Innholdsfortegnelse for October 2018 i Men's Fitness UK

Over the past decade I’ve interviewed some of world’s hardest-training, most impressive athletes, bodybuilders and strongmen, as well as many of the world’s most respected and knowledgeable coaches and trainers. The one question I always ask at the end of a chat with one of these guys is, “What’s the one thing you wish you’d known or done when you were younger?” Hindsight is a wonderful thing, and everyone has something they’d do differently if they could turn back the clock. What I learned very quickly is that despite their wildly differing sports, backgrounds, training approaches, nutritional strategies and myriad other variables, the overwhelming majority would have the same answer, or very similar. And it goes like this: “I wish I’d spent more time working on my flexibility and mobility.”…

EXPERT INSIGHT “These sessions will significantly improve your fitness by increasing your lactic acid threshold and enhancing your body’s efficiency at delivering oxygen to your muscles, while also boosting your top speed,” says top endurance coach Steve Whittle (stevewhittlecoach.com). SPEED SESSION WARMUP 5 minutes at RPE 2 (rate of perceived exertion on a scale of 1-7+ where 1-2 is very easy and 7+ is very hard) WORKOUT 4 minutes at RPE 6 1 minute at RPE 2 Repeat 4 times WARMDOWN 5 minutes at RPE 2 HILL SESSION WARMUP 5 minutes at RPE 2 on flat ground WORKOUT 100-200m ascent at RPE 4-6 (depending on gradient) 100-200m descent at RPE 1 Repeat 4 times WARMDOWN 5 minutes at RPE 2 on flat ground…

When it comes to staying in peak physical fitness all year round, no-one walks the walk quite like five-time Ballon d’Or winner Cristiano Ronaldo. And as everyone who loves working out and staying in shape knows, training hard is as important as recovering properly in your bid to look, feel and perform at the top of your game. Now, thanks to Sixpad’s new range of electrical muscle stimulation (EMS) products designed in collaboration with Ronaldo himself, you can take your training and recovery to a higher level – at just the touch of a button. The set of muscle-stimulating devices, which can be used every day before or after exercise, operates on a 23-minute workout cycle based on Ronaldo’s own training philosophy. It also benefits from the unrivalled expertise of…

Founded in 1902, Russell Athletic is famous for popularising an item that has been a wardrobe favourite for over 100 years – the sweatshirt. And this season Russell has researched the archives to rediscover and update the iconic item. The new collection explores its 1940s and 50s Ivy League heritage, while reworking the signature classics that the brand is famous for. The collection reintroduces traditional American sporting designs including oversized mesh baseball shirts, hockey tops and football tees, all stamped with the famous Eagle R logo. The colour mix includes cobalt, tomato, silver white and navy to add a popular 90s-style vibe to the classic design, with results that feel thoroughly contemporary. The range is also unisex, reflecting the key Russell Athletic value of team unity. russellathletic.com…

DISAPPOINTING WORKOUT SYMPTOMS You have a terrible session – your technique’s poor and your movements are sluggish. DIAGNOSIS Neural fatigue. This is most often associated with packing in too many short, ultra-high-intensity sessions with inadequate recovery. CURE Have a foam roll or recovery shower (30 seconds as hot as you can stand, 30 seconds as cold as possible, repeated at least five times), which will help flush out waste products. If you’re going to hit the gym full-blast every day, try to cut down on other sources of stress, such as booze or arguments. MIDG YM SHUTDOWN SYMPTOMS You fatigue quickly and can’t get through your workout. If you’re running this is “hitting the wall”; if you’re lifting, it might be failing on weights you should be able to lift…

Everybody knows you can cook with wine and beer. But there’s another beverage that will add a tasty little twist to your meals: cider, which adds an earthy sweetness to a brine or broth to create flavourful pork, fish and chilli dishes without adding tons of carbs or fat. It won’t give you a buzz, since the alcohol burns off – but then, so will the fat from your abs. 1 POACHED HALIBUT AND STEWED TOMATOES Makes 2 servings INGREDIENTS 2 170g halibut or other white-flesh fish fillets 350ml cider 1 onion, quartered 2 sprigs fresh thyme ½tsp salt 1tbsp olive oil 25-30 cherry tomatoes, halved 2 shallots, chopped 2 garlic cloves, chopped 1tsp fennel seeds ¼tsp black pepper Handful of fresh basil, sliced TO MAKE • Place the halibut,…

The heavier weights you can lift, the stronger you are, and working towards improving your strength levels for the big lifts is a great way to ensure you are consistently progressing towards a fitter, healthier and stronger body. But if your primary fitness goal is to build as much muscle mass as you can, then spending more time lifting lighter weights might be a better option. Research from McMaster University in Canada found that subjects who followed a 12-week lifting programme using 75-90% of their one-rep max for sets of eight to 12 reps added the same amount of lean muscle mass as those who used only 20 to 50% of their max but lifted to muscular failure, which was around 20 to 25 reps per set. So if you…

1 EMOM SPRINTS  HOW Set the bike at the correct height (see Expert Tip box, below left), then sit on it and warm up for five minutes, pedalling at a comfortable pace. Then start the EMOM sprints: every minute on the minute, do 20 seconds of sprinting followed by 40 seconds at recovery pace. Repeat for a total of 20 minutes. Then try not to fall off the bike. WHY Alternating between bouts of all-out effort and longer recovery pedalling is one of the smartest ways to burn fat and improve cardiovascular health and fitness. 2 20-10 SPLITS  HOW Start with a five-minute warm-up at a high cadence with low resistance. Then cycle for 20 seconds with medium resistance, then ten seconds of low resistance - that’s one rep. Do…

If you lift weights for a while, it’s likely that at some point you’ll feel like you’re stuck in a bit of a training rut. Your motivation will wane and your results will plateau. And when that happens, instead of throwing in the sandpaper-esque complimentary gym towel, we suggest that you turn to one of these workouts. They’re designed to offer a new physical and mental challenge – something for you to focus on that will rekindle your love affair with working up a sweat. Each one is designed to be done as a standalone workout, so you can try one of them or attempt a few in different sessions. For each one we’ve given you a sample session that you can try, but you can also invent your own…

GOAL In this first fortnight of the plan your goal is simple: to create solid foundations from which you can build a bigger and leaner body. To this end, the first block of this eight-week programme has been designed to increase your strength levels, building stronger and more powerful muscles. This will start to re-shape your body by chipping away at body fat stores and creating the right stimulus for new lean muscle mass to be built. And building these strong foundations first will also enable you to work harder and smarter in the subsequent blocks to burn fat faster while also adding lean muscle mass quickly. SPLIT The workout splits in this initial block are very easy to understand – they’re simply split into upper-body sessions and lower-body sessions.…

1 DUMBBELL LUNGE Sets 3 Reps 12 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with your chest up and your abs engaged, holding a dumbbell in each hand. • Take a big step forwards with one foot, then lunge down until both knees are bent at 90°. • Push off your front foot to return to the start and repeat, leading with your other leg. • Continue, alternating your leading leg, until you have done 12 reps in total. 2 GOBLET SQUAT Sets 3 Reps 12 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with your chest up and core engaged, holding a dumbbell or kettlebell at chest height with both hands, as you might hold a goblet. • Keeping your…

1 Make a better brunch to burn fat Starting your day with eggs is one of the smartest and simplest moves you can make to burn fat and build muscle. But boiled ones soon become boring (even with soldiers), so try our delicious brunch ideas to start your day right. Find out more p42 2 Settle in the saddle to cycle faster Want to turn those pedals faster without expending any extra effort? Make sure your forearms are parallel to the ground and you’ll improve your cycling efficiency by a massive 13%. See the Updates section for more ace tips. Find out more p11 3 Lift lighter to add injury-free muscle You don’t always have to lift heavy to grow big muscles. In fact, lifting lighter weights – about 30-50%…

Belly getting bigger? Eat more berries. They’re high in compounds called anthocyanins, which are thought to be behind numerous health benefits. Eating more berries, fresh or frozen, also improves your body’s ability to burn fat, according to a study in the journal Nutrition Reviews . This also found eating more berries improves cholesterol levels, increases your blood’s antioxidant capacity - so damaged cells get repaired faster - and enhances glucose metabolism, which means carbs are used more effectively. Blend a handful of berries in your morning or post-workout smoothie, and add some to Greek yogurt for a delicious dessert.…

1. Attach your belt or belts to the muscles you want to stimulate, having first used a conductive gel on the electrical pads. 2. Start your workout manually by holding the start button, or use the Official Sixpad app on your phone to start and record your workouts. 3. Adjust the level of the workout up or down either manually or via the app to stimulate the target muscles to your desired intensity. Check out the latest range of Sixpad Training Gear at the flagship store in Westfield White City London or online at www.sixpad.uk…

CREATINE MONOHYDRATE Your body uses creatine to make ATP, the main energy supply for your cells. Taking 5-10g a day increases the stores of ATP in your muscles, which improves their ability to perform intense work, such as lifting weights. Always take with plenty of water. BETAA LANINE Beta-alanine is an amino acid that helps the body to make a compound called carnosine, which buffers the build-up of waste products in your muscles and so delays the onset of fatigue. Around 2-5g works best ahead of short, intense training. It can cause skin tingling that feels very odd but is harmless. NITRATES These compounds are found in leafy green veg and beetroot and your body turns them into nitric oxide, which improves aerobic and anaerobic endurance and increases blood flow…

For most guys, shaving is a bit of a hassle, so you end up putting it off. Then you get punished for your laid-back attitude to grooming, because when you finally get round to taming your beard, you’ve left it so long that you have to spend ages trimming it down before you can go in close. Mercifully, the fine brains at Philips have been working hard so you can remain lazy. The new S9000 Prestige will remove seven days’ worth of stubble growth and give you a finish as close as a wet shave thanks to the glorious combination of redesigned and sharpened NanoTech precision blades and SkinComfort rings. £420, available nationwide in September 60 Minutes’ run time when the S9000 is fully charged. And you don’t even have…

1A Deadlift Do this on minute 1, 3, 5 and so on up to 15. Lift with a neutral spine, heels driving into the floor. Pick a weight that will let you hit five reps each round, with some time to rest. 1B Barbell lunge Do this on minute 2, 4, 6 and so on up to 14. Do five reps on each leg, then rest for the rest of the minute. 2A Front squat Alternate with 2B for 15 minutes. Hold a barbell at your shoulders with elbows pointing forwards. Squat, keeping your weight on your heels. Do five reps each round. 2B Romanian deadlift Lean forwards at the hips, bringing the bar down close to your shins until you feel a stretch in your hamstrings. Straighten up. Do…

1A Bench press Sets 3 Reps 12 For best results, take a grip that’s roughly 1.5 times your collarbone width. Lower to your chest, pause to feel the stretch and drive up strongly. 1B Chin-up Sets 3 Reps 6 Make every rep count: aim to pull your elbows behind you to engage your lats, and get your whole head over the bar at the top. 2A Dips Sets 3 Reps 10 For a chest emphasis, use V-shaped bars, lean forwards and don’t pause at the top. For triceps, go parallel, stay straight and flex your tris at the top. Or switch between both. 2B Pendlay row Sets 3 Reps 10 Bend forwards until your back’s horizontal, and take every rep from a dead stop. Bring your elbows behind you and…

Pre-workout Get a buzz PEATY’S ADVICE Some people prefer a double espresso ahead of a long session but Peaty prefers a portable option. “If I’m a bit tired I’ll have an SiS GO Caffeine shot. It’s got 150mg of caffeine, plus magnesium and B vitamins.” Mid-workout Fuel the engine PEATY’S ADVICE Keeping your muscle cells topped up with energy and avoiding dehydration is key to a successfully session. “In the gym I might have some SiS BCAA Perform, which has 6g of essential amino acids to keep me fuelled up.” Post-workout Rebuild and repair PEATY’S ADVICE Whatever your sport, taking on board protein after training helps your muscles recover faster. “I use SiS Whey20, which is 20g of protein in a single-serve tube. It’s easy to carry a couple around…

When you want to get bigger and stronger, lifting weights and eating well will get you there. And as well as helping you do better in the gym or on the sports field, following a progressive training plan and balanced diet will also improve your performance in the bedroom. But you could get an added edge – a sky-high sex drive and improved sexual potency and performance. If that sounds like something you want, consider adding Spermomax to your supplement routine. What is Spermomax? Spermomax is a dietary supplement composed of herbs and other compounds that have been used in Asia and South America for thousands of years to improve male sexual performance. Only recently has Western medicine started to realise the powerful effects these compounds can have on a…

To burn body fat, you must get your heart rate high. To add size, you must place sufficient stress on your major muscle groups. These two goals appear mutually exclusive, which is why many think it’s impossible to lose fat and gain muscle simultaneously, so they either lift heavy with long rest breaks (great for building muscle but not for burning fat), or do a lot of cardio (good for getting into that fat-burning calorie deficit but devastating for developing big, full muscles). But there is a solution, and it’s called Peripheral Heart Action (PHA) training. It’s a type of circuit training where moves alternate between working the upper body and lower body so your heart and lungs work overtime to shuttle blood back and forth between your extremities, and…

SIDE BENDS You only have to lean forwards or backwards a little and this puts excess force on your spine, leaving you at risk of intervertebral disc trauma. Don’t risk it. SWITCH FOR The suitcase carry. Your core does its best work when it’s resisting movement and stabilising your spine – help it by carrying a heavy dumbbell or kettlebell for 20m, switching hands and walking back. It’s great prep for heavy farmer’s walks. SEATED CALF RAISES The calf is made up of three main muscle groups: the medial and lateral gastrocnemius, and the smaller soleus. The first two are recruited more when the leg is straight, so seated raises won’t hit them as hard. SWITCH FOR The donkey calf raise is a better option, but if you don’t have…

Q WhatresultscanIexpecttosee after this two-week block? A Everyone is different but Jon lost just about 2.5kg of fat during his first two weeks on the plan, and the early feedback we’ve seen from people taking up the challenge suggests others have lost similar amounts of weight. To do that, however, you’ll need to complete the workouts and adjust how you eat. Q WhatshouldIeat? A The best thing about the New Body Plan is that it uses a flexible, sustainable approach to food. No foods are banned and no food groups are cut out. Instead, you eat according to calorie and macronutrient (protein, carbohydrate and fat) targets in line with your overall goal. Q Howdotheseworkouts differ from the rest of A theNewBodyPlan? The plan takes a progressive approach to training. It…

1 INCLINE DUMBBELL BENCH Sets 3 Reps 10 Tempo 2010 Rest 60sec TARGETS Upper chest, triceps, front delts • Lie on an incline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor directly underneath your knees. • Brace your core and back muscles, and press your feet into the ground. • Keeping your body tight and your chest up, press the weights directly up until your arms are straight and the weights touch over the middle of your chest. • Slowly lower the weights back to the start position under complete control. • Keep each rep smooth without “bouncing” the weights at the bottom. 2 SEATED ROW Sets 3 Reps 10 Tempo 2010 Rest 60sec TARGETS Upper back, biceps • Position yourself on…

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 with real…

Secret Scent Box – Designer Fragrance Subscription 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 Wimbledon Cufflinks Wimbledon Cufflink Company offers unique cufflink and watch designs, which draw inspiration from classical, historical and culturally significant images, patterns and emblems. Aspiration is the great driving force of the times we live in, whether this is to live better, look better, or do more for others and yourself. Through its cutting-edge design, Wimbledon Cufflink Company reflects this aspiration. Pullman Editions Pullman Editions designs striking, original limited-edition posters that capture the enduring appeal of Art Deco. Pullman posters feature winter sports, glamorous resorts around the world,…

How can you increase your cycling efficiency by more than 13% in one second? Simply bend your elbows. Having your forearms horizontal produces a smaller frontal area than an upright posture with straight arms does, and this reduced-drag efficiency equates to a 35-second saving over 40km. The findings, from a study conducted by the Institution of Mechanical Engineers, found this low-tuck posture the most efficient of five different cycling positions tested. Turn the page for our expert bike drills to get you cycling faster for longer.…

Want an excuse to eat more meat? You’re in luck. A small steak every day is as good for your heart as stopping smoking, reducing salt intake or increasing physical activity thanks to its levels of protein, which is used to repair cells, tissue and muscle, a study published in the Journal Of Nutrition found. People who followed a diet rich in high-protein foods such as steak and fish had lower blood pressure and healthy arteries – two key indicators of heart disease risk.…

If you want to reduce your chances of getting injured then you need to spend some time in the gym. Danish researchers who conducted meta-analysis on 25 different studies, involving over 26,000 participants and almost 3,500 injuries, concluded that strength training can reduce incidence of injury by more than two-thirds – so more time with the bar means less time on the treatment table. One of the best compound barbell moves that you can perform is the deadlift, which works every major muscle group in your body. See left for our expert tip that’ll help you nail this key move. 50% of over-use injuries could be prevented with adequate strength training, according to the researchers…

“When combining spices, think about the cuisine of a country,” says chef Total Shah. “If you’re cooking a Middle Eastern dish, you might use sesame, thyme, parsley and mint. If you’re cooking Asian food you might use wasabi, lime and ginger. Don’t mix cuisines unless you’re a confident cook.” Shop smart Go to an ethnic food store rather than a supermarket. The spices will often be significantly cheaper and much tastier. Don’t skimp Spices are nutrient-dense but low in calories so you can add them to almost any dish and they won’t affect your macro count. Release the oils Heat oil in the pan then add the spices to release their volatile and essential oils before adding the other ingredients.…

After we were all seduced again by the beautiful game thanks to a thrilling World Cup, it’s time to get excited about football once more. It’s the start of a new season and that means we’re going to see some eye-catching debuts – from new hi-tech footwear, that is. The Adidas Team Mode line-up is a four-strong squad including new versions of the Predator, the NEMEZIZ, the Copa and our fan favourite, the X18+ (main picture). They’re also available in cage and street versions, meaning you can ping Pogba-style passes around wherever you’re playing. The distinctive laceless X18+ has been designed with speedy players in mind, and its ultra-thin woven upper will give you a precise touch. See below for the rest of the line-up. From £69.95, adidas.com…

Courage by Robert Graham Blended to evoke a drive along the ocean cliffs, this is a confident and invigorating scent, made with a classy combo of vodka citron and guaiac wood. The bottle is a design gem too. £110 for 100ml Le Participe Passé by Serge Lutens This mysterious scent has been created to conjure the idea of storytelling and would suit enigmatic figures, thanks to the fir balsam, cumin and resin mix. £160 for 100ml L’Eau Super Majeure D’Issey Inspired by the power of water, this is a fresh and masculine scent that features amber and black salt – it’s ideal for a date night. £67 for 100ml…

ACTIVE RECOVERY It’s essential to take days off between workouts to let your muscles grow back stronger – but that doesn’t mean simply burrowing a groove in the sofa. What you need is an active recovery workout. THE SCIENCE A good active recovery workout is a not-too-demanding session that drives blood into stiff muscles, as well as loosening them up. Studies have shown that, when performed later on the same day as a more serious workout, these assist with circulation and remove blood lactate, which can reduce muscle soreness. There’s also evidence – from a study done on Japanese rugby players – that low-intensity exercise in the days following an intense bout of exercise can have psychological benefits by enhancing relaxation. THE PRESCRIPTION An active recovery workout shouldn’t be hard.…

Maca root A potent aphrodisiac that heightens libido, improves semen quality and increases ejaculate volume. Dodder seed This antioxidant and aphrodisiac increases fertility and has been used to treat premature ejaculation and impotence. L-lysine When combined with zinc, this amino acid increases the amount of sperm produced. Saw Palmetto extract A herb that supports healthy prostate function and improves sexual health and desire. Xian Mao extract This herb is widely used in Ayurvedic medicine for managing erectile dysfunction, low libido, low sperm count and low sperm motility. Tongkat Ali extract This plant boosts levels of the sex hormone testosterone and improves sperm health and production. Tribulus Terrestris A herb long used in China to naturally increase testosterone production. Zinc The essential mineral helps produce testosterone and maintains sperm health, quality…

SLEEP MORE SOUNDLY WITH... BANANA & AVOCADO How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer INGREDIENTS 1 medium banana ½ an avocado 1 kiwi fruit Handful of kale 400ml semi-skimmed milk 1tbsp honey NUTRITION Calories 303 Protein 10.6g Fat 11.5g Carbs 44g (per serving – makes 2) BANANA provides tryptophan, which the body converts into serotonin and melatonin to promote sleep. AVOCADO provides magnesium, which helps to calm your nervous system and prepare it for sleep. KIWI FRUIT provides antioxidants that improve the onset, duration and quality of sleep. KALE helps the brain to use tryptophan more efficiently to improve sleep quality. ENHANCE YOUR FOCUS WITH... COCONUT & COFFEE Sharpen up with this sweet caffeine cocktail INGREDIENTS 300ml coconut water 1 shot of…

Work your abs through a variety of angles to hit as many muscle fibres as possible, and keep tension on your core throughout each set. There, we said it. That’s the “secret” to building a rock-hard six-pack (so long as you’re paying the same care and attention to your diet as to your training, of course). This six-move abs workout, broken into two three-move tri-sets, will hit your upper, lower and side abs, as well as the deep-lying muscles of your core, to fire up your midsection so that your body has no choice but to make these crucial muscles bigger, stronger and more defined. Do this workout twice a week for a month, increasing the weight or reps each week, and you’ll sculpt lean hard abs. HOW TO DO…

To build bigger arms you need to do more than crank out countless dumbbell curls or cable press-downs. Doing the same moves over and over again means your muscles adapt to this training stimulus and stop growing. To keep them growing you must work your biceps and triceps from a variety of angles and using multiple rep ranges – which is exactly what this six-move superset session does, starting with two tough compound moves and finishing with an intense isolation superset blitz. 1A Triceps dip Sets 5 Reps 5-10 Rest 30sec Why The best bodyweight move for bigger triceps, plus it works your shoulders and chest. How Grip parallel bars with your arms straight and legs crossed. With your chest up and core braced, bend your elbows to lower yourself…

The following workouts are the exact sessions that Jon did during the first fortnight-long training block of the New Body Plan. The full plan is made up of four progressive blocks, each with a distinct goal. Once you complete this block, you can either use the book to follow Jon’s experience or you can repeat it to complete your own month-long routine. To get the full benefit of the plan we recommend that you also follow the nutrition advice you’ll find at newbodyplan.co.uk. START Weight 80.5kg WEEK 8 Weight 71.8kg…

1 DUMBBELL BENCH PRESS Sets 3 Reps 10 Tempo 2010 Rest 60sec TARGETS Chest, triceps, front shoulders • Lie on a bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor directly underneath your knees. • Brace your core and back muscles, and press your feet into the ground. • Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight and the weights touch over the middle of your chest. • Slowly lower the weights back to the start position under complete control. 2 LAT PULL-DOWN Sets 3 Reps 10 Tempo 2011 Rest 60sec TARGETS Lats, biceps • Take a shoulder-width overhand grip on the bar and sit on the seat with your knees under…

1 DUMBBELL LUNGE Sets 3 Reps 12 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with your chest up and your abs engaged, holding a dumbbell in each hand. • Take a big step forwards with one foot, then lunge down until both knees are bent at 90°. • Push off your front foot to return to the start and repeat, leading with your other leg. • Continue, alternating your leading leg, until you have done 12 reps in total. 2 GOBLET SQUAT Sets 3 Reps 12 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with your chest up and core engaged, holding a dumbbell or kettlebell at chest height with both hands, as you might hold a goblet. • Keeping your…