Innholdsfortegnelse for December 2021 i Men's Fitness UK

GREAT REASONS TO SUBSCRIBE: £1 PER ISSUE VISIT SHOP.KELSEY.CO.UK/MEFP921 OR CALL 01959 543 747* QUOTING CODE MEFP921 * Lines open Mon-Fri, 8.30-5.30pm. Calls charged at your standard network rate. Terms & conditions: Offer available for UK Direct Debit customers only. Pay just £3 for your first 3 issues. You will continue to pay £19.99 every 6 months - Saving 24%. For overseas rates please visit shop.kelsey.co.uk/MEF. Offer closes 31st October 2021. Full UK subscription rate for 12 issues is £52.80, USA & EU £62, RoW £68.…

Walking in woodland can help if you’re suffering with stress, depression and anxiety, a wide-ranging study has found. A review of ‘forest-based interventions’, published in the International Journal of Environmental Research and Public Health, found that although some claims about the physical health benefits of taking time in the woods lacked evidence, there was good reason to believe that spending time in woodland was beneficial for people struggling with their mental health.…

As little as one week of strength training can positively impact the explosive power of your punches, according to a new Brazilian study published in the Journal of Strength and Conditioning Research. After just three sessions of jump squats, half squats and bench presses over the course of one week, the boxers in the study experienced a 12-14 per cent spike in squatting power and an eight per cent increase in punching power, with the increase in lower-limb power directly transferring into punching impact.…

The ultimate Christmas treat Why not give your loved one a real boost this year? Psychologies is the UK’s No.1 emotional well-being magazine that focuses on the mind, heart, body and soul. Every issue will be wrapped in a little hug from you! Our Christmas offer also includes a candle from Scentered worth £16.95. Visit Shop.kelsey.co.uk/PSYGIFT Every horse rider needs a little boost in winter Dark winter days can challenge even the most dedicated rider. Why not give your favourite rider a boost this Christmas with a pair of warm winter riding socks and a subscription to Your Horse, the magazine that inspires its readers to enjoy every single second that they spend in the saddle. Visit Shop.kelsey.co.uk/YHGIFT Got a fisherman friend? Sea Angler is the perfect companion for every…

Vans Arthur Longo Infuse Snowboard Boots £400, vans.co.uk These extremely comfortable boots are designed for all types of snowboarding. They feature interior cushioning, a snug heel hold, cushioning waffle outsoles, and a flex control system that keeps your feet secure at all times. Hestra Army Leather Heli Ski Mitt £120, hestragloves.uk These much-loved classics are worth the price. Featuring elastic wrist straps, Velcro wrist fastenings and removable linings, they are partially made of goat leather. Very warm, whatever the weather. Burton Instigator Flat Top Snowboard (Men’s) £350, burton.com While not an essential bit of kit for the space-saving traveller, as any resort will offer board hire, seasoned snowboarders might want to take their own toys with them. Burton make high-quality boards, and the bindings on this one are compatible with most…

Having lived in the area for a couple of years, and endured last year’s lockdowns in a matchbox-sized flat, Finsbury Park – with its running trail, duck pond and disproportionate number of playgrounds – has become essential for my sanity and general sense of wellbeing. There’s just enough green space to briefly forget you’re in a city of 8.9-million people, and walking around takes a lunchtime-compatible 20-25 minutes. More to the point, there’s even a gym. Equipped with pull-up bars, dip stations and concrete platforms, this free space is the work of Steel Warriors, the charity set up to tackle London’s knife-crime epidemic. Each month, thousands of knives are taken off the streets, and in just one week from 26 April to 2 May this year, 400 knives were seized.…

1. Underhand Chop Standing on a horizontallly anchored block, athletes use an axe to cut through a 32cm log from both sides. 2. Stock Saw Using a standard chainsaw, athletes cut two discs off a log in the fastest time: the first cut downwards, the second upwards. 3. Standing Block Chop Athletes chop through a standing wood block 30cm in diameter from both sides. 4. Single Buck Athletes use a one-man pull saw, two metres in length, to cut a complete disc off a wood block 46cm in diameter. 5. Springboard Notches are chopped into a vertical log. Two springboards are anchored into these pockets, as athletes climb up to chop through a block of wood in the fastest time. 6. Hot Saw Using their own custom-built chainsaws, athletes must…

I thought it was something that I had invented,” says Sam Thomas, of the eating disorder that came to dominate his life between the ages of 13 and 21. “I didn’t even know what the word was.” It wasn’t until he read the word ‘bulimia’ in an agony aunt column of one of his mum’s magazines that he understood he might be suffering from something other people dealt with, too. Thomas’ experience is not uncommon. There is a slow, but growing, understanding of just how many men are struggling with disordered eating, becoming obsessed with what goes in and out of their bodies, purging and exercising too much in the process. “It got to the point where I was doing 15 hours of exercise a day” Some studies suggest that…

DON’T MISS OUT! PAY THE NORMAL SHOP PRICE* AND GET THE NEXT ISSUE DELIVERED TO YOUR DOOR ORDER TODAY Terms and conditions apply. You will receive your copy around 23 December 2021. *Delivery is included in the cover price for UK customers only. An additional £1 will be added to any overseas address. **Lines open Mon-Fri 8.30am-5.30pm. Calls charged at your standard network rate. Cover for illustration purposes only and subject to change. ORDER ONLINE AT: SHOP.KELSEY.CO.UK/MEFJAN22 CALL NOW ON: 01959 543 747** QUOTE REF: MEFJAN22 QUOTE REF: MEFJAN22…

Trail mix – essentially just a combination of nuts, seeds and dried fruit – is a staple supply for any hiker or adventurer. But as well as taking it on treks, perhaps you should keep a pack by your desk, too. That’s because a review in Nutrition Journal shows that increasing your intake of dried fruit and nuts could help improve nutritional status and reduce the risk of chronic diseases, such as diabetes and cardiovascular disease. Because trail mix provides some sweetness and healthy fats, it also does a good job at curbing cravings for less healthy afternoon snacks.…

In the kitchen, get the small stuff working for you and everything else falls into place. That means moving away from dry chicken and broccoli, and realising that food can be healthy, in line with your particular body goals, and enjoyable. Niall Kirkland founded The Good Bite with exactly that in mind. “It’s about taking joy in the small things, and finding twists to make them better,” he says. “What’s the point of living healthily if you can’t enjoy life anymore? You can only do the work and follow your journey if it’s a rewarding experience. I’m no saint, but you don’t have to be to live well.” SWEET AND SPICY CHICKEN AND RICE TRAYBAKE INGREDIENTS (SERVES 4) • 50g sweet chilli sauce• 2 tbsp soy sauce• 2 tbsp brown sugar• 1…

PROTEIN “Protein is very important for preventing muscle wastage, boosting your immunity and repairing DNA as you age, but there’s a lack of appropriate protein in most people’s bodies,” explains Roberts. “The rule of thumb for men is about 1.5-1.6g protein per kilo of bodyweight per day, but avoid high-cholesterol animal proteins and aim for low-cholesterol river fish and sea fish, such as salmon, cod and trout, as well as protein-rich peas, beans and hemp.” CARBS Around 35 per cent of your daily diet should come from carbs, but avoid white bread and processed foods, which can trigger blood sugar spikes and increase fat retention, inflammation and insulin levels as you age. “Quinoa, pulses, teff and couscous are much better options for your health and longevity,” explains Roberts. FATS The…

THE EXPERT Kenny Mammarella-D’Cruz is the founder of the popular MenSpeak men’s groups and the author of Online Men’s Groups Success. Visit mensgroups.co.uk and themanwhisperer.co.uk Research suggests 29 per cent of us will suffer from depressive symptoms over the winter months, which is why it’s so crucial to head into winter with a clear action plan for your mental health. The bad weather and dark days can sap your energy and optimism; the lack of sunshine makes you vulnerable to seasonal affective disorder (SAD); and the shorter days mean it’s easy to neglect the everyday social and leisure activities that usually nourish your sense of pride, pleasure and perspective. “Many men, especially in the winter months, can wake up feeling panicked and out of control, expecting something terrible to happen,”…

Locksmith is one quarter of Brit-winning band Rudimental, but away from the music he’s also a fitness fanatic, and recently launched his own activewear range: They Call Me Locksmith. Among the brand’s apparel is a selection of training equipment, including the Tactical Weighted Vest used here. Weighted vests offer the simplest solution for levelling up your bodyweight workouts. While adding dumbbells or other external weights changes the basic mechanics of bodyweight exercises, with a weighted vest you can press-up, pull-up, squat and more just as you would without weights. The extra load will place added stress on your muscles and cardiovascular system, which means your strength, endurance and body fat will all benefit. HOW TO: • Complete each exercise back-to-back, with minimal rest in-between. • Do each exercise for 1…

Christmas isn’t far off, and after the couple of years we’ve had health and wellbeing will be top of many people’s wish-lists. Whether it’s a subscription to encourage a more consistent routine, or a hamper to support a healthier approach to nutrition, we’ve got you covered with a list of gifts – to keep for yourself or dish out to loved ones. DON’T SWEAT IT Gymspin is the new bio laundry detergent for workout wear, specially designed to remove lingering, stale sweat-related smells. While other detergents simply mask the problem, Gympsin uses a lab-formulated, deeply cleansing enzymatic complex that removes bacteria and neutralises bad odour. Optical brighteners revitalise colours, too. Recommended for use at 30°C, but the biodegradable capsules can also be used on an eco-friendly 15-minute cold wash. £2.50…

MARK BAILEY Regular contributor Mark searched far and wide to fill the Updates section with the fitness stories you need to know about. MATT RAY works up a sweat introducing HYROX, the new functional fitness format taking the world ofWODs and burpees by storm. ALIA WAHEED is a journalist with a keen interest in promoting inclusivity. This issue, she explains how we can all be better male allies. LOCKSMITH is one quarter of drum and bass band Rudimental. He’s also a fitness fanatic. Turn to the back for his weighted vest workout.…

∙ 1 ∙ CARDIO KILLS MUSCLE This is the main ‘gym bro’ myth that still persists, but it couldn’t be further from the truth. Regular cardio will, in fact, strengthen your ability to build muscle. By increasing blood flow, cardio makes it easier for your body to repair muscle damage, helping you feel less sore the next time you work out, thereby speeding up progress. ∙ 2 ∙ CARDIO BURNS FAT Cardio burns calories, not fat. Fat loss comes down to calorie management, not just the amount of aerobic exercise you do. If your end goal is to lower body fat, monitor your diet so that you are in a caloric deficit. Be aware, though, that only doing cardio and not monitoring your food can burn up muscle tissue. As…

Emergency services and NHS personnel will be given the opportunity to take part in a new event known as The Gratitude Games, an Olympics-style annual sporting celebration which will raise money to help provide mental health care to staff who have to deal with death and serious injuries in the course of their work. Organisers hope the event will raise at least £10m over the next five years, and the inaugural Gratitude Games will take place in Manchester between April and May 2022.…

A high-fat diet can cause the thinning and loss of your hair, according to research published in the journal Nature. Researchers from Tokyo Medical and Dental University found that eating fatty foods or being overweight causes the depletion of hair follicle stem cells, which leads to the blocking of hair follicle regeneration and, ultimately, the loss of hair. So if you want to protect your luscious locks, cut down on fatty slabs of meat, biscuits and cream, and stock up on nuts, olive oil and avocadoes instead.…

Hot Stuff – the perfect gift for gadget fans Stuff magazine is packed full of news, reviews, and all the best deals on the hottest new gadgets. Treat a friend to 13 issues of Stuff and receive a Nacon PS4 stereo gaming headset, worth £25.50. Visit Shop.kelsey.co.uk/STUGIFT The perfect subscription for photography lovers. Amateur Photographer Premium is the perfect gift for photography lovers. Gift a subscription today and they will receive 13 issues across the year, that’s 13 deliveries of tips and tutorials, all from you! We’ll also include three Special Editions as an extra gift that will get them off to a flying start. Visit Shop.kelsey.co.uk/APGIFT Stocking filler idea Boxing News Presents Special Editions Pack of three (get 3 editions for the price of 2) Visit Shop.kelsey.co.uk/BNPGIFT Get your…

When you look at what most people get up to in the gym, it can be broken down into a simple formula: resistance exercises, sometimes combined with a bit of cardio, with a general emphasis on hypertrophy and strength endurance. That’s fine, and such a routine will definitely make you fitter, healthier and functionally stronger. The thing is, it also means that most people are training quite specifically for something that doesn’t have a corresponding sport, which can make it quite hard to track overall progress and stay motivated. Endurance sport entrepreneur Christian Toetzke recognised that fact, and experimented with combining short runs, rows and SkiErgs – each around one kilometre in length – with high-rep functional exercises, such as farmer’s walks, sled pulls and sandbag lunges. What he landed…

Highlander Vorlich Backpack £69.99, highlander-outdoor.com Established in 1985 to provide an alternative to niche and over-priced outdoor kit, Scottish brand Highlander is all about affordable gear – and this backpack is no exception. It’s half the price of some of its competitors and performs surprisingly well out on the trail. You get a 40L capacity, loads of useful pockets and straps, and a comfy back system with sturdy hip-belt and padded shoulder straps. Haglofs Rugged Flex Pant £140, haglofs.com Made from two materials – a hard-wearing fabric across the thighs and calves and a four-way stretch fabric on the knees, shins, backside and inner thighs – these trousers strike a lovely balance between sturdy durability and lightweight movement. They’re rugged and flexible, as the name implies. inov-8 Roclite G 315…

1. Over-exercising “It might be where people are over-evaluating their body weight and shape, or missing out on social occasions in order to go to the gym,” says Beat’s Martha Williams. 2. Secrecy “It’s very secretive in its nature,” says eating disorder advocate, Sam Thomas. “Bulimia sufferers notoriously cover their own tracks.” 3. Calorie counting “Obsessive calorie counting can be a sign,” says Martha Williams. “Basically, anything that becomes very obsessive and impacts your day-to-day life.”…

Challenge yourself Begin by challenging yourself. As an ally, you need to be open to making changes in your everyday interactions. Educate yourself, recognise your privilege and acknowledge your responsibility. Call out sexism Whenever you see acts of sexism, call it out. Sometimes others don’t realise their behaviour is inappropriate. If one of your own teammates calls it out, it carries more weight. Provide support If you’re someone who wants to help the women in your life get active, give support. Doing an activity together is also a great way of being a positive ally: attending an exercise class or joining them in a space that could usually be more male-dominated and intimidating, like the gym, for example. Knowing a male ally has a woman’s best interests in mind –…

A robust blood vessel network is essential not only for long-term heart health, but also for better performance on the running track, in the weights room… and in the bedroom. Because the healthier your blood flow, the greater your lust for life. And new research suggests you can improve cardiovascular health and blood vessel function in a simple, tasty way: by eating more blueberries. In the study at King’s College London, subjects who ate 200g of blueberries (around three handfuls) had better circulatory function within just two hours, and over a month reported a level of blood pressure reduction similar to subjects on specialist medication. It’s thought high levels of anthocyanins are behind the better blood flow. Add blueberries to shakes, porridge or yogurts for a heart-health hit.…

Many men don’t like Swiss balls – they feel that men should use heavy things made out of iron. If that has been your opinion, this workout may just change your mind. It requires you to perform six exercises back-to-back, testing a different part of your body with each one, but always making you work those core muscles to keep your body stable. Complete the circuit with strong, controlled movements and you’ll get a full-body muscle burn and good cardio workout to boot. 1a. SWISS BALL LEG CURL REPS: 10 REST: Straight into 1b • Lie on your back with heels on the ball. • Now raise your lower back off the floor and hold your body in a straight line from shoulders to heels. • Use your glutes and…

Building a body that serves you in life as well as in the gym requires your training stimulus to be well-rounded. Similarly, what you do outside of the gym is paramount if you are to keep your body injury-free. It all boils down to small, positive choices that turn into habits and eventually become as ingrained in your life as brushing your teeth or making the morning coffee. CREATE A WELL-ROUNDED PLAN Lifestyles are becoming ever more sedentary, placing a record number of limitations on the body and its ability to function. If these limitations are left unaddressed, the body will compensate by seeking out the path of least resistance – which isn’t always favourable. When it comes to your training, applying the correct stimulus to your body will result…

WARM-UP: MOBILITY AND ACTIVATION HOW TO: spend 60 secs on each drill • Spiderman Stretch • Forward Lunge with Hip Flexor Stretch • High Knee to Cossack Squat PART ONE: STRENGTH “As rugby is a positional field sport, we need to work all three planes of motion and use key movement patterns,” says Third Space elite PT Luke Worthington. “The three planes of motion are sagittal (forward and back), frontal (side to side) and transverse (rotational). We will focus on the lower body, as rugby players tend to do less overhead work.” HOW TO: complete the exercises as a continuous circuit, with minimal rest between exercises. Do 8-10 reps for each and take 2 mins rest before completing the circuit 1 or 2 more times. • 2a. Double Kettlebell Goblet…

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is the birthday someone alive today could realistically be celebrating some time in the future. At the moment, the average man in the UK can expect to live until he is 79, but new research, published in the Royal Society Open Science journal, suggests that although our chances of living beyond that age remain slim, there is no reason why we couldn’t live to 130. The probability of death increases as we get older, so a 90-year-old is 1,500 times more likely to die in the next year than a nine-year-old, but the data suggests that our death risk eventually plateaus in old age. The good news is that risk of death doesn’t increase exponentially beyond 100; the bad news is that the level at which our death risk becomes…

Keep the extra pounds off to keep your spirits up. That’s the conclusion of researchers who examined the records of thousands of subjects, before summarising that mental health is definitely impacted by excessive weight gain (‘excessive’ being the operative word), regardless of genetics and other health factors. Scientists believe that psychological pressures caused by being significantly overweight may contribute to the problem. “Our research suggests that being fatter leads to a higher risk of depression, regardless of the role of metabolic health,” says lead author Jess O’Loughlin. “This suggests that both physical health and social factors, such as social stigma, play a role in the relationship between obesity and depression.”…

“The project was always to showcase the amazing outdoor spaces the UK has to offer, but on a personal level it was also my very own great escape,” says Rolph, who first set out on the trip last year (2020), only for it to be cut short by a life-threatening bike accident. “An entire year had passed and plenty had happened,” he continues,” yet somehow it felt like nothing had really changed. With the same pent-up energy and now a score to settle, I was more excited than ever to finish my big ride.” That ‘big ride’ – sponsored by bike and outdoor brand Knog – included paddleboarding the length of Lake Windermere (18.1km); skiing from the summit of Aonach Mòr, the eighth highest mountain in Britain; kayaking around the…

Oakley ARC5 PRO Helmet £490, oakley.com Oakley engaged with reigning overall World Champion, Aleksander Kilde, to design the ARC5 PRO helmet, which is created to be ‘the ultimate FIS-certified alpine ski helmet’. Features include head impact-protecting lightweight M-Forge Composite technology and MIPS. The helmet also provides goggle integration, a chin guard and removable earpads. If you plan to race, there is rear shell design to allow for an aggressive tuck position. DARE 2B MEN’S ENDLESS II JACKET (JENSON BUTTON EDIT) £160, dare2b.com Made from recycled ARED 20/20 fully waterproof and breathable fabric to protect you from the elements, with four-way stretch for full mountain mobility. It’s baffle lined with a knitted rib collar and cuffs to seal in the warmth. Featuring a storm flap and hood, with a high collar…

While cardio work will give you the basic fitness you need for snowboarding, it’s important you keep your body supple, too. As well as yoga, Rees recommends prioritising the following areas in the weeks leading up to your trip. Squats: Practise holding a low squat for as long as you can. Single-leg squats improve your balance and stability, but any squats will help you to get fit for snowboarding. Ankle circles: These are done flat on your back, moving your feet around one at a time in a slow, controlled way. Do big, medium and small circles. Core work: Your core muscles are in action all the time when snowboarding, as they keep you upright and balanced. Core strength is also key to keeping hips and spine aligned. And all…

You can do this workout in any gym or training space that has basic equipment. It uses some of the moves that feature in the competitive HYROX races. Repeat the session two to three times a week to see improvements. 1. WARM-UP Run x 5 mins Row x 5 mins SkiErg x 5 mins 2. TUNER Weighted Lunge x 30 secs Rest x 30 secs Repeat x 4 3. 15-MIN AMRAP Sprint x 200m Wall Ball x 15 Sprint x 200m Pull-Up x 8-10 Sprint x 200m Wall Ball x 15 4. CORE V-Ups x 60 secs Rest x 30 secs Repeat x 4…

According to NHS Digital, prescriptions for antidepressants doubled in the UK between 2008 and 2018, rising from 36 million to 70.9 million. The reasons are varied and the subject of fierce debate among mental health professionals, advocates and charities. Some say it’s a sign of a rising tide of mental illness. Others say that it shows more people are willing to be honest about their struggles and reach out for help. Inevitably, there are also worries that we have become over-reliant on medication at a time when funding and access for alternatives, like talking therapy, is hard to come by. Concerns have been raised about the long-term use of such drugs, too. However, a new study for the New England Journal of Medicine, suggests long-term use of antidepressants can be…

“Supporting someone is less about what you can do for them and more about how you are being with them. In my experience, it has felt quite threatening when someone has tried to help me, because I’ve felt like they will want to take away my only way of coping. “Instead, I have always appreciated when people have been able to listen to me without rushing to fix me or problem-solve my situation. Practical things, such as offering to come to appointments or doing something distracting that perhaps doesn’t involve food, have been useful, but they have always been less important than feeling safe with someone and not feeling judged. It’s only once I have been able to really trust people that I have felt like I can rely on…

According to a recent study published in Gut, people whose diets were based on healthy plant-based foods had both a lower risk of contracting Covid-19 and, in those who were infected, a significantly lower risk of experiencing serious or lasting symptoms. The study, assessing over half a million participants from the US and UK, found those eating the most plant foods were nine per cent less likely to develop Covid and a staggering 41 per cent less likely to develop severe symptoms.…

We all hope to live for as long as possible, but what we really want is to stay healthy and energised as we age, so we can enjoy life to the full. If you can dodge injuries and diseases, and retain the strength and mobility to enjoy new activities and adventures, you’ll do just that. “The way I look at the issue of longevity is that I may be getting older, but I want to make sure what I’m doing doesn’t slow down or change,” explains celebrity trainer Matt Roberts. “I want to have energy, I want to feel vibrant, and I want to have a positive attitude towards life, because my body and mind are functioning in a really switched-on way.” In his late teens, Roberts weighed 76kg and…

Wood or plastic? There are benefits to both. Wood looks nicer, and is (arguably) gentler on the hands, but plastic is cheaper and you can leave your rings hanging outside in the rain. A final consideration is the surface – whatever you go for, you’ll want enough grip to be able to hold on comfortably. Wood edges it, just. Where should I start? With the basics. Even moves like press-ups, pull-ups and dips will feel impossible at first, as your elbows stray away from your sides and the instability feels insurmountable. As you learn to keep the rings under control and create full-body tension, you’re ready to step things up and start using a ‘false’ grip to hold on. What’s next? When you can do multiple strict reps of the…

This workout has been designed with minimal kit – you just need a kettlebell, dumbbell and your own bodyweight – but don’t think that means it’s light on intensity. Made up of three giant sets, plus a warm-up exercise to prime your muscles and joints for the work to come, you’ll work every major muscle group, while the more cardio-heavy exercises like split squats and kettlebell swings will keep your heart rate hovering in the golden fat-burning zone. Tackle it first thing in the morning so you’re ready to attack the day, or save it for early evening to sweat away work-related stress. 1. KNEE RAISE TO LUNGE TO TWIST TO HAMSTRING STRETCH REPS: 12 SETS: 2 REST: 30 secs • From standing, grab your knee and come up onto…