Innholdsfortegnelse for June 2024 i Men's Fitness UK

Once relegated to the realm of rehab, resistance bands have emerged as a powerhouse tool for sculpting strength and size. No longer just a warm-up accessory, they’re now rivalling traditional weights as genuine tools for serious gains. Picture this: a dynamic workout experience where every stretch of the band challenges your muscles in ways free weights can’t match. It's all about that sweet spot – the midpoint of maximum force – where muscle engagement peaks. With bands, you’re not just lifting, you’re resisting, ensuring every fibre fires up for maximum results. With bands, you’re in control, adjusting resistance on the fly to target your weakest and strongest points alike. Research from the International Journal of Environmental Research and Public Health backs it up: band-enhanced workouts lead to superior strength improvements.…

Suunto is a name commonly associated with rugged sports watches, but the Finnish brand has recently turned its attention to the world of running headphones. The Suunto Sonic is the brand’s second pair, designed to fend off sweat and rain, offer customisable sound to fit your running adventures, and enough battery life to get you through a few marathons. The Sonics have all the ingredients to be fine headphone running companions, but do they deliver where it matters? I put them to the test during the toughest period of my London Marathon training to find out. Pros: ✓ Comfortable for long runs ✓ Decent sound quality ✓ Solid battery performance Cons: ✘ Not the clearest-sounding headphones available ✘ Require a proprietary charging cable Design and build quality The Suunto Sonic…

While it’s true that ‘summer bodies are built in winter’, let’s face it, most of us don’t plan that far ahead. When your holiday is just around the corner and your fitness goals are lagging, it’s easy to feel discouraged. But fear not, because there’s still hope for those last-minute transformations. By focusing on strategic, high-impact techniques, you can achieve remarkable results in record time. Whether you’ve got a couple of months, a few weeks, or you’re already packing your bags, we’ve got the advice you need to rock the beach with confidence. So dive in to start looking and feeling your best. 8 WEEKS TO GO Two months is more than enough time to make major changes to your body – so long as you have a smart session…

“ Time under tension refers to the duration for which a muscle is under strain Sadly, we can’t halt the relentless march of time, but we can manipulate its tempo to our advantage, potentially unlocking the key to maximising muscle growth – especially if you’ve hit a plateau. Time is a critical factor in the realm of fitness, dictating everything from the duration of our workouts to the intervals between sets and the timing of our training sessions. But amidst these considerations, there’s a lesser-known concept that holds even greater significance: time under tension (TUT). What is it? Time under tension refers to the duration for which a muscle is under strain during an exercise. It includes the time spent during the concentric (shortening) phase, eccentric (lengthening) phase, and any…

Longer days and farmer tans mean one thing: summer is on the way. Which means it’s time to dust off the barbecue, embrace the outdoors, and showcase the results of all that hard graft in the gym. In this issue of MF, we’re helping you sculpt the best version of yourself just in time for sunshine season. From sweat-soaked workouts, to straightforward nutrition tips to fuel your body for peak performance, we’ve got you covered. But getting in shape isn’t just about physical transformation, so we’re also walking and talking with Mind Over Mountains: the charity encouraging more men to head to the hills for honest, pressure-free conversations away from the therapist’s couch. So whether you’re aiming to trim down, elevate energy levels, or declutter your mind, you’ve come to…

It has long been established that aerobic exercise has a positive effect on the brain by activating a molecule called ‘brain-derived neurotrophic factor’ (BDNF), which plays a role in both repairing and making new brain cells. It’s also linked with having a larger hippocampus, which is the area of the brain critical to learning and memory. However, new research at Purdue University in Indiana has established that increased strength and muscle size are also closely associated with enhanced cognition. While high-load, low-rep and low-load, high-rep approaches both stimulate the muscles to produce different myokines that act on the brain cells, the end result in both cases is the same: improved memory, processing speed and executive function. Words: Dean Hodgkin | PARTIAL TRUTHS A recent meta-analysis of 23 trials delved into…

Whether you’re a part-time fitness buff or a pro athlete, no doubt you’ve noticed that workouts demand a lot from our calves. As the unsung heroes of our muscular makeup, they’re usually the first place the DOMS hit – especially after leg day. Recognising this, recovery brand Hyperice has launched a more portable version of its iconic Legs 3 full-length compression boots, the Normatec Lower Legs. Designed to focus solely on the calves, this nifty post-workout gizmo boasts dynamic air compression tech that can help enhance circulation, reduce muscle soreness and accelerate recovery times. All without the need to be plugged into a nearby electrical socket. But with a price tag of nearly £429, are the Normatec Lower Legs worth the investment? Slick design Each leg sleeve is a featherweight…

First impressions KNKG is short for King Kong, and if you’re going to name your gym bags after a larger-than-life gorilla, they better be a bit beastly between the seams. When my test unit arrived in the mail, it felt like I was getting prepped for a Black Ops mission; the backpack definitely lives up to its namesake in the ‘tactical’ department. The MOLLE webbing on the bag’s exterior is a nice touch, as is the included carabiner. I’m a little disappointed that the Everyday Tactical (EDT) Backpack is lacking a hip strap, but since this minimalist model is meant to be used primarily as a gym backpack (as opposed to a rucking or backpacking backpack), I wouldn’t call that a deal-breaker. Pockets, pockets, pockets The EDT Backpack is pretty…

It’s a glorious spring morning in Dovedale. Lambs play in the fields, while buzzards circle the thermals overhead. Standing in a circle, we take in the scene before falling silent, as ‘wellbeing lead’ Mike Tosh begins. “I want you to pick something up close by,” he says. “A stick, a leaf, whatever you choose. And when you’ve done that, close your eyes. Listen to the sounds around us and then switch your attention to what you are holding. Feel every nook and cranny. Give it your exquisite focus.” “ Just two hours a week in natural environments can lead to significant improvements in mental wellbeing Outdoor therapy I’m here in this picturesque corner of the Peak District with Mind Over Mountains, a pioneering charity which runs day walks and retreats…

From parkrun plodders to ultraendurance influencers, running has never been bigger. But whether you run purely for fun, as part of your shape-up efforts, or you’re a long-distance junkie, everyone’s in danger of being struck by the dreaded plateau effect. Despite running regularly, you might find that improvements begin to dry up. But fear not, irrespective of your level there are some smart strategies for prevent progress from flatlining… Find the power within Strengthen your core by honing those deep abdominal muscles, giving you the stability to unleash more power from your legs. Embrace plank variations, BOSU balances, and the timeless superman hold. Ascend to greatness Incorporate hill sprints into your routine, pushing your limits on the uphill and utilising the downhill for recovery. This regimen not only amps up…

Renowned for his dynamic style of play, Harlequins stalwart Danny Care – who recently retired from England duty with 101 caps to his name – has established himself as a legend of the game, through a career marked not just by world-class skill, but also resilience and adaptability. Despite the acclaim, however, Care remains grounded. His lengthy career in the sport is rooted in a deep understanding of his body and a steadfast positive outlook. Rarely without a smile on his face, the 37-year-old continues to thrive in a sport often thought of as a young man’s game. Ahead of Harlequins’ recent victory in the Big Summer Kick-Off, he talked us through the conditioning and mindset fundamentals that have ensured his longevity in such a bruising and at times brutal…

You’re likely reading this article for one of two reasons. Either you’ve tried to burn belly fat in the past but ultimately not made the desired changes to your body shape, or you want to make your first attempt at stripping away fat to sculpt a leaner and more defined physique. Either way, you’re in the right place. There are no ‘best exercises’ for burning belly fat. To do that, you need to be in a calorie deficit, and the quickest way to achieve that is to take a look at what you’re eating and learn how to track calories. Burning fat effectively isn’t easy – if it was, everyone would be walking around with washboard abs. And while this article will help you learn how to lose belly fat,…

A genuinely game-changing kitchen gadget needs to either tackle tasks impossible by hand (cue the trusty blender) or elevate efficiency and quality beyond our capabilities (enter: the vegetable chopper). Behold, five top tools poised to revolutionise your meal prep journey. Braun MultiQuick 9 Hand Blender £199, ao.com From soups and sauces to purées and hummus, this versatile tool does it all with ease. Just dip the blender into your mixture, press a button, and voilà. Your creation comes together in mere minutes, sans any messy splatters. With a plethora of attachments, it transforms into a culinary Swiss Army knife – whip up nut butters, beat eggs, mix cakes, and craft homemade desserts effortlessly. VonShef Mini Chopper £24.99, vonhaus.com  Bid farewell to your array of blades (and the hazards of hasty…

SINGLE-LEG GLUTE BRIDGE Why: To boost hip power and stability, benefitting anything that involves sprinting, jumping or squatting. How: Lie on your back with your right leg extended and left heel grounded. Lift your hips by pushing through the heel of your left foot. Aim for 4 sets of 10 reps on each side. INCLINE DUMBBELL CURL Why: This move really isolates the biceps, by making it impossible for you to cheat by using your legs or torso for extra momentum. How: Lie back on an incline bench, holding a pair of dumbbells. Curling the weights up while keeping upper arms stationary, squeeze at the top, then lower with control. BARBELL LUNGE Why: To challenge your glutes, quads and core, while building proprioception. How: With a loaded barbell rested across…

Poor ankle mobility profoundly impacts the body’s movement and stability, affecting biomechanics and leading to compensations in joints like the knees, hips, and lower back,” explains Cody Mooney, director of performance at pliability. Limited ankle mobility can cause inefficient movement patterns, injury risks, and decreased performance. Stretching is vital for improving ankle mobility, targeting the calf muscles, achilles tendon, and ankle joint to enhance flexibility. As mobility improves, stress on other joints reduces, preventing injuries and enhancing performance. pliability’s Fix Your Ankles pathway offers a mobility flow to enhance balance, stability, and power generation. It also relieves tension and discomfort in the lower body and lower back. 1. BONESAW MOBILISATION Hold: 2-3 mins Why: This pose is beneficial for improving calf flexibility, reducing muscle tension, and promoting overall lower-leg mobility.…