Innholdsfortegnelse for February 2023 i Men's Fitness UK

QUINOA PILAF Ingredients (serves 2): - 60g quinoa - 470ml boiling water or hot stock - Olive oil - 1 red and 1 yellow pepper, chopped - 1 leek, chopped - 25g sunflower seeds - 25g pistachios - 25g parsley, chopped - 5 dried apricots, chopped - 1 tsp wholegrain mustard - Juice of ½ a lemon - Salt and pepper Method: 1. Add the quinoa to a pan with boiling water or stock, add the lid and simmer for 15 minutes. 2. Meanwhile, in another pan, add a dash of olive oil, throw in the red and yellow pepper and leek, and cook for five minutes until softened. 3. Add a handful of sunflower seeds, a few pistachio nuts, some parsley and dried apricots, and turn off the heat…

O ne month, he could be navigating white-water rapids in the Russian Far East; the next, trekking through dense South American jungle, in search of undiscovered worlds. For such uniquely physical job requirements, Steve Backshall MBE – who you might recognise from our June 2021 issue – can’t rely on pec pumps and bicep curls to get in shape. Last time MF featured Backshall, he was the ripe young age of 48, but now in his 50th year, he’s more aware than ever of the need to exercise in a way that allows him to do what he does for as long as possible. Since 2010, he’s worked closely with James Griffiths, founder of do-it-all gym Wild Training – and regular MF contributor – to tailor his training accordingly. In…

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One of the stars of the show on the CrossFit scene, one major advantage of the brutal but effective air bike is that it’s not particularly technical. While good technique will obviously allow you to be more efficient, you will get a solid, lung-busting workout however you go about it. That’s unlike machines like rowers and ski machines, for which proper form is a more integral factor. That’s not say air bikes aren’t challenging – quite the opposite. Moving the arm handles and pedals simultaneously moves the flywheel, positioned at the front of the bike. The quicker you move the handles and pedals, the faster the flywheel moves – and the more air the blades of the flywheel have to contend with. This, in turn, increases the resistance on the…

Gym + Coffee Bua Jogger 2.0 £60 / uk.gympluscoffee.com From humble beginnings, Gym + Coffee is establishing itself as a major player in the activewear world. And with these, it’s easy to see why. With eye-catching white accents, and a soft, stretchy and lightweight material, the Buas looks as good as they feel. Elasticated waist and cuffs, and a close fit that keeps its shape, mean that once you start your session, you’ll forget you’re wearing them. Fit: ★★★★★ Style: ★★★★★ Comfort: ★★★★★ OVERALL: ★★★★ Materials: 84% nylon, 14% elastane Features: Light stretch nylon blend fabric; elastic waist with drawcord; deep side pockets; contrast side panel Sizes: S–XXL Colours: Navy, teal, black Under Armour Meridian Tapered Pants £75 / underarmour.co.uk The close, tapered fit of these sweatpants is one…

Essential for bone health, and muscle and immune function, vitamin D is unique in that it is naturally synthesised by the body when your skin is exposed to sunshine. Alas, the sun’s rays are a rare thing in the UK – especially in the depths of winter. Coupled with the fact there are few foods naturally rich in vitamin D, a supplement is recommended from October through April, and year-round if you have darker skin (which makes less vitamin D) or spend a lot of time indoors. These are our pick of the best vitamin D supplements available in the UK, all of which contain vitamin D3, the body’s preferred form. BEST VITAMIN D SPRAY Better You Vitamin D1000 Oral Spray £7.95 per bottle (100 sprays) / betteryou.com A great…

Work up a sweat Sometimes you might feel far too busy and stressed to just drop everything at work or home so you can go and exercise. But doing so will help not only shrink your waistline, it will also give your brain some muchneeded downtime. Even just a short but intense 20-minute session can be enough to give you a more positive outlook, and help you get some perspective so you’ll better manage your time to keep stress at arm’s length. Do on one job at a time When your in-tray begins to spill over, it often leads to working longer hours. And too many late nights too often, as well as snacking and eating convenience foods or takeaways at your desk, will seriously hamper you in your efforts…

Investing in a decent set of adjustable dumbbells makes a lot of sense if you want a relatively inexpensive home gym set-up. The initial outlay may seem expensive, but as long as you choose the right set, it should cover all your lifting needs. It goes without saying that adjustable dumbbells offer more flexibility and versatility than their fixed-weight counterparts. There are various types available, including the classic plate dumbbells that use a removable collar to add and take off weights, but along with a limited weight range they can be fiddly and time-consuming to adjust. So we’ve concentrated on the best mechanised adjustable dumbbells – with weights selected with the flick of a switch or the twist of a dial. That lets you get on with the serious business…

QUINOA PILAF Ingredients (serves 2): - 60g quinoa - 470ml boiling water or hot stock - Olive oil - 1 red and 1 yellow pepper, chopped - 1 leek, chopped - 25g sunflower seeds - 25g pistachios - 25g parsley, chopped - 5 dried apricots, chopped - 1 tsp wholegrain mustard - Juice of ½ a lemon - Salt and pepper Method: 1. Add the quinoa to a pan with boiling water or stock, add the lid and simmer for 15 minutes. 2. Meanwhile, in another pan, add a dash of olive oil, throw in the red and yellow pepper and leek, and cook for five minutes until softened. 3. Add a handful of sunflower seeds, a few pistachio nuts, some parsley and dried apricots, and turn off the heat…

L sexiest of nutrients, but it is one you should be paying more attention to, since it can significantly lessen your risk of conditions like heart disease, type 2 diabetes and bowel cancer. Long-term health aside, fibre is also crucial for daily digestive health, helping to prevent constipation and feeding the trillions of microbes that live in the gut. But despite these benefits, most of us aren’t eating enough: the recommended intake is 30g a day, but average intakes are around 20g. Along with eating more wholegrains, fruits and vegetables, fibre supplements like these can help bridge that gap. BEST HIGH-FIBRE SNACK The Gut Stuff High Fibre Bars £15 for 12 / shop.thegutstuff.com If adding fibre to your diet in the form of husks or seeds seems like a faff,…

If you’re only going to get one bit of fitness kit for your home, it should probably be a pull-up bar. It’ll open up a huge variety of pulling moves that are otherwise impossible, making it simple to balance out all the pressing moves you’re doing and build a balanced physique alongside better posture. It’s also an ideal way to get some quick exercise while you’re waiting for a kettle to boil or watching TV, so it’s well worth the investment. If you train in a gym or park, these moves are still a great use of your time, as well as an excellent measure of relative strength. Aim to get to double digits for pull-ups, whatever your bodyweight. 1. CHIN-UP PRIMARY TARGET MUSCLES Upper back SECONDARY TARGET MUSCLES Biceps…

Mind-muscle connection – the communication M pathway that your brain uses to tell your muscle fibres to fire – makes a genuine difference to the success of your workouts, according to research published in the European Journal of Sports Science. The study found subjects who did exactly that reported biceps muscle growth of 12.4% after eight weeks of training, compared with just 6.9% in the group that focused simply on finishing the set.…