Innholdsfortegnelse for September 2025 i Men's Fitness UK

I have been exercising for as long as I can remember. I went for my first proper run aged 10; competed at a national level on the track as a teenager; competed for my country in the elite World Duathlon Champs in my twenties; ran a sub 3hr marathon at 40 and entered my first Hyrox aged 53. It’s fair to say that sport and exercise has influenced many of my life decisions in some way or another. I probably wouldn’t be editing this esteemed title if it wasn’t for sport. And yet, as the years have ticked by, my motivations have definitely changed. Gone is the horribly competitive teenager; replaced by a far more mindful 50-something who uses exercise as a way of life rather than to win at all…

There’s no debating the fact that in order to achieve your physical goals, you need to also improve your mental fitness, so here are a few tips to help you to master the mind-body link. Accountability It’s important to take responsibility for the success of your routine, specifically for avoiding obstacles in the form of mates trying to tempt you to go the pub instead of the gym, demands of your job or family issues. A personal trainer and supportive circle of friends and relatives can help, but the truth is that you have to be prepared to put in the hard yards yourself. Consistency There’s a reason this term is so well-used in fitness circles - it’s the difference between achieving your goals and not! Now this doesn’t mean…

In every issue… VISIT SHOP.KELSEY.CO.UK/MFPGB25 COMPLETE THE FREEPOST POSTAL COUPON OR CALL 01959 543747 and quote code MFPGB25 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE SCAN HERE 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 mensfitness.co.uk, 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…

Many people think turning 50 means slowing down. I believe it’s the perfect time to turn up the dial. For many men the idea of getting fit in midlife feels unattainable and overwhelming. It’s too late. The ship has sailed and it’s pointless trying. But the truth is getting or staying fit and strong after 50 might be the most important investment you make in your health, your happiness, and your future longevity. There are many examples of what can be achieved after 50. Take Ralph Fiennes. At 62, he’s transformed himself from a middle-aged priest in Conclave to a battle-hardened King Odysseus in The Return. The strength, endurance and lean muscle he’s built defies ageing stereotypes and challenges our limiting belief that it’s all too late. Or take me—after…

FOOTWORK Reps: 15. Sets 3. Springs: 2 medium “Footwork on the Reformer is a foundational exercise that targets the legs, glutes, and core muscles. It helps improve lower body strength, stability, and alignment,” says Nuno. Begin with feet hip-width apart on the footbar, pressing through the balls of your feet. Engage your core as you extend the legs and lift the heels into a calf raise. Optionally, add heel drops under the bar and lift them back up to enhance ankle mobility. CHEST EXPANSION Reps: 15. Sets 2. Springs: 2 medium ”Chest expansion works the chest, shoulders, and upper back muscles, helping to improve posture, upper body strength, and shoulder stability. This exercise is beneficial for men who want to strengthen their upper body and enhance their overall muscle tone,”…

If you find eating some foods makes you sleep badly, you’re not alone — and there may be a physical cause for your bad dreams. Scientists investigating links between diet, sleep problems, and cultural beliefs about diet and sleep have found that healthier evening eating habits lead to better sleep and better recall of dreams, while the consumption of dairy products is associated with nightmares. Researchers questioned more than 1,000 students about the quality of their sleep, their eating habits, and any perceived link between the two, and found a strong association between nightmares and lactose intolerance — potentially because gas or stomach pain during the night affects people’s dreams. "Nightmare severity is robustly associated with lactose intolerance and other food allergies," said Dr Tore Nielsen of Université de Montréal,…

Movement helps your mood, but it’s not one-size-fits-all. Exercising for fun, with friends, or in enjoyable settings brings greater mental health benefits than simply moving for chores or obligations. Researchers from the University of Georgia suggest that it’s not just physical movement that affects mental health. It’s how, where and why you exercise that makes the difference. "Historically, physical activity research has focused on how long someone exercises for or how many calories were burned," said Patrick O’Connor, co-author of the study and a professor in the Mary Frances Early College of Education’s Department of Kinesiology. "The ’dose’ of exercise has been the dominant way researchers have tried to understand how physical activity might influence mental health, while often ignoring whether those minutes were spent exercising with a friend or…

1 Carry on recovering Make room in your luggage for this tech 2 Holy Grail or epic fail? Why busy is the new reiligion 3 Total recall (almost!) Muscle memory lasts longer than you think 4 Centre stage A full-body core session that works every muscle SUBSCRIPTIONS Men’s Fitness is published every month. UK annual subscription price: £92.88 Europe annual subscription: £116.88 USA & Canada annual subscription: £116.88 Rest of world annual subscription: £128.88 CONTACT US UK subscription and back issue order line: 01959 543747 Overseas subscription order line: 0044 (0) 1959 543747 Toll-free USA subscription order line: 1-888-777-0275 UK customer service team: 01959 543747 Customer service email address: cs@kelsey.co.uk Customer service and subscription postal address: Men’s Fitness magazine, Customer Service Team, Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL,…

Elite sportsmen share a number of common traits, unsurprisingly including a liking for exercise, enjoying competition and growing up in a sporty family. However, when it comes to forecasting whether someone is podium bound, it’s a bit more involved. Athletes come in all different shapes and sizes with some clearly better suited to certain sports so it’s important the right match is made at a young age. This is why we often hear commentators use the phrase, ‘He didn’t even take up the sport until he was (whatever age)’ as it’s so uncommon for winners to have not been a child prodigy. Access to quality coaching at an early age is vital but so often this is dependent upon location plus how much time and money parents can afford to…

Training for ultramarathons, I often made the classic ‘runner blunder’ of avoiding strength training, instead keeping blind faith that plodding miles of road and trail would provide everything I needed for the big event. I learned the hard way that a few crunches might have been useful when I found myself at mile 40 with a half marathon still to go, crumpled, shuffling, almost bent double as my core collapsed. It’s all too easy to focus on one aspect of our wellbeing while ignoring factors that might not seem relevant to our immediate goals. And it’s all too common for men to ignore their mental health while prioritising their focus on the physical. But it’s vital that we take a holistic approach and realise that our mental health is not…

A three-month trial of Apple Fitness + that came with a phone upgrade, couldn’t have come at a better time. Having taken my first tentative steps in strength training I was looking to progress further, but I was a man without a plan. Luckily, for me, the Apple Fitness + App does all the hard work for you. After entering a few details about your fitness level and goals, you can be starting your new exercise regime in minutes. Setting your goals To get started you set your Daily Move Goal. That’s how many calories you want to burn each day and select 5 activities you would like to focus on, from the 12 available. I chose: Strength Training, Core, Meditation, Mindful Cooldown and HIIT for some cardio. The app…

Anti-ageing is often framed in terms of wrinkle creams, dietary supplements, or even cosmetic surgery – all aimed at masking the visible signs of getting older. But one of the most powerful — and perhaps overlooked — tools for healthy ageing isn’t found in a bottle – it could lie in your gym routine. More specifically, how regularly you move your body can play a key role in helping to keep your brain sharp and resilient as the years pass. The benefits might not be visible in the mirror, but they could be quietly shaping how well you think, focus, and adapt with age. New research from the University of Birmingham suggests that regular physical activity doesn’t just keep your joints supple and muscles strong, it also builds “cognitive resilience”,…

The proverb “more haste, less speed” is said to originate from the 16th century but the message seems pertinent to a world in which ‘busy’ has become the new religion. The problem is our brains weren’t designed to use every conceivable bit of time efficiently. And there’s more sobering news. Multi-tasking is just another term for not paying attention. Craig Carey is a personal trainer and life coach. He says the questions we should be asking are: ‘What am I busy doing? Is it serving me or am I busy because society has conditioned me that busy is the holy grail of success and contentment? “When we say we’re busy, it’s like self-validation – I’m doing well, I’m successful. As a society, we place judgement on how we’re perceived by…

The first time I tried to lose weight, I thought it was simple: eat less, move more. That worked - until it didn’t. My hunger soared, my energy tanked, and the weight crept back faster than it had left. It was like pushing a shopping cart with misaligned wheels. No matter how hard I pushed, something kept pulling me sideways. That "something" was a broken metabolism. I didn’t have a weight problem. I had a metabolic problem. And when I finally understood that everything changed. What if I told you that the real secret to building a leaner, stronger body isn’t found in your macros, your training split, or how many grams of protein you eat per meal? It’s found in your cells. Your metabolism isn’t just about burning calories.…

While there are few conventional abs exercises here (sit-ups notwithstanding), each move will force your core to stay strong and stable – and a strong core has carry-over benefits for just about everything you do in the gym and day-to-day life. And unlike traditional abs work, this workout will give every other major muscle group in your body – from your pecs to your quads – plenty to do. 1. GORILLA PRESS-UP Reps: 5 Rest: 15 secs Sets: 5 Start in the top press-up position. Slowly lower to the ground, then explode up as fast as possible and bring your hands off the floor to slap them against your chest. Put your hands back out to land and go into the next rep. 2. MEDICINE BALL PRESS-UP Reps: 8-10 Rest:…

“This is the year of the undisputed champion Tom Aspinall is a man in waiting. Having claimed the UFC interim heavyweight title back in November 2023, the 31-year-old Brit has been ready - itching, even - for his long-promised unification bout with Jon Jones. Aspinall was pretty much born for MMA - his father, Andy, is a Brazilian jiu-jitsu black belt and his lifelong coach. The wait for a chance to prove himself once more has been a frustrating one, bogged down by what Aspinall diplomatically refers to as “UFC politics.” “It’s not ideal,” he admits. “I’ve not been able to go to work for nearly a year. I’ve been healthy all this time - no injuries, ready to fight - but nothing’s moved.” Aspinall’s tone isn’t bitter. If anything,…

Brisk walking in nature A 30-minute walk, especially in green or blue spaces, can improve blood flow to the brain and helps regulate mood. Try walking on varied terrain — alongside a canal or through a meadow — for added cognitive stimulation. A change, as they say, is as good as a rest. Resistance band routines Simple band exercises, especially those performed to music or while following instructions, can improve memory, coordination, and muscle strength. Additionally, they’re joint-friendly and easy to adapt to your own capabilities. Tai chi (or other non-contact martial arts) These practices combine balance, flexibility, and mindfulness. They require focused attention and complex movement patterns, which is perfect for training both body and brain. Bodyweight circuits Short morning or evening routines — think push-ups, squats, sit-ups, lunges…

The Class My personal recommendation if you are a man interested in trying Pilates, is that you do your research. “Find a teacher who is comprehensively certified and feels like a good match for you,” says Pilates instructor Kevyn Zeller, studio. kevynzeller.com. Try a Reformer Pilates class at your local gym like David Lloyd (davidlloyd.co.uk) -or find a boutique studio at classpass.com. The App PilatesAnytime It’s all in the name of this one. Pilates Anytime - and there’s a men’s section too. There are beginners’ workouts, mat workouts and of course reformer workouts so you can add Pilates to your training either in a studio, gym or at home. pilatesanytime.com…

“One moment you’re pushing through a torrential thunderstorm and the next, you’re battling sun stroke Running tourism is on the up, with searches for ‘marathons in Europe’ jumping by 73% year-on-year and online search volumes for ‘running holidays’ up 55%, as more travellers blend fitness with adventure on their trips. But with this rise in ‘sportcations’ comes a degree of risk tied to taking on new challenges without proper preparation. Men’s Fitness kept pace with some of the world’s most experienced trail and ultramarathon runners to discover their tips for staying on track when running up and down mountains. EXPECT THE UNEXPECTED “When I ran Western States, I was initially quite intimidated by the American trail culture at first,” says Ed Scott, ultrarunner and race organiser with Threshold Sports. “To…

Are you eating enough protein? In his new cookbook, doctor and nutritionist Dr Rupy Aujla combines his 15 years of medical experience with the latest nutritional research to bring you delicious recipes that will change the way you think about protein forever. High protein and healthy don’t necessarily come hand in hand, and with the recent trend for protein-rich diets, we often turn to more meat and processed, convenience foods at the expense of a truly healthy, nutrient-rich diet. In Healthy High Protein, Dr Rupy challenges misconceptions about what protein does and where we can get our protein from. This expert-led, accessible guide to protein will help you cut through the noise of misinformation and discover balanced, varied recipes that unlock the benefits of a protein-rich, healthy diet. Rupy’s High-Protein…

This hip flexor mobility flow from advanced mobility and recovery app, pliability, is designed to improve flexibility, control, and circulation around the hips and core, areas critical for overall movement quality and injury prevention. Whether you are a keen racquet sports player, a gym-goer, or someone recovering from tightness, this session enhances hip and leg mobility to support better posture, joint health, and functional movement. 1. SEATED CROSS-LEGGED POSE WITH EAGLE ARMS This pose opens up the hips while also targeting key areas such as the spine, upper back and shoulders Sit on a mat with your legs crossed comfortably, allowing the knees to fall naturally and sit evenly on your sit bones Keep your spine tall and shoulders relaxed Extend both arms forward at shoulder height Cross your right…