Innholdsfortegnelse for September 2019 i Men's Fitness UK

Men’s Fitness’ mission has always been to provide you with the most practical and instantly applicable information for living the fittest, fullest, happiest life you can. Somewhere along the line, though, ‘fitness’ became synonymous with lifting weights – and while there's no doubt going to the gym is how many of us choose to keep fit, many also take advantage of the big wide world of exercise opportunities that exists away from the weights room. This issue and those that follow, therefore, will seek to reflect the huge variety of options at your disposal for leading a life of health and happiness. Of course, looking good is part of that – the cover model physique is something we can all aspire to – but feeling good is of even greater…

Libratone has collaborated with Costas Karageorghis, a professor in sport and exercise psychology at Brunel University, and personal trainer Zanna van Dijk, to explore how a motivational playlist can be used to enhance physical performance. Professor Karageorghis, author of›Applying Music in Exercise and Sport, has devoted his career to researching the effects of music in sport and exercise, and how a carefully curated playlist can positively affect performance. Here’s what he’s found… The music should have an appropriate beat, with a pulse strong enough to tap your feet to.This will help you synchronise and get ‘into’ the music easier. Avoid music with long rhythmic lulls, unless planning to use the lulls to punctuate recovery during your exercise routine (i.e. use the lulls for respite). Bear in mind that the harder…

If you don’t notice or even know what shorts you regularly wear to train, you’ve got yourself a good pair. But although they’re a silent addition to your kit collection, you realise how important your shorts are as soon as you wear some that are ill-fitting or poorly made. Thankfully, the products on these pages ensure chafing and restriction are problems of the past. UA VANISH WOVEN SHORTS £36, underarmour.co.uk Under Armour kit is always reliable, and these shorts were made to make your workouts as comfortable as possible, featuring temperature-regulating Heat Gear tech and a breathable mesh detail. ADIDAS 4KRFT CLIMACOOL SHORTS £17.48, adidas.co.uk Lightweight, highly breathable and supremely comfortable, these are the best shorts we tested, featuring temperature-regulating Climacool and stretchy fabric that's made to move. ASICS ICON…

Richie Norton is the ex-rugby player turned 'yogi adrenaline junkie'. He started his fitness career playing rugby in the UK before moving overseas to New Zealand and the US, but for the past ten years he’s been working alongside sports professionals and some of the most respected pioneers of human performance. Today his day job involves getting actors movie-ready and athletes game-ready, experimenting with meditation, breathwork, callisthenics, capoeira and his beloved yoga. It’s been quite a transition – and one which was forced upon him. “I was in my mid-20s,” says Norton, “I’d suffered a combination of various injuries throughout my rugby playing years: my sciatica had become quite bad, I dislocated my jaw, suffered from concussion and had an MCL rupture.” The game had taken its toll on his…

Leaping across rooftops, being set ablaze and saving the world from various existential threats is all in a day's work for elite stuntman Bobby Holland Hanton. For the past seven years he's doubled for Chris Hemsworth as the hammer-wielding hero Thor in the Avengers films, but he's also graced our screens as Batman, James Bond, Tarzan, and various other all-action characters. During a rare break from filming, MF caught up with Hanton to discuss his relentless regime, super-sized diet and fearless mindset. Men’s Fitness You’ve travelled the world and worked with some of the biggest actors on the planet, and all because of an ad in the paper? Bobby Holland Hanton “Yeah I was a gymast at the time. I started gymnastics when I was four, and I competed…

You don’t have to be an elite athlete to benefit from testing biomarkers – anyone who trains hard and is looking for results will benefit. Carbohydrate availability before, during (if it’s an endurance training session over 90 minutes) and after is critical for optimal blood values, and therefore progression. The best source of iron is red meat, but other options include eggs, beans, fortified wholegrain cereals and green leafy vegetables – you will need to take vitamin C with plant-based sources to enhance absorption. The best way to check biomarkers is through a blood test. This can be done via your GP, but there are also a number of great private options like Forth Edge.…

Plyometrics involves exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power. These exercises are superb for anyone looking to improve specific aspects of their sport performance, such as sprint speed. They are performed with as much explosive force as possible, with a rep range between 3 and 5. Plyometrics can also be useful for those looking to improve their numbers in the three big lifts: squats, deadlifts and bench press. PLYO PRACTICE 5 MOVES FOR EXPLOSIVE POWER 1. PLYOMETRIC PRESS-UP Start in the top of a press-up position. Lower your body until your chest is a few inches from the floor. Push back up as explosively as possible so your hands leave the floor while your arms stay straight. As…

At the upper limits of human endurance –›think Ironman, ultra-marathons and the Tour de France – much is made of the power of the mind: conquer your thoughts, some say, and anything is possible. But new research has put pay to the idea that our endurance knows no bounds, with a study from Duke University suggesting that no matter what the activity, everyone hits the same metabolic limit: a maximum possible level of exertion that humans can sustain in the long term. Whether an athlete is competing for days, weeks or even months, researchers found humans can only burn calories at 2.5 times their resting metabolic rate. "There's just a limit to how many calories our guts can effectively absorb per day," said study co-author Herman Pontzer. Did You Know?…

Work Worries Half of dads can’t get flexible work, and it’s affecting their mental health, with over a third admitting they struggle to achieve a sustainable work-family-life balance. Sixty per cent of 2,000 men surveyed said they want employers to provide more flexible working, and almost half said improving paternity leave is ‘vital’.1 Advertising standards Men’s health and wellbeing platform Manual recently launched a campaign for better representation of male body image in the media, in an attempt to challenge unrealistic stereotypes. Eight men star in the campaign, including vitiligo spokesman Bashir Aziz, transgender activist Kenny Ethan-Jones, and the UK’s first plus-size male model, Ben Whittaker. Manual is calling on male-focused brands to champion men of all shapes and sizes. George Pallis, co-founder of Manual, told The Independent, “You would…

PULL-UP BAR Bargain buy: Power Bar 2, £25.48, amazon.co.uk Pull yourself together with the best upper-body bodyweight exercise around. RESISTANCE BANDS Bargain buy: My Protein Resistance Bands, £10.99, myprotein.com Great for firing up your glutes, quads and hamstrings ahead of a leg workout. AB WHEEL Bargain buy: Domyos Ab Wheel, £5.99, decathlon.co.uk Brace yourself and craft a core of steel with this brutally effective bit of kit. TRX STRAPS Bargain buy: Domyos Training 100 Suspension Strap, £14.99, decathlon.co.uk Strap in to build strength, balance, flexibility and coordination. KETTLEBELL Bargain buy: Bodymax 16kg Kettlebell Cast Iron, £27.99, powerhouse-fitness.co.uk Forge functional fitness with nothing but a cast iron weight and space to swing.…

TAKE A DEEP BREATH “Observe your breathing all day. Sit comfortably in a quiet place with your eyes closed and focus on your breathing without any distractions. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body. Let go of anything that needs your attention. Do one to two minutes of practice two to three times a day – soon mindfulness breathing becomes second nature.” CHEW WISELY “Focus on your food and how you eat it. Sit down, slow down, chew your food, notice the textures, shapes and colours, then, any smells and sounds. When you take a bite, notice the temperature, the texture and all the different tastes.” LOOK AROUND “When you’re moving, leave your phone alone and…

SLEEP AND RECOVERY Recognise how efficiently your body is recovering each night and how prepared it is to face the stresses of the day ahead. TRAINING TIMES The optimum times of day to train, to allow time for the body to unwind and prepare for restorative sleep. NUTRITION Understanding the foods that have a detrimental impact on recovery. TYPES OF TRAINING Learn how you should train depending on how recovered your body is. REDUCE STRESS LEVELS An improved fitness level helps your body efficiently react to, and recover from, stressors in daily life.…

Adiet of chicken, boiled veg and protein shakes might cover most bases, but just as your fitness will benefit from an ever-changing approach, a varied diet makes healthy habits easier to maintain. These meals, all featured in Anjula Devi’s Spice for Life, can be enjoyed as part of a ‘flexitarian’ diet, which basically translates to everything in moderation. “It’s good for our planet and it’s good for you,” says Devi – what’s not to like about that? QUICK AND EASY RUNNER BEANS AND BROCCOLI   “Broccoli is a fantastic source of vitamins K and C. It’s a really good source of dietary fibre, and a range of other key vitamins and nutrients.” INGREDIENTS 300g runner beans, stringed and shredded 150g tenderstem broccoli KEY SPICES 1 tsp cumin seeds 1 tsp…

1. KETTLEBELL GOBLET SQUAT MUSCLE GROUPS WORKED: glutes, hamstrings, quads, abs and biceps Hold the kettlebell upside down (by its horns) and pull your shoulder blades together to open up your chest. Tuck your elbows in so your forearms are vertical. Stand with your feet turned out slightly and a bit wider than hip-width. Take a deep breath in, drive your feet into the ground and squat, keeping your torso upright. Go as low as you can without your tailbone tucking under your backside. Pause at the bottom, then drive back up to the starting position. SETS: 3-5 / REPS: 12-15 / REST: 60 SECS 2. TURKISH GET-UP MUSCLE GROUPS WORKED: entire body Lie on the floor on your right side, with arms and legs bent, holding a…

PT PREFERENCE “I’ve had personal trainers in the past who weren’t as intense and sessions weren’t as gruelling, which meant the results weren’t there. Now I walk out of a session thinking I’ve really achieved something.” HEALTHY HABITS “Before I’d maybe do two or three unfocused sessions at the gym a week. But training four times a week, following a structured routine, has been a gamechanger.” TAKE THE LIFT “I didn’t see any major change in the past because I was doing a lot of cardio and not much else. You need to weight train.” PORTION CONTROL “This experience has shown me it’s definitely about portion control and measuring the amount of protein and carbs you get on board.”…

Skip It Good news for the run-shy: skipping is not only better for the joints – producing less than half the peak force on the patella and kneecap – it can also burn up to 30 per cent more calories (depending on intensity and duration).1 sun, sea and... scales To avoid piling on the pounds on holiday, US researchers have found a daily date with the scales can be an effective – if unappealing – strategy.(2) Of the 111 study participants, those who weighed themselves on a daily basis either maintained or lost weight during the holiday season. Nothing says relaxing getaway like knowing exactly how heavy you are. Step Too Far Step-tracking culture has been in full swing since the dawn of Fitbit, but a new study out of Harvard…

Comfort, performance and a touch of style: three things to look for in a training top. Personal preference comes into play, of course, which is why we’ve given you plenty of high-quality options to choose from. Take your pick from the tees listed below… BJÖRN BORG TEE £28, bjornborg.com Suited to summer, the Björn Borg›Tee is made from recycled polyester and, crucially, Hydro Pro material that’s designed to wick sweat away. The fit is regular and the top is lightweight enough to be worn whatever the weather or activity. REEBOK SMARTVENT MOVE TEE £32.95, reebok.co.uk A training top designed specifically with the gym in mind, the Smartvent's namesake yarn wicks moisture away during tough sessions, and the slim cut ensures that post-workout pump doesn't go unnoticed. NB JACQUARD SHORT SLEEVE…

The chances are you’ve heard of the placebo effect; the chances are you’ve also heard it described in a dismissive way. Even the Oxford English Dictionary defines a placebo as ‘a substance that has no therapeutic effect’, so it’s little wonder it has become known as fake medicine: a worthless trick of the mind. But the placebo effect – a desirable outcome resulting from an expected or learned response to a treatment – has been shown time and again to be very real indeed. Credible scientific studies have shown placebos can have powerful effects on strength, endurance and pain tolerance, and tests have highlighted performance improvements for weightlifters, sprinters, endurance runners and cyclists. Countless anecdotal accounts also suggest the effect is at work across the spread of sports and full…

STEP 1 Slowly roll your head, neck and shoulders. Drop your chin down to your chest, move your head to the left and to the right, then create controlled circular motions. STEP 2 Next, slowly start rolling your full body in controlled circular movements, maintaining your steady breathing. This will help move and mobilise your spine. STEP 3 Seated or standing, reach your arms behind your back and interlock your fingers or grab the back of your chair. Inhale, open your chest, roll your shoulders back, release your arms, then drop your chin and reach forward. STEP 4 Grab the side of your ribs, crossing your arms so that you open up your upper back, and take a deep breath in. Do a small rotation from your hips, going both…

VO2 MAX: measured in millilitres of oxygen per kilogram of body mass per minute, this is the most amount of oxygen that can be used by your body. R-R INTERVALS: the time (in milliseconds) of the intervals between your heartbeats. RESTING HEART RATE: the number of times your heart beats per minute (bpm) when resting; the average is between 60 and 100bpm. RECOVERY HEART RATE: measured via your pulse, this is the speed your heart rate returns to its normal resting heart rate after exercise. PARASYMPATHETIC ACTIVATION: the branch of our autonomic nervous system which aids in recovery – from slowing heart rate to improving digestion. SYMPATHETIC ACTIVATION: the ‘fight or flight’ branch of our nervous system which is activated upon exercise – increasing blood flow and heart rate and…

INGREDIENTS  (MAKES 8 PORTIONS) 5 tbs olive oil 1 large white onion, finely chopped 2 medium carrots, finely diced 2 large celery sticks, finely diced 1/4 cup finely chopped fresh parsley 1/4 cup finely chopped fresh basil 3 bay leaves 5 cloves garlic, minced 2 cups red wine 300g button mushrooms, chopped 150g shitake mushrooms, finely chopped 1/4 cup tomato puree 1 can chopped tomatoes 300g puy lentils 100g quinoa 1 x 400g tin black or kidney beans 750ml vegan stock 2 tbs soy sauce 2 tbs cocoa powder 3/4 cup almond milk METHOD Heat 2 tbs olive oil in a large pan and gently fry onion, carrots and celery until softened but not brown (10-15 mins). Add the garlic, half the parsley, half the basil, and stir for a…

Preliminary results from an extensive study into individual metabolic responses to food suggest a standardised approach to nutrition is rarely best for everyone.1 The study involved over 1,100 people, including 479 identical twins, who were given meals that were heavy in either sugar or fat in an effort to see how they responded. The results so far contradict the concept of a universal ‘healthy’ diet. Identical twins, who share the same DNA, did not metabolise foods in the same way, the researchers said. In fact, they found no similarities between the way identical twins metabolised meals that were high in fat and only about a 30 per cent association in the way they metabolised sugar. Based on these findings, knowing how a person metabolises sugar will not help explain how…

Although it’s enjoyed something of a resurgence in recent years, the kettlebell remains a criminally overlooked bit of kit – intimidating to some, misunderstood by many. Granted, if big guns are your sole intention your attention will be best placed elsewhere, but anyone looking to get stronger, leaner and more mobile needs to grab life by the horns. Flick to page 84 for a full-body kettlebell workout guaranteed to alter your perceptions. 19.8 per cent is the improvement in explosive strength that participants in a 2012 study enjoyed after a six-week kettlebell training programme.1…

Jamie Cooke became the first British man to win the Modern Pentathlon world title for 25 years with a stunning sprint finish at last year’s World Championships in Mexico City. The 28-year-old from Salisbury was in third place going into the final stage of the event, the ‘Laser Run’: laser pistol shooting combined with a 3.2km cross-country run, incorporating an 800m race to the finish. At the line Cooke beat his closest rival, who had slowed down to celebrate, by a few millimetres, snatching the title by breaking the tape. Competing in a sport which combines fencing, freestyle swimming, show jumping, shooting and running requires a unique skillset, endurance stamina by the bucket load and one hell of a busy schedule, as Cooke reveals to MF. REGIME “My weekly routine…

FIND YOUR FUN “I’ve been road racing since I was eight,” says McCarthy, “but I also used to do a lot of track cycling, and I try to get out on my mountain bike whenever I can. I race on the road now, because that’s what I enjoy, but cross-country, track or even BMX might be more your thing.” The only way to find out, he says, is to experiment. GO HARD, THEN GO HOME “There’s a misconception that cycling is all about spending hours and hours on the bike, but a lot of my training is high-intensity stuff. Long rides do play a big part, obviously, but if you only have 30 minutes to spare, upping your effort and sprinting – even if it’s only for 5 reps of…