Innholdsfortegnelse for February 2022 i Men's Fitness UK

EASY ON THE EARS Experts at Bond University in Australia have warned of the potential health risks of spending endless hours wired up to in-ear headphones, because it could be causing a harmful build-up of ear wax. Ear wax is a completely natural and healthy substance, which protects your ears from dirt, and naturally makes its way from the inner to the outer sections of your ears over time. But earphones – particularly those that are ill-fitting or poor-quality – can block the passage of your ear wax, leading to compression and build-up. Cheap earphones can also trap sweat and moisture, making your ears more prone to bacterial and fungal infections. “The ear has a wonderful process of self-cleaning, and we should do our best to let this occur naturally,”…

EAT BREAKFAST: People who skip the most important meal of the day are four-and-a-half times more likely to be overweight (and have a belly in place of abs) than those who eat first thing. That’s according to a year-long study of 499 subjects at the University of Massachusetts. Opt for porridge, eggs or other high-protein wholefoods for breakfast. SLEEP WELL: Not getting enough sleep regularly – that is, between eight and nine hours of good-quality sleep per night – can affect the hormones that regulate satiety, according to research from the New York Academy of Science. The study reported that individuals who failed to sleep well are more likely to suffer from obesity and diabetes. Zinc and magnesium supplements can help if you struggle to sleep deeply. LIFT BIG: Crunches…

Eddie ‘The Beast’ Hall, you might be aware, is quite a big man. Staring back at me from across the Zoom call, his shoulders are too wide to fit in the screen – his traps almost big enough for their first day at school. It’s quite something, then, that this is the ‘smallest’ he’s been for over a decade. Since qualifying for his first World’s Strongest Man (WSM) – the pinnacle of professional strongman – in 2012, Hall’s life became a tunnel-visioned quest to be crowned champion. His diet became the stuff of internet legend, his training videos – including benching 100kg dumbbells for seven reps, and shoulder pressing a couple of 70kgs like they were tins of beans – racking up hundreds of thousands of views. Salvation in strength…

SINGLE-LEG WEIGHTED STEP-UP (4 x 6 reps) “These really teach your body to stabilise,” says Evans. “You gain rock-solid stability in your hips. And they help to recruit more muscle fibres when you’re going uphill.” LOADED CALF RAISE (4 x 6 reps) Loaded calf raises will help you to power up steep climbs and control your balance on descents. “You can do them in a squat rack to add the extra weight,” says Evans. SINGLE-LEG ROMANIAN DEADLIFT (4 x 6 reps) The single-leg element makes this deadlift variant a much more functional exercise for runners. “It really trains your posterior chain and your balance,” says Evans. RUSSIAN TWIST (3 x 20 reps) These strengthen the obliques, which are key for runners. “With trail running, you are always changing direction, so…

Getting older is inevitable, but looking older doesn’t have to follow the same trajectory. Maintaining a youthful appearance comes down to making the right lifestyle choices, eating a good diet and staying active. But that doesn’t mean excessive restriction, or ending yourself in the gym every day. Making small but sustainable changes is all it takes. The following tips will help you look and feel younger, boosting your energy and self-esteem in the process… 01 Stick to the shade Don’t spend too long in the sun – its ultraviolet light damages elastin, the fibres in the skin, leading to facial wrinkles. Too much sun can also cause freckles, destruction of elastic and collagen tissue (causing more lines and wrinkles) and, at the extreme end, skin cancer. 02 Wear protection It…

Far from being the reserve of elite athletes, a solid core is something everyone can benefit from, providing a stable base for improved strength and performance in all areas of training._For this circuit, perform each movement for 60 seconds, and rest for a maximum of 10 seconds between moves. Take a 60-second break once one round is done, then do the whole thing 3 more times. 1a. Bear Crawl From a squatting position, place both hands on the ground. Get up on your toes, so knees are hovering above the ground and your back is flat. From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed. Next, push back on hands and toes to return…

Over the past two years, we’ve become intimate with the stress caused by the Covid-19 pandemic. Whether we’ve been traumatised by the death of a loved one, struggled with working from home or found the restrictions on freedoms we once took for granted hard to handle, the toll on our collective mental health has been immense. A study in the journal Nature found that 42% of adults in the US reported symptoms of depression and anxiety in December 2020, up from 11% between January and June 2019. The speed of the pandemic, and the way in which it can upend lives and livelihoods, mean that it’s ripe for creating anxiety. For those who already suffer, that can add more pain to an already difficult situation, while those who have never…

01. Ignore your ego If you’re unsure of the weight to use on a given exercise, err slightly on the low side and concentrate on good form. As an example, assume you’re aiming for 8-10 reps on shoulder press. If you hit 10 reps in your first set, increase the weight by around 5% at the next session. If you can’t even get 8 reps in your first set, you’ve started too heavy; drop the weight by 5-10% for your remaining sets. If you’ve only got one set of weights, pick a number of reps that means you’re close to failure by the final move, or slow the tempo. 02. Be flexible If the gym’s busy or your kit of choice is being used by others, you’ll need a backup…

When former Greater Manchester policeman Scott Britton set about creating an exciting new fitness phenomenon, he drew on the full spectrum of his personal training passions, from Muay Thai and sprinting to power lifting and CrossFit. The innovative result was Battle Cancer: a gritty new event series which blends functional fitness with group challenges to help people raise money for cancer and mental health charities. Hosted in boisterous venues with live DJs and cheering crowds, Battle Cancer events are part CrossFit workout, part Tough Mudder madness. Following its debut event in Manchester in 2017, the series has now spread around the world – from Berlin to Madrid and LA – and raised around $2.3m for charity. Here Britton reveals why he went into battle with cancer – and how you…

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KIERAN ALGER Our resident tech expert runs the rule over the best sports headphones to soundtrack your sweat sessions (p22). MARK BAILEY Regular contributor Mark profiles the rising star of British ultra running Tom Evans, a man breaking the endurance mould. JOE MINIHANE Joe writes regular features for our Mental Health section, and this issue he reveals how to master the art of goal setting. HARVEY LAWTON The founder of The Movement Blueprint reveals how to stay calm and avoid a guilt-driven early-year burnout.…

You may not have heard of him, but Arthur Saxon, aka ‘The Iron Master’, is a man whose lifting advice you should take seriously. This 19th-century strongman spent his time touring the world and challenging people to match his weightlifting feats. The move named after him helped build the rock-solid core that contributed to his legendary strongman status. This move does much more than just give you defined abs, though. That’s because it relies more on your obliques to stabilise your spine, allowing you to increase the weight on other lifts. For you, that means improved posture and impressive shoulders. For Saxon, it meant he could press 168kg overhead with one arm. And he only ever lifted in his pants – they don’t make them like that any more. STEP…

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07:00 Full English breakfast 08:00 Sleep 09:00 Another breakfast (big bowl of porridge, heaps of fruit) 09:30 Sleep 11:00 - 100g cashews - 1-hour physio - Nap 13:00 Lunch (chicken, rice or pasta – “1-2kg of food at every meal”) 14:00 Sleep 15:00 Second lunch (tuna sandwiches, flapjacks – anything to carb-load) 16:00 Gym (4 hours – “Super heavy volume”) with raw steak and extra-cream milk mid-workout 18:00 Steak or protein shake 19:00 Gym again (1 hour): hot and cold treatment 22:30 Evening meal (steak and potatoes) 23:00 Hyperbaric chamber (1.5 hours) 00:30 Protein bar, then off to bed…

Stuart Broad is England’s secondhighest Test wicket taker of all time, with over 520 to his name. The 6ft 5in paceman has the raw power to bowl balls at close to 140kph, but also the stamina to run 50km during a five-day Test match. Every time he bowls a delivery, Broad puts ten times his bodyweight through his lower body. But he has diligently built up the durability, fitness and mobility to survive (at time of writing) 150 gruelling Test matches over the course of 15 years – and he has never allowed his lifelong asthma to slow him down. Here, the Nottingham-born athlete discussed the intelligent training that underpins his success. Men’s Fitness: What unique physical qualities does a Test match fast bowler require? Stuart Broad: Although we actually…

St Ives Bay, Cornwall “I grew up in Cornwall,” Hadlow says. “A few beaches down there are unbelievable, with huge, open, sandy beaches. I love it there.” Hayling Island, Hampshire This is where Hadlow now has his UK base. “There are many spots along the south coast. All around the Solent, so many beaches. I know that area very well.” Camber Sands, East Sussex “I’ve spent a lot of time here. When you’re learning, it’s great to have those big, open beaches with plenty of space to launch a kite.” Hunstanton, Norfolk “The flat water here makes it ideal for beginners or freestylers.” Rhosneigr, Anglesey “This is another great place, up on the west coast of Anglesey, in Wales.”…

“There are so many aspects to training, but I usually categorise them into three main focuses: Mobility, stability, strength Speed, agility, power Reaction and coordination The first focus is really around strength and movement, so I like to work in sled pushes, plyometrics, jumps, resistance, and core work. The second focuses are the fundamentals of fighting. Quickness, power, agility – it’s all about maintaining control during a fight. The third is more cognitive conditioning, depth perception and working on muscle memory. A few of my favourite exercises include box jumps, medicine ball slams and bag work.”…

Whether trying to lose weight, throwing yourself into work in the bid for a big promotion, or looking to make changes in your personal life, setting goals at the start of the year is a well-worn trope – one that, more often than not, ends in failure. Such failure can lead to disappointment, as well as exacerbating existing narratives about your own inability to achieve the things you want to do, with the wider potential to create negative feelings and poor mental health. Goal-setting theory was pioneered by American psychologist Edwin A. Locke in his 1968 work, Toward a Theory of Task Motivation and Incentive. Locke argued that specific and measurable goals were more likely to lead to success. And while his theory remains sound, the overly stressed world in…

CHILLI COD IN TOMATO SAUCE INGREDIENTS (SERVES 2) - 2 tbsp olive oil- 1 onion, peeled and chopped- 2 garlic cloves, crushed- ¼ tsp dried chilli flakes- 1 red pepper, thinly sliced- 400g can tomatoes- 100ml white wine- 12 black olives- 4 x 150g skinless cod loin fillets METHOD • Heat the olive oil in a large frying pan and sauté the onion, garlic and chili flakes for three to four minutes. Add the red pepper and cook for a further three to four minutes. • Pour in the tomatoes, white wine and black olives, and simmer for eight minutes. • Add the cod loin fillets to the pan and cook for eight to ten minutes, turning once if not covered by the liquid, until cooked through. • Serve on…

With the festive period over and the perceived Christmas ‘dent’ well and truly done, the temptation to head full throttle back to the gym, ramping up cardio and intensity, is often seen as the obvious solution. You tear through the first three weeks of your fitness programme, switching That whites for black Americanos and joining the #5amHustleClub in a race to see results. How many times have you tried this, and how many times has it seen you completely burned out by the end of January? What if, instead, you used the early-year period as a time to set goals, consider the longer journey for the year ahead and reaped the benefits of working consistently at a more sustainable 70-75%? The foot-down ethos We’ve all been there – industry professional…

A ten-minute power run is the secret to boosting your mood and mental performance at work, according to new research by experts at the University of Tsukuba in Japan. The study, published in Scientific Reports, found that a short run triggers an increase in blood flow to the prefrontal cortex: the area of the brain associated with executive function, such as planning, decision-making, organising your thoughts, working towards a goal, and short-term memory. Put simply, it’s the part of your brain your boss pays you to use. In the study, subjects who went on a short ten-minute run displayed better cognitive reaction and brain-processing skills, and also reported better moods. These findings were in addition to the enhanced blood flow observed in the prefrontal cortex, which was monitored using functional…

One year on from his half-ton deadlift world record in 2016, then World’s Strongest Man Eddie Hall lifts 536kg as part of a promo for his book, My Story (though as it was outside of official competition, the monstrous lift didn’t count as a new WR). Hall has previously spoken about the need to take his mind to some “very dark” places to prepare for such exertions, and for this issue of MF he gives further insight into the extreme commitment required to be the strongest man in the world. READ OUR EXCLUSIVE INTERVIEW WITH EDDIE ‘THE BEAST’ HALL ON PAGE 26.…

Whether you’re lifting heavy, spinning a set on the stationary bike or running around your local park, sticking on some music has proven performance benefits. The right backing tracks can delay fatigue and boost mental toughness to squeeze your effort levels higher. And the latest super minimal, sweatproof, true wireless buds can withstand the rigours of a workout, too, with motivational sound quality, big endurance battery life and beefed-up durability. Here’s our pick of the best. Jaybird Vista 2 £189.99, jaybirdsport.com Jaybird has an excellent track record for sports headphones built to withstand everything the outdoors – or the gym floor – throws at you. The Vista 2 follows a winning formula: big, eight-hour battery life; solid, customisable sound; and secure, comfortable wingtip fit. But there are notable new smarts,…

Tom Evans isn’t like other runners. While many endurance athletes swerve the gym, the world-beating British ultra runner pumps out heavy squats and deadlifts. Some runners stubbornly cling to old-school training ideas, but Evans sharpens his running gait with the help of biomechanical sensors and 3D motion capture analysis. And although most runners follow a single-sport training programme, Evans boosts his volume by cross-training with mountain biking, road cycling and swimming. The 30-year-old is a pioneer and an innovator, locked in a deeply personal quest to stretch his physical limits to the max. And his refreshingly open-minded approach is a winning strategy that every runner can learn from. Military discipline Evans’ journey to the top of the ultra running scene has been dizzyingly fast. Before he became an elite runner,…

SQUAT Grip as close to your shoulders as your mobility will allow for. Squeeze everything in tight and pull your shoulder blades together, to create a strong shelf for the bar to rest on. Try to push your elbows forward to lock everything in, making your upper back ridged to better translate force into the bar. BENCH To generate maximum force, you must utilise your entire body with a leg drive. A lot of beginners misunderstand how to use their legs, and drive their feet straight down into the ground, causing their hips to rise off the bench. The correct way is to try to use the friction of your shoes to leg press the ground away from you, pushing your body in the direction of your spotter. Try this…

Britain's original outdoor magazine is packed full of stunning photography, top class writing and brilliant walking and backpacking routes, along with authoritative gear reviews from the country's most experienced team of testers and essential skills advice from highly qualified outdoor instructors. GREAT REASONS TO SUBSCRIBE GO ONLINE AT SHOP.KELSEY.CO.UK/TGOHA22 OR CALL 01959 543 747* QUOTE CODE TGOHA22 *LINES OPEN MON-FRI, 8.30-5.30PM. CALLS CHARGES AT YOUR STANDARD NETWORK RATE. UK Direct Debit o.er only. You will pay £5.00 for your first 3 issues. Your subscription will continue at a rate of £22.99 every 6 months. Savings are based on the standard cover price of £4.75. O.er ends 31st December 2022. Your subscription will start with the next available issue and you will receive 13 issues in…

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You’ve hit the gym for a quick pump, but every machine and bench is in use and all you can salvage is a single discarded weight plate. Luckily for you, there’s a simple solution: this complex. By performing a variety of isolation moves and hitting relatively high reps, you’ll challenge your muscles to adapt and grow. HOW TO: Complete anywhere from 8-15 reps of each exercise (depending on available time and lifting experience). Do each exercise back-to-back, without putting the plate down. Complete 3 circuits in total, with 2 minutes rest in-between. 1a. WEIGHT PLATE CURL • Stand tall, with your shoulders back and feet close together, holding the plate. • Keeping your elbows tucked into your sides, curl the plate towards your chest, stopping just before your forearms reach…

High-intensity interval training (HIIT) is the catch-all name for any workout that involves alternating periods of high intensity with those of low intensity. They’re lung-busting efforts – and not for the faint-hearted – but have the potential to provide the fat-burning benefits of much longer workouts. This session consists of six exercises. Perform each exercise continuously for 40 seconds, at a high enough intensity to get your heart rate up, but not so hell for leather that you’re swinging the weights around and lose any semblance of form. Once your 40 seconds are up, rest for 20 seconds. Repeat that pattern 4 times for the first exercise, rest for 60 seconds, then move on to the second exercise. Rinse and repeat until the mountain climbers are out the way –.then…