Innholdsfortegnelse for September 2022 i Men's Fitness UK

He’s known as ‘the man with the healing hands’. A performance coach, osteopath and massage therapist, if you’re in pain or looking to find a route to full-body health, James Davies is the real deal. Team GB’s team therapist for the 2016 Olympics Games in Rio, Davies has worked with the best Premier League footballers, elite England rugby players and stars of track and field, helping them all to become the best version of themselves. David Beckham says Davies “has revolutionised the way I feel about my body.” Joe Wicks calls him “my body coach.” And England centre back Tyrone Mings says, “He has been essential in my recovery from injuries, games and improving my performance.” Now, he’s written a book, Body, a practical guide for those looking to achieve…

L ike having a healthy ice cream for breakfast, smoothie bowls are perfect in the summer heat. They take just a few minutes to prepare, but allow you to take in a huge variety of fresh fruits, vegetables, protein and healthy fats, all of which can be lacking in the first meal of the day. TIME: 5 minutes DIFFICULTY: Easy STORAGE: Best consumed immediately INGREDIENTS (serves 1): - 1 frozen chopped banana - ½ cup frozen blueberries - 1 cup fresh spinach (approx. 30g) - ¼ fresh beetroot - 1 tbsp ground flax seeds - 1 scoop plant-based vanilla protein powder - ½ cup plant-based milk METHOD: ●Blend all the ingredients in a high-powered blender until thick and smooth. ●If you like, you can then scatter your favourite toppings…

Taking up yoga and meditation can strengthen your cognitive skills and even help to combat age-related mental decline, according to research published in the Journal of Alzheimer’s Disease. Subjects in the study were split into two groups: one followed a 12-week yoga and meditation programme, while the others did a dedicated brain-training programme. When scientists conducted cognitive tests on the entire group, they all experienced an uplift in their mental performance, but only those in the yoga group experienced happier moods.…

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda Editorial postal address: Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL ADVERTISING SALES KELSEY MEDIA Commercial Manager Ben Rayment 01959 543 517 ben.rayment@kelsey.co.uk Ad Production Manager Neil Hepden 01233 220 245 neil@tandemmedia.co.uk MANAGEMENT Chief Executive Steve Wright Chief Operating Officer Phil Weeden Managing Director Kevin McCormick Subscription Marketing Director Gill Lambert Retail Director Steve Brown Print Production Manager Georgina Harris Print Production Controllers Hayley Brown Senior Subs Marketing Manager Nick McIntosh DISTRIBUTION (UK) Marketforce UK Limited, 121-141 Westbourne Terrace, London, W2 6JR. Tel: 0330 390 6555 DISTRIBUTION (N. IRELAND AND REP. OF IRELAND) Newspread, Tel: +353 23 886 3850 PRINTING Precision Colour Printing Ltd COVER Model: Nicolas Virginius (W Models) Photography: Eddie Macdonald Information given…

Experts at Baylor College of Medicine and Stanford School of Medicine have identified a specific health-boosting molecule in the blood that’s produced during exercise. This key molecule appears to effectively reduce food intake and obesity. The findings – currently limited to mouse studies, but which have shown promising insights in human trials – are helping to reveal the physiological triggers which link exercise, hunger and obesity and could be used to create an ‘exercise pill’ in the future. “Regular exercise has been proven to help weight loss, regulate appetite and improve the metabolic profile,” explained Dr. Yong Xu of Baylor. “If we can understand the mechanism by which exercise triggers these benefits, then we’re closer to helping many people improve their health.” The key molecule triggered by exercise was identified…

T hruDark’s high-performance training gear is inspired by its founders’ careers in the Special Forces. Each bit of kit is made to move as you do, withstand the rigours of intense physical activity, and keep you cool and comfortable when core temperatures rise. This FORCE drirelease T-shirt is no different. A blend of natural and synthetic fibres optimise sweat-wicking and quick-drying, while maintaining extra-soft comfort. And because those fibres are carefully engineered, the top will resist colour fading and shrinkage for as long as you wear it. Away from the technical details, this is an excellent top to work out in. There’s a nice thickness to the material – which does a good job of hiding sweat – but it remains breathable enough to prevent overheating when the going gets…

Rotimi Odukoya has the kind of physique that millions of men strive to achieve in the gym – which is where he started his strength journey. But somewhere along the way the The North Face athlete started to look for more than just lifting weights. That was then he discovered the sport of indoor climbing. Bouldering’s combination of a physical and mental challenge, a sociable scene and a shared experience that helps you face your fears, was such a draw that Odukoya’s friends were soon joining him to climb. It prompted him to set up his own climbing community, Climbxr, which has many black members and welcomes people from all backgrounds. So what are the benefits of bouldering, how can anyone get involved, and what are Rotimi Odukoya’s tips for…

E asy, robust, tasty and convenient, dried fruit is the perfect way of adding not only fibre, but also a five-a-day portion to your daily tick list. Here are some simple ways you can get more of it into your life… Snack smart Whether you’re out on the trails, clockingup kms on the bike or are just in need of an afternoon snack at work, dried fruit can provide a fast-digesting hit of energising natural sugars. Pack Whitworths SHOTS in your kit bag as a delicious, go-to goodness snack with a mix of dried fruit and chocolate pieces. With under 100 calories per pack, they’re a great addition to your healthy routine. Bulk up your breakfasts Put more fibre and muscle-building protein into your breakfast porridge by adding Whitworths Peanuts…

I didn’t know anything about mental health if I’m being honest,” says Jake Mills. “I didn’t know anything about signs or symptoms. It wasn’t something that I was taught about in school or something that I talked about with friends or family. So I didn’t know that what I was feeling was a thing. I didn’t know it was to do with my mental health or that I could get better.” Mills is an award-winning stand-up comedian and the founder of Chasing The Stigma, a national charity with the aim of normalising the conversation around mental health. What Mills was feeling was anxiety and depression, which became so acute that, in 2013, he attempted suicide. He chose to share his story on social media, beginning a conversation about something which…

THE EXPERT Mike James is a former military PT, a specialist musculoskeletal physiotherapist, and an advisor to INCUS Performance (incusperformance.com) Proprioception is your body’s invisible skill. Put simply, it’s your ability to sense the movement, action and location of your limbs in space. It’s what enables you to dribble a football without looking down, rapidly change direction on the rugby field, return a tennis serve, run over rocky or uneven terrain, or lift weights with fluency and precision. It’s the reason you can touch your knee even when you’ve got your eyes closed. And it remains one of the most mysterious and neglected sporting attributes. “Proprioception is the awareness of a body or joint's position in relation to its environment,” explains physio Mike James, an advisor for training data specialists…

In the late 90s to early 2000s, leisure centres and exercise videos everywhere were invaded by very large, bouncy balls. Nowadays, Swiss balls are dotted around nearly every gym in the world – usually gathering dust in the corner. Who knows, you might even own one. But these big, bouncy inflatables are far more than just a gimmick. Used right, they can be a genuinely useful training tool. Initially used by physiotherapists for rehabilitation, they quickly became mainstream. Why? Because Swiss balls are an excellent tool for developing functional, ‘real-world’ strength. With a machine, you can only move in one direction, therefore you tend to be limited to recruiting the main muscle groups. Swiss balls, on the other hand, enable you to work the prime movers, plus all the stabiliser…

If you find that work commitments and a packed social calendar mean you tend to squeeze all your exercise into the weekends, don’t feel guilty. A new study published in the journal JAMA Internal Medicine found that people who fit in one or two workouts at weekends enjoy pretty much the same life-extending benefits as those who train regularly (with three or more sessions) during the week. The research – which followed 350,000 people for 16 years – found that as long as you get 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week, weekend exercisers can experience the ‘same benefit’ as people who spread their exercise throughout the week. The study backs up previous research by Loughborough University and the University of Sydney, which tracked…

Strengthen your spring Boosting your ‘spring’ will eke out extra distance from every stride. “Stride length is influenced by how we hit the ground and how much force is applied,” says Moses. “So by improving the spring in your legs you generate more force down onto the ground, leading to more spring off the floor.” Do regular squats, hops and single-leg calf raises to add spring to your lower legs. Stiffen up “When looking at stride length, stiffness around the ankle joint can actually be beneficial,” says Moses. “It helps your reactivity to ground contact. You don’t want to spend too much time on the ground, and you want to use stored energy from the achilles tendon to spring forwards. Plyometric drills, such as pogos, hopping and box drops, will…

THE EXPERT Marc Donovan is chief pharmacist at Boots. For ‘convenient care without the hassle’, visit onlinedoctor.boots.com WHAT IS SKIN CANCER? Skin cancer is one of the most common cancers in the UK, but if detected early it can often be successfully treated, which is why it’s important to recognise the signs and symptoms. There are two main types of skin cancer: non-melanoma and melanoma. Nonmelanoma skin cancer is more common than melanoma, is usually less serious and affects more men than women. HOW CAN I SPOT THE SIGNS? The first sign of non-melanoma skin cancer is usually a lump, lesion or discoloured patch that does not go away and often progresses slowly over months or even years. It often develops on areas of skin regularly exposed to the sun,…

S imple, supremely effective and beginner-friendly. Almost every man starts his fitness journey with a set of dumbbells – and for good reason. Small enough to tuck under a bed or sofa, dumbbells are easy to use and massively versatile, with a huge range of dumbbell exercises for every body part. Whether you’re grabbing a pair, just the one, or you want a set to choose from, the value of lifting this strength and conditioning staple goes beyond building muscle. Training with dumbbells on a regular basis can increase calorie burn during HIIT workouts, and build the type of strong foundations to help you power through your other athletic pursuits. But while the dumbbell is one of the easiest bits of home gym kit to snap up, they aren’t all…

Power This shoe has got gears. The carbon fibre plate responds to how much power you put down. At top speeds, the Carbitex DFX ™plate increases in stiffness, adding power and efficiency. At lower speeds, or even walking, the plate relaxes, allowing comfortable ease of movement. The Speed Carbon RC is a track spike and an allday running shoe in one. Lightness The Speed Carbon RC is going to make you float. Scott Sports has thrown its lightest, most responsive Kinetic Light Foam at this shoe. The big weight savings are in the midsole and the mesh upper. Springy enough to provide rebound, but durable enough to be bashed thousands of time around the block, the Speed Carbon RC hits the sweet spot. Efficiency Scott Sports has run the tests…

247 Run is the latest capsule from Represent, featuring pieces which have been meticulously designed to maximise performance during your outdoor workouts – all while maintaining the clean aesthetic Represent is known for. Represent 247 Chest Rig At the forefront of the range is the 247 Chest Rig, the ultimate wearable utility for running. The 247 Chest Rig has two zip pockets with the ability to add a hydration pack to the back, enabling wearers to maintain their performance over any distance. The rig body is crafted from four-way stretch fabric for maximum mobility – ensuring the piece moves with you as you run. It also features a fidlock buckle to the front for quick removal, as well as reflective 3m lines running throughout the piece to ensure visibility at…

TABATA HOW Pick a movement – rowing, cycling, kettlebell swings (pictured) and dumbbell thrusters are all good options – then go all-out for 20 seconds, rest for 10, and repeat a total of eight times. It only lasts four minutes and if you aren’t exhausted afterwards, you didn’t go hard enough. WHY Originally developed to improve the VO2 max of pro cyclists, this short, sharp workout packs a lot of work into very little time and will leave you burning fat for hours afterwards. AMRAP HOW Standing for ‘as many rounds as possible’, this workout format popularised by CrossFit sees you do as many rounds as you can of a circuit of moves in a set time. Classic CrossFit WOD Cindy, for instance, is an AMRAP of 5 pull-ups, 10…

You might associate training adherence – in simple terms, showing up and doing the work when required – with the times when other life stuff isn’t getting in the way. As a result, adherence is usually categorised as being either ‘on’ or ‘off’. On equals an all-in approach and everything at once. That might mean more training, higher intensity workouts and less food on a calorie-restricted diet. Off equals a lack of routine and little to no intentions. You can’t make time for training. Diet? No point. Adherence? Never met them. Don’t panic What’s largely unspoken, however, is the art of flexibility and the ‘dimmer switch’ analogy. Life is a balancing act: sometimes opportunity presents itself to turn up training intensity, and other times around external pressures we have to…

Workouts don’t need to be lengthy and complicated to be effective. For optimum fat loss, grab a single dumbbell and bash out this quick-fire routine. The workout is a ‘complex’ – which is actually fairly straightforward. Simply pick up a piece of equipment – in this case a dumbbell – and don’t let go until you’ve performed every rep of every exercise. It’s an effective protocol for ramping up your metabolism to burn more calories, not to mention building an iron grip. This unilateral session will also strengthen your abs, by creating instability that they’re forced to resist. “When you move with just one side of your body – which you do with every exercise in this workout – your core activates, stabilising the spine and pelvis, transferring power across…

Every minute on the minute (EMOM), as mentioned on p81, is a protocol that keeps the intensity high and rest low to challenge your power of recovery and force your body to adapt. It’s especially good at improving strength endurance, because you’re going to need apply as much effort in the last minute as the first. HOW TO: ● This workout consists of two exercises: wide-grip pull-ups and burpees. ● Complete 5 reps of the pull-ups, then rest for the remainder of the minute. ● Now complete 10 burpees, resting for the remainder of the minute. ● Repeat this pattern, completing 10 rounds in total (20 minutes of work). ● The quicker you get through the reps, the more rest you’ll have before the next set starts. 1a. WIDE-GRIP PULL-UP…