Innholdsfortegnelse for October 2024 i Men's Fitness UK

Building muscle goes beyond aesthetic appeal. With more muscle mass, you ignite your metabolism, turning your body into a fat-burning furnace even at rest. Strength gains boost your day-to-day performance too, making everything from carrying shopping to conquering workouts significantly easier. Plus, the mental benefits are hard to ignore: regular strength training lifts your mood and slashes stress. Strong muscles also mean better joint support and increased bone density, helping you stay active and injury-free. Add in the heart health perks and it’s clear: building muscle is a game-changer for both body and mind. Which is why a big chunk of this issue – our Muscle Workouts Special – is dedicated to helping you bulk, tone and strengthen. Whether you’re stepping into the gym for the first time, or you’re…

Looking to build muscle without maxing out on heavy weights? Blood flow restriction (BFR) training, also known as occlusion training, has been making waves in recent years. Originally developed by Dr Yoshiaki Sato in the 1960s, this technique involves wrapping a band, or cuff, around the top of your arms or legs to limit blood flow while you power through your workouts. The science of this low-weight, high-rep approach is simple: by restricting blood flow, you create a build-up of lactate in your muscles, which boosts growth hormone levels and promotes collagen synthesis. That not only aids in tissue repair and recovery but also ramps up the production of ‘insulin-like growth factor-1’ (IGF-1), a key player in muscle development, leading to significant muscle growth. What’s more, with BFR training, the…

First solo trek across Madagascar In 2015, Dykes became the first person to traverse Madagascar solo. He covered around 1,600 kilometers (approx. 1,000 miles) in just over 32 days. Yangtze River expedition In 2018, Dykes navigated the length of the Yangtze River, covering approximately 6,300 kilometers from source to sea in just 85 days (the fastest known time). Exploration of Mongolia In 2019, he completed a trek through Mongolia, walking over 1,000 kilometers across the Gobi Desert. Fundraising for conservation With every adventure, Dykes has raised substantial funds for various wildlife conservation and environmental protection charities.…

Author and filmmaker Simon Parker set out on a journey to discover whether the America of his teenage dreams still existed, or if it had become as divided as it often appears from a distance. With an election looming, Parker decided to cycle across the United States, speaking with everyday citizens and exploring the often-hidden aspects of middle America. Along the way, he faced unique challenges, including being chased by wild dogs, all while meeting a host of extraordinary characters. His adventure was not only fascinating but frequently funny. Men’s Fitness: What made you decide to cycle across the USA? Simon Parker: In 2016, I was commissioned by the BBC to sail and cycle halfway around the world. This journey took me 50,000 miles from China to London. By chance,…

MuscleSquad Quick Select 5kg–32.5kg £175, musclesquad.com As the home fitness market continues to boom, adjustable dumbbells have remained a hot commodity for those looking to stay in shape without stepping into a gym. And it’s easy to see why. These versatile, space-saving weights are ideal for those who love home workouts but don’t really have the space for a full rack of dumbbells. They let you switch up the weight quickly and easily, so you can move smoothly from one exercise to the next. Plus, they’re a great way to keep costs down while still getting a serious workout. Also available in 2.5-12kg, 2.5-25kg and 5-40kg options, the MuscleSquad Quick Select Adjustable Dumbbell stands out not only for its wide weight range of 5-32.5kg, but also for the fact it’s…

Take things slow Think strength with control. Pilates is about moving your body in specific ways – not everything has to be fast and powerful. Make mistakes No one is good at the beginning, and that’s OK. I find lots of my male clients don’t like to look stupid or not be good at something. Breaking down this barrier is a must. Be curious Exploring the benefits of pilates and understanding how each exercise targets different muscle groups can support your sessions. You’ll end up having a stronger pilates practice that will support your other training programmes faster. Ask questions Pilates has lots of ‘pilates-isms’. If you don’t understand what your teacher is saying, ask for more clarification so you understand and don’t lose the nuance of the movement or…

Question: how do you train a 100-year-old mutant, a shape-shifter and the master of magnetism? Answer: the same as anyone else. “All my plans achieve results with the same formula: heavy weights, progressive overload and hard work,” says Kingsbury, who graduated from being Hugh Jackman’s PT to taking on almost all of Professor Xavier’s academy. “There are no Hollywood secrets for getting in shape.” The most important factors, says Kingsbury, are nutrition and consistency. “The primary design of this plan is to increase size and strength, but that will only happen if you follow the right food plan. Get your diet right and this plan, which includes max-rep sets and high-volume challenges, will take care of the rest.” We might not be able to give you mutant healing powers, but…

Winning the arms race isn’t as simple as hammering curls until your limbs turn to jelly – but it’s not vastly more complicated. “The key to growing any muscle is to make it stronger and make it work harder,” says Gethin, the man behind this plan. Beating it up with curls might give your arms a good pump but they won’t keep growing in the long term. Instead, a full-body workout with an emphasis on your biceps and triceps will make the difference. “These workouts are designed to hit your body from every angle to maximise growth all over,” says Gethin. “Together, they will stimulate the major anabolic hormones including testosterone, growth hormone and IGF-1, which are vital for maximal arm growth.” WORKOUT 1: PULL 1. RACK PULL Reps: 6…

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Muay Thai “I practise Muay Thai three times a week for one to two hours, with MMA fighter Victor Espinosa at his training centre in Battersea, south London,” says Dykes. “It includes kick boxing and a full-body workout. Then I jump in the ice bath.” Outdoor gym Dykes uses an outdoor bar park in Battersea Park five times a week. His regular circuit involves 10 sets of 15 pull-ups, 15 push-ups and 10 dips with little recovery. Running For cardio, Dykes runs 5-10k in Battersea Park five or six days a week. Weights In the gym, Dykes lifts weights three times a week, primarily to build functional strength.…

Men’s Fitness is about more than rippling muscles, or chicken and broccoli dinners. These days, we’ve expanded our remit slightly. Our extensive collection of workouts, strength training tips and nutrition advice will help you look the part, sure, but it’s an unfortunate fact that big muscles don’t equate to happiness. Which is why in the pages of our monthly issues and online at mensfitnesstoday.com, you will also find the tools you need to improve all the unseen aspects of your health, too. If you’re looking for celebrity training plans or quick-fix diets, you’ll be better served elsewhere. However, if you want to learn how to make a healthy way of living second nature – no matter how busy you are – we’ve got you covered. And now, for a limited time…

1. Set clear goals. Decide on how many days a week you want to drink and how many drinks you’ll have. Write it down to keep yourself accountable. 2. Plan alcohol-free days. Designate specific days as alcohol-free and gradually increase the number of those days each week. 3. Understand triggers. Identify situations, places, or emotions that trigger your drinking and develop strategies to deal with them, such as finding alternative activities or coping mechanisms. 4. Reduce your stock. Keep less alcohol at home to avoid the temptation to drink out of habit. 5. Alternate with water. If you’re out or at a social event, alternate alcoholic drinks with water or other non-alcoholic beverages to pace yourself. 6. Get support. Tell friends and family about your goals so they can support…

Build a solid core Pilates zeroes in on your core. Work those abs, lower back, hips, and glutes to build unmatched core strength and stability. Improve flexibility Pilates keeps you limber, lengthening your muscles and boosting flexibility to help you move better. Perfect your posture Stand tall and strong. With a focus on alignment and body awareness, pilates helps you achieve and maintain great posture, reducing the risk of back pain. Tone your muscles Look as strong as you feel. Regular pilates sessions lead to well-defined muscles, particularly in your abs and back. Boost balance Master the art of control. Pilates enhances your balance and coordination, so you can handle anything life throws at you. Reduce stress and relax Stay calm and collected. Pilates promotes deep breathing and mindfulness, serving…

For the fourth and final instalment of our recipe series in collaboration with premium cookware brand HexClad and renowned chef Chris Baber, we’re celebrating the creativity and flavour of vegetarian cooking. Vegetarian recipes offer a unique exploration of taste and textures. These dishes prove that plant-based eating can be both inventive and fulfilling, without compromise. Perfect for any man wanting to reduce their meat intake, the following recipes highlight a vibrant selection of vegetables, legumes and grains. With the flexibility to adapt recipes based on seasonal produce or pantry staples, cooking vegetarian has never been more accessible or enjoyable. MINT PEAS AND RICOTTA TOAST WITH POACHED EGGS Chef says: “This is my alternative to the popular avocado on toast. While avocados are a treat, they aren’t always the most sustainable choice…

The power is in your hands. In fact it’s in your arms, legs and torso too, because all you need to get strong and lean is your body. “Bodyweight training is strength training,” says McKenzie. “It’s the first step on the journey to physical dominance and all you really need to stay in shape for life.” The moves in this plan are beginner-friendly and designed to help you burn fat – but they’ll also make you stronger and more muscular. So as well as helping you look ripped, they’ll ensure your workouts continue to challenge you as the additional muscle mass means the bodyweight you shift increases. The plan can be done in the gym, at home or in the park. All you need is a TRX or rings for…

In a clash as entertaining as it was unexpected, Swedish pole vault sensation Mondo Duplantis – widely regarded as the greatest pole vaulter of all time – sprinted to victory over Norwegian 400m hurdles star Karsten Warholm in a 100m exhibition race in Zurich. With a time of 10.37, Duplantis finished 0.1 seconds ahead of Warholm. In doing so, he not only secured bragging rights but also ensured Warholm will don the Swedish football kit for the upcoming Weltklasse Zürich Diamond League. “Don’t play with me,” Duplantis said post-race. “I believed, I just had to wake everybody else up.” Warholm, ever the sportsman, graciously acknowledged Duplantis’ prowess: “For myself, it wasn’t a great race. But I gave it all that I had. Mondo was surprisingly good, so I‘ve got to…

British adventurer and extreme athlete Ash Dykes has set off on his latest expedition – Uncharted: Suriname – to map the course of the Coppename River in the rainforest-covered South American nation. The 33-year-old flew by helicopter into the Surinamese jungle with two wildlife experts and a cameraman, each carrying their supplies and an inflatable canoe. They will then find the source of the river and follow it for 400 kilometres, through thick jungle to the Atlantic Ocean. This is Dykes’ fourth major expedition. In the past ten years he has walked solo unsupported across the Gobi Desert; across Madagascar, via its eight highest peaks; and 4,000 miles along the course of the Yangtze River. During previous expeditions he has nearly died from malaria, been held at gunpoint, hidden from…

Billy Monger was an up-and-coming star of motor racing when a severe crash aged 17 resulted in both of his legs being amputated. Now 25, Monger has put his life-changing injuries behind him, and used his drive and profile to show what’s physically possible as a double amputee. In 2021, he undertook Billy’s Big Challenge for Comic Relief: a four-day, 140-mile undertaking that saw him kayak, cycle and walk his way across England, raising £3.2 million for charity. This year, he’s upped the ante once more by setting himself the target of breaking the world record for a double amputee at an Ironman, which stands at 16 hours 27 minutes. And if the back-to-back 3.8km swim, 180km cycle and 42km run wasn’t hard enough, Monger is attempting it at the…

REAL Eminence Jacket £395, realpowerofone.com This collaboration between luxury performance wear brand REAL and renowned Italian craftsman Filippo Di Nardo has produced the Eminence Jacket, designed to deliver both high performance and refined elegance. For anyone who values both style and function, it certainly looks the part. Design details Crafted from Italian-woven ripstop fabric, the Eminence offers an impressive level of durability. The full-length YKK zipper with a rubber sports-puller is a smart touch, and overall the look is classic, with a Nero-inspired collar that adds a touch of flair. The inner mesh lining is treated with an antibacterial finish effectively manages odours while wicking moisture away – keeping you fresh post-workout – while the jacket also includes two practical side pockets and one on the inside. Premium price At £395,…

When Joseph Pilates introduced his transformative exercise method in the early 1900s, it was never intended to be gender-specific. With a foundation in boxing and self-defense, Pilates designed his technique to enhance body conditioning and aid in rehabilitation. Back in 1926, at his first New York studio, men filled over half of the class slots, recognising the method’s strength-building potential. So why do some men continue to steer clear of the pilates studio? Misconceptions persist, but one session is all it takes for sceptics to feel the burn – and the benefits. “I was very sceptical about it not being a ‘proper’ workout,” says 64-year-old Andrew, who has practiced pilates for over 20 years. “It does start off being easy as you learn the various exercises, but it soon builds…

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It makes sense to train like a strongman for strength, but fat loss? Really? Well, although pro strongmen tip the scales at alarming numbers – Iceland’s Hafthór Júlíus Björnsson, former World’s Strongest Man winner and ‘The Mountain’ of Game of Thrones fame, weighed in at a monstrous 173kg – the way they train would help them carve Adonis-like physiques, if only their diets didn’t have to be so calorific to let them counterbalance the mammoth weights they need to shift. But if dragging lorries isn’t your fitness priority, you can use strongman training techniques to build impressive lean muscle and cardio and shift stubborn body fat, says Girling, who devised this plan. “Doing big, heavy compound movements stimulates your muscles and central nervous system, causing you to release more growth…

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