Innholdsfortegnelse for August 2021 i Men's Fitness UK

• You’re going to do 1 minute of each exercise, moving from one to the other with minimal rest. • Once 1 round is complete, rest a further minute, then repeat for a total of 4-5 rounds. 1a. Squat Trunk Rotation • Stand with feet shoulder-width apart. Hold a dumbbell in both hands, then push it out away from your chest. • Now squat as low as you feel comfortable, with your knees driving out and back staying straight. • Come back up and rotate your torso to the left, then right. • Repeat. 1b. DB Shoulder Press • Start with the dumbbells held at shoulder height, then punch to the sky. • Control the tempo on the way down. 1c. Side Plank • Start in a…

PULL›UP BAR Master the pull-up and you’ll be well on your way to a solid physique. Get a bar at home and aim for at least 6 sets each week – once you can hit 10 reps consistently, you know you’re in very good nick. Best buy: Beachbody Chin-Up Bar £59.84, teambeachbody.com/shop/gb RESISTANCE BANDS Resistance bands work particularly well for higher reps, and one study published in the Journal of Strength and Conditioning Research showed that using a combination of bands and weights is more productive than using weights exclusively. Best buy: My Protein Resistance Bands £12-£22, myprotein.com KETTLEBELL Bridging the gap between strength and cardio, virtually every kettlebell moves requires core stability and a good level of cardiovascular fitness, as your muscles are forced to compensate for the bell’s…

1. PULL-UP Focusing on the eccentric phase is an effective way of building up to your first pull-up, or simply increasing the amount of pull-ups you can do. Use a step to get into the top position of a pull-up, with your chin above the bar and elbows tucked in. Lower yourself down as slowly as possible – anything between two to five seconds, depending on how far you are from being able to do a pull-up. Once your feet are touching the floor, use the step to get back into your starting position. 2. BB BENCH PRESS This is an overloading eccentric that will help you break through your plateau – but it does require a spotter and for you to be comfortable with the exercise. Load…

1. BOX JUMP (4 sets x 3 reps) • Simple: jump onto a box • Emphasise height, rather than using hip flexibility to get away with it. 2. POWER CLEAN TO PUSH PRESS 60% of your one-rep max (3 sets x 4 reps) • For the clean, drive through your heels and catch the bar at your chest. • Do 3 reps, then dip and drive into a push press for 2 reps. • Rest and repeat. 3. BACK SQUAT 70% of your 1RM (3 sets x 5 reps) • Emphasise good form and squat through your heels. 4. SUPINE HAMSTRING HOLD (3 sets x 10 secs each leg) • Lie on the floor with your feet on a bench, then straighten your whole body using the strength of your…

1. MERMAID POSE “Don’t let the graceful name fool you,” says Salamon, “because trying to get into this pose is never smooth. This is a glute, hip flexor and quad stretch that will unlock a human’s hips like no other.” • Starting in the better known pigeon stretch, engage your back hamstring to lift your leg in the air. • Then grab the foot with the same hand, and pull it towards your bum, creating an intense quad stretch. 2. HORSE SQUAT “This is an unbelievable strengthener for the whole glute family and back extensors, while opening the groin – perfect for any athletes and lifters who want stability and explosiveness.” • Hold a yoga strap or pole above your head, like an overhead squat. • Step your feet out…

HIT THE ROAD It’s not fitness rocket science, but running is a staple of the Muay Thai practitioner’s cardio armoury – and it should be part of yours, too. GRAB THE ROPE Another key component is skipping. Aim for five minutes as part of a warm-up. Or extend that to ten to 15 with pauses for 20-rep sets of squats, press-ups and burpees. CAST A SHADOW Shadow boxing is not just essential for warming up, it’s also key to both learning and spotting flaws in your technique. It’s the ideal way to emulate and hone your moves, without the impact. PUSH POWER The push kick (‘teep’) is the move that can disrupt your opponent’s flow and prevent them getting too close. Ideally, you’d do it with a punch bag, but…

Former professional footballers Mathieu Flamini and Mesut Özil are the men behind UNITY, an independent community of athletes, scientists and academics. Their mission is to share evidence-based advice and develop rigorously tested, clinically proven products to support the key areas of performance: mindset, nutrition, training and recovery. EXPERT-APPROVED UNITY’s new U Ultra supplement range reflects those ambitions. Developed through the pioneering Centre for Nutraceuticals, the range consists of Energy Sport Pro, Immunity, Mind and Recovery. “It’s never been more important for people to look after their health,” Flamini tells Men’s Fitness. “Having worked with the world’s top coaches and performance experts, we understand first-hand how everything from training burnout to stress and poor nutrition can affect everyday performance. “After searching high and low for the best supplements and being disappointed…

Prunes (dried plums) have a reputation for giving a helping hand to your daily ‘motions’, but they may deserve a regular role in your muscle-building plan, too. Researchers at Oklahoma State University have shown that regular consumption of prunes increases levels of IGF-1: a protein that regulates the effects of growth hormone.2 Try a handful as a pre-workout snack and you’ll also get a useful hit of carbohydrates to fuel your session – just be careful not to overdo it, to save yourself some unplanned toilet sprints mid-workout.…

PRAWN PAD THAI Packed full of both slow-release carbs and muscle-fuelling protein, this simple seafood-packed noodle dish is tasty and nutritious. INGREDIENTS (SERVES 2) - 250g udon noodles - 10 small broccoli florets - Small handful green beans - 2tsp rapeseed oil - 3 cloves garlic, chopped - 2 red chillies, deseeded and chopped - 2 shallots, finely chopped - 20 large tiger prawns, cleaned and de-shelled - 2 egg whites - 1tbsp sesame oil - 3tbsp fish sauce -1tbsp soy sauce - 1tbsp rice wine vinegar - 1tbsp agave syrup - 3 spring onions, chopped - 2tbsp chopped peanuts - Handful of fresh coriander - 1tbsp lime juice METHOD Boil the noodles for three minutes, then drain, rinse and set aside. Blanch the broccoli and green beans in boiling…

It’s not revolutionary: train smart, train hard, train often, but recover well and eat clean. It’s not rocket science. The biggest things for me are accountability and consistency. I spent a lot of time coaching competitive athletes – David Haye, for example – and there’s no reason you can’t take that methodology of performance training into the world of personal training. Typically I break my programmes up into 12-week blocks, and within those blocks we fulfil various elements of fitness, depending on what the client wants to achieve. With David Haye we started off with six-week camps and as he got a bit older the camps got a bit longer. We would break them up and try to peak a couple of times within the camp, because you can’t maintain…

KIERAN ALGER works in the space where health, fitness, sport and tech collide. This issue, he reviews the best products to ramp up recovery (p26). CHARLIE ALLENBY is a journalist with a passion for fitness. His focus this issue is on the low-and-slow lifting method of eccentric strength training (p30). LAURA POTTER enjoys delving deeper into fitness trends. On p40, she attempts to answerthe age-old question: when is the best time to work out? JOE MINIHANE is an author and mental health advocate. In this issue, he explores the worrying rise in male postnatal depression and anxiety (p66).…

“Working on flexibility reduces muscle imbalances, which in turns helps to reduce your risk of injury,” says Gilman. “Increasing muscular flexibility also improves posture, and improved posture leads to proper alignment and increased range of motion – critical for how deep you can squat and how safely you can lift. Ultimately, improving your flexibility helps your muscles to work more effectively, leading to greatly improved performance.” 1. WALKOUTS REPS: 1 SETS: 1  This movement works your core and upper body, stretching your glutes, lower back and hamstrings. From standing, fold forward to place your chest on your knees and your hands on the floor. Slowly walk your hands out until you’re in a high plank. Now walk your hands back until you’re in the forward fold position. 2.…

“Exercise frequently. Challenge yourself. Be consistent” On the cover this issue is strength and conditioning coach, and Beachbody Super Trainer, Amoila Cesar. From professional athletes and A-list celebs, to mums and everyday gym-goers, Cesar has inspired millions of people to reach new limits and become the best versions of themselves. In 2019, he launched Beachbody’s ‘THE WORK’ training programme – an intense six-week plan focused on fat loss and functional strength – which sold over 24 million in 28 months and made Cesar a well-known trainer across the pond. His new programme, ‘645’, has just launched, and on page 82 you can try one of the minimal-kit workouts featured in it for yourself. CONSISTENCY IS KEY While Cesar’s workouts are often high-intensity, he cautions against a pedal-the-metal approach in each…

You wear football boots to play football in and you wear walking boots to walk in. But you wear running shoes to… lift weights? The importance of a good lifting shoe has long been overlooked, but when you wear a pair of specialist ‘lifters’ you will instantly improve technique, biomechanics, injury resistance and strength. A good lifting shoe has a flat sole to increase ground contact and stability, and the midsole should be firm: if it’s soft it’ll compress under load, resulting in power leaks. It should also be wedge-shaped, with the heel sitting higher than the toes, which allows you to squat deeper and maintain an upright torso throughout your lifts. The upper, meanwhile, should be firm, with a little flexibility, to support the feet without compromising comfort. INOV-8…

1. OPEN THE CURTAINS Light is the strongest synchronising agent for the circadian system, so as soon as you can, throw the curtains open and let your eyes drink in that light. 2. EAT UP “Get some food and drink in you straight away – including caffeine,” says Dr Homer. “Light, food and caffeine are all triggers that set your physiological systems to wake-up mode.” 3. RECOVER RIGHT “After an early session,” says Gabriel, “make sure your next few sleeps are good quality, and consume some high-quality nutrients within a few hours of the training session.”…

1. ‘SKIN THE CAT’ (45 secs on, 15 secs rest) • Holding the bar, kick your legs through your hands, then lower towards the floor to feel a stretch in your shoulders. • Reverse the whole movement, then repeat. 2. DRAGON FLAG (45 secs on, 15 secs rest) • Holding onto a weight (or rack) on the floor, bring your entire body vertically into the air, then lower slowly. • Too hard? Tuck your legs, or extend one at a time. 3. UPSIDE-DOWN DEADLIFTS (45 secs on, 15 secs rest) • Holding a bar, turn upside down and, keeping your legs vertical, lower yourself until your back’s parallel to the floor, then bring yourself vertical again. 4. AUSTRALIAN PULL-UPS (45 secs on, 15 secs rest) • Holding a low bar…

When Steve Wright became a dad, the UK was about to enter its first lockdown. He’d recently quit his job so he could take some time out to spend with his newborn son. What followed, however, was a crash course in the brutality of mental ill-health. “Essentially I had a breakdown,” says Wright. “This experience was completely alien to me. I had a complete mental collapse. I didn’t feel like I could pick my baby up without dropping him. I honestly believed at times I was going to hurt him. Thankfully, I never did. I think it was just my brain playing tricks on me, saying I was going to mess this up.” Wright is one of a growing number of men sharing their experiences of mental health struggles during…

ENERGY SPORT PRO Designed to increase intensity and endurance, and boost power. Features anti-inflammatory turmeric extract, fatigue-fighting beetroot powder, and endurance-boosting astaxanthin. IMMUNITY Increases daily stamina and wellness, provides robust immunity and improves gut health. Features immune-boosting beta glucans, prebiotics and turmeric extract. MIND Improves mood, focus and clarity, and promotes relaxation. Contains stress-relieving ashwagandha extract, relaxing saffron extract, and the natural pain reliever PEA – a safe alternative to CBD. RECOVERY Improves training performance and endurance, reduces joint and muscle damage, and recharges and restores electrolyte balance. Contains PEA, turmeric extract, and bone-strengthening magnesium.…

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A new study from Columbia University has found that a ‘cocktail’ of different exercise intensities delivers optimum fitness benefits. Accumulating data from six studies, involving 130,000 adults in the UK, the US and Sweden, the authors tested how different exercise ratios could improve overall health. The results revealed three successful cocktails of exercise, all of which can help to slash your risk of an early death by about 30 per cent. The first option is to do 55 minutes of moderate to vigorous exercise, like running or lifting weights, and four hours of light activity – like walking the dog, doing housework, stretching or just being up on your feet – per day. The second option is to do a shorter blast of 13 minutes of exercise, but a longer…

Healthy men write to-do lists, finish the washing up, make their beds and always fold away clothes, because being conscientious helps to sustain better health, according to research by Duke University. The researchers found that when people stay conscientious in their daily habits and chores, they naturally tend to do more exercise, clean their teeth and eat healthier food, too. That makes them 27 per cent less likely to suffer health problems such as obesity, high cholesterol, hypertension and gum disease later in life. Bleaching the toilet’s never felt so good.…

Finding the right workout trainer brings needles and haystacks to mind, mainly because the gym experience is so varied: one man’s go-to workout consists of treadmills and rowing machines, another camps out by the squat racks, and others still enjoy a bit of everything. We’ve covered lifting-specific shoes in the previous pages, but if you need something to cover all bases – from burpees to barbells – the following trainers combine cardio comfort with a decent amount of weights-ready stability. ALLBIRDS TREE DASHER £120, allbirds.co.uk Allbirds is the brand marrying performance with sustainability. Every shoe it produces uses as much natural material like wool, tree and sugar as possible, and the brand prides itself on being 100 per cent carbon neutral. Thankfully those eco credentials are backed up by impressive…

DO Use it for exercises you’re relatively comfortable with and are looking to break through a plateau in. Use it for the primary exercises, which you’re trying to progress. Use it if you’re looking to add size. Use it as a way of improving motor control in new exercises. Use it as a way of nailing your first pull-up. DON’T Perform eccentric training on free weights without a spotter. Overuse it with every exercise and every time. Use it if you’re training for athletic performance – you need to move fast to be fast. Be tempted to let gravity carry out the eccentric portion of an exercise for you. Attempt eccentric training until you have built up a good base strength.…

Versaclimber looking neglected in the corner of your gym? Use the ‘underarm pull’, as explained by Alex Nicholl, director at Sweat by BXR, to hit your biceps and lats hard - Standing tall on the Versaclimber, turn your palms to face in towards you, with knuckles facing up. - Start with short strides and ensure the engagement of the arms by starting to pull down as you stride – rather than pushing down with your legs. - When you’re ready, reach up and pull the handles down, taking the weight of the exercise (resting the legs). Pull in tight so your elbow comes as low as possible before moving to the other arm. After 45 secs, return to short strides and get your heart rate down. After 15 secs go…

In its original form, Muay Thai was deployed on the battlefield at a time when hand-to-hand combat was the standard defence (and attack) against the enemy. Its roots are believed to date back 600 years or more. Recognition increased in the 20th century and, when Muay Thai practitioners started defeating notable figures from other martial arts, the world began taking notice. Its rise in popularity outside of its homeland – both as a competitive sport and a first-class physical conditioning pursuit – has resulted in the growth of an ancient discipline that keeps being touted for inclusion in the Olympic Games, although that recognition appears a slow process.…

Features eight city-based teams who have both men’s and women’s squads: London Spirit, Manchester Originals, Northern Superchargers, Birmingham Phoenix, Oval Invincibles, Southern Brave, Trent Rockets and Welsh Fire. Each game lasts just 100 balls per innings. Whichever team scores the most runs, wins. Unlike other formats of the game, the fielding side change ends after ten balls (not six), and bowlers can deliver either five or ten consecutive balls, up to a maximum of 20 per game. Each squad consists of 15 players, with three overseas stars. The matches are expected to be more explosive and exciting than even Twenty20 (20-over games) and will last no more than two and a half hours. The first season runs from 21 July to 21 August 2021. Each team will play four matches…

PANDAS Free helpline, open 11am to 10pm seven days a week, plus PANDAS Dads private Facebook group. pandasfoundation.org.uk #PNDHOUR Held every Wednesday on Twitter at 8pm GMT, #PNDhour is a safe space to discuss postnatal mental health issues with other parents. pndandme.co.uk DAD MATTERS Manchester-based service Dad Matters offers support for dads during the postnatal period, but is also active on Facebook and Twitter. dadmatters.org.uk ANDY’S MAN CLUB Group sessions run throughout the UK, aimed at helping men being open about their struggles with mental illness. andysmanclub.co.uk MIDWIVES AND HEALTH VISITORS Local midwife and health visitor teams have an increasingly good understanding of male postnatal mental health. Remember that health visitors are available for help and support until your child is five.…

Tryptophan is one of the nine essential amino acids. It serves countless important functions, including helping to produce the mood- and sleep-enhancing chemical serotonin. In supplement form, tryptophan can have side effects, but you can get plenty through your food. Pumpkin seeds are a particularly rich source, containing a whopping 576mg (206 per cent RDA) per 100g.…

• 500ml purple grape juice • 500ml water • ¼ tsp iodised salt The ideal carbohydrate content of sports drinks is around six to eight per cent: that helps you absorb the fluid, sugars and electrolytes as quickly as possible, while avoiding stomach discomfort. Grape juice contains around 16 per cent carbohydrates, which is why it’s best to dilute with at least half water. The salt provides the most important electrolyte, sodium, as well as replacing iodine, which is lost through sweat. Two other key electrolytes, potassium and magnesium, are naturally found in grape juice, so this simple DIY drink provides everything a commercial sports drink would, at a fraction of the price. In fact, it could be even better, as grape juice has been shown to have performance-enhancing effects, thanks to a…

Anthony ‘Staz’ Stazicker is a distinguished Special Forces operator, with 13 years of military service under his belt. Staz recently joined SAS: Who Dares Wins as the new DS for 2021, and he’s the co-founder of high-performance outerwear brand ThruDark. “I usually train at a high intensity and complete all my workouts within 45 minutes,” Staz tells Men’s Fitness. “The below exercises are my go-to, and I’ll usually combine five or six of them into a circuit. These circuits tend to be done three to four times a week, and I’ll sometimes add in a weighted vest to increase the challenge.” WORKOUT INSTRUCTIONS • Pick out five or six of the following exercises. • You’re going to do 5 rounds in total. • Complete 10-12 reps of each exercise, moving…

From pull-ups on tree branches, to tricep dips on park benches, it’s easy to turn your local park, streets or woodland into a makeshift outdoor gym. 1. Go to your local woodland and lift logs as barbells. 3. Pick up an old tractor tyre from a breaker’s yard and do flips in your garden. 5. Use sturdy tree branches to perform pull-ups. 2. Head to a beach and use rocks as kettlebells. 4. Find a local hill for some hill sprints, bear walks, scorpion walks or walking lunges. 6. Lean on some railings for inverted rows or dips. 7. Use a park bench for dips, press-ups, box jumps and split squats.…

Uphill running requires more neuromuscular coordination than running on flat ground, as your brain needs to communicate with your muscles to produce the right force and strength to make it to the top. You will naturally lift your knees higher, push off your forefoot and pump your arms, all of which are key elements of good running form. On the downhills, you’ll need to squeeze those glutes and be light on your toes to stay in control – again encouraging good form. Practise hill repeats once a week and you’ll soon be running better on the flats, too. You will also scorch body fat, and increase your VO2 max and lactate threshold – which in turn will improve your running performance.…