Innholdsfortegnelse for July 2018 i Men's Fitness UK

I’ve just witnessed something extraordinary. Eight weeks ago Jon Lipsey, the editor-in-chief of this very magazine, was fat. Not that I ever said that to his face – he’s my boss after all. But according to most medical metrics he was clinically overweight with most of his excess fat stored around his belly, a problem linked to many long-term health issues. Now, just two months later he’s a Men’s Fitness cover model. He has lost 10kg of fat while gaining muscle, and he’s leaner, stronger and fitter than at any previous time in his life. Yet for him to achieve all this didn’t take anything extraordinary. Far from it. So how did he do it? He followed a smart and progressive training plan to the letter. He cut back on…

STEP 1  “Put the loop behind your thumb, then wrap around your hand and several times around your wrist - it’s one of the most crucial parts to protect.” STEP 2  “Now wrap across the back of your hand a few times, from the webbing between your thumb and fingers to the blade of your hand.” STEP 3  “If you’ve got long wraps, make Xs around your fingers for extra stability, starting with your little finger. Then loop around your thumb to stabilise it so you don’t jam it when you punch.” STEP 4  “Use any leftover fabric to wrap across your knuckles and any other areas in need of padding. Velcro it at your wrist, and you’re ready to go.’…

1 Bring friends In a new study from Edge Hill University, test subjects reported that having just two onlookers helped volunteers squeeze out more reps with lower perceived effort during a chest workout. 2 Grip and rip “If you feel like you’re about to hit failure, squeeze the bars hard,” says S&C coach Joel Dowey. “You’ll fire up the surrounding musculature through an effect called irradiation – and should be able to crank out a couple of extra reps.” 3 Brace yourself “Cross your legs, or squeeze your feet together,” says Dowey. “By ‘bracing’, you’ll make your entire body more rigid, enabling you to force out more reps than you’d manage if you were just flopping around.” Bonus: it also works on pull-ups.…

1 / Relax Exercise or a post-work walk reduced the effect of rude colleagues at work on insomnia in a new study. Don’t let them keep you up. 2 / Rethink Write a to-do list before bed, with specific “first things” for the morning. You’ll de-clutter your brain and nod off more easily. 3 / Reframe Waking up anxious? Remind yourself that sleep will help you deal with other worries, suggests The Chimp Paradox author Steve Peters.…

USE A COMB “The gel is going to be worked quite a bit,” says Mayes. “First you’d use your hands but then you might use a comb. If you’re combing it through then you’ll make sure it isn’t clumpy. If you want something tight and close to the head, use a fine tooth. If you want something with more of a bounce to it, use a wide-tooth comb. This works with long hair or slicked-back styles.” GIVE YOURSELF A HAND “There are a couple of ways of using a powder. I prepare by dusting it into my hands first because that gives me control over how much I’m using. Once it’s in my palm I gently pat my hands together, without losing the product, then I skim over the hair.…

Nobody knows how their transformation will go but you can be sure of two things. One is that progress won’t be even. Some weeks will be better than others. Just be patient and you’ll be pleased with the outcome. The other is that you’ll end up looking in the mirror more often than is helpful. You’ll find it more useful to take weekly or fortnightly progress shots like these. Seeing these changes will provide extra motivation.…

BEST FOR HARD TRAINING GARMIN VIVOSMART HR+ Modern smart tech doesn’t just count steps taken and stairs climbed – it incorporates GPS technology for improved accuracy. Garmin’s water-resistant watch does that, and automatically records and uploads a slew of stuff including heart rate, “intensity minutes” and sleep data. £139.99 BEST FOR SWIMMING SAMSUNG GEAR FIT 2 PRO GPS The Gear Fit 2 is a touch more wet-friendly than most wearables, able to withstand up to 5ATM of water pressure or a relatively serious dunking. It allows you to use Spotify offline, so with the right headphones you can amp up swim sessions with your workout playlists. £209.99 BEST FOR FAT LOSS APPLE WATCH 3 With a GPS, an insane array of purpose-built apps and beautifully navigable interface, the Apple Watch…

TO PLAY BETTER WITH OTHERS, GET… PLAYSTATION 4 The majority of games might still focus on stabbing/shooting/ punching your way to victory, but there’s some evidence that co-operative games provide opportunities to learn social skills and curb anti-social thoughts, even if they’re violent. Play this Destiny 2 has specific “raid” missions that demand co-operation. If you want something more gentle, Overcooked will test similar skills in a frantic virtual kitchen. TO RELIEVE POST-GYM DOMS GET… XBOX ONE In a 2014 study at UCL, researchers surveyed almost 500 subjects and found a correlation between their total number of hours spent playing games each week and recovery from work-related stress over a typical day. Play this First-person shooters seemed to work best, so grab Star Wars Battlefront 2 if you like…

To lose weight or gain muscle, the foods you eat will determine your success. But what you eat also has a big influence on how you feel, and new research shows that eating more fermented foods – like kimchi (pictured, in the bowl) and sauerkraut – can help relieve feelings of anxiety and alleviate other mental health issues. It has been long known that fermented foods are fantastic for improving gut health by allowing colonies of “good” bacteria to proliferate, and better gut health makes it easier to lose body fat and build muscle. But science’s increasing understanding of the brain-gut connection also suggests that a healthier gut leads to a happier brain. A study of 700 subjects, published in the journal Psychiatry Research, found that those who consumed more…

This recipe was taken from SHIFT56 Delicious Dinners, which you can download free at shift56.com. It was created by the team behind The SHIFT56 System, a new guide to living a leaner, happier and healthier life. Here’s the theory behind the SHIFT56 approach to food. EAT THE FOODS YOU LOVE No foods are banned under The SHIFT56 System. That’s because it takes an 80/20 approach to nutrition, where you eat well approximately 80% of the time. This takes the pressure off and reduces the sense of denial. USE A PERFECT PORTION APPROACH Instead of counting calories (read The SHIFT56 System book to find out why that’s a waste of time) you use a portion-led approach to meals, which means you have a huge amount of flexibility rather than having to…

SOUPS! Combine it with… Carrots for calcium pectate, which helps improve cholesterol Onions for quercetin, which helps reduce muscle inflammation, and sulphur, which improves blood flow Potatoes for starch that can help to improve blood sugar control Celery for folate to protect against cardiovascular disease SALADS! Combine it with… Olive oil for heart-healthy oleic acid Spinach which contains bone-strengthening vitamin K Rocket which is a source of B vitamins that are essential for metabolic function, as well as cancer-fighting phytochemicals Cherry tomatoes for a hit of immunity-boosting vitamin C SANDWICHES! Combine it with… Tomatoes for the powerful antioxidant lycopene, which is also thought to boost bone health Wholemeal bread for fibre to keep you feeling full and avoid snack cravings Romaine lettuce for vitamin A, which boosts eye health Cheddar…

Whether you want to hit a new bench press PB or better fill out your T-shirt sleeves, you need to start dipping. Why? The triceps dip is one of the toughest moves you can do without weights, because one relatively small muscle group must lift and lower your entire bodyweight. And the rewards are huge. “Your triceps are your dominant ‘push’ muscle to straighten your arms, and are far more powerful and useful for hitting a big bench than the pecs,” says Paul Carter, lifelong lifter and founder of Lift-Run-Bang.com. “Make your triceps as strong as possible and you’ll get stronger in all the big pressing moves and add serious size to your arms.” Hold parallel bars with your chest up and your abs and glutes engaged, then bend your…

WHAT’S MY TRAINING AGE AGAIN? “Your training age refers to the total training time you have in a form of training or sport, regardless of your actual chronological age,” says trainer Dan Forbes, founder of Veteran Athlete. “If you’ve been bodybuilding for six years, then you’d have a bodybuilding training age of six years regardless of whether you are 26 or 46.” SO IT’S SPORT-SPECIFIC? Yep. Obviously, strength training and running build very different qualities, but there’s also some reason to consider different training styles in even narrower spheres. “For example, if you have been strength training for four years but have no experience in plyometrics, then your strength training age would be four years, but your plyometric training age would be zero,” says Forbes. “This would have implications when…

With week 1 in the bag you should be feeling and looking good. You’ll have already noticed your T-shirt sleeves feeling a little bit tighter, and maybe even moved up a notch on your belt. But now’s not the time to kick back and celebrate – it’s the time to push on harder to accelerate your results. In this second week of the plan you’ll do the same workouts in the same order as in the first week. All the moves of each workout are the same too. This isn’t us being lazy: because you are now familiar with this routine, you can attack each session harder to create the right stimulus for your body to maximise the amount of muscle it can build and fat it can burn. Besides,…

Every year in the UK we wait desperately for the summer to begin. But feeling the sun on your skin isn’t only good for your mood, it’s also essential for bone and muscle health – and it may even lower your risk of developing cancer. Vitamin D is synthesised by your body when your skin is exposed to direct sunlight. However, this far north of the equator, sunlight isn’t strong enough most of the year to initiate vitamin D production. New research published in the British Medical Journal has found a link between high vitamin D levels and a reduced risk of cancer, especially liver cancer, in a 16-year study of more than 33,000 people. After adjusting for known cancer risk factors, such as weight, activity levels and dietary factors,…

1 Roll out your legs to move faster Spending a bit of time foam rolling your tight muscles can reduce your aches and pains in the days after a tough session. More than that, new research suggest doing so will improve your agility on the sports field or court. Find out more p19 2 Kill cravings with deeper breathing Mindfulness is great for reducing stress, lowering anger levels and improving sleep, and it can also help you overcome cravings for sugar to keep your belly at bay. When they hit, simply take a few breaths until the craving passes. Find out more p12 3 Choose the right cheese to get lean Is your favourite soft cheese treat a brick of brie or a baked camembert? Sub in cottage cheese or…

Do you reach for the salt shaker before your food’s even on the table? Try cooking with more capsaicin if you want to reduce your risk of heart attack and stroke, Chinese research suggests. A recent study found that the compound found in chillies enhanced the perception of food being salty, leading to less need for extra and better blood pressure numbers in volunteers who found their food spicy. It’s thought that the spicy/salty sensory areas of the brain overlap – but since capsaicin also boosts fat loss, it’s time for a change of seasoning. 25% If you’re struggling to recruit your glutes during bridges $ you are doing them, right? – it’s time to get with the band. In a recent study, subjects who did short isometric holds in…

1 Wake your brain The grilled tomatoes in your full English will help - they’re high in potassium, which research suggests plays a crucial role in keeping your body’s circadian rhythms online. Cooking them makes heart-healthy lycopene more bioavailable. 2 Fight flu Flavonoids are in favour for a whole host of reasons, but there’s new evidence that when they’re broken down by gut microbes they release flu-fighting compounds that are protective against infection. More raspberry tea, vicar? 3 Beat decay Red wine may not do your smile any favours in the short term, but in the long run its polyphenol content could actually fight decay by boosting healthy bacteria in your mouth. That’s still no excuse for more than a glass a night, though. 4 Stay sharp Research is still…

Man cannot live in hi-tech, sweat-wicking gear alone, and this summer the out-of-gym look is all about this ultra-relaxed new range that’s a collaboration between celebrated British new-generation designer Katie Eary and Liam Gallagher’s Pretty Green fashion label. Eary says she was inspired by Irvine Welsh’s novel The Acid House, as well as cybergoths, football casuals and Pretty Green’s signature paisley, for a collection made in the spirit of disobedience. “I’m a rock ’n’ roll girl and I wanted to work with a company linked to this legendary music status. I’ve done the hip-hop thing for years in my collections and I wanted to work on something that took me back to my roots and excited me.” But these clothes aren’t just for going to Charlatans gigs in, says Eary.…

Even if you don’t want to land one on someone’s jaw, the fitness benefits of boxing training mean it’s becoming more and more popular. Get into gear to enjoy it’s strength and fat loss effects with our choice of the best boxing equipment…

“Music can change our psychological state, so I recommend having a number of playlists: to excite, to relax and to maintain current state. Listening to music can act as a barrier from external influences as well as assisting in finding the optimal state of mind we need to perform, and it can directly influence our heart rate. “Rhythmic response allows us to synchronise movements with the music. This is about more than tapping your feet to the beat– it can help the communication from the afferent nervous system (muscles to brain) and the efferent nervous system (brain to muscles), which can increase performance of skills. Music playing in the background, meanwhile, encourages a shift in focus towards the sound and away from fatigue-related sensations. “As intensity increases, music doesn’t get…

Paul Smith didn’t want to be a fashion designer when he was growing up. He wanted to be a road cyclist like his hero, the Italian rider Fausto Coppi. “My love affair with bicycles and bicycle racing began on my 12th birthday, when my father bought me my first racing bike,” he tells MF backstage after his recent Paris Fashion Week Show. “He bought it from a man who was a member of the local cycling club, and I started going down there. I listened to the older members talking about the sport, I went out with them on training rides, and eventually I started competing in time trials and track races.” While models and event staff scurry back and forth around us, and an increasingly anxious press officer fails…

Poké bowls are so popular in their homeland of Hawaii that even booze stores sell them fresh. But unless you’ve spent time in the Aloha State, you probably haven’t heard of them. That’s about to change. A poké bowl (pronounced POH-kay – the term means to slice or cut) is a raw-food mix that combines tuna with fresh veg and a bed of grains such as brown rice. It contains everything you want after a workout: protein, fibre and good fats. With poké set to be the next big food trend – poké places have popped up in London, Manchester and Guildford – we asked Drew Crane, co-founder of Wisefish Poké in New York City, for a quick tutorial on making your own. 1 CLASSIC SHOYU AND SESAME OIL POKÉ…

QUALITY COUNTS When it comes to buying meat, poultry and fish, we recommend buying the best-quality produce you can afford. The better-quality the meat, the higher the nutrient value and the bigger the health benefits. But be warned, some labels can be confusing. If your lamb or beef is “grass-fed”, that doesn’t mean it has been exclusively feeding on grass (which would make it higher in healthy fats). For that, you’ll need to go for something that guarantees the animal has been “100% grass-fed”.…

“Skimmed milk is high in sugar and is stripped of most of its nutrients through the fat-removal process” 1 FOR MILK BUY ORGANIC “Current farming methods result in massive overmilking of cows, which can cause infections that are carried into the milk we drink,” says trainer Matt Roberts. “In turn this can cause health issues by increasing inflammation in the body, which can potentially lead to further problems. Organic, non-intensively farmed is definitely better. Which type depends on you. Whole milk has a higher fat content so it’s the most calorific, but it also has a higher vitamin D content than semi-skimmed, which has slightly less fat and slightly more sugar. But avoid skimmed, which has the highest sugar content and is stripped of most of its nutrients through the…

You probably already know just how fantastic a kettlebell is for torching fat and working your abs hard to sculpt a lean and defined midsection. So what could be better than a kettlebell? Two kettlebells, obviously. This double-bell fat-incinerating five-move circuit will get your heart pumping, your lungs burning and your muscles firing – which is one of the surest and fastest ways to get that leaner and harder body you want. Using two kettlebells is also more of a skill challenge because it increases the difficulty and requires greater stability, balance and control. And there’s no cheating when using two bells: the increase in weight is significant, so your muscles have a much bigger demand placed on them. The result? A leaner and stronger you. How to do the…

Doing hundreds of sit-ups per day isn’t going to get you a tight set of abs, and anyone who thinks so is wasting their precious training time. You’ll get phenomenally strong hip flexors, but not sculpted abs. However, hitting your core with some high-rep sets is a fantastic way to shock these stubborn muscles into greater definition – and that’s what this six-move abs-focused workout will do. In the first superset the moves work your upper abs, then your side abs. The second superset hits your lower abs, then side abs, and the final superset primarily targets your side abs. Do this workout once a week for a month and you’ll see your abs become stronger and more sculpted. HOW TO DO THE WORKOUT This session is made up of…

1 TAKE NOTES If you’re serious about making progress then you must record what you do each time you go to the gym. Writing down the exercises, sets, reps and rest is a minimum. Adding notes on how you felt, how you slept the night before and what you ate before your session will all give you valuable feedback on your training performance. 2 LOSE YOUR PHONE If you need it for music, that’s fine, but anything else is a distraction. If you walk into any commercial gym you’re likely to see loads of guys who spend more time texting than they do training. You’ll also notice that those guys neither add muscle or lose body fat as the months go by. Your sole focus while you’re in the gym…

As we explained at the start of this workout plan, everything changed after the first fortnight – the second block contains sessions that hit different body groups in a different order using different moves. That’s because you need to shake things up regularly to keep your body from settling into its comfort zone so you can add significant amounts of lean muscle mass and create the right conditions for burning belly fat so those abs are revealed. And as with the second week of block 1, there’s some key changes in the second week of block 2 too: namely that you’ll do extra reps for every set of every move. In some instances you will be able to lift the same weight as in the first week, and work your…

In a perfect world, we’d all be athletes – able to back squat and overhead press with zero pain and perfect form, maximising muscle with flawless body mechanics. It’s not always possible. “If you’re inflexible from your nine to five, back squatting with the correct angle and keeping your shoulders in position while you press can be tough,” says trainer James Adamson. “Do them wrong and you can increase the strain on your rotator cuffs or the shearing force on your vertebrae.” Enter the landmine. By approaching the bar from a different angle, you’ll reduce the stress while still being able to load up for hypertrophy. Prop the bar in the corner, and get on it.…

Aiming for championship-calibre fat loss? Add some kicks to your workout, Harvard Medical School suggests. In a series of studies, kickboxing was shown to burn roughly 10% more calories than straight-up boxing. Rico Verhoeven, Glory kickboxing champion, recommends dedicated power sessions. “I do padwork and running, but also explosiveness and power sessions,” he explains. “The way I look at it is if I lose on stamina or conditioning, I’ve beaten myself. I’ll never allow that to happen.” Set a timer,and throw five hard shots at the top of every minute, then use footwork and feints for the rest of the time. Repeat for three minutes, rest for one, and aim for a three-round barn burner. 7% The improvement in upper-body power seen in men who did kickboxing for six weeks.…

Foam rolling helps agility Sure, you can tough out some DOMS – but new research suggests that a few minutes on the roller might also improve your first touch. Professional footballers who went through a 20-minute session of rolling their quads, glutes, adductors and hams reported reduced muscle soreness, but also recovered more of their pre-workout agility. No time at the gym? A post-game warm-down in front of the TV is the next best thing. Naps are better than coffee When you’re cranking through work it can be tempting to reach for the triple-strength Guatemalan blend, but a blanket’s probably a better bet. In a recent study from the University of California, napping for 60 to 90 minutes improved performance in learning, motor skill and memory considerably more than caffeine.…

Wait, you knew that already? Sorry, to clarify: if you’ve got an important financial matter to consider, don’t do it near the top of a tall building. The conclusion of a series of studies is that being higher in buildings can lead to riskier behaviour. Test subjects on upper floors (or even ascending in lifts) were more willing to wager on unlikely outcomes than those lower down. It’s sobering reading if your accountant works on the 12th floor, but the good news is that just being aware of the effect negates it – so it’s high time you had a word.…

It’s time to forget you ever owned Crocs – slides are 2018’s must-have summer accessory, perfect for lounging around the pool, leisurely weekends in town or even a relaxed evening out. Here are our favourites (for every budget)…

“Product is normally formed of hold factor and finish,” says MF’s resident hair stylist Anthony Mayes, Hanz De Fuko ambassador and barbering director at The Refinery London (anthonymayeslondon.com). “By finish, I mean anything from very shiny to very matte and dusty. Within each category there are different levels of hold. There are so many options out there now. There are matte clays. There’s a matte paste that I use that’s almost a bit gooey in the hands. But then I’ve also got a matte clay that almost feels like a wax. If the product is watery or gooey, that tells you that there’s a lot of water in it and you can guess what that’s going to be like. Whereas if you use a paste or something that you almost…

My name is Jon Lipsey, editor-in-chief of Men’s Fitness magazine and I have a six-pack. That’s not very surprising, is it? You’d expect me to be the proud/smug owner of chiselled abs. In fact, you’d be disappointed if I didn’t have a washboard stomach. It’s just as well, then, that you didn’t meet me eight weeks before I write this because, oh boy, would you have been unimpressed. You see, two months ago, I didn’t have a six-pack. I didn’t have T-shirt-filling biceps and I didn’t have broad shoulders. I did, however, have a belly. I had love handles too. And big, dark, sleep-deprived circles around my eyes. I was stressed, I had low energy levels and, according to any metric you care to choose, I was overweight. That’s not…

GET THE PLAN All the workouts that got Jon into cover model shape in just eight weeks are detailed in the New Body Plan book. The plan is suitable for people of all training abilities and includes detailed form guides as well as extra tips to help you get the most out of every workout. EAT SMART What you eat is just as important as the training side of the plan. The book’s in-depth nutrition section gives you detailed meal plans according to your body shape goals as well as a simple guide that busts common food myths and gives you an easy to follow approach to healthy eating. The best bit? No foods are banned while you’re on the plan. REAL-WORLD ADVICE This is a plan that was made…

1 SET REMINDERS “One way to stay motivated is to set micro-targets throughout the day,” says Magill. “Set your phone activity to prompt you to stand for at least one minute every hour, and do it for 12 hours over the course of the day.” Alternatively, if you’re not in the office, upgrade to something a bit trickier. 2 SWITCH YOUR DEFAULTS If the first things you see when you switch your phone on are your Instagram notifications and Clash Of Clans login, don’t be surprised if you end up in a productivity time-sink and eventually forget why you picked it up. Shuffle your default apps around so that your Notepad, email and other, more productive apps are front and centre. 3 MAKE BETTER NOTES Dictation software has never been…

“This fragrance has a strong personality but it’s not challenging,” says the fragrance’s co-creator Dominique Ropion. “It has a classical structure behind it but something unique inside. Classical structures have lasting appeal, but you have to find something new to give the fragrance personality.” “When you make a fragrance for Paul Smith you need to have a funny and original touch,” says Fanny Bal, the scent’s other architect. “The idea was to signify the traditional British spirit but with a charming touch that represented the Paul Smith stripes. We started with a strong vetiver accord, which is a traditional woody smell. You have mandarin and bergamot for the freshness, coriander and pink pepper for spiciness. Then we added lighter touches like apple and lavender. The result is versatile – you…

Tasty tuna salad Makes 4 servings INGREDIENTS • 4 x 180g fresh tuna steaks • 1 small or ½ a large red cabbage • 2 medium carrots • 1 medium red onion • 100ml light soy sauce • 1 fresh lime, zested and juiced • 100ml rapeseed oil • 1tbsp clear honey • ½ bunch of fresh coriander, chopped • Natural sea salt • Freshly milled white pepper • 20g sesame seeds, lightly toasted • 12 spears of tenderstem broccoli TO MAKE Remove the white core from the red cabbage with a sharp knife and discard. Finely shred the red cabbage with a sharp knife and place in a mixing bowl. Peel and grate the carrots on a cheese grater and add to the shredded red cabbage. Peel the red…

“Chicken is low in saturated fat and provides vitamin B3, which helps prevent the body from storing fat” Few things are as satisfying as a really good Sunday roast. And luckily chicken, that staple of many a man’s weekend roasting tin, happens to be one of the leanest, healthiest meats you can eat. As well as being packed with muscle-building protein, it contains far less saturated fat than other meats, making it perfect for anyone looking to lose weight – and it also provides vitamin B3, which helps prevent the body from storing fat. But you need to ensure you cook it right, because nothing spoils your Sunday faster than chowing down on overcooked or undercooked chicken. Here’s how it’s done. HOW TO MAKE IT • Preheat the oven to…

“A strong black coffee 20 to 30 minutes before a session will improve your focus and fat-burning” We all want to have an incredible session every time we work out. It’s the only way to keep moving ever closer to your physique or performance goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attack every single workout as hard as possible, there are some supplements that can help you gain an even greater edge so you can perform harder for longer to build a better body. “Whether you’re training for more muscle mass, lower body fat levels or better athletic performance, pre-workout supplementation should be an important component of your nutrition strategy,” says sports nutritionist Aaron Deere. “What you consume right before training…

1 KETTLEBELL TURKISH GET-UP “Mastering your own bodyweight should be a training priority, regardless of your goal,” says trainer Ashton Turner of Evolve353 ( evolve353.com ). “The Turkish get-up is great for that because it’s a complex movement that involves a huge range of motion. In the simplest terms, you go from lying to standing while holding a weight above your head and it works almost every muscle. There’s also a conditioning benefit because the movement will raise your heart rate.” 2 COSSACK SQUAT “Training your adductors will let you get more out of the traditional squat,” says S&C coach Joel Dowey. “Cossack squats are ideal – add them to your warm-up. It’s better to perform them deeper at bodyweight than to add some resistance.” Sit on the…

Summer is almost here. So if you need a highly effective training plan to blitz yourself into beach body shape, you’re in the right place. This four-week plan has been designed to deliver the maximum bang for your back. To this end it’s split into two fortnight-long “blocks”: the first block will lay the foundations of bigger, stronger muscles and start the process of stripping away fat, while the second is an all-out assault on the iron to force your body to add lean hard muscle mass while burning the remainder of your body fat stores for fuel. In short, it will dramatically change how you look – and feel – without your shirt on. Simply read the instructions below and opposite, then get started on the plan (see p96).…

Olympvs Athletic Fit Jeans Engineered to be the ultimate jeans for athletes, Olympvs jeans feature an athletic fit for muscular thighs and a HYPERstretch denim for supreme comfort. They’re crafted in Italy to an uncompromising standard to ensure optimum fit, comfort and quality. Use code MF20 for 20% off. RRP £79. olympvs.co.uk Secret Scent Subscription Box Discover three new designer colognes every month! Get a 30-day supply delivered through your letterbox from just £13 (FREE UK delivery). Get 50% off your first month’s box today using the discount code MENSFITNESS50.secretscentbox.co.uk Powerball Perfect for all sports people or anyone looking to build serious wrist, grip and forearm strength. Powerball can generate more than 60lb of isometric resistance from its spinning rotor. Reaching speeds of over 22,000rpm, the Powerball rotor spins faster…