Innholdsfortegnelse for December 2024 i Men's Fitness UK

If you’ll allow me a little self-indulgence, this is my final issue as editor of MF. And while I’ll leave with lingering regret that in five years I’ve come no closer to an impressive set of abs, I’m proud that the past 64 issues have seen a broadening of Men’s Fitness’ horizons. Of course, there’s been no shortage of muscle-bound cover models and fat-blasting workouts, but we’ve also tackled mental health and navigated the waters of modern masculinity, highlighting that real strength is more than just the size of your biceps (important as that is). This issue is no different. Alongside a TRX guide, total-body sessions, and lifting advice from one of the strongest men in the world, we’ve got a feature on how barbershops are becoming a safe space…

We all have some days when we’re pumped for the gym, and others when we need a ton of motivation just to get there. The issue, though, may be more than mental. Researchers at the University of Pennsylvania have discovered an intriguing connection between your gut health and your drive to work out. Your gut microbiome houses over 200 species of bacteria, viruses, and fungi. While some of these microorganisms can be harmful, most are vital for your wellbeing. In a study with mice, researchers found that genetics have less impact on motivation than gut bacteria. When antibiotics wiped out gut bacteria, the mice’s running performance plummeted by 50%. Once the antibiotics were stopped, their stamina bounced back, indicating that the microbiome may influence exercise motivation. Two specific strains of…

“45 minutes a day can transform your body Former World’s Strongest Man and six-time UK’s Strongest Man Eddie Hall may not have appeared on our TV screens performing feats of strength lately, but there’s a good reason for that. In-between training for an eagerly awaited MMA fight and making a Hollywood movie, he’s now fronting a new Currys campaign urging British consumers to ‘Repair, not Replace’. “I’m one of the guys who, if I break something, I just bin it and buy new – but it’s costing me a fortune, and I’m keen to repair what I’ve got instead,” he says. Hall is still lifting weights, too (really big ones, naturally), so when Men’s Fitness managed to wrestle him away from his promotional duties, we asked him to preach his…

Pininfarina Sintesi Hybrid Watch £329, pininfarina-hybridwatchbyglobics.com This is a stunning smartwatch blending Italian design and smart technology. Inspired by the legendary automotive legacy of Battista ‘Pinin’ Farina, the Sintesi is constructed from durable SUS 316L stainless steel. And with a scratch-resistant sapphire crystal, it’s built to withstand daily wear and tear. The watch is water-resistant up to 50 meters, too, making it a reliable companion for anyone who leads an active lifestyle. Available in four striking colours, including the Sand Dune inspired by a concept car, it balances style with practicality. On the tech side, the Sintesi is equipped with advanced health monitoring features, tracking your heart rate, sleep quality, and activity levels. With up to 30 days of battery life on a single charge, it’s designed for convenience and…

1. Lead by example Share your own experiences and feelings openly. By being vulnerable, you demonstrate that it's OK to talk about mental health and emotions. 2. Ask open-ended questions Instead of yes/no questions, ask questions that invite more detailed responses, such as ‘How have you been feeling lately?’ 3. Be a good listener Create a safe space by actively listening without judgment or jumping to solutions. Sometimes just being heard can make a huge difference. 4. Choose the right environment Engage in conversations during comfortable and informal settings, like on a walk, while driving, or over a drink, where the pressure is less and the setting feels natural. 5. Express empathy and support Let your friends know you care and are there for them. Acknowledge their feelings and ask…

1. Nutritional assessment Work with a registered dietitian or nutritionist to develop a diet plan that meets your energy needs. This plan should ensure adequate caloric intake to fuel both your exercise and basic physiological functions. 2. Monitoring and adjusting training loads Re-evaluate your training regimen to ensure it’s aligned with your energy availability. Incorporate rest and recovery days to prevent overtraining and allow your body to recover. 3. Psychological support Engage with a sports psychologist to address any underlying issues such as perfectionism, anxiety, or disordered eating patterns. This can help in developing healthier coping mechanisms and improving mental wellbeing. 4. Education and awareness Educate yourself on the signs and symptoms of REDs, as well as the importance of energy balance. Understanding the long-term health consequences of energy deficiency…

“The TRX Suspension Trainer is a remarkably versatile fitness tool that stands out for its lightweight and portable design, allowing you to train virtually anywhere,” says Carr. “Focused on bodyweight movements, it promotes natural joint alignment and reduces undue stress. Its effectiveness lies in its ability to challenge users to perfect foundational movements before advancing to more complex exercises, making it a truly humbling fitness experience.” For advanced gym-goers, TRX training offers unique benefits by enhancing functional strength, improving flexibility, and engaging core stability in ways that traditional weightlifting might not. It challenges your body in multiple planes of motion, increases muscular endurance, and can help break through fitness plateaus by adding variety and intensity to your routine. “With over 12 years of experience using and coaching clients on the…

For the modern man on the move, high-octane workouts seem like the perfect answer to fitting exercise into a packed schedule. This, however, is not another quick-fix routine. While intense AMRAPs and high-intensity circuits have their place – burning calories and building a resilient mindset – they’re not the only way to achieve results. Your body craves a balance, and a slower, more controlled workout can yield powerful benefits. This session is structured into six blocks. You’ll do 18 exercises that encompass six fundamental movement patterns: squat, lunge, push, pull, hinge, and twist. The workout isn’t solely about building muscle – though your chest, legs, and everything in-between will definitely feel the burn. It’s designed to enhance your overall physical performance by training your body to move as it was…

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The therapeutic benefits of nature are well-recognised, especially in promoting wellbeing and reducing stress. New research from the University of Plymouth suggests that spending time in green spaces can also positively influence our dietary habits. The study found that exposure to natural environments can decrease cravings for alcohol, cigarettes, and unhealthy foods. Access to a garden or allotment was linked to fewer cravings, and similar effects were observed in residential areas where views included more than 25% greenspace.…

Celebrate two decades of plant-based cooking with The Happy Pear 20, by David and Stephen Flynn (aka The Happy Pear). The book features revamped classics and fan favourites from their café, alongside stories and insights from the twins’ journey in the food industry. With over 100 recipes, The Happy Pear 20 is a testament to the flavourful and healthy potential of plant-based cuisine, making } it a valuable addition to any home cook’s collection. “Our diets consist of natural, plant-based food,” The Happy Pear brothers tell MF. “Our philosophy is about eating as much whole plant food as possible, and to focus on as much local, seasonal, organic, nutrient-dense veg as we can. “Our new book celebrates 20 years of our learnings, our failures and our experiences. It features our…

1. Core stability Suspension training requires constant core engagement, which enhances overall core strength, stability, and control. This foundational strength translates to better performance in other physical activities. 2. Functional strength By incorporating bodyweight movements that mimic everyday activities, suspension training helps develop functional strength, improving your overall physical capabilities and reducing the risk of injury. 3. Versatility and adaptability Suspension training can be used for a wide range of exercises targeting different muscle groups, making it suitable for all fitness levels. You can easily adjust the intensity by changing your body angle or the strap length. 4. Flexibility and mobility Many suspension exercises promote flexibility and mobility by allowing for a greater range of motion. This can lead to improved athletic performance and decreased tightness. 5. Effective cardio workouts…

Research from the Universities of Birmingham and Extremadura has revealed that Brain Endurance Training (BET) – a combined exercise and cognitive training method that was originally developed to increase endurance among elite athletes – significantly boosts cognitive and physical abilities in older adults. A study with 24 people aged 65-78 found that those who engaged in BET showed a 7.8% improvement in cognitive tasks and a remarkable 29.9% increase in physical performance, outshining those who only exercised. This innovative training can help combat mental fatigue, paving the way for healthier aging and improved quality of life. The takeaway? Start training your brain along with your biceps for a smarter, stronger you well into old age.…

Building muscle involves more than just hitting the gym; it requires a holistic approach that includes balanced nutrition, proper rest, smart use of supplements, and staying hydrated. Weight training, however stands out as a key driver of muscle growth, so are you leveraging your workouts to their fullest potential? THE SCIENCE OF MUSCLE GROWTH Muscle growth is largely stimulated by muscle damage, often experienced as delayed onset muscle soreness (DOMS). This discomfort is actually beneficial, indicating that your muscles are repairing and strengthening. This process includes the activation of satellite cells that aid in muscle regeneration. Your body adapts by building stronger and larger muscles through a phenomenon known as ‘super-compensation’. Optimise with eccentric movements Muscle damage is significantly linked to eccentric muscle contractions, or negative reps. Aim to lift…

Full-body workout Skiing engages multiple muscle groups simultaneously. Your legs, including are constantly active. Meanwhile, your core muscles stabilise your body, and your arms get a workout from using poles for balance and propulsion. Balance and coordination Navigating varying terrains requires a keen sense of balance and precise coordination. Skiing regularly can enhance proprioception and agility, translating to better performance in other physical activities. Cardiovascular endurance Skiing is a dynamic aerobic activity that effectively elevates the heart rate, improving cardiovascular endurance. This cardio workout helps lower the risk of heart disease and increases stamina for other endurance sports. Increased flexibility Managing turns and movements on the slopes requires flexibility, particularly in the hips and joints. Regular skiing can enhance joint flexibility and range of motion, contributing to overall functional fitness.…

More than just a place to sit while getting a trim, for some men the barber’s chair is a welcome sanctuary, a place to unwind, relax, and engage in judgement-free conversation. These chats have, traditionally, revolved around sports or entertainment, perhaps with an infrequent nod towards something a little deeper, but a new trend is emerging, reshaping the role of barbers in men’s lives. Recognising that men can be unwilling to showcase vulnerability – a recent Hallmark study found that 50% of men ‘fear’ expressing emotions – a growing number of barbers are undergoing mental health first aid training. They are learning skills that will enable them to listen, support, and provide guidance to customers who might be grappling with personal issues, but don’t feel as though they have an…

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Achieving a rock-solid core isn’t just about aesthetics; it’s about enhancing your strength, stability, and overall health. Whether your goal is a defined six-pack, better posture, or improved sporting performance, honing in on your core is essential. In this section we’ve rounded up some of the best abs exercises to hit every angle of your midsection, from the rectus abdominis to the obliques and deeper stabilising muscles. Integrate these exercises into your routine two to three times a week, and you’ll not only build visible muscle definition but also fortify your core against injuries. Pair these moves with cardio and sound nutrition to reveal the full potential of your newfound strength. YOU WILL NEED: • Exercise mat• Bench• Dumbbell• Medicine ball• Gym ball• Barbell WHAT WEIGHT? When doing exercises that…

This mobility flow from recovery app pliability focuses on the quads, hamstrings, hip flexors, adductors, and calves to improve flexibility, strength, and overall mobility. By targeting these areas, it alleviates strain and enhances the range of motion in the hips and legs, which is beneficial for anyone who runs or plays sport regularly. 1. RUNNER’S STRETCH Hold: 1-2 mins Why: This stretch helps improve flexibility, enhance stride length, and prevent muscle tightness by stretching the hip flexors, hamstrings, and calves. • Begin by standing and take a large step forward with one leg• Keep the heel of the opposite leg down on the ground and ensure the foot is pointed forward• Feel a stretch through the back of the calf of the extended leg• Hold the stretch, focusing on breathing…