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4NOVLMBLl 20J3menstness.ce.uk
0A0Llk7HAN
7HMAL
||n|,oJreoJg||ee
|e|J|eso ross||
p7B
0nthecever
Medel Bn WattsQWAth|tlc
Phetegrahy C|n Burrcws
Creem|ng Laura 1uckr uslng Klh|'s
and Bumb| &Bumb| prcducts
Tr|leheader 114
Baff|d by th array cf supp|mnts tc
chccs frcm7 1hs wl|| chang ycur |lf
Cym-freefat less 141
A slng| dumbb|| ls a|| ycu nd tc
burn fat - and kp lt cff
|cr mcre deta||s see p56 cr gc tc
mensf|tness.cc.uk/subscr|be
And get 5 |ssues fcr 5 - pr|nt, cr pr|nt and
d|g|ta| - p|us a |R PhDnutr|t|cn k|t
5UB5CklB 70MEN'5 FITNE55 C0Vk
37 Mak|ngMark
1h Pcin &Ccin star cn tralnlng - B0s sty|
Werk|t eut 86
Chalrs, mtlngs, dsk snacks - ar thy
rulnlng ycur ha|th7 And what can ycu dc
abcut lt7 W lnvstlgat
91 P|ckyeur rete|n
wlth a E20 glft vcuchr
112 Mern|ngglery
Upgrad ycur brakfast - and grcw
14 0venleve
1h fccds that wl|| rvlta|ls ycur sx |lf
11 Agegracefully
On trlck that ccu|d xtnd ycur |lf
78 C|rl ewer
Rlnvnt ycur wcrkcut - CrcssPlt sty| 50ef thebest 59
Prcmpcckt-mcny wcrkcut gar tc |lt-
|v| tralnlng tcc|s, MF s|cts th fltnss
klt that wl|| chang ycur |lf fcr th bttr
Contents
menstness.ce.ukNOVLMBLl 20J35
Strcngsc|utlcns p11B 1amCB's tral|b|azr p26
1hRcck anda hardcas p37
Lss carbs, mcrmusc| p110 Must trl hardr p101
Bst gar vr p59 1fcr twc p14
A 2J|mrow|n Jhr 23m|n, 40 pu||
ups |n a s|ng|e set and a J07|g c|ean
and jer| You'd have to be a man
w|th re|ent|ess card|o, tearsome raw
strength and huge exp|os|veness
to accomp||sh these teats, r|ght
Wrong A|| ot the above were
ach|eved by tema|e t|na||sts |n
the 20J3 leebo| Crossl|t Cames
And that ma|es them|ad|es we cou|d
a|| |earn someth|ng trom Women's
Crossl|t Cames champ|on SamBr|ggs
and other top compet|tors, |nc|ud|ng
Chr|sty lh||||ps and Cam|||e leb|anc
Baz|net, ta||ed to MF about howyou can
bu||d the|r bruta| |eve|s ot t|tness (p73l
But th|s |ssue |sn't just about the women
We a|so uncover howactor Mar| Wah|berg
pac|ed on JS|g ot musc|e |n next to no t|me
tor act|on comedy Pcin &Ccin (p37l, ta||
tr|ath|on tra|n|ng w|th lJ star !enson Button
(pJ62l and t|nd out howUlC champ|on !on
!ones gets |nto t|t|ew|nn|ng shape (p72l lor
a|| th|s and |oads more t|tness adv|ce, d|ve |n
Nck Hutchngs, dter
diter's letter
Trainer
Aveid a hidden killer
Rady fcr anythlng, spcla| fcrcs-sty|
1h cn-dumbb|| fat sc|utlcn Mastr
th tcughst strck ln swlmmlng
Hcwtc avcld cvrtralnlng
117
Fit List
Fight the effects ef ageing
Mastr th Wattblk 0lt |lk
0jckcvlc Sa|ads that bul|d abs
11
xperts
Ken Bleck en managing risk
Rugby ccach Stv McNamara cn pr-
match prssur Pc|lquln cn supps
29
Features
The best gear in fitness
|s ycur cfflc kl||lng ycu7 Why ycu
shcu|d traln |lk a glr| Unccnvntlcna|
fltnss wlth a UPC champ
59
0ut There
MF runs up a meuntain
Hlklng bccts ratd 1aklng cn th
dsrt ln th Abu 0habl 1rlath|cn
93
at Fit
0live and kicking
1h fry-up that bul|ds musc|
Ycur thr ssntla| supp|mnts
107
Ncvmbr20J3 |ssuJ60
kaceFit
0e en an anti-crash diet
Ycga fcr runnrs Ct rady fcr an
cff-rcad rac ln just lght wks
45
6NOVLMBLl 20J3menstness.ce.uk
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MEN'5 FITNE55 0lCl7AL
Men's Ftness is available fer syndicatien.
Please centact Nicele Adams en nicele_adams@dennis.ce.uk
er 44 l0} 20 7907 6134 fer details.
Did you know? ou ccn reserve c copy oj Men's P|tness jree
ct cny newscgent in the UK. Ask your newscgent jor detcits.
Mess|||sessM+j+t|se (Mess|||sessM+j
BN, staff writer
What l've been u te Wor||ng on my surt|ng
s||||s at the O'Ne||| Academy |n Cornwa||
(one|||surtacademycou|l he ba|ance,
core strength, endurance and exp|os|ve
power requ|red tor surt|ng ma|e |t tough
to master espec|a||y |t you don't ||ve near
a beach to pract|se on but w|th the he|p
ot the O'Ne||| |nstructors l managed to get
up on my board ta|r|y qu|c||y See me |n
act|on at menst|tnesscou|surtcornwa||
PAUL, videegraher
What l've been u te Attempt|ng to ||tt an
At|as stone under the tute|age ot Andy
Mckenz|e when shoot|ng h|s wor|out tor
the |nteract|ve vers|on ot MF l approached
the J0S|g roc| be|ng rem|nded by
Mckenz|e not to emp|oy norma| stra|ght
bac| dead||tt techn|que but to round my
bac| A tewdeep breaths |ater, l ho|sted
|t up and onto the p|attorm o get the
|nteract|ve |ssue ot MF, go to b|t|yALX3
NlCK, editer
What l've been u te a||ng my h|||
runn|ng to the next |egshredd|ng |eve|
by compet|ng |n the k||ometre Vert|ca|
mounta|n race |n Man|god, lrance
he 34|mroute |nc|udes a vert|ca|
|||ometre ot c||mb|ng and teatures some
3S s|opes urn to p93 to t|nd out how
l got on when l attempted to run up
those |nc||nes and wh|ch s|mp|e b|t ot
||t wou|d have he|ped enormous|y
MN'5 Fl7N55 0nnls Pub|lshlng Ltd,
30 C|v|and Strt, Lcndcn WJ1 4!0
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Art 0irecter 0cncvan Wa|kr 020 7907 6522
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0euty Art diter Rcb Lavry 020 7907 65JB
Centent diter Bn |nc 020 7907 652B
Features Writer Rlchard !crdan 020 7907 649B
5taff Writer SamRldr 020 7907 6523
7hanks this issue Rlchard 0avls (artl,
!c Wl||lams (subblngl,
Aarcn Kha|lq, !crdan Sumray (lntrnsl
5taff email flrstnam|astnamQdnnls.cc.uk
Werk exerience enquiries mfwQdnnls.cc.uk
0lCl7AL
Website diter/ Max Andrtcn 020 7907 6B47
5taff Wr|ter maxandrtcnQdnnls.cc.uk
50Manager 0lna Rlckman
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Creu Publisher Russ|| B|ackman 020 7907 64BB
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Manager
Acceunt Manager Stphn Ccck 020 7907 655B
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Classified 5ales xecutive Kathryn McCab 020 7907 6557
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Preject Manager
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Partnershis Manager Scphl Ccrg 020 7907 6B53
Marketing Ce-erdinater !ams Ycung 020 7907 6424
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xecutive
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Newstrade 0irecter 0avld Barkr 020 7907 64B9
Newstrade Manager !ams Mangan 020 7396 B042
0irect Marketing Manager Hc||y Ml||s 020 7907 6J5B
5yndicatien 5ales Manager Anj 0csaj-Ha|al 020 7907 6J32,
anjdcsaj-ha|alQdnnls.cc.uk
Licensing Manager Car|ctta Srantcnl 020 7907 6550,
car|cttasrantcnlQdnnls.cc.uk
5Nl0k MANACMN7
Chief 0erating 0fficer/ Brtt Rync|ds
Chief Financial 0fficer
Creu Finance 0irecter |an Lggtt
Chief xecutive 0fficer !ams 1y
Chairman P|lx 0nnls
1he paper used for this
magazine is produced
fromsustainab|e fibre,
manufactured by mi||s with
a va|id chain of custody.
5AM, staff writer
What l've been u te lunn|ng myse|t
ragged on the w|c|enhamStad|umturt at
a Max|musc|e rugby sevens tournament,
wh|ch teamed amateur p|ayers w|th
Lng|and stars |nc|ud|ng Chr|s Ashton and
Chr|st|an Wade l tr|ed to demonstrate
speed, acce|erat|on and ag|||ty unt||
a sharp turn got the better ot me and
a|most d|s|ocated my |nee More |nto
at max|musc|ecomgrassroots
5ubscr|be tc Ml and get
5 |ssues fcr 5 p|us a
PhDnutr|t|cn k|t - |R!
Ca|| 0B44 B44 00BJ cr
gc tc mnsfltnss.cc.uk/subscrlb
Pcr cvrsas subscrlptlcns
lnfcrmatlcn ca|| -44 (0l J795 5929J6
A|rady a subscrlbr7 Rnw
ycur subscrlptlcn cr chang
ycur dtal|s at subslnfc.cc.uk
OrlglnatlcnandrtcuchlngbyMu||lsMcrgan. PrlntdbyPc|star Blcstr. 0lstrlbutdbySymcur
0lstrlbutlcn, 2Fast Pcu|tryAvnu, LcndcnFCJA9P1. 1| 02074294000. Ccpyrlght 20J3
0nnlsPub|lshlngLlmltd. A|| rlghtsrsrvd. McnsFitncsslsatradmarkcf P|lx0nnlsand
maynct busdcr rprcducdlnthUKcr Rpub|lc cf |r|andwlthcut prmlsslcn.
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
fc||cwlng trms. nam|y that lt sha|| nct wlthcut th wrlttn ccnsnt cf th Pub|lshrs flrst glvn b |nt, rsc|d,
hlrd cut cr cthrwls dlspcsd cf by way cf 1rad at mcr than th rccmmndd s||lng prlc shcwn cn th
ccvr and that lt sha|| nct b |nt, rsc|d cr hlrd cut ln a mutl|atd ccndltlcn cr ln any unauthcrlsd ccvr by way
cf 1rad cr afflxd tc cr as part cf any pub|lcatlcn cr advrtlslng, |ltrary cr plctcrla| mattr whatscvr.
Ncvmbr 20J3 |ssuJ60
The stah ef Men's FItness are always in the thick ef the actien
heMFers
You miqnt ncvc c roc|ncrc sixpcc|, c nuqc cncst cnc povcrju| quccs,
but your crms crc vnct most pcop|c scc ccy to ccy. Anc ij yours crcn't
ji||inq your s|ccvcs imprcssivc|y, you nccc to qct your ncncs on c copy
oj Bu||d B|g Arms. lt ncs c|| tnc cxcrciscs cnc ccvicc you nccc to qct tnc
|inc oj musc|cs tnct cttrcct ccmirinq q|cnccs c|| in just ciqnt vcc|s.
nc scconc in c tnrccpcrt scrics tnct vi|| c|so nc|p you tcrqct your
cbs cnc cncst, it's cvci|cb|c jromumuzen.ce.uk cnc mugbeeks.cem.
8uPR-8lZ
Y0uR
ARH8
I.88
||s1 M| 's |s|er+c||e e1|||es +| |||.|]/IA|QX1
00t 27th8Ft
HELLY HAN5EN 0ATWALK
Paradisbukta
Bygdy
Norway
Scondinovion Design is lhe cornerslone in oll Helly Honsen geor. The oplimol
combinolion of purposeful design, proleclion ond slyle. This is why professionol
olhleles, polrollers ond discerning enlhusiosls choose Helly Honsen.
00NFDENT WHEN T MATTER5
BAUCUS 20J2menstness.ce.uk
1HFB|C
P|C1URF
Wild ride
1h|s may not be the b|ggest wave you've ever seen anyone r|de, but
P|pe||ne - or Banza| P|pe||ne, as some of those who've suffered at
|ts hands ca|| |t - |s a heavy wave, often tw|ce the he|ght of surfers,
that crashes on to a razor-sharp reef just 2mbe|owthe surface
off Hawa||'s North 5hore. 1he surfer here, Red Bu|| r|der !am|e
D'Br|en, |s one of the wor|d's best free surfers and has grown up
at the spot. 'Lvery w|peout you take at P|pe |s scary,' he says. '|
was r|d|ng |t recent|y and was fa|||ng so hard | was see|ng ||ghts.'
1he rewards are as great as the pun|shment, though.
Catch the r|ght wave and you'|| be hard pressed to f|nd
a barre| that's faster and c|eaner. '| don't know|f |
ever fee| comp|ete|y comfortab|e here, but |t's
a great, |nsane wave and |'mcomp|ete|y
attached to |t,' says D'Br|en.
menstness.ce.ukAUCUS 20J29
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MF MF MF MF pppre re reme me me me me me me me me me me mme mmmmeeti ti ti ti tii ti ti ti ti ti tiiien en en en en en enn en en en ennn FF
0et cleser te the actien
1ak amazlng spcrts shcts wlth a
Nlkcn camra and ths pclntrs
frcmMF phctcgraphr 1cmMl|s
EQUIPMENT 'Buy th bst baslc gar ycu
can affcrd (camras and |nssl, nct just fcr
lts hlghr spclflcatlcns but fcr lts bul|d qua|lty.
|'v fa||n ln rlvrs wlth my Nlkcn camra
bcdls attachd tc m and thy'v survlvd.'
RE5EARCH 'Larn as much as pcsslb| abcut
th spcrt cr actlvlty sc ycu can prdlct whr
th bst actlcn ls |lk|y tc tak p|ac cr whc
th bst pcp| tc fc||cwar. 1hn ycu'|| b ln
pcsltlcn tc captur an cutstandlng shct.'
Niken C00LlXAW110
1h u|tlmat xtrm spcrts ccmpact camra,
th AWJJ0can survlv watr up tc JBm
dp, tmpraturs cf -J0`Cand drcps cf
up tc 2m. |t a|sc faturs vlbratlcn rductlcn
tch and spdy Wl-Pl lmag transfr sc
ycu can qulck|y snd crysta|-c|ar actlcn
snaps tc ycur smartphcn cr |aptcp.
lcr ycur chcnce tc win c
CDDLPlXAW110gc tc
mensjitness.cc.uk7bigpicture
menstness.ce.ukNOVLMBLl 20J39
Made in Swilzeiland / Sclli|a SW2OO-1 sell-winding movemenl / S bout
pouct tcsctvc / 12mm maiine-giade 16I slainless sleel case and
deploymenl liacelel / Wa|ct tcsis|an| |o OO mc|tcs / 1mm anli-ieeclive
sapphiie ciyslal / Occp-c|cbcd bac|-pla|c cngtaving
S|ss movcmcn|, Lu||s| bcat|
Showioom al N.1 IARK S1RII1, Maidenhead. 1o attangc a pctsonal appoin|mcn|, call +11 (0)1628 6010
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u|ld a strenger
cere and hard abs
w|th fleer flags 12
Cature all the
act|en w|th these
cameras 19
D|et t|s that
w|ll transferm
yeur sex l|fe 14
Cut eut gluten fer
better sert|ng
erfermance 23
ex|ng 0lym|an
N|cela Adams
talks te MF 26
Y0Uk C0UN700WN70AFl77k LlF
Mental hygiene
lowbrush|ng can he|p
|eep your bra|n |n shape
Use a
tccthpaste
ccnta|n|ng bak|ng
scda, wh|ch remcves
tw|ce as much
p|aque as prcducts
that dcn't
You've got to be a spec|a| ||nd ot person
to enjoy a tr|p to the dent|st, but neg|ect|ng
to brush your teeth can have worse |ong
termettects than an appo|ntment w|th the
cha|r ot pa|n, accord|ng to research tromthe
Un|vers|ty ot Centra| lancash|re he study
|dent|t|ed that the bacter|umpresent |n
d|seased gums, Porpnyromoncs qinqivc|is,
was a|so tound |n pat|ents d|agnosed
w|th A|zhe|mer's, a progress|ve tormot
dement|a that causes memory |oss and
a dec||ne |n bra|n tunct|on accord|ng to
stud|es, |t can shorten ||te expectancy by
e|ght years keep|ng t|t, eat|ng hea|th||y
and brush|ng at |east tw|ce a day a|| he|p
to prevent ear|yonset dement|a
menstness.ce.ukNOVLMBLl 20J311
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Leangreens
Swap th nutrlnt-pccr lcbrg varlty fcr ths ha|th-bccstlng a|trnatlvs
that add mcr than just crunch tc ycur prctln-packd burgr
Breaking greund
Bu||d core power |n your downt|me w|th f|oor f|ags
h|s t|oorbased var|at|on on
Bruce lee's c|ass|c dragon t|ag w|||
so||d|ty your s|xpac| and deve|ops
the musc|es around your sp|ne
he or|g|na| move |s done |y|ng
on a bench and gr|pp|ng |ts s|des
to |eep your upper body stab|e,
and |nvo|ves a contro||ed eccentr|c
movement to growmusc|e But
ho|d|ng a bench ma|es |t eas|er to
||tt your |egs to the top ot the
move W|th the t|oor t|ag you
use more brute core strength
dur|ng the concentr|c
(||tt|ngl phase, so the tocus
|s on the tasttw|tch musc|e
t|bres |n your abs Wor||ng these
bu||ds dynam|c strength and
sp|na| support |dea| tor contact
sports such as rugby and MMA,
wh|ch tend to |eave you
t|at on your arse
12NOVLMBLl 20J3menstness.ce.uk
kemaine lettuce
W|th v|tam|n C,
betacarotene and
fo||c ac|d, th|s
|ettuce |mproves
heart hea|th and
|owers L0L 'bad'I
cho|estero|.
100g prevides.
174%cf the RDA cf
ant|-|nf|ammatcry
v|tam|n A
5wiss chard
Chard's potass|um
quota he|ps to keep
your metabo||sm
t|ck|ng over to burn
extra ca|or|es.
100g prevides.
27%cf the RDA cf
bcne-bu||d|ng
magnes|um
Celery
1he crunchy st|cks
are packed w|th
betacarotene, a
cruc|a| ant|ox|dant
assoc|ated w|th
the process of
ce|| growth.
100g prevides.
39%cf the RDA
cf b|ccd f|cw-
bccst|ng v|tam|n k
|c! |ovnt| no.c jc!
,ot |t.. v|c. ,ot !.c|. cj!c.
c ncc| oj |ovU|gc!|.g
c.| c.U ,.o!c|. !|c. cj!c.
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10%
FL00k
FLA0
5ets 3
Reps 5

Centract yeur abs, start te ut

seme we|ght threugh yeur arms
and ra|se yeur legs abeve yeu,
us|ng th|s mementumte l|ft yeur
bumand lewer back eff the fleer.
5tretch u as h|gh as yeu can, then
reverse the mevement slewly.

5tart w|th yeur arms eut te

the s|des fer stab|l|ty and yeur
legs tegether, held [ust eff
the greund. Pe|nt yeur tees
te ma|nta|n bedy al|gnment.
Bu||d core power |n your downt|m
h|s t|oorbased var|at|on on
Bruce lee's c|ass|c dragon t|ag w|||
so||d|ty your s|xpac| and deve|ops
the musc|es around your sp|ne
he or|g|na| move |s done |y|ng
on a bench and gr|pp|ng |ts s|des
to |eep your upper body stab|e,
and |nvo|ves a contro||ed eccentr|c
movement to growmusc|e But
ho|d|ng a bench ma|es |t eas|er to
||tt your |egs to the top ot the
move W|th the t|oor t|ag you
use more brute core strength
dur
(||tt
|s o
t|b
bu
s
s
w
t
Centract yeur abs
5tart w|th yeur arms e
the s|des fer stab|l|ty
legs tegether, held [u
the greund. Pe|nt yeu
te ma|nta|n bedy al|g
greenns
nutrlnt-pccr cr llc cb brg g var arl lty fcr ths ha|th-bccstlng a|trnatlvs
mcr than just crunch tc ycur prctln-packd burgr g
ine lettuuce
tam|n C, |t
otene an arote nd
h|s c|d, th|s
oves ce |mprov s
d
hard 5wiss c
potass|um m Chard's p
|ps to ke eep quota he|
abo||sm your meta
ver to burn t|ck|ng ov
or|es. extra ca|o
evides. 100g pre
RDA ccf
ery Cele
crunchy st|cks 1he
packed w|th are p
acarotene, a beta
|a| ant|ox|dant cruc
oc|ated w|th asso
process of the p
growth. ce|| g
g prevides. 100g
e RDA
|c! |ovnt| no.c jc!
,ot |t.. v|c. ,ot !.c|. cj!c.
c ncc| oj |ovU|gc!|.g
c.| c.U ,.o!c|. !|c. cj!c.
c ||g|g|,ccn| o.c, c C:
!tU, jot.U
/ |c|cU vcc!
,o!c!o v|!|
cc|..||
o!!cgc
|ccc | !|c

eugh yeur arms

egs abeve yeu,
entumte l|ft yeur
back eff the fleer.
|gh as yeu can, then
evement slewly.
|me w|th f|oor f|ags
r|ng the concentr|c
t|ngl phase, so the tocus
on the tasttw|tch musc|e
bres |n your abs Wor||ng these
u||ds dynam|c strength and
sp|na| support |dea| tor contact
sports such as rugby and MMA,
wh|ch tend to |eave you
t|at on your arse
FL00k
FLA0
5ets 3
Reps 5
s, start te ut
eut te
and yeur
ust eff
ur tees
gnment.
14NOVLMBLl 20J3menstness.ce.uk
1estosterone |s the hormone every
man wants. |t's v|ta| for bu||d|ng musc|e,
hea|thy |eve|s he|p you burn off body fat
and a t|me|y surge of '1' can sp|ke your
||b|do for |ncreased sexua| sat|sfact|on.
But |eve|s tend to dec||ne after you're 30,
w|th symptoms rang|ng fromfat|gue and
depress|on to |oss of sex dr|ve and erect||e
dysfunct|on. Noth|ng good, bas|ca||y.
You don't need to turn to the b|ack
market for v|a|s of man-mojo, though
- |nstead, take a good |ook at your
d|et. 'Pood p|ays a b|g part |n hormona|
dysfunct|on,' says rehab|||tat|on therap|st
C|aud 5erjeant movethrees|xty.comI.
'Lat|ng the wrong th|ngs can |ncrease
oestrogen and decrease testosterone.'
5o what shou|d you be eat|ng and
dr|nk|ng7 'Pu||-fat m||k |s a good one,'
5erjeant says. '1he nutr|ents |n m||k he|p
ra|se testosterone and many of them
are fat-so|ub|e, so fu||-fat |s much better
than sk|mmed. And |t's far preferab|e to
soya m||k, wh|ch has been shown to ra|se
oestrogen. Dther foods to eat |nc|ude
w||d-caught sa|mon, wh|ch |s part|cu|ar|y
r|ch |n 1-boost|ng omega 3, and |eafy
vegetab|es h|gh |n z|nc, such as chard
and sp|nach. Avo|d processed meats and
f|zzy dr|nks, wh|ch conta|n |ngred|ents
that cause testosterone to fa||.'
5exdive
Your||b|dodropsw|thage. Cou|d
afoodf|xsa|vageyoursex||fe7
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'he hotter you are, the qu|c|er an
attershave w||| d|ss|pate,' says
groom|ng spec|a||st Chr|s Beasta||
(n|venandjoshuacoml 'Atter tra|n|ng or
a hot shower you need a woody, exot|c
scent w|th b|gger mo|ecu|es so |t w|||
|ast' 0av|dott's he Came lntense |d
|dea| patchou|| and trop|ca| b|ac|wood
tromlnd|a evo|e a mascu||ne, robust
essence that'|| |eep you tee||ng man|y
atter a sess|on 'Betore you spray, g|ve
your body a tewm|nutes atter shower|ng
to coo| down and wor| up a ||tt|e natura|
grease tor the scent to c||ng to'
Ava|lable nat|enw|de frem
18th 5etember
Cgm bug essentIuIs
Aftershave
MF p|c|s the |ey groom|ng
products to stash a|ongs|de
your tra|n|ng ||t
7ap water
has e|ements
that can reduce
testcstercne, sc
get a f||ter
Dav|deff The Came lntense
ES3 tor J00m|
16NOVLMBLl 20J3menstness.ce.uk
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60AL 0W6R
est your Wattb||e scores
aga|nst Br|ta|n's best
Tep speed
MARkCAVNDl5H
5cere J,500W, c|cckd durlng stag
J2 cf th 20J3 1cur d Pranc.
Chcllenge yeurselj Sprlnt th
flna| 500m-Jkmcf a |cngr
rld ln a bld tc gt as c|cs as
ycu can tc Cav's cutput.
Accelercten
CHRl5 H0Y
5cere 2,000W, gnratd at th
start cf hls 20J2 O|ymplc klrln.
Chcllenge yeurselj Prcma dad
start, pda| as hard as ycu can fcr
30 sccnds and rccrd ycur
maxlmumpcwr cutput.
ndurcnce
CHRl5 FR00M
5cere 6.0JW/kg, gnratd by
c|lmblng Mcnt Vntcux ln th 1cur
d Pranc at an avrag pcwr cf
4J5W(ca|cu|atd by dlvldlng 4J5 by
Prccm's wlght cf 69kgl.
Chcllenge yeurselj 0c 20.Bkm
c|lmb at 7.5gradlnt and rccrd
ycur avrag pcwr-tc-wlght
sccr by dlvldlng avrag pcwr
by ycur wlght ln kg.
Reccrd ycur
pcwer-tc-we|ght
rat|c (W/kg} fcr the
best |nd|cat|cn cf
ycur ath|et|c
perfcrmance
1h Wattblk ls th lPhcn cf
xrcls blks - ml|s bttr-
|ccklng than any cf lts rlva|s
and packd wlth faturs
that wl|| lmprcv ycur |lf.
0v|cpd ln partnrshlp wlth
Brltlsh Cyc|lng, lt masurs
hcwmuch pcwr ycu gnrat,
h|plng ycu rccrd and adjust
th lntnslty cf ycur tralnlng sc
ycu can tal|cr lt tc, say, burnlng
fat cr lncraslng xp|cslv |g
pcwr. 1h blk gaugs cvr
40 prfcrmanc paramtrs
J00 tlms a sccnd, lnc|udlng
hart rat and cadnc. |t a|sc
a||cws ycu tc rp|lcat th
bcdy pcsltlcn and gars cf a
rcad blk lf th wathr - cr
ycur nlghbcurhccd - ls tcc
bad fcr ycu tc gc cutsld.
A nwWattblk Prc 20J3
wl|| st ycu back E2,250
but ycu can flnd a Wattblk-
qulppd gymnar ycu at
wattblk.ccm/uk. 1rack cn
dcwn and gt cn ycur blk
wlth cur guld tc gttlng
th mcst cut cf thls klt.
mensf|tness.ce.uk/wattb|ke
What'sWatt
Pedal yeur way te great f|tness ga|ns
w|th th|s seh|st|cated newb|ke
keadingyeurride
The Wattb|ke's Pelar V|ewd|slay |llustrates the ferce al|ed te the edals threugheut the ent|re
streke. Matt Meran ef wattb|ke.cemexla|ns hewyeu can use |t te erfect yeur r|d|ng techn|que
Figure ef eight
CA056 Rely|ng
selely en yeur quads
fer a streng dr|ve
but eer recevery.
There's a ewer
dead-set at the te
and bettemef the
edal streke.
FlX Res|stance may be tee h|gh. Attach yeur shees
te tee cages er use cycl|ng shees and cl|less
edals te ull u dur|ng the recevery hase.
eanut
CA056 Altheugh
yeur dr|ve |s strenger
and recevery hase
|mreved, yeu're net
generat|ng ewer
threugheut the
streke's durat|en.
FlX Use the act|en
s|m|lar te scra|ng mud eff the bettemef yeur
shees when yeur feet |s dewn te extend the leg
dr|ve and |mreve trans|t|ens.
5ausage
CA056 ngag|ng the
hamstr|ngs and calf
muscles te ma|nta|n
ewer between leg
trans|t|ens. Na|l th|s
and yeu'll r|val
0lym|c cham|ens
fer eff|c|ency.
FlX Te get even better, generate ewer early at
the te ef the edal streke and ull threugh at the
bettemef the streke te ma|nta|n mementum.
88

11

8ej|sser
88

11

|s|erme1|+|e
88

11

|tjer|
|||||
|/S||
|||C|S|C|
|otoooc|o t|e .o|o's oo| |ase-o|oeo stobb|e t|e.
|ec|se sta||t ||oes eve t|e. \|t| coooeoce.

when you purchase the PhiIips Beard Trimmer 9000.

New. OnIy at Boots.

Offer available from 18/09/13 uhtil 07/01/14. See ohlihe for details.
menstness.ce.ukNOVLMBLl 20J319
5heet tethrill
Match th camra tc ycur spcrt wlth h|p frcm
Rcss Martln cf spcla|lst rtal|r actlcncamras.cc.uk
8est eII-reunder
DRlFT HDCH05T
A slmp| but lnncvatlv|y dslgnd
rmct ccntrc| maks th watrprccf
Chcst stand cut. An LF0 |lght cn th
rmct f|ashs tc t|| ycu lt's fl|mlng
and th |lghts ar cc|cur-ccdd sc
ycu kncwlf ycu'r shcctlng vldc,
stl|| phctcs, tlm |aps cr vldc
tagglng (s cppcsltl at a g|anc.
1ak stl||s uslng th J0m-ranglng
rmct, njcy lnstant p|ayback cn
th scratchprccf scrn cr stram
ln ra| tlm uslng th 0rlft App.
Mart|n says '1h plctur qua|lty
ls xc||nt, as ls th thr-hcur
standard battry |lf. |ts s|cw-
mctlcn vldc qua|lty ls nct as
gccd as cthrs but thanks tc a
vast array cf ccmpatlb| mcunts
fcr h|mts, blks and bcards lt's
a ra| cn-slz-flts-a|| dvlc.'
E300 cctenccmercs.ce.uk
8est jer blklng
C0NT0UR PLU5 2
A bul|t-ln CPS rccrds spd,
a|tltud and dlstanc whl| ycu
fl|m, whlch ycu can cvr|ay cn
ycur vldc durlng p|ayback. A
270` rctatab| frcnt mans ycu
can mcunt lt at varlcus ang|s,
nsurlng ycu dcn't mlss any actlcn.
Mart|n says '1hls ls s|k, stram|lnd
and prfct fcr hlgh-spd actlcn.'
E360 cctenccmercs.ce.uk
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8est jer wetersperts
C0PR0HR03
LACkDlTl0N
1h flrst camra tc cffr clnma-
qua|lty 4K vldc captur. Ycu can
adjust sttlngs, dlt vldc and shar
fcctag wlr|ss|y wlth th nw
CcPrc app fcr lOS and Andrcld.
Mart|n says '1h f|at |ns
rducs undrwatr dlstcrtlcn
fcr bautlfu| c|arlty.'
E360 gepre.cem
8est jer edventure reces
IVC CC-XA2 ADlXXl0N
Wlth nc xtra caslng ncssary, th
A0|XX|ONd|lvrs a ruggd camra
rady fcr brulslng advnturs. |t's
watrprccf tc 5m, shcckprccf,
dustprccf and frzprccf.
Mart|n says 'A bul|t-ln lmag
stabl|lsr adjusts fcctag fcr a
smccthr shct, and lts 5x dlglta|
zccmtaks ycu c|csr tc th actlcn.'
EJ9S cctenccmercs.ce.uk
8est jer wlnter sperts
50NY HDR-A515
R|lv that masslv alr ln supr-s|cw
mctlcn and u|tra-sharp plctur qua|lty
wlth Scny's prcfsslcna|-qua|lty |ns.
StadyShct lmag stabl|lsatlcn mans
lt can ccp wlth th rcugh and tumb|.
Mart|n says '1h scrn dcsn't
cffr p|ayback but ycu can s
what ycu'r fl|mlng wlth th
P|ayMmcrls mcbl| app.'
E2S9 cctenccmercs.ce.uk
V|dec tagg|ng |ets
ycu reccrd the act|cn
ccnt|nucus|y but se|ect
and save cn|y the
sect|cn cf fcctage
that matters
20NOVLMBLl 20J3menstness.ce.uk
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lNCk0lN75
Whc|ma| bagutt /
J5g unsa|td buttr / 50g
Ycrk ham/ 50g matur
chddar chs /
3 plck|d cnlcns /
2tbsp chutny / 2
tcmatcs / 3 sprlng
cnlcns / J app| / Jtbsp
mustard / A plnch cf
sa|t and pppr
Pleughdewn
B||tz fat and pack on musc|e w|th a tw|st
on the trad|t|ona| p|oughman's |unch
minute
meal
|t may be ccns|dered trad|t|cna|
pub grub, but ycu dcn't need
tc v|s|t ycur |cca| bcczer tc
en[cy a gccd p|cughman's.
7he hcme-made vers|cn here
has cver 20g cf musc|e-bu||d|ng
prcte|n, heart-hea|thy fats and s|cw-re|ease
carbs tc bccst ycur gymeffcrts. 5k|pp|ng the
trad|t|cna| acccmpany|ng p|nt w||| |ncrease
ycur chances cf actua||y tra|n|ng tcc.
mensf|tness.ce.uk/tenm|nute
5PRlNC 0Nl0N5
centa|n sulhur
cemeunds that
kee bleed healthy
and lewer LDL
('bad') chelesterel.
APPL5
centa|n f|ll|ng f|bre
and hytenutr|ents
that kee yeur
d|gest|ve system
healthy.
T0MAT05
are h|gh |n v|tam|n
kfer streng benes
and manganese
te centrel
bleed sugar.
Y0RkHAM
|s a geed-qual|ty
hamthat rev|des
rete|n te beest
yeur muscle-
bu|ld|ng efferts.
0NLlN 8K0P
8K0P.HN8Fl1N88.60.uK
6ALL 0203468 I726 fur saIes and pruduct advIce frumam-pm
FR BLlVRY 0NALL 0RBR8 0VR L
lerms and cond|t|ons app|y. 0ffers and pr|ces may be changed or w|thdrawn at any t|me. 3ubject to ava||ab|||ty. lree de||very on|y app||cab|e to Ul ma|n|and.
8hop for over 2,000 f|tness products |n the
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Hewcan l test |f l'mgluten |ntelerant7
1h slmp|st way ls vla an |lmlnatlcn dlt.
S|cw|y rmcv pctntla| trlggr fccds and kp
a dlary cf f|lngs and symptcms. Ccntlnu fcr
thr tc fcur wks, thn s|cw|y rlntrcduc th
fccds tc s hcwycu rspcnd tc ach cn.
Heww|ll l knew|f l'm|ntelerant and |f the
measures l'mtak|ng are hel|ng7
Symptcms lnc|ud dlarrhca, lndlgstlcn,
abdcmlna| paln, b|catlng, wlght |css and fatlgu,
whlch can affct ycur xrcls rglm, gnra|
ha|th and stat cf mlnd. |f ycu'r lntc|rant,
ths symptcms wl|| start tc b r|lvd
wlthln a fwdays cf avcldlng g|utn. |f
thy prslst, thy ccu|d b causd by
cthr trlggr fccds cr a||rgls sc
ycu shcu|d sk xprt advlc.
Te be safe sheuld we
all ave|d gluten7
C|utn lsn't lnhrnt|y bad
un|ss ycu hav cc|lac
dlsas, an autclmmun
dlscrdr cf th gut that
mans ycu hav a prmannt
lntc|ranc tc g|utn. Many
pcp| ancdcta||y f| bttr
wlthcut g|utn, but thr's |ltt| hard
vldnc that th ha|th cf ncn-cc|lac
suffrrs ls lmprcvd by avcldlng lt.
5e wh|ch feeds are gluten free7
Mat, flsh, chlckn, frult, vgtab|s, |gums,
dalry prcducts, fats and cl|s ar th cbvlcus
g|utn-fr cptlcns, but scm gralns and starchy
fccds ar as w||. 1hs lnc|ud rlc, ccrn,
pctatc, scya, |ntl|s, buckwhat and qulnca. S
b|cwfcr scm asy g|utn-fr swaps.
Fer mere fremN|ck Mergan
v|s|t awerdennutr|t|en.cem.
Cut instinct
Anewbook by the wor|d's top tenn|s p|ayer
Novak 0jokov|c deta||s howa g|uten-free d|et
un|ocked h|s potent|a|. Nutr|t|on|st N|ck Morgan
exp|a|ns what you can |earn
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menstness.ce.ukNOVLMBLl 20J323
H|5 5CR7 '1lm-kplng,' says
6J-yar-c|d Hy|and. '| st up flv
c|ccks arcund my gymand put up my
bst sccr sc | kncwwhat | nd tc
bat. |'|| wcrk at a hlgh lntnslty wlth
nc rst, whlch glvs m a gccd bas
cf cardlc tc kp gclng cn th bar.
1hn lt's a|| abcut dtrmlnatlcn.
Ycu lthr want lt cr ycu dcn't.'
H|5 5CR7 'Varylng tmpc,' says
Butt|r, 3B. '|n tralnlng |'|| prfcrm30
sccnds cf xp|cslv prss-ups, rst
fcr th sam prlcd, thn gc agaln. |'||
lthr dc thls fcr spd nduranc as
fast as | can, cr s|cwlt dcwn and
ccncntrat cn fcrmtc bul|d muscu|ar
nduranc, whlch ra||y h|ps arcund
th 45-sccnd mark.'
H|5 5CR7 'Strtchlng,' says
pcwr|lftr Bc|tcn, 43. 'Strtch ycur
hlp f|xcrs bfcr ycu |lft tc lncras
ycur rang cf mctlcn sc ycu can gt
lntc a bttr pcsltlcn. 0p squats ar
prfct fcr cpnlng th grcln and hlp.
0c ths, a hlp f|xcr strtch and ccr
actlvatlcn mcvs, such as th p|ank.'
R0k|0
||0|kS
0rw|ns,|r|on ron
Lr||ns newenrns
|n |e J|nness \or|J
|ecorJs |oo|
Bridge the gluten ga
Hr ar scm slmp| fccd swaps tc as th transltlcn tc a g|utn-fr |lmlnatlcn dlt
l,
M0S! |J||-J|S
|N 0N| H0Jk
S!||H|NH\|N0
1|||
H|V||S!
0|0|||!
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M0S! C||
|k|SS-J|S
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S!||H|N3J!!||k
swa
RH|!C|k||S
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C0kNC|k||S
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CH0C0|!|3kS
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CNN|0!0M!0|S
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24NOVLMBLl 20J3menstness.ce.uk
MANA0Y00k0VkHA05
Vary the everhead ress fer sheulder-belstering results
S|+|| ||j||
Ce||ec|s ;es|a|e
!+|je|s |e+| 1e||e|1s
005Hk55
Us a s|lght |g drlv
tc smash thrcugh
p|ataus. Wlth ft
apart, dlp lntc a quartr
squat and as ycu stand
us th mcmntumtc
pcwr th bar skywards.
e |e+]
S|ea|1e| |a||1e|
|m|e| + |3
0MlLlTAkYk55
Prfct ycur slx-pack
whl| ycu prss.
Standlng wlth ycur
ft tcgthr rducs
stabl|lty, fcrclng ycur
ccr tc wcrk cvrtlm
tc kp ycu uprlght.
H|j| e|ame
S|||c| |e|m
Re|\s e|||aes
7akeit enthechin
Armyourse|t w|th the best shavers tor your tac|a| to|||c|es
0 \| S|A\|
wllklN80N 8w080
0lk88l0 8k208
A dcub|-dg razcr such
as th C|asslc ls th gc|d
standard fcr a saf and smccth
wt shav. 1hls razcr a|sc
has ncn-stlck ccatlng cn th
b|ads tc rduc frlctlcn.
Trcks ej the trude
'1ak ycur tlm and us |lght
prssur,' says grccmlng
spcla|lst Brnt Pankhurst
(pankhurst|cndcn.ccml. 'A
shav wlth a dcub|-dg
razcr can tak thr passs.'
4.59 w|lk|nsen-swerd.ce.uk
0 DRY S|A\|
88k0N 000lt0
1hls trav|-frlnd|y dry shavr
glvs a ccmfcrtab| shav
wlthcut g|s and |ctlcns.
Whl| many |ctrlc shavrs
cvrhat, whlch can caus
lrrltatlcn, th Ccc|1c uss an
a|umlnlumccc|lng bar tc draw
hat away frcmth skln.
Trcks ej the trude
'Fnsur ycur fac ls bcn dry
bfcr trlmmlng and tl|t ycur
had back tc kp th skln taut
undr ycur nck sc ycu dcn't
mlss any aras,' says Pankhurst.
200 beets.cem
O S|bb||
FhlllF8 8tl XF8t
8k80 t8lHH8 9000
1c gt stubb| rlght ycu nd
prclslcn. 1h Sty| Xprt
dlsp|ays th xact |ngth
sttlng, frcm0.4mmup tc
7mm, and lts unlqu |asr
guld h|ps ycu trlmnat|y.
Trcks ej the trude
'Aftr shavlng rub mclsturlsr
ln wlth a clrcu|ar mctlcn
tc mclsturls dcwn tc th
rccts bcaus halrs grcw
ln a|| dlffrnt dlrctlcns,'
says Pankhurst.
100 h|l|s.ce.uk
0 b|ARD
wkhl 0h80HF80 0l0X
1hls prcfsslcna|-standard
c|lppr and trlmmr brlngs th
sa|cn tc ycur hcm. |ts hlgh-
carbcn st| b|ads guarant
|cng-|astlng qua|lty, whl| th
tn guld ccmbs cut as c|cs as
3mmand |cng as 25mmtc glv
ycu p|nty cf cptlcns.
Trcks ej the trude
'Rub ln sty|lng ccndltlcnr
aftr c|anlng but dcn't wash
lt cut,' says Pankhurst. 'Us lt
|lk a g| sc facla| halr stays
ncurlshd thrcughcut th day.'
45 selfr|dges.cem
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Men spend
an average cf 780
hcurs (32days}
cf the|r ||fet|mes
remcv|ng
fac|a| ha|r
O
0
0
0
O5NATCH0kl
|mprcv th ha|th
cf th lnjury-prcn
shcu|dr glrd|. Crasp
th bar wlth a dcub|
shcu|dr-wldth grlp
and |cwr lt carfu||y
bhlnd ycur had.
26NOVLMBLl 20J3menstness.ce.uk
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t
y
l started bex|ng by acc|dent.
On nlght whn | was J2 my
mumccu|dn't flnd a babyslttr
whn sh was at hr arcblcs
c|ass, sc sh tcck m and my
brcthr wlth hr tc th gym.
1hr was an aftr-schcc|
bcxlng c|ass gclng cn. W jclnd
ln and that was lt. | startd
|arnlng tchnlqu and th nxt
wk | was ln th rlng sparrlng.
l had my f|rst cemet|t|en at
13 - and wen. Prcmthn cn |
knw| wantd tc b a wcr|d and
O|ymplc champlcn. 1hat was
bfcr wcmn's bcxlng was
mad an O|ymplc spcrt, but ycu
dramblg whn ycu'r ycung
- and my dramcam tru.
The mere ressure l'munder,
the better l erferm. Fvn at
th Lcndcn Cams | nvr
suffrd frcmth wlght cf
xpctatlcn. 1h suppcrt cf
th crcwds was th bst thlng
abcut th hcm O|ymplcs.
| was sc r|axd, | was
mcr ccncrnd abcut th
wathr than th flght.
l have te w|n and hate te
lese. |'msc passlcnat abcut
wlnnlng lt maks m mcr
dtrmlnd and fccusd.
Cclng lntc th Lcndcn Cams
| dldn't just want tc almfcr
a mda|, | wantd th gc|d.
Sl|vr lsn't gccd ncugh. |'v
had thr sl|vr mda|s at
th wcr|d champlcnshlps, sc
lt was abcut tlm | wcn gc|d.
e|ng beaten ten weeks
befere the 0lym|cs was a
bless|ng |n d|sgu|se. Chlna's
Rn Cancan, whc | fcught ln
th flna|, bat m ln th wcr|d
champlcnshlps ln May 20J2
but lt mad m traln hardr.
Sh's my arch nmsls and
had a 2-J wlnnlng rccrd cvr
m. But | |arnd a |ct frcm
that dfat and knwlf | stayd
fccusd and tralnd hard |
ccu|d achlv anythlng.
My ceaches l|ed te me. W
ar glvn cur pclnts btwn
rcunds, sc w kncwlf w ar
ln frcnt. But durlng th flna|
th ccachs kpt t||lng m |
was cn|y twc pclnts up. | had
kncckd Cancan dcwn ln th
sccnd rcund and actua||y had a
|ct mcr pclnts. |t turnd cut tc
b a gccd tactlc, thcugh - lt kpt
m fccusd and my had ln th
gam. Whn | hard | had wcn J6
pclnts tc svn | was shcckd.
l wasn't th|nk|ng abeut the
s|gn|f|cance ef the f|ght
fer wemen's bex|ng unt|l
afterwards. | cn|y wnt ln
thlnklng, '| just want tc wln
a gc|d mda|.' |t wasn't untl|
aftr th flght whn vrybcdy
was saylng, 'Ycu'v just mad
0NCH0 Y00k TkAlNlN0
Rals ycur gam ln th rlng wlth Adams's gc|d mda|-wlnnlng bcxlng drl||s
De as many
cla ress-us
as ess|ble
|n 30sec.
Cemb|nes
ewer w|th
fast react|ens
se yeu threw
hard, fast
unches.
Held a
res|stance
band acress
yeur back
and threw
[abs fer 30sec
sets. Develes
strength and
teaches yeu
te kee yeur
guard u.
Iab held|ng
dumbbells,
net lett|ng
yeur hands
dre. After
30sec,
reduce the
we|ght.
Reeat unt|l
yeu run eut
ef we|ghts.
0klLL
1
PDWER
P0NCH
0klLL
2
FA5T
HAN05
0klLL
3
LA5T THE
0I5TANCE
hlstcry' that lt bgan tc slnk ln.
But lt mans a |ct tc m. | was
th flrst wcman tc bcx fcr Crat
Brltaln, flrst tc wln a Furcpan
tlt|, flrst tc gt an O|ymplc
tlt|, and | want tc b th flrst
tc gt th Ccmmcnwa|th
cn nxt yar as w||. | a|sc
want tc gt gc|d ln Rlc and b
dcub| O|ymplc champlcn.
ex|ng |s a mental battle. As
much as lt ls vry physlca|, lf
ycu gc lntc th rlng thlnklng
ycu mlght |cs, ycu'v a|rady
|cst. Ycu'v gct tc thlnk, '|
amgclng tc wln, |'mgccd
ncugh tc wln and lf | wasn't, |
wcu|dn't b hr rlght ncw'.
Anyene can get |nvelved |n
bex|ng. |t dcsn't mattr lf
ycu'r ma| cr fma| - | just
want pcp| tc gt lnvc|vd.
Ycu wcn't kncwlf ycu |lk lt
untl| ycu glv lt a gc. |f ycu'r
scard cf gtlng hlt ln th fac,
thr's a|ways bcxrcls.
Nicela Adams MB is art ef
7eamVA, Virgin Active's events
teamfer 2013 that have been
set u te enceurage eele
te try newserts. Fer mere
infe visit virginactive.ce.uk
N|cela Adams wen
the f|rst ever wemen's
bex|ng geld at the
2012 Lenden 0lym|cs
queenef
thering
CB's N|co|a Adams, who won D|ymp|c
box|ng go|d |n London, exp|a|ns how
she ach|eved her success and says
there's much more to come
menstness.ce.ukAUCUS 20J229
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|r|es
|o||;J|n
M05CLE EXPERT p30
|en
L|oc|
C0E5T EXPERT p32
:eve
|c|nr
C0E5T EXPERT p34
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's cempleted u huge
number ej dungereus
stunts wth burely u
scrutch, thunks te
hs curejul und
methedcul
prepuruten.
menstness.ce.ukNOVLMBLl 20J329
e best adv|ce tromthe b|ggest names |n ntness
s
|n
PERT p30
0UL0
M
ld's
erty
nd
und
P
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C
e
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t
y
,
B
|
a
b
a
c
l
h
o
t
o
'Play|ng well |n b|g
matches |s abeut
utt|ng yeurself |n
|ntense s|tuat|ens |n
tra|n|ng as eften as
ess|ble and learn|ng
hewte deal
w|th them'
WHY Y0U5H0UL0
Ll57N70HlM
The Englund rugby
leugue ceuch hus
ncerperuted u wde
runge ej deus nte hs
trunng te creute medel
uthletes whe remun
jecused under pressure.
2
0
huge
eus
u
30NOVLMBLl 20J3menstness.ce.uk
Musc|e
'CaBeine
canraise
testesterene
andbeest
fecus and
metivatien'
Temusclerescr|t|en
|ncreased prote|n synthes|s |n adu|ts by 30, wh||e a
sevenwee| study ot men who too| ClA wh||e tra|n|ng
tound they ga|ned J4|g ot musc|e and |ost J|g more
body tat than those |n a p|acebo group ClA can a|so
he|p to boost metabo||smwh||e you s|eep You can
use t|sh o|| and ClA |n p|ace ot carbs w|th nutr|ents
such as creat|ne that requ|re an |nsu||n sp||e
C|trull|ne
h|s am|no ac|d ra|ses your |eve|s ot arg|n|ne and
n|tr|c ox|de, |ncreas|ng b|ood t|owand the de||very ot
nutr|ents to musc|e C|tru|||ne a|so enhances energy
|eve|s by remov|ng waste products such as |act|c ac|d
and ammon|a, so |t can |ncrease your h|gh|ntens|ty
wor| output ln add|t|on, ra|s|ng arg|n|ne |eve|s can
|ncrease growth hormone and lClJ, both ot wh|ch
are |nstrumenta| |n musc|e bu||d|ng and t|ssue repa|r
ry |t w|th catte|ne and tyros|ne to st|mu|ate your
nervous systemwhen you're s|eepdepr|ved
Clutam|ne
h|s am|no ac|d prov|des tue| tor rap|d|y d|v|d|ng ce||s,
wh|ch boosts musc|e deve|opment and the |mmune
system lntense tra|n|ng dep|etes g|utam|ne, and stud|es
ot e||te ath|etes showthey're more |||e|y to get s|c| atter
an event because ot reduced g|utam|ne |eve|s leports
showg|utam|ne can a|so enhance g|ycogen resynthes|s,
reduce soreness and |nt|ammat|on postwor|out, a|d |n
|njury recovery and have a musc|ebu||d|ng ettect lt can
a|so be used by the bra|n as an energy source, ma||ng
|t usetu| when you're sw|tch|ng to a |owcarb d|et and
try|ng to dea| w|th crav|ngs tor h|ghcarb toods
mensf|tness.ce.uk/el|qu|n
Cet adv|ce, f|nd a ceurse and buy
sulements at charlesel|qu|n.cem
Nal|lngycur supp|mnt lntaklskytcbul|dlngamuscu|ar bcdy.
CharlesPel|qu|nplnpclntsthbst cnsycuarn't taklng
|'msure | don't have to te|| you about the
|mportance of prote|n and v|tam|ns for
bu||d|ng musc|e. But |f you rea||y want
to ramp up your ga|ns your supp|ement cab|net cou|d
use some extras, and |'mnot ta|k|ng about 'm|rac|e'
d|et p|||s. Here's my prescr|pt|on for mass|ve ga|ns.
Leuc|ne-enr|ched CAAs
lots ot recent stud|es have h|gh||ghted the pos|t|ve
ettects ot ta||ng |euc|ne |t can |ncrease prote|n
synthes|s, wh|ch boosts musc|e growth and recovery,
by up to J4S but tor |t to be most ettect|ve
you shou|d ta|e |euc|neenr|ched BCAAs he
benet|ts |nc|ude |ess musc|e damage, |ess pa|n
tromtra|n|ng, greater t|me to exhaust|on on a||out
exerc|se tests and greater musc|e growth leuc|ne
enr|ched BCAAs are espec|a||y va|uab|e tor o|der
peop|e who have a harder t|me bu||d|ng musc|e
Creat|ne
Supp|ement|ng w|th creat|ne can |ncrease your ab|||ty
to pac| on musc|e huge|y |t's the body's pr|mary tue|
tor exp|os|ve, h|gh|ntens|ty exerc|se lt a|so boosts
strength deve|opment, enhances spr|nt and power
pertormance, and |eads to tat |oss You must have
|nsu||n present |n your body tor creat|ne to have an
ettect, so ta|e |t w|th carbs or a supp|ement that w|||
st|mu|ate |nsu||n, such as tenugree| or a|pha ||po|c ac|d
Carn|t|ne
he tatburn|ng propert|es ot carn|t|ne have been
estab||shed tor years, but recent stud|es have tound |t
otters a var|ety ot add|t|ona| benet|ts hese |nc|ude
|ncreased b|ood t|ow(wh|ch |eads to |mproved
musc|e recovery and growthl, a r|se |n testosterone
|eve|s and the ab|||ty to ha|t musc|e |oss caused by
|nact|v|ty A 200J study a|so tound that ta||ng 2g
ot carn|t|ne a day tor s|x months |ncreased wor|
capac|ty by 3S|n ath|etes Carn|t|ne a|so needs
|nsu||n to be ettect|ve, so ta|e |t w|th a nutr|ent
that sp||es |nsu||n, such as omega 3 or carbs
Caffe|ne
Catte|ne |s |nva|uab|e tor enhanc|ng pertormance
Lv|dence suggests |t can ra|se testosterone and boost
tocus and mot|vat|on, ma||ng |t espec|a||y ettect|ve
at ra|s|ng phys|ca| capac|ty when you're t|red A study
pub||shed |n the !ournc| Cj nc lntcrnctionc| 5ocicty
Cj 5ports Nutrition tound that s|eepdepr|ved ath|etes
who too| catte|ne betore a wor|out se|ected heav|er
|oads and pertormed more reps than when they tra|ned
w|th a p|acebo An Amer|can study tound ta||ng 3mg
ot catte|ne between sess|ons on a doub|e tra|n|ng
day he|ped part|c|pants pertormbetter |n the second
sess|on than part|c|pants who had a carbbased dr|n|
F|sh e|l and CLA
l|sh o|| and conjugated ||no|e|c ac|d (ClAl are both
anabo||c agents that w||| s|gn|t|cant|y boost your
resu|ts |n the gym A study |n the journa| C|inicc|
5cicnccs tound consum|ng 4g ot t|sh o|| a day

32NOVLMBLl 20J3menstness.ce.uk
l|s|
ken leck |s ne
stranger te tak|ng
r|sks. Aveteran ef
var|eus extreme
serts |nclud|ng skatebeard|ng,
snewbeard|ng and metecress,
the 45-year-eld refess|enal
rally dr|ver |s erhas best
knewn fer h|s thr|ll|ng
Cymkhana v|dees en YeuTube,
wh|ch see h|mthrew|ng h|s
car areund hazardeus urban
ebstacle ceurses. Werk|ng
fremh|s ewn 'mere r|sk,
mere reward' mantra, here he
effers h|s adv|ce fer tak|ng en
challeng|ng s|tuat|ens - and
emerg|ng mestly unscathed.
Takemerechances
Wcr|dRa||yChamplcnshlpracr andstunt drlvr KenBleckxp|alns
hcwycucantack|dmandlngnwcha||ngsandccmcut cntcp
Fecus en deta|ls
Lveryth|ng l do, tromrac|ng at
X Cames to t||m|ng a Cym|hana
v|deo, ta|es t|me, p|ann|ng and
ettort ln 2006 l jumped a ra||y
car a d|stance ot S2 metres l
grewup r|d|ng d|rt b||es so l
wanted to use d|rtb||e th|n||ng
to jump a ra||y car lt too| a |ot ot
ettort to t|gure out the phys|cs
ot the ang|es, d|stances and
speed and a|| that, because
l cou|d have eas||y d|ed |t l'd
jumped too short or too |ong
lreparat|on |s abso|ute|y cruc|a|
F|nd the zene
he preparat|on a|| sounds
great unt|| you're s|tt|ng |n the
dr|v|ng seat hat moment when
the c|oc| says zero and you
have to go that's when the
pressure |s rea||y on and you
have to pertorm But l enjoy that
pressure Lveryth|ng becomes
subconsc|ous Somet|mes you
don't remember a race because
you are just do|ng what you
are supposed to be do|ng You
don't th|n|, 'Shou|d l pass on
the r|ght or the |ett' leop|e
say atter the race, 'hat was a
great pass|' and l'm|||e, 'lea||y'
l have to th|n| hard to get bac|
and remember that moment
F|ne-tune yeur bedy
l try to be as phys|ca||y warmed
up as poss|b|e When l get |n

'Wat mement when the clecksays zere

and yeu have te ge ~ that's when the
pressure is reallyen and yeu have te
perferm. But l enjeythat pressure'
Ag|l|ty and react|en seed
are mere |mertant te
leck than b|g muscles
the car l'mconstant|y putt|ng
pressure on my musc|es,
massag|ng my torearms and
gett|ng my |egs warm Maybe |t's
the tact that l'm4S and my body
|sn't as supp|e and qu|c| as when
l was younger, so l have to th|n|
about phys|ca| th|ngs lt l haven't
warmed up l'|| get |n the car and
be nervous l want to s|t |n there
and |nowl'mJ00ready so my
body can just do what l need |t to
Tra|n smart
l don't need b|g musc|es to race
a car What l need |s ag|||ty and
react|on speed l don't need to
go to a gymand ||tt we|ghts
lt's the same w|th gett|ng on
a treadm||| sure, |t gets your
heart rate up and burns ca|or|es,
but there |s no e|ements ot
react|on My tra|ner |s a tour
t|me Muay ha| ||c|box|ng
wor|d champ|on he great th|ng
about Muay ha| |s that you use
|nees, ||c|s and e|bows, so
there's much more who|ebody
movement, wh|ch g|ves you
the exp|os|veness you need to
contro| a car dur|ng a b|g jump
V|sual|se the danger
0epend|ng on the event, l'||
go out and wa|| the course as
much as l can he more that
you understand the trac|, the
better you react W|th a ra||y
course, l'|| v|sua||se where
m|sta|es cou|d happen a|| |t
ta|es |s go|ng s||ght|y too tast
around a corner and you can
crash |nto a tree Cym|hana |s
the same th|ng Stage ra||y |s so
|ong |t's d|tt|cu|t to memor|se
everyth|ng, so l just v|sua||se
certa|n corners or |ntersect|ons
lt's about |now|ng what you
have to do and the tee||ng that
|t you come ott the trac|, you
can get bac| |n contro|
Fer mere en leck's Cymkhana,
v|s|t gymkhanagr|d.cem
0M0N5Tk I0M
Lake lsinere,
Califernia
November 2006
Filming cn cpisodc o]
Stunt !unkls ]or thc
Discovcry chcnncl,
Block clccrcd c
motocross-stylc jump
bctwccn two dirt
rcmps in his Subcru
STi, powcring thc
vchiclc c rccord 52
mctrcs through thc cir.
0CAk B0Ak0lN0
5newPark,
NewZealand
5eptember 2007
Accompcnicd by c
crcwo] ]rccstylc
bocrdcrs, Block took
his Subcru ]or c spin on
thc slopcs o] Ncw
Zcclcnds Southcrn
Alps, clccring jumps,
sncking through
hcl]-pipcs cnd doing
doughnuts in thc snow.
OClTY 5LlCKk
5an Francisce,
Califernia
May 20J2
Blocks lctcst stunt
scwhimccrccning his
Ford Ficstc through
thc strccts o] Scn
Frcncisco in c sct-up
dubbcd thc ultimctc
urbcn plcyground.
Thc highlight? Slicing
bctwccn two o] thc
citys iconic ccblc ccrs.
MNTALBL0CK
Ken 8leck's mest hur-rusng stunts
P
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34NOVLMBLl 20J3menstness.ce.uk
ra|n|ng
5teve McNamara |s rear|ng
the ngland rugby league
squad fer the 2013 Werld
Cu, wh|ch starts en 26th 0cteber. W|th
mest matches tak|ng lace |n ngland
and Wales, h|s teamw|ll exer|ence great
suert - and |mmense exectat|en.
McNamara exla|ns hewhe's mak|ng sure
h|s layers w|ll excel when |t matters mest.
Perfermunderressure
Prearat|en |s key
l ensure my p|ayers can pertormunder
pressure through preparat|on lt |sn't
someth|ng you want to start th|n||ng about
|n the dress|ng roomtwo m|nutes betore
the Wor|d Cup t|na| You've got to have the
be||et a|ready that everyth|ng you've done
up to that moment has been comp|ete|y
r|ght You accept you'|| exper|ence nerves,
but underp|nn|ng that |s the |now|edge that
you've prepared to the best ot your ab|||t|es
hat enab|es you to pertormunder pressure
Pract|ce makes erfect
know|ng howto p|ay we|| |n b|g matches
|s someth|ng you can pract|se lt's about
putt|ng yourse|t |n |ntense s|tuat|ons |n
tra|n|ng as otten as poss|b|e and |earn|ng
howto dea| w|th them l|ayers aren't
a|ways under severe pressure |n the|r
domest|c games, so we try to manutacture
|t One way to do th|s |s to pressuretest
p|ayers |n tra|n|ng w|th tough dr|||s and
compet|t|ve s|tuat|ons We then enhance
that by ma||ng themtra|n at a|t|tude |n
South Atr|ca, where the |ac| ot oxygen and
hot weather add extra stress lt a|| he|ps
|n gett|ng themaccustomed to pressure
and |earn|ng howthey'|| respond
Data |s cruc|al
l don't cons|der the use ot tra|n|ng data and
sports sc|ence tests g|mm|c|y hey're
|mportant too|s that can enhance any
pertormance programme When the p|ayers
understand the|r tra|n|ng data what they
do, howthey pertorm, howthey can get
better |t encourages themto ra|se the|r
game lt's a he|ptu| tormot pressure
Resens|b|l|ty matters
lowthe p|ayers behave when they're
not w|th the squad |s just as |mportant
We want strongw|||ed peop|e who can
|oo| atter themse|ves and bounce bac|
tromd|sappo|ntment, so we encourage
the p|ayers to ta|e care ot everyth|ng
|n the|r ||ves, tromnutr|t|on to s|eep to
tra|n|ng My coach|ng teamand l ta||
about be|ng 'on |t' a|| the t|me One ot our
|ey say|ngs |s, 'lt's what you do when
nobody |s |oo||ng that rea||y counts'
Nutr|t|on |s a good examp|e 0ur|ng
an Lng|and tra|n|ng camp, the chet and
nutr|t|on|sts ma|e everyth|ng easy, but on
your day ott what are you go|ng to do when
you open the tr|dge W||| you ta|e out the
sausage ro|| or the ch|c|en sa|ad Lxce|||ng
|n a|| areas and subject|ng yourse|t to your
own pressures and expectat|ons he|p to
prepare you menta||y tor pertormance
Deal w|th attent|en
U|t|mate|y, pertormance equa|s potent|a|
m|nus |nterterence A|| the p|ayers have
mass|ve potent|a|, but w||| the attent|on
that comes w|th be|ng a top|eve| pro
sportsman |ntertere w|th that We te|| our
p|ayers to th|n| hard about |t lt they enjoy
the attent|on, we encourage themto use |t
to the|r advantage, but |t |t d|stracts them, we
he|p themto remove |t tromthe|r thoughts
C|llette's Creat 5tart regramme celebrates
the rele ef ceaches and enceurages
eele te try ceach|ng by effer|ng
grants. V|s|t facebeek.cem/g|lletteuk

'0uring training the chef

and nutritienists make
everything easy, but en
yeur dayeBwhat happens
when yeu epen the fridge7'
Nervesef steel
8eut pre-mutch jtters wth McNumuru's tep tps
0
5TAY F0C050
Dcn't trcin hcru jcr six mcnths
then get it wrcng in the jinc
hcur, whether it's beccuse
ycu're tcc tense cr ycu ect
scmething thct uiscgrees with
ycu. Mcintcin ccncentrcticn.
0
0T Ak00TlN
linu c pre-gcme rituc thct
wcrks jcr ycu cnu prcctise
it. Crecte c rcutine thct
prepcres ycur bcuy cnu minu
tc perjcrmcnu wcrk cn it
bejcre every singe gcme.
O
LAY T0Y00k 5TkN0TH5
We prcjie c cur pcyers
cnu unuerstcnu whct
mckes themtick sc we
kncweverycne is uijjerent.
Dc whct ycu're gccu ct
cnu trust in ycursej.
McNamara manufactures
ressure s|tuat|ens fer
h|s layers te f|nd eut
hewthey'll resend
0|lbrat|yxpcslngycurs|f tctcughsltuatlcnswl|| h|pycuprfcrm
whnlt ccunts, saysFng|andrugby|aguccach5teveMcNamara
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menstness.ce.ukNOVLMBLl 20J337
THl5 M0NTH'5 5TAk
Mark Wah|brg
O Where yeu've seen h|m
Shcutlng at Lcnardc
0lCaprlc ln Martln
Sccrss's Thc Dcpcrtcd,
tradlng bantr wlth a Sth
MacPar|an-vclcd bar ln
Tcd and plcklng up award
ncds as ra|-|lf bcxr
Mlcky Ward ln Thc Fightcr.
O Where yeu'll see h|mnext
As a bcdybul|dr ln
Mlcha| Bay's Pcin &
Ccin, bfcr rtamlng
wlth th dlrctcr tc tak
cn glant rcbcts ln nxt
summr's Trcns]ormcrs 4.
O What else Hls xprlncs
as a ycung actcr
lnsplrd th hlt 1V srls
Fntourcgc, whlch h
xcutlv-prcducd.
'|'
'|
Mar| Wah|berg|s nostranger to
gett|ng|ntoact|onstar shape, but
newt||mPcin &Ccin demanded
h|s toughest transtormat|onyet
A-Llst Pltnss
MarkWahlberg
3BNOVLMBLl 20J3menstness.ce.uk
|ove w|th |t,' says Nguyen, reterr|ng to Wah|berg's
t|tness reg|me dur|ng h|s Mar|y Mar| days 'Cett|ng
bac| |nto |t |s a|ways go|ng to be eas|er cons|der|ng
your body has a |ot ot musc|e memory'
lron|ca||y, the shape the actor needed tor Pcin &
Ccin meant Nguyen had to re|nstate some ot the
outdated techn|ques he'd or|g|na||y persuaded
Wah|berg to d|tch 'l|s who|e rout|ne used to be
mach|ne atter mach|ne atter mach|ne,' says Nguyen
'When he started wor||ng out w|th me lon lnvincib|c
h|s body was so used to mach|nes that when |t came
t|me to actua||y p|ay|ng tootba|| |t was a ||tt|e b|t
unba|anced he ended up gett|ng some bad pu||s
|n h|s quads and h|s hamstr|ngs l had to teach h|m
about the wor|d ot tunct|ona| tra|n|ng the bas|cs
such as squats, |unges, pu||s, carr|es, ||tts, drags'
Mach|ne teeled
But there was no gett|ng around the tact that to |oo|
|||e an J930s|nsp|red bodybu||der, Wah|berg had to
tra|n |||e an J930s|nsp|red bodybu||der 'le needed
to ma|nta|n that |oo|,' says Nguyen 'ln order to create
'Mark leved te ick u his
enteurage, threwus areund and
get inte little wrestling matches'
F
un|y Bunch trontman Ca|v|n k|e|n underwear
mode| A||st act|on hero Mar| Wah|berg
has spent the past 20 years ma||ng a career
out ot t|ex|ng h|s musc|es |n mus|c v|deos,
on b|||boards and, more recent|y, on the b|g
screen lromh|s barea|| brea|out |n porn b|op|c Booqic
Niqnts to h|s comm|tted pertormance as boxer M|c|ey
Ward |n 20J0's Oscarnom|nated nc Fiqntcr, Wah|berg's
t|ne|y tuned phys|que has been just as much a part ot
h|s lo||ywood success story as h|s act|ng prowess
lt's a combo that |s pushed to the max |n Pcin &Ccin,
M|chae| Bay's tu||thrott|e b|ac| comedy that to||ows a
tr|o ot M|am| bodybu||ders (Wah|berg, 0wayne 'he loc|'
!ohnson and nc urt Loc|cr's Anthony Mac||el who
get caught up |n a ||dnapp|ng and extort|on scheme that
goes gruesome|y wrong Based on the rea|||te cr|mes
ot the Sun CymCang, the t||mrequ|red Wah|berg who
pays r|ng|eader 0an|e| lugo to pac| on over JS|g ot
musc|e |n just e|ght wee|s, a cha||enge that sawthe
42yearo|d actor see||ng |nsp|rat|on tromh|s own past
5|ze and seed
o he|p h|mbu|| up tast, Wah|berg ca||ed on the s||||s
ot Br|an Nguyen, t|tness d|rector at Bllk l|tness and
the actor's persona| tra|ner s|nce they wor|ed together
on 2006's Amer|can tootba|| drama lnvincib|c
'Anybody grow|ng up |n the J930s, espec|a||y
around a|| those |so|at|on mach|nes, the era ot
Arno|d Schwarzenegger and bodybu||d|ng l th|n|
once you've done |t once or tw|ce, you ||nd ot ta|| |n
menstness.ce.ukNOVLMBLl 20J339
mass |||e that, espec|a||y |n the b|ceps and shou|ders,
he had to go bac| to |so|at|on mach|nes We d|d a
sca|eddown vers|on ot Mar|'s o|d wor|outs But once
we d|d, Mar| started gett|ng shou|der prob|ems aga|n
and tendon|t|s |n the |nees lt just goes to prove those
mach|nes shou|dn't be used too much or too otten'
han|s to Nguyen's ta||ored programme,
though, Wah|berg managed to avo|d a comp|ete
regress|on to end|ess |so|at|on moves 'le has such
a good base that when |t came to gett|ng h|mto
bu|| up on top, |t was easy,' says Nguyen, who was
determ|ned that Wah|berg's tra|n|ng a|ongs|de
a d|et that |nvo|ved the actor 'eat|ng anyth|ng and
everyth|ng' wou|d pac| on we|ght the r|ght way
'le d|d a |ot ot bas|c tunct|ona| movements
|ett|ebe|| wor| w|th squats, |unges, |nverted rows on the
lX and then l started gett|ng h|m|nto s|ng|e|eg and
s|ng|earmstutt, creat|ng more rotat|on,' says Nguyen
Carr|ed away
o he|p Wah|berg get b|g tast, Nguyen topped ott the
core and |so|at|on wor| w|th some genu|ne strength
tra|n|ng 'One th|ng l had h|mdo|ng was |oaded carr|es,'
he says 'Mar| has a bas|etba|| court |n h|s house, so he
wou|d br|ng out the 40|g |ett|ebe||s and do a tarmer's
wa|| tor two |engths ot the court, then he wou|d do a
su|tcase carry two |engths tor each arm hen atter
that he wou|d do a wa|ter wa||, w|th one armup above
h|s head, and that was a jinisncr that's howhard Mar|
wor|ed lt's r|d|cu|ous howmuch mass he put on'
lromthere, |t was a|| about ma|nta|n|ng that mass
throughout the mov|e's |ntense tourwee| shoot
As we|| as pret||m|ng gymsess|ons every morn|ng,
Wah|berg tound a b|zarre method ot ach|ev|ng h|s
tresh|y pumped |oo| on screen 'Mar| |oved to p|c|
up h|s entourage, throwus around and get |nto ||tt|e
wrest||ng matches,' Nguyen says w|th a |augh 'A||
ot us were scared ot h|mwhen he started gett|ng
|nto character |||e that But hav|ng that ||nd ot
beast |ns|de just needed to happen tor h|m'
A-Llst Pltnss
MarkWahlberg
Pcn &Ccn |s |n
c|nemas new W
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Wahlberg had [ust e|ght
weeks te ack en 15kg
ef muscle fer Pcin &Ccin
The f|lm|s based en the real-
l|fe stery ef the 5un Cym
Cang, a greu ef bedybu|lders
turned extert|en|sts
0L05CH00L
1o ga|n - and ma|nta|n - musc|e mass qu|ck|y,
Wah|berg focused on h|gh-rep, h|gh-vo|ume
workouts. 1ry th|s bruta| set of comp|exes
WAkM-0
Start w|th some toamro|||ng and t|ve
m|nutes ot s||pp|ng rope Wah|berg
|s an expert at doub|eunders, where
the rope sp|ns tw|ce tor each jump
C0MLX1
0o e|ght reps ot each
move bac| to bac|, rest
tor 90 seconds, then
start your next set
0o tour sets |n tota|
1A 0eudljt
1B Cleun pull
1C Hung snutch
10 Reverse lunge
16 Push press
C0MLX2
0o ten reps ot each
move bac| to bac|, rest
tor 90 seconds, then
start your next set 0o
three sets |n tota|
2A 8ulgurun splt squut
2B 8ench press
2C 0eudljt
20 Inverted rew
FlNl5Hk
Furmer's wulk
0o two J00mwa||s, w|th two m|nutes' rest |n
between hen co||apse you've earned the rest

menstness.ce.ukNOVLMBLl 20J345

Rowto erfect
your race-day
strategy 46
lnjury-roof
your body -
w|th yoga 48
8hae u for an
off-road race |n
e|ght weeks 53
et the r|ght
runn|ng jacket
for you 5
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l|tt|ng the wa|| m|ght be an
unavo|dab|e part ot even the
most caretu||y cratted card|o
p|an, but a metaphor|ca| co|||s|on
can cause you to have a rea|
one hat's why you need to eat
smart |t your body runs out ot
g|ycogen, |ts pr|mary source ot
energy on |ong runs and r|des,
you'|| end up d|zzy and
d|sor|ented he so|ut|on l|ne
tun|ng your tue|||ng A recent
study by the UN's lood and
Agr|cu|ture Organ|sat|on and the
WlOtound that atter to||ow|ng
a h|ghcarb d|et subjects'
endurance was tw|ce that ot
those who ate a regu|ar d|et
You can |mprove the ettect
turther w|th Clbased tue|||ng
Bread and pasta have a |owCl,
so are |dea| tor tue|||ng two
hours betore a race, wh||e !atta
Ca|es and je||y bab|es are h|gh
Cl, so w||| g|ve you a br|et boost
Lnergy dr|n|s, accord|ng to a
Un|vers|ty ot Bath study, h|t the
pertect sweet spot when you're
|n need ot a steady m|drace
tue| source
7he ru|e:
eat 50-60g
cf carbs fcr each
hcur ycu r|de tc
keep ycur
g|yccgen up

The antl-
crash dlet
Lat r|ght before
a b|g r|de to avo|d a
dramat|c co||apse
lactate
thresho|d
Whatvr tralnlng ycu dc, ycu'||
b faml|lar wlth th snsatlcn cf
tlrd, burnlng musc|s, causd by
a bul|d-up cf |actlc acld as g|uccs
ls brckn dcwn lntc nrgy. '|t's a
natura| ccnsqunc cf tralnlng,'
says 0r Stv |ngham, had cf
physlc|cgy at th Fng|lsh |nstltut
cf Spcrt. 'Ycur musc|s ar maklng
lt unccmfcrtab| and saylng stcp.'
Lactat thrshc|d ls th pclnt at
whlch ycu can xrcls ccmfcrtab|y
bfcr |actat ls prcducd fastr
than ycur musc|s can f|ush lt cut.
A study by th K|HU Rsarch
|nstltut fcr O|ymplc Spcrts ln
Pln|and fcund |cng-dlstanc
runnrs' thrshc|ds lncrasd
whn thy rp|acd scm runs
wlth ssslcns cf jumps, hcps and
sprlnts. Bat (cr d|ayl th burn by
lnc|udlng xp|cslv mcvmnts
such as squat jumps and burps
ln ycur tralnlng rglm.
SMAl
CAl0lO

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0ther cemet|ters, nerves and
ne|sy crewds can make yeur
f|rst race an everwhelm|ng
exer|ence, but t|me sent
lann|ng can reduce the r|sk
ef anyth|ng ste|ng yeu frem
utt|ng |n a geed erfermance.
lt's net [ust tra|n|ng that's
|mertant: nutr|t|en, ac|ng,
ceurse knewledge and
mental cemesure can
all make a d|fference.
FUL UP
'Ycur prparatlcns shcu|d
start thr tc flv days bfcr
th rac,' says Karn Rld,
a nutrltlcnlst fcr th Fng|lsh
|nstltut cf Spcrt (ls2wln.cc.ukl.
'|ncras ycur carbchydrat
lntak tc |cad up ycur g|yccgn
stcrs. 1hn, cn th mcrnlng
cf th rac, at ycur brakfast
ar|y and hav an xtra snack
cn tc twc hcurs bfcr th
start. Hcny and ycghurt cr
bag|s wlth panut buttr
ar lda|.' Pcr racs |cngr
than an hcur brlng carb-|adn
snacks such as nrgy g|s,
j||y babls cr cra| bars.
Start ycur rac w|| hydratd.
|f ycu'r gclng tc b actlv fcr
|ss than an hcur, watr ls fln,
lf th rac ls |cngr, ycu shcu|d
hav spcrts drlnks. Acccrdlng
tc Martln Clba|a, prcfsscr
cf klnslc|cgy at McMastr
Unlvrslty ln Canada, thr ar
twc ky lngrdlnts tc |cck fcr
ln a spcrts drlnk, 'carbchydrat,
whlch prcvlds fu| fcr musc|s,
and scdlum, whlch h|ps tc
malntaln f|uld ba|anc'. Hcwvr,
rsarch suggsts th bcdy
can't abscrb carbchydrat
fflclnt|y lf ycu'r dhydratd.
Pc||cwth Amrlcan Cc||g
cf Spcrts Mdlcln guld|lns
and drlnk 5-7m| cf f|uld pr kg
cf ycur bcdywlght ln th thr
tc fcur hcurs bfcr ycur rac.
5PLlT TH DlFFRNC
1h xcltmnt cf th startlng
|ln glvs a hug adrna|ln
bccst, but ycu nd tc b
carfu| nct tc gc cut tcc fast.
Almfcr a ngatlv sp|lt, whlch
mans runnlng th flrst ha|f
s|cwr than th sccnd.
'Fvry tlm |'v gcn fcr
lt frcmth start, |'v b|cwn
up,' says Mlk Crattcn, a
runnlng ccach and fcrmr
Lcndcn Marathcn wlnnr.
'0urlng my bst prfcrmancs
| ran a ccmfcrtab| pac fcr
th flrst ha|f and cn|y thn
startd mcvlng up th pack.'
'On|y ccnsldr upplng th
pac at th ha|fway pclnt,'
adds Fng|and's 20J0
Ccmmcnwa|th hptath|cn
gc|d mda| wlnnr Lculs
Haz| (thpcdlumffct.ccml.
'Assss hcwycur currnt spd
f|s and lf ycu thlnk ycu can
ccmp|t th rst cf th rac
fastr, gradua||y stp lt up.'
1hls wl|| glv ycu ccnfldnc
fcr th flna| phas cf th rac.
RAklT D0WN
|t dcsn't mattr lf ycur rac
ls a trlath|cn, a cyc| spcrtlv
cr a J0K run, ycu'|| a|ways dc
bttr lf ycu faml|larls ycurs|f
wlth th ccurs bfcr th
rac starts. 'Brak lt dcwn lntc
sma||r parts wlth a rcugh targt
tlm fcr ach,' says Haz|. |f
ycu dc start f|lng tlrd and
ngatlv durlng th rac, thlnk
abcut why ycu chcs tc tak
part ln th flrst p|ac. Whthr
lt's fcr charlty, prscna| prld
cr bcastlng tc ycur mats,
ycu'|| rgrt nct glvlng lt ycur
a|| as sccn as lt's cvr.
46NOVLMBLl 20J3menstness.ce.uk
.was the average |ocrease
|o |actate thresho|d oI the
sahjects |o the ||oo|sh stady.
0o three sets oI I|ve hox jamps
three t|mes a week to pat a
s|m||ar spr|og |o yoar step.
I
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I\||||l ltte|tIjt
Whether it's yeur first 5Krace er
a full lrenman, a geed race day
strategy can make the difference
between a 0NF and a PB
7c race negat|ve
sp||ts use rcugh|y
75-80%effcrt |eve|
fcr the f|rst ha|f,
then 90%-95%
fcr the seccnd

8.8%
e juture werth gettIng excIted ebeut...
...cnc whcrc ycu ccud bccvc -
n ycurscf, n clhcrs, and n whal ycu dc.
wc gnlc passcn. wc brcalhc fc nlc cducalcn.
wc makc carnng casy, fun and mcmcrabc.
wc lcuch lhc vcs cf cvcry sludcnl,
and n lurn cmpcwcr lhcm lc lcuch lhcusands mcrc.
wc makc lranng wlh LlF... an LXPLklLICL.
ll Mester 7reIners
queIIjy wIth the
beIIej, ettItude end
C0M A
dIscIIIne te
PkS0kAL 1kAlkk
stend eut. -wcck Fcst 1rcck kcsidcnticl
-wcck lntcnsivc
8eceuse they
Onlinc hcmc Study
understend,
Call eur dedicated careers team
In erder te echIeve
teday and hnd eut hewyeu can
mere... they heve te
excel as a P1, training with the
uK's mest success-fecussed
be mere. training previder.
uk0PAk lkS1l1u1 0F Fl1kSS www It
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4BNOVLMBLl 20J3menstness.ce.uk

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lmprove your range ot
mot|on and reduce your
r|s| ot runn|ng, cyc||ng and
sw|mm|ngre|ated |njury
w|th th|s yoga rout|ne
lL COACl
Chrlstln P|stad ls a
runnr and ycga tachr whc
spcla|lss ln lmprcvlng ath|tlc
prfcrmanc thrcugh lncrasd
mcbl|lty, strngth and ba|anc. Pcr
mcr lnfc vlslt ycgafcrrunnrs.ccm.
lL COAl
'Whthr ycu run, cyc| cr swlmlt's
ccmmcn tc xprlnc tlghtnss,'
says P|stad. 'Musc|s tlghtn frcm
rptltlv us and lf nct addrssd
thls can |ad tc |cngr-trmachs
and palns, caus musc| lmba|ancs,
rstrlct mcbl|lty and u|tlmat|y |ad
tc srlcus lnjury. 1h ycga pcss
|'v cut|lnd hr ar bnflcla|
fcr a|| ath|ts, rgard|ss cf ycur
spcrt, bcaus thy targt th
ky musc| grcups ndd fcr
f|uld mcvmnts whl| lmprcvlng
cvra|| strngth and ba|anc.'
lL WOlkOU
'| suggst dclng th pcss fcur tc flv
tlms a wk and dclng flv rps cf
ach pcs, mcvlng stralght frcmcn
pcs tc th nxt,' says P|stad. '1h
bst tlm tc dc thmls stralght aftr
ycur run, cyc| cr swlmbcaus
ycu'|| a|rady b warmd up. A|ways
brath rhythmlca||y thrcugh ycur
ncs whl| dclng ycga bcaus thls
wl|| h|p tc fccus ycur mlnd and
r|as tnslcn ln th bcdy. Ycu may
flnd th pcss hard at flrst but stlck at
lt and ycu'|| sccn f| th bnflts.
|nstad cf a nc paln, nc galn"
phl|cscphy, |lstn tc ycur bcdy and
prfcrmach mcv s|cw|y, cnc cn
ach sld and hc|d fcr tn braths. |f
ycu f| any dlsccmfcrt, stcp.
4
t
||t
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||t
|
I\||||l #t|\tt|
4/5uine hamstring stretch
O On ycur back, rals ycur rlght |g and
p|ac a rslstanc band arcund ycur fcct.
Pu|| ycur |g tcwards ycur fac, kplng lt
stralght. 1hn xtnd ycur |g tc th rlght.
O 1ak th b|t ln ycur |ft hand and rpat th
mcv th wlth ycur |ft |g. Hc|d that pcsltlcn.
8enejts
5tretches Hamstrlngs, adductcrs, l|lctlbla| band
5trengthens uads, adductcrs
lmreves Rang cf mctlcn cf th |gs
1/0ewnward deg te child ese
O Start cn ycur hands and kns.
O Llft ycur hlps and stralghtn ycur |gs
tc crat a V-shap wlth ycur bcdy.
O Hc|d, thn brlng ycur kns tc th f|ccr,
|an fcrwards, |cwr ycur had and
strtch ycur arms cut bhlnd ycu.
8enejts
5tretches Hamstrlngs, ca|vs, achl||s, spln
5trengthens Adductcrs, quads, trlcps, blcps
lmreves Rang cf mctlcn cf th shcu|dr jclnt
2/High lunge
O Prcmth chl|d pcs, gc lntc dcwnward dcg
agaln and brlng ycur rlght fcct fcrwards.
O Bnd ycur frcnt |g, kplng ycur kn
cvr ycur ank| whl| stralghtnlng ycur
back |g. Rals ycur arms cvrhad.
Hc|d, thn rturn tc dcwnward dcg.
8enejts
5tretches Hlp f|xcrs
5trengthens Hlp f|xcrs, hamstrlngs, ca|vs
lmreves Rang cf mctlcn cf th spln
5/Half freg
O Ll cn ycur frcnt, bnd ycur rlght |g, rach
back wlth ycur rlght hand and hc|d ycur
fcct. Prss th tcp cf ycur fcct tcwards ycur
buttcck, kplng ycur hlps grcundd.
O Prss ycur |ft fcrarmlntc th
f|ccr, |lft ycur chst and hc|d.
8enejts
5tretches uads
5trengthens Ob|lqus, |ats
lmreves Rang cf mctlcn cf th |gs
6/5tanding igeen
O Stand wlth ycur ft tcgthr and p|ac
ycur cutr rlght ank| cn ycur |ft |cwr just
abcv th kn, whl| cur|lng ycur fcct.
O Bnd ycur |ft |g and gt as c|cs tc th f|ccr
as pcsslb|, thn r|ax th musc|s arcund
ycur rlght hlp jclnt. Hc|d th pcsltlcn.
8enejts
5tretches C|uts
5trengthens Ca|vs, hamstrlngs, ank|s
lmreves Ba|anc
3/Cewese
O Slt wlth ycur |gs crcssd as plcturd abcv.
Fxtnd ycur rlght arm, bnd lt at th |bcw
and s|ld ycur hand dcwn ycur back.
O Bnd ycur |ft armand s|ld lt up ycur
back untl| ycur can lntr|cck th flngrs cf
bcth hands. Hc|d fcr flv tc tn braths.
8enejts
5tretches 1rlcps
5trengthens Rctatcr cuffs
lmreves Rang cf mctlcn cf th shcu|dr and hlp
1/0 d d hil

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Ad|das Fast Crad|ent
E65
Desp|te the d|st|nct|ve cc|cur scheme, the mcst str|k|ng
th|ng abcut th|s [acket |s |ts ||ghtness. Ccmb|ned w|th a
cut that ccmp|ements the natura| mct|cn cf ycur bcdy,
dcwn tc the ergcncm|c seamand z|p pcs|t|cn|ng, th|s
ensures |t wcn't |nh|b|t ycur mcvement. 7he mater|a| |s
a|sc w|ndprccf and breathab|e, w|th mesh vent||at|cn
ccver|ng ycur whc|e back tc reduce sweat|ness. Large
ref|ect|ve pane|s he|p ycu tc stay v|s|b|e tc dr|vers
and cyc||sts |n |cw-||ght ccnd|t|cns, wh||e the |arge
hccd sh|e|ds ycur head frcmthe w|nd and ra|n any
Br|t|sh runner w||| be depress|ng|y fam|||ar w|th.
adidas.ce.uk
50NOVLMBLl 20J3menstness.ce.uk
Picking fer yeur needs
'Hcwfar ycu run and th |cca| c|lmat shcu|d
affct ycur chclc cf jackt,' says Burr||. '|f
ycu'r dclng |cng dlstancs ln harsh ccndltlcns,
a fu||y watrprccf jackt ls ssntla|. Cc|cur
and rf|ctlvlty ar lmpcrtant lf ycu'|| b
runnlng at nlght. Ycu a|sc nd tc ccnsldr
th amcunt cf pcckts lt has tc carry ssntla|
ltms such as kys, watr cr a phcn.'
Cemmen features
'Mcst runnlng jackts ar mad frcmstrtch
matrla| wlth artlcu|atd s|vs tc a||cw
ccmp|t frdcmcf mcvmnt,' says Burr||.
'Adjustab| cuffs and hmwl|| h|p kp th
wlnd and raln cut, whl| brathab| matrla|
stcps ycu gttlng tcc swaty. 1hy wl|| a|sc
gnra||y hav scm |v| cf rf|ctlvlty.'
lere are the ma|n tactors
to cons|der when buy|ng
a runn|ng jac|et, trom
larry Burre|| ot sports
store Up &lunn|ng
What is it7
'A runnlng jackt ls dslgnd tc
prctct ycu frcmth |mnts
whl| ycu'r cut runnlng,
wlthcut wlghlng ycu dcwn
cr gttlng ln th way,' says
Burr||. 'As a rsu|t, lt's much
|lghtr than a ncrma| jackt, has
fwr pcckts and a s|lmmr
flt, and ls shcrtr ln |ngth.'
What yeu ay fer
'A baslc runnlng jackt wl||
b shcwrprccf and wlnd-
rslstant, wlth a pcckt and
scm rf|ctlvlty,' says Burr||.
'As th prlc lncrass jackts
gt mcr watrprccf, wlth zlps
and sams dslgnd tc kp cut
vn th sma||st drcp, and thy
may hav a hccd tcc. Ycu'|| a|sc
gt mcr rf|ctlvlty, pcckts
dslgnd fcr MP3 p|ayrs and
matrla| that's |lght ncugh tc b
packd away and carrld asl|y.'
Whatever motivates you to run competition, fitness or fun, the Punning
Show is for you.
lnteract with our seminars, workshops and coaching sessions or
compete in our 5K and10K runs.
Try on and buy the latest shoes, clothing, nutrition and more from top
brands offering fantastic show offers and promotions.
Taking place on the 23-24 November at Sandown Park, it`s just a 28
minute train ride from London Waterloo and easily accessible by road.
Car and cycle parking is free!
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Love
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Book tickets now visit: www.runningshow.co.uk
visit the Punning Show 2013

Use th|s p|an to prepare tor

anyth|ng an ottroad runn|ng
race can throwat you
0on't tee| you've been |n a race un|ess you
have to wash ott ha|t a tonne ot mud atterwards
ry an ottroad race W|th terra|n |nc|ud|ng tra||s,
h|||s, |og p||es, deep pudd|es, cargo nets and even
bogs, they're a pertect ant|dote to un|mag|n|t|ve
road races and |ess pa|ntu| than obstac|e races
w|th the|r |cy water and e|ectr|c shoc|s
'Ottroad events are br||||ant tun, a||ow|ng you
to embrace your |nner ch||d by tear|ng through
the torest and sp|ash|ng around |n pudd|es,' says
!ohn C|adw|n, organ|ser ot the Cr|mCha||enge, a
J3|mottroad run across an army veh|c|e test|ng
trac| |n lampsh|re 'hey're a|so a great way ot
|mprov|ng your t|tness because the m|xed terra|n
torces your body to use a w|de var|ety ot musc|es'
An ex|nternat|ona| m|dd|ed|stance runner,
C|adw|n |nows a th|ng or two about tra|n|ng
and has created th|s p|an to ensure you ma|e
|t to the t|n|sh ||ne 'When tra|n|ng tor a runn|ng
event, the most |mportant e|ement |s to run,' says
C|adw|n 'But to||ow|ng my p|an w||| a|so he|p
you to avo|d |njury and bu||d up the tota|body
strength you need to tac||e the tr|c||er teatures'
he Cr|mCha||enge ta|es p|ace on 30th
November lor more v|s|t gr|mcha||engecou|
Can't ma|e |t S|m||ar races |n November
|nc|ude the B|g Burn (surv|va|runn|ngcou|l,
Mud &Mayhem(gobeyondu|tracou|l and
0|rt la|t Cha||enge (d|rtrunn|ngcou|l
J
t
|t
j
|t
||t
||
'WATCHlNC P0PL C0
UNDR l5 HlLARl0U5'
Ml's N|ck Hutch|ngs, a Cr|mveteran,
cn what ycu can expect frcmthe race
At th start | fcund mys|f
standlng nxt tc a man ln
a rcbct sult. 1hat mad
m ra|ls that (al th rac
wcu|dn't b tcc hard and
(bl lt wcu|d hav a ra| sns cf fun.
1hr's a |ct cf mud cn th ccurs
but th day was dry, sc lt wasn't a
swamp. Fvn sc, | wnt thrcugh th
kn-hlgh watr faturs carfu||y tc
avcld a fu||-cn scaklng - runnlng J3km
whl| shlvrlng ls hcrrlflc, but cn th
cthr hand watchlng cthr pcp| gc
undr ls hl|arlcus. 1hr wr fwr
cbstac|s than | xpctd, whlch was
grat bcaus lt mant | dldn't |cs tcc
much tlm scramb|lng cvr thlngs.
menstness.ce.ukNOVLMBLl 20J353
I\||||l l|t|t|tj ,|tt
7urn cver
fcr ycur
e|ght-week
cff-rcad race
tra|n|ng p|an

0ff-read races allew

cemet|ters te embrace
the|r |nner ch|ld
54NOVLMBLl 20J3menstness.ce.uk

I\||||l l|t|t|tj ,|tt

YOUl LlCl-WLLk Oll-lOA0
lACL lAlNlNC llAN
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Kaa 'm +' '.' + |mt|rta|t ,. .))..'; Kaa 'm +' '.' ' Ktst |mt|rta|t Kaa 'm +' '.' '
Ktst Kaa cm +' '.' '.
w+m +) '++ lcm+ +'
'.' / '.''.w1 + + cm
w+m-1.w+ ++ +' '.'
|mt|rta|t Kaa 'm +' '.' ' Ktst |mt|rta|t Kaa 'm +' '.' '
Ktst Kaa cm +' '.' '.
w+m +) '++ 1. /m+
++. +' '.' w'+ cm+
+' '.' l +'w+ ++.
'.''.w1 + + cm w+m-
1.w+ ++ +' '.'
|mt|rta|t Kaa m +' '.' ' Ktst |mt|rta|t Kaa m +' '.' '
Ktst Kaa cm +' '.' '.
w+m +) '++ 1. +/m+
++. +' '.' w'+ cm+
+' '.' l +'w+ ++.
'.''.w1 + + cm w+m-
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|mt|rta|t Kaa m +' '.' ' Ktst |mt|rta|t Kaa 'm +' '.'
Ktst Kaa cm +' '.' '.
w+m +) '++ 1. '/m+
++. +' '.' w'+ cm+
+' '.' l +'w+ ++.
'.''.w1 + + cm w+m-
1.w+ ++ +' '.'
|mt|rta|t Kaa /m +' '.' ' Ktst |mt|rta|t Kaa llm +' '.'
Ktst Kaa cm +' '.' + '.
w+m +) '++ 1. /m+
++. +' '.' w'+ cm+
+' '.' l +'w+ ++.
'.''.w1 + + cm w+m-
1.w+ ++ +' '.'
|mt|rta|t Kaa /m +' '.' ' Ktst |mt|rta|t Kaa lm +' '.'
Ktst Kaa cm +' '.' + '.
w+m +) '++ 1. /m+
++. +' '.' w'+ cm+
+' '.' l +'w+ ++.
'.''.w1 + + cm w+m-
1.w+ ++ +' '.'
|mt|rta|t Kaa m +' '.' ' Ktst |mt|rta|t Kaa 'm +' '.' ' '.
w+m +) '++ m+ +'
'.' '.''.w1 + + 'm
w+m-1.w+ ++ +' '.'
Ktst Kaa l1m +. '+.' +. .+ .++ |mt|rta|t Kaa m +' '.' ' Ktst Ktst Kk|| k\
Cet tu||y prepared tor your t|rst ottroad race by bu||d|ng your card|o t|tness and tunct|ona| strength
ll08t ll
'
Lasy, up to a gent|e pace
'
Ab|e to ho|d a conversat|on
'
Cett|ng out ot breath
'
Can't ta||, uncomtortab|e
L'
l|atout spr|nt
menstness.ce.ukNOVLMBLl 20J355
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th 08lH0l800lt
Comp|ement your card|o tra|n|ng w|th some gymbased exerc|ses
that w||| he|p strengthen and |njuryproot your body
th X80l88
Ceed merning
O Stand wlth ft shcu|dr-wldth apart. Rst
a barb|| acrcss th back cf ycur shcu|drs,
nct ycur nck, and grasp lt cvrhand wlth
ycur hands just cutsld ycur shcu|drs.
O Bnd fcrwards frcmth hlps, nct th
walst, and bnd ycur kns s|lght|y.
O Lan fcrwards untl| ycu f| a gccd
strtch ln ycur hamstrlngs, but
dcn't gc bycnd hcrlzcnta|.
O Kp a natura| arch ln ycur |cwr back and
push ycur hlps back tc malntaln ba|anc.
Buree
O Ct lntc a prss-up pcsltlcn.
O Brlng ycur |gs ln, stand and jump.
O Crcuch back dcwn and klck ycur
|gs back tc rturn tc th start.
0verhead ress
O Wlth ft shcu|dr-wldth apart, hc|d a bar cn
ycur uppr chst, grlpplng lt cvrhand wlth
hands just wldr than shcu|dr-wldth apart.
O Kp ycur chst uprlght and
ycur ccr musc|s bracd.
O Prss th bar stralght cvrhad untl|
ycur arms ar fu||y xtndd.
O 0urlng th |lftlng phas, kp ycur ccr
bracd and dcn't tl|t ycur hlps fcrwards.
O Lcwr th bar back dcwn tc
ycur chst and rpat.
'7e relicate the full-en nature ef race
day, de this at maximumintensity,' says
Cladwin. '0e as many res as yeu can
ef each exercise fer 3sec, with 30sec
rest between each. very week frem
week 3, add five secends te the time yeu
send deing each exercise, se by week B
yeu'll be deing ene minute ef exercise.
'keeat the meves fer a tetal ef three
circuits, with three minutes' rest between
circuits. lf yeu're feeling cemfertable after
week 3, add an extra circuit, and again
after week 6. Fer the barbell meves, use
the heaviest weight that yeu can cemlete
all the meves with using erfect ferm.'
5quat thrust
O Start ln a prss-up pcsltlcn, wlth ycur
|gs cut stralght bhlnd ycu and ycur
hands Jshcu|dr-wldth apart.
O Fxp|cslv|y pu|| ycur |gs fcrwards
untl| thy'r tuckd undr ycu, thn
klck thmcut bhlnd ycu.
O Kp ycur hands cn th f|ccr
thrcughcut th mcv.
Press-u
O Start wlth ycur hands Jshcu|dr-wldth
apart and bcdy stralght frcmhad tc h|s.
O Lcwr ycurs|f untl| ycur |bcws rach
90`, thn prss back up xp|cslv|y.
um squat
O Stand wlth ycur ft shcu|dr-
wldth apart, thn squat untl| ycur
thlghs ar para||| tc th f|ccr.
O Push ycur ft lntc th grcund and jump.
8ew
S00m
Kettle|ell pas| press
I0kq OIS reps
!N| 0Nk|||N0|
'.+|'e|e |'e .'..+'| .. |..| .. ,.+ ..+
V||8 t|rea t|e aeele
I0kq O0 reps
|ke
|erel I0 O3km
|ress-ap
30
8teel|ell slam
9kq O0 reps
Kettle|ell twe-armsw|aq
0kq O30 reps
8aa
Ikm
IkK|IH|
0|I|hkI|
0YhI|8I
|k|||||l1
||IK|I
||N0 0U! h08|
meas||taess.te.ak/||t|r|t
\|e. || .ces |c e|||. |. s|o,e, ||e.e
,
s
.c sucs|||u|e |c. |o.c Wc.| |. ||e , -
cu| ||e .||| |cc|s .o. .e.|o|.|, |e|, eose
||e ,.c.ess. O.e. ||e .e| |eW ,oes,
,cu
,
|| |.c o |o||-.e.|u., c| ||| .o.e|u||,
se|e.|ec |c o|e ,cu. .e| |.|, |c ||e
|.o.|, , c. |||.|e. ,cu. ces| e.e.
\c.cs !ee| 8nape ||c|c.o,|, 0anny 8|rd
|
0| !N|
|8!
l P0L P08l1l0N
OO\O|| S|||RO
Ncrdlc sklrs hav th hlghst VO2 max
cf any ath|t - and ncwycu can mlmlc
thlr wcrkcuts ln ycur |lvlng rccm.
SklFrgs such as thls cn, mad by
rcwr-mastrc Ccncpt2, ar crcpplng
up ln hlghr-nd gyms but fcr hcm
wcrkcuts thy'r chapr than a dcnt
tradml|| and tak up |ss spac.
From925 conccpt2.co.u|
Want th bcdy cf a Suprman7
Hnry Cavl||'s Mcn C] Stccl
tralnlng lnc|udd dczns cf
60-sccnd sprlnts cn th
C2 SklFrg
MU57-HAV CAk
menstness.ce.ukNOVLMBLl 20J359
A61l0N 6AH
|A\ASO\|O |/\AoO
|t's a qustlcn that's p|agud advntur phl|cscphrs
fcr yars. lf ycu dc scmthlng rldlcu|cus but dcn't
gt lt cn vldc, dld lt ra||y happn7 Put pald tc
such thcughts fcr gccd wlth th HX-WA30, whlch
ls watr, dust, shcck and frz-prccf, sc ycu
can captur ycur maddst scuba/sncwxp|clts
ln g|crlcus J,2B0x720 H0 s|cw-mctlcn.
296 pcncsonic.co.u|
1h WA30 ccms wlth J2 fl|trs as
standard, sc thr's nc d|ay ln
spla-tlntlng ycur sncwbcardlng
s|ams fcr that c|d-tlmy |cck
menstness.ce.ukNOVLMBLl 20J361
l
l
1 H0NKY HAl6
|R||A| b|||S
Nd h|p tc un|ash th bast ln
ycur wcrkcuts7 Prlma| B||s
ccm ln twc f|avcurs. th
standard-lssu Chlmp (J6kgl and
th mcnstrcus Ccrl||a (32kgl. Ct
ycur paws cn thmncw, ycu
damnd dlrty human.
55.96 onnit.com
0N 6LulN
|O\S|R
|AO|
Bcrd wlth
ktt|b||s7 Hr's
th nxt stp.
gttlng mdlva|
wlth a ccr
wcrkcut basd cn
cntrlfuga| fcrc
and grlp strngth.
Nct sultab| fcr
us cn burg|ars.
207
stronqcrqrip.com
RAHHR 1lH
|OR
,
S
|A|||R
Want th fcrarms
cf a gcd7 Add scm
thundr tc ycur
wcrkcut wlth thls
st| ma||t. |t's
bul|t tc b swung,
twlstd cr batn
agalnst tyrs, glvlng
bcth ycur wrlsts and
|ungs a wcrkcut.
65
stronqcrqrip.com
l Vl6 W0RK
||||O|A||
Ktt|b||s mlght
b vrsatl|, but th
Bkg jumps ln wlght
arn't a|ways lda|.
Sc|utlcn. thls c|amp,
whlch ccnvrts any
dumbb||, barb||
cr pu||-up bar lntc
a substltut b||,
a||cwlng ycu tc
mak sma||r shlfts.
28
tnc|ctt|cc|cmp.com
| RWH0NAY
SAO| |A |A||R
Crn ta can h|p wlth fat |css
whl| th b|ack varlty ls packd
wlth antlcxldants - but thy
nd tc b brwd at dlffrnt
tmpraturs fcr cptlmumf|avcur.
1h Sag hand|s that, and has
a prcgrammab| functlcn that
waks ycu up wlth a cuppa.
200 jonn|cvis.com
1 Y R001
A|R\A\|
Nct sc much a palr cf
y prctctcrs as a
fac-mcuntd dashbcard,
th Alrwav faturs
pr-|cadd maps, a CPS,
buddy tracklng
and jump ana|ytlcs
that'|| shcwhcwhlgh,
far and fast ycu wr
gclng bfcr ycu
hlt that tr.
500 u|.oc||cy.com
| YH8LlP8
/RS||D|S
Fxpand th rang cf
bcdywlght mcvs ycu
can dc tc lnc|ud f|ys,
rc||-cuts and |g cur|s
wlth ths vrsatl|
s|ldrs, whlch g|ld
smccth|y a|cng vrythlng
frcmparqut tc carpt
and Astrcturf. Bcnus.
thy'r |lght ncugh
tc tak anywhr.
25 xrs|icc.co.u|
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
..\\.
8KlR8
| A l1 uP
\|\O|/ OY| bAO
Ys, any bag wl|| tchnlca||y wcrk
fcr th gym, but nct a|| cf thm
hav sparat watrprccf pcckts
fcr swlmshcrts cr swat-scakd
klt, a msh hcuslng fcr ycur
prctln shakr and an crganlsr
pcckt fcr ycur phcn/kys/card.
And |t's b hcnst - mcst arn't
thls sty|lsh, lthr.
45 vcntouxvccr.com
MU57-HAV CAk
A RA
|OR
,
S
|A|||R
||D| O!o
cr.com
Vl6 W0RK AHHR 1lH AHH l Vl6 W
l
l
ll LA18 FRlN8
bAO| \ODO|R
Stupld nam, lnva|uab|
lnvntlcn. 1h Ncdgr a||cws
ycu tc massag th musc|
kncts ln ycur cwn back,
r|aslng tnslcn and brlnglng
cxygnatd b|ccd tc th ara.
30 bcc|nocqcr.com
l| RARlN Al8
Y|Rb|DS
Swat-prccf, watr-
rslstant and wlth
a twlst-ln dslgn
that stcps thm
fa||lng cut, ths
spcrt-dslgnd
hadphcns
a|sc a||cwscm
amblnt ncls, sc
thy'r prfct fcr
safty-ccnsclcus
runnrs cr cyc|lsts.
4 viqq|c.co.u|
l| A6 0F A88
AYb|RD
b|||OO|
||AD||O\|S
Whn cn|y Mta||lca
wl|| gt ycu thrcugh
|g day, ycu nd
maty hadphcns.
!ayblrd's mphasls
th sub-bass fcr
xtra thumpy bats,
wlth cn-ar ccntrc|s
sc ycu wcn't garctt
ycurs|f cn th bar.
85 jcybircqccr.com
l WA1R Hu8l6
||\|S
\|||\| ||o
1hs watrprccf
cans as th
tdlumcf |cng-
dlstanc swlmmlng.
1hy transmlt
vlbratlcns thrcugh
ycur jaw, |ttlng
ycu njcy tuns
whl| ycu traln
wlthcut c|cgglng
ycur arhc|s.
5 cmczon.co.u|
l FlR1 1R WlN
RA||A o
RA|b|R\ \|\D
AO||
Llghtwlght, wlndprccf
and asy tc pack ar
a|| adjctlvs ycu'd
xpct frcma cyc|lng
jackt, but 'mad frcm
rpurpcsd parachut
cancpls'7 1hat's what'||
wln bragglng rlghts at
ycur nxt spcrtlv. 1hls
ccms ln a varlty cf
cc|curs, cur favcurlt ls
Swdlsh dlglta| sncw-
camcuf|ag (plcturdl.
300 rcpnc.cc
l| 1AK A R0AR VlW
O||OO||| o|\O\| |||O\| ||\S
1hls vrsatl| thr-
ln-cn |ns st s|lps
cvr th ccrnr cf
ycur lPhcn tc add
wld-ang|, macrc
cr flsh-y ffcts tc
ycur shcts. |t ccms
wlth scur p|astlc
caps tc stcp th |ns
frcmgttlng scratchd
whn nct ln us and a
mlcrcflbr carry-cas
ycu can us as a wlp.
45 o||oc|ip.com
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
l1 A1 1R 81RAP
||O A|||A
||AR RA| |O\|OR
Pcrgt fldd|lng wlth chst straps
- th Mlc A|pha uss an |ctrc-
cptlca| c|| and a brac cf |lght
bams tc accurat|y masur
ycur hart rat wlthcut ungaln|y
xtras. |f ycu want mcr than
BPM, ycu can twln lt wlth a
smartphcn.
75 c|pncnccrtrctc.com
62NOVLMBLl 20J3menstness.ce.uk
l1 PuLLlN P0WR
|S||D
Mcst s|ds ar lthr tcc wak tc
wlthstand srlcus |cads, cr tcc blg tc
gc ln a cupbcard. Nct th Rcgu.
|nsplrd by ml|ltary ntrnchlng tcc|s,
lt can hand| cvr 200kg cf |cad, and
ls dslgnd tc b pu||d cvr grass,
1armac cr, at a push, carpt.
69 roquccuropc.cu
..\\.
RuNNR8
l RAPPY R0uR
bAR!OD|R
|t's dslgnd fcr cccktal|s,
but thls mlxc|cglst's mu|tl-
tcc| faturs vrythlng ycu
nd tc add hrbs, splc and
cltrus tc ha|thlr drlnks - and
ycu can a|ways bust cut th
ccrkscrwfcr an antlcxldant-
packd g|ass cf shlraz.
30 tncbcr0ccr.com
Bst tcc|7 1h zstr/ramr,
whlch |ts ycu xtract mcr
f|avcur frcmfrult and hrbs. Nc
sugary scft drlnks rqulrd, vr
MU57-HAV CAk
64NOVLMBLl 20J3menstness.ce.uk
| R88 10
60HPR88
||SO|||\
OO||R|SS|O\
O|
Apart frcmtugglng
ycur physlqu lntc
a f|attrlng shap,
ccmprsslcn tcps
suppcrt and prctct
ycur musc|s, p|us
thr's vldnc
that thy h|p
rccvry. |t's a
bcnus whn thy
|cck nlc, cbvlcus|y.
26 musc|cin.com
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
1lny rc||rs arcund th rlm
cf ach wh| prcvld mu|tl-
dlrctlcna| rc||lng, whl| fcct
attachmnts dcub| th
amcunt cf xrclss pcsslb|
| RAPPY
LANlN8
A|\|
||YO bO/
Mcst p|yc bcxs ar
wccd cr mta|, whlch
mans (al thy arn't
pcrtab| and (bl
thy'r shln-scraplng
mcnstrs. 1hls scft-
|and vrslcn sc|vs
bcth prcb|ms, whl|
blng flrmncugh
tc prcvld stab|
|andlngs and dcub|
as a bnch. Wln.
750 cunit.co.u|
..\\.
A1RL18
menstness.ce.ukNOVLMBLl 20J365
6AH0 1 l1
R/ |ORO|
1h tcughst
varlatlcn cf th
c|asslc 1RX klt yt
ls a|sc th |lghtst
and th aslst tc
c|an. What's mcr,
lt ncwccms ln
camc cc|curlng,
maklng lt s|lght|y
hardr tc dtct fcr
mdd|lng parkls.
224 trxjorcc.com
RlR1 LN
|RO||//
Prcmlxx says mta|
b|ndr b|ads can
damag ycur prctln
pcwdr. Whthr
that's tru cr nct,
thr's nc dcubt thls
battry-cpratd
hand-mlxr
ccmblns pcrtabl|lty
wlth sty| - and
lt's asy tc c|an.
9 promixx.com
1 V0LuH
81RAlNlN
OOR| !O
S|A||R
Ycu nd at |ast 2g
cf prctln pr kl|c
cf bcdywlght pr
day. 1h |argr gnt
shcu|d gc fcr thls
supr-slzd J.5-|ltr
shakr wlth lts thr
ccnvnlnt pcwdr
ccmpartmnts.
3 corc50.com
1 8RAK 0N l1
|S S|A||R
1h mcthr cf a||
shakrs ccms wlth
a pcp-cut hand|,
|ld-mcuntd 'bu||ts'
fcr asy pl|| stcrag,
a bcx fcr prctln
pcwdr and a funn|
that hc|ds lt a||
tcgthr. And lt's
cn|y s|lght|y sma||r
than a Scud mlssl|.
29 ussnc|cr.com
R0LL Wl1R l1
ORQ||\O
1h humb| abs rc||r ls a
fln tcc| but th 1crq-Klng
cutc|asss lt handl|y, prcvldlng a
brac cf rc||rs that mcv ln any
dlrctlcn, vast|y xpandlng th
rang cf pcsslb| mcvs. Bcnus
bragglng rlghts fcr anycn whc
can dc a cn-armrc||cut.
20 torq|inq.com
| Kl6K A8R1ANA
|||OR|| YOOA |A
1rld ycga7 Ccmp|t|y
mystlfld7 Us tcc. Mrclfu||y,
thls mat prcvlds guld|lns
fcr ycur ft, hands and
cntr |ln, whl| prcvldlng
a ncn-s|lp rubbr surfac
tc as thcs transltlcns.
00 |ijormc.com
l PAN F0R 0L
OR||\ |A\ |||A\
oD OOO|\AR|
On pan flts a||7
Nct qult. Fach cf
thls trlc cf ncn-stlck
cramlc pans has
a bas dslgnd
fcr a dlffrnt
gca|. th flsh pan's
hcnyccmb bas
crats 'pcckts' cf
cl|, th gg pan's f|at
bas dlstrlbuts hat
prfct|y, and th
mat pan (plcturdl
mlnlmlss dlrct
surfac ccntact
fcr vn cccklng.
4555
qrccnpcn.co.u|
MU57-HAV CAk
Fach pcuch hc|ds a
J.2kg wlght sc ycu can
lncras ycur pu||-up
pcwr by sma|| amcunts
81 lN V81
RA|OR \||O||D \|S
Wlghtd vsts ar th bst way tc add rslstanc
tc bcdywlght xrclss. Raptcr maks th
hlghst-qua|lty cptlcns, whlch ls why thy'r
usd by mdlca| prcfsslcna|s and th ml|ltary.
Ct th scft-fl|| vrslcn fcr addd ccmfcrt cr
th cast-lrcn varlty fcr maxlmumwlght.
From99 rcptorvciqntvcsts.com
menstness.ce.ukNOVLMBLl 20J367
l
11 P06K1 6RAN
S|||A AO||
Llk trav||lng |lght7
1h Stuffa has ncugh
ccnca|d pcckts ln lts
|lnlng tc hc|d rcugh|y
5kg cf spar 1-shlrts,
sccks and pants -
whlch a|sc nhancs
lts capabl|ltls as a
bcdywarmr. Ycur
cn|y prcb|ms7 1h
rsu|tlng fat jcks
and susplclcus
custcms cfflcrs.
48 stujjc.co.u|
1| AQuAHAN
OA|||bA| |YDRObA| !.|
Marathcns7 Pffft. Ra| mn dc
u|tramarathcns, and tc tack| cn (w'd
suggst startlng wlth th Rcya| Parks
50Kl ycu'|| nd adquat hydratlcn. Ct
th Cam|Bak and ycu can slp thrcugh a
straw, |avlng ycur hands fr fcr wavlng
at spctatcrs/gsturlng fcr h|p.
40 cmczon.co.u|
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
1| RR 60H8 1R 8uN
OOA| /|RO \O|AD
Havlng pcwr whl|
camplng mans ycu
can spnd |cngr away
frcmclvl|lsatlcn and
cut ln th wl|d. Us thls
u|tra-pcrtab| sc|ar
pan| tc charg up ycur
gadgts (whl| ycu tcp
up cn vltamln 0l.
49 cmczon.co.u|
1| RAN 10uR
b|A\| S|A|
C|lmblng hangbcards prcvld a wldr
array cf flngr-tstlng hc|ds than any
pu||-up bar, but nal|lng thmabcv a
dccr hasn't tradltlcna||y bn spcus-
frlnd|y. Fntr th B|ank S|at, whlch
ycu can put up and tak dcwn ln
sccnds. Ninjc Wcrrior, hr ycu ccm.
83 b|cn|s|ctcc|imbinq.com
1 PAL 10
1R H1AL
|b||| \|\O\
Lg pcwr ls cn|y
ha|f th war -
gttlng fastr ls a|sc
abcut fflclncy.
1h lBlk's snscrs
ldntlfy vry
wastd mcvmnt,
gttlng ycu tc th
frcnt cf th p|ctcn
(cr ccmmutr-
quul wlth
mlnlma| ffcrt.
323
ibi|csports.com
1l 8HlL A6K
bRA|\
|RO||SS|O\A|
bOO
Cccd tccth and
gumha|th has
bn shcwn tc
prctct ycu agalnst
vrythlng frcm
hart dlsas
tc A|zhlmr's.
Mak lt aslr
wlth an |ctrlc
tccthbrush - thls
cn f|csss, sc that
ycu dcn't hav tc.
50 cmczon.co.u|
1 F0uR' 8
1R 6RARH
R||| Q|AD
Suspnslcn tralnlng
ls ncthlng nw, but
th uad cffrs a
twlst. Wlth fcur
straps tc s|ct ycur
|lmbs lntc, lt cpns
up a whc| nw
rang cf xrclss,
lnc|udlng th frank|y
trrlfylng 'skydlvr'.
|f ycu can dc slx rps
cr mcr, ycu'v gct
abs cf st|.
30 qcttrujit.com
..\\.
RlKR8
MU57-HAV CAk
11 PA6K lN 81YL
|| \OR| |AO|
S|RO| ||
1h Ncrth Pac kncws
a|| abcut |ugglng gar
thrcugh th wl|drnss
and ncwlt's turnd
lts attntlcn tc ycur
ccmmut, wlth a supr-
slzd 4J-|ltr backpack
that'|| carry vry blt
cf pcrtab| |ctrcnlcs
ycu cwn cnd a battry
tc charg thmwlth.
55
u|.tncnortnjccc.com
6BNOVLMBLl 20J3menstness.ce.uk
1l 80L KlN8
|\O\8 OROSS||| oo
Wlght|lftlng shcs glv ycu a stab| surfac tc
drlv thrcugh and add kl|cs tc ycur squat, but thy
arn't ccmfcrtab| fcr runnlng ln. Fntr th CrcssLlft
335, whlch ls spclflca||y dslgnd tc dc bcth.
BC inov8.com
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
11 8L0Wu1 8uR
SO|S\|D|
S||R|||
D|||
Ycu wcu|dn't xpct
tc sav tlm by
s|cwlng dcwn th
cccklng prccss, but
that's th bauty
cf scus vld. s|lng
ycur mat cr vg
ln a vacuumbag,
put lt ln th ccckr
and gc abcut ycur
day, ccnfldnt
that lt's cccklng tc
tndr prfctlcn.
249 souscncj.co.u|
11 FLul
YNAHl68
OO\|OO
\A|R bO||
Mcst xprts
rccmmnd drlnklng
at |ast twc |ltrs cf
watr a day, but
BPAs ln scm watr
bctt|s can |ch
lntc ycur H2Oand
rals ycur cstrcgn
|v|s. 1h sc|utlcn7
A sturdy, sty|lsh and
BPA-fr watr
bctt| such as th
Ccntlgc. C|ug away.
3 mcncnomc.com
1 R0LLlN RAR
/ |OA| RO|||R
Musc| kncts can ruln ycur tralnlng, and tradltlcna|
fcamrc||rs - as sn at ycur gym- arn't a|ways
tcugh ncugh tc pcund thmcut. 1h !2X has
flrm-but-f|xlb| bumps dslgnd tc mlmlc a
massag thraplst's thumbs, a||cwlng ycu tc scftn
snsltlv aras ln th ccmfcrt cf ycur cwn hcm.
20 cnc|stoncircct.com
1 RlP l1 00
|A OR||/ |/R|||
1hlck-bar tralnlng ls grat fcr ycur grlp, and tralnlng wlth
thlck-hand|d dumbb||s can a|sc glv ycur knackrd
|bcws swt r|lf. S|ct ths supr-slzd grlps cn ycur
wlghts and bul|d fcrarms vn Pcpy wcu|d nvy.
38 jctqripz.com
1 A8 lN A A
S|/ |AO| bAO
Whn atlng ha|thy,
crganlsatlcn ls ha|f th
batt|. 1hls ls ycur lda|
kltbag wlth spac fcr
lc packs, bars, nuts,
pl||s, 1upprwar and
vrythlng |s ycu
ccu|d pcsslb|y nd tc
lngst cvr 24 hcurs.
85 sixpcc|bcqs.co.u|
..\\.
6RF8
1cp-|cadlng wlght bars and
a stab| bas mak |cadlng
aslr, whl| adjustab| hand|s
a||cwfcr 'rack'-sty| pu||s
1 LlF1 lR
A|\| RA| bAR
1rap bars mak th dad|lft safr
and |t ycu shlft mcr wlght,
p|us ycu can us thmfcr |cadd
carrls cr squat varlatlcns. 1hls
vrslcn frcmA-Unlt ls as sc|ld
and sty|lsh as ycu'|| gt, and
gccd va|u lntc th bargaln.
380 cunit.co.u|
menstness.ce.ukNOVLMBLl 20J369
1| 8lR HlX-A-L01
bR|\||||
b||\DAO|\|
Addlng scm brrls,
panut buttr cr
vn splnach tc ycur
prctln shaks ls a
suprm|y asy way
tc gt xtra nutrltlcn.
Ct a r|lab|, asy-
tc-c|an b|ndr
and th bu|klng
batt| ls a|mcst wcn.
1h B|ndactlv ls
pcrtab| and chcps
nar|y anythlng.
30 cmczon.co.u|
1|
PR88lN
HA11R8
\|b|R
b|RO|R
|R|SS
Maklng ycur
cwn burgrs ls
th asy way tc
nsur thy dcn't
ccntaln prccssd
unp|asantnss, but
shaplng thmcan
b fldd|y. Sc|utlcn7
Ct a burgr prss
- lt'|| a|sc pack
ln mcr mat.
2 bbqs2u.co.u|
MU57-HAV CAk
||\
,
S ||\|SS |SS|\|A| O|AR O||D| O!o
1hcugh lt dcsn't hav a rc||cvr
tcp - |lk, say, a kayak bag wcu|d
- th Barrag ls watrprccf and
can tak up tc J5kg cf gar
1| 6ARRY 0N
O|RO||
OAROO bARRAO|
bAO||AO|
Mad cf ml|ltary-grad
truck tarpau|ln wlth w|dd
sams and rlnfcrcd
straps, thls backpack
frcmmssngr-bag
xprt Chrcm ls prhaps
th tcughst bag ycu'||
vr ntrust ycur |aptcp
and sandwlchs tc.
Cargc nttlng prcvlds
xtra stcrag, and p|an
satb|t-sty| buck|s
hand| th sty|.
From02
cnromcincustrics.com
| Pu1 l1 lN Nu1RAL
ROO|| ||||OR|| bAR
Pushlng wlth a nutra| grlp puts |ss strss
cn ycur shcu|drs, whl| attacklng thmat a
dlffrnt ang| fcr bttr grcwth. 1hls |ts
ycu push cr pu|| frcmha|f a dczn pcsltlcns
- prfct fcr practlslng strcngmn, cr just
th gnt|man ln sarch cf a |argr chst.
24 roquccuropc.cu
1 FL 1R 8PRR
ROO|| DOObO\|
Varlty lsn't just th splc cf |lf, lt's th ky
tc grcwth. By cha||nglng ycur grlp cn th
g|cbs and cy|lndr cf thls pu||-up bar add-
cn, ycu'|| bul|d sturdlr fcrarms as w|| as
glvlng ycur twakd |bcwtndcns a rst
frcmth sam c|d mcvmnt pattrn.
47 roquccuropc.cu
..\\.
6Y6Ll818
MU57-HAV CAk
1 1lH A1 1R AR
|\|||R\|
A Bcsu7 O|d hat. 1c add lnstabl|lty tc ycur
prss-ups, lnvst ln thls rcbust fram, whlch
|ts ycu push wlth a wrlst-savlng nutra|
grlp, as w|| as tack|lng a whc| hcst cf cthr
xrclss. Bcnus. ycu can pass lt cff as a
scu|ptur tc ncn-xrclslng gusts.
0 uni|urvc.co.u|
70NOVLMBLl 20J3menstness.ce.uk
72NOVLMBLl 20J3menstness.ce.uk
menstness.ce.ukNOVLMBLl 20J373
0aa aayoae7 he became tbe 0l0
,
s yoaagest ever cbamp|oa w|tb|a tbree
years oI tara|ag pro, aad be tra|as, I|gbts aad tb|aks ||ke aobody e|se.
Ioa
,
8oaes
,
Ioaes sbares b|s aacoaveat|oaa| b|aepr|at Ior saccess w|tb Hl
Ioe| 8oape
0N0N5
74NOVLMBLl 20J3menstness.ce.uk
|
'v startd swlmmlng a |ct,' !cn
!cns t||s MF, r|axd and fu|| cf
sml|s ln th flna| wks bfcr hls
nxt hug flght, a carr-dflnlng
tlt| dfnc agalnst hls blggst
cppcnnt yt. '| dc an xrcls ca||d
dlv and swlms, whn ycu dlv lntc th
pcc|, swlmacrcss, pu|| ycurs|f cut and
thn dlv rlght back ln. Pu||lng ycurs|f
cut cf th pcc| ls th wcrkcut. |t bccms
a qustlcn cf wcrklng cut whn ycu'r
gclng tc brath. | dcn't njcy lt. | f| |lk |
flght agalnst th watr. But my swlmccach
has a grat phl|cscphy - sh says lf ycu
can ccmpcs ycurs|f ln th watr, whr
ycu'r strugg|lng fcr alr, ycu shcu|d b ab|
tc ccmpcs ycurs|f cn |and at any tlm.'
Nct many MMA flghtrs - cr ath|ts
frcmany spcrt - traln, cr thlnk, thls way.
But thn nct many ath|ts hav sn
as much succss ln as shcrt a tlm as
!cns. Aftr arnlng a NwYcrk stat
champlcnshlp ln wrst|lng durlng hls hlgh
schcc| yars, h brlf|y studld crlmlna|
justlc at cc||g bfcr drcpplng cut tc
ccncntrat cn MMA, hcplng h'd b ab|
tc us hls arnlngs tc suppcrt hls faml|y.
Pcr mcst pcp|, thls wcu|d hav
bn a trrlb| dclslcn. at th rglcna|
|v|, bar|y any flghtrs can suppcrt
thms|vs cn thlr flght purss a|cn and
lt can tak yars tc attract th attntlcn
cf a blg-paylng prcmctlcn |lk th UPC.
But fcr !cns, th gamb| pald cff. Aftr
tarlng thrcugh hls flrst slx cppcnnts ln
just thr mcnths, h gct th ca|| frcm
th UPC tc flght vtran grapp|r Andr
Cusmac as a |at-nctlc rp|acmnt.
H dlsmant|d Cusmac lmprsslv|y
ncugh tc gt a shct agalnst ha||-cf-fam
flghtr Stphan Bcnnar. And thn h put
cn a shcw, ragdc||lng Bcnnar arcund th
mat wlth WWF-sty| sup|xs and judc
thrcws n rcut tc a |cpsldd dclslcn. 1h
hlgh|lght7 A splnnlng back |bcwd|lvrd
cff a takdcwn attmpt, whlch drcppd
Bcnnar. |t was th klnd cf shct that can
mak a carr - a nvr-sn-bfcr
lnvntlcn that vn had UPC matchmakr
!c Sl|va, whc's sn thcusands cf
flghts, |aplng tc hls ft and y||lng.
kN00k00I A8I|8I
1hn th flnlshs startd tc ccm. Wcrklng
wlth rvrd ccach Crg !ackscn, hlms|f
an ancma|y whc rads physlcs bccks and
Sun 1zu ln hls spar tlm, !cns bgan
tc flnd a sty| that sultd hlm. Pccuslng
cn Crcc-Rcman wrst|lng prcwss and
|lmb |ngth - h cfflcla||y has th |cngst
rach ln th UPC - !cns smashd hls way
tc th numbr-cn ccntndr s|ct wlth
a mlxtur cf hlgh-amp|ltud thrcws and
scm cf th mcst vlclcus |bcws vr sn
ln MMA. At th sam tlm, h rcundd cut
hls grapp|lng wlth a vlclcus submlsslcn
gam, |arnlng tc mp|cy hls cutslzd
arms ln frcnt chcks and gul||ctlns.
!cns tcck ancthr |ast-mlnut flght
agalnst |lght havywlght champ Maurlclc
'Shcgun' Rua and put a|| ths thlngs
tcgthr tc tak th tlt| ln dvastatlng
fashlcn, drcpplng Rua wlth bcdy shcts
and fcrclng hlmtc qult. H was th champ
aftr just svn flghts ln th UPC and |ss
than thr yars ln MMA. 'Prfcrmanc-
wls | thlnk batlng Shcgun was tcugh tc
bat,' says !cns. '|t was c|cs tc a f|aw|ss
prfcrmanc. |'mra||y prcud cf that cn.'
1h flna| plc cf th puzz| fcr !cns7
Strlklng. H's wcrklng cn that. '|'mb|ssd
that thls ycung man |lstns - h has gcn
frcmblng mcst|y a wrst|r tc bccmlng
a grat strlkr ln th dlvlslcn,' says !cns's
strlklng ccach Mlk Wlnk|jchn, ancthr
flgur rgardd as a gnlus ln MMA. 'H's
a|mcst thr. H's a|mcst at that p|ac
whr h's gclng tc start gttlng thcs
cn-punch and cn-klck kncckcuts. !ust
walt - ycu havn't sn anythlng yt.'
!cns has a|rady wcrkd cut hcwtc us
hls rach advantag, cut-pclntlng fcrmr
champlcn Rashad Fvans wlth |bcws
d|lvrd frcma|mcst cutsld th sma||r
man's punchlng rang, and punlshlng
ulntcn 'Rampag' !ackscn wlth a srls cf
cb|lqu klcks tc th kn. Mcr rcnt|y h
has kn-wa|kd acrcss th rlng ln flghts
(caplta|lslng cn th MMA ru| that fcrblds
klcks tc a 'dcwnd' cppcnntl, thrcwn f|ylng
cran klcks and vn pu||d guard - a||
unccnvntlcna|. And thr's mcr tc ccm.
'1hr ar a |ct cf tchnlqus |'v tralnd
fcr that | havn't bn ab| tc pu|| cff yt,'
says !cns. '|n tlm, thy'|| b shcwn.'
NXI 8|0 Ib|N0
Nxt up fcr !cns ls A|xandr Custafsscn,
th Swd a|rady tcutd as Furcp's bst
vr prcspct ln MMA. !cns's apprcach
'l8|| k| k|0l 0| l||8K|0| | 8kf|
lk|K|0|0l8kl | 8kf|K'l B||KkB|| l0
||| 0|| Y|l. |Kl|M|. l8|Y'|| B| 80WK'
The crewds gather te watch
Ienes beat Rashad vans
Ienes has learnt te use h|s
leng reach te great effect
menstness.ce.ukNOVLMBLl 20J375
B| ||K| B0K|
|n||ece |e .e|||o| n|nde
end ee |e |ene| |n |e
o|ce e .e|| e |e dceon
I ||kYl0Y0l|Kl8
Fvrythlng abcut !cns's unlqu
flghtlng sty| p|ays tc hls strngths
- hls chcks, hls strlklng and hls
cc||ctlcn cf uncrthcdcx uppr-bcdy
thrcws. Pccus cn th thlngs ycu
dc w|| and thy'|| tak ycu far.
2.Bl 00K'l K||||l
Y0W|kKK||
Aftr a narrcwscap agalnst
undrdcg Vltcr B|fcrt - !cns
gct cvr-aggrsslv wlth hls
grcund and pcund, and had hls
|bcwdamagd wlth an armbar
- th champ wnt back tc baslcs,
dcnnlng a whlt b|t fcr hls flrst
cfflcla| c|ass ln a jlu-jltsu gi. Nvr
b afrald tc start wlth th baslcs.
3 |MBk|| k0f||lY
|t glvs ycu a chanc tc shcwwhat
ycu'r mad cf. Agalnst Cha|
Scnnn, !cns batt|d thrcugh a bad|y
brckn and tcrn tc tc fcrc a flrst-
rcund stcp bfcr th paln bcam
unbarab|. '| thlnk that shcwd
pcp| | hav a |ct cf lnnr strngth.
Advrslty ls vry ccc| fcr ycur |gacy.'
4||||l |f|Y0K|
Whthr h flghts a tcp ccntndr cr
a |at rp|acmnt, !cns apprcachs
vry flght wlth th sam lntnslty.
'A|ways rspct whc's ln frcnt cf
ycu,' h says. 'Ycu nd tc rspct
vry man, bcaus ycu nvr
kncwwhc's gclng tc dc ycu ln.'
5K|f|l0|||kK|K
1hls lsn't just a |sscn ln martla|
arts. !cns has batt|d thrcugh ar|y
accusatlcns cf arrcganc tc shcw
fans mcr cf hlms|f - and bccm
wl|d|y pcpu|ar ln th prccss. '|'m
mcr ccmfcrtab| ln my cwn skln,'
h says. 'Ycu |arn hcwtc wcrk
wlth pcp| and da| wlth pcp|
and b graclcus. Ycu nvr stcp.'
0N0N5
76NOVLMBLl 20J3menstness.ce.uk
bcrdrs cn th sclntlflc. '| watch hls
flghts a|| th tlm,' h says. '1h way h
hc|ds hls hands, th way h stps, hls
vu|nrabl|ltls, hls gc-tc cffnslv mcvs.
|t was lntrstlng tc s hlmbrak ln th
Phl| 0avls flght lCustafsscn's cn|y |css tc
datJ. Whn flghtrs ar ln wars, that's
whn thy thrcwcut thlr bst matrla|.'
!cns wl|| us hls flght camp tc gt back
ln shap. Whras scm flghtrs traln tc th
|lmlt a|| yar rcund, !cns brlngs hls unlqu
apprcach tc prlcdlsatlcn by gttlng fat.
'|n th cff-sascn | b|lv ln |ttlng mys|f
gc,' says !cns. 'Wlth nd|ss wcrkcuts ycu
can flnd ycu'r nct gttlng bttr bcaus
ycu'r nct as passlcnat - ycu'r dclng tcc
much cf th sam thlng. Sc | mak my bcdy
mlss blng flt. |n my cff-sascn | at what
th avrag !c wcu|d at. |'|| hav a Bud,
|'|| hav a plzza, | gt away frcmlt and gc
back tc blng a ncrma| prscn. 1hn whn
lt's tlm tc klck lt up, | klck lt up majcr|y.'
8AVA0 w08k00I
1ru tc fcrm, !cns's wcrkcuts ar savag
stuff - apart frcmth abcvmntlcnd
dlv and swlms, h puts ln scm pcc| tlm
gclng ncwhr. '| warmup wlth scm
B00s, thn my ccach wl|| put a cab| arcund
m and hc|d lt, sc |'mswlmmlng wlthcut
gclng anywhr, thn |t gc.' !cns taks
cn a slml|ar wcrkcut cn |and, gclng aftr
a tack| dummy whl| tam-mats hc|d
hlmback. '|'ma|ways braklng rccrds
ln th gym,' says !cns. '| thlnk lt has tc
dc wlth m gttlng c|dr, mcr matur
and mnta||y strcng. |t's prtty ccc|.'
|t's what maks hlmxp|cslv and
unprdlctab| dsplt hls hlght, a||cwlng
hlmtc gt undrnath mcr ccmpact
|lght havywlghts wlth xp|cslv
takdcwns. !cns has an cdd bul|d fcr a |lght
havywlght - h's th ta||st man cn th
205|b (93kgl rcstr at 6ft 4ln (J.93ml, but
wlth th ca|vs cf a fathrwlght. |t has
|d tc spcu|atlcn that h ccu|d flght and
wln at havywlght, currnt|y dcmlnatd
by pcwrfu| strlkrs. !cns ls up fcr th
cha||ng. 'Blng havywlght ls scmthlng
| want tc dc sccn,' h says. '|'|| dc scm
flghts fcr th fans, thn mayb drcp dcwn
tc |lght havywlght tc dfnd th tlt|.'
But h's ln nc hurry tc mak th jump
prmannt. '|f | bat Custafsscn | want
tc stay arcund fcr a whl|,' h says. '|'m
gttlng mcr matur, | hav gccd pcp|
ln my carr and ln my |lf, pcp| whc
can h|p m cut th wlght, stay ln bttr
shap ln my cff-sascn and sc cn.'
!cns ls a|rady blng ta|kd abcut as cn
cf th bst flghtrs ln th wcr|d - cr vr. Hls
cas has bn h|pd by th rcnt tcpp|lng
cf cn-tlm grat Andrscn Sl|va by Chrls
Wldman, but !cns taks nc p|asur ln
that. 'Ycu can't dlsrgard vrythlng lSl|vaJ
has dcn, a|| th magnlflcnt mcmnts h
has cratd,' h says. 'H's stl|| scmcn
whc shcu|d b rspctd as a martla| artlst.'
'Martla| artlst' ls a phras that ccms
up a |ct whn ycu ta|k tc !cns. |t's hcw
h ss hlms|f and wants tc b sn by
cthrs - scmthlng mcr than just a flghtr.
|t may b why h chasd dcwn and tack|d
a muggr cn th sam day as hls tlt| flght
agalnst Rua, cr why Cha| Scnnn - whc
dcsn't hav a gccd wcrd fcr many cthr
flghtrs ln th spcrt - prcc|almd hls
rspct fcr hlmwks bfcr thlr flght.
Ib 08AI8I
|t's scmthlng !cns b|lvs ln and wants
tc pursu cutsld th Octagcn. '|'d |lk tc b
kncwn as cn cf th gratst martla| artlsts,
cn cf th gratst flghtrs cf a|| tlm,' h
says. '| want tc mak a pcsltlv lmpact, |
want tc mctlvat pcp| tc b th bst thy
can b. |'mthls ycung kld frcmth lnnr clty
blng th bst ln th wcr|d at scmthlng.
|t wasn't asy fcr m, but lf | can dc lt
anycn can. |'d |lk that tc b my |gacy.'
And what abcut th cthr grat, th
flghtr a|| flghtrs asplr tc b |lk7 Sur,
says !cns, h'd |cv tc hav fcught
Muhammad A|l - but nct fcr th rascns ycu
mlght xpct. '| wcu|d |cv tc hav fcught A|l
ln hls prlm,' h grlns. 'H dldn't kncwany
takdcwn dfnc cr jlu jltsu mcvs, and
tc tak dcwn th gratst cf a|| tlm wcu|d
b swt.' Unccnvntlcna|, as w sald. But
what lf h stccd up wlth th gratst7 !cns
sml|s agaln. 'H'd kncck m cut. Pcr sur.'
The UFC returns te the Uken 5aturday
26th 0cteber at the Phenes4u Arena |n
Manchester. Fer mere v|s|t ufc.cem
'|'Ml8| Y0KK|0|0Ml8| |KK|||lY
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0N0N5
lt teek Ienes [ust seven f|ghts
|n the UFC te be crewned cham
Ienes threwthe l|ttle-
seen axe k|ck aga|nst
V|ter elfert at UFC 152

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Tevar demenstrates the
'k||ng'-style ull-u that's
a hallmark ef CressF|t

3PLL0

|nce the|r creat|on |n

2007, the Crossl|t
Cames have evo|ved
troman anyonecan
enter treetora|| |nto one ot the
most pun|sh|ng compet|t|ons
on Larth h|s year, J33,000
peop|e competed |n the Open
t|ve wor|outs |n t|ve wee|s,
des|gned to narrowthe t|e|d
down tor the leg|ona| qua||t|ers
and the Cames themse|ves
Wh||e the men's event has
been dom|nated tor three years
by US uberath|ete l|ch lron|ng,
|n 20J3 the women's compet|t|on
saw|ts t|rst Br|t|sh champ|on
|n t|ret|ghter SamBr|ggs, who
had to see ott st|tt compet|t|on
tromthe other three women
teatured over the to||ow|ng
pages lere, they exp|a|n how
to g|ve your tra|n|ng that a||
|mportant woman's touch
'5quats and D|ymp|c ||fts have
the best carry-cver effect tc
speed and exp|cs|veness,' says
7cvar. '| a|sc dc mu|t|-d|rect|cna|
spr|nts, bcx [umps and |cng
[umps.' |cr even better resu|ts,
ccmb|ne bcth: dc a heavy set
cf f|ve squats fc||cwed by f|ve
bcx [umps tc get thcse fast-
tw|tch musc|e f|bres f|r|ng.
'| make sure | get a m|n|mum
cf e|ght tc ten hcurs' s|eep
a n|ght. 7hat may scund ||ke
a |ct, but s|eep |s prcbab|y
the mcst underrated factcr
|n reccvery. | take a prcte|n
shake befcre bed tc max|m|se
reccvery and use magnes|um
supp|ements tc make sure |'m
gett|ng gccd-qua||ty s|eep.'
'| dcn't measure hcwmuch
fccd | eat cr fccus cn my
bcdywe|ght, but | dc avc|d
fccds that make me bu|ky cr
s|ugg|sh. My nutr|t|cn ccns|sts
cf |cts cf |ean meat, f|sh, eggs,
vegetab|es, essent|a| fats
frcmavccadces and ccccnut
c||, nuts and fru|t. 7he bcttcm
||ne |s, | eat rea| fccd.'
Many top Crossl|t compet|tors pract|ca||y ||ve |n
the gym, m|x|ng the|r tra|n|ng w|th a career as a
coach ln contrast, Stac|e ovar tra|ns, heads to
her corporate n|netot|ve job, tra|ns some more,
then s|eeps 'tor about n|ne hours' As we|| as be|ng
one ot the strongest and tastest ath|etes |n the
compet|t|on, she's one ot the most tenac|ous,
putt|ng |n a hardtought secondp|ace t|n|sh |n
the u|tracompet|t|ve US North Centra| leg|ona|
desp|te a ||nger|ng shou|der |njury 'he stronger l
become, the qu|c|er l get,' says ovar 'But stay|ng
|ean and c|ose to my |dea| bodywe|ght he|ps'
''' '|/\ '/ '|/' ''||' '''
W0MN0F Ck055Fl7
menstness.ce.ukNOVLMBLl 20J379
\o|d Ioe| 8nae
||\dH||d||||RdSS|||~H|S|dH|||\||~|||||S|/
|~\d||||R|S|SdH|d|/H||~|S. ||R|~R||||RS||R|S

r|ggs ut 90kg
everhead dur|ng the
clean and [erk ladder.
. and wen twe events eutr|ght,
|nclud|ng a 21kmrew
'| per|cd|se wcrkcuts
depend|ng cn when
the Cames are,' says
Br|ggs. 'Ncw|'m
bu||d|ng strength fcr
2014, wh|ch means
heavy wcrkcuts,
keep|ng metccns tc
||ght we|ghts cr
bcdywe|ght.' 5quat
and bench heavy
cnce a week, w|th a
shcrt bcdywe|ght
wcrkcut fcr pudd|ng.
'My tcp wcrkcuts
m|x an D|ymp|c ||ft
w|th a gymnast|c
mcve,' says Br|ggs.
'7hat's three sets cf
50 a|r squats, seven
musc|e-ups and ten
pcwer c|eans w|th
60kg.' |f that's tcc
much, |cwer the
we|ght cr dc pu||-
ups and d|ps nct
musc|e-ups - dcn't
sacr|f|ce techn|que.
'| wcrk tc |mprcve
my techn|que sc
|'mmcre eff|c|ent,'
says Br|ggs. 'Bad
techn|que nct cn|y
|ncreases r|sk cf
|n[ury but t|res ycu
faster.' 7he Ccach's
ye app (ccachseye.
ccm} a||cws ycu
tc ana|yse ycur
||ft|ng |nstant|y
and shave seccnds
cff ycur t|mes.
One ot the most cons|stent
ath|etes |n Crossl|t never
dropp|ng be|owsecond dur|ng
the 20J3 Cames SamBr|ggs
|s the und|sputed queen ot
the metcon, or metabo||c
cond|t|on|ng c|rcu|t h|s v|c|ous
wor|out |s a Crossl|t stap|e,
comb|n|ng two or three tu||body
moves |n one scorch|ng wor|out
'he a|mot metcon |s
to deve|op your metabo||c
pathways, ma||ng your body
more ett|c|ent at us|ng d|tterent
energy sources,' says Br|ggs
'hat means l vary the |ength
ot my wor|outs, somet|mes
do|ng very short spr|ntsty|e
wor|outs, other t|mes go|ng
tor |onger durat|ons'
''| ''' '/''''' '''|''| ''\|' '| '/'
NLT00N

uebecborn Cam|||e leb|anc

Baz|net pertorms better at the
Crossl|t Cames every year
on|y SamBr|ggs stood between
her and the top ot the Open
ran||ngs |n 20J3, and she's
been the top Canad|an ath|ete
tor each ot the tour years she
has competed |n the Cames
ler secret weapon
Cymnast|cs Atter a prom|s|ng
career |n the sport was
dera||ed by a h|p t|exor |njury
susta|ned when she was a
teenager, she tr|ed everyth|ng
tromrugby to ha|tmarathons
betore sett||ng on the sport
ot t|tness, but |ept the body
contro| and ba|ance that's the
ha||mar| ot an expert tumb|er
'Cymnast|cs deve|ops ag|||ty,
ba|ance and accuracy a|ong
w|th the ab|||ty to m|n|m|se
t|me trans|t|on tromone
movement pattern to another,'
says leb|ancBaz|net 'lav|ng
more ||nesthet|c awareness
|s det|n|te|y go|ng to he|p you
|n the gym, |n sport and |n ||te
You're go|ng to be more aware
ot the way you move and the
musc|es you're us|ng to do so'
'7he hc||cwrcck
and the 5uperman
hc|d teach ycu tc
ma|nta|n pcs|t|cns
ycu need fcr a range
cf mcves,' says
Leb|anc-Baz|net. |cr
the hc||cwrcck, ||e
cn the f|ccr w|th
ycur arms and |egs
extended cff the
grcund, then rcck
a|cng the |ength cf
ycur bcdy. |cr the
5uperman, dc the
same face dcwn.
7he musc|e-up - a
pu||-up |ntc a d|p cn
r|ngs - |s a Crcss||t
stap|e. Leb|anc-
Baz|net adv|ses
master|ng the str|ct
vers|cn. 'Dc r|ng
suppcrts - hc|d|ng
abcve the r|ngs w|th
stra|ght arms - and
deep d|ps tc bu||d
strength. Add
thumb|ess pu||-ups,
then pract|se the
trans|t|cn w|th ycur
feet cn the f|ccr.'
Dc handstands the
gymnast way. 'Cet
|ntc a handstand sc
ycu're fac|ng the
wa|| w|th ycur tces
tcuch|ng |t. Press
up tc act|vate ycur
shcu|ders. Next,
|cwer ycurse|f sc
ycur head's cn the
grcund, fcrm|ng a
tr|ang|e w|th ycur
arms.' Dnce ycu can
hc|d bcth pcs|t|cns,
ycu're ready fcr
handstand push-ups.
'/'|' '| |/'''' /| / '/'' /'' '''''|'''
Cam|lle Leblanc-az|net's
suer|er bedy centrel hels
w|th we|ghted meves
0NNA3T|03
W0MN0F Ck055Fl7
menstness.ce.ukNOVLMBLl 20J3B1
S
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Chr|sty lh||||ps adm|ts she 'cou|dn't even

do one pu||up' when she t|rst tr|ed Crossl|t
|n 2007 Now, though, she rout|ne|y
|noc|s out 40 |n a s|ng|e set and put |n
|mpress|ve pertormances |n the 20J3
Cames' row|ng ha|tmarathon and 'burden
run' events to t|n|sh seventh overa||
'l ran crosscountry |n h|gh schoo| and
was more ot a card|o ath|ete betore l
started Crossl|t,' she says 'My adv|ce to a
card|o ath|ete who wants to start strength
tra|n|ng |s to jo|n a Crossl|t gym hat w|||
get you squatt|ng, ||tt|ng, push|ng and
pu|||ng, a|| essent|a| qua||t|es |n an ath|ete'
'Lcng, s|cwd|stance
tra|n|ng w||| make ycu scft
and |ncrease ycur ccrt|sc|
|eve|s,' says Ph||||ps. 'Dc
|nterva|s |nstead. | dc ten
rcunds cf a 250mrcw,
rest|ng fcr cne m|nute
between rcunds. Dr run
800m, 400m, 200m, then
ancther 400mand 800m,
w|th |cng rests between
each, and try tc |mprcve my
tcta| t|me. | dcn't cften run
fcr |cnger than 30 m|nutes.'
'7echn|que |s v|ta| |n |cnger
events,' says Ph||||ps. '|f
ycu mcve pccr|y fcr an
extended amcunt cf t|me,
ycu're at r|sk cf |n[ury. |'d
reccmmend |earn|ng the
Pcse techn|que fcr runn|ng
- fa|||ng" fcrwards |ntc
every step - and seek|ng
cut a rcw|ng cr sw|mm|ng
ccach. 7hen |t's [ust abcut
the menta| endurance tc
get ycu cver the ||ne.'
mensf|tness.ce.uk/cressf|t
'Putt|ng cn musc|e dcesn't
have tc s|cwycu dcwn,'
says Ph||||ps. '|n fact |t w|||
|mprcve ycur endurance,
because |f ycu're f|tter
cvera|| |t |sn't [ust ycur |egs
bear|ng the |cad. 7ry a s|ed
drag. | put 40kg, arcund
70%cf my bcdywe|ght,
cn a s|ed |ava||ab|e
frcmrcguef|tness.ccmJ
and dc a m||e. My best
t|me's 18m|n 55sec |f
ycu want tc race me!'
'/ '' ' ''' '| '''''|' '''| / '''|
0AR0|0
The 'legless' ree cl|mb -
teugh fer mest, easy fer Ph|ll|s
B2NOVLMBLl 20J3menstness.ce.uk
F0EL 0P
MF Pk0M07l0N
0 8EEF 1ERKY
!ACk L|Nk'5 |s the wor|d's best-se|||ng
beef jerky brand. 1he prote|n-packed jerky
comes |n four tasty f|avours: Dr|g|na|,
1er|yak|, Peppered and 5weet &Hot and |s
ava||ab|e |n 25g and 75g resea|ab|e packs.
RRP frem1.99. Ava|lable |n
selected Tesce, Merr|sens and
cenven|ence steres. [ackl|nks.ce.uk
0 5CI-MXPRD2CD FLAP1ACK
1hese nutr|t|ona||y r|ch f|apjacks are
packed w|th 2Jg prote|n, Jg BCAAs and Jg
LPAs to support musc|e growth. 1here are
f|ve de||c|ous f|avours, wh|ch you can f|nd
|n reta||ers nat|onw|de as we|| as on||ne.
sc|-mx.ce.uk
O TDTAL CREEKYDCH0RT
1D1AL has tw|ce as much prote|n as
regu|ar yoghurts, and the fat-free var|ety
boasts J0.3g per J00g yoghurt.
Ava||ab|e |n three var|et|es, but a|| w|th just
two |ngred|ents, 1D1AL |s J00natura|
and except|ona||y th|ck and creamy. |t's an
|dea| snack, breakfast or dessert.
tetalgreekyeghurt.cem
0 PRDTEIN8ITE5
Want a hea|thy, natura| snack w|th a
mass|ve 20g of prote|n7 Prote|n B|tes
come |n two great savoury f|avours and
they're |ow|n fat and carbohydrates, w|th
|ess than J42 ca|or|es per bag.
RRP 1.75. Ava|lable frem
www.musclefeed.cemer v|s|t
www.rete|nthru|nnevat|en.cem
0 THE PRDTEINWDRK5"
TPW"PRDTEINCDDKIE5
Prem|umsoft-baked cook|es from
1HL PRD1L|NWDRk5w|th up to 50
prote|n content and |ow-C| carbs to he|p
keep you fu||er for |onger. Ava||ab|e |n
J00natura| f|avours, Choc Carame|
Chunk or Wh|te Choc Macadam|a.
0nly 17.99 fer 12 at
www.therete|nwerks.cem
sc| mx.ce.uk
0
0
O
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Pcwr ycur musc|-bul|dlng wcrkcuts wlth
ths prctln-rlch snacks that wl|| h|p ycu
pack cn slz and bul|d th bcdy ycu want
0 MDRNFLAKE CDL0
DAT8RANCRANDLA
N0T5 &5EE05
Mornf|ake's new
grano|a |s b|ended w|th
honey and app|e ju|ce
rather than sugar, so |ts
de||c|ous oat c|usters are
|ower |n sugar than most
other grano|as and he|p
|ower b|ood cho|estero|.
Ava|lable at 5a|nsbury's,
Wa|trese, Tesce and
0cade at areund 2.79.
mernflake.cem
O THE PRDTEIN
WDRK5
PEAN0T 80TTER
1h|s great tast|ng h|gh-
prote|n snack |s made
fromJ00natura|
roasted peanuts. W|th
no added sugar or sa|t,
|t |s natura||y h|gh |n
heart hea|thy mono- and
po|yunsaturated fats.
0nly 6.49 fer 1kg
fremTH PR0TlN
W0Rk5.
therete|nwerks.cem
0 ZICDCDCDN0T
WATER
Z|CDCoconut Water |s
|ow-ca|or|e and g|uten-
free and prov|des
e|ectro|ytes |nc|ud|ng
magnes|umand
potass|um. NowZ|CD
has added a newf|avour
to Dr|g|na| and Mango:
Z|CDChoco|ate, w|th
a|| the hea|th benef|ts
and a de||c|ous natura|
choco|ate f|avour.
uk.z|ce.cem
0 80LKPDW0ER5"
LI0I0ECC WHITE5
Huge 6kg pack
conta|n|ng J96 egg
wh|tes. A pure prote|n
source w|th no mess or
fuss - just use stra|ght
fromthe bott|e, rawor
cooked. Ava||ab|e |n Barn
Parmed or Pree Range.
Unbeatab|e va|ue.
0nly 23.99 (4/kg).
xclus|vely ava|lable
at www.bulkewders.
ce.uk
0 M05CLE FDD0
PRDTEIN8REA0
Presh|y baked |n Br|ta|n
us|ng who|emea|
f|our, Musc|e Pood's
Prote|n Bread prov|des
a whopp|ng 30.4g of
prote|n per serv|ng two
s||cesI and tastes ||ke
proper, fresh|y made
bread. Comb|ne w|th
Prote|n Cr|sps for a 50g
Prote|n Cr|sp sandw|ch.
xclus|vely ava|lable at
www.musclefeed.cem
EAT LIKE AWINNER
0
0
O
0
0
0
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0 WHEYHEY PRDTEIN
ICE CREAM
P|na||y, a sweet treat you
don't have to fee| gu||ty
about| Wheyhey |s made
fromthe h|ghest-qua||ty
whey prote|n |so|ate,
w|th 22g |n each J50m|
tub. |t's |ow|n fat and
sugar-free, w|th just J65
ca|or|es per tub.
2.50 er 150ml frem
reta|lers |nclud|ng
0cade, Helland &
arrett and Whele Feeds
O M05CLE FDD0
HICH-PRDTEIN
REA0Y MEAL5
J00natura| ready
mea|s used by Creat
Br|ta|n's D|ymp|ans.
1hey have no added
sugars and up to 56g
prote|n per mea|. 1here
are four f|avours: 1ha|
Ch|cken, |nd|an Beef,
Mex|can Beef and
Moroccan Ch|cken.
Frem[ust 3 at
www.musclefeed.cem
0 M05CLE FDD0LEAN
MEAT5 0ELIVERE0
TDYD0R 0DDR
Award-w|nn|ng meats at
|owpr|ces. 5kg prem|um
ch|cken Breasts for just
E25 - a E20 sav|ng on
supermarket pr|ces. |r|sh
grass-fed s|r|o|n steaks
and R5PCA Preedom
Pood approved 9-J0oz
vea| 1-bone steaks.
0e||vered ch|||ed on a
day you choose.
www.musclefeed.cem
O THE PRDTEIN
WDRK5PRDTEIN
PANCAKE MIX
W|th over 30g of prote|n
per serv|ng, the |atest
|nnovat|on from1HL
PRD1L|NWDRk5
|nc|udes a prote|n tr|-
b|end, pure f|ne oats
and med|um-cha|n
tr|g|ycer|des. |dea| for
breakfast or as a snack.
Fremenly 8.99
fer 9 serv|ngs at
therete|nwerks.cem.
O N0RI5HMENT
ACTIVE
A new, |ow-fat, v|tam|n-
and m|nera|-enr|ched
sports recovery m||k
dr|nk. Conta|n|ng 35g
of prote|n, |t |s spec|a||y
formu|ated to he|p you
get back your spark
after exerc|se. Now
ava||ab|e |n 5a|nsbury's
on the soft dr|nks a|s|e.
nur|shmentact|ve.ce.uk.
MF Pk0M07l0N
O
O
O
Nutrltlcn ls absc|ut|y ky tc ycur fltnss - atlng th rlght fccd nab|s
ycu tc hlt ycur wcrkcut targts and prcgrss tcwards ycur gca|s. Hr
ar scm cf th mcst ffctlv fltnss-bccstlng fccds aval|ab|
Words Cel|n Centry
l||ustrat|on Alex Fuentes@lllustrat|en
Mutated bird flu7 0irty bembs7
Alien invasien7 Ferget them-
the biggest threats surreund yeu
every day. 7he fightback starts here
W
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lttlng at cur dsks ls
murdr cn cur pcstur.
Whn w'r nct
crunchlng numbrs,
w'r rsarchlng cur al|mnt -
36B,000 pcp| Cccg| 'back
paln' vry mcnth. Acccrdlng
tc rsarch by rgcncmlc
gurus P||cws, bad|y st-up
wcrkstatlcns |d tc cn ln flv
cfflc wcrkrs mlsslng a|mcst
thr wks cf wcrk |ast yar.
Nar|y ha|f suffrd frcm
backach. ||| ha|th causd by
th wcrkp|ac was a|sc fcund tc
b harmlng cur prscna| |lvs.
J6sawthlr r|atlcnshlps
tak a turn fcr th wcrs and
cn ln tn hav had tc glv
up p|aylng spcrt as a rsu|t.
1h flndlngs cf sclntlst
F|ln Fkb|cmBak, pub|lshd ln
th British !ourncl C] Sports
Mcdicinc, |lnkd muscu|ar
lnactlvlty and |cwnrgy
xpndltur tc lncrasd ha|th
rlsks. 'Rsarch has shcwn that
slttlng fcr many hcurs durlng
th day ls slgnlflcant|y |lnkd tc
many dlffrnt ha|th prcb|ms,'
Fkb|cmBak says, 'lnc|udlng
dlabts, cardlcvascu|ar
dlsas and scm cancr
fcrms, as w|| as mcrta|lty.'
Fkb|cmBak a|sc ncts
that scm studls lndlcat
'abdcmlna| cbslty - a
pctntla| ccnsqunc cf
sdntary bhavlcur - may
r|as substancs that hav
a ngatlv lmpact cn th
braln'. |n shcrt, ycur mnta|
ha|th ccu|d b at stak.
Ujj|c o|t!|o.
TAKE A5TAN0
Wcnt tc cvciu beccming the
cjjice hunchbcck? Heeu
kbcmBck's cuvice. Try tc
minimise the cmcunt cj sitting
by, jcr excmpe, substituting
15 minutes' sitting every hcur
with stcnuing cr wcking,'
she scys. lj ycur uecuine is
pressing cnu ycu ccn't spcre
the time, she beieves even
cne minute cj stcnuing cr
wcking ccn hep tc prevent
ycur hecth jcing intc c sump.
lt mcy scunu imprccticc tc
be wcking crcunu the cjjice jcr
25%cj every hcur, but it ccuu
imprcve ycur ccreer prcspects
cs we cs ycur pcsture. Dr
1enny Leeser, Bupc's cinicc
uirectcr cj cccupcticnc hecth,
enccurcges ccmmuniccting
jcce-tc-jcce instecu cj
emciing scmecne ccrcss the
cjjice. Cet up cnu tck tc ycur
ccecgues,' she scys. As we
cs the physiccgicc bccst
jrcmwcking crcunu, ycu get
the psychccgicc benejit cj
humcn interccticn - cnu it wi
hep ycur recticnships.' Hey,
it wcrkeu cn 7he West W|ng.
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7he biggest threat te yeur health7 Yeu're
entrusting yeur buttecks te it every day.
Here's hewte end the tyranny ef the chair
menstness.ce.ukNOVLMBLl 20J3B7
0FFlC HAL7H
lck bul|dlng syndrcm
(SBSl ls a phncmncn
that typlca||y cccurs
ln |arg, cpn-p|an
cfflcs wlth autcmatd hatlng
and alr ccndltlcnlng. 1hcs
aff|lctd wlth SBS ccmp|aln
cf symptcms that can b as
s|lght as fatlgu and |ack cf
ccncntratlcn cr as dbl|ltatlng
as mlgralns, ltchy skln rashs
and shcrtnss cf brath. 1h
Ha|th &Safty Fxcutlv
stlmats 55cf th Brltlsh
wcrkfcrc suffr frcmSBS.
1rappd chmlca|s, bactrla
and dust facl|ltat th lnvaslcn
cf ccntaglcus vlruss smugg|d
ln by cc||agus f|lng undr
th wathr. Our stlff uppr |lp
maks mattrs wcrs. slnc th
rcsslcn, w ncwtak fwr
slck days than vr bfcr, wlth
rsarch by th Canada Llf
Crcup flndlng that 93cf pcp|
ln th UK wcu|d ccm tc wcrk
wlth a cc|d rathr than stay at
hcm. A study |d by Prcfsscr
Char|s P Crba rva|d that
mcst cc|d and f|u grms ar
sprad ln th staff rccmand
ccmmuna| atlng spacs.
Ujj|c o|t!|o.
8E 0NTRE
L00K00T
lccwing bcsic hygiene
prcctices is the mcst ejjective
wcy tc prevent the sprecu
cj injecticn,' scys Dr Anurew
uwcrus, ecturer in mcecucr
micrcbiccgy ct lmperic Ccege
Lcnucn. cur secret wecpcn?
Acchc ges, which ccn ki
mcre bccteric thcn tcp wcter.
Bccteric ccn survive jcr
hcurs, ucys, even yecrs. . cc||
ccn ive jcr cbcut 24 hcurs,
whie ccicivirus, the cuprit
behinu stcmcch ju, thrives
jcr weeks. lj ycu're jeeing i,
gc hcme cnu reccver, cnu cn
ycur return tc wcrk thcrcughy
cecn ycur uesk, in ccse the
cjjice bugs cre ying in wcit.
s th day marchs
cn, fccd bccms
mr fu|, and th
slrn ca|| cf th
vndlng machln wlth lts
fatty, sugary tmptatlcns
bccms lrrslstlb|. And
vn ycur cafflnatd plck-
m-up ccu|d dc mcr harm
than gccd - hlgh |v|s cf
f|ucrld ln chap tabags
ar damaglng cur bcns,
acccrdlng tc th Unlvrslty
cf 0rby, whl| a study by
th Natura| Hydratlcn Ccuncl|
stlmats that a quartr
cf Brltlsh mn ccnsum
xcsslv sugar by drlnklng
spcrts drlnks at thlr dsks.
Studls shcwthat grazlng
whl| dlstractd lncrass
th amcunt ycu shcv|
dcwn, whl| sklpplng |unch
a|tcgthr ls wcrs. 'Ycur
b|ccd sugar |v|s wl|| drcp,
usua||y |adlng tc chccslng
hlgh-fat and sugary cptlcns
washd dcwn wlth ccff,'
says Rn McCrgcr, a
nutrltlcnlst at Bath Unlvrslty.
Ujj|c o|t!|o.
CREATE A
5TRATECY
Put cn ycur chej's hct.
Perjcrmcnce nutriticnist
Lcurent Bcnncck
(guruperjcrmcnce.ccm)
reccmmenus cccking ucube
jcr ycur uinner sc ycu hcve
c pcrticn recuy jcr unch,
cnu getting intc c rcutine cj
cccking c bctch cj jccu cn c
5unucy jcr the week checu.
lt's just c questicn cj hcbit,'
he scys. 'Asc, hcve c bcck-up
sncck pcn: stcsh beej jerky,
jruit cr even c hcru-bcieu egg
in ycur uesk jcr emergencies.'
Anu jincy: swcp spcrts
urinks with seep. 'lj ycu
get encugh seep ycur bcuy
hcs ucys' wcrth cj energy
stcreu,' scys Bcnncck, sc ycu
shcuun't neeu extrc jue.'
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Ne, net because ef the way they attack their
Pret tuna salad. Aveid the lague ef unhealthy
effice brethren te reclaimdays every year
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7he hurried sandwich, the sneaked checelate
bar, the criss sceffed while watching cat clis
en Yeu7ube - they all exand yeur waistline
BBNOVLMBLl 20J3menstness.ce.uk
0FFlC HAL7H
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: A-Un|t L|m|ted NAM: 5kal
0ccuatien: Manufacturr cf spcla|lst spcrts qulpmnt
0ccuatien: 'Ccn tcday Halr tcmcrrcw'
A-Un|t |s a yeung,
|nnevat|ve
cemany fermed
te rev|de the
best strength
and cend|t|en|ng
equ|ment and
unr|valled serv|ce.
W hav takn
masslv strlds
ln dslgnlng,
manufacturlng
and supp|ylng
unlqu spcrts
qulpmnt ln a
shcrt spac cf tlm.
A-Unlt wcrks c|cs|y
wlth |adlng strngth and
ccndltlcnlng ccachs and
prcfsslcna| ath|ts sc ach
unlt cf qulpmnt mts
spclflc rqulrmnts and
mcst lmpcrtant|y ls unlqu ln
dslgn, glvlng c|lnts th dg
cn thlr ccmptltcrs. |f ycu ar
|ccklng tc tak th |ad and
maxlmls ycur prfcrmanc,
ycu'v ccm tc th rlght p|ac.
Lcck thrcugh th xc|uslv
prcduct cc||ctlcn ycu can flnd
at www.A-Unlt.cc.uk and ycu'||
b amazd by qulpmnt tal|cr
mad fcr hcushc|d nams
such as Llcstr 1lgrs,
Lcndcn Wasps, Ch|sa PC,
Plghtrstrngth MMA gym
and cthrs. Whthr ycu
traln tc stay ln shap cr tc
ccmpt at a |cca| cr vn
lntrnatlcna| |v|, w kncw
w can h|p d|lvr prmlum
strngth and ccndltlcnlng
whr lt ls ndd mcst.
Asecret ef celebr|t|es
fer a decade, 5kal|s
|eneer|ng the arr|val ef
5kalM|cre P|gmentat|en
(Med|cal Ha|rl|ne Tattee)
te the Uk. Ska|pls an
lncrdlb| |lf-changlng
tratmnt that app|ls
natura| plgmntatlcn tc
th sca|p tc rp|lcat th
natura| apparanc cf ra|
halr fc||lc|s, cratlng a
fu||, ccnvlnclng, ycuthfu|
and attractlv halr|ln.
1h Ska|pmthcd
ls rgardd as th mcst
advancd tratmnt
cf lts klnd aval|ab| ln
th wcr|d tcday.
Mlcrc Plgmntatlcn ls
sultab| fcr a|| typs and
stags cf halr |css, cn a||
ags, cc|curs and skln typs.
1h prccss taks
apprcxlmat|y thr
ssslcns, cvr a thr-
wk prlcd and a||cws fcr
a vry gradua| and subt|
rjuvnatlcn cf th halr|ln.
NAM: kez|e
0ccuatien: Ct advnturcus wlth ycur fccd thls Chrlstmas
at|ng healthy at Chr|stmas
t|me [ust get a whele let
eas|er thanks te enl|ne reta|ler
kez|e Feeds and |ts range
ef del|c|eus lew-fat meat.
1h rang lnc|uds rlndr,
phasant, kangarcc, sprlngbck
and vnlscn, sc ycu can slnk
ycur tth lntc scmthlng
mcuth-watrlng, nutrltlcus
and ha|thy thls wlntrl
Wlth xctlc mats such
as sprlngbck blng natura||y
packd wlth cvr 24g cf
prctln and |ss than 2.5g
cf fat pr J00g, th ha|th
bnflts ar c|ar tc s.
Kzl Pccds d|lvrs th
mat stralght tc ycur dccr,
wcrkp|ac cr a nlghbcur
and nsurs ycu gt th
bst-qua|lty prcducts cn
a day ccnvnlnt tc ycu.
Sc, why nct gt
advnturcus wlth ycur
fccd thls Chrlstmas7
Mere |nfe: www.kez|efoods.co.uk
Lnter code LXD1|CXMA5 for J0 off
your next order. Code va||d unt||
J9th 0ecember 20J3
NAM: 5martshake
0ccuatien: Makr cf th wcr|d's NcJ shakr cup
De yeu take yeur nutr|t|en and
sulementat|en ser|eusly7
h|s n|tty sha|er cup has two
storage compartments tor
port|ons ot prote|n powder,
v|tam|n and am|no capsu|es,
a gumsh|e|d or even just a
hea|thy snac| such as seeds or
nuts tor when you're on the go
l|te's too short to be
carry|ng mu|t|p|e bott|es,
tubs and bags ot powder
Smartsha|e w||| store
everyth|ng p|us they're
made tromBlAtree extra
tough mater|a|s, don't ho|d
bad sme||s and come |n
many d|tterent co|ours
What are you wa|t|ng
tor Co get one now|
Mere |nfe: Drder d|rect at
www.smartshake.co.uk or buy
from your nearest nutr|t|on reta||er or
gym. Por trade |nqu|r|es ema||
sa|esQsmartshake.co.uk. RRP E9.99
Mere |nfe: V|s|t www.ska|p.com
to request a brochure, book a PRLL
consu|tat|on, watch test|mon|a|s,
see before and after photos and
hear c||ent stor|es.
Lma|| |nfoQska|p.com
1e|ephone 0B45 094 J5J6
London - Manchester - Ld|nburgh -
Br|sto|
Mere |nfe: V|s|t www.A-Un|t.co.uk
or ca|| 0JJ5 972 0579
survy by spcrts
c|cthlng ccmpany
H||y Hansn fcund
that cn ln J3 pcp|
xrclss cn thlr |unch brak.
Ycu shcu|d b that guy. Whn
thlngs at wcrk gt prssurd,
lt's a|| tcc asy tc |t th gym
fa|| by th waysld - but thls
lsn't ha|thy fcr ycur mlndst
ln th |cng trm. Pc||cwlng
flndlngs by th Unlvrslty cf
Bath, rsarchr !c Ccu|scn
warns 'wlthcut cppcrtunltls fcr
physlca| actlvlty, |ss pcsltlv
attltuds tcward wcrk and
cc||agus wcu|d prval|'.
Fxrclslng at |unchtlm may
a|sc b bttr fcr ycur bcdy
c|cck, lf nct ycur tlmtab|.
Rsarch by Chrlstcphr
Cc|w||, a prcfsscr cf
psychlatry at th Unlvrslty
cf Ca|lfcrnla's Braln Rsarch
|nstltut, rva|d that th hart,
|lvr and braln ar gcvrnd by
ycur lntrna| bcdy c|ccks, cr
clrcadlan rhythms. 1hr wr
lndlcatlcns that xrclslng ln th
mcrnlng rathr than at mldday
was dlsruptlv tc ths rhythms.
1hls dlsturbanc was |lnkd tc
an lncrasd rlsk cf dlabts,
cbslty, cancr, mmcry |css,
mccd dlscrdrs and dprsslcn.
|t sms th ar|y blrd ccu|d
gt mcr than th wcrm.
Ujj|c o|t!|o.
W0RK5MARTER,
N0T RAR0ER
|t's a ccmmcn mlsccncptlcn
that a gymwcrkcut shcu|d |ast
at |ast an hcur. Rsarch by
th Unlvrslty cf Ccpnhagn,
hcwvr, fcund that xrclslng
fcr ha|f an hcur ls ln fact
prfrab|. 1h study subjcts
whc wcrkd cut fcr 30 mlnuts
a day |cst mcr wlght cn
avrag than thcs whc
xrclsd fcr 60 mlnuts. |n
shcrt, thcs whc tralnd fcr
|cngr wr wastlng thlr tlm.
1lrr| Crant, a prscna| tralnr
at Lcndcn's Clty Ath|tlc gym
(cltyath|tlc.cc.ukl, advlss
tratlng ycur wcrkcut as a
ccmmltmnt as lmpcrtant
as any bcard mtlng. 'P|an
ahad,' h says. '|f achlvlng
ycur gca| ls lmpcrtant thn ycu
nd tc ldntlfy any pcsslb|
cbstac|s.' Hr's Crant's
suggstd 'smart' wcrkcut.
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Meetings and deadlines might leave the gymlew
en yeur rierities, but making the time te werk
eut will increase reductivity in the leng term
ClRCUll l
1A 5plit squat
5ets 4 Reps 12-15
Rest 10sec
O Yeu sheuld de mest ef the
werk fremyeur frent feet.
1B Iump squat
5ets 4 Reps 10-12
Rest 10sec
O 5quat lewand [um
exles|vely.
1C ress-up
5ets 4 Reps 10-12
Rest 10sec
O Pes|t|en yeur hands less
than sheulder-w|dth aart
te werk yeur tr|ces.
10V-sit
5ets 4 Reps 8-10
Rest 90sec
O kee yeur neck relaxed
and fecus en centract|ng
yeur abdem|nals.
ClRCUll 2
2ALunge
5ets 4 Reps 12-15
Rest 10sec
O Lunge ferwards and dr|ve
back exles|vely, alternat|ng
legs w|th each re.
2B Meuntain climber
5ets 4 Reps 15-20
Rest 10sec
O De these as fast as
ess|ble, alternat|ng legs.
2C Burpee
5ets 4 Reps 10-12
Rest 10sec
O kee the mevement
smeeth and fast.
20lank
5ets 4 Tme 30sec
Rest 90sec
O kee yeur abs tense and
den't let yeur h|s sag.
0FFlC HAL7H
90NOVLMBLl 20J3menstness.ce.uk
f ycu'r ccmmlttd tc tralnlng |lk an ath|t, why
nct drss |lk cn tcc7 has tamd
up wlth nw|uxury |lfsty| appar| brand B
An Ath|t tc cffr flv radrs th chanc tc klt
thms|vs cut ln th vry bst spcrts c|cthlng.
B An Ath|t was |aunchd ln Aprl| 20J3 by
AndrwXnl - a fashlcn xprt whc was faturd
ln May 20J3 aftr shddlng 5Bkg
tc gt strcng and |an - and fltnss guru Phl|
Larny. 1h ccmpany ls ccmmlttd tc d|lvrlng
xcptlcna| qua|lty and undrstatd sty| tc nsur
th warr a|ways |ccks and f|s thlr bst.
B An Ath|t's cc||ctlcn pltcmlss th

ccmmltmnt and drlv cf a prcfsslcna| ath|t,

wlth qua|lty ln |cck and f| a|ways paramcunt. 1h

y
supr-scft hccdls hav pcckt ccmpartmnts
h

a
fcr MP3 p|ayrs, and th fcundrs nsur that th
r
g
evarlcus sty|s cf |gglngs, tcps and basba|| caps hav
e
t
P
h
cutstandlng flt. has flv B An Ath|t bund|s

tc glv away, ach wcrth E334 ln tcta| - sc ntr fcr

ycur chanc tc klt ycurs|f cut |lk a prc ath|t.

s
d
r
Fer mere |nfe and te v|ewthe full e An Athlete
W
e
cellect|en v|s|t baacleth|ng.cem.
P
h
e
t
e
g
r
a

h
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a
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|
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|
Lve lje n the t lune
A3.4kmrace deesn't seund tee tricky - unless yeu
have te climb 1,000mat the same time. MF's Nick
Hutchings heads te France fer the ultimate run-u
hen tra|n|ng tor an event, |t's usetu| to |nowa
b|t about |t l |nowthe Man|god Scott k||ometre
Vert|ca| (kVl |s a runn|ng race |nvo|v|ng J,000m
ot ascent |n a route ot around 34|m, and l
|now|t ta|es p|ace |n Man|god, not tar tromthe
s|| resort ot la C|usaz |n lrance But the ll person
can't te|| me more than that and l can't t|nd test|mony
or adv|ce tromanyone who's ever done |t |n tact,
anyth|ng that doesn't requ|re |now|edge ot lrench tar
beyond m|ne or Coog|e rans|ate's So l have to use
my own race smarts to determ|ne howto tra|n tor |t
S|nce l ||ve nowhere near anyth|ng mounta|nous, l
opt tor h||| spr|nts |n my |oca| par| he one other th|ng l
do |nowabout the the Man|god kV |s the course record,
wh|ch |s 3Sm|n 3sec, set by top mounta|n runner
k|||an !ornet |n 20J2 l t|gure l'mgo|ng to ta|e at |east
MF TAK5 0NTH.

MF's N|ck checks

eut the race reute
frema d|stance
menstness.ce.ukNOVLMBLl 20J393
KlL0MTk
VkTlCAL
W
94NOVLMBLl 20J3menstness.ce.uk
tw|ce that t|me, wh|ch means do|ng wee||y 30m|nute
h||| c||mb sess|ons to prepare myse|t Lach one |s a
horror showot |act|c bu||dup, boredomand jo|nt pa|n
5TlCk5 lN TH MUD
l arr|ve |n the resort a day betore the race to do some
acc||mat|sat|on wor| w|th a |oca| runn|ng coach, Yvan
0or|er Atter dropp|ng my bags ott at my hote|, l head
to a nearby tra|| to meet 0or|er le's a creosotetanned
S0someth|ng w|th bodyguard shades and body
tat |eve|s that wou|d put most MF cover mode|s to
shame But desp|te h|s |nt|m|dat|ng |oo|, he's warm,
engag|ng and pretty worr|ed l haven't got po|es
'hey doub|e the musc|e groups you can br|ng
|nto p|ay dur|ng the c||mb,' he te||s me 'lt's on|y the
supere||te guys who run the who|e th|ng' So that's
not me then 'You're go|ng to be c||mb|ng 3Smevery
J00mot d|stance and the p|tch |s go|ng to be between
2S3S so that means you'|| be wa|||ng A |ot lt you
can do |t under an hour, l'|| be very |mpressed'
l th|n| he m|ght be underest|mat|ng me unt|| we start
our tra|n|ng sess|on a 30m|nute |nterva| sess|on
on a route that's on|y as steep as the me||owest b|t
ot the race le's |||e a mounta|n goat l can't stay
w|th h|mtor more than t|ve paces lt he says po|es
are a must, l'm|n tor a wor|d ot |owerbody hurt
'lt's too |ate to tra|n w|th themnow,' he te||s me at
the sess|on's end 'You'd need a tewwee|s to get used
to them, so just tocus on contro|||ng your breath|ng so
you're pu|||ng |n the oxygen you need to |eep you go|ng
A|so, |eep |oo||ng up so you |nowhowto adjust your
ettort |eve| to cope w|th the terra|n ahead ot you'
WHAT'5 UP, D0C7
W|th my cont|dence sore|y sha|en, l head ott to get
a good n|ght's ||p betore the race, wh|ch starts the
next even|ng l'd rather get |t over w|th t|rst th|ng
|n the morn|ng but w|th temperatures expected
to be over 30C, runn|ng on an exposed mounta|n
r|dge dur|ng the day cou|d |ead to sunstro|e
lav|ng a tu|| day betore the race g|ves me amp|e
t|me to get the doctor's cert|t|cate you need troma |oca|
Cl to ta|e part |n any sport|ng event |n lrance When l
arr|ve at h|s surgery he ma|es me ta|e my top ott and
pertormas many squats as l can |n a m|nute w|th my
hands on h|s des| la|tway through l start to wonder
|t he's secret|y t||m|ng me tor some we|rd lrench V
show, but l persevere and eventua||y get the a||c|ear
he race br|et|ng ta|es p|ace at 630pm, ha|t an
hour betore the start ot the race As |t turns out, the
compet|tors have to wa|| down tromthe br|et|ng
to the start, a descent ot 400mon 30 s|opes As
soon as l'mon |t l start to s||p on the |oose sha|e
and spend the ent|re JSm|nute descent try|ng to
stop myse|t tromgo|ng arse over pec Co|ng bac|
up |s rea||y go|ng to suc| Man, l w|sh l had po|es
FLlNC FLAT
he ||axon goes l try to run but l |eep gett|ng
smashed |n the sh|ns by the po|es ot the racers
ahead ot me les|gn|ng myse|t to hang|ng bac| a b|t,
l try to ma|e up tor my po|e|essness by march|ng
w|th my hands on my th|ghs Wh||e |t g|ves my |egs
some support, the ang|e bruta||ses my |ower bac|
Atter 20 m|nutes and 300mot c||mb|ng, l reach
a 200mt|at sect|on that ta|es us past the pre
race br|et|ng po|nt h|s |s a br|et resp|te betore the
tougher second part ot the race At th|s po|nt l'm
adjust|ng my goa| tromwant|ng to run most ot the
way to s|mp|y not stopp|ng betore l get to the top
But as we reach the S00mascent mar|, even
that |s prov|ng to be a b|g as| the tr|c|y
30 p|tch means l have to |eep my body
'The tricky
30` pitch
means l have
te keep my
bedy lew
and hunched'

These w|theut eles

can lean en the|r
th|ghs fer suert
W|th uh|ll grad|ents
ef ever 30`, N|ck f|nds
that runn|ng |s eften
eut ef the quest|en
Cemet|ters gather
at the race br|ef|ng
Runn|ng ceach
Yvan Der|er breaks
dewn the reute
What A 3,430mfcct rac
wlth Jkmcf ascnt
Where Cc| d Mrdasslr,
Manlgcd, Pranc
MF's t|me Jhr Jmln 59sc
MF's es|t|en J30th
cut cf J75
Race w|nner's t|me
3Bmln JBsc
Next race August 20J4
Mere |nfermat|en
manlgcd.ccm
Maniged5cett
Kilemetre
Vertical
Runners l|ne the
Cel de Merdass|er
96NOVLMBLl 20J3menstness.ce.uk
'arts ef the
ceurse are se
treachereus,
l have te
climb en
all feurs'
|owand hunched so l'mnot gett|ng enough a|r |nto
my |ungs to |eep up anyth|ng |||e a good pace
At 600mthere's another S0mt|at sect|on
and l ma|e an attempt to run so |t tee|s as |t l'm
st||| rac|ng hen we're on to the route's piccc cc
rcsistcncc, a 400mc||mb up a narrow3S roc|y
r|dge w|th nec|brea||ng ta||s on e|ther s|de
larts ot the course are so treacherous here
that l have to c||mb on a|| tours But |t's become a
he|| ot a |ot more exc|t|ng the sense ot morta|
per|| and |ncreas|ng|y spectacu|ar panoram|c
v|ews have my adrena||ne soar|ng
l'mturther buoyed when l reach 700m, where a s|gn
te||s me that |ast year !ornet got here |n 2Jm|n Ssec l'm
k0BULL 400, KULM, AU57klA
St up ln 20JJ and bl||d as 'th hardst 400mln
th wcr|d', thls run/c|lmb up a hl|| ncrma||y usd
fcr skl jump takcffs has a |g-bustlng, |ung-
tcrchlng gradlnt cf 37` and a vrtlca| ascnt cf
55m. 1urklsh mcuntaln runnr Ahmt Ars|an has
wcn twc cf th thr racs and hls vlctcry thls
yar cam ln a ccurs rccrd cf 4mln 5Bsc.
redbull.cem
00L0Ml75 Vk7lCAL KlL0M7k, CANAZl, l7ALY
1h cfflcla| flna| cf th Vrtlca| Kl|cmtr 20J3 - wlth
th wcr|d's tcp 200 KV racrs lnvltd tc ntr - tcck
p|ac cn J9th !u|y cvr a gru||lng 2.Jkmccurs ln
|ta|y's 0c|cmlts mcuntaln rang. 1h ccurs rccrd
currnt|y stands at an lncrdlb| 33mln J6sc, st
by Urban Zmmr ln 200B. 1hls yar Kl|lan !crnt
wcn, r|gatlng Zmmr tc sccnd p|ac.
delem|teskyrace.cem
Kl7ZBHLk H0kN, Kl7ZBHL, AU57klA
Fvry summr arcund B00 cyc|lsts attmpt tc b th
fastst up thls bruta| 7kmrcut that lnc|uds a|mcst
900mcf c|lmblng, wlth a gradlnt that avrags J2.5
and ls 22at lts stpst. 1hls rac has bn gclng fcr
cvr 40 yars and |cca| bcy 1hcmas Rchrggr hc|ds
th ccurs rccrd cf 2Bmln 24sc, achlvd whn h
bcam Konig dcs Horns ('Klng cf th Hcrn'l ln 2007.
k|tzbuehel.cem
kuntethehills
lere are three ot Lurope's other supertough uph||| races
JSm|n beh|nd h|mbut have on|y 300mto go l m|ght be
ab|e to come |n under an hour |t l can |eep up my pace
0LD-5CH00L 5TL
l can't Because as |t turns out, dur|ng the t|na| 300mthe
path bas|ca||y g|ves up |ts teeb|e gr|p on the mounta|n
As l h|t the 900mmar| my ca|ves are cramp|ng and my
|nees are crunch|ng A sexagenar|an man overta|es
me and otters me the end ot h|s po|e so he can drag
me up the rest ot the way lt's just the hum|||at|ng spur
l need l |ower my head, b|owa raspberry ot trustrat|on
and brea| |nto a sort ot zomb|t|ed ha|trun lt gets
me over the t|n|sh ||ne |n a wh|s|er under Jhr 2m|n l
co||apse to the t|oor, breath|ng ragged|y |n the th|n a|r
Wh||e the |ac| ot cheer|ng spectators at the top
|s a b|t ant|c||mat|c, the v|ews are s|mp|y beaut|tu|
l've seen panoramas troma |ot ot mounta|ns but the
dapp|ed pea|s around th|s pass, the Co| de Merdass|er,
stretch out seem|ng|y torever |n every d|rect|on
l |oo| down the r|dge and see the |ast tewracers
heav|ng the|r way up W|th the ||ght tad|ng, l |now
l've got to get up short|y and c||mb bac| down to the
resort hat means tac|||ng the steep, s||d|ng sha|e and
horr|b|e outcrops |n reverse, but tor nowl'mgo|ng to
s|t here and enjoy my v|ew l've b|oody earned |t
Fer mere |nfermat|en v|s|t save|e-ment-blanc.cem
and lakeannecy-sk|reserts.cem
N|ck takes advantage ef a
flatter art ef the ceurse
te br|ng h|s t|me dewn
The man en the left
k|ndly effered N|ck
a ull en h|s ele
karrImor oIIars a WIda saIarIIon oI road and IraII runnIng shoas. sIng 80 IarhnoIogy
karrImor runnIng shoas gIva graaIar ImparI proIarIIon IaadIng Io Inrraasad romIorI and
sIabIIIIy on your run.
karrImor's rIoIhIng and arrassory ranga IaaIuras IIghIWaIghI IabrIrs, WaIarprooI
IarhnoIogIas and InnovaIIva dasIgn Io kaap you parIormIng aI your basI.
II's noI |usI buIII baIIar. II's 8ILT IFFLLhT.
MESHVENTILATED MOISTURE
MANAGEMENTTECHNOLOGY
D30 TECHNOLOGY GIVES
A SOFTER CUSHION
FULL LENGTH
ZIPTOTHE NECK
LIGHTWEIGHT
QUICK DRY FABRIC
For mora InIormaIIon vIsII
karrImor.rom or sporIsdIrarI.rom

HlKlN0
B00T5
Walk in cemfert with eur ick ef
the best leng-distance feetwear
MF T5T5.
Cemjert
'Plt and ccmfcrt ls crucla|,'
says 1lmKlngtcn cf Cctswc|d
Outdccr. '|f a bcct lsn't
ccmfcrtab|, dcn't buy lt. Plnd a
bcct tc match th dlmnslcns
cf ycur fcct and cn that has
a flrmh| ccuntr tc stcp
ycur fcct rccklng frcmsld tc
sld, whlch can lncras th
chanc cf b|lstrs.' Mammut's
asymmtrlc thr-zcn |aclng
and hlgh-cut prcfl| nsurs
a snug and scur flt, whl| a
scft Ccr-1x |lnlng lnsu|ats
tc -20`C. 'Scm |lnlngs cr
mmbrans can fal| aftr
a whl|, but wlth Ccr-1x
ycu can b assurd lt's J00
watrprccf,' says Klngtcn.
Weght
At B63g th Maglc C1X ls nc |lghtwlght,
but that's nc prcb|mcn srlcus hlks.
'Attrlbuts that mak a bcct mcr suppcrtlv
wl|| add mcr wlght. 1h |lghtr a bcct, th
mcr |lk|y lt ls that th trad, ank| suppcrt
and xtra faturs fcr lmprcvd ccmfcrt
and suppcrt hav bn strlppd away.'
Rgdty
'P|x th sc| p|at - stlffr ls
bttr. Mcst pcp| dc thls by
bndlng th tc up and dcwn,
but |atra| stlffnss ls mcr
lndlcatlv, sc hc|d th h|
and tc and twlst. 1h |ss
lt twlsts, th |ss ycur fcct
wl|| rctat cn unvn trraln.
1hls a|sc rducs fatlgu
bcaus ycur fcct musc|s
wcn't hav tc wcrk as hard.'
1h Maglc's sc| p|at bar|y
budgs and a sc|ld xtrlcr
strlp wraps arcund th fcct tc
prctct agalnst |ccs rccks. Crp
'A bcct's grlp ls as lmpcrtant as a car's
tyrs, sc mak sur ycu chck lt. Lcck at
th sc| unlt. A bcct wlth mlnlma| trad wl||
b |lghtr and hav a mcr ath|tlc f|. A
kncbb|y grlp ls bst fcr trkklng and s|lppry
trraln bcaus th chunky |ugs blt lntc
th grcund.' 1h Maglc's dp |ugs wl|| h|p
ycu sca| prcarlcus hl||s, whl| th ralsd
h| acts as a brak whn gclng dcwnhl||.
TH XPRT
T|mk|ngten has wcrkd at
Cctswc|d Outdccr fcr J5 yars as a
tralnd bcct flttr. H has trkkd and
mcuntalnrd arcund th wcr|d, frcm
Swdn tc Npa|, and |d an xpdltlcn
up Mcnt B|anc ln summr 20J3.
B1 lN
11
9BNOVLMBLl 20J3menstness.ce.uk
Mammut Mag|c CTXMen
EJ9B
44444
geeutdeers.ce.uk
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'Brathabl|lty ls
dpndnt cn sccks rathr
than th matrla| cf ycur
bccts,' says Klngtcn, 'sc
mak sur ycu gt th
apprcprlat sccks fcr
th ccndltlcns - and war
thmwhn gttlng
ycur bccts flttd.'
cce |emTerra|n
EJ60
he B|omerra|n w||| appea| to the t|eettooted h||er Lcco has
str|pped bac| the bu||y support and gone tor a th|n so|e p|ate
to reduce we|ght and br|ng your toot c|oser to the ground tor
more stab|||ty and t|ex|b|||ty As a resu|t |t's |ess su|ted to |ong,
arduous wa||s but |t does ma|e |t easy to p|c| up the pace
44444
shepeu.ecce.cem
5alemen uest 4DCTX
EJ55
he uest |s sturdy, comtort|ng|y waterproot and des|gned to put
an end to the greatest bane ot |ong h||es pebb|es |n your boot
A gusseted tongue connects to the boot a|| the way up the tront
to stop debr|s t|nd|ng |ts way |ns|de B|gger roc|s, however, cou|d
prove a prob|emw|th ||m|ted protect|on on the s|de and hee|
44444
sclemen.cem
5cara Manta Pre CTX
E2B0
A boot that |aughs at the |dea ot gent|y ro|||ng h|||s, the Manta
lro has |ts s|ghts set on u|tracha||eng|ng mounta|n h||es and
|ts steep pr|ce ret|ects that lts gr|p |s unr|va||ed here, wh||e the
surtace on the toe prov|des tr|ct|on on roc|y edges and the an||e
support a||ows greater torward t|ex to boost comtort and mob|||ty
44444
cetsweldeutdeer.cem
Helly Hansen Ra|de M|d HTXP Leather
EJ20
At S00g th|s the ||ghtest boot here, and |ts |nobb|y |ugs and
st|c|y outso|e shou|d stop you s||pp|ng on wet roc|s lowever,
an excess|ve|y t|ex|b|e so|e p|ate means |atera| movement
cou|d cause toot musc|es to t|re qu|c||y Coreex ||n|ng |s
consp|cuous|y absent, so you'|| have to hope tor ta|r weather
44444
hellyhcnsen.cem
rasher Fellmaster CTX
EJ35
Brasher earns po|nts tor sty|e, w|th earthy |eather that
conveys a notuss ruggedness he Coreex ||n|ng,
ra|sed hee|, |nterna| memory toamand sturdy so|e ensure
that underneath |ts c|ass|c exter|or, the le||master has
a|| the h|ghpertormance h|||ng tech you'|| need
44444
brcsher.ce.uk
YD5 0as|s L|ghtwe|ght Desert Patrel
EB5
he |ngen|ous 'se|tc|ean|ng grooves' on th|s m|||tarysty|e desert
boot w||| ma|e a mudcovered ha||way a th|ng ot the past and
the|r depth means they otter exce||ent purchase on a|| types ot
terra|n lt a|so has a removab|e, washab|e and shoc|absorbent
LVA tootbed tor conven|ence, c|ean||ness and comtort
44444
pelml.ce.uk
B1 F0R
PB
B1 F0R
1YL
B1 F0R
H0uN1AlN
KlK
menstness.ce.ukNOVLMBLl 20J399
Cyc|e4Omi|es C|imbSnowdon CanoeL|ynCwynant
|o| |u|||e| |n|o|na||on and |o |eq|s|e|
www.act|onforchar|ty.co.uh
ena||. even|s_ac||on|o|c|a|||y.co.u| |e|. O'-O O778'-
no.don|a C|a|||y C|a||enqe |s nanaqed oy c||on |o| C|a|||y on oe|a|| o| ||C| |eq|s|e|ed C|a|||y |unoe|. O3OO-3
cron
lor chorry
l i o c b o q i q o v o l s
|qn up |oday |o secu|e you| p|ace |n |||s |anous |ean even|. |ay a |eq|s||a||on |ee o| L-' pe|
|ean o| - and conn|| |o |a|s|nq |unds |o |np|ove ||e ||ves o| |nu|ed spo||s nen and .onen.
Snowdon|a Char|ty
Cha||enge
raising funds to support men and women para|ysed in sporting accidents
SA1UPDAY I4 JUNE 2DI4
menstness.ce.ukNOVLMBLl 20J3101
AB00HABl
TklATHL0N
5eme ef the werld's best triathletes are attracted te the
Middle ast fer an unusual race that takes in city, desert
and fermula ene circuit. MF's Warren Pele jeins them
he ho||dayma|er wander|ng |nto the
hote|'s brea|tast buttet presumab|y
th|n|s h|s sh|rt bear|ng the s|ogan
'Your Wor|out ls My Warmup' ma|es
h|mseempretty hardcore and, |n
norma| c|rcumstances, he m|ght even be
r|ght Untortunate|y, as he |s about to d|scover,
these are not norma| c|rcumstances
he hote| |s the ott|c|a| res|dence ot the
annua| Abu 0hab| tr|ath|on and |s teem|ng
w|th raceready |ongd|stance tr|ath|etes,
many ot themcardcarry|ng pros, p|||ng
the|r p|ates w|th hea|thy tare tromthe
buttet bar he norma| ru|es ot the hote|
brea|tast buttet have been turned on
the|r head th|s morn|ng 0oughnuts
MF TAK5 0NTH...
T

MF's Warren 'reast|ng l|ke an ant

under a magn|fy|ng glass' dur|ng
the runn|ng leg ef the tr|athlen
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102NOVLMBLl 20J3menstness.ce.uk
'lt turns
eut Alistair
Brewnlee
is racing the
same ceurse.
l suspect eur
geals may be
semewhat
different'
stateottheart Yas Mar|na tormu|a one c|rcu|t
Atter they peda| bac| |nto Abu 0hab|, the run to||ows
the c|ty's watertront and depos|ts exhausted
t|n|shers bac| on the beach where they started
lt's an ent|c|ng menu and w|th assorted d|stances trom
an eas||y ach|evab|e spr|nt (7S0msw|m, S0|mb||e, S|m
runl r|ght through to a |ongd|stance headbanger (3|m
sw|m, 200|mb||e, 20|mrunl, there's someth|ng tor
everyone l'mta||ng on what the organ|sers ca|| the Short
0|stance course and |ts JS|msw|m, J00|mb||e and
J0|mrun lt turns out l'm|n good company too, s|nce a
certa|n A||sta|r Brown|ee ot O|ymp|c tr|ath|on go|d meda|
tame |s rac|ng the same course l suspect our goa|s may
be somewhat d|tterent h|s probab|y |sn't just to surv|ve
WALk 0N TH ACH
Actua||y, th|s doesn't seemtoo ta|| an order as l ||ne
up tor the sw|mjust atter 3am W|th the rea| heat ot
the day yet to come and the water a ba|my 2JC, |t's
just coo| enough tor wetsu|ts to be a||owed a bonus
tor a|| med|ocre sw|mmers |||e myse|t |een to ta|e
advantage ot the buoyancy benet|ts ot neoprene
he ||axon goes and we |eg |t |nto the water
lav|ng swumthe course dur|ng the prev|ous day's
pract|ce sess|on, l not|ced you cou|d wade some
d|stance betore need|ng to sw|mso as peop|e a||
and cro|ssants ||e untouched, wh||e the wa|ters are
constant|y rep|en|sh|ng the mues|| and sa|ad
lt's the same story e|sewhere |n the hote| he gym's
treadm|||s and b||es, otten casua||y used by |ad|es who
|unch, are be|ng hammered |nto the m|dd|e ot next
wee| he poo|, |nstead ot p|ay|ng host to |e|sure|y
sp|ashers and vo||eyba||ers, |s overrun w|th capc|ad
to|| |n wetsu|ts p|ough|ng purposetu||y bac| and torth
Bac| |n the restaurant sh|rt man t|nds a qu|et
corner, eats qu|c||y and departs just as tast, qu|te
poss|b|y tor another hote| a|together Meanwh||e,
the tr|ath|etes prepare tor a ser|ous race
CULF C0UR5
lor anyone who has endured the joys ot tra|n|ng through
a northern hem|sphere w|nter and |ts assoc|ated trozen
t|ngers and dr|bb||ng nose, any chance tor a run |n the
sun |s to be |eapt at But beyond |ts obv|ous c||mat|c
advantages, the Abu 0hab| r|ath|on course |oo|s |||e a
dream lt's easy to see why |t's become a major head||ner
on the wor|d tr| c|rcu|t s|nce |ts |naugurat|on |n 2009
he sea sw|m, comp|ete w|th go|den sand beach
start, |s |n the sh|mmer|ng b|ue waters ot the lers|an
Cu|t, wh||e the b||e |eg ta|es compet|tors out ot
the c|ty |nto the desert a|ong b||||ard tab|esmooth
armac betore send|ng themhurt||ng around the
The sea |s [ust ceel eneugh
te allewcemet|ters te
wear wetsu|ts fer the sw|m
menstness.ce.ukNOVLMBLl 20J3103
around me beg|n padd||ng tur|ous|y, l |eep wa|||ng,
match|ng the|r pace tor a |ot |ess ettort betore t|na||y
d|pp|ng under ln a race th|s |ong, every ||tt|e he|ps
MlDDL 0F TH R0AD
la|t an hour |ater l'mbac| on the beach tor a qu|c|
change |n trans|t|on betore |eap|ng on to a super||ght
carbont|bre B|anch| O|tre Xl Athena LlS road b||e
Nowth|s l am|oo||ng torward to Atter a tr|g|d coup|e
ot w|nter wee|s gett|ng used to the b||e on southern
Lng|and's gr|my, potho|estrewn roads, be|ng ab|e to get
my head down proper|y |n the sun |oo|s |||e sheer b||ss
lor a short wh||e |t |s, as l sa|| a|ong w|th the
speedo show|ng h|gher average speeds than l've
seen |n a |ong t|me hen th|ngs start go|ng south
l|rst comes the headw|nd that sett|es |n as soon
as l am|n the desert proper he speedo drops
correspond|ng|y hen comes the boredom
Wh||e the b||e course de||vers on |ts prom|se ot be|ng
smooth and t|at, |t does so by be|ng a c|osed motorway
As l now|now, cyc||ng on an empty motorway tor
J00|m|n a teature|ess desert |s chron|ca||y, desperate|y,
|ncred|b|y du|| W|thout a change |n scenery or even
a corner to spea| ot, |t qu|c||y starts to tee| |||e
be|ng on a turbo tra|ner Lxcept that, than|s to the
c||mate and headw|nd, |t's actua||y |||e be|ng on a
turbo go|ng nowhere |ns|de an oven, w|th someone
po|nt|ng the wor|d's |argest ha|rdryer at you
he ted|ummeans a |ap ot the Yas Mar|na
c|rcu|t just betore ha|tway |s a rea| sou|st|rr|ng
'Cycling
en an empty
meterway
fer 100km
is incredibly
dull. lt's like
being en a
turbe trainer'

The blue waters ef the Pers|an

Culf rev|de a |cturesque start
lce-celd senges and water are
ava|lable areund the ceurse
Warren leaves the water at
the end ef the 1.5kmsw|m
Cycl|ng d|stances at Abu Dhab|
range frem50kmte 200km
Where
Ccrnlch, Abu 0habl,
Unltd Arab Fmlrats
D|stance
Shcrt 0lstanc ccurs.
J.5kmswlm, J00km
blk, J0kmrun (Sprlnt
and Lcng 0lstanc
ar a|sc aval|ab|l
MF's t|me
5hr J4mln 4B sc
MF's es|t|en
4BBth cut cf 639
W|nner's t|me
3hr 20mln JBsc
Next race
J5th March 20J4
Mere |nfe
abudhabltrlath|cn.ccm
Abu0habi
7riathlen
104NOVLMBLl 20J3menstness.ce.uk
de||ght Untortunate|y, |t's over |n m|nutes and ma|es
the return to the monotonous drudge ot the motorway
even more pa|ntu| Cah a||ng so|ace tromthe tact that
at |east l'mnot do|ng the |ong course whose 200|m
cyc|e |s made up ot turther |oops ot th|s |nterna| road
l d|g |n tor the rest ot the journey to trans|t|on two
DAD HAT
By now|t's m|dday and, wh||e the pros and hand|est
agegroupers have bagged the|r runs ahead ot the
day's t|ercest heat, us stead|er compet|tors are about to
have our sutter|ng cran|ed up a notch han|tu||y, the
a|d stat|ons are |oaded w|th |ceco|d sponges, water
and co|a, wh|ch gratetu| runners grab by the handtu|
loast|ng |||e an ant under a magn|ty|ng g|ass but st|||
runn|ng, l cross the ||ne at the beach l |ett t|ve hours
ear||er a mere 437 p|aces beh|nd Brown|ee, who has
|ndeed comprehens|ve|y smashed the compet|t|on And
that's desp|te h|mgett|ng |ost dur|ng the b||e sect|on
Bac| |n the buttet the to||ow|ng morn|ng, the
t|na| trans|t|on |s under way as the tr|ath|etes
ebb away to catch t||ghts and norma| brea|tast
serv|ce |s s|ow|y resumed l gu||t|ess|y grab
a p|ate ot doughnuts and tuc| |n
Thanks te |anch| (b|anch|.cem), Pelar|s (ed-|t.ce.uk)
and Cyclewerx (cyclewerx.ce.uk) fer the |ke Ped Pre
hardcase b|ke bex. Warren Pele |s an ambassader fer
335hake serts nutr|t|en (33shake.cem)
Warren endures the
'meneteneus drudge'
ef the cycl|ng sect|en
ALL 0F 7H AB0V
UL7kAkAC 5kl5
Nct satlsfld wlth just cn nvlrcnmnt7
1h U|tra Rac Srls ls fcr ycu. 1h 0srt
U|tra ccvrs 250kmcf th Namlb dsrt ln
scuthrn Afrlca, whl| th |c U|tra ccvrs a
230kmccurs lnsld th Arctlc clrc|. 1h
humld !ung| U|tra ln Pru (plcturdl ccvrs
a slml|ar dlstanc, whl| th Mcuntaln U|tra
taks p|ac ln th Rcckls at a|tltuds cf up
tc 4,000m. Lcck cut fcr cur Mcuntaln U|tra
rpcrt ln th 0cmbr lssu cf MF.
beyendtheultimate.ce
7k0PlCAL
H0N0LULUMAkA7H0N
Whl| Brltaln spnds 0cmbr fa||lng cvr
drunk and trylng tc ward cff th chl||, had
fcr Hawall fcr an vnt that taks p|ac ln
warm, humld ccndltlcns. |t a|sc pcps up cn
a|mcst vry |lst cf th wcr|d's mcst scnlc
racs, taklng ln Walklkl bach, th 0lamcnd
Had vc|canlc cratr and ccansld
Kaplc|anl Park. Bcaus cf th trcplca|
nvlrcnmnt, crganlsrs rccmmnd
taklng cn f|uld at vry ald statlcn.
henelulumarathen.erg
AkC7lC
YUK0NAkC7lC UL7kA
Ycu can dc th Yukcn Arctlc U|tra cn fcct,
cn skls cr cn a sncw-adaptd blk, and
ycu can tak cn a marathcn, a J00-ml|
(J6Jkml, a 300-ml| (4B3kml cr a 430-ml|
(692kml ccurs. Whlchvr ycu chccs,
ycu'|| hav tc da| wlth sncw, lc and
tmpraturs as |cwas -50`C ln Canada's
frczn ncrth. |t taks p|ac ln Pbruary,
whn th Yukcn has J7 hcurs cf darknss
ach day, sc tralnlng ln th dark ls h|pfu|.
arcticultra.de
M0UN7AlN
ALP 0'HUZ 7klA7HL0N
1h g|acla| |ak whr th swlmtaks
p|ac lsn't vn c|cs tc th mcst
brathtaklng |g cf thls c|asslc trlath|cn,
whlch lnc|uds thr 1cur d Pranc blk
c|lmbs. Cc| d |'A|p du Crand-Srr, Cc|
d'Orncn and A|p d'Huz. 1h J,B50m
pak cf Huz ls th nd cf th blk |g,
sc thr's nc rsplt bfcr th run. A ra|
mcuntaln rac that's a|mcst lmpcsslb| tc
ccmp|t wlthcut scm a|tltud tralnlng.
aletriathlen.cem
Climate change
lt you |||e the |dea ot a tr|ath|on |n the desert, you m|ght |||e
one ot these test|ng races |n cha||eng|ng env|ronments
Al|sta|r rewnlee celebrates
w|nn|ng the shert ceurse ef the
Abu Dhab| lnternat|enal Tr|athlen
Abu Dhab| has been
a ma[er event |n the
tr|athlen calendar s|nce
|ts |ncet|en |n 2009
menstness.ce.ukNOVLMBLl 20J3105
Mcn's Fitncss has teamed up
w|th Sweatbandcomto otter one
reader the opportun|ty to w|n a
kett|er k|net|c l3 mu|t|gym
he Cermanmade kett|er k|net|c
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tromthe 30 t|ex system, wh|ch
prov|des var|ed strength tra|n|ng tor
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he stat|on prov|des exerc|se
opt|ons |nc|ud|ng bench press,
crunch, |at pu||down, |eg cur| and
|eg extens|on, as we|| as hand and
toot |oops tor rope pu||ey exerc|ses,
enab||ng a tota|body wor|out he
k|net|c l3's we|ght b|oc|s range trom
S|g to 30|g |n S|g |ncrements, so |t's
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Sweatbandcom|s one ot the
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Ceek w|th regular
el|ve e|l rather than
extra v|rg|n because
|t has a h|gher smeke
e|nt, the temerature
at wh|ch |t starts te
degrade |n flaveur
and nutr|t|enal value
W
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menstness.ce.ukNOVLMBLl 20J3107
lt you want to bu||d musc|e, g|v|ng your body
everyth|ng |t needs to recover between sess|ons |s
just as |mportant as smash|ng |t |n the gym And tew
hea||ng toods are as potent as o||ve o|| he reason
O||ve o|| conta|ns o|eocantha|, wh|ch has ant|
|nt|ammatory propert|es that can soothe your
ach|ng musc|es atter a tough wor|out A
study pub||shed |n the journa| Ncturc
tound that the o|eocantha| |n o||ve o||
|nh|b|ts the act|v|ty ot cyc|ooxygenase
(COXl enzymes |n the body, |n a
s|m||ar tash|on to pa|n||||ers such as
|buproten, a||ow|ng you to recover
taster and h|t the we|ghts tee||ng
tresh Us|ng |t to o|| yourse|t up
bodybu||dersty|e opt|ona|
d|| |e|e|e
o| you
D||vec|| |sthesecret |ngred|ent
ycurmusc|esneedtcgrcw
10BNOVLMBLl 20J3menstness.ce.uk
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Nutr|t|en&A
Laurnt Bannccklsaspcrtssclntlst andprfcrmancnutrltlcnlst fcr
prcrugbytamsandcthr|ltath|ts(guruprfcrmanc.ccml
k|tchen
Cadget

l've heard cenfl|ct|ng th|ngs abeut

salt. Hewmuch can l eat7
A
Sa|t lts|f lsn't bad fcr ycu - lt's cn|y a prcb|m
lf ycu at tcc much (cr tcc |ltt|, ln factl. Rathr
than wcrrylng abcut hcwmany ml||lgrams cf sa|t
ar ccntalnd ln ach typ cf fccd, fccus cn avcldlng
prccssd fccds, bcaus ths cftn ccntaln
astrcncmlca| amcunts. A plnch cf sa|t addd tc scup
cr brcth ls ng|lglb| ln ccmparlscn tc th amcunt
that gcs lntc a suprmarkt sandwlch, fcr xamp|,
and wl|| h|p tc nsur ycu'r gttlng ncugh tc
avcld musc| cramps. Uslng ccars, grcund, lcdlsd
sa|t wl|| bccst ycur lcdln |v|s at th sam tlm.
Best jer purty
Cra|g Farm
0rgan|c All-Meat
1hs tndr, tasty sausags ar
mad uslng cn|y natura| lngrdlnts
and hav a mlnlmummat
ccntnt cf 99.
tesce.cem/grecer|es
Best jer vclue
Asda
5mart Pr|ce
1hs budgt-frlnd|y sausags
wl|| st ycu back just B9p fcr
a pack cf J2 - and thy stl||
prcvld J0.7g cf prctln ach.
grecer|es.asda.cem
Best jer jct less
We|ghtWatchers
Prem|um
Wlth just 0.2g cf sugar and 0.2g
cf sa|t pr sausag, ths |an
bangrs wl|| satlsfy ycur tastbuds
and h|p kp ycu trlm.
we|ghtwatchersfeeds.ce.uk
Best jer muscle
Wa|trese Iumbe
Free Range
1hs gcurmt sausags ccntaln
a whcpplng J6.5g cf prctln ach,
maklng thman xc||nt fu|
fcr bul|dlng musc|.
wa|trese.cem
JbL8L8J.
SA|SAO|S
Pcrk sausags ar a fln scurc cf maty gccdnss,
but th bnflts thy cffr can vary ccnsldrab|y
dpndlng cn what's actua||y lnsld thm.
Hr w plck fcur cf th bst sc ycu can flnd th
bangr that bst flts ycur tralnlng and |lfsty|.
Tefal
0t|Cr|ll
130|dealwerld.tv
|ewooJs |J||J nJsc|e |||e se|, |J coo||ng | ,Js
r|g| cn |e r|c|, |Js|ness |e O,|r||| Joes ||
|e |rJ wor| or ,oJ, w|| ,rogrnnes | ||ow
,oJ o ,|c| ,oJr ,reerreJ |n|s| rre, neJ|Jnor
we|| Jone so ,oJ cn
,J ,oJr ne |n nJ
re|x Jn|| |e
|0 J|s,|,
e||s ,oJ |s
reJ, | |so
|s se|ngs or
|Jrgers, c||c|en,
sJsges
nJ s|non
so ,oJ cn
|n nJ
e
or
|en,
110NOVLMBLl 20J3menstness.ce.uk
Brad, pasta and rlc may sm|lk crucla|
|mnts tc mcst ma|s, but cuttlng thmcut cf
ycur dlt - a|cng wlth sugary snacks and cthr
prccssd fccds - wl|| mak a hug dlffrnc
lf ycu'r trylng tc carv hard abs. 1h ma| p|an
b|cwrp|acs prccssd carbs and rflnd sugars
wlth natura| whc| fccds, vgtab|s and |an
prctln scurcs tc suppcrt ycur fat-|css ffcrts.
mensf|tness.ce.uk/meallan
\A|R|
,
S||\|S
Peast on who|e foods to get a |ean, r|pped body
CHlCKN
rev|des 10g
ef rete|n er
th|gh te hel yeu
bu|ld muscle.
0Nl0N
effers h|gh levels
ef chrem|um,
wh|ch revents
|nsul|n s|kes
se yeu den't
stere fat.
C0MlN
centa|ns
casa|c|n, wh|ch
rams u yeur
metabel|smfer
mere eff|c|ent
fat-burn|ng.
LM0NI0lC
|s full ef
|mmun|ty-
beest|ng
flavenels and
alse blunts
|nsul|n s|kes.
|--J
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K
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l
RAkFA5T
Fr|ed eggs
prcvld 7g cf
prctln ach,
whlch bul|ds
musc| and
fl||s ycu up ln
th mcrnlng,
as w|| as a hlt
cf H0L ('gccd'l
chc|strc|
tc prctct
agalnst
c|cggd
artrls.
Te make
Hat th cl| ln a |arg, havy-bcttcmd
saucpan cr tagln pct.
Sascn th chlckn wlth sa|t and pppr.
Add tc th pan and brcwn cn bcth slds.
Rmcv and st tc cn sld.
Add th rmalnlng cl|, cnlcns and gar|lc tc
th pan and saut fcr tn mlnuts. Add th
splcs and stlr ln fcr cn mlnut.
Stlr ln th tcmatcs, chlckn, aprlccts, |mcn
julc, hcny and ha|f th ccrlandr. Pcur ln
th stcck and ccck cvr a |cwhat fcr 30
mlnuts untl| th chlckn ls tndr.
Sprlnk| th a|mcnds and th rmalnlng
ccrlandr cvr th tcp and srv.
DlNNR
Ch|cken tag|ne
3tbsp c|lv cl| / B sma||
chlckn thlghs / 2 mdlum
cnlcns, chcppd / 2 gar|lc
c|cvs, crushd / A |arg
plnch cf saffrcn thrads,
crushd / Jtsp grcund glngr /
Jtsp grcund cumln / Jtsp
grcund clnnamcn / 400g
cannd chcppd tcmatcs /
J0 drld aprlccts, quartrd /
J |mcn, julcd / 2tbsp hcny /
A sma|| handfu| cf chcppd
ccrlandr / 300m| chlckn
stcck / 4tbsp f|akd a|mcnds,
tcastd / 200g ccusccus
LUNCH
Mackerel,
temate and
avecade
salad cffrs
hlgh |v|s cf
hart-ha|thy
unsaturatd
fats and
fl||lng flbr.
5NACk5
lueberr|es
and cashew
nuts ar grat
scurcs cf
antlcxldants
and musc|-
rpalrlng
prctln.
@SC|bX SC|-bX sc|-mx.co.uk
A|| you need.
PROTE|N PER
OA|LV OOSE
I4
B|O-ACT|VE
|NCREO|ENTS
CREATACORE
Tb
CREAT|NE
I0g 90g
The most advanced a||-|n-one mass ga|n so|ut|on.
112NOVLMBLl 20J3menstness.ce.uk

0|ve your morn|ng fry-up a hea|thy upgrade

w|th th|s rec|pe fromchef Adam0ray
lN0k0lNT5 --
p|umtcmatc / 1tsp rapeseed c|| / 2 free-range pcrk sausages / 2 s||ces free-range
smcked back baccn / 100m| wh|te w|ne v|negar / 2 free-range eggs / 1 |arge mushrccm,
washed / 1 s||ce stcne-grcund whc|emea| bread
T0MAK

Brush the tomato w|th rapeseed o||

and p|ace under a med|umgr||| w|th
the sausages and bacon urn the
sausages and bacon occas|ona||y
to ensure they coo| even|y

Meanwh||e, t||| a sma|| saucepan w|th

water unt|| threequarters tu||, add the
wh|te w|ne v|negar and br|ng to the bo||

Crac| the eggs |nto separate cups

Cent|y pour themone at a t|me |nto
the pan St|r the water |n an even
c|oc|w|se mot|on so the eggs gent|y
sp|n, and coo| tor tour to t|ve m|nutes

Once the eggs are t|rmbut not overcoo|ed,

remove w|th a s|otted spoon and p|ace on
a p|ece ot ||tchen ro|| to remove mo|sture

l|ace the mushroomunder the gr|||

a|ongs|de the tomatoes, sausages
and bacon tor two m|nutes

oast the bread and serve

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TH
MAL
FRY-UP
The class|c 5aturday mern|ng
hangever cure deesn't have
te be a greasy affa|r, br|mm|ng w|th
trans fats. Iust make sure yeu cheese
fresh, h|gh-qual|ty |ngred|ents and
be smart abeut hewyeu ceek them.
TH
0NU5
M0R HALTHY
FAT5, L55 LDL
CH0L5TR0L
RAP5D0lL prov|des omega 3 to
|mprove jo|nt hea|th, wh||e T0MAT05
conta|n |ycopene, wh|ch he|ps to |ower
|eve|s ot 'bad' l0l cho|estero|
TH
5WAP
FRlDCC5
F0R P0ACHD
'l|ghtemperature coo||ng,
espec|a||y try|ng, produces tox|c
compounds that cause |nt|ammat|on |n
the body and can |ead to d|seases such
as d|abetes and heart d|sease,' says
Cray 'loach|ng your eggs |nstead
m|n|m|ses these tox|ns'
TH
RClP
mensf|tness.ce.uk/healthytw|st
'-J-
ADAMCRAY
|s execut|ve chet at S|y|on
(s|y|onrestaurantcou|l
|n the loya| lest|va| la||,
london le has been a
chet tor 23 years and has
he|d a M|che||n star tor JJ
le cyc|es 30|ma day,
competes as a runner
and tra|ns |n |rav maga
at S|y|on
ntcou|l
va| la||,
been a
and has
tar tor JJ
a day,
unner
maga
114NOVLMBLl 20J3menstness.ce.uk
TH 5ClNC
|n the Uk |t's |mposs|b|e to get
enough v|tam|n 0 - essent|a| for
strong bones and the absorpt|on of key
nutr|ents - fromthe ma|n natura| source,
sunsh|ne, accord|ng to the Nat|ona| |nst|tute
of Hea|th. Whey prote|n a|ds musc|e bu||d|ng
and repa|r post-workout, accord|ng to a study
|n the 1ournct Dj The Internctionct 5ociety Dj
5ports Nutrition. P|sh o|| has been shown to
|mprove card|ovascu|ar hea|th, reduce
|nf|ammat|on and |mprove your rat|o
of hea|thy fatty ac|ds |n a study
|n the Americcn 1ournct
Dj Physiotogy.
O
,,'--
|J#|I |J4IJ
UlC||ght heavywe|ght A|exander Custatssonrevea|s
thereg|methat strengthensh|s|mmunesystem
TH k0BLM
You want to |nvest |n
supp|ements, but there
are so many to choose
fromand you're
work|ng to a budget.
0
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TH 50L0Tl0N
Pocus your resources on
the three that can make
the b|ggest d|fference to
your hea|th and tra|n|ng:
v|tam|n 0, f|sh o|| and
whey prote|n.
Limited funds7 All yeu
need are these essential
sulements
Threeef
thebest

'1hls h|ps tc prctct ycu frcm

l||nss and sccth ycur jclnts aftr
tralnlng,' says Custafsscn.

'1hs ar grat bcaus thy a||cw

ycu tc gt mcst cf th vltamlns
ycur bcdy nds ln cn gc.'
'Prctln h|ps ycur musc|s tc
rpalr and grcw, but lt a|sc h|ps tc
rgu|at ycur lmmun systm.'
4||l||l\4|I
#1| |IJl||I
B00570lMMUNl7Y
'ra|n|ng camps can
be |ong and hard, and
your body brea|s down
a||ng these supps
w||| he|p you to stay
strong and stop you
tromgett|ng s|c|'
UPC events, |nc|ud|ng UPC J65: !ones vs
Custafsson, are shown ||ve on B1 5port.
Por more |nformat|on, v|s|t ufc.cem.
J4|J\ J
menstness.ce.ukNOVLMBLl 20J3117
F|x yeur weaknesses
w|th 5ev|et-style
tra|n|ng 118
Want te try bedy-art
sl|ts7 0ur exerts
exla|n hew 124
F|ve meves, ene
dumbbell, ne mere
leve handles 141
0vertra|n|ng7 Here's the
secret te kee|ng yeur
muscles fresh 130
The lan te hel yeu
bu|ld a huge chest |n
[ust feur weeks 145
MAkY0UR5TVNTTR
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(
0
e
b
u
t
A
r
t
|s thr a fat, unha|thy man lnsld
ycu just waltlng tc gt cut7 Fvn lf
ycu'v bul|t a |an bcdy wlth vry
|ltt| vlslb| fat, ycu ccu|d stl|| hav
dangrcus |v|s cf vlscra| fat -
th klnd stcrd arcund th crgans
undr th abdcmlna| musc|s. 1cc
much cf thls can lncras ycur
rlsk cf typ 2 dlabts, acccrdlng
tc a US study pub|lshd ln th
!ourncl C] Thc Amcriccn Mcdiccl
Associction. Wlghlng ycurs|f
wcn't t|| ycu ycur vlscra| fat
|v|s, and nlthr wl|| uslng
ca||lprs fcr a bcdy-fat radlng
- thls gaugs subcutancus
fat, an xcss cf whlch dcsn't
lncras ycur dlabts rlsk.
|nstad ycu shcu|d masur
ycur walst clrcumfrnc.
Acccrdlng tc th NHS, mn
hav a hlghr rlsk cf ha|th
prcb|ms lf thlr walst ls mcr
than 94cm(37lnl. |nc|ud lntrva|
sprlnts ln ycur tralnlng - a 0uk
Unlvrslty study fcund that
hlgh-lntnslty xrcls ls cn
cf th mcst ffctlv ways tc
ccmbat vlscra| fat - and stay
b|cwthat maglc numbr.
5eft centre
ls your t|tness on|y s||n deep ac||eyour
|nner tat man andreapthehea|th benet|ts
MF ti
As ||tt|e as B0
m|nutes' aerob|c or
res|stance tra|n|ng
each week can
stop v|scera| fat
|eve|s |ncreas|ng.
Need te f|x the weak l|nks |n yeur bedy7 Thanks te 5ev|et
sc|ence and the feunder ef f|tness mevement 5trengf|rst,
th|s werkeut has get yeu cevered -whatever yeur a|lment
5TR0N0

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0065TW0RK00T
menstness.ce.ukNOVLMBLl 20J3119
Ib P0LL0P PLAN
P808LH8A0 P08I08
80L0I|0N
,
b0LL0w
,
P0LL0P8
'The hellewes|t|en |s a esture
fremgymnast|cs des|gned
te max|m|se strength,' says
Tsatseul|ne. 'lt means tensed
and shertened abs, tensed
glutes, a tucked-|n elv|s, flared
sheulder blades and a sl|ghtly
cencave bedy shae. lt g|ves
yeur lats synergy" w|th many
ether muscles, wh|ch |s useful
|n many athlet|c mevements.'
OCrab th bar wlth an cvrhand
grlp, tns ycur abs and
assum th hc||cwpcsltlcn.
OLcck stralght ahad and hunch
cvr th bar as ycu pu|| up.
1cuch ycur nck cr uppr
chst tc th bar tc mak sur
thr ls nc dcubt that ycu
hav ccmp|td th rp.
OLcwr ycurs|f undr
ccmp|t ccntrc| and
paus brlf|y wlth ycur
arms fu||y stralght bfcr
gclng fcr ancthr rp.
The lan
Te |ncrease yeur hellewull-u
number and f|x yeur cere and
esture yeu're ge|ng te de them
every day, w|th ene day eff
each week. Yeu'll de a max set,
then de feur mere sets, tak|ng
ene re eff each t|me. ach day,
add ene re te ene set, unt|l
yeur max set gees u at the end
ef the week. Here's hewthat
werks fer the f|rst ten days.
0ay 1 5, 4, 3, 2, 1
0ay 2 5, 4, 3, 2, 2
0ay 3 5, 4, 3, 3, 2
0ay 4 5, 4, 4, 3, 2
0ay 5 5, 5, 4, 3, 2
0ay 6 6, 5, 4, 3, 2
0ay 7 Rest
0ay B 6, 5, 4, 3, 3
0ay 9 6, 5, 4, 4, 3
0ay 10 6, 5, 5, 4, 3
P
av| 1satscu|ln
thrlvs cn flxlng
waknss. Aftr
grcwlng up ln th
USSR, |arnlng th scrts cf
spcrts sclnc at Mlnsk
Unlvrslty and lntrcduclng
th ktt|b|| tc us dcadnt
Wstrnrs, h has fcundd
burgcnlng fltnss mcvmnt
Strcngflrst. Why th tlt|7
Bcaus, 1satscu|ln and hls
fc||cwrs say, strngth ccms
flrst - lt's th fcundatlcn cf
vrythlng ycu dc, sc ycu
cught tc gt lt rlght.
1hat's what th wcrkcuts
cvr th fc||cwlng pags
ar abcut. By fccuslng cn
ycur waknsss, ycu bul|d
th fcundatlcns fcr gttlng
strcngr than vr - and
thn ycu'|| b ab| tc dc
anythlng |s ycu |lk.
5trengFirst's inaugural 5FC
Kettlebell lnstructer Level l
ceurse was held in uly
2013, with a secend ceurse
anneunced fer 2014. Fer
infe see strengfirst.cem.
,
Ib 400AY
Ib|0k 8A8 0A0L||I
P8008AHH
Alternat|ves 0ead||ft
,
5ets 2 Res 5
P808LH Y00 V b|I A PLAIA0
,
AN0 Y00 8 0V8I8A|N0
Crab a thlck bar - whlch
80L0I|0N I0 0I 00I 0| A 80I, 00 Ib
wl|| tst ycur strngth
8AH A8Y w08k00I |08 40 0AY8
wlthcut cvrtralnlng
ycu - wlth hands just
Want te make strength ga|ns w|theut
cutsld ycur |gs.
burst|ng bleed vessels |n yeur face7 The
Llft th bar by drlvlng
secret |s 'greev|ng' the mevement. 'Fer
ycur hlps fcrwards,
the next 40 werkeuts, cemlete exactly
kplng a f|at back.
the same tra|n|ng regramme, f|ve days
a week,' says Tsatseul|ne. 'Never lan er
A
werry abeut the we|ght er the lead. Always
stay w|th|n yeur caab|l|t|es - s|mly
cemlete each l|ft w|theut any emet|en er
exc|tement and str|ve fer erfect techn|que.
'The secret te the regramme |s te
ach|eve the des|red velume by cemlet|ng
u te ten sets ef a l|ft |n a week. The lead
w|ll |ncrease naturally as yeu beceme mere
cemfertable and yeu feel l|ke the we|ghts
are becem|ng tee easy. lt |s that s|mle -
den't ever ceml|cate matters.' Tsatseul|ne
suggests a deadl|ft, lus a ress, 'ull|ng'
mevement, exles|ve meve and abs meve.
8|0P8 008L kIIL8LL 8w|N0
Alternat|ves Ch|n-up, Alternat|ves 5natch
dumbbe|| cur|
5ets J Res 20
5ets 2 Res 5
Hc|d a ktt|b|| ln bcth hands
Hc|d a bar wlth ycur wlth ycur ft s|lght|y wldr
arms shcu|dr- than shcu|dr-wldth apart.
wldth apart.
Bnd fcrwards at th hlps and
Cur| lt up tc ycur kns tc swlng th ktt|b||
chst, paus at th btwn ycur |gs, thn pcp
tcp, thn |cwr ycur hlps fcrwards tc swlng
undr ccntrc|. th ktt|b|| upwards.
AA 88 A
0 12 12 12 1112 12 112 12 12 12 12 12 112 12 12 12 111 0000 12 OO 22000000000N N NO NO NO NO NO NO NO NO NO NO NOOOOVL VL VL VVVL VL VL VL VLLLLLLLLLLLLLLLLLLLLLLLLLLL VL VVLMMMB MB MB MB MB MB MB MB MB MB MBBBB MBLLLl Ll Ll Ll Ll Ll Ll Ll Ll Llllllll 22222222220J 0J 0J 0J 0J 000J33333 ns 22 tn 220J 0J 0J 00J 00JJ3 3333333mens mens me me me me me me mme meeeens nns nnsstttn tn tn tn tn tn nes nes nes es es es es es s e ttnes esss. s. sss. s.ccc VLL ssss..ce cce ce ceeeeeeeeeeeeee.u .u .u .u ...u .u .u .u uuuuuuuukkkkkkkkk 120/NOVEMBER 2013/menstness.co.uk
0V8bA0 P888
Alternat|ves
Bench press, |nc||ne
8 A 88
bench press
5ets 2 Res 5
Crlp th bar wlth ycur
hands just cutsld
shcu|dr-wldth apart.
Brac ycur g|uts and
abs tc glv ycurs|f
a stab| p|atfcrm
tc prss frcm.
Prss upwards,
|ccklng cut th bar
at th tcp cf th
mcv. Paus brlf|y,
thn |cwr th bar
undr ccntrc|.
A88 wbL 80LL00I
Alternat|ves Barbe|| ro||-out, p|ank, hand wa|k-out
5ets J Res 5
Kn|lng cn th f|ccr (cr standlng, lf ycu'r
ccnfldntl brac ycur abs and rc|| cut untl|
ycu'r as c|cs tc hcrlzcnta| as pcsslb|.
Ccntract ycur abs and rc|| back ln.
122NOVLMBLl 20J3menstness.ce.uk
0065TW0RK00T
w08k00I I
0eadlift
Reps 15 65of your max
Kettlebell swing
Reps 100 sp||t as necessaryI
w08k00I 3
0eadlift
Reps 12 75of your max
Kettlebell swing
Reps 100sp||t as necessaryI
w08k00I 2
0eadlift
Reps 15 70of your max
0euble kettlebell squat
5ets 5 Reps 5
w08k00I 4
0eadlift
Reps B B0of your max
0euble kettlebell squat
5ets 5 Reps 5
Ib PLAN
5tart every sess|en w|th three sets ef three l|ght geblet squats. Tra|n three t|mes a week w|th at least a day between werkeuts
A A
A
8 A
8
A
0065TW0RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKK000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000T 00 5 0 00000000000000000000000000
A
hree t|mes a week w|th at least a day between werkeuts
8 A
kIIL8LL8
AN0 80AI8
P808LHL|H|I0 0YHI|H
80L0I|0N |0008 0N
|||0|N0Y AN0 |08H
Ne t|me fer the gym7 Fecus
en the best bang-fer-yeur
buck meves and watch
yeur l|fts recket. 'Cemlete
th|s werkeut three t|mes a
week, start|ng w|th seme
geblet squats te warm
u,' says Tsatseul|ne. 'Fer
the kettlebell sw|ngs,
use heav|er we|ghts
- areund 30%ef yeur
bedywe|ght - and sl|t
themu as necessary.'
Fer the deadl|fts, de s|ngle
res w|th shert rests.
kIIL8LL 8w|N0
OHc|d a ktt|b|| ln bcth hands, wlth ycur
ft just wldr than shcu|dr-wldth apart.
OBnd fcrwards at th hlps and kns
tc swlng th ktt|b|| btwn ycur
|gs, thn pcp ycur hlps fcrwards
tc swlng th ktt|b|| upwards.
008LI 80AI
OHc|d ktt|b|| by th 'hcrns'
and squat as |cwas pcsslb|,
tcuchlng ycur |bcws tc ycur
kns at th bcttcmcf th mcv.
O0rlv back up thrcugh ycur h|s.
0A0L||I
OStandlng wlth ycur ft shcu|dr-
wldth apart, grlp th bar wlth ycur
hands just cutsld ycur |gs.
OLlft th bar by drlvlng ycur hlps
fcrwards, kplng a f|at back.
w08k00I 5
0eadlift
Reps 6 B5of your max
Kettlebell swing
Reps 150 sp||t as necessaryI
w08k00I 8
5tart the cyc|e aga|n but add
5kg to your prev|ous max
0euble kettlebell squat
5ets 5 Reps 5
8
8
0008L kIIL8LL 80AI
OHc|d a palr cf ktt|b||s ln th
'rack' pcsltlcn - b||s agalnst
ycur fcrarms, |bcws up - and
squat as |cwas pcsslb|.
O0rlv back up thrcugh ycur h|s.
0YMTALK
0
'You shou|d do a spec|t|c warmup betore you even
th|n| about do|ng an exp|os|ve movement |||e th|s,'
says tra|ner 0an Ba|dw|n (s|x3n|necoml 'l|gh |nee
spr|nt|ng on the spot and ||ght bound|ng w||| t|re you up'
0
'Stand ta||, w|th teet h|pw|dth apart and your arms
above your head so you can use themto he|p
generate momentumand |eep your ba|ance'
O
'As you bend your |egs s||ght|y at the |nee you
shou|d tee| a stretch |n your hamstr|ngs h|s
w||| te|| you when you're co||ed and ready
to exp|ode up Br|ng your arms down and beh|nd you,
ready to powertu||y sw|ng upwards as you jump'
0
'!ump and dr|ve your arms up above your head
Your body w||| to||owwhere your arms and
chest are po|nt|ng lt you don't get your arms a||
the way up, don't expect to jump to your max|mum'
0
'echn|que w||| on|y get you so tar Once you
p|ateau you need to strengthen C|utehamstr|ng
ra|ses, squat jumps and dead||tts, a|| done w|th
a contro||ed eccentr|c phase and exp|os|ve concentr|c
phase, w||| he|p add he|ght to your box jump'
kP TH
RP5 L0W
WlTH PLNTY
0F R5T F0R
THl5 XPL05lV
M0V
5 WAY5 T0P0WR UP Y0UR
Na|| th|s mcvefcr a hugebccst |n|egpcwer
Bexjump
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Bglnnrs shcu|d bul|d strngth wlth
fu||-bcdy ssslcns thr tlms a
wk. Sp|lts ar bttr fcr thcs whc
traln mcst days - ycu can lncras th
wcrk dcn whl| maxlmlslng rccvry.
Wcrklng ycur uppr bcdy cn day and
|cwr bcdy th nxt can glv ycu a
ccmprhnslv wcrkcut. |f ycu want
tc fccus cn wak pclnts cr a spclflc
gca|, add ln a 'vanlty day'.
1ralnlng wlth bcdy-part sp|lts ls
grat fcr bul|dlng musc| mass. But
lt's an lnfrlcr tchnlqu lf ycu want
tc |cck ath|tlc cr |an, cr lf ycu want
tc lmprcv spcrts prfcrmanc.
An uppr/|cwr-bcdy sp|lt twc days a
wk |ts ycu lncras vc|um and
lntnslty. |f ycu wcrk cut mcr
frqunt|y, gc havy thn |lght tc
asslst rccvry and rduc fatlgu.
1hr wcrkcuts a wk. 0ay cn,
|gs. 0ay twc, pushlng mcvmnts
fcr shcu|drs, chst and trlcps.
0ay thr, pu||lng xrclss fcr back
and blcps, lnc|udlng dad|lfts.
Push/pu|| sp|lts cvr fcur ssslcns a
wk. Push ssslcns fccus cn chst,
back, shcu|drs and ca|vs, whl|
pu|| cns fccus cn abs, |gs and
arms. 1hls glvs ycu tlm tc rccvr.
Crcuplng musc|s that wcrk tcgthr,
such as chst and trlcps, cr back and
blcps, |ts thmrccvr rathr than
cvrtaxlng musc|s by rcrultlng thm
as prlm mcvrs and thn as suppcrt.
Clv ycur bcdy parts ncugh rst. |f
ycu'r wcrklng ycur chst cn Mcnday,
dcn't dc ycur trlcps cn 1usday
bcaus thy'|| b fatlgud frcmth
prvlcus day's prsslng mcvmnts.
1h ky ls tlm. |f ycu wcrk fu||-
tlm and hav |cts cf cb|lgatlcns,
ycu'r |ss |lk|y tc flnd ncugh fcr
sp|lts. Mlss just cn day and ycu'||
undc a |ct cf ycur hard wcrk.
5am Welsh
F|tness medel
Fabie Benanne
5|x3N|ne
Lewis
Therneycreft
Pretege Lenden
When sheuld yeu
use training slits7
Hew can yeu
make the mest ef
bedy-art slits7
What ferm ef
training slits de
yeu refer7
M6N'5 FlTN655 5H0/W0RK00T KlT
lLlL AlL llLL ClLA-VAlUL llO0UCS llOMOUl ONllNL SOlL, LACl MLLlNC 0lllLlLN lAlNlNC NLL0S
0K6TTL6B6LL
3JJ\M// IJ|J
0/3I ||JN
E2349
Lrgonom|ca||y des|gned
to prov|de a comtortab|e
gr|p, th|s robust |ett|ebe||
|s pertect tor homebased
tota|body wor|outs
JJ 3188 I8 |ree sa|es aa1 jra1act a1|ce |ram 9am-9jm s|aj.meas||taess.ca.a|
0W6l0HTLlFTlN0 0L0V65
3JJ\M// 0JNI|3I
EJ399
hese h|ghqua||ty |eather
gr|p g|oves otter |ncreased
wr|st support to ass|st
w|th heav|er ||tts and
reduce your r|s| ot |njury
0M60lClN6 BALL
3JJ\M// JJJ3||
|/NJ|| c|J
E3399
he doub|ehand|e gr|p
means you can use th|s
we|ghted med|c|ne ba|| to
pertorma w|de range ot
exerc|ses
0
0
O
8edy-pert
spIIts
Dur experts exp|a|nhowwork|ng
d|erent body parts ond|erent
days canwork for you
124NOVLMBLl 20J3menstness.ce.uk
l WANT NOSCLETECH
MU8CLETECH
do|ph|ntness.co.uk
N
E
W
NEW FORMULAS FOR EFFECTIVE RESULTS.
PERFORMANCE

NO UNDERDOSED KEY lNGREDlENTS

NO BANNED SUBSTANCES

NO FlLLERS

NO HYPE

NO EXCEPTlONS
Just Our Most Powerfu| Supp|ements Ava||ab|eI
Proper nutrition and regular training are essential to achieving ]our ood]ouilding goals. Faceoook logo is owned o] Faceoook lnc. All trademarks are owned o] their respective
trademark owners. Carefull] read the entire laoel oefore use and follow directions. 2O18
menstness.ce.ukNOVLMBLl 20J3127
M05T-00M0V6
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f spcrts prfcrmanc, lnjury
prvntlcn cr just havlng
blggr |gs ls lmpcrtant tc
ycu - and ycu'd b a prtty
wlrd MF radr lf ncn cf thm
ar - ng|ctlng th musc|s at
th backs cf ycur thlghs wl||
|av ycu, w||, hamstrung. 1h
thr musc|s hr - th blcps
fmcrls, smlmmbrancsus and
smltndlncsus - mak up ycur
hamstrlngs and tralnlng thm
ccrrct|y ls vlta| tc havlng th
strcngst, fastst bcdy pcsslb|.
'Many runnrs, fcctba||rs
and cyc|lsts ar quad-dcmlnant,
whlch mans thy us th frcnt
thlgh musc|s far mcr cftn
than th hamstrlngs,' says Nlck
Mltch||, fcundr cf U|tlmat
Prfcrmanc (upfltnss.cc.ukl.
'Muscu|ar lmba|anc btwn
th frcnt and back cf th thlghs
p|acs xcsslv straln cn th
hlp and kn jclnts, sc lnjurls
ar ccmmcn. 1ralnlng th
hamstrlngs wl|| addrss any
lmba|anc, lmprcv sprlntlng
and turnlng spd fcr ath|tlcs
and spcrt, and a|sc add srlcus
musc| mass tc ycur |gs tc h|p
ycu squat and dad|lft mcr.'
Turn the pcge
jer Mtchell's
number ene
hcmstrng
strengthener,
plus twe ecser
vcrctens te help
buld better legs
H080L IA80I8
8|ceps
Iemor|s
8em|teod|oosas
thl0h
kN0
Hl0ht
Cet b|gger, stronger and
more stab|e hamstr|ngs
w|th just one move
8em|memhraoosas
Why it werks
'Th|s meve really h|ts yeur hamstr|ngs and glutes as well as werk|ng
the calves and lewer back te strengthen yeur ester|er cha|n,' says
M|tchell. 'lt alse |mreves knee and h| extens|en, wh|ch can hel
yeu ave|d |n[ury, and laces less stress en the lumbar s|ne than
ether hamstr|ng-fecused meves, such as Reman|an deadl|fts.'
A
B
h|s recru|ts more musc|e t|bres
than a s|mp|e mach|ne hamstr|ng
cur| and targets a|| three heads
ot the hamstr|ngs, as we|| as
your g|utes Stronger, more
ett|c|ent hamstr|ngs |mprove
spr|nt|ng and jump|ng and w|||
a|d you |n |owerbody ||tts
O Ad[ust the glute-hamdeveleer (CHD) se
when yeur feet are secured yeur quads
are rest|ng en the m|ddle ef the CHDand
yeu can lewer yeur terse ever the end.
O Pes|t|en yeur bedy abeve yeur knees
at r|ght angles te yeur lewer legs, w|th
yeur arms felded acress yeur chest.
O race yeur cere and slewly lewer yeur
terse ever the edge ef the CHD, unt|l yeur
bedy ferms a r|ght angle at yeur h|s.
O Return te the start es|t|en exles|vely
by centract|ng yeur hamstr|ngs.
O lf yeur gymdeesn't have a CHD, kneel
en a mat and get a artner te held
yeur feet wh|le yeu de the meve.
0lute-hamraise
12BNOVLMBLl 20J3menstness.ce.uk
M05T-00M0V6
Us|ng the |at pu||down mach|ne
otters the same benet|ts as the
ma|n move, but ho|d|ng a doub|e
rope cab|e attached to the we|ght
stac| counterba|ances your
bodywe|ght, ma||ng |t a pertect
beg|nner move tor gradua||y
bu||d|ng hamstr|ng strength
h|s s|mp|e yet exce||ent ||tt
strengthens hamstr|ngs |n a
way that a||ows you to adjust
the we|ght to su|t your ab|||ty lt
a|so targets your poster|or cha|n,
|nc|ud|ng your upper bac| and
traps, and |mproves gr|p strength
O 5et the we|ght stack te the cerrect res|stance.
O kneel fac|ng away fremthe mach|ne w|th the
backs ef yeur calves aga|nst the ad, held|ng a
deuble-cable ree attachment |n each hand [ust
beh|nd yeur head w|th yeur elbews e|nt|ng u.
O 5lewly lewer yeur terse tewards the greund,
kee|ng yeur abs braced.
O Return te the start qu|ckly by centract|ng
yeur hamstr|ngs.
O 5tand tall w|th yeur feet sheulder-
w|dth aart, held|ng a barbell w|th an
everhand gr| [ust euts|de yeur th|ghs.
O kee|ng a sl|ght bend |n yeur knees, lean
ferwards fremthe h|s, net the wa|st, and
lewer the bar dewn yeur sh|ns unt|l yeu
feel a geed stretch |n yeur hamstr|ngs.
O Reverse the meve back te the start
and ush yeur h|s ferwards.
Hkk lt k8l8 I
Hkk lt k8l8 2
ull-dewn
glute-hamraise
kemanian deadlift
menstness.ce.ukNOVLMBLl 20J3129
A B
A B
130NOVLMBLl 20J3menstness.ce.uk
'
svr. 0cn't undrstlmat th
fu|| rst cptlcn - mcr cftn than
nct ycu'|| ccm back strcngr.
Whct ese ccn l uc?
Mak sur thr's varlty bcth ln
th typ cf wcrkcut ycu dc and ln
hcwycu apprcach ycur wcrkcuts.
Pcr xamp|, ln strngth wcrk
many pcp| rgard ccnstant|y
addlng wlght as th cn|y way tc
prcgrss. 1hls lsn't tru - thr ar
p|nty cf ways tc mak sur ycu ar
ccntlnua||y gttlng bttr, lnc|udlng
Tr's nc such thlng as cvrtralnlng, says strngth ccach Cht Mcrjarla
- just undr-rccvrlng. Manag bcth tc kp ycur gymgalns gclng
Whct exccty is cvertrcining?
|t's an cftn mlsundrstccd tcplc.
0splt th nam, lt lsn't ra||y
abcut tralnlng tcc much but a |ack cf
rccvry - thr's a blg dlffrnc.
What w ca|| 'cvrtralnlng' ls what
happns whn thr ls lnadquat
rccvry btwn wcrkcuts.
|t mans ycur tralnlng lsn't at
an cptlma| |v| and ycu arn't
maklng th galns ycu shcu|d b.
Hcwuc l kncwij l'mcvertrcineu?
1hr ar a numbr cf symptcms.
ccnstant fatlgu, cthrwls
lnxp|lcab| drcps ln strngth
cr prfcrmanc, lnscmnla,
dprsslcn, |css cf |lbldc, chrcnlc
musc| scrnss and an lncrasd
suscptlbl|lty tc l||nss. Onc lt has
happnd tc ycu, lt's |lk|y tc dral|
ycur tralnlng fcr wks cr vn
mcnths, and batt|lng thrcugh th
symptcms wl|| cn|y mak thlngs
wcrs. 1hls ls cn cas whr
prvntlcn ls far bttr than cur.
Hcwuc l cvciu it?
1h flrst ky tc avcldlng cvrtralnlng
ls what ycu dc ln th gym. Larn tc
manag and ccntrc| ycur lntnslty.
A||-cut J00ffcrt vry tlm ycu
hlt th gymls nct rccmmndd.
Cclng tc fal|ur cr trylng tc hlt a PB
vry tlm ycu'r ln th gymwl||
crush ycu vntua||y. Mak sur
ycu fc||cwa structurd p|an that
lnc|uds rccvry days (cr wksl.
|t's crucla| tc flnd a ba|anc. |f
vry tlm ycu dcn't f| |lk gclng
tc th gymycu tak that as a slgn
that ycur bcdy has had ncugh,
ycu'|| nd up rar|y gclng tc th
gym. But at th sam tlm, lt lsn't
smart tc push thrcugh anythlng and
vrythlng. Larn th ways ln whlch
ycur bcdy ls warnlng ycu lt's had
ncugh - and |arn tc |lstn tc lt.
Hcwuc l kncwwhen tc bcck cjj?
|f ycu flnd ycurs|f f|lng |ack|ustr
day aftr day, th tlm has ccm
tc back cff th tralnlng. 1hr ar
a fwcptlcns whn lt ccms tc
dclng thls. Ycu can try cuttlng dcwn
cn vc|um and/cr lntnslty fcr a
wk cr sc, a practlc kncwn as a
'd|cad' wk. A|trnatlv|y ycu can
tak a ccmp|t rst, partlcu|ar|y
lf ycur cvrtralnlng symptcms ar
lncraslng rps, lncraslng sts,
dcraslng rst and lmprcvlng fcrm.
Whct ccn l uc cutsiue the gym?
Mak sur ycu'r atlng ncugh tc
sustaln ycur tralnlng p|an. Cttlng
p|nty cf vltamlns and nutrlnts
frcmfrsh scurcs - whlch shcu|d
lnc|ud p|nty cf vgtab|s - wl||
h|p, as wl|| atlng prctln at vry
ma|. And mak sur ycu'r gttlng
ncugh s|p. |f ycu'r tralnlng hard,
lght hcurs a nlght ls th mlnlmum.
Whct ij the wcrst hcppens?
|f ycu ar ccmp|t|y dralnd and
can't fac ancthr squat, tak tlm
cff tc rst and rcuprat. 1rat
ycurs|f tc a sauna cr a massag,
and dc scm fcamrc||lng. And ln
th futur, mak sur ycu tak ycur
rccvry just as srlcus|y as ycur
tralnlng. |t's hcwycu gt bttr.
KN0WL6006
A||out 00cjjort is not
rccommcnccc. Coinqto
jci|urcor tryinqtonit cPB
cvcrytimcvi|| crusnyou'
I0lNTH
00T5
Wunt te keep truck
ej yeur recevery7
Apencl s ull yeu
need, wth ths
test jremstrength
und cendtenng
expert 0un 1ehn
0
0ruwus muny dets us
yeu cun en u pece ej
puper n ten secends.
0
0e ths every duy. Ij the
number dreps ubruptly
- suy, jremu 40-45
uveruge te 30 - yeur
centrul nerveus system
ceuld be sujjerng
jremthe ejjects ej
evertrunng. The
sume s true j yeu jnd
yeur typng er textng
sklls jullng upurt.
O
Ij there's u preblem,
scule yeur trunng buck
by ulterng the vurubles
such us weght, sets er
rest. Alternutvely, eut
mere er get mere sleep.
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5WlMMlN00RlLL5 5WlMMlN00RlLL5 5WlMMlN00RlLL5
8I80K|0|0|N|08
0LYMP|0 8|LVL8 ML0ALL|8J M|0bALL !AM|L80N LXPLA|N8 b0wY00 0AN MA8JL8
JbL 88LA8J8J80KL 8Y 80|L0|N0 M080LL, 8J8LN0Jb AN0 LXPL08|VL P0wL8
Michael Iamiesen
Age 25
He|ght J.B6m
We|ght BJkg
Ach|evements
O20J2 5||ver meda|,
D|ymp|c Cames
O20J2 5||ver meda|,
wor|d champ|onsh|ps
O20JJ Bronze meda|,
Luropean champ|onsh|ps
menstness.ce.ukNOVLMBLl 20J3133
134AUCUS 20J2menstness.ce.uk
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus
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reaststro|e has a reputat|on tor
be|ng s|owand easy, preterred
by grann|es who want to enjoy
a gent|e sw|mw|thout gett|ng
the|r ha|r wet But |n O|ymp|c compet|t|on,
|t's the toughest and most phys|ca||y
demand|ng stro|e to master !ust as|
M|chae| !am|eson, who won s||ver |n the
200mat london 20J2 'Breaststro|e m|ght
be s|ower than tront craw|, but |t requ|res
much more strength and exp|os|veness,'
he says 'lt's a|| about power'
hat power |s someth|ng !am|eson spent
hours wor||ng |n the gymto deve|op, t||||ng
out h|s trame w|th tasttw|tch musc|es
to g|ve h|man edge |n the poo| lere, he
ta||s to MF about h|s O|ymp|c exper|ence
and h|s grue|||ng tra|n|ng reg|me
Whct went threugh yeur mnd when yeu
were stcndng en the pedumn Lenden7
My t|rst react|on was re||et, to be honest
hen the happ|ness set |n l on|y ever
prepared to w|n a meda|, and l dread to
th|n| howupset l wou|d have been |t l hadn't
ach|eved that But the who|e event was just
amaz|ng the best two wee|s ot my ||te
w|thout a doubt As a spectac|e tor sport |t
was everyth|ng l'd hoped |t wou|d be, and
gett|ng the resu|t l wanted was just pertect
eu were cctchng the eventucl wnner,
0nel Cyurtc, ever the jncl 50m. 0d
yeu reclse hewclese t wcs ct the tme7
he turther we get tromthe Cames, the
more l |oo| bac| and ||c| myse|t, because
l was tra|n|ng tor a pod|umt|n|sh rather a
go|d meda| Atter the sem|t|na| l rea||sed
l cou|d cha||enge h|m, but l don't th|n| l
ever tru|y be||eved l cou|d w|n |t unt|| there
was 2Sm|ett |n the t|na|, and by then |t
was too |ate But l th|n| the exper|ence
he|ped mot|vate me to tra|n even harder
tor the wor|d champ|onsh|ps th|s year
and the Commonwea|th Cames next year
when |t's |n my home country ot Scot|and
l want to w|n a major t|t|e l'munder no
|||us|ons about howhard |t w||| be, though
|t w||| probab|y ta|e a wor|d record to
do |t, but that's what l'mprepar|ng tor
Whct wll yeu hcve te de n
trcnng te recch thct level7
he ma|n th|ng |s to |eep t|t, hea|thy and
|njurytree, wh|ch proved d|tt|cu|t th|s
season he |mportant th|ng |s to ||sten to
my body and |nowwhen to ta|e my toot
ott the gas |nstead ot just push|ng on the
who|e t|me As a youngster, you don't have
any concept ot that because you just want
to tra|n hard a|| the t|me, but as you get a
b|t o|der that becomes harder to ma|nta|n
5wmmng s c lew-mpcct spert.
0e yeu get mcny njures7
lt |s |ow|mpact, but the vo|ume ot tra|n|ng
you do |s much h|gher than any other sport,
so you're prone to |njur|es, part|cu|ar|y
tendon and ||gament stra|ns l'|| get
'l want te win a majer
title. lt will prebably
take a werld recerd,
but that's what l'm
preparing fer'
134NOVLMBLl 20J3menstness.ce.uk
Iam|esen sw|ms fer
u te 2heurs ten
t|mes a week
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ush and peel
ry the strength and power wor|out
!am|eson uses to boost h|s breaststro|e
5WlMMlN00RlLL5
Pcr xrclss J-4 ccmp|t a|| th sts, thn dcras th |cad by 25and prfcrma flna| st
cf up tc tn rps, rstlng fcr 90 sccnds btwn ach st.
Iamiesen says
'Leg strength is really
impertant fer breast
streke. The leg press
helps build that strength,
as well as explesive
kicking pewer.'
O 5|t en the mach|ne, fellew|ng |ts |nstruct|ens
te es|t|en yeurself cerrectly and safely.
O Release the leck and ush threugh yeur heels
te slewly ush the latfermaway fremyeu.
O Pause br|efly, then bend yeur knees te br|ng the
latfermtewards yeu and return te the start.
Leg press
Sets 3 leps 5 lest 90sec
0
A B
Iamiesen says
'This helps yeu in the
pulling part ef the
streke, and teaches
yeu te centrel yeur
sheulder threugheut
the mevement.'
O 5|t and take an everhand, w|de-gr| en the bar.
O Leek ferwards, retract yeur sheulders
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, then return the bar slewly te the te.
Lat pull-dewn
Sets 3 leps 5 lest 90sec
0
A
menstness.ce.ukNOVLMBLl 20J3135
B
C0NTlNUD0NNXT PAC
136AUCUS 20J2menstness.ce.uk
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus
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136NOVLMBLl 20J3menstness.ce.uk
5WlMMlN00RlLL5
reaststreke |s ewer-
based and requ|res mere
muscle mass than ether
sw|mm|ng strekes
some sort ot |ssue at |east once a month usua||y
|n my shou|ders because l'mpertorm|ng the same
stro|e cont|nuous|y tor tour to t|ve hours a day
Whct weuld c typccl week's trcnng entcl7
l sw|mtor two to 2hours ten t|mes over a
s|xday tra|n|ng wee|, cover|ng rough|y 6|m
per sess|on On top ot that l do three 90m|nute
we|ght||tt|ng sess|ons to bu||d strength and
exp|os|ve power, p|us two c|rcu|tbased
sess|ons us|ng bodywe|ght moves tor strength
endurance l a|so do prehab wor| tor |njury
prevent|on and a coup|e ot l||ates sess|ons
to he|p ma|nta|n and |mprove t|ex|b|||ty
Hewdees yeur trcnng cempcre wth thct
ej swmmers n djjerent dscplnes7
Breaststro|e and buttert|y are powerbased stro|es,
whereas tront craw| and bac|stro|e re|y more on
card|o l've actua||y been putt|ng on a b|t ot musc|e
mass |n the gymover the past coup|e ot years, but
|t's hard to ach|eve that when l'mdo|ng so much
sw|mm|ng l've actua||y reduced my sw|mm|ng
vo|ume by about J0JSto a||owme to recover
better and boost my pertormance |n the gym l do
a |ot ot exp|os|ve moves to he|p me produce
max|mumtorce as qu|c||y as poss|b|e box
'l've actually reduced my
swimming velume te allew
me te recever better'
136NOVLMBLl 20J3menstness.ce.uk
O 5quat and gr| a bar w|th a w|de everhand gr|.
O Use yeur glutes te ewer the |n|t|al l|ft, ush|ng
dewn threugh yeur heels. As the bar asses
yeur knees, ush yeur h|s ferwards.
O Reverse the mevement back te the start.
5natch-grip deadlift
Sets 3 leps 5 lest 90sec
O Place ene knee and hand en a bench,
held|ng a dumbbell |n yeur free hand.
O Rewthe we|ght te yeur chest, then return
slewly te the start. Reeat en the ether s|de.
0umbbell bent-ever rew
Sets 3 leps 5 lest 90sec
O 0
Iamiesen says 'This meve really
engages yeur lewer traps and lats,
and teaches yeu te centrel yeur
pesture, which is a must in the peel.'
Iamiesen says 'This is a classic meve
fer building sheulder strength and
alse enceurages yeu te keep yeur
theracic spine preperly aligned.'
C0NTlNUD0NNXT PAC
5WlMMlN00RlLL5
jumps and broad jumps are great tor |mprov|ng
the start ot your ||c|, wh|ch generates about 90
ot your power lront craw| and bac|stro|e guys
don't tend to ||tt as much |n the gymbecause
they can't attord to carry as much bu||
Whct's the key te mcntcnng geed
brecststreke technque7
he most |mportant th|ng |s to be as stream||ned
as poss|b|e lt anyth|ng |s out ot ||ne |t w||| cause
res|stance and s|owyou down o ma|nta|n th|s
pos|t|on you need to |eep your hands together
at the beg|nn|ng ot the stro|e w|th your ears
pressed aga|nst the |ns|des ot your arms and
your an||es and toes po|nted beh|nd you lt
your toes are po|nt|ng towards the bottomot
the poo|, they'|| act as a rudder and you'|| |ose
a|| the power you generate dur|ng the ||c|
0e yeu spend much tme prcctsng ether strekes7
A|though my ma|n stro|e |s breaststro|e, l spend
most ot my t|me tra|n|ng tront craw| and bac|stro|e
because the ||c||ng mot|on |s a b|t more natura|,
so |t a||ows you to do more vo|ume w|thout
|njur|ng yourse|t and a h|gh tra|n|ng vo|ume |s
cruc|a| when you're bu||d|ng your cond|t|on|ng
M|chael Iam|esen |s tak|ng art |n r|t|sh Cas
5w|mr|ta|n r|stel en 5aturday 28th 5etember.
Teamu and [e|n h|mat sw|mbr|ta|n.ce.uk/s|gnu
13BNOVLMBLl 20J3menstness.ce.uk
O 5tart |n a ress-u es|t|en w|th yeur feet en a gymball.
O L|ft ene feet eff the ball, then use the ether feet te
drawthe gymball ferwards, br|ng|ng yeur knee
tewards yeur chest, then ush |t back eut aga|n.
O 5wa feet and reeat en the ees|te s|de.
0ne-leg jackknife
Sets 3 leps 8 each leg lest 45sec 0
Iamiesen says 'Cere strength is crucial fer any
type ef swimming, and this challenging meve
ferces yeu te engage yeur cere and glutes.'
Iam|esen lest narrewly
te Cyurta |n the 200m
breaststreke f|nal at the
Lenden 0lym|cs
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Merc| Maman
0ccuatien: C|assy bspck glfts fcr ycu and ycurs
Mere |nfe: Por more |nformat|on,
v|s|t www.merc|maman.co.uk or
ca|| 020 773J J377.
Merc| Maman effers a
beaut|ful range ef beseke
g|fts. leatured |s the Open
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Whether you want to s|mp|y
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ry one pa|r and we're sure
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Mere |nfe: Por a PRLL ma|| order
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NAM: Ha|r-v|t
0ccuatien: Vltamlns that kp ycur halr ha|thy
Mere |nfe: Ha|r-v|t reta||s at E9.99 for 30 capsu|es or E25.99
for 90 capsu|es. Contact Hea|thA|d Ltd on 020 B426 3400 for
purchase and stock|st |nformat|on or v|s|t www.hea|tha|d.co.uk.
Tak|ng da|ly v|tam|ns
and m|nerals lays a
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ha|r healthy. la|rv|t~
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tor hea|thy|oo||ng ha|r
hey're enr|ched w|th B
v|tam|ns wh|ch wor| as
an ant|age|ng agent by
prevent|ng grey|ng and
ha|r |oss Z|nc has a hea||ng
ettect on the sca|p and
rejuvenates ha|r to|||c|es
lydro|ysed ge|at|ne he|ps
to strengthen na||s and ha|r
and to tort|ty your ha|r shatt
and sca|p Am|no ac|ds are
|ey to the comp|et|on and
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cyc|e they he|p to bu||d new
ce||s, promote ha|r growth
and |mprove the qua||ty
and texture ot your ha|r
menstness.ce.ukNOVLMBLl 20J3141
0N6-KlTW0RK00T TRAlN6R
he |ac| ot et|quette on the gymt|oor has
been the ru|n ot many a we||p|anned wor|out
Whether |t's because te||ow||tters are us|ng the
dumbbe||s you want or they've been |ett |n the
turthest corners ot the card|o sect|on, you can't
a|ways guarantee you'|| t|nd the pa|r you need
he so|ut|on A onedumbbe|| rout|ne
that h|ts every musc|e |n your a|||mportant
core, a||ow|ng you to b||tz your ob||ques, abs
and bac| w|th a handtu| ot caretu||yse|ected
moves And |t worse comes to worst and
a|| the dumbbe||s are |n use, you can do th|s
wor|out w|th a we|ght p|ate or |ett|ebe||
mensf|tness.ce.uk/enek|t
5ingledeut
5omet|mes, s|mp|e|s best. Andwhen|t
comes tocarv|nga s|x-pack, |t doesn't
comemuchs|mp|er thana s|ng|edumbbe||
5wing
O Held|ng the end ef the dumbbell |n yeur
f|ngers w|th yeur feet [ust w|der than
sheulder-w|dth aart, bend yeur knees
and at yeur h|s sl|ghtly, and sw|ng the
dumbbell back threugh yeur legs.
O Pe yeur h|s ferwards and sw|ng
the dumbbell back u te eye level. lf
yeu're us|ng an ad[ustable dumbbell,
make sure the lates are secure.
0
O
1ralnlng tcc|
A sngle
dumbbell
1ralnlng gca|
Cere pewer
Hcwtc dc
th wcrkcut
Res B
C|rcu|ts 4
Rest between
c|rcu|ts 90sec
Weight
B0lNNk
Bkg
lNTkM0lAT
12kg
A0VANC0
16kg
0
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142NOVLMBLl 20J3menstness.ce.uk
5ide bend
O 5tand w|th yeur cere
braced, yeur back
stra|ght and yeur
sheulder blades
retracted, held|ng a
dumbbell |n ene hand.
O Lean te the s|de the
dumbbell |s en, then
return te vert|cal. F|n|sh
all yeur res en ene s|de,
then sw|tch hands.
O
Crunch
O L|e en the fleer, held|ng a
dumbbell en yeur chest.
O Centract yeur abs te l|ft yeur sheulders
and curl yeur chest tewards yeur knees.
Pause at the te and squeeze yeur
abs, then lewer slewly te the start.
Weedchep
O Held the dumbbell w|th
beth hands u and te ene
s|de ef yeur head w|th
arms eutstretched.
O Che the dumbbell dewn
acress yeur bedy and squat
as yeu ge, se the dumbell
ends u bes|de yeur ees|te
sh|n. Return te the start and
reeat. F|n|sh all yeur res en
ene s|de, then sw|tch s|des.
0
kussian twist
O 5|t en the fleer w|th yeur feet |n the a|r
and knees bent, held|ng a dumbbell |n
beth hands |n frent ef yeur sternum.
O kee|ng yeur cere braced and arms
stra|ght, retate te ene s|de. Then tw|st
the ether way. Return te the start
aga|n te cemlete ene re.
0 0
O
0
0
0N6-KlTW0RK00T
0 0
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l
f ycu'r trylng tc bul|d an
lmprsslv chst wlth ncthlng
but th cdd st cf prss-ups,
ycu'r dccmd tc a |lf cf sad
g|ancs ln th mlrrcr. 1c scu|pt pcs ycu
can b prcud cf, ycu nd tc dc th
fc||cwlng. traln th musc|s rgu|ar|y, hlt
thmfrcmmu|tlp| ang|s, and xpcs
thmtc p|nty cf tlm undr tnslcn,
whlch mans dclng s|cw, ccntrc||d rps
rathr than fast xp|cslv cns. 1hls
wcrkcut tlcks a|| thr bcxs. Ycu traln
ycur chst thr tlms a wk, |avlng a
day btwn wcrkcuts, whlch ls ncugh
tlm fcr thmtc rccvr sc thy can wcrk
at maxlmumcapaclty agaln.
1h thr wcrkcuts a|| bgln wlth
a blg chst mcv, ach cn hlttlng th
targt musc|s frcma dlffrnt ang| tc
|lclt maxlmumgrcwth. 1hls ls fc||cwd
by a chst-basd suprst tc fatlgu a||
th musc| flbrs, thn a flna| suprst
that targts cthr majcr musc| grcups
fcr ba|ancd galns, cratlng th rlght
hcrmcna| nvlrcnmnt fcr addlng musc|
mass and burnlng fat. Stlck tc th dtal|d
tmpcs and rst prlcds, and watch
ycur chst grcwblggr and strcngr.
Hewte de th|s menth's werkeut
0c a|| th rps cf th flrst xrcls, stlcklng
tc th sts, rst prlcds and tmpc dtal|d.
1hn mcv cn tc JA, ccmp|t th rps, rst
fcr th st tlm, thn dc a|| th rps cf JB,
rst agaln, thn rpat untl| a|| sts ar dcn.
1hn mcv cn tc 2Aand 2B and dc th sam.
Plck a wlght that a||cws ycu tc prfcrm
a|| th rps wlth gccd fcrm. 1h fcur-dlglt
tmpc flgur lndlcats th tlm ln sccnds
ycu tak tc |cwr th wlght, paus at th
bcttcm, |lft th wlght, thn paus at th tcp.
menstness.ce.ukNOVLMBLl 20J3145
146NOVLMBLl 20J3menstness.ce.uk
\dR|d| 1
Warmupw|th some ||ght |nc||ne barbe|| bench presses, gradua||y |ncreas|ng the
we|ght wh||e decreas|ng the reps unt|| you get to your work-set we|ght. H~||Hd\|
lncline guilletine
press
O Sets 4 /
leps 10 /
empo 4010 /
lest 90sec
O L|e en an |ncl|ne bench w|th
yeur head, uer back and
glutes 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|, hands sheulder-w|dth aart.
O 5lewly lewer the bar tewards
yeur neck unt|l the bar |s
almest teuch|ng yeu.
O Push the bar back
strengly te the start.
B
A
menstness.ce.ukNOVLMBLl 20J3147
MAlNW0RK00T
IA 0ecline dumbbell bench press
O Sets 4 /leps 8 /empo 2110 /lest 60sec
IB Cable cressever
O Sets 4 /leps 12 /empo 2111 /lest 60sec
O 5tand w|th a sl|t stance |n the
m|ddle ef a cable mach|ne w|th
the cable set abeve sheulder
he|ght, held|ng a D-handle
attachment |n each hand.
O kee|ng a natural arch |n yeur
back, yeur cere braced and
yeur uer bedy st|ll, br|ng
yeur hands dewn |n an arc te
meet |n frent ef yeur abs.
O Pause br|efly and squeeze
yeur chest muscles, then
return slewly te the start w|th
the we|ght under centrel.
S|||RS| L
S|||RS| 2
2A Lat pull-dewn
O Sets 4 /leps 8 /empo 2111 /lest 60sec
O 5|t en the seat and take an
everhand gr| w|th hands 1
t|mes sheulder-w|dth aart.
O Leek ferwards, retract
yeur sheulder blades and
kee yeur terse ur|ght.
O Pull the bar dewn 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 slewly te the start.
2B 5eated cable rew
O Sets 4 /leps 12 /empo 2111 /lest 60sec
O 5|t en the bench w|th a sl|ght
bend |n yeur knees, us|ng a
neutral gr| te held a deuble
D-handle attached te the lewer
ulley ef a cable mach|ne.
O Make sure there |s tens|en |n
the cable befere yeu beg|n.
O Pull the handle 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.
B A B
A B A B
A
O L|e en a decl|ne bench held|ng
a dumbbell |n each hand by
yeur sheulders, kee|ng yeur
back aga|nst the bench.
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 the start, flar|ng yeur
elbews eut te the s|des.
\dR|d| 2
14BNOVLMBLl 20J3menstness.ce.uk
Warmupw|th some ||ght w|de-gr|p barbe|| bench presses, gradua||y |ncreas|ng the
we|ght wh||e decreas|ng the reps unt|| you get to your work-set we|ght. H~||Hd\|
Wide-grip
bench press
O Sets 4 / leps 10 /
empo 4010 / lest 90sec
O L|e en the bench w|th yeur feet en the
fleer d|rectly underneath yeur knees.
O Held the bar w|th an everhand gr|
that's w|der than sheulder w|dth.
O 5lewly lewer the bar unt|l yeur
elbews are bent at 90` and the
bar |s [ust abeve yeur chest.
O Dr|ve yeur feet |nte the fleer and ush
the bar back strengly te the start.
A
B
MAlNW0RK00T
menstness.ce.ukNOVLMBLl 20J3149
IA
lncline
dumbbell
flye
O Sets 4 /
leps 8 /
empo 2010 /
lest 60sec
O L|e en an |ncl|ne bench
held|ng a dumbbell
|n each hand d|rectly
abeve yeur chest w|th
yeur 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, slewly
lewer the we|ghts
eut te the s|des as far
as |s cemfertable.
O Use yeur chest te
reverse the mevement
and ra|se the we|ghts
back te the te.
IB 0umbbell pull-ever
O Sets 4 / leps 12 / empo 2010 / lest 60sec
S|||RS| L
S|||RS| 2
2A
Leg extensien
O Sets 4 / leps 12 empo 2010 lest 60sec
O 5|t en the mach|ne, fellew|ng
|ts |nstruct|ens te es|t|en
yeurself cerrectly and safely.
O W|th the ad aga|nst yeur sh|ns,
stra|ghten yeur legs te l|ft |t.
O Return slewly te the start.
2B
5eated hamstring curl
O Sets 4 /leps 12 /empo 2010 /lest 60sec
O 5|t en the mach|ne, fellew|ng
|ts |nstruct|ens te es|t|en
yeurself cerrectly and safely.
O W|th the ad aga|nst the backs
ef yeur lewer calves, use yeur
hamstr|ng muscles te lewer |t.
O Return slewly te the start.
A
B
A
B
A B A B
O L|e flat en a bench w|th yeur
head and sheulders suerted
and feet en the fleer. Held a
s|ngle dumbbell w|th beth
hands ever yeur chest
O ngage yeur cere and slewly
lewer the we|ght beh|nd yeur
head, kee|ng a sl|ght bend |n yeur
elbews. Den't arch yeur back.
O Ra|se the we|ght back abeve
yeur head te return te the start.
\dR|d| 3
MAlNW0RK00T
150NOVLMBLl 20J3menstness.ce.uk
Warmupw|th some ||ght dec||ne barbe|| bench presses, gradua||y |ncreas|ng the
we|ght wh||e decreas|ng the reps unt|| you get to your work-set we|ght. H~||Hd\|
0ecline
bench press
O Sets 4 / leps 10 / empo
4010 / lest 90sec
O L|e en a decl|ne bench, held|ng
the bar w|th an everhand gr| w|th
hands sheulder-w|dth aart.
O 5lewly lewer the bar unt|l yeur
elbews are bent at 90` and the
bar |s [ust abeve yeur chest.
O Push the bar back strengly te the start.
A
B
152NOVLMBLl 20J3menstness.ce.uk
MAlNW0RK00T
\dR|d| 3
S|||RS| L
S|||RS| 2
IB
Cable flye
O Sets 4 /leps 12 /empo 2111 /lest 60sec
O 5tand w|th a sl|t stance |n the
m|ddle ef a cable mach|ne w|th
the cable set abeve sheulder
he|ght, held|ng a D-handle
attachment |n each hand.
O kee|ng a natural arch |n yeur
back and yeur cere braced, br|ng
yeur hands acress |n an arc se
they meet |n frent ef yeur chest.
O 5queeze yeur chest muscles and
return slewly, |n full centrel ef
the we|ght, back te the start.
IA
lncline dumbbell
bench press
O Sets 4 /leps 8 /empo 2110 /lest 60sec
O L|e en a |ncl|ne bench set at 45`
held|ng a dumbbell |n each hand
by yeur sheulders.
O kee yeur feet flat en the fleer,
yeur uer back aga|nst the
bench and yeur cere braced.
O Press the we|ghts d|rectly abeve
yeu but den't leck eut yeur
elbews at the te.
O 5lewly lewer the we|ghts back te
yeur chest, flar|ng yeur elbews
eut te the s|des.
2A
Z-bar preacher curl
O Sets 4 /leps 12 /empo 2011 /lest 60sec
O 5|t at a reacher bench held|ng an
Z-bar w|th an underhand gr|.
O kee|ng yeur elbews en
the bench, curl the bar
tewards yeur ch|n.
O Lewer back slewly te the start.
O Ave|d reck|ng back and ferth
te generate mementum,
because th|s takes the emhas|s
away fremthe b|ces.
2B
Z-bar upright rew
O Sets 4 /leps 12 /empo 2010 /lest 60sec
O 5tand tall held|ng an Z-bar
us|ng an everhand gr| w|th
yeur hands sl|ghtly narrewer
than sheulder w|dth.
O L|ft the bar tewards yeur ch|n,
lead|ng w|th yeur elbews.
O 5lewly lewer the bar
back te the start.
A B A B
A B A B
MF Pk0M07l0N
Y008|88|NI|k|8
. .1.e.|'.e ..+|..| '|+..| '|.+e .+JJlJJl e'lJ.. e+.'' .|+..|.|.+e;1e++'.....+'
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..+| |..|e. .'|'|'e.e 'e'||+' |..'+'+.'1.
Rel|eve the tens|en
R|as a|| th tns kncts
aftr tralnlng ssslcns wlth
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ycu tc dlrct|y targt thcs
psky musc| kncts ycu can't
gt tc wlth ycur hands, lt
lnstant|y r|ass tnslcn ln
ycur shcu|drs, nck and back.
Rccmmndd by physlcs, Back
Ncdgr ls lda| fcr ycur tralnlng
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162NOVLMBLl 20J3menstness.ce.uk
W
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s
IensenButten
7he fermula ene driver talks te MF abeut achieving
a great werk/life balance, getting heeked en
triathlens and erganising his ewn multi~sert event
Has tr|athlen tra|n|ng had any |mact en yeur dr|v|ng7
lt's an exce||ent way to get t|t tor be|ng |n the car l started
do|ng tr|ath|ons bac| |n 2003 when l was strugg||ng a
b|t on the trac| and |t he|ped me to retocus You have to
d|g deep menta||y |n a tr| and |t's great to |nowyou can
then app|y that |n the car when a race |sn't go|ng to p|an
Hewdees the f|tness ef a dr|ver cemare
te that ef an el|te-level tr|athlete7
here's a surpr|s|ng amount ot crossover As|de trom
the menta| tocus you need tor both, |n lJ you bu||d up
a |ot ot |act|c ac|d, wh|ch can be very t|r|ng, and cyc||ng
and sw|mm|ng both he|p your musc|es cope w|th |t
After the seed ef F1, can a b|ke ever feel that fast7
lt's a|| re|at|ve lt tee|s pretty tast when you're
rac|ng down the h||| to the b||erun trans|t|on
at luton loo |n the race l've set up
Hewde yeu f|t tr|athlen tra|n|ng areund
dr|v|ng and tra|n|ng fer the F1 seasen7
My team|nows the benet|ts ot tr|ath|on tor my dr|v|ng
so we tactor |t |nto my lJ tra|n|ng he other th|ngs l do
tor dr|v|ng are core stab|||ty and nec| tra|n|ng, wh|ch he|p
me contro| my b||e, so both sports ||n| together we||
ls be|ng a re tr|athlete an alternat|ve
career yeu'd cens|der7
l'm|uc|y that l |ove my day job, but |t l wasn't an lJ
dr|ver l'd det|n|te|y compete |n more tr|ath|ons
What weuld yeur adv|ce be te semeene struggl|ng
te f|nd a balance between tra|n|ng and werk7
hat's one ot the b|ggest cha||enges and l'm|uc|y |t's part
ot my job to be t|t lt's easy to te|| yourse|t you don't have
the t|me rather than try|ng to ma|e t|me he one th|ng l
wou|d say |s that |t you're tee||ng menta||y t|red, exerc|se
can rea||y he|p you to turn a corner and ma|e you tee|
retreshed ry cyc||ng or runn|ng to wor| |t rea||y sets
you up tor the day lt you can t|nd someone to tra|n w|th,
even better You can encourage each other and |t ma|es
|t much more d|tt|cu|t to duc| out ot a tra|n|ng sess|on
What are yeur a|ms fer the tr|athlen seasen
and the rema|nder ef the dr|v|ng seasen7
l d|d a ha|t lronman a coup|e ot wee|s ago and qua||t|ed
tor the wor|d champ|onsh|p |n kona, but l'|| be rac|ng
then so l won't be ab|e to ta|e part he a|mtor tr|ath|ons
|s to |eep compet|ng and |mprov|ng my t|mes, and tor
the lJ Maclaren teamthe a|m|s to t|ght bac| as hard as
we can lt has been a trustrat|ng season but as a team
we'|| |earn trom|t and no doubt come bac| stronger
What made yeu dec|de te ut en yeur ewn tr|athlen7
l have my own trust and l'ma b|g tan ot tr|ath|on, so |t
seemed |||e the pertect way to ra|se tunds tor good
causes l've competed |n tr|ath|ons a|| over the wor|d
but there hasn't been one event that has |t a||, so l've
ta|en |nsp|rat|on trome|ements l thought wor|ed
we|| and added the |dea ot ot gett|ng compet|tors to
do two races |n one day l wanted to create a re|axed
but compet|t|ve env|ronment, where both beg|nners
and seasoned tr|ath|etes wou|d tee| comtortab|e he
overa|| concept |s a test|va| tee| where supporters can
enjoy the day too, and l th|n| we've ach|eved that
mensf|tness.ce.uk/tr|t|s
LA5T
W0k0
The Iensen utten Trust Tr|athlen, wh|ch has taken lace |n
August fer the ast twe years en the Luten Hee estate |n
edferdsh|re, |s fuelled by Cheban| (cheban|.ce.uk)
'Yeu have te dig deep
mentally in a triathlen and
l can apply that in a car tee'
www.+we+ccLL.ccm
+VCC C =E