Innholdsfortegnelse for March 2019 i Men's Fitness UK

We all know someone who can eat whatever they want and barely bother to work out yet still maintain a lean and defined physique. This tiny minority of people are called one of two names: either genetic outliers, or another phrase which I should probably not commit to print. Those with “great” genes can get outstanding results with apparently very little effort; for the rest of us the reverse can seem true at times. And as we get older those incremental improvements come with an ever-greater effort cost. It’s easy to blame your genes for limiting your physique or performance potential – and even more so now with a rise in accessible DNA testing services that provide a complete overview of your genetic strengths and weaknesses. But as our in-depth…

DON’T RUSH IT If you’ve had a beard the skin underneath can be dry. Use a moisturising cleanser before you start shaving. If your skin looks really bad – sore and sensitive – I’d leave it one day before you shave to allow the skin to get its nutrients back. Moisturise in the morning, afternoon and evening and shave the next day. PREP LIKE A PRO Shaving preparation is key so it’s worth having a shower first to soften your hairs. The softer the hairs, the easier the shave ,and you’ll also add extra hydration to your skin. You don’t want to shave skin that’s dry because that way you’re going to rip your skin off. TOP TECHNIQUE Try not to use more than one or two strokes on any…

The Adidas Copa has a long and distinguished history of gracing the feet of some of the greatest footballers to ever play the game, including World Cup winners Zinédine Zidane, Franz Beckenbauer and Diego Maradona. While you’ll never be able to hit a ball as sweetly as Zizou, time a tackle like Der Kaiser or deceive a referee like Diego, at least you can now look the part with a pair of Copa 19+, the latest incarnation of Adidas’s classic series. The updated boot is black and “solar yellow” in colour, giving a futuristic slant to the brand’s classic design heritage. It’s designed to offer pitch-perfect touch with soft, seamless leather that allows for greater comfort and control, while the frame is engineered to maximise movement and agility. Back of…

It was originally designed to be worn before or after training, but the sweatshirt has evolved into one of the most versatile items in a man’s wardrobe. Layer up!…

The squat is sometimes known as “the king of legs moves” and, unlike most real-life kings, it truly earned that regal title. It works every major muscle in your lower body and, when you start to put a decent amount of weight on the bar, it even becomes a full-body move because you have to brace your core and contract your back muscles to keep your torso in the optimal position. In fact, it’s essential to create whole-body tension to make sure that you complete the move with good form. The first step to unlocking your strength potential is to put squats at the centre of your training programme. Once you’ve made the move a priority, your next task is to ensure that you become a master of the exercise’s…

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If you struggle with squats, doing the move with a kettlebell could be the form fix you’re looking for. The first step is to perform a goblet squat, where you hold one kettlebell by the horns at chest height. The load is in front of you, which means you create a natural counterbalance, making it easier to keep your torso upright. It will also help to prevent your heels rising off the floor and tipping you forwards. Once you’ve mastered that move you can progress to the kettlebell front squat, where you hold two kettlebells in the “rack” position (resting on your forearms at shoulder height). Using two kettlebells doubles the load, making it a great leg strength builder and all-round conditioning tool. If you want to put your new…

WHAT MADE YOU START THE NEW BODY PLAN? It was very simple. I was overweight and unhappy with how I looked and felt. My energy levels were low and my stress levels were high. That didn’t happen overnight. An increasing workload and a busy family life made me feel like I didn’t have time to train. I also saw a topless picture of myself on holiday that and I was like “is that what I look like?” Until then I’d been kidding myself that I was in all right shape. HAD YOU EVER DONE ANYTHING LIKE IT BEFORE? Never. I had never trained with the intention of improving my body composition and I’d never had anything resembling a six-pack. In my 20s I’d done a few races, and then I…

I’VE TRIED TO ADD MUSCLE IN THE PAST BUT FAILED. HOW DID YOU GET THE RESULTS YOU WANTED? The most important part of any body transformation challenge is to have a plan. Without one, all the motivation and determination in the world won’t be enough to deliver the results you want. Once you have a challenging but achievable plan you can fully commit yourself to your muscle-building mission to start making gains and build more and more confidence in your plan and your abilities. WHERE DO MOST PEOPLE GO WRONG WHEN TRYING TO BUILD MUSCLE? There are two main reasons that people struggle to add muscle. The first is that they don’t train hard enough or smart enough. To coax your muscles into growing you need to push them to…

STEP 1 Turn to a blank page in your notebook and write down every single thing you want someone to know about you. Don’t hold back – you’ll edit it down later. If you’re feeling stuck, ask yourself questions like: how do you stand out in your field? What benefit would you like to bring to the world? How will your current skills and experiences lead you to where you want to be? STEP 2 Now take what you’ve come up with and try to fit it on a square sticky note. This forces you to choose what information to prioritise and determine what’s not crucial to share in a first interaction. If you’re having a hard time narrowing it down, a good framework to use is simply: your job…

Lie on an incline bench holding a kettlebell in each hand above your shoulders, palms facing. Plant your feet on the floor and brace your glutes and core. Keeping your chest up and maintaining a slight bend in your elbows, lower your hands out to the sides, keeping your wrists strong and palms facing, until you feel a significant stretch across your chest. Squeeze your chest to raise the kettlebells back to the start. Start with a light weight until you master the movement pattern, then increase the resistance as you get stronger.…

Founded in 1895, sportswear brand Falke is German design and elegance at its best. And Falke’s new collection – inspired by the symbiosis found in nature, both between flora and fauna, and between humans and the natural world – brings you technical products and athleisure styles perfect for anything you want to undertake in 2019. Highlights from the collection include loose, stylish V-neck T-shirts, leggings, singlets and a half-zip shirt that ensures maximum moisture management. Lightweight running jackets will protect you from showers, while a jacket made with material that reflects cars’ headlights is perfect for running at dusk or dawn. It’s all made with German quality, craftsmanship and care – contemporary sportswear really doesn’t get any better than this. falke.com…

Prestige fragrances and quality tailoring are a natural fit, and the new collaboration between perfumer Jo Malone and bespoke tailor Huntsman Savile Row is a particularly appealing partnership. The four-strong fragrance set is Jo Malone’s first men’s collaboration and the selection of a partner with heritage to deliver contemporary scents results in a collection of timeless classics. The line-up includes a seductive amber and patchouli, a lively assam and grapefruit, a spicy birch and black pepper and an enigmatic whisky and cedarwood. £120 for 100ml…

Almost everyone who trains regularly wants to have a rock-hard six-pack. But the reality is that hardly anyone does. Why? The problem is rarely that they don’t train hard enough. More often it’s that they don’t train smart enough. The biggest misconception most people have when training abs is that more is better. But the time you spend working on your abs has very little impact on how long it takes you to get a six-pack. Just like every other muscle group, quality reps of the key moves are far more significant to your success than the quantity. This leads to the second most common misconception, which is that cranking out very high-rep sets is the only way to bring out your abs. The problem with both of these ideas…

MEAT MASTERCLASS HEAT YOUR MEAT Apart from tiny things such as squid, prawns and so on, protein cooks better if it’s at room temperature first. Jacob Kenedy, Bocca Di Lupo STOP SMOKING If you need a very hot pan because you’re cooking, say, a steak, add your oil after the pan has been heated to the required temperature or the oil will burn. Shirin Kouros, The Good Life Eatery SOAK AND SERVE If you perfect your marinades, meat will taste so good you won’t need a rich sauce. Blitz lemongrass, ginger, garlic, spring onions, coriander, salt and olive oil together in a blender for a perfect Asian-style marinade. Caroline Mili Artiss, The Gorgeous Kitchen USE THE SHOULDER Pork shoulder, or blade, is very versatile. It can be fried, or slow-roasted…

The best training programmes take into account the key variables for your goals. And if you want to get stronger, the key things to focus on are the weight you’re lifting and the volume (total work) you perform. Doing five sets of five reps is a great way to get the best of both. A five-rep set will simultaneously allow you to lift heavy while also completing a relatively high number of total reps. We’ve selected three moves for you to focus on and built workouts around them that will have a huge impact on your full-body strength. Do each workout once a week for six weeks, aiming to slightly increase the load on each lift every time you train. WORKOUT 1 SQUAT 1 Kettlebell goblet squat Sets 3 Reps…

WHAT IS NEW BODY PLAN PLUS? It’s a personalised exercise and nutrition programme designed to help you build the body you’ve always wanted in just eight weeks. It comprises a training plan based on your fitness experience and goals, a dedicated eight-week meal planner complete with recipes, and five “transformation tools” to accelerate your progress. HOW DO I GET MY OWN NEW BODY PLAN? Go to newbodyplan.co.uk and answer some questions about your goals, exercise history, activity levels, age, height and weight. This gives the New Body Plan experts a complete picture of where you are now and where you want to be. With this knowledge, they create a training and nutrition programme to your needs for the fastest possible results. HOW DOES THE TRAINING PLAN WORK? There are four…

SPLIT In this two-week training block the workouts follow a pattern. The first session of both weeks is an upper-body workout, which hits your chest, back, shoulders and arms. The second is a lower-body session, which targets your legs. The third session works your upper body again, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Aim to train on Monday, Wednesday, Friday and then Saturday or Sunday. STRUCTURE Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do…

SPLIT In this two-week training block the workouts follow a pattern. The first session of both weeks is a “push” workout, which hits your chest, shoulders and triceps. The second is a “pull” session, which targets your back and biceps. The third session works your legs, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Train on Monday, Wednesday, Friday and then Saturday or Sunday to give yourself maximum recovery time. STRUCTURE Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move…

The energising effects of a morning cup of coffee are known to sleep-starved adults the world over, but two new studies suggest that there are more benefits to drinking coffee than just helping you get out of bed. One is increased protection from brain diseases including Parkinson’s and Alzheimer’s, according to Canada’s Krembil Brain Institute. That’s because of compounds called phenylindanes that are formed during the roasting of coffee beans. These inhibit the coalescing in the brain of two protein fragments that is seen in patients with degenerative brain illnesses. Another is a reduced risk of heart disease and obesity, thanks to the caffeine in coffee. The stimulant promotes the movement of a regulatory protein into cardiovascular cells, enhancing their ability to function and preventing them from damage, according to…

Being a regular runner is one of the best ways to improve your cardiovascular system to keep your heart and lungs fit and healthy, as well as burn off body fat. And new research shows that there are brain benefits to being a pavement pounder too, because running mitigates the negative effects that chronic stress has on your hippocampus, the part of your brain responsible for learning and memory. Periods of prolonged stress weaken the synapses between neurons, causing a negative impact on your processing power – but running helps keep these connections firing, according to the journal Neurobiology Of Learning And Memory. “The ideal situation for improving learning and memory would be to experience no stress and to exercise [but] it’s empowering to know that we can combat the…

For people in pursuit of a bigger and broader chest, the bench press takes priority in most workout programmes. But the workload your chest must manage when pressing is always limited, especially if you have weaker triceps or front shoulders. In short, if you want a bigger chest, you need to isolate your chest muscles. Enter the incline flye. Not only does it target the chest, it also creates a big stretch across your pecs and allows them to move through a greater range of motion, all of which are key factors in increased muscle growth. Using kettlebells keeps the weight on the outsides of your wrists, enabling you to maintain the same angle in your elbows throughout to work your chest even harder.…

Whatever clothes are in fashion in any given season, you can always rest easy in the knowledge that they’ll be complemented by a classic pair of trainers like these. It’s time to treat your feet.…

VILLA AUSONIA BY CZECH & SPEAKE This scent captures the revitalising energy of the southwest coast of France, with a manly base and citrusy top notes. £125 for 100ml GUCCI GUILTY POUR HOMME Aimed at the man who likes to have fun, this vibrant new scent has a playful, beguiling side thanks to notes of lavender and patchouli. £52 for 50ml PACO RABANNE PURE XS NIGHT This fragrance isn’t for shy and retiring types. It’s bold, alluring and sexy, thanks to a combination of Asian and fiery notes. £74 for 100ml…

I’M STRUGGLING WITH CONVENTIONAL SQUATS. WHAT ALTERNATIVES CAN I USE THAT WILL BE EASIER TO PERFORM? “Try the sumo stance, which brings the glutes and adductors into the movement automatically and takes some emphasis off the quads,” says Hodzovic. “For most people, a sumo squat is also the most biomechanically advantageous squat. Your toes are out and your feet are wide, so you’ll find that by the time you get to the bottom of the movement, everything is really, really tight. That’s perfect for powerlifting because you drop into ‘the hole’ and you don’t really go too low before every single muscle is trying to fling you back out of it. “It also means you’re bringing your adductors into it, bringing your lower back into the movement, and making sure…

1 SUSPENSION PRESS-UP WHY Doing your press-ups holding suspension training handles allows your muscles to move through a greater range of motion to hit your chest, triceps and shoulders harder. It also forces your abs and lower back to work more to stabilise your torso. HOW Hold a handle in each hand with your body in a straight line from head to heels. The more upright you are, the easier the move is, so lower your chest towards the floor to make it harder. Keep your chest up and core engaged, then bend your elbows to lower your chest. Pause in the bottom position for a second, then press back up powerfully to the start. 2 LANDMINE PRESS WHY Working each arm independently is a smart way to achieve balanced…

You may not have noticed it, but the chances are your gym has a wooden stick made of dowel about an inch thick lying around somewhere. This simple tool is useful for practising the bar path of big lifts, and can also be used to add serious strength and power. “Using a stick can help increase your control through large ranges of motion,” says David Arnot, co-founder of London’s Evolve353 gym (evolve353.com). “The more control you have of your big joints, such as the shoulders and hips, the more mobility and stability your develop. Mobility and stability of a joint allows the body to produce greater power. “ The stick takes advantage of mechanical leverage to make it easier to overcome the body’s resistance to bending. “It’s a great addition…

New Body Plan Plus is your complete transformation guide, whether you want to burn fat or build muscle, because the eight-week training programme and meal plan is personalised to your exact goals. What’s more, your Plus Plan now comes with a pack of five “transformation tools” delivered direct to your door that will help along your journey to looking, feeling and performing better than ever from the moment you start your own New Body Plan. Here’s each element of the Plus Pack in detail and how they will help you. To save £50 on the full price of the plan, enter the code below at checkout when you visit newbodyplan.co.uk . NEW BODY PLAN PLUS THEORY All the details of how your plan works, plus detailed information…

TREAT EVERY SESSION LIKE IT’S YOUR LAST Imagine that every session you do is the last workout of the plan and that at the end of it, you’re going to have to step in front of a camera with your top off. If that’s what’s at stake, you’re less likely to coast. REST FOR SUCCESS It’s tempting to be generous with your rest periods – resting for 90 seconds, say, as opposed to the 60 seconds described in the plan. Resting for longer may allow you to lift a slightly heavier weight, which is good for the ego. But what’s good for the ego is rarely good for the waistline. Sticking to the rest periods will increase the energy demand (and therefore the calorie burn and fat loss effect) of…

FEEL THE TENSION For every rep of every set of every exercise, think about the muscle you’re working and lift at a controlled tempo rather than swinging the weight around. You may need to lift a lighter weight to achieve this. That’s fine. All that matters is you lift in the way that stimulates the maximum number of muscle fibres, because that’s what makes them grow. STAY IN THE ZONE If you want to listen to music in the gym switch, your phone to airplane mode so you aren’t tempted to check your emails or social media or to take any phone calls. You’ve got the rest of the day to get on with work or check the news, and the more focused you are each time you step into…