Innholdsfortegnelse for May 2019 i Men's Fitness UK

When asked to describe the perfect male physique, and the body they’d most like to have, most men will list a broader chest, wider shoulders and bigger arms. But the one body part that’s universally associated with a fit and healthy physique is a flat, lean stomach with hard and defined abs. A six-pack has been the pinnacle of male physical perfection, with associations of strength, vitality and virility, since the first stonemasons started chiselling away at lumps of rock to pay homage to their ancestors, leaders and gods. But in the thousands of years since six-packs became synonymous with peak fitness, not many men have been able to sculpt their own. In this special Abs issue of Men’s Fitness we’ve provided all the moves, tools and tips you need…

Good news for steak lovers: you don’t have to give up red meat – so long as you eat lean and unprocessed cuts alongside a Mediterranean-style diet high in fresh vegetables, fish and olive oil. That’s according to new research published in the American Journal Of Clinical Nutrition, which examined the link between red meat consumption and heart disease. All subjects saw improvements in their blood pressure and blood lipid levels – key indicators of potential heart problems – when following a Mediterranean-style diet, whether it included lean red meat or not. However, processed red meat has been consistently linked with causing cancer and is on the World Health Organisation list of carcinogens.…

BOOST YOUR MEMORY Coffee’s buzz comes from caffeine, but that brief high isn’t its only mental benefit: new research shows that the stimulant improves long-term memory. Subjects on an image-recall test who were given a 200mg dose of caffeine performed better than those given a placebo, according to research in the journal Nature Neuroscience. So try boosting your brain power with a well-timed coffee. PROTECT YOUR DNA A coffee can kick-start your day and one before training can improve focus, but the physical benefits of a couple of cups each day run far deeper – they prevent damage to your DNA. In a recent study published in the European Journal Of Nutrition, subjects who drank 500ml of freshly brewed coffee daily saw DNA damage decrease 23% over a control group…

Apart from jeans, is there any fashion item more universal than a long-sleeved shirt? Their clean, simple lines and sharp collars can make anyone look good. And our selection is full of style winners.…

Testosterone has acquired a dark reputation. You read about it in the news whenever an athlete like sprinter Justin Gatlin or cyclist Lance Armstrong is caught taking illegal steroids, which mimic the performance-boosting effects of natural testosterone. You see TV reports about drug abuse in gyms, with a 600% surge in the use of testosterone-aping steroids in some parts of the country. Even medical reports tend to have a negative slant: researchers have linked abnormally high levels of testosterone with everything from infidelity to aggression. The primary male sex hormone has unhelpfully become synonymous with toxic behaviour – the sinister hormonal force behind every reprehensible act committed by a male, from misogyny to sexual assault. But testosterone – which is produced in the testes and regulated by the hypothalamus and…

Do full-body workouts To build muscle it’s smart to train one or two muscles per session and hammer them hard, but to burn fat full-body workouts are best because you can work multiple major muscle groups, keep rest periods shorter and your heart rate higher, and work up a sweat, all of which increase energy expenditure during training and for many hours afterwards. Select a superset strategy Straight sets of a single lift will build muscle strength and size, but the rest periods needed are too long to burn fat. So do supersets instead, which are two moves done one after the other with minimal rest. Supersets can either target the same muscle group (such as the chest), antagonistic muscle groups (chest and back) or upper- and lower-body muscle groups…

Cut out trans fats “Trans fats are man-made fats that the body struggles to break down and use in an effective manner,” says personal trainer Olly Foster. “The liver tends to convert them to fat rather than energy, thus hindering your fat loss progress. Unlike good fats, which are naturally found in foods such as eggs, nuts and avocados, trans fats are typically found in pre-packed processed meals, fast foods and confectionery, so cut them out.” Eat protein for breakfast “My breakfast is based around quality protein and fats, regardless of what time I am training that day,’ says WBFF pro fitness competitor James Ellis. “I typically eat eggs or meat and nuts. Protein and fats are digested slowly, giving a very stable blood sugar release, and it keeps my…

One-pan Mexican eggs  SERVES 4 INGREDIENTS • Rapeseed oil • 3 red peppers, finely diced • 1 red onion, peeled and thinly sliced • 4 plum tomatoes, cut into wedges • 8 garlic cloves, peeled and thinly sliced • 1 jalapeño pepper, halved lengthwise • 12 fresh basil leaves • 2tbsp fresh marjoram leaves • 1½tsp chilli powder • 1tsp smoked paprika • 120g ricotta cheese • 4 large eggs • Salt and ground black pepper METHOD • Preheat the oven to 200°C/gas 6. • Heat 2tbsp oil in a large heavy saucepan over medium heat. Add the diced red peppers and red onion and cook, stirring occasionally, until softened and just beginning to brown. • Add the tomato wedges, garlic, jalapeño pepper, basil, marjoram, chilli powder and smoked paprika…

Pecans pack a powerful punch of nutrients, including manganese, magnesium, phosphorus, iron and zinc, as well as fibre, protein and B vitamins. And they’re a good source of monounsaturated and polyunsaturated fats, which keep your heart and brain healthy. Pumpkins are most popular at Halloween, but their seeds should be a food fixture all year round because they are incredibly nutrient-dense, with protein and fibre in good supply, and a decent daily whack of essential minerals including iron and zinc. Almonds are high in vitamin E, a powerful antioxidant that protects against cellular damage caused by daily life and keeps skin and eyes looking good and performing well. It also keeps your immune system working effectively.…

A lot of people will claim – rightly – that your abs get a good workout during almost every weight training session, even if you don’t train them directly. That’s because your abs support your torso and transfer power output between your legs and upper body when doing the big compound lifts (squats, deadlifts, overhead presses, pull-ups and dips) that should make up the bulk of your gym sessions. But to fully develop your abs into a bona fide six-pack, you need to make them work as hard as possible. And that means targeting them directly with some dedicated core workouts. That’s exactly what the three workouts on the following pages will do. HOW TO DO THE WORKOUTS Over the next six pages you’ll find three abs sessions. Each is…

The good news is that the final round of this workout involves doing just one rep of each of the six exercises in the circuit. The less appealing information is that to get to that final round you need to do nine others, starting with a circuit of ten reps per exercise. But back to the positive stuff – once you’ve done that opening round, you reduce the rep count by one each round. So as you get more tired, each round poses slightly less of a challenge. This allows you to keep the intensity high throughout the workout and it gives you a psychological carrot to take your mind off the lactic acid build-up. See, we’re nice guys, really. 1 SQUAT Reps 10 Rest 10sec START Stand tall…

Do you want to double your muscle size gains without any extra effort? Of course you do – so next time you hit the weights room, block out all external distractions to focus solely on the movement of your working muscles. Simply thinking about your mind-to-muscle connection, which is the communication pathway that your brain uses to tell your muscle fibres to fire, makes a phenomenal difference to the success of your session, according to new research published in the European Journal Of Sports Science. This found that subjects who did exactly that reported biceps muscle growth of 12.4% after eight weeks of training, compared with just 6.9% in the group that focused simply on finishing the set. The same gains were reported in the quad and hamstring muscles –…

If you want to cycle faster with no extra effort – and who wouldn’t? – then consider adding creatine to your daily supplement regimen. The organic compound, which is found naturally in red meat, plays a big role in improving energy efficiency in cells and is popular with bodybuilders – but new research suggests that, when taken with electrolytes, it can help you cycle faster. Subjects were split into two groups and tested for peak and mean power output during five 15-second sprints, with two minutes of rest between efforts. Then one group was given 4g of creatine with electrolytes each day for six weeks. When re-tested they recorded a 4% improvement in their peak power and a 5% increase in their mean power. The placebo group saw no improvement…

You’ve probably heard about the benefits of the ketogenic diet, a high-fat and low-carb dietary approach that can help reduce body-fat levels. But is it any good for building muscle? A new study published in the Journal Of The International Society Of Sports Nutrition suggests not. Men who followed an eight-week keto diet plan alongside a tough weight-training workout programme did lose body fat – both subcutaneous fat, which is found under the skin, and visceral fat, which is found around organs – but only maintained their lean muscle mass, without adding to it.…

Lower your stress levels “One constantly overlooked area that hinders fat loss is high stress levels,” says Ben Siong, founder of Australian Strength Performance. “Excess production of cortisol, the stress hormone, not only leads to fat storage around the midsection but also disrupts digestive function and nutrient absorption, causes muscle breakdown and impedes optimal recovery.” Consistency is king “What you do day in, day out over time is what really counts,” says Phil Graham, a performance nutritionist and personal trainer. “Your fat loss success is not determined by your best workout or the day you ate perfectly. Your success is measured by doing everything right on a consistent basis.” Avoid quick-fix solutions “You need a sustainable way to train, eat and think to lose fat effectively,” says physique coach Jamie…

Crunch reach Upgrade the crunch for the more challenging crunch reach. Start with your knees bent, your abs engaged, your torso off the floor, and both arms straight and pointing upwards. Crunch up and raise your hands as high as you can, and hold this top position for two seconds to really work your upper abs. Lower your torso back to the start slowly. Once you can comfortably do sets of 12-15 reps introduce a dumbbell for extra workload. Hanging knee raise To work the lower abs the lying leg raise is often used, but a better option is the hanging knee raise. Hang from a pull-up bar with your legs straight and knees together. Brace your abs, then draw your knees up towards your chest. Pause at the top…

Eggs are a fantastic source of protein, which is in the white, and heart-healthy fats, which is in the yolk. They also contain a treasure trove of vitamins: 10% of your RDI of vitamin D is found in an egg yolk, along with vitamins A, B6, B12, E and K. Peppers are a fantastic source of vitamin C: weight for weight they contain more than oranges. Vitamin C is an antioxidant that’s essential for the formation of collagen, a type of protein that keeps skin tight and looking young. Garlic is high in immune system-boosting compounds and anti-inflammatory agents that reduce the physical damage caused by stress, pollution, exercise and general day-to-day living.…

This three-part workout builds all-round strength that will mean you’re ready to take on any fitness challenge. It starts with a barbell workout featuring two supersets of big bang-for-your-buck classic exercises, allowing you to lift heavy weights and build a real base of strength. The second session is a kettlebell workout that will build your hamstrings and glutes as well as developing a rock-solid core and enviable grip strength - one of the keys to getting really strong. The final session is a medley of dynamic moves, consisting of walks and carries with various bits of kit that each pose a different fitness challenge. It also includes a battle rope move, which will fry your biceps and grip while melting away body fat. Do each workout once a week for…

There’s nothing more frustrating than reaching a max-weight plateau, because it will limit your strength gains. If that happens, give cluster sets a shot. A cluster set is one set of an exercise, but instead of only resting once all the reps are done you get mini-rest breaks between reps, allowing you to do more reps or lift closer to your max. In a new study published in the Journal Of Strength And Conditioning Research, subjects of equal squat strength did three sets of five squats at 80% of their one-rep max, with three minutes of rest between sets. Later they were tested again but did cluster sets with 30 seconds of rest between individual reps, with three minutes of recovery after each full set. They all saw big increases…

Let’s face it, no-one loves the warm-up part of a workout. But if you add a plyometric element to the start of your session, you’ll make it more fun and – according to a study in the Journal Of Strength And Conditioning Research – you’ll get more out of the rest of your session too. When subjects did a warm-up that incorporated jumps, they experienced a 39% increase in rate of force development over those who did a steady-state walk warm-up. Researchers found that the increase also helped subjects to generate force later in the session. QUALITY COUNTS When you’re doing plyometric exercises such as jumps and throws as part of your warm-up, make sure you do low reps (three to five per set is plenty), rest for at least…

Trying to find a good-quality suit at an affordable price is one of the great challenges facing every adult man. There’s good news on that front, though, in the form of Edit Suits. This fast-growing London brand offers high-quality suits and a personal and speedy made-to-measure service. Sourcing fabrics from the best European mills such as Ermenegildo Zegna, Dormeuil, Holland & Sherry and Vitale Barberis Canonico, Edit Suits offers a wide range of styles – including two- and three-piece suits – and keeps prices at a level that bridges the gap between high-street stores and Savile Row. Edit Suits is streamlining the process and cutting out the middlemen – just like many of the most successful technology companies – without compromising the quality. So next time you’re looking for a…

LA ROCHE POSAY TOLERIANE FOAMING GEL CLEANSER Part of a range designed to fix common skincare issues, this hypoallergenic gel will make your skin feel instantly calmer and smoother. £12.50 for 150ml SACHAJUAN BODY WASH The hair care master has turned its considerable talents to the rest of your body, with a new range that includes a body lotion and this body wash, which locks in moisture to your skin. £30 for 500ml STORIES BY ELIZA GRACE NO1 BODY WASH The scent structure imitates the brand’s new fragrance collection, with a sumptuous blend of amber, sandalwood and vetiver. It also contains soothing shea butter. £34 for 250ml…

CINNAMON It regulates blood sugar, though sprinkling it on your morning caffè latte still doesn’t justify having a muffin too. It also reduces total cholesterol levels and triglycerides – helpful for health as well as fat loss. BLACK PEPPER A substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, making the rest of your meal more worthwhile. TURMERIC Curcumin, turmeric’s active ingredient, reduces the formation of fat tissue by suppressing the blood vessels needed to form it. It’s more effective in the presence of dietary fat, so have lamb for your curry instead of chicken. CAYENNE PEPPER Capsaicin, the compound that gives peppers their heat, triggers the hormones adrenaline and norepinephrine, helping to regulate your heartbeat and breathing,…

Kirk Miller gets asked a lot of questions. And the majority of them are around how to get six-pack abs. While the questions used to come thick and fast face-to-face in gyms or at fitness expos, it’s now predominately online on Instagram (where you can find him @KirkMiller_). It’s a question he’s always happy to field, although his answer takes slightly longer these days because he’s far more interested in a holistic approach to health that focuses on the mind as much as it does the muscles. Because, as he explains over the page, once you’re in a better place mentally, the other pieces of the jigsaw quickly fall into place.…

Sweet potatoes contain a decent dose of the compound beta-carotene, which your body can turn in vitamin A to help eye health, keep skin healthy and strength your immune system. They are also a great source of vitamin C and the B vitamins. Chickpeas are full of fibre to keep your blood sugar levels stable and your stomach feeling fuller for longer. They are also packed with nutrients, including protein, iron and phosphorus, which plays a pivotal role in maintaining your energy supplies. Yogurt, like all dairy, is high in calcium, which keeps teeth and bones strong and also plays a part in keeping your heart, muscles and nerves healthy. It also provides of magnesium and potassium, which regulate blood pressure.…

It’s a good idea to create an extensive herb and spice cupboard. These are basically super-cheap superfoods, and there are a few that are especially worth putting in your rack because they promote brain power. Experiment with adding liberally to soups, salads, fish, meat and vegetables, as well as in smoothies (cayenne, ginger and turmeric all work well) and even as a natural flavour for your water bottle. GINGER The root may help enhance memory and improve key indicators of cognitive function, a Thai study suggests. Throw a 3cm chunk of fresh ginger into your smoothie or chop into curries for a cognition punch. SAGE This herb contains compounds that may help to sharpen the mind and improve memory and recall, and some people find that it helps with calm…

Do ten reps of the six dumbbell exercises in order without resting until you finish all the reps of the sixth and final move. For one-sided moves, do five reps each side. Rest for 60 seconds, then repeat the circuit, this time completing nine reps of each move. Reduce the rep count by one each round until you’re only doing one rep of each exercise. For one-sided moves, reduce the rep count by one each side every second round. Once you get to five reps per round reduce the rest at the end to 30 seconds.…

Usually when guys focus on their upper body it’s at the expense of their legs. But with this four-week workout, you don’t need to be guilty of neglecting your pins because you’ll work them during the two weekly full-body sessions included here alongside the workouts that target everything above the waist. The variables have been carefully calculated to also get your heart rate up, meaning you’ll get a great fat loss effect and give a defined look to your newly-crafted chest, shoulders, arms and abs. HOW THE PLAN WORKS In each week of this month’s four-week workout plan you’ll do four sessions, two of which (workouts 1 and 3) are whole-body sessions while the other two (2 and 4) focus on your upper body. The emphasis in all four workouts…