Innholdsfortegnelse for August 2019 i Men's Fitness UK

Super-subs – players who come off the bench to turn a match on its head – are commonplace in the world of sport. But while I’d love to say my own introduction to Men’s Fitness led to an instant impact, unfortunately the change came too late in injury time (press week) for any real difference to be made on this issue. However, clumsy analogies aside, I am incredibly excited to be taking the magazine forward. Credit for this one, though, should go to Christina Neal, who put together these pages, all of which are designed to help you lead the healthiest, happiest life you can. From the depression discussion on page 28 – featuring the frank admissions of two men who have had their own struggles with mental health –…

LESS STRESS According to research published in the journal Frontiers, men are more susceptible to the depression-inducing effects of long-term stress. And if you’re desperately trying to press pause on that pressure-cooker feeling, making sure to get the recommended daily allowance of magnesium (which is 350mg for men), could form part of the solution. This is because the mineral helps to regulate levels of the hormone cortisol, which is elevated by stress. BETTER SLEEP Struggling to get enough slumber time? Increasing levels of magnesium could help to improve your sleep routine, as the micronutrient helps to balance levels of the neurotransmitter GABA, which promotes sleep. MORE ENERGY Next time you hit the weights room, ditch your pre-workout coffee for magnesium-loaded foods. The mineral is an important co-factor in energy production,…

MEN’S INTENT COMPRESSION SHORT SLEEVE T-SHIRT Beachbody, £65, amazon.co.uk AMERICAN T-SHIRT Jockey, £14, jockey.co.uk CUSCO T-SHIRT Sergiotacchini, £35, sergiotacchini.com YELLOW AND BLUE STRIPED T-SHIRT Topman, £18, topman.com PURE COTTON PRINTED CREW-NECK T-SHIRT M&S, £12.50, marksandspencers.com DICKIES BARKSDALE T-SHIRT Dickies, £25, dickieslife.com ALL OVER PRINT LITE T-SHIRT Superdry, £24.99, superdry.com NEW ERA NY YANKEES T SHIRT JD Sports, £25, jdsports.co.uk PARROT PRINTED CREW NECK T-SHIRT Gieves and Hawkes, £85, gievesandhawkes.com BOUCLÉ-STRIPE COTTON-JERSEY T-SHIRT Mr Porter, £75, mrporter.com TECH LITE CREWE COOK CREST T-SHIRT Icebreaker, £65, icebreaker.com CCC LOGO T-SHIRT Canterbury, £18, canterbury.com…

RORY NICKLIN, 26, LONDON “I’ve suffered with mental ill-health from around the age of 17. I was actually suffering with depression, but it took me a while to realise it. I had no experience of dealing with it before and had never been educated on mental health illnesses whatsoever. It wasn’t until I went onto the NHS website and looked up symptoms that I realised what was happening. “I managed to get the support I needed, but when I was 21 at university I began suffering with depression again. This time there was a lot going on in my life and it really took hold of me. I began self-harming and was even planning my own suicide. That took me a while to get over and to be honest I…

castletriathlonseries.co.uk Castle Triathlon offers a range of dates, race distances and locations, as well as separate running and swimming events for those who want to work on just one discipline. beginnertriathlete.com What it says on the tin: lots of info, tips and tricks for those just starting out in this weird and wonderful sport. triathlete.co All the latest in gear, nutrition and races. britishtriathlon.org/get-involved/coaching/coach-finder If you’re after a certified coach, run along to British Triathlon.…

Waking up and smelling the coffee has become the workout warm-up of choice for growing numbers of gym goers, endurance sports enthusiasts and athletes of all levels. Three out of every four athletes will have consumed caffeine before taking part in a training session or competition event, according to one Spanish study, carried out to determine the extent of caffeine usage among athletes after it was removed from the World Anti-Doping Agency (WADA) list. That’s not necessarily a humble cup of ‘Smoky Joe’ they’re using for a pre-performance pep-up, either. Caffeine, in the form of bespoke sports supplements drinks and gels, is a multi-million pound business in its own right. “Athletes who don’t drink caffeine-rich drinks on a daily basis gained a greater performance benefit when they did reach for…

"In this game-changing method, the muscle growth is triggered by the frequency – not the intensity or volume – of the workout" Gym myths are the modern weightlifter’s confusing version of ‘fake news’. Despite unprecedented access to professional expertise and scientific research, the everyday gym-goer now also has to contend with waves of online pseudoscience and locker room legends which have crystallised word-of-mouth fitness myths into so-called training truths. But if you build your workouts on hollow foundations, you’ll not only miss out on some of the most interesting and effective ways to train, you will never achieve the gains you deserve. To help fight fiction with fact, we detonate ten gym myths with the help of personal trainer Scott Laidler (scottlaidler.com), whose authentic advice has transformed the physiques of…

The speed of your results will depend on whether you’ve been in good shape for most of your life and have recently lost fitness or put on a few pounds, or whether you’ve been overweight or unfit for a while. The guidelines below will help you plan your approach. Then all you need to do is review your progress regularly to establish whether or not you’re on target, ahead of schedule, or need to allow yourself some extra time. IF YOU’RE SLIGHTLY OVERWEIGHT 6 MONTHS Begin with 1-2 training sessions a week for 4 weeks, increase this to 2-3 training sessions for 8 weeks and then focus on 2-4 training sessions each week for 12 weeks. IF YOU’RE MODERATELY OVERWEIGHT 9 MONTHS Begin with 1-2 training sessions a week for…

Looking at him, you wouldn't know Luke Grainger endured a childhood deeply affected by obesity. But for the full-of-life personal trainer, food was once a confusing and damaging aspect of growing up. "I was always the biggest kid," he says, "but it was different back then. My mum and dad had no idea what was bad and good food. They were children of parents who went through the war and whatever you had on your plate, you finished it! That was drilled into me. "I did zero exercise and was highly motivated to eat. Incredibly addicted to food, I was obsessed with where my next meal coming from. I don’t even think I knew what hunger was; when I was bored I used to eat. I ballooned." AWAKENING "I was…

When you first think about taking up cycling, your individual priorities and where you live will have the greatest impact on the type of bike you choose. If you’ll be riding mostly in the city, you might opt for a hybrid style bike; if you’re serious about your fitness, your first thoughts might lean towards a road bike. But if you think that mountain biking is only for those who live in rural, hilly areas, think again. Mountain biking is a fantastic way to head off the beaten track, and there are plenty of opportunities to do that wherever you live. If you’re in a city, you can explore parks and riverside towpaths, and from towns and villages you can explore fields, trails and hills that would defeat other modes…

“It’s actually productive to factor time in for recuperation” 1 Figure out your reasons why Ask yourself why exactly you want to stay fit, get strong, eat better, or be healthier. Ask ‘why’. If, for example, you want to do triathlon to get fit, why do you want to get fit? One reason could be a desire to keep up with your kids, in which case you know you’re doing a triathlon to be an energetic dad – and there’s your motivation for training, for the times you want to do anything but. 2 Share your workouts It’s all too easy to skip a session when you’re the only person who knows about it. Sharing goals with pals or on social media can help you stay on track when enthusiasm…

1 Tap into heat therapy Alternating temperatures in the shower could speed up recovery time: cold water helps to flush out lactic acid, while hot water relaxes the muscles. Try one minute of cold water, three of warm, and repeat four times. 2 Take the plunge Hit the pool or go for a quick jog to help tired muscles feel better. It’s thought that low-intensity cardio can help to reduce tissue inflammation that causes pain after an intense session in the weights room. 3 Get your fill Protein sources like tofu, eggs or chicken breast, along with carbs like sweet potato and brown rice, power up recovery, while omega-3-rich foods like oily fish and nuts can reduce inflammation.…

There’s much debate about nutrient timing and meal frequency around exercise. Generally speaking, when you eat your food is nowhere near as important as ensuring you hit your energy needs and macronutrients over the whole day. Your muscles are not going to dwindle if you skip a meal (e.g follow intermittent fasting) or don’t eat every two to three hours. So long as you eat enough protein every day and combine it with the right training, you won’t lose muscle. That said, if you’re serious about building muscle and want to get the most out of your workouts, there may be some benefit to increasing your meal frequency – particularly when it comes to protein. For example, there’s a fair amount of evidence that eating protein before and after your…

Increasingly accessible and widely shared, the stark statistics relating to the state of men’s mental health can no longer be brushed aside. In the UK, 12.5 per cent of men are suffering from one of the common mental health disorders. Worse still, 76 per cent of suicides – over two-thirds – are by men. Until the age of 35, if you’re a man in the UK, the thing most likely to kill you, is you.1 People suffering from depression can display a wide range of symptoms, which are classified as being either mild, moderate or severe. Like any mental illness, however, depression is complex and not easily defined, and it’s possible for one person’s depressive episode to shift from mild to severe and back again. Depression can develop without distinct…

Chicken, California Walnut & grape salad INGREDIENTS ½ ciabatta, torn into bite-sized pieces 100g California Walnut Halves 1 tbsp extra virgin olive oil 100g low-fat natural yogurt 1 tbsp chopped chives 1 tbsp white wine vinegar 100g rocket 200g roast chicken breast, shredded 150g red seedless grapes, halved METHOD Preheat the oven to 200°C, Gas Mark 6. Place the bread and walnuts on a baking tray and toss in the oil to coat, season and bake for 10 minutes until golden. Mix together the yogurt, chives and vinegar, then season. Place the rocket on two plates, drizzle with a little dressing, top with the croutons and walnuts then scatter over the chicken and grapes. Drizzle the remaining dressing over the salad to serve. CHEF’S TIP This is a great way…

Both Lindsay and Lovell suggest that personal tastes and tolerance levels will influence how much caffeine you have and which format to take it in. “I’m a double espresso person, I prefer the more natural caffeine intake than supplement gels,” says Lindsay. An effective amount of caffeine can be around 0.3mg / per kg of bodyweight. “But users may get excellent effects using less than this,” he says. “A Pro Plus tablet is 50mg and two or three of these gives a good kick for most non-habitual caffeine users. A strong coffee can have the same effect.” Supplements used on events like endurance cycle riders to give an ergogenic boost can pack a much stronger punch.…

At one point or another, the curse of the plateau has cast a dark shadow over any regular gym-goer. It plays out like this: you consistently train for a while and begin to see steady results. You fill the sleeves of t-shirts that used to drape over your arms, and even squeeze into that pair of size 34 jeans your wife bought you – more than a little optimistically – three years ago. But then, as if overnight, progress grinds to a halt. Weeks turn to months, and still no change; despite doing everything you always have, you’re stuck lifting the same weights and looking the same way. But while baffling at first, therein lies the reason your fitness has flatlined: you’re not doing anything different. Read on to see…

Do a more active warm-up. Starting your workout with plyometric drills like depth jumps and bounds can boost your one-rep max, according to the University of Massachusetts. Measure your muscles. Scales won’t help you monitor your body transformation because you could be replacing fat with heavier muscle. Check your progress by measuring your bicep, thigh and waist size instead. Take longer rests. A study by Arizona State University revealed that for maximum strength gains you should aim for three minutes’ rest between sets. Eat carbs after your workout. You know protein helps to support muscle growth but eating carbs after training will lower your levels of the stress hormone cortisol to help prevent catabolism - the post-workout breakdown of your muscles. Get more sleep. Eight hours of quality snooze time…

Most people have a pretty clear idea of the results they’re after with their exercise and how they’d like to look, but is achieving an ideal body an option for everyone? 'Ideal', of course, means different things to different people, but is everything up for grabs for us all, or are there limits to what you can achieve with your training, based on the shape you’re born with? Since the 1940s, body types have been broadly classified into three types. There's the ectomorphs: lean and long, with difficultly building muscle. Then you have the endomorphs: big, often pear shaped, with a high tendency to store body fat. And finally, the mesomorphs: muscular and well-built with a high metabolism and responsive muscle cells. These are hugely broad descriptions and in reality,…

Fast from 8pm to about 11am. Late morning: Power smoothie of super greens powder, pumpkin seeds, chia seeds, coconut milk, avocado, frozen blueberries and vegan protein powder. Snack: An apple. Lunch: Eggs with salmon, salad and some protein bread with fancy organic peanut butter or some smashed avocado on sourdough toast. Snack: An apple. Dinner: A chicken stir-fry, salmon and rice, or chicken and rice. After-dinner: If I’m still hungry, I may have another smoothie or some pineapple.…

PEDALS, SHOES AND CLEATS Cleats are worth the effort, as they make for a more efficient ride. You can also adjust the tightness of the pedals to make it easier to release your feet when you need to. SHORTS Mountain bike saddles are more forgiving than those on road bikes, but it’s still worth investing in a pair of well-padded cycling shorts to soften the impact of bumpy terrain. GLOVES Other than your backside, the impact of the trail will be taken by your hands. Look for gloves that are well padded in the palm and have at least two pairs for different weather conditions. CYCLING TOP If you need to refuel on the go, you want it to be easy. Cycling tops with plenty of accessible pockets make it…

The box jump, like the rope swing or the tire flip, is an exercise not popular with masses. To lug a rarely used box from the corner of the gym and launch yourself onto it, repeatedly, is an act of defiance that speaks of a high-performance mindset. That, or the leg press is busy. Either way, box jumps aren’t just a good way to draw attention to yourself: done right, they activate the nervous system for gains in strength and size. While box jumps alone aren’t going to give you legs like Chris Hoy, performing them regularly – and even as a warm-up exercise before you get into your heavy lifting – will fire up your nervous system and stimulate the fast-twitch muscles neglected with low-intensity weightlifting. The result? You’ll…

Wake up, work out When it comes to working out, it pays to be a morning person, according to a new study published in the British Journal of Sports Medicine. The findings revealed that an early session such as a quick run or short bike ride boosted cognitive performance throughout the day. The study, led by the Baker Heart and Diabetes Institute and The University of Western Australia, showed that participants who were active first thing performed better in tests that included tasks like decision-making, attention span, visual learning, organising and planning, compared to their sedentary peers. Did you know? Sleep is a painkiller. In a recent survey conducted by Sealy, headache sufferers reported a 40 per cent improvement after a restful night, while 23 per cent noticed a reduction…

27 is the turning point for millennials’ health – in the US, at least. Researchers from the Blue Cross Blue Shield (BCBS) Health Index analysed data from health insurance claims for 55 million millennials, who were ages 21 to 36. Based on the insurer’s optimal health index of 100, the study found that the average score for millennials was about 95, and that overall health begins to decline at the age of 27 – much earlier than expected. Obesity, high blood pressure and diabetes are all factors that contributed to the decline. Speaking to Healthline, Dr. Aaron J. Friedberg, an assistant professor of internal medicine at The Ohio State University, said the findings showed an ominous trend: “I think this report reflects an approaching reality that due to increased illness,…

HOW YOU MIGHT FEEL Down, upset or tearful Restless, agitated or irritable Guilty, worthless and down on yourself Empty and numb Isolated and unable to relate to other people Finding no pleasure in life or things you usually enjoy A sense of unreality No self-confidence or self-esteem Hopeless and despairing Suicidal HOW YOU MIGHT BEHAVE Avoiding social events and activities you usually enjoy Self-harming or suicidal behaviour Difficulty speaking, thinking clearly or making decisions Losing interest in sex Difficulty remembering or concentrating on things Using more tobacco, alcohol or other drugs than usual Difficulty sleeping, or sleeping too much Feeling tired all the time No appetite and losing weight, or eating too much and gaining weight Physical aches and pains with no obvious physical cause Moving very slowly, or being…

Super Sprints or Mini Triathlons vary according to the organiser, but generally involve a 400m swim, 10K cycle and 2.5K run. So-called Sprint Triathlons are hardly what most of us call a sprint; they can take the average recreational triathlete anywhere between 70-90 minutes and consist of a 750m swim, 20K ride and 5K run. Olympic Distance Triathlons are, as the name suggests, the lengths covered by triathletes competing in the Olympic games. These are double the length of sprints: 1500m swim, 40K ride and 10K run. Half Ironmans consist of a 1900m swim, 90K ride and a 21.1K (half marathon) run. Ironmans task competitors with a 3800m swim, 180K ride and 42.2K (marathon) run – that’s about 12-16 hours of solid exercise. It’s such a badge of honour that…

Sadly, working out and going out don’t tend to complement each other all that well. Just as no one (literally no one) at the pub wants to hear about how many calories you burned at circuits earlier, your performances in the gym, or at your local parkrun, are going to take a big hit if you’re drinking too much on a regular basis. That’s not to say going teetotal is the answer – a drink with mates is important, not just to keep up a social life, but also to reduce stress levels and relax. That said, bringing your boozing into check is a sure-fire way to ramp up your progress, whatever your chosen form of fitness. Here are some very good reasons why… Alcohol is fattening. A pint of…

Caffeine has been credited with helping some to maintain a healthy weight, though there’s little in the way of hard evidence to say it’s an aid to long-term weight loss. “Caffeine releases stress hormones, which you need to signal fat burning,” says Lovell. “It’s also a central nervous system stimulant and a strong cup (double espresso) can speed up the body’s metabolism. But the key is not to use too much for too long, as you can always deplete the stress hormone system and get diminishing returns on caffeine use.”…

It's a tale as old as time/gym memberships: you hit the gym consistenly, five days a week, fuelled by that pre-workout that makes your fingers tingle and replenished by that post-workout shake you were told would guarantee 'serious gains'. You're feeling good, looking good, and lifting heavier than ever before. But then, suddenly, all that all changes – or should I say, nothing changes. You're not packing on any more muscle and you're not lifting any heavier weights. No matter how much time and effort you put in, you just can't make any changes. You, my friend, have hit the dreaded plateau. But don't cancel your membership and turn to a lift-free life just yet. Help is at hand in the form of these simple strategies for mixing up your…

“The squat allows us to work all three major muscle groups in one” The squat should be the staple of any workout routine. While exercises such as the leg extension, leg curl and hip thrust allow us to isolate our quads, hamstrings and glutes, the squat allows us to work all three of these major muscle groups in one – giving us more bang for our buck. The leg press also allows us to use all three of those major muscle groups, but it doesn't make use of the hip stabilisers or help to build great core strength, due to the machine providing that stability. Yet despite all of the benefits, the squat also comes with a greater risk of injury, and many people jump straight into the deep end…

Genetics play a huge part in what’s possible, but it’s not the entire picture. This is evidenced by family members, and even twins, who experience quite different results with their training programme. Individuals with similar body types can achieve widely varying results depending on their exercise history and how their body responds to training stimulus. Genetics is also no determinant of how focused you’ll be with your training schedule, how hard you’re willing to work, or how well you plan your rest and recovery. The only way to find out what body type you’re truly able to achieve is to think about the specific results you’d like to experience and when you want to see them – then experiment with a few different approaches to test what works best. Make…

Monday: 30 mins low-intensity steady-state cardio and a resistance session: Legs. Light mobility work in the evening. Tuesday: 30 mins of steady-state cardio and a resistance session: Chest and Triceps. Light mobility work in the evening. Wednesday: 30 mins of low-intensity steady-state cardio and a rest from the weights. I may do a 20-30mins HIIT session: MMA/boxing/Thai boxing/ conditioning work, such as skipping, pad work, bag work, throwing medicine balls around and sprints, etc. Light mobility work in the evening. Thursday: 30 mins of low-intensity steady-state cardio and a resistance session: Legs. Light mobility work in the evening. Friday: 30 mins of low-intensity steady-state cardio and a resistance session: Back, Biceps and Shoulders. Often, I’ll also go for a two-hour climbing session after work. Saturday: I’ll either rest, go boxing,…

Ride with a relaxed style. Sit upright, avoid tension in the shoulders and try to lean forwards from your hips – not your waist. Stand up for tricky terrain. Otherwise aim to ride seated as much as possible, using your gears to make riding easier. If riding in the wet, uphill on mud or loose gravel, either lean back if standing, or stay seated – otherwise you’ll have little to no traction through the back wheel, meaning no matter how hard you pedal you’ll go nowhere. Keep your cadence high, rather than slogging it out in a tough gear. Keep your breathing deep and regular. Check the terrain ahead – long, middle and close distance – and become an expert in anticipating what’s to come. The more prepared you are,…