Innholdsfortegnelse for February 2021 i Men's Fitness UK

HOW HAS THE PANDEMIC AFFECTED YOUR FITNESS? You either use it as an excuse, or you use it as an opportunity to get in shape. For me, I’d say working out has become more important – just from a general anxiety level – but the past year has also transformed my workouts. I used to train at Equinox and now I’ve joined a more functional, private gym with trainers and I’ve become hooked on it. I’m doing a lot more running, too. And I am not a runner by any means, but over lockdown I got really into it. I was running up and down Sunset Boulevard – which would normally mean inhaling exhaust fumes and dodging thousands of people – and it was completely quiet. HOW DO YOU FIND…

TROUBLED TEENS Binge-drinking teenager s run the risk of shrinking their br ains (as w ell as having their stomachs pumped). Mor e than one in five 15-19 year olds in high-income countries admit to occasional booze binges, but a report in the British Medical Journal notes that heavy drinking at this age is associated with r educed brain volume and poor development of white brain matter – leading to reduced cognitive functioning. The late teens are one of three particularly risky times for alcohol to disrupt y our system – the others being while in the womb and after the age of 65. FACE THE FATS Going keto could help ease mental ill-health by addressing underlying health issues, a new study claims. Mental illnesses, including depression and binge-eating disorder,…

On the cover this issue is personal trainer and fitness model Alex Beattie. After a stint on ITV’s Love Island in 2017, the 26-year-old from Newcastle set up Achievable Academy, a coaching platform based around two styles of programme: Burn and Build. Having gone from skinny kid to bulked-up bodybuilder, these days Beattie’s approach to fitness is about looking the part, but ensuring general health and wellbeing don’t get overlooked. ALEX, HOW WOULD YOU DESCRIBE YOUR TRAINING PHILOSOPHY? My whole vision of fitness has changed quite a bit. I used to do a lot of bodybuilding and physique stuff, and my goal was simply to get bigger. I got to the point where I had done a few competitions – and won a couple – and I thought, What now?…

1 BE MORE EUROPEAN A study in the British Journal of Nutrition suggested that changing to a Mediterranean-style diet of fish, vegetables, whole grains and unrefined carbohydrates – even later in life – brings a 25 per cent reduction in all-cause mortality. 2 ENTER THE COMPOUND Cement good habits early. Compound lifts increase your production of testosterone, and research in the Journal of Clinical Endocrinology & Metabolism has linked reduced testosterone to an elevated risk of heart disease. 3 SLEEP IT OFF A study in Biological Psychiatry found sleep deprivation heightened inflammatory markers linked to cardiovascular disease, while a US study suggests those who sleep less than five hours have an ‘excess heart age’ 5.1 years beyond their real age. 4 BEND THE RULES OF TIME Incorporate stretches throughout your…

DO have a cheat meal rather than  an entire cheat day. DON’T feel guilty about eating  your favourite foods when it does occur – that indicates an unhealthy psychological relationship with food. DO limit the frequency of cheat  meals to around once every ten days. DON’T go so overboard on  calories that it cancels out the good work you’ve put in until that point. DO factor what you eat into your  calorie target, whether it’s a deficit or slight surplus. DON’T just binge for the sake  of binging.…

What you eat is every bit as important to your fitness journey as what you do when you work out. The good news is that sound nutrition doesn’t need to be complicated. To reach your goals you just need to be as organised in the kitchen as you are in the weights room. Follow these food guidelines to make healthy eating a force of habit. AVOID INFLAMMATORY FOODS “Try to reduce sugar, gluten, red meat and artificial sweeteners,” says Simone Laubscher, founder of Rejuv Wellness and formulator of WelleCo’s The Super Elixir supplement. “These foods can increase inflammation, creating extra acidity in the tissues and increasing pain, leading to mood disorders and the risk of disease. Non-organic meats are also loaded with female hormone, reducing lean muscle gain.” PORTION OUT…

The six-pack is the rectus abdominus, a paired muscle that runs vertically on each side of the abdomen, separated in the middle by a band of connective tissue called the linea alba, or white line. This line, and those that run horizontally across the muscle, create the six distinct parts of a six-pack. It’s an important postural muscle responsible for flexing your spine forwards. It also assists with breathing, stabilises the torso during exercise and protects your internal organs from impact. Everyone has a six-pack, but most people can’t see theirs for one simple reason: it’s hidden under a layer of fat. TRANSVERSUS ABDOMINIS This deep-lying muscle runs across your torso from side to side, holding your ribs in place and stabilising your pelvic area. INTERNAL OBLIQUES Your internal obliques…

Even if gyms have re-opened, you might not feel comfortable or willing to return to your usual lifting haunt just yet. In which case, you need versatile and accessible training options to bring the workout to you. Resistance bands bridge the gap perfectly, with a range of tension options to replicate much heavier weights, and a level of instability that demands core activation no matter what exercise you’re doing. Pair them with a couple of light dumbbells (anywhere from 6 to 12kg) and you’ve got a simple but effective set-up for smashing out any number of home workout options. HOW TO: Grab a large resistance band and a pair of dumbbells. Perform 15-20 reps of each exercise. Take 60 secs rest between sets. Complete 3 sets of each exercise. Alternatively,…

Standard planks and bridges will tone your abs, but they aren’t the optimal core drills for boosting your running performance. Although abs are important, your core is really an intricately connected set of muscles that crosses your entire midsection, including the internal and external obliques, and erector spinae (back muscles). All these muscles need to be strong to allow your pelvis, hips and back to move in sync as you run, to minimise energy wastage. “As you run,” says Dr Bramah, “the spine and pelvis move in a dynamic and coordinated pattern, and static exercises don’t tend to train your muscles to control these patterns. It’s better to integrate exercises that force your musculature to control the specific movement patterns when you run.” 3 DYNAMIC CORE DRILLS FOR RUNNERS SWISS…

MARK BAILEY Mark has written about sport and science for numerous publications. In this issue he explores the compelling new research into the mind and body benefits of cold-weather training. MATT RAY Matt can turn any workout into an adventure and enjoys taking sport to the extremes. This issue, he looks at how long-term fitness habits can force positive adaptations at a genetic level. KIERAN ALGER Kieran is a writer and editor working in the space where health, fitness, sport and technology collide. This issue, he rounds up the best nutrition tech to upgrade your health. TJ WATERFALL TJ is a nutritionist specialising in plant-based nutrition. He works with elite vegan athletes, and each issue he pulls together the latest research to help you fuel up more effectively.…

Red light therapy (RLT) has been hailed for its performance and immune-boosting benefits for some time, but at-home use has been the reserve of athletes and those with cash to burn. But Red Light Rising is hoping to bring RLT to the masses, with lights of varying sizes and price points (from £95 all the way up to £2,400). Founded by Bryan Gohi, a health and strength coach, and former Wales rugby sevens player James Strong, the company is hoping more fitness lovers will tap into the benefits of consistent red light therapy. SEE THE LIGHT When the red light penetrates the skin, it increases cellular energy, improving blood circulation and forming new capillaries. The red colour of the light also helps to combat blue light emitted from electronic devices…

Avoid ultra-processed junk foods like the plague! Keep them out of the house. They exist to be irresistible. Stick to whole foods where possible. Choose a variety of protein-rich foods. Shakes are fine, but mix it up and hit your daily target with meat, fish and dairy as well as plant-based protein. Listen to your appetite. Craving savoury foods? You need protein. But you won’t find it in a bag of beef-flavoured crisps – that’s a ‘protein decoy’. Take care when detraining. Your protein target will stay high for a while after reducing exercise levels. It can trick you into eating more kcals than needed. Never count calories again. Get your diet right (eat plenty of fibre, protein and good carbs) and your protein appetite will take care of the…

Wim Hof is a Dutch cold-training guru with an astonishing ability to tolerate cold conditions. He holds over 20 Guinness World Records, including for the longest swim under ice (57.5m) and the highest climb up Everest while wearing only shorts and shoes (7,200m). He now shares his clever adaptation techniques in a popular online programme known as The Wim Hof Method (wimhofmethod.com. The system is based on three components: breathing exercises, commitment, and controlled exposure to the cold. The breathing practice involves taking 30–40 deep breaths to calm the mind. The commitment training involves meditating to analyse your own impulses and emotions and fortify your self-control. And the cold exposure includes simple activities like cold morning showers. Hof’s cold-training regime promises to deliver a host of benefits, including increased energy,…

From weights-room advice, to practical workouts for putting talk into action, strength is a theme you will have seen a lot of in Men’s Fitness. “Show me someone with a tattoo and I’ll show you someone with an interesting past” But strength is about more than how much you can lift. There’s strength in forging your own path, in facing your fears and in being a force for change . With that in mind, former Welsh rugby star Gareth Thomas embodies every sense of the word. A man mountain with 41 international tries in 103 appearances, Thomas excelled in a sport where power and raw physicality are the names of the game. However, it speaks volumes that despite such a glittering sporting career, he is as much of a name…

VITAMIN E Per cent deficient: 86% RDA: 15mg • Chard • Pumpkin seeds • Sunflower seeds • Chillis FOLATE Per cent deficient: 75% RDA: 0.4mg • Lentils • Asparagus • Broccoli CALCIUM Per cent deficient: 73% RDA: 1000mg • Pak choi • Yogurt • Sardines MAGNESIUM Per cent deficient: 68% RDA: 400mg • Spinach • Pumpkin • Seeds • Squash VITAMIN A Per cent deficient: 55% RDA: 0.9mg • Sweet potato • Carrots • Kale…

While push and pull sessions often occupy separate days, this workout combines the two to activate every muscle from the waist up. The benefits of push/pull training are numerous, but chief among them is balance. If you want a well-rounded physique, this method makes it very difficult to either overtrain, or overlook, certain areas. Instead, each muscle gets its time in the spotlight – and by the end of this session your entire upper body will be singing (screaming) in perfect harmony... 1. DB REVERSE BENT-OVER ROW REPS: 12, 10, 8, 8, 8 SETS: 5 REST: 60 secs Stand with feet hip-width apart, holding a pair of dumbbells with palms facing forward. Bend your knees, press your hips back, keep your chest up and your shoulders down. Row the…

For most of us, working from home is far from ideal. And as 2020 made it a long-term reality, the novelty wore off and cabin fever set in. Energy, motivation and movement can all suffer when we’re confined to our own four walls. But rather than succumbing to the slump, it’s all about being accountable for your levels of activity – which is where this total-body tester comes in. For anyone struggling to move as much as they did pre-pandemic, this 25-30-minute workout is designed to get your heart rate up and your muscles purring. “There’s a mix of push and pull movements, with core engagement throughout,” says Carrete, “which means no body chain is getting overloaded excessively. You could do the circuit three times a week, alongside 10,000 steps…

“There are two reasons why eating more could help you lose weight,” says Mike Molloy, founder of M2 Performance Nutrition. “First, is that by eating more Monday through Friday, you prevent yourself from going over-board on the weekends. In other words, eating more five days a week causes you to eat less seven days a week. “The other reason would be to increase your metabolism. Restricting calories too much for too long can slow down your metabolic rate. Eating more reverses this phenomenon and increases your energy for training.”…

EDDIE HALL The 2017 World’s Strongest Man, Hall has done for strongman what Arnold and co did for bodybuilding in the 1970s: elevate it into the mainstream. ‘The Beast’ didn’t win those titles – nor his nickname – by eating rabbit food. When competing, Hall would put away as much as 12,500 calories each day. This is what that looks like: • Raw steaks • Protein shakes • Full English breakfast • Beef jerky • 150g cashew nuts • Litres of cranberry juice • Milk • Protein shakes • Steak and chips • Salmon and pasta • Chicken and pasta or rice • Half a family cheesecake • Tuna sandwiches • Flapjacks • Five or six portions of fruit • Lucozades • More cranberry juice • Carb powder • Litre protein shakes with full-fat milk • Coconut water after working out to replenish • Curry • Spag bol • Steak and chips again…

BLACKCURRANT BOOST Having a handful of blackcurrants with your breakfast may have a beneficial effect on the post-meal glucose response (how quickly your blood sugar levels rise and fall). This is important, because over time smaller variations in blood glucose may decrease risk of diabetes. The required portion size is a lot smaller than previously thought, too, with just 75g (one handful) recommended.1 It’s thought to be thanks to the anthocyanins – rich in dark berries like blackcurrants, blackberries and blueberries – which slow the absorption of glucose from the small intestine, while also reducing oxidative stress and inflammation. MACA MENDS The maca plant is native to Peru, but its popularity has exploded in the UK in recent years because of the purported health benefits. The scientific evidence is limited,…

PREP TIME: 5 MINS COOKING TIME: 40 MINS INGREDIENTS (MAKES 15): - 600g uncooked sticky rice - 1L water - 180ml coconut milk - 100-200g sugar, to taste - Juice of 1 lemon - 1½ tsp coarse salt - 170g chocolate chips - 300g fresh blueberries METHOD Place the rice, water and a dash of salt in a rice cooker or large saucepan and cook. Transfer the cooked rice to a large bowl and add the coconut milk, sugar and lemon juice. Stir thoroughly and add salt to taste. Allow the rice mixture to cool, then spread half of it in a layer on a 32cm baking tray and press flat. Sprinkle chocolate chips and blueberries evenly over the rice. Gently press the remaining rice over the layer of berries…