Innholdsfortegnelse for September 2021 i Men's Fitness UK

If you used the renewed summer freedoms to take your foot off the gas and put serious exercise ambitions to one side, this issue is your chance to relight that flame and set new goals for the months ahead. Our Outdoor Fitness & Adventure Guide is an introduction to four different sports: mountaineering, ultrarunning, swimrun and climbing. Across each, we’ve got expert insights and essential kit suggestions to help get you started. There is, of course, much to be said for exercising outside, but sometimes you just want to stick your headphones in and chuck some weights around, which is why our lead feature covers the recovery- and muscle-assisting method of blood flow restriction (BFR) training. Once reserved for elite athletes, BFR is becoming more accessible for everyday gym-goers, and…

Over the course of his 20-year career, ‘The Duke’ has amassed 13 world titles, two entries in the Guinness World Records, and a 34m dive off a bridge in Italy (his highest to date). There’s also the small matter of a crocodile-infested dive in Australia, which he undertook partly as a way to raise awareness of the sport – and also because Duque takes a ‘why not?’ approach to just about everything. Here, the Colombian explains what drives him to dive, and how he prepares both physically and mentally for a sport like no other. Just thinking about the dive gets me excited. Knowing that I’m testing myself, working around the take-off point, finding the best way to jump off, and checking every single detail of the dive. All of…

is set to have a documentary made about him – directed by Louis Theroux. The film will focus on Wicks’ upbringing, including his parents’ struggles with OCD and addiction. The fitness personality, whose daily workouts helped hundreds of thousands during the pandemic, will reveal how his formative experiences inspired him to stay healthy, talking frankly about his father’s heroin addiction and his mother’s OCD. Joe Wicks: Mental Health, My Family And Me will be on the BBC later this year.…

£149.95, aftershokz.co.uk Open-ear bone conduction headphones are ideal for anyone who works out in busy, urban environments. Unlike most headphones, they don’t obstruct the ear canal, so situational awareness is maintained. The downside, of course, is that the audio experience is never going to stand up to the best in-ear options, but Aftershokz has gone some way to remedying that with the Aeropex’s deeper bass, clearer tones and louder volume. Battery life runs up to eight hours for music and calls, and at just 26g these are some of the lightest, comfiest headphones around.…

Ultrarunning tends to be defined as any distance further than a 26.2-mile marathon or, for the purists, a race of at least 50k (30 miles). At the sharp end of the sport, there are ultramarathons that last for multiple days, and even nonstop 24-hour tests of endurance. There is no typical ultrarunner, although scan the start line of any ultra and you’re likely to see plenty of over-35s and an ever-increasing number of women. This is a discipline that develops serious stamina, clearly, but also strength and no small amount of mental resilience – as well as the wellbeing benefits of extended time spent outdoors. “The further I run, the better I feel” Ultrarunner Anna Rutherford says there is no problem that can’t be cured by a four-hour run The…

It’s a glorious summer morning in South Wales and MF is sharing the sunshine with a bleary-eyed squadron of stags, several of whom are sporting a bleak thousand-yard stare. In fairness to the party, though – despite the pale, pinched faces and the fuzzy, sleepless eyes – they’re girding themselves for the day ahead with a commendable amount of gusto. Chat alternates between retellings of the previous night’s drinking feats and the supposed effectiveness of hangover cures. Somebody offers up an oyster mixed with a raw egg and tabasco sauce – unsurprisingly, nobody seems to go for it. If we happened to be sitting in a bar, you could guess what happens next. Seeking to rid themselves of their hangovers, the group would start drinking early, consigning themselves to another…

We’ve all seen the headlines, we’ve watched the campaigns and the chances are, we all know at least one man who has been impacted by mental health challenges at some point in their life. Yet despite the growing awareness, suicide remains the single biggest killer among men aged under 45 in the UK. In fact, according to the mental health charity Ben, British men are three times more likely to take their own lives than women. Whether it’s through a desire to look strong, the pressure to ‘man up’ or simply not being able to find the words to describe how they feel, many men are still choosing to remain silent and not seek help. Men’s triggers often stem from societal expectations and traditional gender roles. Being defined by these…

Luke Ambler knows better than most. He’s the co-founder of Andy’s Man Club, a peer support service created in 2016 following the death by suicide of his brother-in-law. Now with 55 groups across the UK, Ambler is at the forefront of a revolution in how men deal with mental ill-health. “To walk into a counsellor’s office takes real courage. For most guys, once they’ve got through that door, the weight is lifted” However, while men being open, honest and willingly talking about their feelings has at least started to be normalised, major obstacles are still preventing many from receiving the care they need, especially when it comes to talking therapy. A recent study in the American Journal of Men’s Health, based on data from Australia, found that 44 per cent…

GRIDS IN Chopping your veg in regular dimensions will help it cook easily — and look nice. The Obsessive Chef Chopping Board will help. £17, prezzybox.com TWITCH OFF Here’s the scoop: decaffeinated coffee no longer tastes like wet soil. Decadent Decaff combines a blend of beans with Swiss water for creamy coffee that won’t ruin your sleep. £6.99, decadentdecaf.co.uk GONE TONG This authentic South African meat snack boasts 52g of protein per 100g pack, and comes in three levels of hotness. £10.99 for 250g, thebiltongman.co.uk GET YOUR OATS Gluten free? Check. Cooks in two minutes, with nothing but boiled water? Check and check. Perkier Porridge is lovely stuff. £1.25, perkier.co.uk CRYSTAL CLEAR Pot noodles? Old hat. Itsu clear noodles accomplish the same thing – with a better taste and less…

It used to be thought that adopting a plant-based diet meant compromising on performance, but in recent years everyone from Lewis Hamilton, to fighters like Harlem Eubank and Michael Page, have ditched meat and dairy in favour of plant-based alternatives – original protein head Arnold Schwarzenegger has even got in on the act. The question is, why? INFLAME GAME Inflammation is a natural side-effect of exercise, signalling that the muscle-recovery process is underway. The problem is, it can sometimes get out of hand, slowing down that same recovery and even leading to chronic inflammation, which can stop your hard-earned gains cold. For that reason, many people avoid inflammatory foods – particularly junk food and alcohol – in their daily diets, and especially post-exercise. The thing is, meat and dairy products…

Perform each exercise continuously for one minute, then rest for one minute. Repeat for a total of five rounds. Go heavy, but not so much that it compromises your form. 1a. FARMER’S WALK Pick up the heaviest pair of kettlebells you can carry. Stand tall, with your arms straight by your sides, and walk with your chest out. If space is limited, walk in a figure-of-eight pattern. 1b. DUMBBELL OVERHEAD CARRY Hold a pair of dumbbells overhead, with arms straight. Walk with core and glutes engaged to help you stand tall, and your upper back strong to keep your arms up.…

If you like the idea of working out after tough days at work, but often struggle to muster the energy or motivation, pick a playlist and zone out. New research out of the University of Edinburgh has found that listening to uplifting music when you’re mentally tired will give you a boost of energy and focus that can neutralise mental fatigue. The subjects in the study were asked to complete a tiring computer-based cognitive test, in order to make them feel mentally fatigued, before going on a run. The runners who soundtracked their efforts with upbeat songs hit the same level of intensity and endurance capacity as when they were feeling fresh – but the subjects who didn’t listen to music were held back by their mental fatigue. The researchers…

According to a new study in the journal Frontiers in Sports and Active Living, runners who change their exercise routines too quickly, or too often, suffer a significantly higher risk of injury. Drastically changing your workout regime – by suddenly running longer distances, or upping the pace significantly – will quickly crank up your injury risk. So however hungry you are to progress, introduce progressions sustainably, or you’ll find yourself on a fast track to the physio.…

Swimrun is a multiple-stage sport that involves participants running and swimming on a point-to-point race course. The original swimrun race, Ötillö, took place in Sweden in 2006, on the Stockholm archipelago. Ötillö means ‘islandto-island’, and it sees athletes journey across and between 24 islands by swimming and running. All events take place around lakes, lochs, or on the coast, with run sections across islands or along the shore. Typically, competitors race in pairs, tethered together – and they don’t change clothes in transitions, as in other multisport events. SWIMRUN EVENTS GUIDE • Swedish Ötillö (otilloswimrun.se) • Rockman Swimrun (rockmanswimrun.com) • Hokey Cokey Swimrun (madhattersportsevents.co.uk) • Breca Swimrun (brecaswimrun.com) • Swimrun Loch Lomond (komevents.com) “It was the best challenge ever” Rosemary Byde had completed several adventure races and triathlons when she…

When something sounds too good to be true, it usually is. Cut-price car? Call the mechanic. Weight-loss tea? Try running instead. A quick route to strength, size and improved recovery? Well, hear us out. Blood flow restriction training (you might also see it called ‘occlusion training’ or ‘hypoxic training’) isn’t a difficult term to unpack – but the physiological processes involved take a fair amount of explaining. Put simply, BFR (the acronym used from here on out) involves restricting the flow of blood out of the working muscle. That’s achieved by applying a pressure wrap around the top of the working limb(s): the armpit-ends of your arms for biceps and triceps, and the groin-end of your quads for leg work. Thanks to a process called arterial flow, blood is able…

Anger: men often channel their pain as anger and aggression. Alcohol: excessive use of alcohol or using drugs to self-soothe and self-medicate. Recklessness: reckless behaviour or taking unnecessary risks – a fake kind of bravado can cover up insecurity and feeling out of place. Physical changes: poor sleep, changes in appetite, unkempt look. Withdrawing: from people or activities, appearing numb or feeling flat and uninterested in activities that used to bring them enjoyment. Complaining: of physical symptoms without a clear cause. Hopelessness: dropping comments about things appearing hopeless or pointless, or expressing thoughts that the world would be better off without them. Taking centre stage: always being the soul of the party and never appearing to be struggling. This pressure to be ‘the happy one’ can become a trap difficult…

POP STAR Popcorn is a whole grain food that’s high in fibre and relatively low in calories – all characteristics of a fat-loss-friendly food. In fact, when study participants were asked to describe feelings of satiety, they found that 15 calories from popcorn were as filling as 150 calories from potato crisps.1 Those eating popcorn also went on to eat less at the next meal. Note: the stuff you get in the cinema, laden with butter and sugar, is unlikely to have the same benefits. ADVERSE EFFECTS Heavy alcohol consumption can lead to reduced testosterone levels, both in the long-term and as soon as 30 minutes after drinking alcohol.2 That explains why men who drink heavily are more likely to experience erectile dysfunction, low libido and loss of muscle mass. In fact,…

Four minutes. That’s all this training blast lasts, but in that time you’ll reap the fat-burning and cardio-boosting benefits of a much longer workout. The catch? You need to dial the intensity up to ‘flat out’. Perform the first exercise continuously at maximum intensity for 20 seconds, then rest for ten seconds. Next, perform the second exercise at maximum intensity for 20 seconds, before resting for another ten. Do that four times to complete the workout (or eight, if you’re feeling brave). 1a. JUMPING LUNGE Start in a forward lunge position. Jump off the ground by driving up with your front leg. Swap your legs over in mid-air so you land with the other leg forward. Alternate legs with each rep. 1b. RENEGADE ROW Start in a press-up…

“Within the mobility section, the exercises chosen are effective at mobilising the areas of the body where most men are tight – owing largely to sitting down at work,” says Foulis, “while the main full-body section features three bang-for-buck movements for strength and muscular development. “Moving on, every effective training programme should include some form of carry. Having a strong grip will have significant benefits for the rest of your training – so aim for one carry exercise at least once a week. “And the rower? Well, if you’ve ever had the pleasure of experiencing this devilish piece of kit when working at maximum capacity, you’ll know just how taxing it can be. The same goes for the overhead ball slams, which will not only send your heart rate through…

You don’t need us to tell you that lifting weights improves strength, builds muscle mass and boosts bone density. But what you might not know is that regularly pumping iron can also help you stay trim long into the future. It’s always been known that lifting weights burns calories, but new research by Iowa State University has shown it can provide long-term fat-loss benefits, too. The study, which followed 12,000 adults for 18 years, found that weight lifting just twice a week delivered a 20 to 30 per cent reduced risk of obesity – as measured by metrics including waist circumference, body fat percentage and body mass index. The researchers put that down to the fact that weight training raises the basal metabolic rate, contributes to the growth of calorie-burning…

Stress can turn your hair grey, but finding ways to chill out can sometimes restore your locks to their natural colour. A team of researchers at Columbia University examined the way that human hair loses its colour when a person is under stress, and found that for many it’s only temporary, which can be reversed by something as simple as taking a holiday. Unfortunately not everyone is capable of this ‘repigmentation’, though, and the longer you’ve been grey, the less likely it is that your hair will return to its natural state.…

It’s the sport of climbing mountains, but it’s far more than just hill walking. With a dizzying dose of danger, adrenaline and adventure, whether you’re scrambling a knife-edge ridge, donning crampons for a winter ascent, or bagging a high-altitude summit abroad, mountaineering is your chance to play intrepid explorer. “High in the mountains, you’ll experience life on the edge” Professional mountaineering guide Adrian Trendall is a big believer in the body-boosting, head-clearing power of places on high As well as being a mountaineering guide, Trendall is a photographer and author of guidebook›Skye's Cuillin Ridge Traverse. Based on the Isle of Skye, he has summited the Inaccessible Pinnacle – one of the UK’s most iconic and fearsome peaks – hundreds of times. He has also pursued mountaineering across the globe, successfully…

“Climbing is a perfect feedback loop, because if you fall off you know you definitely did something wrong!”Professional climber and former Team GB coach Robbie Phillips offers his best advice for becoming a master climber If you’re looking for a whole-body, functional workout that gets your adrenaline pumping and entire body firing – all while throwing up physical challenges to solve – climbing is as good as it gets. Whether you prefer bouldering on low-rise problems, or roping up and scaling 12m walls, climbing is a versatile workout that can help you achieve any number of body goals. As an all-round functional body movement that works strength and flexibility, climbing is the perfect exercise. You can train aerobically by running around circuits of easier climbs, or you can work maximum…

1. FIND THE RIGHT SPACE Opening up about mental health is no mean feat, especially when it’s for the very first time. Face-to-face ‘intervention’- style conversations can often feel intense and intimidating. If you want to encourage a loved one to open up to you, try and do it in an environment that’s slightly more relaxed. Going for a walk or car journey is good, because it means you don’t have to sit directly in front of each other and maintain eye contact. Try talking while doing something together – go fishing, clean up the garage, watch a film. If he’s inviting you to go for a drink one-on-one, he might want to have a proper chat, so go and look out for the hint and when the opportunity…

EGGS, AVOCADO AND TOMATO BOWL Eggs are a filling protein option on their own. Combine with avocado and a handful of cherry tomatoes, and you have a filling snack with plenty of healthy fats to curb appetite. - 2 hardboiled eggs, shelled and chopped - 6 cherry tomatoes, halved - ½ avocado, diced - Salad leaves - Sea salt and black pepper to taste - Pinch of chilli flakes (optional) PER SERVING Kcals: 276, Protein: 17.9g, Fats: 21.2g, Carbs: 1.9g COTTAGE CHEESE AND PINEAPPLE Cottage cheese packs an impressive protein punch, clocking in at 13g per half a cup (115g) and just 111 calories. Pineapple contains bromelain, a digestive enzyme known to help lower inflammation, perfect for reducing muscle soreness. - 115g reduced fat cottage cheese - 80g pineapple, cut…

While there are few conventional abs exercises here (sit-ups notwithstanding), each move will force your core to stay strong and stable – and a strong core has carry-over benefits for just about everything you do in the gym and day-to-day life. And unlike traditional abs work, this workout will give every other major muscle group in your body – from your pecs to your quads – plenty to do. 1. GORILLA PRESS-UP REPS: 5 REST: 15 secs SETS: 5 Start in the top press-up position. Slowly lower to the ground, then explode up as fast as possible and bring your hands off the floor to slap them against your chest. Put your hands back out to land and go into the next rep. 2. MEDICINE BALL PRESS-UP REPS:…