiding a toothless old age – but others are not so beneficial: hitting the snooze button every morning means you always end up rushing and arrive at work already stressed. We all have lots of habits that either enhance or impede our lives, but the good news is there’s always the opportunity to break unhelpful habits and create new, beneficial ones. Establishing good habits reduces the number of decisions you have to make each day, freeing up brainpower for more important tasks. It also reduces the amount of firefighting you have to do fixing problems created by bad habits. Research shows there are some habits that…

Berries are called a superfood because they’re packed with cancer-fighting antioxidants - but there’s new evidence they can help with more common ailments too. Scientists researching the health benefits of a good array of gut microbes are increasingly convinced that they’re linked to the immune system – so by improving your microbiome, you’ll get ill less. In a study at Washington University in Missouri, flavonoids found in blackberries helped to protect rodents against influenza by safeguarding their lungs when infection struck. Whole berries worked better – skip the juice.…

Endurance athletes load up on beetroot juice for its nitrate content, which improves blood flow and muscle contraction – but now there’s evidence it might help with more cerebral pursuits too. In a new US study, subjects who underwent a course of exercise and beet juice showed brain network connections reminiscent of younger adults – which is important because the younger you are, the more neuroplasticity you have, which enables faster learning. Trying to master a complex new skill? Get ready for a beet down.…

Put it on lockdown Sure, you want to use big weights, but wrenching every rep up with a back spasm does nothing for your arms. “Lock everything else down,” says strength and conditioning coach Joel Dowey. “If you’re standing, keep your back to a wall – this will minimise use of your legs and hips. Doing preacher curls? Lock down your shoulder blades by squeezing them together before you start the set. Any movement from anywhere else takes the focus away from your target muscles.” Think in angles Endless curls won’t cut it. “Isolate your biceps muscles from different angles,” says Dowey. “When targeting your biceps brachii, for instance, shoulder position – whether they’re extended or flexed – comes into play for shortening or lengthening the muscle fully. To work…

BLUE NOIR BY NARCISO RODRIGUEZ January is the personal reinvention time of year and this new fragrance captures that by putting individuality at the core of its message. The mercurial mix of a woody base and sophisticated amber vetiver notes makes it hard to categories so splash it on and express yourself. It’s available exclusively from Harrods from 28th January and then nationwide in the spring. £66 for 100ml BULLDOG AGE DEFENCE MOISTURISER The new year is also, regrettably, a reminder that time marches on. You can, however, look as if you turned the calendar back a year by using this new anti-ageing moisturiser from Bulldog. The combination of rosemary, echinacea and vitamin E has powerful antioxidant properties and will give your face a much needed freshen-up if you’ve had…

FOOD The key to losing fat successfully is a consistent nutrition approach, and the Flexible Eating plan is a simple yet brilliant way to get lean. Flexible Eating allows you to eat the foods you love for up to 20% of your meals. For the other 80% of the time you follow the Perfect Portion approach to meals, which makes eating well easier than you ever thought possible! WORKOUTS The eight-week workout plan is based on high-intensity functional training (HIFT), which research has shown to be more effective at burning fat and building lean muscle than HIIT. There are three workouts a week and all use bodyweight moves, so you can do each circuit anywhere and any time without the need for kit or a gym membership. LIFESTYLE There are…

Omega 3 is essential for a healthy body and mind, and it can even aid fat loss. But fish is the best source and with ocean pollution at an all-time high, fish isn’t as healthy a food as it used to be – so you need to strike a balance between food and supps. Here’s what you need to know. What is it? Omega 3 is an essential fatty acid, which means that our bodies can’t manufacture it so we need to consume it through diet. It is found in high concentrations in oily fish, especially those that live in colder waters. There are three types you need to know about: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish, are the two that have the greatest…

1 DON’T DROP YOUR CHIN Before you lower into the squat, pick a point on the wall in front of you and focus on it. Keep looking at that point as you lower and then drive back up. This will help you avoid dropping your chin towards your chest, which encourages unhelpful movement in your upper spine that will cause you to hunch forwards and make it more difficult to complete the lift once you fatigue towards the end of the set. You might also want to avoid staring yourself out in the mirror because that can be distracting. 2 GET YOUR CHEST UP If you want to lift as much weight as possible and reduce your risk of injury, keep your chest up throughout the move. If you drop…

OddBalls OddBalls is not only the most comfortable underwear in the world – it’s also helping to raise awareness of testicular cancer. Worn and endorsed by some of the leading fitness models and sports stars from around the world, it’s the perfect underwear to give as a gift with over 40 designs from wacky to plain. From £7.49-£9.99. myoddballs.com Vitastiq Vitastiq 2 is a handy vitamin tracker that indicates the levels of 26 vitamins and minerals in your body to help you live a fit lifestyle. It works with an easy-to-use app, and you simply place the end of the non-invasive gadget on acupuncture points to get the readings. Buy it for just £79 at vitastiq.com Chassis Chassis® is widely regarded as the leader in man care for down there.…

You’re now ready to begin your new fat-burning, muscle-defining exercise plan – and getting started couldn’t be easier! Here’s all you need to know about this week’s workouts, followed by a clear breakdown of the three circuit sessions you’re going to do this week to turn your body into a fat-burning machine… The workouts In both weeks you’ll do three sessions. Try to leave at least one day between your workouts, so exercising on Monday, Wednesday and Friday is a great way to do it. All three sessions are made up of three circuits of eight different exercises. The guide to doing each exercise can be found by turning to the page number next to the move. You’ll do each move for a set amount of time and then rest…

Want a reason to warm up on your gym’s heavy bag? Here it is: by working on the co-ordination needed for a perfect punch, you’ll restructure your brain as well as your muscles. In a study published in the journal Cerebral Cortex, trained martial artists had differently structured white matter connecting their brain regions than untrained exercisers, prompting researchers to speculate that most of their power came down to synchronisation and timing, with better neural connections letting them synchronise their arm and trunk movements with precision. Add a bagwork session once a week: you’ll build co-ordination and power that lasts much longer than a triceps pump. INSTANT TIP It’s worth learning to form a proper fist: research published in the Journal Of Experimental Biology shows that the knuckles are four…

Feel better about yourself after a black diamond run or similar brush with danger? Of course you do, but it’s not just sweet relief: according to new neuroscience, you could be changing the make-up of your brain. Studies have already found strong links between extreme sports and heightened self-confidence and humility (not a contradiction – it’s just that real experts know what they’re good at), but researchers now believe that adrenaline junkies benefit from higher levels of neuropeptide Y, an amino acid that controls anxiety and buffers the effects of stress hormones. It’s higher in those who take on high-pressure situations, so if you want a coping mechanism for the stress of everyday life, seeking out danger could be the way to go. 16°C The external temperature at which brown…

Whether you’re in the office or working from home, you should aim to keep your workspace uncluttered. Princeton neuroscientists found that having objects competing for “neural representation” adversely affects productivity. However, a few well-chosen accessories are essential. Here they are. Plants An Exeter University study found that they make offices 15% more productive. If you’re bad at watering, get a cactus. Folders Productivity king David Allen has 20, but his in-basket – used for stuff that doesn’t have an obvious place - is how he stops clutter. Stickies Written goals are 42% more likely to stick, according to a 2007 report. One goal at a time, with three to four goals for the day, is plenty.…

Count the cost First, check the scale of the problem. Download Sloth Worth (Google it) and enter your hourly wage to see how much money you’re wasting online. Set screen-free times Early morning and late night should be distraction-free zones. Keep online devices out of the bedroom - a book and an alarm clock will ease you in and out of the day and help your body’s natural rhythms. Pick your moment Set specific times for checking social media feeds and email. If you can’t keep to them organically, the Crackbook app will force you to wait 30 seconds before login - just enough to diminish that dopamine spike.…

Was any sport better suited to the 1980s than skiing? While football made terrible mistakes with short shorts, rugby shirts were as thick and heavy as duvets and the less said about golfers the better, images of brilliant, vibrant snowsports gear – whether it’s Fergie and Di at Klosters or the Jamaican Olympic bobsleigh team – are as iconic today as they were 30 years ago. So it’s no surprise that when Californian surf and lifestyle label O’Neill searched through its archives to find inspiration for a new ski collection, the 1980s were where it landed. The Re-Issues Collection brings that Day-Glo decade back to life for anyone who wants to stand out on the slopes this season (for safety or style reasons). The collection includes jackets, pants, sweaters, beanies…

Jacket – check. Snowboard – check. Now find the rest of the kit you need for a successful and fun snowsports break with our pick of the best clothing and accessories, from hats and sunglasses to trousers and boots.…

Now the mornings are dark it’s hard enough getting ready for the day ahead is without having to find the time to shave. So before you know it your “look” is more Chewbacca than the clean-cut Finn – but help is at hand. The new special edition shavers, inspired by the latest instalment of the Star Wars movies - The Last Jedi - come in five models, inspired by the series’s key themes and main characters. The “Dark Side” shaver is our pick of the pack because its advanced blades give you a closer shave with fewer strokes than on previous models, while the three heads flex to track the contours of your face and can be adjusted according to skin type. £329.99, philips.co.uk 14 The number of centimetres the…

BE MORE MINDFUL Focusing your attention on what’s happening in the here and now can lower stress levels, stop you feeling overwhelmed, and improve productivity. Mindfulness can induce calm and even protect brain health. New to it? Start with just being more mindful at meals by taking your time to really smell and taste your food. MOVE YOUR BODY As well as burning fat and building muscle, exercise boosts your brain. Aerobic work increases blood flow to the brain, which supplies oxygen and nutrients, while resistance training ups the production of compounds in the brain that protect nerve cells and promotes the growth of new neural connections. GET A NEW HOBBY Explore that hobby that’s always interested you: start that novel, play an instrument, learn a language, try something you…

Deciding to give up alcohol is one thing – actually achieving it can be another. We all fall into habits with drinking: get home from work and pour a beer, a glass of wine, a G&T or whatever and sit down – the working day is done. Or you walk into a pub and order your usual. We’re also prompted by cravings. When we have a drink, the brain is positively stimulated in areas associated with happiness and reward, and after a while we start to connect the two – and for many of us seeing, smelling or even thinking about alcohol (or a place that sells it) causes the urge for a drink. If you’re doing Dry January this year – or even thinking about giving up booze for…

FRONT SQUAT HOW Take the bar out of the rack with your hands crossed over your chest, supporting it across the front of your shoulders. Squat down, keeping your chest up, then drive up through your heels to stand. WHY The front squat focuses the effort on your quads (front thighs) and because the weight is in front of you it encourages you to keep your chest upright. GOBLET SQUAT HOW Hold a kettlebell handle-down with both hands around the bell, and squat down with your back straight and chest up. Descend until your elbows touch the insides of your knees, then put your weight on your heels as you stand back up. WHY This is ideal for beginners because it’s a relatively easy way of working on your depth.…

THE PLAYMAKER Scrum-half Danny Care, one of England’s ten most capped players, knows a thing or two about setting smart goals, keeping things simple and looking after your body STAYING FOCUSED “This year the training’s been stripped down,” says Care. “We’ve focused on the fundamentals – our catching and passing. Normally in preseason we work on speed and power, but this season there’s been a lot of emphasis on flexibility, especially for us older lads [Care is 30]. That allows us to be more explosive in our movements and train at the level we want to train at. Once you get a bit older you have to take more care of your body on your days off. A lot of the lads are doing flotation tanks, stretching classes – but…

Scientific researchers and nutrition experts have spent decades trying to understand the best ways to help people lose weight and then, crucially, keep it off. Two of The SHIFT56 System’s contributing editors, Brian St Pierre and Krista Scott-Dixon, work for Precision Nutrition, the world’s leading nutritional education company. PN has worked with more than 100,000 people to help them to lose weight and improve their health and performance, so PN’s experts have a wealth of knowledge about what works and what doesn’t, and why people succeed or fail in their attempt to become leaner, fitter and healthier. So what’s PN’s secret? Consistency! Turn the page to find out more. Consistency is everything Consistency might not sound sexy, but in both research and real life it’s what ultimately helps people control…

The SHIFT56 System book Get your copy from amazon.co.uk now! Inside the book you’ll find the full eight-week fat loss workout plan, the complete guide to flexible eating for a better body, and your personal goal-setting happiness journal! FREE healthy recipe book Go to shift56.com to download your free Power Breakfasts guide, which includes seven delicious and nutritious recipes that will get your day started on the perfect fat-burning and muscle-building footing! GET IT NOW! Want to start living a leaner, healthier and happier life? Get your copy of The SHIFT56 System from Amazon today!…