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CONTENTS June 2018

p46

Cover photography Glen Burrows Model James Dunmore@Models1 Styling Lee Holden

4 | June 2018

Updates

Perfect Fit

p11

All hands on deck Why nailing a handstand’s not just for show-offs

p27

Frank goodness Get inspired by one of British sport’s most beloved heroes

p12

Work wonders Want to be more productive? Sort your desk out

p28

Win the tee cup Look cooler than all your friends with one of these stylish T-shirts

p15

Feel it in your bones The best way to boost your sense of well-being is the oldest one of all

p30

Knee bother You’ve worked hard on your legs – right? – so it’s time to display them

p17

Terrain check How to vary your running surfaces for more speed and efficiency

p33

Court case Serve in style this summer with our pick of the best tennis gear

p22

About face Steve Backshall on why he’s determined to conquer the Eiger

p36

Keeping up appearances The usual array of expert grooming tips to make you look your very best


p66

p80

p76 p21

Features p38

p46

Ahead of his climb El Capitan in Yosemite is a daunting ascent however you look at it – but without ropes, it’s nearly impossible. Unless you’re Alex Honnold Three men in a boat Or on a sled, or a bicycle… MF talks adventure with Ben Saunders, Dave Cornthwaite and Alastair Humphreys

p54

Take a stand MF went the Caribbean (of our own accord) to hit the Dragon World Paddleboarding Championships

p60

Star trek How TV’s James Dunmore is preparing to take on Kilimanjaro

Fuel p65

Drink to your health There’s a delicious beverage that will keep you in tip-top health in small amounts. You’re going to like this

p66

Gone to seed Pomegranate is the not-so-secret ingredient that makes this chicken salad tangy and nutritious

p68

p70

Verve agents Seven smart ways to beat sluggishness and make sure you feel energetic all day long Ferment rebellion Fancy some good bacteria? These foods and drinks could revolutionise your gut health

p36

Trainer p76

Forever rung Do this two-move ladder session and you’ll torch calories for ages

p78

Dead cert Follow these form tips for a classic move to build all-over muscle

p84

Win the arms race Five ways to work your biceps and triceps more effectively

p90

Splitting headache? Let us solve your training-schedule difficulties with this simple guide

p97

Project shred Our all-new four-week workout that’ll see you transform your body June 2018 | 5


NEW ICE CREAM

IMPOSSIBLE

POSSIBLE LOWER CALORIES* | HIGH IN PROTEIN | BIG ON TASTE


Photography Glen Burrows

Our new special workout section will pack on lean muscle all over your body and strip away surplus body fat to transform your physique in just four weeks

Buildyour bestbody

Makingbigchangestoyourphysiqueinjust28 daysistough,butit’sneverbeeneasierthanks toournewspecialbodytransformationworkout thatwillpackonmuscleandstripawayfat

It’s a common saying in gyms everywhere: summer bodies are built in winter. If you, like many others, spent most of the first quarter of this year simply trying to stay warm instead of laying the foundations for a bigger, stronger and leaner body, you might be worried that you’ve missed your window for getting into the shape of your life for this summer. Luckily for you, there’s still plenty of time for you to transform your physique and build your best ever body. That’s thanks to our new no-nonsense muscle-building and fat-torching training plan, comprising 16 workouts over 28 days. We’ve detailed all you need to know about how to train and eat to make massive changes to how you look and feel with your shirt off, so turn to p97 to kick

off your better-body journey and start making major changes to your physique today. And with the weather changing for the better (finally), it’s the perfect time to plan some outdoor adventures to test your gymhoned fitness and make some memories. Our adventure special contains advice and insight from some of the world’s best-known adrenaline junkies to help you make the most of the great outdoors (from p46).

JoeWarner,editorialdirector @JoeWarnerUK June 2018 | 7


Instantfittips

Issue 217

June 2018

Subscribe to MF and get 5 issues for £5 plus a Myprotein Endurance bundle – FREE! Call 0844 844 0081 or go to p24 For overseas subscriptions information call +44 (0) 1795 592916 Already a subscriber? Renew your subscription or change your details at subsinfo.co.uk

Here’sourtopfourquick-hitinsightsfromthepagesofthismonth’sissue

MEN’S FITNESS Dennis Publishing Ltd, 31-32 Alfred Place, London WC1E 7DP EDITORIAL Editorial Director Joe Warner Managing Editor Chris Miller Editor-At-Large Joel Snape Photography Director Glen Burrows Fashion Editor Gary Kingsnorth Thanks this issue Ash Gibson (creative consultant), Ian Ferguson (design) Editor-In-Chief Jon Lipsey Staff email firstname@ilmedia.co.uk Work experience enquiries joe@ilmedia.co.uk Editorial postal address 1 Alfred Place, London WC1E 7EB DIGITAL Website Editor Jon Shannon (coachmag.co.uk) jonathan_shannon@dennis.co.uk ADVERTISING Advertising Manager Carly Activille 020 3890 3785

Account Manager Rebecca New 020 3890 3784 Senior Sales Executive Eunice Olaye 020 3890 3734 Creative Solutions

Photography iStock

Project Manager Avril Donnelly 020 3890 4012 Creative Solutions Project Co-ordinator Natalie Jaaskelainen 020 3890 3830 Northern Representative Steph Binns 01423 569553 Fax 01423 709319 Managing Director Julian Lloyd-Evans

p65

MARKETING PR and Comms Director Jerina Hardy 020 7907 6607 PRODUCTION Production Manager Lewis Small 020 3890 3715

1Boostbrainpower with…booze?

2Getaworkout inthebedroom

3Settherecord straighttoaddsize

4Switchdrinksto losebellyfatfaster

A headache is par for the course after too many beers, but believe it or not booze can actually improve your brain health by enhancing the process responsible for clearing toxins. There’s a catch, though… Find out more p65

A satisfying gym session can make you feel good, but for a slightly more fun way to boost your mood – and for up to 24 hours no less – a session between the sheets can’t be beaten. And there are more benefits. Besides the obvious. Find out more p15

The only way to build a better body is to follow a progressive training plan. So without recording your workouts, you’re going to be clueless when wanting to move forward. But keeping a training diary is easy – if you know how. Find out more p86

Think you can’t get through your morning without coffee? We bet you can – and to motivate you to try it, there’s a brew you can swap it for that encourages the production of fat-burning bacteria in your body. Find out more p114

8 | June 2018

Newstrade Manager James Mangan 020 7396 8042 Lifestyle Direct Marketing Manager Sam Pashley 020 7907 6541 Acting Syndication Ryan Chambers 020 7907 6133 Sales Manager

ryan_chambers@dennis.co.uk

Senior Licensing Carlotta Serantoni 020 7907 6550 Manager

carlotta_serantoni@dennis.co.uk MANAGEMENT

Publisher Dharmesh Mistry 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 3890 3998 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 William Gibbons. Distributed by Seymour Distribution, 2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. © Copyright 2017 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.

TALK TO US ON… For our digital issue search iTunes for Men’s Fitness UK magazine

SUBSCRIPTIONS/NEWSTRADE Newstrade Director David Barker 020 7907 6489

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.

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INTRODUCING OUTDOOR AT WIGGLE.CO.UK


Updates

06 18

What matters now

Handstandfor yourheadspace

Goingupsidedowncomes withbrain-boostingbenefits

INSTANT TIP One stealth benefit of practising your freestanding inversions? Using the muscles of your fingers to keep your balance improves grip – meaning bigger forearms, and a more impressive handshake when you haven’t got space for your preferred party trick

Photography iStock

Could it be the blood rushing to your head? Actually, it’s unclear how the process works, but practising handstands has more benefits than simply upping your partytrick game, according to recent research. Volunteers who included a “balance” component in an exercise programme – as opposed to just training normally – saw improvements in spatial cognition and memory, suggesting a link between neuroplasticity and proprioception (your body’s sense of where its parts are in relation to each other). Meanwhile, aerobic exercise has proven benefits relating to cognitive power. So for the full effect, mix your handstand sessions with some higherintensity exercise, like ten sets of pull-ups, press-ups and squats: start with two, five and ten respectively, and work your way up.

June 2018 | 11


Updates | Work

INSTANT TIPi

No need to go ultraminimalist just yet: desk clutter can hamper productivity but improve creativity, studies suggest

Spendsome timeatthebar

Rethink yourdesk

What’sessential,and whatbelongsinthebin?

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If you can keep it alive, of course. Research suggests that keeping a plant at your desk can boost well-being at work, while being around the colour green can improve creativity. If you’re looking for something low-maintenance that will grow with minimal light, think peace lily or philodendron – they’ll also offer you more of a screen from snack-hoovering colleagues.

Unless there’s a pressing need for you to have it to hand, file it – it’ll only distract you, and research published by the American Psychological Association suggests that “task switching”, or rapidly shuffling from one job to another, can make you up to 40% less efficient. If you’ve got several projects on, break up your time into 30- to 60-minute chunks so you work on one thing, then another.

Feeling stressed? A to-do list will work: willpower researcher Roy Baumeister reports that simply writing down goals can reduce the cognitive stress of unfinished tasks. Keep it short, but focused: “emails” or “pitches” isn’t effective, but to-do lists that focus on concrete, achievable tasks to tick off will allow you to ride the momentum of a few easilyachieved tasks and stay productive throughout the day.

Yes, it’s OK to be the only one in the morning meeting who doesn’t haul in a shiny MacBook Pro. In a 2016 study published in Psychological Science, researchers found that test subjects retained material better when they took notes by hand – probably because they were more likely to summarise and paraphrase than try to get everything down verbatim. By “encoding”, you’ll actually remember what was said.

Photography iStock

KEEP THE GREENERY

12 | June 2018

LOSE YOUR ‘STUFF’ PILE

KEEP POST IT NOTES

Dark chocolate is a wellknown winner for fat loss, since it prompts fullness faster than other varieties, among other fat-burning benefits. But there’s new evidence that it can also help your gains: in a 2018 study in the journal Sports Medicine, researchers found that cocoa flavanols have anti-inflammatory properties and can improve vascular function, reducing oxidative stress and improving fat utilisation. It won’t improve performance, but early indicators are that a square could have a host of benefits that aren’t instantly visible. Just don’t eat the whole bar.

LOSE THE LAPTOP

2.4%

The increase in voluntary muscle activation volunteers gained by lifting 80% of their max instead of 30% when both groups went to failure, in a recent University of Nebraska study. The heavy-lifting group also needed less muscle activation to lift exactly the same way in a supplementary test, suggesting that the nearmax weights improved their lifting efficiency. The lesson? Go heavy - at least occasionally.


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Updates | Health

Findmeaning inthebedroom Addmusselnow

Photography iStock

Whenitcomestoleangains,molluscs(and crustaceans)areyoursecretweapon Shellfish

Theeffect

Thescience

Crab

Improves heart health

Most seafood is high in omega 3 fats, but crab combines it with lots of protein and low levels of saturated fat.

Prawns

Support the immune system

B12 and selenium have protective properties and optimise hormone function. Creamy sauces will offset the effects, so stir-fry them with kale and celery.

Mussels

Upgrade brain function

They’re super-high in omega 3s, and also packed with vitamin B12, which is used for nerve signalling and the myelin sheaths that protect your brain’s pathways.

Oysters

Improve mood

They help in the bedroom in more than the traditional way – oysters are high in tyrosine, which helps to regulate stress, and zinc to promote better sleep.

Lobster

Builds muscle

It’s high in lean protein – 150g of meat will get you 30g – and packed with vitamin E, which is key to cell regeneration and repair.

26 How many minutes both men and women prefer to spend on the deed, according to a 2018 survey of almost 4,000 people. And you’re in luck – men in Britain have demonstrated increased staying power with age

Still pondering the great unknowables of life – why we’re here, what our purpose is, what happens when we die? You might be better off just doing the old no-pants-dance, according to research from George Mason University. Volunteers reported that having sex led to increased well-being on all counts for more than 24 hours, including mood and whether they found that day to be “meaningful”. Since a greater sense of meaning was also linked to a longer lifespan in a 2014 study, it’s worth pursuing – but if it’s not quite happening in the bedroom, finding a different purpose (supporting a charity, for instance) might provide similar benefits.

June 2018 | 15


Updates | Training

Timetoquit theroad Mixingupyourrunning surfacesdoesmorethan justbeatboredom

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Don’t rule out flat surfaces: a 2013 study found that athletes who did intervals on level ground made larger VO2 max improvements than those who ran entirely on hills. Off-road when you can – it’ll reduce the impact you take from each step.

Uneven terrain requires you to be more aware with each step, and that’s a good thing. Running on these surfaces can make you stronger by improving the stabilising muscles you use for balance. It’s almost a form of mindfulness.

There’s a reason Rocky did it. Running on sand takes 1.6 times as much energy as staying on a hard surface, according to a study in the Journal Of Experimental Biology. Your body can’t rely on a heelstrike, which forces your calf muscles to push harder.

Kenyan marathoners treat mountain efforts as mental training, but there are physiological benefits – going up, you’ll build leg strength and aerobic capacity, and going down you’ll get eccentric training that gets your legs used to long efforts.

Bundle up and tough it out – you’ll benefit from improved performance, say researchers from St Mary’s University. In a study, participants doing 10Ks in winter conditions did better than those in summer heat – benefiting from a lower heart rate and lower perceived exertion.

You might’ve experimented with it on holiday, but there are tangible benefits to jogging in the deep end. A 2017 study found that it offered enough aerobic stimulus for training, as well as reducing load on the spine. If you’re injured, it’s a good bet.

Photography Getty

Ontheflat… Aimtospring

Need to know “Keep your cadence high,” says Saucony UK athlete and British world championship representative Ieuan Thomas. “Make your ground contact time minimal and try to spring off the ground.”

Ontrails… Bemindful

Need to know ‘If you’re off-road, be wary of loose and unstable terrain,” says Thomas. “Look up and ahead to spot your next foot placement rather than looking directly at the floor.” And watch out for low branches.

Onsand… Keepitshort

Need to know Plan your first run for low tide and run on the packed sand close to the water, advise the study authors – you can always graduate to the softer sand after a couple of practice runs.

Inthehills… Pushharder

Need to know “Fight the urge to lean forwards,” says Thomas. “It’ll reduce your range of motion, bringing down your power output. Drive with your arms – and remember, if you’re on a slope above 15°, walking is actually more efficient.”

Insnow… Slowdown

Need to know Intervals are likely to be too taxing on your respiratory system, especially if you’re breathing hard. Keep it steady, but wrap up and aim for distance.

Inwater… Recover

Need to know Warm up by moving around in the pool, then up the intensity by running in place, driving your knees up as if you were treadmill sprinting. Yeah, best keep this one for quiet times at the pool.

June 2018 | 17


Rebootyourfruit

Updates | Health

Timeyourintakebetterand maximisethebenefits

Photography iStock

Timetotake aseat? Haven’t upgraded to a standing desk yet? Hold on to your chair for a little bit longer. Research published in the journal Ergonomics has linked prolonged standing while working with lower limb pain and deteriorating mental reactions, with test subjects who spent two hours on their feet reporting “significant” discomfort. The upside? Creativity increased slightly, so while lengthy bouts of standing might not be as healthy as advertised, going for a walk every halfhour might help solve difficult problems – as well as improving your health.

3

waystokick thephone habit

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Pairup

Peeltime

Goblue

Getthegrill

Iron from non-meat sources is easier to absorb when paired with vitamin C – so if you’re eating spinach, kale or lentils, an orange slice or handful of berries for pudding can net you up to six times the nutrients. Now that’s a-peeling (sorry).

Time your bananas based on your aims. Unripe ones are high in resistant starch, aiding fullness and fat loss. When ripe, they have more antioxidants, and they’re easier to mash up with an egg for some easy protein pancakes.

Blueberries are worth eating for their high polyphenol content – but what kind you get depends on your prep. Cooking ups phenolic acid but knocks out anthocyanins; both are valuable, so mix up your intake.

For tomatoes, that is. According to a 2012 study, half of a tomato’s lycopene develops in its final stages of ripening – but you’ll make it more bioavailable by heating the fruit. Toss them on the grill, or cook them in sauces.

Sure, the WhatsApp group’s an alluring prospect, but consider the cost: according to a study published in 2017, just having your smartphone in your sightline reduces your available cognitive capacity. Catherine Price, author of How To Break Up With Your Phone, has the template to cut back.

Bepositive

Instead of vowing to cut back, pick an activity you’d like to spend more time on – it’ll switch phone time from a pleasure to a distraction.

Bumpitup

Create a “speed bump” that makes you consider what you’re doing, like wrapping a rubber band around your phone.

Gogrey

Greyscale mode’s a battery-saver buried in your settings - but it’ll also make your phone tedious, so you only use it when you really need to. June 2018 | 19


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Updates | Training

3 productivity enhancers

Changeyourenvironment– andgetmoredone

1

Warmup

In a Finnish study, productivity topped out at 22˚C – though Cornell research suggests that typing errors drop in even warmer climes. Set the thermostat between 22° and 24°.

2

Ringforchanges

Colourshift

Somemovesworkbetterwithlessstability–theseincluded

Photography Danny Bird Illustrations Sudden Impact

Support

This position doesn’t look like much, but it’s tough to hold. Most people start with straight arms held close to their sides, but gymnasts aim to turn their hands out until their palms face forwards, locking out their elbows for better efficiency. Train it with five- to ten-second holds, then graduate to using it during dips – even if you can do ten strict ring dips, you’ll probably struggle to do five with an effective turnout at the top of each rep. It’s also surprisingly tough on your core.

L-sit

The L-sit is the most effective abs move you (probably) aren’t doing. As well as working your core, it’ll improve your shoulder health and also hit your arms. Get into the top support position and bring your legs up parallel to the ground – if even this is too tough, you’ll need to start with your legs bent, or extended one at a time. Work up to ten to 15 seconds on each variation before moving on to the next one, and if your triceps get too tired, try it from the even-tougher dead hang.

Lever

Looks impossible? Surprise: the front lever is just very, very hard. Even five seconds of holding, which would be tough, will tax your core and lower back but also your pulling muscles, making it a potent mass-builder. Start with 30- to 60-second holds on the ground (feet and shoulder blades off the floor), then move up to hanging from the rings and trying to get your back parallel to the floor, with your legs tucked, pulling down on the rings. Now just straighten those legs…

Researchers at New York’s Lighting Research Centre recommend using 460-nanometer blue, which mimics daylight, for better alertness. If sleep is a concern, red increases alertness without affecting melatonin. Pick one, and switch your monitor’s backdrop.

3

Tuneoutchatter

The office hubbub not only lowers productivity: excess noise can cause deskbound slump, according to a Journal Of Psychology study. Get overear headphones to safeguard your cochlea – and listen to something lyric-free.

June 2018 | 21


Backshall says he needs less muscle mass for his upcoming expeditions – it’s more about power-to-weight ratio


GOINGTO EXTREMES

Upgrade | Adventure

LifelongadventurerSteveBackshallongivingupmeat,rollingbackthe yearswithyoga,andhowhe’spreparingforhisbiggestchallengeyet You’re just back from an abortive attempt to climb the North Face of the Eiger. What happened? The Beast From The East happened! The plan was to attempt the North Face, but the weather absolutely hammered us. It was minus 35°C on the face itself with 50km/h winds, which took it to about minus 70°. We gave it a crack but had to move to some mountains further south and west, which weren’t being battered quite as much – but it was still pretty full on! Do you think you’ll try again? Yeah. There are few other places in Europe where you can feel so utterly dominated as when standing in front of the North Face of the Eiger. It’s a mile of steep or over-hanging rock, ice and snow, and remains one of the great mountaineering challenges. To be at the base and look up – well, any climber imagines what it must be like to climb. I’ve had that desire ever since I was a kid, and I’ll be back. Age brings experience, but does that compensate for the loss of strength and fitness you had as a younger man? It’s definitely getting harder! When I hit 40 [Steve is now 45] I really noticed my metabolism slow down and for the first time in my life I had to start watching what I eat. I’ve become vegetarian. Did you find giving up meat difficult? I had started cutting back on my protein intake before becoming vegetarian because I wanted

to lose some muscle mass. Before, half of my calories came from protein sources but for the expeditions I have planned, I don’t need all that muscle. I need to be strong, but it’s more about power-to-weight ratio. What do you do differently now that you didn’t do when younger that has helped you most? My Eureka moment happened when I was training for the Marathon des Sables [in 2005]. I was struggling with joint problems and pain – until I discovered yoga. My mileage doubled and I’ve had no problems since. There are many types of yoga out there, so try out a few varieties and see what works for you. What is the closest you’ve come to death? Diving with crocodiles in Botswana. A big 5m male croc swam straight towards me through the swamp – it was like seeing a dinosaur come at you. It doesn’t matter how big and strong you are: if that croc strikes, it’s over. It’s true what they say – time slows down and your life flashes before your eyes. It was over very quickly – I think the croc was confused – but in that time thousands of thoughts go through your mind. I pushed it too far and I’ve not swum with crocs since. You had a serious fall in 2008. How did that incident change your attitude or outlook? I broke two bones in my back and shattered my ankle. I had 11 operations and it took me a long time to walk again. I think many young men have a tendency to feel invincible, but that was my moment when I realised I was mortal. It made me more

thoughtful, and the risks I now take are always fully calculated. What’s next on your challenge to-do list? I have six different expeditions this year, including mountaineering, climbing, white-water rafting and cave diving, as well as two books to write, my Masters – and we [Steve is married to Olympic champion rower Helen Glover] are having twins. That’s going to be the biggest adventure yet! How do you train for such a wide range of challenges? I get my base level of cardio from cycling and kayaking, and I do a bodyweight exercises, which are critical for power, strength and balance. I work hard to maintain this baseline, then specialise in particular skills based on the next challenge. How do you unwind after a tough expedition? I am terrible at relaxing! Instead I love going on long bike rides or treks where the only thing I think about is what I am doing in that moment. I find it cleansing – like meditation. How do you stay so motivated? People are passionate about things they love, and if I can play just a small part in making them love our planet and the animals with which we share it, then that’s all the motivation I need. Steve Backshall Takes On The Ogre, which sees Backshall set out to climb the North Face of the Eiger, is available on BBC iPlayer

June 2018 | 23


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Perfect Fit

06 18

Succeed in style

Fightback

Lostyourmotivation?Themanbehind thisnewtrainingkitwillinspireyou

Get your workout gear with added inspiration. British sporting icon and former boxing world champion Frank Bruno is the face of Souluxe, a new sportswear line by Matalan that’s designed to keep you going on your fitness journey. Bruno knows how tough it can be to stay physically and mentally healthy. He won the WBC heavyweight championship in 1995, but less than a decade later he was hospitalised with psychological problems and diagnosed with bipolar disorder. “There are 24 hours in a day, so give yourself at least one hour to invest in your body, mind and soul,” Bruno says. Now a successful charity marathon runner and a high-profile spokesperson on mental health issues, Bruno has endorsed the Souluxe collection, which is designed to inspire people to stay active throughout their life. It includes panelled leggings, doublelayer running vests, shorts, T-shirts and showerproof lightweight jackets.

Words Gary Kingsnorth

From £7, matalan.co.uk

June 2018 | 27


Perfect Fit | The Best T-Shirts

Teetime

Releaseyourforearms!Summer’shere

Words Gary Kingsnorth

During the winter, it doesn’t really matter what you’ve got on under all those layers. But as the weather improves, you’ll need a selection of bright, stylish T-shirts to turn heads (and show off your hard-earned physique)

Red T-Just-SL

Yellow Elbow Logo

Rainbow Shark

Cassette Unravelled

Diesel, £45, uk.diesel.com

Sergio Tacchini, £25, sergiotacchini.com

Paul and Shark, £115, paulandshark.co.uk

Original Penguin, £35, originalpenguin.co.uk

Black Artistes

Le Fix Wavy LF Neon Yellow

Antarctic Hawaii

LA Dreams Graphic

Agnès B, £65, agnesb.co.uk

Le Fix, £41, le-fix.com

WeSC, £45, wesc.com

Urban Outfitters, £26, urbanoutfitters.co.uk

Beyond Reality Washed Red

Graphic Slub Los Angeles

Blue California Slogan

Palais Royal Rust

Urban Outfitters, £26, urbanoutfitters.co.uk

Seven For All Mankind, £70, 7forallmankind.co.uk

River Island, £15, riverisland.com

£65, Maison Kitsuné, kitsune.fr

28 | June 2018


Sacré Bleu Crew Necki £35, French Connection, frenchconnection.com


Perfect Fit | The Best Shorts Classic pleated floral print

Words Gary Kingsnorth

ÂŁ89.95, Scotch and Soda, scotch-soda.com

30 | June 2018


Keepitshort

Staycoolwhenitgetstoohotfortrousers You haven’t been skipping leg day, have you? That’s never a good idea – especially when summer’s on the way and you’re about to ditch the jeans in favour of shorts. Here are some of this best styles this season

Lightweight embroidery French Connection, £60, frenchconnection.com

Navy Amsterdam Luke Sport, £45, luke1977.com

Blue Coverack Finisterre, £65, finisterre.com

Green turn-up

Yellow tailored swim

Primark, £12, primark.com

Hemingsworth, £185, studiobritish.com

Coral chino

Camo cargo

Navy cargo

Navy sweat

Red Rugby

Lilac denim

River Island, £25, riverisland.com

Woolrich, £115, woolrich.eu

Remus Uomo, £65, remusuomo.com

Farah, £40, farah.co.uk

Gymphlex, £59, gymphlex.co.uk

Burton, £25, burton.co.uk

June 2018 | 31


Perfect Fit | The Best Tennis Gear

Holdalltheaces

Words Gary Kingsnorth

Gettheedgeoncourtwiththissuperbnewtenniskit

Striped Piqué polo shirt

Court polo shirt

Threadborne Centre Court polo shirt

Lacoste, £80, mrporter.com

Slazenger, £12, store.slazenger.com

Under Armour, £55, underarmour.com

Novak Djokovic Stretch-Shell shorts

80s track jacket

Time shorts

Lacoste, £70, mrporter.com

Diadora, £65, diadora.com

Sergio Tacchini, £40, sergiotacchini.com

Court Impact HB trainers

LT Fit 118 trainers

B-Elite L Perf trainers

K-Swiss, £60, kswiss.com

Lacoste, £85, asos.com

Diadora, £75, diadora.com

June 2018 | 33


r u o l o C ’ n i p p Po ! R E M M U S G N I R FOR SP

Instagram.com/Baselondonshoes

BaseLondon.com


Perfect Fit | Gear

STUFF MF ’spickofthebestnewclothes,kitandproductsfortheactiveman

Canterbury VapoDri First Layer top This performance tee will keep you dry, and cool or warm depending on the conditions. £29.40, canterbury.co.uk

Nike Free X Metcon trainer The flexibility of the Free range and the stability of Metcon makes for a high-spec trainer. £105, dwsports.com

2XU ICE X compression tights Improve performance, lower the risk of injury and speed up recovery in these leggings. £90, 2xu.com/uk

Timex Command Collection watch An athleisure-style performance watch made from stainless steel and hard-wearing plastic. £99, timex.co.uk

Jo Malone Intense cologne Jasmine sambac and marigold combine for a spicy cologne with a warm vanilla finish. £75 for 50ml, jomalone.co.uk

ShakeSphere 2.2-litre water jug Don’t waste training time in the water queue with this session-long thirst quencher. £15, shakesphere.com

UA x Project Rock Delta training shoe The latest shoe in Dwayne Johnson’s range gives rock-solid support and great cushioning. £115, underarmour.co.uk

Nike Volley swim shorts Missed too many leg days? These long shorts with an elastic waist have got you covered. £35, asos.com

Pukka Lean Matcha green tea A blend of oolong, cinnamon, ginger and fennel boosts metabolism and supports digestion. £2.75, stores nationwide June 2018 | 35


Rule theskies

Secureastylevictorywith arangeofSpitfire-inspired accessories

One is a hero of the skies, the other an icon of style. Together, the mighty Spitfire and the model David Gandy combine to create the Aerodrome Collaboration, an 18-piece collection for luxury brand Aspinal of London that includes pieces inspired by classic military looks, using black and tan calfskin leather and navy canvas. The core leather used is traditional pilot’s flying jacket grain, while the hardware reflects specific components of the plane. The lock used on some of the pieces is an exact copy of the Spitfire Mk1 firing button, and other Spitfire-inspired design details have been used across handle holders, studs and zip pulls, which are shaped like propellers. Key pieces include travel bags sized according to trip time (see right), a washbag and a passport cover. For everyday use, there’s a classic-looking briefcase, a zip folio and a leather backpack. As for Gandy’s involvement, he wasn’t just a passenger 36 | June 2018

36 Hour Bag in Smooth Tan £995

when it came to the design, which he worked on with a team from Aspinal and M&C Saatchi Merlin. “My inspiration for the design and details of the collection was taken from the RAF Spitfire, arguably one of the greatest pieces of British engineering of all time,” says Gandy. “All the individual items are an extension of my own personal aesthetic where the sophisticated, subtle feel of luxury and heritage meet with modern usability and technology. “I’m very proud that the attention to detail has been captured through the quality of the materials as well as the finer details such as the stitching and hardware. It feels masculine, yet functional and stylish. “As a frequent flier and keen traveller, this collection is an extension of my travelling wardrobe and truly a representation of my own personal style blended with luxury heritage English design.” For more information, visit aspinaloflondon.com.


Perfect Fit | Grooming Grooming news

Summerloving

Refreshyourgroomingroutine withthesebrightnewproducts

L’EAU D’ISSEY POUR HOMME EDT POUR L’ÉTÉ Get summer started with a zing by spraying on this fruity fragrance, which combines grapefruit, nutmeg and vetiver. £43 for 75ml

Thepowerofone

CutyourhairandprotectyourskinwiththenewPhilipsOneBlade LAB SERIES DAY RESCUE DEFENSE LOTION This hard-working lotion protects your skin from everyday nasties such as the sun and pollution by harnessing plant power. £31 for 50ml

45 Minutes of battery life when the OneBlade is fully charged

If you’re carefully sculpting your facial hair while leaving your body hair to grow into an unruly mess, then you’re getting modern grooming wrong. The new OneBlade from Philips offers a convenient way to fix your body fuzz because you can use it to trim even the most sensitive of skin areas. It has three blade lengths of 1mm, 3mm and 5mm for your face and a special trimmer for your body. £49.99 June 2018 | 37


AlexHonnoldcompletedthemostdaringanddangerousrockclimbingfeatinhistorywhenheconqueredthenear-vertical 900mgranitetowerofElCapitanwithoutanyropes.TheAmerican climberopensupto MF aboutdefusingprimalfear,mastering mentalcontrolandthepsychologyofsuccess Words Mark Bailey

ON THE EDGE

June 2018 | 39


Features | Alex Honnold At 5.32am on 3rd June 2017, Alex Honnold began his pioneering ascent of El Capitan, a stark 900m turret of slippery granite in California’s Yosemite National Park. To give you a sense of scale, the towering Shard in London is the tallest building in the UK – and El Capitan is almost three times higher. But unlike other climbers clinging precariously to the wall that day, Honnold had no ropes, harnesses or safety protection. As the world’s leading practitioner of “free soloing”, – an exhilaratingly pure but risk-laced type of climbing that involves ascending big walls without ropes, he was equipped only with a pair of climbing shoes and a bag of chalk. After three hours and 56 minutes of physically gruelling and technically challenging manoeuvres up narrow cracks and fissures – sometimes balancing on ledges the width of matchboxes, at other times hanging only by his fingers above the immense void, and knowing every second that any mistake would lead to his death – Honnold hauled his body over the summit. He had become the first climber in history to climb “El Cap” without ropes – an achievement so groundbreaking that fellow climber Tommy Caldwell called it rock climbing’s equivalent of the Moon landings. National Geographic magazine described it simply as “the greatest feat of pure rock climbing in the history of the sport”. Honnold, 32, who started climbing aged 11 in his local gym in Sacramento, had already earned a legendary reputation in the climbing community for his daring rope-free ascents, notably of Moonlight Buttress in Utah in 2008 and of the Triple Crown in Yosemite in 2012. However, his eye-catching ascent of El Cap earned him global recognition, wowing non-climbers and climbers alike. What most intrigues people about Honnold isn’t just the physical fitness and technical skillset required to perform such astonishing climbs, but also the mental control and psychological preparation that makes those feats possible. How does he master fear, doubt and anxiety to excel in such highpressure, life-or-death situations? And can his system work for the rest of us? We sat down with the man himself to discuss the surprisingly humble and human techniques behind his superhuman psychology.

“Afellowclimbercalled hisascentofElCap withoutropesrock climbing’sequivalentof theMoonlandings” 40 | June 2018

Free soloing requires not just physical strength but enormous mental fortitude to avoid fear


June 2018 | 41


“Thephysicalsideis ofmytrainingisquite straightforward.You havetobeabletoclimb theroutewithoutfalling�


Features | Alex Honnold

What were the unique challenges you faced during your free solo ascent of El Capitan? The main difficulty of El Cap – and there are a lot of difficulties – is the sheer size of it. I climbed it in four hours, which is the fastest it has ever been climbed but it is still not that fast. With four hours of continuous climbing, the fitness component is a challenge. But the first 300m are at quite a low angle, like a slab, which means you have your weight on your feet and there are no real handholds so it is really technical. It feels slippery and unsafe, so one of the main mental blocks was just that you feel like you could slip at any moment. Up higher, the part that was most physically difficult was where you have to pull [yourself up] really hard. So you have this combination of the insecure character of the climb, the difficulty of the climb and the size of the climb. There are a lot of different aspects to get your head around. What is the emotional appeal of climbing without ropes, given its obvious dangers? There are a lot of factors. The purity is a big part. The simplicity. The fact you don’t need a partner. I think when I first started to climb I didn’t know other climbers so part of it was just being too afraid to ask someone to belay me and going and doing stuff by myself instead. But definitely the challenge is part of it. There is the feeling of mastery and of working towards something that is really difficult. It is about perfecting your craft. And sometimes it is just more fun because you can cover more ground more quickly. This climb was the pinnacle of your career. What does it represent to you? Big solo climbs are what I am most proud of and after El Cap everything else pales in comparison. I loved doing the Fitz Roy route [a complete traverse of Patagonia’s Fitz Roy massif in 2014] with Tommy Caldwell. That is one of the things I am most proud of. I have done a couple of other big climbs in Patagonia which are pretty meaningful to me because they involved big days in the mountains. But I think I have always found soloing the most beautiful experience and El Cap has always been the impossible climb. To free climb you need strong fingers, forearms and legs, a solid core, and immense flexibility and endurance. How did you prepare physically for the climb? “Before this climb I was doing hiking and running because I knew in order to practise this route I would need to hike to the top over and over again so I needed good fitness. Now I am trying to focus less on that and more on difficult climbing instead. I want my legs to be smaller because I don’t need to hike up there all day. So my training fluctuates according to my goals. But the physical side is fairly straightforward. You have to be able to climb the route without falling, so first of all you have to be strong and fit enough to not get too tired when you work on it.

You were hanging off a 900m wall of rock without ropes. The big question is: how do you control your fear? I’m not trying to control the fear exactly. I try to prepare to the point where I’m not feeling afraid because if I was going to feel a lot of fear I wouldn’t go up there. In some ways fear indicates either a lack of preparation or that something has gone wrong. Even something unexpected happening that you haven’t foreseen is a lack of preparation to some extent. It is not as if I take something very scary and suppress that fear and just do it anyway. I take something scary and I identify the reasons it is scary. I think through which ones are rational and which ones are not, I work through those things, and eventually I do it when it doesn’t feel scary any more. What did your mental preparations involve? There was a lot to it. The mental side is in both believing that it is possible and actually knowing how to do it, which means memorising all the sequences and practising, rehearsing and spending a lot of time up there. How did you ensure you didn’t suffer any nerves or doubts during the climb? I spent a lot of time considering variations to make sure there was no easier way to do it, partly so that when I got to a challenging section I wouldn’t be wondering in the back of my mind that maybe there was some better way go out on the right or something. I wanted to be 100% committed to what I was doing when I was up there so there was no possibility of hesitation or doubt. That isn’t superobvious – you might not think that would be a part


Features | Alex Honnold of my preparation. But it was important to close all those other doors so once I was on that path I knew that was the only path and there were no questions. How do you react to unexpected scenarios during a climb? I wouldn’t say I have a process but I deal with those things on a case-bycase situation. The underlying theme is always to rationally evaluate the situation because feeling fear is just a physiological response where there are a lot of things happening in your body. Your vision narrows, your pulse quickens and other things happen. But just because you are experiencing fear it doesn’t change the reality of the situation. It doesn’t mean you are more or less likely to fall off. It just means you think you are about to fall off. Sometimes that means you are in real danger and sometimes it doesn’t. Being able to use that rational part of your brain, take a step back and evaluate what is going on and make the right decisions, that is the thing. That is a process which gets better with practice. And I have had a lot of practice now. What was your mindset on the day of the climb? The climb went more smoothly than I could have hoped for. It was perfect. It was almost like I had over-prepared and I could just show up and feel amazing. But I was still nervous in the morning, or maybe more excited? It’s hard to say exactly. I imagine it is similar to how any other athlete feels when they go into a big day. Going into the Olympics I am sure people are nervous and excited. They know they are prepared so they are excited for the moment. I was sort of just on autopilot. I just did exactly what I was supposed to do. I did all my preparation on time in terms of packing my backpack and other things. I pre-made my breakfast so I just rolled out of bed, put on my clothes, ate my breakfast and I just went. There wasn’t any room to go off track. Last year you volunteered for a MRI scan at the Medical University of South Carolina. The scientists discovered that your brain doesn’t react to fear in the same way as other people. What did you make of that discovery? To some extent it doesn’t matter because I know who I am and I know what I like to do, so it doesn’t matter what somebody tells me about my brain. I know me. I am still me. I am still the same person. I think it was an interesting evaluation but the results 44 | June 2018

is if something goes wrong, if the rollercoaster breaks and you go flying out on the track, and that is not likely at all. So there is nothing to worry about. It makes sense to look at all life that way and keep risks in the right perspective.

are still ambiguous. You can take what you want from it. What I took from it was that I probably started slightly less susceptible to fear than the average person but then I deadened my response to it over time. Other people might look at the same results and they might say they mean I am a freak. But I just don’t think I am naturally like that. I think it comes from years of practice. Do you find your approach of breaking down fear into rational and controllable components helps you in other areas of your life? Yeah, I mean a rational evaluation of risk is helpful in all parts of life. For example, I enjoy a rollercoaster. It is fun. It is not scary at all. It is not risky at all. The only risk in a rollercoaster

You keep a journal. Does that help with your mental preparation too? I have two journals going at any time. I have a climbing journal which I have formatted in the same way since 2005. Every single climb or outdoor activity goes into that journal. Then I have another journal which is more for training, lifestyle, to-do lists, goals and random things like keeping track of my diet and my day-to-day calisthenics and supplemental training. That journal is much more varied. I sometimes go a couple of months without writing in that, but my climbing journal has been maintained meticulously since 2005. People around the world were amazed by your climbs. But what amazes you? I still love watching climbing movies and reading climbing magazines and I am definitely inspired by other climbers – although personally I’m more inspired by feats of strength. When I see people do things in training, I’m like, “I can’t believe you can do a pull-up with your pinkie finger from that little hold! That is so crazy!” But that’s because the physical side has always been hard for me. I’m not naturally strong in the way some people are and maybe that is why people appreciate [my achievements], because the mental side doesn’t come easily to a lot of people. But I just want to see feats of strength. I can’t believe what people can do. It is crazy. You’ve already taken climbing to a whole new level. What’s next? There are a handful of climbs I want to do and tons of locations I would like to go to. I want to go climbing in areas I have never been so that means plenty of adventure travel. I am going to Antarctica this winter so that should be quite the life experience. It will be the seventh continent I have climbed in so it should be fun. But there are still plenty of things to do. It’s only been a few months since El Cap. By this time next year I will have a whole list planned again. The North Face climber Alex Honnold is a part of the global Walls Are Meant For Climbing campaign, aimed at increasing the accessibility of the sport and bringing the climbing community together. Check out @thenorthfaceuk on Instagram.


“Iidentifythereasons somethingisscary,Iwork throughthosethings, andIdoitwhenitdoesn’t feelscaryanymore”


SET YOURSELF FREE Thebestthingaboutlivingamoredaringlife?It’salwaysinreach. MF talkstoatrio oftheUK’smostintrepidtravellersabouthowtomakeeverydayanadventure Words Joel Snape


In 2011, Dave Cornthwaite (see p50) traversed the Mississippi from the Louisiana coast almost to the Canadian border on a stand-up paddleboard


Features | The Adventurers

T H E U LT R A EXPLORER

Britain has some form with producing polar explorers – and of that impressive lineage, Ben Saunders is the current flag-bearer. The youngest man in history to reach the North Pole alone and on foot – he did it at 27 – he also led the first ever return journey to the South Pole via the route that Ernest Shackleton and Robert Falcon Scott took in their attempts. As well as sheer grit, he owes much of his success to a brutal work ethic , using deadlifts, tyre flips and sled drags as well as more traditional training to build strength alongside endurance. What’s the adventure you’re most proud of? The Scott Expedition. Between October 2013 and February 2014 my team-mate Tarka L’Herpiniere and I made a 2,888km round-trip to the South Pole on foot. It was a 105-day journey, the longest ever polar journey on foot, and the first time that this journey – the same route that defeated Ernest Shackleton and killed Captain Scott and his team – has been completed. And what was the toughest physical challenge you’ve faced? See above! We were dragging 200kg each at the start of the expedition, and we covered 69 back-to-back marathons in the coldest, windiest, driest, highest-altitude continent on Earth.

What was the most dangerous situation you’ve found yourself in – and how did you get out of it? We were attacked by a polar bear on my first major expedition, back in 2001. My companion on that trip, Pen Hadow, was carrying a Russian shotgun, which jammed five times before he was able to fire shots into the air to scare it away. What would you say is the biggest thing you’ve learned about yourself during your adventures? That I have an extraordinary capacity for endurance. I’m definitely not superhuman, however, and I have internal battles with laziness, self-doubt and procrastination like anyone else. What’s the biggest thing you’ve learned about the world? The sheer scale of Antarctica was the thing that surprised me most. I’d been churning out this glib line about it in years of drumming up sponsorship – that it was nearly twice the size of Australia, or the same as China and India put together – but it was only after it took us three days to fly across it in October 2013, in order to reach the start point of our expedition, that it really sank in. What’s your advice to an average guy who wants to inject some adventure into their lives? Don’t overthink it! The hardest part of any adventure, or indeed of most training sessions, is getting out of the front door. For more on Saunders, visit bensaunders.com.

48 | June 2018


Saunders “covered 69 back-toback marathons in the coldest, windiest, driest, highestaltitude continent on Earth�

May 2018 | 49


Features | The Adventurers Cornthwaite kayaked the Murray River from just south of Adelaide to the Kosciuszko National Park – a total of 1,476 miles – in 2009


THE RECORD BREAKER

After quitting his job as a graphic designer and heading out for a trip across Australia on a longboard back in 2005, Dave Cornthwaite came up with the Expedition1000: a plan to take on 25 journeys around the world, each using a different form of non-motorised transport – and with a minimum distance of 1,000 miles. So far he’s completed 12, What’s the adventure you’re most proud of? I’ve never been asked this! I guess I never really considered pride as a factor, but I look back fondly at skateboarding across Australia – that was five months of solid work which totally changed my life. Paddleboarding the Mississippi was a lot of fun. I’m currently water-biking the Norwegian coastline and maybe this one, when finished, will be my proudest moment. It’s lovely combination of tough and magical. The biggest physical challenge you’ve faced? Swimming the Missouri, hands down. I didn’t swim so well when I started… What was the most dangerous situation you’ve found yourself in? There are two. The first, I was hit by a car south of Memphis and ended up 30 metres off the road. Luck got me out of that one. And on this trip around Norway, I’ve had moments where not coming home is a distinct possibility.

including a traverse of the Mississippi River on a stand-up paddleboard, a 1,001-mile swim down the Missouri River and more than 3,000 miles of sailing across the Pacific Ocean. Along the way, he’s written three best-selling books, delivered hundreds of lectures, and created life-enhancing brand SayYesMore. And he’s still got 13,000 miles to go…

It’s really important when you’re out at sea by yourself that you don’t panic, and in two-metre swells with an offshore wind, waiting is not an option. You just have to keep moving and do everything you can to get back to land. What would you say is the biggest thing you’ve learned about yourself during your adventures? Everything! I was clueless when I started. I guess with each adventure I’m still surprised what new challenges and situations there are. Slowly, I’m realising that I’m never really going to be an expert in anything, so maybe that’s it. I’ve been powered by ambition for so long, but now I realise that if that’s your drive you can never really be truly happy. So now I’m chilling out.

What’s the next big challenge you have your eye on? Well, I’d like to survive this one before looking forward. But kitesurfing the east African coast has been on my mind, and I love the idea of putting on a monofin and swimming 1,000 miles underwater… What’s your advice to an average guy who wants to inject some adventure into their lives? What the heck are you waiting for? It’s not a competition. Just make a decision and do something challenging that means you’ll bring home a good story. Find out more about Cornthwaite’s drive to get people into adventuring at sayyesmore.com

What’s the biggest thing you’ve learned about the world during your adventures? That people are good. I forget this when I’m in a big town and nobody talks to anyone or knows their neighbour. Then on every adventure, strangers take me into their homes in minutes. People are good and kind, and that’s global. June 2018 | 51


Features | The Adventurers

THE MICROADVENTURER

Alastair Humphreys is a man who knows about adventures both large and small. Early in his career, he went big: witness his four years cycling around the world, his walk across southern India, his six marathons through the Sahara and his Atlantic Ocean row. Recently, though, he’s been going What’s the adventure you’re most proud of? I’m really proud of my first adventure, not just because cycling around the world was the biggest thing I’ve ever done, but because doing something for the first time is so hard. Your friends think you’re an idiot, your family disapprove, you have no skills, no experience, no reason to believe you can achieve the goal. So it is crazy, difficult, scary, but also exciting. I look back at the young version of me and am surprised, grateful and proud that I summoned up the balls to try something new, something so difficult. The biggest physical challenge you’ve faced? I spent five years training for an expedition to the South Pole. Sadly I had to withdraw from the expedition so I never made it to the Pole. But this was my first experience of physically training hard for an expedition. I joined the gym for the first time. I learned to do deadlifts and all that good stuff. I even came to enjoy deadlifts! So that was an exciting new physical challenge. In terms of an actual expedition, pulling a 350kg cart across the desert with

52 | June 2018

local: he pioneered the art of “microadventures” and wrote a book aimed at convincing everyone else to fit more adventure into their lives. In his most recent project, he made his way across Spain busking on the violin – no easy feat, considering he only learned to play it three months before setting off…

my friend Leon was tough. Rowing across the Atlantic Ocean was a grind: two hours row, two hours rest, two hours row, two hours rest, 24 hours a day seven days a week for 45 days. Then the Sahara marathon is a different sort of physical struggle again, running 150 miles through the Sahara in a week: hard, yes, but short and therefore more mentally manageable. What’s the most dangerous situation you’ve found yourself in – and how did you get out of it? I try to avoid dangerous situations. I like being alive. I am not a daredevil. The dangers I have encountered are usually my own fault, and usually down to arrogance, hubris or trying to look good on camera. All very stupid reasons

to die! An example would be when I crossed Iceland unsupported by foot and by inflatable packraft. I tried to paddle a stretch of river that was much too difficult. Why did I do it? I remember thinking to myself “this will look good on camera”. And off I went. I flipped, I nearly drowned, I scared myself. I learned an important lesson. And, as my punishment, I realised I had forgotten to press record on the camera! What an idiot. What’s the biggest thing you’ve learned about yourself? I have learned that I am more stubborn and more persistent than I thought I was. But expeditions force you to be honest with yourself. So I have also learned that I am lazy and not nearly as tough and strong as I used to think I was. That is depressing to realise, but it’s good to realise too. Expeditions are all about learning skills – but learning about yourself too, and mine have given me confidence and momentum that are useful in the real world. Sport, training, expeditions, music, drama: these things that you

do all help with the mundane realities of normal life. What’s the biggest thing you’ve learned about the world while enjoying adventures? I could talk for ages about this, but I’ll keep it to two things. One: the world is still wild, beautiful and extraordinarily varied, but that is being depleted at a tragic rate. Two: most people in the world are good, kind people. Don’t take the politicians and leaders of a country as examples. Travel around a country slowly, preferably by bicycle, and you will learn that people have so much in common wherever you go. That’s a good thing to learn out on the road. What’s your next big challenge? The South Pole is unfinished business for me, but I am


Crossing Iceland by foot and packraft taught Humphreys a few things – including when not to show off for the camera

self-aware enough to realise that some of my youthful determination has faded – I’m not sure my heart would be in a four-month masochistic slog any more! The challenges I like these days are more creative – trying to learn to write good books and to make good films. Last summer I busked across Spain with a violin, despite not being able to play it very well. It was an exercise in frugality, vulnerability and scaring myself. It was brilliant. I am currently trying to write a book and make a film about that adventure. What advice have you got for an average guy who wants to inject some adventure into his life? South Pole expeditions or cycling around the world

can put people off the idea of adventure, because they think it is something they can never do. That is why I began promoting my idea of “microadventures” – short, local adventures that anyone can do. So I would urge anyone who thinks they don’t have time for an adventure to imagine what they could do in one weekend. How far could you cycle? How far could you run? Could you cycle to the next county, sleep by a river, swim in the ocean, and cycle home again by Sunday evening? That would give you a great story to tell at work and could inspire you to do more. Adventures can be short: the most important thing is just to go. For more about Alastair Humphreys visit alastairhumphreys.com. June 2018 | 53


ENTER THE

DRAGON MF attemptstoslaythecompetitionasalast-minuteentrantto theDragonWorldChampionshipspaddleboardingevent Words Jon Lipsey Photography Global Shots

MF’s team, The Grand Masters (from left to right, Etienne, Bob, Jon and Marion), paddle hard in the first round of the Dragon World Championships


For most athletes, taking part in the world championships is the culmination of a lifetime of dedication and sacrifice. For me, it has involved a couple of hours of gentle practice in the Caribbean sunshine. The biggest sacrifice I’ve made so far has been to delay the time of the day’s first rum and Coke. The event I’m taking part in is the inaugural Dragon World Championships, a stand-up paddleboarding (SUP) race organised by board maker Red Paddle, founded in 2008 by former windsurfing champion John Hibbard. Advances in technology means that they’ve been able to create an inflatable board rigid enough to stay rock-solid with several people standing on it. That’s why this competition – taking place in Carlisle Bay, off Bridgetown, the capital of Barbados – will see teams from around the globe battle it out on fourperson, 22ft (6.7m) Dragon boards, with Hibbard on hand to oversee proceedings. The format on day one sees points allocated according to where you finish in your heat. Your score determines your seeding for the knockout rounds on day two. Until a few minutes before the start, I’m feeling quite relaxed about the whole thing because I’m meant to be part of a ragtag team of journalists for whom the pen is mightier than the paddle. But an injury to another competitor means I’ve been drafted into The Grand Masters – a team comprising seasoned watersports enthusiast and windsurfing instructor Bob, and a pair of Red Paddle distributors

from Germany called Etienne and Marion. I’m immediately made to feel part of the gang but if we were the Beatles, I would be our second-best drummer.

FEELING THE HEAT

The first round is forgiving in that we’re paddling for points rather than fighting to stay in the competition, but the opposition is as stiff as the board I’ll be riding. We’re up against a team who have flown from Russia to be here (and aren’t exactly exuding an it’s-the-takingpart-that-counts aura) and a local quartet who may be new to Dragon board racing but are well versed in the bay’s swells.

Our tactics are simple. Marion is at the front and will call the strokes. I’m buried in second place, with the other two guys at the back acting as the engine room. We make a solid start but I’m so busy concentrating on staying upright that my strokes are more gentle pats than powerful pulls. The course takes us straight out to sea, then into a left turn after 200m, continuing until we complete the 800m roughly-square route. The Russians speed off with determined efficiency, leaving us to battle it out with the locals. They’re probably faster but they’re spending more time in the water so we

Paddlelikeapro

Perfectyourtechnique byadopting thesebasicskills,asdemonstrated byRedPaddlefounderJohnHibbard “Before getting to your feet make sure you are in the centre of the board with your knees either side of the carry handle,” says Hibbard. “To stand, place your hands on the board in front of you to support yourself while standing one foot at a time.”

56 | June 2018

STANCE “Both feet should be facing forwards, roughly shoulder-width apart. Your legs should be slightly bent and your back straight. Try to relax and stand tall.”

BASIC PADDLE TECHNIQUE “Holding the paddle with one hand on the T-Grip (top) and the other roughly a third of the way down the shaft, reach forwards and place the blade of the paddle into the water next to the rail (side) of the board. Draw the blade through the water, bringing it out at your feet. “


Features | Paddleboarding

Beaboardmaster

Paddlelikeachampwithadvicefromwatersportslegend,JohnHibbard

edge past them and float up the shore for a second-place finish. We’ve bagged valuable points but I’ll need to pull my paddle out if we’re going to get past the second round. After watching the rest of the heats I go in search of some expert advice from the REDSUPLadies team from New York. They’re composed, graceful and tactically shrewd and I want to know how they do it. “The secret to our success is teamwork and understanding how each person works,” says team captain Jennifer Hung. “We focus on synchronicity and communication. You let everyone know what’s coming

BASIC TURNING TECHNIQUE “To turn, drop your weight in preparation to resist the movement and push water towards the nose (front) on one side and towards the tail (back) on the other side. The further the paddle goes from the side of the board, the faster the board will turn.”

Left: Team Paddle Barbados storm to victory in the opening round Above: MF’s view while recovering after an intense first day of competition Right: John Hibbard guides competitors through the Dragon Warrior Sprint course

STAY RELAXED If you grip the board with your feet it makes it more unstable because you’ve got such a solid connection to the board so every slight movement will rock you, whereas if you stay relaxed your feet can move a little bit and your knees provide suspension. KEEP YOUR HEAD UP Where your head goes, your body will follow. If you look down, you will fall over. So try to keep your head up and look ahead, left or right but not down. FEEL THE RHYTHM… On the dragon you need to keep your rhythm. The guys who sprint hard off the start don’t do so well. You need to build up momentum slowly. The dragon boards are great for training perfect paddle technique because you need to be smooth. …THEN INJECT SOME POWER Once you’re synchronised you can turn up the power by either putting the paddle deeper into the water and pulling it harder or pulling it faster through the water.

ADVANCED TURNING TECHNIQUE “Paddling on the same side as your leash foot, move the other (non-leash) foot into the centre, pointing it across the board. Step back with your leash foot to adopt a surf stance and drop your weight onto this foot. Take wide strokes from front to back to get the board to pivot.”

June 2018 | 57


Below left: competitors set off in the Grand Final

Topoftheworld

Here’showtorecreate MF ’s,er,magnificentperformance

THE BOARD

THE BAY

THE BOOZE

We were racing on Red Paddle’s inflatable four-person Dragon boards. If you want to go solo, start with a Ride board, which are broad for maximum stability, then progress to a Sport board as you get more confident of your ability. For more details, visit redpaddleco.com.

The calm, clear waters of Carlisle Bay are an ideal place to hone your paddleboarding skills. Local instructors Paddle Barbados will take good care of you and if you’re looking for a place to stay, the Sugar Bay Hotel will treat you like champion.

It may not be a conventional sports nutrition strategy but our world-title tilt was fuelled by local spirit brand Daffy’s, who make a rather nice restorative gin. And as every elite athlete knows, taking your down time seriously is one of the key pillars of sporting success.

up and what’s going on so everyone on understands how to move forwards.” Her wise words give me something to think about as I recover, as all aspiring world champions should, with a cocktail in the setting sun.

BOARD STUPID

Back at the bay on day two, there are four teams in our heat but the sun (and possibly last night’s cocktails) have gone to my head so I race off down the beach too fast, failing to give Marion time to get up onto the board and leaving us adrift of the competition. We also take a poor line around the first buoy and by the time we hit the back straight we have some serious 58 | June 2018

catching up to do. However, we settle into a rhythm and start to reel in the two teams in front. This feels like a real battle and at the third buoy we take an aggressive inside line in an attempt to take out the teams ahead. The gamble pays off and we’re picking up speed just as we turn parallel to the beach. A moment later all four team members, our paddles and the board go flying. In our haste to get past our competitors we didn’t look at what the water was doing and were wiped out by a tsunami (OK, a 2ft tiddler). In the home straight Marion is struggling to find her balance so I compensate by pulling even harder. I also start to call the strokes, mounting a

Right: Red Paddle’s John Hibbard and George Shillito try to block the progress of Paddle Barbados in the Dragon Warrior Sprint

last-ditch attempt to produce a fast finish. It’s not to be and we drift in to the beach in last place. Our podium chances may have sunk without trace but I give myself a pat on the back for my heroic performance. Then I give myself a slap around the face after I talk to someone who knows what they’re doing because it turns out my actions ruined our chances of progressing. “It’s all about gliding,” says Jason Cole, team captain of Paddle Barbados, a quartet of local SUP instructors who are favourites to become champions. “It’s not really about strength. If you don’t get a glide then the timing will be off. If someone behind you pulls too hard while you’re adjusting

or changing sides then you’re going to fall backwards,” he says, as I nod sheepishly and examine my flip-flops.

WARRIOR SPIRIT

I spend the next couple of hours watching Cole and his team-mates destroy the competition and become the first ever Dragon World Champions. Fortunately I’ve got a chance to redeem myself in the Dragon Warrior Sprint, a handicap race where every team in the competition starts at intervals according to where they placed in the main event. The course snakes around a few buoys before heading back to the beach, but there’s


Features | Paddleboarding

a surprise in store because 25m from the shore we’ll have to drag our board over two other boards in the water manned by Hibbard and his Red Paddle colleague George Shillito. They’ll aim to halt our progress by prodding us into the water with Gladiator-style pugilist sticks. Our penultimate place finish (the journalists did the profession proud by propping up the table) in the main event means we’re going off second. Having learned from our mistakes we take it steadily at the start and we soon overtake the journo crew. As we near the turn for home we’re still in first place but there’s a pack of paddlers behind us. Under pressure we take a wide turn for

home and about half a dozen teams sneak in on the inside. By the time we reach Hibbard and Shillito the sea is a froth of boards, bodies and paddles. We drag the Dragon over the boards, going shoulder to shoulder with our old foes, the Russians, and storm up the beach for a creditable eighthplace finish. We may not have troubled the winners but if your final standing was determined by how much fun you had, then I’ve just conquered the world. The 2018 Dragon World Championships will be held at Lake Fuschl, Austria, from 31st August-2nd September 2018. For details, visit dragonworldseries.com. June 2018 | 59


Features | James Dunmore


MAN VERSUS M O U N TA I N JamesDunmoreissteppingoutofhisTVstargirlfriend’s shadow,andhisowncomfortzone,totakeonacharity challengeveryclosetohisheart. MF caughtupwith theformer MadeInChelsea castmembertodiscover howheispreparingtoconquerMountKilimanjaro

James Dunmore would be the first to admit he’s best known as the boyfriend of Lucy Watson, a cast member of reality TV show Made In Chelsea between 2012 and 2016. Dunmore appeared on the show himself in 2015, but departed along with Lucy the following year. Since then, while Watson has devoted her time to her growing business, including a soon-to-open vegan restaurant in west London, Dunmore has thrown himself into fundraising work for the Cystic Fibrosis Trust. His next charity challenge – a seven-day, 93km walk to the summit of Mount Kilimanjaro, 5,895m above sea level – takes place later this year, and his preparation’s about to get serious…

June 2018 | 61


Features | James Dunmore James, how are you feeling about your toughest charity challenge yet? I am very excited. I signed up knowing it was a huge challenge, but I didn’t really look at the stats! It’s six to seven hours of walking a day for seven days – and I do not like walking! An hour’s walk feels like a day to me, and I’m going to have to do about 93km in a week. My plan in the months before the challenge is to work on my natural levels of fitness. Then, two months before the climb, that’s when I’ll start doing more specific training, like incline treadmill walking and the crosstrainer. I’ll also take myself off to the Lake District and get some miles in up there. Altitude sickness is a real concern during challenges like this, and can affect anyone regardless of fitness levels. Is that a worry for you? Yes, it does worry me a little bit because I don’t know yet if or how it will affect me. I will go to the Altitude Centre in London and work with them in some 60-minute sessions. They’ll do some tests to ascertain my sensitivity to altitude, and then we’ll adjust my training accordingly. What does your training programme encompass right now? I work out about five times a week and I like the feeling training gives me. I have always trained by myself, but in the past 18 months I’ve been going to the gym with Sam Thompson [one of Dunmore’s former Made in Chelsea co-stars]. Sam had never worked out before and now he’s in the best shape of his life. I keep trying to take all the credit and tell him that I built his body, not him! It’s reaching the point where the apprentice is becoming the master!

“Ican’twaittocamp onKilimanjaro.I’ma realoutdoorsman. That’stheappealfor me–thatadventure” 62 | June 2018

What have you got out of helping someone else get into shape? Training with him gives me more of a buzz and more motivation, because if we’ve arranged to go neither one of us wants to bail out. If I am honest we probably do talk too much when we’re in the gym, but at least we do turn up and it’s better to do something than nothing at all. We do push it, and it is much harder to do that properly by yourself – that used to be my problem. I’d stall quite quickly because I wasn’t training hard enough or I’d do the same things all the time. Everyone has their favourite exercises, and it’s so tempting to favour those. Now I mix up my training a lot more, training with different rep ranges and spending more time on moves I don’t like. The upside of this is that you do notice much bigger improvements when you start working more on your weaknesses. When you first found out you’d be on Made In Chelsea, did you feel any pressure to look a certain way? There’s never been any external pressure put on me, no. When I first appeared on the show I was probably the guy in the best shape, so that might have put some pressure on the other guys to up their game! When I was younger I was very sporty and naturally very skinny. I’ve always had good legs, but my upper body wasn’t developed at all. My problem was, and still is, that I find it very hard to put on any weight. I am 27 now, so I expect once I hit 30 and my metabolism starts to slow down my body will change, but at the moment I can pretty much eat what I want and not put on any weight. You left the show a couple of years ago – what have you been up to since? After leaving the show I wanted spend more time fundraising for the Cystic Fibrosis Trust. It is a charity very close to my heart [James lost two older sisters to the illness; Jodie nine years ago, and Lucinda 11 years ago] and it’s very important to me to do as much as I can to raise awareness and money. I don’t particularly miss being on the show – although it was obviously nice to go on some lovely holidays – but I do miss how it raised my profile so I could do more for the charity. Your girlfriend Lucy Watson is a staunch campaigner for animal rights and welfare, and recently released a vegan cookbook. What’s your diet like? I’ve been pescatarian for the past ten months after previously being a big red meat eater. I cut out red meat a year ago and still ate chicken and fish, but was


relying too much on chicken, so I cut that out too. I’ve had to learn how to get more protein from non-animal sources. Lucy is vegan and a fantastic cook, so I really enjoy my new way of eating. I feel really good on it – I have more energy, where I used to feel very sluggish after eating meals high in red meat. What’s prompted you to give up meat? Were you given an ultimatum? Ha, no, I wasn’t! But Lucy is very passionate about animal welfare, so I did some research into the meat industry and didn’t like what I learned. If we weren’t together I would probably still be eating meat, but only because I wouldn’t be as educated as I am now. I’d still be oblivious to the processes behind the meat industry. I don’t miss meat now. Chicken is so easy and accessible but there are better ways to eat if you do some research, planning and preparation. You must be used to travelling in luxury and staying in amazing hotels… Does the thought of roughing it for a week in Tanzania excite you or worry you? I can’t wait to camp on Kilimanjaro. I’m a real outdoorsman. That’s the appeal for me – that adventure. What I am not looking forward to do is bedding down for the night after walking all day, knowing I have to do it all again tomorrow! At least with Kilimanjaro the terrain changes dramatically so the views are going to be new and exhilarating all the time, which will make a big difference when the going gets tough. I’ve been told the hardest bit is the summit, because you have to start at 12.30am to summit at sunrise and get a massive adrenaline rush… and then you have to start the walk back down! I think most people don’t really think about the return leg, but if you walk up you have to walk back down. Getting picked up by a helicopter would be a nice alternative! What’s the one big adventure that you want to tick off your list? I do have a long-term goal, but I won’t do it for a few years. I want to do the Arch to Arc, which is a bike ride from Marble Arch in London down to the south coast, a swim across the Channel, then a run to the Arc de Triomphe in Paris. The swim is the hardest leg, but I used to be a good swimmer when I was younger, so I’m not daunted. I’m going to start by doing some sprint triathlons and build up from there. James Dunmore’s Mount Kilimanjaro trek will take place in October 2018. To donate visit justgiving.com/fundraising/ james-dunmore1 June 2018 | 63


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Get fit in the kitchen

14

The upper limit for the number of units of alcohol you should drink per week, according to the UK’s Chief Medical Officers. A pint of 5% ABV beer contains around three units

Refreshyourbrain

Drinking a little beer more often can help your head You know from experience that too many pints isn’t good for your head, especially the morning after. But drinking little and often can actually benefit your brain by reducing inflammation and helping clear out a build-up of toxins and other waste products, according to new research published in the journal Scientific Reports. While excessive alcohol consumption is a well-documented health hazard, other research has shown a link between low intake and a reduction in the risk of cardiovascular disease and certain cancers. And this latest study suggests that a little alcohol can improve the efficiency of the glymphatic system, which moves cerebral spinal fluid through the brain to remove waste while we sleep. Cheers!

June 2018 | 65

Photography iStock

Fuel

06 18


Fuel | Perfect Breakfast

Cluckingmarvellous

THE CHEF

Bored with eating endless helpings of chicken and broccoli in your quest for a six-pack? Then serve up this dish from top chef Adam Gray

Adam Gray is a Michelin-starred chef and a champion of ethically and sustainably sourced food. He has been the head chef at award-winning restaurants including Rhodes Twenty Four, Skylon and Bourne and Hollingsworth in London.

Chickensuper-salad Makes 4 servings INGREDIENTS

T TI OP P!

l 4 free-range skin-on chicken breasts l Zest of 1 lemon l 1 medium-sized cauliflower l 2 pomegranates l Bunch of flat-leaf parsley l 200g pine nuts l 300ml rapeseed oil l 50ml red wine vinegar l Salt and freshly ground black pepper

QUALITY COUNTS

When it comes to buying meat, poultry and fish, we recommend buying the best-quality produce you can afford. The better-quality the meat, the higher the nutrient value and the bigger the health benefits. But be warned, some labels can be confusing. If your lamb or beef is “grass-fed”, that doesn’t mean it has been exclusively feeding on grass (which would make it higher in healthy fats). For that, you’ll need to go for something that guarantees the animal has been “100% grass-fed”.

TO MAKE 1 Place the chicken breasts in a large bowl, rub all over with 100ml of the rapeseed oil, the lemon zest, salt and pepper, and then cover with cling film. Leave out of the fridge while you prepare the rest of the dish. 2 Cut the pomegranates. Hold a half over a bowl in one hand and use your other hand to smack the outer shell with a spoon so all the seeds fall out into the bowl. Repeat the process with all the pomegranate halves. 3 Ensure there are no pieces of white pith in the bowl with the seeds, then add the red wine vinegar and the rest of the oil to the pomegranate seeds. Season with salt and pepper and set aside. 4 Cut the cauliflower into quarters and then slice very thinly with a sharp knife. 5 Pick the leaves from the parsley stalks, discard the stalks and chop the leaves finely. 6 In a bowl, mix the chopped parsley with the sliced cauliflower, then pour in the pomegranate dressing and combine thoroughly. 7 Place the pine nuts on a baking tray and place in a pre-heated oven at 200°C/gas 6 for six to eight minutes until they are a light golden colour. 8 Place the marinated chicken breasts either on a hot griddle pan, a barbecue or a hot tray in a pre-heated oven at 200°C. 9 If cooking on a griddle pan or barbecue, rotate the chicken breasts every five to ten minutes so that they cook evenly. If cooking in the oven, then cook for approximately 20 minutes until the chicken breast is fully cooked all the way through. Remove the meat from the bone and slice in half. 10 To serve, scatter the cauliflower salad over the serving plate, place the sliced chicken breast on the cauliflower salad and sprinkle over the toasted pine nuts. Drizzle any excess pomegranate dressing over and around the chicken.

Getleanatlunch!

Wantmorehealthyrecipes?Then downloadyourfreeguidenow! This recipe was taken from SHIFT56 Get-Lean Lunches, which you can download free at shift56.com. It was created by the team behind The SHIFT56 System, a new guide to living a leaner, happier and healthier life. Here’s the theory behind the SHIFT56 approach to food.

66 | June 2018

+

EAT THE FOODS YOU LOVE No foods are banned under The SHIFT56 System. That’s because it takes an 80/20 approach to nutrition, where you eat well approximately 80% of the time. This takes the pressure off and reduces the sense of denial.

+

USE A PERFECT PORTION APPROACH Instead of counting calories (read The SHIFT56 System book to find out why that’s a waste of time) you use a portion-led approach to meals, which means you have a huge amount of flexibility rather than having to stick to a plan.

+

TAKE TIME TO ENJOY YOUR FOOD The SHIFT56 System encourages you to take a bit more time over your food so you can really appreciate the taste and flavour of what you’re eating. The result is higher satisfaction levels and less inclination to overeat.


Fuel | Nutrition Tips

7TIPSTOBOOSTENERGY

Photography iStock

Beattheslumpwithoutreachingforsugarypick-meups

1

2 3 4 5

EAT EGGS FOR DRINK BREAKFAST WATER

SNACK SMARTER

TRAIN DURING HAVE A LOWTHE DAY CARB LUNCH

Rushing out with no time for anything more complicated than a cereal bar? It’s worth getting up a little earlier, because making and eating the right breakfast will have you firing on all cylinders. Eggs are ideal – a study published in the journal Nutrition Research found that men who ate eggs for breakfast experienced higher energy levels throughout the day than those who ate bagels. See opposite for more.

Dehydration is a leading cause of fatigue, and it’s one of the most easily avoided. Just keep a bottle of water with you at all times and sip on it regularly. Set a timer on your computer or phone to remind you if necessary. You may feel like you’re desperate for caffeine, but its energising effects are shortterm – and usually followed by a crash.

If you feel sluggish it’s probably because your blood sugar levels have hit rock bottom. Rather than automatically grabbing a doughnut or other sugary treat for a quick fix, snack on something that’s high in fibre like an apple – it will fill you up and stop you feeling hungry, whereas a sugar spike won’t last and just leads to another craving before long.

Been leaving your training till the evening because you’re worried a lunchtime workout will leave you yawning through the afternoon? In fact you’ll be more alert and productive, according to the Academy Of Management Review, whose data indicates that exercising during lunch can reverse any fatigue caused by the morning’s work.

68 | June 2018

Sometimes it’s all you can do to resist curling up for a nap after lunch. This energy crash is caused by consuming loads of carbohydrates so, to stay awake all afternoon, keep lunchtime carbs to a minimum. Lean protein will fill you up for longer and help avoid a crash. Ideally, add some spice because spicy food fires up your metabolism to make you more alert, according to the American Journal Of Clinical Nutrition.


Theperfectbreakfast

Whetheryoupreferthemboiled,scrambledorfried,eating eggsinthemorningwillhelpyougetfitterandstayhealthy

6 7 GET SOME SUNSHINE

LISTEN TO MUSIC

One thing that can make you feel low and lethargic is a lack of vitamin D. Although some foods contain this nutrient (oily fish, eggs and meat are the best sources) it’s hard to get a decent dose from diet alone. Your body makes vitamin D but only if your skin is exposed to sunlight, so take a walk outside for at least 15 minutes twice a day to kick-start its production. Even better, go for a run.

If you notice you’re beginning to feel tired, fire up Spotify or turn on your favourite radio station. Research has shown that music heightens motivation and stimulates interest because comprehending a tune synchronises both left and right hemispheres of the brain, which instantly makes you feel more alert.

Eggs go in and out of fashion. In the 1950s the UK’s Egg Marketing Board spent almost £12m on a successful campaign to get Brits to eat eggs for breakfast, but later fears about fat, cholesterol and food poisoning saw them drop out of favour again. But now, up-todate science and better food safety mean you should definitely be eating them – not only because they contain loads of the nutrients your body needs to build muscle and burn fat, but also because of the effects they have on your mind, your mood and more. And whatever anyone tells you, don’t ditch the yolk: it contains almost as much protein as the white, and most of the vitamins and minerals. BOOST YOUR SEX DRIVE An egg has 10% of your recommended daily intake (RDI) of vitamin D, something in which many in the UK are deficient because of a lack of regular sunlight. It’s involved in hundreds of functions, including sexual health, and a study in Hormone And Metabolic Research found that men with adequate vitamin D had 25% more testosterone than those with a deficiency. As well as a higher sex drive, that means more muscle and less fat. EASE A HANGOVER Heavy night? Eggs make the morning after easier. They contain the amino acid cysteine, which helps metabolise the hangover-causing compound acetaldehyde, which your body creates by breaking down alcohol. Cysteine also helps make glutathione, an antioxidant that neutralises cell-damaging free radicals, while the fats found in eggs will satisfy cravings without excess calories. THINK CLEARER One egg contains 35% of your RDI of the nutrient choline, which is needed to produce neurotransmitters linked to heightened intelligence, memory and mood. Choline is also involved in the prevention of fatty liver disease, which is a build-up of fat in the organ that can be caused by excess alcohol consumption. June 2018 | 69


Fuel | Fermented Foods

Yourgut-health shoppinglist

Fermentedfoodsarekeyforbetterdigestionandimproved gutbacteria.Here’showtotopupwithoutretoolingyourdiet

1

Drinking the occasional tiny yogurts to keep your gut in check? In fact, you need a blend of foods that are high in good bacteria. “This allows the nutrients from food to pass through digestion and into the bloodstream quicker,” says personal trainer and nutrition expert Matt Roberts (mattroberts.co.uk). “This in turn prevents food waste sitting in the gut and reduces the build-up of gases – both of which have a positive effect on reducing the risk of intestinal cancers, as well as things like ulcers and leaky gut syndrome.” Here’s what to eat.

2 3 4 5 6

KOMBUCHA

SAUERKRAUT KEFIR

LASSI

TEMPEH

The Korean staple is traditionally made from cabbage and radishes, but it also works with courgettes, cucumbers or squash. “Try making your own,” says Roberts. “You can experiment with ingredients, and it keeps well in fridge once made. It’s high in antioxidants that fight the buildup of damaging free-radicals and slowing down the ageing process.” Eat it… with your morning scrambled eggs. Toss it in the pan ahead of time with a dash of oil, then add the eggs and scramble the whole lot with a fork.

This is fermented tea – usually black, but green also works. “Making your own isn’t too hard, but there are good brands out there like Health-Ade and GT’s,” says Roberts. Look for the lowsugar options. Drink it… instead of a beer on Friday night. It’s got an almost alcoholic aroma to it that makes it a nice halfway house between straight-up booze and fizzy water.

The Germanic classic – cabbage, bacteria and deliciousness. “Naturally high in flavonoids, it’s excellent for heart and cardiovascular health,” says Roberts. Buy it in a big jar from the shop. Eat it… in a sandwich. Hot dogs are the classic, but it also works with thin-sliced lean beef for a proteinheavy snack.

The traditional version of this Indian drink is savoury, and typically flavoured with cumin – but fruit-sweetened versions are available. “Look for low-sugar versions,” says Roberts. “With a little turmeric mixed in, it’s even more beneficial.” Drink it… as a postgym substitute for the usual protein shake, or instead of a pint if you’re having a cheat-day curry.

Derived from soy beans, tempeh is a traditional food in Indonesia, where it’s often eaten raw. It also works well as a meat substitute, though – and with less fat and processing than tofu, it’s a slightly healthier alternative. Eat it… chopped up and tossed into a stir-fry – its earthy texture means it isn’t quite as versatile as tofu, but it’ll still work with veggies and a dash of soy sauce.

Photography iStock

KIMCHI

70 | June 2018

This fermented milk drink is tasty, high in calcium, and packs around 11g of protein per serving. “I would always recommend making your own,” says Roberts. “It’s really simple and sits in the fridge ready to eat.” Get a starter kit – you’ll need kefir grains – and some milk, and you’ll be good for years. Drink it… as a prebed snack. It’s full of casein, making it ideal for a slowrelease hit of protein overnight.


“Kefirisfermented milk:it’s tasty,high incalcium,and packsaround11gof proteinperserving”

June 2018 | 71


Fuel | Supplements

Passthetestosterone

It’sakeyhormoneforbothyourmuscle-buildingandyoursex drive–butdotestosteronesupplementsgiveyoutheboost youneed?Here’s MF ’sguidetothebestwaystogetyourT

Photography Danny Bird

There are many supplements on the market claiming to enhance testosterone. In fact many of them are herbal supplements that, while improving libido and boosting confidence, do very little for testosterone levels. These libido enhancers include herbs such as tribulus terrestris, maca and fenugreek, all of which have a noticeable effect on sex drive but none on testosterone. Other ingredients, such as eurycoma and ginger, can only increase testosterone when taken by men who are infertile or have testicular damage. Others, such as horny goat weed, haven’t been studied in humans so there is no reliable evidence for their effects. Bottom line: most “testosterone” supplements on the market have no effect on testosterone levels. But there are a few proven to work, thanks to a research review from examine.com, especially if you have a vitamin or mineral deficiency.

“Sometestosterone supplements,such ashornygoatweed, haven’tbeenstudied inhumanssothereis noreliableevidence thattheywork” 72 | June 2018

ZINC Zinc is a dietary mineral that is often promoted for boosting testosterone. In fact, it only helps in people with a zinc deficiency, but that could be you – athletes and people who exercise a lot are prone to this because zinc is lost through sweat. Zinc deficiencies are associated with lower testosterone levels, so if supplementation brings zinc levels back into the normal range, testosterone levels will rise accordingly. However, increasing zinc levels above normal body levels will not increase testosterone any further, and high doses of supplementary zinc can irritate the intestines and cause liver and kidney damage. Over time, high doses of zinc can also result in a copper deficiency. If you’re taking zinc, have it with meals, since some people experience nausea after taking it on an empty stomach. Don’t pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800mg or more because the minerals will compete for absorption and limit the overall effectiveness of the supplements. MAGNESIUM Like zinc, magnesium is also a dietary mineral and a deficiency is also linked to lowered testosterone levels. Taking magnesium supplements when deficient will restore testosterone levels to normal, but again, if you are not deficient then supplementation will not raise testosterone levels above normal. As

with zinc, magnesium is lost through sweat so it is often recommended for athletes. If taking magnesium gluconate, having it with a meal increases its absorption, but other forms of magnesium can be taken either with food or on an empty stomach. VITAMIN D Vitamin D has long been researched in the context of male fertility and testosterone – vitamin D receptors are

located on sperm cells, and it may also play a role in the production of steroid hormones. Studies have shown that for men with low vitamin D levels, supplementation over the course of a year resulted in an increase in testosterone levels. It is not known if this is because supplementation remedies low testosterone or not, because the study was conducted in middle-aged men who may have experienced age-related testosterone decline.


“Creatineappearsto causeamildbutreliable increaseintestosterone concentrationsof around20-25%”

Vitamin D is a very safe, cheap way to guard against low testosterone levels. Most people do not get enough vitamin D, especially those living more than 37° north or south of the Equator (which includes the UK) because of the relative lack of sunlight. It’s a fat-soluble vitamin, so it should be taken with meals containing dietary fat. CREATINE Creatine is a small organic acid which serves as an energy

intermediate, replenishing levels of ATP (your body’s main source of energy) in a cell faster than glucose or fatty acids. It is best known for its ability to increase the rate of muscle growth and improvements in strength during training, but creatine has also been investigated for its interactions with androgens (the primary sex hormones). In young men between 18 and 35, it appears to cause a mild but reliable increase in testosterone concentrations of around 20-

25%. This increase is thought to be partially responsible for the effects of creatine on muscle growth and power output, although further research is needed to determine the mechanism through which it increases testosterone levels. One thing worth noting is that creatine is safe to take, despite persistent myths that it can damage your kidneys. The best way to take creatine supplements is in the form of creatine monohydrate. If you are particularly sensitive to creatine’s side effects, which can include nausea and cramping, consider supplementing with micronised creatine, which may be easier on the digestive system. The standard dose for creatine is 5g a day, which is enough to improve power output. People with more muscle mass may benefit from a higher daily dose – as much as 10g taken in two doses of 5g – but this claim is not fully supported by the evidence. Some people are creatine non-responders, which means creatine is unable to pass from their blood to their muscles, rendering it ineffective. If you do respond to creatine, supplementation timing is not a huge issue, though you will probably want to take it with a meal to lower the risk of an upset stomach.

SUPPLEMENT STACKING If you’re aiming to boost your testosterone with these supplements, here’s how to incorporate them into your daily nutrition habits. For men 35 or under who want increased testosterone levels, take the base supplements zinc (25-30mg), magnesium (200400mg) and vitamin D (2,000-3,000IU) in the form of vitamin D3.

June 2018 | 73


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Trainer

06 18

Your blueprint for success

KEEP IT LIGHTI “You don’t need to use a heavy med ball,” says Lovett. “Even my stronger athletes improve greatly with a 3kg ball, because it’s the speed of movement that matters most.”

Ballstothewall

Photography iStock

Addthrowstoyourroutinetobuild explosivepower–andhardabs

To build the explosive power that will help you to perform better on the pitch and lift heavier in the gym, look no further than ball wall throws. All you need is a medicine ball and a, um, very sturdy wall. “Wall throws require you to go into triple extension, where there is movement at the ankle, knee and hip joints, which will improve your ability in all activities and lifts that require speed, power and hip drive,” says Jack Lovett, owner of Spartan Performance and twotime British strongman champion. “To fully benefit you must perform the throws as explosively as possible.” Start facing a wall, holding a light ball in both hands. Squat down, then stand back up powerfully and propel the ball forward. Pick it up and do ten to 15 reps for three sets. June 2018 | 75


Trainer | Strength Workout

Descend theladder

Therepsgodownbutyourfitness willgoupwiththisquickcombo

76 | June 2018

This quick-fix workout takes just ten minutes to complete and will torch a huge number of calories both during and after your session as your body tries to recover from the high-intensity work. “This is a great session that will test your grip and lower-body strength endurance,” says Olli Foxley of W10 Performance (w10performancegym.com). “The descending rep scheme will give you some light at the end of the tunnel and allows you to maintain good technique.” If you don’t have a sled in your gym you can do a farmer’s walk, where you carry dumbbells over a set distance, although you will find that particular substitution poses an even greater challenge to your grip strength.

HOW TO DO IT

Do 50 kettlebell swings, then push the sled for 20m. Then do 40 swings and push the sled for 20m, and continue, reducing the swing count by ten each round until you do ten swings followed by a 20m sled push. Aim to take minimal rest between rounds. Beginners should use a 16kg kettlebell, intermediates should use a 20kg one and advanced exercisers should use 24kg.


1 Kettlebell swing FORM GUIDE

Hinge at the hips to send the kettlebell back between your legs, then straighten up with a powerful hip drive to raise the weight to shoulder height. The movement should be a hinge, not a squat or front raise.

EXPERT TIP

“Kettlebell swings are great for the hamstrings and glutes and will help combat the effects of being seated for long periods of time,” says Foxley. “The reduction in reps allows you to maintain good form as you get tired.”

2 Sled push FORM GUIDE Load up the sled and push it with either straight or bent arms. Getting lower generally makes it easier, as does positioning your body in a straight line from head to heels.

EXPERT TIP

“The sled is always a good option for conditioning because it’s not a technical movement,” says Foxley. “It also lacks an eccentric – lowering under tension – component, meaning you’re not likely to be too sore after the session.” June 2018 | 77


Trainer | Big Lift

RAISE THE BAR

Thedeadliftisoneofthebesttotalbodymovesforbuildingmuscleand burningfat–ifyoudoitright.Strength coachAndyMcKenzieexplainshow

1 2

Photography Glen Burrows Models David Lancaster, Tom Eastham

3

4 5

78 | June 2018


ASSISTANCE MOVES

Addtheseexercisestoyourworkoutstotargetthekeymuscles involvedinadeadliftsoyoucanliftmoreweight

ROMANIAN DEADLIFT

1

Keep your head neutral You want to keep your head in a neutral position throughout the lift. This is achieved by looking forwards with your eyes fixed to a spot on the ground about two to three metres ahead of your feet. And focus on keeping your chin up to keep your head in the best position for lifting.

2

Think chest and shoulders You want to maintain a strong spine from the beginning of the lift to the end, and the best way to do this is to keep your chest up throughout to prevent your torso hunching forwards over the bar. Your shoulders should remain slightly in front of your hands until the bar passes mid-thigh level, at which point you want to retract your shoulder blades for a strong and stable torso.

3

Keep your core braced Try to push your elbows forwards before you start the lift. This may feel slightly uncomfortable but it will help you maintain a strong position when you move the weight. This helps you keep an upright neutral spine – when your elbows point backwards (as opposed to downwards), this encourages your shoulders to rotate internally and makes it harder to maintain the right spine position. Pushing your elbows forwards will also help you to engage your lats – your big back muscles – which will further stabilise your upper body.

4

Develop a strong grip Place your thumbs against your outer thighs. Run both hands down until they touch the bar. This is your ideal hand position. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and the other underhand. The reverse grip will allow you to lift heavier, but make sure you regularly switch your hands around to prevent developing any muscular imbalances. Always squeeze the bar as hard as you can, especially on heavier sets, before the bar leaves the floor.

5

Try to move explosively The deadlift is not a slow grinding pull off the floor; it should be a fast and powerful lift using the strength of your legs and glutes. You want to drive upwards as explosively as possible. A good tip is to push your knees back and feel the weight on your heels before you lift. As the bar then passes your knee, drive your hips forwards, maintaining contact with the bar at all times.

HOW Stand tall with your feet shoulderwidth apart, holding a barbell with an overhand grip just outside your thighs. Keeping a slight bend in your knees, bend forwards from the hips – not the waist – and lower the bar down the front of your shins until you feel a good stretch in your hamstrings. WHY This variation shifts the emphasis to your hamstrings, making it an ideal accessory exercise to the standard deadlift.

SNATCH GRIP DEADLIFT HOW Hold a barbell with your hands roughly double shoulder-width apart. Push through your heels and keep your chest up as you drive forwards with your hips to lift the bar. WHY Because your grip’s wider in this move, you’ll need to move the bar through a larger range of motion, increasing the growth hormone hit. It’ll also prepare you for Olympicstyle weightlifting.

DEFICIT DEADLIFT HOW Stand on a weight plate or low box and grasp the bar. Engage your shoulders and take the strain, then lift the bar by driving your hips forwards, keeping a flat back. WHY Lifting from a “deficit” – an artificially lower start position – will fix any weakness in your deadlift, forcing you to keep a flat back and engaged shoulders to get the bar off the ground. Use this as a “de-load” from regular deadlifts to carry on making gains.

June 2018 | 79


TIME EFFECT

15 MINS

GET LEAN

KIT

BARBELL

How to do the workout

Photography Glen Burrows Model Tom Wright

Load the barbell with a weight you can manage for all the reps of the move you find hardest. Do the exercises in order without resting. When you finish all the reps of the final move, rest for two minutes, then repeat the circuit. Do three or four circuits in total.

Getcomplex toshiftfateasily

Torchfatfasterwiththisbarbellcomplexcircuit

80 | June 2018

When you want to strip away body fat as quickly as possible it can be tempting to over-complicate matters by trying to do too many different things at once in a desperate bid to shift that spare tyre. But there’s only one way in which burning calories to accelerate fat loss should be complex: doing a barbell complex, which is multiple exercises done back to back using just that one piece of kit. All you need is a barbell, a little space and 15 minutes to shock your body into relinquishing its fat stores so you start to sculpt a leaner and harder body. This five-move barbell complex is so effective because it will push your heart, lungs and muscles hard in a short space of time to work up a sweat and increase oxygen consumption, so you turn your body into a calorie-burning machine.


Trainer | One-Kit Workout

A

B

1 DEADLIFT

FORM

Reps 10 Rest 0sec

Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs. Lift the bar by

A

pressing down through your heels and driving your hips forwards, keeping a flat back. Lower the bar under control.

B

2 ROMANIAN DEADLIFT

FORM

Reps 10 Rest 0sec

From the top of the deadlift, bend your knees slightly, then bend forwards from the hips and lower the bar down the front

of your shins until you feel a good stretch in your hamstrings. Reverse the move back to the start by pushing your hips forwards. June 2018 | 81


Trainer | One-Kit Workout

3 HANG CLEAN

FORM

Reps 10 Rest 0sec

Stand holding the bar with a shoulder-width grip in front of your thighs. Squat down slightly, then drive through your heels to

June 2018 | 82

explode upwards, using the momentum to pull the bar up to chest height and catching it on your chest. Reverse back to the start.


A

B

4 REVERSE LUNGE LEFT LEG

FORM

Reps 5 Rest 0sec

Stand tall with a barbell resting across your upper back. Keep your back upright and core braced throughout. Take a big step

A

backwards with your left foot, then lower until both knees are bent 90°. Push off your left foot to return to the start position.

B

5 REVERSE LUNGE RIGHT LEG

FORM

Reps 5 Rest 2min

Stand tall with a barbell resting across your upper back. Keep your back upright and core braced throughout. Take a big step

backwards with your right foot, then lower until both knees are bent 90°. Push off your right foot to return to the start position. June 2018 | 83


Photography Glen Burrows Model Olly Foster

Trainer | Big Arms Guide

STRONGARMTACTICS Stillstrugglingtofillyoursleeveswiththesameoldthreesetstofailure? Upgradeyourplan–andbuysomenewshirts

84 | June 2018


1

CONTRACT THE ANTAGONIST

That’s the muscle that’s working against the movement you’re doing. “If you flex your triceps at the bottom of a curl, the biceps will fully lengthen, and vice versa during any triceps extension work – meaning that you’re hitting full ROM,” says trainer Joel Dowey. “It also stops you from cheating and cutting the movement short, and ensures a pause at the end of the eccentric phase.”

2

DON’T LET YOUR WRISTS MOVE

“Something I notice in a lot of novice trainees is they tend to ‘break’ at the wrists when things start to get hard,” says Dowey. “Don’t let this happen. For extension movements, push the cable attachment away from your body with the edge of your hand. For curling movements, keep them locked in place and don’t let them move. As the wrist breaks, you’re taking tension away from the desired muscle group.”

3 4 5

FIX YOUR DIPS

“Dips are, or at least should be a staple of any upper-body pushing programme,” says Dowey. “To target your triceps more, keep your elbows super-close to the body and your torso upright. Any variation from this and more and more emphasis will shift towards the anterior deltoids and pecs. Be relentless in your execution here – nothing but perfection for pure triceps tension.”

DON’T SKIP FOREARM DAY

“Forearm training can be a little tedious at times but if you only train the upper arms, it is the equivalent of having big quads and tiny calves,” says Dowey. “Grip work – including farmer’s walks, holds, fat plate holds and pinch grip practice – along with some rotational training sledgehammer twists will give you Popeye forearms in no time.”

VARY YOUR SHOULDER POSITION

“Both biceps heads and the long head of the triceps originate on the shoulder, so shoulder position plays a pivotal role in both biceps and triceps activation and contraction,” says Dowey. “To hit every head, do a variety of movements in front of you (preachers and machine extensions), below you (curls and cable extensions) and behind you (incline bench curls and cable kick-backs).”

June 2018 | 85


Trainer | Workout Journal

Onefortherecordbooks

Startkeepingatraininglogandtransformyourphysiquefaster, saysUltimatePerformancefounderNickMitchell

Photography Glen Burrows

Do you keep a training diary? If not, you’re making a big mistake – it’s a key part of what it takes to build a bigger, stronger, leaner body. “For the best physique results you must keep detailed records of your workouts,” says Nick Mitchell, founder of the global personal training gym business Ultimate Performance. “You may be able to remember how much weight you lifted on your favourite exercise last week, but it is unlikely that you’ll recall this for every exercise in your programme.” What’s even less likely is that you can remember how good your technique was or how challenging you found a specific weight during a given set. “Recording your workouts can be highly motivational because it allows you to look back at the progress you have made and set goals for upcoming workouts,” says Mitchell. “The purpose of your workout journal is to document your progress, not to impress people. Crediting yourself with the extra rep performed with dubious technique doesn’t help you, and when you eventually complete the rep with proper technique, you will fail to notice your progress and think you’ve hit a plateau.”

86 | June 2018

STARTING YOUR TRAINING JOURNAL You can either record your workouts with a pen and paper or keep a digital version using your mobile phone or tablet. “Only use a phone or other device if you trust yourself not to get distracted by other apps,” says Mitchell. “Before each workout, spend five to ten minutes reviewing your previous performances. Once this is done, set realistic targets for each exercise ahead.” Here are some examples. TARGET 1 Increase the weight If you completed the rep target with a given weight and are happy with your technique, you need to decide how big an increase to make. You should base this decision on the number of reps you had in reserve above the target number on the previous set. Be prepared to adapt the rep target if the next available weight is too big an increase. TARGET 2 Do more reps with the same weight If you failed to complete the rep target on your final set with a given weight, then you should repeat the same weight and aim for more reps. TARGET 3 Reduce the weight If you were overly ambitious with your weight selection or unhappy with your technique, then you should reduce the weight by an appropriate amount.


“Recordingyour workoutsallowsyou tolookbackatthe progressyouhave madeandsetgoals”

This is an edited extract from Principles Of Muscle Building Program Design: The UP Encyclopaedia of Personal Training Volume 1 by Nick Mitchell and Jonathan Taylor. It is available now on amazon.co.uk

KEEPING YOUR TRAINING JOURNAL Once you’ve identified your goal or goals for the forthcoming session, note the date and time, then make any additional notes on factors that may affect your performance, such as poor sleep, feeling under the weather or training in a different gym. The more notes you make, the better informed you will be to analyse the session in context. As for recording the workout details, you need to capture the information that will provide valuable insights into your performance. After each set, record the exercise name, the amount of weight lifted, the number reps completed and how you felt. For instance, if you finished your target number of sets of a given move and felt like you had more in the tank, make a note of how many additional reps you could have completed with proper technique, and then write “INC W” as a note for you to increase the weight next time you do this move. If you struggled, write down the rep number at which you reached failure or had to abandon the set with an “F” next to it, with a note to either “DEC W” (decrease weight), “DEC R” (decrease reps) or “REP R” (repeat reps). You can use up or down arrows instead of INC and DEC if you prefer, or create your own code to record your workouts quickly. Once you start taking notes you’ll be amazed at how useful it is – and how essential it quickly becomes – to successful workouts. Your journal will be a much-wielded weapon in your fat-burning and muscle-building arsenal. June 2018 | 87


Photography Glen Burrows Model Daniel Ventura

Trainer | Get Hard Abs

TRIPLE THREAT

Trythissix-movetri-set sessiontohityourabsfrom multipleanglesandsculpta hardanddefinedsix-pack 88 | June 2018

To develop any muscle to its fullest growth potential, you need to move through a variety of angles and use different rep ranges – and your abs are no exception. Yes, you first must shift that spare tyre for them to show, but simply getting lean doesn’t mean you’ll have a solid and sculpted sixpack. For that you need to train your upper, lower and side abs both hard and smart, which is what this circuit session will do. The first move of each tri-set works your upper abs, the second your lower abs, and the third your side abs (or obliques) to sculpt more defined muscles across your entire abdominal region. Focus on good form throughout and keep those abs engaged for the maximum muscle return.

HOW TO DO THE WORKOUT This session is made up of six moves, split into three tri-sets, which are mini circuits containing three different exercises. That means you’ll do moves 1A, 1B and 1C in order, sticking to the reps detailed and only resting after all the reps of the move 1C. You’ll do three circuits of the first tri-set, then move on to the second tri-set, in which you’ll repeat this pattern with moves 2A, 2B and 2C. To help ensure you sculpt a hard six-pack faster, engage your abs before you start the first rep of each set. Starting with your target muscles activated means you’ll maintain better form during the set and so work your muscles harder.


TRI-SET 1

TRI-SET 2

UPPER ABS 1A KNEES-UP CRUNCH Sets 3 Reps 12 Rest 0sec Lie on your back with your fingers at your temples, your knees bent and your feet up. Engage your upper abs to raise your torso off the ground, then crunch up to meet your knees. Lower slowly back to the start, keeping tension on your abs throughout.

UPPER ABS 2A GYM BALL DUMBBELL CRUNCH REACH Sets 3 Reps 12 Rest 0sec Lie on a gym ball holding a dumbbell in both hands with your arms straight. Engage your abs to raise your torso, then squeeze your upper abs to raise the weight higher. Pause, then lower back to the start.

LOWER ABS 1B REVERSE CRUNCH Sets 3 Reps 12 Rest 0sec Lie flat on your back with your arms flat on the floor and knees bent. Use your lower abs to draw your knees in towards your chest, then raise your hips off the ground, Lower slowly back to the start, keeping your entire core engaged.

LOWER ABS 2B GYM BALL UPPER BODY RUSSIAN TWIST Sets 3 Reps 12 each side Rest 0sec Lie on a gym ball with your palms together and arms straight. Engage your core, then rotate your torso to one side, back to the start, then to the other. Make it harder by holding a dumbbell in both hands.

SIDE ABS 1C DIAGONAL MOUNTAIN CLIMBER Sets 3 Reps 12 each side Rest 2min Start in a press-up position. Without letting your hips sag, draw one knee in and bring it across towards the opposite elbow. Return to the start, then repeat with your other leg. Keep reps fast but controlled.

SIDE ABS 2C GYM BALL DECLINE PLANK WITH TOE TAPS Sets 3 Reps 12 each side Rest 2min Start in a plank position with your feet on a gym ball. Keeping your core engaged and your hips up, lift one foot off the ball and lower it to touch the floor. Reverse the movement, then repeat with the other foot.

June 2018 | 89


Trainer | Workout Planning

Yoursmarttrainingplan

Photography Glen Burrows Model James Stark

Armsandback?Legsandabs?Aseparatedayforyourtraps?Unnecessary. Here’showtopickatrainingsplitthat’llgiveyouthebestpay-off

PEOPLE SAY I NEED TO DEDICATE A SEPARATE DAY TO EACH BODY PART. IS THAT NOT RIGHT? No – and it might even be counterproductive. “The problem I see most beginners make is following routines that are too advanced for them,” says Dan Forbes, a strength and conditioning coach and founder of Veteran Athlete. “As every guy who’s been training for a few years knows, the first year or two in the gym is a special time, when it’s possible to make progress each and every session. Those ‘newbie’ gains are glorious, and the best ways to capitalise on them are to get moving properly and work hard. “Doing complex split routines, where you divide your weekly workouts into body-part sessions, as a beginner is like using a sledgehammer to open a nut. They build too much fatigue, which impedes the body’s learning process, increases recovery time and slows progress.”

90 | June 2018

SO WHAT SHOULD I DO INSTEAD? Keep it simple. No, simpler than that. “One go-to routine for beginners is the ‘one set of 20’ routine created by Dr Michael Yessis,” says Forbes. “The concept is simple. Select one exercise per body part, choose a weight that you can do 20 reps with and get after it. The next time you go to the gym you perform the same routine with only one instruction: beat your last session. A couple of extra reps, the next size dumbbell up – whatever it is, you must make progress. “I have clients do this until they fail to make progress for two sessions in a row. Then I drop the reps to 14 and repeat, then I drop them to ten reps – and only then do I introduce multiple sets. This approach will let you make progress every session. Who doesn’t love that?’ HOW MANY DAYS A WEEK DO I NEED TO GO TO THE GYM? Three is Forbes’s recommendation for beginners. “That’s less about recovery time and more about keeping plenty of options in the bag for when you reach the point where you need to do increase frequency to keep seeing progress. If you can’t manage three, two days a week will still get the job done. For those keen beans who want to do more, I don’t hold them back – do whatever frequency you want. “The key with increasing or decreasing training frequency is to remember to keep overall training volume the same when possible. For example, if a client has 20 sets of total work for their quads in a programme and goes from training twice a week to four times a week, I’ll simply spread those 20 sets across four days.” OK, I’M OFFICIALLY INTERMEDIATE. WHAT ARE MY OPTIONS? “When someone has a bit of training experience, I like an upper/lower split,” says Forbes. “An upper/lower split allows you to spread the training load across the week. I’d usually go for a power-building set-up – think big, compound lifts done with low reps at the start of the week, then some higher-rep isolation work

later in the week. This increases strength while you build some lean mass. “With this type of set-up you can ensure that your muscles get exposed to the three key drivers of muscle growth – mechanical tension, muscle damage and metabolic stress – across each week. But you’ll also keep engaged by shifting the focus of the sessions across the week.” WHAT IF I WANT TO IMPROVE ONE BODY PART? “To focus on a particular body part, you want to increase the amount of work that muscle is doing in a training cycle, known as the training load,” says Forbes. “In these situations, I opt for a higherfrequency set-up rather than adding in a training session specifically for that body part. It allows for a higher quality of work and higher work output. “For example, if you were to perform flat bench presses, incline bench presses, dips and flyes, by the time you get to the dip you’ll have already activated the key muscles, accumulated fatigue and lactic acid, and caused some muscle damage. In a nutshell, you’re spent. “In comparison, if I set up a training programme so that you perform flyes and dips on a lower body focus day, you’ll be able to use more weight. That means a greater training load for that muscle and a more frequent stimulus to grow and adapt.”

“Thekeywithincreasing ordecreasing trainingfrequency istorememberto keepoveralltraining volumethesame whenpossible”


June 2018 | 91


Runtheworld

MF editorJoeWarnerseeksexpert adviceonhowtoaceaforeignrace

If you’ve ever been for a run outdoors, you’ll need no convincing that it’s great for both your mental and physical health. And while training runs are all well and good, nothing can beat the buzz of taking part in an organised race, especially in a distance you’ve never done before because you’ll be guaranteed a personal best. The trouble is that securing a starting spot at many big UK races is far harder than all the training: for instance, more than 385,000 people applied for the 17,500 ballot places at this year’s London Marathon. Instead, consider entering a race on foreign shores. Events are not as oversubscribed as British races, and they’re

often cheaper to enter. Even better, you can combine your active adventure with a long weekend and get to see more of the world. I’ve recently run two half marathons abroad: the Chia Laguna half in Sardinia and the Semi de Paris. I loved both – the scenery in Sardinia (pictured) was spectacular because the entire route was along the coast, and the atmosphere in Paris was amazing – but I could have run better had I prepared better. There’s more to do and to remember when you race outside the UK. So I asked Shaun Dixon, an elite runner and coach and founder of letsgetrunning.co.uk, for his tried and tested tips for when he races abroad. June 2018 | 93


Trainer | Strength Workout

PAPER CHASE

“Many European races require you to present a medical certificate from a doctor stating you are fit to race before they will give you your race number. Fail to get one and they won’t let you run, so book an appointment to get one, or if you have one check it’s still valid and that they accept older certificates.”

94 | June 2018

GET IN THE ZONE

“If possible, travel a couple of days before the race to allow yourself to acclimatise to the race destination. If not, and there is a significant time-zone difference to deal with, adjust your daily routine while still at home for a few days in advance. Practise waking up, eating and going to bed at those times you will around race day.”

MOVE YOUR MUSCLE “Have a short ‘shakeout’ run as soon as you can after you arrive at your destination. It only needs to be a nice easy 20-minute run followed by some light stretching to undo all that stiffness that can build up from travelling, especially if you’ve been sat in the same position for hours on end.”

ROUTE MASTER

“Do your homework on the location, specifically the best routes to and from the race expo and the start and finish lines. Be absolutely clear on the starting instructions, including bag drop, and make sure you leave plenty of time to get to the start line. And study the route so you’re not shocked by the huge hill with a mile to go, or the second half of the race that’s into a headwind. Check the weather forecasts and pack your kit accordingly. Not sure if you need sunscreen? Pack it anyway.”


Ultracompetitive Giveyourselfachanceofcompleting oneoftheworld’smostepicracesby lacingupthesehi-techoff-roadshoes

The Ultra Trail du Mont Blanc, a 161km mountain run around the highest parts of the Alps that takes in stretches in France and Italy before finishing in Switzerland, is arguably the ultimate international race for serious runners. If you’re brave enough to enter the race, you deserve every smidge of extra assistance to propel you towards the finish line. We certainly won’t promise that this new limited-edition shoe from Columbia will make the race a breeze but the abrasion-resistant upper, clever cushioning and new TRAILShield rubber outsole will ensure that if anything lets you down, it won’t be your footwear.

TOURIST TRAP

“If you’re tempted to see the sights before the race, don’t be too ambitious, because you want your legs to be as fresh as possible for the event and for your energy levels to be high, not spent. If you’re tight for time, take a bus tour and see the sites with the weight off your feet.”

RESTAURANT REVIEW

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Bodywork

06 18

Upgrade your physique

NEW SECTION!

BROAD SHOULDERS MUSCULAR CHEST ROCK-HARD ABS

Photography Glen Burrows

PROJECT SHRED Packonlean,hardmuscleandstripawaybellyfattomake massivechangestoyourphysiqueinrecordtime

June 2018 | 97


Bodywork | Project Shred

Get bigger, stronger and leaner in just four weeks

Transformyourbodybyaddingsizetoallyour majormusclegroupswhilestrippingawayfat

How much can you change your body in four weeks? More than you think – but only if you have three things: a good exercise plan, smart eating rules, and the right attitude to follow both with focus and determination. This four-week plan has been designed to constantly test your body and push it outside of its comfort zone so your body has no choice but to build new muscle mass and burn away body fat to radically change your physique. That’s why there are small tweaks to the programme each week: these changes keep your body guessing and, therefore, changing. Making a big alteration to your body in just four weeks is hard, but it can be done. Start as you mean to go on, both in the gym and the kitchen, and soon these small steps will lead to big changes in how you look with your shirt off .

1

THE PLAN The plan contains two two-week blocks. The first has four sessions a week: chest and back; legs and abs; arms; and shoulders and abs. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back and biceps.

98 | June 2018

2

STRONG START The workouts for the first week of the first block start on the next page, then the sessions for second week of the block are detailed in the tables on p104. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed to start the plan as strongly as possible.

3

BIG FINISH The big change in the second block of the plan is that you’ll train your chest, back and arms muscles twice a week. This increase in training volume will shock your body into building more muscle mass, while also stripping away unwanted body fat so you get both bigger and leaner.

4

STEADY GAINS The workouts contain the same exercises in the same order for weeks 1 and 2, and then weeks 3 and 4, but the sets and reps change from week to week so you push your muscles harder. This approach will keep your positive body composition changes coming.


Eat smarter to fuel your musclebuilding and fat-burning mission

Tobuildleanmusclemassandgetaflatbelly,whatyoueatisas importantashowyouexercise.Followthesefourrulesforsuccess PROTEIN If you don’t eat enough protein – red and white meat, fish and eggs – then don’t be surprised when you don’t add muscle as fast as you want. Lifting weights causes microscopic tears in your muscles, and it’s the consumption of protein that repairs this damage and rebuilds your muscles bigger and stronger. Aim for at least a fist-sized portion of highquality lean protein at every meal.

5

CARBS You don’t need to cut out carbs altogether to transform your body, but making smarter carb choices will help you get bigger, stronger and leaner. Avoid sugar and limit consumption of fast-release carbs like processed white bread and pasta, which have been stripped of many of their nutrients and fibre. Instead choose slow-release carbs, such as sweet potatoes and brown rice, as well as plenty of fibre-rich, nutrient-dense veg.

VEGETABLES If you struggle to get your daily fivea-day then you’re missing out on a wealth of vitamins, minerals and other nutrients essential to both better health and getting leaner. Eat a wide variety of differentcoloured veg to give your body the nutrients it needs after hard training, as well as fibre to keep you feeling fuller for longer and stabilise blood sugar levels so you won’t be tempted by sweet snacks.

ALCOHOL To make the biggest positive change to your body in four weeks you should consider cutting out alcohol. It’s high in calories you don’t need, and too much booze will kill your motivation to hit the gym hard and eat well. Your best bet is to stick to water, green tea and black coffee to stay hydrated and load up on antioxidants that will help you recover from exercise.

GET YOUR REST We won’t lie: this four-week plan is tough, but that’s what it takes to transform your body for the better quickly. This means that good nutrition and quality rest are essential. Follow the food rules (see right) to give your body the nutrients it needs, and try to get to bed early each night. June 2018 | 99


Bodywork | Project Shred

WORKOUT 1 CHEST AND BACK 1 BENCH PRESS

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

2 BENT-OVER ROW

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

3 INCLINE DUMBBELL FLYE

4 LAT PULL=DOWN

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

Stand tall, holding a barbell with a shoulderwidth overhand grip. Bend forwards, hinging from your hips, but keep your chest up and your core braced. Row the bar up to your body, leading with your elbows, pause at the top, then lower.

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

5 ONE-ARM CABLE PRESS

6 DUMBBELL PULL-OVER

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 4010 REST 60SEC

100 | June 2018

Stand tall with your back to a cable machine, holding a D-handle in one hand. Keeping your chest up and core braced, press your hand forward until your arm is straight. Reverse back to the start and repeat for all the reps, then switch arms.

BLOCK 1

Lie flat on a bench, holding a dumbbell in both hands above your chest with straight arms. Lower the weight behind your head in a slow and controlled movement, keeping your arms straight, then raise it back to the start position.


WORKOUT 2 LEGS AND ABS 1 SQUAT

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

2 ROMANIAN DEADLIFT

Stand tall, holding the bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

3 LEG EXTENSION

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

Stand tall, holding a barbell with an overhand grip. Keeping your chest up and core braced, bend forwards, hinging at the hips, to let the bar roll down the front of your legs until you feel a good stretch in your hamstrings. Reverse the movement.

4 HAMSTRING CURL

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tight, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

5 CRUNCH

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tight, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

6 PLANK

Lie flat on your back with hands by your temples and knees bent. Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. Lower slowly, keeping tension on your abs throughout.

SETS 3 TIME 30SEC TEMPO N/A REST 60SEC

Get into position with your elbows under your shoulders, your feet together, and your hips raised with abs and glutes engaged so your body forms a straight line from head to heels. Hold this position without letting your hips drop. June 2018 | 101


Bodywork | Project Shred

WORKOUT 3 BICEPS AND TRICEPS 1 UNDERHAND LAT PULL-DOWN

2 TRICEPS DIP

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 6-10 TEMPO 2010 REST 60SEC

Position yourself at the machine with a shoulder-width underhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, bend your elbows to lower your body until your elbows are bent at 90°. Press back up to return to the start.

3 DUMBBELL BICEPS CURL

4 DUMBBELL TRICEPS EXTENSION

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

Stand tall, holding a dumbbell in each hand with your palms facing forwards. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights back to the start.

Stand tall, holding a dumbbell in each hand with your arms straight over your head. Keeping your elbows pointing to the ceiling, lower the weights behind your head, then straighten your arms to return to the start.

5 CABLE BiCEPS CURL

6 CABLE TRICEPS PRESS-DOWN

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

102 | June 2018

Stand tall in front of a cable machine, holding a double-rope handle attached to the lower pulley with palms facing. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower.

Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start.


WORKOUT 4 SHOULDERS AND ABS 1 SEATED DUMBBELL OVERHEAD PRESS

2 SEATED DUMBBELL LATERAL RAISE

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

SETS 3 REPS 10 TEMPO 2010 REST 60SEC

Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start.

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

3 EZ-BAR UPRIGHT ROW

4 HANGING KNEE RAISE

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 1111 REST 60SEC

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control.

5 WEIGHTED CRUNCH

6 REVERSE CRUNCH

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

SETS 3 REPS 10 TEMPO 2011 REST 60SEC

Lie flat on a bench, holding a dumbbell or weight plate against your chest with both hands, with your knees bent. Engage your upper abs to raise your torso off the ground, then crunch your upper body up to meet your knees. Lower slowly.

Hang from a pull-up bar with an overhand grip and straight legs. Brace your core and glutes and keep your feet together as your draw your knees up towards your chest. Hold this position, then straighten your legs to return to the start.

Lie flat on your back with your arms flat on the floor and knees bent. Keeping your abs fully engaged throughout, use your lower abs to draw your knees in towards your chest, then raise your hips off the ground. Lower back to the start. June 2018 | 103


Bodywork | Project Shred

Block 1 Week 2

Keepaddingleanmuscleandblitzingbellyfat byuppingyoureffortlevelsandpushinghard With the first four sessions of week 1 in the bag, you may already been feeling a little stronger and lighter on your feet, which is why we are now going to up the ante to accelerate your positive body composition changes. The four workouts of the second week are similar to those of the first week. In order you’ll train chest and triceps; legs and abs; arms; and then shoulders and abs. But there are two big differences in the programme design to keep you on track. First, you’re going to do an extra set of the first and second move of each workout. Then, for the final four moves of each session, the rep count increase by two to 12. Why? Because you now know how to do these workouts well, so increasing the amount of work your muscles must do will encourage your body to keep adding muscle and burning off excess fat. Stay focused and maintain good form throughout all four sessions to keep progressing as fast as possible.

WORKOUT 1

WORKOUT 2

EXERCISE

SETS

REPS

TEMPO REST

EXERCISE

SETS

REPS

TEMPO REST

1 Bench press

4

10

2010

60SEC

1 Squat

4

10

2010

60SEC

2 Bent-over row

4

10

2011

60SEC

2 Romanian deadlift

4

10

2010

60SEC

3 Incline dumbbell flye

3

12

2010

60SEC

3 Leg extension

3

12

2011

60SEC

4 Lat pull-down

3

12

2011

60SEC

4 Hamstring curl

3

12

2011

60SEC

5 One-arm cable press

3

12

2011

60SEC

5 Crunch

3

12

2011

60SEC

6 Dumbbell pull-over

3

12

2010

60SEC

6 Plank

3

45SEC

N/A

60SEC

WORKOUT 3

WORKOUT 4

EXERCISE

SETS

REPS

TEMPO REST

EXERCISE

SETS

REPS

TEMPO REST

1 Underhand lat pull-down

4

10

2011

60SEC

1 Dumbbell overhead press

4

10

2010

60SEC

2 Triceps dip

4

6-10

2010

60SEC

2 Dumbbell lateral raise

4

10

2011

60SEC

3 Dumbbell biceps curl

3

12

2011

60SEC

3 EZ-bar upright row

3

12

2011

60SEC

4 Dumbbell triceps ext

3

12

2010

60SEC

4 Hanging knee raise

3

12

2011

60SEC

5 Cable hammer curl

3

12

2011

60SEC

5 Weighted crunch

3

12

2011

60SEC

6 Cable triceps extension

3

12

2011

60SEC

6 Reverse crunch

3

12

2011

60SEC

104 | June 2018


Bodywork | Project Shred

WORKOUT 1 CHEST AND BACK 1 INCLINE BENCH PRESS

2 WIDE LAT PULL-DOWN

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

Lie flat on an incline bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar down until it touches your chest, then press it back up powerfully.

3 DUMBBELL BENCH PRESS

4 SEATED ROW

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Lie flat on a flat bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

Position yourself at the machine with a double shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

Sit on the machine, holding a doublegrip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.

5 ONE-ARM CABLE PRESS

6 STRAIGHT-ARM CABLE PULL-DOWN

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

106 | June 2018

Stand tall with your back to a cable machine, holding a D-handle in one hand. Keeping your chest up and core braced, press your hand forward until your arm is straight. Reverse back to the start and repeat for all the reps, then switch arms.

BLOCK 2

Stand tall facing a cable machine, holding a straight bar handle with both hands. Keeping your chest arm, pull the bar down towards your thighs in a smooth arc, pause at the bottom, then reverse the movement back to the start.


WORKOUT 2 LEGS AND SHOULDERS 1 SQUAT

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

2 OVERHEAD PRESS

Stand tall, holding the bar across the back of your shoulders. Keeping your chest up and your whole body tight, bend your knees to squat down as low as you can but don’t let your knees roll inwards. Push through your heels to stand back up.

3 LEG EXTENSION

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Stand tall, holding the bar across the front of your chest with an overhand grip. Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start.

4 SEATED DUMBBELL LATERAL RAISE

Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tight, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start.

5 HAMSTRING CURL

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows. Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows, then return slowly to the start.

6 EZ-BAR UPRIGHT ROW

Position yourself correctly on the machine with the padded bar against the back of your lower legs. Keeping your upper body tight, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start.

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Keeping your chest up and core braced, row the bar up to chin height, leading with your elbows. Pause at the top, then lower the bar back to the start under control. June 2018 | 107


Bodywork | Project Shred

WORKOUT 3 CHEST AND TRICEPS 1 BENCH PRESS

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

2 INCLINE DUMBBELL FLYE

Lie flat on a flat bench, holding a bar with a shoulder-width grip. Plant your feet on the floor and tense your muscles. Lower the bar until it touches your chest, then press it back up powerfully.

3 TRICEPS DIP

SETS 4 REPS 6-10 TEMPO 3010 REST 60SEC

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

4 INCLINE DUMBBELL SHOULDER PRESS

Grip parallel bars with straight arms and your legs crossed behind you. Keeping your chest up and core braced, bend your elbows to lower your body until your elbows are bent at 90°. Press back up to return to the start.

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

5 CABLE TRICEPS PRESS-DOWN

6 PRESS-UP

SETS 4 REPS 10 TEMPO 3010 REST 60SEC

SETS 4 REPS 10-15 TEMPO 3010 REST 60SEC

108 | June 2018

Lie on an incline bench, holding two dumbbells directly over your chest with straight arms. Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. Squeeze your pecs to return to the start.

Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Keeping your chest up and elbows fixed to your sides, press your hands down to straighten your arms, then slowly return to the start.

Lie flat on an incline bench, holding a dumbbell in each hand at chest height with palms facing. Plant your feet on the floor and tense your muscles. Press the weights straight up so your arms are straight, then lower them under control.

Start in the press-up position – hands on the floor, shoulders, elbows and wrists aligned, and feet together. Brace your core, then bend your elbows to lower your chest to the floor. Press back up powerfully to return to the start.


WORKOUT 4 BACK AND BICEPS 1 CHIN-UP

SETS 4 REPS 6-10 TEMPO 3011 REST 60SEC

2 LAT PULL-DOWN

Hang from a bar with a shoulder-width underhand grip. Engage your abs and glutes and, keeping your chest up, pull yourself up until your chin clears the bar. Pause in this position, then slowly lower yourself back to the start.

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows. Hold the bottom position for a second, then return to the start.

3 PRONE DUMBBELL ROW

4 PRONE DUMBBELL REVERSE FLYE

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Lie chest-down on an incline bench holding a dumbbell in each hand. Keeping your chest against the bench, row the weights up, leading with your elbows. Hold the top position, then lower the weights back to the start .

5 DUMBBELL BICEPS CURL

Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your chest against the bench, raise the weights to the sides, leading with your elbows. Hold the top position, then lower the weights back to the start.

6 DUMBBELL HAMMER CURL Cover photography Glen Burrows

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Stand tall, holding a dumbbell in each hand with your palms facing forwards. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights back to the start.

SETS 4 REPS 10 TEMPO 3011 REST 60SEC

Stand tall, holding a dumbbell in each hand with your palms facing each other. Keeping your elbows tight to your sides, curl the weights up to shoulder height. Squeeze your biceps at the top, then lower the weights back to the start. June 2018 | 109


Bodywork | Project Shred

Block 2 Week 2

Pushyourselftothelimitinthesefinalfour sessionstoendtheplanintheshapeofyourlife As you noticed in the first week of the second block of this plan, some new moves have been introduced to the programme to shake things up and keep your muscles guessing so they keep on growing. The sets, reps and tempo have also been adjusted to make each set of each workout a little more testing for both your mind and muscles. That means the second block of the plan is mentally and physically challenging, but stay focused and determined to complete each session to the best of your abilities and you’ll be amazed by how much progress you can make in sculpting a bigger, stronger and leaner body. The final week’s workouts are listed in table form below and while they use the same exercises in the same order as the first week of the block, the sets and reps have again been tweaked. This means you’ll keep pushing your muscles a little harder every time you step into the gym, because that’s the only way to keep your results coming.

WORKOUT 1

WORKOUT 2

EXERCISE

SETS

REPS

TEMPO REST

EXERCISE

SETS

REPS

TEMPO REST

1 Incline bench press

5

10

3010

60SEC

1 Squat

5

10

3010

60SEC

2 Wide lat pull-down

5

10

3011

60SEC

2 Overhead press

5

10

3010

60SEC

3 Dumbbell bench press

4

12

3010

60SEC

3 Leg extension

4

12

3011

60SEC

4 Seated row

4

12

3011

60SEC

4 Dumbbell lateral raise

4

12

3011

60SEC

5 One-arm cable press

4

12

3011

60SEC

5 Hamstring curl

4

12

3011

60SEC

6 Straight-arm pull-down

4

12

3011

60SEC

6 EZ-bar upright row

4

12

3011

60SEC

WORKOUT 3

WORKOUT 4

EXERCISE

SETS

REPS

TEMPO REST

EXERCISE

SETS

REPS

TEMPO REST

1 Bench press

5

10

3010

60SEC

1 Chin-up

5

6-10

3011

60SEC

2 Incline dumbbell flye

5

10

3011

60SEC

2 Lat pull-down

5

10

3011

60SEC

3 Triceps dip

4

8-12

3010

60SEC

3 Prone dumbbell row

4

12

3011

60SEC

4 Dumbbell hammer press

4

12

3010

60SEC

4 Prone dumbbell flye

4

12

3011

60SEC

5 Cable triceps press-down

4

12

3011

60SEC

5 Dumbbell biceps curl

4

12

3011

60SEC

6 Press-up

4

12-15

3010

60SEC

6 Dumbbell hammer curl

4

12

3011

60SEC

110 | June 2018


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Last Word | Takeaway Tip

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The percentage improvement in exercise endurance performance from drinking four cups of green tea per day, according to the American Physiology Society

3.9%

The increase in dilatation of the brachial artery (a key indicator of heart health) 30 minutes after drinking green tea, according to the European Society of Cardiology

Greenandlean

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One easy change that can help you burn fat faster

114 | June 2018

Drinking more green tea can help you lose weight faster. How? Well, it improves conditions in your intestines so that “good” bacteria linked to aiding weight loss and increasing lean body mass can thrive, while making it harder for bacteria linked to obesity to survive. It’s all down to compounds in green tea that act as prebiotics and allow health-boosting bacteria to proliferate, according to the European Journal Of Nutrition. Green tea also contains polyphenols, chemicals that have been shown to be beneficial in aiding weight loss by increasing your metabolism (the rate at which your body burns calories at rest). If you’re looking for a tasty option, try Pukka’s new Lean Matcha Green Tea, which also contains ginger, cinnamon and fennel to support your fat-burning efforts, as well as aiding blood sugar control and digestive health. £2.79 for 20


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