Innholdsfortegnelse for November 2024 i Men's Fitness UK

As leaves continue to fall, days shrink and thermostats get cranked up, this issue will equip you with the tools and knowledge to optimise every workout, no matter how busy you are or bleak the weather outside. For starters, we’re bringing you a collection of total-body workouts designed for time-efficient training. Whether you’re juggling a hectic work schedule or family commitments, these routines allow you to maintain and even elevate your fitness levels without spending hours in the gym. But if body-part splits are more your bag, our guide to the 30 best leg exercises walks you through the essential movements to light up your lower body. From squats to step-ups, these exercises are the foundation for building a cast-iron physique. Away from the weights room but continuing the lower-body…

BowFlex SelectTech 552i £399 (pair), fitness-superstore.co.uk The SelectTech 552i is one of the most recognised adjustable dumbbells on the market. Whether it’s the relatively low price point or the glowing reviews, these dumbbells are known for their wide weight range and ease of use. But do they live up to the hype? Design and build To start, it feels like BowFlex focused more on function than form when designing these, and style has suffered as a result. They’re not exactly easy on the eye, and when compared to the likes of the sleek JaxJox DumbbellConnect, more could have been done on the design. The black plastic casing around the plates feels fairly bulky and even a little cheap, compared to more premium-looking metal alternatives. That said, the dumbbells feel solid,…

1a. FULL BURPEE Why: This is a great move for working multiple muscle groups at once and for getting your heart rate soaring. • Start standing with your arms fully extended above your head, then squat down• As you reach the bottom of the squat, put your hands on the ground in front of you and kick your legs backwards until you are in a press-up position• Perform a press-up, then bring your legs back underneath you and jump up off the ground 1b. DUMBBELL SQUAT TO PRESS Why: It works most of your major muscle groups to promote a good growth-hormone response. • Stand tall holding a dumbbell in each hand at shoulder height• Squat down, keeping your core braced, then stand back up and press the weights directly…

1a. DEADLIFT Why: It’s perfect for developing a strong and supportive lower back, and because so many muscles are recruited you’ll be able to lift a lot of weight. • Grip the bar just outside your knees with your core braced, your shoulders retracted and over the bar and your back flat• Use your glutes to power the initial lift, pushing through your heels• Keep the bar close to your body and, as it passes your knees, push your hips forward. Keep your shoulders back throughout 1b. TRICEPS DIP Why: The dip is one of the best moves to target all three parts of the triceps, as well as being great for working the lower chest, shoulders and your core, which you must keep tight to prevent your lower body…

adidas Feelcozy Hoodie £38, jacamo.co.uk The Feelcozy does, in fact, make you feel cosy. Perfect for when the weather turns, its fleecy interior keeps you snug, while the kangaroo pocket gives your hands a place to keep warm. Crafted with 70% cotton and 30% recycled polyester, it not only wraps you up but also supports sustainable cotton farming and adidas' commitment to reducing plastic waste. The North Face Offtrail TR GORE-TEX® Trail Running Shoes £145, thenorthface.co.uk These striking sneaks are designed for durability and stability, perfect for conquering technical off-trail terrain. Equipped with a waterproof and breathable GORE-TEX® membrane, the Offtrail TR ensure dryness and comfort on wet trails. The reinforced toe cap offers extra protection against rocks, and Surface CTRL™ rubber outsole provides excellent grip on both wet and…

Chefly From £6.99 per meal, eatchefly.com Chefly simplifies healthy eating by offering a weekly menu of over 29 preservative-free meals, delivered fresh to your door. Designed for convenience, these chef-prepared dishes are ready to eat in just three minutes – simply heat in the microwave. With a commitment to quality, Chefly uses high-grade, often organic ingredients, ensuring each meal is rich in protein and free from artificial preservatives. Its sustainable packaging is also 100% recyclable. If you’re traveling or need a break, you can easily pause your subscription for up to four weeks. To ensure freshness, meals are vacuum-packed, offering a refrigerated shelf life of seven to ten days. Chefly also provides the flexibility of selecting meals that suit various dietary preferences, supported by detailed online ingredient information and responsive…

1a. CLEAN Why: The clean involves almost all your major muscle groups and forces them to work together efficiently to move the bar as quickly as possible. • Lift the bar off the ground by driving up through your heels• Once the bar reaches your hips, rise up on tiptoes, shrug your shoulders powerfully and pull it up onto the front of your shoulders• Return to the start 1b. SQUAT Why: Squats create an anabolic (muscle-building) state that triggers the release of extra testosterone and growth hormone in the bloodstream. • Rest the bar against the back of your shoulders, holding it with an overhand grip• Your feet should be just wider than shoulder-width apart with your toes pointing outwards• Squat down until your thighs are at least parallel to…

If building muscle without heavy lifting sounds appealing, researchers from São Paulo State University, led by Irineu Callegari, offer a fresh perspective in research published in the Strength & Conditioning Journal. Their findings suggest that you really can achieve muscle growth using lighter weights, making resistance training more accessible to everyone. Traditionally, building muscle meant lifting as much as you could. This method, however, can be a barrier for beginners, those with joint issues, or anyone who simply finds heavy lifting less appealing. But here’s some good news: Callegari and his team propose that you can still effectively grow muscle with lighter weights, provided you integrate factors like volume, metabolic stress, and controlled reps. The researchers looked into 13 studies and found that working at about 50% of your one-rep…

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Eight Sleep £2,699 (+ £14 p/m subscription), eightsleep.com Eight Sleep is at the forefront of the booming sleep tech industry. The Pod 4 is the company’s latest offering, aiming to improve overall sleep quality thanks to the use of some nifty AI tech that makes use of your sleep data to not only monitor but also actively enhance sleep quality in real time through personalised temperature adjustments. Building on the success of its predecessor, the Pod 3, the all-new Pod 4 sports a redesigned tubing system for improved comfort as well as promising a quieter operation and some new app features. But do these really help to improve your sleep? With such a hefty price tag, the Pod 4 needs to deliver on its promises to justify the investment. Design…

The searing heat is almost unbearable. The hairs on my neck tingle. My arms feel scorched. I close my eyes and take three deep breaths. Then comes the breakthrough. Sweat drips from every pore as the steam from the water poured onto the stones dissipates. I am wholly present, my mind empty. I emerge from the sauna into the brash light of a summer day and immediately slip into the icy embrace of a 3°C plunge pool. The heat from my skin makes the water tolerable, even pleasurable and when I finally heave myself out after three minutes, I’m ready for another round. I’m at the World Sauna Forum in Jyväskylä, a city three hours north of Helsinki in Finland’s Central Lakeland. Over 200 people from 23 countries have come…

As the cold weather draws in, it’s time to reinforce your diet with one of nature’s most powerful health allies: mushrooms. These nutritional powerhouses offer an extensive array of benefits that go beyond just a tasty addition to your plate. From boosting your immune system and enhancing workout performance, to protecting your heart and supporting brain health and weight management, mushrooms are well worth their superfood status. Whether you’re enjoying a simple mushroom stir-fry or delving into the world of medicinal mushrooms, incorporating more ‘shrooms into your diet is an effective strategy for elevating your overall health and fitness. Health hit Mushrooms aren’t just a flavourful addition to your favourite meals; they offer a wealth of health benefits. Even the varieties readily available at your local supermarket – such as…

One of the best ways to get into cover model shape is to perform full-body exercises. Making your muscles move as a single unit not only improves balance, coordination and power – all of which have huge transferable value to everyday life – but it is also one of the best ways to build muscle and burn fat. Total-body workouts promote functional fitness by mimicking real-life movements, enhancing agility, balance, and coordination, which are vital for daily activities and sports performance. They’re time-efficient, too – allowing you to achieve significant results without spending excessive time at the gym. That’s why the following four workouts include the major compound lifts, in addition to muscle-specific isolation moves, to blast your body into its best ever shape. What to expect There are four…

1a. CLEAN AND JERK Why: Engages multiple muscle groups across your body, including the legs, core, back, shoulders, and arms, making it an efficient exercise for overall strength and conditioning. • Squat down and grasp the bar, then lift it by driving up through your heels• Once the bar reaches your hips, rise up on tiptoes, shrug your shoulders powerfully and pull the bar up• Squat back down under the bar and rotate your elbows forward to catch it on your shoulders• Squat down, then push up powerfully while driving your arms up directly above you• Return to the start 1b. BENCH PRESS Why: This classic lift also recruits the muscles at the front of the shoulders and back of the arms, making it a firm favourite for those wanting…