Innholdsfortegnelse for January 2019 i Men's Fitness UK

Over the past month, I spent a fair bit of time chatting to some of the world’s leading fitness models for this issue of Men’s Fitness. It’s always great to catch up with the guys who have graced the cover of this magazine over the years – but more than that, talking to them crystallised something in my mind. There’s one thing that unites all of them – from Steve Cook, arguably the world’s number one fitness model and influencer, to Toby Rowland, who was on the cover of the first MF I picked up when I was at university about 15 years ago (sorry, Tobes). It’s that they’ve never lost their hunger to keep learning the best ways to train, eat and recover so they keep getting bigger, stronger…

THE CLASSIC MOUSTACHE This popular style brings sophistication to any occasion. But it’s not just about the hair: your skin needs to shine too. A good face wash will remove dead skin cells to give your ’tache a perfectly clean canvas. Then follow up with a hydrating moisturiser. Try Doers Of London Facial Cleanser (£18 for 200ml, exclusively at Selfridges). THE HANDLEBAR It’s not for the faint-hearted, but this eccentric style will make you stand out, especially if you have a wider face. After using a razor to remove hair on the cheeks, neck and chin, style with a little wax or balm to twist the ends. Scissors can add finer detail to this style. Try Doers Of London Shave Cream (£14 for 100ml, exclusively at Selfridges) THE FU MANCHU…

First, cut the stem end off your onion. Now cut it in half, lengthways, and peel the skin off one of the halves. Now lay that half flat and hold it in place with your non-cutting hand. Cut into the onion parallel to your cutting board, stopping just before you reach the root. Do this two or three more times. Now cut into the onion towards the root, perpendicular to the cutting board, again making evenly-spaced cuts. Finally, turn the onion 90˚ and dice it. This will create evenly sized cubes, perfect for stir-frying or salads. You can use this technique with most round vegetables.…

Those dedicated to the outdoor life are well aware of Japanese clothing label Descente. Established in 1935, it’s spent eight decades becoming increasingly respected around the world – and its new ALLTERRAIN collection will only enhance that reputation. This new range is based on the modernist notion that form should follow function. That means looks come second to functionality, and anything unnecessary has been stripped away to ensure it’s performing at its very best. The Mizusawa down jacket is a great example: its non-quilted thermal bond and seam tape construction make it supremely waterproof, while a mesh panel on the front draws in air to prevent heat and moisture build-up. The Mizusawa down pants use the same waterproofing technology, while Descente’s SIO minimum-pattern cutting technique provides comfort and mobility. The…

You can tell a lot about a man by what’s in his bathroom cabinet. With that in mind, you don’t really want to be the guy who has a couple of old cheap plastic razors knocking about. Instead, choose this more substantial limited-edition Fusion5 razor and stand from Gillette, which has an elegant chrome handle and accommodates all of the brand’s top-of-the-range blades. Gillette Fusion5 ProGlide Chrome Razor Limited-Edition Gift Pack with Razor Stand, £29.99 31% of British men regularly remove their chest hair, according to research from Gillette…

Having a cover-worthy physique is all well and good but if you want to be the healthiest, fittest and best version of you possible, you need to take a more rounded approach to fitness – and Kirk Miller would be the first to admit that. Because what use is a set of sculpted abs if you run out of puff when running for the bus? “I did years of training purely for aesthetics, so my entire focus was building muscle and burning fat, but there’s so much more to optimal health and fitness than simply looking good,” Miller says. “I got to the point where I want to move quicker and be more explosive, and I’m now training for my first amateur boxing match. I’ve had to change my training…

You may recognise Daniel Ventura from his numerous covers of this magazine… or you may have seen him more recently playing He-Man in those “Epic Skeletor” MoneySuperMarket television adverts. While Ventura wears an over-the-top muscle suit in those commercials, what lies beneath the costume is just as impressive. The fitness model, personal trainer and WBFF Pro is one of the more muscular models to grace the cover of MF, and his biceps and triceps are the definition of the bigger, stronger and defined arms that we all want. “So many men always fall into the trap of picking up a pair of too-heavy dumbbells and attempting to do three sets of ten badly-performed biceps curls hoping for bigger arms,” Ventura says. “But to build bigger biceps and triceps you have…

1 Diamond press-up Start in the press-up position but with your hands together so that your thumbs and index fingers form a diamond. Brace your core then lower your chest to the floor, keeping your elbows to your sides to work your triceps. Press back up to the start. 2 Wide press-up Get in a press-up position with both hands out wide to the sides. Keeping your core engaged, bend your elbows to lower your chest, keeping your elbows close to your sides. Press back up to return to the start. 3 Spider-Man press-up Start in a press-up position. Keeping your weight on your arms, bend your elbows to lower your chest, then draw one knee in towards your elbow. Pause at the bottom, then press back up and return…

Toby Rowland first graced the cover of Men’s Fitness in his early 20s and now, aged 38, his body is bigger, leaner and better than ever. Landing covers more than a decade apart is testament to his training philosophy and lifestyle rules which, once you implement them, will help you build your best ever body. “I’m almost 40 and bigger and leaner than ever because I’ve got smarter about how I train,” Rowland says. “I’ve moved away from simply pounding the weights every session to lifting lighter for longer to avoid injury, and adding high-intensity strongman drills to the end of my weights workouts so I crank up that calorie burn to keep me lean. But more than that, it gives me a real buzz to train like this, and…

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GIRO EMPIRE E70 KNIT This stylish shoe features Giro’s new Xnetic Knit upper, which offers unparalleled comfort and breathability. £200, cyclesurgery.com GORE C5 SHAKEDRY 1985 INSULATED JACKET Special Shakedry technology makes this the ultimate breathable, durably waterproof jacket £319.99, cyclesurgery.com ORTLIEB URBAN LINE DAYPACK Adopt the style, but not the casual attitude to road safety, of a cycle courier with this roll-close bag. £140, cyclesurgery.com ABUS YADDI HELMET This helmet offers outstanding fit and keeps you cool with three intelligently positioned ventilation channels £80, cyclesurgery.com…

Luxury fragrances CREED VIKING Crafted for “the modern man who goes against the grain”, this powerful scent has a complex, spicy heart and a woody base. £255 for 100ml MILLER HARRIS WANDER This complex scent, one of a range of three, celebrates the idea of hidden treasure. It’s worth seeking out. £140 for 100ml COURAGE BY ROBERT GRAHAM Blended to evoke a drive along ocean cliffs, this is made with a classy combo of vodka citron and guaiac wood. £110 for 100ml ERMENEGILDO ZEGNA ELEMENTS OF MAN A five-strong range celebrating the best of man. Our pick is the tobacco-infused Strength. £195 for 50ml DARK LORD BY KILIAN This is a serious fragrance full of alluring scents such as raw root vetiver, leathery Indian Cypriol and Atlas cedarwood. £285 for…

Lifting your bodyweight alone is never the fastest way to build muscle, right? Wrong, especially where your back is concerned. Researchers measuring muscle activation in three different back exercises – the inverted row (pictured), the barbell bent-over row and the one-arm cable row – found that the greatest contractions in the upper back and lats came during the inverted row, according to the Journal Of Strength And Conditioning Research. It also produced the lowest load on the lumbar spine, making it your go-to back move if you’re returning from injury or want to add lean muscle mass quickly and safely. MUSCLE UP Superset TRX rows with TRX press-ups with your feet in the handles (or with your hands in them to make it harder) and you’ll transform your torso. Do…

THE GUN SHOW Tyre flips are great for building strong and muscular biceps because as the tyre rises you contract the muscle to finish the move. GOT YOUR BACK If you want to avoid lower back injury, aim to keep your chest upright throughout the tyre flip. Often, when training, you have to make a decision between doing something that makes you look good, such as dumbbell biceps curls, or something that makes you move well, such as single-leg kettlebell Romanian deadlifts. And when you’re faced with that choice, it’s all too tempting to go for the former. After all, it’s fair to say that T-shirt-filling arms are more of a confidence boost than impressive thoracic mobility. There are, however, some things you can do that will give you the…

When you want to add a significant amount of muscular size to your frame, what you do in the gym takes on a higher importance. Why? Because without the perfect training stimulus your body won’t have the incentive it needs to start laying down the new lean muscle tissue that will transform your physique. This four-week plan has been specifically designed to push your mind and your muscles out of their comfort zone to trigger that muscle-building response. It’s a tough plan, but hugely rewarding if you’re serious about adding size.…

1 INCLINE DUMBBELL BENCH PRESS Sets 4 Reps 10 Tempo 2010 Rest 60sec TARGETS Chest, triceps, front shoulders • 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 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 WIDE LAT PULL-DOWN Sets 4 Reps 10 Tempo 2011 Rest 60sec TARGETS Lats, biceps • Position yourself on the machine with a double shoulder-width overhand grip on the bar.…

1 BENCH PRESS Sets 4 Reps 10 Tempo 2010 Rest 60sec TARGETS Chest, triceps, front delts • Lie on a flat bench, holding a barbell with a wider than shoulder-width overhand grip. 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, lower the bar until it touches your chest around nipple-level. • Press the bar back up powerfully to straighten your arms and return to the start position. • Don’t “bounce” the bar on your chest at the bottom of a rep. 2 SEATED ROW Sets 4 Reps 10 Tempo 2011 Rest 60sec TARGETS Upper back, biceps • Position yourself on the machine with your…

The kettlebell swing is one of your best gym weapons for high-intensity intervals as a “finisher” at the end of a weights workout to improve cardiovascular fitness and torch fat. And they’re just as good at building strength and power, according to research from the Journal Of Strength And Conditioning Research. Subjects were tested for their half-squat one-rep max and their best vertical jump, then assigned a training plan of twice-weekly 12-minute kettlebell swing sessions of 30 seconds’ work, 30 seconds’ rest, or the same amount of jump squat training, which has already been shown to increase power output. After six weeks the kettlebell group reported a 9.8% increase in maximum strength and a 19.8% improvement in vertical jump height, which was similar to the gains seen in the jump…

1 Build a V-shape torso with your body To grow a bigger back you don’t need to go heavy with the weights. In fact bodyweight exercises, such as the inverted row (pictured), are better at recruiting the back muscles than barbell moves – and with a far lower injury risk. Find out more p75 2 Boost your mood with a beer A cold pint after a long day can raise your spirits, but it’s about more than just the booze buzz. A certain compound in beer, which comes from malted barley, mimics the feel-good hormone dopamine to lift you mood. Find out more p17 3 Get leaner faster with smoothies You may not think to put chilli in a fat-loss smoothie, but capsaicin – the compound that gives chillies their…

If you want to perform as well in the bedroom as you do in the gym, make sure your fruit bowl is fully stocked. Eating more citrus fruits, such as limes and oranges, can reduce your risk of erectile dysfunction thanks to their high concentration of flavanones and flavones, two antioxidant compounds linked to improved heart health and better blood flow, according to a study from the University of East Anglia. Other fruits can also keep your juices flowing: blueberries, cherries, blackberries and blackcurrants are all high in anthocyanins, another antioxidant with proven blood flow benefits.…

Have you ever wondered why a pint of lager after a successful day tastes so good? It’s not just the alcohol giving you a beer buzz, but your brain’s reward centre being triggered by a compound found in malted barley, according to research from the FAU, a university in Germany. This found that hordenine, one of more than 13,000 food components the scientists examined, acts similarly to dopamine in triggering feelings of good mood. However, all alcohol is a depressant and too much of the amber nectar too often can lead to poor mood and low feelings, so stick to a couple of beers no more than a couple of times a week to get the feelgood factor without any of the negatives. NUTRITION FEEL GOOD WITH FISH One of…

Elegant? Functional? Glitzy? Tasteful? A watch gets you noticed, so make sure you’re making the right impression. Here’s our pick of the best formal wristpieces around…

Pre-shave prep To avoid damaging your skin, shave after a hot shower or after wetting your face with hot water. It opens the pores, cleanses the skin and softens hairs for a closer shave. Face scrub Once or twice a week, use an exfoliating scrub to help remove dead cells, excess sebum (oily excretions) and residues from the skin surface. It will give you a closer shave. Lather Shaving brushes help generate a rich and warm lather to soften and lift the beard, open pores, bring sufficient moisture to the skin and help exfoliate gently. Perfect shave Always start by shaving with the grain – ie in the direction of hair growth. Shaving against the grain first can cause ingrown hairs, irritation and razor burns. Moisturising This step is often…

1 Squat Stand tall, holding a barbell across the back of your shoulders with your chest up and abs braced. Bend at the hips and knees to squat down until your thighs are at least parallel to the floor. Push through your heels to stand back up. Do eight reps. 2 Lunge Keep the barbell in place with your body tight. Take a big step forwards with your left leg, then lunge down until both knees are at 90°. Push through your front foot to return to the start. Alternate your leading leg and do four reps each side. 3 Bent-over row Reposition the bar so you’re holding it with both hands in front of your body, arms straight. Hinge forward from your hips, keeping your chest up and back…

“Moving the biceps and triceps through a full range of motion is essential for building the biggest possible muscles“ DON’T GO TOO HEAVY “Your arms take a beating when you go heavy on back and chest days, so you don’t need to lift heavy weights when training the biceps or triceps directly,” says Ventura. “In fact, I like to go light but do a lot of reps. Take biceps curl – at the end of a session I use a pair of light dumbbells to do 60 biceps curls without rest to get a huge pump. You can do it with cable rope triceps press-downs too - it’s a great arms-building finisher to end a workout.” HIGH REPS FOR STARTERS “You can also start your session with one of these…

To build a cover model body is one thing, to maintain it all year round is quite another. But in his role as the UK’s highest-profile Optimum Nutrition ambassador, as well as two-time WBFF World Physique Champion, Shaun Stafford is constantly tweaking the key training variables: exercise selection, weight used, sets and reps per move, the time he spends doing each set and the rest he takes between them. “You have to keep your muscles guessing as to what’s coming next to build and then maintain muscle mass, because if your body is in its comfort zone it’s very hard to keep making physique or performance progress,” says Stafford, who’s also performance director of City Athletic in London (cityathletic.co.uk). “It’s not always about lifting the heaviest weight you can for…

“High-intensity strongman-style drills are highly effective for getting leaner and fitter, and they make training much more fun” REDUCE THE WEIGHT “As I’ve got older I focus more on using lighter weights but I do more reps per set so I still get the ideal stimulus to build muscle,” says Rowland. “Lifting as heavy as you can is fine when you’re young, but over the years there’s wear and tear on the muscles and connective tissues, and it pays to lift smarter to limit your risk of injury.” PICK PAIRS OF MOVES “I love doing supersets and working out which two exercises to do back to back. Sometimes I go for antagonistic supersets, so a chest move and a back move, or it can be a complementary superset, such as…

THINK LIKE A PRO “If you want to be speedy, first get stronger. Build strength in your glutes, legs and core, as well as improving your hip, knee and ankle strength and mobility, and working towards better flexibility. Start to think like an athlete and you’ll start to perform like one.” KNOW YOUR LIMIT “You don’t have to smash every run. Intense interval sessions and long runs are important pillars of a training plan but too much too often will fatigue you physically and mentally. Include some comfortable steady-state work and recovery runs to give your mind and muscles adequate recovery.” THE NEED FOR SPEED “Elite runners do a lot of speed work, and to run a fast marathon you need to be running fast 10Ks. Hill running (both up…

ADIDAS ULTRABOOST PARLEY Take steps to save the seas with the new UltraBoost Parley. Each pair saves around 11 plastic bottles from entering the world’s oceans, because the Primeknit upper is part-made of reclaimed plastic. There’s something in them for you too, because they contain Boost technology that puts a real spring in your step. £149.95, adidas.co.uk…

Ever since William Kellogg invented cornflakes to curb a nation’s libido (true, Wikipedia it), cereals have been hugely popular. Not because they’re the best breakfast for building muscle, boosting brainpower or keeping you focused throughout the day – but because they’re convenient and delicious. And while omelettes are fine, occasionally you’ll crave a big bowl of something a bit like cornflakes in the morning. We’ve assembled a breakfast buffet that’ll keep you firing all day. 01 GO KETO Even if you’re not looking to go full keto (see p64), healthy fats will keep your brain online through the toughest email session. “Put flaked coconut, sliced almonds, chia seeds, hemp seeds, ground cinnamon, cacao powder and coconut oil in a mixing bowl to combine and then spread it on a baking…

How to do the workout This is a six-move session made up of two straight sets then two supersets. Do all reps of move 1, sticking to the sets, reps and rest shown, then do all sets of move 2. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B to blitz your upper body. Working one main muscle group per workout – known as a body-part split – might have been the gold standard for the golden age of bodybuilding, but if you can only train a couple of times per week you need a more efficient approach to get maximum bang for your buck. This six-move session targets all your major upper-body muscle groups, using different angles and rep ranges…

GOAL This plan has you training four times a week for four weeks with one simple aim: to add lean muscle quickly and efficiently to transform how you look, feel and perform. To make this a reality, you’ll work all your major muscle groups each week, because regularly hitting your biggest muscles with the heaviest weight possible is the most effective way of building new muscle tissue, and creating the ideal conditions for your body to burn fat. Making major changes to your body in a month requires you to follow the plan to the letter, and to use the heaviest possible weight you can manage safely for all the sets and reps. SPLIT The workout splits in this four-week plan are very easy to understand. The first session of…

1 FRONT SQUAT Sets 4 Reps 10 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Hold the bar across the front of your shoulders, holding it either in your hands with elbows forwards and upper arms parallel to the ground, or with your arms crossed. • Stand with your feet at least hip-width apart and your toes pointing slightly outwards. • Keeping your elbows up, chest up and core engaged, squat down until your thighs are at least parallel to the floor. • From this bottom position, drive through your heels, pushing your knees out to the sides, to return to the start. 2 ROMANIAN DEADLIFT Sets 4 Reps 10 Tempo 2011 Rest 60sec TARGETS Hamstrings, glutes • Stand tall with your feet shoulder-width apart, holding a barbell…

1 EZ-BAR BICEPS CURL Sets 4 Reps 10 Tempo 2011 Rest 60sec TARGETS Biceps, forearms • Stand tall with your chest up, abs braced and elbows by your sides, using an underhand grip to hold an EZ-bar with your hands just outside your hips. • Keeping your elbows tucked in to your sides, curl the bar up, stopping just before your forearms reach vertical. • Pause in this top position for one second, squeezing your biceps hard. • Slowly lower the bar back to the start position. 2 EZ-BAR TRICEPS EXTENSION Sets 4 Reps 10 Tempo 2010 Rest 60sec TARGETS Triceps • Lie on a flat bench, holding an EZ-bar above your chest with straight arms. • Keeping your elbows locked in position pointing to the ceiling, slowly lower the…

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If you want to increase your testosterone levels, we recommend going for a walk. A farmer’s walk, that is, where you pick up a load and carry it for a set distance or time. According to a study in the Journal Of Strength And Conditioning Research, when subjects did sets of strongman exercises to failure, they experienced a higher post-exercise testosterone spike than a control group who did a mixture of strongman and hypertrophy-style training. The exercises included a tyre flip, chain drag, keg carry, Atlas stone lift and farmer’s walk. Unless you’re training at a strongman facility, you may struggle to do some of these – but the farmer’s walk is accessible to all and it’s one of the most effective exercises you can do. Back health expert Dr…

Taking a daily multivitamin supplement can be a cheap and easy way for you to make up for any nutrient gaps in that day’s diet – but if you’re popping these pills with the idea that it’ll reduce your risk of a heart attack, stroke or other cardiovascular diseases, you’re wasting your time. That’s the verdict from a major new report published in the American Heart Association journal, which analysed the results from 18 studies involving more than two million subjects and examined the link between vitamin supplementation and heart health. Addressing the key triggers of heart disease – obesity, exercise, diet, high blood pressure and unhealthy cholesterol levels – has a far greater impact on improving life quality and longevity than a multivitamin, although the authors were quick to…

Replacing a white onion with a red one not only adds colour to your culinary creations, it also provides your body with some powerful anti-cancer compounds, according to the journal Food Research International. Red onions have a particularly high concentration of quercetin, a flavonoid that kills cancer cells, as well as being high in quercetin-supporting anthocyanins, which give certain fruit and veg a distinctive dark red or purple colour. Add diced red onion to soups, pasta sauces and casseroles, or have it raw in a salad. 12 The number of weeks an onion can be stored at room temperature. However, its anthocyanin levels start to decline as soon as it’s picked…

Less concerned about what your watch says and mor focused on features and reliability?We’re confidenty you’ll find something you like in our round-up of the best sports watches…

“People fixate on rep count and rush their sets but time under tension is more important, so sets should be between 40 and 70 seconds” MAKE SETS LAST LONGER “One of the most important factors in hypertrophy, or muscle mass growth, is how long each set lasts,” says Stafford. “People fixate on rep counts and rush their sets, but the time your muscles are exposed to tension from the weights is more important. You want your sets to last between 40 and 70 seconds. So a set of ten reps needs to have a 3010 tempo, with the three seconds being a slow and controlled eccentric, to hit that magic 40-second mark.” USE THE RIGHT WEIGHTS “To add muscle mass quickly you should ideally be lifting at around 80-85% of…

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One of the best ways of hitting your fitness goals is being good at avoiding injury lay-offs. That’s because consistency is one of the most important factors in determining your progress, and any injury will interrupt your training schedule. One simple way of reducing your injury risk is to do some soft-tissue work in the form of foam rolling. “Applying pressure to trigger points in your muscles with a foam roller improves recovery by boosting blood flow and restoring elasticity quickly,” says David Arnott, co-founder of top London gym evolve353 (evolve353.com). “Start with a soft roller. If you start using a roller that is too hard you will come off it more tense than you started. You want to be able to relax the muscle you are massaging.” The best…

Q What results can I expect to see after doing this four-week plan? A Everyone is different and your results will be based on many personal factors, such as your age, training experience, body fat levels and more besides. But if you follow this plan to the letter, and stay positive, focused and motivated every time you step into the gym to push yourself hard every session, you will make huge changes in both how you look and feel by the time you complete this plan. Q What weight should I lift for each exercise? A Use a weight that allows you to only just complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light.…