Men's Fitness UK June 2020

When I sat down to write the last Editor's Letter, gyms were full, shops were open, and I was recklessly unpacking my shopping without first bathing every item in bleach – like an absolute lunatic. Clearly, there are bigger fish to fry at the moment, and without wanting to sound too trite, I really do hope every person reading this – whose support now, more than ever, we at Men’s Fitness are incredibly grateful for – is in good health and as good spirits as can be expected during a global pandemic. But I imagine you’re here for workouts and fitness advice, not well-wishes, in which case this issue has plenty to keep your mind and body busy for however long we’re cooped up for, including quick HIIT morning workouts,…

Load Up “People tend to bang out ab exercises for 20-plus reps, even though it’s commonly understood that for hypertrophy in other muscles, between 8 and 12 reps is best,” says strength coach Ben Scott. “Yes, it can be harder to load the abs safely, but you do need to apply some load to get adaptation for growth. Fuller abs will be more visible once the fat melts.” hold it “If your abs are constantly in a contracted position it can cause bad posture, so it’s important to strengthen them in an elongated position,” says Scott. “Planks and other similar moves (like rollouts) are ideal, but don’t just hold for as long as you can, because your technique will give up way before you do. Short holds, done correctly, are…

SIR CHRIS, YOU RECENTLY ATTENDED THE LAUREUS WORLD SPORTS AWARDS IN BERLIN - WHAT’S THE PURPOSE OF THE ORGANISATION? “The Academy is part of the Laureus Foundation, which aims to improve the lives of children around the world through sport. To become a member, you need to be an athlete who has achieved a certain amount in your chosen field. I was nominated and inducted when I retired, which was a huge honour for me: just looking round the room at the calibre of my fellow Academy members here is astounding.” YOU MENTION RETIREMENT - HOW HAVE YOU MANAGED TO REPLACE THE BUZZ OF COMPETITIVE CYCLING? “I thought that when I retired I was going to have lots of time to potter around doing pipe-and-slippers stuff, but it’s just been…

ON THE BOX It’s a frustrating time for CrossFit fans cooped up at home, but there’s some light relief in the form of a new documentary that goes behind the scenes of the 2019 CrossFit Games. The Fittest charts Mat Fraser’s record-tying fourth title and Tia-Clair Toomey’s unprecedented third straight crown. Watch it now on Amazon Prime. HERO OF THE MONTH Frenchman Elisha Nochomovitz came up with a unique way keep his fitness in check during confinement: running an entire marathon›by jogging back and forth on his 23-foot balcony. Speaking to CNN, the furloughed restaurant worker, who covered the 26.2-mile distance in six hours and 48 minutes, said: "My only pleasure is running, no matter what the time.” HAVE A THINK Mindfulness meditation could reduce your risk of getting ill…

1. PRESS-UPS Simple but supremely effective, when you can’t get to a gym, press-ups are your best friend. No matter how fit you are, the following five-minute circuit – courtesy of YouTuber BullyJuice – will fire up your chest and get your heart rate up: press-ups, wide press-ups, staggered press-ups, slow press-ups, isometric hold press-up (do each move for 30 seconds and rest for 30 seconds in-between). 2. SUSPENSION BANDS Pull movements are tricky when you’re working out from home. While you can get inventive with inverted rows and various bodyweight moves, suspension bands are your best bet for targeted back training. If you’ve got a light pair of dumbbells, too, superset band bodyweight rows with revcrse flyes (4 sets of 10-12 reps) to hit your lats and upper back.…

ENJOY IT Prioritise fun physical activity to lower stress levels, according to research published in the Journal of Mental Health and Physical Activity. While most official recommendations are simply to ‘move more’, that in itself may not lead to improved mental health. Instead, scientists say making time for physical activity during leisure time, or during active travel, is key – as is ensuring you take part in ‘enjoyable physical activity’ rather than simply slogging it out. WEED WARNING Recreational cannabis use poses severe mental health risks, a charity has warned. Campaigners want the government to license the sale of cannabis in the UK, but experts at Rethink Mental Illness say that regular use is linked to an increased risk of anxiety and depression, as well as exposing users to the…