Innholdsfortegnelse for March 2018 i Men's Fitness UK

Overnight success, whether with your business or your body, simply doesn’t happen. And even if you’ve got a winning lottery ticket, having millions in the bank is worthless in the pursuit of a bigger, leaner and stronger body. For Joe Wicks – without doubt this country’s biggest figure in fitness – success has come quickly, with two million books sold in just two years. However, it also required years of groundwork during which he received little money and few followers or likes. But as Joe explains in this month’s cover feature (p44), what he learned during both periods is that to be successful in every important area of life – especially in building the body you’ve always wanted – you need to keep your efforts simple, sustainable and consistent. He…

1 GO BLUE FOR FAT LOSS Blue isn’t always a colour you associate with natural foods, but in fruit it’s a sign of high levels of anthocyanins, a form of nutrient that fights diabetes and cancer, improves cognitive power and helps heart health. Blueberries in particular are packed with cyanidin-3-glucoside, which is thought to aid muscles in taking up carbs from the blood – aiding fat loss and muscle growth. 2 SEE RED AS YOU DIET Raspberries might make it easier to lose body fat. The idea behind the ketogenic diet (aka “going keto”) is that metabolism in fat cells is increased by key phytonutrients, and rheosmin – also known as raspberry ketone – is the one most supplements are using. Hard evidence for the effect is scarce, but you’ll…

Looking for a one-size-fits-all “perfect diet”? You’ll struggle – in fact, evidence is emerging that what works for others could be counter-productive for you. In a 2017 study, five diets were tried on four groups of animals with different genetic types – and while American-style eating was worst, Atkins made some animals obese and others lean, and a Japanese diet gave one group liver damage. What did it show us about what we should eat? Fruit, vegetables and moderate consumption worked every time – so think common sense, not gimmicks.…

Raw power Some foods are best eaten raw. Heat breaks down vitamins B1, B5 and C, so you’ll get more of them from the likes of spinach, broccoli and kale by cooking them at only low heat with minimal water. You can steam, sauté or roast your broccoli, but toss kale and spinach in a blender with berries, avocado or a banana. “Chopping fruit and vegetables can free up nutrients by breaking down plant cell walls,” says Precision Nutrition coach Jess Wolny. “Blend, don’t juice, to keep the fibre in.” Just the hob Sometimes, it’s better to cook. Lycopene and carotenoids are most bioavailable when they’ve been exposed to heat, which means tomatoes and carrots are better heated on the hob. Meanwhile, a review of studies published in 2016 found…

Change. You can fear it. Or you can let it happen. Seize all opportunities, big and small, in 2018 with the new Jack Wills Sporting Goods range. The collection is suitable for the gym or lounging around on a lazy weekend, and it’s ideal for anyone who embraces change — it’ll effortlessly take you wherever your day does. Showcasing the unique qualities that continue to make Jack Wills a success, the collection is made from high-quality jersey fabrics and features all-new athletic detailing. Live fitness event with Roger Frampton To celebrate the launch of the new season Sporting Goods range by Jack Wills, Men’s Fitness has teamed up with model and personal trainer Roger Frampton for the launch of his new book The Flexible Body: Move Better Anywhere Anytime In…

When most people want to get bigger they try to target specific muscles. And when they want to get stronger they focus on specific exercises. But this four-week plan is different because it is built around movement patterns. In the first workout you’ll perform a series of pushing moves, which work your chest, quads, shoulders and triceps. In the second you do four pulling exercises, which work your back, hamstrings and biceps. In the final workout, you do moves that involve either rotation or the resistance of rotation. The result? Balanced, full-body strength and muscle gains that will also get you moving fluidly and athletically. HOW TO DO IT Follow the sets, reps and rest instructions for each move to get the maximum benefit. Do each workout once a week…

Live Lean Exclusively designed by industry experts at Live Limitless, Live Lean will enhance your performance both in and outside the gym. This vegan-friendly, natural pre-workout will fuel your body’s fat-burning ability, while also providing you with the energy, vitamins and minerals you need. Get yours for £25 at livelimitless.co.uk and SAVE 10% with code MF10 Distinctive Masculine Detergent Distinctive is a biological washing formula uniquely fragranced with the opulence of amber balanced by the calming notes of sandalwood. It’s soft, sensual and equally at home laundering sweaty sports kit, a gentleman’s shirt or the family mixed load. Try the fabric sprays too! For a VIP 20% discount quote code MensFitness. Call 0800 298 2054 or visit distinctivewash.co.uk Powerball A Powerball gyroscope is the perfect way to start the new…

1 Keep the yolk to start your day a better way Your morning meal can make your day and few breakfasts are better than eggs, especially if you don’t leave out the yolk. It’s full of healthy fats, as well as 10% of your RDI of vitamin D. Try these baked eggs for a morning boost. Find out more p70 2 Eat more fermented foods for a good gut Do you ever struggle with a dodgy gut? Your digestive system may be short of the good bacteria needed to process food. Fix it with fermented foods, which help those good microbes thrive to keep you running smoothly. Find out more p21 3 Take a cold shower to beat winter bugs Don’t want to miss any training time because of a…

Life rocketing by at speed? Attention and acceptance are the keys to getting out of the rat race alive, says new science. Researchers at the University of Pittsburgh put volunteers on two mindfulness programmes – one that just taught the standard stay-in-the-moment, focus-on-your-feelings basics, and another that emphasised acceptance and not resisting any feelings. The second group was better at handling anxiety during tests involving public speaking and tricky maths problems. The takeaway? Don’t just notice your road rage - think Zen, and let it roll away. 20 Time in minutes volunteers spent meditating each day for two weeks before learning to lower their blood pressure and cortisol levels…

Tackle ringleaders You know who’s most likely to derail you in public. Approach them first – and in private. Avoid moral licensing Replace “I deserve a drink” with a new reward behaviour - a takeaway, or 60 minutes on the Xbox. Smash negativity Always emphasising the negative? Write down three things you’re grateful for - and refer back when things get tough.…

1 Raise and stop Before a set of lateral raises, hold the weights just below shoulder height for ten seconds, then do ten reps. Repeat three times… strict. 2 Curl to 90° Still cranking out the curls at breakneck speed? Feels good, but it’s not super-effective. Pick a lighter weight, pause when your forearm’s horizontal, and squeeze the dumbbells as hard as possible for ten seconds. Finish your set with ten reps. 3 Slow your bench You’re excused from full range of motion – just this once. In the Spoto press you pause the barbell 2-3cm above your chest before pushing up, to better isolate your pecs and blast through plateaus. Alternate with a standard bench.…

…

SET FITNESS GOALS “Set a goal – not just a physique goal but a performance goal too. It’s not enough for most people to have the goal of ‘get a bit leaner for holiday’. Sign up for a 5K or another type of race or event you can train for, and focus on your performance – not just how you look in the mirror or what you weigh on the scales.” START COOKING “For the overwhelming majority of people the single best step they can take towards looking and feeling better is to start prepping their own meals. The more of your own meals you make, the better. Try new recipes and learn to love cooking – it makes such a big difference to eating well when you do.” KEEP…

211 Goals Lampard scored during his 13 seasons at Chelsea – a club record, more than celebrated strikers like Kerry Dixon and Didier Drogba 11 Major trophies Lampard won at Chelsea, including the club’s first Champions League, three Premier League titles and four FA Cups 106 England caps Lampard amassed between 1999 and 2014. He scored 29 international goals and played in three World Cups 648 Chelsea appearances made by Lampard, which puts him fourth on the club’s all-time list behind John Terry, Peter Bonetti and Ron Harris…

Let’s be honest: a set of hard, lean and defined abs looks fantastic, and proves beyond reasonable doubt you’re a guy who knows how to take care of himself in both the gym and the restaurant. But a sculpted six-pack isn’t just there to look good - a solid core will provide huge improvements in your athletic performance, and allow you to lift heavier in all the major moves. More than that, it will safeguard against injury and help you get more out of everyday life. Here’s a great abs workout to build your lower abs and obliques – and transform your body for the better. 1A Hanging knee raise Targets Lower abs Sets 4 Reps 15 Rest 10sec Form Hang from a pull-up bar or rings with your feet…

If you’re working out to build a leaner and bigger body, you probably know you need a protein-rich drink after training to help kick-start the recovery process that builds muscle – and few drinks offer as much protein as milk. However, you might be surprised to learn it’ll help burn off excess fat too, according to the American Journal Of Clinical Nutrition. In the study, subjects lifted weights five times a week for 12 weeks and after each session drank either milk, a soy-based drink with the equivalent protein and energy, or a carb-based drink with the equivalent energy. Those given milk not only gained 40% more muscle than the soy drinkers and 63% more than the carb group, they also lost twice as much fat - an average of…

There’s nothing wrong with the odd all-out set to failure – but if you’re training for power and speed, lowering your reps is the best shortcut. That’s the message from a study published in the Journal Of Strength & Conditioning Research at the end of 2017, where athletes who did “cluster” sets of two to five reps over an eight-week programme saw bigger gains than another group who ground out five- to ten-rep sets. Both training groups did equal volume, with the cluster set group simply doubling their number of sets. While the groups made equal strength gains, the subjects doing shorter sets saw slightly better levels of growth hormone IGF-1, while reporting lower levels of exertion and improving peak jumping heights. The researchers concluded that by keeping the weights…

1 Double up Apple pectin is a prebiotic – a non-digestible nutrient that encourages the growth of good bacteria – and a Japanese study saw positive changes in a fortnight among volunteers who had two apples a day. Granny Smiths are best - crunch away. 2 Do cardio A 2017 study from the University of Illinois had surprising results: endurance exercise alone can make positive changes to gut composition, producing short-chain fatty acids crucial to colon health and energy production. 3 Get pickled Fermented foods are what your diet’s missing. When you’re shopping, go for the Ks: kefir, kombucha and kimchi will all fill your gut with healthy bacteria that promote digestion and help gut health – aim for at least one portion a day. 4 …And relax A 2015…

1 DON’T RUB YOUR EYES Whether you think you are holding a winning lottery ticket or Mila Kunis has just strolled into your spinning class, whatever you do don’t rub your peepers. According to the NHS, a duct links the eyes and the nasal cavity, and any virus can easily transfer from your eyes to your nose and throat, causing an infection. 2 KEEP IT CLEAN Do we really need to say it? The single best way to beat off bugs is to wash your hands thoroughly and frequently. The US Centers for Disease Control and Prevention recommend you scrub your digits for around 20 seconds – as long as it takes to sing “Happy Birthday” twice. In your head, though, not out loud. 3 GET HOT AND STEAMY Not…

…

How much can you transform your torso in just four weeks? A lot - so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week – which means your biceps and triceps also get a double whammy of workload – to completely push these major muscle groups outside their comfort zone so your body has no option but to repair the damage by building a bigger, stronger and more defined body. You’ll also hit all your other major muscles, including your legs, to increase your fat-burning potential so you can get bigger and leaner – fast. HOW THE PLAN WORKS In each of the four weeks of this 28-day plan you will train your chest and…