Innholdsfortegnelse for April 2019 i Men's Fitness UK

I was in the gym the other week when one of the personal trainers took off his chain-branded T-shirt. I knew the guy was in good shape but I couldn’t believe my eyes. He was easily the biggest and leanest guy I’d ever seen in the place. His physique was solid muscle with next to no body fat. He looked like he was carved out of wood. What’s so weird about that, you ask? You’d expect a PT to look the part. True, but what surprised me so much was that I’d never seen this guy lift a weight. Not once. He stayed in the corner of the gym where the pull-up bar and dips bars are stationed. That’s where he got to work, mastering every single variation of bodyweight…

GO HARDER FOR LONGER Ever wondered why Survivor’s “Eye Of The Tiger” got Rocky moving? Research published in the Journal Of Sport And Exercise Psychology found that song lyrics and their associations can affect your emotional and physiological arousal, acting as a free and legal stimulant to keep you training harder for longer. So fill your playlists with the tunes that get you going for when the going gets tough. BREATHE EASIER It’s not just boxers who can benefit from a punchy chorus. A recent study at Brunel University found that participants who cycled in time to music required 7% less oxygen to cover the same distance as those who didn’t, suggesting that music can prolong your performance in the saddle. Just make sure you can still hear the traffic…

Aligning Swedish functionality with French style, Ron Dorff creates clothing with an athletic heritage that work equally well at the gym, at home or in the street. The watchwords: smart, sharp and timeless. With logos like “Discipline Is Not A Dirty Word”, the contemporary collection has been a big hit in the UK. The label has opened a second London store in Marylebone alongside its Covent Garden premises, as the demand for its signature athleisure gear shows no signs of slowing. Inspiration for the 2019 sportswear collection comes from New York in the 1990s. Prints like CITY BOY, RUSH and BIKER and the wide variety of graphics are based on iconic NY street signs. The swimwear collection, meanwhile, is inspired by the cult Los Angeles pool scene as painted by…

OILY FISH As well as helping you to build a leaner, healthier body, oily fish such as salmon will give your skin a boost thanks to their high concentration of omega 3 fatty acids, which has been shown to reduce dryness. They also pack a big hit of vitamin E, which will counteract the negative effect of free radicals produced during exercise. AVOCADO The creamy green fruit may help to protect your skin against sun damage, according to recent research. You still have to eat it, rather than slather it all over your skin. WALNUTS These nuts are high in zinc, which plays a vital role in repairing skin cells. They’re also rich in omega 3 fats, which is handy because it’s not always convenient to carry salmon fillets with…

The biggest and strongest man in my gym doesn’t lift weights. At least not in the conventional way of bench pressing a barbell or biceps curling a dumbbell. Because for Viktor Genov (pictured), a personal trainer at Fitness First Tottenham Court Road, correctly using his own bodyweight as resistance for press-ups, pull-ups and dips is enough to build big, strong and functional muscles. “A lot of people ignore bodyweight exercises because they think they’re too easy - but that’s because they take shortcuts to make them easier, whereas the key with bodyweight training is to always try to make the exercises harder,” he explains. “I love bodyweight training because it builds strength and control, increases muscle size and works all those stabilising muscles nobody ever thinks about.” Here are three…

“The pull-up is the key lift for upper-body strength, and I prefer the arched-back pull-up to maximise back muscle size and strength,” says Genov. “It is one of the very best ways to work to the lats, lower traps and forearms, and also recruits the middle traps, rhomboids and erector spinae muscles. Your lower back, glutes and hamstrings should also be engaged to keep your lower body from swinging back and forth.” As with triceps dips, you can start with band-assisted reps to build up strength, and then introduce additional weight when you need to. “Add weight when the reps you can do no longer fit your training goal,” Genov says. “So if you can do 15 reps but want to train for muscle so you need to be in…

Plan your week “You don’t need to come up with a detailed, hour-by-hour schedule, but spending a few minutes at the weekend planning what you hope to accomplish during the week ahead can be a great way to set yourself up for success come Monday morning,” says journalist and productivity expert Emily Price. “Divide the responsibilities you have for the week into specific days. This practice will give you a good idea of what your work week looks like, and it will help you to know whether or not you have time to take on additional projects.” Prep, prep, prep “Before you go to bed each night, set yourself up for success in the morning by prepping things you’ll need when you wake up,” says Price. “This can be as…

Last year I did something that, until very recently, I thought I’d never be able to do. I completed a body transformation programme, lost 10kg of fat in eight weeks and graced the cover of this magazine. I went from an overweight 37-year-old, stumbling towards dough-like middle age, to a lean and muscular fitness model. One of the reasons I succeeded was because I followed the right plan to the letter. I trained hard, I ate well and I pushed myself as much as I could. That part of things was pretty simple and also relatively easy for any else to replicate. The New Body Plan system I followed is available to anyone, and its training sessions are challenging but accessible. The meal plan isn’t restrictive or unsustainable – quite…

I had been going to the gym for many years and I’d had personal trainers. Nothing seemed to work. But when I saw Jon’s New Body Plan transformation I thought, there’s got to be something to this so I gave it a go. You see other people going to the gym and they don’t change, but here was someone who has actually done it. I felt motivated from seeing that it could be done. I thought I might lose a couple of kilos, tone up a little bit. But I thought, how much can you really do in eight weeks? As it turns out, quite a lot. My first reactions were that I loved it and I didn’t find it too challenging. I noticed changes around the third or fourth…

BEST FOODS FOR... A MOOD BOOST PORRIDGE OATS are high in alkaloids and flavonoids that boost the feelgood effects of the B vitamins in your diet. BRAZIL NUTS contain very high levels of selenium, a mineral that has been linked to improved mood. They’re also packed with muscle-building protein. BEEF provides plenty of iron, a mineral that can help to reduce tiredness and fatigue. It also provides high levels of zinc. EGGS provide tryptophan, an amino acid that the body converts into the feelgood chemical serotonin. They also provide a healthy dose of vitamin B, which boosts energy levels. SWEET POTATOES are packed with vitamin B6, which has been found to improve low moods and alleviate fatigue, plus they’re a great source of immunity-boosting vitamin A. BEST FOODS FOR... HEART…

“I love sandbags because they mimic real-life situations where you have to pick up and carry awkward objects, and they are a dynamic load that constantly shifts so you’re never limited to the same movement pattern as you are in the gym,” says Tracey. “They also work your abs muscles statically and dynamically at the same time, and force more of your stabilising muscles to switch on to help carry the load.” 1 Sandbag sprint OK, it’s more of a walk than a sprint, but the challenge is simple: pick up a sandbag and carry it for 400m. “A beginner should use a sandbag that’s 25% of their bodyweight, and an intermediate can use 50%, but once you’ve mastered it you can use 80-100%,” Tracey says. Pick up the bag…

DRINK MORE WATER A recent study from Germany showed a basal metabolic rate increase of up to 30% after participants drank half a litre of cold water. If you’re feeling hungry, have a glass of water and wait a while before you reach for the snacks, because people frequently confuse thirst for hunger. KEEP A FOOD DIARY According to the American Journal Of Preventive Medicine, those who kept a food diary in a 20-week study dropped twice the weight of the dieters who did not chronicle their food choices. DROP THE MEAL COUNT There’s nothing wrong with the “six small meals a day” mantra, but occasionally ditching it can reap rewards: according to the American Journal Of Clinical Nutrition, intermittent fasting can result in better insulin sensitivity and fat loss.…

When it comes to training, quality tends to trump quantity. That’s why, even if you only have ten minutes, you can still complete a useful training session. The key is to use the time that you do have as effectively as possible and keep the intensity of your session high. That means focusing on fat loss and either power or strength endurance. The following three challenges all involve working for the whole time period with minimal rest, so they will challenge your cardiovascular system as well as your muscles. Your mind will get a workout too, because they will probably be harder than any other session you do this month. In fact, by the time you’re finished you’ll be glad that you only had ten minutes. Challenge #1 Kettlebell snatch…

1 The simple trick for faster recovery To build a better body you need to train hard, eat smart and recover fast. And there’s a post-exercise drink that could be your secret weapon in speeding up the recovery process. But it’s less hi=tech than you might think… Find out more p57 2 Train to your top tunes to get fitter Silence the voice in your head telling you to call it a day by listening to your music when training. New research says that simply having a soundtrack can help you work out harder for longer – find out how it works in Updates. Find out more p12 3 Don’t skip breakfast if you want to be lean The jury is out on whether it really is the most important…

Enjoy a refreshing pint or a glass of fruity red after a workout? Sadly bars and barbells don’t mix very well. According to a Swedish study published in the journal Obesity , bingeing on alcohol decreases blood testosterone in men while increasing cortisol levels, which can contribute to the accumulation of abdominal fat. It has also been shown to lessen the effect of a workout. After a session alcohol interferes with your metabolism, decreasing the supply of fatty acids and carbohydrates and hindering post-workout recovery and muscle growth, according to University of Helsinki research.…

Aspinal Mount Street Tech bag Perfect for work or weekends away, this Italian calf leather bag can house a laptop and other gadgets in padded safety, and be personalised with two initials. £595, aspinaloflondon.com Original 172 by Seven Feet Apart trainers Your shoes are what people notice first, so walk the walk whether you’re rocking a suit, shorts or swimmers with these stylish and versatile sneakers. Available in four colours. £157, sevenfeetapart.com Bkool Smart Bike Ride some of the world’s greatest routes, including France’s Alpe d’Huez, or access 100+ different sessions from spinning instructors, all without leaving home. £1,199.99, store.bkool.com…

Don’t let the weather derail your plans. Today’s hi-tech outerwear pretty much guarantees you’ll stay dry when the heavens open, so choose your coat and head for the great outdoors.…

HIMALAYA BY CREED The perfect fragrance for adventurous men with lofty ambitions, this self-assured scent was inspired by the mountain range. £215 for 100ml PASHA BY CARTIER Like you, this scent is modern, deep and charismatic. The blend of lively citrus notes and mellow amber and cedarwood is a winner. £88 for 100ml EVOLUTION BY KINGS Kings is new a ethical brand on a mission to raise awareness around male mental health. This exotic fragrance is a confident way to announce its arrival. £39.99 for 50ml…

When I left school I was a skinny kid so I joined the gym and got some newbie gains. But life gets in the way, and I stopped training and lost my shape. The realisation came when I was on holiday with my wife and kids last summer. I was just sitting on the beach thinking, I look awful. I never thought this would be me. I don’t think I realised how much back fat or stubborn fat I had. I felt unhappy with what I’d let myself become and I just thought, this stops now. There’s no way I’m going to let this ruin the rest of my life. My daughter was starting school in the September and I didn’t want to be fat when I dropped her off…

When I saw Jon’s “before” picture, with his little spare tyre, it really resonated. I thought, that’s me. And then I thought, for eight weeks, is it going to kill me to try to change my life? I also thought, if I do this, I’m going to take myself out of my comfort zone and do it to the best of my ability. Overall I thought, what have I got to lose? I’ve been going to the gym for years and pretty much doing the same sessions. I’ve got a bit of muscle but it’s underneath a layer of fat. So I wanted to lose a bit of fat around my stomach and get a bit of definition – but in the end the results were beyond my wildest dreams.…

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. Visit newbodyplan.co.uk  to find out how you can start your own transformation…

START SIMPLE People tend to overcomplicate everything when they cook. If you’re not used to cooking fish, keep it simple. As a first thing to try, wrap your piece of fish in a bit of foil – with some stock or white wine and a few sliced onions – to make a sealed parcel and put that in the oven at 180°C/gas 4. When the whole thing puffs up into a nice firm parcel, it’s cooked. BUY FRESH Most large supermarkets now have a decent fish counter and if you can get fresh fish, that’s great. I wouldn’t go for frozen fish because as soon as it starts to defrost then the moisture and the juices come out. Chefs buy whole fish and fillet and portion it, but for day-to-day…

If you’re looking for one move that shocks your abs into getting stronger fast, there aren’t many as good as the plank. As an isometric hold - which means the muscles are under full tension without lengthening or shortening – it works the entire core region, targeting your abs, obliques and deep-lying support muscles as well as your glutes and lower back. But, dare we say it, static hold planks for time can be boring. Add in some dynamic movements, though, and you’ll get all the core-building benefits without watching the clock. Here are five of our favourites. ONELEG KNEE DRIVE HOW Start in a three-point press-up position with one knee bent and foot off the floor. Brace your core and keep it engaged. Dynamically raise your foot as high…

TRAPS If you’re already including shrugs in your routine to build an impressive “yoke”, make sure you’re doing them right. Leading US strength coach Jim Wendler suggests doing a couple of warm-up sets, then one all-out set of 20-50 reps. BICEPS Forget endless curls – muscle guru Chad Waterbury’s favourite biceps builder is the rope climb. “Any time you pull with your hands close together, there’s no way your back can take over,” he says. “Your hand is in a neutral position to target the brachialis as well, giving you a killer exercise.” No rope? Do pull-ups on a V-handle for the same effect. ABS Time to abandon the crunch. As with any other body part, you need to overload the abdominal muscles so they can grow. “I’ve seen the…

Updates What matters now If you’re going to use box jumps to improve your power output, make sure you limit the number of reps you perform each set. Study subjects who did ten sets of two reps with a ten-second rest between sets demonstrated greater power production, take-off velocity and jump height than those who did two sets of ten reps with 90 seconds’ rest between efforts. If your aim is to develop power endurance then higher-rep sets may still be useful – but if it’s all-out power you want, keep it short and explosive.…

HEAD TO THE GYM It’s not just your muscles that benefit from lifting weights: resistance training twice a week improves blood flow in the brain, according to a study in the journal Neurobiology Of Aging . MRI scans showed areas of the brain associated with memory were considerably more active in subjects who lifted weights than in those who didn’t. DRINK GREEN TEA A cup of green tea can inhibit destructive enzymes associated with memory loss and Alzheimer’s disease, research from Newcastle University found. The effect was also shown in black tea but benefits lasted only one day, whereas the protection from green lasted an entire week. Its antioxidant potency also protects the brain from free-radical damage. HAVE A SNOOZE A daytime nap of up to one…

We don’t need scientific studies (although plenty exist) to know that training in time to our favourite tunes is a surefire way of pushing through the pain barrier to run faster for longer. And Jaybird has made its new RUN XT wireless sport headphones with that goal in mind: premium sound with an ultra-comfortable fit, waterproof and sweat-proof, and 12 hours of play time. You can fully adjust your sound settings in the Jaybird app, and take voice calls or summon Siri while on the go. £159, jaybirdsport.com…

In most walks of life the more you put in the more you get back, and that’s certainly the case with the new UltraBoost 19. It’s designed to return 20% of the energy from every step to you – which, Adidas says, makes this the most responsive running shoe it has ever made. With the new Tuned Torsion Spring providing enhanced support on landing and a snappy transition into your next step, and the Primeknit 360 upper giving targeted support without sacrificing ventilation, it’s hard to argue. £149.95, adidas.com 17 Adidas deconstructed and rebuilt its latest UltraBoost trainer from 17 pieces…

You don’t need to own a mallet and a pony (or vast tracts of land in Argentina) to wear one of these classic shirts. Patterned or plain, collar up or down, a stylish polo will suit almost any occasion.…

British men are easily irritated. No, we’re not talking about knee-jerk social media responses. This is a skincare issue, and according to Gillette one-third of guys say they have sensitive skin, with respondents to the UK survey saying that redness and dryness were the most common symptoms. To counter that, the razor maker has created the new Skinguard Sensitive, which uses a protective comb between the blades to, well, guard your skin. The blades’ coating has also been upgraded to further reduce any ill effects. Gillette Skinguard Sensitive, £8.99 33% of British men say they have sensitive skin, according to research from Gillette…

“The dip is one of the best exercises for building triceps size and strength for a number of important reasons,” says Genov. “First, they allow for a great range of motion, which is critical to working a muscle fully. As a compound lift that causes shoulder extension and elbow extension, the dip also recruits more muscle fibres, and the movement pattern allows a big stretch at the bottom position as well as a big contraction at the top.” If you can’t do a full bodyweight dip, Genov advises starting with a band-assisted variation. “This will enable you to master the movement pattern and begin to build the strength needed to do the full move,” he says. “You can also make it easier by leaning your chest forwards and bringing your…

Context At any point in time, the first thing to consider is: what could you possibly do where you are and with the tools you have? If you can’t take action because you’re not in the right location or you don’t have the appropriate tools, don’t worry about it. Since context is the first criterion that comes into play when deciding on your next best action, context-sorted to-do lists prevent unnecessary reassessments of what to do. If you have a bunch of things on one to-do list, but you actually can’t do many of them in the same context, you force yourself to keep reconsidering all of them. If you travel to meet a client at their office and, on arrival, discover that the meeting will be delayed for 15…

I’m in the Navy, and I was away when I did the plan. I finished it on a Sunday and then on the Monday morning I flew back to the UK for two weeks off. I got off the plane at RAF Brize Norton and my wife and children were there. All three of them were like, “wow, Daddy, you’ve lost so much weight!” When I saw family and friends during those two weeks they said the same thing. It was just brilliant. The positivity was fantastic. While I was back I put my ceremonial uniform on to go down to the Remembrance Sunday parade and my wife was in fits of laughter because my trousers were a 36in waist and I’ve gone down to a 30in waist. I had…

I’m one of these guys who can put weight on quite easily. When I was younger I was never big. I was into sports but as you get older, that slides away. I had been to the gym on and off over the years but one day at work I realised I was breathing heavier than I should be going up some stairs and that’s what made me want to do something about it. You don’t realise the shape you’re in because you’re living day to day. Your mind is telling you that you’re 21 but you just become this middle-aged man all of a sudden. Jon’s story rang really true. He’s not that much younger than me and he’s a dad. I looked at the plan and it all…

CHOOSE THE BESTQ UALITY MEAT To cook a great steak, you have to start with the best ingredients. Buy your beef from a reputable butcher rather than a supermarket for the best quality. Ideally you want a 21-day hung rib-eye steak, nicely marbled and at least 3.5cm thick so it stays juicy when cooked. USE THE RIGHT COOKING OIL Heat a heavy-bottomed pan and add around 20ml of cold-pressed extra virgin rapeseed oil per steak. This oil is high in omega 3s and vitamin E, and doesn’t become unstable at high temperatures as olive oil does. Add garlic, rosemary and thyme to the pan too. SEAR YOUR STEAK FIRST Season the meat to your liking and place it in the hot pan, searing it for 30 seconds on each side…

“Ropes are fantastic for working your core because your abs need to be switched on and engaged for the duration of the work period,” says Tracey. “You also work through multiple planes - left to right, front to back, and up and down - which will work your abs through different angles and in a variety of ways to engage the muscles harder.” Full circle wave Stand tall, sideways on to where the rope ends are fixed, holding the other ends of the ropes in each hand with your hands together. Move your hands in a big circle clockwise in front of your body for 12 reps, then do 12 reps anti-clockwise. Turn around then repeat. Rest for 30 seconds and repeat three times. Two-point wave Start in the plank…

GOBLET SQUAT Strength coach Dan John uses the goblet squat to teach his athletes proper squat form: it ensures you’re keeping your chest up, makes sure your glutes are working and isn’t as hard on your wrists as the front squat. To try it, hold a dumbbell vertically against your chest, squat until your elbows touch the insides of your knees, and drive back up through your heels. Another option is the kettlebell rack squat, where the bells rest on the back of your forearms. FARMER’S WALK If your deadlift has stalled, chances are it’s your grip that’s holding you back. To fix it, pick up two dumbbells, walk 30m, turn around and come back. This simple but taxing exercise is a farmer’s walk. Aim to lift your bodyweight split…

Some people claim it’s impossible to burn body fat and burn muscle at the same time, believing that you have to prioritise one training goal over the other. That’s not the case – but to achieve both simultaneously, you have to start training smarter. This month’s Bodywork will get you doing just that because each week it combines two total-body sessions, taxing all your muscles to initiate the fat-burning process, with two upper-body muscle-building sessions, which will add lean mass across your torso. The result is that you will transform your physique by stripping away unwanted fat from across your middle while sculpting a bigger, stronger body. HERE’S HOW THE PLAN WORKS This month’s four-week workout is made up of four sessions a week. Workout one targets your chest and…