Innholdsfortegnelse for July 2025 i Men's Fitness UK

Great news for all you weekend warriors: new research published in the Journal of the American Heart Association has established that being active for just 1 or 2 days per week can produce the same health benefits as working out daily. There is a caveat, however - you still have to hit the recommended minimum target of 150mins at a moderate to vigorous intensity level, so you’ll need to be prepared to go hard and go long. Be aware - this will carry a higher risk of injury so be smart with your warm-ups, build weights, reps, sets, laps, speed, distance, etc gradually and dedicate time to recovery tactics.…

Let’s get real - at some point on your fitness journey, you have to learn to love delayed onset muscle soreness! DOMS may hurt but it’s possibly the best indicator that your body is responding to your training load and so will make positive physiological adaptations that will move you closer to your goals. But who wouldn’t mind a bit less pain for a bit more gain? Fresh research at Lancaster University shows that older adults (which somewhat bizarrely they classed as 35+) experience less muscle soreness than their younger peers. They even managed too quantify it, concluding that oldies felt 34% less discomfort after 48hrs and 64% less after 72hrs. So there’s your optimum DOMS management strategy……leave it to Father Time!…

Weight loss experts ZAVA can reveal that the exercise that burns the most calories per 10 minutes is running on a curved treadmill at 7-7.9mph. This exercise burns a whopping 184 calories for men and 155 for women. The speed is a sweet spot as dropping down to 4-4.9mph reduces calories burnt by 77 on average. Curved treadmills are seen as superior to flat treadmills as they are self-powered, mimicking a more natural running experience and increasing calorie burn, muscle engagement of glutes, hamstrings and calves with a lower impact on joints. In joint second place with 168 calories burnt in 10 minutes for men and 142 for women are skipping, shuttle running, high intensity interval training (HIIT) and rowing on a machine. Skipping is great for all ages and…

Dan Schilling is a winner on the football pitch and doesn’t mind being a big loser off of it. “I’ve lost around 61 kilograms now – just under 10 stone. Most of that’s come off in the last 15 months,” explains Dan, 39, from Norfolk. Dan is an offshore worker and father of two who thanks to MANvFAT football has gone from struggling to walk to a helicopter without sweating, to running half marathons and playing regular five-a-side with Norwich West MVF. “I’d always been quite sporty as a kid and even played Saturday and Sunday football league in my 20s,” says Dan, echoing a story that chimes with many MANvFAT players in the UK and beyond. “But once my partner and I had our first child, I couldn’t really…

Most of us have some sort of device that tracks our daily steps, whether it’s the health app on a smartphone, a fitness watch or smart ring. And, while knowing how many steps we’ve taken is informative, is it really motivation enough to make a change to our behaviour? This is the premise of a new study from the Centre for Motivation and Behaviour Change at the University of Bath that has found that combining step tracking with mindfulness training delivered via a mobile app can significantly boost people’s desire to exercise. The new research suggests that while people step-tracking alone versus those step-tracking alongside a daily mindfulness training course has similar impact on short term physical activity-with everyone exercising more than before the study - those in the mindfulness…

Total-body moves should feature in your training plan, whatever your goal, for several important reasons. Because they recruit multiple muscles, and release a ton of growth hormones, they’re one of the best ways to build muscle and burn fat. And the fact you’re targeting the whole body at once means they’re the perfect option for the busy man. If you only train three times a week, for example, incorporating some total-body training will give you maximum bang for your workout buck. Finally, they teach your different muscles to work together as a single, efficient unit, which has huge crossover benefit to sports performance and even everyday life. Getting good at the following moves will make you stronger and leaner, and help you build a robust, injury-repellant physique. 1. SINGLE-ARM DUMBBELL…

Autophagy is the term given to the process by which your body clears out old or damaged cells in order to regenerate new, healthier ones. This self-preservation mechanism is thought to be a key factor in recovery and longevity with cold therapy playing a significantly positive role in this, helping to reduce injury risk and extend lifespan. However, new Canadian research discovered that the initial response to exposure to extreme temperatures was an increase in cellular damage but after repeated bouts, autophagic activity increased. The takeaway message is that, to get the best from your cold dips, dedicate yourself to regular, frequent sessions to acclimatise and then you’ll enjoy the benefits of the occasional freeze.…

Two-time Paralympic Gold medallist and world record-holding marathon runner Richard Whitehead MBE is on a mission to complete 20 marathons in 2025, finishing with his 100th in New York. Born with a double through-knee congenital amputation, Richard, 48, runs with prosthetics and has redefined endurance limits for disabled athletes. Through the new audio running guide: In Bioglan Balance Running Series, Richard shares insights on training, recovery, mindset, and motivation - encouraging a more rounded approach to wellbeing. Speaking to Men’s Fitness, on the eve of the London Marathon he reflected upon on his marathon journey, his evolving strategies, and the power of running to unite and inspire. Men’s Fitness: You’ve got a packed calendar this year. How are you staying on top of your health while running so many marathons around…

Bath Rugby are the dominant force in English rugby right now… by a (West) country mile. Ranked top of the Premiership standings (as this issue went to press), they now have a strong chance of winning overall after the Premiership play-offs in June. Key to their success is their training centre at Farleigh House, a Grade II-listed gothic-style country house in the Somerset village of Farleigh Hungerford, dating from the 1820s. A nine-mile drive south of the club’s home ground in central Bath (The Recreation Ground, or The Rec, as it’s known), it must be one of rugby’s most luxurious training set-ups. Constructed of sand-coloured stone in the Gothic Revival style, its grand salons are linked by long corridors and sweeping staircases. Features include huge fireplaces, gothic windows, high crenelated…

“As the medical experts have cautioned, it’s always important to look at lifestyle,” says Janie Perry, a nutritional therapist specialising in weight management and sports nutrition. “Focus on a balanced intake of healthy protein, carbohydrates and fats, and reach for nutrient-rich foods [oily fish and leafy greens]. You should reduce processed foods, excess sugar and refined vegetable oils, heavy alcohol consumption, white bread and refined grains, artificial sweeteners, excessive caffeine, and fish high in mercury [tuna and swordfish] as these can all reduce testosterone levels. “Sleep is important too, with testosterone levels rising in the REM phase. Set yourself up for a good night by eating early, limiting screen time, and practising relaxation. “Prioritise strength training to build and maintain lean muscle, boost metabolism, and aid fat loss. And try…

Supplements are big business. In the UK alone, the market has grown by 40% over the past decade, with sports nutrition sales climbing 27% in just the last two years. From protein powders to testosterone boosters, the shelves (and your social feeds) are packed with powders, pills, and potions promising better performance, faster recovery, and glowing health. But with new brands launching daily and influencers hyping up the latest “miracle” formulas, it’s getting harder to separate science from marketing. Whether you’re experimenting with electrolytes or dabbling in vitamin D3, navigating the supplement world can feel overwhelming. So, what’s actually worth your money - and what’s just a very expensive placebo? We’ve broken down some of the most talked-about supplements right now, including a few that might not be on your…

Journaling is the practice of regularly writing down your thoughts, feelings, experiences and reflections in a personal diary, recording your daily life, expressing emotions, setting goals or exploring ideas. The good news is there is no set format, you can approach it in either a structured or unstructured manner and the content can be as unique as you are. As a self-care tool it can help to manage stress, organise thoughts, track personal development and act as a means of self-expression. Many people find it improves their mental health, accelerates personal growth and boosts creativity. Importantly the practice is flexible and so can be tailored to suit your individual preferences and needs. Here’s how to get started: • Purchasing a beautifully bound notebook and a pen that encourages you to…

An Australian study, published in the International Journal of Obesity, has discovered another good reason for sticking to a healthy diet. They established that diets high in refined sugar and saturated fat are not only detrimental to your waistline but could also impair your spatial navigation (the ability to learn and remember a route) which can indicate the health of the brain’s hippocampus. Fortunately, any erosion in your cognitive ability is reversible, so it’s never too late to start eating clean.…

We have all heard the countless health claims attributed to taking 10,000 steps a day. This simple activity has been said to cut the risk of heart disease, lower obesity rates, reduce the risk of diabetes and may even reduce incidences of certain forms of cancer. Aside from our physical health, walking may also improve our mental health, we sleep better after taking 10,000 steps and symptoms of both anxiety and depression are greatly reduced. A walk to work can also go a long way to reduce carbon emissions, increase our sense of community and save us money on fuel. For those with demanding jobs and family pressures, it might also give us a few precious moments of time to ourselves! The myth of 10,000 steps But there is a…

In the third part of our series of recipes with renowned chef Chris Baber and premium cookware brand HexClad, we take a look at how to make a quick meal – without compromising on flavour. “It’s important to have some quick recipes in your repertoire,” says Chris. “We are all living faster-paced lives but we shouldn’t have to compromise on flavour or the quality of the nutrition we’re getting. These are some of my favourite quick-cook meals that are perfect after a busy day at work or a big workout when time is tight.” Steak and mushroom ramen Who doesn’t love a good steak? (well, perhaps the vegetarians among you: take a look at our delicious vege meals in last month’s issue). Steak is just a beautiful thing to eat.…

This mobility flow from advanced mobility and recovery app, pliability, is specifically designed to improve the function and range of motion of the wrists and elbows. These joints are often overlooked in mobility routines, yet they play a crucial role in nearly every upper body movement, especially in strength training, calisthenics and yoga. This routine targets key muscle groups around the forearms, elbows, and wrists while also opening up surrounding areas such as the shoulders, upper back, and torso. Improving mobility in these joints not only helps reduce strain and prevent injury, but also supports better positioning, grip strength, and joint stability, which is essential. 1. PUPPY DOG Opening up the spine and shoulder region, this pose reduces tension, supporting better wrist alignment • Slide your arms far out in…