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TORCH FAT AT WORKSnacksmarterandgetripped! Feb 2017

Use our 28-day plan and be ripped by Feb!

THE SMART SUPP CHOICE THAT ACCELERATES YOUR GAINS

£4.20

Fix your work-life balance to bag yourself a pay rise

DITCH YOUR BEER BELLY WITHOUT GIVING UP BEER


p54

CONTENTS February 2017

“There’s really no excuse for not trying to find your own style,” says David Gandy. “There is no right or wrong in fashion”

Cover model David Gandy Cover photography Glen Burrows Styling Lee Holden Grooming Lilli Bridger T-shirt by David Gandy for Autograph at M&S. Trousers by Maison Martin Margiela at Liberty

4 | February 2017

Updates

Personal Best

p11

Take it outside Outdoor running burns more calories and gets you fitter faster

p29

Eyes on the prize Stay alert under the winter sun with the new Oakley Radar sunglasses

p15

Fix your work-life balance Get your life back in 2017 with these six productivity tips

p30

p21

Beat the winter blues If cold and dark mornings are getting you down, we have the solution

The best new running shoes We review the latest and best trainers to help you find the right fit and set even faster times

p38

p23

Build will of steel Get better at ignoring your sweet tooth cravings to fight off belly fat

Roll back the years Start 2017 looking younger than ever with our round-up of the best new grooming gear

p40

Never go out of style Ensure your hair stays thick and stylish with our expert advice – plus the best new fragrances

p24

New muscle moves Build size and strength faster


p42

p78 p21 p30 p110

Features p42

p48

p54

Fuel

101 ways to get lean in 2017 The first part of our definitive guide to torching body fat focuses on the best ways to train smarter in the gym

p69

Nutrition myths you can ignore Constantly confused about the right and wrong things to eat for a better body? Wonder no more – we reveal the facts and expose the fiction behind the most common diet advice

p78

The man behind the model David Gandy has been the world’s number one male model for a decade. He talks exclusively to MF about work, workouts, life goals and his true passion

Torch fat with food The second part of our 101 Ways To Get Lean in 2017 special explains why your kitchen habits are critical to faster fat loss Eggs made easy Make this quick dish any time of day for a delicious and nutritious meal

p81

The new rules of booze You don’t have to give up alcohol just follow these five guidelines

p85

Get bigger and stronger now With these muscle-building supps

p88

10 prebiotic foods Give your gut the nutrients it needs

Trainer p91

The complete guide to the gym Ever had questions about the gym? You’ll find the answers here

p100 Build lean abs in 20 minutes Try this six-move abs workout to sculpt a hard six-pack p107

Get over the hill Cycling up hills is horrible, but follow these tips and you’ll soon be sailing over them at speed

p110

Get smart with dumbbells This circuit will get you ripped

p117

Workout of the month You’re just four weeks away from your best ever body February 2017 | 5


Photography Ben Knight

Turn to p91 to find out what to do with a barbell – and all the other key bits of training kit

Newyear, newyou

Let’sbehonest,2016wasabitofashocker. Butfollowtheexpertadviceoverthefollowing pagesandyoucanmakegiantstrides forwardineveryareaofyourlifetomake 2017yourhealthiestandhappiestyearyet 6 | February 2017

The best thing about the start of a new year is the opportunity it offers to wipe the slate clean and start afresh. We say we’ll go to the gym more and the pub less. We’ll eat more salad and less pizza. We’ll get that promotion and save more money and start to live the fitter, healthier and happier life we deserve. The trouble is that, most years, most people find their attempts to turn their lives around are a distant memory come the end of January. This year is going to be different, because you’ve already made the single best lifeimproving decision possible by picking up this mag. Inside is all the advice and insight you need to make and maintain the healthier habits that will have a positive impact on every single area of your life. For example, we’ve put

together the definitive guide to gyms (p91), so whether you’re a first-timer or want to find new and better ways to train, we’ve supplied the answers. There’s also 101 instantly-applicable tips on how to blitz your belly fat (p42), as well as all you need to know about how to undo all that festive season indulgence quickly (p81). In short, we’ve sorted it. So sit back, read on, then put our advice into action. You’ll be amazed by what happens next.

JoeWarner,editorialdirector @JoeWarnerUK


Instantfittips

Issue 201

February 2017

Subscribe to MF and get 5 issues for £5 plus a FREE Muscle Food steak hamper Call 0844 844 0081 or go to p34 For overseas subscriptions information call +44 (0) 1795 592916 Already a subscriber? Renew your subscription or change your details at subsinfo.co.uk

Hereareourtopfourquick-hitinsightsfromthepagesofthismonth’sissue

MEN’S FITNESS Dennis Publishing Ltd, 30 Cleveland Street, London W1T 4JD EDITORIAL Joe Warner Chris Miller Joel Snape Glen Burrows Ash Gibson (creative consultant), Ian Ferguson (design), Ben Backhouse, Mark Bailey, Josh Cunningham, Sam Rider Editor-in-Chief Jon Lipsey

Editorial Director Managing Editor Editor-At-Large Photography Director Thanks this issue

Staff email firstname@ilmedia.co.uk Work experience enquiries editorial@ilmedia.co.uk Editorial postal address York House, 2 Avonmore Road, London W14 8RW DIGITAL Website Editor Jon Shannon (coachmag.co.uk) jonathan_shannon@dennis.co.uk MANAGEMENT Group Publishing Director James Burnay Associate Publisher Dharmesh Mistry ADVERTISING Group Advertising Director Group Advertising Manager Account Director Agency Account Manager Classified Sales Manager Classified Sales Executive Classified Sales Executive Creative Solutions Project Manager Creative Solutions Project Co-ordinator Northern Representative

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Liz Jazayeri 020 7907 6736 Suosan Williams 020 7907 6720 Rebecca New 0207 907 6581 Carly Activille 020 7907 6702 Georgina Reid 020 7907 6537 Eunice Olaye 020 7907 6383 Rebecca Seetanah 020 7907 6547 Avril Donnelly 020 7907 6618

Alice Ordish 020 7907 6248 Steph Binns 01423 569553 Fax 01423 709319 Managing Director Julian Lloyd-Evans

1Spiceupyourcoffee toburnfatfaster

2Walktofixyour work-lifebalance

3Buybetterboozeto avoidahangover

4Buildingrock-hard absiseasy.Really

Want to burn belly fat all day long? Sprinkle cinnamon in your black coffee. The spice regulates your blood sugar levels to prevent mid-morning cravings for biscuits. Like that? We’ve got another 100 fat-loss tips. Find out more p69

The balance of hours we spend at work and time having fun has never been so lopsided. But a 30-minute walk at lunch makes you more productive, so you can always clock out on time. And turn off your phone’s app alerts too. Find out more p15

If you’re not ready to turn your back on the bottle but want to feel better the morning after, then splash the cash on a good bottle of red. It’s lower in sulphates that may cause hangovers. Just don’t drink the entire thing. Find out more p81

Wonder why people who do hundreds of sit-ups don’t have a six-pack? It’s because they never engage their abs, which means they’re not really working them. Engage yours, hit them from multiple angles and watch them pop. Find out more p100

CLAIM YOUR FREE GYM PASS AND TAKE OUR SURVEY! Start the new year as you mean to go on with a free two-day guest pass at Fitness First gyms. Claiming your free pass couldn’t be easier: to redeem your free Fitness First gym pass, and for all terms and conditions, simply go to fitnessfirst.co.uk/mensfitness2day. While you’re here, how does a £50 Amazon voucher and a Salter NutriPro (worth £149.99) sound? Simply take our short survey and tell us exactly what you think about MF - keep it clean, please - and you could win this great prize. Find out more at coachmag.co.uk/survey.

8 | February 2017

MARKETING PR and Communications Director Jerina Hardy 020 7907 6607 Marketing Co-ordinator Georgia Walters 020 7907 6424 PRODUCTION Production Manager Daniel Stark 020 7907 6053 Newstrade Director Newstrade Manager Lifestyle Direct Marketing Manager Syndication Sales Manager Senior Licensing Manager

SUBSCRIPTIONS/NEWSTRADE David Barker 020 7907 6489 James Mangan 020 7396 8042 Sam Pashley 020 7907 6541 Anj Dosaj-Halai 020 7907 6132 anj_dosaj-halai@dennis.co.uk Carlotta Serantoni 020 7907 6550 carlotta_serantoni@dennis.co.uk

SENIOR MANAGEMENT Group CFO/COO Brett Reynolds CEO James Tye Company Founder Felix Dennis

Men’s Fitness is available for syndication. Please contact Nicole Adams on nicole_adams@dennis.co.uk or +44 (0) 20 7907 6134 for details. You can reserve a copy of Men’s Fitness free at any newsagent in the UK. Ask your newsagent for details. Origination and retouching by Tapestry. Printed by YM Chantry. Distributed by Seymour Distribution, 2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. © Copyright 2016 Dennis Publishing Limited. All rights reserved. Men’s Fitness is a trademark of Felix Dennis and may not be used or reproduced in the UK or Republic of Ireland without permission. Men’s Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following terms: namely that it shall not without the written consent of the Publishers first given be lent, resold, hired out or otherwise disposed of by way of Trade at more than the recommended selling price shown on the cover and that it shall not be lent, resold or hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.


Updates

02

17

I admit this doesn’t exactly What matters now contradict the main story but it doesn’t fit very well with it

1%

Forced indoors by bad weather? Set the treadmill incline to 1% – this helps you burn as many calories as running outdoors, according to the Journal Of Sports Sciences

Takeitoutside

Photography Getty

Exerciseoutdoorstoloseweightandbehappy One effective way to make 2017 your fittest year ever is to get out and start pounding the pavements. You could run on the gym’s treadmills, true – but if you want to lose weight, get fitter and feel happier faster then the great outdoors is where you need to be. Research from the University of Exeter has found that road runners burn more calories when running at the same speed than treadmill runners, mainly because of the wind resistance they encounter. And additional research found that exercising outside, especially in green environments, made people feel more positive and more energised, with a decrease in levels of tension or anger. Turn the page to discover how you can get fitter faster by running outdoors

February 2017 | 11


Updates | Fitness

Staveoffastroke withfreshoranges

Eating more foods rich in vitamin C, like oranges and other citrus fruit, can protect you from one of the most deadly types of strokes. A deficiency in this important antioxidant – which is also found in abundance in red peppers and strawberries – is a risk factor for haemorrhagic strokes alongside high blood pressure, drinking and obesity, according to the American Academy of Neurology. Unlike most mammals, humans can’t synthesise vitamin C so it must be consumed through our diet. The NHS advises adults to consume 40mg of the vitamin a day – because it can’t be stored, you need to replenish your levels daily.

Photography Getty, iStock

Torch fatin your trainers Running can be great for your physical and mental health, but if you want it to be a legitimate fattorching workout you need to train smarter. That means that your runs, whether in the gym or outside, must be short and intense to elevate your heart rate so you leave your comfort zone well behind you. Try these three sessions by elite runner and coach Shaun Dixon (letsgetrunning. com) and burn fat faster. 12 | February 2017

HIIT SESSION

FARTLEK SESSION

HILL SESSION

High-intensity interval training (HIIT) is a structured run during which you alternate between different intensities. You maintain a set pace (fast, moderate or slow) for a set amount of time. After a 10-minute warmup, try alternating 30 seconds of moderate, then fast and then slow running. As you get fitter increase the fast spells and reduce the recovery spells.

Fartlek – Swedish for “speed play” – means a run in which you alternate between periods of intense effort and slower recovery periods. It’s like a HIIT session except it’s not structured, so you can change your pace based on how you feel. Next time you’re pounding the pavement, do faster running between every other lamppost that lines the road, or trees that line the path in the park.

These burn fat fast and improve cardio fitness – but they’re tough. Find a hill, sprint up it, then walk back down to recover and repeat. The steeper the hill the harder it will be and so the shorter the duration of each sprint. You can do this type of session for time, or do a set number of sprints. After a 10-minute warmup hit the hill hard, walking back down slowly to catch your breath and recover.

<40%

Want to lose fat and build muscle? Cutting calories by 40%, while still eating lots of protein, could be the fastest way, according to a study in the American Journal Of Clinical Nutrition. Two groups cut calories by 40% but the one on the high-protein diet lost 4.8kg of fat and gained 1.1kg of muscle in four weeks. The other group lost 3.9kg but added no muscle although all the subjects followed the same training plan.


Updates | Work

Getaworklifebalance Followthesesimple strategiestospendmoreof 2017doingwhatyoulove

1

2

3

4

5

6

As soon as you get to work, write a daily to-do list with your top priority first. Subjects who do so have better powers of memory and recall than those who don’t, according to the Journals Of Gerontology, meaning they’re more likely to get them done. And use a pen and paper, not your computer or an app: research from the University of Stavanger in Norway found that writing by hand instead of tapping it out with just your fingers makes what you write more memorable.

If you’re swamped and not expecting to do more than eat a sandwich at your desk at lunchtime, make time to get out and go for a walk. Research published in the Scandinavian Journal Of Medicine And Science In Sports found that people who went for a 30-minute walk three times a week for ten weeks reported feeling more enthusiastic, productive and relaxed and better able to cope with afternoon stress. And use your stroll to pick up a proteinpacked salad instead of a sarnie.

Having 24-hour access to their work email account though a smartphone app was listed as the number one most stressful workrelated problem in a survey of 2,000 people by the London-based Future Work Centre. The highest levels of stress were in those with the notification function turned on, sending them an alert every time a new email arrived. About 30% of subjects received more than 50 emails daily, costing them an hour’s work time every day.

The worst thing you can do when trying to forget about work is check your emails in bed. Around 95% of people now use electronics in bed, according to the Sleep Foundation, and reading an anxiety-inducing email before bed is a good way to give yourself a restless night. Even if your inbox is empty, exposure to the blue light from the screen will suppress levels of the sleep hormone melatonin, meaning you’ll take far longer to fall asleep, according to the journal Sleep Medicine Clinics.

Asking your boss if you can work from home one day a week, especially if you have a long commute, will boost your productivity and reduce stress levels, according to research published in the Journal Of Applied Psychology. A meta-analysis of almost 13,000 employees found those who could work from home had greater job satisfaction, less stress and less family conflict. There was also no negative effect on the quality of relationships with colleagues.

It can be hard to disconnect from the day job, thanks to the internet, but here’s one way: if you ever have to work late, stay in the office rather than taking it home. Being physically detached from work at home lets you switch off more quickly and completely than when you have work-related things scattered around, says research from the Journal Of Occupational Health Psychology. If you do work from home set up a dedicated work zone where it all stays.

Photography Getty

Starttheday withato-dolist

Goforawalk duringlunch

Turnoffemail andappalerts

Takeascreen breakbeforebed

Workfromhome whenyoucan

Leavework intheoffice

February 2017 | 15


Updates | Health

Stuboutbadhabits

Photography Getty

Eatmore,losefat If losing weight is your 2017 fitness priority then you need to start eating more protein in the form of eggs, lean meat and fish. Doing so can help you shed fat faster, according to research from the Society for Endocrinology, which has reported that a high-protein diet increases the levels of phenylalanine, a compound created as a by-product of the protein digestion process. High levels of this compound trigger hormones that decrease hunger levels, reducing the temptation to snack and over-eat and thereby accelerating your loss of body fat.

3

Stress busting snacks

Cutoutyourunhealthybehaviourtoday bybuildingcast-ironwillpower

1

Haveaword Got an unhealthy craving? Talk to yourself in the second person. Going over the pros and cons in your head as a friend would do helped subjects make healthier decisions in a study at the University of North Carolina.

According to the UK’s Health and Safety Executive, in the past year stress, anxiety and depression accounted for 37% of all work-related illness cases and 45% of all working days lost to ill heath. Feed your head with these three mood-boosting snacks.

2

Eatasnack Self-control is at its lowest ebb when our blood sugar levels are low and our brain is short on fuel, according to research from Florida State University. Next time you wobble, grab a banana or some nuts to feed your brain fast.

1 Seaweed

Hailed as a “superfood” thanks to its high mineral content, seaweed also contains iodine, which can fight depression.

3

Stopstressing Stressed subjects in a diet study faltered before non-stressed colleagues, according to the New York Obesity Nutrition Research Centre. Identify your biggest source of stress, then take steps to minimise its impact.

2Avocado

The favourite breakfast of Instagram foodies is high in folic acid, which supports the regulation of happy hormone serotonin.

4

Get more sleep When tired your willpower can be non-existent and sleep-deprived subjects are more likely to give in to impulses, according to the Frontiers In Human Neuroscience journal. Buy a blackout curtain and sleep deeper.

3Almonds

These nuts are packed with the essential element magnesium, which plays a big part in the development of serotonin. February 2017 | 17


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Updates | Nutrition

7.6kg

Weight lost by people who ate whey protein at breakfast for 12 weeks, compared with 3.1kg in those who had carbohydrates, according to the Endocrine Society

Makeahealthydessert

Whenyoursweettoothneedssatisfying, fillabowlwithGreekyogurtandthesefive toppingsforadeliciousandnutritioustreat Theeffect

Thescience

Diced cherries

Combats cell damage

Cherries are a good source of fibre and vitamin C, one of the most potent antioxidants that fight off the cell-damaging free radicals caused by intense exercise.

Chocolate whey protein

Builds lean muscle

Mixing in a big scoop of flavoured whey protein powder will sweeten the yogurt and up the count of muscle-building protein by around 40g.

Sliced banana

Burns body fat

Bananas are an excellent source of vitamin B6 – 100g contains almost a third of your recommended daily intake – which is essential for improving fat metabolism.

Chopped peanuts

Makes skin look younger

Though technically legumes, peanuts are like nuts in that they’re high in fat-soluble vitamin E, which your body needs to repair damaged skin cells.

Dark chocolate sprinkles

Lowers blood pressure

Chocolate with a high cocoa content (above 80%) has the short-term effect of lowering blood pressure. The best bit? It’s really quite tasty.

Supplementsmarter andsavemoremoney 8% The average annual compound growth of the sports nutrition market in the UK, which would make it worth more than £527 million by 2019, according to nutrition-group. co.uk

It’s tempting to think that upping your dose of protein after a weights workout will help you build lean muscle mass faster. Or that the more muscle you have, the more protein you need to maintain and build new muscle tissue. But according to new research from the University of Stirling, that’s not the case: it found that post-workout protein intake has the same impact on muscle protein synthesis - the process that makes new muscle - regardless of the size of the participants. The study also found that while 40g of protein after exercise was more effective at stimulating muscle growth than 20g, the response was uniform regardless of the subjects’ muscle mass. The results suggest all you need is a “minimum effective dose” of sports nutrition products to get the nutrients required to recover faster, and anything above that dose has no impact – aside from hitting your wallet harder. February 2017 | 19

Photography Getty, iStock

Thefood


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Updates | Health

3waystosave morecash rightaway

7

The average time in weeks before a flight out of the UK when airline prices are at their cheapest, according to skyscanner.net. Longhaul flights are best booked even more in advance, with flights to Bangkok cheapest 18 weeks before departure

Makeyourmoneygo furtherwiththese wallet-wideningtips

Don’tshophungry Food shopping when starving is bad for your waistline - you’re more likely to buy high-calorie snacks - as well as your wallet, with hungry subjects spending 21% more than full ones in a University of Zaragoza study.

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Getcoffeetogo

Getawaytobeatthewinterblues Photography Getty

Bookyournextbreak

It’s no wonder the start of the year can be depressing: it’s cold, it’s dark and it can feel as if there’s not much to look forward to. Which is why you should book your next holiday now because the anticipation of getting away can lift your mood. A Dutch study of 1,530 people published in the Applied Research In Quality Of Life journal found that we derive the most happiness from anticipating a getaway – even more than actually being on holiday.

Startplanningyourtrip

Another reason to book your break now is that people who give themselves more than a month to plan their holiday report higher happiness levels and lower stress levels – before, during and after the trip – than those who leave it to the last minute, according to the Institute of Applied Positive Research. And put some distance between you and home: the research found 84% of the subjects’ best holidays over the past five years were abroad.

Getawaynow

If you can’t face waiting until the summer for your holiday, you could still get the benefits from booking a last-minute short-haul trip. Flight cost comparison site skyscanner.net crunched the numbers on more than 250 million flights out of the UK over a three-year period and found that January is the cheapest month to fly to most European destinations, with each-way savings of up to 30% to the likes of Copenhagen, Milan and Amsterdam.

Grabbing a £3 cappuccino on your way to work each day will cost you around £60 a month. You don’t have to give up coffee – just switch to a white filter coffee for £1 to save nearly £500 a year (and 190 calories a day) – or buy a flask and bring your own brew to save even more moolah.

Moveyourmoney

Financial gurus say you should put 20% of each pay packet aside for the future. If you want to, or just want to save for something fun, set up a direct debit on pay day to transfer funds from your account straight to a savings one. If you don’t see the cash you won’t spend it.

February 2017 | 21


Updates | Fat Loss

ASK THE EXPERTS

What’s thebestwayto startsnackingsmarter? Weaskedthreefitnessexpertsfortheir tried-and-testedhealthy-snackstrategies

Eat some antioxidant-rich dark chocolate when you get a sweet-tooth craving to satisfy it fast, says trainer Tom Wright (wrightfit.co.uk)

Photography Getty

Stay strong and stick to your healthyeating plan because the short-term high isn’t worth it, says trainer David Arnot (evolve353.com)

Planning your meals in advance is the best way to stay on top of your snacking, says Andrew Tracey, founder of The Nomad Way (wayofthenomad. co.uk)

“When I am dieting I always carry a couple of squares of dark chocolate in case I get the urge for something sweet. It’s sweet enough to curb the cravings but the bitterness stops me wanting more. Dark chocolate rice cakes also work because they’ve got a crunch, which is something you tend to miss when eating healthily.”

“Unhealthy food is desirable because of the way it makes you feel so try not to attribute feelings to it, especially if you are on a restrictive diet. It’s just food. But even if you can’t ditch those feelings, eating ‘bad’ food will feel good only for a second until the guilt hits. Be strong and don’t let a doughnut beat you!”

“I plan my meals in advance but leave around a quarter of my daily calories from carbs and/or fats unaccounted to give me leeway for snacks without affecting my overall daily calorie intake. This gives me freedom so nothing is ‘restricted’ and I find it easier to make better choices. A zero-calorie fizzy drink is a great way to get a sweet fix too.”

800

The additional calories the average UK commuter consumes through snacking each week on the way to and from work, according to a study by the Royal Society for Public Health

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Hidesnacksoutofsight

We’ll come clean: if a packet of biscuits gets opened in the MF offices at 11am, by midday all that remains is a couple of crumbs… and sometimes even they get hoovered up. If, like us, you sometimes have trouble controlling your workday snacking – especially the tasty things you know should only be an occasional treat – then all you need to do is create a little distance between you and the forbidden foods. Subjects who were seated 70cm and 140cm away from a bowl of snacks ate significantly less than those who were sat within arm’s reach at just 20cm away, according to research published in the journal Psychology Health. An even better strategy is to place the forbidden food both out of reach and out of sight, at the back of the cupboard or fridge, so that you don’t see it every time you go looking for something healthy to eat. February 2017 | 23


Updates | Training

Yournewmusclemoves

Addthesesixunderusedexercisestoyour arsenaltobuildall-oversizeandstrength

1 Single-leg

2 Barbell

3 4 5 6 Inclinedumbbell Standingcable Straight-arm Garhammer bicepscurl

cross-over

latpull-down

raise

Why “This will boost your hip power and stability,” says David Arnot, PT and director of Evolve (evolve353.com). “They’ll benefit anything that involves sprinting, jumping or squatting.”

Why “This is a big player in the leg strength game,” says Arnot. “It’ll challenge your glutes, quads, core and back muscles throughout.”

Why “This move eliminates the bad arm curl habits that can stop your biceps from growing,” says Arnot.

Why “Your pec muscles get a far greater stretch and contraction with this flye-type chest move than the classic bench press, and that means they’ll grow quicker,” Arnot says.

Why “Control with this move is paramount for a strong back,” says Arnot. “Mastering it will bolster your lats, lower back and triceps and boost your max chin-up total.”

Why “This move guarantees tension is fully on the abs and they aren’t being overridden by your hip flexors,” says Arnot. ‘The result is robust core control.”

How Keeping your arms straight, bring both hands together in front of you, pausing for a second to really squeeze your pec muscles with each rep. Aim for four sets of 12.

How Hold the long bar attachment with a wide grip. Keep your body stable and pull down with straight arms, then slowly control the bar back to the start for four sets of eight.

Words Sam Rider Photography Mark Harrisson

glutebridge

How Lie down with a dumbbell in your right hand and drive down through the heel of your left foot to raise your hips. Aim for four sets of ten reps on each side. 24 | February 2017

lunge

How With a bar across your rear shoulders, squeeze your core muscles and lower into a lunge. Keep your back upright, then drive off the front foot to stand. Aim to hit 50% of your squat one-rep max for five sets of five.

How Lie back on a bench set to a 45˚ incline, holding dumbbells in each hand. Keep your shoulders back as you slowly curl the weights through a full range of motion. Start light to get the form right and target four sets of 12.

How Hang from a pull-up bar with knees together and thighs horizontal. Slowly raise your knees to your armpits, then back down. Continue until failure, rest, then repeat twice more.


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Personal Best

02

17

Touch Pad

Use the pad on the left temple to control functions with taps and swipes. You can control music, answer calls, and sync with Siri and Google Assistant from paired phones

+

+ Voice Control

A built-in microphone allows you to ask Radar Pace questions in a live, handsfree way during workouts

Onyourradar

Getreal-timevirtualcoachingwiththenewOakleyRadarPace

When you’re cruising down a mountainside on two wheels, taking your eyes off the road to check your speed isn’t the smartest thing to do. The new Radar Pace from Oakley swerves that issue by using voice recognition technology to give you real-time feedback on your performance. Ask it how you’re doing and it’ll tell you because it tracks your heart rate, speed and distance. And it doesn’t just give you data – it coaches you too, thanks to its ability to analyse customisable training programmes and give you feedback on your performance. If you’ve missed a session, for example, it’ll

guide you on the best way of getting your training plan back on track. It’s aimed at both runners and cyclists and uses a new Prism lens, which enhances vision by brightening whites and sharpening yellows so you can see subtle changes in road texture and spot hazards more easily. And after you’ve discovered your top speed on the way down a hill, you can ask the Radar Pace to keep you posted on your performance going up the next. Of course, if you’re so out of breath that you can’t summon the energy to even ask it how you’re doing, you probably know the answer already. Oakley Radar Pace, £400

+

+

Connect the Radar Pace wirelessly to your smartphone through the Radar Pace App, which is available from the Apple App Store or Google Play. Then use the app to set goals, access performance metrics and view your training plan.

It’s rechargeable through a USB port, and a light on the arm shows the status of remaining battery power and highlights when the Radar Pace is pairing with a Bluetoothenabled device. The power button is located on the inside of the left stem.

APP AND AWAY

SUPER POWER

February 2017 | 29


PB | Running Shoes

Keep on running

Anewpairofrunningshoeswillgiveyouthe motivationyouneedtosmashyourfatlossgoals. MF putsinthegroundworkbytestingthebestnewtrainers Words Josh Cunningham

30 | February 2017


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1

NikeLunarEpic FlyknitShield

WHAT’S IT FOR? It’s a minimalist shoe, which means it’s designed to give you the effect of running barefoot but with some protection. STANDOUT FEATURE Including all-weather properties (the upper is water-repellent) is impressive in such a lightweight and responsive shoe. MF ROAD TEST This is a shoe that feels like you’ve been wearing it for ages the moment you put it on. The all-weather Flyknit upper is just as comfortable as the version used in its fair-weather cousins. Nike has also given the sole considerable attention, creating an outsole that offers good traction and water resistance, making it a reliable and stylish option for the inevitably damp running conditions you endure as a runner in the UK. £155, nike.com

February 2017 | 31


PB | Running Shoes

2

3

PumaSpeed500 IgniteNightcat

WHAT’S IT FOR? Giving a little extra speed and lightness of step to the everyday runner. STANDOUT FEATURE This Nightcat variant of the Ignite comes with a water-resistant and reflective upper, which should help keep the elements at bay and help you to be seen on dark streets in winter. MF ROAD TEST As the day-to-day shoe of one Usain Bolt, the Ignite certainly comes with pedigree, and the shoe, while not exceedingly light itself, certainly feels it when running. One stride is propelled into the next effortlessly, which Puma says is caused by the changes it’s made to the toe area of the outsole. Great for experienced runners in search of a boost; less so for newbies training for their first marathon. £85, uk.puma.com

RUNNING SHOE BUYER’S GUIDE With advice from coach Shaun Dixon (letsgetrunning.co.uk)

32 | February 2017

4

AsicsGel Kayano23 WHAT’S IT FOR? Providing support and cushioning to over-pronators. STANDOUT FEATURE The sole, which is packed with features designed to aid your foot’s interaction with the ground. MF ROAD TEST As the name suggests, the Kayano is now in its 23rd iteration, and remains one of the best shoes for runners in need of stability. The huge amount of cushioning in the sole was much appreciated on longer runs, although if you’re not an over-pronator the reinforced midsole might feel like overkill. Also of note is the updated upper, which Asics has made seamless, boosting the comfort levels still further. £145, asics.com

TALK TO SOMEONE WHO KNOWS RUNNING SHOES “Go to a proper, dedicated running shop – not Sports Direct or a similar high-street chain. A specialist shop will allow you to have a run in them before you buy, which is very important.”

5

Skechers GoRun400

361Degrees Strata

WHAT’S IT FOR? All kinds of training. STANDOUT FEATURE The bulky 5GEN midsole, which provides as much cushioning as it looks like it should. MF ROAD TEST The Skechers GoRun 400 is a shoe designed for a multitude of uses, rather than exclusively running, and that’s apparent when using it. There’s stacks of cushioning in the sole, which makes for a very comfortable ride, but there’s lots of movement in the upper, leaving your feet feeling a little unstable within the shoe. The GoRun 400 is great for warming up on a treadmill or running to the gym, but it’s not suited to longer, more serious runs. £60, skechers.com

WHAT’S IT FOR? Support, particularly for high-mileage runners. STANDOUT FEATURE The midsole, with its range of layers designed to provide support throughout the gait cycle. MF ROAD TEST Even from the first few strides it’s immediately apparent how much support there is in the Strata. Even though it’s still agile and not at all clumpy, it probably won’t find favour with those who prefer the freedom of a more neutral shoe. Our suspicion is that the sizing may come up a little on the small side, so be wary of that, but otherwise enjoy a shoe perfect what it was made for - long, stable miles. £115, runnersworld.ltd.uk

LOOK AT THE SOLES OF YOUR OLD PAIR “Wear on the outside rear of the sole indicates you land on the outside of the heel and roll inwards (aka pronation), so you should aim for something with a bit more stability. If this is very pronounced, you should think about doing some hip and glute strength exercises to combat it.”

USE MULTIPLE PAIRS “I have about six pairs on rotation: shoes with more stability for longer runs, lightweight neutral shoes for faster efforts, more traction for off-road runs. It helps prolong the life of all the shoes and, I believe, keeps the feet ‘active’ as they need to adapt to the differing challenges of terrain and support.”

DON’T OVERTHINK IT “The most important thing is how you run, not what you’re running in. It has to be comfortable but a shoe won’t make you run with better form. That’s something you have to work on yourself – possibly with the help of a running coach.”


+

6

Adidas UltraBoost

WHAT’S IT FOR? Long-distance running, but not for those who need stability. STANDOUT FEATURE As always with Adidas running shoes, the Boost midsole, made from congealed foam “energy capsules”. MF ROAD TEST There’s no doubt that the Boost midsole delivers on what it promises: energy return and comfort. We found every stride was catapulted into the next almost before we realised it was happening, and the impact of a footstrike was nothing less than silky. The knitted upper is also glove-like as it moulds around your foot, but watch out if you’ve got particularly wide feet, as Adidas shoes do tend to come up narrow. £130, adidas.co.uk

KEY RUNNING SESSIONS Complete a mixture of these training sessions to get fitter and faster than ever

INTERVAL SESSION These are the ones most people dread but they’re probably the most useful for improving performance. You alternate short periods of high-speed running with periods of recovery. A good sample session would be to do one minute fast with two minutes of recovery running and repeat that ten times.

FARTLEK This gets its name from a Swedish word meaning “speed play”. It’s an unstructured interval session where your periods of intense effort and recovery vary. You can make it up as you go along but it helps to impose some kind of external system, such as saying to yourself that you’ll go hard until the third lamppost.

7

BrooksGTS Adrenaline17 WHAT’S IT FOR? A cushioned and supported yet speedy ride. STANDOUT FEATURE The diagonal roll bar within the midsole, discouraging the foot from over-pronating. MF ROAD TEST The GTS Adrenaline has long been a mainstay of the stability shoe options, and for good reason. Each layer of the sole is packed with features to ensure your foot remains as supported as possible throughout the gait cycle: we could feel this in action, and the latest Adrenaline also has the benefit of feeling light and springy in comparison with other structured shoes. The upper - especially the tongue is exceptionally cushioned, too. £120, brooksrunning.com

LONG RUN These are essential if you’re training for a long-distance event like a marathon. Doing one long run a week is usually sufficient to make progress, and try to increase the distance you cover each week by about a mile. Every six to eight weeks, have a recovery week where you do a shorter run so that your legs are fresh for the next push.

TEMPO RUN In these sessions your aim is to maintain a relatively fast and steady pace for about 20-30 minutes. This should feel quite uncomfortable but the idea is that you get used to running at a pace that’s faster than one you could sustain for, say, 10km. You should be constantly flirting with going too fast and you’ll feel tired at the end of the run. February 2017 | 33


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PB | Gear

STUFF MF ’spickofthebestnewclothes,kitandproductsfortheactiveman

Ted Baker Basil Herringbone jacket Woven from a luxury wool blend, this classic blazer will stand out from the crowd. £259, tedbaker.com

Elliot Brown Tyneham Automatic watch A shock absorption system and watertight crown equals a tough but stylish timepiece. £845, elliotbrownwatches.com

Wingback wallet An ultra-slim leather wallet that’s on the money for runners and cyclists. £55, wingback.co.uk

Dan Ward T-shirt A simple but stylish fitted V-neck cotton tee that’s perfect on its on or under a jacket. £70, danwardwear.com

Parajumpers Kodiak parka A high-performance coat with design influenced by the military. £775, harrods.com

Levi’s 505 C jeans A modern remastering of the 1960s classic 505s warrants a place in your wardrobe. £100, levi.com

M&S David Gandy for Autograph pyjamas Lounge around in style with slim-fit pyjama bottoms good enough for our cover model. £29.50, marksandspencer.com

Oral-B Genius 9000 toothbrush Smile more with the pro clean mode that makes 3,000 more movements per minute. £100, boots.com

Ron Dorff Skin Discipline gift set Give your skin the love it needs with the new range from the athleisure maestro. £50, rondorff.com

36 | February 2017


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PB | Grooming

Regimerefresh

Updateyourgroomingroutinewith ourpickofthebestnewproducts

MAX LS Matte Renewal Lotion Unlike some anti-ageing creams, this won’t leave you looking greasy because it contains a lightweight absorbent powder. £48, labseries.co.uk

New Look Men Carbon Our pick of the fashion brand’s new male grooming range is this moisturiser, which contains vitamin E for bright-looking skin. £3.99, newlook.com

Face-savingwintergrooming

Photography Getty

Use tips from Parsa Rad, Braun ambassador and director of The Refinery, to stay looking sharp

The Bluebeards Revenge Cuban Gold soap If you like your grooming regime to retain a bit of old-school manliness, grab one of these bars. £4.99, bluebeards-revenge.co.uk

38 | February 2017

YOU MUST BE BALMY The winter months can be very harsh on skin, which can get dull and dehydrated because of the cold conditions and the drying effect of central heating. Post-shave balms are good products to use to help bring hydration back.

DON’T HOLD BACK You can increase the amount of moisturiser that you use during the winter, and don’t forget that your face still needs protection from the sun to stop the ageing effects of UVA rays. Always try to use a product that contains SPF.

DRINK TO GET A GLOW Men tend to overlook the importance of keeping their skin hydrated. That’s why it’s essential to drink two glasses of water when you wake up to kickstart the rehydration process and ensure your skin looks healthy and bright.

BE A SCRUBBER When it comes to your morning shave, I always recommend that guys prepare by using a facial scrub at least three times a week. This will remove all the dead skin cells and allow the shaver to perform at its best, resulting in a more efficient shave.


PB | Grooming Tips

Gold standard

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PACO RABANNE 1 MILLION PRIVÉ Splash this leathery, tobacco-infused scent on before a big night out and you’ll feel a million dollars, even if your bank balance begs to differ. £66 for 100ml

Howtosweetenthehairlosspill

Useacombinationofsupplementsandnewproductstoprotectyourmop

Photography Glen Burrows

Until recently, options for men going thin on top were thin on the ground. You had to either go for a Statham, develop an interest in hats or spend a small fortune on a transplant. Now, however, you can reach for a bottle. Haircare specialist Hairburst has created a supplement (£24.99 for a one-month supply) that contains collagen as well as a range of vitamins and minerals that will help strengthen your locks and make them look healthier. There’s also a range of new products that you can use (see our pick below) that will help make a difference – and ways to smarten up your grooming act too. “A big mistake made by a lot of men is to rub hair with a towel after washing,” says male grooming expert Jamie Stevens. “Hair should be patted dry to avoid breakage. It’s also a myth that men with thinning hair shouldn’t use conditioner. The assumption is that it weighs hair down and makes it appear flat. Actually, using a conditioner is important because it not only softens but strengthens the hair.” Stevens also has some advice for next time you visit the barber. “As a rule in hairdressing, the shorter the hair is, the thicker it looks. Men who are thinning on top should opt for shorter styles. Avoid thinning or texturising techniques because they make thinning hair look wispier. Hair should also always be cut bluntly on the top of the head.” Time to put down that razor and start the regrowth strategy.

L’Oréal Professionnel Denser Hair Gelée £30 Its glycerin and stemoxydine combo creates an optimal environment for hair growth.

40 | February 2017

Lock Stock & Barrel Reconstruct Protein Shampoo £9.95 You use protein for your biceps. Now use it for your barnet with this thickening shampoo.

MR Hair Fibres £18 These statically charged fibres – with added keratin – bond to the hair shaft, making each strand instantly look and feel thicker.

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TRAINING TIPS

Trainsmarter

By focusing your efforts on fat loss, you’ll shed flab in less time

001

Have fun

Hitting a heavy bag is one of the more fun ways of reducing yourself to a big sweaty mess. You feel great, you lose weight and, thankfully, they don’t hit back. Punch the bag with alternating hands as hard and fast as you can for 15 all-out seconds, then move around the bag for 90 seconds, shadowboxing at an easy pace. Do this routine at least three times. For a tougher session, go for six.

42 | February 2017

002

Go big

This isn’t the time for biceps curls. The more muscle groups you can involve in your workout, the more work you’ll do. Kettlebell swings hit almost every muscle: do three sets of 25 at the end of any session to finish on a fat-loss high.

003

Get strong

It’s tempting to put the deadlifts on hold – that’s time you could be spending on a treadmill, right? - but the more weight you can lift, the more fuel you’ll burn. Spend some of your training time getting stronger and you’ll be able to do your other work at a higher level.

004

Be inefficient

Expertise is overrated. “The more efficient you get at a movement, the less energy you’ll expend doing it,” says strength coach Dan John. Don’t just stick to one form of cardio finisher: rotate between the bike, rower and treadmill.


005

Move fast

Sprinting’s one of the simplest forms of high-intensity exercise, but don’t overdo it. “It puts your body through a ton of stress,” says trainer Zoran Dubaic. “Keep it simple and build up gradually.” Start with six 50m sprints with a 30-second recovery, and up it when you’re ready.

006

Unleash hill

Hill sprints automatically force you into good running form – and they’re nastier than doing it on the flat. “Find a good 30-50m hill and aim for five sprints up – you can walk back down,” says trainer and author Mike Campbell. “It’ll force every muscle in your body to work, leaving you burning fat for hours.”

007

Hold on

Complexes - multi-move sets where you don’t put the weight down until you’ve finished all the moves – will jack up your metabolism so you keep burning fat long afterwards. Got a kettlebell? Do six cleans, six swings and six overhead presses with each arm.

008

Pair your moves

To do more work in less time, pair an upper-body exercise with a lower-body move: a press-up with a squat, or a curl with a lunge. It’ll up your heart rate without forcing you to stop when your arms or legs get tired.

009

Keep rests short

“The main difference between a muscle-building workout and a fat-loss one is often just your rests,” says Campbell. “Shorten them and keep them strict.” Stay between 30 and 60 seconds.

010

Finish strong

Even if you’re focusing on muscle, you can keep your metabolism high with a burst of all-out effort to end your workout. A 500m row is perfect: short, nasty and low-impact. Sub-1min 40sec is the goal.

February 2017 | 43


Features | Get Lean In 2017

Uptheeffort

With the basics covered, it’s time to be inventive. MF-approved PTs explain their secret weapons

011

Speed up cardio

Long, slow distance work is the enemy - it’s inefficient, and it’s hard on the joints. “Intense cardio is a much more effective way of losing fat,” says trainer Tom Eastham. “Hit the bike or the rowing machine for ten one-minute bursts of effort, giving yourself a 45-second recovery period between each effort. Be strict!”

012

Get a stopwatch

“It’s the easiest investment you can make,” says Nomad Way founder Andrew Tracey. “Having it in front of you forces you to keep rests strict.” And minimises the chance of a dropped dumbbell taking out your smartphone.

015

Hit the mill

One-speed treadmill plodding isn’t cutting it. “Change the resistance and incline for treadmill sessions,” says Barry’s Bootcamp London coowner Sandy Macaskill. “Do 6, 7, 8km/h bursts of effort at a 3% incline, then drop the gradient and up the pace.”

016

Stick on 15

Less time can sometimes mean more effort. “I like a 15/45 work/rest split,” says Roko Health club trainer Rachael Atkinson. “Do as many chest-to-floor burpees as possible in 15 seconds, then rest for a full 45 seconds.”

013

Get up, get down

“Getting down and then up off the floor adds a metabolic effect you won’t expect,” says John. Do ten press-ups and ten kettlebell swings, then nine press-ups and ten swings and so on until you’ve hit one press-up and 100 swings total.

014

Carry on

“Loaded carries are among the best fat burners you can do,” says Results Inc founder Joe Lightfoot. “They’ll use every muscle in your body.” Finish your session with 200m of farmer’s walks, using the heaviest dumbbells you can.

44 | February 2017

Embrace(weird)science

Who are gastrophysicists? They’re the experts who study “multisensory perception”, or how environment and non-taste senses affect your perception of food. Harness their research to stay off the pies

017

Eat off blue plates

Scientists theorise that it’s because your mind doesn’t associate the colour with food. It genuinely seems to work - in a study carried out by Swiss researchers, subjects eating from blue tableware ate 40% less than a control group.

018

Keep it upbeat

In a study from the Cornell Brand and Food lab, people who watched Solaris ate 55% more popcorn than people watching My Big Fat Greek Wedding. Goggling while dining is usually bad - it distracts you from how much you’re eating - but if you must, pick a nice bromance.

019

Take a seat

Even if you’re grabbing a Pret lunch, get a table or a park bench rather than eating that Swedish meatball wrap (the only sane option) on the go. People who sit down to eat consume fewer calories than on-the-go eaters, according to a University of Toronto study.

020

...but not at your desk

According to a University of Bristol study, eating lunch while you browse online will leave you distracted, less full, and more likely to snack in the afternoon.

021

Get nicer cutlery

Or at least, make it heavy. According to research by food scientist Charles Spence, it gives food higher perceived quality – yogurt, for instance, tastes creamier – and increases feelings of fullness so you eat less.

022

Eat with friends

It’s the exception to the no-distractions rule – a spirited chat/row will give your brain time to register that your stomach is full, according to the Journal Of Physiological Behaviour.


Changeyourroutine

There are 168 hours in a week – if you spend four in the gym, you’ve still got 164 left to work

025

Sleep tight

Skimping on sleep messes with your brain’s ability to make decisions and exercise impulse control, and revs up reward-seeking behaviour. According to a study published in the American Journal Of Clinical Nutrition, it increases high-carb snacking. Aim for eight hours a night.

026

Get outside

Chew slower

A University of Birmingham study found that focusing on the texture and flavour of food reduces hunger later. But taking the time to liquefy your food inside your mouth also aids digestion.

024

Hit rewind

Tempted by the biscuit aisle? Think back to what you had for lunch. Psychologists at the University of Birmingham found that thinking about what you’ve eaten earlier in the day can reduce the urge to snack.

Shop hard

“Think of shopping as your week’s most important workout,” says nutrition coach Josh Hillis. “Take an hour on Sunday to get it done.” Automate healthy choices by saving a shopping list on your phone or online, and keep the processed stuff off it.

031

Stay busy

Research suggests that exercising in sunlight boosts fat-burning potential by 20% by increasing your production of leptin, the hormone that controls your body’s fat stores. In the summer, it’ll also boost vitamin D.

Not every fat-burning session has to be intense. “Active recovery is a nice way of burning calories without thinking about your diet or the gym. It could be a casual kickabout in the park – it’s better lying on the sofa,” says Eastham.

027

032

It regulates your body’s functions, helps appetite and improves your liver’s ability to metabolise fat. “Keep a glass within arm’s reach at all times,” says Brian Wansink, former president of the US Society for Nutrition Education and Behaviour. “You want to make hydration automatic.”

If your weeknights get hectic, they’re not the time to chop veg. Chop onions and cube carrots while you’re listening to a podcast on Sunday: they’ll keep until at least Wednesday.

028

If you’re used to stopping in Starbucks for a morning frapp, change your route to work. You “outsource” much of your behaviour to your environment, so making better associations will help.

Keep water handy

023

030

Get on your feet

You call it a lunchtime stroll; trainers call it low-intensity steady-state cardio, or LISS. Either way, it burns a handful of calories and helps to regulate stress while keeping fat-storing cortisol low.

029

Calm down

Stress messes with tissue repair, leads to fat storage, ruins sleep and plays havoc with immunity. If it’s all getting too much, take a deep breath and blow it out slowly: it’ll activate your body’s parasympathetic nervous system.

Prep if you can

033

Change your patterns

034

Get help

Partnering up will boost the chances of sticking to your resolutions, according to research from the University of Leeds. Friends not interested in fat loss? Sign up to stickk.com to commit to the process.

February 2017 | 45


Features | Get Lean In 2017

Liftbigtogetlean

In a 2013 study, highintensity resistance training – or HIRT – beat traditional lifting by 450% for postworkout calorie burn. Use these rep/set schemes, and you’ll burn as you gain

035

Rest-pause

It’s a classic bodybuilding technique making a comeback. “Pick a weight you could lift for ten reps and do eight reps,” says Motus Strength coach Bruce Butler. “Rest 20 seconds and do as many reps as possible, then rest another 20 seconds and repeat.” Bench presses, rows, squats and overhead presses all work well.

036

Back-off sets

These “groove” your technique while taxing your muscles less than a rest-pause set. When you’ve finished your last set of bench presses, immediately strip 50% of the weight off the bar and do as many reps with the remaining weight as you can: 20 is the goal.

037

Cluster sets

Cluster sets let you add volume with big weights. “Let’s say you can get four reps at 90% of your one-rep max weight,” says strength coach Ben Coker. “If you ‘cluster’ those sets by taking ten seconds’ rest after each rep, it’s likely you could manage six reps total. Across several sets that’ll make a huge difference.” This works better on moves with minimal set-up time - think deadlifts.

46 | February 2017

038

Drop sets

In drop sets, you go until “technical” failure (the point at which you can no longer do the move with good form), reduce the weight, then get some more reps. Dumbbell moves are easiest, because using the rack lets you switch weights quickly.

039

50-rep challenge sets

“At the end of a leg day put 40% of your max on the bar and monster out as many squat reps as you can, resting at the top if you need to,” suggests Campbell. “Shoot for at least 50 reps in as few sets as possible.” Walking might be challenging, but you’ll be able to rest in the knowledge that you’re a fat furnace.


HIITitlikeyoumeanit

Yourhome bootcamp Having a kit-free go-to means

Yes, it works – in a study from the journal Metabolism, a group doing 20 weeks of HIIT training lost nine times as much fat as a group doing traditional endurance. The catch? You need to do it right

you can lose fat anywhere, anytime. Trainer and Jimbag founder Anthony Bingham has your prescription: do each move for 30 seconds, rest for a minute, and repeat five times

040

Ease in

Whatever you’ve heard, HIIT isn’t for beginners. If you’re unused to training, an aerobic session with intervals sprinkled in will offer bigger benefits with less stress. Do 20 minutes on the rower or bike, with three or four 30-second bursts of effort.

041

Warm up

You can’t hit top speed by skipping all the lower gears. Spend five to ten minutes warming up at low intensity – either by doing the cardio move you’re going to use in your workout, or on a general warmup like skipping, jogging on the spot or low-intensity burpees.

042

Stretch

If you’re sprinting it’s crucial; for most other things, it’s highly recommended. The slo-mo burpee is your ideal all-purpose dynamic stretch: from a pressup position, bring one knee as high as possible (ideally by your hand), then bring up the other to get into a low squat. Stand up, then reverse the movement into the next rep.

043

Cool down

Flopping straight back on the couch post-workout won’t help recovery. After you’ve hit your intervals, spend five or ten minutes moving around to keep your blood circulating, cutting down on lactate buildup and minimising soreness for your next session.

044

Narrow-to-wide jump squat

“Alternate between narrow and wide stance, to a depth of 90°. Explode out of each squat with feet off the floor.”

045

Plank pike

“Get into a low plank on your forearms. Lower your hips to the floor, then crunch your abs to move the hips as high as possible in a pike position.”

046

Tuck burpee

“Go chest to floor. On the jumping section drive your knees up in a tucking motion. Use your hands as a measure to keep consistency of tuck height and really push your limits!”

Retrainyourbrain

Adopt better thought processes and you’ll make fat loss automatic. Here’s how it’s done

047

048

050

“The general rule is that for a fat loss-focused exercise plan, only 20% is down to exercise, with 80% down to diet, sleep and stress,” says trainer Sean Lerwill. “The way to see results is to come to the mindset that neglecting the non-workout stuff undoes all your hard work in the gym.”

“Each of us makes more than two hundred nearsubconscious food choices a day,” says Wansink. “And most of our environment nudges us to eat too much.” Don’t rely on willpower.

In studies at USC Marshall School of Business, volunteers who focused on the pride they’d feel from sticking to resolutions reported less desire to break them than a group focusing on how ashamed they’d be to fail. Always think of the upside.

Remember it’s 80/20 Don’t use willpower Pride, not shame

049

Focus on the ‘wills’

Focusing on what you aren’t going to do can lead to a “behavioural ironic rebound” – in studies, participants asked not to think about a Coke ad tended to dwell for longer than a control group. Instead of negatives, focus on positives.

051

Not now, but later

It’s called “postponement strategy”. When you’re tempted by cake, promise yourself you’ll have it later in the week – it’s unlikely you’ll cave at some unspecified future time when the craving passes.

Eattogetlean

Part 2 explains how to eat for fat loss. Turn to p69 for 50 more tips February 2017 | 47


FOOD MYTHS SMASHED Whenyou’retryingtoeatbetter,soundnutritionknowledge canmakethingsmucheasier. MF exposesthemostpersistent mythsaboutdietwiththehelpofcutting-edgeresearch

Words Joel Snape

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Photography Getty

THEREISONE ‘PERFECT’DIET

WHAT’S THE IDEA? It’s unspoken, but enduring: the idea that, if science could just decide on whether you should start eating like an Inuit/caveman/Viking/ Cretan villager (delete depending on whatever’s most fashionable) you’d melt fat, slash your risk of heart disease and live to 110. And so would everyone else. IS THERE ANY TRUTH TO IT? Well, there are definitely common threads between demographics that live longer lives. The most researched are populations that live in “Blue Zones” – including Okinawa, Sardinia and Costa Rica’s Nicoya peninsula – where longevity is high and dementia rates are rock-bottom. The groups eat different foods according to their cultures, but they all keep it varied and plant-based. But there’s a caveat: the researchers also point to the fact that all the Blue Zone cultures emphasise family, social ties and stress reduction, which is at least as important as diet. THE REALITY Whatever your friendly local Paleo-lover tells you, there are documented differences between demographics that mean what suits one group won’t work for another. Lactose intolerance, for instance, tends to be lower in northern European countries, where drinking milk without being ill would have provided huge benefits as little as 6,000 years ago. And you’re right to treat anyone touting their protein-only Inuit Diet with caution: a 2015 study suggests that Greenlanders have genetic adaptations that make it suitable for them. THE EXPERT VIEW “Natural diets that are based on geography and landscape work in situ,” says nutritionist Yolanda Hinchcliffe. “Inuits eat a certain way that allows them to thrive in their surroundings. That doesn’t mean the same diet would help you thrive in, say, central London.” The big lessons: eat mostly plants, try to stay stress-free – and give your mum a call. 48 | February 2017

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ALLCALORIES AREEQUAL

WHAT’S THE IDEA? You know this isn’t true, but every so often, a man comes along who’s reshaped his body using nothing but Subway sandwiches, pizza or Freddos. A related, but slightly more complex idea is the “If It Fits Your Macros” diet: the idea being that, if you get your daily allowances of fat, protein and carbs right, everything else is fair game. IS THERE ANY TRUTH TO IT? Well, yes. Anecdotally, it’s possible to drop weight (especially in the short term) by restricting calories whatever you eat, and it’s even more true that you can get ripped eating a tub of Ben & Jerry’s a day if you do your sums right. But if losing weight in the short term is less important than doing it in a sustainable way, and being ripped isn’t as important as not having a heart attack in your 40s, you should probably reconsider. There’s evidence that short-term calorie restriction can near-permanently mess up your metabolism, as well as interfering with your body’s production of hunger-regulating hormone ghrelin. THE REALITY Nutrition’s still an imperfectly understood science, with more and more elements being better evaluated every year. Phytonutrients from plants, for instance, are now seen as hugely important, while the role of gut microbes is being given more and more importance. But those in the know agree you can look great on a diet that’s playing havoc with your insides. For long-term health, though, focusing on calories alone won’t cut it. THE EXPERT VIEW “Aim to eat nutrient-dense food,” says Hinchcliffe. “That is, food that delivers maximum nutritional content per calorie. What your body gets from a pumpkin latte is not the same as what your body gets from eggs on rye toast, even if the calories were equal. And there’s more to it than just calories alone.”


NUTRITION TRUTHS #1

YOU CAN’T OUT-TRAIN A BAD DIET Yes, you can get abs eating almost anything – cake included – but at some point, the lack of decent fuel will damage your performance.

‘IT’SPOSSIBLETODROP WEIGHTINTHESHORTTERM BYRESTRICTINGCALORIES –BUTNOTSUSTAINABLY’

February 2017 | 49


Features | Food Myths Smashed

‘FANCYANALL-DAYKALE BENDER?HOWEVERHEALTHY YOURDIET,TOOMUCH ISSTILLTOOMUCH’

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IFIT’SHEALTHY,EATAS MUCHASYOULIKE

WHAT’S THE IDEA? Sometimes hinted at by diet plans, sometimes just stated outright: if you’re sticking to the good stuff, there’s no reason to limit how much you eat. Fancy an all-day kale bender? A family bucket of sweet potato fries? Go nuts. IS THERE ANY TRUTH TO IT? Generally, it’s true that it’s harder to overeat nonprocessed, plant- and animal-based foodstuffs than the goodies in the biscuit aisle. For one thing, volume is key – which means that, for instance, you’d need to eat about a metre’s worth of raw sugar cane to get the same sugar hit you get from a can of Coke. Secondly, processed foods are designed to be easily overeaten, with their salt, sugar and fat ratios calculated to hit what food scientists call the “bliss point” that encourages binges. As microbiome expert Dr Christina Warinner puts it: “By decoupling the whole food from the nutrients inside 50 | February 2017

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it, we trick our bodies and override the mechanisms that we’ve evolved to signal fullness.” That’s why nobody cracks open the fridge and then finds themselves surrounded by broccoli stalks an hour later. THE REALITY However healthy your diet, too much is still too much. Recent studies on fasting suggest there’s some benefit to being in a mild calorie deficit more often than not. Also, it’s still possible to overdo the calories with healthy foods – get through 100g of brazil nuts and you’ve eaten 656 calories, about a quarter of your daily requirement. THE EXPERT VIEW “You can certainly eat as much as you want of some healthy foods like dark green leafy vegetables – they’re almost impossible to overeat,” says Hinchcliffe. “But if you start eating too much avocado or oily fish, it could cause a problem.” Keep it varied, and stop when you’re full.

HIGH-PROTEIN DIETSAREBAD

WHAT’S THE IDEA? This one’s slowly being killed as supermarkets put protein bars by the counter, but for the man who brings multiple Tupperware boxes of chicken breast to work, the supposed dangers still get trotted out: kidney damage, liver damage, heart disease and osteoporosis are among the issues blamed on high protein intakes. IS THERE ANY TRUTH TO IT? The kidney myth is the most prevalent, and there’s a reason for that. “High-protein diets can change the filtration rate of your kidneys,” says Hinchcliffe. “You can see that as stress to them, or it could be seen as your kidneys increasing their function based on demand.” THE REALITY One study on lifters with protein intakes of 2.8g/kg of bodyweight per day showed no significant differences in kidney function from athletes on a more moderate intake, and a review of multiple studies concluded that there’s no reason to


NUTRITION TRUTHS #2 RED WINE IS GOOD (SORT OF) It’s certainly high in resveratrol, which has been linked to anti-ageing effects. But you can also get it from grapes, while alcohol has been linked to five types of cancer.

5 restrict protein in healthy people. Meanwhile, several studies have found positive connections between protein intake and bone mineral density, and there’s evidence that replacing some carbs with protein might decrease the risk of heart disease by improving your levels of “good” HDL cholesterol. One disclaimer: if more than a couple of your weekly protein feeds are from processed red meat, the WHO wants you to know you’re increasing your cancer risk. THE EXPERT VIEW “For most people, a high-protein diet isn’t harmful at all,” says nutritionist Shona Wilkinson. “If you have any form of kidney health condition, your body may struggle to eliminate the waste products from protein metabolism, but even then it’s only with fairly high intakes. Remember, though, that you should aim to get protein from a variety of sources – not just red meat, but eggs and plants too.”

SATURATEDFATIS BADFORYOURHEALTH

WHAT’S THE IDEA? Saturated fat’s demonisation comes from the 1990s, when trials on overfed mice suggested it put them at higher risk of heart disease, and “observational” studies seemed to show the same thing in humans. The problem? Mice aren’t men, and the human studies have enough Swiss-cheese-sized holes that researchers have used the same data to come up with the opposite conclusion. IS THERE ANY TRUTH TO IT? There’s certainly an argument to be made that saturated fat doesn’t offer the benefits of the monounsaturated kind, so most experts recommend a mixture of both. As MF went to press, a new large-scale Harvard study was published indicating that reducing saturated fat consumption could lower heart disease risk. THE REALITY In the biggest meta-analysis of 21 large studies, no associations were

found between amounts of saturated fat and heart disease or stroke. There’s also an argument to be made that certain saturated fats have concrete health benefits: traditional French cheeses and some yogurts host thriving communities of gut-friendly microbes that are wiped out by the processing methods used to make American-style cheese. Bring on the Roquefort and pass on the Kraft slices. THE EXPERT VIEW “There has never been a more misunderstood nutrient than fat,” says Wilkinson. “We need fat in our diet and that includes saturated fats. The problems come with trans fats and processed foods. Saturated fats from foods such as grass-fed meat, eggs, coconut and butter are good for us. Fats from hot dogs and pizza aren’t. The basic message is to avoid fats from processed sources – and get a variety.” February 2017 | 51


Features | Food Myths Smashed

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CHEATDAYS WILLHELPYOU TOBURNFAT FASTER

WHAT’S THE IDEA? If you’re dieting, the theory goes, spiking your calories once a week will cause a cascade of hormonal changes that are beneficial to fat loss, including causing an uptick in “fullness hormone” leptin. So that doughnut isn’t just a break from your diet – it’s actually helping you to lose fat. IS THERE ANY TRUTH TO IT? Maybe if you’re already very lean, or training in a severely calorie-restricted state. Some coaches prefer to call cheat days “refeeds” or “spike days”, where they suggest extra carbs as a way to promote muscle growth – and if your body fat is under 10%, there’s some evidence that cheat meals will actually keep your metabolism ticking over. If you’re just eating relatively healthily all the time, though, there’s no physiological need for a biscuit-and-booze binge. THE REALITY For most people, cheating is more valuable as a psychological tool than a physical one. Studies suggest that “never again” thinking when it comes to food is more likely to cause relapses than a “not now, but later” attitude. That means if you’re desperate for an All-TheMeatiest-Meats pizza, scribble it down on a bit of paper marked “cheat day” and you’re less likely to break down and binge. Also, does it really need to be a full day? “I tend to have one or two planned cheat meals a week,” says body composition expert Nate Miyaki. “The rules are, when you get up from the table, you throw away all the bad stuff and the cheat time’s over.” It’s better than an all-day licence. THE EXPERT VIEW “There are solid arguments for including cheat days in your diet,” says Hinchcliffe. “But there are also arguments that your diet should be such that you don’t need them.” The ultimate goal is to get to a point where you don’t even crave the bad stuff. 52 | February 2017

NUTRITION TRUTHS #3

AN APPLE A DAY… …won’t entirely replace the NHS, but apples contain fibre and polyphenols that fight obesity and its related diseases. Granny Smiths have the highest fruit-fibre ratio: one a day is a good place to start.


‘IFYOU’REDESPERATEFORA PIZZA,SCRIBBLEITDOWNON ABITOFPAPERANDYOU’RE LESSLIKELYTOBINGE’

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YOUSHOULD EATLOTSOF SMALLMEALS

NUTRITION TRUTHS #4 YOU CAN DRINK TOO MUCH WATER Hyponatremia, as it’s known, is a problem, especially among longdistance runners. Your best plan: 500ml before bed, 500ml when you wake, and 500ml an hour before you train.

WHAT’S THE IDEA? Every time you eat, your metabolism spikes slightly so by eating six or seven small meals a day, you’ll keep the fires burning all day long, aiding fat loss. A related theory (favoured by bro-scientists) is that you can only absorb 20-30g of protein in one sitting, meaning that thrice-daily infusions of cod beat one all-out feast. IS THERE ANY TRUTH TO IT? Sort of. It’s true that your metabolic rate increases after you eat, as your body uses energy to break down and absorb your meal – it’s called the Thermic Effect of Food (TEF). The misunderstood part: TEF is proportional to the amount of calories you eat, so an 800-calorie meal will cause double the metabolic spike of a 400-calorie one. In other words, you burn the same amount of calories digesting your food either way. THE REALITY No serious research has found any difference between grazing and gorging in terms of fat loss. A 2010 study compared a three-meal-a-dayschedule with a six-meal one, and found no difference in fat loss or appetite control. THE EXPERT VIEW “You should eat the way that works for you,” says Hinchcliffe. “Grazing can help keep blood sugar levels more constant but it can also lead to overeating. For some people, three big meals a day is enough but for others, a planned snack or two will help. It’s most important to pick a schedule that works in the context of your life.” February 2017 | 53


The man behind the model

David Gandy has been the world’s number one male model for the past decade. Here he reveals how you can dress to impress, how he maintains his cover model body, and why he’ll never take a selfie

Words • Joe Warner PhotograPhy • Glen Burrows Creative direCtor • Ash Gibson styling • Lee Holden hair and Make-uP • Lilli Bridger


Cardigan by Tom Ford at Mr Porter Long johns by Dries van Noten at Liberty


is one of a select group of British men - alongside Daniel Craig and Idris Elba (essentially anyone who has, or should have, a licence to kill) – who both you and your significant other would quite like you to be for a day. And probably for that night too. The Essex-born 36-year-old first caught the nation’s eye back in 2006 when he became the face – and, more significantly, the body – of Dolce & Gabbana’s Light Blue fragrance. With a single shot – lying back in a rowing boat in nothing more than a pair of white trunks – Gandy was catapulted into the spotlight, transforming his career and sending shockwaves throughout the fashion world as the biggest houses followed D&G’s lead and ditched the skinny, androgynous look for a more muscular, masculine aesthetic. His career had started five years previously when he won an ITV model search (his flatmate had entered him without his knowledge) and since then Gandy hasn’t looked back. And, as he tells Men’s Fitness in our exclusive cover feature, he’s really only just getting started… Behind the scenes at Gandy’s exclusive MF cover shoot, London, November 2016

56 | February 2017


Features | David Gandy T-shirt by David Gandy for Autograph at M&S Jeans at Balenciaga by Liberty

You’ve been at the top of your industry for more than a decade. What still motivates you? I think a passion for what I do, and the competitiveness that I have with myself. No-one can criticise me as much as I criticise myself and I am constantly trying to achieve more and push myself forwards. I have a five-year plan of where I want to be and I know what I need to do to get there. It’s like a game of chess, you build up to it, moving the right pieces at the right time to get to the end point. You’ve moved away from modelling of late – why? I have been moving away from modelling over the past two to three years. My plan is to spend less time in front of the camera, and a lot more in creative design. I’ve been creative director on a lot of shoots now. One of things I hate on shoots is that there is still this idea, this stigma that as a model you are there to be told what to wear and where to stand and what to do, and people don’t think you can contribute creatively. Now on every shoot I do, I try to come up with the creative concept and work with my team. That’s what I’m really enjoying and I hope that’s what the future holds for me. As you saw on this shoot I had some input and a bit of a say, and that’s the side I enjoy. After all, if I can’t get it right after 15 years then I may as well pack up now and go do something else! So what’s your next move? I’ve been building up the David Gandy Autograph range with Marks & Spencer, and that’s been doing very well. So I’m hoping that either I’ll expand that, and have a greater say in the range and the whole process of it, or I’ll expand my knowledge and my input elsewhere. I want to learn – I didn’t just want to turn up and say “right, now I am a designer”. I had a lot of respect for the designers out there and it’s a hard game. But I’m designing now and have already signed off a few designs

➸ February 2017 | 57


Features | David Gandy

“To walk into a room knowing that you are well dressed is such a confidence boost”

Coat by All Saints


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Features | David Gandy like to be in the pack and wear the same as everyone else. Like a uniform to fit in.

for November 2017. In this industry we are constantly working 12 to 18 months ahead. So with all your experience, do you feel ready to make your mark as a designer now? It’s been hard but it’s been a great learning curve for me, learning about materials, the factories, everything that’s involved. There’s been times I wanted to change aspects of the range but you can’t once the materials have been ordered… there are so many factors in play which mean you have to work hard to get it right. And you have to learn the hard way because I absolutely believe that you only learn from mistakes. But as long as you learn from them and don’t make them again, that’s one of the best things about life, learning and moving on. If you keep making the same ones over and over then it’s a sign of insanity, isn’t it? What is it about good clothes that you love? It’s how they make you feel. To walk into a room knowing that you are well dressed is such a confidence boost. There are so many great brands out there now, doing cheaper fashion, that there’s really no excuse any more for not trying to find your own style. Remember, there is no right or wrong in fashion. Someone might criticise you, but who are they to do so? Have the confidence to do something slightly different. A very British thing is sarcasm and dry humour, so of course you’re going to take some stick from your boys if you do look different, but you can take that as a compliment for having the confidence to do your own thing. What advice would you give to the guy looking to make a big first impression? People ask me about trends, but trends are on the runway. You have to find out what you’re comfortable in and find the look you want to have. In many ways the English have gone down the very American route of always dressing down – I hope that’s going to change soon. In England we have the tradition of the English gentleman, in the sense that we were always well dressed and took pride in our clothes and our appearance. We knew what we were doing and we had confidence in it. Even if that’s just a T-shirt and jeans, it would have been well fitted and looked great. There was that uniqueness that we had over the rest of the world. Of course we are still known for tailoring, and Carnaby Street and Vivienne Westwood, but I think men have moved away from taking pride in their appearance. Maybe it’s because we

60 | February 2017

What are the essential pieces every man should have in their wardrobe? A good dark blue or navy three-piece wool suit. Spend some money on it and get it tailored. That is the most versatile suit and it will go with everything. It’s formal, it’s informal, you can dress it up and you can dress it down. If you get everything tailored right, and the legs tapered, then you can separate it out, with the waistcoat, and wear the trousers with a T-shirt and the jacket with jeans. What else? Good T-shirts are essential. Why grown men still walk around with slogans on T-shirts is beyond me. It’s a mystery. Do you think that putting on a tee with a funny slogan or picture is going to get you laid? Believe me, it won’t. A good plain white or black T-shirt is a hugely versatile piece. Also get a good leather jacket – it will go with absolutely everything – and a good pair of shoes. Shoes are one of the first thing women look at – it’s true. A pair of shoes can make or break an outfit. Chelsea boots or Oxfords are good choices, and make sure they are shiny and looked after. You’ve been in the public eye for years. Does it get easier to deal with the longer you do it? I think some people are naturally OK with being in the public eye and like being the centre of attention. Today everyone is posting every aspect of their life on social media, and they are very comfortable doing so – but I have never been comfortable with that. I have always kept it at a level where all my work and charity work is widely published and it’s on my social media accounts, but my private life is just that – private. No-one knows about that. I am very protective of my friends, family and loved ones and make sure they are never photographed. You can’t always stop that but you can speak to the papers and get it taken out. Is that why we’re yet to see a David Gandy selfie…? [Laughs] Yeah. People ask me why I’ve never posted a selfie or a picture of family and friends. I find it weird when you’re an oddity for keeping your private life private! I am not saying I am right or wrong, but that’s the way I’ve always wanted it to be, and I think it’s important to keep some things back and protect the people closest to

“There is no right or wrong in fashion... have the confidence to find the look you want to have”


Jacket by All Saints Cargo trousers by AMI at Mr Porter Boots by John Varvatos

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“The mental benefits are a big part of training for me… you always feel so much better afterwards”

Coat by All Saints Joggers by David Gandy for Autograph at M&S


Features | David Gandy you. Social media presence is so important now and I’ve been told that if I post this or that my numbers would go through the roof – but I am not willing to do it. You have to be in great shape all year round, so how do you achieve that? My approach to training is not complicated, to be honest. It’s a simple approach and one I’ve kept to for many years. Quite often I’ll superset two moves and go up to four sets per superset. I focus on lifting in a high-intensity way, like in circuits. I prefer to use free weights, so my workouts are based around dumbbells, barbells or bodyweight moves. Some machines are great and I do sometimes use them – mainly the cable machine – but I prefer free weights and bodyweight training because I can feel it more in my muscles, especially in my core. I think everyone has to go though a period of trial and error to find out what works best for them. How long did it take you to discover how your body best responds? It took me a long time and I made a lot of mistakes before I found what works for me. We live in a world now where there is so much information out there about exercise and training – there’s magazines, websites, apps, Instagram, YouTube… When I first properly starting training when I was about 20 or 21 there wasn’t much information out there. So I went through a long process of trial and error to see what worked. Has fitness always been a big part of your life? Sport has always been a huge part of my life. As a kid if I saw a ball I would try to kick it, or if I saw a bat I would try to hit something with it. These days what I love is working on my chest and back. I hate doing arms and abs – I don’t know why but I never have enjoyed training arms, and I don’t look forward to arms day. Actually I don’t mind triceps exercises, it’s just the biceps moves I don’t like. For me that might be because my abs and my biceps take a lot more work than any other part of my body, which is why I’m always constantly changing what I do, so they’re forced to respond. One of the important things I say to people is that if you’re not enjoying training then you need to change it to something you do enjoy. It shouldn’t be a chore to go to the gym or train. How often do you change things up to keep training fresh? If I’m not in training for anything in particular then I’ll probably go to the gym four times a

think having a training partner helps to really push you and bring out that competitiveness.

week, with one run a week as well. But it’s so important to change things up so you don’t stop progressing. I am always changing reps, changing weights, every couple of weeks. Right now my focus is on moderate weights and higher rep counts. But if I am in training for something, say a shoot, sometimes I go to the gym in the morning for an intense 40-minute session and then again in the evening for another intense 40 minutes, because I’ve found that so much more effective than doing one longer but less intense workout. What do you do now in the gym you wished you’d learned sooner? How important it is to focus on contracting the right muscles and then squeezing that muscle, and making your muscles do all the work. Form is so important too. I grew up watching Arnold Schwarzenegger in Pumping Iron and films like that, and a lot of people watching those films saw them lifting the heaviest possible weight, so we thought that’s what you have to do get a better body. Probably like every guy my focus was on how heavy I could lift. So the weight went up and the reps went down because that’s what I thought you had to do. I’m paying for that now with the aches and pains and injuries I’ve had. How do you stay motivated to train when you’re so busy with other things? In the gym I have a competitive edge with myself. I want to find ways to improve, just to get to the next exercise and perform it better. Take the barbell roll-out. At first I could do about five, starting on my knees. Then I built up to ten, and then 20. And then I could do two full roll-outs from a standing position, and then I could do three, and then five and then ten. And then I could do three sets of ten. Being in constant competition with yourself is very important, I think, otherwise it’s so easy to become stagnant and just do the same things the same way. When you do that you’ll never see any improvements. So would you say working hard but not seeing progress is the worst thing from a motivation point of view? Absolutely – when you just go through the motions doing the same old thing, it’s not good for you mentally. That’s when you stop getting any enjoyment out of going to the gym. The mental benefits are a big part of training for me. That’s why I say that everyone can find half an hour to do some exercise, because you always feel so much better afterwards. Also I

There’s the old line that models live off cotton wool and cigarettes… what’s your diet like? [Laughs] I have always been careful with what I eat, but I do think people would be shocked by how much I eat! But I don’t eat a lot of bad stuff. I eat a lot of lean protein, chicken and especially fish, and a lot of vegetables and salads. Protein balls are my go-to snack. But I will never shy away from having a good roast dinner or a lean burger – my approach isn’t as strict as people think. I am a typical English guy so I love my booze: I love a gin and tonic, and love my whisky. A nutritionist once told me you need to think about the maths, the equation involved in it. That means working off what you’re putting into your body. You can’t eat exactly what you want, but so long as you are getting down the gym and having a good intense session, then you can be a little flexible with the foods you eat. So, like training, the best diet is about finding an approach that works for you? Yeah, I think so. For instance, I eat biscuits, but I don’t eat a triple-chocolate cookie. I eat oat biscuits or jaffa cakes, and other types that aren’t packed with sugar. If I am drinking it’s not beer – the beer belly isn’t a myth, after all. I’ll drink a clear spirit and mixer, like a G&T or a vodka soda. I haven’t really ever eaten junk food or fast food and I dread to think what it would do to my stomach. After eating pretty well for a while my body doesn’t know how to deal with all the sugar and fats in heavily processed foods. If I ever do have any sweets or things like that, it tastes overwhelming sweet to me – if I crave anything it’s freshness, it’s veggies and salads. That’s what my body wants. It seems that a lot of people in the UK have a very poor understanding of nutrition – is that true in your experience? Yes, we are very nutritionally unaware in this country. It’s something Jamie Oliver has tried to change, and it’s why he wants to educate our children about nutrition. I have had to learn myself about the best way to eat, and ignore all that low-fat cobblers. Plus I’m very careful about the supplements I use. I see guys taking all kinds of supplements, and even if you read the ingredient list you would have no idea about what you are putting into your body. I use Wellman and have done

➸ February 2017 | 63


Features | David Gandy Jacket by All Saints since I was 20. It was funny because one day I went into my management’s office for a meeting and there were some guys there from Vitabiotics, who make Wellman, and I told them that. And that’s what ended up in the ad campaign I did for them. You eat well so do you really need to take supplements? With the lives we lead today it can be tricky to get all the vitamins and minerals I need from my food – I think that’s true for most modern men – and Wellman has always been there for me to keep my levels of those vitamins topped up, helping to support my energy levels and everything else. They are made for men, with the correct clinically-proven amounts. Your body is like a car, and its performance will only be as good as the quality of fuel you put in it. Speaking of cars, is it true that you’re at your happiest when behind the wheel? That’s true, yes. I drive around London. Some people think that’s a bit peculiar. But it’s the one thing I love to do and want to do every day. If there’s ever the chance to do a road trip then I am there, because that’s my ultimate relaxation. There’s one coming up in South Africa, and I think my girlfriend is already a little bit worried about the number of miles we are going to do… I love it. When I was growing up, as a family we loved a road trip – you could have called us the Griswolds instead of the Gandys! We’d just pack up the family Jag and off we’d go around Europe. As a young man you did work experience at Auto Express, our sister magazine at Dennis Publishing – be honest, was that because of a passion for journalism or your pure love of cars? [Laughs] I should have stayed in that job, to be honest! That might sound strange but I was 18 and between school and university and went there for a couple of weeks of work experience and ended up staying the whole summer. I was driving all the cars to the test track for the guys to test. And I was getting £50 a day to do it! It was a dream job at that age. What it is about cars that gets you going? I do not know. No-one in my family is particularly passionate about cars but I used to carry a car mag around with me ever since I can remember. I would read every word of every page. It’s just something that gets me, a bit like some women are with shoes – and I know it’s not rational, but it’s a real passion. Jaguar is currently recreating my favourite car ever, the XKSS. It’s over a million pounds a car. It sounds

64 | February 2017

a lot but it’s actually a bargain because the originals are worth more than £15 million. And you’ve ended up writing about cars? No-one at school said I should get into motoring journalism, or engineering or mechanics for that matter – I’ve always been a pretty decent writer so I had to make it happen myself. When you love something like I love cars, it’s easy to write about it, and now I write about cars for GQ, the Telegraph and Vanity Fair. Some people say they enjoy what I write because I give them a different take from a true motoring journalist. It’s a little less technical. But I know my stuff, I’ve got my racing licence, so I take the car out and tell people about how it looks and feels. Is Top Gear still looking for a host..? It will be interesting to see where Top Gear goes from here but, well, it wouldn’t be a bad gig, would it? I don’t think any guy would turn down that job. It’s like playing James Bond in that way. I think [ Jeremy] Clarkson’s new show The Grand Tour looks awesome already – they had me in stitches. Top Gear is such a hard format to keep up without those three guys [Clarkson, James May and Richard Hammond]. I was surprised they kept almost everything the same. I think if they had changed a few aspects of the show the viewers would have been more accepting of it. Finally, what’s the best thing about being the world’s number one male model? I have been very fortunate, and that’s why I try to give back as much as I can through charity work. Anyone in this business knows that we’re not curing cancer or doing brain surgery. I live a very privileged life and there’s no denying that, but that’s given me a certain profile and the good side of that is I can help raise an awful lot of money for some really great causes. That was one of my aims ten years ago – to get into a position where I could give something back. What about the worst part? There’s no bad side. If I said there was, you’d think I was mad! I probably moan as much as anyone else, I have bad days, but you have to put things into perspective. As long as you have your health then you can’t end your day too down. I was hoping I might get you moaning about something! Well, I could moan about the cycle lanes in London! They are winding me up a little bit. There’s a little cut-through I use in Hyde Park and the bike lanes haven’t reached it yet. Let’s just say that I’m in no rush to take up cycling!

“If there’s ever the chance to do a road trip then I am there – that’s my ultimate relaxation”


NEWYEAR, NEWYOU

As 2017 dawns, we’re all aiming to look and feel a little bit healthier – and everything here will support those efforts, from protein-rich snacks to a toothpaste designed to give you a whiter smile

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#fueltogofurther in every pack. Made from silverside of beef in the Scottish Highlands, Wild West Jerky has no additives and is gluten-free. Keep it in the car or your gym bag for guilt-free snacking at any time. meatsnacksgroup.com/ wild-west-beef-jerky


PROMOTION

4

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3 JANINA™ ULTRA WHITE ™

The award-winning Janina Ultra White™ Activated Charcoal Whitening Toothpaste safely whitens teeth without the use of harsh abrasives, while the activated charcoal helps to purify breath and release extra freshness. Available at Boots. RRP £11.50. janina.com

4 CRUGA® BILTONG

Biltong is a natural source of protein – every bag is around 55% protein, making it a perfect snack as part of your new year health and fitness plan. Protein helps you stay fuller for longer, so it’s perfect for keeping hunger pangs at bay between meals. meatsnacksgroup.com/cruga-biltong

5 NUTRAVITA VITAMIN D3

One year’s supply of the essential sunshine vitamin - Nutravita’s highest-quality vitamin D3 10,000IU. Use discount code mensfitness at checkout for 25% off. RRP £13.99. nutravita.co.uk

6 KOS® SENSITIVE GEL & OIL

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Fuel

02

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PART 2

NUTRITION TIPS


Fuel | Get Lean In 2017

057

Be smart with carbs

Startinthekitchen

You might be able to out-train your worst habits – but why bother? Fixing your diet makes everything easier

052

Be inclusive

Instead of concentrating on what you’re going to stop eating, focus on adding foods to your diet. Gradually, the good stuff will push the bad stuff out.

058

…but only for a week. You might be surprised by how much sugar there is in innocuous-seeming foods, or how little protein you’re eating. Use MyFitnessPal to track everything you eat for seven days, then you’ll be ready to wing it.

054

Photography Getty

Eat green

Vegetables should be the foundation of your diet – eat a wide range of colours with as many meals as possible. Apart from being packed with antioxidants and essential vitamins and minerals, they’re fibrous and filling.

061

Don’t drink calories

It’s too easy to overdo it with sugary drinks. For serious fat loss, stick to black coffee, tea and water with lemon or lime. They can be acquired tastes – but they’re worth acquiring.

Go for taste

053

Keep a food diary

“Don’t overcomplicate things,” says strength coach Chris Burgess. “On non-training days, keep the carbs low – 60g or less – while upping your fat intake so that you’re getting enough calories to recover. On strength training or sprinting days, you can eat more carbs to help your recovery.”

055

Eat more protein

It’s filling, so you’ll get hungry less, and it also has a mild thermogenic (fat-burning) effect. Eat protein-rich foods like meat, fish or eggs at every meal, aiming for roughly 2g per kilo of your target bodyweight per day.

056

…and more fat

Counter-intuitive, but dietary fat’s not the enemy. “Increase your fat levels and drop your sugar intake by eating fish, avocado, oils, nuts and seeds,” says trainer Tom Eastham. “This’ll help to ‘teach’ your body to use its fat stores as fuel.”

Eat more taste-intensive foods and you’ll need less of them to feel full. Dark chocolate, aged cheese and extra virgin olive oil all pack a flavour wallop.

059

Aim for fibre

It aids digestion, improves gut bacteria and makes you feel full for longer. Vegetables are the best source.

060

Eat for your bacteria Fermented foods like natural yogurt, kefir and sauerkraut improve your microbiome – the makeup of bacteria in your gut that help to digest food and use it better. Eat a variety.

Fatlossinaglass No more sugary shopbought smoothies – this has everything you need

062

Kefir

“As well as containing less sugar and more protein than yogurt, it’s packed with probiotics that aid digestion,” says nutritionist Christine Bailey. “That means better nutrient absorption and fewer hunger pangs.” How much? 250ml

063

50g spinach

“It provides alkalising greens,” says Bailey. Swedish research


also suggests that its leafy membranes can curb cravings. How much? 50g

064

Pineapple chunks

“It contains a digestive enzyme called bromelain, which eases digestion.” It’s also an excellent source of vitamin B6. How much? 75g

065

Banana

Go underripe if you can – the resistant starch has a positive effect on body fat levels by helping to metabolise fats after eating. How much? Half a banana

066

Chia seeds

“They add fibre to kick-start your digestive system in the morning.” And they’re the best plant source of omega 3s. How much? 1tsp

067

Lemon juice

It helps stabilise bloodglucose levels, killing cravings, and it’s also a good source of vitamin C. How much? 1tbsp

Rethinkyourspicerack

Apart from making your food more exciting, the right combinations will jolt your metabolism into overdrive

068

Cinnamon

It regulates blood sugar, though sprinkling it on your morning latte still doesn’t justify a muffin. It also reduces total cholesterol levels and triglycerides – helpful for health as well as fat loss.

069

Black pepper

A substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, making the rest of your meal more worthwhile.

070

Turmeric

Curcumin, turmeric’s active ingredient, reduces the formation of fat tissue by suppressing the blood vessels needed to form it. It’s more effective in the presence of fat, so cook your curry with ghee.

071

Cayenne pepper

Capsaicin, the compound that gives peppers their heat, triggers fight-or-flight hormones including adrenaline and norepinephrine, helping to regulate your heartbeat and breathing, and mobilising fat for your body to use.

072

Ginger

It’s been used as a digestive aid for centuries, with good reason: it steadies over-active stomach contractions, and aids protein digestion. Fresh is better, but dried still works. Use it in dressings, tea or smoothies.

073

Cumin

In a three-month trial, volunteers at Iran’s Shahid Sadoughi University dropped three times as much body fat as a control group by eating 1tsp a day mixed into yogurt – and also lowered “bad” LDL cholesterol. Add it to roasted veg, or put a dash in hummus or guacamole.

074

Cardamom

It’s been used in Indian cookery for centuries, and recent studies suggest that it’s a potent thermogenic. Smash the pods in a mortar (or a coffee grinder) and throw the result in curries and stews.

075

Mustard seeds

Cook with the seeds, not the sauce. A study in the Asian Journal Of Clinical Nutrition found that eating them concentrated in oil lowered visceral fat in rats. Blitz them in a food processor with chilies for a paste that’ll add kick to your curries. February 2017 | 71


Fuel | Get Lean In 2017

Suppyourgame

Time to streamline your supplement cupboard – you don’t need much

080

076

Research suggests it helps your body to mobilise fat stores as fuel, but there’s also evidence to suggest that it improves insulin sensitivity. Supplement with 500-2,000mg a day.

Vitamin D

In a University of Minnesota study, subjects with adequate D levels lost weight faster than people who were deficient, even eating the same calories. The researchers theorised that it releases hungerregulation hormone leptin – and you almost certainly aren’t getting enough. Supplement with a spray.

077

Fish oil

Anecdotally, it’s worked forever, but now scientists are working out why: a 2015 study on mice suggest that it increased calorie-burning brown fat in the little chaps, as well as regulating their insulin and fasting glucose levels.

72 | February 2017

078

Creatine

It’s the back-up generator for muscle and lets you push harder in short, high-intensity efforts. Take the monohydrate kind - in studies, it’s performed better at increasing the body’s stores. The dose is 5g a day: it’s less grainy in hot water, so have it with green tea.

079

CLA

A naturally occurring fatty acid, CLA diverts calories you eat away from fat storage and into muscle tissue, reducing body fat and increasing the amount of fat used for energy. It’s nonstimulant-based, so won’t make you as jittery as other supps that claim to burn fat.

L-carnitine

081

Magnesium

It improves sleep and insulin sensitivity – both helpful for fat loss – but a study published in Cardiovascular Drugs Therapy also suggests that it has huge benefits to aerobic activity, letting you train for longer.

082

Multivitamins

They may not torch fat stores, but a quality multivitamin will fill in any gaps in your eating plan, keeping your bodily functions online and helping your sleep, stress and training.


Burnfatlikeapro

Forget needlessly complicated multi-stage recipes – for fat loss, all you need is to make simple foods taste better. With an MSc in nutrition science, cordon bleu chef Toral Shah has the recipe

083

Beetroot

It’s low-calorie and high in iron and potassium. “Spiralise it or cube it and roast it,” says Shah. “You can eat it raw, but you just need to take the edge off. A bit of thyme works well.”

084

Cauliflower

“It’s much more versatile than you think. Stir fry it with chili, garlic, cumin seeds and lemon.” It’s low in starch, high in fibre: you can also blast it in the food processor and sub it in for rice.

085

Tomatoes

090 087

Meat

“It’s so underrated. Slice up some Savoy or Asian Red in the food processor and stir-fry it for an Asian-style slaw.”

091

Cabbage

088

Kale

“They can be really flavourless in the winter, when they’re out of season and get hothoused or imported. Slow-roast them at 160˚ for about 40 minutes to concentrate the flavour – do a load at once and you can use them in recipes through the week.” Cooking also releases more cancer-protective lycopene.

“Long before it was fashionable it used to be a British staple. Massaging it really does work: a bit of good-quality olive oil and lemon juice does the job, and it keeps as a salad for a couple of days.” Throw in some red onions and pine nuts if you’re feeling ambitious.

086

Squash

Peppers

“Roast up a whole bunch at a time, and keep them in a jar to use throughout the week,” says Shah. Try to eat red, green and yellow for an improved array of antioxidants.

089

“Chop it into 2cm cubes and roast it for about an hour with some olive oil, salt and pepper. It’ll add bulk to anything.”

“You don’t need much. Buy less, buy good-quality – grass-fed is much better for your health – and bulk it out with lots of veg.”

Oliveoil

“It’s great, but if you’re trying to lose fat it’s easy to load up on calories. Buy the good-quality extra virgin stuff - you’ll be able to get away with using less, because the flavour’s so intense with even a little bit.”


Fuel | Get Lean In 2017 096

Fatlossswaps

Clean out the cupboards – make these simple changes and you’ll switch fat loss to autopilot

092

Ditch Black tea Switch Green tea

The green stuff has two thermogenic compounds – caffeine and catechins – and in a 2009 study, it also reduced cravings in subjects on a calorie-restricted diet. Add a dash of lemon for improved insulin regulation.

093

Ditch Salad dressing Switch Apple cider vinegar It’s ultra-low in calories by comparison, but also aids satiety and helps keep blood sugar under control. Mix it with extra virgin olive oil, salt, pepper and an optional dash of honey for an easy vinaigrette.

094

Ditch Soft drinks Switch Lime and soda

Even “diet” drinks will trigger an insulin response thanks to their sweet taste, and can make you hungry by messing with your body’s perceived energy levels. Lime will keep your blood sugar in check, while fizzy water has a mild alkalising effect on your body.

095

Ditch Cereal Switch Eggs

Heat the pan, add a dab of butter, crack the eggs, swirl them around until they’re nearly done, and take them off the heat for the last bit of stirring. It’s 60 seconds, tops, and gives you a hit of protein and omega 3s – plus feeling full until lunch.

Ditch Peanuts Switch Brazil nuts

They’re packed with magnesium and selenium, which aid the metabolising of fat. Have a handful with a piece of fruit for a mid-morning snack.

097

Ditch Oranges Switch Kiwi fruit

They’re lighter on fructose, but just as packed with vitamin C - 500mg a day will help you burn fat during workouts.

098

Ditch Milk chocolate Switch Dark chocolate

Low in sugar, high in fibre and antioxidants, it’s also less moreish than your Dairy Milk, thanks to the intense taste. Cocoa solids at 85% or more is the golden rule: if it’s too bitter, a dash of salt (really) takes the edge off.

099

Ditch Beer Switch Red wine

There’s evidence from a Washington University study that resveratrol – a fruit polyphenol also thought to have anti-ageing effects – can improve the oxidation of fat by turning white fat to beige, which is involved in heat regulation.

100

Ditch Muesli Switch Oats

They’re high in soluble fibre and help fill you up, and they’re also digested slowly to keep blood sugar under control. Cook them with almond milk, and throw in a scoop of protein powder to control hunger until lunch.

101

Ditch Biscuits Switch Granny Smiths

All apples contain pectin, which regulate blood sugar so you’re less hungry. There’s also evidence that Granny Smiths specifically improve obesity-regulating gut bacteria.


Fuel | Healthy Meal

Grilledasparaguswithduck eggsandprosciutto Feedyourmuscleswiththisminimumeffort,maximumtastedish WHY

WHAT

Although in the UK we usually think of “prosciutto” as a particular kind of sweet-tasting cured meat, it’s actually just Italian for ham – in Italy they distinguish between cotto (cooked) and crudo (cured), with the most famous variety of the later coming from Parma. But the crudo method can be applied to other meats, and duck prosciutto retains the rich but delicate flavour of the bird as well as the high levels of protein. Make the effort to find duck eggs, which are packed with quality fats and nutrients, to go with the duck prosciutto – you won’t regret it. (Although you can use hen’s eggs and regular prosciutto and it’ll still be delicious.)

3

reasonsto makethis mealtoday

78 | February 2017

The beauty of this simple dish is that it can be eaten as a delicious and nutritious breakfast, lunch or dinner. Here’s why you should keep the three key ingredients in your fridge or cupboard for when hunger strikes

HOW 5-6 asparagus spears Choose large, thick green asparagus

1-2 fresh duck eggs Good-quality chicken eggs are an acceptable substitute 4-6 thin slices duck prosciutto Ham prosciutto may be substituted 30g freshly grated parmesan Plus 5g unsalted butter and chopped garlic 1tsp olive oil Plus more for drizzling, sea salt, freshly ground black pepper, ¼ lemon

1 Asparagus

Very low in calories - 100g contains just 20 - but high in vitamin B6 and fibre, and the essential elements iron, calcium, magnesium and zinc.

1 Heat the grill to medium-high. Snap off and discard the woody bases from the asparagus. In a large bowl, toss the spears with the oil, garlic and salt to taste. Make sure the oil covers the asparagus evenly. 2 Cook the asparagus on the grill (with the lid down if you have one) for five minutes, turning it just once –you want some char marks from the grill bars to help cut the richness of the eggs and cheese. 3 Place a large cast-iron or nonstick pan over a medium-high heat, add the butter and heat until it begins to foam. Crack the eggs into the pan and sprinkle with salt and pepper. Cook them until the whites are opaque but the yolks are still runny. Remove the eggs to kitchen paper. 4 Remove the asparagus from the grill, put on a plate and sprinkle with parmesan. Lay the fried eggs on top and sprinkle more parmesan, followed by the prosciutto and a final layer of parmesan. Drizzle the dish with extra virgin olive oil and add a dash of salt, a grind of pepper and a squeeze of lemon juice.

2Eggs

All eggs are high in protein but highquality, organic, free-range ones (as duck eggs usually are) contain more brain-boosting omega 3 fatty acids.

3Prosciutto

It is a processed meat because of how it’s cured, but when it’s high in protein and tastes this good it’s worth it. Just cut down on less worthy meats.


Taken from Cooking, Blokes & Artichokes by Brendan Collins (ÂŁ20, Kyle Books) Photography Jean Cazals, iStock

You can buy duck prosciutto online at delifarmcharcuterie.co.uk or rutlandcharcuterie.co.uk. Adventurous types can try to cure their own


PROMOTION

Henny Seroeyen

“I

t’s been a busy six months,” says Henny Seroeyen, who triumphed over a supremely dedicated field of competitors in last year’s Fit Factor challenge, and came away with a stack of new job offers. “I’ve had a lot of publicity, a lot of work to do. I’ve got one of the leading roles in a Belgian cop show, and I’ve also been doing a lot more work with my supplement sponsors – I’m basically a full-time ambassador now. I’m doing more modelling, more filming, social media and promotions. There’s a lot to fit in.” For Seroeyen, a trainer for the Belgian military, the BodyPower Expo at the NEC Birmingham was his first time on a fitness competition stage – but a single-minded regime of eating right, training hard and being smart on social media helped him rise to the challenge. Here’s his roadmap for success.

BUILT for success

Actor, model, military trainer and now fitness star Henny Seroeyen took BodyPower’s Fit Factor crown in 2016. Here’s his advice for next year’s competitors – and anyone else trying to shape up on the go HIS CAREER

HIS DIET

“I used to do martial arts training for the military. I’d also teach people the basics – some shooting, some tactical stuff – before they went to their specialised training. In the military I teach a mix of martial arts: I originally started by doing karate and judo, then expanded my interest into Thai boxing and Brazilian jiu jitsu, all kinds of mixed martial arts. I’ve taken a career break now, which means I’m still in the military but I’m inactive, doing other stuff – TV, modelling for Armani, travelling a lot. I’m always pushing, always keeping busy.”

“I eat a lot of green vegetables: broccoli, asparagus, avocado. I keep to very low carbs for maybe seven weeks before a competition. Lots of white meat and fish, with red meat maybe once every couple of weeks, just to make sure I’m getting different sources of protein. As far as supplements go, I take BCAAs, some whey, micronised glutamine, pro aminos, and then booster – plus my vitamins, and ZMA just before bed. Really, though, it’s about food – no pizza, no fries, just lots of good, healthy stuff.”

HIS TRAINING

HIS FOLLOWING

“I do a lot of bodyweight training – I think it’s something a lot of men miss. Something I see with a lot of guys is that they don’t have a strong core, or they don’t use their core well. My muscles are developed differently because the bodyweight work means my muscles are always working: just a simple plank, or something like an L-sit pull-up, makes a big difference in muscle definition. Sometimes, I work with CEOs who can’t leave their office to train. With them, I’ll do roll-outs with an office chair, starting on the knees and working up to standing. Also, a lot of guys don’t do cardio – I go running every day. I run anything from five to 15 kilometres, or short distances, sprinting until I almost collapse and then walking to recover.”

“If you want to be a success on social media, just getting the pictures right is part of it – a lot of guys have very dark pictures. But also some guys post ‘Go work out!’ and that’s not enough. If you want not just to win competitions but to get the sponsors, you need to give them a reason to hire you. I tell people a story: I went from a guy who was being picked on at school to where I am today.”

HIS VICTORY

“One thing I tell anyone who asks me about competing in next year’s event is that the judges don’t want guys who are too muscular, like bodybuilder muscles. It’s about being lean and in good, healthy shape – keeping everything in proportion. It’s the kind of body you’d aim for if you want to look good on a beach. It’s a condition that everyone can achieve by training in a healthy, sensible way.”

To follow the BodyPower Model Search 2017 (castings take place nationwide) or to get tickets for the show, visit bodypower.com


Fuel | Nutrition Tips

220

Photography Danny Bird, iStock

CALORIES IN A TYPICAL PINT OF 5% ABV LAGER Any health benefits of boozing are outweighed by the negatives - but if tipping back a cold one really is the only thing that suits, at least choose wisely. Pale ales, for instance, tend to be higher in hops than lagers, which translates to more phytochemicals, while Guinness is lower in alcohol than premium beer and high in antioxidants: researchers from the University of Wisconsin found evidence linking it to reduced blood clotting and lessened risk of heart attacks.

Thenewrulesofbooze Red wine is good, everything else is bad… right? Actually, it’s a bit more complicated than that. Here’s your template for (almost) consequence-free indulgence Words Joel Snape

Bad news first: no, you don’t need alcohol as part of your healthy diet. Yes, some studies show a link between drinking and longevity or fat loss, but most of the beneficial effects come down to (a) the plant compound resveratrol, found in red wine, or (b) being sociable, so you’d get similar effects from a pistachio-and-grape night with your mates. Forget lording it over the teetotal: booze is bad. So what do you do? “If you’re serious about getting results fast, you’ve got to cut it out,” says body composition expert Luke Leaman (musclenerds.tv). “Once I created a booze-and-lose diet, and it worked, but… it hinders sleep, and it causes inflammation and issues with digestion.” But if you’re not going to give up altogether, you need a practical solution. Turn the page for your five-step plan. February 2017 | 81


Fuel | Nutrition Tips

126 CALORIES IN A GLASS OF RED WINE Swap lager for red wine and you save almost 100 calories per drink. Another reason to switch is that the hops in beer can increase levels of oestrogen, the primary female sex hormone. Too many pints too often? Say hello to man=boobs.

STEP 1 DRINK BETTER WINE The red wine advocates are right – up to a point. Resveratrol has anti-ageing effects, and there’s speculation that sirtuin activators in wine can also aid health by mimicking the effect of fasting and exercise on the body. But your bottom-shelf browsing doesn’t cut it. “You want a betterquality wine that doesn’t contain sulphites,” says Leaman. “They cause a lot of issues, including allergies. There’s speculation that they also cause headaches, though medical evidence is basically non-existent.” Most stores sell sulphite-free options; if in doubt, look for an organic label on the bottle.

STEP 2 PREPARE FOR THE WORST Lining your stomach has science to back it up, but not the way most men do it. “You want to eat things that’ll delay gastric emptying, like good fats,” says Leaman. “A lot of guys will eat a ton of bread, which is going to jack their insulin up, and that makes them drink more because as their blood sugar drops, the alcohol will raise and lower it again really quickly. Your best option is to have a steak and some potatoes, so you have something that’ll soak up a lot of that in the stomach.” And, while you’re eating, glug some water – it’ll slow your drinking down later. STEP 3 RETHINK HAPPY HOUR When you’re reaching for the mixers, steer clear of soft drinks – even the diet versions. “The standard is vodka with sparkling water. I like carbonated water, because the carbonic acid will get transported into your bloodstream and get converted to bicarbonate, which helps keep you alkaline,” says Leaman. “You hear people say, ‘Oh, alkaline diets are bullshit because your blood maintains a steady pH on its own’, but nobody’s explaining how it does that. It maintains that pH level by using things like calcium and magnesium which 82 | February 2017

it’s leaching out of your bones. So, yeah, it’s keeping it constant, but the way it does that isn’t helping you. Sparkling water will help your body’s processes.” STEP 4 MITIGATE THE DAMAGE Whether things get out of hand or not, you can undo some of the damage after you binge. But it’s better to be prepared. “Before you go out, put a couple of vitamin B capsules next to a litre jug of water right next to your bed and see it off before you go to sleep,” says Leaman. “You body loses a lot of vitamin B when you’re drinking, and you’ll be super-dehydrated.” STEP 5 DON’T DO IT OFTEN “You can get away with a lot when you’re young, but at some point your body stops being able to cope,” says Leaman. “Sleep gets impaired, immunity suffers and recovery gets hurt.” Enough booze also curbs fat loss and impedes muscle gain. The NHS recommends 48 consecutive hours off the sauce to allow your liver to recover, and 14 units a week as the top end to stave off your cancer risk. The limits are science-backed, not just nanny-statism, so stick to them if you can.

ADVANCED BOOZING (NOT RECOMMENDED) Love the buzz but don’t want the units? Your chemistrybacked cocktail is grapefruit with soda water and vodka. “You’ll get drunker, faster, because you won’t be able to break the alcohol down so quickly,” says Leaman. Why? “Grapefruit inhibits the P450 family proteins, which you need for phase one detoxification of the liver. And soda water will get the grapefruit in you faster.” The result? You get smashed on minimal booze. Don’t operate any heavy machinery.


G H IN FIBR

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Pasta

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IN PROTE I

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H HIG

re-invented!

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Fuel | Supplements

Thebestsupps tobuildmuscle

Photography Danny Bird, iStock

Add lean size in less time with these proven sports nutrition products

Adding a lot of lean muscle quickly requires you to do three things perfectly. One: work out multiple times per week following a structured and progressive resistance training plan. Two: follow a varied and balanced nutrition plan that provides enough protein, fats and carbs in the right amounts to give your body all the essential nutrients it needs to recover and grow. Three: get at least eight hours of deep, good-quality sleep every night, because this is when your muscles grow back bigger and stronger. If youâ&#x20AC;&#x2122;re doing those three things right, then some sports nutrition products can play a role in accelerating your muscle mass gains. Here are four key products that can give you the edge in achieving your goal of packing on lean muscle fast.

February 2017 | 85


Fuel | Supplements

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Why do I need it? Considering your muscles are made of protein it’s no surprise that eating more of it will enable you to add lean muscle mass faster. The UK government recommendations say an adult needs 55g of dietary protein a day, but if you are serious about adding muscular size to your frame you need to aim for more than double that target. Most experts advise eating around 1.5-2g of protein per kilogram of bodyweight, which means an 80g man needs 120160g over the course of every day. The best way to do this is to eat a diet that contains the right types of protein, which include eggs, red meat, white meat and fish, because they contain the complete profile of nine essential amino acids - aka the building blocks of protein - that our bodies can’t synthesise and so need to be eaten.

Why do I need it? A naturally occurring organic compound, creatine is a source of ATP, the main form of energy your body uses. It’s found in certain foods, such as red meat, and stored in your muscles, so unless you are vegetarian or vegan you should have adequate levels. However, a lot of strong research indicates increasing your creatine levels via supplementation produces significant increases in muscular size, strength and power output.

PROTEIN POWDER

The supplement solution The problem? A lot of people find it very hard to eat that much high-protein food each day. And there are times – like immediately after training when you can’t stomach a full meal, or when you’re out and about and don’t have time – when a protein shake is a good alternative to supply your muscles with the essential nutrients they need to recover and grow. Whey protein, the most popular sports nutrition product in the world, is perfect for these situations because as a fast-digesting protein it gets to your muscles quickly. Other types, such as casein, which is a slow-digesting protein, are better before bed so they drip-feed amino acids into your muscles as you sleep. More kinds of protein, including soy, pea and rice, are available. How to take it After a weights workout, a shake made by mixing 30-40g of whey protein with water will kick-start your body’s recovery process by delivering amino acids to your muscles when they need them most. You can also have a whey shake at other times of the day to ensure you hit your daily protein intake target. 86 | February 2017

CREATINE

The supplement solution According to independent nutrition research body Examine.com, the evidence shows that supplementing with creatine is safe and improves muscular performance, especially power output. It also increases anaerobic endurance by acting as fuel for your cells, because muscle cells will use creatine for energy before they use glucose, enabling your muscles to lift for longer. Creatine will cause a slight water weight gain in the first few weeks of supplementation, but its ability to aid performance to build new muscle will cancel out the temporary disadvantages. It can cause nausea, cramping and diarrhoea in some people. How to take it Examine.com says the most effective form is creatine monohydrate, and a daily dose of 5g is enough to improve power output. People with more muscle mass may benefit from as much as 10g, although this is not fully supported by the evidence. If you want to take 10g, split it into two daily 5g doses. Always take it with water, and with a meal if you experience stomach problems. You may have heard of “creatine loading”, which means taking a high dose for a short time then lowering to a smaller maintenance dose, taken indefinitely. It’s not necessary, but you’ll see performance benefits sooner – although they will normalise after a few weeks.


‘AFTERTRAINING,WHEY ISPERFECT…ASAFASTDIGESTINGPROTEIN,ITGETS TOYOURMUSCLESQUICKLY’

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Why do I need it? Beta-alanine is a naturally occurring type of amino acid and a common ingredient in sports nutrition products designed to be taken before your workout. When consumed, it binds with another amino acid, called L-histidine, to create a new compound called carnosine. You know that deep burning feel you get in your muscles during intense exercise? That’s a buildup of lactic acid, a by-product of exercising at high intensity, and carnosine acts as a buffer that prevents such a build-up – and therefore enables you to train harder for longer before your muscles hurt too much to continue. In short, beta-alanine improves muscular endurance, but only during intense exercise, such as a 400m sprint or a set of heavy squats.

Why do I need it? We all know the stimulating effects of caffeine to help us get out of bed in the morning and stay awake at work. Caffeine can also stimulate the release of the hormones adrenaline and dopamine. But the main benefit when you want to add muscle is that it significantly increases muscular power output.

The supplement solution Taking beta-alanine, on its own or as part of a pre-workout formula, can improve your muscles’ ability to perform intense exercise for longer because it delays the onset of muscular fatigue. That makes it a beneficial supplement to take ahead of short and intense training sessions, whether they’re based on weights or high-intensity cardio. Start with a low dose to test your body’s response, and then gradually increase it if you feel a positive effect. It’s worth noting that a very common side effect of betaalanine supplementation is paraesthesia, which is the medical name for a tingling sensation that typically affects your face and fingers. Don’t be alarmed – it can feel slightly unpleasant but it’s totally safe and wears off very quickly once you start training.

How to take it Caffeine is most effective as a supplement when used by people who are rarely exposed to it. If you get excitable after a single cup of coffee, you’ll probably benefit from having a cup before the gym. If you don’t like coffee, then take a caffeine supplement containing 400-600mg 30 minutes before a workout. Do so twice a week at most, and save caffeine supplementation for your hardest workouts of the week. If you already have a high caffeine tolerance, or develop one, reduce your intake of coffee and other caffeinated drinks. It may be necessary to stop all caffeine use for at least a month to regain caffeine sensitivity.

BETA-ALANINE

How to take it If taking beta-alanine in a pre-workout formula you should consume it between 20 and 40 minutes before your session. The amount of beta-alanine in a serving of pre-workout will depend on the brand or product, but the standard dose is between 2g and 5g.

CAFFEINE

The supplement solution Before you go and put another pot of coffee on the hob, you need to know that frequent caffeine consumption severely limits your body’s ability to exert more power. That means the key to using it as an effective muscle-building supplement is to limit your daily use and save it for those really hard sessions.


Fuel | Nutrition Tips

Buildbetterbacteria

Words Joel Snape Photography iStock

Think prebiotics, not probiotics, and the little chaps will take care of themselves

Not all bacteria are created equal. Some are better for your health than others, and making your gut into an appealing home for the “right” kind is a fast, effective way to improve everything from body fat levels to migraines. So how do you do it? Probiotics – like the ones in those “healthy” miniature yoghurts - can top up the good ones, but prebiotics (technically, non-digestible plant fibres) act like fertiliser for the ones that are already there, giving them the environment they need to thrive. You already get some prebiotics from your diet – even sliced white bread has them – but topping up with these ten foods can lead to radical changes in your gut microbiome, meaning results in days, not months.

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Most are good but in a 2014 study, almonds and pistachios had a noticeable effect on beneficial bacteria, the latter also offering lots of protein and healthy fat. Eat them raw or crumble them over salad. If you’re an almond fan, eat them unprocessed – the skin has fibre that helps improve your gut’s levels of good bifidobacteria and lactobacilli.

They’re full of vitamins K and A, calcium and iron, as well as inulin, a fibre that helps fight unfriendly bacteria. Blanch them for 20 seconds, then add them to stews, casseroles or salads. If you can’t get them, spinach contains molecules that feed good bacteria in the intestine, providing a protective barrier against the bad ones.

High in vitamins K and C, but also almost 12% fibre by weight – if you eat them uncooked. They’re technically a sweeter variety of onion, so you can use them the same way – chop them raw and throw them into salad or use them as a garnish. There’s also evidence from the American Journal Of Clinical Nutrition that they aid calcium absorption.

Not to be confused with artichokes – it’s a relative of the sunflower (the name is from the Italian for sunflower, girasole) that looks like ginger by the time it gets to the supermarket. They’re one-third fibre by weight, which is ideal for gut health and satiety. You can sauté or roast them, but raw is better for prebiotic content - slice them thin to go with salad.

Not just a prebiotic – it’s a source of oligofructose, which helped regulation of hunger hormone ghrelin in a Canadian study – but also packed with chromium, which helps regulate insulin production. Eat it raw to keep the sulphur compounds intact – even a sliver in your burger does you good – and remember there’s more goodness in the outer layers.

NUTS

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RED ONION

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It’s packed with manganese, vitamin B6 and selenium, and there’s some evidence that it has anti-cancer effects – but its antimicrobial properties help maintain a healthy microbiome profile by hurting clostridium while leaving lactobacilli alone. For prebiotic power, it’s better raw - blend it with chickpeas, tahini and lemon juice to make hummus.

Packed with B vitamins potassium and inulin (which is also available from coffee-substitute chicory root) but also with around 5% fibre by weight, uncooked. It’s not easy to eat raw, but the less you cook it the more fibre and prebiotic content it retains. For taste and health, part-fry it in a saucepan, then toss in a sprinkle of water and steam it the rest of the way.

Forget the drooping boiled version: eating it fermented as sauerkraut or kimchi keeps its fibre intact and, according to some studies, allows its bacteria to thrive and multiply, making it more gut-beneficial than the raw variety. Just slice it up, squeeze some salt in, then submerge it in salt water and seal it in a jar. Fermentation takes up to ten days – look out for mould.

It already makes a cancer-fighting agent called sulforaphane, but when cooked alongside other prebiotic foods its effects are enhanced, according to research from the University of Illinois. To eat it raw and take advantage of its full effects, toss it in a bowl with yogurt, sunflower seeds and lemon juice, then let it sit for a couple of hours before eating.

A source of fructooligosaccharides, a type of fructosemolecule cluster that feeds obesityfighting bacteria. Underripe ones have more resistant starch, making them a better source of prebiotics, so snack on them or mash a small one with 100ml of egg white, a scoop of whey protein powder and 1tsp flaxseed to make protein pancakes.

CABBAGE

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February 2017 | 89


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Optimum Nutrition’s Gold Standard Pre-Workout includes a mixture of beta-alanine, creatine monohydrate and natural caffeine designed to help you smash every session. Take it an hour before you hit the gym. Gold Standard BCAA Train & Sustain provides a blend of amino acids, vitamin C and magnesium to support your immune system and reduce tiredness. It’s designed for steady sipping during even the most intense workouts. Every serving of Gold Standard 100% Whey delivers 24g of whey protein isolate, alongside BCAAs and leucine to maximise muscle growth. It works any time, but taking it post-workout means it starts acting fast. Want to keep the repair and regrowth coming overnight? Gold Standard 100% Casein is a slow-digesting protein, ensuring a steady supply of nutrients to your muscles while you’re getting your shut-eye. Serious about size? Optimum’s Gold Standard Gainer provides 763 calories and 55g of protein per serving, including high-quality complex carbs and protein in a 2:1 ratio to support your muscle-building efforts.


Words Joel Snape Photography Ben Knight Model Greg Cornthwaite

Trainer

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Your blueprint for success

THE INSIDER’S GUIDETO THEGYM

Readytotaketheplunge?Seasoned squat-rackveteran?Eitherway, bytweakingyourgymexperience you’lltrainmoreefficiently–and getbettervalueformoney

February 2017 | 91


Trainer | MF Guide To The Gym

Chooseyourgym

Thefirstchoiceyoumakedefinestheexperience youhave–andthere’snosinglesolutionthatfits everyone.Sowhereshouldyoutrain? BUDGET

WHAT TO EXPECT Keycards to get in, bringyour-own-towel requirements and minimal staffing. Budget gyms typically cost around £20-30 a month, and aim to pack in the clients – but that doesn’t make them a bad option. PROS Cheap doesn’t necessarily mean illequipped, at least when it comes to the basics: EasyGym and Pure Gym, the main contenders, have all the dumbbells, machines and Olympic lifting platforms you’d expect of a more expensive option, and a healthy selection of classes if that’s your thing. Some are 24-hour, so you can train at the most anti-social hours that suit you. CONS Competing on price and not facilities means you’re unlikely to see state-of-the-art suspension trainers and curved treadmills. Ski-ergs (if you’ve never heard of them, don’t worry) might be thin on the ground. GO IF… you want to get in, train hard and get out, with the minimum of faffing about and expense. Or you mostly train at home or on the road, but need a standby for the odd lunchtime session. AVOID IF… you want a pampered gym experience with free moisturiser by the sinks. THE TYPICAL MEMBER… used to be “skinnyfat” (noodle arms, beer belly), wants to be a bit better at five-a-side, and works out in a T-shirt that he got free for doing a Tough Mudder.

MID RANGE

WHAT TO EXPECT Free towels (mostly), a solid array of whatever the latest kit is (gymnastics rings are hot right now) and a variety of ever-morphing classes with names like Core-Blast and YogaPunch. Expect to pay anywhere from £50-100. PROS Showers, saunas and swimming pools means it’s easier to build a gym routine - if you can’t be bothered with the heavy weights, just pop in for a couple of laps and a steam to lock the habit into your pattern-loving brain. CONS Peak times at these chain gyms - Monday nights and weekday lunchtimes, for instance - can mean queuing for kit. Trainers typically “rent” their spot on the gym floor, so they’re often hovering around looking for business – and while some are very good, the entry-level qualifications required for a slot are no guarantee of quality. GO IF… you train better around like-minded people, and you don’t mind being reasonably assertive about asking to “work in” (share kit while the 92 | February 2017

MAX YOUR MEMBERSHIP

BENCH ON FRIDAY Everyone benches on Monday. Everyone. “In the industry, it’s called International Chest Day,” says trainer James Adamson. “Monday’s the day everyone comes in and does incline, decline and flat bench to get a pec pump.” Shift your upper-body day to Friday, and you’ll never fight for a bench again.

person using it is resting). Or you want a neverending parade of gym classes of varying quality. AVOID IF… watching under-qualified apparentlyteenage trainers let people get away with half-rep squats brings you out in hives. THE TYPICAL MEMBER… owns at least one wicking compression top, has a favourite abs move and knows exactly what to do with an unwashed protein shaker (kill it with fire).

PRIVATE

WHAT TO EXPECT PT-only gyms, where all sessions are overseen by a personal trainer, were once the preserve of the wealthy. Now they’re an affordable option, using small-group training and “pods” of kit - usually a power-rack, a barbell and a cardio machine - to ease the process. PROS You’ll never have to wait around for kit, and your every move’s supervised by a trainer who’s likely to be more qualified than the average chain-gym floor-filler.


PROS Being immersed in the culture of a place - whether that means chalkboard records to beat or regulars to fight - can be addictive, as well as encouraging swift progress. CONS Depending on your choice, it can be restrictive. And adding a pair of tiny dumbbells to your spin workout doesn’t make it any more upper-body specific. GO IF… you know you’re going to be able to commit to whatever the speciality is for three sessions a week, for whatever the minimum membership is. AVOID IF… you thrive on variety – or you’ve never actually tried the thing in question before. THE TYPICAL MEMBER… sweats less than you would have ever imagined possible (in any ladybased gym) or much more (in the men’s).

CROSSFIT

WHAT TO EXPECT Intense workouts based on basic barbell movements, Olympic lifts, bodyweight moves and some gymnastics. CrossFit “boxes” – as they’re usually called – tend to offer a selection of group workouts every day, with programming that varies from serious to moves-pulled-outof-a-hat. Quality varies, so read some reviews. PROS You’ll work hard. Also, though the basic CrossFit coaching qualification is only a weekend course, coaches are usually keen on expanding their own knowledge, and some are excellent. CONS They’re often quite expensive, and short on amenities. You’re unlikely to find anything not used in CrossFit workouts of the day (WODs), so treadmills are usually out – and even dumbbells can be thin on the ground. GO IF… you work better with a bit of camaraderie, or in competition with other people. AVOID IF… you just want to put your headphones on and grind out some curls. THE TYPICAL MEMBER… carries chalk, Oly lifting shoes and an ultra-thin skipping rope everywhere, occasionally eats spinach out of a bag like crisps, knows the names of at least three Russian weightlifters and loves high-fives. Loves them.

BODYBUILDING

CONS It’s still expensive, and you’re limited to training during pre-set sessions: so you can’t pop in for a swift 20-minute armsblast on the spur of the moment. GO IF… you train better when you’re being coached, or you want to know you’re following a structured routine that includes planned progression. AVOID IF… you’re on a tight budget, or you sometimes want to just hit the gym for some banter-free stress relief. THE TYPICAL MEMBER… talks a good game, but equally isn’t averse to buckling down when it’s time to get some reps done.

SPECIALIST

WHAT TO EXPECT Gyms completely devoted to one discipline - whether it’s spin-biking, Pilates or MMA - have the advantage of being able to gear everything to their speciality, whether that means cast-iron water troughs, pastel colours on everything or punchbags everywhere.

WHAT TO EXPECT Gyms at the more hardcore end of lifting – they’ll have names that involve metal, graffiti on the walls and Metallica on the stereo – are still the best place to go if muscle’s your main goal. PROS You’ll find a community of like-minded and knowledgeable lifters – as long as you can weed out the all-talkers and prove to the rest that you’re there to train hard. Also, you’ll find kit you won’t get elsewhere, like monolifts, safety squat bars and 80kg dumbbells. CONS The atmosphere can be intimidating if you’re not prepared to embrace it – and there’s likely to be little tolerance for any animal flow/gymnastics-based shenanigans. GO IF… size matters, and you’re prepared to throw yourself into the fire for it. AVOID IF… you want an almond-kale smoothie and a load of validation from the front desk when your workout’s over. THE TYPICAL MEMBER… has one favourite singlet, can quote chunks of Pumping Iron verbatim, and has very strong opinions on the benefits of conjugate vs linear programming. February 2017 | 93


Trainer | MF Guide To The Gym


Knowyourkit

Everybitofkithasprosandcons.Here’showtogearupforbettergains BARBELL

WHAT THEY’RE GOOD FOR Pure strength. “You’ll be able to lift more weight with a barbell than any other way,” says trainer James Crew. “Aim to master at least the basics: the squat, deadlift, bench press and overhead press.” WHAT THEY AREN’T GOOD FOR Cardio conditioning. Sure, it’s possible – multimove barbell complexes are an option - but as a rule, the less co-ordination required, the harder you can work. KEY MOVE If nothing else, you should be able to deadlift your own bodyweight for five reps. Start with the bar on the floor and a double shoulderwidth grip, and drag it up your shins, keeping a flat back.

DUMBBELLS

WHAT THEY’RE GOOD FOR Improving body composition. “They’re ideal for moves that target specific muscles, like lateral raises and biceps curls,” says Crew. “But they’re also manageable enough to use in fat loss workouts.” WHAT THEY AREN’T GOOD FOR Explosiveness. Snatches, cleans and swings are all possible, but much easier – and safer – using kettlebells and barbells. KEY MOVE The Zottman curl works your biceps, forearms and grip, with a twist on the traditional curl that’s impossible to mimic with other kit. Do a normal biceps curl, rotate your hands so your palms face downwards at the top of the move, lower slowly and repeat.

MEDICINE BALL

WHAT THEY’RE GOOD FOR Explosiveness. “You’d need to be training somewhere pretty tolerant to start throwing dumbbells around,” says Crew. “So you’ll lose some power in decelerating them, whatever move you do. With medicine balls, you can slam or throw them as hard as you like.” Maybe check with the gym staff first. WHAT THEY AREN’T GOOD FOR Isolation moves: sure, you can make do, but the lack of a handle to grip when things get sweaty is pretty much a dealbreaker. KEY MOVE If your gym takes a dim view of slams, the wall ball is your full-body back-up. Squat, then drive up and throw the ball at the top, aiming to hit a wall or target. Catch and repeat.

MAX YOUR MEMBERSHIP TIMING TWEAK The gym’s ebbs and flows are strange. “Everywhere gets crowded at different times,” says Adamson. “Some gyms are packed until 8am and then empty out. Others get crushingly busy at lunch but are like a ghost town from 2pm onwards.” If you’ve got any leeway on your working hours, experiment to see when you get the most breathing room.

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Trainer | MF Guide To The Gym

Knowyourkit

BOX

WHAT THEY’RE GOOD FOR Sports performance. “Plyometrics training will improve explosiveness in almost any sport,” says Crew. WHAT THEY AREN’T GOOD FOR Cardio. Box jumps are a popular fixture in high-intensity workouts, but by doing them repeatedly, for high reps, you’re increasing your chances of catching a shin on the box or blowing out an achilles tendon through fatigue. To minimise the risks, step – don’t jump - down. KEY MOVE The box jump is best, but if your box isn’t tall enough to test you, make it tougher: drop into a squat and pause before you explode up. You’ll remove the stretch reflex, making it more challenging. 96 | February 2017

KETTLEBELLS

WHAT THEY’RE GOOD FOR Fat loss and conditioning. “You can do full-body movements for ultra-high reps with kettlebells,” says Crew. “That means packing a lot of work into a very short timeframe.” WHAT THEY AREN’T GOOD FOR Pure strength. Most gyms top out at 32kg: fine for a heavy goblet squat or swing, but not Olympic-calibre. KEY MOVE The basic swing builds explosiveness and cardio: stand with your feet slightly outside shoulder width, bend your knees slightly as you swing the bell back, then pop upright to swing it up to eye level. Don’t worry about the overhead version – if it’s getting too easy, grab a heavier bell.


BATTLE ROPES

WHAT THEY’RE GOOD FOR Upper-body conditioning. “Battle ropes are one of the few bits of cardio kit that work your pecs, biceps and triceps harder than your legs,” says Crew. “Use them as a finisher on chest day.” WHAT THEY AREN’T GOOD FOR Planned progression. It’s difficult to quantify reps on the ropes – the closest you can get is making sure every “wave” reaches the anchor point – so there’s little incentive to push yourself to new heights each session. They’re best for the self-motivated. KEY MOVE The full-body wave. Bring both ropes up and down together, like you’re ending an exuberant drum solo. For extra effect, add a jump to each rep.

PULL UP BAR

WHAT THEY’RE GOOD FOR Building back strength. Pulling moves – from the pull-up to the muscle-up - are among the trickiest to do without kit, which is why there’s a case to be made that the pull-up bar is the most essential bit of kit in any gym. WHAT THEY AREN’T GOOD FOR Isolation moves. By definition, almost any move you do on a pull-up bar will work a huge array of muscles – so if key body parts need attention, focus on them with dumbbells. KEY MOVE The pull-up – that’s palms facing away, not towards you - is a classic for a reason: it builds your back, biceps and core. Do it with hands shoulderwidth apart, feet together, chin over the bar at the top.

MAX YOUR MEMBERSHIP SPEAK SPOTTER Even if you train alone, don’t be afraid to ask for a hand on your final one or two sets. “Just be specific with your instructions,” says Adamson. “If you’re asking for a spot on the bench, for instance, tell them how many reps you’re trying to get, and make sure they don’t touch the bar unless you specifically ask for help.”

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Trainer | MF Guide To The Gym

Howtopickapersonaltrainer

AaronDeereofLondon’sexclusiveKXLifeexplainshowtofindatrainerwho’sinitformorethanjustthemoney ASK ABOUT THEIR QUALIFICATIONS “Be wary of PTs who have more than 12 months’ experience but haven’t added to their education. The Level 3 REPs [Register of Exercise Professionals] qualification is the bare minimum for an in-gym job, but it only represents about six weekends’ worth of training. Look for university qualifications: if they have the letters BSc this means they have invested three years and more than 3,000 hours studying in their industry specific qualification, and their knowledge will be based on science, not the latest fads.” BE REASSURED BY A DEGREE IN EXERCISE OR SPORTS SCIENCE “If they have an MSc, it means they have devoted at least an extra year to their education on specialist topic. Also, ask what it’s in – it could potentially help you greatly. For example, someone with an MSc in Exercise Rehab could be the right person to help you if you have back issues.” NOT ALL QUALIFICATIONS ARE EQUAL “If you’re looking for results in athletic performance then look for a trainer with the Accredited Strength & Conditioning Coach (ASCC) certification. This means they have passed one of the toughest exams in the UK fitness industry, the UKSCA Level 1 exam, which only has a pass rate of 10%.” WORKSHOPS AREN’T ALWAYS ENOUGH “Avoid PTs who have only have ‘workshops’ listed on their education list – they’re often only one or two days with no exam. Similarly, PTs who advertise themselves as ‘celebrity trainers’ don’t have access to a set of special exercises or training methodologies. You’re better off looking for great testimonials with photographic evidence from real people, who’ll have similar time and budget constraints to you.”

Whatyour personaltrainerthinksaboutyou

Aretheylaughingatyoursquatform?Saddenedbyyourdiet?Notreally.Threetrainerssharetheinsideview

TOM WRIGHT @TomWrightFit “The best people to work with are the ones who are there for a reason that matters to them. When you have a strong goal, like wanting to lose 10kg, or a strong purpose, like wanting to be able to run around with your kids, you work harder towards it. We understand that sometimes life gets in the way, but it can be frustrating when clients prioritise things like work drinks over their training –they miss a session, we miss an hour’s work, and nobody wins. Clients who ask questions will always do better because they are learning how to do it for themselves, so use your trainer to get all the information you can and you’ll have that knowledge for the rest of your ever-increasing life.” 98 | February 2017

JESSICA WOLNY @JessWolny “Some of my best clients are the ones with the most working against them: they haven’t got much free time, and they have a lot of responsibilities, but that means that they’re used to planning and working around things to achieve their objectives. Also, because they’ll sometimes only see me once or twice a week, they’ll work hard during sessions, and do any ‘homework’ I give them including mobility work or extra training. Everyone slips up occasionally - I work with a lot of City traders, so lunchtime or after-work drinks are part of the job - but that’s acceptable. It’s what you do 80% of the time that defines your results.”

TOM EASTHAM @EasthamsFitness “The ideal client is someone who is open to ideas, is willing to learn and understands that it’s crucial to focus on sleeping, hydration, eating and then moving – ie working out – in that order. Too many people want unrealistic results through crazy workouts without an appreciation of the whole picture. I like my clients to ask questions as it shows they don’t think they already know everything –. I would much rather work with someone who is new to training and doesn’t bring their ego into the gym than someone who has been lifting or running for years and thinks they know it all. But in the end, what’s most important is that you give every effort you can manage.”

MAX YOUR MEMBERSHIP

LEARN TO “WORK IN” If someone’s doing ten sets of squats in the gym’s only rack, that’s a 30-minute wait. “Never be afraid to ask to share the kit,” says Adamson. “Most people are pretty reasonable about it.” They have to rest, and that’s when you can swap in and bang out a set. That said, it’s worth having a back-up plan in case you’re out of luck.


Staymotivated

Awell-definedgoalbeatswingingitineverysession. Here’swhatbehaviouralsciencesayswillwork BE HONEST …with yourself, if no-one else. If you want a six-pack, that’s fine – just don’t pretend you’re in it for the health benefits (at least for now). Write your goal down, and check in every couple of months to see if it’s changed.

MAKE IT MEASURABLE Specific and Measurable are the hallmarks of SMART goal-setting (the other letters stand for different things, depending on the system you’re using). Make your goals as concrete as possible. “Lose 2kg of fat” is better than “Lose weight”. But it’s still not ideal…

FOCUS ON THE PROCESS …because this is the key. Instead of “end result” goals – adding 5kg to your bench or seeing your abs – focus on things that you have complete control over: doing 20 pull-ups a day, for instance, or learning one new healthy breakfast recipe a week. If you mess up one week, don’t worry – just restart as soon as you can.

…anddon’tgiveup

Becausealltheplans,personaltrainersandkitknowledgein theworldmeannothingwithoutconsistency GO IN WITH A PLAN “Even if it’s just moves and sets scribbled on a bit of paper, you’ll be more focused, more efficient, and less likely to bail out halfway through your workout,” says Wolny. “Also, do I need to say that you should check that you know how to do all the moves before you go to the gym? I probably do, right?”

JUST GET THERE “Can’t face the workout you’ve got planned?” says Wolny. “Head in, do some stretches, and leave. It’s more important to keep the habit of training than to do every session as planned.”

KEEP AT IT “In any five workouts, one is going to be great, one is going to suck, and three are punch-the-clock workouts where you just keep going,” says strength coach Dan John. No heroic one-day effort is going build your six-pack. So just keep going.

February 2017 | 99


Trainer | Body Part Workout

Getrock-hardabs in just20minutes Trythischallengingbutrewardingsix-move workouttosculptasolidsix-pack

In the pursuit of rock-hard abs a lot of people still think you need to bang out hundreds of sit-ups morning, noon and night. But the fact that so many people can knock out triple digits for the move, yet still don’t have impressive abs, shows that they’re doing little more than wasting time and energy. So what is the best approach? We’re glad you asked. The short answer is the following sixmove workout. The exercises are divided into two tri-sets, which is when you do three moves in succession with only minimal rest in between. The first tri-set hits your upper, lower and side abs from multiple angles to work them harder than ever. The second tri-set is made up of three plank variations, which will further tax your abs as well as the deep-lying muscles of the core. Hitting the entire muscle region in this fast, intense way will expose many muscle fibres to a huge amount of tension and workload. And because your abs are like every other muscle group, the more you make them work, the more reason they have to grow.

Photography Tom Miles Model Richard Scrivener

Howtogetthemostoutofthisworkout TENSE BEFORE EACH TRI-SET Before you start each tri-set take a second or two to inhale and fully engage your core. Starting with tension on your abs will make it easier to maintain this tension for the duration of the first move and the two moves that follow it. 100 | February 2017

USE A FULL RANGE OF MOTION The moves in the first tri-set require a lot of side-to-side rotations. This will work your side abs harder, but only if you rotate back and forth through a full range of motion. Focus on form and keep the reps slow and controlled for maximum impact.

KEEP YOUR HIPS UP In the second tri-set all three moves are plank variations. It’s crucial that you keep your hips up and glutes engaged for the whole set. Letting your hips sag is bad form and disengages your core muscles, which need to be activated at all times.


Doeachtri-setinorder, stickingtotherepsandtempo, andyou’llhityourentire corefromvariousangles todevelophardabs

GETMOREBANG FORYOURBUCK

Followthesethreetipstomake everysetaseffectiveaspossible

KEEP BREATHING

Why? When the going gets tough during abs moves it’s tempting to hold your breath to grit it out. Don’t. It’ll send your blood pressure sky-high. Keep breathing deep and controlled.

FORGET ABOUT PAIN

Why? By the final move of each tri-set your abs will be on fire. That’s bad for you at the time, but means your abs are well out of their comfort zone. Ignore the pain - it’s only for a few seconds.

ONLY DO GOOD REPS Why? With any exercise, only quality reps count towards building muscle definition. As soon as your form suffers, stop, take a breath, then go again, if you can do so safely.

February 2017 | 101


Trainer | Body Part Workout 1A GYM BALL TWIST Sets 3 Reps 12 each side Tempo 2011 Rest 10sec Lie with your upper back supported on a gym ball and feet flat on the floor. Use your abs to raise your torso. Rotate it to one side, then back down. Repeat to the other side and continue alternating sides.

1B GYM BALL RUSSIAN TWIST Sets 3 Reps 12 each side Tempo 1111 Rest 10sec Still on the gym ball, hold a weight plate above your chest with straight arms. Lower it to one side, back to the top, then down to the other side. Continue alternating sides.

1C GYM BALL JACKKNIFE Sets 3 Reps 12 each side Tempo 2111 Rest 2min Get into a press-up position but with your feet on the gym ball. Bring your knees to your chest, then to one side. Return to the start, then repeat to the other side. Continue alternating sides.

102 | February 2017

Tempoexplained

FirstdigitSecondstolower SecondPauseatbottom ThirdSecondstolift FourthPauseattop


T H E D I F F E R E N C E

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N U T R I T I O N

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A C H I E V E


Trainer | Body Part Workout 2A GYM BALL DECLINE PLANK Sets 3 Time 30-60sec Rest 10sec Start in the plank position but with your feet on the gym ball. Raise your hips to keep your body straight from head to heels. Hold for as long as you can, up to 60 seconds.

2B GYM BALL INCLINE PLANK Sets 3 Time 30-60sec Rest 10sec Start in the plank position but with your hands on the gym ball. Raise your hips to keep your body straight from head to heels. Hold for as long as you can, up to 60 seconds.

2C GYM BALL SIDE PLANK Sets 3 Time 30-60sec each side Rest 10sec Start in the side plank position but with one elbow on the ball. Raise your hips to form a straight line from head to heels. Hold for up to 60 seconds then switch elbows.

104 | February 2017

Keepyour entirecorefully engagedforthewhole ofthisisometric movetri-set


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Trainer | Cycling

Howtoride fasteruphills

It’s a necessary evil if you’re a cyclist. Here’s how to master the dreaded inclines Words Josh Cunningham

There’s no two ways about it: cycling up a hill is an endeavour that will always come with some physical hardship. Gravity set those rules long ago. But hills and mountains form the basis for many people’s love of the sport of cycling – they’re big, fearsome, epic challenges, and when they are overcome, the sense of achievement makes every drop of sweat expended to get to the top worth it. If you’re finding the going too tough, fear not – we’ve enlisted experts to help you get the better of those topographical monsters with no superpowers other than a bit of smart training and preparation. So, what do you need to remember the next time the road goes up?

What gearing should I use on hills? “If you find you can’t get into a low enough gear for very steep climbs, do some research into the gearing on your bike,” says Matt Green, a pro cyclist and coach (procoaching.us). “Check the front chainring sizes - the smaller the smallest front chainring and the bigger the biggest rear cog, the easier it will be to pedal on climbs.” The right gear enables you to find the right cadence – basically pedal revolutions per minute – which is particularly vital on climbs. “It’s all about cadence,” Green says. “About 90-100 revolutions per minute is optimal.” A higher cadence means greater pedalling efficiency, so you want to find the sweet spot: a gear that gives you both high cadence and speed. February 2017 | 107


Trainer | Cycling If you can only just manage to pant a few words on a climb, you’re going too hard

How should I pace my effort on a climb? “It may sound basic, but a good measure of pace is whether you’re able to talk,” says Green. “If you feel you could utter a few sentences but you’re too out of breath to hold a full conversation, that’s a good pace for riding up hills. If you can only muster the odd word, that indicates you’re going too hard.” That applies mainly to long climbs – if an incline is short enough, it can be more efficient to put in a harder effort, ensuring you get up and over the climb quickly, maintaining speed into the descent. As James Bowtell, Race Across Europe record breaker and founder of “luxury 108 | February 2017

cycling experience” provider Velusso (velusso.co.uk), says, “Some climbs are too steep to pace – you simply need to get over them. But on shallower, longer climbs, pacing is key.”

of the saddle at higher speeds on a shallow gradient, and that’s less efficient,” says Bowtell. “For maximum efficiency, ride in the saddle on shallower hills and out of it on steeper gradients.”

Is it better to stay in the saddle or stand when climbing? “Being out of the saddle provides you with extra torque [rotational force] on the pedals,” says Green. “You need a lot of torque for short, steep climbs, or you’ll simply fall of. When going up longer, steadier gradients, stay in the saddle and concentrate on that cadence target of 90-100rpm.” “Heart rate and oxygen uptake are higher when pedalling out

What should I do if I start to struggle halfway up? ‘If you start to struggle it means you have built up too much lactic acid and your body can no longer metabolise all of it,” says Green. “It means you need more oxygen in your system and you need to decrease your intensity for a while. Shift down a few gears, and just be patient until you’ve caught your breath.” Bowtell simplifies this further. “Step off the gas,”

he says, “and tell yourself everything will be just fine.” How should I position my hands when riding uphill on a road bike? “You don’t need to worry about aerodynamics when riding uphill because speed isn’t important, so this boils down to what feels most comfortable,” says Green. “Keeping your hands on the hoods or on the top of the bars are both good ideas though.” Why is that? Efficiency, again. “Placing your hands on the hoods opens up your chest and lungs, and it also allows you to easily stand up out of the saddle if the gradient changes suddenly,” says Bowtell. “Hands


power, that essentially means five three-minute intervals at close to maximum, then 20-minute intervals at a pace you can just about sustain for the full duration. You don’t need hills for these sessions, but you’ll feel the effects when riding them because you’ll increase your power-to-weight ratio (how much power you produce for how much you weigh). “For a Tour de France rider this figure is absolutely key,” says Bowtell. “Chris Froome’s power to weight ratio, as an example, is about 6.3watts/kg when he’s climbing at full capacity.” So losing some weight will help too? “Slow and smart weight loss is crucial,” says Green. “A monthlong crash diet will deplete your

body and mind of fuel. Your brain is what motivates you to train and if you starve it of food everything will suffer - not just your ability to exercise.” One thing you shouldn’t do is cut your intake of fats, which Green calls “the most misunderstood of the food groups”. “Increase your consumption of healthy fats and reduce carbohydrate intake, and you should start to see some weight loss,” he advises. Bowtell recommends “a healthy diet with a minimum of sugary and processed foods” to reduce body fat and stresses that you must also retain muscle mass. “To do this, take in 1.5g of protein per kilo of bodyweight each day, which is 120g of protein for somebody weighing 80kg. This will complement the decrease

in body fat and improve your hill climbing times.” Is there any mental preparation I can do to help? “It’s arguably the main component of any ride,” says Green. “There is no other immediate way to increase your potential performance before a climb – besides maybe a cup of coffee – other than to visualise it.” So how do you do that? “Close your eyes and run through the climb in your mind. Feel the gradients, feel the road surface through your handlebars, feel the temperature of the air and the burning of your lungs. Chemicals like dopamine, serotonin and endorphins are released and they prime you, leaving you ready to perform at your very best.”

How can I train to become better at hills? “You need to increase your ability to work aerobically,” says Green. “If I was coaching a rider to climb, we would do five three-minute intervals where they’re working at about 95-100% of their threshold power, and two 20-minute intervals at 87-91% of their threshold power, each week.” If you’ve not got a power meter or heart rate monitor to measure your threshold

Photography iStock

on the tops will help relieve pressure off your back, though. But for style: on the drops and out of the saddle – like the great Marco ‘The Pirate’ Pantani.”

HOW TO DESCEND BETTER

1 GET READY TO DROP

2 USE THE WHOLE ROAD

3 DON’T GET OVERCONFIDENT

4 DON’T PEDAL IN CORNERS

Keep your hands on the drops. This lowers your centre of gravity and keeps you more stable.

Use the road’s width to your advantage. Get into the outside of the lane, and corner through the apex to carry your speed.

Just because you’ve nailed a few corners, that doesn’t make you a pedalling version of Valentino Rossi.

Keep your outer leg down. You don’t want to pedal around a corner and hit it on the road, knocking you off.

February 2017 | 109


Trainer | One-Kit Workout

Smartcircuits

Makecannygainswithdumbbellsin thisfive-movemuscle-buildingcircuit Dumbbells may have a stupid name, but if you use them smartly they can be your secret weapon in adding lean mass to all your major muscle groups. The beauty of this five-move dumbbell circuit is that it’s both easy to follow and quick to do. And because it only requires a single dumbbell, which you might have knocking about your home, you don’t even need to brace the winter weather to get your workout in the bag. All five moves in the circuit are challenging, working multiple muscle groups at once and raising your heart rate, because that’s the only way to build new muscle and burn belly fat so you make big changes to your body in the shortest possible time. Do this circuit three times a week, or once a week for a high-intensity session as part of a wider training plan.

Pick a weight that allows you to perform all the exercises with perfect form (you may need a lighter one for move 4)

Photography Hugh Threlfall Model Toby Rowland

POWER UP This workout has five dumbbell exercises that you perform in order in a circuit. You only rest - for two minutes - at the end of the final exercise. You’ll do four circuits in total. To make this workout as effective as possible, follow the form guides closely to ensure your muscles work hard. That’s the key to breaking down the maximum number of muscle fibres so that they grow back bigger and stronger. And keep your abs engaged for the duration of the entire circuit.

110 | February 2017


A

B

1 SQUAT TO UPRIGHT ROW

HOW

Reps 12 each side Rest 0sec

Hold the weight in one hand and squat down until your thighs are at least parallel to the floor.

A

WHY Stand up and row the dumbbell up, leading with your elbow. Lower back into the squat.

This compound lift works your legs, lower back, abs, shoulders and traps.

B

2 WOODCHOP

HOW

Reps 12 each side Rest 0sec

Hold the dumbbell in both hands, then squat down and take the weight out to one side.

WHY Stand up and raise the weight across your body until itâ&#x20AC;&#x2122;s above your head.

Another multi-muscle move that targets your legs, core and shoulders. February 2017 | 111


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Trainer | One-Kit Workout

A

3 ROMANIAN DEADLIFT TO OVERHEAD PRESS Reps 12 each side Rest 0sec

B

HOW Hold the weight in one hand. Bend at the hips and lower it down your standing leg.

A

WHY Stand up and row the weight up to shoulder height, then press it directly overhead.

This lift hits your hamstrings and glutes, as well as your core and shoulders.

B

4 OVERHEAD PASS

HOW

Reps 12 each side Rest 0sec

Hold the weight up in one hand. Lower it to one side until your arm is parallel to the floor.

WHY Raise it to the top, then pass it to your other hand and lower it to the other side.

This move is harder than it looks because your shoulders work overtime to manage the weight. February 2017 | 113


Trainer | One-Kit Workout

A B Keep your heels off the floor for the duration of the set to keep your lower abs engaged, making them work far harder

5 SEATED RUSSIAN TWIST

HOW

Reps 12 each side Rest 2min

Sit holding the weight in both hands with your torso upright and feet off the floor.

114 | February 2017

WHY Rotate the weight to one side then rotate back into the middle then out to the other side.

This will work your deep-lying core muscles as well as your upper, lower and side abs.


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Howto buildyour bestever body Transformyourphysique byaddingleanmuscleand torchingfatinjust28days If you want to make major changes to how you look with your top off before the end of January, you need to read the following pages. They contain workouts and instructions on how to do them so you can pack on serious muscle mass across your torso while simultaneously stripping away body fat â&#x20AC;&#x201C; all in just four hours of training over the next four weeks. Turn the page to find out how you can build your best ever body.


Trainer | Body Work

Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Daniel Ventura

TEMPO TRAINING

HOW THE PLAN WORKS This four-week training plan for your best ever body couldn’t be easier to follow. Simply do the following four workouts each week - sticking to the exercises, sets, reps, tempo (see panel, right) and rest periods detailed - for a month. The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and abs, and the fourth your shoulders. This strategy will ensure all your major muscle groups get enough dedicated training time each week to stimulate the process by which your muscles get bigger and stronger, while also creating the right

metabolic environment for your body to burn away excess fat. All of the four weekly workouts are made up of five moves. The first two moves of every workout are big, compound lifts done in a superset, which means you do all the reps of move 1A then go straight into all the reps of move 1B, resting only after that set is complete. The final three moves of each session are all straight sets, which means you do all the sets and reps of move 2, then move on and do the same for move 3 and then finally move 4. This will enable you to lift heavy and with intensity to make big changes fast.

Yourfour-weekbesteverbodyplan

Workout1

Chestandtriceps 118 | February 2017

Workout22 Workout

Backandbiceps Back and biceps

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

Here’showeachsessionoftheplanisstructured Here’s how each session of the plan is structured

Workout3 Workout 3

Legsandabs Legs and abs

Workout4

Shoulders


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Trainer | Body Work

Workout1

CHESTANDTRICEPS CHEST AND TRICEPS 1A BENCH PRESS Sets 5 Reps 8 Tempo 2010 Rest 0sec Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

1B TRICEPS DIP Sets 5 Reps 8 Tempo 2110 Rest 90sec Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

120 | February 2017


2 INCLINE DUMBBELL PRESS

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.

3 INCLINE DUMBBELL FLYE Sets 4 Reps 12 Tempo 2010 Rest 60sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

4 TRICEPS EXTENSION Sets 4 Reps 12 Tempo 2010 Rest 60sec Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

February 2017 | 121


Trainer | Body Work

Workout2

BACKANDBICEPS BACK AND BICEPS 1A PULL UP Sets 5 Reps 8 Tempo 2011 Rest 0sec Hold a pull-up bar with an overhand grip, hands shoulderwidth apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.

1B BENT OVER ROW Sets 5 Reps 8 Tempo 2010 Rest 90sec Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

122 | February 2017


2 CHIN UP

Sets 4 Reps 6-12 Tempo 2011 Rest 60sec

Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

3 STANDING BICEPS CURL Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

4 SEATED INCLINE CURL Sets 4 Reps 12 Tempo 2011 Rest 60sec Sit on an incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

February 2017 | 123


Trainer | Body Work

Workout3

LEGSANDABS LEGS AND ABS 1A BACK SQUAT

Sets 5 Reps 8 Tempo 2010 Rest 0sec Stand tall with a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

1B GOOD MORNING Sets 5 Reps 8 Tempo 2010 Rest 90sec Stand tall holding a light barbell across the backs of your shoulders, feet shoulderwidth apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start. 124 | February 2017


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Trainer | Body Work

2 GLUTE BRIDGE Sets 4 Reps 12 Tempo 2011 Rest 60sec Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.

3 FRONT SQUAT

Sets 4 Reps 12 Tempo 2110 Rest 60sec

Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

4 BARBELL ROLL OUT Sets 4 Reps 6-12 Tempo 2111 Rest 90sec

Kneel on the floor holding a barbell with both hands. Roll the bar forwards so you lower your torso, keeping your core braced. Then use your abs muscles to return to the start.

126 | February 2017


Trainer | Body Work

Workout4

SHOULDERS 1A OVERHEAD PRESS Sets 5 Reps 8 Tempo 2010 Rest 0sec

Hold a bar in front of your neck with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

1B RACK PULL

Sets 5 Reps 8 Tempo 2111 Rest 90sec

Stand tall in front of a barbell resting on safety bars at knee height. Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top. 128 | February 2017


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Trainer | Body Work

2 SEATED DUMBBELL PRESS Sets 4 Reps 12 Tempo 2010 Rest 60sec Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

3 LATERAL RAISE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

4 REVERSE FLYE

Sets 4 Reps 12 Tempo 2011 Rest 60sec

Bend forward from the hips holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start. 130 | February 2017


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“If I don’t train I put on weight very easily because I am very carb-sensitive”

Last Word Greg Rutherford

World beater

Britain’smost successfulever longjumperand heroofLondon 2012onhisthirst forvictory,dealing withdarkdaysand hostingathletics competitionsin hisbackgarden

You’ve won Olympic, world, European and Commonwealth gold medals – something only four other British athletes have achieved. What motivates you to keep coming back? I just love winning. I know that might sound crass but you don’t have very long at this job. I’ve just turned 30 and I want to achieve so much that I become synonymous with the event I do, like Jonathan Edwards and Daley Thompson. You have to win multiple things over a long time in order to do that. I’m not old in the grand scheme of life but in track and field, I’m now a bit of an old man. So I want to achieve a bit more and then jump ship.

Words Mark Bailey Photography Getty

How do you psych yourself up for a major event? Fundamentally you have to have an inherent belief that you can achieve what you set out to achieve. About 16 years ago I believed I would become a professional sportsperson. You have to have that self-belief because nobody else is going to tell you that you will become an Olympic champion or do the hard work for you. Even when I was injured in Rio I still mustered up a medal performance - purely because I wasn’t going to let it not happen. Fans see you in those moments of glory, but are there dark days? The lows are very low. You can feel incredible then the next day you tear a muscle and all of that hard work has to start again. Rehabbing an injury is not fun. Three weeks before the Rio Olympics I tore one of my adductors. So I either decide not to go or I work through it and do everything I can to perform. That is why I was so disappointed afterwards because if I had been 100% fit there is that “what if” moment. I won bronze but could I have become a double Olympic champion? In my head I will always believe I could have been. You haven’t always been comfortable with your body. Are body issues common among athletes? There are certain bodies that respond very well to training and people get into fantastic shape. But I have to work exceptionally hard to get into this shape. My body and my genetics just want 138 | February 2017

me to be fat, it seems. I have done a DNA test and I know if I don’t train I put on weight easily because I am very carbsensitive. I spent my young career feeling really conscious of it. Until I was 23 I would never take my top off because I would look around and compare myself with other athletes. Only later did I develop the skills and the education to eat better. But it is something a lot of people deal with and are hiding. Is it true you have a long jump pit in your garden? Yes! I don’t think many people have taken it to the extreme of having a long jump pit in their garden but I went there. It was a challenge to my dad who is a builder but he said, “Yeah, I can do that”. We got it IAAF-accredited so I have hosted a competition for the kids in Milton Keynes and next year I can host a proper competition, which is amazing. What are your key gym exercises for explosive power? There are two lifts I perform at least three times a week: power cleans and box step-ups. I always share videos of them on social media and I’ve become quite good at them. You’ll also see me doing cleans, deadlifts, squats and a bounce squat as preparation for a lift because it helps compress my spine - in a good way - before I lift heavy. How has your diet changed over the years? I like being fit, lean and healthy and for me a high-protein, high-veg, low-carb diet is what my body responds to. But people shouldn’t obsess about diets. I don’t believe in fad movements or the next big thing. I also now have chickens and ducks at home because I eat so many eggs. I haven’t bought eggs now for six to eight months. And the eggs taste so much better – they’re incredible. Unexpected: The Autobiography by Greg Rutherford (Simon & Schuster) is out now, priced £20


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O WORKOUTTSHTOME BURN FAT AE GYM! OR IN TH

GET LEANIN JUST28 DAYS! Yourcomplete NewYearfatlossplan Forbeginnersand experiencedexercisers Step-by-stepworkouts andbonusnutritionadvice IN ASSOCIATION WITH

M A G A Z I N E


FREE

with the February 2017 issue of Men’s Fitness

Photography Glen Burrows, iStock Model James Stark

GETFLATABS BYFEBRUARY! Ditchunwantedbellyfatin lessthanamonthwithour NewYearfitnessplan

GET LEAN IN JUST 28 DAYS

There are certain things that you can guarantee will happen over the festive period. Someone will buy you ugly socks, you will begin to develop a creeping sense of loathing towards your relatives at about 2:43pm on Christmas Day, and you will emerge from the festive period with a little fat-tummy tribute to Saint Nicholas. But that’s OK. There’s no point in denying yourself the hedonistic joy of eating your own bodyweight in roast potatoes – and, in any case, we’ve got a quick and straightforward plan that will get you back to your pre-Christmas condition in no time. In fact, we can do better than that: if you follow this plan, we guarantee you’ll be in better shape than you were at the start of the holiday period. Consider it our gift to you.

3


INTRODUCTION

Howtheplanworks Here’swhatyouneedtoknowbeforeyoustart

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2

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The plan involves doing four circuit workouts a week. Circuits are sessions where you do one set of an exercise before moving on to the next exercise without resting. You only rest at the end of each round. This is effective because the lack of rest forces both your muscles and your cardio system to work hard, meaning you burn off all those excess calories you consumed over Christmas. Each circuit finishes with a “supermove” which requires you to do as many reps as possible maintaining good form - in 60 seconds. These supermoves ensure that you finish each round having given every last drop of energy.

The five-move circuits are arranged so that you perform the first four exercises for time, as opposed to a set number of reps. There are two main reasons for this. First, it means that you can record the number of reps that you perform and then try to beat your score the next time you do the workout. That should keep you focused when the going gets tough. And second, it means that this programme can be used by beginners and experts alike. If you’re a beginner, you may complete six pressups in a set whereas an experienced exerciser may do 30. You also get to pick a supermove to suit your fitness levels.

Each week involves doing the same four circuits but that doesn’t mean you get to coast through the plan. For a start, we’ve made weeks three and four more challenging because we’ve increased the duration of each set from 40 to 50 seconds. An extra ten seconds may not sound like a big increase but it’s a substantial step-up in workload and you’ll notice a difference. The fact that you record what you do is also aimed at providing added motivation to help you keep progressing throughout the plan. If you managed 12 reps of a certain exercise in the first week, your week two mission is clear: aim to beat that number.

CIRCUIT WORKOUTS

4

AGAINST THE CLOCK

WEEKLY PROGRESSION


The only kit you need for this programme is a set of dumbbells


CIRCUIT 1

6

MENâ&#x20AC;&#x2122;S FITNESS


CIRCUIT 1 1 SQUAT CURL

HOW With feet shoulder-width apart, simultaneously bend at the hips and knees to lower towards the floor with your chest up and your weight on your heels. As you straighten up, curl the dumbbells up to your shoulders.

Do each move for 40sec then rest for 2min between rounds. Do 5 rounds.

WHY The squat part of the exercise works your entire lower body. Holding the dumbbells for the duration of the set works your grip strength, and the biceps curl adds an extra muscle and cardio challenge to raise your heart rate.

2 BENT-OVER ROW

HOW Stand tall with your chest up and core braced, holding a dumbbell in each hand. Bend forwards â&#x20AC;&#x201C; hingeing at the hips, not the waist â&#x20AC;&#x201C; then row the weights up to your sides, leading with your elbows. Lower back to the start.

GET LEAN IN JUST 28 DAYS

WHY Using dumbbells for this back exercise will ensure that you get equal muscle development on both sides and gives you a big range of motion so you can concentrate on squeezing your shoulder blades together at the top of the move.

7


CIRCUIT 1 3 ROMANIAN DEADLIFT

HOW Keeping your legs straight, lean forward – hingeing at the hips – and lower the weights down the fronts of your shins until you feel a good stretch in your hamstrings. Then return to the start.

WHY This deadlift variation shifts the emphasis to your hamstrings. Doing it with dumbbells will ensure each arm gets to hold its share of the weight.

4 OVERHEAD PRESS

HOW Stand tall with your chest up and core braced, holding a dumbbell in each hand at shoulder height with palms facing forwards. Press the weights directly overhead until your arms are straight, then return slowly to the start.

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WHY Following a legs exercise with a shoulder move in a circuit allows you to keep your intensity, and therefore your heart rate, high because you’re working completely separate body parts. This will maximise the calorie burn.

MEN’S FITNESS


CIRCUIT 1 SUPERMOVE BEGINNER PRESS-UP

Select the move for your level and do as many reps as you can in 60sec.

Start in the press-up position with hands directly underneath your shoulders, your core and glutes braced, and feet together. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

INTERMEDIATE WIDE PRESS-UP Start in the normal press-up position but with your hands out wide. Bend your elbows and lower your chest down towards the floor. Once you are as low as you can comfortably go, press powerfully back up to the start.

ADVANCED DIAMOND PRESS-UP Start in a press-up position but with your thumbs and forefingers together to form a diamond shape. Lower your chest to the floor, keeping your elbows close to your sides, then press back up.

GET LEAN IN JUST 28 DAYS

9


CIRCUIT 2

10

MENâ&#x20AC;&#x2122;S FITNESS


CIRCUIT 2 1 LUNGE CURL

HOW Holding dumbbells, take a big step forwards and lower until both knees are bent 90°, keeping your front knee over but not in front of your ankle. At the same time, curl the weights up to your shoulders. Alternate sides.

Do each move for 40sec then rest for 2min between rounds. Do 5 rounds.

WHY The lunge works every major muscle in your lower body while also providing a test of balance and co-ordination. The biceps curl element makes it an extrachallenging start to the circuit.

2 RENEGADE ROW

HOW Start in a press-up position, holding a dumbbell in each hand. Keeping your core braced, row one hand up, leading with your elbow, then lower it back to the floor. Alternate sides with each rep.

GET LEAN IN JUST 28 DAYS

WHY Think of this move as a brutal version of the plank â&#x20AC;&#x201C; it works your back muscles while challenging your stabilisers to keep you level. Make sure you control the movement to get the maximum benefit.

11


CIRCUIT 2 3 PRESS-UP

HOW Start in the press-up position with hands directly underneath your shoulders, your core and glutes braced, and feet together. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

WHY Press-ups offer a safe and effective way of working your chest muscles hard, but only if you do them correctly. Concentrate on the quality of the movement, rather than bashing out lots of “junk” reps.

4 WIDE OVERHEAD PRESS

HOW Stand tall with the dumbbells by your shoulders. Engage your core and your glutes to give yourself a stable base and simultaneously press both weights overhead and slightly out to the sides.

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WHY Changing the angle of the press provides a different challenge to your shoulder muscles from a conventional overhead press. Just make sure the weights go more up than out, to avoid over-stressing your shoulders.

MEN’S FITNESS


CIRCUIT 2 SUPERMOVE BEGINNER SPLIT SQUAT

Select the move for your level and do as many reps as you can in 60sec.

Start in a split stance, with one foot in front of the other, holding a dumbbell in each hand. Bend both legs until your trailing knee touches the floor. Straighten both legs to return to the start, then go straight into the next rep.

INTERMEDIATE SQUAT Stand with your chest up and core braced, holding a dumbbell in each hand. Bend your knees to squat down until your thighs are at least parallel to the floor, then press down through your heels to return to the start.

ADVANCED JUMP SQUAT Squat down as described above, then explode upwards, aiming to get as much height as possible. Absorb the impact of the jump as you land, sinking into the next squat and repeating the exercise.

GET LEAN IN JUST 28 DAYS

13


CIRCUIT 3

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MENâ&#x20AC;&#x2122;S FITNESS


CIRCUIT 3 Do each move for 40sec then rest for 2min between rounds. Do 5 rounds.

1 SQUAT PRESS

HOW Start with the weights at shoulder height and your feet shoulder width apart. Squat down until your thighs are parallel to the floor, then straighten up while pressing the weights directly overhead.

WHY This exercise provides a real cardio challenge because it takes a lot of effort to go from a deep squat to standing up with the weights overhead. Pace yourself and make sure your form is good.

2 REVERSE-GRIP BENT-OVER ROW

HOW Stand tall with chest up and core braced, holding a dumbbell in each hand with palms facing forwards. Bend forwards from your hips, then row the weights up to your sides, leading with your elbows. Lower back to the start.

GET LEAN IN JUST 28 DAYS

WHY Switching to a reverse grip provides a challenge to your biceps as you draw the weights in to your sides. This is useful because that muscle group isnâ&#x20AC;&#x2122;t targeted elsewhere in the workout.

15


CIRCUIT 3 3 ONE-LEG ROMANIAN DEADLIFT

HOW Stand on one leg, holding dumbbells. Bend forward at the hips until you feel a strong stretch in the hamstrings in your standing leg, then straighten back up to complete the rep. Do half the given time on one leg, then switch.

WHY This move challenges your balance and proprioception – your body’s sense of where its different parts are positioned – while firing up your hamstrings. To get an extra benefit, squeeze your glutes at the top of the move.

4 LATERAL RAISE

HOW Stand tall with your chest up and core braced, holding a dumbbell in each hand. Raise the weights out to the sides, leading with your elbows, until they reach shoulder height. Lower them slowly to return to the start.

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WHY If done correctly, this is a highly effective way of adding size and width to your shoulders, putting you on the fast track to a great-looking upper body. Make sure you follow the form guide closely to maximise the benefit.

MEN’S FITNESS


CIRCUIT 3 SUPERMOVE BEGINNER SIDE TO SIDE PRESS-UP

Select the move for your level and do as many reps as you can in 60sec.

Get in a press-up position with your hands slightly wider than normal. Lower to the bottom of the move, then shift your body to just above one hand, then over to the other. On the next rep, go to the other side first.

INTERMEDIATE SPIDER-MAN PRESS-UP Get into a press-up position. As you lower to the bottom of the move, lift one foot off the floor and raise the knee to your elbow. Press back up, placing your foot back on the floor. Repeat on the other side.

ADVANCED DIVEBOMBER PRESS-UP Start in a press-up position, then raise your hips and bend your elbows. Lower your head and chest down and forwards, moving your torso in a smooth arc so you end up with you head and chest raised. Reverse the movement to return to the start position.

GET LEAN IN JUST 28 DAYS

17


CIRCUIT 4

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MENâ&#x20AC;&#x2122;S FITNESS


CIRCUIT 4 1 LUNGE PRESS

HOW Holding dumbbells at shoulder height, lunge forwards so that your front knee is over your front ankle. As you lunge, press the weights directly overhead, making sure they go up and not forwards. Alternate sides.

Do each move for 40sec then rest for 2min between rounds. Do 5 rounds.

WHY This move is a great co-ordination challenge and also a test of your shoulder mobility. If yours is poor, youâ&#x20AC;&#x2122;ll find you hunch as you press and push the weights forwards.

2 RENEGADE ROW

HOW Start in a press-up position, holding a dumbbell in each hand. Keeping your core braced, row your right hand up, leading with your elbow, then lower it back to the floor. Alternate sides with each rep.

GET LEAN IN JUST 28 DAYS

WHY As before, it works your back muscles while challenging your stabilisers. For an extra challenge, itâ&#x20AC;&#x2122;s even tougher on rounded dumbbells.

19


CIRCUIT 4 3 PRESS-UP

HOW Start in the press-up position with hands directly underneath your shoulders, your core and glutes braced, and feet together. Bend your elbows to lower your chest to the floor, then press back up powerfully to return to the start.

WHY Press-ups offer a safe and effective way of working your chest muscles hard, but only if you do them correctly. Concentrate on the quality of the movement, rather than bashing out lots of “junk” reps.

4 REVERSE FLYE

HOW Leaning forwards at the hips with a weight in each hand, keep your back flat and bring the weights upwards as if you were spreading your wings, aiming to bring your shoulder blades together at the top of the move.

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WHY This move targets your rear delts, while building stability through your shoulder region and rotator cuffs. It’s more important to focus on the quality of muscle contraction than to churn out more reps by swinging the weights around.

MEN’S FITNESS


CIRCUIT 4 SUPERMOVE BEGINNER LUNGE

Select the move for your level and do as many reps as you can in 60sec.

Stand with your chest up and core braced, holding a dumbbell in each hand. Take a step forward and lower until both knees are bent 90°. Push back off your front foot to return to the start. Repeat, leading with your other leg. Alternate sides.

INTERMEDIATE REVERSE LUNGE Stand with your chest up and core braced, holding a dumbbell in each hand. Take a step backwards and lower until both knees are bent 90°. Push back off your back foot to return to the start. Repeat, leading with your other leg. Alternate sides.

ADVANCED LUNGE JUMP Starting from a lunge position, drive up into a jump, switching legs in the air and landing in a lunge on the other side. Try to absorb the impact of the jump as you land and go seamlessly from one rep to another.

GET LEAN IN JUST 28 DAYS

21


Do exercises 1-4 for 40sec, then do the supermove for 60sec.

Week 1 performance

Recordyourrepstogiveyourselfatargetfornexttime

CIRCUIT 1 EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl 2 Bent-over row 3 Romanian deadlift 4 Overhead press 5 SUPERMOVE

CIRCUIT 2 EXERCISE

1 Lunge curl 2 Renegade row 3 Press-up 4 Wide overhead press 5 SUPERMOVE

CIRCUIT 3 EXERCISE

1 Squat press 2 Reverse-grip bent-over row 3 One-leg Romanian deadlift 4 Lateral raise 5 SUPERMOVE

CIRCUIT 4 EXERCISE

1 Lunge press 2 Renegade row 3 Press-up 4 Reverse flye 5 SUPERMOVE

22

MENâ&#x20AC;&#x2122;S FITNESS


WORKOUT LOG Do exercises 1-4 for 40sec, then do the supermove for 60sec.

Week 2 performance Seeifyoubeatyourpreviousweekâ&#x20AC;&#x2122;sscore

CIRCUIT 1 EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl 2 Bent-over row 3 Romanian deadlift 4 Overhead press 5 SUPERMOVE

CIRCUIT 2 EXERCISE

1 Lunge curl 2 Renegade row 3 Press-up 4 Wide overhead press 5 SUPERMOVE

CIRCUIT 3 EXERCISE

1 Squat press 2 Reverse-grip bent-over row 3 One-leg Romanian deadlift 4 Lateral raise 5 SUPERMOVE

CIRCUIT 4 EXERCISE

1 Lunge press 2 Renegade row 3 Press-up 4 Reverse flye 5 SUPERMOVE GET LEAN IN JUST 28 DAYS

23


Do exercises 1-4 for 50sec, then do the supermove for 60sec.

Week 3 performance

Thetimeincreasesto50secperexerciseinthisweek

CIRCUIT 1 EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl 2 Bent-over row 3 Romanian deadlift 4 Overhead press 5 SUPERMOVE

CIRCUIT 2 EXERCISE

1 Lunge curl 2 Renegade row 3 Press-up 4 Wide overhead press 5 SUPERMOVE

CIRCUIT 3 EXERCISE

1 Squat press 2 Reverse-grip bent-over row 3 One-leg Romanian deadlift 4 Lateral raise 5 SUPERMOVE

CIRCUIT 4 EXERCISE

1 Lunge press 2 Renegade row 3 Press-up 4 Reverse flye 5 SUPERMOVE

24

MENâ&#x20AC;&#x2122;S FITNESS


WORKOUT LOG Do exercises 1-4 for 50sec, then do the supermove for 60sec.

Week 4 performance Youshouldbepostingyourbestscoresyet

CIRCUIT 1 EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl 2 Bent-over row 3 Romanian deadlift 4 Overhead press 5 SUPERMOVE

CIRCUIT 2 EXERCISE

1 Lunge curl 2 Renegade row 3 Press-up 4 Wide overhead press 5 SUPERMOVE

CIRCUIT 3 EXERCISE

1 Squat press 2 Reverse-grip bent-over row 3 One-leg Romanian deadlift 4 Lateral raise 5 SUPERMOVE

CIRCUIT 4 EXERCISE

1 Lunge press 2 Renegade row 3 Press-up 4 Reverse flye 5 SUPERMOVE GET LEAN IN JUST 28 DAYS

25


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MENâ&#x20AC;&#x2122;S FITNESS


NUTRITION

Losefatwithfood

Followournutritionadvicetoshrinkyourbelly

Here’s the reality: it doesn’t matter how hard you train in the gym if you don’t put the same time, effort and focus into what you do in the kitchen. The old saying that “you can’t out-train a bad diet” is something of a cliché, but like all clichés it’s rooted in truth. And if you want to make big changes to how you look with your shirt off – and as quickly as possible – then you need to start thinking more about mealtimes. Here’s our expert advice on how you can start to eat smarter and torch body fat faster.

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NUTRITION

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When following this training plan breakfast is the most important meal of your day because what you eat first thing helps dictate better eating habits until bedtime. A breakfast made from lean protein, healthy fats and fibre - think eggs, bacon, and yes, some green vegetables - provides a sustained release of energy, so hunger won’t hit before lunch.

Swapping a pre-packed sandwich and crisps for a big bowl of green leaves, mixed veg and chicken, tuna or another quality protein will help shrink your belly fast. A lunch like this will provide muscle-building protein, more stomach-filling fibre to ward off cravings, and an abundance of vitamins and minerals to keep your fat-torching mission on track.

Your final meal of the day needs to be high in protein, especially if you’ve just worked out to help the repair of your damaged muscles. Baked salmon, grilled steak or chicken breasts on top of a pile of grilled or roasted veg will provide all your body needs. Add avocado or home-made hummus for some healthy fats to allow your body to better absorb certain vitamins.

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To lose belly fat quickly you need to be smart with your carbs. A small amount of certain carbs, like sweet potato or wholegrain rice, with dinner after training can aid recovery and help you get to sleep quicker. But the sugars and processed carbs found in chocolate, cakes, biscuits and sodas should be avoided if you want to burn fat and not gain it.

Being hydrated is crucial to getting lean quickly because if your body is struggling with the mental and physical problems of dehydration, it doesn’t have the resources or inclination to burn fat. Aim to drink at least three litres of water a day - carry a big bottle with you and sip frequently - and drink more on training days to ensure you stay hydrated.

To burn fat you need to be in a calorie deficit (expending more than you take in) so inevitably you will feel hungry at times. Nutrient-dense snacks - nuts, natural yogurt, beef jerky - will fill you up and top up your intake of protein, healthy fats, vitamins and minerals. Avoid high-sugar nutrientlight snacks, and watch your belly melt away.

FUEL FOR THE DAY AHEAD

BE CLEVER WITH CARBS

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SWAP SARNIES FOR SALAD

DRINK LIKE A FISH

REFUEL DURING DINNER

PICK THE RIGHT SNACKS


GET HARD

! S B A r belly Swap yo-upack! for a six

BUILD MUSCLE ATHOME

+

Yournewfour-weekplanfor gettingbigwithoutthegym Addsizetoyourarms,chest andshoulders Bonustipson eatingforsize M A G A Z I N E


FREE

with the February 2017 issue of Men’s Fitness

Addlean musclefast Withthisplanyou’rejust fourweeksawayfrom yourbesteverbody Photography Danny Bird, iStock Model Shaun Stafford

BUILD MUSCLE AT HOME

Have you ever wanted to build a new body with wider shoulders, a broad chest, big biceps and triceps and a well-defined set of abs? Of course you have – but the chances are that, despite your best efforts, you’ve never been 100% happy with the results. Don’t worry, though, because you now hold in your hands the definitive guide to adding lean muscle mass fast – in fact, it’ll enable you to build a strong, impressive physique in just four weeks. In short, follow this plan faithfully and in less than a month you’ll be well on the way to your best ever body. Turn the page to find the four-week plan and our explanation of how it works. Follow the workouts in order – the only kit you need is a pair of dumbbells – and stick to the instructions. After that, there’s all the advice you need on how to eat smarter to add muscle faster.

3


INTRODUCTION

Howtheplanworks

Here’sthetheorybehindyourfour-weekmuscleplan

1

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This four-week plan includes four workouts a week. Each of the four hits a different body part. Workout 1 each week targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The bodypart workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. The first three workouts each week hit two different muscle groups, so that while one body part is working, the other recovers, allowing you to keep the intensity level high and lift the heaviest weight possible with good form to stimulate the maximum amount of muscle growth.

All four weekly sessions comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. In a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. Once all the sets and reps of the first superset are completed, you move on to the second superset and so on. This approach is fantastic for building muscle faster because supersets maximise both the intensity and the quality of your sets. And the harder you can push your muscles in the gym, the more damage gets done to muscle tissue, which is then rebuilt bigger and stronger when you recover.

At the top of each exercise breakdown for the first week are details about each move, including sets, rest, tempo and rest (for weeks two, three and four this information is listed in tables). It is imperative you stick exactly to these workout variables because this plan has been designed to provide a progressively challenging workout so you can add the maximum amount of muscle tissue in four weeks. For example, in week one you’ll do four sets of ten reps per move, which increases to four sets of 12 in week two. In weeks three and four you’ll do five sets of ten and 12 reps respectively, so every week is harder than the previous week.

BODY PART SPLITS

4

WORKOUT STRUCTURE

WORKOUT VARIABLES


WEEK 1 WORKOUT 1

CHEST + BACK

6

MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 1 1A FLOOR PRESS

SETS 4 REPS 10 REST 0SEC TEMPO 2010

TEMPO 2010 = 2sec to lower, 0sec pause at the bottom, 1sec to lift, 0sec pause at the top

HOW Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Lower the weights towards your chest, then press them back up powerfully to return to the start.

1B HAMMER BENT-OVER ROW

HOW Hold a dumbbell in each hand with palms facing each other. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Lower the weights back to the start under control.

BUILD MUSCLE AT HOME

WHY Lying on the floor puts you in a stable position so you can attempt to go quite heavy with this move. The range of motion is shorter than a bench press, so focus on contracting the chest muscles being targeted. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This move hits the major muscles of your upper back, while your lower back gets worked to keep your torso upright. Using a hammer grip also hits your forearms and improves grip strength.

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WEEK 1 WORKOUT 1 2A DUMBBELL PRESS-UP

HOW Get into position with your feet together and hands holding dumbbells shoulder-width apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

2B REVERSE FLYE

HOW Bend forwards from the hips with a light dumbbell in each hand, palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower them back to the start.

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SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY You might think press-ups are easy, but they are still a useful chest-building move â&#x20AC;&#x201C; especially when you factor in the instability of the weights to work your chest, as well as your core, harder. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This move looks a lot harder than it is, and it works wonders for your upper back and rear shoulders. Start with light weights and master the movement pattern to maximise muscle gain and minimise the risk of injury.

MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 1 3A WIDE DUMBBELL PRESS-UP

HOW Get into position with your feet together and hands holding dumbbells wide apart. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

3B RENEGADE ROW

HOW Get into position with your feet together and hands holding dumbbells shoulderwidth apart. Brace your core so your body is straight from head to heels. Row the weight up, leading with your elbow. Alternate arms.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY Placing your hands in a wider position reduces the involvement of your triceps and shoulders, so your chest has to do more of the hard work to lift and lower your torso.

SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It works your upper back one side at a time so you can fully engage each of the muscles, as well as recruiting your core and shoulder joints to keep your body stable.

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WEEK 1 WORKOUT 2

ARMS

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MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 2 1A BICEPS CURL

HOW Stand with dumbbells by your sides and palms facing forwards. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

1B TRICEPS EXTENSION

HOW Stand tall, holding a dumbbell over your head with one hand and arm straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start. Do all the reps with one arm and then switch and repeat.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY Itâ&#x20AC;&#x2122;s the classic biceps lift for good reason: performing this move perfectly is one of the fastest ways to add size to your biceps. Just keep your reps controlled to avoid swinging the dumbbells up and down. SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY Working one arm at a time allows you to focus on making your triceps work hard to keep the dumbbell under complete control throughout the lift and lower, while your core must be engaged to keep your torso upright.

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WEEK 1 WORKOUT 2 2A HAMMER CURL

HOW Stand with dumbbells by your sides and palms facing each other. Keeping your elbows tucked in to your sides, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

2B TRICEPS KICK-BACK

HOW Lean forwards from your hips, keeping your back straight and arm bent, holding a dumbbell in each hand. Raise the weights behind you until your arms are straight, then lower them back to the start.

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SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY The key to making this an effective triceps-building move is to make sure you fully contract the working muscle as you straighten your arm, and then to lower the dumbbell back to the start position under full control.

MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 2 3A SPIDER CURL

HOW Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited.

3B NARROW DUMBBELL PRESS-UP

HOW Get into position with your feet together and hands holding dumbbells that are touching. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso.

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WEEK 1 WORKOUT 3

LEGS + ABS

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MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 3 1A SQUAT

SETS 4 REPS 10 REST 0SEC TEMPO 2010

HOW Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, squat down as deep as you can. Push back up through your heels to return to the start position.

1B WOODCHOP

HOW Stand holding a dumbbell in both hands to one side. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Reverse the movement. Do all the reps then switch sides.

BUILD MUSCLE AT HOME

WHY It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back.

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WEEK 1 WORKOUT 3 2A LUNGE

HOW Stand with a dumbbell in each hand. With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. Do all the reps with one leg, then switch.

2B HALO

HOW Stand tall holding a dumbbell in both hands in front of your face. Raise it and move it around your head in a clockwise direction. Do all the reps, then repeat in an anti-clockwise direction.

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SETS 4 REPS 10 EACH SIDE REST 0SEC TEMPO 2010

WHY The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.

MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 3 3A GOBLET SQUAT

HOW Stand tall holding one end of a dumbbell with both hands. Squat down, keeping your back straight and core braced, until the weight almost touches the group. Stand back up to return to the start.

3B CRUNCH

HOW Lie flat on the floor, holding a dumbbell across your chest. Engage your abs, then raise your torso off the floor. Squeeze your abs at the top, then lower yourself slowly and under control.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.

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WEEK 1 WORKOUT 4

SHOULDERS

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MENâ&#x20AC;&#x2122;S FITNESS


WEEK 1 WORKOUT 4 1A OVERHEAD PRESS

HOW Stand tall holding a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

1B LATERAL RAISE

HOW Stand with dumbbells by your sides and palms facing each other. Lean forward slightly, then raise the weights to the sides, leading with your elbows. Slowly lower them back to the start under control.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This is a fantastic move for hitting your side delts â&#x20AC;&#x201C; the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso.

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WEEK 1 WORKOUT 4 2A ARNOLD PRESS

HOW Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.

2B UPRIGHT ROW

HOW Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and leading with your elbows, row the weights up until your hands reach chin height. Lower back to the start.

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SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY Building bigger shoulders means you also need to work your traps, which is what this lift does brilliantly. Don’t go too heavy at first – it’s better to perform quality reps than max-weight ones – and never jerk the weights up and down.

MEN’S FITNESS


WEEK 1 WORKOUT 4 3A FRONT RAISE

HOW Stand tall holding a pair of dumbbells in front of your body with straight arms. Keeping your chest up and arms straight, raise the weights in front of you to shoulder hit. Lower back to the start.

3B SHRUG

HOW Stand tall holding a dumbbell in each hand with straight arms. Keeping your chest up, core braced and arms straight, shrug your shoulders. Pause at the top, then lower the weights back to the start.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY This lift hits the front of your shoulders predominantly and, as with all shoulder moves, make sure you are controlling the weight at all times – it should never be controlling you. You can’t add muscle if you’re injured. SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY It’s another great move for bigger traps, and the best thing about this move is that you can go heavy because its range of motion is so short. Keep everything tight and shrug the weights up powerfully to make it more effective.

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Makeprogressfaster

Followtheweeklyworkoutchangestoaddmoremuscle The only way to keep making fast progress when you’re aiming to add lean muscle mass is to follow a progressive training plan that keeps challenging your body in new ways each week. That’s the key to keeping your muscles out of their comfort zone and working as hard as possible so your body has no choice but to keep building back your damaged muscle fibres bigger and stronger. As such, week two of this plan follows week one with the same moves but with an additional two reps per set for every exercise to increase your training

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volume. In week three the number of reps drops back down to ten but the number of sets goes up to five. In week four you’ll do five sets with an increase to 12 reps per set. What’s more, in weeks three and four the tempo (the time it takes to do the lifting and lowering for each rep) changes to make the exercises more challenging, so your target muscles experience more time under tension and workload. It’s this extra increase in muscular damage that will help you add lean muscle mass faster than you ever have before.

MEN’S FITNESS


WEEK 2 WORKOUTS

Week 2 WORKOUT 1: CHEST AND BACK SETS

REPS

REST

TEMPO

1a Floor press

4

12

0sec

2010

1b Hammer bent-over row

4

12

60sec

2010

2a Dumbbell press-up

4

12

0sec

2010

2b Reverse flye

4

12

60sec

2010

3a Wide dumbbell press-up

4

12

0sec

2010

3b Renegade row

4

12 each side

60sec

2010

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2: ARMS EXERCISE 1a Biceps curl

4

12

0sec

2010

1b Triceps extension

4

12 each side

60sec

2010

2a Hammer curl

4

12

0sec

2010

2b Triceps kick-back

4

12 each side

60sec

2010

3a Spider curl

4

12

0sec

2010

3b Narrow dumbbell press-up

4

12

60sec

2010

WORKOUT 3: LEGS AND ABS EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

4

12

0sec

2010

1b Woodchop

4

12 each side

60sec

2010

2a Lunge

4

12 each side

0sec

2010

2b Halo

4

12 each side

60sec

2010

3a Goblet squat

4

12 each side

0sec

2010

3b Crunch

4

12

60sec

2010

SETS

REPS

REST

TEMPO

1a Overhead press

4

12

0sec

2010

1b Lateral raise

4

12

60sec

2010

2a Arnold press

4

12

0sec

2010

2b Upright row

4

12

60sec

2010

3a Front raise

4

12

0sec

2010

3b Shrug

4

12

60sec

2010

WORKOUT 4: SHOULDERS EXERCISE

BUILD MUSCLE AT HOME

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WEEK 3 WORKOUTS

Week 3 WORKOUT 1 SETS

REPS

REST

TEMPO

1a Floor press

5

10

0sec

2010

1b Hammer bent-over row

5

10

60sec

2011

2a Dumbbell press-up

5

10

0sec

3010

2b Reverse flye

5

10

60sec

2011

3a Wide dumbbell press-up

5

10

0sec

3010

3b Renegade row

5

10 each side

60sec

2011

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2 EXERCISE 1a Biceps curl

5

10

0sec

2011

1b Triceps extension

5

10 each side

60sec

2011

2a Hammer curl

5

10

0sec

2011

2b Triceps kick-back

5

10 each side

60sec

2011

3a Spider curl

5

10

0sec

2011

3b Narrow dumbbell press-up

5

10

60sec

2010

EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

5

10

0sec

3010

1b Woodchop

5

10 each side

60sec

1111

2a Lunge

5

10 each side

0sec

3010

2b Halo

5

10 each side

60sec

1111

3a Goblet squat

5

10 each side

0sec

3010

3b Crunch

5

10

60sec

2011

SETS

REPS

REST

TEMPO

1a Overhead press

5

10

0sec

3010

1b Lateral raise

5

10

60sec

2011

2a Arnold press

5

10

0sec

3010

2b Upright row

5

10

60sec

2011

3a Front raise

5

10

0sec

2011

3b Shrug

5

10

60sec

2111

WORKOUT 3

WORKOUT 4 EXERCISE

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MENâ&#x20AC;&#x2122;S FITNESS


WEEK 4 WORKOUTS

Week 4 WORKOUT 1 SETS

REPS

REST

TEMPO

1a Floor press

5

12

0sec

2010

1b Hammer bent-over row

5

12

60sec

2011

2a Dumbbell press-up

5

12

0sec

3010

2b Reverse flye

5

12

60sec

2011

3a Wide dumbbell press-up

5

12

0sec

3010

3b Renegade row

5

12 each side

60sec

2011

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2 EXERCISE 1a Biceps curl

5

12

0sec

2011

1b Triceps extension

5

12 each side

60sec

2011

2a Hammer curl

5

12

0sec

2011

2b Triceps kick-back

5

12 each side

60sec

2011

3a Spider curl

5

12

0sec

2011

3b Narrow dumbbell press-up

5

12

60sec

2010

EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

5

12

0sec

3010

1b Woodchop

5

12 each side

60sec

1111

2a Lunge

5

12 each side

0sec

3010

2b Halo

5

12 each side

60sec

1111

3a Goblet squat

5

12 each side

0sec

3010

3b Crunch

5

12

60sec

2011

SETS

REPS

REST

TEMPO

1a Overhead press

5

12

0sec

3010

1b Lateral raise

5

12

60sec

2011

2a Arnold press

5

12

0sec

3010

2b Upright row

5

12

60sec

2011

3a Front raise

5

12

0sec

2011

3b Shrug

5

12

60sec

2111

WORKOUT 3

WORKOUT 4 EXERCISE

BUILD MUSCLE AT HOME

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MENâ&#x20AC;&#x2122;S FITNESS


NUTRITION

Eatformuscle

Addleanmusclefasterbyeatingsmarter

Better and more muscular bodies might be finished in the gym (or the garage if you’re following this plan at home) but, make no mistake, they are built in the kitchen. To transform your body quickly and successfully it’s crucial to feed your muscles with all the essential nutrients they need - especially protein - to grow back bigger and stronger. For detailed muscle-building meal plans, follow Men’s Fitness online – but for the basics, turn the page to read our six tips on how you can eat smarter and turn your body into a 24-hour muscle-building machine.

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NUTRITION

1

2

3

If you don’t eat enough quality protein – from meat, fish and eggs – don’t be surprised if you don’t add lean muscle mass as quickly as you’d like. The training programme in this guide is designed to damage muscle fibres, which can then be repaired to build bigger and stronger muscles – but without enough protein this won’t happen.

Breakfast is the most important meal when trying to build muscle. A high-protein breakfast that includes quality fats - eggs and avocado, say - gives your body the nutrients it needs to build new muscle during the day. You need to be in a calorie surplus from quality produce to build muscle, so don’t go hungry and eat more of what you need.

Every meal you eat needs to contain at least a fist-sized serving of protein - it’s the only way to get enough musclebuilding amino acids into your system where they can be drip-fed into your muscles. If you can, buy organic and grassfed produce because it contains more vitamins, minerals and omega 3 fatty acids, which will also help you burn fat.

4

5

6

To build lean muscle as fast as possible it’s a good idea to start snacking smarter so that your body always has enough high-quality energy coming in and can put it to the most effective use. Nutrient-dense snacks (nuts, natural yogurt, boiled eggs) will help to keep you feeling full and increase your intake of protein, healthy fats, vitamins and minerals.

Dehydration is a leading cause of poor mental and physical performance, both of which you want to avoid if you’re going to stay focused, motivated and in shape to accelerate your lean muscle mass gains. Always carry a large bottle of water around with you and sip from it frequently throughout the day to keep hydrated at all times.

Sports nutrition supplements aren’t essential to your success - if you eat a varied and balanced diet of quality protein and plenty of veg, you’ll be able to change your body for the better. That said, a post-session protein shake can help your hit your daily protein target and initiate the recovery process faster. Creatine and BCAAs can also prove helpful.

EAT MORE PROTEIN

SNACK SMARTER

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BREAKFAST LIKE A KING

NEVER GO THIRSTY

MAKE MORE MUSCLE MEALS

THE SUPP SOLUTION



Men's Fitness - Feb 2017