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31-day 3 ways to Eat carbs to PYour fitness plan Ptorch fat Pget ripped p52 p16 p100
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GETSTRONGER

Michael Phelps on what made him the greatest

THE BEST ATHLETE EVER

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I DONT EXPECT SUCCESS I PREPARE FOR IT


RYAN REYNOLDS

BOSS BOTTLED. FRAGRANCE FOR MEN

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HELLY HANSEN CATWALK

Aurelien Ducroz World Champion Freeride Skier Lofoten, Norway

Scandinavian Design is the cornerstone in all Helly Hansen gear. The optimal combination of purposeful design, protection and style. This is why professional athletes, patrollers and discerning enthusiasts choose Helly Hansen.

CONFIDENT WHEN IT MATTERS

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Contents

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p42

THE GREATEST Phelpsongolf, his bestracesand whatcomes next

Onthecover
One kettlebell is all you need to carve yourself a six-pack

Gym membership p161 Earphones p148

WIN!

FREE!

Blast your gut

p143

p109 Abs snacks

Six-packs are built in the kitchen. These 27 foods are your tools

Torch fat, look amazing, kick date night up a notch it couldnt be simpler Use verbal cues to improve instantly

Instant attraction

p21

Still doing sit-ups? Update your routine with these essentials Every good six-pack needs support. Carve your whole midsection into flawless shape with these four simple moves Record-breaking Olympian Michael Phelps talks exclusively to MF about his plans for the future
SUBSCRIBE TO MENS FITNESS

p149 Middle management

Supersize your bench 179 ways to improve

p24 p117

p137 Hard core

Our Trainer section is chock-full of advice and tips to get you in supreme shape

p42 One man, 22 medals

Strength, not stress


Calm down, beef up
COVER
Model Richard Pearce@WAthletic Photography Glen Burrows Grooming Danielle Ogilvie using Kiehls products

p24
And get 5 issues of the print or digital edition plus BioSynergy Thermogen fat-burners free

For more details see p74 or go to mensfitness.co.uk/links/subscribe

6/FEBRUARY 2013/menstness.co.uk

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Issue151 WorldMags.net

February2013

15 Fit List

Swing your way to awesome cardio + The worlds best abs move + Fat-burning aphrodisiacs + Must-have smartphones + The perfect punch + Rory McIlroy on learning from defeat

35 Experts

Build your biceps like Charles Poliquin + Training tips from Jessica Enniss coach + Tim Ferriss on how to master anything

42 Features

Michael Phelps talks golf and golds + 31 days to ultimate fitness + Why everything you know about fitness is wrong + Are you in the gym elite? MF jumps off a cliff + Gearing up with the best road running shoes for any budget + Downhill mountain biking - the ultimate adrenaline sport Metabolism boosters to help you get lean + The only cooking oils your kitchen needs + Slow-carb lamb + Perfect eggs - any style + 27 six-pack snacks Footwear for pressing success + Four core-carving moves + Two dumbbells, one workout + Keeping your fitness resolutions on track + Snowboarding stretches

77 Out There 95 Eat Fit


Fast-track your fat loss p143

117 Trainer

Editors letter

Going downhill fast

p87

Quick muscle soup

p23

There are two big reasons why your New Year fitness plans might falter. The first is making the effort but following bad advice. You might, for example, think that if your goal is to sculpt a six-pack, you need to eat less fat and do more crunches. If thats your view, youre misguided, and we explain why and what you should be doing in Everything You Know About Fitness Is Wrong (p68). The other big pitfall is suddenly adopting a training regime that would make an Olympian shudder and a diet that would make a supermodels stomach rumble. The smart thing to do is to make small changes gradually, like the ones suggested in 31 Days To Your Fittest Year Ever (p52). Your first task is to drink more water. If that seems like an insurmountable challenge, you may want to try a different magazine. Jon Lipsey, Editor

Ones for the road

p83

Food of love

p21

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menstness.co.uk/FEBRUARY 2013/ 7

TheMFers
The sta of Mens Fitness are always in the thick of the action
JOE, deputy editor JOEL, features editor

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Issue151

February2013

Subscribe to MF and get five issues of the magazine for 5 plus free BioSynergy fat-burning supplements
Call 0844 844 0081 or go to mensfitness.co.uk/ links/subscribe For overseas subscriptions information call +44 (0) 1795 592916 Already a subscriber? Renew your subscription or change your details at subsinfo.co.uk
MENS FITNESS Dennis Publishing Ltd, 30 Cleveland Street, London W1T 4JD Editor Deputy Editor Art Director Managing Editor Features Editor Designer Staff Writer Features Assistant Staff email Thanks this issue EDITORIAL Jon Lipsey 020 7907 6515 Joe Warner 020 7907 6521 Donovan Walker 020 7907 6522 Chris Miller 020 7907 6520 Joel Snape 020 7907 6816 Rob Lavery 020 7907 6518 Ben Ince 020 7907 6528 Sam Rider 020 7907 6523 firstname_lastname@dennis.co.uk Marc Southey (art), Jo Williams (subbing)

What Ive been up to Getting in front of the camera to demonstrate all the exercises I did to get in shape for the cover of the September issue of Mens Fitness. This wasnt just to satisfy my own vanity the shots will appear in our brand new MagBook, 12 Week Body Plan. It contains the complete training programme, nutrition and supplement plan I followed for more details, see below.

What Ive been up to Visiting Brazil for a holiday, although I still managed to get some training in thanks to the excellent outdoor gym on Rios Arpoador beach. Its all concrete weights, pull-up bars, and benches with wooden uprights, and the seas much better than a shower. I also took the opportunity to do some Brazilian jiu jitsu at the citys renowned Checkmat academy, and got my arse kicked. What Ive been up to Pelting down a French glacier in the Mountain of Hell downhill mountain bike race. I was nervous on arrival because its been years since Ive been on a mountain bike but a days practice, a few bracing crashes and a broken bike later, I dredged up something that could pass for decent cycling form. Discovering the balls to hit 2m-high drop-offs proved somewhat harder. Read the full story on p87. What Ive been up to Attending a jeet kune do class at Elements Martial Arts in Brighton (elementsmartialarts.co.uk). JKD was devised by martial arts legend Bruce Lee as a hybrid of traditional martial arts and direct, practical movements that would be effective in real-life combat. The combination of aerobic/anaerobic exercise with ballistic movements makes it a great workout too.

DIGITAL Head of Content Nick Hutchings nick_hutchings@dennis.co.uk SEO Manager Kimberly Shepherd kimberly_shepherd@dennis.co.uk Content Manager Max Anderton max_anderton@dennis.co.uk MANAGEMENT Group Publisher Russell Blackman 020 7907 6488 Group Managing Director Ian Westwood Group Advertising Manager Advertising Manager Account Manager Classified Sales Executive Creative Solutions Project Manager Northern Representative ADVERTISING Claudia Nicoletti-Dowd 020 7907 6702 Rick Asiyani 020 7907 6713 Stephen Cooke 020 7907 6558 Kathryn McCabe 020 7907 6557 Avril Donnelly 020 7907 6618

JAMES, feature writer

Steph Binns 01423 569553 Fax 01423 709319 Managing Director Julian Lloyd-Evans

BEN, staff writer

MARKETING Marketing Manager Juliette Cooper 020 7907 6424 Partnerships Manager Sophie George 020 7907 6853 PRODUCTION Senior Production Daniel Stark 020 7907 6053 Executive Newstrade Director Newstrade Manager Direct Marketing Manager Syndication Sales Manager SUBSCRIPTIONS/NEWSTRADE David Barker 020 7907 6489 James Mangan 020 7396 8042 Holly Mills 020 7907 6158 Anj Dosaj-Halai 020 7907 6132, anj_dosaj-halai@dennis.co.uk Licensing Manager Carlotta Serantoni 020 7907 6550, carlotta_serantoni@dennis.co.uk SENIOR MANAGEMENT Brett Reynolds Ian Leggett James Tye Felix Dennis

Two great new MF books


Keen to get your hands on every bit of training info you can? Try these new Mens Fitness MagBooks. Workout Manual is full of the best routines and expert advice from the pages of MF to help you get fitter, stronger and better at sport, while 12 Week Body Plan demonstrates how Joe Warner built a cover model body in three months and shows you how to do the same. Buy them from magbooks.com. Out 20th Dec Out 22nd Dec

Chief Operating Officer/ Chief Financial Officer Group Finance Director Chief Executive Officer Chairman

Mens Fitness is available for syndication and international licensing. Plea Please contact Nicole Adams on nicole_adams@dennis.co.uk or +44 (0) 20 7907 6134 for details.
Words John doe Photography Jane doe

Did you know? You can reserve a copy of Mens Fitness free at a any newsagent in the UK. Ask your newsagent for details.
Origin Origination and retouching by Mullis Morgan. Printed by BGP. Distributed by Seymour Distribution, 2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. Mens Fitness, copyright 2012 by Dennis Publishing Ltd. All rights reserved. Mens Fitness is a trademark and may not be used or reprod reproduced in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd.
Mens Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the follow 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 Tra Trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.

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The paper used for this magazine is produced from sustainable fibre, manufactured by mills with a valid chain of custody.

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THE uLTImATE CYCLING EXPERIENCE


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THE BIG PICTURE

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Liveby the board


When the Red Bull Cliff Diving World Series came to the UK for the first time, MF was there. Our man Warren Pole may not have emulated Ukrainian diver Anatoliy Shabotenko (pictured) with a twisting, dizzying, death-defying 27-metre leap into the Blue Lagoon in Pembrokeshire, but he wasnt going to miss out on the adrenalinepumping action. Turn to p77 to find out how Warrens attempts at cliff diving went.

12/FEBRUARY 2013/menstness.co.uk

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Words John doe Photography Jane doe Photography Red Bull

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YOUR COUNTDOWN TO A FITTER LIFE

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Hit the streets with our top running tips and shoes p16

To get the perfect abs you need to roll with it p18

Inspiration for those wanting to lose weight p21

How talking can help you improve your lifts p24

We round up the very latest smartphones p30

Swingmore togetfitter
Do a high-rep kettlebell workout and you will improve your cardio fitness as well as boosting your strength endurance, according to new US research. When subjects did as many swings as possible in 12 minutes, clocking up an average of 265 reps with a 16kg weight, the training effect led researchers to conclude that the exercise can impart a metabolic challenge of sufficient intensity to increase VO2 max, the bodys ability to use oxygen. They also said that kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes.

Short, high-rep kettlebell sessions will inflate your lung capacity

For a 12-minute kettlebell workout, turn to p143

Words Jon Lipsey Illustration Peter Crowther@Debut Art

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menstness.co.uk/FEBRUARY 2013/15

Runitoff
HIIT combines repetitions of highintensity exercise with lower-intensity intervals, says trainer Pete Geracimo of KX Gym (kxlife.co.uk). 'This improves your athletic capacity and your bodys fatburning ability. High intensity means near maximum effort, while low should be around 50%.

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Get off the treadmill and forget pounding the pavement. These running techniques are much more fun and will burn loads of fat
High-intensity interval training
Cross-country running is a great alternative to city running, says Geracimo. The constant body adjustments required to navigate uneven terrain provide a tough physical workout that burns more fat than running on even ground and avoids the damaging jarring effect of road running.

Trail running

Discover your inner Usain Bolt or Mo Farah. Find your local 400m track and join in group track sessions, says Geracimo. Training with others is a great way to keep you motivated and competing against others will spur you on to improve. Youll still be burning lots of calories long after you take off your spikes.

Track sessions

HIIT session 20-30sec sprint 1min easy jog Repeat for 15-20 minutes

Track session 400m hard 400m easy Repeat four times

Find your feet Whatever style of

TRADITIONAL

TRAIL

PERFORMANCE

MINIMALIST

BAREFOOT

running you choose, pick the right shoe with tips from Jamie Smith, manager of the Sweatshop store in Reading (sweatshop.co.uk)

Words Sam Rider Photography Danny Bird, Hugh Threlfall

Salomon Speedcross 3

Saucony Xodus 3.0 GTX Any The shoe digs into the ground to provide traction. If the surface is soft enough that you can dig your sole into it, use a trail shoe such as this. 110 saucony.co.uk

New Balance Performance M890V2 Experienced Cushioning and durability is stripped away to reduce weight. It will help improve your running times try it if youre aiming for a sub2hr 45min marathon. 68 surfdome.com

Adidas AdiPure Gazelle Intermediate The midsole mimics the natural stability of bare feet. Teaches you to run on your forefoot as a bridge between traditional shoes and barefoot. 85 adidas.co.uk

Vibram FiveFingers Sprint Experienced No extra support. Many runners find they help reduce injury and improve efficiency. Dont just switch over integrate them slowly into your training. 89 vibrams.co.uk

EXPERIENCE LEVEL KEY FEATURE

Beginner Cushioning for heelstrikers, protecting the achilles, calf and knees. If youre a beginner, have your running gait analysed to ensure you get the right support. 95 surfdome.com

TOP TIP

DETAILS

16/FEBRUARY 2013/menstness.co.uk

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Chronograph Wor ld Time Alar m Back-light 10 Bar Water R esistance From the Nairobi Collec tion PV4005X1

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Add barbell rollouts to your regime for rock-hard abs

Ready toroll

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BARBELL ROLLOUT Sets 4 Reps 6-8

A
B

Be aware of your abs

MUSCLE TIP

5 Get on your knees with your arms extended and your hands holding a barbell with a shoulder-width grip. Slowly roll the barbell away from your body, keeping your core braced throughout.

5 Once you have extended until your torso is parallel to the ground, contract your abs to pull the bar back towards your body to the start position.

If you focus on how your core muscles move during abs exercises, they will grow back bigger and stronger. Research has shown that being aware of your muscles as they work improves the mind-muscle connection, allowing you to work them harder for greater results.
ABS

MYTH

Words Joe Warner Photography Tom Miles Model David Peters@MOT

f you thought barbells were only good for big strength lifts such as squats, deadlifts and bench presses, its time to think again. The barbell rollout is one of the hardest and consequently most effective abs moves for building a rock-solid six-pack. The key to making this move as effective as it can be is to keep tension on your entire core during every rep, forcing these muscles to work overtime to stabilise your torso. This means you wont be doing high-rep sets because the focus should be on slow, high-quality reps to reap the maximum results.

Doing lots of sit-ups is the best way to build a rock-hard six-pack

To keep tension on the muscles, dont go fully upright at the end of each rep

his myth has been around as long as men have coveted an impressively defined core. However, sit-ups dont directly target the abs muscles, making them ineffective at crafting a six-pack. Instead they work small, stabilising muscles within the hip joint. Great for hip strength, rubbish for abs. Instead of wasting hours on sit-ups, focus on barbell rollouts, crunches and leg raises.

For more abs exercises go to mensfitness.co.uk/links/absmoves 18/FEBRUARY 2013/menstness.co.uk

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Turn her on
Every woman wants her man to look fit and healthy but, according to a survey, almost one in five goes further and admits that seeing their other half trying to lose weight is a turn-on. Youd think that was inspiration enough to ditch your gut, yet only 6% of men admit to dieting to get more action. The foods below will help and also serve as aphrodisiacs, so treat yourself and your partner to get fit and invigorate your sex life.

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Want inspiration to lose weight? Look no further

Capsaicin, found in fiery peppers, increases blood circulation and stimulates nerve endings while firing up your bodys fat-burning ability.

Hot chillies

Oily fish is packed with omega 3 fatty acids, which have been found to boost the pleasure hormone dopamine.

Salmon

Pumpkin seeds are rich in zinc and vitamin E, which raise levels of the sex hormone testosterone, as well as omega 3 fats.

Seeds

In fine style Make sure your hair has the right stuff
Choose the best styling product for your barnet with these expert tips from Michael Douglas, style director of Head & Shoulders and Shockwaves.
Appearance

Gel
Silky but sticky feel.

Wax
Harder and stiffer than gel. Gives hair the just got out of bed look. all hair types and lengths. Use a hard wax for short hair and a soft wax for longer styles.

Mousse
Similar to gel, but lighter. Adds volume to hair.

Putty/clay
Thick and firmer than gel and wax. Gives hair a matte finish. giving lots of texture to short hair styles. Only use in long hair if its soft to the touch.

Cream
Silky and light.
Words Sam Rider Photography Shutterstock Sources LighterLife, One Poll, WHFoods

Key feature

Provides strong hold with added volume. creating big quiffs and extreme styles. Blow-dry it in your hair for a natural hold without a sticky look.

Provides moisture for a continuous wet look. dry hair.

Best for

thin or limp hair.

Technique tip

Apply to damp hair and blow-dry.

It doesnt tend to dry out, so use sparingly.

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menstness.co.uk/FEBRUARY 2013/ 21

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Superbowl
minute meal

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Get loads of goodness in one dish with this quick soup


Few dishes do as good a job of keeping you warm in winter as soup. This comforting broccoli and stilton soup is packed with nutrient-rich vegetables, takes minutes to prepare and is guaranteed to give you a boost when the going gets cold.

Words Ben Ince Photography packshotfactory.co.uk Food styling Karol Gladki

INGREDIENTS 1tbsp olive oil / onion, diced / 1 garlic clove, crushed / 250g broccoli, cut into florets / Handful of spinach / 150ml vegetable stock / 1tbsp stilton, crumbled / 1tbsp toasted almonds / Salt and pepper to season

TO MAKE Heat the oil in a pan over a medium heat. Add the onion and garlic and cook until the onion is softened. Add the broccoli, spinach and stock, and bring to the boil. Remove the mixture from the pan and blend until smooth. Serve with the crumbled stilton and toasted almonds on top.

BROCCOLI is high in chromium, which the body needs to build muscle, reduce body fat and produce energy.

GARLIC can help to lower cholesterol and protect blood vessels from oxidative stress.

For more healthy meals that are ready in minutes go to mensfitness.co.uk/links/tenminute

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menstness.co.uk/FEBRUARY 2013/ 23

Talk itup
Getting verbal encouragement while youre bench pressing can increase muscle activation in the pec major the key muscle in the move by 22%, a study published in the Journal Of Strength And Conditioning Research shows. When subjects were told to focus on the chest muscles during a lift weighing

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Use verbal encouragement to bench press more weight


50% of their one-repetition maximum, this prompted them to switch on. This is useful because theres a correlation between muscle activity and how much weight you can shift. Make the instruction about the muscle shouting its all you or one more rep, big man while your partner is on the bench will just annoy your fellow gym-goers.

Stats show that high levels of stress prevent your body from building muscle and losing fat. Heres how to reduce it.

BEAT STRESS GET STRONGER

of people who exercised on a work day reported more successful time management in a study at the University of Bristol.

72%

minutes of reading is enough to reduce stress by two-thirds, according to a University of Sussex study that measured resting heart rate and muscle tension.

beats per minute is the desirable tempo of music to reduce stress levels at work. Oasiss Dont Look Back In Anger is a suitable choice.

85

Words Jon Lipsey, Mark Bailey Photography Tom Miles

Three ways to improve your bench press instantly, from MF s muscle expert Charles Poliquin

BENCH MORE RIGHT NOW

Ensure you have a shoulder-width grip on the bar. Too wide and youll place too much strain on your shoulders, too narrow and youll be working the triceps more than the chest.

Pretend you are trying to pull the bar apart (rip it in the middle) as you press. This has been shown to increase the activity of your triceps so you can lift more weight.

When the weight feels heavy, drive the back of your head into the bench. This activates an innate reflex that will allow you to lift as much as 5% more weight.

minutes of moderateintensity exercise helps maintain low anxiety levels, says a study published in Medicine And Science In Sports And Exercise.

30

For more bench press tips from Charles Poliquin go to mensfitness.co.uk/links/poliquinpress 24/FEBRUARY 2013/menstness.co.uk

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a healthy
(av. 40% fruit) Jam-packed with fruits and cereal in a tasty yogurt-coating Strawberry, Cherry, Wild Berry, Apricot and Blueberry

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Find the perfect healthy snack for Yu! in the healthy snacks and home baking aisles (with the dried fruit) at Tesco & Sainsburys stores nationwide now. The Bars can also be found in Waitrose. For more information, head to www.yuhealthysnacks.co.uk (for a chance to WIN an action-packed holiday worth 1,500) or call us on 01344 707363 WorldMags.net

Where can Yu! find them?

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Setthepace
Being able to change direction at speed is a crucial skill for any forward, regardless of whether theyre playing Sunday league or Premier League football. Thats why Puma has equipped the EvoSpeed with a Pebax outsole and a mid-foot stability insert, both of which help to provide optimal flexibility, allowing you to alter your course without losing your balance. Its lightweight design helps to ensure you can play at top speed its worn by the likes of fleetfooted Manchester City star Sergio Agero while its anatomically shaped K-Leather upper offers maximum sensitivity for precise penalty box finishing.

This new boot is ideal for speedy strikers


Puma EvoSpeed 150

A heel counter protects the sensitive area around the achilles

The internal Everfit cage allows great ease of movement

Words Ben Ince, Sam Rider Photography Danny Bird Nick Levett is National Development Manager of Football at the FAs St Georges Park

Give me five
The speed and constant adjustments required by five-a-side football make it a great way to keep fit. It also works as a challenging highintensity interval session, according to research published in the Journal Of Strength And Conditioning Research. Use these tips from FA coach Nick Levett to hone your game while you boost your fitness
Use dummy runs to shake off your marker. Fake to go one way then quickly change direction to find space. That extra metre of space can be vital.

Movement

Before you receive the Disguise your pass to When you shoot, use Tell your team-mates ball, get your head up fool the opposition. the inside of your foot if they have space to to recognise where the Change the angle of for accuracy. If you turn or an opponent is space is. Then when your foot at the last have a chance but the near (man on). This you get the ball you second or try to look angle is tight, look for a helps them make a can exploit that space away from the player better-positioned quick decision, giving to start an attack. youre passing to. team-mate. your team the edge.

First touch

Passing

Shooting

Communication

For more of the best football boots around go to mensfitness.co.uk/links/bootroom 26/FEBRUARY 2013/menstness.co.uk

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Your Best ride starts at a speCialized ConCept store.


Whatever you need, our highly trained staff have the knowledge and experience to match you to the bike you want, in the size you need. Thats why were Specialized.

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Powder power
Why it pays to have sodium bicarbonate in your corner
If you want to sting like a bee when you throw a punch, try taking a pre-fight dose of sodium bicarbonate also known as baking soda. When study subjects were monitored over four three-minute rounds, the group who had taken sodium bicarbonate experienced a significant increase in punches landed compared with fighters in a control group, according to the Journal Of Strength And Conditioning Research. The theory is that it helped to control blood acidity levels and delay fatigue. To make your shots even more effective, follow our expert tips.

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Master this fundamental punch in three simple steps st

GET THE JAB DONE

STANCE Your feet need to be wider than your hips, with your lead foot the opposite to your strongest hand in front, says striking coach Kenny Moyston. Keep your hands high and elbows tucked in for a guard.

TWIST Step forward with your lead foot and rotate your whole body, from your feet, up through your hips and shoulders to generate power.

SNAP Use the power to snap your lead hand out straight at your target, keeping your other hand up. Return to your guard position, tucking your elbows back in to your ribs.

Words Jon Lipsey, Ben Ince Photography Tom Miles Kenny Moyston (kenshiro.co.uk) is head striking coach at ZT Fight Skool in Brighton

BAG TO BASICS Improve your striking skills with our users guide to punchbags
Ideal for practising most strikes its substantial enough to absorb power shots. Coachs tip Try to work the bag for three minutes without losing form, says Moyston. Pace yourself if you throw 20-punch flurries youll burn out in 30 seconds.

Heavy bag

Ideal for building hand speed and muscle endurance. Coachs tip Start slowly and build up your speed. If you try to hit it too hard from the outset, itll be impossible to generate a good rhythm.

Speed bag

Ideal for throwing strikes at upward angles such as uppercuts and upward knees. Coachs tip Dont stand still youll get more out of your sessions if you move around the bag and work on your footwork while throwing strikes.

Angle bag

Ideal for working on your speed, timing and head movement. Coachs tip Make sure you only hit this ball with light shots. If you throw a strike with real power it will just bounce back and hit you in the face.

Floor to ceiling ball

For more boxing tips and workouts go to mensfitness.co.uk/links/boxingfit 28/FEBRUARY 2013/menstness.co.uk

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Ringleaders
Get the lowdown on the latest smartphones from Paul Briden of knowyourmobile.com

Platform iOS 6 Even with its enlarged 102mm retina touchscreen and robust aluminium unibody, the iPhone 5 is lighter and thinner than previous models while offering the same crystalclear visuals. Theres a processor upgrade and the camera has been tweaked to allow for HD video calls. Why buy it Its familiar software makes it easy to use, and its faster than ever with enhanced apps functionality thanks to a redesigned App Store. 529 apple.com/uk

Apple iPhone 5

Platform Android 4.0 Although a mere 8.3mm thick, the RAZR i is hard-wearing due to its aluminium and Kevlar body. Its also treated with a splash-resistant coating inside and out so a spot of moisture won't kill it. An Intel 2GHz processor helps it run at an impressive speed. Why buy it Its longlasting in every sense both physically durable and, with a massive 2000mAh battery, able to stay charged for ages. 345 amazon.co.uk

Motorola RAZR i

Platform Windows Phone 8 The display is huge and extremely sharp, giving the iPhone a run for its money. Films and games look particularly good, even in direct sunlight. It also has 4G data capability and the 8.7-megapixel PureView camera uses advanced stabilisation techniques. Why buy it It delivers the best-quality pictures and video of any current smartphone. 20 with EE contract nokia.com/gb-en

Nokia Lumia 920

Platform Android 4.1 Jelly Bean The picture quality is top-notch thanks to the large 122mm display and, alongside the 1.4GHz quad core processor, this makes it a great device for gaming and films. The Jelly Bean OS is Androids best yet and provides a remarkably smooth interface. Why buy it Its now easily the equal of Apple for both ease of use and apps, with 700,000 in the Google Play store. Free with Vodafone contract vodafone.co.uk

Samsung Galaxy S III HTC 8X

Platform Windows Phone 8 A 110mm Super LCD2 display provides excellent visual clarity, while its attractive rubberised matte-finish body is also available in red, yellow or blue. The 8X also has Dr Dre Beats Audio sound enhancement for improved audio. Why buy it It does the important things well messaging and social network integration and is the lightest Windows 8 phone at just 130g. 400 amazon.co.uk

Words Sam Rider, Saajan Raja Photography Hugh Threlfall

AFTER EFFECT

Heres how to make the perfect post-workout shake

Milk contains muscle-building protein, calcium to strengthen your bones and iodine to help regulate your metabolism. The other option you can use is water, which will rehydrate you after a punishing workout. This contains fast-release carbs that cause an insulin spike, driving nutrients to your muscle cells to speed up recovery. Naturally produced by the body from amino acids, creatine helps to supply energy to your muscles, helping you train harder. Exercise depletes your stores, so you should replenish them as soon as possible. This is the most quickly digested form of protein and has a 100% bioavailability, meaning nothing is wasted its all used to rebuild your muscles.

Milk or water

Dextrose 40g

The benefits of a rigorous workout can be undone if you dont take on the right nutrition after training. Consuming the optimal blend of nutrients straight away is the most beneficial way to ensure muscle synthesis, according to research published in the American Journal Of Clinical Nutrition. Heres what you need.
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Creatine 3-5g

Whey protein 30-45g

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Iron man
Im an athlete, not just a golfer. The way golf has evolved means you need to be an athlete now more than ever. The gym is a big part of my training regime, as well as getting my diet right. I worked hard to build muscle and now its important to make sure I keep it. I lift weights a lot and have also started doing a lot of single-leg work to help balance both sides of my body. I do enjoy running and will use the treadmill a bit, but Im careful not to do too much running. I wasnt ready to win the US Masters in 2011 [McIlroy led by four shots going into the final round but hit a round of 80 to finish joint 15th]. I wasnt ready to win any major. The experience showed me there were parts of my game I needed to analyse and that I also needed to improve mentally. I went away and did that. Winning my first major was a result of the mental changes I made. I went into [the Masters] wanting to win but not really believing I could. But I went into the US Open a couple of months later knowing I could do it. I felt ready to win and I didnt want to just turn up and compete [he won by eight shots]. Everyone has bad days at the office and you need to get your head around that, no matter what you do. But you cant dwell on it. You need to move on, learning from your defeats and disappointment. Thats a big part of being a top athlete.

Golfer Rory McIlroy turned early disappointment into world dominance and hes not going to loosen his grip on greatness
the Ryder Cup but the way in which we did it [after a dramatic final-day comeback] made it extra special. Winning is addictive and I want to keep on playing and winning. I now enter every tournament expecting to win it. In reality that is never going to happen so Im not going to put pressure on myself by setting a target. Ive won two majors [his second was the 2012 US PGA] and Im only just getting started, so I hope theres a lot more to come, but Im not going to say I can match Tiger [Woods, 14-time major winner] or Jack [Nicklaus, 18-time major winner]. You never know in reality I might even be able to surpass them. I want to compete in Rio in 2016. Id love to go to the next Olympics and I dont think there was anybody who wasnt inspired by the events in London. I hope making golf an Olympic sport encourages more people to take it up.

Follow McIlroys tips for a huge tee shot

TEE TIME

Relaxing when away from sport is the key to dealing with the stress of the big tournaments. My parents and Caroline [Wozniacki, professional tennis player and McIlroys girlfriend] help me switch off. You need to unwind when play has finished. Having the right people around you makes the world of difference. Nothing feels as incredible as winning as part of a team. Winning a major was amazing, but the 2012 Ryder Cup victory is my career highlight to date. Its always special to win

Bulking up my upper body has helped me so much. It isnt that Im hitting the ball any further but it takes less effort and my swing is much smoother. The more strength I have, the less effort I need to put in and the more control I have.

Train your torso

You need to work on your lowerbody strength too because you need to be able to support your torso. Balance is everything in golf and strong legs will support your torso when going for power.

and your legs

Words Thomas Unsworth Photography Getty

Practice makes perfect


Theres no better way to perfect your swing than to take yourself down to the driving range and hit balls for hours. You need to take care of your shoulder if youre doing this often, and make sure you get massage work when needed.

Everyone has bad days at the office but you cant dwell on it. You need to move on, learning from your disappointment
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The best advice from the biggest names in tness

People thought Jess was too small to succeed. But we made sure she focused on herself and didnt get distracted, and that helped her improve

Photography Getty

WHY YOU SHOULD HOULD LISTEN TO HIM M He is the worlds rlds leading authority ority on strength and conditioning and has trained Olympians in 12 sports.

WHY YOU U SHOULD LISTEN TO HIM Hes a bestselling stselling author whos os perfected the art of learning anything, fro from languages uages to sports, in a short space of time. e.

WHY YOU SHOULD HOULD LISTEN TO HIM He coached Jessica essica Ennis to Olympic Enn c heptathlon gold hep old in Lon London and was as nam named coach of the year 2012 by yea Spo Sports Coach UK.

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Words John doe Photography Jane doe

Charles s Poliquin in

MUSCLE EXPERT PERT p36

Tim Ferriss s

GUEST EXPERT ERT p38

OLYMPICS EXPERT ERT p40

Toni Minichiello ello

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Muscle

Buildbigbiceps

Bored of doing the same old biceps exercises over and over again? Here are five must-do moves to get sleeve-busting arms from Charles Poliquin
There are dozens of biceps exercises. The trouble is, unless youre involved in this business full-time, you tend to adopt a few exercises and do them over and over again to the exclusion of all others. This is simply a list of five of my favourites. Obviously, many of them will be familiar to you. However, you may want to read the descriptions anyway because you might discover a new way to do that particular movement or you might find that youve been doing it incorrectly.

Most biceps exercises require some assistance and stabilisation work by other muscle groups, but the preacher bench was designed to isolate the biceps. Most gyms have standing and sitting preacher benches. I prefer the seated version because it minimises cheating. Sit on the bench with one arm fully extended. Use your free hand to lock your triceps in position. As you curl the weight, keep your neck aligned by looking straight ahead. You want to keep tension on the muscle throughout each rep, so dont curl the weight up until your forearm touches your biceps, but make sure you do lower the weight all the way back to the start.

L One-arm dumbbell preacher curl

Most biceps exercises require some assistance and stabilisation work by other muscle groups, but the preacher bench was designed to isolate the biceps
latter. When youre standing, your nervous system has other responsibilities such as maintaining balance, but if you sit down it has its full attention on the movement. Sit on a bench, lean over and grab your dumbbell. Sit back and rest your triceps against your inner thigh. Keep a slight arch in your back while leaning over the dumbbell. Make sure to curl the dumbbell slowly and deliberately until full range is completed the dumbbell should be near your pectoral muscle. Its crucial that you lower the dumbbell until your arm is fully extended. If your arms havent grown for a while, you might want to consider doing this move more often. Its a surefire mass builder. Grasp the chin-up bar with a close grip. The palms of your hands should be facing you about 8-12cm apart. Pull yourself up until your chin clears the bar. Do this very slowly it should take about 15 seconds or so. Then, slowly lower yourself to the start position. You wont get many reps in the bag, but that doesnt matter because you want to expose your muscles to the maximum amount of tension. And dont shortchange yourself by not coming all the way down. Range of motion is critical. This is one of the best upper-arm builders. It feels uncomfortable at first, so it may take a few workouts to get used to this movement. Grasp two dumbbells and sit on a flat bench. Fully extend your arms downward and keep your palms facing forward. Begin curling the weight, but keep your palms extended away from your body the tendency is to curl the wrist upwards, but Im asking you to extend the hand backwards. Once you reach the top, rotate your hands so your palms are now facing downwards and straighten the wrists so, in effect, youre ready to do the eccentric portion of a reverse dumbbell curl. Slowly lower the dumbbells, keeping your elbows glued to your sides throughout the entire exercise. Get advice, find a course and buy supplements at charlespoliquin.com

This is a simple, common exercise and the most effective for isolating the long head of the biceps, but I see it done incorrectly time and again. Recline on an incline bench with a dumbbell in each hand and your arms fully stretched out. Curl the dumbbells up together while keeping your elbows still, at least through the first 90. Keep your palms facing up at all times so your elbow flexors are well stretched. Heres a tip: if your head comes off the bench no matter how hard you try to keep it down, roll up a towel and place it between your neck and the bench. Youll find it increases your strength. I recommend the incline dumbbell curl as a staple of your arm workouts, especially if you want to do specialised work for the long head of the biceps. Just make sure you change the angle of the bench every six workouts so your muscles dont adapt. The concentration curl can be performed in a standing or a sitting position but I prefer the

L Incline dumbbell curl

L Seated Zottman curl

L Close-grip chin-up

L Dumbbell concentration curl

For more muscle-building advice from Charles Poliquin go to mensfitness.co.uk/links/poliquin 36/FEBRUARY 2013/menstness.co.uk

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Life Skills

Begreatatanything

Being good at something neednt require a lifetime of practice. You just need to upgrade your approach to learning, says bestselling author Tim Ferriss
Tim Ferriss is the author of the New York Times bestsellers The 4-Hour Work Week and The 4-Hour Body. His new book, The 4-Hour Chef, focuses on meta-learning, a concept that allows you to cut down the learning time required to develop world-class skills in many fields, including cookery, sports and languages, by over 50%. Ferriss bases this on a system he calls by the acronym DiSSS, and he explains how to use it here.

UNIT 1

UNIT 2

UNIT 3

The first stage involves taking a large, intimidating skill and deconstructing it by breaking it down into its minimal learnable units. I wanted to learn how to swim at the age of 35, so I started by breaking it down into units such as arm motion, leg motion, rotation and kicking. To help me deconstruct it, I sought out triathletes locally in San Francisco who werent built physically for swimming and examined how they trained, as it helps to listen to people with very different training ideas. With the skill deconstructed, you need to select which 20% of the units you need to focus on for 80% or more of the outcome you want. The decision will be based on the research you carried out during the deconstruction process. For instance, if you want to learn a language such as Spanish in the space of 12 weeks, you need to first identify the words that are used with the highest frequency you only need to learn about 1,200 words to be considered functionally fluent and start learning them using flash cards. Alternatively, you could start by learning a

L Deconstruction

Arm motion

Rotation

Kicking

L Selection

The first stage involves taking a large, intimidating skill and breaking it down into its minimal learnable units. Thats how I learned to swim at the age of 35
handful of verbs and use them to unlock the rest rather than conjugating them. in which you need to learn them. A good example of the importance of sequencing is learning how to swing a golf club. When most golfers ask experts or coaches for advice, the problems usually lie in their sequencing rather than their form theyre performing the right moves but doing so in the wrong order. This applies to just about anything. With your learning programme in place, you need to set up stakes to create real consequences to help to guarantee that you follow it essentially creating a carrot and a stick. One year I made a New Years resolution that I would be able to deadlift 225kg and made it public, which meant I had lots of people to hold me accountable for it! That definitely helped me achieve it. The 4-Hour Chef by Tim Ferriss is published by Amazon Publishing and priced 21.99. For more visit fourhourchef.com

L Sequencing

Having established which units you need to learn, the next step is to work out the order

Ferrisss secondary acronym offers up more principles of efficient learning

Done with DiSSS? Hit the CaFE

COMPRESSION If you can compress the most important 20% of the units into an easily graspable form, youre less likely to get overwhelmed when you hit a learning plateau. I created a poster containing 1,945 Japanese characters and made it my ritual to learn at least 20 a day. You can apply this to almost anything.

FREQUENCY Determine how frequently you should practise your chosen skill - your brain doesnt have unlimited quantities of neurotransmitters. Consider whether you should you cram, what teething troubles you can predict and what the minimum effective dose is for volume.

ENCODING This involves making difficult material easy to grasp by anchoring it to something simpler, such as using mnemonics and acronyms. More sophisticated methods of encoding, such as converting numbers into images, allow you to remember almost anything.

L Stakes

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Olympics

Trainlikeachampion
Toni Minichiello explains the training philosophy he used when coaching Jessica Ennis to Olympic gold and how it can help anyone
Ive coached Jessica Ennis since she was 11. Along the way to the Olympics shes finished third at the 2006 Commonwealth Games, won and lost the world championships, come back from several injury setbacks and slowly convinced the world of her remarkable talent. Yet success in London was far from guaranteed. We knew some aspects of her ability were not up to the required standard but we followed a plan to ensure theyd get better. And the key lessons we learned on the journey can be applied to anyones training. Dont compare yourself with others. Before Jess started winning medals people thought she was too small to succeed shes 165cm. Every time she has stood on a podium the women next to her have been tall and robust. But Jess has always had a terrific work ethic, and we made sure she focused on herself and didnt get distracted by anybody else. Thats helped her learn and improve. Test yourself regularly. If youre improving, thats all that matters. Youll gain confidence from that. Once a week Ill do Fartlek training with my athletes this means working at intervals of fast, slow and medium intensity. Its a great way to burn calories and get you seriously fit. They do circuits of exercises but a good drill is to run using lampposts as markers. Jog for three, then sprint for three and so on. Those bursts will help you get fitter quicker. Week to week your sessions should change. If they dont youll stagnate. Your body responds to confusion, it likes that each session is different. Look for ways to keep developing but also make sure your different sessions complement each other. If youre doing endurance work in the park but strength and power work in the gym, youll become sore and risk injury. One big nutrition misconception is that sports drinks are needed for carbohydrate replacement. People will guzzle down two sports drinks after a session but they wont have burned that amount of energy during exercise. Take on most of your carbs at breakfast and some at lunch but not too many at night or your

L Focus on yourself

L Intervals make you fit

Minichiello trained Jessica Ennis to defy the doubters and win gold

L Keep your body guessing

L Watch your carbs

Youre never going to be the finished product. The people around you will help you improve continually

body will store loads that its not going to use. Thats how sumo wrestlers gain so much weight. Unless sumo wrestling is your sport, avoid this practice. Youre never going to be the finished product. A large chunk of talent is natural ability but its important to use the people around you to help you improve continually. Two books Id recommend anyone to read are Sports Training Principles by Frank Dick and Periodisation by Tudor Bompa and Gregory Haff. They will help you make your training vastly more effective. The UK Coaching Awards and the Gillette 2012 Great Starts campaign reward coaches and offer support to inspire the next generation.

L You never stop learning

Take it on the chin


Photography Getty

Less than a year before the Olympics Ennis was defeated at the world championships. Heres how Minichiello helped her bounce back

ACCEPT Dont worry about being upset. Its part of the healing process and its natural to have an emotional response to a stressful situation. Go through it.

LEARN See it as an opportunity to reflect. Identify what should have happened, what did happen and what made the difference. Analyse your success as much as you analyse your defeats.

MOVE ON Defeat is only temporary but giving up is permanent. Dwell on it, learn from it, but then move on. Thats what makes you a stronger person.

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WORLD CLASS TRAINING

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Coming into the Olympics I knew what I was capable of and was looking forward to finishing how I wanted to, on my own terms
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MICHAEL PHELPS

22

ONE MAN
Words Nick Hutchings, Joel Snape Photography Glen Burrows

MEDALS
Years of dedicated training brought him a record-breaking Olympic haul but now its all over. Michael Phelps talks exclusively to MF about whats next for him

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or most sportsmen, the question of what to do when its all over is one of the toughest theyll ever face. Settle into the cosy circuit of endorsements and motivational speaking? Marry a former soap star? Maybe reverse the retirement and take one last run at glory? Its a difficult decision, made even more so by the fact that theyll never get to do the thing theyre best at certainly the thing theyve spent the most time on, and maybe the thing they love the most at a competitive level again. For Michael Phelps, who has spent more than 20 hours a week in the pool ever since he was in his teens, whos been to four Olympic Games and netted more medals than anyone in history 22 overall, 18 of them gold its equally tough, but for different reasons. After retiring at the peak of his powers and the pinnacle of his sport, the world at his feet, the question isnt what to do now its what to do first. We always joked about me getting superhuge and jacked, says Phelps, relaxing between shots in the private swimming pool where he has agreed to do a rare photoshoot with MF. At the moment Im doing some squats and weighted pull-ups, but Im going to try to do some more bench pressing. Ive done more in the last few weeks than Ive ever done after an Olympics. After 2004 I took a month or two off, after 2008 I worked out five times in six

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P90X], to see what that hypes about. My trainer Keenan Robinsons done that. If it seems odd to hear one of the most successful athletes in history talk about wanting to stay in shape, even talking about trying an infomercial-based fitness DVD, it really shouldnt. Thanks to taking up swimming at seven, making the Olympic squad at 15 and breaking his first world record eight months later (in the 200m butterfly, three months shy of his 16th birthday), Phelps has never had to worry about putting on a bit of extra weight. Take his infamous 12,000 calorie-a-day diet, which supposedly involved fried-egg-and-mayonnaise sandwiches for breakfast. Surely even an Olympian needs to watch what he eats? When I was swimming, no. Now that Im retired, yes. I was burning so much that it didnt matter what you ate, how much you ate. He trained, he says, for roughly five hours a day in the pool, usually totalling 24 hours over a week, with another three hours in the weights room and three doing core or bodyweight exercises. It might get old staring at the black line but its part of life, he says. Its something that we all love and thats why we do it. Of course, that doesnt mean Phelps and his US team-mates didnt try to liven things up occasionally. And the abolition of the streamlined swimsuits that saw dozens of world records fall in Beijing led to one interesting addition to the hours in the water. I did a lot of boxing, says Phelps. Leading

Shaping up

New regime

I always enjoy new things when I start doing them, then I get sick of them. I used to love lifting, then I hated it. Now Im just, Ehh
months. After London I worked out five times in two weeks. Theres a spot that I want to hit and stay at. And pushing up his bench numbers isnt the only addition to his workout regime. Im running a lot more. Being outside is really something I enjoy, just putting on headphones and choosing where you want to go and running at your own pace. Since London its been varying between two and eight miles, anywhere from 12 minutes to an hour. The obvious question: does he have any ambitions about racing? Hed be a monster in a sprint-distance triathlon. Ha! No, he says. I want to try some of the other Insanitytype workouts [a DVD workout released by the makers of muscle-confusion workout up to the last Olympics we did so much training that we did different routines just to keep things interesting. And since the sport changed into what it is now, where were not allowed the suits, you have to have a stronger core. Boxing helps you put everything together and work that core.

Punched out

Does he still do it? Not so much. I always enjoy new things when I start doing them, and then I get sick of them, he says. So I used to love lifting and then I hated lifting and now Im just, Ehh. I dont mind it but its not my top choice. I used to love boxing but then I was over it by the end. So I started pushing a weighted sled down a beach, this makeshift

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MICHAEL PHELPS

Phelps has trained in the pool for five hours a day since his early teens

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MICHAEL PHELPS

shopping-cart-turned-sled thing. I was doing a lot of training in a sort of oldschool, Rocky-esque gym. Nothing flashy, but we went in and got the job done.

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of the US team. Weve seen a lot of people grow up on the national swim team. Theyre coming in to replace some of the guys that are retiring. Were gonna lose a lot of great people over the next couple of years and weve got some great people coming through who can continue our national success. Ive been on the team for 12 years and we always seem to come out on top. Its been great to see the rookies grow up. One thing hes adamant about, however, is that he wont be taking on any kind of coaching role. In fact, he laughs at the question. I could not coach. I dont have the patience, he says. I can help people along the way, but I could not see myself doing what Bob [Bowman, who has coached Phelps since he was a teen] does. I could not see myself coping with some of the frustrations Ive put Bob through.
Phelps aged 14 at the 2000 US National Championships

Another man trying to get the job done was Phelpss team-mate and rival Ryan Lochte, who came to London looking to add to his two golds from Beijing. The US media seemed keen to stoke up the rivalry between the two men and, in some ways, the fratboyish Lochte who has his own signature sneaker line, a workout DVD called HardCORE and post-retirement ambitions to be a fashion designer is Phelpss opposite, but the two are apparently good friends. So did Phelps find the rivalry motivating? You get the sense that hes tired of being asked the question. Its always great to have somebody to race, somebody to compete with, he says. But at the end of the day, Im preparing for the goals that I want to achieve and I can only control myself. So I can only try to achieve those goals and if I manage them, Im happy. Im satisfied. Another thing hes looking forward to is acting as a mentor for the younger members

Rival schools

There are other projects too, of course. After Beijing, Phelps used his $1 million (627,000) bonus cheque from Speedo awarded for beating Mark Spitzs single-Olympics gold medal tally to set up the Michael Phelps Foundation,

Charity case

At the 2012 London Olympics, Phelps won four gold medals

I could not coach. I dont have the patience. I could not see myself coping with the frustrations Ive put my coach through
It might get old staring at the black line, but its part of life, says Phelps

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HARRY WILTSHIRE FIRST OUT THE WATER MORE TIMES THAN ANY OTHER ATHLETE 2012

SUIT: ARCHIMEDES 3:5


1ST OUT 1ST OUT COURSE RECORD 1ST OUT 1ST OUT 1ST OUT 1ST OUT COURSE RECORD

UK 70.3 OUTLAW BOURNEMOUTH TRI IRONMAN UK SWEDISH MIDDLE DISTANCE CHAMPS IRONMAN WALES

www.huubdesign.com

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MICHAEL PHELPS
Phelps has continued to work out since the London Olympics

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2000

Golden boy
The highs and even-highers of the most successful Olympic run in history
Qualifies for the US Olympic swimming team at the age of 15, becoming the youngest athlete to do so in 68 years. He doesnt win a medal in Sydney but finishes fifth in the 200m butterfly.

2001

Becomes the youngest man to set a swimming world record in the 200m butterfly at the World Aquatics Championships taking the title from Ian Thorpe. Breaks his own 200m butterfly record just months later to take his first world championship in Fukuoka, Japan.

2004

Wins six gold medals and a pair of bronzes in Athens, the second-most successful single performance at the Olympics since Mark Spitzs seven gold medals in 1972.

2005

Drops his speciality events the 400m medley and 200m butterfly to experiment with entering the 400m and 100m freestyle at the world championships. Inevitably, takes gold in both. Wins eight gold medals in Beijing, setting seven world records in the process the greatest Olympic performance of all time. Edges out Serbian Milorad avi by 0.01sec in the final of the 100m butterfly.

2008

Golf is the most frustrating thing Ive ever done. Its going to be an exciting career but I dont see myself being professional, just competitive
an organisation dedicated to promoting swimming and healthier lifestyles among teens. Then theres his involvement in the Caps For A Cause charity and his swim schools, plus the foundations biggest annual fundraiser, the Michael Phelps Golf Classic something that meshes particularly neatly with another of Phelpss serious interests. Now Im retired and done, Ive started picking up golf, he says. And I think Im more comfortable standing on a starting block in Speedos in front of millions of people than I am standing on the first tee at a pro-am golf event. Its so different. On the block Im in my own zone. At that point you just get up and do what you have to do, its such a 48/FEBRUARY 2013/menstness.co.uk part of your nature. However, the breaker of 39 world swimming records has already transferred his record-setting ways to the green on one occasion, at the Dunhill Links Championship at Kingsbarns in Scotland. I holed a 53-yard putt supposedly it was the longest televised putt in history, he says, before immediately downplaying any notions that hes going to be competing in the Ryder Cup any time soon. Golf is the most frustrating thing Ive ever done. Its going to be an exciting career, but I dont see myself being professional, I just see being competitive. Right now Ive just been travelling around. Im filming a golf reality show with Hank Haney, Tiger Woodss old coach. Golf is a sport

Takes silver in the 200m freestyle at the world championships, losing to Germanys Paul Biedermann. Phelpss coach Bob Bowman complains about Biedermanns polyurethane swimsuit giving him an unfair advantage, but Phelps is unruffled.

2009

2011

Takes silver in the 200m freestyle at the world championships, losing to his US team-mate Ryan Lochte, leading to rumours that Phelps might try to qualify for shorter races in 2012.

2012

Qualifies for his favourite eight events in London. Comes fourth in the 400m medley the first time hes failed to win a medal in an Olympic final since 2000 but rallies to scoop four golds and a brace of silvers. Wins his 18th career gold to cement his place as the most successful Olympian ever.

2013

Golf, charity work and the Michael Phelps Foundation beckon. Life is golden.

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MICHAEL PHELPS

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On his way to gold in the 200m butterfly at the 2011 World Championships

It's not all work and no play Phelps kicking off the 2011 pool season

Ive been interested in for a long time, but Ive been too busy to get involved. Finally, theres the stuff Phelps simply couldnt do before, for fear of jeopardising his sponsorship deals, medals and place in history. Lochte has infamously fractured an ankle riding his scooter, gone through knee surgery after a breakdancing incident and hurt his shoulder falling out of a tree. Phelps has been more careful until now. There are a lot of things on my bucket list now, he says. Skiing and snowboarding are at the top of the list. Waterskiing is something Id definitely like to do. Theres

On a break

a lot of stuff I want to do now that Im not potentially going to ruin a career. Retirement is obviously an exciting time for the man whos arguably the most successful athlete ever. Anything is possible and, for the first time, everything is allowed. For the moment, everythings also incredibly busy but you get the sense thats just fine. Ive just come from St Andrews, says Phelps. Tomorrow I fly back to the States. Im there for three days, then Im heading to China for a pro-am golf tournament, then to Brazil. Im seeing new places and spending more time with my foundation. Its a lot of travelling, a lot of suitcases, but not too many pools. He pauses. Thats a good thing.

Phelps and his 4x200m freestyle relay teammates, including Lochte (second from right)

Theres a lot of stuff I want to do now that Im not potentially going to ruin a career. Skiing and snowboarding are top of the list
Phelps on
HIS LAID BACK APPROACH
Ive been motivated for everything. Ive had goals every step of the way. So coming into the London Olympics I was been more relaxed than I ever was. I knew what I was capable of and I was looking forward to finishing how I wanted to, on my own terms. I can say that Ive done everything Ive ever wanted, and thats fine. I never have to worry about what if I did this or that.

Since retiring, Phelps has played on the pro-am golf circuit

HIS MOST MEMORABLE MEDAL


I have to mention the 400m medley from 2004, my first Olympic medal. But the 200m freestyle from Beijing was one of my best ever races and its hard to not put the 100m butterfly in there, or the 400m relay. There are a lot of memorable races, but the 400m in Athens and that 200m free in 08 are probably my favourites.

HIS MENTAL PREPARATION


Before a big race theres not much you can do. All the work and everything that you do is in the preparation. So really Id spent years leading up to London. Once you get to that point you cant change how youve prepared, you cant change your strokes, everything youve done is going to come out during the meet. So at that point you just try to have as much fun as possible.

HIS FAVOURITE TRAINING TUNES


I look at music like the soundtrack of my life. Theres a song for everything Ive done in my career. There are songs that remind me of my mother, remind me of my sister. Its mostly hip-hop. The beats let me focus on my own zone. Im more of a Biggie Smalls than a Tupac guy. I have Ready To Die, Biggies album, on at least two or three times a week.

Photography Getty

To watch footage of MF s shoot with Michael Phelps go to mensfitness.co.uk/links/phelps 50/FEBRUARY 2013/menstness.co.uk

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CAN YOU CONQUER THE UKS TALLEST MOUNTAINS?


JULY 1214 2013

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Challenge yourself and take on three of the UKs tallest mountains in just one day and help Breast Cancer Campaign to find a cure.
Join our team for the Three Peaks Challenge and take on one of the toughest trials the UK has to offer. The training and fundraising should not be taken lightly, but the sense of achievement will make it worthwhile! Are you up to it?
For more information, call on 020 7749 4114 or email treks@breastcancercampaign.org

breastcancercampaign.org

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Registered Charity No: 299758

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Drink mor water e

Day 1

Words John doe Photography Jane doe

52/FEBRUARY 2013/menstness.co.uk

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XXXXXXXXX FIT BY FEB

31 DAYS TO YOUR FITTEST


Make one change a day and see your body transform in a month
Words Joel Snape Photography Danny Bird
Fitness isnt an all-out war, its a series of small skirmishes. By taking tiny steps and changing your life one day at a time youll be more likely to stick with the changes you make and theyll mount up to improve your life. This plan runs for one calendar month, with some tasks designed for the working week and some that are easier to tackle at the weekend. Stick to it and within weeks youll be fitter than ever.

YEAR EVER

Good news the best nutritional supplement is already pumped conveniently into your house. Studies have shown that low hydration levels affect everything from physical performance to mood and the remedy couldnt be simpler. Aiming for half a pint of water per hour will see that youre well hydrated throughout the day, says trainer Stephen Hoyles. Just stop at least an hour before bed so your sleep isnt disrupted.

SAT Drink more water

Day 1

long haul. Do it first thing in the morning so it wont interfere with your other workouts apart from providing an easy boost to your fat loss, muscle and endurance.

Day 3

something low-carb thats nutritionally sustainable, such as plain full-fat yoghurt with berries and nuts, scrambled eggs or hard-boiled eggs with smoked salmon or ham that you dont even have to cook.

Fix your breakfast

Day 4

Want to get lean while adding muscle? Strength and conditioning expert Chad Waterburys ultra-simple push, pull, lunge programme is the solution: do pull-ups, lunges and press-ups every day for the next

SUN Push, pull, lunge

Day 2

30 days. If you can already do ten pull-ups, start with ten reps of each exercise. If you cant, start with one. Add one rep every day for the rest of the month. The first week should feel like nothing, says Waterbury. But small additions each day make a big difference over the

Its easiest to eat cereal on workday mornings, right? Wrong. Eating cereal for breakfast will give you low blood sugar by mid-morning and make you hungrier in the long run, says Dr John Briffa, author of Escape The Diet Trap. You dont need to eat a lot to fuel the body throughout the morning but you should have

According to a 2011 study on Swedish office workers, commuting by car or public transport as opposed to on foot or by bike has links to depression, exhaustion and stress. If switching isnt an option, get off a stop earlier so you get a walk or take the stairs when you get to the office.

Rethink your commute

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XXXXXXXXX Day 5

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If youre suffering from mid-afternoon tiredness, reduce your carb intake at lunch, says Hoyles. Opt for high-protein, low-carb meals such as chicken salad to stabilise your blood sugar and prevent afternoon energy dips. Use olive oil as a dressing for a boost in healthy fat.

Upgrade your lunch

Day 6

Every ping from your email produces a tiny spike in your levels of the stress hormone cortisol, which promotes fat storage. Cut back with Gmails filter option: create a NonEssential folder and filter Amazon shipment updates, newsletters and the like directly into it. And switch off the notification noise.

Streamline your inbox

Day 10

Use the officechair stretch

Day 7

Unless youve decided to quit booze (it wouldnt hurt), switch your Friday night pints for a paleo margarita, invented by The Paleo Solution author Robb Wolf agave tequila with soda water and plenty of lime. The tequila doesnt give much of a blood sugar hit and the lime blunts it even further. The bubbles just make it taste nice.

Hit the bar

If youve got a desk job, your glutes and hip flexors are dormant for most of the day. Wake them up with this stretch from mobility coach Kelly Starrett (mobilitywod.com). Sit resting your right foot on your left thigh. Keeping your back straight, bend forward at the hip. For more support, hook your crossed knee on a desk or table.

specialist Chris Kemp. Experiment to see if it works for you. The spray version is the easiest to use try it before bed.

Day 11

Go for a walk. A study in the Journal Of Environmental Science linked outdoor workouts with increased energy as well as lower levels of tension, confusion, anger and depression. A brisk walk will also boost your fat loss without elevating harmful cortisol levels.
Words John doe Photography Jane doe

SAT Get outside

Day 8

The easiest, most effective change to your eating habits is to keep your drinks simple. The sugar or fructose in soft drinks and even orange juice is unnecessary and leads to weight gain, says personal trainer Max Manlay. Stick to coffee, especially in the morning caffeine is a mild fat-burning agent. As a bonus, studies say it will also help you work harder in the gym.

Ditch the cola

Day 13

Replace grains with greens to improve your body composition and load up on crucial nutrients, says Hoyles. If you dont like greens, blend them into a smoothie to avoid the taste but enjoy the benefits. Spinach in a shake sounds awful but youll barely notice it.

Eat your greens

Day 14

Day 12

Try magnesium

Magnesium has been linked to fighting depression, regulating blood pressure and improving sleep quality, says strength coach and biosignature

Its Friday again and time to do something about your recovery. To get the best nights sleep you can, make your bedroom as dark as possible: blinking lights, such as alarm clocks and standby LEDs, will affect your bodys melatonin levels and decrease your quality of sleep.

Enhance your sleep

Several studies suggest that music in the 120-140 beats per minute range will help you work harder during your workout. Create a playlist on your MP3 player and use the free Nike+ app to assign your favoured tune to the easily accessed power song slot. 54/FEBRUARY 2013/menstness.co.uk

SUN Soundtrack your gym sessions

Day 9

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Day 15

FIT BY FEB

Automate your sho p

Day 15

Use an automated service such as Amazons Subscribe & Save to keep a steady flow of your non-perishable recipe choices, and the Grocery IQ app to organise your meat and veg needs. With a firm plan, youre less likely to stray down the cake aisle.

SAT Automate your shop

Do a big cook at the weekend and you wont need to rely on your local eateries during the week, ensuring you eat healthy meals. Instead of going to the gym on Sunday, use the hour to chop and bag veg, boil eggs or otherwise prepare meals, says strength coach Dan John. It will pay bigger dividends. Need inspiration? Try this muscle-building recipe.

SUN Batch cook

Day 16

Muscle chilli

500g lean beef mince / 1 red onion, roughly chopped / 3 cloves garlic / 1 can chopped tomatoes / 1 medium carrot, grated / 1 medium courgette, grated / 1 tube tomato pure / -1 organic beef stock cube / 1tsp honey / Dried chilli flakes to taste / Chilli powder, hot paprika, sweet paprika, cinnamon powder (all to taste) / 1tbsp olive oil

b Heat the oil and saut the onion with the chilli flakes until the onions start to caramelise. b Add the garlic and spices, and cook for a couple of minutes before adding the mince. b Fry the mince until thoroughly ghly cooked then add the rest of the ingredients. b Stir thoroughly, reduce duce the heat and leave to simmer in a covered pan for at least 40 minutes, utes, or longer if you have time.

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FIT BY FEB

Day 17

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Whatever you do in the gym, your hands are the last link in the chain, says Kemp. Use thick-handled weights in your workout to make sure they arent holding you back. Or get a pair of super-strength hand-grippers (see strengthshop.co.uk) and use them at your desk.

Train your handshake

Day 18

Tea off

Switch one of your daily cups of builders tea for the green variety. It has mild thermogenic effects, which means its a fat-burner, and antioxidant properties to reduce cell damage. Add a slice of lemon for a hit of vitamin C.

Day 19

Low zinc levels exacerbate the effects of stress and ageing on the body, says Kemp. Poor immunity, inability to focus and a poor memory are signs of a deficiency. An easy way to get some is to cook with garlic, which is also high in vitamins B and C.

Catch some Z

Its the weekend, so spend some time with your significant other and get in the mood for romance by mentioning that regular sex has been linked to improved heart health, stress levels and sleep. It also burns up to 144 calories in half an hour just right for working off a glass of red wine.

SAT Have sex

Day 22

r Train you e k a h s d han

Day 17

Day 20

Commercial break? Instead of lying motionless on the couch, use it as a stretching aid. Face away from the sofa and put one knee on the seat with your instep against the back and your other foot on the floor, says Starrett. Squeeze your glutes and drive your hips forward to feel the stretch in your quads and hip flexors.

Rethink the sofa

The band pull-apart is a versatile move that can give you extra upper-back definition, make your shoulders stronger and prevent damage from bench presses or press-ups. It will also improve your posture. Hold a band with your hands shoulderwidth apart, then stretch it across your chest. Get in 100 reps while youre watching TV.

SUN Fix your shoulders

Day 23

Day 24

Vitamin D improves immunity, organ function, mental health and joint mobility, and helps metabolise fats, says Hoyles. In winter, you dont get enough from the sun, so supplement with at least 1,000IU a day.

D-day

Day 21

Go barefoot

The human foot has more than 100 muscles and tendons, says NFL performance coach Joe DeFranco. Wearing cushioned shoes is like wearing a cast all day the muscles and tendons become weaker over time, which increases your chances of ankle, knee, hip and back injury. Fix it by training barefoot or by wearing minimal shoes such as Vibram FiveFingers.
Words John doe Photography Jane doe

56/FEBRUARY 2013/menstness.co.uk

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FIT BY FEB

Day 25

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Fish oil has been shown to increase fat metabolism, improve mood, prevent cravings for unhealthy foods and improve your joint health, says Hoyles. Eat more salmon or keep a fish oil supplement in the fridge.

Try fish oil

Day 26

Superpower your shake

Still drinking just protein and water? You can do better. Upgrade it with a handful of berries (blueberries are best), some chia seeds (for the omega 3 fatty acids) and a splash of almond or coconut milk (if youre trying to put on muscle). A meal in a glass.

Take your reward

Day 31

Day 27

Its only for three days and dont worry, you dont have to tell it your feelings. Use a food-tracking app such as MyNetDiary to track everything you eat over a three-day period. The chances are youre going over or under your calorie/protein/fat/carb requirements and dont even realise it.

Start a journal

Day 28

Do a protein audit

You should be getting a minimum of 1.5g protein per kilo of lean body mass per day, says Manlay. So if you weigh 80kg and have 10% body fat, aim for 108g a day. If youre not getting that, make today the day to fix it. Its the easiest way to fuel your muscle needs.

Heres your new rule of thumb for fats: unsaturated fat (found in avocado, coconut, olive oil and fish) is good, saturated fat (in red meat and butter) is OK in moderation and trans fat (in processed food) should be avoided at all costs. Use today to familiarise yourself with them.
Words John doe Photography Jane doe

SAT Eat more fat

Day 29

Day 31

Turn to our feature Join The Gym Elite on p60 and choose three tests. Note your scores and commit to improving them. Having measurable goals is the easiest way to make progress they will keep you more than motivated looking in the mirror ever will, says strength coach Zach Even-Esh (undergroundstrengthcoach.com). 58/FEBRUARY 2013/menstness.co.uk

SUN Test yourself

Day 30

Have you changed your habits over the rest of the month? Did you do your full complement of pull-ups, lunges and press-ups yesterday? Take the day off and dont worry about it. Dont think of it as a cheat day, says nerdfitness.com founder Steve Kamb. That implies youre doing something wrong. Instead, apply the 80/20 rule eating great 80% of the time and having whatever youre in the mood for the other 20% allows you to look great, feel great and enjoy your life. Tomorrow, start again. For some great pull-up variations go to mensfitness.co.uk/links/pullups

Take your reward

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Want to make 2013 your fittest year ever? Take MF s seven tests to find out how fit you are and what you need to do to improve
Words Joel Snape Photography Pete Webb
o you think youre fit? Or maybe you dont. Either way, the best way to improve your performance in the gym is to take a close look at your strengths and weaknesses so you see what needs to be addressed and plan accordingly. Thats where this fitness checkup comes in. Weve put together a battery of tests that will allow you to analyse every aspect of your fitness, helping you to identify those areas that need improvement so you can get fitter than ever before.

JOIN THE GYM ELITE


You can do any of these tests whenever youd like. If youre going to do the lot, though, wed suggest splitting them over two or three days so you arent worn out. Once youve established where you are on the Beginner-to-Elite spectrum, our experts have given the advice you need to get to the next level. And remember, if youre looking for well-rounded fitness, its better to be Advanced at everything than Elite on the bench and a Beginner everywhere else.

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HOW IT WORKS

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The test One-rep max

TEST YOUR FITNESS

BENCH PRESS

The form No bounce-it-off-your-chest bravado here, just one quality rep with as much weight as you can manage. Its essential to get a spotter, but after he helps you unrack the bar he cant touch it again until your arms are locked out at the top. Not comfortable with going as heavy as possible? Go for your three- or five-rep max and use the calculator at strstd.com to predict your max. Why its important The bench lets you shift more weight than any other upper-body move, so it will help you prepare for athletic events as well as building an impressive chest. And everyones going to ask what you bench anyway, so you might as well have an answer.

The standards
Beginner Less than bodyweight If you arent benching your bodyweight, you can increase quickly, says personal trainer Adam Gethin. Do three sets of five reps with a weight that you can handle comfortably and push it up by 2.5kg a week. The lower you start, the longer you can go without hitting a plateau. Intermediate 1-1.25x bodyweight You should be able to get to 1.25 of your bodyweight with the plan above. If you cant, lock your technique in. Try to make sure your forearms are vertical when you push, tuck your elbows in and experiment with grip width to see what allows you to handle the most weight. Advanced 1.25-1.5x bodyweight Heres where you need to start adding assistance moves. Two of the best are the closegrip incline press [hands around 30cm apart] and the dumbbell row, which will strengthen your back and give you a more stable platform to press from, as well as keeping your shoulders healthy. Elite Over 1.5x bodyweight This is pretty impressive. To hit the magic 1.5, make your warm-up flawless by doing two sets of ten reps with just the bar to groove the move, and doing low reps for your other warm-up sets. You could also try some clap press-ups to get your fast-twitch fibres firing.

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ROW

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The test 500m as fast as you can


The form A strong pull and recovery will knock seconds off your time, but its also crucial to set the damper on your rower properly. Notching it up to ten is like hitting your lowest gear on a bike, while setting it to one wont provide enough resistance to let you move fast. Seven or eight works best for most moderately trained men. Why its important Rowers refer to 500m chunks of effort as pieces and theyre a good indication of how things will go over the more gruelling 2km Olympic distance. Its a cardio challenge that brings in your upper body as well as testing your heart.

The standards
Beginner 2min+ First aim to complete 500m without stopping, says strength coach Chet Morjaria. Once you can do that, increase the distance you can row without stopping. Work up to 2,000m, keeping a 500m split time that isnt too far above what youre aiming for. Intermediate 1min 45sec-2min To take your rowing to the next level, look at your technique. A rowing stroke is similar to a clean or deadlift and should be a powerful movement. In the drive phase, your legs initiate the power and your arms remain straight. Then your hip flexors and torso muscles maintain this power through the leg and hip drive. Your arms finish the stroke with an accelerating pull toward your torso that completes the transition of power from lower body through torso to upper body. Advanced 1min 30sec-1min 45sec Rowing 500m over and over isnt necessarily the best way to improve your time. Work shorter intervals to increase your capacity. An all-out 250m followed by a couple of minutes light rowing, repeated four to six times, is a good place to start. Elite Under 1min 30sec Determined to shave an extra second from your time? Think in terms of power per stroke rather than rate. Slow it down: juice the drive part of the stroke for power, and slow your recovery. Once youve mastered this, increase your stroke rate and improve your time.

PLANK
The test A static hold for as long as possible
The form A proper plank is simple: toes, elbows and forearms on the floor, hands clasped together, body in a straight line. Once your hips sag, the test is over. Why its important The plank is the best all-around test of your core strength and it wont ruin your back like sit-ups. Once you can manage two minutes, adding a weight vest or plate will let you build abs of iron. 62/FEBRUARY 2013/menstness.co.uk

The standards
Beginner 0-30sec If youre struggling to hold the plank at all, you should try some progressions, says Morjaria. Hold each stage for 30sec. Once you can do that, progress to the next stage. Stage one is starting on your knees with arms fully extended. Hold that position, keeping your core tight. Stage two is progressing to straightening your legs out but keep your arms fully extended, still maintaining a solid core. Stage three is dropping down on your elbows into a full plank. Intermediate 30sec-1min 15sec To work your way up to 1min 15sec in one go, build up to a total of 90sec of plank in as few sets as possible. Aim to bring this number down until you can complete 1min 15sec in one set.

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TEST YOUR FITNESS

RUN
The test 1 mile (1.6km) as fast as possible
The form Its up to you. Free trackers, such as the Runkeeper app, will time you over a mile on the road, but alternatively you can hit the treadmill. If you pick the latter, set the incline to 1% to mimic more closely what your road-running brethren are going through. Why its important The mile has been the gold standard of middle-distance running since before Roger Bannister laced up his shoes. Its fast enough to test your pace and far enough to scorch your lungs.

The standards
Beginner Over 9min Run farther to improve your endurance and get your body used to the mechanics of running, says strength coach and ex-army PT Andy McKenzie. Try two to three sessions per week with an increase of 800m each week over a period of four weeks. Intermediate 7-9min Working anaerobically helps to improve the aerobic system. Breaking the distance into 100m, 200m and 400m segments and then focusing on speed will bring your times down. Advanced 5-7min Get stronger in the gym. Increasing leg strength and power will improve stride length. Do cleans, singleleg squats and barbell hip drives to keep it specific to running. These will also protect you against injury. Elite Under 5min Hill running with your hands on your head will help improve leg strength and, more importantly, hip flexors. Concentrate on a powerful knee drive and press your elbows to the rear. Its great for core muscles as well.

Advanced 1min 15sec-2min 30sec Once youre doing a couple of minutes at once, try barbell rollouts to further strengthen your core. Start with your knees on the ground and place your hands on a barbell in front of you. Slowly roll the barbell away from you, keeping your core tight. Roll out until your torso and arms are full extended. Hold for a second then squeeze the abs and reverse the process, bringing the barbell back to your knees.

Elite Over 2min 30sec Squat, press and deadlift! Performing these core-intensive compound lifts on a regular basis with heavy weights will tax and strengthen your core. You can also try plank variations to add additional instability and rotational demands on your body. From a standard plank position lift one leg up and hold, lift one arm up and hold or lift one leg and one arm up at once.

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TEST YOUR FITNESS

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PULL-UP
The test As many as possible
The form There are many ways to do pull-ups, but for this test youll be tackling them Russian special forcesstyle: palms facing away, straight arms at the bottom, chin over the bar at the top and absolutely no legswinging. Simply do as many as you can without dropping off the bar. Why its important As well as building your grip, back, shoulders and core, pull-ups are a great test of how strong you are relative to your bodyweight, and pushing your numbers up means keeping your body fat down. Nobody who can manage 20 will have a gut guaranteed.

The standards
Beginner 0-3 Cant do a single pull-up? Dont give up and turn to the lat pulldown just yet. Focus on negative reps, says Gethin. Do two to four sets of two or three reps, jumping to the top position with your chin over the bar, then lowering yourself as slowly as possible. Intermediate 4-8 Improve your numbers by greasing the groove, a favourite move of Russian strength coach Pavel Tsatsouline. Put a pullup bar somewhere easy to reach and do lots of easy sets throughout your day or evening. Advanced 9-15 As you break the dozen, try strength and conditioning expert Chad Waterburys high-frequency pull-up plan: one set of max reps in the morning, another in the evening, a day off, then repeat. Elite Over 16 Its time to start adding weight, says Gethin. Try six reps with 30% of your bodyweight hanging around your waist. Once you can do this, keep increasing the number of reps on this until you reach 12. By now, your bodyweight effort should be pushing 20.

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TEST YOUR FITNESS

SQUAT

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The test As many as possible with your own bodyweight on a barbell


The form Stand up straight at the top and make sure your thighs are parallel to the ground at the bottom of the move. Its fine to take a few deep breaths in the up position. Why its important Every man should be able to squat his own bodyweight: it will make you better at sport, life and getting off the toilet unassisted in old age. It will also release growth hormone and testosterone, helping the rest of your body to grow.

The standards
Beginner 0-9 Just getting stronger will have the greatest impact, says McKenzie. Measure your one-rep max [in the same way you did for the bench] and then work on a routine of three to five sets of three to five reps above 80% of your test results. Add 2.5-5kg a week. Intermediate 10-18 Work on the mobility of your ankles, hips and upper back. You want to move with the body, not against it. Set aside ten minutes of each session to work on weak areas. Advanced 19-29 Introduce 3-5sec isometric holds at various points of the lift as you perform each repetition. The increased time under tension and added benefits of isometric strength will provide a different and much-needed stimulus. Elite Over 30 Do breathing squats. Go for a weight you should only be able to manage for ten reps and aim for 20, taking three deep breaths between each rep for the first five reps, four breaths from reps six to 12 and five breaths from 13-20 reps. Do this with a partner or a bar-catcher.

PRESS-UP
The test As many as possible in two minutes
The form Youll be doing these in the style of an army physical fitness test: straight body, arms locked at the top, chest touching the floor at the bottom. You can rest, as long as no part of your body except your hands and feet touches the floor. Why its important Hitting a half-century of press-ups will put size on your arms, blitz your core and allow you to stay in shape anywhere you go.

The standards
Beginner 0-14 If youre under 14 reps, dont be alarmed, says McKenzie. Improve your score by doing half the amount of reps you managed in the test, resting for 90sec and repeating for three to five sets. Do that two or three times per week and youll bust into the intermediate range in under a month. Intermediate 15-34 Get more reps done by altering the effects of gravity on the body with the use of suspension straps. As you start to fatigue, simply increase the angle of your body to the floor and keep going. Advanced 35-55 Split your routine into a strengthbased session using a weighted vest or plate, working on three to five sets of five to eight reps. The second session should focus on increasing reps using ladders: start with one press-up, then two, then three, all the way to ten. Elite Over 55 Get explosive on the first two to four reps of every set by performing clap press-ups. Tense your core as you push hard off the floor to maintain integrity in your spine.

66/FEBRUARY 2013/menstness.co.uk

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Win!
o celebrate the release of the movie Jack Reacher (cert 12A), Mens Fitness has teamed up with Paramount Pictures UK to give you the chance of winning a fantastic entertainment system and limitededition Jack Reacher goodies. From New York Times bestselling author Lee Child comes this tense, thrilling story of one of the most compelling heroes ever to step from novel to screen ex-military investigator Jack Reacher (Tom Cruise). When the suspect in a gruesome sniper attack demands his presence, Reacher takes the case and believes the man is guilty but when the bodies keep stacking up, Reacher realises he may have scratched the surface on a conspiracy that will not only take down the city leaders, but may also end up costing him his own life. As well as Cruise, Jack Reacher stars Rosamund Pike, Richard Jenkins, Werner Herzog, David Oyelowo and Robert Duvall. One lucky winner will receive an entertainment system worth 1,500, comprising a 32in flat-screen TV, a Blu-ray player, a speaker system and Jack Reacher merchandise.

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COMPETITION

Anentertainment systemand JackReacher goodies T


Jack Reacher is in cinemas everywhere from 26th December, cert 12A. For more visit jackreachermovie.co.uk

For your chance to win simply answer this question: Who plays the title role in Jack Reacher?
A Tom Hardy B Tom Cruise C Daniel Craig
To enter and for terms and conditions, go to mensfitness.co.uk/links/jackreacher

How to enter

Prize details
Here is what one lucky winner will receive 3 32in flat-screen TV 3 Blu-ray player 3 Speaker system 3 Jack Reacher merchandise
2012 Paramount Pictures. All rights reserved

Worth 1,500

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Everything you know about fitness is wrong


Looking to get in shape for the first time? Make sure you arent starting out with the wrong ideas. MF dissects the most common fitness mistakes
Words Joel Snape Illustrations Peter Crowther@Debut Art, Patrick George@Debut Art

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FITNESS MYTHS

Your weight is what you should worry about


When it comes to your body, the bathroom scales arent as important as the mirror

THE MYTH Its natural to look for proof of progress when you start a new fitness regime, but leaping on the scales every morning is the wrong way to approach it. For starters, the body mass index (BMI) system used by the NHS becomes a poor indicator of health once you start putting on muscle. It makes no distinction between fat and muscle, so a 170cm-tall man who weighs 77kg will be diagnosed as overweight whether he has 8% or 18% body fat. A better indication is the mirror it doesnt lie. EXPERT VIEW Mike Smalley, personal trainer Building as much lean tissue as possible should always be the aim, because it also creates the perfect environment for your body to lose weight effectively and keep it off. To do so, reduce your carbs and cardio, increase your intake of protein and healthy fats especially at breakfast and eat plenty of green veg. Finally, lift weights. A well-structured weights programme, including plenty of big lower-body work, will help to build muscle and create the leaner look youre after. facebook.com/mikesmalleypt

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Running is best for fat loss

Want to shed kilos? Think short, sharp shocks, not the long and winding road

If you train enough, diet doesnt matter


No amount of training will offset a bad diet and abs start in the kitchen

Curls are the best biceps builder

THE MYTH Its easy to think of a gentle run as a fat-burner it makes you sweaty and it feels like a workout. Unfortunately its far from the most efficient way to lose fat. You may have heard the myth of the fat-burning zone, but dont be tricked: although its technically true that your body uses a higher percentage of fat as fuel during lowintensity exercise, the minuscule amount of total calories burned makes it almost pointless. Running is fine if you want to get fit, but not for fat loss. EXPERT VIEW Sally Moss, personal trainer The best way to lose fat is to lift weights and eat right. Lifting weights builds lean mass, raises metabolic rate and stimulates anabolic hormones such as testosterone and growth hormone, which promote fat loss. Even when youre not training, you burn more calories thanks to the metabolic demands of increased muscle. Running burns some calories but it lacks the anabolic effect of weight training, so it isnt as efficient for fat loss. You cant out-run a bad diet either. Eat meals high in protein and fats but low in sugar to avoid storing excess calories as fat. upfitness.co.uk

Still doing endless reps with the dumbbell? Your arms arent going to grow
THE MYTH If youre trying to fill out your T-shirt sleeves, its tempting to grab a pair of dumbbells and just start curling. It hurts your biceps, so it must be working and besides, its what everyone else does, right? Wrong. In studies measuring electrical activity in muscles, biceps curls cause less activation than rope climbs or even chin-ups, and dont produce the same jolt of growth hormone. EXPERT VIEW Sean McPhillips, personal trainer Work on bent-over rows and chin-ups. These compound moves will work a larger muscle the lats, in the case of chin-ups as well as your biceps, giving you a boost of testosterone and growth hormone and resulting in greater gains all over. Also, if you want big arms, dont just focus on your biceps because theyre what you can see in the mirror your triceps make up two-thirds of your upper arm. For big triceps, use bodyweight dips. Once you can manage three sets of ten, start adding weight by wearing a weighted vest, backpack or belt. supremetraining.co.uk

THE MYTH Of course I can have another beer, you say to yourself. Ill just work it off tomorrow. Consider this, though: every delicious pint costs you about 20 minutes moderate-intensity rowing, if youre taking this seriously. Then consider that the beer reduces your chance of completing the workout, since its hardly the perfect fuel. Finally, remember that eating properly will make results come faster and help you to stick to your plan. EXPERT VIEW Ben Wilson, trainer and nutritionist Diet is your primary tool for hitting ideal body-fat levels you simply cannot out-train a bad diet. Just look at the average competitor in the London Marathon, not the elite guys. Many are overweight despite pounding out the miles for months. Every magazine cover model has nutrition at the heart of their six-pack plan. And when it comes to muscle gain, you can undo all your work in the gym by not giving your body the foods it needs to maximise muscle growth. Focus on protein, quality fats and greens. one2onenutrition.co.uk

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FITNESS MYTHS

Dont limit your activity to strictly monitored training times


THE MYTH Confining exercise to the three hours a week you fling on a pair of shorts and head to the gym is a relatively recent phenomenon. Activity levels have been steadily decreasing in the general population for years but many experts believe a training approach that mimics the varied fitness demands of a more caveman-like or Paleo lifestyle is best. Its fine if you enjoy your gym sessions, but if you cant get to them, dont let that limit you. EXPERT VIEW Darryl Edwards, the Fitness Explorer Humans were designed to move by integrating movement into normal life. When you perform a movement repeatedly your muscles become more efficient, which improves your ability to perform that activity. So be opportunistic about movement wake up in the morning and do press-ups, or hang a pull-up bar at home and do a few chins every time you pass it. The key here is not to train to failure but to focus on quality of movement. This will still get you fitter and stronger and will add a significant number of reps without unnecessary fatigue or a drain on your limited time. thefitnessexplorer.com

Exercise is best done every day

In pursuit of hard abs? Make sure youre doing the right moves and eating the right things
THE MYTH Are you doing hundreds of sit-ups and crunches daily in the pursuit of a sixpack? Youre wasting your time and, according to spine structure expert Dr Stuart McGill, increasing your chances of lower back problems in later life. The best place to work on your sixpack is the kitchen, by watching your food intake. And if youre relatively new to training, big moves such as the squat and deadlift will strengthen your core on their own. If you want to take it up a notch and train your abs directly, there are far more effective moves than sit-ups (see below). EXPERT VIEW Dan Parker, personal trainer If you want a sixpack you need to train using the principles of hypertrophy, or going heavy for eight to 12 repetitions with around 60-90sec rest. Its highly unlikely that sit-ups will overload your abs enough to let you reach failure you within that rep range. Instead, Id suggest doing tougher moves such as hanging leg raises, weighted if theyre too easy, cable Russian twists and dumbbell pull-overs, going for two to three sets of each twice a week. fitnessfirst.co.uk

Sit-ups build a six-pack

Getting in shape doesnt have to mean hitting the dumbbell rack


THE MYTH Want proof that you dont need to touch a barbell to get in awe-inspiring shape? Look at Olympic gymnasts. Some never touch a weight but theyre all in impressive physical condition and brutally strong. The key with bodyweight moves is to keep making them tougher and even that doesnt take much kit. EXPERT VIEW Rob Silver, CrossFit trainer Its a common misconception that the only way to get fit is in a gym full of machines. In reality, one can get fit anywhere from Hyde Park to the local car park. The best way to achieve optimum results is short and intense workouts using your body plus simple tools such as a jump rope. Sprint, jump over things, skip and do burpees and lunges and pull-ups on tree branches. Make sure you always challenge yourself by increasing the difficulty each week say, by aiming for more reps, shorter rest periods or tougher exercise variations. twitter.com/robstrength

You need weights to train

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FITNESS MYTHS

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You dont need to train legs

Fat makes you fat


Looking to get lean? Bread is the enemy, not butter
THE MYTH Much of the modern fear of fat has nothing to do with weight gain. It actually comes from the 1980s, when scientists thought theyd found links between fat, cholesterol and heart disease. The problem was those studies werent well conducted and although fat does have more calories per gram than carbs, its actually much less likely to make you gain weight. The kind of fat you should avoid is highly processed trans fat. Dont fear the rest. EXPERT VIEW Christine Bailey, nutritionist While you can technically overeat enough fat calories to accumulate adipose tissue and therefore get fat, this is actually very difficult for two main reasons. First, fat is very filling, especially when paired with low-carb eating. A casserole of grass-fed meat is far more filling than bread spread with butter, which means its hard to overeat on a high-fat, low-carb diet. Second, when youre eating fat and low levels of carbs its easier to burn the fat for energy. Studies have shown that low-carb, high-fat diets not only reduce weight, they also retain or even increase lean mass, which means its fat thats being lost. The types of fat sources to eat are olive oil, coconut oil, organic butter, nuts, organic eggs, avocados and grass-fed meat. advancenutrition.co.uk

It never gets easier

Even if you havent worn shorts since your formative years, you still have to squat
THE MYTH Its an easy rationalisation to make: you dont wear shorts or care about your calves, so you dont need to train your legs. Or you run or play tennis once a week, and thats enough. But even if you dont care about whats going on below your belt, training your legs is one of the most efficient ways to improve the quality of your gym sessions and your upper body. EXPERT VIEW Dale Alexander, personal trainer Dont be that guy who has to wear tracksuit bottoms to cover his legs. Apart from the fact that having the upper body of an Adonis and the legs of a chicken looks weird, training your legs will actually help make you bigger all over and make you better in bed. Research has shown that testosterone and growth hormone levels increase with leg work, and both are essential hormones in creating muscle and bone mass. Theyll also help you be better at virtually any sport, as well as sprinting after buses or burglars. dalealexander.co.uk

Sometimes you need to tough out your exercise plan, but it wont always be a chore
THE MYTH True, training can be frustrating when you first start and it stays tough and exhausting, as long as youre doing it properly. But if youre just starting out, remember it isnt always going to be this hard. You arent always going to be the one struggling to bench your bodyweight or do a single pull-up, and as your abilities improve so will your ambitions. Its worth gritting your teeth to get through your first weeks because the best is yet to come.

EXPERT VIEW Joseph Lightfoot, strength and conditioning coach If youre just starting out with exercise, you can make the transition from conscious effort to second nature a lot easier by setting goals. The time period between starting to exercise and the point at which you see and feel results is important to consider. Theres no quick fix you just have to stick with it. But the great thing is that after a few weeks you see the results and exercise becomes a habit, and these two things make it a lot easier to carry on. Find a form of exercise you enjoy and that will help you towards your goals. Then pick a starting point appropriate to your current abilities and take it from there. It gets better, I guarantee it. jplightfoot.com

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Pack a punch as a personal trainer


With The Training Room you can get paid to do what you love
or visit thetrainingroom.com/ mensfitness

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MF PROMOTION

0808 256 6334

For more information call

f fitness is your life, why not be sought-after REPs accredited Level 3 paid to do it? The Training Room Certificate, making PTs industry-ready. is a fitness careers provider It wasnt easy, says Parker.Theres that can help you make fitness a lot to learn in six weeks but it came your living in just six weeks. naturally because Ive always had such Joe Parker, a former RAF graduate an interest in fitness.The course gave who was forced into a career rethink me a brilliant insight into fitness and by redundancy in 2011, turned to The made me realise what I was capable of. Training Room to get his life back on After six weeks Parker completed track. He soon his course but realised he had the help from The The course gave me a all the tools brilliant insight into fitness Training Room required to get didnt stop there. and made me realise into personal The company what I was capable of training. also helped him Fitness had tailor his CV and always been a hobby to me, says practise job interview technique skills Parker, 23.But after leaving the RAF he had never needed to develop. In I spent a lot more time in the gym. his first interview, he landed the job. I was getting to know people and The Training Room was the turning giving advice when it dawned on me: point, Parker says.I love the freedom I could make a career out of this. and I spend all day surrounded by The Training Room helps around effort and achievement. Its positive, 2,500 people each year to become upbeat and social. Plus I get to use qualified personal trainers.The the gym myself so I look the part too. course earns its students the highly You cant ask for more than that.

How The Training Room can turn your life around


How long do the courses last? The six-week full-time or six-month part-time courses can be completed at Academies situated around the UK. You get the chance to make the course fit around your lifestyle. Alternatively you can take a course online. What qualifications will I get? Youll qualify with a REPs accredited Level 3 Certificate in Personal Training, including a Level 2 Gym Instructor Accreditation and a Certificate in Group Cycling, Sports Nutrition, Gym-based Boxing and Circuit Training. What happens when I finish? The Training Room guarantees job interviews with sports centres in the UK and overseas*. For three years after your course The Training Room provides support and advice to help you progress in your new career.

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*The Training Room works closely with Virgin Active, David Lloyd, Esporta, De Vere/Greens, LA Fitness/JJB, PureGym, Fitness First and more. Overseas placements are available through Mark Warner Holidays.

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Live life in the t lane

MF s Warren leaps into the unknown with some encouragement from diver Blake Aldridge

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Photography Red Bull

MIGHT AS R WELL JUMP


CLIFF DIVING The professional lunatics of the Cli Diving World Series think nothing of plunging 27 metres while performing stunning acrobatics. MF s Warren Pole takes the plunge

eally, 27 metres isnt far. Little more than a quarter of a football pitch. Just over half the length of an Olympic pool. Usain Bolt could cover it in less than three seconds. But these things are relative. Because when you dangle those 27m in thin air between a narrow plank and the cold, murky waters of the Atlantic Ocean they suddenly appear to be a very long distance indeed. In short, they look bloody terrifying. Not for the divers of the Red Bull Cliff Diving World Series, though. These 27m are where they go to work. Being up there is never normal, says diver Matt Cowen, winning the award of the day for understatement. Its a place where you have to

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learn to control your fears. And as I stare apprehensively down at the water below the board, I realise that I havent learned to do that. But its too late now BOARD MEETING Everyone is used to seeing 5m and 10m boards, especially after following the exploits of Tom Daley, Peter Waterfield and others in the Olympics, but as I discover at the first ever UK round of the World Series at the Blue Lagoon near St Davids, Pembrokeshire, where I get an extremely close look at one the diving board cliff divers use could not be more different. This one took two weeks to prepare, had to be flown into place by helicopter and is attached to its anchor point using bolts over 4m long. Unsettlingly narrow and with nothing resembling a guardrail, it juts out from the Welsh rock face over the water far below. The only concession to comfort of any sort is the sandpaper grip

The boom when the diver hits the water at almost 80km/h is astonishing

tape wrapped around the boards edge, giving the divers the traction needed to launch the intensely physical moves they put themselves though as they dive. As with the board, the setting provides a total contrast with Olympic diving. While Daley and co almost always perform their dives in the hushed, library-like atmosphere of an indoor pool, cliff diving thrives in open-air venues far from chemical cleaning agents and fancy modern architecture, usually in remote corners of the world. This old slate quarry on the Welsh coast makes the perfect venue, its natural amphitheatre lending proceedings a gladiatorial edge. MAKE A SPLASH I realise how far 27m really is when I watch my first dive, at the end of the qualifying round. From the waters edge, I crane my neck to see a tiny stick man silhouetted high above flick himself out of a handstand to carry out a ridiculous number of twists, spins and pirouettes before cannoning into the water below. The dive is mesmerising and the boom when the diver hits the water at almost 80km/h is astonishing. More astonishing still is the fact he surfaces, waves, smiles and leaves the water under his own steam rather than on a spinal board. I ask Greg Louganis, the quadruple Olympic gold medallist and five-time world diving champion who is now a judge on this tour, how hard the hit is when you land a dive from this height. Significant, he replies, rivalling Cowen in the understatement stakes. I later learn that a spot of top bombing from this board would be much like hitting concrete from 13m. Significant indeed. And the consequences of a mistake? There is a timing issue, says Louganis. You have to hit the water right. At one event a diver was a little short [not quite vertical] on entry and was knocked unconscious. The rescue divers got him out and he didnt remember any of it. Thats probably a good thing.

Matt Cowen plunges 27m towards the rescue divers waiting in the water below

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Anatomyof adive
Greg Louganis, Orlando Duque and Matt Cowen explain the stages of the 27m plunge

The 27m platform is lifted into place by a helicopter

The rescue divers Louganis mentions are on permanent standby, treading water beneath the platform during practice and competitions. They spray water across the landing zone to break the waters surface, which eases the impact for divers fractionally, as well as making it easier for them to spot as they plunge towards it. Two of them dip below the surface before a diver hits, ready to haul him out should injury leave him unable to do it himself.
Aldridge explains the basics to Warren

Warrens jump was over in a flash

WITH BOTH FEET Im slightly surprised to see that every diver is hammering into the water feet first. Nine-time diving world champ Orlando Duque, who is leading this years series, explains why. You can go headfirst from this height but youll get hurt sooner or later, he says. Feet first still isnt safe but its safer. Your lower body is much tougher. All the muscles, ligaments, bones, everything its all stronger. You still feel the impact, though, even on a really good dive. I ask former British Olympic diver turned cliff diver Blake Aldridge, who made his World Series debut in 2011, what the impact feels like but he says its more what it doesnt feel like. When you hit the water from one of these dives youre actually numb from the impact, he tells me as we sit in the divers hot tub, which allows competitors to stay warm between dives. So why do I get to share comfortingly warm water with some of the most unhinged athletes on this planet? Well, because under Aldridges tuition I am getting a first-hand introduction to cliff diving. Although I wont be diving from the full 27m, I have tried to be as professional as possible, which includes looking the part. I decided banana hammock-style Speedos were out, but Ive noticed divers are equipped with a small towel at all times so Ive brought my own. Not that I really have any idea what its for. Aldridge explains its much more than the adult comfort blanket it appears. First, it allows divers to

Olympic board doesnt mean over twice the time in the air because of increased acceleration, says Louganis. So your vertical jump at the start is key to add time to complete your dive.

1 Over twice the height of an

TAKE OFF

of our flips and twists. If you make a small mistake here, youll know and you can make small corrections, says Duque. As a judge, I want to see a smooth flight, finished high above the water, says Louganis.

2 The first 12m is where we do all

FLIGHT

finding the water ready for entry, feet first, says Duque. Good depth perception helps divers hit this perfectly, says Louganis.

3 Now were motoring and

PREPARE FOR SPLASHDOWN

Cowen. I bring my legs up and my arms out and that stops me dead.

4 We stop fast once we hit, says

IMMERSION

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The Welsh coastline is a dramatic setting for the diving competition

Warren compares war stories with Aldridge in the competitors hot tub

arrive on the platform bone dry, which is essential when you need to grab your limbs and hold exact stress poses while also spinning like a top. It then serves as basic range finder to the water below when tossed in, and finally it can also be helpful for sighting the water level as you dive towards it. LEAP AT THE CHANCE Step one in my cliff dive initiation is a basic feet-first leap from a 5m ledge. Although dwarfed by the main event platform in the sky above, it still feels vertiginous enough to me its akin to leaping off the roof of a bungalow. Which you probably wouldnt do for fun. Look down with your eyes but keep your head level, Aldridge instructs me. This will keep you from pitching forwards. Keep your legs together too. A jump, a silent blur. Shockingly quickly, I splash into the chilly water. Easier than I expected. But next, 10m. After unnecessarily towelling myself dry (I am not planning to attempt any acrobatics) and just as unnecessarily throwing my small towel to the water below as a sighting aid, its time to repeat the same drill. Except from the height of a two-storey house this time. I take a deep breath and stare down at the gently rippling surface that suddenly seems far, far below. I try to imagine taking on the 27m jumps that Ive watched so many divers do today and immediately feel dizzy. I push it out of my mind and remind myself this is just 10m. Just twice the previous jump, which was over in a flash.

A jump, a silent blur. Shockingly quickly, I splash into the chilly water

Aldridge counts down and I leap. Its a giddy, disorienting feeling, falling and waiting for the impact I cant imagine having the wherewithal to perform complicated moves in the air. The impact is more shocking this time and I experience the numbness Aldridge talked about. IN OVER YOUR HEAD Now the big one. No, not the 27m platform that would probably kill me but a proper head-first dive off a cliff. This is a true step into the unknown since Ive never dived off anything higher than the edge of a swimming pool. But with an expert guiding me, what can go wrong? Nothing, as it turns out although the pure wrongness of falling through the air upside down hits me as I hurtle towards the water and I have to fight the urge to right myself. Aldridge told me to just follow my hands, which works and sees me surfacing in triumph moments later, although I then ruin the moment by being unable to find my towel floating nearby. Back in the hot tub, Aldridge explains what makes him and the rest of this small band of professional lunatics do what they do. Before every dive your body is screaming Its too high and Its too dangerous and youre battling with your brain. But the feeling of achievement when you do it, thats something else. When you come up from your dive and break the surface, as the numbness fades and you realise you are OK, theres no time youll ever feel more alive.

The ve stages of cli diving


STAGE 1 BRAVADO STAGE 2 FEAR STAGE 3 DISBELIEF

Warren Pole explains the emotions you go through as you stand over the water
STAGE 4 SHOCK STAGE 5 RELIEF

Climb to the cliff edge. It doesnt look so high. This will be easy.

Arrive on the ledge. It is in fact very high. Oh dear.

I am falling head first into the sea. This is very wrong. So wrong it cant be real.

Apparently it is real because, fuck me, this water is cold.

I am still alive. Hallelujah!

To see cliff diving action from the UK stage of the Red Bull World Series go to mensfitness.co.uk/links/27metres 80/FEBRUARY 2013/menstness.co.uk

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theWorldMags.netshow
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Manchester Central 16-17th February 2013

So much to see and do whether youre road, triathlon, MTB, commuter, leisure or BMX specific
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Manchester Central 16-17th February 2013


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RUNTHE SHOW
Reflective strips on the shoes upper help to improve your visibility during after-dark winter runs

ROAD RUNNING SHOES

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Attack the pavements in comfort and style with our pick of the best shoes designed for road running

OVER PRONATION Excessive rolling inward of the ankles as you run UNDER PRONATION Insufficient rolling inward of the ankles as you run NEUTRAL Ideal level of rolling the ankles as you run

GAIT GUIDE

Words Ben Ince Photography Danny Bird Illustration Sudden Impact

Youll be hard pushed to find a more comfortable shoe than this, especially if youre a neutral runner. With a wealth of cushioning on the upper, collar, tongue and sole, its guaranteed to provide a soft ride, with smooth transitions from heel to toe on every stride. A flexible, lightweight, blown rubber outsole

New Balance 1080v2 95

helps to keep the weight down, as do welded seams on the upper, which also prevent chafing. Comfort levels are further improved by a Strobel Board that runs the length of the sole, ensuring maximum shock absorption. Its very competitively priced too. """"" newbalance.co.uk

Turn over for six more road running shoes

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Warm up to reduce injury

Runningprehab

Terminalknee extension
Why do it This trains the quads to help avoid overuse injuries to your knee and shin, says physiotherapist Simon Rice. How to do it Stand with a Thera-Band looped behind your knee and anchored in front of you. Walk back so the band pulls your knee forward, keeping your foot flat. Contract the front of your thigh to straighten your knee.

"""""

It might not be the lightest or cheapest shoe available, but if youre a serious over-pronator the Trance 11 is one of the best. A Caterpillar Crash Pad running down the length of the shoe provides exceptional support, while its foam-constructed saddle moulds to your foot to provide a comfortable fit.

Brooks Trance 11 115

brooksrunning.co.uk

"""""

The 14th edition of this shoe provides outstanding comfort and cushioning for neutral and under-pronating runners, thanks in part to its full-length Guidance Line, a groove on the sole that guides your foot through the gait cycle. Its Heel Clutching System means it fits snugly, helping to create extra support.

Asics Gel-Nimbus 14 130

A versatile trainer for runners on a budget, the RealFlex is at home on the road or in the gym. Individual nodes on the sole help your feet to flex and move as you run, providing a very natural, responsive ride. The single-layer polyester mesh upper provides strength, while a moulded sock liner offers extra cushioning.

Reebok RealFlex Transition 65

asics.co.uk

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reebok.com

Clam
Why do it Running requires the muscles in the hip area to transfer weight from side to side. Muscle imbalances in this area can lead to knee pain. How to do it Lie on your side with your knees bent at 90. Keeping your feet together, rotate your hip so your knees are separated.

"""""

The Faas 500 has an old-school design based on Pumas popular RS1 trainer from the 1980s. Its targeted at neutral runners, with a minimal, lightweight upper and a slim outsole thats designed to improve forefoot cushioning and provide a natural feel. An OrthoLite sock liner helps to ensure extra comfort and breathability.

Puma Faas 500 67.50

The first thing you notice about this shoe is how little it weighs, due mainly to its lightweight, seamless synthetic mesh upper. Designed to provide a barefootesque running experience, it has a roomy forefoot that allows your toes to spread, grip and push off. It features Skecherss M-Strike technology in the sole, to encourage a midfoot strike.

Skechers GOrun Ride 70

K-Swiss Blade-Max Stable 100

prodirectrunning.com

"""""

This shoe has lots of technical features, combining stability and cushioning for moderate overpronators. These include a durable, high-density outsole, a midsole that helps to ease your foot into the centre of the shoe and the Flow Cool System, which enhances breathability and moisture management to keep your feet cool and dry.

skechers.co.uk

"""""

kswiss.eu.com

Why do it Proprioception is the sense of the relative position of each of the parts of the body. Research shows improving it can help runners prevent foot and ankle overuse injuries. How to do it Balance on one leg with your arms folded across your chest. Get a partner to gently push you in any direction from your hips or shoulders. Focus on maintaining balance and keeping all toes on the ground.

Proprioceptiontest

84/FEBRUARY 2013/menstness.co.uk

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Simon Rice is a physiotherapist at Pure Sports Medicine (puresportsmed.com)

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RACE SUN
A fantastic challenge for teams of four in the Lake District. Cycle 50 miles, climb Helvellyn and canoe Thirlmere. Start at sunrise, nish by sunset.

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THE

Places limited

Climb Cycle Canoe

31 August 2013

The race is on. Sign up today to secure your place in this famous team event. Pay a registration fee of 195 and commit to raising funds that could change childrens lives.
Managed by

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For further information and an application form

01590 677854

events@actionforcharity.co.uk

Race the Sun is managed by Action for Charity on behalf of Action Medical Research

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MF s James is glad of his helmet and body armour as he takes on rock-strewn terrain

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Its the fastest way down a mountain short of jumping o. MF s James Spender takes on a downhill bike race that easily earns its terrifying name

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Photography Dan Milner

MOUNTAIN OF HELL

MF TAKES ON

t has taken several hundred years of striving, but we humans have pretty much created a world that exists primarily for our own convenience, comfort and entertainment. Weve got supermarkets, weve got central heating and weve got Steven Seagal: Lawman. Weve basically got it sorted. Which raises the question, what the hell am I doing at the top of a fricking glacier at 8.45am on a Sunday morning? Moreover, why do I have a mountain bike with me and why am I even contemplating riding it down a ski slope? This is the 13th edition of the Mountain of Hell downhill race held in

Les Deux Alpes, France. Each year some 700 stupidly courageous or courageously stupid mountain bikers congregate at an altitude of 3,600m atop a giant glacial piste usually reserved for snowboarders and skiers. The sole aim is to descend as fast as possible some 20km and 2,600 vertical metres down to the town of Vnosc. While sustaining lasting injuries en route is not encouraged, neither is it necessarily optional. Having ridden the 10km qualifying heat the previous day, I find myself midway back on the starting grid with my bike laid a few metres in front of me in the snow. A helicopter circles overhead, apparently here to film us. Strange it looks suspiciously like a rescue chopper. The klaxon sounds and we scramble to mount our bikes. Riding in a straight line on an icy piste is one thing, but trying to turn or brake is quite another. The piste is already littered with riders frantically trying to disentangle themselves from their bikes and each other. Im already clocking 75km/h and the pros at the front are pushing 100. Its utter madness.

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ALIEN LANDSCAPE As the snow melts away a grey, unforgiving landscape unfolds. Everyones wearing full-face helmets and body armour, and to the untrained eye it looks like the bad guys from Mad Max have made an unscheduled detour from the Thunderdome and landed on the moon. Rocks to make Sisyphus weep litter the trail ahead, so I decide the best course of action is to follow the line of another rider, hoping against hope that hes not about to lead me down a crevasse. My faith pays off and I avoid any hazards in the first section. After a few kilometres, with my suspension pumping double-time, I hurtle over a huge stone plateau towards the edge, lean back, pull on the bars and manage to clear a few metres of jagged rocks beneath me. Not pretty, but Im just happy to still be vertical. The course forks and a choice has to be made. Ahead is a small lake, about 25m across. I can either skirt around it an easier but longer route or risk the 30cm-wide bridge that crosses the watery expanse. After surviving the glacier and lunarscape my confidence is high, so I decide to go for it. I pedal hard, try not to look down and, with the grace of an

The race leaders can reach 100km/h as they hurtle down the icy piste

I nose my front wheel over the edge, grip the bars tight and hope

elephant on a tightrope, somehow manage to roll off the end of the bridge and on to the opposite bank. The track crosses a fire road and then drops down on to a near-vertical slope of scree. I pause to observe how other riders are tackling this. One guy is looking good until his rear wheel locks up and he twists violently to the right, jackknifing over his bars and bouncing down the slope with his bike in hot pursuit. It looks nasty but I cant stand here all day. I nose my front wheel over the edge, grip the bars tight and hope. It works. I rattle down the track, narrowly avoiding the back wheel of the crashed rider as I cut up the adjacent hill and whip into a long section of forgiving singletrack. RAISING THE BAR The course plateaus and joins up with a Tarmac road that leads into the town of Les Deux Alpes, past the spectators and into the town centre. As if this wasnt disorienting enough after speeding down mountain slopes, in a surreal twist the marshals direct me through a doorway and I find myself literally riding through a pub, complete with banging Euro-house music and patrons downing celebratory Jgerbombs (here in the Alps, of course, Jgermeister is treated as entirely medicinal, particularly when consumed at 10am). It has the effect of psyching me up and I hit the concrete stairs leading out of the pub at blistering speed. At first it feels like Ive cleared them, but I soon realise somethings not right as

Riders - and bikes - make their the way to the start line at the top of the mountain

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James picks his way carefully down the rocky slope, trying not to lose too much speed

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There are few signs on the mountain its down to your judgement and some luck

Race details Mountain of Hell


DISCIPLINE WHERE DISTANCE FITNESS LEVEL REQUIRED WINNERS TIME MF S TIME MF S POSITION MORE INFO

Downhill mountain biking Les Deux Alpes, France 20km with over 2,600m of descent Moderate, but some downhill biking experience is essential 32min 50sec 1hr 23min 17sec 438th (out of 530) crankworx.com, 2alpes.com

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The downhill bike race takes place on terrain usually reserved for skiers and snowboarders

the bike squirms alarmingly from left to right. I pull hard on the brakes and come to a stop. For a second I have no idea whats happened, but then it dawns on me the impact of the stairs has split the rear inner tube and Ive got a flat. Merde! STEP ON THE GAS Once I remedy it and get back on my way, Im far enough back in the field that I find myself pretty much alone. At least I have this relentless series of wooden steps for company. Now Ive been riding for over an hour, the repetitive jarring from the terrain is making my hands and forearms feel like an arthritic octogenarians. After what feels like a thousand steps, I begin to regain some semblance of flow but before I can get too confident, I hit a wooden ramp thats covering a concave section of bank. Its covered by a greasy layer of lichen and, though I should know better, my right

I reach for my head, convinced there must be blood but instead nd the shell of my helmet

hand tenses and I brake, sending my bike skidding sideways and my face planting hard into the dirt. I reach for my head, convinced there must be blood, but instead I find the hard shell of my helmet, making me aware more than ever why the organisers make them mandatory. Without that 10mm of metal and foam Im sure that would have been goodbye race, hello hospital. The adrenalines surging so hard I jump back on the bike and spin for home. It turns out that despite my body armour (see the box below) my knees in pretty bad shape, so Im thankful to see the cable lift station that marks the entrance to Vnosc and the finish. I pedal hard and cross the line, pretty much running straight into a race promo girl. At first shes unimpressed, but seeing the apologetic look of a beaten man she cracks a smile and hands me a bottle of water. Its warm and tastes like it has been under a car seat for a month, but I dont care. Im just happy to be in one piece.

Its alldownhill

The sheer speed of downhill mountain biking means it requires some specialist gear to keep you in one piece

SPECIALIZED ENDURO EVO A bike thats excellent for the combination of big hits and endurance riding that races such as the Mountain of Hell serve up. If its possible to feel secure in the saddle while descending at 75km/h, the Enduro Evo can provide that feeling. 2,000 specialized.com

FOX V1 HELMET Full-face helmets are mandatory for events such as the Mountain of Hell for obvious reasons. Youd be a lot less pretty if you slammed into an Alp face first. The Fox V1 is streamlined and well ventilated. 100 foxeurope.com

SIXSIXONE EVO PRESSURE SUIT BODY ARMOUR Superb protection for your chest and arms from the body armour specialist. The Pressure Suit is well ventilated with a removable back plate and various adjustable straps that allow you to find the most comfortable fit. 200 oneindustrieseurope.co.uk

NUKEPROOF CRITICAL ARMOUR KNEE/SHIN PADS The knee/shin combo might sound like overkill but slipping on a pedal and skinning a bare shin is no joke. The Velcro strips ensure a good fit, while the Kevlar covering should protect you against almost all hazards. 50 hotlines-uk.com

GIRO DJ GLOVES Even on a hot day, gloves are essential for downhill biking. Fall off without a pair and youll see why. These are moisture wicking with breathable uppers and are designed to endure the punishment of aggressive trail riding. 30 madison.co.uk

To see a video of MF in For the some Mountain great pull-up of Hell race variations go to mensfitness.co.uk/links/hellmountain go to mensfitness.co.uk/links/pullups 90/FEBRUARY 2013/menstness.co.uk

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NAME: Alzheimers Society


Cycle from London to the Brussels Beer Festival and help make a real difference to the lives of people affected by dementia. Cycling from London to Brussels is one of the great cycle experiences in Europe. After three long days in the saddle, youll finish the ride in Brussels in time for the Brussels Beer Festival so that we can celebrate our achievement in style. To take part in this cycle challenge you pay a registration fee of 99 and commit to raise a minimum sponsorship of 1,300. Well provide food, accommodation, Eurostar back to the UK and a fully supported ride.

WorldMags.net NAME: Trek America


Occupation: USA adventure tour specialists
Epic American Road Trips Experience the ultimate in freedom and adventure with TrekAmerica, the experts in small group travel across America. With over 40 years experience and with trips spanning the USA, Alaska, Canada and Central America, youre guaranteed the adventure of a lifetime! Designed for young, international travellers aged 18 to 38, youll be surrounded by like-minded people of a similar age who will quickly become your new mates. These small group trips are active and fun, with anything from white-water rafting to zip lining and western horseback riding. Throw in some of the best cities and most incredible landscapes youve ever seen and youre still just scratching the
3More info: For more information on this and other cycling challenges with Alzheimers Society visit alzheimers.org.uk/cycling, call 0870 417 0192 or email challenge@alzheimers.org.uk.

To advertise here call Kathryn on 020 7907 6557

MF PROMOTION

Occupation: Supporting people affected by dementia

surface of a TrekAmerica trip. Mens Fitness readers can claim an exclusive 10% discount, and with trips from three to 64 days, youll be sure to find something to suit you. To get 10% off your booking, book by 31st March 2013 quoting discount code 150236.
3More info: Request your brochure or take a look at our trips online at www.trekamerica.co.uk or call us on 0844 576 1429 for more information.

NAME: Smartshake
Occupation: Maker of the worlds No1 shaker cup

NAME: booost
Occupation: Mid-workout oxygen booost

Do you take your nutrition and supplementation seriously? This nifty shaker cup has two storage compartments for portions of protein powder, vitamin and amino capsules, a gum shield or even just a healthy snack such as seeds or nuts for when youre on the go. Lifes too short to be carrying multiple bottles, tubs and bags of powder. Smartshake

will store everything plus theyre made from BPA-free extra-tough materials, dont hold bad smells and come in many different colours. What are you waiting for? Go get one now!
3More info: Order direct at www. smartshake.co.uk or buy from your nearest nutrition retailer or gym. For trade inquiries email sales@smartshake.co.uk. RRP 9.99

Men who are serious about fitness often feel that they just can't give any more during a workout. Ever had that feeling, after a heavy legs set? We call this the wall. Pure oxygen will help you recover quicker, enabling you to start your next set sooner and with more strength. Oxygen is the bestkept secret among strongmen and bodybuilders. Eddie Hall,

Britains strongest man in 2011 and 2012, uses oxygen as an essential part of his training. You build up high levels of carbon dioxide and lactic acid that the quickest way to shift these toxins is to breathe a high per cent of oxygen. We have a money back guarantee because unless you push yourself hard this product is not for you. Using the code MF entitles you to a 15% discount on your first order before 31st January 2013.

3More info: Go to www.booostoxygen.com

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NUMBERS
Muscle Bomb A pre workout drink that combines 1,500mg of L-carnitine, 750mg of taurine and 250mg of caffeine per bottle. Flavours: Orange burst, Lemon, Tropical punch. Whey Refresh Our hugely popular protein drink containing 40g of whey isolate, zero fat and zero carbohydrate per bottle. Flavours: Orange burst, Tropical punch, Rhubarb. The Edge / The Edge Xtreme An RTD version of our existing energy product with a research based 4 to 1 ratio of dextrose to crystalline fructose and electrolyte complex; 200mg of sodium, 40mg of potassium, 20mg of magnesium and 1mg of zinc per bottle. The Edge Xtreme also contains 150mg of caffeine per bottle. Flavours: Orange burst, Lemon, Tropical punch.

ITS ALL IN THE

Diet Carnitine A weight management product that contains 1,500mg of L-carnitine per bottle. Flavours: Orange burst, Lemon, Tropical punch.

www.reex-nutrition.com

Reex Nutrition Ltd

@ReexNutrition

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Sweetenough
No-one who wants to lose weight thinks its a good idea to eat sugary foods, but sweets could have a worse effect than expanding your waistline. New research suggests that sucrose, dextrose, glucose and high-fructose corn syrup sugars commonly found in sweets could have severe effects if consumed in large quantities. A study in the Journal Of The American Medical Association found participants who obtained 25% or more of their daily calorie intake from these sugars were twice as likely to have low levels of HDL cholesterol and high triglyceride levels, two of the primary risk factors for conditions such as heart disease, than those who did not. Our advice? When you want something sweet, try a food with natural sugars such as fruit.

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Words BenJohn Ince doe Photography Danny Bird Words Photography Jane doe

SUGAR FACT Studies have also linked over consumption of food with added sugars to a variety of health proble ms including depres sion, overeating and poor memory.

7
1 2

QuickTips

metabolism boosters
Eat these to fire up your bodys fat-burning capacity

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5

COFFEE contains high levels of caffeine, which has a thermogenic effect, increasing metabolism.

CHEESE is a good source of calcium, which is known to increase metabolic rate and burn fat.

GRAPEFRUIT contains chemicals that reduce insulin levels, which in turn can cause weight loss through increased metabolism.

CHICKEN contains plenty of protein, which helps your body to build muscle, causing your metabolism to rise in the process.

CHILLIES are high in capsaicin, a substance that ramps up your metabolism.

BLUEBERRIES contain antioxidants that help to boost your metabolic rate.

GREEN TEA is packed with the catechin EGCG, which activates the nervous system functions that cause metabolism to speed up.

NutritionQ&A

LaurentBannockis asports scientistandperformancenutritionistfor prorugbyteamsandothereliteathletes (guruperformance.com)

Kitchen Gadget

310 sousvidesupreme.com

SousVideSupreme

Words Ben Ince Photography Shutterstock

Q A

Which oils are the best to cook with and why?

Themost importantfactortoconsiderwhendeciding whichoiltouseisitssmokepointthetemperature atwhichitliterallysmokes,whichis whenitformsharmful compoundssuchas HNEandfreeradicals.The smokepointof anoilisdetermined byhowpureor refinedit isratherthanhowmuchsaturated fatitcontainsbecausetherefiningprocess removesimpuritiesfromtheoil, which generallyraisesthesmokepoint.Soforhighheatcookingsuchasfrying,grilling, stir-fryingor roasting, Idrecommend using alight,refinedoilsuch asoliveoil, avocadooil,refinedpalmoilorcoconutoil.

There are many ways to cook veg but most of them involve losing vital nutrients. An exception to this is sous vide (French for under vacuum), which means sealing food in airtight bags and cooking it in a water oven. Cooking food this way used to require ed industrial-sized machines but now, pact with the compact reme, SousVide Supreme, you can do it at ion to home. In addition ness locking goodness s, into vegetables, s great the SousVide is at evenly. for cooking meat

96/FEBRUARY 2013/menstness.co.uk

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@METRx_UK facebook.com/METRx.UK
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Follow us at:

For more information call 01283 492819. MET-Rx is available nationwide at all good health food stores and online at www.metrx.co.uk

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PerfectFood

Slowburn
Cut out high-GI carbs and lose weight with this slow-carb meal plan

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LAMB is packed with the essential amino acid tryptophan, which helps to regulate appetite. SWEET POTATOES are high in the powerful antioxidant betacarotene, which helps to lower LDL (bad) cholesterol and maintain a healthy heart. TOMATOES provide plenty of vitamin C, which contributes to your amino acid metabolism, helping you build muscle.

The slow-carb diet created by this months guest expert, Tim Ferriss (see p38), promotes weight loss by cutting insulin-spiking carbs such as bread, pasta and rice from your diet. It advocates having one cheat day a week to keep your metabolism on its toes but the meal plan below is perfect for any of the other six.

Words Ben Ince Photography packshotfactory.co.uk Food styling Karol Gladki

DAILY TOTALS 1,952 calories 189g carbs 164g protein 81g fat

BREAKFAST Two poached eggs and a banana provide plenty of omega 3 fatty acids for joint and heart health, as well as a healthy dose of potassium to aid digestion.

LUNCH A chicken salad with feta, spinach leaves and cashew nuts contains high levels of muscle-building protein as well as energyboosting iron.

DINNER Rack of lamb 1 rack of lamb / 1 egg / 1tsp Dijon mustard / 100g breadcrumbs / 1 clove of garlic, chopped / 2tbsp parsley, chopped / 200g sweet potato, mashed / 50g butter / 8 vine tomatoes

To make Preheat the oven to 200C/gas mark 6. Beat the egg with the mustard, then mix with the breadcrumbs, garlic and chopped parsley. Coat the lamb in the egg and herb crust and roast for around 17 minutes until pink inside. Meanwhile, peel the sweet potatoes and boil them in water for 15 minutes. Mash the potatoes with the butter and season with salt and pepper to taste. Serve with the lamb and roasted tomatoes.

SNACKS Tangerines provide plenty of immunityboosting vitamin C. A handful of olives contains high levels of healthy monounsaturated fats.

For more meal plans to help you build the body you want go to mensfitness.co.uk/links/mealplans 100/FEBRUARY 2013/menstness.co.uk

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- CEDRIC
MCMILL
N

AN

IO RO CHAMP IFBB P RO 2012 ORK P SA NEW Y U C E SCIT TEAM

We are looking for distributors and retailers! Call us on: 0127 987 4631 faCebook: WWW.faCebook.Com/sCiteCuk

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Knowledge

Howdoyou eatyours?
Cook perfect eggs every time with these expert tips

Words Ben Ince Photography packshotfactory.co.uk Food styling Karol Gladki

ASPARAGUS contains high levels of bonestrengthening vitamin K

ew foods are as effective for building muscle, burning fat and generally improving your health as eggs, thanks to their high levels of protein, vitamin D and omega 3. There are plenty of ways to cook an egg but theyre all easy to get a bit wrong by undercooking the yolk or overcooking the white so youre left eating something pretty nasty. These tips from chef Karol Gladki (karolgladki.com) will help you to avoid common mistakes and ensure your eggs are just right, however you like them.

POACHED EGGS WITH ASPARAGUS Ingredients 2 large free-range organic eggs / 4-6 asparagus spears / 4tbsp distilled vinegar

To make Fill a pan with water and bring it to the boil, then stir in the distilled vinegar. Its crucial to use the vinegar because it helps the white to hold to the yolk, says Gladki. Crack the eggs into the pan and simmer for three minutes. The consistency of the egg will be better if you take it straight from

the fridge rather than letting it come up to room temperature, says Gladki. Meanwhile, cook the asparagus in boiling water for three to five minutes. Lift the egg out quickly with a slotted spoon, place on top of the blanched asparagus and serve.

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BOILED EGGS WITH WHOLEMEAL SOLDIERS Ingredients 2 large free-range organic eggs / 2 slices of wholemeal bread To make Fill a pan with water and bring it to boil, then add the eggs and simmer on a low heat for seven minutes. The temperature is just as important as the time, says Gladki. If the water is boiling rather than simmering, it will overcook the egg. Toast the two slices of bread and cut into soldiers. Lift the eggs out of the water with a slotted spoon and dunk them for a second in a bowl of cold water. Eggs will generally keep cooking after you remove them from the pan, so this is a useful way of stopping that process, says Gladki. Cut the tops off the eggs and serve with the soldiers.

WHOLEMEAL BREAD contains plenty of filling fibre and slow-release carbohydrates

TOP TIP

Always try to buy freerange eggs because they have a better omega 3 to omega 6 ratio says Gladki

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SCRAMBLED EGGS WITH SMOKED SALMON Ingredients 2 large free-range organic eggs / 50g smoked salmon, cut into strips / 2tbsp milk / 1tsp butter To make Add the butter to a large frying pan on a low to medium heat. If the pan is too hot you risk burning the butter, which releases lots of unwanted carcinogens, says Gladki. Crack the eggs into a mixing jug and whisk with the milk.

Knowledge
Add the mixture to the pan and keep stirring till half cooked, then add the smoked salmon. Cook the mixture until it reaches your preferred texture. If water starts coming out of the egg you are overcooking it, says Gladki.

SMOKED SALMON is packed with immunityboosting selenium

FRIED EGG WITH LEAN BACON Ingredients 1 large free-range organic egg / 2 slices of lean bacon / 1tbsp of coconut oil To make Heat the coconut oil in a pan over a medium heat. Coconut oil is great for frying because it has a high smoke point, says Gladki. If the pan is too hot, the bottom of your egg will be burnt and rubbery. Crack the egg into the pan and cook to preference. Meanwhile grill the bacon under a medium heat, turning occasionally, and serve with the egg.

BACON is a great source of muscle building protein and testosterone boosting zinc

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Add zing with zinc


THE PROBLEM You feel lethargic and unmotivated in the bedroom.

Supplements

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Enhance your sexual prowess with this potent supplement

MF S MONTHLY GUIDE TO THE RIGHT SUPPLEMENTS FOR YOUR GOALS

TAKE THAT

RECOVERY BOOSTERS
% BCCAs Branchedchain amino acids can improve muscle recovery when taken after a workout, according to research published in the Journal Of Sports Medicine & Physical Fitness. % L-glutamine An amino acid and protein component, glutamine has been shown to improve muscle recovery, increase muscle synthesis and reduce soreness after a workout. % Water Hydrate your muscles before, during and after your workouts to improve recovery and reduce the risk of cramping. The Institute of Medicine recommends that adult males drink three and a half litres of water per day. % Electrolytes These minerals are lost in sweat during exercise and are necessary for muscle recovery because they conduct electricity, helping your muscles to work. Theyre easily replenished via sports drinks.

THE SOLUTION Start taking zinc supplements. Zinc has a variety of libidoboosting properties, including increasing sperm production and improving prostate health, but the main way it will kick-start your love life is by raising your levels of testosterone.

THE SCIENCE In a study published in the journal Nutrition, male participants who were given zinc supplementation for a six-month period recorded increased testosterone levels, while those who were placed on a zinc-restricted diet saw their testosterone levels fall.

SupplementQ&A S
Words Sam Jobson Photography Getty

Aaron Deere is a functional medicine consultant at KX Gym London (kxgym.co.uk) Aa

Is it unhealthy to take for life but when taken in too many supplements? incorrect amounts they can be toxic or even fatal. When it comes to taking Vitamin D and iodine vitamin and mineral are both good examples. supplements, its worth Vitamin D is an essential bearing in mind the old vitamin with lots of health mantra that you can have benefits, but the upper limit too much of a good thing. for intake is 10,000IU a day Many nutrients are essential and doses over this amount

Q A

can potentially lead to toxicity, symptoms of which include nausea, vomiting and even kidney damage. The upper limit for iodine consumption is 1,100mcg a day, and exceeding this level can lead to fever, vomiting, diarrhoea and, in the worst cases, thyroid cancer.

For our guide to all the major supplements go to mensfitness.co.uk/links/suppknowledge 106/FEBRUARY 2013/menstness.co.uk

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GLUTAMINE + BCAA ESSENTIAL AMINO ACIDS

The Branched-Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine are essential because our bodies cant manufacture them. They account for 35% of the essential amino acids in muscle proteins. Glutamine is the most abundant amino acid in the human blood. Glutamine may become conditionally essential in certain situations, including intensive physical training, when the body cannot meet its needs by synthesizing glutamine. These (conditionally) essential amino acids can be provided by dietary protein intake, including by food supplements. Our G-BCAA formula contains a 1:1:1:1 ratio of Glutamine, Leucine, Isoleucine and Valine!

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27absfoods
If youwant asix-pack, eatingtheright things is crucial. Here arethefoodsthat will helpbuildandrevealyourabs

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AbsFoods

contain antioxida nt polyphenols, w hich help to prevent your body from storin g fat, according to a German study.

6 Apples

Everyonehasabs,butyouwontbeabletoseethemiftheyre hidden beneathalayerof fat.These will helpyouburn itoff

1Broccoli

is a low-calorie food thats packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.

can help to blunt insulin response in the body, stopping you from storing fat, says an American study.

2Cinnamon

is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.

3Cheddar

are a great lowcalorie way to add bulk to stews and pasta sauces, according to American research.

potatoes 4Mushrooms 5Sweet

are a low-GI food and research from the US found they dont promote fat storage by causing your insulin levels to spike, unlike normal potatoes.

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Words Ben Ince Illustrations Linda Duong Photography Shutterstock

Burnfat

Stepone

AbsFoods
Steptwo

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Boostyour metabolism
7Green tea
contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found. are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.

Stepthree

This will causeyourbodytoburnmorecalories,helpingtomakeyoulean andexposeyour abs

8Chilli peppers

can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Womans University.

9Blueberries 10Grapefruit

Eat meat for protein

contains chemicals that reduce insulin levels, which in turn can cause increased metabolism, American research discovered.

Eatingplentyof proteiniscrucialifyou wanttobuildyour abdominal muscles. Theseareallgreat sources,asshown by theamountsof protein theycontainper100g

11 Chicken 33g

12 Pork 32g

13 Lamb 36g

16 Beef
Grass-fed, freerange beef has the most reliably hi gh levels of protei n and other nutrients .

14 Duck 29g

36g

15 Turkey 29g
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AbsFoods
Cycle your protein
Stepfour

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Varyingyourprotein sourceswill giveyoua widerrangeof nutritional benets.Herearesome of the bestnon-meat sourcesandhowmuch they containper100g

17 Tuna 30g

18 Parmesan
36g

19 Pumpkin seeds 33g

helps you lose bo dy fat and build muscle , says a study in the Am erican Journal Of Clinica l Nutrition, makin g it a perfect abs drin k.

23 Milk

20 Eggs 12g

21 Peanuts 24g

Reduce stress
24Oats
are rich in carbohydrates, which boost serotonin levels in the brain and create a calming effect, according to research from Indiana University East.

Stepfive

Stressraiseslevels of thehormone cortisol, leadingtofatstorage especiallyin thecrucialwaistarea

25Oranges 26Walnuts 27Salmon


contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood, American research has found. are high in fibre, antioxidants and unsaturated fatty acids, all of which can help to lower blood pressure and stress levels, says research from Penn State University.

is a great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.

22 Soya beans 39g

Now youve got your diet sorted, find abs-building exercises at mensfitness.co.uk/abs 112/FEBRUARY 2013/menstness.co.uk

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NAME: Bodylean

WorldMags.net NAME: Bjrn Borg


Occupation: Fashion underwear for men

To advertise here call Kathryn on 020 7907 6557

MF PROMOTION

Occupation: Fast fat loss and more muscle tone


BODY BEAUTIFUL Bodylean CLA Plus to help your workout work well. Bodylean CLA Plus can help reduce body fat and in turn increase muscle tone. Conjugated Linoleic Acid is added to manipulate the way the body stores fat and helps you utilise it as energy, regulating and lowering body fat percentages and increasing muscle tone. Other ingredients include L-Carnitine, L-Ornithine and CoQ10 for enhanced metabolism, together with chromium and Gymnaema Sylvestre to regulate sugar cravings and blood sugar levels. Maximum benefit is achieved if it is taken in conjunction with a healthy balanced diet and regular exercise.

3More info: Bodylean CLA Plus dual pack retails at 16.99 for 60 capsules and tablets. Contact HealthAid Ltd on 020 8426 3400 for purchase and stockist information or visit www.healthaid.co.uk.

Bjrn Borg is an iconic Swedish tennis player whose unique style and rock-star qualities inspired the creation of the Bjrn Borg brand in 1984. Nowadays Bjrn Borg is an international fashion brand with a focus on colourful fashion underwear. To celebrate the festive

season in true Scandinavian style, Bjrn Borg has created the Nordic Knit pant inspired by the novelty Christmas jumper but way more fun. So if you are with us say Ja! to giving and receiving this Christmas. Available at Selfridges and online at ASOS.
3More info: www.bjornborg.com

NAME: Jacks of London


Occupation: The Home of Male Grooming
Jacks Male Grooming is the place to go for all your grooming needs. Styling, shaving, skincare; you name it, weve got it covered. An exclusive Masters of Style review club also allows members to try products for free, ensuring the products we sell are the ones that work. Whether youre heading to the slopes or revelling in the festive spirit at home, one fact remains: its darn cold outside. With that in mind, we have been stocking up on rescue remedies for your hands, lips and face. Blistering winds, office air-con and post-party dehydration could mean your skin ends up looking as neglected as leftover sprouts. So if you want to avoid rough, dry skin and sore, chapped lips as you cosy up this winter, head over to www.jacksmalegrooming.com.
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MAKE YOURBESTEVENBETTER

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The 21 laws you need to follow to perfect your training p119

Challenge your muscles How to build a solid core with these essential and an impressive dumbbell moves p126 six-pack to boot p137

This 12-minute kettlebell plan will burn fat fast p143

Improved strength is the target in this new workout series p153

Words Sam Rider Illustration Spooky Pooka@Debut Art Photography Danny Bird

Level best

Keep your feet bolted to the oor to lift big


Keeping your feet grounded is helpful when bench pressing too, because you recruit more muscle fibres

Keep your feet on the ground. Its a useful adage if youve enjoyed success but also great advice when weight training. Doing exercises such as squats and deadlifts on a stable surface significantly improves muscle activation and the amount you can lift when compared with the same lifts on unstable surfaces, found a study in the Journal Of Strength And Conditioning Research. This resulted in greater improvements to sprint speed and vertical jump height. Using Bosu and gym balls with light loads can still be useful for rehab and improving stability but if you want to jump higher, sprint faster and get stronger, keep those feet grounded.

MF tip

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menstness.co.uk/FEBRUARY 2013/117

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TRAININGLAWS

The 21lawsof perfecttraining


Weve stripped away the workout u to present the essential rules for adding muscle, burning fat and improving sports performance

ou can tamper with your training programmes endlessly but unless you have addressed the most important aspects of your workout, your tinkering will be pointless. This guide to the training factors that have the most impact on your results has been split into three sections. The first one sets out the fundamentals of building muscle, the second identifies the principles of fat loss and the third focuses in the training methods that will help you win at any sport. menstness.co.uk/FEBRUARY 2013/119

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Add muscle
Master the key training variables to add muscle where you want it
Its easy to believe theres a secret muscle-building code and that if you crack it your muscles will instantly inate. The reality is a little more mundane than that. There are some principles that form the foundation of training to add muscle. They involve getting key workout variables correct, such as reps, tempo and time under tension. You also need to select the right exercises, understand when to change your routine and know when to not train at all. Follow these rules and youll soon see results.

7 WAYS TO

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USE TIME UNDER TENSION Muscle growth is affected by the amount of time a muscle performs an exercise, which is known as time under tension, or TUT, says strength coach Josh Bowen. The optimum TUT for muscle growth is 40-70 seconds, but varying the TUT and exercise volume is also important.

SELECT THE RIGHT REP RANGE The ideal hypertrophy [muscle growth] rep range is between eight and 12 reps, working at 70% of your maximum, says functional medicine specialist Aaron Deere. More than that means you will go over the 70sec ideal TUT. Lower than that isnt enough volume.

CONTROL YOUR TEMPO The tempo you use will help you complete your set within the desired rep and TUT range. If you lift at a tempo of 4sec eccentric [lowering], 1sec pause and 2sec concentric [lifting], thats 7sec per rep, says Bowen. Do that ten times for a 70sec set.

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PERFORM ISOLATION MOVES To maximise muscle growth you need to perform isolation (single-joint) moves, alongside the workout staple of big compound lifts. Isolation lifts allow you to hit individual muscles with heavy volume work, which will result in big gains, without over-taxing your central nervous system, which can be the case with big lifts, says trainer Nick Mitchell.

TRAININGLAWS

Eat for muscle

Follow this advice to make the most of your training


c Get plenty of protein Protein is the key nutrient for building muscle. If you dont get enough, you wont get bigger no matter how hard you train. Most nutritionists say around 2g per kilo of bodyweight per day is enough, and its also crucial to take on protein as soon as possible after training. c Eat meat and nuts for breakfast A breakfast of meat and nuts has been championed by MF s resident muscle expert Charles Poliquin. This will help to stabilise your blood sugar levels (which will help you make good food choices), boost immunity and contribute to your daily protein quota.

GOOD FORM IS KING You need to ingrain good movement patterns, says Deere. If you have a faulty squat pattern, for example, when you move from hypertrophy to pure strength the problem will be magnified and youll plateau because theres a fundamental problem with your mechanics.

RECOVER HARD Rest plays a huge part in determining your results, says Bowen. You need to allow your muscles to rest, eat well [see box, right] and sleep. Rest for 48-72 hours between workouts if youre working one or two muscle groups or 24-48 hours for multiple muscle group workouts, such as an upper/lower body split.

c Take on carbs after a workout Adding simple carbs to your post-workout protein shake improves muscle mass growth because carbs increase levels of insulin in your blood. Insulin acts like a key to unlock the door to muscle cells, allowing them to use the nutrients you consume. c Use BCAAs Branched-chain amino acids are ideal supplements to take during your workout because they provide a steady flow of protein to your muscles. This aids muscle-building because it reduces the amount of muscle lost during exercise and improves protein synthesis, which is the process of building new muscle tissue. c Ditch booze Beer may be delicious but it is no friend to the muscular man. It contains phytoestrogens, which can cause your oestrogen levels to rise. The result of that is increased fat storage and lower testosterone production. c Eat more fat Good fats, that is. You should avoid trans fats, found in cakes and pastry, but eat plenty of unsaturated fats found in nuts, seeds, avocadoes and oily fish. Theyll help your body deal with the stress of heavy weight training. c Avoid processed foods Processed foods often contain the sugar substitute highfructose corn syrup. This causes your insulin levels to spike, which increases your chances of storing excess energy as fat and makes you crave unhealthy food.

EMBRACE CHANGE Try to progress every workout, says Deere. If you do ten reps one workout, do 12 at the next. At the following workout, increase the load and go back to ten reps, so youre adjusting only one variable each time.

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Lose fat
Find out why weightlifting rather than running will get you lean

7 WAYS TO

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If you think the best way to lose the extra weight youre carrying around your belly is to step on a treadmill and plod away for as long as possible, youre wrong. Running wont do much to alter your body composition it will just make you better at running. For effective fat loss you need to lift weights, which will help you lose fat and, crucially, build muscle. Thats important because muscle is active tissue in that it burns calories, so youll use the energy youre taking on board more efficiently. Long, slow runs can also eventually increase your stress hormone levels, which will encourage your body to hang on to your spare tyre.

DO COMPOUND MOVES Large compound movements recruit more muscle fibres and burn more fat, says Lerwill. Use squats, deadlifts, cleans, push-presses, pullups and dips. Favour your legs over your upper body because youll target bigger muscle groups.

LIFT WEIGHTS Lifting heavy weights is important because of the effect it has on your hormonal system, says personal trainer Sean Lerwill. It produces growth hormone, which helps to break down fat cells. If you do heavy compound exercises [see tip 4, below] you will release growth hormone.

KEEP INTENSITY HIGH An intense session will use lots of energy so youll burn more calories, says Lerwill. Intensity should involve lifting heavier weights as well as minimising rest because youll recruit more muscle fibres, which also has a positive effect on fat loss.

BUT DONT GET STRESSED To burn fat you need to restore and recover, and you need to go into an anabolic [building] phase, says Deere. Stress puts you in a catabolic [breakdown] phase, so if youre a highly stressed person you may want to do one or two intense sessions a week and spend the rest of the time doing something slower, such as yoga.

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5

TRAININGLAWS

Eat for fat loss

Dont starve yourself just eat more of the good stu


c Cut out grains Grains, such as wheat and oats, are some of the most common food allergens, which can hinder your attempts to lose weight, says Poliquin. Eating allergens causes your body to produce cortisol, which encourages you to store energy as fat.

SWING A BELL Kettlebell workouts are ideal for fat loss because they activate so many muscles, says kettlebell coach Jamie Lloyd. Using your whole body will rev up your metabolism, so youll carry on burning fat as energy long after your session has finished.

BE STRICT WITH REST Short rests will help you keep the intensity high. For a fat-loss session, you should keep rest to around 10-20sec between single sets and 5-10sec between supersets and tri-sets, says Lerwill.

c No carbs before training Consuming carbs before training is detrimental to fat loss because your body will use the carbs rather than your fat stores as the primary energy source for the session. c Eat more veg Heres a challenge: try to get fat by eating vegetables. You cant do it. That means its impossible to eat too many greens and the more you eat, the more nutrients youll get, which will assist your fat-loss efforts and help virtually every metabolic function in your body. c Dont drink calories You might think you get fat by eating the wrong foods but you can also expand your waistline by making poor drink choices. One American study found that people who ditched liquid calories lost up to 5% of their bodyweight. The lesson? Stick to water. c Drink water Another reason for drinking more water is that if you feel hungry all the time, it could be that youre dehydrated rather than lacking food. Sip water throughout the day and youll avoid unnecessary biscuit binges. c Dont count calories Counting calories is a blunt and ineffective nutritional tool because its the nutrient content rather than the calorie count of your meal that matters. Think of it this way. Who do you think has the better physique: a guy who gets 2,500 calories a day from good-quality meat, veg, fruit, nuts and seeds or one who gets his calories from ice cream and crisps? c Dont diet Its easier to change your diet than start a new one from scratch, says health author Jason Vale. Do small things such as removing sugar from tea or using simple food swaps and youll find the adjustments manageable.

HAVE A SYSTEM Certain training methods can help you lose fat. Antagonistic supersets [two exercises back to back for opposing muscle groups] are good because they limit rest, says Lerwill. Complexes [several exercises back to back] are good because of the lack of rest.

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TRAININGLAWS

7 WAYS TO

Develop your strength and speed to win, whatever your sport


Theres a motto in sports strength and conditioning that says strongest always wins. Its a powerful statement about the importance your physical ability plays in determining how successful you are in your chosen arena. The theory is simple. Pick two teams of similar ability and the stronger one will smash the weaker side. Theyll win because they can control their movements better, which allows them to execute their skills at a higher standard. Theyll also exert more power in crucial situations and take longer to tire. We know which side wed rather be on.

Win at sport

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GET STRONG TO WIN Every sport is determined by strength, power and speed, says Olympic lifting coach Mike Causer. The most effective way of developing power is by doing Olympic lifts combined with speed and plyometric work, gymnastic-style training and sprinting.

ACCELERATE TO SUCCEED Many sports involve covering short distances at speed, says coach Joe Lightfoot. Improve your acceleration by making sure your centre of gravity is in front of you while applying force through the ground. Sprinting uphill helps you get into this position.

DEVELOP YOUR POWER Power is a combination of speed and strength, says Causer. Your speed is dictated by your one-rep max, so if you have high levels of strength you increase your capacity for speed work.

124/FEBRUARY 2013/menstness.co.uk

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DONT NEGLECT YOUR GLUTES The glutes cant get too strong in sports, says strength coach Bret Contreras. The stronger they get, the more powerfully they contract in sprinting and the better they protect against lower back, knee, hamstring and groin injuries.

RESTRICT YOUR REPS To develop the strength portion of power you need to shift heavy loads, which means you have to restrict your reps to between one and five, says Causer. That rep range places more demand on your neural system and activates higher threshold fast-twitch muscle fibres, which are used in explosive movements.

TRAIN YOUR BODY AS A UNIT Sport is all about co-ordination. Those who have good physical literacy are more athletic and whole-body movements teach this ability, says Lightfoot. My favourite moves for athletes are loaded carries such as the farmers walk and suitcase carry, which both teach you to move under load.

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Words Jon Lipsey Photography Danny Bird Model Richard Pearce@WAthletic

HIT YOUR PEAK To be at your best both physically and mentally when you compete, you need to get the balance between not doing too much while maintaining athletic qualities through sufficient training, says Lightfoot. A general rule is to reduce the volume and/or intensity of training to make sure you are fresh.

menstness.co.uk/AUGUST 2012/125

Smarter dumbbells
These unconventional moves will ramp up your fat burning
oure probably already pretty familiar with a lot of dumbbell exercises. You might do biceps curls, chest presses and triceps extensions. Then you might keel over due to workout boredom. But it doesnt have to be that way. By using some inventive exercises you can keep your mind and your muscles engaged. Dumbbells are probably the most versatile bit of training kit, so it makes sense to use them to do moves that will really challenge your muscles, says personal trainer Adam White (awpts.com). You dont need heavy dumbbells for any of these moves so theyre great whether youre training in a gym or at home.
HOW TO DO THE WORKOUT
Sessions per week Length of session Reps of each move Circuits Rest between circuits

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DUMBBELLS

PART 8

BEGINNER

INTERMEDIATE

ADVANCED

3 15min 12 4 2min

4 20min 15 4 90sec

4 24min 20 5 1min

1
Words Jon Lipsey Photography Tom Miles Model Toby Rowland@WAthletic

Squat jump

c Squat down, putting your bodyweight on your heels and keeping your chest up.

c Straighten your legs to jump up, land and repeat the move.

Beginner 6-8kg Intermediate 8-12kg Advanced 12-16kg

What weight?

A B

126/FEBRUARY 2013/menstness.co.uk

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Bent-over row hold

ONE KIT WORKOUT TRAINER

c Start by rowing both weights up to your sides.

Rolling floor press

c Keeping one dumbbell in place, lower and raise the other weight for half the reps, then swap sides.

c Lie on your back with your knees bent and the dumbbells at your chest.

A B

c Press one dumbbell and roll onto one side, then the other. As you lower one weight, press the other one up.

A B

5 4
Iron cross
c Start with both dumbbells above your head.

One-leg Romanian deadlift

c Stand on one leg with the weights on either side of your thigh. c Bend at the hips to send the weights down your thigh without rounding your back.

AB

c Lower your arms out to the sides in an arc until theyre at shoulder height, then return to the start.

A B
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Next month

Barbell

For more quickfire one-kit workouts go to mensfitness.co.uk/links/onekit menstness.co.uk/FEBRUARY 2013/127

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Easy rider
British pro pro snowboarder snowboarder James James Stentiford Sten ntiford has has been been British riding for 20 years but the thrill is still there, he tells MF, with the help of his warm-up routine

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SNOWBOARDINGDRILLS SNOWB BOARDING B OARDINGDRILLS DRILLS

nowboarding isnt only a young mans game. Just ask veteran British pro rider James Stentiford, who still describes himself as a frothing grommet (a very keen young man, in board speak) at the ripe old age of 41. A freerider of the highest order, Stentiford spends every season hunting the worlds windiest, steepest mountain faces and riding them as fast and stylishly as his board allows. In his 20-plus years as a pro, he has ridden some true monsters, including the 3,200m Bec des Rosses in Switzerland, the fearsome face used for the final of the Freeride World Tour (FWT). That mountain is pretty intimidating, says Stentiford. Its really steep and rocky at the top and when youre standing on the peak

Words Nick Hutchings Photography Dan Milner

you realise that if you fall during the first 100m you wont stop until the bottom. All in a days work Fitness, as well as bravery, is key to backcountry riding and is something Stentiford takes seriously. As Ive got older, Ive put more effort into offboard training so my endurance is good for long hikes and Im supple enough to handle a crash or two, he says. I do a fair amount of surfing, mountain biking, running and circuit training in the gym. Ill have to keep doing all of it if I want to avoid seizing up before I pop my clogs. Unfortunately, theres a considerable risk of that with freeriding. Colliding with a rock or being submerged by an avalanche are both possibilities when youre tackling unpredictable backcountry

James Stentiford
Age 41 Height 1.80m Weight 80kg
c 2011 3rd place, Nissan Xtreme Verbier c 2011 3rd place, Freeride World Tour stop in Fieberbrunn c 2010 3rd place, Freeride World Tour stop in Chamonix

Results

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menstness.co.uk/FEBRUARY 2013/131

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runs, so Stentiford does everything in his power to minimise the risks. Ive been involved in a few avalanche situations where theres been a fatality and I dont think its until youve experienced that kind of thing that you realise how dangerous the mountains can be, he says. Its vital to go through avalanche training before you start freeriding and always carry a probe, shovel and transceiver. Boy on tour Last season, Stentiford flexed his considerable backcountry skills on the FWT, competing at several stops on the series, including Rldal in Norway where MF met him. He wont be on the tour this season, though, because hes set his sights on exploring some of the many formidable mountains around the world that are undiscovered by boarders. When you look at a world map, you realise how many mountain ranges are yet to be snowboarded on, he says. Last year I went to Kyrgyzstan. It was an amazing riding and cultural experience, which is something Ive increasingly looked for in snowboarding trips as Ive got older.

Ive experienced avalanches where theres been a fatality. It makes you realise the dangers
As well as a few gnarly runs in Chamonix, Id like to go splitboarding in Afghanistan and head back to Kyrgyzstan. So, no plans to wind things down then? Nah, says Stentiford. There are still plenty of big challenges for me out there and I dont see that changing for a long while to come. For more on the 2013 Freeride World Tour, go to freerideworldtour.com.

Freeride snowboard warm-up drills


Stentiford demonstrates how he limbers up for a long hike up and a quick ride down a mountain

Once you walk into the gym youre the same as everyone else. Hes got to do ten and so do you

Core twist

Reps 15 each side


HOW TO DO IT c With your legs wide apart for balance, hold the board against your lower back.

Jumping lunge

Reps 10 each side

Time 30 seconds
HOW TO DO IT c Put your hands on your back just above your bottom. c Lean backwards as far as you can without losing your balance, using your hands to stabilise you.

Back stretch

HOW TO DO IT c Lower quickly into a lunge, then jump up, swapping your legs over in mid-air. c Land and immediately sink into the next deep lunge.

c Twist your upper body to one side until one end of the board has turned just under 180. c Pivot on the foot youre twisting away from to turn further.

Stentiford says

If your back is loose youre less likely to jar it when you land after popping off a cliff. This move also mobilises your core muscles, which you use to control twists and turns.

Stentiford says

Your glutes and calves come into play during almost every movement you make on a board and are also worked hard during hikes, so this gets them ready to go.

Stentiford says

This opens your middle and upper back muscles so you dont tweak them when you go for a backflip or a spin.

132/FEBRUARY 2013/menstness.co.uk

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SNOWBOARDINGDRILLS

Hamstring stretch

Time 30 seconds each side


HOW TO DO IT

Side lunge

Reps 10 each side


HOW TO DO IT c Start with your feet shoulder-width apart, then take a giant step out to the side. c Bend your travelling leg and keep your standing leg straight to accommodate the step.

Side bend

Time 30 seconds each side


HOW TO DO IT c Stand in a wide-legged stance. c Pivot on one foot so your leg turn through 90 and reach down to your foot with the hand on the same side, keeping your leg straight. c Raise your other hand above your head to help you reach further.

c Stand in a wide split-leg stance with one foot in front of the other. c With your front leg straight and your back leg slightly bent, lean forwards until your head is almost touching your leg.

Stentiford says

Its easy to pull a hamstring when youre taking big steps in deep snow. Lengthening the muscle reduces the risk of that.

Stentiford says

When hiking, you move in some strange ways. On a narrow ridge, you might step sideways, bringing the groin and adductors into play this warms them up.

Stentiford says

As well as stretching your IT bands, hamstrings and obliques, this puts tension through your lats and shoulders to loosen you up for hiking and the odd climb.

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SNOWBOARDINGDRILLS
When you look at a world map, you realise how many mountain ranges are yet to be snowboarded on

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Leg kick

Reps 10 each side


HOW TO DO IT c Stand with your feet shoulder-width apart then kick one leg back, holding the opposite arm in front of you. c Kick your leg forward until your foot touches your hand.

Time 30 seconds each side


HOW TO DO IT c Get into a lunge position. c Grab your back foot with the hand on the same side and pull it towards your bottom. c Place your other hand on the floor to stabilise you.

Quad pull

Glute stretch

Time 30 seconds each side


HOW TO DO IT c Lie on the floor and pull your knees up to your chest. c Put one leg across the other and pull the curled one even tighter to your chest.

Stentiford says

This is another great dynamic stretch that targets your hamstrings and glutes, so you can powerfully hop up or over rocks.

Stentiford says

Again, fired-up quads help you pop higher, which can be vital when you need to jump over something in your path.

Stentiford says

If your glutes arent warmed up you could pull them when youre taking big steps in deep snow. This is one of the best stretches for lengthening and loosening them.

To watch Stentiford in action on the Freeride World Tour go to mensfitness.co.uk/links/stentiford 134/FEBRUARY 2013/menstness.co.uk

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STACKS
74.99
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MUST DO MOVES TRAINER

Secret of a six-pack
Building strong abs means more than just a six-pack it will make you more powerful and a better athlete too. Heres how
solid six-pack doesnt just look good its also vital for improving torso stability and the transfer of power between your upper and lower body, which means working these muscles is crucial for the gym, the beach and the sports pitch. Your abs are like every other muscle group in that they need to be worked directly to elicit the best growth response, says trainer Nick Mitchell. They do get a good workout when doing big compound lifts, especially squats, deadlifts and overhead presses when they stabilise your torso, but these two supersets will target your entire core to give them the necessary stimulus to grow bigger, stronger and more stable.

Words Joe Warner Photography Danny Bird Model Ben W@IMM

NICK MITCHELL
is the founder of personal training company Ultimate Performance (upfitness.co.uk). He has advised clients including professional bodybuilders, rugby league players, boxers and Premier League football coaches. Here he shares the expertise that has made him one of the worlds foremost body composition experts.

Q A

What body-fat percentage do I need to aim for to see my full six-pack?

The holy grail of body fat has always been considered to be 10%, although theres a huge amount of individual variance because of hormonal balance and muscular

development. Nutrition accounts for a good 80% of the battle when it comes to bringing out that elusive six-pack, so control your blood sugar by minimising your consumption of sugary, fast-acting carbs and eliminating junk food. High stress levels will also encourage fat storage around the abdomen. But even when you approach the sort of percentage that would show off a six-pack, poor abdominal development can make you look flat rather than ripped. Thats why doing direct abs work is so crucial. Six-packs can only be achieved by a disciplined approach that takes in all the important factors. Turn over for the best moves for hard abs menstness.co.uk/FEBRUARY FEBRUARY 2013/ 2013/137

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Abs workout
SUPERSET 1

(1a)

Barbell rollout

Sets 3 c Reps 8 c Tempo 5110 c Rest 0sec


TARGET MUSCLES

(1B)

Garhammer raise

Sets 3 c Reps 20-25 c Tempo 1010 c Rest 90sec


c Hang from a chin-up bar with your thighs parallel to the floor so there is tension in your abs. c Raise your knees while keeping your torso straight so you feel even more tension in your abs. TARGET MUSCLES

c Get on your knees with your arms extended and your hands holding a barbell with a shoulder-width grip. c Slowly roll the barbell away from your body, keeping your core braced throughout. c Once you have extended until your torso is parallel to the ground, contract your abs to pull the bar back towards your body and the start position.

Obliques Abs

c Lower back to the start position, maintaining that tension.

Abs

Illustrations Sudden Impact

138/FEBRUARY 2013/menstness.co.uk

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How to do this workout
c WARM UP

MUST DO MOVES
c TEMPO

Warm up with some crunches.

c SETS AND REPS

Perform exercises 1A and 1B as a superset without rest, then do the same with 2A and 2B.

Each move has a fournumber tempo at which it needs to be performed: lowering phase, pause, lift and pause at the top.

SUPERSET 2

(2A)

Standing cable crunch

Sets 3 c Reps 15 c Tempo 2011 c Rest 0sec


TARGET MUSCLES

(2B)

Incline plank with foot touch

Sets 3 c Reps 10 each side c Tempo 2010 c Rest 90sec


c With your feet on a raised platform or bench, hold your body in a straight line from head to heels with your elbows beneath your shoulders and head looking down. c Hold the position and, without letting your hips sag, lift one foot up and out to the side, then lower it to the floor. TARGET MUSCLES

c Stand facing a cable stack holding a double-rope handle attached to the high pulley. c Crunch your torso down while maintaining a slight bend in your knees. c Return to the start.

Upper abs Obliques

Abs

c Once youve touched the ground, return that leg to the start position, then repeat with your other leg.

Shoulders

Next month

For more great workouts to build every muscle group go to mensfitness.co.uk/links/mustdomoves

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KNOWLEDGE

Stayontrack
I want to get ripped. Where should I start? If you want to make big changes overnight youll be disappointed, because drastic changes to the way you look take time to achieve. There is some good news, though, because building a new body is easy if you set yourself a realistic but challenging target and lots of smaller, easier milestones that will lead to that bigger goal. This approach means youll be achieving what you want on a consistent basis, which will in turn keep you motivated and encourage you to keep pushing yourself harder. Whats the first step? You need the right mindset to ensure success, so carefully work out what it is you want to achieve and then set smaller weekly goals or targets. Then you need to start turning your bad habits into good ones, so sort out your nutrition, training and supplement regime so you are crystal clear about what needs to be done. How do I then stick to my plan? A training diary is a must. This will help you track the weights, sets and rep ranges youre achieving at each workout, and even how youre feeling every day. Not only will this encourage you to stay on course and let you know what you need to lift next time, it will also introduce a competitive element to your workout. By competing against yourself you should feel inspired to lift heavier weights at each workout. This is known as periodisation and is the key to getting fitter and stronger. A nutrition diary is an often overlooked but equally important step to take. You should also take photos and measurements as a record of your progress. Do I really need to take measurements and photos? Yes, both are really important. Measurements and photos will

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Keeping your New Year tness mission on target is easy if you approach it right, says trainer Adam Gethin

A training diary is a must to help YOUR you track the weights, sets and reps TRACKING PROGRESS youre achieving at each workout TICKER TAPE
tell you very quickly whether or not your diet and training programme are working. Just make sure you take both at the same time on the same day each week for consistency (see the box, right). Can't I just rely on the weight scales? No. This is a common mistake. Whatever your goal, weight gain or weight loss doesnt give a true indication of your progress. For instance, if you burn fat but build muscle the scales will tell you that youve put on weight, even though you can see you look significantly better with your shirt off. This is why weight measurement alone can often give a misleading review of your progress if taken in isolation. Any secret tips on how to stay on track? You dont have to keep pushing yourself constantly. If youre feeling fatigued or are not enjoying your training, take a step back and have a break. Overtraining is as bad as undertraining and its essential to enjoy the journey to fitness thats what maintains your motivation and determination to stick to your plan and achieve your goals. After a break, be sure to return to your training and nutrition diaries, and remember every tiny step will lead you to where you want to be.
Use a tape measure to record your measurements around the following sites: shoulders, arms (with biceps flexed), chest (over the nipples) and stomach (around your belly button). You can also measure your hips, thighs and calves if youd like a more complete picture of your progress. Remember to measure yourself at the same time on the same day each week for maximum consistency.

Adam Gethin is a personal trainer, body transformation expert and editor of monstersupplements.com

PICTURE PERFECT
Get someone to take shots of you from the front, back and side in the same room in the same light at the same time once a week. Pictures are a great way to accurately track how you look with your top off.

140/FEBRUARY 2013/menstness.co.uk

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Available at Bodybuilding Warehouse, Predator Nutrition, Monster Supplements, Muscle Finesse, Tropicana Fitness, leading gyms & participating retailers nationwide. For UK enquiries, contact Body Temple on 01782 281222. visit: www.gasparinutrition.co.uk GaspariUK Gaspari Nutrition UK

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12 MINUTE FAT LOSS

Torch fat in 12 minutes


A kettlebell can help to blast away your Christmas belly
sing kettlebells for a 12-minute blast will improve your cardio fitness and your strength endurance, according to a new study. In the research the subjects did swings for the entire workout, which will give you a good training benefit but can be a bit dull. To get the improvements and keep your mind engaged, weve enlisted kettlebell expert CJ Swaby (cjskettlebells.com) to create a quick bell circuit. This is an intermediate workout, says Swaby. For an advanced version, replace the clean and press with snatches. The workout covers all the major movement patterns: push, pull, squat, rotation. The exercise selection and workout protocol give you the benefits of ballistic movements, recruiting large muscle groups and increasing heart rate, says Swaby. Its an awesome total body workout. To increase the intensity and monitor your improvement, track how many reps per lift you do in the given time for each exercise. Aim to beat the amount of reps by 10-20% every second week. How it works Warm up, then do the four moves in order. Do as many reps as you can for 45 seconds and then take 15 seconds rest. For exercises 2 and 4, do one set with one arm, then one with the other. When youve completed one circuit, which should take six minutes, go back to the start and complete one more round.

Words Jon Lipsey Photography Tom Miles

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HOW TO DO IT c Bend at the hips to send the bell between your legs, then use your glutes to straighten up and swing the bell. The power should come from your lower body, so avoid using your arms to raise the weight. c When the weight is at the top of its arc, pass it to your other hand and repeat. SWABY SAYS c This move is great for challenging your sense of balance and handeye co-ordination, as well as recruiting large muscles while getting your heart rate up.

Hand-tohand swing

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HOW TO DO IT c Bend at the hips to send the bell between your legs, then use your glutes to straighten up and swing the bell. c As it swings up, pull your elbow back and slide your hand under the bell so it lands on the back of your wrist. c Press the weight above your head, making sure it doesnt go outside the line of your shoulder. c Do one set with one arm, then one set with the other. SWABY SAYS c This compound movement covers two fundamental movement patterns a pull and a push and recruits major muscle groups.

Clean and press

BA

AB

144/FEBRUARY 2013/menstness.co.uk

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Squat
HOW TO DO IT c Start with feet just wider than shoulder-width apart with your right foot turned out at 45 and the kettlebell above your head. c Bend at the waist to send your free arm down your right leg. c Continuing to look at the kettlebell, straighten up. Do one set, then switch sides and do another. SWABY SAYS c This strengthens your abs and back, and its great for shoulder stability. Its vital to do it with perfect form to avoid the risk of injury.

12 MINUTE FAT LOSS


Windmill

HOW TO DO IT

c Start with the kettlebell in the rack position, with your elbow tight in to your side. c Lower into a squat until your thighs are at least parallel to the floor, then press back up. c Make sure you keep your weight on your heels and midfoot, rather than your toes. SWABY SAYS c You need to work your legs. Solid pins are essential for most sports and for developing a balanced physique. Plus youll look good in shorts.

AB

AB
For loads more fat loss workouts go to mensfitness.co.uk/links/fatloss

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GYM TALK

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Pull-up
1 2 3 4 5

5 WAYS TO POWER UP YOUR

Perfect this move for a super-strong upper body


Start in a strong position before each pull, says strength coach Andy McKenzie (ironmacfitness.com). Lift your chest up and pull your shoulder blades down before each rep. This avoids hanging and straining your shoulder and elbow joints. Squeezing your glutes will stop you from swinging around as you perform each rep. This also creates tension in your whole body, helping you to maintain your form. Always using a straight bar will strain your elbow joints. Change things up by using gymnastics rings or different grip handles. Aiming to get just your chin above the bar will put the emphasis on your biceps. If you want a broad back, shift the emphasis by bringing your chest up to the bar. This will ensure maximum muscular contraction. If pull-ups are a weakness for you then on your last rep hold the position of failure for up to five seconds. The isometric hold will increase strength specific to that angle and over time you will get stronger and increase your reps.

GET YOUR CHIN OVER THE BAR TO TARGET YOUR BICEPS

#4

Nail that six-pack


Samuel Welsh Fitness model

MF s experts explain why hard abs do more than just look good and how to get them
Alan Holl Head of Fitness, Virgin Active We use our abs muscles every day for stabilisation, movement and strength. On top of that, if your abdominal body-fat levels are low enough to reveal your six-pack youll also have a reduced risk of illnesses such as diabetes from being overweight. TRX suspended crunches require the abs to contract and stabilise simultaneously. They can also be incorporated into an effective cardio workout to burn fat and strengthen the core muscles at the same time. Training them every session would help, just as it would in any muscular growth programme, but a six-pack is built from more than just abs-specific exercises. Heavy compound exercises will provide a good deal of stimulation too. Dan Jayes Cre8 Health & Fitness Strong abdominal muscles are vital for complex and heavy movements, not only for protecting the spine from injury but also for generating more power, helping you move faster, lift heavier and jump higher. Chin-ups, especially slow negative ones, require a lot of stabilising from the abs. Compound moves, such as chins, squats and presses, should take priority over isolation abs work. Dont let abs-specific moves interfere with more intense exercises such as squats and deadlifts. Once youre lean, you can do more isolation abs work to thicken and strengthen your stomach muscles.

Why is a sixpack beneficial, other than for looking good?

The muscles of the stomach are essential not only for movement and athletic performance but also for support and protection of the organs and backbone. A strong core allows more efficient force development through the body as a functional unit. The abs roll-out using a barbell. This provides an intense isometric workout and is easily manipulated for progression. Heavy compound moves such as squats and deadlifts are great too. Abs are like any other muscle: too much work and not enough rest will hamper development. That said, the deep-lying postural muscles are much more fatigue-resistant and so quite capable of four workouts a week.

Which moves provide the best abs workout?

Words Sam Rider

Should I be doing abs-specific moves every session?

For more expert advice on building an impressive six-pack go to mensfitness.co.uk/abs 146/FEBRUARY 2013/menstness.co.uk

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MF PROMOTION

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Make your workout more enjoyable with these great earphones


ecent research has shown that music can help improve your mental acuity when you train. It can also help you to train harder and longer by allowing you to concentrate on the rhythm of the workout rather than the difficulty of each individual exercise. So let us help you to make your workouts more effective and enjoyable with a pair of free clip-on earphones. These earphones sit over the ear, making them perfect for exercise and less likely to drop out mid-workout. Weve also thrown in a free water bottle. Durable, reusable and with a rubberised grip that will stand up to the thoughest workouts, these bottles are perfect for the gym. You can also get a super-absorbent microfibre towel for only 8.99. Microfibre towels pack down smaller than conventional towels and this one comes in a handy case, so it's easy to keep in your gym bag and use during an indoor or outdoor workout. Take advantage of this offer to get over 40% off the RRP.

Worth 9.99
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Visit www.moomamarket.co.uk/MENFITEP and pay by credit or debit card.

Your details
Name Address

MENFITEP

Complete this coupon and send it with a cheque or postal order for the correct amount (made payable to Mens Fitness Offer) to Mens Fitness Offer, PO Box 1196, Cheltenham GL50 9UQ For orders over 4.99 call our order line on 0845 130 7778 to pay by debit or credit card. Product
Words John doe Photography Jane doe

Code RRP Offer price Quantity Total 2411 9.99 2412 14.99 FREE 8.99
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Clip-on earphones and water bottle Large microfibre towel


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Core values
aving strong core muscles is a must theyre the link between your upper and lower body, and the transfer of power through them is vital when playing any sport. And theres more to training them than simply banging out crunches. Sit-ups and crunches alone wont strengthen your abs muscles, says personal trainer Sean Lerwill (seanlerwill.com). Instead, you need to test your core muscles with a variety of different exercises. Not only will this keep challenging them to get stronger for improved posture and athletic performance, but it will also keep your training fresh.

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Super glutes
HOW TO DO IT

CORE WORKOUT

Moves that strengthen your all-important core area

c Start flat on the floor with palms near your chest, keeping your core and glute muscles engaged at all times. c Move into the top position of a pressup, then walk your hands out 20cm in front of you. Then walk them back. c Maintaining form, alternately raise each leg off the floor without releasing the tension in both glutes. WHY DO IT c Most people have an imbalance in their core muscles, primarily due to being left- or right-side dominant, says Lerwill. By lifting your legs one at a time, the core muscles are forced to work unilaterally, giving them a different and much-needed challenge.

HOW TO DO IT

WHY DO IT c As long as the shoulders, hips and knees stay in line at all points during this exercise, the rollout forces the abs, lower back and core muscles to work together to stabilise the body and stop the lumbar spine from overextending, says Lerwill.

HOW TO DO IT

WHY DO IT c By raising your arm and leg, you create an imbalance which means the core muscles in particular the obliques are required to work even harder to maintain balance, says Lerwill. Furthermore, it works the hip abductors, aiding hip stability strength and improving core strength still further.

c Start by holding dumbbells directly beneath your shoulders with your arms straight. c Keeping your back straight and shoulders locked, slowly roll the dumbbells out in front of you, using your core to keep you from breaking form. c Roll them back to the start.

c Start in a side plank holding your body in a straight line, ensuring your hips dont drop. c Keeping your core tight, raise your arm and leg and hold the position for as long as you can.

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Words Sam Rider Photography Pete Webb Model Adrian James@WAthletic

Dumbbell rollout

Side plank star

CORE WORKOUT
Toes to bar
HOW TO DO IT c Start at the bottom of a wide-grip pull-up with your feet together. c Engage your core to raise your feet level with your hands, keeping your hips slightly forward and legs together throughout. c Lower them under control to avoid swinging. WHY DO IT c This is the toughest variation of a hanging leg raise and works all your abs muscles from beginning to end, says Lerwill. Keep your pelvis slightly tucked in so the lower abs are engaged and the lowering phase is done under control.

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Around the world
HOW TO DO IT c Hold a kettlebell in front of you with your arms straight. c Keeping your back straight and core braced, swing the kettlebell around your body, exchanging it from hand to hand in front and behind you. c Use your core to keep you steady. WHY DO IT c The weight of the kettlebell causes an imbalance to your centre of gravity, says Lerwill. This means your core and abs must work hard to resist swaying, keep the spine straight, stabilise the glutes and keep your hips in place.

Special thanks to Virgin Active Classic Health Club, 200 Aldersgate, London EC1A 4HD. For more information visit virginactive.co.uk or call 0845 270 9119.

Decline dumbbell crunch


HOW TO DO IT c Hold a dumbbell against your chest while lying on a decline bench. c Engage your core muscles to raise your torso, hold at the top, then slowly return to the start. WHY DO IT c As you sit up youre fighting gravity, even more so with an added weight, so your abs are required to work extra hard, says Lerwill. Keep your back straight and torso elongated, sitting up rather than curling in to accentuate the move.

For more workouts to train all your muscle groups go to mensfitness.co.uk/exercise 150/FEBRUARY 2013/menstness.co.uk

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MAINWORKOUT

BUILD POWER

ADD MUSCLE

BURN FAT

Words Joe Warner Photography Duncan Nicholls Model Mark Hughes@WAthletic

Build a brand new body


PARTONEGETSTRONGER

The rst workout of this three-part series will build a solid strength base
This 12=week training programme starts with a four-week strength-building phase, set out here, with heavy weights and low reps to fire up your muscles and central nervous system. The strength phase comes first because it is important that you build a solid base and prepare your muscles and central nervous system for the intensive muscle-building phase, available in the March issue of this magazine. Then the third and final fat-burning phase in the April issue will put the finishing touches to your brand new body.

he bad news is that building a better body doesnt happen overnight. The good news is that a well-structured training programme can get you the body you have always wanted quickly in just 12 weeks, in fact. But it requires a workout regime that constantly tests your muscles so they have the consistent stimulus they need to continue growing bigger and stronger, while your body burns up excess fat stores as fuel. The result is a bigger, stronger and leaner physique.

HOW TO DO THIS MONTHS WORKOUTS After a thorough warm-up, complete all the sets of exercise 1 sticking to the reps, rest and tempos detailed then move on to exercise 2 and so on. Use a weight for each move that allows you to complete all reps but no more. The four figures for the tempo guide refer to time in seconds taken to lower, pause, lift and pause again. An X means the phase is to be done explosively. Turn over for your first workout menstness.co.uk/FEBRUARY FEBRUARY 2013/153

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(workout_1_of_3)

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c Warm up with some empty-bar squats and bent-over rows, gradually increasing the weight to your work-set weight.

Workout 1/

(2)
c

Bent-over row

Sets 5 / Reps 5 / Tempo 20X0 / Rest 2-3min

c Start with a braced core and straight back with your shoulder blades retracted. c Bend your knees slightly and lean forward from the hips. Grip the bar with hands just wider than shoulder-width apart, letting it hang at knee level. c Pull the bar up to your lower sternum, retracting your shoulder blades to bring the bar to your chest, then lower slowly.

A B

(1)
c

Squat

A B

Sets 5 / Reps 5 / Tempo 20X0 / Rest 2-3min

c Rest the bar against the back of your shoulders not on your neck and hold the bar with an overhand grip slightly wider than your shoulders. Keep your elbows pointing down. c Your feet should be just wider than shoulder-width apart with your toes pointing outwards slightly. c Squat until your thighs are at least parallel to the floor. The deeper you can squat, the better. c Drive back up through your heels.

154/FEBRUARY /FEBRUARY 2013 2013/menstness.co.uk

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MAINWORKOUT

(3)
c

Chin-up

Sets 3 / Reps 6-8 / Tempo 3010 / Rest 2min

c Grab the bar with an underhand grip with your hands shoulder-width apart. c Start from a dead hang with your arms fully extended. c Pull yourself up by squeezing your lats together. c Once your chin is higher than your hands, lower yourself back to the start.

(4)
c

Crunch

Sets 4 / Reps 12 / Tempo 2010 / Rest 0sec

(3b)
c

c Lie flat on the floor with your knees bent. c Contract your abs to lift your shoulders and curl your chest towards your knees. c Pause at the top of the move, squeeze your abs, then lower slowly to the start.

c Hold your body in a straight line from head to heels with your c Grip parallel bars, keeping elbows beneath your shoulders and head looking down. your body upright. c Hold the position without letting your hips sag. c With your elbows pointing straight back, lower your body as far down as you can comfortably go without stressing your shoulders. c Keep your core braced and dont swing your legs for momentum. c Press back up powerfully but dont lock out your elbows at the top.

Sets 3 / Reps 6-8 / Tempo 3010 / Sets 4 / Time 30-45sec / Rest 60sec Rest 2min
c

Plank

(4)

Triceps dip

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(workout_2_of_3)

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c Warm up with some empty-bar bench presses and lat pull-downs, gradually increasing the weight to your work-set weight.

Workout 2/

(2)
c

Pull-up

Sets 5 / Reps 5 / Tempo 20X0 / Rest 2-3min

c Grab the bar with an overhand grip with your hands shoulder-width apart. c Start from a dead hang with your arms fully extended. c Pull yourself up by squeezing your lats together. c Once your chin is higher than your hands, pause briefly, then slowly lower yourself back to the start.

A B

(1)
c

Bench press

A B

Sets 5 / Reps 5 / Tempo 30X0 / Rest 2-3min

c Lie on the bench with your feet on the floor, directly underneath your knees. c Hold the bar with an overhand grip, hands shoulder-width apart. c Slowly lower the bar to your chest until your elbows are bent at 90 and the bar is almost touching the middle of chest or just over your nipples. c Drive your feet hard into the floor and push the bar back strongly to the start position.

156/FEBRUARY /FEBRUARY 2013 2013/menstness.co.uk

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MAINWORKOUT

(4)
c

Crunch

Sets 4 / Reps 12 / Tempo 2010 / Rest 0sec

(3b)
c c

c Lie flat on the floor with your knees bent. c Contract your abs to lift your shoulders and curl your chest towards your knees. c Pause at the top of the move, squeeze your abs, then lower slowly to the start.

elbows beneath your shoulders and head looking down. c Stand tall with a barbell c Hold the position without letting your hips sag. resting on the back of your shoulders. Point your elbows behind you to retract your shoulder blades and keep your back upright and core braced throughout.

Sets 3 / Reps 8 each side / Sets 4 / Time 30-45sec / Rest 60sec Tempo 20X0 / Hold your body in a straight line from head to heels with your Rest 2-3min
c

Plank

(3)

Barbell lunge

c Take a big step forward but keep your knee over your front foot and not beyond it. Lower until both knees are bent at 90 before pushing back off your front foot to return to the start position.

(4)
c

Barbell high pull

Sets 3 / Reps 8-10 / Tempo 2010 / Rest 2min

c Stand tall holding a barbell with an overhand grip slightly narrower than shoulder width. c Lean forward from the hips then stand back up, pulling the bar up explosively by leading with your elbows, which should remain pointing to the ceiling throughout. c Return the bar back to the start.

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MAINWORKOUT
(workout_3_of_3)

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c Warm up with some empty-bar deadlifts and shoulder presses, gradually increasing the weight to your work-set weight.

Workout 3/

(2)
c

Shoulder press

Sets 5 / Reps 5 / Tempo 3010 / Rest 2-3min

c With your feet shoulder-width apart, position a bar on your upper chest, gripping it with your hands just wider than shoulder-width apart. c Keep your chest upright and your core muscles braced. c Press the bar directly upwards until your arms are extended overhead. c During the lifting phase, keep your core braced and dont tilt your hips forward. c Lower the bar back to your chest and repeat.

(1)
c

Deadlift

A B

A B

Sets 5 / Reps 5 / Tempo 2010 / Rest 2-3min

c Squat down and take an alternate grip on the bar with your core braced, your shoulders retracted and over the bar, and your back flat. c Use your glutes to power the initial lift, pushing down through your heels. c Keep the bar close to your body. As it passes your knees, push your hips forward, then lower the weight back to the start position.

158/FEBRUARY /FEBRUARY 2013/ 2013 menstness.co.uk

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MAINWORKOUT

Workout 3

(4)
c

EZ-bar biceps curl

Sets 3 / Reps 12 / Tempo 2010 / Rest 2min

c Stand tall with your shoulders back and your feet close together, holding an EZ-bar with an underhand grip with hands just outside your hips. c Keeping your elbows tucked in to your sides, curl the bar up towards your chest, stopping just before your forearms reach vertical. c Lower back slowly to the start. c Avoid rocking back and forth to generate momentum, which takes the emphasis away from the biceps.

(3)
c

Front squat

A B

A B

Sets 3 / Reps 8 / Tempo 3010 / Rest 2min

c Rest the bar on the front of your shoulders, holding it with an underhand grip, keeping your elbows up and pointing forward and your feet shoulder-width apart. c Maintain a natural arch in your back and keep your core braced throughout the move. c Squat down until your thighs are at least parallel to the floor. The deeper you can squat, the better. c Drive back up through your heels.

160/FEBRUARY 2013/menstness.co.uk

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MF PROMOTION

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Make 2013 your fittest year ever by entering this competition
o support readers in achieving their ultimate new year body as we enter 2013, Fitness First are offering a lucky Mens Fitness reader the chance to win one years membership to their local Fitness First gym*. Fitness First has more than 80 clubs in the UK with over 200,000 members, so whether you prefer working out alone or in a group weve got it covered. With spacious gyms fully equipped with the latest equipment, expert personal trainers, an excellent range

of group exercise classes and use of the exclusive Fitness First Freestyle area, you will have all the support you need to achieve your goal, whatever that may be. All you have to do to be in with a chance of winning a whole years worth of fitness is answer this question. What is the workout area that is exclusive to Fitness First? A) Free weights area B) Freestyle area C) Free cycle area

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Visit tnessrst.co.uk/menstnessjan2013 to download your free pass, then give us a call on 0844 412 2664 to get booked in at the Fitness First of your choice then just head to your chosen club and start working out.

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MF PROMOTION

Charity Challenge
Great scenery, great cause, great challenge Three iconic mountains, 2,864m of ascent and descent, 35km of walking, 180 miles of driving and one great weekend in Wales! This will be a good test of your fitness and navigation skills as you raise money for prostate cancer research. Pen Y Fan Cadair Idris Snowdon Saturday 18th-Sunday 19th May Registration only 45

To add your challenge call Kathryn on 020 7907 6557

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Get t for a good cause

PCRC WELSH 3 PEAKS CHALLENGE

London to the National Memorial Arboretum or London to Paris Join us in 2013 on The Remembrance Ride from the Cenotaph, London to the National Memorial Arboretum, Staffordshire (11th-12th May 2013) or Pedal to Paris (5th-9th September 2013), arguably the finest charitable cycle ride from London to Paris.
3More info Visit www.britishlegion. org.uk/support-us/poppybike or call Madeleine Bowler on 020 3465 9169

THE ROYAL BRITISH LEGION BIKE RIDES 2013

3More info Call Paul on 07446 534436 or visit www.snowdon500.co.uk

Cycle from London to Amsterdam Get on your bike to help save young lives by cycling from London to Amsterdam for our CAPITAL to CAPITAL bike ride! Join the CHILDREN with CANCER UK team and cycle through stunning British countryside, historic towns and villages towards rural Holland, to finish in Amsterdam in May 2013.
3More info Please contact Yvonne on 020 7404 0808 or yvonne@ childrenwithcancer.org.uk or visit www.childrenwithcancer.org.uk

CAPITAL TO CAPITAL

ROYAL PARKS HALF MARATHON


Run the historic London parks to raise funds Whether you want to smash your personal best or attempt your first running event, the Royal Parks Half Marathon in London is the race for you. Go the distance on 6th October 2013 but hurry, places are limited! Registration is free and we will support you every step of the way.

3More info To sign up for your free info pack and running vest, email running@breakthrough.org.uk, visit breakthrough.org.uk/royalparks or call 08080 100 200

Three great rides for 2013 Experience our unique Moonriders series join hundreds of other cyclists on one of our great challenges. Take on the city to city ride from London to Cambridge 10th-11th May, tackle the iconic London to Brighton route on the 12th-13th July, or take on our Halloween spooky tour of London on the night of 25th-26th October! All in aid of a charity of your choice or ride for yourself.
3More info Please visit www.moonriders.co.uk, email info@moonriders.co.uk or call 020 7609 6695

MOONRIDERS

Trek the Peak District for a great cause A new challenge for 2013 the historic Trans Pennine Trail is a 100km route that links Manchester to Sheffield across the Peak District National Park. In June 2013, take your chance to take on the trail: walk, jog or run the full 100km or opt for the first 50km all in aid of a charity of your choice!

TRANS PENNINE CHALLENGE

3More info To sign up for the challenge visit www.transpenninechallenge.com, email info@transpenninechallenge.com or call 020 7609 6695

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BjrnBorg
The 11-time Grand Slam winner turned underwear mogul talks to MF about endurance, rivalries and why hed still do well today

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How did you first get into tennis? My father was a very good table tennis player and one day, when he won a local tournament, he got to choose between ten different prizes, one of which was a tennis racquet. I asked him to please choose it and so he did. After that, I never stopped playing tennis. What enabled you to be so dominant on court? I had a good combination of physical and mental strength. Tennis is a very mental sport. You need to be mentally strong in those defining moments. On top of that, I was in top physical condition. Did you do any extra training as well as playing tennis? I did a lot of cardio: running, interval training, skipping rope, but no gym training. It got me in really good shape. What was your favourite surface to play on and why? If you want to become number one in the world, you have to master all types of surface. When I was number one, the surface didnt matter and it still doesnt. I havent got a favourite, as long as the ball bounces. Whats the biggest difference between todays game and your era? Technology. The racquets and above all the strings are more advanced, which makes a big difference. Players can play harder. It does mean that players put their bodies through more stress though, which increases the risk of injury. How would players of your era fare against the top players of today? Its a completely different game today, but if my generation of players could start over with the technology available today, we would do very well. What was the greatest match of your career and why? The 1980 Wimbledon final against John McEnroe had it all. In my opinion it is the second best game in the history of Wimbledon only the Nadal-Federer final in 2008 was better. We had a long tiebreak, 18-16, which was a first for tennis. My generation of players started a new era and todays players have a lot to thank us for. We raised tennis to a whole new level. Your rivalry with McEnroe was legendary. Whats your relationship like with him today? We are good friends and we still meet, hang out, like and respect each other. I think it may be unique for two people who used to be rivals for the number one spot. Whats your biggest career regret? I dont regret anything. I gave and received 110% and theres nothing that I regret when it comes to what I did for tennis and for myself. Whats the best piece of advice youve ever been given? My old tennis coach, Lennart Bergelin, used to say that when things get hardest, push a bit more you always have something left. Bjrn Borg Sport, a new menswear line, is available exclusively from the Urban Sports room in Harrods for autumn/winter 2012. For more info visit bjornborg.com

LAST WORD

Words Ben Ince Photography Getty

My generation of players started a new era and todays players have a lot to thank us for. We raised tennis to a whole new level
170/FEBRUARY 2013/menstness.co.uk

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28 DAYS
GET LEAN IN
Swap fat for muscle with our 28-day plan
Whether youre returning to training after a two-week festive rest or youre picking up a training guide for the first time, this plan will kick-start your New Year fitness regime. Its been built using a system that takes your level of ability into account and you dont need any special kit to do it. Heres how it works.

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1 2 3

Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic

Training

You do four bodyweight circuits per week, clocking up as many reps as possible in the time allowed. This will help you torch fat.

Recovery

The good news is that you get three rest days a week. This is important because your body needs time to respond to the work youre doing.

Nutrition

At the back of this programme is a complete guide to eating for a better body. No fads. No diets. Just sound nutrition advice that works.

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Introduction

HAPPY
Put the excess of Xmas behind you and get into the best shape of your life

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Isnt it easier to add muscle with weights?
You might think that to make a big difference to the way you look, you need a complex training programme that requires fancy kit. Well, thats not true. Your body doesnt know whether or not youre using kit it just responds to the type and difficulty of a movement. So if your workouts cause muscular fatigue, youre challenging yourself sufficiently to promote both fat loss and muscle growth.

NEW YOU
There are a few unwanted things that the festive season guarantees. You will watch dismally unfunny Christmas special episodes of sitcoms. You will have an argument with a close relative. You will get socks. And you will exit the holidays a couple of kilos heavier than you were during the pre-mince pie period. The good news is that all of the above (apart from the relative) is easily remedied. You can go back to watching box sets of your favourite shows. You can exchange the socks. And you can follow this 28-day kit-free programme to burn the fat. First, lets answer a few key questions.
4/Get Lean In 28 Days

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IN 28 DAYS
I want to lose fat. Shouldnt I just go running?
No. Running isnt the best way to lose fat. Theres nothing wrong with intense interval training but long, steady-paced runs are inefficient and can also raise your levels of stress hormone, causing your body to hold on to fat. By doing resistance exercise you alter your body composition and gain muscle, which (unlike fat) is active tissue and that means you burn more calories even when youre at rest.

Im new to training. Will I be able to cope?


These workouts are designed to be accessible to beginners. You do as many reps as you can in the allotted time. If you can only do five press-ups in 40 seconds, thats fine. Just try to do at least one more the next week. If youre fatigued before the end of the set, rest briefly and try to squeeze out one more rep. Doing one final rep when youre tired will make a huge difference to your progress.

Ive been training for a while. Will this be too easy?


If you think that doing as many diamond press-ups (p19) as possible followed by as many one-leg squats (p20) as possible is too easy then you have Herculean strength levels. For the same reason that this plan is accessible to beginners, it will also pose a challenge to experienced exercisers. If you still find that youre sailing through it, you could always add ten seconds to each exercise.

What do I do when Ive finished the plan?


If youve completed the plan, you might like to reward yourself with something like a new pair of trainers. And you may also want to invest in the next issue of Mens Fitness. The main reason we say that is because the best way of making progress is to follow a structured and progressive plan. The absence of a good plan is the reason most people fail to see the results they want.

Doing one final rep when youre tired will make a huge difference to your progress
How to do the workouts When should you train?
Heres a guide to when you should work out

WEEKS 1-4
Circuits
Each workout is performed as a circuit, so you do one set of each of the exercises in order without resting. Using the principle of doing as many reps as possible in the given time means the plan will be a challenge whatever your level of fitness.

Suit yourself

Reps

Time

Each exercise should be performed for a set period of time. The time will gradually increase as the programme progresses.

Take minimal rest between exercises and follow the suggested rest periods between circuits.

Rest

Monday Workout A Tuesday Workout B Wednesday Rest Thursday Workout C Friday Rest Saturday Workout D Sunday Rest

You dont have to stick to the days weve suggested but, in order to give your body time to recover, try to avoid doing workouts on more than two consecutive days.

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WORKOUT

Its time to dig your training kit out of the bottom drawer and work up a sweat. The first workout in this plan will work your entire body, so you may want to prepare yourself for some muscle soreness tomorrow. It alternates between lower-body and upper-body exercises, which means you can work without stopping because while one muscle group is training, the other is recovering. This will also help to keep your heart rate high, which will have a positive impact on your cardiovascular fitness.

EXERCISE 1 Lunge

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Inverted shoulder press 5 Step-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank k

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

6/Get Lean In 28 Days

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IN 28 DAYS
1
Take a big step forwards and lower until your knees are bent at 90. Keep your torso upright and your knees in line with your toes. FORM TIP Make sure your step forwards is big enough. You dont want to take a short stride and force your knee in front of your toes.

Lunge

2
Press-up
Start with your body in a straight line and your hands below your shoulders with your arms straight. Bend your elbows to lower your chest to the floor, then press back up without letting your hips sag. FORM TIP Dont cheat by thrusting your head towards the floor. Make sure your chest brushes the floor each rep for maximum range of motion.

FIT TIP Dont sacrifice good form for more reps. Go all the way down at the bottom and all the way up at the top.

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WORKOUT

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FIT TIP Dont cheat yourself by doing half reps. If you cant get low in the squat, stretch your hamstrings and glutes.

3
With your fingers to your temples, bend your knees until your thighs are at least parallel to the floor. Keep your torso upright and your knees in line with your toes. FORM TIP If you cant wiggle your toes when youre at the bottom of the squat, your weight distribution is wrong its too far forwards.

Squat

4
Place your feet on a chair or box and your hands on the floor just in front of the chair. Form an inverted V with your body, then bend your elbows until your head nearly touches the floor. Then push back up. FORM TIP The straighter your legs, the greater the challenge to your shoulder muscles. The same goes for the distance your hands are from the box the closer they are, the bigger the training benefit.

Inverted shoulder press

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IN 28 DAYS
5
Step-up
Place one foot on the chair or box with your back upright and your arms by your sides. Push up with your leading leg, then step back down the way you came FORM TIP Avoid pushing yourself up with your trailing leg. The raised leg should be doing most of the work. FIT TIP For an extra challenge, you can bring the knee of your trailing leg up to hip height each time you step up.

6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and youre looking down. FORM TIP Aim to hold the position without letting your hips sag. If you drop your hips youll put excess pressure on your spine.

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WORKOUT

Still going? Good. Its the second workout that decides whether youre going to complete the plan or not. After this youll have started to form the exercise habit. Like the first workout, this uses the format of alternating between upper- and lower-body exercises. Most of the exercises are variations of the ones that you did in the first session, but a bit harder. A reverse lunge, for example, is about as challenging as a normal lunge on your strength levels, but it requires much more co-ordination and stability.

EXERCISE 1 Reverse lunge

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Decline press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Squat jump

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Dive-bomber omber press-up up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Side step-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Side plank lank

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

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IN 28 DAYS
1
Reverse lunge
Take a big step backwards and bend both knees until they are at 90. Push through your front foot to return to the start and repeat the move on the other side. FORM TIP The bottom position of a reverse lunge should look identical to the bottom position of a forwards lunge.

2
Get into a press-up position with your feet on a chair or box, your hands beneath your shoulders and your body in a straight line from head to heels. Lower your upper body, keeping your elbows pointing back, not out, until your nose almost touches the floor. Then push back up. FORM TIP Try to keep your elbows in at your sides while performing your reps. Dont allow them to flare out to the sides.

Decline press-up

FIT TIP Go higher for bigger benefits. The higher your feet are, the harder it is to complete each rep.

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WORKOUT

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3
Lower into a squat, then jump up explosively so your feet leave the ground. Land and absorb the impact, drop into the next squat and repeat the exercise. FORM TIP Youll get the best training benefit if you aim to jump as high as possible, but make sure you absorb the impact as you land.

Squat jump

4
Start in an inverted V position with your backside raised. Bend your arms to lower your head to the floor. Once your head has gone past your arms, raise your torso and lower your hips so they come near to but dont touch the floor. Reverse back to the start to complete one rep. FORM TIP The closer you can get your chest to the floor when you move through the exercise, the bigger the strength increase.

Dive-bomber press-up

FIT TIP Going back to the start can be the hardest part. Make every effort to reverse the movement for the full benefit.

12/Get Lean In 28 Days

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IN 28 DAYS
5
Side step-up
Stand side on to a chair or box with one foot raised so that your knee is bent at about 90. Push through your raised foot to straighten your leg. FORM TIP You should aim to make this a one-sided move by avoiding pushing off the floor with your trailing leg.

6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If you cant hold the top position, try raising then lowering yourself into position to work your side abs.

FIT TIP Protect your shoulder joint by making sure your elbow is directly below your shoulder.

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WORKOUT

Its a bit early for you to have made massive advances in your fitness levels, but that hasnt stopped us from stepping up the difficulty. Trust us in the long run youll be glad we did. The offset pressups force you to take most of your weight on one side, which makes them tougher than a conventional press-up. When doing the eccentric shoulder press its difficult enough to just get into position to start the move. Make sure you move any valuable family heirlooms out of the way before you attempt it.

EXERCISE 1 Sissy squat

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Offset press-up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 Split squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Eccentric shoulder press

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Step-up jump mp

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

14/Get Lean In 28 Days

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IN 28 DAYS
1
Sissy squat
From a standing position, place one foot behind and outside the line of your other foot. Bend both knees to feel a stretch in your glutes. FORM TIP Keeping your chest upright as you bend your knees will help activate, stretch and strengthen your glutes. FIT TIP The key to this move is stepping far enough to give yourself room to descend. If you cant, stretch your glutes.

2
Do a press-up but instead of lowering straight down, lean over to one side as you lower, then push back up to the start. Alternate sides each rep. FORM TIP You can make this move slightly easier by taking a wider foot position. Make it harder by putting your feet together.

Offset press-up

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WORKOUT

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3
Stand with one foot in front of the other, both feet pointing forwards. Keeping your body upright, bend at the knees until your back knee almost touches the floor and your front knee is directly over your front foot. Swap sides halfway through. FORM TIP This is a comparatively easy exercise, so make sure you go as deep as possible to derive a training benefit.

Split squat

4
Eccentric shoulder press
Walk your feet up a wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Reset and repeat the move, without pressing back up. FORM TIP If you cant lower yourself under control, start by getting into the position and doing a static hold.

FIT TIP Your aim is to get as close to the wall as possible but if youre new to this move, dont expect to do this straight away.

16/Get Lean In 28 Days

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IN 28 DAYS
5
Step-up and jump
Place one foot on a chair or box with your back upright and your arms by your sides. Push up explosively with your leading leg so you jump off the box and land on both feet. Swap sides with each rep. FORM TIP To protect your knees you need to make sure that you dont land with stiff legs.

6
Plank
Position yourself so that your feet are together and your body is straight from head to heels with your elbows underneath your shoulders and your head looking down Hold the position without letting your hips sag FORM TIP If this exercise becomes to easy, raise one foot off the floor to increase the instability and add an extra challenge to your core.

FIT TIP Use a mirror or a partner to make sure youre in the right position its all too easy to hold your hips too high.

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WORKOUT

When youre halfway through this workout, you might suspect that we dont want you to finish it. Well, we do, but it is a big step up in difficulty. Take your time and work steadily through them. If you go too fast too early, youll blow up half way through the session. If you cant get through it without taking short breaks, dont worry. Get your breath back and try to do at least one more rep (provided it is with perfect form) before the end of the time. Fatiguing is fine. Letting yourself off easy isnt.

EXERCISE 1 Lunge jump

WEEK 1 TIME
40sec

WEEK 2 TIME
45sec

WEEK 3 TIME
50sec

WEEK 4 TIME
55sec

REPS

REPS

REPS

REPS

2 Diamond ond press-up up

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

3 One-leg squat

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

4 Handstand shoulder press

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

5 Box jump

TIME
40sec

REPS

TIME
45sec

REPS

TIME
50sec

REPS

TIME
55sec

REPS

6 Plank k

TIME
40sec

REPS
n/a

TIME
45sec

REPS
n/a

TIME
50sec

REPS
n/a

TIME
55sec

REPS
n/a

18/Get Lean In 28 Days

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GET LEAN IN WorldMags.net

28 DAYS

1
Lunge jump
Start in the lower part of a lunge, then jump up explosively so your feet leave the ground. Swap legs in mid-air and land in a lunge with your opposite foot forward, then repeat. FORM TIP Make sure you descend all the way into the lunge so that your knees are bent at 90 before you jump up. FIT TIP This is a big test of balance and, by the end of the set, it also becomes a test of your lactic acid tolerance. Best of luck.

2
Hold your body in a straight line from head to heels and your thumbs and index fingers together to form a diamond, Lower your body, making sure you keep your elbows pointing back rather than to the sides. FORM TIP This is a difficult move so if you cant do many reps, you can elevate your hands to perform the move at an incline.

Diamond press-up

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WORKOUT

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IN 28 DAYS
FIT TIP If youre struggling to keep your non-working leg raised, your abs and core may need strengthening.

3
One-leg squat
Stand on one leg, then lower into a squat. Keep your torso upright, your spine neutral and your knees in line with your toes. FORM TIP You can perform this move with your free leg either behind or in front of your working leg. If you cant do either, hold on to something for support.

4
Handstand shoulder press
Walk your feet up the wall until your body is straight from head to heels and your arms are straight. Lower your body to the ground by bending your elbows. Push back to the start if you can to repeat the move. FORM TIP If you cant do a single rep, do eccentric (lowering) reps instead.

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LOSE WEIGHT SAVE POUNDS


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Spend over 50 and choose the free delivery option at checkout. We reserve the right to withdraw this promotion without further notice. Products should be used in conjunction with a healthy diet and training programme.

WORKOUT

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IN 28 DAYS

5
Box jump
Start with a box or chair in front of you. Lower into a quarter squat, then jump up onto the box. Step back down and repeat. FORM TIP Aim to land as softly as possible to minimise the impact on your knees.

FIT TIP You could probably have worked this out but the higher the box, the more difficult the exercise.

6
Side plank
Your body should be straight from head to heels with your elbow directly below your shoulder. FORM TIP If youre struggling to hold this position you can perform the move with your knees bent so your knee, rather than your foot, is in contact with the floor.

22/Get Lean In 28 Days

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THE NEW RULES OF NUTRITION


How to eat to get the body you want

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3 FOr 2

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OF NUTRITION

THE MF ANTI DIET PLAN


Follow our comprehensive healthy eating guide to ditch those Christmas kilos
news is that to get rid of this excess flab, you dont need to exist on a dodgy diet of nettle tea and grapefruit for the next fortnight. You just need some sensible advice about what to eat and what to avoid. Its dark and cold outside, the gyms closed, and the lure of stodgy puddings and Quality Street is strong. All this means that most of us emerge from the Christmas period a bit fatter than we were before. The good This guide gives you everything you need to return to your svelte self, and then carry on until youre looking better than ever before. To make it ultra-simple, weve split it up into the following four parts.

Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic

The basics of healthy eating p4


The principles that should underpin any good nutrition plan

Four-week fat-buster p6

Your meal-by-meal guide that will help you lose 2kg each week for a month

Keep it simple p8

If you dont want to follow a meal plan, use this straightforward system

What supp p12

Our expert guide will get you clued up on sports supplements

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HEALTHY EATING
Smart nutrition can make all the difference in building a lean body

THE BASICS OF

Whether you want to build muscle or lose fat, the process starts in the kitchen, not the gym. Eating properly will fuel your training sessions, help you feel alert and energised, provide the building blocks of muscle and keep your metabolism firing to burn body fat. Here are the seven straightforward rules you need to follow.

Drink lots of water


RULE 1 At least two litres a day will keep your body functioning perfectly. The most efficient nutritional tweak you can make to your diet is the easiest and cheapest of all. Dehydration will have an impact on your performance in the gym and the office research indicates that 5% dehydration can lead to a 30% drop in function and can affect the way your body stores fat and repairs muscle. Carry a water bottle around with you all day, sipping from it every few minutes.

Eat your greens


RULE 2 Every meal you eat should include colourful veg. Theres no such thing as too much veg, especially if youre talking about vegetables grown above ground theyre packed with vitamins, phytochemicals and fibre, and will fill you up without sending your calorie count soaring. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are ideal, though other dark, leafy greens like spinach are also excellent. Regardless of what else youre eating, your plate should be about half-full of vegetables at every meal. Fruit is also good for you, but its conducive to storing fat thanks to its high fructose content limit yourself to two or three pieces a day.

Pack in the protein


RULE 3 Include this musclebuilding staple at every meal. Protein is one of the most important components of the diet its crucial to building muscle, keeps you full, helps tissue repair and the immune system, and provides you with energy. So whats the right amount? Estimates range from one to four grams per kilo of bodyweight per day, but most nutritionists agree that two grams is the minimum for a hard-training athlete. Aim to eat a wide variety of protein foods to get the full range of muscle-building amino acids lean meat, fish, eggs and dairy produce are all excellent sources of protein, though lower-quality protein can also be found in nuts, seeds and beans. Include a fistsized portion at every meal.

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OF NUTRITION

Dont avoid fats


RULE 4 Instead of fearing all fats, pile up on the natural kind and avoid the processed ones. Although it might seem contradictory to eat fats when youre trying to lose fat, dietary fats are by no means all bad. The ones to avoid at all times are trans fats, while some studies suggest that saturated fat intake should be kept low. This means skipping cakes, biscuits and margarine and cutting back on red meats and cheese. The fats you need are monounsaturates and polyunsaturates, found in olive oil, nuts, seeds and oily fish. These include omega 3 and omega 6 fatty acids, which have been proven to aid strength and aerobic training, protect the body from injuries and help it recover from training wear and tear.

Free range is better


RULE 5 Happy, non-stressed animals are the tastiest and the best for your health. Whether youre worried about animal welfare or not, most experts agree that free-range meat and fish is better for your body. Free-range chickens have a more varied diet and get more exercise, allowing the development of more muscle, which tends to contain more zinc, amino acids, iron, selenium, phosphorus, zinc and vitamins A, B and K. Farmraised salmon have also been found to contain up to eight times the level of carcinogens as their wild brethren, while grass-fed beef tends to have much higher levels of conjugated linoleic acid and omega 3s than the kind fed on grain and beef tallow.

Eat at the right times


RULE 6 Fuel your workouts and keep your energy stores topped up. When youre training hard, you want to eat about an hour or two before your workouts, and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A perfect post-workout snack might be a bagel with cream cheese, or a tuna and pasta salad. For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down the proteins that you need for muscle rebuilding.

Stay natural
RULE 7 If in doubt, dont eat anything that a caveman wouldnt have had access to. This is the simplest rule when deciding what to eat: keep it natural. Processed foods biscuits, cakes, ready meals, fizzy drinks, crisps are mostly high in calories but low in essential nutrients, so they are poor at fuelling workouts and rebuilding muscle but good at making you fat and sapping your energy. Avoid things containing preservatives that you cant spell or ingredients you wouldnt keep in the kitchen. Eat things that will rot eventually, so that you know theyre fresh. As a general rule, if it grows in the ground or used to have a face, its fine; if it comes in a packet, be wary.

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Fat Loss Plan

This eating plan is based on natural, unprocessed foods and will help you shed loads of fat
Processed may be tasty and convenient, your body hasnt evolved to deal with it very well and it usually encourages fat storage. This meal plan, created by nutritionist Christine Bailey (advancenutrition.co.uk), replaces processed sugary foods and carbs with fresh fruit, nuts, seeds and animal proteins. The fats it contains are healthy unsaturated ones, while it also contains plenty of muscle-building amino acids. Follow this plan for a month while following the workouts in our Get Lean In 28 Days supplement and youll shed around 2kg of fat a week, helping you get the lean, muscular body you want.

FOUR WEEK FAT BUSTER

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To make

Lemon crab salad


contains fat-melting vitamin C and chromium, a mineral that helps insulin response, which reduces sugar cravings.

Mix 1 bag of mixed salad leaves, a sliced red onion, a handful of black olives, some cucumber slices, sugar snap peas and 1 grated carrot. Top with 125g of canned white crab meat and dress with lemon juice and olive oil.

Red onion

Carrots

are high in the soluble fibre calcium pectate. This fills you up and binds with acids in the body to reduce levels of LDL (bad) cholesterol.

Crab meat

is low in calories but rich in omega 3 fatty acids, which can reduce hunger pangs and help muscle growth.

have omega 3 fatty acids that trigger hungercurbing signals in your brain. They are also rich in vitamins A, C and E.

Olives

6/ The New Rules of Nutrition

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THE NEW RULES WorldMags.net

OF NUTRITION

42 fat-fighting meals that will help you build a lean physique


Monday
Breakfast
1 grapefruit. 2-egg omelette with an avocado, spinach and 2 chopped tomatoes.

Tuesday
Breakfast
150g sauted prawns with 6 sliced mushrooms and chopped red pepper. 150g fresh pineapple slices.

Wednesday
Breakfast
Bowl of blueberries and raspberries. 2 poached eggs with asparagus and 4 grilled mushrooms.

Thursday
Breakfast
Slices of melon with cashew nuts. 3 slices of lean roast beef with 2 baked tomatoes.

Friday
Breakfast
Bowl of cherries. 2 scrambled eggs with 5 asparagus spears.

Saturday
Breakfast
Bowl of blueberries and raspberries. 1 cold salmon fillet with panfried tomatoes and mushrooms.

Sunday
Breakfast
100g cooked prawns with green beans. 1 chopped apple and 2tbsp seeds.

Snack
1 banana.

Snack
Smoked salmon slices. Carrot and celery sticks.

Snack
Handful of seeds. 1 apple.

Snack
1 apple. Handful of raisins and almonds.

Snack
2 slices of ham, sliced cucumber and celery.

Snack
4 oatcakes with ham.

Snack
2 slices of ham and 2 tomatoes.

Lunch
150g grilled cod fillet with lemon juice and freshly ground black pepper. Green salad with lemon juice and 1tsp olive oil, 50g sugar snap peas, cucumber slices, a red pepper and 2tbsp black olives. Bowl of blueberries and melon.

Lunch
300ml Covent Garden Tomato & Basil soup. Cold pan-fried venison steak served with a bag of mixed salad leaves, red pepper, 2tbsp black olives, sliced cucumber, celery and 1 tomato. Slices of melon.

Lunch
300ml Covent Garden Scotch Broth soup. Grilled pork fillet with spinach salad (baby spinach, mixed lettuce leaves, red onion, red pepper, cucumber, celery). 1 satsuma.

Lunch
Leftover squash and turkey casserole. Large mixed salad.

Lunch
Grilled turkey breast with 1 baked sweet potato, salad leaves, cucumber, sugar snap peas, a red pepper, 2tbsp black olives and a red onion. Slices of fresh pineapple.

Lunch
Lemon crab salad (see recipe opposite). Slices of melon.

Lunch
150g cooked chicken breast with baby spinach, salad leaves, cucumber, avocado, 2 tomatoes, 1 red onion, lemon juice and olive oil. 30g almonds. 1 apple.

Snack
Handful of raisins and almonds. 1 pear.

Snack
2 oatcakes. Smoked salmon slices.

Dinner
300ml Covent Garden Tomato & Basil soup. Baked salmon fillet with lemon juice (cook an extra salmon fillet for Sat) served with 60g steamed carrots, 60g sugar snap peas, 60g green beans and 1 baked sweet potato.

Dinner
Saut 125g pork cut into strips with 1 onion and a bag of stir-fry vegetables, 1tbsp soy sauce and a little water. Serve with 2tsp toasted sesame seeds and 60g noodles (dry weight). 1 satsuma.

Snack
1 hard-boiled egg. Carrot sticks.

Snack
100g cooked prawns. Celery and carrot sticks.

Snack
3 cold lean beef slices. Carrot sticks.

Snack
1 hard-boiled egg. 2 oatcakes.

Snack
2 slices of ham. Carrot sticks.

Dinner
Bake 2 sliced turkey breasts with 1 cubed butternut squash, 1 red onion, 1 red pepper, 2 sweet potatoes, 400g canned chopped tomatoes, 300ml beef stock and dash of paprika for 45 minutes. Serve half with steamed broccoli and green beans (save other half for Fri lunch).

Dinner
Coat 1 turkey breast in juice and zest of 1 orange and 1tsp grated ginger. Grill for 15 minutes and serve with 1 baked sweet potato, 100g steamed broccoli and asparagus. 100g fresh raspberries with 2tbsp flaked almonds.

Dinner
Frittata made with 2 eggs, 3 new potatoes, spinach leaves and 1 red pepper. Steamed broccoli and carrots and salad.

Dinner
300ml Covent Garden Scotch Broth soup. Pan-fry 1 venison steak for 10 minutes, then add 1tbsp balsamic vinegar, 150ml beef stock and 50g pitted cherries. Cook until soft. Serve with 100g green beans, 100g carrots and 3 new potatoes.

Dinner
Stir-fry 1 sliced chicken breast, 1tbsp soy sauce, juice of 1 orange, 2 chopped spring onions, 1 sliced green pepper and 1 bag of stirfry veg. Serve with 2tbsp cashew nuts and 60g noodles (dry weight). Sliced fresh pineapple.

Snack
1 banana. Handful of cashew nuts.

Snack
2 oatcakes. Handful of almonds and raisins

Snack
1 banana. Handful of macadamia nuts.

Snack
30g macadamia nuts. Handful of raisins.

Snack
2 satsumas.

Snack
1 banana. Handful of macadamia nuts.

Snack
2 oatcakes. Smoked salmon slices.

Daily total
1,840 calories, 163g carbs, 130g

Daily total
1,713 calories, 147g carbs, 156g protein, 60g fat

Daily total
1,956 calories, 179g carbs, 130g protein, 87g fat

Daily total
1,841 calories, 201g carbs, 138g protein, 60g fat

Daily total
1,816 calories, 185g carbs, 120g protein, 71g fat

Daily total
1,827 calories, 172g carbs, 133g protein, 72g fat

Daily total
1,746 calories, 159g carbs, 140g protein, 66g fat

protein, 79g fat

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KEEP IT SIMPLE

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Its easy to create a healthy diet using this meal generator

Theres more than one way to eat healthy food and were giving you the choice. You could follow the straightforward four-week meal plan on p6-7 or you could make dietary decisions even easier by simply using this meal generator, which lets you eat foods you like while still staying healthy. Weve provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or veg with each meal or snack. Weve also highlighted foods you should avoid, which may not always be the ones you expect. Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones, and dont worry about counting calories or grams of macronutrients. This isnt a diet its just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so youll be less tempted by snacks, and itll also provide the nutrients needed to repair damaged muscles and therefore build muscle mass. Protein requires the body to use more calories for digestion than carbs do, so itll give your system a helpful fatburning nudge.

Dont avoid fat


Ditch the idea that eating fat makes you fat it simply isnt true. You need plenty of healthy monounsaturated fats the kind youll find in avocados and most nuts in your diet. Saturated fats arent as good for you but theres no need to avoid them entirely. The ones to skip are trans fats but youll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with as much veg as you like, particularly cruciferous and leafy green veg such as broccoli and spinach its almost impossible to eat too much, and all of these are full of important nutrients.

8/ The New Rules of Nutrition

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Breakfast
Eat these

OF NUTRITION

Have as much fruit, vegetables and protein as you like

Mushrooms

Tomatoes

Oats

Blueberries

Grapefruit

Grapes

Melon

Milk

Good-quality sausage

Strawberries

Eggs

Bacon

Natural yoghurt

Smoked salmon

Dont be tempted by these traditional breakfast staples Cereal Dried fruit Margarine Bagels Shop smoothies Muffins Fruit juice Bread Cereal bars Jam Croissants Yoghurt

Avoid these

Snacks

Beef jerky

Almonds

Cherries

Blackberries

Brazil nuts

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Lunch
Eat these
More protein and fresh veg will keep your fat loss on track

Sardines

Chicken

Beans

Mackerel

Beetroot

Hard cheese

Cottage cheese

Avocado
Processed foods are convenient but full of bad fats and salt Pasta salad Coleslaw Quiche Sandwich fillers Wraps Crackers Low-fat mayo Oat cakes Baked potatoes Baguettes Tinned soup Sandwiches

Avoid these

Salad leaves

Artichoke

Home-made soup

Tuna

Peppers

Ham

Snacks

Olives

Bananas

Pineapple

Greek yoghurt

Apples

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THE NEW RULES WorldMags.net

Dinner
Eat these

OF NUTRITION

Create a veg-heavy meal with a lean source of protein

Broccoli

Peas

Lamb

Cabbage

Butternut squash

Onions

Asparagus

Carrots

Cauliflower

Aubergine

White fish

Salmon

Beef

Leeks

Tempted by takeaway options and booze? Just say no Pasta Pies Takeaways Alcoholic drinks Ready meals Creamy curries Couscous Potatoes Risotto Rice Noodles Pizza

Avoid these

Peanut butter

Pumpkin seeds

Pistachios

Salsa

Green tea

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WHAT SUPP
Confused about what sports supplements to take? Use our guide to the key categories

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If you make every effort to eat the right things, its certainly possible to maintain a healthy diet through food alone, but sometimes supplements can help. If youre taking on a serious training programme or find yourself short of cooking time or both supplements are a simple and convenient way to get all the nutrients you need to build a strong, lean body. Buying supplements can be a baffling experience, though, since there are so many to choose from. Here weve boiled the many options down to the absolute essentials so you can be sure youre getting the fitness fundamentals.

Vitamin D
What The sun substitute Why Youre supposed to get vitamin D from the sun but thats a forlorn hope in Britain 20 minutes exposure provides all the vitamin D you need in summer but according to the National Institute of Health, its impossible to get enough in winter. Vitamin D deficiency is common and is linked to reduced strength and increased body fat, says strength coach Joe Lightfoot (jplightfoot.com). Its also associated with diseases such as diabetes and depression. Supplementing is cheap and easy. How Its available in tablet or oral spray form. Official government recommendations are low but experts suggest 3,000IU a day, which has been proved safe in multiple studies. Its fatsoluble, so take it with a meal.

Fish oil
What The wonder fluid Why Having omega 3 fats in your diet is important for your health and supplementation helps you to maintain a good ratio of omega 3 to omega 6 modern humans consume far too much omega 6, says Lightfoot. More specifically, studies have shown that fish oil supplementation results in decreased body fat and reduced inflammation. It has also been linked to an increase in levels of the happiness hormone serotonin, greater focus in training, lower stress and resistance to illnesses including Crohns disease and some cancers. How Take a spoonful with your meals. Most authorities recommend taking 1-4g a day, depending on how much oily fish you already eat.

Whey protein
What The muscle builder Why This is probably the most effective addition you can make to your nutrient regime and the simplest. Its essential that you replace muscle glycogen after your workout and the best way to do that is with a goodquality whey protein, says Fitness First trainer Thomas Eastham. But even someone who doesnt train should make sure theyre getting adequate protein in their diet or consider topping up. How Within 15 minutes of finishing your training, your cells are in serious need of nutrients, so you should be taking your post-workout shake before you stretch, says Eastham. Some nutritionists recommend a hit of protein before training or as soon as you wake up. Ideally youd get this from food but a shake is a reasonable option.

12/ The New Rules of Nutrition

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THE NEW RULES WorldMags.net

OF NUTRITION

Looking for supplements? Youll nd a great range at myprotein.com

Casein
What The bedtime protein Why Chances are youre already getting a fair amount of casein, as it makes up around 80% of cows milk. Casein is known as a slow protein, says personal trainer Sean McPhillips (supremetraining.co.uk). Its digested slowly, so it isnt ideal for straight after the gym when you want to get a hit of protein into your muscles instantly. The main benefit of casein over other proteins is its excellent amino acid profile its a great muscle-builder. How Simply have it in a shake, says McPhillips. You can mix it with milk or water but if youre using milk youll want a fair bit to thin it out. Because its a slow protein, its best taken before sleep to keep the muscle-building process going overnight.

Zinc
What The immunity mineral Why Zinc is necessary for your health and immune system. The main reason you should take zinc is that our bodies are unable to store it, says McPhillips. How The recommended daily allowance for adult males is 11mg and you should definitely take no more than 40mg a day, says McPhillips. Try to avoid taking it with coffee or foods that contain phytates, such as wholegrains, because these can block its absorption. For the greatest benefit, take it with a form of animal protein because this will promote absorption.

Magnesium
What The sleep mineral Why Every organ needs magnesium, especially the heart, muscles and kidneys, says McPhillips. If you skimp on this vital mineral you can experience anxiety, sleep problems and irritability. It also helps to maintain a normal heart rhythm, as well as aiding the bodys energy production. How Stick to the recommended maximum of 350mg per day, says McPhillips. Taking magnesium supplements on an empty stomach can lead to diarrhoea and an upset stomach, so its best to have a meal or snack first. Alternatively, its available in spray or bathmineral form some studies suggest its more easily absorbed through the skin.

Creatine
What The backup generator Why Your body metabolises creatine into ATP, which is used for every muscle movement, says McPhillips. Having adequate supplies is most important during heavy, high-intensity workouts to deliver the required energy to your muscles. In other words, it will let you lift harder for longer. How Take 2-10g after a workout to replenish lost stores, or split the dose and have half before your workout and the other half afterwards, says McPhillips. Theres some evidence that taking creatine with glucose can help your body store it more effectively, so having carbs in your postworkout shake will help. And drink plenty of water: creatine is hygroscopic, so it sucks H20 into your muscles and can leave you dehydrated.

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