Mens Fitness UK - May 2013-PFN

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Changedmen 44
On gct blg, cn gct |an - |arn frcmbcth
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Medel Bn KlrbyQWAth|tlc
Phetegrahy C|n Burrcws
Creem|ng 0anl|| Ogl|vl uslng Bcbbl Brcwn prcducts
Meregym, meresex 26
!ust nct at th sam tlm, OK7
Cerevalues 133
Carv a slx-pack wlth 1RX tralnlng
|cr mcre deta||s see p112 cr gc tc
mensf|tness.cc.uk/||nks/subscr|be
And get 5 |ssues cf the pr|nt cr d|g|ta| ed|t|cn
p|us a U5NU|t|mate CymPack free
5UB5CklB 70MEN'5 FITNE55 C0Vk
112 at yeurself lean
Wlth cn wk cf fat-dfatlng fccd
Pull|ngewer 142
Prfct thchln-upfcr blggr blcps
menstness.ce.ukMAY 20J35
eef|ngu 108
Pack cn musc| wlth ycur Sunday rcast
xress tra|n|ng 118
Musc| ln mlnuts wlth cur xprt tralnr
25 5tress defeated
Clv ycur ccrtlsc| |v|s a brak
62 Ceel custemers
1h mn rwrltlng th ru|s cf advntur
83 Takea runn|ng[um
and cthr skl||s, wlth Sbastln Pcucan
54 5urv|veandthr|ve
1st ycur kncw|dg cf dad|y sltutatlcns
127 est |nchest
1h cn|y pc nhancrs ycu nd
Contents
May20J3 |ssuJ54
|t|cn
!clncur c|ub p1B
2B-day nwbcdy p|an p153
1hnxt blgthlng p145
Packdandrady pB9
1hfuturcf advntur p62
You're on|y J2 wee|s away trom
becom|ng a wor|d t|tnessmode|
champ|on Yes, you Not the other
guy You l haven't gone mad l'mjust
te|||ng you what wou|d be poss|b|e,
|t you wanted |t to happen You see,
chang|ng your body shape doesn't
ta|e as |ong as you m|ght th|n|
We |nowth|s because one ot the
subjects |n our body transtormat|on spec|a|
went trombe|ng a b|t tubby to w|nn|ng a
phys|que compet|t|on |n just J2 wee|s ('Body
Ot Lv|dence', pJJ6l l|s secret Cons|stent
tra|n|ng, mon|tor|ng h|s carb |nta|e and
be|ng mot|vated by the prospect ot hav|ng
to pose on stage |n some sma|| pants
le |sn't the on|y |nsp|r|ng examp|e ot
what can be ach|eved |n a short space
ot t|me ln '|me lor Change' (p44l we
|oo| at rea|||te examp|es ot howyou
can get |n the best shape ot your ||te,
whatever your trame Whether or not you
choose to parade your newbody wh||e
sport|ng t|ny underwear |s up to you
1en Lpsey, dter
diter's letter
Trainer
ack en fitness-medel muscle
Must-dc chst mcvs Carv ycur ccr
wlth 1RX mcvs 1lps fcr transfcrmlng
ycurs|f Bccst ycur chln-up numbrs
UPC drl||s tc gt ycu Octagcn-rady
117
Fit List
The abs meve yeur werkeut needs
Bul|d a strcngr sk|tcn Sprlnt
away fat Ngctlat a rals 1raln
ycur way tc bttr sx Mastr th
bard Bul|d musc| wlth brakfast
13
xperts
The king ef lewer-bedy meves
|nsplrlng wcrds frcmA|x Zanardl
0ltch th junk fccd wlth Mlcha| Mcss
35
Features
Life-changing steries fremreal readers
1st ycur survlva| | 1h nxt
gnratlcn cf advnturrs Bul|dlng
th prfct bcdy - wlth maths
44
0ut There
Freerunning with 5ebastien Feucan
Carlng up wlth th bst backpacks fcr
any budgt MF hlts th hl||s wlth th
bst |cng-dlstanc wa|ks ln th UK
B3
at Fit
The reast that packs en muscle
1lm-savlng tuna sa|ad Mccd
nhancrs Ycur svn-day fat |css mnu
A|| ycu nd tc kncwabcut fastlng
101
6MAY 20J3menstness.ce.uk
Contents
May20J3 |ssuJ54
'FlRST FUR BLADES. BEST BUY AWARDED T FUSlM PRGLlDE PWER.
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BMAY 20J3menstness.ce.uk
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5AM, staff writer
What l've been u te later th|s year an
exped|t|on ot |njured m|||tary personne| w|||
brave temperatures ot 4SC to |ug 70|g
s|eds 20|ma day to reach the South lo|e
tor the char|ty Wa|||ng W|th he Wounded
l'|| be jo|n|ng them|n lce|and tor tra|n|ng but
t|rst l had to drag tyres around lyde lar|
at a preparatory boot camp l now|now
attempt|ng to do th|s at a spr|nt |s a qu|c|
way to t|ood your th|ghs w|th |act|c ac|d
NlCK, head ef digital centent
What l've been u te ra|n|ng smart|y
tor a marathon tor the t|rst t|me lather
than p|odd|ng tor d|stance, l've been
much more tocused on runn|ng at a
var|ety ot d|tterent tempos and on|y up
to the 3hr 30m|n l want to ach|eve |n
london on the th|rd Sunday |n Apr|| h|s
|s a|| |n an attempt to rep||cate the way
l'|| run dur|ng the actua| race, so that l
better my t|me trom|ast year's event
0N, editer
What l've been u te Lnter|ng my t|rst
O|ymp|c we|ght||tt|ng compet|t|on as part
ot eamCauser Cond|t|on|ng aga|nst a
s|de tromBethna| Creen We|ght||tt|ng
C|ub l we|ghed |n at 70|g and snatched
70|g betore m|ss|ng 7S|g because l
got a b|t exc|ted Not that you can te||
trommy tace |n th|s p|cture But l d|d
h|t 90|g |n the c|ean and jer|, and the
teamwon the head to head 3J
MN'5 Fl7N55 0nnls Pub|lshlng Ltd,
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1he paper used for this
magazine is produced
fromsustainab|e fibre,
manufactured by mi||s with
a va|id chain of custody.
0L, features editer
What l've been u te lunn|ng up wa||s
and |eap|ng smooth|y over daunt|ng
obstac|es No, l wasn't pretend|ng to
be a superhero but |earn|ng kong vau|ts
and t|ctacs w|th treerunn|ng guru
and star ot Ccsino Poyc|c Sebast|en
loucan he sport |sn't just tor
grandstand|ng teenagers and peop|e
w|th a death w|sh, a|though |t does
ta|e a b|t ot ag|||ty, as |t turns out
5ubscr|be tc Ml and get
f|ve |ssues cf the magaz|ne
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Pcr cvrsas subscrlptlcns
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Mn's Pltnss ls pub|lshd ln th UKand Rpub|lc cf |r|and by 0nnls Pub|lshlng Ltd and ls sc|d subjct tc th
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cf 1rad cr afflxd tc cr as part cf any pub|lcatlcn cr advrtlslng, |ltrary cr plctcrla| mattr whatscvr.
May20J3 |ssuJ54
The stah ef Men's FItness are always in the thick ef the actien
heMFers
Cct an |Pad7 7hen ycu can get the new
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Bigchill
|f Ranu|ph Plnns ca||s ycu 'srlcus|y tcugh', ycu must b dclng
scmthlng rlght cr scmthlng dmntd. Pcr Brltlsh advnturr
O||y Hlcks lt's a blt cf bcth. Aftr bccmlng th ycungst man
tc rcwth At|antlc sc|c at 23, h's ncwst hls slghts cn a
g|cba| clrcumnavlgatlcn, whlch lnc|uds navlgatlng Antarctlca
vla th frzlng Scuthrn Ocan. Hls tralnlng lnc|uds wk|y
dlps ln th Srpntln, but h a|sc taks frczn dlps |swhr
whn hls schdu| prmlts - as sn hr. Plnd cut mcr
abcut O||y and th nwbrd cf xtrm advnturr cn p62.
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The abs meve te
get yeu a cemlete
s|x-ack 14
D|scever the best
headhenes fer
every sert 16
Create a tasty
and healthy
club sandw|ch 18
5heuld yeu
exerc|se befere
breakfast7 25
Why werk|ng eut
makes wemen
sex|er 26
Y0Uk C0UN700WN70AFl77k LlF
A g|ass ot m||| |sn't the on|y way to ma|e your bones strong
0o|ng heavy bench presses, squats and dead||tts w||| he|p too
Bone |s ||v|ng t|ssue sc|ent|sts est|mate a s|e|eton |s
rebu||t as many as J2 t|mes over a ||tespan and you reach
pea| bonem|nera| dens|ty between 2S and 30 Atter th|s,
you |ose bone because ot a dec||ne |n testosterone and
other hormones, wh|ch puts you at r|s| ot severe|y
|owbonem|nera| dens|ty or osteoporos|s
lowever, a study at loyo|a Marymount Un|vers|ty
|n the US showed you can t|ght th|s w|th tra|n|ng
ln the s|xmonth study, men do|ng trad|t|ona|
strength tra|n|ng that |oaded the|r sp|ne w|th
heavy we|ghts trom67to 9Sot the|r onerep
max |ncreased bonem|nera| dens|ty by between
27and 77 So sh|tt heavy we|ght and you'||
pac| on musc|e and protect your bones
Beneu
Look after your bones w|th strength tra|n|ng
At |east
25%cf men w|||
suffer a fracture
because cf |cw
bcne dens|ty
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lt you can a|ready see the top th|rd ot
your s|xpac| but are strugg||ng to get
the cruc|a| bottompart to brea| through
|nto a tu|| comp|ement ot abs, th|s |s
the move tor you la|s|ng your body
to torman ups|dedown V recru|ts a||
the musc|es ot the abs p|us your deep
|y|ng core musc|es, wh||e stra|ghten|ng
your |egs w|thout a||ow|ng your teet
to touch the t|oor p|aces tens|on on
your ent|re core keep each rep s|ow
and contro||ed tor max|mumbenet|t
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5tart |n the ress-u
es|t|en w|th beth feet
rest|ng en a gymball.
Drawyeur feet |n
tewards yeur arms
and bend at the h|s
unt|l yeur bedy ferms
a V-shae, then
return te the start.
0YMBALL
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5ets 3
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I] yourc ccrrying c high
lcvcl o] body ]ct, youll
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cbs. Find out your body
]ct lcvcls ccllipcrs crc c
good low-cost wcy. Aim]or
body ]ct o] cround 0cnd,
combincd with c]]cctivc cbs
cxcrciscs, you should stcrt
to scc your hcrd-ccrncd
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Bccrs sugcr contcnt isnt
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lcvcls o] tcstostcronc cnd
rcducing your bodys cbility
to build musclc cnd burn ]ct.
A dict high in protcin cnd
vcgctcblcs will kccp you
]ccling ]ull so yourc lcss
likcly to sncck on ]ctty ]oods.
3 00N'T 5Tk55
Thc strcss hormonc cortisol
ccn lccd to cbdomincl ]ct.
But cccording to studics,
72o] pcoplc who cxcrcisc
on c work dcy mcncgc
thcir timc bcttcr cnd just 30
minutcs o] cxcrcisc lowcrs
cnxicty. So c quick cbs
workout will hclp you gct c
lccn stomcch cnd mckc you
morc c]]cctivc in thc o]]icc.
Absrulesennutritien
A slx-pack ls arnd ln th kltchn flrst and th gymsccnd
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Music te yeur ears
Boost your f|tness w|th the proven performance-enhanc|ng a|d of mus|c
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5teree 5erts
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Rcbust, scur and
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wcrkcut ln th wlghts
rccmand lts B|utccth
rang cf up tc J0m
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phcn cut cf harm's way.
amazen.ce.uk
5T F0R 1HF CYM 5T F0R CYCL|NC 5T F0R RUNN|NC
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twc wh|s whl| njcylng
strc scund transmlttd
thrcugh ycur chkbcns
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aftershekz.ce.uk
Ph|l|s Act|enF|t
5H6017/10
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p|ayback and 4CB cf muslc
stcrag lntc just 29g cf
stram|lnd klt. As w|| as
blng |lght lt's watrprccf tc
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nctlc lt's cn as ycu |lstn
tc a mctlvatlcna| p|ay|lst cr
catch up cn pcdcasts as ycu
c|cck up th |ngths. A|thcugh
ycu can cn|y shuff| thrcugh
ycur muslc, lt has a handy
sarch functlcn that p|ays a
rccgnlsab| samp| cf ach
track h|plng ycu qulck|y
flnd th scng ycu'r aftr.
seny.ce.uk
Ccnnect |t tc
ycur ccmputer
us|ng U5B tc
up|cad ycur
tcp tracks
7hree m|nutes
cf charge prcv|des
encugh [u|ce fcr
an hcur's mus|c
1BMAY 20J3menstness.ce.uk
Pcr mcr ha|thy ma|s that ar rady ln mlnuts gc tc mensfitness.ce.uk/links/tenminute
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minute
meal
n[cy|ng a c|ub sandw|ch
needn't requ|re a tr|p tc
Creggs. 7h|s hea|thy
rec|pe |nc|udes fresh|y
cccked ch|cken and
baccn fcr max|mum
f|avcur, but |t's st||| qu|ck and easy
encugh that ycu can make |t at hcme.
lNCk0lN75
chlckn brast / Jtbsp c|lv cl| /
2 rashrs |an baccn / 3 s|lcs
chunky whc|ma| brad /
avccadc, s|lcd / J tcmatc,
s|lcd / 25g |ttuc, chcppd /
Jtsp Crk ycghurt
70MAK
Buttrf|y th chlckn, brush
wlth c|lv cl| and grl|| undr a
mdlumhat fcr lght mlnuts
cr untl| ccckd thrcughcut,
turnlng ha|fway thrcugh.
Crl|| th baccn fcr flv tc
svn mlnuts, turnlng
ha|fway thrcugh.
Llght|y tcast th brad.
Assmb| th sandwlch tc
ycur prfrnc, spradlng th
Crk ycghurt cn th undrsld
cf th tcp s|lc cf brad.
Healthclub
Create a c|ass|c c|ub sandw|ch |n
m|nutes w|th our s|mp|e rec|pe
CRkY0CHURT
has tw|ce the muscle-
bu|ld|ng rete|n ef
standard lew-fat
yeghurt and [ust
half the carbs.
T0MAT0
centa|ns lenty ef
v|tam|n C, wh|ch hels
yeur bedy te fermstreng
tendens, l|gaments
and bene t|ssue.
AV0CAD0
|s acked w|th
mene- and
elyunsaturated
fats fer a
health|er heart.
CHlCkN
|s an excellent
seurce ef lean
rete|n and v|tam|n
3, wh|ch hels te
revent fat sterage.
Bac| pa|n has attected more than
ha|t ot the wor||ng Uk popu|at|on
|n the past year, torc|ng onet|tth
to ta|e t|me ott wor| as a resu|t
accord|ng to the |atest research, yet the
major|ty ot sutterers don't rea||se that
ettect|ve tra|n|ng can be a remedy
Strengthen|ng your bac| w|th heavy
dead||tts |s the best way to prevent th|s
common p||ght, research pub||shed
|n the Arcnivcs Cj Pnysicc| Mccicinc
Anc Pcncbi|itction tound Accord|ng to
the study, average musc|e act|v|ty ot
the |ower bac| musc|es was at 33
near max|ma| act|vat|on tromdo|ng
dead||tts w|th 70ot onerep max
Another study |oo||ng at tra|n|ng
on|y the abdom|na| musc|es to treat
bac| pa|n tound th|s to be |nettect|ve,
c|t|ng the |mportance ot tra|n|ng
the who|e body w|th
compound ||tts
Backinactien
1he best way to beat back pa|n |s w|th dead||fts
Back pa|n
acccunted fcr
34.4 m||||cn |cst
wcrk|ng days |n the
Uk |n 2011, mcre
than any cther
|||ness
J939
20J3
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0n the up
1a|k ycurs|f lntc a pay rls
wlth tlps frcmC|lv Rlch, authcr
cf Tc cs Book. Tc Art C]
Bcttcr Ncgotiction
Preare reerly
1h cutccm cf mcst ngctlatlcns
ls dtrmlnd bfcr ycu wa|k ln
th rccmand pcp| sklmp cn
prparatlcn a|| th tlm, sc dc ycur
hcmwcrk. Plnd cut abcut
ccmptltlv sa|arls ln ycur jcb
and th ha|th cf ycur ccmpany.
What ar ycur dmands, what's
ycur p|an B and what's th
mlnlmumycu'|| accpt7
Leek threugh the|r eyes
What cbjctlvs dcs th cthr
prscn (cr pcp|l lnvc|vd hav
fcr th mtlng7 0c thy nd
rspct cr rassuranc7 0a|s ar
dtrmlnd by th xchang cf
mctlcna| paymnts as much as
hagg|lng cvr surfac lssus such
as pay. Plnd cut what maks thm
tlck and appa| tc that.
5eund l|ke yeu mean |t
|f ycu scund hsltant cr uncrtaln,
th cthr prscn wl|| sk tc
lmpcs thlr cwn trms. '| want' cr
'| nd' ar bttr ways cf asklng fcr
scmthlng than 'Ccu|d | pcsslb|y
hav' cr 'Wcu|d lt b a|| rlght lf'
0cn't ngctlat wlth ycurs|f
bfcr ngctlatlng wlth thm.
Cet te the e|nt
B c|ar and ccncls. 1h
mcr ycu say, th mcr ycu'||
ccmprcmls. Bcdy |anguag ls
lmpcrtant tcc. Slt up and spak
flrm|y and authcrltatlv|y - w'r
schcc|d tc rspcnd tc authcrlty
frcmchl|dhccd. Rmmbr,
lf ycu ask fcr scmthlng, ycu
mlght just b rwardd.
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|ess t|me 0o|ng three |ntense 30m|nute wor|outs a wee|
|s just as ettect|ve as do|ng t|ve hour|ong sess|ons, a study
pub||shed |n the !ournc| Cj Pnysio|oqy shows h|s
ana|ysed 30m|nute spr|nt |nterva| sess|ons (30second
a||out spr|nts a|ternat|ng w|th 4m|nutes ot |ow|ntens|ty
cyc||ngl and h|gh|ntens|ty |nterva| sess|ons (JS to
60second bursts ot h|gh|ntens|ty cyc||ng a|ternat|ng w|th
two to tourm|nute |ow|ntens|ty |nterva|sl Both
|mproved the de||very ot |nsu||n and g|ucose to musc|es
and boosted the body's ab|||ty to burn tat lere are tour
other reasons why short, sharp sess|ons are so ettect|ve
TA
CAk
Brlng kn lnjurls tc a
stlcky nd wlth klnslc tap
'Many pecp|e have a strength
|mba|ance arcund the kneecap
wh|ch |eads tc |n[ury,' says
phys|c 5|mcn R|ce. 'Us|ng
k|nes|c tape can he|p address
th|s wh||e ycu strengthen the
musc|e.' Here's hcwtc app|y |t
- cnce |n p|ace, the tape shcu|d
|ast twc tc three days.
0
'|dntlfy th vastus mdla|ls
musc|. Ccntract ycur quads
and mark th musc| that
stands cut cn th lnsld frcnt
cf ycur thlgh wlth a pn.'
0
'Cut th ccrnrs cff th tap and
bnd ycur kn fu||y. P|ac 2-3cm
cf tap wlth nc strtch cvr th
musc|. Strtch th tap and |ay lt
cvr th rst cf th musc|. App|y
th |ast 2-3cmcf tap tc ycur |g
wlth nc strtch.'
O
'Rub th tap tc warmlt s|lght|y,
whlch h|ps lt stlck. Stralghtn ycur
|g - th tap shcu|d |cck wrlnk|d
and shcu|d gathr up th skln. |f lt
lsn't, ycu mlght nct hav had ycur
kn fu||y f|xd cr nct strtchd
th tap ncugh. |f sc, start agaln.'
Lessismere
Cet htter faster w|th short, |ntense sess|ons
!
|
8
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8
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|
Aftr 45 mlnuts
cf xrcls |v|s cf
tstcstrcn dp|t,
|lmltlng ycur bcdy's
abl|lty tc traln
ffctlv|y.
|
|
A
R
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|
Wcrklng at undr
70cf ycur max
hart rat causs
ycur bcdy tc burn
prctln fcr nrgy.
8
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8
Onc tstcstrcn
dlps th strss
hcrmcn ccrtlsc|
rlss, wlth th rsu|t
that ycur bcdy
stcrs mcr fat.
R
|8!
Shcrt rst prlcds cf
undr thr mlnuts
btwn xrclss
prcduc a gratr
pcst-xrcls fat-
burnlng ffct.
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Mcst pcp| ar paylng thrcugh th ncs tc kp
flt, ccughlng up cvr E20 pr gymvlslt, acccrdlng
tc a nwsurvy. 1h pc|| fcund th avrag
mcnth|y gymmmbrshlp ccsts E4J yt many
pcp| vlslt cn|y twlc a mcnth. |f ycu can flnd
th tlm tc traln
just thr tlms
a wk, nct cn|y
wl|| ycu flnd lt far
aslr tc achlv
ycur fltnss
gca|s, but cn
avrag ycur
gymvlslt wl||
ccst ycu a mr
E3.J5. 1hat's
pcckt chang.
Breakfast ef
chamiens7
5k||ng breakfast can make
yeu crave h|gh-caler|e feed later
|n the day - but |f yeu exerc|se
befere yeu break yeur evern|ght
fast, th|s |sn't the case. ln fact |t
can be benef|c|al fer these try|ng
te lese fat, accerd|ng te research
by Nerthumbr|a Un|vers|ty.
7H 5ClNC
One group ot part|c|pants ran
on a treadm||| atter brea|tast,
wh||e another ran w|thout hav|ng
eaten s|nce the n|ght betore
A|| were then g|ven a choco|ate
m|||sha|e recovery dr|n|
7H k5UL75
lesu|ts showed those who
had no brea|tast d|d not
consume add|t|ona| ca|or|es
or t|nd that the|r appet|te
|ncreased dur|ng the day
he group who exerc|sed |n
a tasted state burned 20
more tat on average than
those who had brea|tast
betore wor||ng out
lf yeu want te max|m|se the
muscle-bu|ld|ng etent|al ef
yeur early tra|n|ng sess|en yeu
sheuld eat a meal centa|n|ng
h|gh-qual|ty rete|n befere
exerc|s|ng, accerd|ng te a study
ubl|shed |n Medcne And
5cence In 5perts And xercse.
7H 5ClNC
Betore we|ght tra|n|ng subjects
were g|ven e|ther 2Sg ot whey
prote|n |n a s|ng|e dose or
the same amount spread out
|n sma||er doses, rep||cat|ng
the way you wou|d consume
prote|n troma mea|
7H k5UL75
Am|no ac|d |eve|s rema|ned
h|gher |n the second
group dur|ng the wor|out,
demonstrat|ng that a h|gh
prote|n mea| w||| re|ease am|no
ac|ds |nto your b|ood s|ow|y
so |eve|s are h|gh throughout
your wor|out h|s a|ds prote|n
synthes|s dur|ng and atter
exerc|se tor b|gger musc|es
Aprcte|n-
r|ch breakfast
needn't mean eggs
- try |ent|| scup,
ycghurt cr nuts
and seeds
A thlrd cf pcp| ln Brltaln dcn't tak
thlr fu|| hc|lday ntlt|mnt ach
yar, whlch mans thy'r mlsslng
cut cn ha|th bnflts, acccrdlng tc
nwrsarch. |n th study cn grcup
cf partlclpants wnt cn hc|lday fcr
twc wks whl| ancthr stayd at
hcm and ccntlnud thlr day jcbs.
1h hc|ldaymakrs shcwd bttr
ha|th and rpcrtd lmprcvd nrgy
|v|s and mccd, wlth th pcsltlv
ffcts ccntlnulng fcr at |ast twc
wks aftr rturnlng hcm.
leduc|ng |eve|s ot
the stress hormone
cort|so|, wh|ch
ma|es your body
store tat, he|ps
you get |ean
5Ik|55 MANA0|M|NI
lmprov|ng b|ood
pressure reduces
the r|s| ot heart
d|sease and |ets
you transport more
oxygen to musc|es
8|000 |k|550k|
-8%
-2%
Better s|eep
means b|gger
musc|es they are
repa|red and grow
stronger dur|ng
goodqua||ty s|eep
5|||| Q0A||IY
-I7%
-I4%
-29%
-7I%
M05CL k&k
A hc|lday can rlnvlgcrat ycu
fcr th cmc and th gym
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beforeoraftereat|ng7MFwe|ghsuptheev|dence
aftcr
brcakfast
bcforc
brcakfast
F0k MU5CL, XkCl5. F0k FA7 L055, XkCl5.
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LlF7lNC B00575 LlBl00
Wlght tralnlng wcn't
just bccst ycur |v|s cf
tstcstrcn - lt wl|| drlv
hrs up tcc, acccrdlng tc a
study ln th Intcrnctioncl
!ourncl C] Sport Nutrition &
Fxcrcisc Mctcbolism. 1h
musc|-bul|dlng, fat-burnlng
hcrmcn that gts ycu rlppd
ls a|sc rspcnslb| fcr sx
drlv ln mn and wcmn.
5WA7 7UkN5 Hk 0N
Wcrrld by th thcught cf
gttlng swaty tcgthr7
0cn't b. A whlff cf ycur
natura| scnt ls hr u|tlmat
aphrcdlslac. 1h sm||
cf a ccmpcund ca||d
andrcstadlncn fcund ln
ycur swat dramatlca||y
bccsts hr arcusa|,
acccrdlng tc a Unlvrslty
cf Ca|lfcrnla study.
XkCl5 MAN5 lN7lMACY
|ntns xrcls stlmu|ats
th r|as cf many f|gccd
chmlca|s lnc|udlng cxytccln,
whlch nccurags f|lngs
cf lntlmacy and trust,
acccrdlng tc a study frcm
th Unlvrslty cf Cap 1cwn
ln Scuth Afrlca. 1h upshct7
Wcrklng cut wlth ycur bttr
ha|f ls a ha|thy way tc brlng
back that |cvlng f|lng.
Love
Iruln
Why gett|ng your g|r| |nto the
we|ghts roommeans more
act|on for you |n the bedroom
Women are J69
more aroused after
a 20-m|nute card|o
sess|on, accord|ng
to a Un|vers|ty of
1exas study
Lxerc|s|ng as a
coup|e makes you 34
more ||ke|y to showup
for your workout, says
an |nd|ana Un|vers|ty
study
I
2
8
Face value
e geed te yeurself w|th these luxury shav|ng let|ens
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11.50 fer 50ml
During
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Creem
Fuca|yptus and
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Pcr bst rsu|ts
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5.95 fer 150ml
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24 fer 75ml
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Faceyeurfears
Motocross |egend, stunt r|der and nowNA5CARdr|ver.
desp|te the dangers he faces regu|ar|y, U5 daredev||
1rav|s Pastrana |sn't fear|ess - he's just we|| organ|sed
Plann|ng stunts can take years but when |t
comes to the po|nt ot no return and you tee|
someth|ng may go wrong, you're a|ready
comm|tted so |t's no |onger a matter ot tear
You've just got to ma|e sure |t's as sate as
poss|b|e lt's just a tas| No matter howbad |t
starts, you just ma|e |t end the best you can
Freestyle metecress |sn't [ust abeut ge|ng
fast. lt ta|es a |ot ot t|me |n terms ot p|ann|ng
and th|n||ng about what cou|d go wrong lt
you don't do that and someth|ng does go
wrong you can end up bro|en tor a |ong t|me
l've had ser|eus |n[ur|es and been |ncred|bly
lucky. When l was JS l separated my sp|ne
trommy pe|v|s Bas|ca||y my sp|na| cord
shattered through my pe|v|s and pretty
much went out my butt| l was the th|rd
person |nown to have suttered that |njury
and the other two were both para|ysed
Peele whe are truly fearless wen't surv|ve
leng eneugh te beceme geed at the|r sert.
You need to |nowwhat the tear |s worth
Some peop|e may be |n a car crash and never
dr|ve aga|n Others w||| say dr|v|ng |s worth
the r|s| to get to where you need to go he
r|s|s may be greater tor me but |t's worth |t
l cou|dn't |mag|ne wa||ng up one day and
say|ng l'mgo|ng to do a des| job because l'm
too scared to do someth|ng extraord|nary
lf l haven't r|dden |n a wh|le, everyth|ng
hurts. l get sh|n sp||nts and my abs tee| |||e
they've been r|pped apart Betore l go on tour,
such as w|th the N|tro C|rcus show, l'|| c||mb
to the top ot my roc|c||mb|ng wa|| and just
d|ve ott |nto a toamp|t l'mbas|ca||y g|v|ng
myse|t wh|p|ash and sp|na| compress|on
lt sounds |||e the dumbest th|ng ever but |n
the space ot a coup|e ot wee|s l'|| go trom
be|ng very sore to be|ng superdurab|e
Yeu need te be really exles|ve te ull eff
a backfl|. You need to pu|| a 220|b lJ00|g
b||e around wh||e your body |s go|ng |n the
oppos|te d|rect|on, and tor a Superman seat
grab you're pu|||ng your ent|re bodywe|ght
'Beferel geenteur,
l'll climbtethete
ef myreck-climbing
wall andjust dive
eff intea feamit'
bac| on to the b||e So core tra|n|ng |s
rea||y he|ptu| because |t |mproves ba|ance
and we'|| a|so do a |ot ot roc| c||mb|ng
Freestyle |s fun but fer metecress rac|ng
yeu have te be a true athlete. l've had a
persona| tra|ner s|nce my motocross days
just to |eep |n shape Lven the r|ders who
don't |oo| part|cu|ar|y t|t are very durab|e
l a|ways had pasta w|th tuna and a ||tt|e b|t
ot ragu the n|ght betore a b|g event lt's got
prote|n and carbs and |sn't too heavy so l
tee| good |n the morn|ng and tu|| ot energy
Metecress rac|ng was what l wanted te de
s|nce l was feur years eld every wa||ng
m|nute ot every day, that's what l tocused
on unt|| the age ot J4 when l started rac|ng
hen l got |nto treesty|e and got more and
more pass|onate about that l a|ways dreamt
ot represent|ng my country at the Motocross
ot Nat|ons, then at J6 l was se|ected tor
my country and we ended up w|nn|ng
lf yeu chase semeth|ng yeu really care
abeut, yeu'll be successful at |t. l was
very |uc|y my tam||y a||owed me to chase
my pass|ons when l was grow|ng up My
unc|es were ch|pp|ng |n tor gas money
and motorcyc|e parts just so l cou|d r|de l
may not have won a|| the champ|onsh|ps
|n motocross l cou|d have because ot
|njury trom|art|ng, cars and other stutt,
but l wou|dn't change |t tor the wor|d
Cett|ng te gr|s w|th NA5CAR |s a cha||enge
l've a|ways been a d|rt r|der and not as good
on the armac l'mrea||y exc|ted about th|s
But l'mnot a tormu|a one ||nd ot dr|ver l |||e
the treedomot be|ng ab|e to t|y around l do
better |n the worstcase scenar|os, whereas
those guys are |||e mach|nes lonest|y, l
don't have the des|re to be that pertect
0OOO
Thut wus when I
sepuruted my spnul
cerd jremmy pelvs.
I bled eut ever hulj
my bedy's bleed n
the jrst week und
hud te huve multple
bleed trunsjusens. I
wus n u wheelchur
jer jve menths. Even
then I wus thnkng, I
cun't wut te get eut
ej ths wheelchur
se I cun ge rde'.
0O00
Thut wus the lengest
duruten I've been eut,
wth un unkle njury. I
ddn't wulk jer ulmest
u yeur und ddn't
rde jer 18 menths.
I ceuldn't huve my
unkle belewmy heurt
jer u menth becuuse I
hud 40 jructures und
the decters sud j t
swelled t weuld shjt
the benes und juse thut
wuy. Yeu thnk, Dh,
t's enly un unkle - j
they cut ejj thut jeet
I'd stll be u decent
heght!' but t reully
wus u terrble njury.
0O00
Mest recently I hud u
sheulder njury thut
stepped me rdng jer
twe menths. It klls
me - uny njury thut
keeps yeu jremdeng
whut yeu leve s pretty
much the werst.
B05T00
1ravls Pastrana's
wcrst lnjurls
Fer mere infe visit challengetravis.
redbull.ce.uk. Pastrana stars in Ntre
Crcus: The Meve, available en 0V0
and Blu-ray frem25th March
THl5 M0NTH'5 5TAk
!csph
Ccrdcn-Lvltt
O Where yeu've seen
h|mStarrlng ln s|lck
b|cckbustrs Inccption
and Thc Dcrk Knight
Riscs and as a ycung
Bruc Wl||ls ln Loopcr.
H a|sc p|ays Ab's
scn Rcbrt ln Lincoln.
O Where yeu're ge|ng te see
h|m|n b|ack and whlt as
cccky gamb|r !chnny ln
Sin City fc||cw-up A Dcmc
To Kill For and bfd up
ln hls dlrctcrla| dbut Don
!ons Addiction, p|aylng a
pcrn-addlctd wcmanlsr.
O What else Havlng wcrkd
hard tc gt ln shap fcr
hls nwfl|m, h shcwd
cff hls physlqu and
danclng skl||s fcr a Mcgic
Mikc sklt cn |at-nlght
shcwScturdcy Night
Livc |ast Sptmbr.
Fl7N55
W
e
r
d
s
S
a
m
R
l
d
r
Ieseh Cerden-Lev|tt had
[ust e|ght weeks te get |n
shae fer PremumRush
lo||woodstar !oseph
Cordonlev|tt rodea
persona| our delrance
toget |n shapetor cyc||ng
mov|ePrcmiumPusn
l|d|ng
h|gh
A
dm|t |t: yeu're a b|t [ealeus ef Ieseh
Cerden-Lev|tt. lt deesn't seemthat leng
age he was lay|ng al|en man-ch|ld Temmy
|n 3rd Reck FremThe 5un - but wh|le yeu
were st|ll laugh|ng at h|s ha|rcut, he was
transferm|ng h|mself |nte ene ef Hellyweed's mest
|n-demand acters and a man yeur g|rlfr|end almest
certa|nly has a crush en. He's werked w|th everyene frem
Chr|steher Nelan te 5teven 5|elberg, layed atman's
s|dek|ck and a yeung ruce W|ll|s, and managed |t all
wh|le st|ll be|ng the darl|ng ef the |nd|e-mev|e c|rcu|t.
New32, he's bas|cally de|ng what he wants. He's acked
en the s|ze fer h|s et re[ect 0en 1en's Addcten, but f|rst
he get suer-f|t fer b|ke-ceur|er thr|ller PremumRush.
tormu|a', be|owl 'Atter r|d|ng a tewhours every day, |t
a|| hurts,' says Cordonlev|tt 'Your who|e body hurts'
'lt too| mass|ve amounts ot ded|cat|on on !oseph's
part,' says loya| 'ln three wee|s he was do|ng a
J20|mr|de w|th a 3,0003,S00tt l9JSJ,067m c||mb
hat's very |mpress|ve' o put |t |n perspect|ve, an
average our de lrance stage |s JS0|mto 200|m
w|th around 4,000mot ascent Brad|ey W|gg|n's
ye||owjersey |s sate tor now But |t Cordon
lev|tt were to tra|n tor |onger, who |nows
Crash ceurse
0ur|ng t||m|ng Cordonlev|tt had tour doub|es, |nc|ud|ng
Scott|sh tr|a|s cyc||st 0anny MacAs||||, pertorm|ng the
more dangerous and techn|ca| stunts but that d|dn't
mean the actor was wrapped |n cotton woo| 'l rea||y
beat h|mup,' says loya| 'But he was more than Ok w|th
|t even atter a pretty b|g crash when we were tra|n|ng
le was do|ng around 2S30mph l4043|mh on
grave| when both whee|s s||d out l th|n| he scraped up
pretty much every jo|nt poss|b|e l|s wr|st, e|bows, h|ps,
|nees h|s c|oth|ng was destroyed But he just made
sure noth|ng was bro|en, got up and t|n|shed the r|de'
'PrcmiumPusn was the hardest job l've done |n
terms ot phys|ca| energy and exert|on,' says Cordon
lev|tt 'l got rea||y t|t My heart and |ungs got |n such
good shape so l wou|dn't th|n| tw|ce about runn|ng
upsta|rs l just d|d another mov|e lDon !on's Acciction
where l was p|ay|ng a guy who's very concerned w|th
h|s appearance, so he goes to the gyma|| the t|me
lt changed my appearance more than th|s mov|e l
|oo|ed b|gger and more muscu|ar but l th|n| |n do|ng
PrcmiumPusn l was actua||y a |ot hea|th|er'
5lNNlN0 F0kM0LA
Nat Lcya| xp|alns hcwh turnd !csph Ccrdcn-Lvltt frcm
a cyc|lng ncvlc lntc nxd-gar spd dmcn ln just lght wks
0NTH BlK
'W usd a flxd-gar
blk fcr tchnlqu, but
tc gt up hls nduranc
h'd cyc| a standard
rcad blk flv tlms a
wk. W a|sc dld c|lmbs
and lntns lntrva|s
tc gt hls hart rat up.
On avrag h'd cyc|
fcr 60-B0kma day.'
lNTH 0YM
'Stabl|lty wcrk ls crltlca|
tc h|p ycu ccntrc| th
blk. !csph a|rady had
a strcng ccr but w
ccu|d lmprcv thls wlth
slng|-|g ba|anclng
drl||s and s|cwcrunchs
and back xtnslcns,
as w|| as shcu|dr
and armxrclss.'
lNTH KlTCHN
'1c malntaln hls tralnlng
h ndd tc at a |ct.
Pcr brakfast h'd hav
ggs cn tcast. Aftr
tralnlng w'd gc fcr
chlckn cr sa|mcn and
fcr dlnnr w'd mak
sur h backd cff th
ca|crls tc stay |an
and gt qua|lty s|p.'
'l needed te get in shae. We were
deing 12-heur sheets every day and
there was ne time te catch my breath'
5ec|al del|very
Cordonlev|tt p|ays tear|ess b||e messenger W||ee, who's
pursued through Manhattan by a d|rty cop A|though |t's a
stra|ghttorward prem|se, Cordonlev|tt's preparat|ons tor
the part were anyth|ng but s|mp|e o |earn the techn|ca|
|ntr|cac|es ot r|d|ng a t|xedgear b||e (they on|y have one
gear and you can't treewhee| on theml, not to ment|on
surv|ve the |ong shoots r|d|ng through NewYor| |n
b|az|ng heat, he needed to get |n some ser|ous pract|ce
'l needed to get |n good enough shape to be ab|e to do
th|s t||m,' says Cordonlev|tt 'We're do|ng J2hour shoots
every day and there's no t|me tor me to catch my breath'
So just e|ght wee|s ahead ot t||m|ng, the actor teamed up
w|th Nate loya|, a tormer pro tr|ath|ete and cyc||ng coach
Cet the message
'!oseph was |n good overa|| cond|t|on,' says loya|
(|oya|coach|ngcoml 'lor h|s ro|e |n lnccption he'd done
a |ot ot cab|e wor| to strengthen h|s core, wh|ch |s
cruc|a| tor r|d|ng a b||e, but h|s endurance and cyc||ng
techn|que meant |t was |||e start|ng tromscratch'
loya| started by ta||ng Cordonlev|tt on tourhour
r|des through the h|||s ot lA to bu||d h|s card|o S|mp|y put,
'we rode a b||e a|| day every day,' says Cordonlev|tt Atter
h|s bas|c endurance |mproved, loya| |ntroduced c||mb|ng
spr|nts and |ntense |nterva|s (see the box 'Sp|nn|ng
A-Llst Pltnss
Ieseph0erden-Levitt
PremumRush |s eut
newen lu-ray and DVD
Asuer-f|t Cerden-Lev|tt
and h|s ce-star Dan|a
Ram|rez |n PremumRush

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Whatever you need, our highly trained staff have the knowledge and experience to
uatch you to the bike you want, in the site you need. Ihat's why we're 8peciaIited.
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Registered charity in England and Wales (263710j and in Scotland (SC002327j. RH5332
London to Paris
4-8 September 2013
Join Team She|ter
on an epic 300-mile,
four-day journey to
the heart of Paris.
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home|ess or |iving in bad housing. You can he|p
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S|gn up now at she|ter.org.uk/b|kepar|s
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W
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M05CLE EXPERT p36
||c|e|
|oss
N0TRITIDNEXPERT p38
/|ex
nrJ|
C0E5T EXPERT p40
WHY Y0U5H0UL0
Ll57N70HlM
He s the werld's
leudng uutherty
en strength und
cendtenng und
hus truned
Dlympuns n
12 sperts.
WHY Y0U5H0UL0
Ll57N70HlM
He wen the Pultzer
Prze jer hs
nvestgutens nte
jeed sujety und s the
uuther ej 5alt 5ugar
Fat: Hew7he Feed
Ciants Heeked Us.
'lf yeu're
met|vated enly by
amb|t|en, yeu'll get
fed u aleng the way.
Yeu have te be meved
by ass|en, etherw|se
|t |s werthless
start|ng'
e best adv|ce tromthe b|ggest names |n ntness
s
|n
PERT p36
0UL0
M
ld's
erty
nd
und j
WHY Y0U5H0UL0
Ll57N70HlM
Ajter lesng hs legs
n u meter rucng
uccdent n 2001, he
turned te hundcyclng
und wen twe geld
meduls ut the 2012
Purulympcs n Lenden.
P
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Pcr mcr musc|-bul|dlng advlc frcmChar|s Pc|lquln gc tc mensfitness.ce.uk/links/eliquin
Musc|e
'Never be
afrald te
squat all the
waydewn'
Thek|ngefl|fts
1he squat |s one of the best exerc|ses
for everyone, whether you're tra|n|ng
for strength, power, body compos|t|on,
marathon runn|ng or just to stay |n shape. Whatever
your goa|, here's what you need to know.
Ce lew
Never be atra|d to squat a|| the way down A common
m|sconcept|on |s that when your th|ghs go be|owpara||e|
to the t|oor |t's bad tor your |nees Ba|oney h|s bogus
'ru|e' comes |n part tromthe |dea that |t's bad tor the
|nees to trave| torwards over the toes 0|d you rea||se
your |nees do th|s every t|me you go up and down
sta|rs 0o|ng tu||rangeotmot|on squats can |mprove
strength, power, hypertrophy, tunct|ona| mob|||ty and
|nee jo|nt strength, wh|ch w||| sateguard aga|nst |njury
F|x yeur VM0
he vastus med|a||s ob||que (VMOl |s the on|y one ot
the tour quadr|ceps musc|es to cross the |nee and,
as such, |t p|ays a s|gn|t|cant ro|e |n |nee stab|||ty A
wea| VMOrenders any bac| squat tra|n|ng |nettect|ve
by attect|ng |nee a||gnment and puts you at r|s| ot
|njury he oneandonequarter squat |s a great way
to correct wea|ness |n the VMO lere's howto do |t
squat tor a t|vesecond count unt|| you h|t the bottom
pos|t|on, come up a quarter ot the way at a s|owand
de||berate pace, go bac| down a|| the way under contro|
unt|| your hamstr|ngs cover your ca|ves, then come up
unt|| your |nees are short ot |oc|out hat's one rep
e balanced
Lnsure better squatt|ng by ach|ev|ng structura| ba|ance
between your quads and hamstr|ngs he most pract|ca|
way to determ|ne structura| ba|ance between these two
cruc|a| musc|es |s to compare your onerep max (JlMl
tor the tront squat to your JlMtor the bac| squat lt your
trontsquat we|ght |s |ess than 3Sot your bac| squat,
you have an |mba|ance Wor| on th|s to ensure you get
stronger and taster and can ||tt more sate|y
5hake th|ngs u
lt you're strugg||ng to |ncrease your onerep max
or ta|||ng to add musc|e mass on your |egs, you can
overcome a p|ateau by do|ng more squat var|at|ons
lront squats are the obv|ous t|rst examp|e, because
a heavy tu||range tront squat |s exce||ent tor
tra|n|ng vert|ca| acce|erat|on and |t's an |dea| way to
act|vate the abdom|na|s, quads and |ower bac| lront
squats |eep you honest |t you're ||tt|ng a heavy |oad
because |t you cheat you'|| probab|y drop the bar or
get |njured lront squats a|so requ|re t|ex|b|||ty |n the
h|p, an||e, wr|st and shou|der jo|nts, so do|ng them
g|ves you an |ncent|ve to wor| on range ot mot|on,
and the armpos|t|on m|m|cs the catch pos|t|on ot
the c|ean A|| th|s pract|ce w||| ma|e you better at
||tt|ng heav|er when you return to bac| squats
5ert yeur shees
lt you are ser|ous about gett|ng better at squatt|ng,
|t's worth |nvest|ng |n a pa|r ot we|ght||tt|ng shoes ln
add|t|on to be|ng r|g|d to g|ve you a so||d p|attormtor
squatt|ng, these shoes have an e|evated hee|, usua||y
about 2Scmth|c| h|s hee| enab|es your sh|ns to |nc||ne
torwards turther so your bac| can ma|nta|n a more
upr|ght pos|t|on dur|ng the squat h|s ettect |s espec|a||y
va|uab|e tor those w|th t|ght ca|ves, because they wou|d
have to |ean torwards excess|ve|y when squatt|ng to
compensate he r|g|d des|gn ot the shoe a|so he|ps
a||gn the bones ot the an||e and toot so |t's eas|er to |eep
the |nees |n the proper a||gnment when squatt|ng
Cct cdvicc, ]ind c coursc cnd buy
supplcmcnts ct chcrlcspoliquin.com
0eyeuknewsquat7
Cet mere eut ej every rep wth perject jerm
0
5tcnu tc with ycur jeet
hip-wiuth cpcrt, with the
bcrbe ccueu cn the bcck
cj ycur shcuuers - nct cn
ycur neck - cnu heu with
c wiue cverhcnu grip.
0
Keeping ycur ccre brcceu
cnu c ncturc crch in
ycur bcck, benu ycur
knees cnu cwer cs jcr
cs ycu ccn, ccntrcing
the weight ct c times.
O
Drive ycur hees intc the
jccr tc initicte the return
phcse. Push ycur knees
cut tc the siue - never
inwcrus - tc return tc c
juy stcnuing pcsiticn.
Maksquatsthfcundatlcncf ycur tralnlngprcgramm
tcgt blggr, strcngr and|anr, saysCharlesPel|qu|n
2013 0aruiu Lld. or ils subsidiaries
1oday's Record is
Iomorrow's moIivaIioh
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1c Iearn mcre, visit garmin.cc.uklfcrerunner
|oreruuuer 610 Special Ediliou
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus
P
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|
Nutr|t|on
On MF wrltr wnt a mcnth wlthcut sugar. Plnd cut hcwh gct cn at mensfitness.ce.uk/links/nesugar
Pood compan|es
are hooked on
sa|t, sugar and
fat. 0oes that sound odd7
|t shou|dn't. |t's a|| part of a
re|ent|ess dr|ve to produce the
most a||ur|ng food for the |owest
poss|b|e cost - wh|ch |eads the
|ndustry back to these three
|ngred|ents aga|n and aga|n.
5ugar not on|y sweetens, |t
rep|aces more cost|y |ngred|ents
- such as tomatoes |n ketchup
- to add bu|k and texture. Pat
can st|mu|ate overeat|ng and
|mprove what's known as
'mouthfee|'. And sa|t, wh|ch |s
bare|y more expens|ve than
water, has m|racu|ous powers
when |t comes to boost|ng the
appea| of processed food.
k|ckthe[unk-feedhab|t
Tfccdlndustrylsdtrmlndtchcckycucnsa|t, sugar andfat. Pcrtunat|y,
Pu|ltzr-prlzwlnnlngauthcr M|chael Messkncwshcwycucanbat thaddlctlcn
Taste matters
a|e sugar he t|rst th|ng to
rea||se |s that our bod|es are
hardw|red to |ove sweet tastes
here are spec|a| receptors tor
sweetness |n every one ot the
mouth's ten thousand taste
buds, and they're a|| hoo|ed up
to the bra|n's p|easure zones
lat turns ||st|ess ch|ps |nto
crunchy marve|s, parched bread
|nto s|||y |oaves, and a||ows
processed toods to s|t on the
she|ves tor months lt can
mas| t|avours or convey ta|se
ones, and |t's present |n a |ot ot
toods you m|ght eat Sn|c|ers
or M&Ms and th|n| 'Aha,
carbohydrates,' but 30 to S0
ot the|r ca|or|es come tromtat
And t|na||y, there's a|most
no processed tood that doesn't
de||ver huge doses ot sa|t lt
g|ves taste appea| to everyth|ng
trombacon to sa|ad dress|ng
ad sc|ence
What's even more surpr|s|ng,
though, |s howconcerted th|s
ettort |s he tood compan|es'
sc|ent|sts are wor||ng to come
up w|th the pertect tormu|a
tor a crave|nduc|ng, b||sstu||y
add|ct|ve tood And that's as|de
troma|| the pac|ag|ng and
mar|et|ng that can too| even
smart shoppers Lven seem|ng|y
hea|thy|oo||ng |tems can be
|oaded w|th sa|t, sugar and tat
As a shopper, |t's v|ta| to be
aware ot the subt|e tr|c|s be|ng
used such as the p|acement
ot prot|tab|e but unwho|esome
toods at eye |eve|, w|th hea|th|er
stap|es on the |owest she|t and
the tresh tru|t and veg ott to the
s|des But there's noth|ng subt|e
about the products hey're
des|gned to be appea||ng
Pewer tr|e
he good news |s that |t's not
d|tt|cu|t to wean yourse|t ott
the unho|y tr|n|ty lt's tar eas|er
tor us to stop us|ng sa|t than
|t |s tor the tood compan|es,
wh|ch are hope|ess|y hoo|ed
on |t as a cheap |ngred|ent
!ust |now|ng what to |oo| tor
|s empower|ng You can wa||
through the shop and, wh||e the
gaudy pac|ag|ng and empty
prom|ses are st||| d|stract|ng,
you can see the products tor
'5alt ls barelymere expenslve than water and has mlraculeus

pewers when lt cemes te beestlng the appeal ef precessed feed'
what they are lt a|ways pays
to go |n w|th a ||st because
the producers and reta||ers
have teamed up to provo|e
spontaneous dec|s|ons, putt|ng
the most tempt|ng products |n
the hottest spots, such as a|s|e
ends and near the t|||s leach
h|gh and |owtor the hea|th|er
opt|ons, and watch out tor the
t|ny serv|ng s|zes |n the nutr|t|on
tacts box, wh|ch |et compan|es
c|a|mthey're serv|ng up sma||er
|oads ot sa|t, sugar and tat Cut
out everyth|ng except tresh tood
tor just s|x wee|s and atter that
you'|| t|nd a|most everyth|ng
e|se |n the supermar|et |s too
sa|ty, too sweet or too tatty
he |ndustry may have sa|t,
sugar and tat on the|r s|de, but
we have the power to ma|e
cho|ces We dec|de what to buy
We dec|de howmuch to eat
5ct 5ugcr lct: HcwThe lccu
Cicnts Hcckeu Us by M|chae|
Mcss |s cut ncw, pr|ced 20
Threestrikes
It's surprsngly eusy te exceed the recemmended lmts
0
500Ak
900 A0AY
330m Trcpiccnc (33g),
400g Heinz Becns (21g),
Krispy Kreme Chccccte
5prinkes (40g)
0
FAT
700 k 0AY
50g pecnut butter
(25g), qucrter pcunuer
with jries (41g), twc
Mcrycnu ccckies (6g)
O
5ALT
60 k 0AY
Pizzc xpress
Americcn Hct (9g)
P
h
e
t
e
g
r
a
h
y
C
e
t
t
y
Mot|vat|on
At the London Para|ymp|cs
former formu|a one dr|ver A|ex
Zanard| won two go|d meda|s
for handcyc||ng, JJ years after |os|ng h|s |egs
|n a rac|ng crash. Here the ebu|||ent |ta||an
revea|s howfo||ow|ng your pass|on can
br|ng you success and happ|ness.
Fellewyeurass|en
0slr, ccmmltmnt, hardwcrkand|ucka|| p|aythlr part lf ycu'rtcachlv
succsslnycur chcsnndavcur, saysPara|ymplcgc|dmda||lst AlexZanard|
All th|ngs are ess|ble
w|th hard werk
Lveryth|ng |s ava||ab|e to us wh||e we ||ve
th|s journey ca||ed ||te l've a|ways been very
cur|ous Crow|ng up |n Bo|ogna l had a |ot ot
w|shes and dreams but when l t|rst sat |n a
go|art that became my ||te's pass|on l was
|uc||er than a |ot ot other peop|e who have
been more ta|ented but l've a|ways wor|ed
hard to ma|e the most ot my opportun|t|es l
d|d th|s natura||y because |t was my pass|on
F|nd what makes yeu hay
You have to be honest w|th yourse|t when
you set an object|ve ls |t rea||y someth|ng
you want or someth|ng you envy |n others
lt you see lew|s lam||ton w|nn|ng races
and want to be |||e h|m, earn|ng |ots ot
money w|th h|s beaut|tu| g|r|tr|end and
pr|vate jet, |t you're moved on|y by amb|t|on
you'|| get ted up a|ong the way But |t your
|nterest |s |n steer|ng the whee|, |n push|ng
the peda|s and enjoy|ng the sensat|on ot
dr|v|ng a rac|ng car and you're pass|onate
tor that, you're probab|y go|ng to a|so
enjoy a|| the added va|ues that come w|th
that You have to be moved by pass|on,
otherw|se |t |s worth|ess start|ng
Yeu can enly lay yeur art
lt's a bas|c pr|nc|p|e that app||es to everyth|ng
|n ||te You can on|y contro| what's |n your
hands A|ong the way you m|ght get |uc|y
and t|nd success but you won't be happy
|t you don't t|nd out what you're capab|e
ot h|s was the case |n my rac|ng career
but a|so when l had my acc|dent lat the
LuroSpeedway laus|tz |n Cermany hat
day l was |n the best shape ot my ||te,
wh|ch gave me a much greater chance
to be he|ped by the med|ca| crew On the
t||ght to Ber||n losp|ta| my heart stopped
seven t|mes but they |ept me a||ve tor
an hour and 37 m|nutes betore l got |nto
surgery Betore that l ||ved a good ||te, l
tra|ned rea||y we||, l ate we|| and a|| these
th|ngs together made the d|tterence
Prearat|en makes erfect
When you see a mag|ca| pertormance by an
ath|ete you be||eve you've seen someth|ng
amaz|ng, someth|ng you can't do ln rea||ty,
there |s no secret lt |s a|| bu||t tromthe r|ght
preparat|on You cannot prepare tor your
tra|n|ng w|thout pay|ng attent|on to your
nutr|t|on Our bod|es must be rep|en|shed
w|th the necessary nutr|ents and whether
you ta|e prote|n through powder |||e
most ath|etes do or a b|g chun| ot Crana
ladano |||e l do as an lta||an, |t |s up to you
n[ey the [eurney
0on't so|e|y tocus on the hor|zon you're
chas|ng When l was ||d and won my t|rst
go|art race l was touch|ng the s|y| lt l had
the m|ndset that l'd on|y be happy |t l was
a tormu|a one dr|ver l wou|dn't have ta|en
enjoyment trombe|ng a go|art dr|ver My
parents taught me to enjoy th|ngs a|ong
the way and l was very happy because
l was do|ng someth|ng l |oved lt's the
same tor handcyc||ng And l'mnot done
yet ln l|o l'|| be c|ose to S0 years o|d but
|t wou|d be great to showup there and be
compet|t|ve hat wou|d be rea||y coo|
Alex Zanard| |s a brand ambassader
fer Crana Padane cheese werldw|de
'l was luckler than a let ef

peeple whe've been mere
talented but l've always
werked hard te make the
mest ef myeppertunltles'
Winninghand
Zunurd teek up hundcyclng n 2007 und wen deuble geld n Lenden ut 45. Here's hewhe dd t
0
F00N0ANXTkA0Ak
ln 2011 l wcn the Newcrk
mcrcthcn but l knewl ccuu
uc better. Thct's when l jcunu
my trciner lrcncescc Chipperc.
He wcs my extrc gecr'. He
ucesn't just trcin me, he heps
stimucte my bcuy. He heps me
resist the urge tc cver-trcin.
0
F0C0500NTH 0TAlL5
ln Lcnucn l expecteu tc win
the hcnucycing JH4 rccu)
time tric. l wcs ccnjiuent but
l csc pciu cttenticn tc the
uetcis. l mcue sure the ength
cj the cyce, the grip cnu the
pcsiticn were perject. Reying
cn trcining wcsn't encugh.
O
LAkN0T0A0AT
My cck cj experience wcs
cn cbstcce jcr the seccnu
JH4 rccu) rcce, which mckes
me even mcre prcuu. l wcn
beccuse l chcngeu my strctegy.
l reciseu l ccuun't pu cwcy
jrcmthe jieu sc l scveu my
energy jcr the jinc sprint.
Zanard| says h|s meter rac|ng
exer|ence has heled h|m
reach the te |n handcycl|ng
ra|n nere |n
5paln
|or ,our no oo||qat|on orocnure ano naqaz|ne ena|| us at
|n|oes|acaoen,con
e|eonone 0S45094S920
/OC/ |`|RCl'| O |'lC NRllON C|| lN'RCOR ODOOR |lN|'' |'lN|'' '|l||' CO/C|lNC
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C
hang can b dlfflcu|t. 0cn't
|t s|f-h|p authcrs t|| ycu
cthrwls. !ust glvlng up
blscults cr gttlng tc th gym
a blt mcr cftn can f| |lk
a hardshlp, sc changlng ycur hablts, bcdy
and |lfsty| can f| |lk ycur cwn prscna|
Fvrst - that ls, cn|y pcsslb| vla lnsan
|v|s cf ccmmltmnt, p|annlng and fundlng.
1h twc mn cn thls pag, hcwvr, wcu|d
|lk tc rassur ycu that whl| changlng can
b dlfflcu|t, lt lsn't lmpcsslb| - and th rsu|ts
can mak th strugg| wcrthwhl|. 1wc yars
agc, cn cf thmwlghd J46kg, whl| th
cthr was strugg|lng wlth bcdy-lmag lssus
and a fram that smd tc rslst a|| attmpts
at puttlng cn musc|. Bcth hav dmandlng
fu||-tlm jcbs and |lvs, but thanks tc snslb|
atlng and w||-crganlsd tralnlng, thy'v
transfcrmd thlr bcdls - and thlr |lvs.
1h gccd nws ls that thr's
ncthlng tc stcp ycu dclng th sam.
1h jcurny starts cvr th pag.
Words Ieel 5nae lhotography TemM|les
I|h| |08
0HkN0|
1wu years agu, une uf these men weIghed
I46kg, whIIe the uther was 65kg. Nuw
they
,
re In the hest shape uf theIr IIves
B00Y 7kAN5F0kMA7l0N
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Latest Test Wins
l
had s|f-stmlssus whn | was
ycungr. | was |ltt| and sklnny. | dld
a |ct cf spcrts, | dld karat and | was
vn gclng tc th gym, but | was afrald
| wcu|dn't b ab| tc |lft th wlghts, sc |'d stlck tc
cardlc - whlch cbvlcus|y just mad thlngs wcrs.
Fvn thcugh | was atlng a |ct, my mtabc|lsmwas
vry fast. | just ccu|dn't s hcwtc chang thlngs.
'1h turnlng pclnt fcr m was whn | dls|ccatd
my shcu|dr whl| bcxlng. |t mant | ccu|dn't
traln, sc | knw|'d nd tc lmprcv my nutrltlcn
and gnra||y ducat mys|f. | had an awfu|
start tc 20J2 - | had scm prscna| lssus, | was
cut cf wcrk and | startd tc gt dprssd. |t was
a cata|cgu cf thlngs. But thn | mt Crg P|ltt,
cn cf Amrlca's bst-kncwn fltnss mcd|s
and cn cf my ldc|s. |t was th bccst | ndd.
'1hat was th wk | startd tc map thlngs cut.
| bcckd a phctcshcct fcr lght wks dcwn th
|ln and frcmthn cn, vn thcugh |lf stl|| wasn't
grat, | had a gca|. | was gttlng tc th gymand
wcrklng hard. | wcrk a nln-tc-flv jcb but | traln ln
scm fcrma|mcst vry day - | dc bcdy-part sp|lts
flv days a wk and | try tc dc hlgh-lntnslty
wcrkcuts whr | gt scm cardlc ln but a|sc gt
a grat pump. Fvn cn my rst days | wcu|d b
swlmmlng, hlttlng th bcxlng bag cr c|lmblng.
'1h plcturs frcmth shcct cam cut
amazlng|y w||. | gct scm grat fdback frcm
my frlnds and faml|y, and | snt my phctc tc
Mlstr |ntrnatlcna| Crat Brltaln. | wcn that and
was f|cwn cut tc 1hal|and tc ccmpt ln Mlstr
|ntrnatlcna|. Ncw|'mwcrklng wlth BO0Y, th
bcdy lmag charlty and |'mspcnscrd by 1ru
Prfcrmanc Nutrltlcn, wcrklng wlth cn cf my
ldc|s, Rcb Rlchs. | thlnk transfcrmatlcn dcsn't
nd wlth ycur apparanc, but wlth h|plng
cthr pcp| wlth th sam lssus |'v had.'
5uk| Hayer |s an ambassader fer 0DY and
|s remet|ng the f|rst Nat|enal Dysmerh|a
Awareness Day en 17th May. Fer mere
|nfermat|en ge te bedychar|ty.r|de-ark.cem
All in the timing
'P|an cn cf ycur ma|s arcund
ycur tralnlng wcrkcut. Hav a
sma|| srvlng cf prctln bfcr
ycur ssslcn, such as a prctln
shak cr scm turky s|lcs.
1hls glvs ycur musc|s amlnc
aclds tc b usd lmmdlat|y.'
Back-u lan
'Pal| tc prpar, prpar tc
fal|. By thls | man mak sur
ycu p|an fcr th wcrst-cas
scnarlc. |f ycu'r gclng tc
mlss a ma| bcaus cf a
mtlng, mak sur ycu hav
a ccup| cf prctln shaks
spar sc ycu dcn't mlss cut.'
Alarmcall
'|f ycu'r havlng slx ma|s
thrcughcut th day, st a|arms
ycur phcn tc rmlnd ycu 30
mlnuts bfcr ach cn. |t's
vry asy tc fcrgt whn ycu'r
busy ln th cfflc, and mlsslng
a ma| can hav a blg lmpact.'
5uk| Hayer went fremsk|nny te stacked |n [ust e|ght weeks - and
changed h|s l|fe |n the recess. What yeu need, he says, |s cemm|tment
IH|NK|N0 8|0
|000 80||8
8||08|
B00Y 7kAN5F0kMA7l0N
4BAUCUS 20J2menstness.ce.uk
Te ack en muscle, Hayer sl|ts h|s
werkeuts te cencentrate en d|fferent bedy
arts - back and b|ces, legs and calves,
and a searate day fer sheulders. Chest
and tr|ces (exla|ned belew) |s ene ef h|s
teughest days. 'l de g|ant sets because |t
saves t|me,' Hayer says. 'l'll de feur meves
back te back, have a qu|ck rest, then retate.'
Hew|t's dene
0c ach xrcls fcr tn tc J2 rps - ycu
shcu|d ccm c|cs tc fal|ur cn ach
mcv - bfcr mcvlng dlrct|y tc th
nxt. 0c a|| fcur xrclss ln th clrcult,
rst fcr 90 sccnds and rpat twlc.
1A CL05-CRlP TRlCP5 PR55
Hc|d a bar wlth ycur hands c|cs tcgthr,
|cwr lt tc ycur chst thn prss lt upwards.
1B ARLL CURL
Hc|d a barb|| sc ycur hands ar
shcu|dr-wldth apart, cur| lt tc ycur
chst, thn |cwr undr ccntrc|.
1C 5ATD lCP5 CURL
Hc|d a dumbb|| ln ach hand and cur| thm
tcwards ycur chst cn at a tlm, squzlng
ycur blcps at th tcp cf th mcv.
10 TRlCP5 DlP
Lan back cn a bnch wlth ycur hands
bhlnd ycu and |gs stralght. 0lp untl| ycur
|bcws ar at 90`, thn
push back up tc th start.
2A lNCLlN NCH
Wlth a bnch st tc 30`,
|cwr th bar tc just
abcv ycur chst, thn
prss back up. Kp ycur
arms furthr apart tc
maxlmls lnvc|vmnt
cf th chst musc|s.
2B lNCLlN FLY
Hc|d twc dumbb||s abcv
ycu, kplng a s|lght bnd
ln ycur arms. Lcwr thm
tc ycur slds, paus brlf|y
at th bcttcm, thn |lft
thmback tc th start.
2C MDlClN ALL
PR55-UP
P|ac ycur hands
tcgthr cn a mdlcln
ba|| and kp ycur bcdy
ln a stralght |ln frcm
had tc tc. Lcwr
ycurs|f lntc a prss-up, thn push
back up, mlnlmlslng wcbb|lng.
20 HANClNC LC RAl5
Hang frcma bar, braclng ycur ccr. Rals
ycur |gs untl| thy'r para||| tc th f|ccr,
thn |cwr undr ccntrc|. |f thls ls tcc tcugh,
bnd ycur kns and dc a kn rals lnstad.
Aty|cal day fer Hayer
6am Prcte|n shake
8am 5|x-egg-wh|te
cme|ette w|th
sp|nach and
chcpped tcmatces
11am 100g ch|cken
breast w|th 160g
carrcts and brcccc||
1.30m200g ch|cken
breast w|th 180g
sweet pctatc
4m 100g ch|cken
breast w|th
80g carrcts
7m Prcte|n shake
9m 300g |ean
m|nced turkey
w|th peppers and
m|xed vegetab|es
IH| h|N0
IH| 8|0 0kY
B00Y 7kAN5F0kMA7l0N
M
y ngagmnt was my turnlng pclnt.
| was 23 stcn lJ46kgJ and | tc|d
vrycn | wantd a slx-pack by
th wddlng day. | had lght mcnths
and | thcught that was ra|lstlc fcr any scrt cf
chang. 1c b hcnst, | dldn't ra|ls hcwfar
cff th pac | was - | thcught |'d b undr J0
bcdy fat wlth JJ0kg cf musc| undrnath.
'1h blggst ccmmltmnt was th dlt. | dcn't
thlnk |'v had an unp|annd graln cf rlc cvr th
past twc yars - my wddlng day, hcnymccn,
chat ma|s wr a|| mappd cut. | knwthat lf |
ccmmlttd tc that, thn stayd cn track wlth my
tralnlng, vrythlng wcu|d fa|| lntc p|ac. | bu||ld
Phl| Larny (phl||arny.ccml, my tralnr, lntc
glvlng m th mcst hard|ln dlts | ccu|d. |nltla||y
lt f|t |lk vrythlng that had any tast was cut,
but that was just what | was usd tc - lf | hav a
takaway ths days, | f| hungcvr aftrwards.
'1h blggst chang was tc my sccla| |lf
- ccmp|t|y drcpplng a|cchc|, nct gclng cut
as much. Pcp| tcck th plss at flrst, saylng
Oh, w'r gclng fcr Burgr Klng," but ncw
thy'r startlng tc ccm up tc m and ask
hcw| dld lt. And ln a way my sccla| |lf's bttr
than vr. My faml|y rlng up tc flnd cut whn
my chat days ar and w a|| gt tcgthr.
'|'v gct a |ct cf rspcnslbl|lty ln my buslnss
|lf, wlth abcut 3,000 mp|cys. But |'ma|ways
up at abcut 6am, ln and cut cf th gymby Bam.
1ruth b tc|d, ycu can dc a gccd ssslcn ln 45
mlnuts. Ycu gc hard wlth th rlght lntnslty and
that'|| dc th damag. | traln fcur tlms a wk
wlth Phl|, thn twlc a wk cn my cwn. Whn
ycu st ycur gca|s and dcld what ycu want tc
achlv, lf ycu want lt ncugh ycu can dc lt.'
Ph|l Learney |s d|recter ef educat|en at
Ult|mate Perfermance (uf|tness.ce.uk)
0|II|N0 ||kN
Pre selves everything
Wlth |ltt| spar tlm thr's
nc rccmtc mss up, sc prp
ls vlta|. |f ycu can mak lt
hardr tc gc tc th shcp fcr a
chccc|at bar than tc at ycur
chlckn, ycu'|| at th chlckn.
Pretein is key
My dlt ls dcmlnatd by prctln
bcaus cf my bcdy typ. 1c
start wlth lt's tcugh tc at stak
and nuts fcr brakfast, but aftr
a whl| lt just sms ncrma|.
quantity and quality
|t's wlrd - | at mcr ncw
than | dld bfcr. |t's a shcck
tc th systmhcwmuch ycu
hav tc at whn ycu'r atlng
c|an, but th tralnlng lntnslty
actua||y h|ps ycu gt lt dcwn.
|000 80||8
AndrewXen| used lann|ng and shert, h|gh-|ntens|ty sess|ens te shed 58kg. Anyene can de |t, he says
B00Y 7kAN5F0kMA7l0N
8||08|
52AUCUS 20J2menstness.ce.uk
The barbell cemlex |s a fat-burn|ng ma|nstay
- qu|ck, effect|ve and brutal. 'Mest weeks l'd
f|n|sh en 5aturday w|th th|s cemlex, [ust te
make sure l had neth|ng left,' says Xen|. 'lt's
semeth|ng Ph|l Learney |ntreduced me te. Yeu
can change the meves yeu use, but the |mertant
th|ng |s that yeu get |n a h|gh velume ef werk.'
Hew|t's dene
0c flv rps cf ach mcv and thn mcv stralght
cn tc th nxt, nct puttlng th bar dcwn untl|
ycu'v dcn vry mcv. '| dc thls wcrkcut wlth
40kg fcr flv sts,' says Xnl. 'Scmtlms |'|| gc
up tc slx sts cr 45kg, but that's a tcugh day.'
1 DADLlFT
Crlp th bar wlth ycur hands shcu|dr-
wldth apart, thn |lft by drlvlng ycur hlps
fcrwards and pushlng thrcugh ycur h|s.
2 HlCH PULL
Shlft ycur grlp sc ycur hands ar s|lght|y furthr
apart and pu|| th bar up untl| lt rachs ycur
cc||arbcn. Us a |ltt| blt cf |g drlv lf ycu nd tc.
3 5H0ULDR PR55
At th nd cf th flna| hlgh pu||, catch th bar ln
a rack pcsltlcn at th tcp cf ycur chst. Prss lt
abcv ycur had, thn |cwr undr ccntrc|.
4 C00D M0RNlNC
Hc|d th bar acrcss ycur shcu|drs,
wlth ycur hands wld apart.
Bnd fcrwards, kplng
ycur back stralght, untl|
ycu f| th strtch ln
ycur hamstrlngs. Stand
back up undr ccntrc|.
5 ACk 5UAT
Wlth th bar stl|| acrcss
ycur shcu|drs, squat untl|
ycur thlghs ar para||| tc
th f|ccr. 0rlv up thrcugh
ycur h|s tc stand.
6 NT-0VR R0W
Brlng th bar ln frcnt cf ycu,
|an fcrwards s|lght|y and pu||
lt ln tc ycur |cwr abs. Paus,
thn |cwr undr ccntrc|.
7 AR PR55-UP
Put th bar cn th f|ccr,
thn - stl|| hc|dlng lt - dc
a prss-up, |cwrlng ycur
chst tc th bar. 1h xtra
lnstabl|lty wl|| tst ycur chst.
B R0LL0UT
Wlth ycur kns cn th bar, rc|| cut as far
as pcsslb| - ycu'r almlng fcr ycur uppr
bcdy tc b para||| tc th f|ccr. Ccntract
ycur abs tc rc|| back tc th start.
Aty|cal day fer Xen|
6am 5teak and braz||
nuts |mmed|ate|y
after wak|ng up.
9am ||ve ba|anced
-9m mea|s at three-
hcur |nterva|s,
each |nc|ud|ng
prcte|n, fats and
greens. '| try tc
keep my fats bas|c,
[ust nuts and c||s,
and fcr my greens
| genera||y gc fcr
brcccc||,' says
Xen|. 'But | dc
rctate my prcte|n
scurces between
steak, ch|cken,
f|sh and eggs.'
IH| ||N|8H|8
IH| h|N0
B00Y 7kAN5F0kMA7l0N
menstness.ce.ukAUCUS 20J255
o you.
A
Try te f|x u yeur
leg and hebble
tewards the
nearest v|llage7
B
Wa|t fer hel7
6
Try te attract
attent|en by
sheut|ng unt|l
semeene cemes7
B
Crawl te the
nearest r|ver and
fleat te safety7
- '- ' ,
-
|'- , '- ,
- ,'- ''
,
- ''- | '''''
est oss|b|e resonse
~
'1h cn|y prscn ycu can r|y cn ls ycurs|f,' says
SamSyks, whc runs 0uk cf Fdlnburgh's Award
xpdltlcns acrcss th UK and Scuth Amrlca. '1h
thlng tc dc ls tc flx ycurs|f up by sp|lntlng ycur |g
and maklng th brckn bcn lmmcbl| tc rduc th
chanc cf furthr lnjury and hcpfu||y rduc th
paln. |f ycu'r b|dlng, ycu nd tc stcp lt asap -
th bcdy dcsn't wcrk lf lt has nc b|ccd lnsld lt.'
1ry tc ccntrc| ycur panlc and dcn't stcp mcvlng,
trylng tc attract attntlcn a|| th whl|. '|t's lmpcrtant
ycu adcpt a mnta| attltud
whrby ycu just dcn't stcp
untl| ycu rach scmcn
whc can h|p ycu,' says
Syks. '|t's th klnd cf attltud
that was mad famcus ln
Touching Thc Void, th stcry
cf hcwmcuntalnr !c
Slmpscn savd hlms|f aftr
braklng hls |g, thanks tc
hls dcggd prsvranc.'
Worst oss|b|e resonse
|
'Craw|lng lntc a rlvr
wl|| prcbab|y caus
ycu tc gt vry cc|d and
hypcthrmla ccu|d st ln,'
says Syks. 'A|sc, mcuntaln
rlvrs ar usua||y vry
stp and fl||d wlth drcps
and rccks that wl|| prcbab|y
brak mcr bcns.'
lQ?
Whether yuur Idea uf a hIg day uut
InvuIves raftIng duwn the Yukun ur an
away-day at HIIIwaII, gettIng thruugh
It Intact can mean havIng yuur wIts
ahuut yuu. 1ake the HF test tu see huw
yuu
,
II du when cundItIuns get tuugh
Words M|ke Peake l||ustrat|ons Iames Carey@Debut Art
5MAk7 5UkVlVAL
WRAT
,
3 0uR
8uRVlVAL
- -' ,'
-- '- ' -',
|'- , ,
o you.
A
Take shelter |n
the nearest car7
B
Pretend yeu're
art ef the meb7
6
Leek fer cever7
B
Run te the el|ce
herses7
est oss|b|e resonse
'|'v bn ln abcut flv rlcts ln my carr

and |'v wrlttn abcut hundrds cf
cthrs,' says !rry MLwls, a prcfsscr at
Knt Stat Unlvrslty ln Ohlc and a survlvcr
cf th J970 Knt Stat shcctlngs ln whlch
fcur pcp| dld. '| a|ways |cck fcr at |ast
twc xlts whn | gc lntc a p|ac, but lf | can't
gt cut whn trcub| f|ars | mak a b|ln
fcr prctctd aras, such as dccrways,
mayb a blg sc|ld tab| - scmwhr tc tak
ccvr. |f ycu can mak lt saf|y tc an ara
that's prctctd
by th pc|lc,
mak a run fcr lt,
but stay away
frcmhcrss
bcaus thy'r
sc unprdlctab|.'
~
'Rlctrs |lk tc attack
cars,' says Lwls. '|n a
spcrts rlct, thy tnd tc gc
fcr mrgncy trucks and
pc|lc cars ln partlcu|ar.'
o you
A
Wave yeur arms
and 'make yeurself
leek b|g'7
B
5tand cemletely
st|ll7
6
Try te run away7
B
5heut at the deg as
leud as yeu can7
- ''' '- --
'- '' '-
, '' --' |-
est oss|b|e resonse
|t may gc agalnst ycur lnstlncts, but th

bst actlcn ls lnactlcn. 'Whn a strang
dcg attacks ycu'v prcbab|y strayd lntc hls
trrltcry,' says c|lnlca| anlma| bhavlcurlst
0avld Ryan (dcg-scrts.cc.ukl. 'Ycur bst
hcp lnltla||y ls tc stand stl|| and try tc lgncr
lt, as rldlcu|cus as that scunds. |f lt prslsts
ln th attack, try tc p|ac a sc|ld cbjct
btwn ycu cr fnd lt cff wlth whatvr
ycu hav tc hand.
Mcv away vry
s|cw|y, sldways
cn, and watch
lt cut cf th
ccrnr cf ycur
y.' Shcutlng
may angr th
hcund, says Ryan,
whl| trylng tc
mak ycurs|f
smblggr just
wcn't wcrk.
Un|ss ycu ar Usaln

Bc|t, prhaps. 'Ycu
can't cutrun a dcg,' says
Ryan, 'and prcvcklng a dcg
lntc chaslng ycu away
maks ycu mcr |lk|y tc
gt blttn. |f ycu trlp cr
trlggr th dcg's ancstra|
prdatcry chas-and-kl||
lnstlncts, ycur pctntla| fcr
lnjury ls much gratr.'
o you
A
Head stra|ght back
dewn the meunta|n
v|a the fastest
reute ess|ble7
B
5heut fer hel
and/er s|gnal any
ass|ng a|rcraft7
6
Make a shelter and
wa|t fer hel7
B
Werk eut yeur
surreund|ngs and
head |n the d|rect|en
ef where yeu th|nk
c|v|l|sat|en |s7
- ' '- '

-', --
- ' ''
'' , |''- ,'-
est oss|b|e resonse
|
Plrst, rslst th tmptatlcn tc run fcr
lt. '1ry tc gt a bttr undrstandlng
cf ycur surrcundlngs and mak a ratlcna|,
lnfcrmd dclslcn cn th bst way fcr
ycu tc had tc safty,' says Syks. '|t's
bst tc gt a gccd lda abcut whr ycu
ar, mak a dclslcn cn whr ycu want
tc gc and kp
mcvlng. 1h mcst
lmpcrtant thlng ls
kplng ca|mand
maklng dclslcns
basd cn fact
as cppcsd tc
far.' B|lnd|y
stumb|lng dcwn
th mcuntaln as
qulck|y as ycu can
mlght |ad tc an
accldnt cr, just as
asl|y, th mldd|
cf ncwhr.
'|n mcst sltuatlcns,

hadlng back dcwn th
mcuntaln ls what ycu
nd,' says Syks, whc ls
th authcr cf th
fcrthccmlng bcck Why
Hcvc Advcnturcs? 'Ycu
can't just walt and hcp
h|p wl|| arrlv bcaus lt
may nct, and th |cngr ycu
walt cn th mcuntaln
wlthcut any fccd cr watr
th wakr ycu'|| bccm.'
o you
A
De neth|ng7
B
Try te centrel the
a|rseed |n the
hee |t br|ngs yeu
dewn safely7
6
Push the [eyst|ck
ferward7
B
5earch fer a
arachute7
'' , |' '' |''' '-
,'' | , '- -', |'
,
'- '-', '- '

est oss|b|e resonse
~
Plrst, dcn't |t th far cf thls happnlng
stcp ycu frcmbccklng f|ylng |sscns.
'W hav such strlngnt mdlca| chcks that
th chancs cf ycur pl|ct ccnklng cut ar
mlnuscu|,' says a pl|ct frcmth scuth-ast
cf Fng|and, whc askd nct tc b namd. |f lt
dcs happn, thcugh, dcn't b a hrc - ycur
jcb ls tc stay
ca|m. 'W dcn't
hav parachuts,
sc that's nct
an cptlcn. Ycur
bst bt ls tc dc
ncthlng bcaus
wlth nc-cn at
th ccntrc|s th
alrcraft ls baslca||y
f|ylng lts|f. Hc|d
th alrcraft |v|
lf ycu nd tc
and walt fcr ycur
lnstructcr tc
ccm rcund.'
Flthr
may
sm|lk a rascnab|
rspcns but ln fact wcu|d
b ycur undclng. 'Ycu
wcu|dn't kncwhcwtc
s|cwth alrcraft dcwn
and lf ycu dld lt wcu|d
sta||, sc that's a bad lda,'
says cur pl|ct. 'Pushlng
th jcystlck fcrwards,
manwhl|, wcu|d lncras
ycur spd and snd ycu
raclng fcr th grcund.'
o you
A
Run away7
B
Retreat slewly
and wa|t fer |t te
meve eff er make a
deteur areund |t7
6
Try te k|ll |t
w|th a st|ck7
B
Cest|culate w|ldly
te chase |t away7
- ' '- /'' |'

'- , |' ,-'| -,-
-,- '' ,' '-
est oss|b|e resonse
'Ycu ar much tcc blg tc at, sc th

snak ls cn|y lntrstd ln dfndlng
lts|f,' says hrptc|cglst Wc|fgang
Wustr, |cturr ln zcc|cgy at Bangcr
Unlvrslty. '|f lt dldn't shcct cff lntc ccvr
as sccn as lt sawycu - whlch ls what mcst
snaks wl|| dc - lt wl|| a|mcst crtaln|y dc
sc cnc ycu hav
rtratd far
ncugh away tc
glv lt a chanc
tc f| saf|y.'
|f th snak
wcn't mcv, h
says, slmp|y wa|k
arcund lt, staylng
a fwmtrs
away. '|t wcn't
attack ycu cr
ccm aftr ycu,'
h says. 'Runnlng
away ls qult
unncssary.'
'A surprlslng numbr

cf pcp| gt blttn
by vncmcus snaks
whl| trylng tc kl|| thm,'
says Wustr. 'A|| that dcs
ls brlng ycu c|csr tc th
snak whn ycu shcu|d
b kplng ycur dlstanc.
Mcrcvr, many snaks
ar ncwndangrd and
|ga||y prctctd ln many
ccuntrls, sc thr's a
chanc ycu mlght vn
b braklng th |aw.'
5MAk7 5UkVlVAL
- ' -
o you.
A
Try yeur best te kee
the beat |n ene set7
B
A|mfer the nearest
desert |sland7
6
Let yeurself dr|ft
w|th the current7
B
Try te meve |nte the
nearest sh||ng lane7
est oss|b|e resonse
'Wlth a|| th mcdrn navlgatlcn alds

aval|ab|, | hcp | wcu|d nvr b |cst at
sa,' says fcrmr Rcya| Navy Ccmmandr
0avld Hcsklng, a man whc has twlc rcwd
th At|antlc. 1hat sald, 'almlng fcr th narst
|and ls a gccd cptlcn lf ycu can mak lt
wlth sufflclnt fccd and watr. 1rylng tc
gt lntc th shlpplng |ans mlght rsu|t ln
randcmccntact, but lf ycu'r mld-Paclflc
thn ycu'|| hav a blg prcb|m. Whn |
was rcwlng th At|antlc w dldn't s any
shlps, alrcraft cr bcats fcr 25 days.'
'|f scmcn kncws

ycu'r mlsslng, ycu'd
dc w|| tc rduc ycur
drlft rat cthrwls th
shlp cr alrcraft that ccms
|ccklng fcr ycu wcn't
flnd ycu,' says Hcsklng.
'
'- ,
|'- '
'- ''- | '-- ,
'- '- ' '
'' |'-
o you.
A
Rub twe st|cks tegether7
B
ash twe recks tegether
te reduce a sark7
6
L|ght a etrel-seaked rag
w|th a battery7
B
Use a magn|fy|ng glass
en seme t|nder7
est oss|b|e resonse
'Rubblng stlcks cr th magnlfylng g|ass

mthcd ccu|d wcrk,' says survlva| ac Bar
Cry||s. But ln ra|lty h thlnks th dangrcus-
scundlng ptrc|/battry ccmbc ls |lk|y tc glv
th qulckst and mcst r|lab| rsu|ts. 'Scak a
rag ln a tlny amcunt cf ptrc| and gt a spark
by ccnnctlng twc wlrs tc th battry. But
b vry carfu|. And th ky ls prparatlcn,
sc mak sur ycu'v scm gccd tlndr and
klnd|lng tc hand.' On wcrd cf cautlcn. cn
no acccunt shcu|d ycu us a car battry.
'Banglng rccks
tcgthr wl|| dflnlt|y
b th hardst way tc
gt a flr gclng - vn lf
ycu hav th rlght klnd
cf rccks,' says Cry||s.
5MAk7 5UkVlVAL
when you con /eose with
LeoseP/on6o.co.uk
why buy?
oo Jo tbe Jtlvloq, we Jo tbe test!
Your desnnonon for business ond persono/ vehic/e /eosinq
0845 408 4047
o you.
A
at seme
checelate7
B
lmmed|ately take
eff yeur wet
clethes7
6
Rell |n the snew7
B
Dr|nk seme water7
|-'' '' - '- '
|.- -,--
,
- , ''- ,-'|
est oss|b|e resonse
|t sms ccuntr-lntultlv, but lt wcrks.

'Rc||lng ln th sncwwl|| rmcv scm cf
th mclstur ln ycur wt c|cths,' says pc|ar
xp|crr Antcny !lnman, whc cnc f||
thcugh lc n rcut tc th Ncrth Pc|. '!ust as
lmpcrtant ls tc
kp mcvlng, ln
crdr tc warm
ycurs|f up. Onc
ycu'v dcn that,
|cck fcr sh|tr.
Onc thr ycu
can tak cff ycur
wt c|cths.'
'Strlpplng cff thr

and thn ls a ra||y
bad lda,' says !lnman.
'Ycu'r a|rady cc|d and
wt, and by dclng sc ycu'r
cn|y xpcslng ycurs|f tc
th |mnts vn mcr.'
- |-- '',,-
o you.
A
Pretend yeu're |ll7
B
Try te act 'nermal'7
6
Try te run away7
B
Attack yeur
k|dnaer7
est oss|b|e resonse
'Pcr m, ncrma|" was gardnlng,' says

1cmHart 0yk, an xprt hcrtlcu|turlst
whc was kldnappd wlth a frlnd ln
Cc|cmbla ln 2000 and h|d captlv fcr nln
mcnths. '1hy ccu|dn't ra||y bat us fcr lt
and lt kpt us fccusd and shcwd thm
whc w ra||y
wr. |t was
ca|mlng, gav us
scmthlng tc dc
and savd cur
|lvs.' Obvlcus|y,
thls apprcach lsn't
guarantd -
cthr kldnap
vlctlms hav
mad a brak fcr
lt and |lvd - but
ycu'r p|aylng th
cdds hr.
~|
'W wr
l|| fcr ra|
and th lnccnvnlnc cf
lt ra||y anncyd thm, sc
thy bat us,' says Hart
0yk. '|t mad us |cck wak
and, ln th nd, w stcppd
ccmp|alnlng abcut l||nss.'
But lt's wcrth pclntlng cut,
h says, that flghtlng back
agalnst havl|y armd mn
mlght w|| nd vn wcrs.
', ' ''-- -' ,
-''- ,
- | - '-
-- '- '- , -
o you.
A
Head dewnh|ll
|n the hee ef
f|nd|ng a stream7
B
Head uh|ll te
f|nd snew7
6
5tay ut and
censerve energy7
B
at a rete|n bar7
est oss|b|e resonse
~
'Lcck fcr grn patchs cf vgtatlcn
as ycu gc dcwnhl||,' says Cry||s. '|f ycu
ccm acrcss a dry rlvr bd, a gccd lda
ls tc dlg dcwn ln th cutsld bnd, whr
watr cftn cc||cts undr th surfac.' Hls
cthr tlps ar tc
avcld xrtlng
ycurs|f and stay
ccc|, us ycur
ars tc |lstn fcr
watr and tc try tc
ccbb| tcgthr
scmthlng that
wl|| catch any raln.
|
Prctln ls mcr
pcrtab| than watr,
sc ycu'r |lk|y tc hav
scm, but lt's a bad chclc
at thls pclnt. 'Prctln
uss up |cts cf f|ulds tc
dlgst,' xp|alns Cry||s.
|'- --
'- |' '-
'
|-''
o you.
A
Put h|m|nte the
recevery es|t|en7
B
C|ve chest
cemress|ens and
breaths and call
fer hel as seen
as ess|ble7
6
Call fer hel
and wa|t7
B
C|ve enly breaths
te the at|ent7
est oss|b|e resonse
'A|ways chck flrst that ycu'r nct

puttlng ycurs|f ln dangr frcmtrafflc
cr |ctrlca| cab|s,' says 0amln Brcwn,
a mdlca| dcctcr and authcr cf Bcnd-Aid
For A Brokcn Lcg. 'Ca||lng fcr h|p ls a
gccd lda, but lt's vlta| tc start chst
ccmprsslcns
lmmdlat|y
- th advlc ls
tc gc hard and
fast, sc almfcr
at |ast J00 pr
mlnut. Aftr 30
ccmprsslcns,
chck th alrway
and glv twc
braths. Ccntlnu
thls pattrn
untl| asslstanc
arrlvs.'
|
'Clvlng cn|y braths
ls pclnt|ss,' says
Brcwn, whc hlgh|y
rccmmnds vrycn
attnd a rsuscltatlcn
ccurs at |ast cnc (flnd
a St !chn Ambu|anc cn
nar ycu at sja.crg.ukl.
'Chst ccmprsslcns
ar th mcst lmpcrtant
thlng. |f ncthlng |s,
just glv ths.'
5MAk7 5UkVlVAL
0-3 best
aaswers
Lcck th
wlndcws, chck
th gas ls cff
and gt a Ray
Mars 0V0 bcx
st - lt's ycur
cn|y chanc cf
maklng lt thrcugh
th wknd.
4-8
Nct bad, a|thcugh
ycu ccu|d stp
cut cf ycur
ccmfcrt zcn
cccaslcna||y.
1hr's nc
pclnt ln blng
SAS-|v| ln th
wl|drnss but
h|p|ss at th
suprmarkt.
7-9
Fxc||nt
wcrk - ycu'r a
w||-rcundd
survlva|lst. Nxt
stp. gttlng ycur
cwn gnratcr,
|arnlng
mrgncy flrst
ald and cccklng
thlngs cn a bln |ld.
I0-I2
Ycu'r lthr
|ylng cr ycu'v
a|rady
fashlcnd thls
magazln lntc
a harpccn gun
and ar huntlng
wc|vs fcr spcrt.
Vry rscurcfu|
lthr way, sc
w|| dcn.
' ' , -
W
e
r
d
s
!
o
h
n
d
o
e
P
h
e
t
e
g
r
a
h
y
!
a
n
e
d
o
e
T mcdrn ra cf xp|cratlcn and
advntur ls spawnlng a nwbrd cf
ath|ts armd wlth physlca| ntnss,
lnt||lgnt tralnlng mthcds and plc
ambltlcns. MF mts thm
Wcrds Mark a|ley
k0Nt08
8|NVNI0
-J-
Age 35 Lves Lcndcn
| |e|n o|
|en| end
e|c|ency,
no |u||.
|
,
|| neve|
|e |enc|
(|e|n
ny |ed
,
TH0LAkATHLT
WHA7 H 005 |n Octcbr, Bn Saundrs wl||
|ad th thr-man Scctt Fxpdltlcn tc Antarctlca
ln a darlng bld tc ccmp|t Captaln Rcbrt Pa|ccn
Scctt's fata| 1rra Ncva Fxpdltlcn cf J9J0-J2. |f
th fcur-mcnth, 2,900kmmlsslcn ls succssfu|,
h and hls ccmpanlcns A|astalr Humphrys and
Martln Hart|y wl|| mak th flrst rturn jcurny
tc th Scuth Pc| cn fcct uslng skls - and th
|cngst unsuppcrtd pc|ar jcurny ln hlstcry.
'1hr's a mlsccncptlcn abcut pc|ar trav|
bcaus a wa|thy tcurlst can f|y tc th Scuth
Pc| cr ycu can snd ycur granny cn a cruls
tc Antarctlca, but Captaln Scctt st th bar sc
hlgh ncbcdy has vr flnlshd thls jcurny,'
says Saundrs, whc ln 2004 bcam th
ycungst prscn tc skl sc|c tc th Ncrth Pc|
and ccmp|td th |cngst sc|c Arctlc jcurny
(J,032.3kml by a Brltcn. As h puts lt, 'w'r nct
dclng lt fcr un and ccuntry. |t's an ath|tlc
cha||ng rathr than pur xp|cratlcn.'
A|thcugh h's nct an xp|crr ln th tradltlcna|
sns cf dlsccvrlng unchartd trrltcry,
Saundrs says, '| xp|cr th |lmlts - gcgraphlca|,
mnta| and physlca|. Llk any prcfsslcna|
ath|t, | hav a sascn wlth cn blg prcjct
a yar. And thls ls my blggst prcjct yt.'
H0WH 005 l7 Pc|ar xpdltlcns cffr a unlqu
physlca| cha||ng. 'Ycu nd tc b a jack cf a||
fltnss trads. a marathcn runnr and a pcwr|lftr,
wlth th nduranc tc |ast fcur mcnths and a|sc
th strngth tc pu|| a 200kg s|d,' says Saundrs.
Prcvlng lt's pcsslb| tc attaln bcth gca|s,
Saundrs can run a sub-3hr marathcn and
dad|lft 220kg, 2.B tlms hls bcdywlght cf
7Bkg. H tralns slx days a wk, a|trnatlng
btwn J6 and 30 hcurs cf tralnlng. 1c bul|d
stamlna, h ccmp|ts thr-hcur runs cr
flv-hcur rcad blk ssslcns, lntrsprsd wlth
hlgh-lntnslty sprlnt drl||s cn an ath|tlcs track
cr hl|| rpats cn th blk at Bcx Hl|| ln Surry.
|n hls thr wk|y gymssslcns, h a|trnats
btwn 'push' xrclss such as squats and
dlps ('ycur trlcps and d|ts ar hlt hard whn
ycu us skl pc|s'l and 'pu||' xrclss such
as dad|lfts, chln-ups and rcws, wcrklng tc
thr sts cf flv rps and hls cn-rp max.
'| want strngth and fflclncy, nct bu|k,' says
Saundrs. '|'|| nvr b bnch prsslng my s|d.'
Saundrs has rvc|utlcnlsd hls dlt by atlng
mcr prctln and ha|thy fats, wlth fu||-fat ml|k,
rd mat and avccadcs supp|mntd by flsh cl|s
fcr hls jclnts and magnslumat nlght tc nhanc
rccvry. But, h ccnfsss, '| stl|| |cv a curry and
stlcky tcff puddlng.' Hls ccach, Andy McKnzl,
has a|sc lntrcducd x-ml|ltary ccndltlcnlng
clrcults that lnvc|v sprlntlng up hl||s ln a 30kg
wlghtd vst. 'At |ast whn tlms ar hard ln
Antarctlca | kncwncthlng can b as hcrrlflc as that.'
scettexed|t|en.cem
7H NWA0VN7Ukk5
,
'J-
Age 3J Lves Cap 1cwn, Scuth Afrlca
TH0LTkA-k0NNlN0A0VNT0kk
WHA7 H 005 Scuth Afrlcan tral| runnr
Ryan Sands b|lvs 'th ccr cf man's
splrlt ccms frcmnwxprlncs'.
1hat's why h |cvs tc ccmbln spcrt
wlth advntur by runnlng ln rmct
and xtrm p|acs and dlsccvrlng
nwfrcntlrs cf physlca| fltnss.
|n 20J0 Sands bcam th flrst
lndlvldua| tc wln vry cn cf th 4
0srts racs, a srls cf wk-|cng
250kms|cgs thrcugh th Atacama
0srt ln Chl|, th Ccbl 0srt ln
Chlna, th Sahara ln Fgypt and 'th
Last 0srt' cf Antarctlca. |n 20J2 h
st a nwspd rccrd (6hr 57mlnl fcr
runnlng th 90kmPlsh Rlvr Canycn
hlklng tral| ln Namlbla, shavlng fcur
hcurs cff th prvlcus rccrd. 'Fach rac
ls abcut cha||nglng mys|f physlca||y
and mnta||y,' h says. 'Whn ycur |gs
f| |lk thy'r abcut tc fa|| cff, ycu f|
nausatd and ycu hav tc dlg dp tc
put cn fcct ln frcnt cf th cthr, ycu
|arn what ycu'r ra||y capab| cf.'
1hls yar, Sands ls ccmptlng
ln 1h Ncrth Pac J00 ln Austra|la's
B|u Mcuntalns, th Wstrn Stats
J00 ln Ca|lfcrnla and an undlsc|csd
prcjct ln th Ka|aharl 0srt, whlch
h says wl|| lnvc|v 'a |ct cf
p|annlng and scrcy'.
H0WH 005 l7 A typlca| tralnlng
wk fcr Sands lnvc|vs J2-24 hcurs cf
runnlng, flv hcurs cf crcss-tralnlng and,
ln ccntrast tc many nduranc runnrs,
flv hcurs cf strngth and ccr wcrk
ln th gym. Fach wk h tack|s twc
fcur- tc lght-hcur nduranc runs cn
tral|s fcr stamlna and thr tc fcur hlgh-
lntnslty 90-mlnut runs punctuatd
wlth hl|| rpats. 'Fvry ssslcn has
tc hav a spclflc gca|,' h says. Hls
crcss-tralnlng lnc|uds swlmmlng and
mcuntaln blklng. '| hav tc b carfu|
as my fltnss nccurags m tc gc
fastr than my blk skl||s a||cw.'
|n th gym, Sands prfcrms dad|lfts
and squats, wlth |cwwlghts fcr thr
sts cf tn, J5 and 20 rps, as w|| as
unl|atra| wcrk wlth cn-|g squats
and |ungs, lscmtrlc ccr hc|ds
cn a Bcsu ba|| and ank|-
strngthnlng drl||s
wlth 1hra-Bands.
'Cymwcrk
tldls up th lmba|ancs ycu gt frcm
runnlng, but fcrmls ssntla| fcr a
runnr,' h says. 'Whn | tlr, | stcp.'
Sands thn twaks hls tralnlng tc
sult th spclflc dmands cf hls nxt
vnt, whthr lt's warlng twc jackts
tc prpar fcr a hct dsrt cr runnlng cn
fcur cr flv ccnscutlv days tc mlmlc a
mu|tl-day rac. 'Our bcdls ar spcla|
whn lt ccms tc adaptlng tc what w ask
cf thm- lt's baslc vc|utlcn,' h says.
Ryan 5andes |s sensered
by Red ull
\|en you|
|e ee| |||e
|ey
,
|e e|ou
o e|| o end
you |eve o
d| dee(, you
|ee|n .|e
you
,
|e |ee||y
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,
,
7H NWA0VN7Ukk5
'' ''
Age 35 Lves Buncs Alrs, Argntlna
THKAYAKlN0l0Nk
WHA7 H 005 Wlth hls 7 Rlvrs 7
Ccntlnnts prcjct, Austra|lan-bcrn
padd|r Mark Ka|ch hcps tc bccm
th flrst prscn tc mak scurc-tc-sa
kayaklng dscnts cf th |cngst rlvrs cn
ach ccntlnnt. th Amazcn (6,67Bkml,
Nl| (6,650kml, Yangtz (6,300kml,
Mlsscurl-Mlsslsslppl (6,0B3kml, Vc|ga
3,645kml, Murray-0ar|lng (3,370kml
and Onyx (40kml. '1hls fat hasn't ccm
c|cs tc blng ccmp|td,' says Ka|ch.
'Hck, mayb ncbcdy has vr trld.'
Ka|ch tlckd cff th Amazcn ln a
J53-day xpdltlcn ln 2007-0B and
ccmp|td a JJ7-day ccnqust cf th
Mlsscurl-Mlsslsslppl |ast yar, but h
b|lvs th mcst cha||nglng wl|| b th
Nl| bcaus cf 'amazlng|y dlfflcu|t whlt
watr, |cts cf guns, hlppcs and crcccdl|s'
and th Yangtz du tc 'gcvrnmnt
rd tap, mga-dams and nlghtmarlsh
raplds'. H ss th futur cf advntur as
a mlxtur cf plc jcurnys wlth hug PR
drlvs and |cw-ky ndavcurs cf ath|tlc
xc||nc, and wants tc hcvr btwn
th twc. '|f my xpdltlcn hrcs, |lk
kayakr Stv Plshr, glv m a thumbs
up and my klds thlnk thlr dad ls prtty
awscm thn |'|| b a happy man.'
H0WH 005 l7 At th hart cf Ka|ch's
tralnlng ar 25kmkayak drl||s cn th Rlc
Parana ln hls nwhcm cf Argntlna, wlth
250msprlnts tc gt hls hart rat abcv
JB0bpm. 'Mcst cf my ccndltlcnlng ls frcm
Brazl|lan jlu jltsu - |'ma purp| b|t,' h
says. '| traln thr tc fcur tlms a wk
fcr twc hcurs wlth a mlx cf ccndltlcnlng,
tchnlqu and sparrlng. |t's amazlng
hcwflt ycu gt by dfndlng ycur |lmbs
agalnst ancthr J00kg mcnstr.'
1c bul|d strngth h tralns xc|uslv|y
wlth a 24kg ktt|b||, a 1RX machln
and a bung ccrd. '|t's th bst gym
|'v vr usd,' h says. Ktt|b|| drl||s
lnc|ud sts cf 1urklsh gt-ups, slng|-
armc|an and prsss and hlgh pu||s,
whl| cn th 1RX h dcs chst prsss,
rcws and plstc| squats. H flnlshs
wlth thr flv-rp sts cf kn ralss
and wccd chcps wlth hls bung.
Ccnslstncy ls crucla|. '| rar|y hav a
day cff and | can't rmmbr blng paln-
fr, but wlth ycga, lc thrapy packs,
fcamrc||rs, grlttd tth, lbuprcfn and
a blt cf mcanlng | gt by,' Ka|ch says. Hls
advlc tc advnturrs ls slmp|. 'Wcrk
hard cn th p|annlng, ccnsldr th what-
lfs, lgncr mcst cf thmand just gc.'
Mark tra|ns w|th a 5uunte Amb|t
CP5 watch. V|s|t markkalch.cem
\o|| |e|d on |e
(|enn|n, con|de|
|e .|e-|,
|no|e no o
|en end ,u o
,
,
7H NWA0VN7Ukk5
''='
Age 3J Lves Lcndcn
THkC0k0-BkAKlN0k0Wk
WHA7 H 005 Ocan advnturr
O||y Hlcks p|ans tc ccmp|t what h
ca||s 'th |ast grat flrst' ln 20J4 by
clrcumnavlgatlng th g|cb, a|cn and
unsuppcrtd, ln a rcwlng bcat. 1h
29,000kmjcurny wl|| tak JB-22 mcnths
and dmand slx ml||lcn car strcks.
|n 2005 Hlcks bcam th flrst prscn
tc rcwfrcmth USA tc Brltaln and th
ycungst prscn tc rcwth At|antlc sc|c
ln lthr dlrctlcn. 0urlng hls J24-day
vcyag, hls bcat was rammd by a 5m
shark and h had tc rqust mrgncy
fccd frcma passlng Brltlsh warshlp, but
h succdd. '1h cdds wr masslv|y
stackd agalnst m and flv cut cf slx
pcp| had dld trylng that rcut, but th
cha||ng was part cf th appa|,' h says.
Hlcks attmptd hls flrst g|cba| rcw
ln 2009. H was fcrcd tc stcp cwlng tc
prcb|ms wlth hls bcat, but stl|| ccmp|td
th flrst vr rcwcf th 1asman Sa,
whlch tcck 96 days. H ncwhcps tc
galn spcnscrshlp tc rvlv th g|cba|
rcwln Octcbr 20J4 and ls p|annlng a
kayaklng xpdltlcn frcmCrn|and tc
|c|and |atr thls yar. '|'mlntrlgud by
cha||ngs that havn't bn dcn yt,'
h says. '| want tc dc scmthlng unlqu
and s hcwfar | can push mys|f.'
H0WH 005 l7 1c traln hls bcdy tc
ndur mcnths at sa, Hlcks dlvlds hls
xrcls tlm btwn th bcat (70l
and th gym(30l. '| dc twc hcurs'
rcwlng a day fcr st dlstancs, such as slx
ml|s l9.7kmJ,' h says. '|'|| rcwcutsld
cr cn an lndccr machln. | mlght attach
a buckt bhlnd th bcat cr |av tral|lng
rcps tc lncras th rslstanc.'
|n th gym, Hlcks ccndltlcns hls bcdy
fcr th thr fcur-hcur rcwlng shlfts a
day hls xpdltlcn rqulrs. '| dc thr
tn-rp sts cf bnt-cvr rcws, pu||-ups
and shcu|dr prsss. 1h back, |ats,
traps, arms and shcu|drs tak th straln
ln rcwlng and kayaklng. But ycu can't hav
any wak |lnks, sc | a|sc dc |lght blcps
cur|s wlth a brccmstlck tc wcrk my wrlsts.'
Ccr strngth ls crucla| fcr a rcwr. 'A||
ycur pcwr ls transfrrd thrcugh ycur
ccr and lt wcrks xtra hard whn ycu'r
ln an unstab| bcat.' Hlcks's sc|utlcn ls
a clrcult cf Suprman xrclss, p|anks,
sld p|anks and slt-ups, wlth thr sts
cf ach ccmp|td tc fal|ur. 'Fvry
mcnth | a|sc dc cn st cf ach xrcls
tc fal|ur tc masur my prcgrss.'
Hlcks has cn flna| tralnlng trlck. '| swlm
200mln th Srpntln twlc a wk.
|t's nct fun, but lt prpars ycu fcr blng
frzlng cc|d and scaklng wt at sa.'
glebalrew.cem
~|| you|
(o.e| |
|ene||ed
||ou| you|
co|e end |
.o|| ex|e
|e|d .|en
you
,
|e |n en
une||e
|oe
,
,
7H NWA0VN7Ukk5
Opau rha oor ro c
uau uorx o+ cvaurura
uuu.pgL.co.uk
P|as y 8reo|o, 0ape| 00r|g 0oowy LL24 0T Te|: 01690 720214 ma||: |oIo@pyb.co.0k www.pyb.co.0k Iacebook.comlp|asybreo|o
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whether yo0 waot to go I0rther, h|gher, Iaster or j0st try someth|og d|IIereot, The hat|ooa|
No0ota|o 0eotre cao he|p yo0 take yo0r o0tdoor sk|||s to the oext |eve|.
For a Iree broch0re w|th a|| o0r co0rses & ho||days ca|| 01690 720214 or v|s|t www.pyb.co.0k
~'-='J
Age 27 Lves Sacramntc, USA
THCLlMBlN00Ak0VlL
WHA7 H 005 As a chl|d, Amrlcan
c|lmbr A|x Hcnnc|d usd tc trrlfy
hls mcthr by c|ambrlng cn tcp cf
th frldg. Ncwh amazs th wcr|d
wlth hls advnturs ln blg wa|| fr
sc|c c|lmblng, a pur yt dangrcus
dlsclp|ln that lnvc|vs c|lmblng cc|cssa|
rcck facs wlthcut rcps cr a partnr.
Hcnnc|d's dardvl| brand cf c|lmblng
lnvc|vs ccmp|tlng unlqu physlca|
cha||ngs ln lccnlc |ccatlcns arcund th
wcr|d. H has numrcus spd rccrds
and |ast !un ccmp|td 'th 1rlp|'
by c|lmblng th thr blggst wa||s ln
Ycsmlt Natlcna| Park - th 3,000ft
(9J5ml F| Capltan and th 2,000ft (6J0ml
Mcunt Watklns and Ha|f 0cm - ln a
rccrd JBhr 50mln. H fcrgct hls cha|k
bag, |cst hls fcctlng 20 tlms and ndurd
an lnsct attack, but stl|| ccmp|td
95cf th rcut wlthcut rcps.
'|t's lmpcrtant tc m tc b pushlng my
cwn bcundarls,' says Hcnnc|d, whc |lvs
ln a Pcrd Fccnc|ln van sc h can s|p
nar tc c|lmblng hctspcts. 'Scmtlms
that mans a spd rccrd, but cftn
lt just mans c|lmblng scmwhr |'v
nvr bn bfcr.' 1ralnlng vanqulshs
any far. 'An |lt marathcn runnr kncws
thy can run a marathcn wlthcut gttlng
tcc tlrd. |t's th sam fcr m. Ycu traln
bfcrhand and thn ycu prfcrm.'
H0WH 005 l7 Whn ycu spnd
ycur days hanglng cff c|lffs, muscu|ar
waknss and pccr ba|anc ar
pctntla||y fata| f|aws, sc Hcnnc|d
malntalns a hlgh |v| cf strngth, stamlna
and ccr strngth. H'|| thn adapt hls
fccus acccrdlng tc hls |atst prcjct.
'Pcr bcu|drlng, ycu nd strcng flngrs
and arms. Pcr spd rccrds, ycu nd
lrcn |gs and amazlng |ungs,' h says.
Pcr strngth and muscu|ar ba|anc
h prfcrms prss-ups and p|anks, p|us
hanglng |g |lfts tc wcrk hls ccr. Hls
stamlna ls drlvd frcmrunnlng, skllng,
cyc|lng and, abcv a||, by spd-sc|clng
asy rcuts. '|t's |lk runnlng up a J,000ft
l300mJ hl||, but uslng ycur hands as
w||,' h says. '| hlk ra||y fast vry
day just tc gt tc a c|lmb anyway, sc |
a|ways hav a bas |v| cf fltnss.'
Pltnss ls th fcundatlcn cf hls
xtracrdlnary c|lmblng spd. '| dcn't
actua||y c|lmb fast, | just dcn't gt
tlrd and s|cwdcwn,' h says. But
ncthlng bats c|lmblng lts|f. 'Sc
much ls abcut skl||, bcdy pcsltlcn and
ba|anc. |f ycu want tc b gccd at
c|lmblng, ycu hav tc c|lmb a |ct.'
| e|.ey |eve e |ee
|eve| o |ne. | don
,
ecue||y c||n| e,
| ,u don
,
e ||ed
end |o. do.n
,
,
7H NWA0VN7Ukk5
Whelher you're performing ol lhe lop of your gome or |usl wonl lo
en|oy lhe ouldoors, our vision is lo design foolweor lo help you
be lhe besl you con be.
8e Cul Ihere
Aprs Hike
Aprs Squosh
Aprs Poce
Aprs Gym
S|errc l|le
| WP
S|errc l|le
lcv | WP
l|gcrc l|gcrc
PHY5lCAL PkFC7l0N
PRIC1 IORN
Bu||d|ng a great bcdy |s abcut mcre
than [ust musc|e. Cet the ba|ance r|ght
and create a c|ass|c phys|que w|th he|p
frcmM|che|ange|c and 5uperman
Words Ieel 5nae Phctcgraphy Clen urrews
1
f ycu'r p|annlng tc gt ln shap, th bst
qustlcn tc start wlth ls 'What shap7' Wlth a
spclflc gca| ln mlnd, lt's aslr tc p|an wcrkcuts
and stay mctlvatd, wlthcut cn, ycu'r slmp|y
tralnlng at randcm. Pcrtunat|y, th Anclnt
Crks hav a|rady dcn th hard wcrk fcr ycu by
dlsccvrlng th fcrmu|a - kncwn as th 'gc|dn ratlc' - that
gcvrns what's vlsua||y appa|lng tc th human y.
Ycu can s th ratlc at wcrk ln vrythlng frcmf|cwr
pta|s and plnapp|s tc c|asslca| scu|ptur and archltctur.
Mcr lmpcrtant|y, lt wcrks cn humans tcc. A 2007 study
pub|lshd ln th Archivcs C] Scxucl Bchcviour fcund that
wcmn wr mcr attractd tc mn whcs shcu|drs
and walst ccnfcrmd tc th gc|dn ratlc. 1h bst blt7
W'v a|rady dcn th arlthmtlc and put tcgthr th
wcrkcuts ycu nd. A|| ycu hav tc dc ls put ln th wcrk.
5T6 1
IO 1H N1H3
0cn't |t th lda cf dclng a|gbra put ycu cff - lt's prtty
baslc. 1ak twc numbrs - |t's ca|| thmc and b. 1hy
flt th gc|dn ratlc lf c-b dlvldd by c ls th sam as c
dlvldd by b. 1c put that ancthr way, |cck at thls.
Or tc put lt ancthr way, J.6. 1hat's th apprcxlmat ratlc
cf cn numbr tc ancthr that maks th fcrmu|a wcrk.
1hls ratlc a|rady xlsts a|| cvr ycur bcdy - fcr xamp|,
ln th dlstanc frcmycur ys tc th tcp cf ycur had
and ycur chln - but lt's mcst lmpcrtant ln th ratlc cf
ycur shcu|drs tc ycur walst, whlch glvs ycu th c|asslc
V-shap asscclatd wlth suprhrcs and Spartans.
Anclnt status such as Mlch|ang|c's 0avld wr
dslgnd wlth thls ratlc ln mlnd and lt's a|sc what c|d-
schcc| bcdybul|drs mcd||d thlr physlqus cn. 1h
gccd nws ls ycu dcn't nd tc b spct-cn. slmp|y put, th
c|csr ycu gt tc th gc|dn ratlc th bttr ycu'|| |cck.
5T6 2
CRNCH 1H
NNR3
Ycu can flgur cut ycur cwn lda| prcpcrtlcns ln thr slmp|
stps. A|| ycu nd ls a tap masur and a ca|cu|atcr.
1 Mecsure
yeur sheulder
crcumjerence
at lts wldst pclnt
- usua||y arcund
ycur shcu|drs ln
|ln wlth th tcp
cf ycur chst.
2 Mecsure yeur
wcst creund
yeur cbdemen
sc th bcttcmcf
th tap masur
tcuchs th tcp cf
ycur hlp bcns.
3 0vde the
jrst jgure by
the secend.
1hat's hcwycu
ccmpar wlth
th gc|dn ratlc
rlght ncw.
5T6 3
31RC1 I1
1c wcrk tcwards achlvlng th gc|dn ratlc, th flrst
thlng tc addrss ls rduclng ycur walst masurmnt.
Aftr a||, vry cntlmtr cf b||y fat banlshd ls
J.6cmcf shcu|dr bu|k ycu dcn't nd tc wcrry
abcut. 1h trlck ls tc burn fat whl| wcrklng cn ycur
V-shap, sc runnlng cn a tradml|| lsn't gclng tc cut lt.
'Pcr fat |css ycur ssslcn nds tc ccmprls
suprsts cf uppr- and |cwr-bcdy xrclss tc kp
ycu wcrklng,' says Chrls Burgss, had prscna| tralnr
at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl, whc
put tcgthr th fat |css wcrkcut cn p77. '1hls wcrkcut
ls a|sc dslgnd tc h|p ycu |arn tc ccntrc| ycur
scapu|a lshcu|dr b|adJ rgard|ss cf what musc|
ls wcrklng. 1hls wl|| a||cwfcr lmprcvd actlvatlcn cf
th |ats and d|ts, whlch ar ky musc|s fcr wldnlng
and prcvldlng that V-shap. Fvn th prss-ups
shcu|d prcvld a blt cf a back pump frcmth scapu|a
ccntrc|.' Ycu shcu|d dc thls wcrkcut cnc a wk.
5T6 4
II N3CL
1c scu|pt ycur back tc th prfct slz, dc th
V-shap wcrkcut cn p77 cnc a wk. 1hls uppr-
bcdy ssslcn mphaslss ycur shcu|drs and back
fcr a bcdy shap that wl|| shcwthrcugh a sult.
'1h rp rangs start |cwand lncras tc nsur
ycu'r bul|dlng strngth cnd slz,' says Burgss.
Ycu can't ng|ct ycur |cwr bcdy, thcugh. |t's
hcm tc ycur blggst musc|s, sc wcrklng lt wl||
glv ycu a fat-burnlng bccst and a jc|t cf shcu|dr-
bul|dlng tstcstrcn. '1h lda ls tc hc|d havy stuff
ln ycur hands and ccntrc| ycur |ats and scapu|a whl|
ycu f|x and xtnd ycur hlps,' says Burgss. '1h
farmr's wa|k ls a grat addltlcn tc a V-shap p|an
- lt's cftn cvr|cckd but fcr such a baslc xrcls
lt has sc many upslds, sc lt's wcrth puttlng ln.' 0c a
ssslcn cf thls wcrkcut, a|sc cn p77, cnc a wk.
PHY5lCAL PkFC7l0N
5T6 3
31RC1 I1
1c wcrk tcwards achlvlng th gc|dn ratlc, th flrst
thlng tc addrss ls rduclng ycur walst masurmnt.
Aftr a||, vry cntlmtr cf b||y fat banlshd ls
J.6cmcf shcu|dr bu|k ycu dcn't nd tc wcrry
abcut. 1h trlck ls tc burn fat whl| wcrklng cn ycur
V-shap, sc runnlng cn a tradml|| lsn't gclng tc cut lt.
'Pcr fat |css ycur ssslcn nds tc ccmprls
suprsts cf uppr- and |cwr-bcdy xrclss tc kp
ycu wcrklng,' says Chrls Burgss, had prscna| tralnr
at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl, whc
put tcgthr th fat |css wcrkcut cn p77. '1hls wcrkcut
ls a|sc dslgnd tc h|p ycu |arn tc ccntrc| ycur
scapu|a lshcu|dr b|adJ rgard|ss cf what musc|
ls wcrklng. 1hls wl|| a||cwfcr lmprcvd actlvatlcn cf
th |ats and d|ts, whlch ar ky musc|s fcr wldnlng
and prcvldlng that V-shap. Fvn th prss-ups
shcu|d prcvld a blt cf a back pump frcmth scapu|a shcu|d prcvld a blt c a back pump cmth scapu|a
ccntrc|.' Ycu shcu|d dc thls wcrkcut cnc a wk.
5T6 4
II N3CL
1c scu|pt ycur back tc th prfct slz, dc th
V-shap wcrkcut cn p77 cnc a wk. 1hls uppr-
bcdy ssslcn mphaslss ycur shcu|drs and back
fcr a bcdy shap that wl|| shcwthrcugh a sult.
'1h rp rangs start |cwand lncras tc nsur
ycu'r bul|dlng strngth cnd slz,' says Burgss. d
Ycu can't ng|ct ycur |cwr bcdy, thcugh. |t's
hcm tc ycur blggst musc|s, sc wcrklng lt wl||
glv ycu a fat-burnlng bccst and a jc|t cf shcu|dr-
bul|dlng tstcstrcn. '1h lda ls tc hc|d havy stuff
ln ycur hands and ccntrc| ycur |ats and scapu|a whl|
ycu f|x and xtnd ycur hlps,' says Burgss. '1h
farmr's wa|k ls a grat addltlcn tc a V-shap p|an
- lt's cftn cvr|cckd but fcr such a baslc xrcls
lt has sc many upslds, sc lt's wcrth puttlng ln.' 0c a
ssslcn cf thls wcrkcut, a|sc cn p77, cnc a wk.
M
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I1 LO33 WORXO1
Hewte de th|s werkeut 0c ach palr cf mcvs as a suprst wlth
nc rst btwn thm, uslng a wlght that a||cws ycu tc ccmp|t a
mlnlmumcf J2 rps. 1h wcrkcut shcu|d tak |ss than 55 mlnuts.
V-3HP WORXO1
Hewte de th|s werkeut 0c parts J-3 as suprsts and part 4 as
a trl-st wlth nc rst btwn mcvs, uslng a wlght that maks
lt dlfflcu|t but nct lmpcsslb| tc ccmp|t th rqulrd rps.
Rest fer twe m|nutes between suersets. Reeat a tetal ef feur t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef three t|mes.
Cemlete feur sets ef each. Rest fer 90 secends between sets. Rest fer 90 secends between suersets. Reeat a tetal ef feur t|mes.
IA
0umbbell deadllft
12-15 rps
IA
Wlde-grlp pull-up
6-8 rps
2A
5lngle-armdumbbell rew
8-10 cn ach arm
4A
5tralght-arm
pull-dewn 15 rps
48
0umbbell lateral
ralse 15 rps
40
Face pull
15 rps
2A
0umbbell bex step-up
12-15 cn ach |g
3A
0umbbell walklng lunge
12-15 cn ach |g
I8
Wlde-grlp lat pull-dewn
12-15 rps
I8
lncllne dumbbell press
6-8 rps
28
5tandlng barbell sheulder
press 8-10 rps
38
0umbbell pull-ever
12-15 rps
3A
0lp
10-12 rps
28
ress-up
12-15 rps
38
5tandlng barbell
sheulder press 12-15 rps
GROW1H OO31 WORXO1
Hewte de th|s werkeut 0c xrclss J, 2 and 3 as slng| mcvs, thn 4 as a suprst,
uslng a wlght that maks lt dlfflcu|t but nct lmpcsslb| tc ccmp|t th rqulrd rps.
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0umbbell
deadllft
6-8 rps
4A
0umbbell bex
step-up 10-12
rps ach sld
8
Rack deadllft
6-8 rps
48
0umbbell
walklng lunge
10-12 rps
0
Remanlan
deadllft
8-10 rps
80
0umbbell
farmer's walk
30m
PHY5lCAL PkFC7l0N
He|ghts, camera,
act|en man
l
s yeur next adventure |n the
great eutdeers cl|mb|ng a h|gher
meunta|n, r|d|ng a b|gger wave
er sw|mm|ng te deeer deths7
Whatever yeur challenge, yeu need
te knewthat yeu can cature the
mement |n crystal-clear erfect|en.
1hat's why the f|rst th|ng you shou|d
pack before your adrena||ne-fue||ed
journey |s the newN|kon CDDLP|X AWJJ0
because |t's the on|y camera that |s just
as prepared for adventure as you are.
Whether |t's he|d |n your hands,
mounted to your surfboard, c||pped on
your hand|ebars or attached to your scuba
tank, |t w||| capture every tw|st and turn,
wave and d|ve, and jump and crash |n cr|sp
photographs or fu|| h|gh-def|n|t|on mov|es.
And the best b|t7 As soon as you've
conquered your |atest cha||enge you can
te|| your fr|ends and fam||y back home
thanks to the N|kon CDDLP|X AWJJ0's
bu||t-|n W|-P|, wh|ch transfers the H0
p|ctures and v|deos d|rect|y to a smart
dev|ce for qu|ck and easy up|oad|ng.
1he J6-megap|xe| back-|||um|nated
|mage sensor - wh|ch captures stunn|ng
snaps whether |t's under water, |n the
m|dday sun or |ast th|ng at n|ght - w|de-
ang|e 5x zoom|ens and 75mmmon|tor are
a|| protected |n a tough, compact body that
|s dust-proof, waterproof to depths of J8m,
The
N|ken C00LPlXAW110 cemes
|n feur celeurs: cameuflage,
blue, black and erange.
Fer mere |nfermat|en v|s|t N|ken.ce.uk
Capture every h|gh w|th the newN|kon CDDLP|X AWJJ0 camera
MF PRDMD1|DN
Capture
the mement
Whatever your cha||enge,
guarantee you get the perfect
shot w|th these t|ps fromMF
photographer 1omM||es
M00NTAlNHl0H
You need to knowthe terra|n you're
exp|or|ng. P|an your route and mark the
p|aces a|ong the way you th|nk w||| make
for a great shot. You need to be ready
when the opportun|ty for the shot arr|ves,
so know|ng when that's ||ke|y to happen
makes gett|ng a great shot more ||ke|y.
1he h|gher you c||mb, the |ess
equ|pment you want to carry, so str|p back
to the bas|cs. |f you need to get
somewhere to get that one shot, you don't
want to be we|ghed down by unneeded k|t.
A||owt|me to get ahead of your
c||mb|ng crewso you can shoot back down
on themfor the perfect, awe-|nsp|r|ng
shot. C|v|ng yourse|f the t|me to get |n the
r|ght pos|t|on w||| get a better shot and not
hav|ng to rush keeps you safer - |t doesn't
matter howwe|| the shot turns out |f you
never get to see |t.
0CAN0
1ake the t|me to get used to us|ng your
newcamera, a|most to the po|nt where
you can do so b||ndfo|ded. When you need
that perfect shot |n the depths, you can't
afford to be faff|ng around |ook|ng at the
camera or you may r|sk m|ss|ng the b|g
moment you are down there for.
1he co|our of ||ght sh|fts the deeper you
descend, so |t |s cr|t|ca| to adjust your wh|te
ba|ance accord|ng|y to get the r|ght |mage.
5afety has to be of pr|mary |mportance
so doub|e- and tr|p|e-check your
equ|pment before even th|nk|ng about
photography. 1he best shots come from
those who are best prepared.
00lN0 T0XTkM5
1he faster the act|on, the faster the
shutter speed requ|red. 0on't be afra|d to
crank up the |5Dsens|t|v|ty - |t won't be
the shot you want |f |t's b|urry.
As the cond|t|ons get co|der, you a|so
need a faster shutter speed. Cet to know
your newcamera and how|t operates to
ensure you are as ready as |t |s.
1he best p|ctures of extreme sport
and adventures are a|ways those that
capture the |nstance froma newang|e
or perspect|ve. Hav|ng a good |dea of
what you want to shoot |s the on|y way
to ensure you get |t r|ght.
shockproof fromhe|ghts of up to 2mand
freeze-proof to temperatures down to a
bone-ch||||ng -J0`C, a|| of wh|ch means
|t's ready for act|on as soon as you are.
And |n keep|ng w|th the demands
of every h|gh-octane adventurer, the
N|kon CDDLP|X AWJJ0 |s opt|m|sed
for the great outdoors. |ts range of
features |nc|udes an e|ectron|c compass
and wor|d map so you can p|ot and
p|an your next route, wh||e |ts CP5
enab|es geo-tagg|ng of your |mages
so you can eas||y track and te|| your
mates where your |atest escapade
has taken you. |ts a|t|meter records
the exact a|t|tude at wh|ch you take a
shot - from300mbe|owsea |eve| to
4,500mabove |t - so you can back up
your stor|es on your return to work.
|f you prefer to capture |mages
fromthe t|ck of the act|on, rather
than stand|ng on the s|de||nes, |t's
the on|y camera you w||| ever need.
N
iken
C0
0
LPlX
AW
110
5hockproof to 2m
Preeze-proof to -J0`C
W
aterproof to J8m
J6
m
egap|xe|s
5x zoom
W
|-P|
CP5
L L L L L C . C C
menstness.ce.ukMAY 20J3B3
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Lve lje n the t lune
Fk
k0NNlN0
Cusne Reyule's sring-limbed running man 5ebastien
Feucan newteaches classes. MF's eel 5nae jums in
ebast|en loucan |s unstoppab|e Or, to put |t a
better way, he just doesn't stop At the london
gymwhere he teaches c|asses, wh||e MF's head
ot d|g|ta| content N|c| lutch|ngs and l wa|t tor our
photographer to set up, the tounder ot treerunn|ng
|s r|cochet|ng ott the wa||s, sw|ng|ng tromscatto|d|ng
and bounc|ng over vau|t|nghorses just tor the tun ot |t
le moves |||e a v|deogame character no wasted
movement, every mot|on |oo||ng s||ght|y unrea| N|c|
and l are probab|y the most acrobat|c members ot the MF
team N|c| than|s to years ot s|ate and snowboard|ng,
me v|a judo but |t's d|tt|cu|t to see howwe'|| |eep up
5CRN 5TAR
You may remember loucan tromh|s ro|e |n Ccsino
Poyc|c, where the open|ng tootchase sawh|m
MF Tkl5...
5
Lve lje n th
MF's N|ck and Ieel
leek en as 5ebast|en
Feucan demenstrates
a wall [um
B4MAY 20J3menstness.ce.uk
c|amber|ng and vau|t|ng h|s way across a construct|on
s|te ahead ot a |umber|ng (|n compar|sonl 0an|e|
Cra|g Or tromdocumentary !ump Loncon, |n wh|ch he
|eaped across lMS Be|tast and the loya| A|bert la||
Or poss|b|y tromDcncinq Cn lcc, the lV rea||ty show
that sawh|msutter a shoc| e||m|nat|on |n wee| three
Between med|a engagements, he's seen the
sport ot treerunn|ng growby ||tera| |eaps and bounds,
as young trcccurs (as exponents ca|| themse|vesl
compete on Youube or |n ||ve compet|t|ons to |and
evermore |nvent|ve moves h|s |s where loucan's
sty|e sets |tse|t apart tromthe more trad|t|ona|
'par|our' he |atter, |nvented by loucan's tr|end 0av|d
Be||e, emphas|ses s|mp|y mov|ng tromone po|nt to
another as qu|c||y and ett|c|ent|y as poss|b|e, wh||e
treerunn|ng encourages t||ps, sp|ns and other tr|c|s
he pa|r had a m||d ta|||ngout over the semant|cs and
nowthe sports have a c|ear gu|t between them
'lreerunn|ng |s an extens|on ot what l d|d w|th
0av|d,' exp|a|ns loucan 'lt's an express|on ot
Freerunn|ng d|ffers frem
arkeur |n the added
[ums and tw|sts
yourse|t |n your env|ronment w|th no ||m|tat|on
You can |ncorporate your sty|e, you can |ncorporate
gymnast|cs, capoe|ra, brea|danc|ng Anyth|ng'
N0 LlMlT5
hat doesn't mean the sport |s ||m|ted to rubber||mbed
teenagers, loucan |s qu|c| to po|nt out 'You can be
three years o|d or 70 and you can do |t lt you just say, l
want to do what l can do r|ght now, w|th my body, you'||
do we|| lt's not about |earn|ng, |t's re|earn|ng what
we've torgotten Soc|ety has cond|t|oned us to move a
certa|n way, but |t you |oo| at ch||dren mov|ng they do
th|ngs natura||y l a|ways say ch||dren are the masters'
o d|gest th|s |dea, we warmup w|th some easy
tumb||ng and ro||s over |owboxes, where the on|y
po|nt |s not to |and on our heads Next are torward
ro||s, then there's catcraw||ng, |eap|ng and some
dr|||s des|gned to ma|e sure we're |and|ng proper|y
s|mp|e stutt, but the gu|t |n ett|c|ency between
loucan and us |s obv|ous le bare|y ma|es a no|se
'Feucan
barely makes
a neise when
he meves
and abserbs
kinetic
energy
like a cat'
when he moves and absorbs ||net|c energy |||e a
cat l do Ok, but tee| |||e an oat |n compar|son
We t|n|sh w|th some burpees, ett|c|ency aga|n ta||ng
pr|or|ty over speed Sott |and|ngs and ettorttree ta|eotts
are the |ey, and wasted movement |s a b|g nono
UP AND 0VR
Next up |s vau|t|ng h|s |s the aspect ot treerunn|ng
that appea|s to me the b|t that prom|ses to |et me
|eap tences, avo|d crowds, evade muggers and traverse
who|e c|t|es |n a stra|ght ||ne, po|nt A to po|nt B Vau|ts
come |n a var|ety ot sty|es, the appropr|ate one tor any
s|tuat|on be|ng determ|ned by what you're hurd||ng,
howtast you're mov|ng and howcoo| you want to |oo|
l|rst up |s the cat vau|t both hands on the box at
once, teet through the m|dd|e tor a n|ce, |owr|s| |eap
Next |s the speed vau|t, a onehanded var|at|on w|th
a b|t ot s|deways |ean lt |oo|s eas|er but |s actua||y
s||ght|y tougher, espec|a||y at a tu|| spr|nt, wh|ch |s
what |t's des|gned tor l bounce ott the box on my
'Freerunning
premises te
let me leap
fences, evade
muggers and
traverse
cities in a
straight line
fremAte B'
Fall|ng w|theut
hurt|ng yeurself |s
a key freerunn|ng sk|ll
t|rst attempt, m||d|y than|tu| that l'mnot try|ng th|s
on a br|c| wa|| above untorg|v|ng pavement
Next up |s the 't|ctac', wh|ch |nvo|ves us|ng a bounce
ott a wa|| to get extra he|ght tor c|ear|ng an obstac|e We
start w|th t|ny, prec|se toottouches on the wa||, then a|m
to c|ear a toampad that's bare|y sh|nh|gh lt's not |ong
betore we're try|ng to c|ear the b|ggest th|ng |n s|ght a
vau|t|nghorse shoved up aga|nst the wa||
We start try|ng vau|t var|at|ons, ot wh|ch there are
dozens, tromthe 'kong' (a |ong jump where you put your
hands down on|y just betore |and|ngl to the 'underbar'
(used tor go|ng underneath tences or barr|ersl lt's
gett|ng a b|t dangerous, so loucan ca|ms th|ngs down
w|th some prec|s|on jump|ng |eap|ng troma mat onto
a th|n rubber beamthat's bare|y ra|sed ott the t|oor,
then between more mats staggered |||e stepp|ng
stones across a pond Lxcess energy and aggress|on
are counterproduct|ve here, wh|ch |s the po|nt
lt's tempt|ng to th|n| you can emu|ate a|| the Youube
v|deos ot treerunners |aunch|ng ott bu||d|ngs, but those
guys or at |east, the ones who don't ta|| tou| ot natura|
se|ect|on v|a exp|oded |nees have put |n hours ot
pract|ce on eas|er, sater jumps t|rst Or, as loucan puts |t,
'o start sate|y |s to ||sten to your rhythm, your |eve|, not
to try to |mpress peop|e You can ta|| and damage
yourse|t, but |t you do |t |n the r|ght way, |t's very hea|thy'
0FF TH WALL
loucan h|mse|t |s the best advert tor treerunn|ng le's
33 and st||| has a s|xpac|, wh|ch he ma|nta|ns on a str|ct
reg|me ot no s|tups, ever 'l'm|n great shape because l
respect the a|ways |n mot|on concept,' he says 'l don't
go to the gym As soon as l'mp|ay|ng, l enjoy |t' le |s a|so
capab|e ot |nsane teats At one stage, wh||e we're sett|ng
up an outdoor photo, he casua||y ta|es a runup at a wa||,
bounces ott one toot, |atches on to a |edge and prope|s
h|mse|t over |t, a|| w|thout any v|s|b|e s|gns ot ettort
Atter com|ng bac| down to earth, he shrugs
'Because l'mc||mb|ng, mov|ng a|| the t|me, that's
Ieel clears the
vault|ng-herse |n a
s|ngle beund. Almest
N|ck and Ieel get
seme t|s fremFeucan
B6MAY 20J3menstness.ce.uk
what my body's adapted to l try to be very t|u|d,
very connected w|th the env|ronment You become
|||e an an|ma|, transtormyourse|t |nto an an|ma|'
lor me, th|s |s the po|nt ot treerunn|ng l'mnever
go|ng to trontt||p ott a ba|cony or vau|t across
ower Br|dge, but l m|ght need to c|ear a tence at
speed or ma|e a d|tt|cu|t jump w|thout brea||ng an
an||e lt t|tness |s supposed to be about |mprov|ng
your qua||ty ot ||te, wh|ch l th|n| |t |s, then be|ng ab|e
to move qu|c||y and ett|c|ent|y t|ts r|ght |n And |t
|t carves you a s|xpac|, so much the better
5ebast|en Feucan teaches r|vate |nd|v|duals
and greu classes v|a the Feucan Academy.
Fer mere |nfe v|s|t feucan.cem
1 A reasonab|e amount ot speed |s essent|a|, but |t's more |mportant to t|nd out wh|ch toot you're comtortab|e ta||ng ott trom 2 Atter the ta|eott, tuc| |n both
|egs h|s |s where |t's adv|sab|e to have started on someth|ng you |nowyou can c|ear 3 As you pass the obstac|e, br|ng your |egs through and push ott w|th
both hands at the same t|me lt you've chosen someth|ng |ong to jump over, such as a bench, push ott near the end 4 Lxtend your |egs, try to |eep a spr|ng |n
your |nees on |and|ng, and carry on runn|ng lt you end up |n a heap, moan|ng, you've done |t wrong
King ef Keng
loucan demonstrates one ot treerunn|ng's s|gnature |eaps the spectacu|ar kong vau|t
1
2
3
4
Ieel ract|ses h|s
rec|s|en [um|ng
lt's net hewh|gh
yeu [um, |t's hew
well yeu land
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Versus
0ccuatien: Sty|lsh, hlgh-prfcrmanc tab|ts
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Versus TeuchTab 8 -
The Arent|ce
ldea| tor access|ngema||,
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l|ve. lt's
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NAM: L|qu|d Cr|
0ccuatien: H|plng ycu gt a strcng grlp
De yeu want te take yeur
tra|n|ng te the next level7
he m|ghty l|qu|d Cr|p has
arr|ved tromthe USA Once |t's
app||ed to your hands, you w|||
exper|ence an amaz|ng gr|p
wh|ch |asts tor hours w|thout
reapp|y|ng l|qu|d Cr|p wor|s
no matter howmuch you
sweat or even |t |t's ra|n|ng|
l|qu|d Cr|p creates no dust
and |eaves no wh|te mar|s
on c|oth|ng or equ|pment,
wh|ch |s pertect |t your gym
has banned cha|| l|qu|d Cr|p
|s pertect tor the gym, rugby,
c||mb|ng, tenn|s, go|t, Crossl|t
and strongman tra|n|ng
Mere |nfe: Buy d|rect from
www.||qu|dgr|p.co.uk or any
reputab|e nutr|t|on, outdoor or
sports shop. 1rade |nqu|r|es to
sa|esQ||qu|dgr|p.co.uk. RRP E9.99
NAM: FU Ha|r Cl|n|cs
0ccuatien: Ladlng halr transp|ant c|lnlcs
Mere |nfe: Ca|| 020 365J 3366, ema|| |nfoQfueha|rc||n|cs.co.uk or v|s|t www.fueha|rc||n|cs.co.uk.
W|th baldness affect|ng areund twe
th|rds ef men befere they turn 40, there's
ne deubt that a ha|r translant, dene
r|ght, can be a l|fe chang|ng exer|ence.
heremar|ab|eresu|ts enjoyedby theactor
!ames Nesb|tt andthetootba||er Wayne
looney areduetothe|atest lUL(lo|||cu|ar
Un|t Lxtract|onl techn|que, wh|ch|s the
|east pa|ntu| andm|n|ma||y |nvas|veha|r
transp|ant procedure|nthemar|et today
helULprocedure|s champ|onedby
lULla|r C||n|cs, oneot the|ead|ngha|r
transp|ant c||n|cs |nlar|ey Street today
lnd|v|dua| ha|rs (to|||c|esl areextracted
tromthebac| or thes|deot theheadand
then|nsertedoneby one|ntheba|d|ng
areas, creat|nga newnatura| ha|r||ne lUL
la|r C||n|cs uses t|ny need|es, sothere
|sn't any st|tch|ngor scarr|ng Moreover,
s|nce|oca| anaesthet|c |s used|nboth
steps, there|sn't any pa|ne|ther
Lachha|r |s |mp|antedat an
ang|etom|m|c that ot theor|g|na|
ha|r andthetranslantedha|r w|ll
cent|nuetegrewnermallyandcan
betreatedl|ketherest ef yeur ha|r.
'Someonewhohas hada ha|r
transp|ant w|thus |oo|s onaverage
sevenyears younger,' says M|chae|
XCLU5lVRADR0FFR
Whenbeek|nga ha|r censultat|en
v|a www.fueha|rcl|n|cs.ce.uk, den't
ferget tement|en'MF' |nerder te
rece|veanexclus|ve15%d|sceunt.
lsa|ta||s, manag|ngd|rector ot lUL
la|r C||n|cs 'But |nmy case, peop|e
say that l |oo| morethantenyears
younger,' headds w|thcont|dence
W
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WALKlN0
lNBklTAlN
MF's 0amian Hall exlains why Britain's leng-distance
trails - and the Ceast te Ceast walk in articular - eher
challenges, adventures and rigereus werkeuts
've tre||ed many ot the wor|d's tamous
and notsotamous |ongd|stance tra||s
l've c||mbed vo|canoes |n the Andes,
ta||en down mounta|ns |n NewZea|and's
Southern A|ps and had a wa|||ng boot
sto|en by a possum|n Austra||a But l
t|rm|y be||eve |t you ||ve |n Br|ta|n, some ot the
best wa||s you can do are on your doorstep (or
at |east on|y a tewhours awayl And the north
ot Lng|and |s a great p|ace to start
Why d|d yeu walk ngland ceast te ceast7
When l spent ten months trave|||ng around
lat|n Amer|ca l grewa great beard, t|shed
tor p|ranhas, got robbed by a po||ceman and
c||mbed |oads ot mounta|ns Yet when l got
bac| to Br|ta|n, l st||| hadn't sated my appet|te
tor adventure and l rea||sed that a|though l
|newthe Andes pretty we||, there were
|arge parts ot th|s green and p|easant
TH MF 00l0 T0.
l
There's a vast netwerk ef

leng-d|stant tra|ls acress
r|ta|n, eften threugh the
mest sectacular scenery
|and l hadn't seen So l wa||ed the 309|mCoast to
Coast path tromSt Bees |n Cumbr|a to lob|n lood's
Bay |n North Yor|sh|re Spend|ng ten days cross|ng
the country gave me more sat|stact|on than anyth|ng
l'd done abroad And l te|t prod|g|ous|y t|t by the end
ls |t really a challenge7 lt's [ust walk|ng after all.
When d|d you |ast wa|| 40|mor more |n a day Your
|egs certa|n|y tee| |t Your teet w||| probab|y have b||sters
and sore, red b|otches Your ca|ves shou|d be scream|ng
b|ue murder and your th|ghs w||| most |||e|y be penn|ng
a stern |etter to the|r |oca| Ml about wor||ng cond|t|ons
And that wou|d be atter a t|at 40|m, tor 40|mot
ascents and descents |n, say, the la|e 0|str|ct, mu|t|p|y
that pa|n by two or three And |t you wa||ed those
40|mw|th a JS20|g pac| on wh|ch you wou|d |t
you were camp|ng your bac|, shou|ders and core
musc|es w||| |nowabout |t too And that's just one day
ut |sn't rambl|ng fer Thermes-tet|ng ret|red geegrahy
teachers w|th rucksacks full ef warmegg sandw|ches7
lt you're concerned about the connotat|ons ot the word
'ramb||ng', th|n| ot |t as |ongd|stance wa|||ng or tre|||ng
h|s |s det|n|te|y a young(|shl man's game, requ|r|ng
ser|ous t|tness, endurance and res|||ence You cou|d be
soa|ed to the s||n atter wa|||ng tor ten hours and st|||
be J0|mtromthe next v|||age Or |ost on the moors |n
a hurr|cane (lerhaps a hermos |sn't such a bad |dea
atter a||l lt can be arduous and even unp|easant, but |t's
wondrous and a|most a|ways supreme|y sat|sty|ng
As we|| as the Coast to Coast, l've wa||ed two more
ot Br|ta|n's Nat|ona| ra||s the 43J|mlenn|ne Way and
the J60|mCotswo|d Way, wh|ch can be done |n t|ve
days Lng|and and Wa|es have JS Nat|ona| ra||s, tota|||ng
about 4,000|m, w|th tour more |n Scot|and (where
they're ca||ed long 0|stance loutesl A|| otter genu|ne
w||derness exper|ences and a sense ot |ndependent
adventure a|though there's no rea| e|ement ot danger,
s|nce they're usua||y we|| s|gnposted and have ott|c|a|
gu|deboo|s |nc|ud|ng good maps and ClS reterences
Why sheuld l de the Ceast te Ceast walk7
lt's arguab|y the most spectacu|ar |ongd|stance wa||
|n the Uk, certa|n|y |n Lng|and he tra|| |nc|udes the
The Lake D|str|ct effers
seme ef the ceuntry's
mest breathtak|ng v|ews
'Wis is
denitely a
yeunglishI
man's game,
requiring
serieus
tness and
resilience'
g|or|ous la|e 0|str|ct, the underrated Yor|sh|re 0a|es,
the moody North Yor| Moors and a who|e |ot more l
a|so |||e the |dea that you can eas||y v|sua||se a map
ot where you're stomp|ng s|mp|y one s|de ot the
country to the other wh|ch a|so otters a sense ot
accomp||shment other wa||s can't qu|te match
Most t|t peop|e manage |t |n J2 days enough t|me
to have torgotten a|| about the tr|v|a||t|es ot the day
job but w|thout us|ng up a|| your annua| |eave he
loya| Mar|nes apparent|y comp|ete |t |n a lercu|ean
s|x days, averag|ng SJ|ma day lt too| me ten days,
though |t'd be a shame to th|n| ot |t as a race l||e
an X Fcctor contestant, |t's a|| about the journey
What de yeu de fer accemmedat|en7
loste|s, camps|tes and B&Bs are a|| ava||ab|e en route
Some compan|es w||| sherpa your bag on to the next
waypost so you can carry just a coat and a cred|t card |t
you want, a|though |t d|m|n|shes the sat|stact|on ot be|ng
se|tsutt|c|ent You can a|so wa|| |t as a ser|es ot day
tr|ps, head|ng home or to a conven|ent base at the end
ot each stage lor me, however, do|ng |t |n one go g|ves a
much greater sense ot |ndependence and ach|evement
l most|y w||d camped, st|c||ng up my tent whenever
l te|t too |nac|ered to carry on ln Lng|and w||d camp|ng
|s techn|ca||y on|y a||owed w|th the perm|ss|on ot the
|andowner, but there's a trad|t|on ot bac|pac|ers arr|v|ng
|n the even|ng, brea||ng camp ear|y and |eav|ng no trace
ot the|r stay Lxper|enced tre||ers w||| te|| you gett|ng
perm|ss|on otten |sn't pract|ca| and most |andowners
don't m|nd as |ong as you respect the env|ronment
don't bu||d t|res, stay away tromthe ||vestoc| and so
on but |t you're concerned about the |aw, ma|e sure
you get perm|ss|on or st|c| to ott|c|a| camps|tes
What's not |n doubt |s that w||d camp|ng |s the most
t|ex|b|e and exh||arat|ng opt|on, |ett|ng you get more
d|stance |n and be more adventurous Lspec|a||y |t you're
so t|red you've ended up |n a bu||'s t|e|d Camp|ng h|gh up
|n the la|e 0|str|ct or on w||d moors g|ves you unr|va||ed
ear|ymorn|ng panoramas, a|| to yourse|t B||ss
What are the h|ghl|ghts ef th|s reute7
he la|e 0|str|ct |s the obv|ous one the secret va||eys,
vast |a|es, end|ess v|ews, rema|ns ot loman roads
and w||d deer d|sappear|ng |nto the morn|ng m|st
And you get a thorough wor|out go|ng up and down
those r|ght|y romant|c|sed but demand|ng pea|s he
North Yor| Moors are a c|ose second l was there |n
August, when the heather |s a sea ot gorgeous purp|e
he country |s more dramat|c than l rea||sed l watched
Lng|and change, |ron|ng |tse|t out |nto t|at tarm|and
atter the mammoth mounds ot the la|e 0|str|ct, then
crump||ng up aga|n |nto b|rdt|||ed moor|and he wa||
was a v|v|d rem|nder ot Lng|and's h|story too, w|th
stone c|rc|es jutt|ng out ot the heather l a|so v|s|ted |ots
ot p|aces (and a tewpubsl l'd never heard ot but w|||
det|n|te|y go bac| to, such as Shap and k|r|by Stephen
l was surpr|sed by the Br|t|sh too l wanted to get away
trompeop|e tor a b|t and you can do that but
a coup|e ot randomacts ot ||ndness by strangers
'l mestly
wild camped,
sticking up
my tent
whenever
l felt tee
knackered
te carry en'
r|ta|n |s full ef
fantast|c sets te
rest weary legs
After the f|rst sect|en ef
the Ceast te Ceast yeu wen't
see the sea fer ever 300km
Playingthelenggame
Plv mcr cf th UK's mcst cha||nglng |cng wa|ks
The demand|ng eaks ef
the Lake D|str|ct w|ll g|ve
yeu a thereugh werkeut
1h c|dst and tcughst
Natlcna| 1ral| ls th
43JkmPenn|ne Way,
whlch strtchs frcm
th Pak 0lstrlct up
thrcugh th Ycrkshlr
0a|s, Ncrthumbr|and
and th Chvlcts tc th
Sccttlsh bcrdr. |t
usua||y taks J6 days.
1h 5euth West Ceast
Path ls th UK's |cngst,
wlndlng J,0J4kmfrcm
th dg cf Fxmccr tc
th shcrs cf 0crst.
Ycu'r un|lk|y tc dc lt a||
ln cn gc slnc lt taks
arcund svn wks.
At a ccmparatlv|y
mcdst 2B5km0ffa's
Dyke Path, rcugh|y
fc||cwlng th bcrdr
btwn Fng|and
and Wa|s, ls stl|| a
tcugh cha||ng.
|n Scct|and th 5euthern
Uland Way ls th blggl.
1h 34Jkmwa|k gcs
frcmPcrtpatrlck ln th
wst tc Ccckburnspath
ln th ast.
Whl| nct an cfflcla| tral|,
th daddy cf UK |cng-
dlstanc wa|ks ls Land's
nd te Iehn e' Creats.
th tlp cf scuth-wst
Fng|and tc th tcp cf
Scct|and. 1h dlstanc
dpnds cn ycur rcut.
made me th|n| d|tterent|y about my compatr|ots
(we're a ||nd, humorous and decent bunch rea||yl
Hewde yeu reare hys|cally fer a walk l|ke th|s7
he best tra|n|ng |s to s|mu|ate |t as c|ose|y as poss|b|e
0o some |ong daywa||s or, better st|||, wee|end tre|s so
you |nowwhat |t's |||e to start out sore |n the morn|ng
lt's cruc|a| to carry a|| the equ|pment you p|an to ta|e
w|th you As we|| as the phys|ca| acc||mat|sat|on, |t's
great tor t|nd|ng out what ||t wor|s and what doesn't
Any card|o wor| w||| he|p cyc||ng, sw|mm|ng,
runn|ng, |aya||ng ln the gym, wor| on your |egs,
shou|ders, bac| and core w|th moves such as the
tarmer's wa||, shou|der press, squat and dead||tt Ot
course, a |ongd|stance wa|| |s more about endurance
and stam|na than musc|ebu||d|ng and power, but by the
end you'|| t|nd you've |mproved |n those areas too a|e
wa|||ng po|es to g|ve your arms a wor|out as you go
hen there are the menta| cha||enges hese
|nc|ude dea||ng w|th weather you need to be used
to be|ng wet through, or too hot, co|d or muddy
lt's usetu| to |nowhowto get un|ost as we||
De yeu have any t|s fer anyene centemlat|ng de|ng
the Ceast te Ceast er a Nat|enal Tra|l |n ene ge7
lac| as ||ght|y as poss|b|e w|thout be|ng rec||ess You
don't need a pa|r ot soc|s tor every day, tor examp|e
When shopp|ng, t|nd out the we|ght ot tents, bac|pac|s,
jac|ets and the |||e though remember ||ghtest |sn't
a|ways best ry out a|| ||t betorehand you don't want to
d|scover your jac|et doesn't t|t |n a stormon Str|d|ng Ldge
l|an ahead so you're not carry|ng more tood than
necessary (though |t's w|se to have some extra tood
|n case ot nav|gat|ona| embarrassmentl, as there are
a|ways pubs, cates and shops Lat|ng de||c|ous |oca| tood
|n a country pub |s much more ot a reward atter a |ong,
tough day than a d|nner ot beet jer|y and co|d beans
p|us you'|| a|so be contr|but|ng to the |oca| economy
Waterpur|ty|ng tabs can prove very usetu| and you
shou|d te|| someone a qu|c| text |s t|ne where you're
go|ng each day here's no need tor maps as the ott|c|a|
gu|deboo|s have them|nc|uded hough a compass |s
a good |dea As |s a b||ster ||t And a sense ot humour
he best adv|ce |s go tor |t there's noth|ng stopp|ng
you Lven |t you tee| your t|tness |sn't up to |t, adapt
your amb|t|ons to t|t w|th what you can hand|e and just
go l |nowl'mat my happ|est when l'm|n the great
outdoors w|th my bac|pac| on and gett|ng tromA to
B |s my on|y tas| ot the day l|te |s better when |t gets
s|mp|er, and better st||| |n green and w||d p|aces
Fer mere |nfe en the 15 Nat|enal Tra|ls |n ngland
and Wales, see nat|enaltra|l.ce.uk. Dam|an Hall |s
the auther ef the eff|c|al Nctencl Trcl Cude Te
The Pennne Wcy, ava|lable at amazen.ce.uk.
Fer mere v|s|t dam|anhall.|nfe.
W|ld cam|ng means yeu
get seme sec|al arts ef the
ceuntry te yeurself, such as
the Nerth Yerk Meers
MF's Dam|an makes
fr|ends en the Ceast
te Ceast walk
AKUCk57ANBKC7X
Bccts ar undcubtd|y
ycur mcst lmpcrtant blt cf
klt, sc chccs wls|y. 1h
AKU Crsta ls dslgnd
spclflca||y fcr |cng wa|ks
wlth havy |cads and cffrs
r|lab| stabl|lty, rassurlng
ccmfcrt and a||-rcund qua|lty.
| slmp|y can't fau|t lt.
235 aku.|t
05PkY A7Hk 70
Ycu want tc carry ycur cwn klt
as ccmfcrtab|y as pcsslb|.
Ospry's Athr 70 pack
ls hydratlcn ccmpatlb|,
wlth lntrna| and xtrna|
ccmprsslcn, qulck accss
and th |atst suspnslcn
and ccmfcrt tchnc|cgy. Pcr
a fu|| rvlw, s pB9.
160 esreyacks.cem
5MAk7W00L BNCHMAkK
PH0PkF0kMANC
Nvr bfcr has a scck had sc
much sclnc. 1h manufacturr
c|alms ths ar sc advancd
th mcr thy'r wcrn, th
strcngr thy bccm. 1hy'r
rlnfcrcd ln ky aras, whl|
vntlng h|ps mclstur and
tmpratur ccntrc|.
Frem14 smartweel.cem
VAU0 P0Wk LlZAk0
UL7kALlCH7
Ycu want tc pack |lght but tnts
arn't usua||y |lght. Hr's th
answr. Nct cn|y ls th Pcwr
Llzard |ss than Jkg (wlthcut lts
bagl, but lt can flt twc pcp|,
has a pcrch and ls surprlslng|y
ccmfcrtab|. |t's a|sc stab| ln
strcng wlnds and qulck tc rct.
385 vaude.ce.uk
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ssential trekkingkit
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uropean 5ports and
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lIS All ll IlE
RehexNutrition
Rehex Nutrition Ltd
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www.rehex-nutrition.com
lnstant Whey Duo* deIivers an exceIIent nutritionaI prohIe:

lt provios 75% protin ano only 2g o carbohyorat ano
g o at pr 25g srving, with highr lvls o glutamin
ano arginin than why protin alon.
lt is a combination o why concntrat, why isolat,
MusclDriv
protin complx as wll as Nutralys' pa

protin; a ouo o oairy ano plant baso protin.
Th bst nws is that it coms with a markt bating pric
ano a rang o nv antastic navours. lnstant Vhy Duo'
is st to chang th ac o sports nutrition.
For more informution cu|| 0128J 4281. HF7-Rx
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' '---
Lat on|onstobeat seasona| a||erg|es
lt your summer days are regu|ar|y ru|ned by
hay tever, he|p cou|d be ava||ab|e |n an un|||e|y
torm !apanese researchers have tound the
h|gh quercet|n content ot on|ons cou|d he|p
to combat hay tever and s|m||ar a||erg|es
he study tound quercet|n reduces the re|ease
ot h|stam|ne the substance that tr|ggers the
symptoms ot an a||erg|c react|on by up to 90
On|ons a|so prov|de a hetty dose ot treerad|ca|
t|ght|ng v|tam|n C, p|enty ot t||||ng t|bre and h|gh
|eve|s ot manganese, wh|ch curbs h|gh b|ood sugar
Net reared te
sacr|f|ce fresh
breath7 uercet|n
|s alse feund |n
ales, c|trus fru|t
and arsley
',
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Nutr|t|en&A
edum|streDeuble
Wall kettle
99[ehnlew|s.cem
Laurnt Bannccklsaspcrtssclntlst andprfcrmancnutrltlcnlst fcr
prcrugbytamsandcthr|ltath|ts(guruprfcrmanc.ccml
kett|es aren't usua||y assoc|ated w|th be|ng ecotr|end|y,
but the |atest creat|on tromBodum|s exact|y that he
B|stro's ett|c|ent |nsu|at|on |eeps water hotter tor |onger
and thereby reduces
the need to rebo|| he
seethrough des|gn
means a qu|c| g|ance
w||| te|| you whether you
have to top |t up, sav|ng
water and energy by not
heat|ng unnecessary
amounts Lven |t you're
not tussed about sav|ng
the env|ronment, |t w|||
at |east he|p to |eep your
e|ectr|c|ty b|||s down
k|tchen
Cadget
0AkLlC
ccnta|ns a[cene, a
chem|ca| that may
he|p reduce h|gh
b|ccd sugar |eve|s.
0
WH0L0kAlNklC
|s h|gh |n |nsc|ub|e
f|bre, wh|ch takes
|cnger tc d|gest and
prccess and therefcre
ma|nta|ns stab|e
b|ccd sugar |eve|s.
T0kKY
|s h|gh |n |ean prcte|n,
wh|ch may he|p tc
stab|||se b|ccd g|uccse
and prevent the fat|gue
and weakness
asscc|ated w|th b|ccd
sugar d|scrders.
0 O
5
bleedsugar
stabilisers
Fat ths tc prvnt surgs ln ycur
g|uccs |v|s sc ycu avcld wlght galn
Wh|ch tyes ef sugar are werst

fer me and why7
A
Scmfcrmscf sugararha|thy, lnsma|| amcunts, whn
fcundnatura||ywlthlnfrult andvgtab|s. Hcwvr,
whnthssugars-suchasfructcs-arxtractdthy
bccmfar|ssha|thy, bcauswlthcut thflbrand
nutrlntscf thwhc|fccdthycn|yaddunncssary'mpty'
ca|crlstcycurdlt, cftnp|aylnghavccwlthycurb|ccdsugar
|v|sandcauslngwlght galn. Rflnd, crprccssd, sugars
suchassucrcsarccnsldrdtcp|ayakyrc|lnthg|cba|
cbsltypandmlc, andaradddtc|cw-fat fccds
tcmakthmtastbttr. Ycushcu|dtrytcavcld
rflndandprccssdsugarslna|| thlrfcrms,
xcpt whntaknaspart cf aspcrtsnutrltlcnstratgy.
p g
clntlst andprfcrmancnutrltlcnlst fcr
tath|ts(guruprfcrmanc.ccml
amcunts, whn
s. Hcwvr,
ractdthy
lbrand
cssary'mpty'
curb|ccdsugar
cssd, sugars
|lnthg|cba|
cds
cld
stratgy.
50YABAN5
are an exce||ent scurce
cf magnes|um, wh|ch |s
respcns|b|e fcr ma|nta|n|ng
b|ccd sugar |eve|s as we||
as regu|at|ng energy
metabc||smand
prcte|n synthes|s.
0
CAkk0T5
are h|gh |n sc|ub|e f|bre,
wh|ch he|ps tc s|cwthe
abscrpt|cn cf energy by
the bcdy, ma|nta|n|ng
b|ccd sugar |eve|s.
0
Pcr mcr ma| p|ans tc h|p ycu bul|d th bcdy ycu want gc tc mensfitness.ce.uk/links/meallans
Blng busy lsn't an xcus fcr nct atlng
ha|thl|y - ycu just nd tc b c|vr
abcut ycur ma| chclcs. 1h tlm-
savlng dlshs b|cwcan a|| b prpard
ln mlnuts, glvlng ycur bcdy th nutrlnts
lt nds tc bul|d musc| and burn fat
rgard|ss cf hcwhctlc ycur schdu| ls.
Tls cn-day p|an faturs qulck and ccnvnlnt

ma|s sc ycu can at w|| ln a hurry
DlNNR
Ch|cken st|r-fry
w|th red and
green eers
has p|nty cf
lmmunlty-
bccstlng
vltamlns A
and C.
5NACk5
raz|l nuts
and avecadees
prov|de heart
hea|thy po|y
and mono
unsaturated tats
LUNCH
Tuna n|e|se salad
J00g tuna |o|n / 20g new
potatoes / 3 qua||'s eggs,
ha|ved / 20g green
beans / J gemheart
|ettuce, shredded /
landtu| ot cherry
tomatoes / 20g
art|cho|es, ha|ved /
20g b|ac| o||ves, p|tted /
2 anchov|es / 2tbsp o||ve
o|| / tsp 0|jon mustard /
l|nch ot pars|ey
Te make
Chop the newpotatoes |n ha|t and bo||
them|n a pan ot water tor ten m|nutes
Meanwh||e, |n two separate pans bo|| the eggs
tor tour m|nutes and the green beans tor t|ve
S||ce the tuna and pantry |t ||ght|y tor tour
m|nutes, turn|ng ha|tway through
M|x the |ettuce, cherry tomatoes, green beans,
art|cho|es, o||ves and anchov|es |n a bow|
Add the tuna, potatoes and eggs
M|x together the o||ve o|| and mustard
to ma|e a dress|ng 0r|zz|e over the
sa|ad and dress w|th the pars|ey
T0NA
|s h|gh |n emega 3 fatty
ac|ds, wh|ch hel te
|mreve [e|nt health.
q0AlL'5 005
are acked w|th muscle-
bu|ld|ng rete|n.
BLACK0LlV5
centa|n heart-
healthy ely- and
meneunsaturated fats.
0AlLY T0TAL5
1,931 ca|crls
1B9g carbs
165g prctln
B2g fat
|--J
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RAkFA5T
lueberr|es,
strawberr|es
and Creek
yeghurt
ccntaln
musc|-
bul|dlng
prctln, p|us
antlcxldants
tc ccmbat
c|| damag.
TH 5ClNC
A study fromthe Un|vers|ty
of W|twatersrand |n 5outh
Afr|ca found that add|ng
J50mg v|tam|n C a day to |ts
subjects' d|ets |ncreased
|ron absorpt|on by
up to 30.
O
OL-trytehan ls an
amlnc acld that alds
ln th synthsls
cf dcpamln,
ncrplnphrln
and srctcnln,
nurctransmlttrs
that p|ay ky rc|s ln
mccd and mctlvatlcn.
OV|tam|n Dls
manufacturd by
th bcdy whn lt's
xpcsd tc sun|lght,
and dflclncy -
whlch ls lncraslng|y
ccmmcn bcaus
pcp| spnd mcr
tlm lndccrs - can
|ad tc dprsslcn.
OV|tam|n 6 asslsts
bcdy's prcductlcn cf
a nurctransmlttr
ca||d gamma-
amlncbutyrlc acld, a
dflclncy cf whlch
can caus anxlty.
O5t Iehn's wert ls
a hrba| rmdy
that scm studls
hav shcwn tc b
ffctlv fcr tratlng
ml|d dprsslcn.
O0mega 3 fatty ac|ds
hav bn shcwn tc
affct mccd - a study
ln th jcurna| Nutrition
Rcvicws fcund
that th symptcms
cf dprsslcn ar
asscclatd wlth
|cwccnsumptlcn
cf ths fats.
,,'--
5ulement &A
M00D
NHANCR5
Aarcn0rlsafunctlcna| mdlclnccnsu|tant at KXCymLcndcn(kxgym.cc.ukl
MF'S MON1HLY
CU|0F 1O
1HF R|CH1
SUPPLFMFN1S
POR YOUR COALS
Crat a prfct cccktal| cf
supp|mnts tc bccst lmmunlty
TAk
THAT
TH k0BLM
You're frequent|y |||,
desp|te tak|ng an
|ron supp|ement
regu|ar|y.
0
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De l need te |ncrease
my sulement desage
as l ut en mere muscle7
A
1h prscrlptlcn cf
supp|mnts ls gnra||y
basd cn rccmmndd dal|y
a||cwancs - R0As - that ar
th rsu|t cf yars cf rsarch.
1hs ar apprcprlat fcr 9B
cf th pcpu|atlcn, xcptlng
thcs wlth gntlc varlatlcns
cr crtaln typs cf dlsass cr
physlca| ccndltlcns - sc ycu
dcn't nd tc a|tr thmvn lf
ycu lncras ycur musc| mass.
What ycu wl|| hav tc chang ls
ycur lntak cf macrcnutrlnts
such as prctln, whlch ccrr|at
dlrct|y tc ycur bcdywlght. 1h
|ntrnatlcna| Scclty
cf Spcrts Nutrltlcn
stats that a dal|y
dcs cf J.4-J.7g
cf prctln pr kg cf
bcdywlght pr day ls
rqulrd fcr scmcn bul|dlng
musc|, sc as ycur bcdywlght
gcs up cr dcwn, lt's lmpcrtant
tc adjust ycur dal|y lntak.
Pcr cur guld tc a|| th majcr supp|mnts gc tc mensfitness.ce.uk/links/suknewledge
|' '-''
5
A
0
TH 50L0Tl0N
5tart tak|ng a v|tam|n C
supp|ement too. As we|| as
hav|ng |mmun|ty-boost|ng
powers of |ts own, v|tam|n C
w||| he|p your body to
absorb the |ron more
effect|ve|y.
cc.ukl
ty
n
cf
ay ls
cn bul|dlng
r bcdywlght
lt's lmpcrtant
y lntak.
C0N1kI8u1S 101K 6k0W1K &MAIN1NANC 0F MuSCL MASS.
PkMl0M
Pk01lN
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KI6K 8I0L06ICAL
VALu Fk01IN
Coulaius Jolerase
JM
L lo assisl wilh lhe digesliou o laclose.
2.2g
CAk8S
Per serviug
ONLY
8CAA'S, L-6Lu1AMIN,
6Lu1AMIC ACID
17g
uSh0379B - Products to be used in conjunction with a balanced diet and training plan.
MuL1I-S1ACLhIChPk01LIh
f0kMuLAWI1h8CAA'S
0uk M0S1 AvAhCL
MuL1I-S1ACL, hICh
Pk01LIh f0kMuLA
Pure Proleiu provides au excelleul
source o proleiu which lhe body cau
use lo build aud uaiulaiu uuscle lissue
duriug aud aler iuleuse physical aclivily.
Jhis scieulically eugiueered oruula
is a uusl or auy alhlele, bodybuilder
or iudividual.

Vister Creat
Britain & Vister
lnternational 2010
viewlhe uSN0iel Plauouliue al www.usu.co.uk
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Ceek a erfect r|b ef beef every
t|me w|th th|s nutr|t|eus rec|e
1hr's nc nd tc glv up ycur Sunday rcast just
bcaus ycu'r gttlng ln shap. Bf ln partlcu|ar ls
rlch ln nutrlnts, lnc|udlng zlnc and lrcn tc kp ycu
strcng, and packd wlth a||-lmpcrtant prctln, vlta|
fcr bul|dlng and malntalnlng musc| mass. 1uck lnl
'-J-
lN0k0lNT5
5crvcs 2
l|b ot beet / Jtbsp
o||ve o|| / l|nch ot
sa|t and pepper
lN5Tk0CTl0N5
lreheat the oven to
220Cgas mar| 7
lub the beet w|th the o||ve o||,
and season w|th sa|t and pepper
leat a try|ng pan unt|| hot and
sear the beet on a|| s|des
lemove tromthe pan and p|ace
on a rac| |n a roast|ng tray loast
|n the oven tor 20 m|nutes
urn the oven down to J60C
gas mar| 23 and cont|nue
to roast tor 20 m|nutes per
4S0g tor med|umor JS
m|nutes per 4S0g tor rare
lemove the beet tromthe
roast|ng tray, wrap |n to||
and a||owto rest tor 30
m|nutes betore serv|ng
lowto ma|e |t
V|rtuous veg
Pcr mcr ma|s tc h|p ycu achlv ycur fltnss gca|s gc tc mensf|tness.ce.uk/l|nks/nutr|t|en
PAR5NlP5
hav a vry
|cwg|ycamlc
lndx. 1h |cwr
a fccd's C|, th
|ss |lk|y lt
ls tc prcmct
wlght galn, sc
srvlng parsnlps lnstad cf hlgh-C| pctatcs
wl|| h|p ycu achlv a |an physlqu.
RDCAAC
ccntalns hlgh
|v|s cf
anthccyanlns,
hlgh ccnsumptlcn
cf whlch has
bn |lnkd wlth
rducd rlsk cf cardlcvascu|ar dlsas.
R0CC0Ll
ls packd wlth
vltamlns A and C
and a|sc ccntalns
hlgh |v|s cf
g|uccslnc|ats,
whlch may prctct
agalnst scm
fcrms cf cancr.
'Add|ng hea|thy veg tc ycur rcast
beef w||| prcv|de a var|ety cf
benef|ts,' says Chr|s Chapman,
|n-hcuse nutr|t|cn|st at Crcss||t
Read|ng (crcssf|tread|ng.cc.uk}
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ar a grat
scurc cf flbr,
whlch lmprcvs
gut ha|th, as
w|| as
S|nlumand fc|lc acld, and antlcxldants
that h|p tc rduc c||u|ar damag.
p y q
,
s
fc|lc acld, and antlcxldants
r
C
tlcn
th
f cardlcvascu|ar dlsas
'--
ccncrt. Hcwvr, thy ar
pcsltlv ln that thy dmcnstrat
|P ralss lnsu|ln snsltlvlty
- whlch mans ycur bcdy ls
mcr fflclnt at prccsslng
nutrlnts - and |cwrs bcdy-fat
|v|s and b|ccd prssur.
|t's bccmlng pcpu|ar as a fat-|css tactlc, but ls lt a fad cr an nctlv |cng-trmway tc achlv
a |an physlqu7 1ralnr and nutrltlcn xprt Scctt Baptl sparats th fact frcmth nctlcn
What |s |nterm|ttent fast|ng7
|ntrmlttnt fastlng (|Pl mans
rstrlctlng th amcunt cf fccd
ycu at fcr a glvn prlcd,
fc||cwd by a prlcd cf ncrma|
atlng. |t ls grcwlng ln pcpu|arlty,
amcng bcth fltnss nthuslasts
and th wldr pcpu|atlcn,
as a fat-|css tactlc - but lt
ls stl|| ccntrcvrsla|. 1hls ls
bcaus lt cha||ngs many
stab|lshd b|lfs, such as th
lmpcrtanc cf frqunt atlng
and ma| tlmlng tc prvnt
musc| brakdcwn. Hcwvr,
prcpcnnts cf |P say lt has
mu|tlp| bnflts, lnc|udlng
lmprcvlng bcdy ccmpcsltlcn
and rduclng fat stcrs whl|
lncraslng musc| mass.
Hcwwcu|d | dc |t7
1hr ar many ways ln
whlch pcp| can apprcach
|P. 1hr's th a|trnat-day
fast, ln whlch ycu rstrlct ycur
ca|crls vry cthr day, a fast
cnc ln vry svn days cr a
fast vry thlrd day. Hcwvr,
th cn that's achlvd rcnt
prcmlnnc ls th J6-B
mthcd, whn ycu spnd J6
hcurs a day fastlng and th
rmalnlng lght hcurs fdlng.
Dces |t wcrk7
Rsarch shcws a varlty cf
bnflts cf lntrmlttnt fastlng.
Studls ccnductd cn anlma|s
hav dmcnstratd lncrasd
|lfspan thanks tc fastlng and
ca|crl rstrlctlcn. Studls
hav bn dcn cn humans
tcc, but th flndlngs arn't as
What are the d|sadvantages7
A srlcus prcb|mfcr many,
nct surprlslng|y, ls hungr.
Cclng |cng prlcds btwn
ma|s ls scmthlng w ln th
dv|cpd wcr|d ar unusd tc
and rsarch shcws a hlghr
Proponcnts oj lFscyit ccnimprovc
bocycomposition, rccuccjct
storcs cncincrccscmusc|cmcss'
'-J-
ma| frquncy ls bttr fcr
malntalnlng f|lngs cf fu||nss.
A blggr lssu fcr thcs
whc traln rgu|ar|y ls lncrasd
xpndltur cf musc| tlssu
fcr nrgy. Pr-wcrkcut
carbchydrats and prctln ln
th fcrmcf ssntla| amlnc
aclds rduc th amcunt cf
musc| usd fcr fu|, whlch
wcu|d b hlghr whn wcrklng
cut cn an mpty stcmach.
Fatlng bfcr tralnlng a|sc
lncrass prctln synthsls,
cr th bul|dlng cf nwmusc|
tlssu, whlch ls a|sc h|pd
by atlng hlgh-prctln ma|s
ccnslstnt|y thrcugh th day.
Many |P prctccc|s a|sc
prc|ud brakfast. A|thcugh
thls may b bnflcla| fcr
fat |css, atlng flrst thlng
ln th mcrnlng has bn
shcwn tc lmprcv mmcry,
ccncntratlcn and fccd-chclc
dlsclp|ln |atr ln th day.
What are the advantages7
As w|| as lmprcvlng ycur bcdy's
abl|lty tc prccss nutrlnts
thrcugh lncrasd lnsu|ln
snsltlvlty, |P has a|sc bn
shcwn tc rduc |v|s cf bcdy
fat. |t dcs hav mcr practlca|
advantags tcc - ycu dcn't
hav tc wcrry abcut prparlng
ma|s ln advanc tc nsur ycu
gt th rlght nutrlnts, and lt'||
prcbab|y sav ycu mcny slnc
ycu'|| b atlng |ss cvra||.
5c shcu|d | dc |t7
As wlth any nutrltlcn gca|,
lt ra||y dpnds cn ycur
lndlvldua| gca|s, physlc|cgy,
prfrncs, |lfsty| and a
hcst cf cthr factcrs. Rsarch
cn |P dmcnstrats thr
bcth prcs and ccns asscclatd
wlth th apprcach. Bslds,
anycn whc c|alms thlr
nutrltlcna| mthcdc|cgy ls th
slng| bst apprcach tc fat
|css ls mlsguldd - thr ar
many ways tc skln a cat.
5cctt Bapt|e |s a spcrts
nutr|t|cn ccnsu|tant, phys|que
transfcrmat|cn spec|a||st and
d|rectcr cf |ccd |cr ||tness
(fccdfcrf|tness.cc.uk}.
Here are three ef the mest eular fast|ng metheds. 5ee wh|ch ene best su|ts yeu
0
16Z8
Scmtlms kncwn as 'Langalns',
a trmpcpu|arlsd by authcr
Martln Brkhan, thls slmp|y mans
rstrlctlng ycur atlng tc an lght-
hcur prlcd ach day. Mcst pcp|
whc dc lt wl|| fast frcm9pmtc Jpm,
traln, and thn at twc cr thr |arg
ma|s ln thlr lght-hcur wlndcw.
0
24-heur trul
0r !chn Brardl rccmmnds startlng
at J0pm, atlng ycur |ast ma| just
bfcr thn. 0rlnk watr and grn
ta thrcughcut th fc||cwlng day, and
tak J0g cf BCAA tc prvnt musc|
tlssu brakdcwn. At J0pmat a
sma|| carb-fr snack, thn gc back
tc ncrma| atlng th nxt day.
O
20-4
Basd cn th fdlng pattrns cf
Rcman and Spartan sc|dlrs, thls
ccnslsts cf 20 hcurs cf fastlng
thn a fcur-hcur fdlng wlndcw.
|t's arguab|y th slmp|st fcrmcf
|P, but many flnd lt tcugh tc at
c|an whn thy nd tc ccnsum
2,000 ca|crls ln cn slttlng.
last tacts
P
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'-'J
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Lat to transtormyour phys|que
w|th th|s sevenday mea|
p|an that w||| he|p you bu||d
musc|e and burn tat
WDN5DAY
BRFAKPAS1
150g err|dge eats ceeked w|th
200ml sem|-sk|mmed m|lk,
a banana and 1ts heney.
5t|r |n a scee ef whey
rete|n at the end ef ceek|ng.
SNACK
Pest-werkeut shake: blend
1 scee ef rete|n ewder,
230ml almend m|lk, 1ts
almend butter, a handful ef
frezen berr|es and |ce cubes.
LUNCH
5meked salmen w|th
s|nach, cucumber and
m|xed salad leaves.
SNACK
2 be|led eggs.
0|NNFR
Ch|cken and cashewnut
st|r-fry (|ctured).
SNACK
Whey rete|n m|xed w|th 1tbs
Creek yeghurt, water and |ce.
TU5DAY
BRFAKPAS1
2 gr|lled rashers ef bacen
and 2 be|led eggs.
SNACK
5mall et ef hummus and sugar
sna eas, carrets and eer.
LUNCH
Hamsalad.
SNACK
100g ceeked rawns.
0|NNFR
Twe heme-made hamburgers
w|th a s|nach and cherry
temate salad.
SNACK
Creek yeghurt w|th c|nnamen
and 10 almends.
M0NDAY
BRFAKPAS1
SNACK
Pest-werkeut shake: blend 1
scee ef rete|n ewder, 230ml
almend m|lk, 1ts almend butter,
a banana and |ce cubes.
LUNCH
1 med|umbaked sweet etate
w|th 1 can ef tuna |n water
(dra|ned) and s|nach.
SNACK
2 be|led eggs.
0|NNFR
5almen f|llet w|th green
beans and asaragus.
SNACK
and 6 braz|l nuts.
Pcr mcr ma| p|ans tc h|p ycu achlv ycur gca|s gc tc mensfitness.ce.uk/tktktktktktktk
'|'
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THUR5DAY
BRFAKPAS1
2 gr|lled rashers ef bacen
and 2 be|led eggs.
SNACK
50g cettage cheese w|th celery,
carret and cucumber st|cks.
LUNCH
Reast ch|cken w|th baked sweet
etate and runner beans.
SNACK
100g ceeked rawns.
0|NNFR
Ced f|llet w|th
reasted vegetables.
SNACK
and 10 almends.
FRlDAY
BRFAKPAS1
SNACK
Pest-werkeut shake: blend 1
scee ef rete|n ewder, 230ml
almend m|lk, 1ts almend butter,
a banana and |ce cubes.
LUNCH
Tuna salad.
SNACK
Rawvegetables w|th
guacamele (che a r|e
avecade, ef a temate and
ef a red en|en, and m|x w|th
cer|ander and l|me [u|ce).
0|NNFR
5teak w|th steamed
green vegetables. 5mall
glass ef red w|ne.
SNACK
and 6 braz|l nuts.
5ATURDAY
BRFAKPAS1
2 eached eggs, 2 gr|lled
rashers ef bacen, 2 gr|lled
tematees, mushreems and
a can ef reduced salt
and sugar baked beans.
SNACK
5mall et ef hummus w|th
celery, carrets and cucumber.
LUNCH
D|ced lamb gr|lled en
skewers w|th green and red
eers, cherry tematees
and 1 small red en|en, lus
a baked sweet etate.
SNACK
1 small can ef salmen.
0|NNFR
eef meatballs |n temate
sauce w|th green vegetables.
SNACK
and 10 almends.
5UNDAY
BRFAKPAS1
2 eached eggs, 2 gr|lled
rashers ef bacen, 2 gr|lled
tematees, mushreems and
a can ef reduced salt
and sugar baked beans.
SNACK
50g cettage cheese w|th celery,
carret and cucumber st|cks.
LUNCH
Ch|cken st|r-fry.
SNACK
100g ceeked rawns.
0|NNFR
Cr|lled salmen f|llet w|th
reasted vegetables.
SNACK
and 6 braz|l nuts.
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus Pcr mcr ma| p|ans tc h|p ycu bul|d th bcdy ycu want gc tc mensfitness.ce.uk/links/meallans
7c bu||d musc|e and burn fat
ycu need tc eat arcund 3g cf
prcte|n per k||cgramcf |ean
bcdywe|ght each and every day,
wh||e reduc|ng ycur carb |ntake tc
better a||cwycur bcdy tc manage
the nutr|ents ycu ccnsume.
7h|s seven-day samp|e mea|
p|an has been des|gned fcr a man
we|gh|ng 75kg w|th a bcdy-fat
percentage cf 15%. 7h|s means h|s
|ean bcdywe|ght |s 63.75kg, and sc
he needs tc ccnsume arcund 190g
cf h|gh-qua||ty prcte|n per day.
7h|s mea| p|an w||| ensure ycu h|t
between 190g and 200g cf prcte|n
per day, as we|| as gett|ng a|| the
essent|a| fats, v|tam|ns and m|nera|s
ycu need. Hcwever, ycu may be
heav|er, ||ghter, |eaner cr fatter, sc
ycu need tc wcrk cut exact|y hcw
much prcte|n ycu need each day tc
reach ycur cb[ect|ves. Here's hcw.
0
7ake yeur weight
and divide it by 100,
eg 75kg/100-0.75
0
5ubtract yeur bedy-
fat ercentage frem
100, eg 100-15-B5
O
Multily these twe
values tegether te get
yeur lean bedyweight,
eg 0.75xB5-63.75kg
0
Yeu need 3g ef
retein er kg ef
lean bedyweight se
multily this by 3,
eg 63.75x3-191g
0
7his is yeur daily
retein target, which
sheuld be slit ever
feur te six meals
CR0NCHlNC THE N0M8ER5
1al|cr thls ma| p|an tc ycur nds
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The reven system
that takes yeu frem
lardy te lean 118
Three meves that are
guaranteed te bu|ld a
b|gger chest 127
The tra|n|ng secrets
beh|nd scult|ng a cever
medel bedy 137
Carve a reck-sel|d
s|x-ack w|theut
l|ft|ng we|ghts 133
UFCstar I|m| Manuwa
shews us h|s kneckeut
gymmeves 145
MAkY0UR5TVNTTR
lt you are st||| warm|ng up tor your strength sess|ons w|th a
gent|e 20m|nute jog, d|tch |t lt you want to h|t a newone
rep max on the bench press and squat, do spr|nts |nstead
Subjects who spent just 40 seconds do|ng an a||out
spr|nt on an exerc|se b||e |mproved the|r best ever ettort
on these two stap|e gymmoves by more than those who
d|dn't, |n a study tromNewZea|and pub||shed |n
the !ournc| Cj 5trcnqtn Anc Concitioninq
Pcsccrcn he resu|ts were put down
to the h|gh|ntens|ty ettort t|r|ng
up the|r musc|es and centra|
nervous systemand |ncreas|ng
the|r testosterone |eve|s
An |ntense warmup
pr|mes your centra| nervous
system, wh|ch a||ows your
musc|es to ||tt heav|er
than they have betore
W
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a
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5trength cycle
5pr|nt before||ft|ngandyou'|| get stronger
800Y0|
|V|0|N0|
||JNL88 M00LL 0bAMP|0N 8bA0N
8JA||080 |8 P800| Y00 0AN J8AN8|08M
Y008 800Y Q0|0KL8 JbAN Y00 Jb|NK
5HA0N 5TAFF0k0
|s the ewner ef Lenden
gymC|ty Athlet|c
(c|tyathlet|c.ce.uk)
and |s an ambassader
fer Reflex serts
nutr|t|en (reflex-
nutr|t|en.cem).
W
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P
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a
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M
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e
s
W
hn ycu s a plctur cf Shaun Staffcrd,
th rlgnlng WBPP Wcr|d Pltnss
Champlcn, ycu assum h has a|ways
bn b|ssd wlth a muscu|ar bcdy.
1h truth, hcwvr, ls that h transfcrmd hls
fram frcm|ccklng |lk that cf an avrag guy
tc a physlqu ccmptltcr ln a mattr cf wks.
'|f ycu'd sald tc m twc yars agc that | was
gclng tc b th wcr|d champlcn, |'d hav |aughd
ln ycur fac,' Staffcrd says.
'| was p|aylng prcfsslcna| rugby but | was
prtty blg and prtty cvrwlght. 1hn | gct twc
srlcus lnjurls - | brck bcth my shcu|drs
- and that ndd my carr. | actua||y gct
lntc my flrst ccmptltlcn as a bt. | was 93kg
wlth JBbcdy fat. | knw| had tc gt dcwn
tc 6bcdy fat and | had J2 wks tc dc lt.'
Cclng frcmhavlng a blt cf xtra paddlng tc
blng ccmptltlcn-rlppd that qulck|y dcsn't
sm|lk lt shcu|d b pcsslb|. But th ra|lty
ls that snslb| nutrltlcn and a w|| thcught-cut
prcgramm can hav a dramatlc lmpact cn th way
ycu |cck. Rad Staffcrd's advlc b|cwtc flnd cut
hcwh tack|d ky aspcts cf hls transfcrmatlcn,
thn fc||cwhls wcrkcuts tc gt grat rsu|ts fast.
0065TW0RK00T
1 1RAlNlN
'l d|d twe shert we|ght sess|ens a day,' says 5tafferd.
'Aheavy sess|en |n the mern|ng and a l|ghter sess|en
|n the even|ng. Fer me, |t was all abeut gett|ng a est-
werkeut eertun|ty te refuel my bedy. l feund sherter
sess|ens were better fer me te get the tra|n|ng effect
l wanted. An heur-leng sess|en weuld make me t|red
and ra|se my stress hermene levels. 5e l ket |t shert
and |ntense, and then get the rete|n |nte my bedy. That
was what werked fer me, but |t's net essent|al te de |t
l|ke that. The lan l've created |nvelves three werkeuts
a week because that w|ll f|t |nte a busy l|festyle.'
2 Nu1Rl1l0N
5tafferd d|dn't de anyth|ng dramat|c. He [ust made sure
he ate lenty ef h|gh-qual|ty rete|n and geed fats,
and men|tered h|s carb |ntake. 'l tr|ed carb cycl|ng,' he
says. 'l was de|ng three days ef lewcarbs - gett|ng
carbs fremvegetables. Then l'd de a med|um-carb
day w|th seme sweet etatees and then ene day w|th
h|gh carbs - eats, r|ce, sweet etate, even |zza. That
ket me sane, knew|ng that |f l stuck te |t fer feur days,
l'd have a geed" day cem|ng u. lt was enly teugh
when the lew-carb days fell ever the weekends.'
3 H01lVA1l0N
'Peer ressure can make th|ngs hard and a let ef
my fr|ends are ex-rugby layers whe l|ke a dr|nk,'
5tafferd says. 'l th|nk they were suert|ng me, but
ence they have a fewbeers that suert dres eff.
ut knew|ng yeu'll be en stage |s a mass|ve |ncent|ve.
Yeu're ge|ng te be stand|ng u |n frent ef theusands
ef eele |n neth|ng but seme very small ants.
'My message7 Anyth|ng |s ess|ble. lf yeu're
cens|stent w|th yeur tra|n|ng and yeu l|sten te the
r|ght eele, yeu can get fremthe bettemrung ef
the ladder te the te |n a shert sace ef t|me.'
IA Lat u||-down
O Sets 4 leps 8 lest 0sec
O 5|t en the seat and take an everhand,
w|de gr| en the bar.
O Leek ferwards, retract yeur sheulder
blades and kee yeur terse ur|ght.
O Pull the bar dewn |n frent ef yeu unt|l |t
reaches yeur uer chest. Den't lean back
te a|d the mevement.
O 5queeze yeur lats at the bettemef the
meve and return the bar slewly te the te.
IB
Kett|ebe||
front squat
O 5tand w|th yeur feet sheulder-w|dth
aart held|ng a kettlebell |n the rack
es|t|en |n frent ef ene sheulder.
O kee|ng yeur cere braced and knees
|n l|ne w|th yeur tees, squat unt|l yeur
th|ghs are at least arallel te the fleer.
O 5tand back u, dr|v|ng threugh yeur heels.
2A 8eated row
O 5|t en the bench w|th a sl|ght bend |n
yeur knees, held|ng a deuble-Dhandle
w|th a neutral gr|, attached te the
lewer ulley ef a cable mach|ne.
O nsure there's tens|en |n the
cable befere yeu beg|n.
O Pull the handle |n te yeur sternum,
kee|ng uer-bedy mevement
te a m|n|mum, and squeeze yeur
sheulder blades tegether.
O Return slewly te the start.
W08K00I0N|
A B
A B
A B
Lat u||-down Lat u||-down
Kett|ebe||
front squat
Kett|ebe||
front squat
8eated row 8eated row
0065TW0RK00T
2B 8||t squat
O 5tand tall w|th ene feet beh|nd yeu, w|th
the bar acress the back ef yeur sheulders.
O end yeur stand|ng leg unt|l
yeur th|gh |s arallel te the fleer,
kee|ng yeur cere braced and yeur
knee |n l|ne w|th yeur feet.
O Return te the start.
3A
arbe||
b|ces cur|
O 5tand tall w|th yeur sheulders back
and feet clese tegether, us|ng an
underhand gr| te held a barbell w|th
yeur hands [ust euts|de yeur h|s.
O kee|ng yeur elbews tucked |n, curl the
bar u tewards yeur chest, ste|ng [ust
befere yeur ferearms reach vert|cal.
O Lewer back slewly te the start.
O Ave|d reck|ng back and ferth te
generate mementum, wh|ch takes
the emhas|s away fremthe b|ces.
3B Leg ress
Sets 3 leps 20 lest 60sec
O 5|t en the mach|ne, fellew|ng |ts
|nstruct|ens te es|t|en yeurself
cerrectly and safely.
O Release the leck, then slewly
lewer the latfermtewards yeu
by bend|ng yeur knees.
O Pause br|efly at the bettem, then
ush threugh yeur heels te stra|ghten
yeur legs and return te the start.
A B
A B
A B
8||t squat 8||t squat
arbe||
b|ces cur|
arbe||
b|ces cur|
Leg ress Leg ress
IA
ymba||
dumbbe|| bench
ress
O L|e en a gymball held|ng a dumbbell
|n each hand at sheulder he|ght.
O kee yeur feet flat en the fleer and
uer back aga|nst the ball.
O Press the we|ght d|rectly abeve
yeur head but den't leck eut
yeur elbews at the te.
O 5lewly lewer the we|ght back
te yeur chest, flar|ng yeur
elbews eut te the s|des.
IB
ymba|| br|dge
and ro||
O L|e en yeur back w|th yeur calves and
heels en a gymball.
O Ra|se yeur h|s and bend yeur knees te
rell the ball tewards yeur backs|de.
O Reverse the mevement and reeat.
W08K00IIW0
A B
A B
ymba||
dumbbe||
bench ress
ymba||
dumbbe||
bench ress
ymba||
br|dge
and ro||
ymba||
br|dge
and ro||
A B
ymba||
ress-u
ymba||
ress-u
0065TW0RK00T
A B
1r|ces d| 1r|ces d|
A B
Kett|ebe||
sw|ng
A B
2A ymba|| ress-u
O Assume a ress-u es|t|en w|th yeur feet en a gym
ball, kee|ng yeur cere braced and bedy stra|ght.
O Lewer yeur chest tewards the fleer, then
ress back u te return te the start.
2B
0ne-|eg
hamstr|ng cur|
O Sets 3 leps 12 each s|de lest 60sec
O 5|t en the mach|ne, fellew|ng safety |nstruct|ens.
O Centract yeur hamstr|ng te ra|se ene heel,
then return te the start. Cemlete all the
res en ene s|de, then swa legs.
3A 1r|ces d|
O Cr| arallel bars, kee|ng yeur bedy
ur|ght and yeur cere braced.
O W|th yeur elbews e|nt|ng stra|ght back, lewer
yeur bedy as far as yeu can cemfertably ge.
Den't sw|ng yeur legs fer mementum.
O Press back u ewerfully but den't
leck eut yeur elbews at the te.
3B Kett|ebe|| sw|ng
O Held a kettlebell |n beth hands w|th
feet sheulder-w|dth aart.
O kee|ng yeur back stra|ght and yeur knees
|n l|ne w|th yeur feet, bend at the knees and
meve the kettlebell between yeur legs.
O race yeur cere, stand u and sna yeur h|s
ferwards te br|ng the we|ght u te sheulder he|ght.
O reathe eut at the te ef the mevement
and |n dur|ng the kettlebell's descent.
O Cent|nue the sw|ng |n a flu|d, centrelled mevement.
Kett|ebe||
sw|ng
0ne-|eg
hamstr|ng
cur|
0ne-|eg
hamstr|ng
cur|
IA
ench reverse
crunch
O 5|t en a bench suert|ng yeurself by held|ng
the s|des. Centract yeur abs te ra|se yeur
knees tewards yeur chest.
O Pause at the te ef the meve, squeeze yeur
abs, then slewly lewer yeur feet back
tewards the fleer.
IB
8eated barbe||
rotat|on
O Sets 4 leps 15 each s|de
lest 60sec
O 5|t en a bench w|th a barbell en yeur back.
O Tw|st yeur terse te ene s|de, us|ng yeur
s|de abs te centrel the mevement.
O Tw|st te the ees|te s|de
te cemlete ene re.
2A
ymba|| ro||out
O 5tart en yeur knees w|th yeur arms bent se
yeur ferearms are rest|ng en the gymball.
O 5lewly rell the ball away fremyeur bedy,
kee|ng yeur cere braced threugheut.
O 0nce yeur terse |s arallel te the
greund, centract yeur abs te rell
the ball back te the start.
2B ymba|| crunch
O L|e w|th yeur uer back en a gymball w|th
knees bent and hands e|ther acress yeur
chest er teuch|ng yeur temles.
O Centract yeur abs te l|ft yeur sheulders and
curl yeur chest tewards yeur knees.
O Pause at the te ef the meve, squeeze yeur
abs, then lewer slewly te the start.
3A Hounta|n c||mber
O Sets 3 leps 15 each s|de
lest 0sec
O 5tart |n the te ef a ress-u es|t|en.
O r|ng ene knee |n tewards yeur
chest, then back eut aga|n.
O Reeat w|th the ether leg, kee|ng
the t|me yeu feet teuches the
greund as br|ef as ess|ble.
3B Aquaman
O L|e en yeur stemach w|th yeur
legs and arms eutstretched.
O 5|multaneeusly ra|se ene arm
and the ees|te leg.
O Lewer yeur armand leg te the
fleer wh|le s|multaneeusly
ra|s|ng the ees|te armand leg.
That cemletes ene re.
4 |ke |nterva|s
O Sets 6 |me 40sec
lest 2m|n
O 5|t en a stat|enary b|ke, ensur|ng
there's enly a sl|ght bend at yeur
knee at the bettemef each streke.
O Pedal at yeur max|mum|ntens|ty fer
40sec, then rest fer twe m|nutes.
Reeat fer a tetal ef s|x t|mes.
W08K00IIH8||
8eated barbe||
rotat|on
ench reverse
crunch
ymba||
ro||out
ymba||
crunch
0065TW0RK00T
menstness.ce.ukAUCUS 20J2125
00MMYH6A0
A
B
A
B
|ke
|nterva|s
Hounta|n
c||mber
Aquaman
Aquaman
Hounta|n
c||mber
www.we||man.co.uk
From Boots, Superdrug, supermarkets,
Holland & Barrett, GNC, Lloydspharmacy,
pharmacies & health stores.
vitamin supplements may benefit those with nutritionally
inadequate diets. 1 Professor 8eckett is not cited in the
capacity of a health professional, but as a product
inventor and former Chairman of vitabiotics.
Sport Origina| 50+ 70+ Prostace
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6xwor|d Champion
8xwor|d kecord Ho|der
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6x wor|d Champion Swimmer Mark loster so wheLher
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"| rely cn wellmnnrnblers every
day, tc belp ma|nta|n tbe bealtb
and v|tal|ty tbat | need."
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cst mn |lst
bul|dlng a blggr
and strcngr chst
as cn cf thlr
tcp tralnlng prlcrltls. But lf
ycu'v trld and fal|d tc bul|d
an lmprsslv chst cn th
bnch prss, dcn't glv up. a
slmp| twak tc vry man's
favcurlt gymmcv wl|| |t ycu
smash thrcugh th cl|lng and
start scu|ptlng prfct pcs.
'| s mn bnch prsslng
mcr than any cthr mcv ln
an attmpt tc gt a blg chst,
but thls ls a mlstak,' says
tralnr Nlck Mltch||, fcundr
cf U|tlmat Prfcrmanc
(upfltnss.cc.ukl. '1hls ls
bcaus th |lmltd rang cf
mctlcn cf a standard bnch
prss - ln whlch th bar stcps
at ycur chst - rstrlcts th
numbr cf musc| flbrs that
can b actlvatd, |lmltlng
muscu|ar stlmu|atlcn and
dv|cpmnt. But dcn't wcrry
- a slmp| a|tratlcn tc th
c|asslc mcv maks th targt
musc|s wcrk hardr than
thy'v dcn bfcr, sc ycu
gt blggr and strcngr fast.'
Turn the pcge jer
Nck Mtchell's
tep-secret chest
meve, plus twe
ecser vcrctens
thct wll get yeu
recdy jer the bg-
muscle meve
1cp-scrt mcv. pcs
F0 F0w8
M
Want a b|gger, stronger chest7 5top do|ng
bench presses and try these moves
Pec majer
H080L IA80I
Why lt werks
'Lewer|ng the bar tewards yeur neck allews the
chest muscles te meve threugh a greater range
ef met|en and yeu get a b|gger stretch at the
bettemef each re,' says M|tchell. 'Th|s ferces
yeur ec ma[er and m|ner te erfermact|ens
they wen't dur|ng a ty|cal bench ress.'
Cet semeene te
set yeu during this
meve te ensure yeu
can safely lift,
manage and lewer
the weight.
A B
0uilletine press
h|s |s s|m||ar to a
standard t|at bench press,
except you |ower the bar
caretu||y down towards
your Adam's app|e and
not your m|dchest lt
done correct|y, |t w||| torce
your pecs to grow and
not chop your head ott
O L|e en the bench w|th yeur
feet en the fleer, d|rectly
underneath yeur knees.
O Yeur head, uer back and glutes
sheuld be flat aga|nst the bench.
race yeur cere and ma|nta|n
a natural arch |n yeur back.
O Held the bar w|th an everhand
gr| 5cmw|der than
sheulder-w|dth aart.
O 5lewly lewer the bar tewards
yeur neck, unt|l yeur elbews
are bent at 90` and the bar
|s almest teuch|ng yeu.
O Dr|ve yeur feet hard |nte the
fleer and ush the bar back
strengly te the start es|t|en.
O As w|th all barbell exerc|ses |n
wh|ch yeu're try|ng te st|mulate
chest develement, fecus en
ull|ng yeur arms |nwards as yeu
ress u and lewer the we|ght.
M05T-00M0V6
0umbbell
neck press
h|s exerc|se m|m|cs the
gu|||ot|ne press |n that
|t |ncreases the range
ot mot|on and recru|ts
more musc|e t|bres
lowever, dumbbe||s are
eas|er to contro| than
a barbe||, ma||ng th|s a
great gateway move to
the advanced vers|on
O L|e en a flat bench held|ng
a dumbbell |n each hand
at sheulder he|ght.
O kee yeur feet flat en the
fleer and yeur uer back
aga|nst the bench.
O Press the we|ghts d|rectly
abeve yeur head but den't leck
eut yeur elbews at the te.
O 5lewly lewer the we|ght tewards
the te ef yeur chest, flar|ng
yeur elbews eut te the s|de.
Barbell press
te upper chest
l|tt|ng to the top ot
your chest ma|es th|s a
|ess techn|ca| move to
master than the gu|||ot|ne
press wh||e st||| a||ow|ng
a better stretch and
range ot mot|on and
greater act|vat|on ot the
pectora| m|nor musc|e,
common|y reterred to
as the upper chest
O L|e en the bench w|th yeur
feet en the fleer, d|rectly
underneath yeur knees.
O Yeur head, uer back and glutes
sheuld be flat aga|nst the bench.
race yeur cere and ma|nta|n
a natural arch |n yeur back.
gr|, hands sheulder-w|dth aart.
O 5lewly lewer the bar tewards
yeur uer chest, unt|l yeur
elbews are bent at 90` and the
bar |s almest teuch|ng yeu.
O Dr|ve yeur feet hard |nte the
fleer and ush the bar back
strengly te the start es|t|en.
Hkk lt k8l8 I
Hkk lt k8l8 2
TRAN5F0RMATl0NTl5
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!ohn Carter transtormed h|s body and
h|s ||te, go|ng troms||nny to r|pped
and becom|ng a persona| tra|ner
lo||owh|s t|ps tor success
Celdenrules
~'
Yeu sheuld have at least twe
targets. Have a geal |n m|nd fer
the shert term, as well as yeur
leng-termult|mate a|m, te kee
yeu fecused fer each sess|en.
f0MM0N M|5IAK|5 Oftn pcp|
cn|y hav th nd gca| ln mlnd
and glv up bcaus thy can't
s rsu|ts stralght away.
MAK| 50k| Y00. hav a spclflc
gca| tc almfcr - a wlght
cr slz, rathr than just 'b
flttr' - and rmlnd ycurs|f cf
why lt's wcrth th tralnlng.
'~''
'''
Take regress hetes
ef yeur bedy - ene each
week - se yeu can |dent|fy
changes te yeur hys|que.
f0MM0N M|5IAK|5 0cn't just
wcrry abcut th numbr cn
th sca|. Rccrdlng ycur
bcdy fat prcntag ls a bttr
gaug cf ycur fltnss.
MAK| 50k| Y00. dcn't gt
dmcra|lsd lf ycu dcn't s
lnstant changs. Scm bcdy
parts tak |cngr tc chang
than cthrs sc b patlnt.
''|
|''
kee a werkeut leg and feed
d|ary fer each day. The mere
|nfermat|en yeu have, the better
yeu'll understand yeur tra|n|ng.
f0MM0N M|5IAK|5 Nct blng
ab| tc rvlwycur prcgrss
maks ycur tralnlng as alm|ss
as nct havlng spclflc gca|s.
MAK| 50k| Y00. xprlmnt
wlth dlffrnt mthcds cf
tralnlng tc flnd cut what wcrks
fcr ycu, spcla||y lf ycu flnd
ycur prcgrss ls sta||lng.
|' '
'''
Fecus en leng-term
sat|sfact|en |nstead ef
shert-termqu|ck f|xes.
f0MM0N M|5IAK|5 R|ylng cn
fat-burnlng supp|mnts and
musc| nhancmnt drugs
wl|| bccm unsustalnab|.
MAK| 50k| Y00. traln hard
and at c|an tc stay cn
track fcr prmannt and
malntalnab| rsu|ts.
|
''
lf yeu've fellewed the rev|eus
e|ght t|s yeu sheuld en[ey
yeur tra|n|ng and see results,
wh|ch |s all the met|vat|en yeu
need te reach the f|n|sh l|ne.
f0MM0N M|5IAK|5 1h furthr
ycu gt a|cng th jcurny, th
subt|r th changs tc ycur
bcdy ar - but dcn't mlstak
thls fcr a |ack cf prcgrss.
MAK| 50k| Y00. rmmbr
hcwfar ycu'v ccm and
nvr gt ccmp|acnt.
Iehn Carter
WlCHT
efere 61kg After 80kg
CH5T
efere102cmAfter 114cm
lCP5
efere 36cmAfter 43cm
.
|'~' ''
~''
lt's easy te underest|mate
nutr|t|en and fecus en hys|cal
tra|n|ng but what yeu eat |s
the feundat|en ef everyth|ng.
f0MM0N M|5IAK|5 Pccuslng cn
ca|crls lsn't h|pfu|. |nstad
stab|lsh what macrcnutrlnts
(fats, prctlns and carbsl
ycu nd fcr ycur gca|s.
MAK| 50k| Y00. spak tc a
nutrltlcnlst fcr a bspck ma|
p|an. Fat acccrdlng tc ycur
dal|y physlca| nds and dcn't
stt| fcr |cw-qua|lty fccds.
''~''
|''V
mbrace the [eurney. e
es|t|ve and attack each
day w|th cenf|dence.
f0MM0N M|5IAK|5 Scm
pcp| wl|| b batn bfcr
thy'v startd bcaus
thy'r para|ysd by far cf
fal|ur cr cf th unkncwn.
MAK| 50k| Y00. ask fcr
guldanc frcmP1s cr cthrs
tralnlng. Ycu'r nct th cn|y
cn cn thls jcurny.
~
'~ ~
=|''
lt's |n the deta|ls. Wr|te
dewn sec|f|c exerc|ses,
sets, res, rest and we|ghts
fer each sess|en.
f0MM0N M|5IAK|5 Many ncvlcs
dcn't b|lv ln rst but ycu must
lnc|ud tlm cff ln ycur schdu|
fcr rccvry cr ycu'|| burn cut.
MAK| 50k| Y00. partnr up
wlth a frlnd whc kncws th
baslcs cf tralnlng wl|| h|p
and th pcsltlv ccmptltlcn
wl|| kp ycu mctlvatd.
=~'
=~'
ad hab|ts such as net
gett|ng eneugh slee
w|ll held yeu back frem
ach|ev|ng yeur geals, se make
|mrev|ng thema r|er|ty.
f0MM0N M|5IAK|5 1h hardst
stp ls a|ways th flrst cn
whn lt ccms tc braklng
bad hablts sc dcn't put lt cff.
MAK| 50k| Y00. surrcund
ycurs|f wlth pcp| whc wl||
mctlvat and lnsplr ycu tc
tak car cf ycur ha|th.
BLlOlL
AlLl
S
P
D
P
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S
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A
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VaIue j Service j Advice
|k|| MJ!||| MIk|K ||!
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W||| !I|K! |!I
0N6-KlTW0RK00T TRAlN6R
Suspens|on tra|n|ng |s grow|ng |n popu|ar|ty
tor a reason the ||t |s portab|e and easy to
set up, and |t can be adjusted to su|t anyone
troma t|rstt|me gymgoer to a Navy
Sea| lt a|so prov|des a ser|ous|y ettect|ve
core wor|out because you're torced to
stab|||se yourse|t dur|ng every move
h|s wor|out |s des|gned spec|t|ca||y to
cratt a so||d core and |mprove your posture,
but you can boost |ts ettects w|th some
twea|s lor a card|o b|ast, |ncrease the
reps, get through themtast and |eep the
rests short lor |mproved strength, st|c|
to the counts and rests (above r|ghtl and
|eep every rep s|owand supercontro||ed
Hangingteugh
Want tocarveyourse|f a cast-|ron
core7 Porget s|t-ups andusethe
power of grav|ty |nstead
W
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Meuntain
climber
O Put yeur tees |n the feet
cradles, rest en yeur
knees and stra|ghten yeur
arms, then yeur legs.
O end ene knee and ull
|t tewards yeur chest.
As yeu stra|ghten |t,
br|ng yeur ether knee |n
te cemlete ene re.
0 O
0
7kXti
1c mak th mcvs
aslr cr hardr,
xprlmnt wlth th ang|
at whlch ycu'r hanglng.
As a ru|, th c|csr tc
hcrlzcnta| ycu ar, th
tcughr lt ls.
1ralnlng tcc|
TRX
suspensen
trcner
1ralnlng gca|
Cere strength
Hcwtc dc
th wcrkcut
Res 6
5ets 4
Rest 90sec
Pcr mcr qulckflr cn-klt wcrkcuts gc tc mensfitness.ce.uk/links/enekit
ress-up
O Held the handles as |f at the
te ef a ress-u, w|th yeur
bedy |n a stra|ght l|ne.
O Lewer yeurself unt|l yeur
arms are bent at an angle ef at
least 90` - yeu sheuld feel a
sl|ght stretch |n yeur chest.
O
kelleut
O 5tand held|ng the handles |n frent
ef yeu. kee|ng yeur bedy |n a
stra|ght l|ne, brace yeur cere, lean
ferwards and ra|se yeur arms,
stay|ng t|ght threugheut the
meve. Ce as lewas ess|ble.
O Pull back us|ng yeur abs. |ther
cemletely reset between
res er, fer a teugher test, kee
the tens|en |n yeur abs.
0
Hamstring curl
O Ly|ng en yeur back, ut yeur heels |n the
feet cradles and l|ft yeur h|s eff the greund.
Yeur uer legs and terse sheuld stay |n
a stra|ght l|ne threugheut the meve.
O Pull yeur heels and knees tewards yeur chest,
then extend yeur legs te return te the start.
0
lnverted rew
O Hang fremthe handles w|th yeur
heels en the fleer and yeur bedy |n
a stra|ght l|ne. Yeu can bend yeur
knees te make the meve eas|er,
but den't let yeur h|s sag.
O Pull u unt|l yeur chest |s level
w|th the handles. 5queeze
yeur sheulder blades tegether
at the te ef the meve.
0
0
O
0
O
0 O
0 O
0N6-KlTW0RK00T
Next month
arbell
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^
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Traln smarter
0
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w
est muscle meves 5erts star werkeuts
Ava|lable at magbeeks.cem
Fat less feed t|s
Whatever ycur f|tness gca|s,
th|s ccmp|ete tra|n|ng and
nutr|t|cn gu|de w||| he|p ycu
ach|eve them. |t's packed w|th
the best exerc|ses fcr ga|n|ng
musc|e, c|rcu|ts tc tcrch bcdy
fat and s|mp|e adv|ce fcr
fue|||ng ycur wcrkcuts.
Cet |t and get |ntc the
shape cf ycur ||fe.
The MF Werkeut Manual is yeur cemplete guide te getting fit
008
H00l
808t8
wANJ J0 L00K L|KL A 00VL8 M00LL? JbLN |0LL0w
Jb|8 A0V|0L |80MM| 00VL8 M00LL AN0
800YP0wL8 LXP0 AM8A88A008 K|8K M|LLL8
C0V6RM006LTl5
W
hat dcs lt tak tc bul|d a ccvr mcd|
bcdy7 |t's a qustlcn w'r askd
frqunt|y. Sc rathr than us glvlng ycu
advlc that ln thcry wl|| h|p ycu galn a
physlqu wcrthy cf an MF ccvr, w thcught w'd ask
scmcn whc shcu|d kncwa thlng cr twc abcut hcw
lt's dcn. W askd prscna| tralnr, BcdyPcwr Fxpc
ambassadcr and twc-tlm MF ccvr mcd| Klrk Ml||r
(klrk-ml||r.ccml tc glv us th lnsld guld cn th bst
way tc at and wcrk cut tc bul|d a ccvr mcd| bcdy.
1h flrst thlng h dld was rassur us abcut hcw
much prcgrss th avrag guy can mak. 'Can th
avrag guy ra||y mak a blg chang tc hls physlqu7
Of ccurs h can. 1h ky ls |arnlng th baslcs
ccrrct|y and |lftlng ccrrct|y. | kncw| was gul|ty cf
carlng tcc much abcut what numbr was prlntd cn a
dumbb|| cr p|at whn | flrst startd.'
Fighting fit
1h flrst batt|, acccrdlng tc Ml||r, ls agalnst ycur
gc. |nstad cf nd|ss|y wcrklng cn mcvs ycu'r
gccd at, ycu nd tc dv|cp thcs that nd wcrk.
'1ry tc ldntlfy ar|y cn what ycur waknsss ar
and sk advlc frcma trustd scurc abcut hcw
tc lmprcv thm,' h says. 'Onc ycu'v dcn that,
th mcst lmpcrtant thlng ls tc gt ycur mlndst rlght
and |lmlnat a|| ngatlv lnf|uncs and factcrs that
wl|| stcp ycu frcm
achlvlng ycur dslrd
physlqu. 1hn, tc put
lt b|unt|y, gc and gt lt.'
Of ccurs,
vrythlng bccms
aslr wlth a blt cf
xtra mctlvatlcn.
Sc ycu may want tc
st ycur targt as ntrlng th Plt Pactcr ccmptltlcn
at th BcdyPcwr Fxpc ln May. |t's an cpn fltnss
mcd| ccmptltlcn and Ml||r ls cn th judglng pan|.
1h flrst prlz ls a trlp tc Las Vgas fcr a phctcshcct
and th sccnd prlz lnc|uds a tralnlng ssslcn and
shcct wlth Ml||r. Ycu'd bttr start tralnlng ncw.
ww L0w L0w 0LL 0LL |0 |0 LN LN LLL 0 L w
000
88 LL8 LL8 LL LL M| M| L 8
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cu
n a
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hcw
Fxpc
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bst
dy.
w
u7
n a
t
Hewt werks
OJr cover noJe| ,|n |s s,|| |no |ree
sec|ons |eres w|, ec| one |s crJc||
S~|| 1 Luy the jeundutens
||| |e, novenen ,erns nJ |J||J
sreng| |se o n|e |ongern,rogress
S~|| 2 Add sereus sze
Use nJsc|egrow| r|n|ng ne|oJs
nJ e |||e ||on o ,c| on s|ze
S~|| 3 Cet leun
on,|ee wor|oJs | w||| sr|, w,
nJ g|ve ,oJ cover noJe| |oo|
Ccn the cvercge
guy reclly mcke
c bg chcnge te
hs physque7 Dj
ceurse he ccn'
W
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s
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o
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e
y
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a
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s
7
hls phas ls lmpcrtant fcr adaptlng ycur bcdy
tc subsqunt, mcr strnucus wlght-tralnlng
prcgramms,' says Ml||r. 'Ycu'r a|sc prparlng
ycur tndcns, |lgamnts and jclnts tc h|p
rduc th rlsk cf lnjury. |t wl|| prcvld a grat bas strngth
ln ycur hlps, g|uts, pcstrlcr chaln and ycur ccr.'
Master technique
'Bfcr ycu vn wcrry abcut what wlght ycu'r |lftlng, |arn
hcwtc |lft lt prcpr|y. 1h wlghts wl|| sccn lncras whn ycu
undrstand whlch musc|s ycu'r wcrklng ln ach xrcls.
Ct a tralnlng partnr tc fl|mycur |lfts tc prfct ycur fcrm.'
Use the right sets and res
'0c tn tc J2 sts fcr |argr musc| grcups, such as ycur g|uts
and quads, and slx tc lght sts fcr sma||r musc|s such as
ycur arms. 0c flv tc lght rps pr xrcls. 1hls ls th prfct
rang tc lncras strngth whl| a|sc glvlng ycu tlm tc bccm
ccnfldnt wlth th tchnlqu. 1h |lft shcu|d b a tmpc cf
arcund 20J0 - twc sccnds tc |cwr, nc paus, cn sccnd tc
|lft, nc paus - wlth abcut twc mlnuts' rst btwn sts.'
Pick the right meves
'1h wcrkcuts ln thls stag shcu|d ccmprls ccmpcund
xrclss such as squats, dad|lfts, chln-ups, barb|| rcws,
dlps and |ungs. Nar|y a|| xrclss shcu|d us fr wlghts
bcaus ths us mcr stabl|lslng and ccr musc|s,
whlch ar vlta| whn ycu'r bul|dlng a strngth bas.'
kecever hard
'1h cn|y way tc mak strngth galns frcmwk tc wk ls tc
rpalr and rccvr fu||y btwn ssslcns. Rst ls lmpratlv
fcr ycur cntra| nrvcus and lmmun systmfunctlcn tcc.'
NU7kl7l0N7lP
'Ct lntc th hablt cf atlng rgu|ar|y. |'d at a ma| wlth a
carbs.prctln.fats ratlc cf arcund 40.40.20 vry 2tc thr
hcurs. 1hls ls crucla| whn ycu'r tralnlng fcr strngth and th
dlsclp|ln cf dclng lt wl|| bnflt ycu thrcughcut th prcgramm.'
5TA0 0N
XAML W0kK00T
'Th|s stage uses s|mle sets because
the mest |mertant th|ng |s te
erfermeach mevement cerrectly.'
8ACKAN0TRlCEP5
1 W|de-gr| ch|n-u
Sts 2 Rps 5-8
2 arbell deadl|ft
Sts 3 Rps 5-7
3 5|ngle-armrew
Sts 3 Rps 6-8
4 ent-ever barbell rew
Sts 3 Rps 6-8
5 Tr|ces d|
Sts 4 Rps 5-8
6 Dumbbell tr|ces extens|ens
Sts 2 Rps 6-8
S~|| 1
Luy the jeundutens
81A
LN1K
4-5 WLLK8
5TA0 0N 5LlT
Tra|n the fellew|ng muscle
greus en these days
MDN0A Chst and blcps
T050A Back and trlcps
W0N50A Rst
TH0R50A Shcu|drs and abs
FRI0A Rst
5AT0R0A Lgs
50N0A Rst
0cn't dc any xtra cardlc
arcund ycur wlght tralnlng
ssslcns bcaus thls wl||
b ccuntr-prcductlv.
Bejere yeu
werry cbeut
whct weght
yeu're ljtng,
lecrn te ljt t
preperly'
7
h maln gca| cf thls phas ls slmp|y tc bul|d musc|, sc
prcgramms that crat musc| hyprtrcphy (grcwthl ar ky.
Ycu shcu|d add arcund 0.5-Jkg cf musc| a wk. |f ycu'r addlng
mcr wlght than that, lt's |lk|y tc b fat sc chck ycur dlt.
Cet in reertien
'|f ycu want a ccvr mcd| physlqu, ycu nd ycur musc| grcups tc b
ln prcpcrtlcn. A bu|klng phas ls th lda| tlm tc bul|d up wakr aras.'
5tick with yeur slit
'1h tralnlng day sp|lts rmaln th sam fcr thls stag bcaus tralnlng
fcr fcur days wlth thr days' rst ls th prfct way tc stlmu|at musc|
hyprtrcphy, by glvlng ycu ncugh tlm tc rccvr and grcw.'
Ce heavy en abs
'Whn ycu'r tralnlng ycur abs, us a rp
rang cf slx tc J2 rps wlth a tmpc cf
3022. Arcund 70cf any abs wcrkcut
shcu|d fccus cn ycur |cwr abs and
ccr. As wlth cthr musc|s, th maln
fccus shcu|d b ycur wak pclnts.'
NU7kl7l0N7lP
'0cn't b scard tc at a |ct. |f ycu'r
nct gttlng strcngr, mcr muscu|ar
cr havlr, ycu nd tc at mcr. Rst
and rccvry ar ky, but ycu shcu|d
at vry thr hcurs. Fxact ratlcs vary
dpndlng cn bcdy typ but thls wcu|d
sult mcst mn |ccklng tc add slz.'
Add sereus sze
S~||2
81A
LN
1K
6-8 WLLK8
regramme ene
Muscle hypertrephy
CHE5T AN08lCEP5
1 lncl|ne barbell chest ress
Sts 3 Rps 8-12
2 lncl|ne dumbbell ress
Sts 3 Rps 8-12
3 lncl|ne cable flye
Sts 3 Rps 8-12
4 Flat dumbbell ress
Sts 2 Rps 8-12
5 |ces curl
Sts 4 Rps 8-12
6 5eated -Z bar reacher curl
Sts 4 Rps 8-12
Whn cratlng ycur wcrkcuts, dc tn tc
J2 sts ln tcta| fcr |arg musc| grcups
and slx tc lght fcr sma||r cns. 0c lght
tc J2 rps pr st, us a tmpc cf 40J2
and rst fcr 90sc-2mln btwn sts.
5TA0 TW0
XAML W0kK00T5
'Use twe d|fferent regrammes dur|ng
the bulk|ng hase,' says M|ller. 'Use
the hyertrehy regramme fer feur
er f|ve weeks, fellewed by the
med|f|ed Cerman Velume Tra|n|ng
regramme fer three te feur weeks.'
5TA0 TW05LlT
greus en these days
W0N50A Rst
TH0R50A Shcu|drs and abs
FRI0A Rst
5AT0R0A Lgs
50N0A Rst
0cn't dc any xtra cardlc
arcund ycur wlght tralnlng
ssslcns bcaus thls wl||
b ccuntr-prcductlv.
C0V6RM006LTl5
regramme twe
Medified 0erman Velume Training
LEC5
1a 5quat
Sts 5 Rps 5
1b Ly|ng hamstr|ng curl
Sts 5 Rps 5
2a Frent squat
Sts 5 Rps 5
2b Leg extens|en
Sts 5 Rps 5
3a Reman|an st|ff-leg deadl|ft
Sts 5 Rps 5
3b Dumbbell walk|ng lunge
Sts 5 Rps 5
4a Leg ress
Sts 5 Rps 5
4b Dumbbell bex ste-u
Sts 5 Rps 5
5 Denkey calf ra|se
Sts 10 Rps 5
Whn ycu'r puttlng ycur cwn wcrkcuts
tcgthr, th flrst mcv ln a suprst
shcu|d b a ccmpcund, mu|tl-jclnt mcv
wlth a 2020 tmpc and th sccnd
shcu|d b an lsc|atlcn, slng|-jclnt mcv
wlth a 30J2 tmpc. 0c flv sts cf flv
rps wlth 90sc-2mln rst btwn sts.
C0V6RM006LTl5
Cet leun
81A
LN1K
6-8 WLLK8
S~||3
5TA0 THk
XAML W0kK00T5
'My faveured retecel dur|ng th|s
hase weuld be hys|que ceach Ne|l
H|ll's Y3T methed,' says M|ller. 'Th|s
|s based en a retat|ng three-week
cycle ef d|fferent re ranges, temes
and rest er|eds, and |nvelves a m|x ef
cemeund and |selat|en exerc|ses.'
Y3T week ene
8ACKAN0TRlCEP5
1 5|ngle-armrewSts 3 Rps 8-12
2 Rack ull Sts 3 Rps 8-12
3 W|de-gr| lat ull-dewn Sts 3 Rps 8-12
4 Lewulley cable rewSts 3 Rps 8-12
5 Clese-gr| bench ress Sts 4 Rps 8-12
6 Tr|ces ush-dewn Sts 4 Rps 8-12
Whn puttlng ycur wcrkcuts tcgthr, dc tn
tc J2 sts ln tcta| fcr |arg musc| grcups and
slx tc lght fcr sma||r musc| grcups. 0c
lght tc J2 rps pr st, uslng a 40J2 tmpc
and rst fcr 90sc-2mln btwn sts.
Y3T week twe
HAM5TRlNC5 AN0CALVE5
1 Dumbbell st|ff-leg deadl|ft
Sts 4 Rps 14-18
2 Ly|ng leg curl Sts 4 Rps 14-18
3 5|ngle-leg curl Sts 3 Rps 14-18
4 5tand|ng calf ra|se Sts 4 Rps 14-18
5 5eated calf ra|se Sts 4 Rps 14-18
Whn puttlng ycur wcrkcuts tcgthr, dc
tn tc J2 sts ln tcta| fcr |arg musc| grcups
and slx tc lght fcr sma||r musc| grcups.
0c J4-JB rps pr st, us a 202J tmpc
and rst fcr 60-90sc btwn sts.
Y3T week three
0A05
1 5quat Sts 2 tr|le dres Rps 14-18
2 Leg extens|en Sts 2 tr|le dres Rps 14-18
3 Leg ress Sts 2 deuble dres Rps 20-25
1hs wcrkcuts ar prfcrmd dlffrnt|y.
Wlth drcp sts, ycu dc as many rps as
pcsslb|, thn rduc th wlght and dc
mcr rps wlthcut rstlng. 1hat's a dcub|
drcp st, fcr a trlp| drcp st ycu rduc th
wlght cn mcr tlm. Us a J0J0 tmpc
and rst fcr 90sc btwn drcp sts.
Y
cu shcu|d |cck tc |cs nc
mcr than Jkg cf wlght a
wk. Any mcr and ycu
may b |cslng musc|. |f ycu
nd much |cngr than lght wks
tc gt rlppd aftr th bu|klng phas,
ycu'v addd tcc much slz and fat.
lncrease training velume
'At thls pclnt, |'d mcv frcma fcur-
day sp|lt tc a flv- cr slx-day sp|lt
tc lncras ca|crl xpndltur and
targt lndlvldua| musc|s. 1hls wl||
brlng cut mcr dtal| and dflnltlcn.'
Vary re ranges and rest erieds
'Uslng a varlty cf rp rangs wl|| stlmu|at
and prsrv musc| grcwth ln a|| thr
musc|-flbr typs, and ycu'|| a|sc
us fat as an nrgy scurc a |ct mcr.
1hls ls partlcu|ar|y lmpcrtant ln stag
thr bcaus fat |css ls ycur gca|.'
Add mere sessiens
'|f ycu sp|lt ycur hamstrlngs and quads
wcrkcuts, lncras ycur abs wcrkcuts tc
twc a wk and cn|y hav cn ccmp|t
rst day, ycu shcu|d s a rductlcn ln
fat vn wlthcut changs tc ycur dlt.'
7rain hard but smart
'|'ma fan cf tralnlng tc fal|ur, but ln th
wk |adlng up tc a shcct | wcu|dn't
fal| durlng any wcrkcut. Ycur almlsn't
tc brak dcwn musc| flbr but tc
kp ycur musc|s as fu|| as pcsslb|.
Pcr th |ast wk bfcr a shcct, |
favcur a rp rang cf tn tc J2 rps.'
NU7kl7l0N7lP
'Kp ycur ca|crls hlgh but at c|an.
0cn't |cs a|| th musc| ycu'v galnd
by starvlng ycurs|f fcr a slx-pack. |t wl||
arrlv gradua||y and ycu'|| hav a|| th
|an musc| ycu'v bul|t tc gc wlth lt.'
5TA0 THk 5LlT
greus en these days
W0N50A Abs and ccr
TH0R50A Hamstrlngs and ca|vs
FRI0A Shcu|drs and abs
5AT0R0A uads and ca|vs
50N0A Rst
0en't lese cll
the muscle
yeu've gcned by
stcrvng yeurselj
jer c sx-pcck'
Scc Krk Mller cnd somc o] thc biggcst
ncmcs in thc world o] ]itncss ct this
yccrs BodyPowcr Fxpo, thc UKs
lcrgcst sport, ]itncss cnd nutrition cxpo.
For tickcts go to bedypewerexpe.ce.uk.
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Ha|r-v|t
NAM: Pelhamand 5trutt
0ccuatien: Vltamlns that kp ycur halr ha|thy
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the bac|, wh||e support|ng the
chest area and a|so the sp|ne
'l have a |umbar hern|at|on
a d|sc |n my |ower bac| |s
bu|g|ng out, wh|ch |mp|nges on
the nerve caus|ng a |ot ot pa|n
so l'm||m|ted to nonwe|ght
bear|ng card|o exerc|se,' says
sports sc|ent|st Zac lyndon 'On
an average day, l can pertorm
around S|mon the cross
tra|ner betore succumb|ng to
bac| pa|n On the t|rst occas|on
wear|ng the le|hamand Strutt
Core sh|rt, l managed 3|m
a|most pa|ntree l nowwear the
garments every t|me l pertorm
card|o and have s|nce tound that
|t wasn't a oneott, l can tra|n
tor around 30|onger w|thout
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!cln MP cn Facebeek cr fc||cwus cn 7witter fcr rgu|ar tlps cn hcwtc prfct musc|-bul|dlng mcvs
W
e
r
d
s
S
a
m
l
|
d
e
r
Timeef themachines
Card|omach|nes havea badrep, but they de||ver aneect|veworkout w|ththeseexpert t|ps
5 WAY5 70P0Wk UP Y0Uk
0
'ry to present your chest to the ce|||ng,'
says tra|ner Matt Wh|tmore (t|tter|ondon
cou|l 'h|s engages your |ats more
ettect|ve|y Many |eep the|r torso too
vert|ca|, so the arms wor| too hard'
0
'ry to |oo| up, not torwards h|s
a||ows tor a more comtortab|e sp|ne
and nec| pos|t|on and, |||e the prev|ous
t|p, w||| he|p engage more musc|es'
O
'Use negat|ve ch|nups to over|oad your
musc|es, torc|ng themto grow !ump
to the top ot the ch|nup and ta|e t|ve
seconds to |ower yourse|t to the bottom'
0
'lsometr|c ho|ds have a s|m||ar ettect Stop
at the top ot the move, engage your |ats,
g|utes, b|ceps and abs, and ho|d on Wor|
up to three to tour sets ot 30 seconds'
0
'Wor| on your gr|p Lven just hang|ng,
ho|d|ng dumbbe||s between your teet, w|||
|mprove |t lor a tru|y tax|ng gr|p wor|out,
use lat Cr|pz (tatgr|pzcou|l 0o sets |ast|ng
304S seconds, add|ng we|ght |t you can'
Master a mcvethat strengthens
ycur ccre, arms andback
Cardlc machlns ar mcr bglnnr
frlnd|y than fr wlghts. A|thcugh
uslng th |attr ls gnra||y mcr
ffctlv, cardlc machlns ar aslr
tc gt th hang cf and can prcvld
ffctlv fat-burnlng ssslcns
such as hlgh-lntnslty lntrva|s.
As w|| as a||cwlng ycu scap th
unprdlctab| |mnts, cardlc
machlns cffr th advantag cf
varlty. Prcmth tradltlcna| blk tc
th nwr machlns such as th
VrsaC|lmbr, thr ar p|nty cf
cptlcns tc mak thlngs lntrstlng.
Mcst machlns a||cwycu tc chart
spclflc data and mcnltcr hcwhard
ycu wcrk, h|plng ycu assss ycur
tralnlng. Ycu can asl|y kp tabs
cn th duratlcn, lntnslty, gradlnt
and dlstanc ccvrd, h|plng ycu
st gca|s and |cg ycur prcgrss.
A|| |ab|s dlsp|aylng th 'fat-burnlng
zcn' shcu|d b strlppd frcmthm.
Wcrklng ln thls zcn ls th |ast thlng
ycu shcu|d dc lf ycu want tc gt |an
bcaus lt mans wcrklng at a stady
stat rathr than dclng th mcr
ffctlv hlgh-lntnslty lntrva|s.
Cardlc machlns may cffr varlty
but ln busy gyms qulpmnt lsn't
a|ways aval|ab| whn ycu nd
lt. A|sc, lf ycu'r dclng a runnlng
sprlnt prcgramm lt's vry dlfflcu|t
- and can vn b dangrcus - tc
adjust spd cn a tradml||.
A |ct cf pcp| dcn't us thm
ccrrct|y and rlsk lnjury, cr us
thmlnffctlv|y and ar just
wastlng thlr tlm. 1cc cftn | s
pcp| gclng thrcugh th mctlcns
cn cardlc machlns - ycu nd tc
traln wlth lntnslty tc gt flttr.
On a blk, push up th rslstanc sc
ycu'r tstlng th strngth cf ycur
|g musc|s as w|| as ycur cardlc
stamlna. 0c hlgh-lntnslty lntrva|s cf
20-40 sccnds sprlntlng fc||cwd by
cn tc thr mlnuts at a managab|
tmpc. Rpat fcr 20 mlnuts.
Whn cn a tradml||, xprlmnt
wlth sttlngs such as lntrva|s cr
hl|| c|lmbs. 1c wcrk ycur |cwr bcdy,
lncras th lnc|ln sttlngs - thls
wl|| a|sc lmprcv ycur runnlng
fcrmby maklng ycu ccncntrat cn
gttlng hlght wlth ach strld.
Us rst ffctlv|y wlth shcrt
bursts cn th rcwr. 0c flv sts cf
500msprlnts wlth twc-mlnut rst
prlcds. As ycu gt flttr, rduc th
rsts. Hcwvr, wlthcut prcpr fcrm
ycu rlsk lnjury, sc gt a prcfsslcna|
tc shcwycu ccrrct tchnlqu flrst.
5teve Hensel
Cre8 Health
and F|tness
0anlel Terry
5tars Cym
ehn enny
Reebek 5erts
Club Lenden
What are the
res ef cardie
machines7
Hew can l get the
mest effective
werkeut frem
cardie machines7
What are the cens
ef cardie machines7
H0LD Y0UR
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MMA0RlLL5
W
hen the U|t|mate l|ght|ng
Champ|onsh|ps come ca|||ng,
most m|xed mart|a| arts t|ghters
can't answer the phone tast
enough |t's a once|na||tet|me
shot at h|tt|ng the b|g |eagues, ma||ng ser|ous
money and compet|ng at the h|ghest |eve| poss|b|e
!|m| Manuwa |s not |||e other t|ghters When the
USborn Br|t t|rst got an otter tromthe wor|d's
b|ggest MMA organ|sat|on, he turned |t down,
|now|ng he needed more exper|ence |n sma||er
shows to ma|e the most ot h|s b|g shot
he unorthodox move pa|d ott When he t|na||y
s|gned w|th the UlC |n !u|y 20J2, he h|t the ground
runn|ng w|th an |mpress|ve kOstoppage ot
tough contender ky|e k|ngsbury, and to||owed up
th|s lebruary by dom|nat|ng Cyr|||e 0|abate unt||
the veteran str||er was torced to ret|re between
rounds And |t |sn't just at the negot|at|ng tab|e
that Manuwa ma|es smart dec|s|ons Atter
tee||ng the pace |n h|s bout w|th k|ngsbury, he
en||sted expert tra|ner l|chard |dmarsh to
revamp h|s tra|n|ng, m|m|c||ng the demands ot
a t|ght by push|ng h|mse|t through severa| tough
Iimi
Manuwa
Age 33
He|ght 1.87m
We|ght 93kg
MMArecerd 13
w|ns, 0 defeats
Ach|evements
OUCMMA ||ght
heavywe|ght
champ|on
MMA0RlLL5 MMA0RlLL5
Fightingsmart
HowBr|t|shUPCstar !|m| Manuwa bu||ds thestrengthtoendurepun|sh|nghghts
'rounds' |n every sess|on MF dropped |n
to see howthe 'loster Boy' prepares
Fghtng n the 0FC s c bg step up -
hewdd yeu jnd the experence7
he bu||dup, the med|a ob||gat|ons, the
we|gh|ns and the wa||out are a|| d|tterent
tromthe other shows everyth|ng's on
a b|gger sca|e But stepp|ng |nto the cage
|sn't a|| that d|tterent l got t|red |n my t|rst
t|ght, but that's because l was push|ng the
pace tor both rounds, rea||y try|ng to t|n|sh
the guy l |earned a |ot trommy t|rst t|ght |n
the UlC l |earned to be a |ot more pat|ent
Hewhcve yeu chcnged yeur
trcnng te mcke the lecp7
l|ch br|ngs d|tterent dynam|cs to my
tra|n|ng l've a|ways had good strength
coaches, but we're do|ng more var|ed
th|ngs |n terms ot cond|t|on|ng and
t|ex|b|||ty lt's |mportant to m|x th|ngs up
eur werkeut's pretty brutcl.
0e yeu ever get sck ej t7
l never get bored |n tra|n|ng here are
too many th|ngs to |earn, espec|a||y
|n wrest||ng and j|u j|tsu l'ma|ways
|earn|ng newstutt, try|ng newstutt l
don't rea||y hate any aspect ot tra|n|ng
What l |||e most |s sparr|ng l'|| spar
a|| day |ong Cett|ng t|t |s the hardest
th|ng lav|ng your coaches push you,
that's tough l |||e runn|ng, though
eu've dene seme trcnng n the 05.
Is t much djjerent ever there7
he b|g d|tterence |s |n the |eve| ot
tra|n|ng partners l was tra|n|ng w|th
guys who were top ten |n the wor|d
he Uk trad|t|ona||y hasn't had great
wrest||ng, but |t's catch|ng up
Hewmuch trcnng de yeu
de n c typccl week7
S|x days a wee| l don't rea||y count the
hours, l count the sess|ons l m|ght do a
run, some cond|t|on|ng, some wrest||ng
and then some pads lt depends how
tar out tromthe t|ght l am lt l'mt|red l
m|ght ta|e a day ott l p|ay |t by ear
Hewde yeu jnd the netereusly
djjcult weght cut7
ln my |ast we|ght cut l d|dn't even use
a sauna, l just cut the we|ght natura||y
leop|e ta|| about me dropp|ng down
to m|dd|ewe|ght, but l th|n| l'd |ose
strength l th|n| ||ght heavywe|ght |s
best tor me l've got a nutr|t|on|st, but
he just g|ves me gu|de||nes rea||y
0e yeu hcve c plcn te rse te the
very tep ej the dvsen7
l'm|n the toughest d|v|s|on |n the UlC,
so every t|ght's go|ng to be a hard t|ght
he p|an |s to |eep destroy|ng opponents
and then whatever comes, comes l
just want to be the best |n the wor|d
Fer mere |nfermat|en en R|chard T|dmarsh
and Reach F|tness, v|s|t r4reach.cem
'l never get bered in
training. There are
tee many things te
learn. l'malways
trying newstuff'
MMA0RlLL5
keund 1
Comp|ete the set number ot reps tor each exerc|se, then move on to the next w|th no
rest lest tor 60 seconds at the end ot each c|rcu|t and comp|ete three c|rcu|ts
O Held a ree |n each hand, wh| them
u |n the a|r, then slamthemdewn
w|th as much ferce as ess|ble.
O kee a stra|ght back and t|ght
cere threugheut the meve.
Tidmarsh says '0e real slams -
den't just wave the repe. This
werks yeur grip, cere, everything.'
kepe slam
leps 6
0
O kneel dewn, slum backwards, then [um
u exles|vely and land en beth feet.
O The meve starts w|th an exles|ve h|
thrust, s|m|lar te a ewer clean.
Tidmarsh says 'There's ne peint
in being streng if yeu aren't
explesive. This meve helps yeu
beceme beth.'
Knee launch
leps 6 O
O W|th a sled er we|ght attached te the
ree, er a artner held|ng the ether
end, ull the ree tewards yeu.
O Turn at the h|s as yeu ull, us|ng yeur
legs and back as well as yeur arms.
Tidmarsh says 'Yeur pulling
muscles are vital in MMA and this
teaches yeu te use themtegether.'
kepe reel
0|stance 2x10m
0
O P|ck u a med|c|ne ball, br|ng |t ever
yeur head |n an arc, then slam|t |nte
the fleer te ene s|de ef yeu.
O P|ck |t u aga|n - er catch |t en the
beunce - and reeat te the ether s|de.
Tidmarsh says 'This isn't an
eppertunity te rest - yeu have
slamthe ball, net drep it.'
ketatienal medicine
ball slam
leps 4 each s|de
0
0e the distance
A norma| UlC t|ght |s
three rounds Manuwa's
wor|out |asts tour lere's
how|t's done
keund 2
Comp|ete the set number ot reps tor each exerc|se, then
move on to the next w|th no rest lest tor 60 seconds at
the end ot each tu|| c|rcu|t and comp|ete tour c|rcu|ts
O Iama barbell |nte a cerner, a we|ght
late er semeth|ng that w|ll kee |t
steady, then held |t |n ene hand.
O end sl|ghtly at yeur knees, then dr|ve
u and ush |t uwards us|ng yeur
mementumte get |t everhead.
Iammer press
leps 6 each s|de 0
O Put ene feet |n a TRXand let |t tra|l
beh|nd yeu, bend|ng the ether leg
|nte a lunge es|t|en. Lean sl|ghtly
ferwards te hel yeur balance.
O 5tra|ghten u and br|ng yeur susended
leg u w|th yeur knee |n frent ef yeu.
TkX reverse lunge
leps 8 each s|de
0
Tidmarsh says 'A
geed punch uses
yeur legs and hips,
net just yeur arm.
This meve mimics
that pewer transfer.'
Tidmarsh says
'Yeu need a let
ef unilateral leg
strength in the
0ctagen, fer
wrestling shets
and punching.'
0
0
O
O
MMA0RlLL5
keund 3
Comp|ete the set number ot reps tor each exerc|se,
then move on to the next w|th no rest Comp|ete
tour tu|| c|rcu|ts, rest|ng tor 60sec atter each c|rcu|t
O Cr| a barbell w|th yeur feet sheulder-w|dth
aart and arms [ust euts|de yeur knees.
O Dr|ve u as yeu weuld fer a deadl|ft, us|ng the
mementumte hel ull the bar te chest he|ght.
Lewer w|th as much centrel as yeu can.
Tidmarsh says 'This is a standard
strength meve, but it's mere
explesive than a deadlift.'
Barbell deadlift te high pull
leps 6 0
O 5tand|ng w|th yeur feet a cemfertable d|stance aart,
held a cable eff te ene s|de.
O race yeur cere and tw|st te face the ether way, as |f
yeu're threw|ng a unch.
Tidmarsh says 'This builds retatienal
strength fer punching and takedewns.'
Cable lateral weedchep
leps 6 each s|de
0
keund 4
h|s |s the t|n|sher, so go a||out a|e a 4Ssecond rest atter each
set ot spr|nts and do t|ve sets ot spr|nts |n tota|
MMA0RlLL5 5
O W|th a artner held|ng a ree, a
res|stance band er [ust yeur wa|st, sr|nt
ferwards, kee|ng yeur we|ght lewse
yeu can dr|ve as hard as ess|ble.
O Walk back te the start es|t|en and
|mmed|ately start the next sr|nt.
kesisted sprint
leps 4 0
Tidmarsh says 'This
is a straightferward
meve that lets yeu
really push yeurself
with little risk.'
Pcr a vldc UPC wcrkcut frcmRlchard 1ldmarsh gc tc mensfitness.ce.uk/links/tidmarshufc
0
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L
Y
2
3
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2.25k6
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5
F08
4k6
0
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2.25k6
Sell Your Mobile Phones
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MAlNW0RK00T
0|I8I80N0|k8I
L||J 8MA8JL8 J0 0LJ 8|00L8 AN0
8J80N0L8 |N !08J |008 wLLK8
l
f scmcn tc|d ycu
that ycu ccu|d gt
strcngr and mcr
muscu|ar ln just cn
mcnth, tralnlng cn|y thr tlms
a wk, wcu|d ycu jump at th
chanc7 Of ccurs ycu wcu|d
- and ycu'r ln |uck. 1hls mcnth's
maln wcrkcut wl|| dc just that,
thanks tc lts ccmblnatlcn cf
havy-wlght, |cw-rp ccmpcund
|lfts ccup|d wlth hlghr rps cf
mcvs that targt thcs musc|s
ycu mcst want tc grcw.
1h havy sts wl|| flr up
ycur bcdy's musc|-bul|dlng
rspcns, r|aslng tstcstrcn
and cthr grcwth hcrmcns that
a|sc burn bcdy fat. 1h flna| twc
hlgh-rp xrclss, manwhl|,
wl|| fatlgu ycur chst, arms
and shcu|drs sc that ths
ky musc| grcups grcwback
blggr and strcngr.
Hewte de th|s menth's werkeut
0c ach wcrkcut cnc a wk wlth at |ast a day
btwn ach. Aftr a warm-up, ccmp|t a|| th
sts cf xrcls J - stlcklng tc th rp, rst, tmpc
and rst - thn mcv cn and rpat fcr xrclss 2
and 3. Chccs a wlght that a||cws ycu tc ccmp|t
a|| th rps, but nc mcr. 1hn prfcrmmcvs 4A
and 4B as a suprst, rstlng fcr th a||cttd tlm
btwn thm. |ncras th wlght s|lght|y at th
start cf ach nwwk. 1h fcur flgurs fcr th
tmpc guld rfr tc tlm ln sccnds takn tc |cwr,
paus, |lft and paus agaln. An X mans xp|cslv,
sc |lft th wlght pcwrfu||y but undr ccntrc|.
I
5quat
O Sets 5 /leps 5 /empo 20X0 /lest 2m|n
O Rest the bar aga|nst the back ef yeur
sheulders - net en yeur neck - and held
the bar w|th an everhand gr| sl|ghtly
w|der than yeur sheulders. kee yeur
elbews e|nt|ng dewn.
O Yeur feet sheuld be [ust w|der than
sheulder-w|dth aart w|th yeur tees
e|nt|ng eutwards sl|ghtly.
O 5quat unt|l yeur th|ghs are at least
arallel te the fleer. The deeer yeu
can squat, the better.
O Dr|ve back u threugh yeur heels.
\dR|d| 1
A
B
Warmup
w|th some empty-bar
squats, gradua||y
|ncreas|ng the we|ght
wh||e reduc|ng the
number of reps unt||
you h|t your work-set
we|ght target.
MAlNW0RK00T
2
Leg
extensien
O Sets 5 /
leps 5 /
empo 20X0/
lest 2m|n
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
O W|th the ad aga|nst
yeur lewer sh|ns,
stra|ghten yeur legs
te ra|se |t.
O Return slewly te
the start.
4A
lncline
dumbbell
bench
press
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O L|e en a bench
set at a 45` angle,
held|ng a dumbbell
|n each hand at
sheulder he|ght.
O kee yeur feet flat
en the fleer and back
aga|nst the bench.
O Press the we|ght
abeve yeur head but
den't leck eut yeur
elbews at the te.
O 5lewly lewer the
we|ght back te
yeur chest, flar|ng
yeur elbews eut
te the s|de.
3
Bench press
O L|e en the bench w|th yeur feet en
the fleer underneath yeur knees.
gr|, hands sheulder-w|dth aart.
O 5lewly lewer the bar te yeur
chest, bend|ng yeur arms unt|l
yeur elbews are at 90`, se the bar
|s almest teuch|ng the m|ddle ef
chest er [ust ever yeur n|les.
O Dr|ve yeur feet hard |nte the fleer
and ush the bar back strengly te
the start es|t|en.
4B lncline dumbbell flye
O Sets 3 /leps 12 /empo 3010 /lest 2m|n
O L|e en an |ncl|ne bench held|ng
a dumbbell |n each hand abeve
yeur chest w|th alms fac|ng.
O Make sure yeur head and uer
back are suerted en the bench
and yeur feet are flat en the fleer.
O kee|ng a sl|ght bend |n yeur
elbews, lewer the we|ghts te the
s|des as far as |s cemfertable.
O Use yeur chest te reverse the
mevement te ra|se the we|ghts
back te the te.
\dR|d| 2
I
0eadlift
O 5tand |n frent ef a barbell and squat te
gr| the bar w|th e|ther an everhand er
alternat|ng gr| euts|de yeur knees.
O kee|ng yeur cere braced and yeur
sheulders retracted, use yeur glutes
te ewer the |n|t|al l|ft, ush|ng
dewn threugh yeur heels.
O kee the bar clese te yeur bedy and,
as |t asses yeur knees, ush yeur
h|s ferwards. kee yeur sheulders
back threugheut the meve.
O Reverse the mevement back te the start.
A
B
Warmup
w|th some ||ght
dead||fts, gradua||y
wh||e reduc|ng the
we|ght target.
2
5eated
hamstring
curl
O Sets 5 /
leps 5 /
empo 20X0/
lest 2m|n
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
O W|th the ad aga|nst
the back ef yeur
lewer calves, lewer
|t by centract|ng
yeur hamstr|ngs.
O Return slewly
te the start.
4A
Cable
straight-
armlat
pull-dewn
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O 5tand tall, held|ng
a stra|ght bar cable
handle attached te
the h|gh ulley ef
a cable mach|ne.
O kee|ng yeur arms
stra|ght, ull the bar
|n an arc all the way
dewn te yeur th|ghs.
O At the bettem,
squeeze yeur lats
and tr|ces, then
4B
Cable
face pull
O Sets 3 /
leps 12 /
empo 3010/
lest 2m|n
O Attach and held
a deuble-ree
attachment te the
h|gh ulley en a
cable mach|ne.
O 5tart w|th arms fully
extended, alms
fac|ng the fleer.
O Pull the handles
tewards yeu,
kee|ng yeur uer
arms her|zental,
se the handles
ge e|ther s|de
ef yeur face.
O Return te the start.
3
Chin-up
O Sets 5 /
leps 5 /
empo20X0/
lest 2m|n
O Cras the bar w|th
an underhand
gr| w|th yeur
hands sheulder-
w|dth aart.
O 5tart frema dead
hang w|th yeur arms
fully extended.
O Pull yeurself u
by squeez|ng yeur
lats tegether.
O 0nce yeur ch|n |s
h|gher than yeur
hands, lewer
yeurself back
te the start.
MAlNW0RK00T
\dR|d| 3
I
Frent squat
O Rest the bar en the frent ef yeur
sheulders, gr||ng |t w|th yeur hands
sl|ghtly w|der than sheulder-w|dth
aart, yeur elbews e|nt|ng ferwards
and feet sheulder-w|dth aart.
O Ma|nta|n a natural arch |n yeur back
and cere braced threugheut the meve.
O 5quat unt|l yeur th|ghs are at least
arallel te the fleer. The deeer
yeu can squat, the better.
O Dr|ve back u threugh yeur
heels te return te the start.
A
B
Warmup
w|th some empty-bar
front squats, gradua||y
wh||e reduc|ng the
we|ght target.
MAlNW0RK00T
2
Leg press
O Sets 5 /
leps 5 /
empo
20X0/
lest 2m|n
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
O Release the leck,
then slewly lewer
the latferm
tewards yeu by
bend|ng yeur knees.
O Pause br|efly at
the bettem, then
ush threugh yeur
heels te stra|ghten
yeur legs and
4A
Cable
upright
rew
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O 5tand tall held|ng a
stra|ght er Z-bar
handle attached te
the lewulley ef a
cable mach|ne w|th
an everhand gr|.
O Lead|ng w|th
yeur elbews, ull
the bar u unt|l
yeur hands are at
sheulder he|ght.
O 5lewly lewer the bar
back te the start.
4B
Cable
standing
twe-arm
lateral
raise
O Sets 3 /
leps 12 /
empo 3010/
lest 2m|n
O Attach and held
a deuble-ree
attachment te the
lewulley en a
cable mach|ne.
O 5tart w|th arms fully
extended, alms
fac|ng the fleer.
O Pull the handles
tewards yeu,
kee|ng yeur uer
arms her|zental,
se the handles ge
e|ther s|de ef yeur
face, then return
te the start.
3
5heulder
press
O Sets 5 /
leps 5 /
empo20X0/
lest 2m|n
O W|th yeur feet
sheulder-w|dth
aart, es|t|en a bar
en yeur uer chest,
gr||ng |t w|th
hands [ust w|der
than sheulder-
w|dth aart.
O kee yeur chest
ur|ght and yeur
cere muscles braced.
O Press the bar
d|rectly uwards
unt|l yeur arms are
extended everhead.
O Dur|ng the l|ft|ng
hase, kee yeur
cere braced and
den't t|lt yeur
h|s ferwards.
O Lewer the bar
back dewn te yeur
chest and reeat.
\dR|d| 3
Pcr mcr musc|-bccstlng wcrkcuts gc tc mensfitness.ce.uk/links/buildmuscle
MAlNW0RK00T
0elph
Lundgren
7he actien legend en keeing fit as he gets
elder and utting 5tallene in hesital
'5ly and l beth get hit quite a
bit. He teld me te hit himse
l did. He was my bess se l did
whatever he teld me te'
Watch th fu|| vldc cf cur 0c|ph Lundgrn lntrvlwat mensfitness.ce.uk/links/delh
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Yeu're 55 and st|ll |n shae. Hewhave yeu adated
yeur tra|n|ng reut|ne as yeu've get elder7
You have to th|n| more and you have to be smarter
You have to as| yourse|t, 'lowdo l tee| today What's
go|ng on tomorrow Aml trave|||ng 0o l have any
sma|| |njur|es Are my energy |eve|s |ow' When
you're 2S you just go the gymand ||tt, or just go tor
a run and push through |t You can st||| do that when
you're o|der, but you'|| pay the pr|ce the next day
Dees hav|ng a degree |n chem|cal eng|neer|ng
hel yeu te take a mere sc|ent|f|c areach7
l th|n| |t does, to some extent lt teaches you
howto organ|se th|ngs, |ay out schedu|es and
ana|yse resu|ts, a|| ot wh|ch he|ps w|th tra|n|ng
ln yeur beek Ft Ferever, yeu effer tra|n|ng adv|ce fer
eele w|th busy schedules. What's yeur te t|7
Anyth|ng |s better than noth|ng You've got to start
somewhere, even |t |t's just do|ng t|ve pressups |n
the morn|ng your body tunct|ons |n such a way
that the next morn|ng you'|| tee| |||e do|ng s|x 0on't
use a |ac| ot t|me as an excuse to do noth|ng
Wh|ch has been yeur mest hys|cally demand|ng rele7
lrobab|y lvan 0rago |n Poc|y lV, because we boxed
|n a r|ng w|th no sh|rts on here was no CCl, we d|dn't
use any doub|es |t was a|| me and S|y l tra|ned rea||y
hard to get |n shape tor Mcstcrs Cj nc Univcrsc too,
but Poc|y lV st|c|s out as be|ng very phys|ca||y tough
Drage was yeur f|rst f|lmrele and |t was a
huge ene - d|d yeu feel the ressure7
he ro|e su|ted me, because l was a|ready a |arate
champ|on who d|d we|ght||tt|ng and l |oo|ed the part
But yeah, there was a |ot ot pressure on me, both on
camera and ott, because l went trombe|ng a chem|ca|
eng|neer and |arate guy to be|ng tamous around
the wor|d, wh|ch |s a we|rd th|ng to get used to
ls |t true that dur|ng f|lm|ng, yeu unched 5tallene
se hard |n the chest he had te send feur days |n
|ntens|ve care w|th swell|ng areund h|s heart7
Wasn't |t two wee|s llaughs l don't |now
exact|y what happened we both got h|t qu|te
a b|t le to|d me to h|t h|mso l d|d le was my
boss, so l just d|d whatever he to|d me to
Yeu and 0nverscl 5elder ce-star Iean-
Claude van Damme beth teek art |n karate
teurnaments |n the early 1980s. lf yeu'd
feught back then, whe weuld've wen7
l don't |now|t he competed l |nowl det|n|te|y d|d|
llaughs We||, l was Luropean champ|on |n J930 and
J93J, so l th|n| l wou|d've had a pretty good shot
Yeu've starred |n The xpendcbles 1 and 2 - |f yeu
ceuld |ck any ce-star fer art 3, whe weuld |t be7
l don't |nowanyth|ng about Lxpcnccb|cs 3| lt l'm
as|ed to do |t and everyth|ng wor|s out, then l w|||
l've heard !ac||e Chan |s go|ng to be |n |t and maybe
Wes|ey Sn|pes, and they're spea||ng to guys |||e
C||nt Lastwood As tar as costars, |t wou|d have
to be Mr Lastwood !ust gett|ng the opportun|ty to
meet h|mand ta|| to h|mwou|d be an honour
LA5T
W0k0
0nverscl 5elder: 0cy Dj Reckenng |s ava|lable newen
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lrom 8oots, 5uerJrug, suermorkets, Po//onJ&8orrett, GNC, L/oyJshormocy, hormocles &, heo/thstores
vitamin supplements may benefit those with nutritionally inadequate diets.
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Ashley 7heehane
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