Innholdsfortegnelse for June 2019 i Men's Fitness UK

If you train in a gym then listening to your own music makes a lot of sense, and not only to drown out the filth blaring from the facility’s tinny speakers. You’ll know from experience that listening to your favourite tunes elevates your mood and can make time go faster, but it also makes hard training easier, according to research from Sheffield Hallam University. Subjects cycled on a stationary bike either in silence or with music, and those cycling in time to the beat required 7% less oxygen to do the same work as the sound-deprived cyclists. Do your better-body ambitions a favour by compiling a workout playlist, including plenty of high-tempo tracks for maximum motivation.…

Eating more omega 3 fatty acids – found in fish, nuts and seeds – can make you more successful. That’s the findings of new research published in the journal NeuroImage, which examined the blood levels of 32 key nutrients, including omega 3. It found that higher levels of the essential fatty acid correlated to a more efficient frontoparietal network, which is response for focus, attention and engagement in goal-oriented behaviour. Under Armour TriBase Reign Designed to provide gym-floor stability without compromising flexibility, this shoe is the perfect partner for CrossFitstyle workouts or when lifting to your max. £105, underarmour.co.uk FITT Cube If you lack room for a home gym consider the space-saving FIIT Cube, which contains resistance bands and other kit so you can work all your major muscle groups…

PLANTRONICS BACKBEAT FIT 3100 The latest incarnation of the excellent BackBeat FIT range is the lightweight 3100, which has been built to maintain serious sound quality even when the going gets tough. The earphones are wireless, fit snugly over the ears and stay put however quickly you change direction. The waterproof, sweat-proof finish also makes them ideal for off-road challenges, such as obstacle race training. They’ll also let in some background noise even while the music plays, which is particularly useful if you’re running outside and need to hear traffic sounds. £129.99, currys.co.uk JAYBIRD TARAH PRO If you’re an ultra-endurance runner with a demanding approach to music quality and a lax approach to organisation, then this is the pair for you. It offers a whopping 14 hours of play time…

A lot of guys with long hair don’t know what to do with it so they always wear it in a bun or some sort of ponytail. If I had long hair I would probably wear it up 90% of the time, but I understand that you don’t spend all that time growing it to just wear it up so it looks short. My advice for a guy with long hair who doesn’t know what to do with it would be don’t do too much. Sometimes letting it dry naturally gives you the best look. We can sit there for ages trying to style it and dry it to make it not look feminine but if you’re running a brush through it and styling it, that’ll often have the opposite…

1 WALKING IS OK Every trail runner is confronted with it sooner or later: a steep climb where you simply have to walk. In fact, a practised trail runner will often prefer to walk rather than run uphill. This way they save their strength, because usually there is more than one climb. It’s your heart rate and breathing, not the average speed on your sports watch, that tell you whether your pace is right. Message to road runners: walking on trails is normal and nothing to be ashamed of. 2 KM, D+ & D- In trail running the letter D indicates the level of difficulty. D stands for denivelation, which is the difference in height between two geographical points. This designation exists in two variants: a positive (D+)…

DURATION Teams of 4, 25-minute time cap Each team member has to achieve their best three-rep max on each of the three lifts: Deadlift Overhead press Bench press EXPERT TIP “As the saying goes, ‘Only the strong survive’!” says Marchon. “There’s no hiding in this one, but make sure you get your warm-up sets on point to prime your body for some max-effort lifts. Rush things and you’ll fall short of your potential but equally if you take things too conservatively, you’ll do the same.” MOMENT OF TRUTH “Figuring out how much time to dedicate to each discipline will be crucial. Opinions within the team may differ here but work together and form a good strategy.” TRAINING HACK “Strength and more strength. Prioritise your compound exercises and get strong…

When you’re dehydrated, it’s impossible to perform at your best – even a 1-2% reduction in total body water levels is enough to impair both physical and mental performance. So what’s the best approach to ensure you stay fully hydrated and reach your full potential? New research suggests that your water intake should match the fluids lost through exercise, and not simply rely on you drinking according to your thirst, according to the Medicine And Science in Sports and Exercise journal. It found that simply drinking when thirsty led to a dehydration level of 1-3%, whereas drinking a set amount like clockwork kept levels stable to improve athletic performance thanks to “lower thermoregulatory strain and greater sweating responses”.…

Onions contain a flavonoid called quercetin, which will help to combat exercise-induced inflammation to speed up your post-training recovery. They also contain a variety of useful nutrients such as vitamin C, vitamin B6 and copper. Ginger has a reputation for promoting good digestive health and the science backs that up: in some studies it even outperformed over-the-counter drugs at combating motion sickness. You can add it to smoothies for a health hit. Mushrooms contain a good dose of energy-giving B vitamins, particularly vitamin B12. And here’s an extra tip: if you want to retain the mushrooms’ nutrient value once you get home from the supermarket, make sure you keep them in the fridge.…

If you’re still doing static stretches before a run, it’s time to reassess your warm-up if you want to run faster for longer. That’s because new research found that doing five lower-body static stretches - where you fully extend a muscle and hold it in this stretched position for up to 30 seconds or longer – in a 16-minute warm-up impairs running performance and increases the energy cost of running. In the study, published in the Journal Of Strength And Conditioning Research, non-stretching subjects ran on average 200m further in a 30-minute treadmill run than those who had stretched.…

One of the simplest and most effective ways to increase your strength is to train using an upper-body and lower-body split, which means you devote one session entirely to upper-body moves and focus another on lower-body exercises. It’s easy to follow and allows you to select moves that complement each other because it makes sense to train antagonistic (opposing) muscle groups such as quads and hamstrings. We’ve also included a full-body session to balance out your training. Do each session once a week for four weeks, leaving at least 48 hours between workouts, and aim to increase the load you lift slightly each week. WORKOUT 1 UPPER BODY 1 Overhead press Sets 4 Reps 6-8 Rest 30sec With your feet shoulder-width apart, position a bar on your upper chest,…

CARDIO CIRCUIT 1 Jog for 5min to warm up, then do five rounds with no rest. Rest 2min between circuits. 1A SKIP Time 2min Flick your wrist to generate the swing and keep your jumps light and low so you don’t expend energy unnecessarily. 1B SHUTTLE RUN  Reps 5 From a standing start, run to a target 20m away and back. 1C BEAR CRAWL  Distance 20m Reps 10 Stand 20m from a target. Get on all fours with your legs bent and walk forwards to the target. Turn and walk back for the next rep. CARDIO CIRCUIT 2 Do eight rounds of the following with no rest. 2A SQUAT THRUST  Time 20sec Get into the top press-up position. Jump your legs forwards into a tuck so they’re under your chest,…

When it comes to training, the simple ways are some of the most effective. So instead of looking for the latest fancy exercise variation, we suggest that you focus on executing the basics to perfection and using subtle adjustments that give you a big return. One deceptively simple way to train that will have a huge impact on your progress is to use pyramid sets, where the rep count goes up and then comes down. When you take this approach, your central nervous system is activated by the big lifts at the start of your session, and your capacity to lift increases so you’re usually able to lift more in the second and third set of an exercise than you were in the first. Then, once you’ve hit your strength…

When you’re struggling with stress, working long hours and short of time and energy, going for a run can be the furthest thing from your mind. But summoning up the strength to lace up your trainers and pound the pavement should be a priority because running can help your brain deal with stress, as well as protect your memory. Research published in the journal Neurobiology Of Learning And Memory found that running mitigates the negative impact of chronic stress on your hippocampus, which is the part of the brain responsible for learning and memory. While stressed subjects who did not exercise saw their synapses weaken, those who faced stressful situations while exercising had no weakening of these brain-connecting neurons. 230% Sprinting isn’t only good for protecting your brain and blitzing…

When you need a change of scenery from the weights room, lace up your trainers and take your training outside. You’ll get more out of it than removing the frustration of waiting in line (again) for the squat rack – in fact you’ll reap a range of mental health rewards, including greater feelings of energy and enthusiasm and lower levels of anger, anxiety and negativity, according to the journal Environmental Science And Technology.…

Get a memory boost We’d all admit to making mistakes when tired, but the impact can be severe. In memory-performance tests at Michigan State University, subjects who were sleep-deprived showed a 15% failure rate when re-tested the following morning, whereas a well-rested group exhibited a failure rate of just 1%. Be more sociable Even been told you got out of the wrong side of bed? A lack of sleep is to blame for your bad mood. Research from the University of California found that the brains of sleep-deprived subjects display heightened activity in areas that deal with perceived threats from other people, with a simultaneous shutdown in areas that encourage social interaction. Stay calm Not getting enough sleep makes you tired, sure, but research proves it also makes you angrier.…

GET A BRAIN POWER SURGE Next time you have a big task to complete and need to perform at your best – such as a test or interview – schedule in ten minutes of exercise time as part of your preparations. That’s all it takes to get a 14% boost in cognitive performance, according to research from the University of Western Ontario. It’s thought exercise increases blood flow to parts of the brain involved in focus and problem-solving. BOOST YOUR MEMORY If you want a short-term memory boost, your ten minutes of physical activity doesn’t need to be strenuous: spending that time doing yoga or tai chi or simply stretching is enough of a stimulus to improve the connectivity between your brain’s hippocampus and other areas to improve memory processing…

WORK OUT SMARTER! Orangetheory Fitness’s hour-long interval-based classes are an extremely efficient form of exercise, delivering benefits more quickly than typical cardio workouts. Just two weeks of HIIT can improve your aerobic capacity as much as six to eight weeks of endurance work! BURN MORE FAT! An Orangetheory Fitness session allows you to burn more calories during and after your workout, which is more effective for fat loss than long, slow endurance training, and great if you want to get in shape for a wedding, holiday or big race. INCREASE SPEED AND STAMINA! Bursts of fast running, rowing and floor work condition your muscles to work more economically at higher speeds so your body learns to burn lactic acid more efficiently - allowing you to exercise harder for longer. You…

Your sturdy, capacious wheeled suitcase is perfect for holidays – but for a weekend away it’s overkill. Pack with efficiency and style with a smart bag that’s designed for a short stay.…

DURATION Each team member completes four one-minute workouts For male elite teams the stations are as follows: 1min 30in (76cm) box jump-overs 1min 22.5kg alternating arm dumbbell snatch 1min 40kg stones over wall/jump over wall 1min 100kg power bag drag shuttles EXPERT TIP “Each event in this zone requires a maximum effort for 60 seconds,” says Marchon. “You’ll need to work hard and fast!” MOMENT OF TRUTH “Each part requires a high level of coordination, skill and strength. All well and good until fatigue sets in…” TRAINING HACK “Focus on explosive power and power endurance. Your ability to repeat dynamic contractions will be key.”…

Chilli and lime prawns SERVES 4 INGREDIENTS • 200g glass noodles • 1 carrot, peeled and cut into fine strips • 1 cucumber, peeled, seeds removed and cut into fine strips • 1 large red chilli, seeds removed and cut into fine strips • 100g bean sprouts • 100ml sesame oil • 400g peeled tiger prawns • ¼ bunch fresh Thai basil, roughly cut • Sesame seeds DRESSING INGREDIENTS • 2tbsp light brown sugar • 2tbsp fish sauce • 1 large red chilli, seeds removed and finely chopped • 60ml lime juice • 1 garlic clove, peeled and finely chopped TO MAKE 1 For the chilli dressing stir the sugar, fish sauce and lime juice in a bowl to dissolve the sugar. Stir in the chopped chilli and garlic, and…

Cauliflower, although oranges usually get the vitamin C glory, can give you all of your daily dose of the nutrient (about 80g will do it). When you cook cauliflower you also improve its ability to bind to stomach acids, which helps to stabilise blood cholesterol levels. Milk is a great source of protein, which is vital when you’re training hard. You’ll also be helping your bone health, because milk contains plenty of calcium. It will also assist the signals that travel between your muscles and brain to aid muscle contraction. Paprika contains lots of vitamin A to help your eyesight, and also provides vitamin E to assist blood vessel function. The red spice also gives you a good dose of iron, which plays a crucial role in energy production, so…

If you’ve only got a little time to train but a big ambition to build a stronger, leaner and more functionally fit body that’s ready to deal with everything life throws at you, then this workout is the answer. It’s a six-move circuit that will work all your major muscle groups thoroughly and it will also burn more body fat faster thanks to a lack of rest between exercises – which means it will get your heart and lungs pushing hard to supply your muscles with the oxygen they need to perform to their full potential. The best bit? You only need a set of dumbbells to complete the session. And don’t worry if the pair gathering dust in your garage is too light: simply increase the number of reps…

Earlier this year I was on the cover of the February issue of Men’s Fitness, having completed an eight-week training and nutrition programme that helped me lose fat quickly and add lean muscle across my body. I had transformed not only how I looked, but more importantly how I felt. Since appearing on the cover I’ve had a lot of emails and questions on social media from people who want to make major changes to how they look, feel and perform by doing their own better-body challenge, but are prevented from doing so by one significant obstacle: they don’t know how to start. START STRONG If you sounds like you, then you have my sympathy. In many ways the first step on a transformation path is the hardest one to…

Cardiovascular disease is one of the biggest killers in the UK, but your risks can be reduced by getting regular exercise and following a varied and wholefood diet - which can include alcohol. Previous research has shown that people who drink a moderate amount of alcohol have a lower incidence of heart problems than those who abstain or drink a lot, and red wine has the maximum heart-helping benefits. That’s because a study, published in the journal Atherosclerosis, found that only red wine provided protection against oxidative stress on the circulatory system, whereas beer and vodka offered none. Other benefits include an increase in high-density lipoprotein (HDL) or “good” cholesterol, a decrease in platelet aggregation and an increase in insulin sensitivity, which have been attributed to the ethanol content in…

The more you train your biceps the bigger they’ll grow, right? Not necessarily. A workout plan that limits the amount of training time spent on the biceps and dedicates more of it working the other major muscle of your upper arms, the triceps, is the smartest way to build bigger and stronger arms, according to new research. Subjects did three types of workout over the course of three weeks, with at least seven days between sessions. The first workout was dedicated to two “pulling” movements, seated rows and preacher curls; the next was a “push” and “pull” session of bench presses and preacher curls; and the final workout was just curls. The outcome of doing a push-pull split was a 6% increase in peak power output and a 5.1% increase…

To get your testicles operating at maximum efficiency you need more nuts. That’s according to new research, which suggests that eating 60g of mixed nuts (almonds, hazelnuts and walnuts) a day significantly improves the quality and function of sperm. It’s thought that high levels of omega 3, folate and antioxidants such as vitamin E, selenium and zinc were behind a 16% improvement in sperm count, a 4% boost in sperm vitality and a 6% rise in sperm motility over the 14 weeks of a study published in the European Society Of Human Reproduction And Embryology journal.…

ADIDAS ULTRABOOST 19 Adidas has reconstructed its most famous shoe, going from 17 components to just four to create a lighter, more responsive trainer for maximum energy return. There’s a 20% improvement in midsole boost, the 3D heel frame cradles the foot on impact for greater stability in each step, and the Primeknit 360 upper provides complete support without sacrificing comfort. £159.95, adidas.co.uk ASICS METARIDE If your runs are measured in miles rather than minutes you need a shoe that is light, comfortable and cushioned, and returns more energy from each step for a more economical run. The MetaRide ticks these boxes and, thanks to a upgrade of Asics’s highly-regarded FlyteFoam sole, provides a slick transition from heel to toe to keep each stride smooth and maximise energy return. £225,…

IF YOU’RE THINNING ON TOP, WHAT ARE THE BEST STYLES TO GO FOR? For thinning hair there are a couple of rules. The first is that you want to emphasise length on the top. Cutting the hair all one length, unless it’s very short, will normally expose the thinness on the top. The sides and the back of your hair you tend to never lose – that’s how male pattern baldness works. So when your hair’s thinning, or at least going through the start of that process, you want to keep the sides very short and tapered and allow length on the top to give the impression that your hair is fuller, thicker and longer. ANYTHING ELSE TO BE AWARE OF? Well, at the same time, leaving the top too…

DURATION Teams of 4, 25-minute time cap Teams of four have to complete all the reps, distance or time on each station before moving on to the next station: 200burpees Run 1,600m Row 2,000m AirBike for remaining time for maximum calorie burn EXPERT TIP “Teamwork is the name of the game for this workout,” says NFG workout creator Ollie Marchon. “Participants will need to split the workload up effectively to manage individual fatigue and ensure that each member pulls their weight.” MOMENT OF TRUTH “Endurance work requires pacing, so it’s important not to go out too hard too fast! Try to find a pace you can maintain and focus on smooth transitions and continuous breathing.” TRAINING HACK “Familiarise yourself with common pieces of conditioning equipment such as rowers, bikes…

DURATION Teams of 4, 25-minute time cap The below equates to one complete round. Complete as many as possible in the time: 1teammembercompletesa lap of half the pitch 1 team member moves a RAZE PWR Bale (30kg) from sideline 1 to sideline 2 and sprints back to sideline 1 1 team member moves a RAZE PWR Keg (40kg) from sideline 1 to sideline 2 and sprints back to sideline 1 1 team member moves a RAZE PWR Stone (50kg) from sideline 1 to sideline 2 and sprints back to sideline 1 1 team member sprints from sideline 1 to sideline 2, picks up RAZE PWR Bale and returns it to sideline 1 1 team member sprints from sideline 1 to sideline 2, picks up RAZE PWR Keg and returns…

Prawns contain a compound that has been shown to help the nervous system and the neuromuscular system, which is ideal if you’re embarking on a new training regime. You also get your entire RDA of selenium, which aids thyroid function. Chilli doesn’t just give your food a fiery kick, it also provides heart health benefits by inhibiting damage to good cholesterol and helpful fats in the blood. It’s also been shown to have a positive impact on pain relief, immunity and stomach lining health. Carrots in the diet can reduce your chances of suffering from cardiovascular disease. The popular belief that they help eye health also has some credibility – some studies have shown that carrot consumption can cut glaucoma risk.…

There’s a common fear in weights rooms around the world that if you don’t neck your protein shake within 30 seconds of your final biceps curl, all your hard work will be wasted. This example may be silly but it stems from a legitimate concern – the idea that when you take on nutrients has an influence on their effect on your body. I like to break the subject of nutrient timing into three parts: timing for the week, timing for the day and timing around your workout. The first of these concerns the distribution of your macronutrients throughout the week. If you do carb cycling or have a re-feed day, for example, that might involve different levels of nutrient intake. Timing for the day means how many meals you…

DON’T SPLIT BY BODY PART Change your training style to include more than one body part. Supersetting upper- and lower-body moves will increase your heart rate with no impact on the second muscle group, all the while increasing your heart rate and burning more calories. ALWAYS AIM FOR MORE Keep track of your workouts and try to improve. Rather than training until you can’t lift your arms, get a programme in place: aim to do more reps, lift more weight or complete your workout faster. Progressive overload is more than just lifting more weight for a few reps. INCREASE YOUR FREQUENCY Hit each muscle group with two to three exercises two to three times a week. You will see a huge difference in your recovery and most likely muscle growth…

MF editor Joe Warner used the New Body Plan Plus system to get into cover model shape in just eight weeks. It’s a personalised exercise and nutrition programme designed to help you build a stronger, leaner and fitter body and comprises a customised training programme based on your fitness experience and goals, and a meal plan – complete with recipes – to lose fat and build muscle without giving up the foods you love. MF readers can get their own personalised plans for just £97, a saving of £50 off the full price. Simply go to newbodyplan.co.uk, click on Personalised Plans and enter code mf50 at the checkout! NEW BODY PLAN PLUS THEORY All the details of how your plan works, plus detailed information and insight on training theory, how…