Innholdsfortegnelse for January 2020 i Men's Fitness UK

RAISE THE BAR Fancy yourself as a big man in the weights room? Whatever you can lift, you're trumped by famous Frenchman Louis Uni, aka Apollon the Mighty. Born in France in 1862, like many strong men of the time, he was linked to the circus. ‘Escaping Prisoner’ was a trademark stunt where he bent iron bars to escape from a cage. He had a habit of one-upmanship, snatching ridiculously heavy barbells above his head when previously they had only been clean and jerked. His career nearly came to an end in 1913 while trying to hold back the approach of two cars, bursting blood vessels and tearing muscles in his arm. But his most impressive stunt was the one-handed barbell snatch. Clear the gym before trying that one. FOAM…

INOV-8 RACE ELITE 3IN1 GLOVE £50, inov-8.com They say: ‘A world-first innovation in running gloves, the new Race Elite 3in1 brings together a super-lightweight, breathable glove AND a connected waterproof over-mitten.’ We say: The over-mitten does come in handy on extremely cold mornings, but the real star of the show is the 16g glove (super-lightweight indeed), which performs the miracle job of keeping hands warm without making them clammy and uncomfortable. CASTORE HAMPSON JACKET £215, castore.com They say: ‘The ultimate autumn/ winter training jacket, robust enough to provide suitable protection... while light enough to not be bulky and overheat.’ We say: Premium looks accompany a high-end feel, but the weight of the jacket means it's better suited to casual wear than pushing performance. MOUNTAIN HARDWEAR SUPER D/S CLIMB £270, mountainhardwear.com…

Drawing on his passion for fitness and endurance, Crawley has taken on the mammoth challenge of organising three endurance-based events throughout the month, culminating in a mammoth 94-mile run from Ben Lomond to Arthur’s Seat on 29 November. This distance represents the number of men that commit suicide every week in the UK. “I use statistics as the focal point for my challenges so that these issues cannot be ignored,” he explains. “The focus of my campaign is the same as last year: to encourage every man to be a man of more words. Talking saves lives, which is why I actively share my story on a regular basis and keep my moustache all year round as a talking point. The issues we’re facing are not isolated to a singular…

LOOKS: “To look like a fighter means you don’t want to look like a bodybuilder. You want strong shoulders and strong arms, but you don’t want to be overweight, or have a big chest or legs; you don’t want to look like you just squat and bench press, you want to look like you fight. Think Keanu Reeves in The Matrix.” MOVEMENT: “When somebody is a trained fighter, they move in a certain way. Footwork is key. Actors often undergo months and months of training, sometimes in boxing, just to get their footwork right. Smaller steps and more guarded movements are key, as is moving fluidly, which comes from practice.” AUTHENTICITY: “Getting these right leads to authenticity – you can’t act that. When I train people to do stage combat,…

Start with two classes a week. One is good, but two is optimum. Men are going to see changes and results if they’re practising twice a week or more. Head to the studio. There’s a lot of benefits to the group setting, because you get the energy from the class, demonstrations from the teacher and hands- on adjustments. But practice at home, too. Even if it’s just 15 minutes built into a daily routine, there are a lot of benefits to be had from doing it. If you’re a swimmer or a runner or you just do lots of walking, it’s a big complement to your regular exercise. It’s really good to have yoga as part of a balanced workout week. Try a 'yoga for sports' class. These are mobility-focused…

1. Intervals This session will increase your ability to run comfortably at faster speeds and grit it out when the weather turns nasty. • 10 min gentle jog warm-up and dynamic stretches • 8 × 1 min hard intervals (9/10 intensity) with 1 min gentle jog between efforts • 10 min warm-down 2. Tempo Curb lactic acid fatigue with this sustained session, toughening you up for the cold-weather runs to come. • 10 min gentle jog warm-up • 10 min tempo run (7/10 intensity) • 5 min cool-down 3. Endurance Increase the distance your body can handle with this session, bringing those long-distance adventure runs into reach. • 3 min gentle jog warm-up • 25 min relaxed pace (5/10 intensity). • Depending on your running level, you could increase the…

On his epic climbing expeditions around the world, from the sandstone towers of Chad to the overhanging cliffs of Borneo, James Pearson instinctively avoids the one element all climbers fear: water. This life-giving liquid can be lethal for climbers: rain fatally loosens climbing holds, rivers silently erode the stability of rocks, freak storms wash away fixed ropes, and even a trickle of sweat can cause strained fingers to slip from stone. But in August 2018 the 33-year-old professional climber from Matlock rewrote the rulebook by ascending the booming, spray-soaked Shomyo Falls – at 1,148ft, the tallest waterfall in Japan. Accompanied by his French wife and fellow climber Caroline Ciavaldini, plus elite wall-crawlers Toru Nakajima and Yuji Hirayama from Japan, and Matty Hong from America, Pearson was experimenting with Sawanobori (‘stream…

“Climbing is a very good full-body workout and I’d recommend anybody make it part of their fitness regime. First of all, you burn a lot of calories, so if you’re looking to burn some fat or firm up your physique, it’s a good choice – even before you start thinking about all the amazing adventures you can have. It’s also brilliant for your core, as climbing works all your limbs in unison. But above all it gives you really good upper-body strength, especially in your arms, wrists and grip. You do work a lot with your legs, but it’s your upper body that deals with most of the force.”…

1. PREPARE AHEAD Let’s face it, you’re not going anywhere at 5am if your kit is in the washing machine. Pack your equipment – or at least locate it in a space where you won’t disturb sleeping partners – so it’s easy to grab when stumbling around in the dark. The same goes for car keys, warm layers and a headtorch if you’re running. Have that coffee pot locked and loaded. 2. MANAGE EXPECTATIONS Nobody is expecting you to be answering emails before seven. Checking your phone or scrolling social media is just delay tactics. It can be daunting heading out into the cold night. Go easy on yourself the first few sessions; a punishing regime is likely to demotivate. Establish a routine that you eventually look forward…

INGREDIENTS Walnut milk (35ml) American rye (30ml) Gin (15ml) Honey rum (10ml) Black Walnut Bitters (1ml) METHOD Add the American rye, gin and honey rum to a shaker and shake with cubed ice. Add walnut milk and Black Walnut Bitters. Shake again. Add cubed ice to a tumbler/mug. Strain the cocktail into a tumbler/mug. Garnish the cocktail with poppy seeds and walnut, or a cinnamon stick. BENEFITS Walnut milk has anti-inflammatory properties and walnuts are packed with minerals such as manganese, copper, magnesium and phosphorous. Rum, meanwhile, contains antimicrobial properties to help prevent colds and improve your sleep.…

Since 2003, Movember has funded over 1,250 men’s health initiatives globally, from biomedical-based research, to tools to help men living with the men’s health issues we focus on (and beyond). In 15 years, the organisation has raised £598 million around the world for men’s health. By 2030, Movember aims to reduce the rate of male suicides by 25 per cent. Movember’s Resilience Grows Here project aims to lower the suicide rate among military servicemen and it has so far trained 2,500 men in suicide prevention knowledge and techniques. Movember operates in 21 countries and holds four global headquarters in Melbourne, London, Toronto and Los Angeles. The organisation currently employs over 300 people worldwide.…

NIKE MEN’S YOGA TROUSERS £54.95, nike.com These tapered Dri–Fit trousers, part of Nike’s first ever men’s yoga range, have ample room up top, meaning no discomfort when folding and laying on your front in sphinx pose. LULULEMON METAL BREATH TANK £58, lululemon.co.uk This sleeveless training top from Canadian yoga brand Lululemon will soak up sweat while leaving your arms free for getting into crow or stretching out a warrior pose. SWEATY BETTY ECO YOGA MAT £40, sweatybetty.com With two grip levels, this yoga mat is biodegradable, making it ecofriendly. It doesn’t have any latex, rubber or PVC, so it’s also ideal for anyone with allergies. DOMYOS ORGANIC COTTON BOLSTER £24.99, decathlon.co.uk For reclining poses, a bolster offers comfort, especially if you’re staying on the ground for a long time. Also…

Headtorch Petzl SWIFT RL, £89.99, addnature.co.uk An ultra-bright, ultra-light headtorch that reacts intuitively to the luminosity of your surroundings, giving you the right amount of light when you need it. Windproof Jacket Dynafit Vertical Wind 72 Jacket, £77, V12outdoor.com Th breathable mini-ripstop fabric features a snug hood, bound cuffs and a stuff pocket. At 72g it packs down smaller than your fist. Waterproof Jacket Raidlight Hyperlight MP+, £184.99, ultralightoutdoorgear.co.uk One of the lightest waterproof jackets in the world. Elasticated hood, watch window, silicone grip on shoulders and stow pocket. It weighs in well under 100g. Hat OMM Kamleika Cap, £30, theomm.com The Kamleika cap is made from OMM’s waterproof jacket moisture-wicking material. A light, breathable and packable piece of kit. Belt Ultimate Direction Mountain Belt 4, £49.99, lets-run.co.uk Stow your…

HIT THE WALL “The best way to get fit for climbing is to spend as much time on the rock as possible. Whether you use an indoor wall or venture outside, just being on the rock will train the specific muscles you use for climbing and teach you to move more fluidly.” GET A GRIP “At home I train with a fingerboard, doing hanging grip exercises, which strengthen my fingers and wrists. It really makes a difference to your climbing – and you’ll notice the impact in the gym, too. Pull-ups, dips and sit-ups are also good exercises for climbing.” BOOST YOUR CARDIO “Cross-training with running or cycling helps to keep you sharp on the wall. Running, in particular, also trains your body to deal with the painful lactic acid…

HOW TO The following exercises are to be done back to back, with no rest between each move. Perform 10 reps of each exercise and rest for 60-90 secs once the whole circuit is complete. Repeat 3-5 times. 1. DEADLIFT MUSCLES WORKED: glutes, hamstrings, quads, calves, core, traps, rhomboids, lats Stand tall with soft knees, shoulders back and a pair of dumbbells at your side. Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground. Once the dumbbells are midway down your shin, pause, squeeze your glutes and return to the starting position. 2. DUMBBELL PRESS-UP MUSCLES WORKED: pecs, triceps, delts, core Begin in a press-up position, with your feet slightly wider than shoulder-width and your hands gripping the dumbbells in a…

• Sit on a bench with a back support. Hold a dumbbell in each hand and plant your feet firmly on the floor about hip-width apart. • Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Pull in your abdominals to create a slight gap between the small of your back and the bench. • Place the back of your head against the pad - push the dumbbells up until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level – that’s one rep.…

MF: HOW DID YOU GET INTO THE BODYGUARD BUSINESS? SN: “I started in the British Army. When I left in 2002 I got a job for a London-based private security company. I did that for three years and then I got a job as a bodyguard in Afghanistan, where I was based for just over two years. After that I moved back to London and started my own business over here.” MF: WHAT’S THE JOB SPEC? SN: “It depends who you’re looking after, but we deal with all the transportation, making sure everything's safe and in order. Certainly with celebrities it takes a lot of planning and the most amount of work we do is when we’re moving from place to place, because that’s when there’s the most amount of…

1. SOUND THEM OUT Things to consider: how well they cancel out annoying gym noise, whether they kick out decent bass and if they pack a top volume loudness that’ll keep you motivated through the burn. The best options also now come with customisable sound profiles. 2. ASSESS STAYING POWER Bluetooth headphone battery life has vastly improved: the best wireless buds now offer as much as ten hours on a single charge and you can at least double that battery life if they come with a charging carry case. Also look for rapid charge features that let you load your buds with an hour’s workout time in as little as five minutes. 3. CHECK THE FIT Above all else you want comfort and a snug fit. The…

From the initial brainchild of four young Aussies sitting around a pub in Melbourne, the Movember Foundation has grown into the world’s leading men’s health charity in little more than 15 years. Chances are you’ll have come face to face with their annual campaigns at some point, encouraging men of all ages to spare their top lip the shaving cream and proudly rock their moustache as a badge of awareness. It’s certainly proven to be much more than a gimmick; the organisation currently runs initiatives across 21 countries worldwide and counts the likes of Jamie Oliver, Ricky Gervais, Christopher Waltz and Snoop Dogg among their list of ambassadors. Last year, Movember raised over £57.6 million in funding through its network of ‘Mo Bros’ and ‘Mo Sistas’ – an incredible feat…

“People see yoga through the lens of Instagram, which gives the idea that it's a purely physical practice, as opposed to a mental or spiritual one” Sitting on my haunches, my arms straight and my hands planted firmly on the mat, I look forward. I breathe in to the count of four. Breathe out to the count of five. I rest my knees in my armpits. Breathe in. Breathe out. I raise one foot and place it down, then do the same with the other. Then, gently, I push my weight forward and feel both my feet rise off the ground. I keep my gaze out ahead on a fixed point on my mat and find myself balancing in a crow pose. “Find your appropriate edge,” says the voice on…

Grizzly Bear 10K (London, 30 November) £13 on the day, uk.srichinmoyraces.org This 10K loop of Battersea Park is actually organised every week between February and December by the Sri Chinmoy Marathon team. A great entry-level 6.2-miler. Slaughterford 9 (Wiltshire, 26 January) £18, dbmax.co.uk A mixed-terrain nine-miler through the lush Slaughterford Valley that includes a groin-deep river crossing and lots of cake. The event is organsied by Chippenham Harriers. Endurance Life Northumberland Half Marathon (Northumberland, 22 February) £44, endurancelife.com A dream of a race alongside rugged coasts, sandy beaches and above jagged cliffs. Act fast, though, because it sells out in no time. 10k, marathon and ultra-distances also on offer. Anglesey 10K (Anglesey, 1 March) £25, alwaysaimhighevents.com Right on the brink of spring, this race along the island’s shoreline will keep…

“Climbing is not a risk-taking sport,” says Pearson, “it is a risk-management sport. And that’s the same for all adventure activities. The key is to accept your own level of skill and work to that level. Plan ahead by analysing where any difficult situations might arise and work out some strategies beforehand to help you feel more mentally prepared. And go slowly: if you focus on small steps and don’t do too much, too soon, you will let your confidence grow naturally and you’ll be less likely to feel afraid. When it comes to the scary moment itself, not panicking is key. It sounds easy, but the secret is to focus on what you have to do, step by step, rather than thinking about what might happen. Stay calm and…

COCONUT BANANA 'NICE CREAM' AND CHOCOLATE CHIP COOKIES Cookies and ice cream are, I believe, the greatest combination in a dessert, ever. What’s better than that is putting them together to make an ice cream sandwich. The only ice cream sandwiches I ever had when I was a kid were from the neighbourhood ice cream truck and they were always in plastic wrap. But times have changed: no more chasing after the ice-cream truck; I can make my own. INGREDIENTS (MAKES 12 COOKIES AND AROUND 750G ICE CREAM) For the coconut banana nice cream - 120ml canned coconut cream, frozen in an ice-cube tray - 4 ripe bananas, roughly chopped and frozen - 1 tsp maple syrup - Pinch of salt For the cookies - 300g plain flour -…

BOUNDLESS ACTIVATED NUTS & SEEDS £12 (pack of 12), weareboundless.co.uk They say: ‘When it comes to flavour we don’t hold back. Our gutsy bags of nuts and seeds pack a punch and cause a stir.’ We say: ‘Activated’ means the seeds have been allowed to germinate, releasing natural enzymes and nutrients that are otherwise locked away. Available in a range of flavours, each pack provides a punchy 8.4g of protein at a snackable 180 calories. RUDE HEALTH CRUNCH BARS £3.67 (pack of 3), rudehealth.com They say: ‘We crammed a load of roasted nuts and seeds together with some honey to make a bar you can get your teeth into.’ We say: Slightly salty, not too sweet and, at 145 calories a bar, the perfect size for a mid-afternoon pick-me-up. Made…