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Phetegrahy C|n Burrcws
Creem|ng 0anl|| Ogl|vl uslng Bcbbl Brcwn prcducts
Meregym, meresex 26
!ust nct at th sam tlm, OK7
Cerevalues 133
Carv a slx-pack wlth 1RX tralnlng
|cr mcre deta||s see p112 cr gc tc
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And get 5 |ssues cf the pr|nt cr d|g|ta| ed|t|cn
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5UB5CklB 70MEN'5 FITNE55 C0Vk
112 at yeurself lean
Wlth cn wk cf fat-dfatlng fccd
Pull|ngewer 142
Prfct thchln-upfcr blggr blcps
menstness.ce.ukMAY 20J35
eef|ngu 108
Pack cn musc| wlth ycur Sunday rcast
xress tra|n|ng 118
Musc| ln mlnuts wlth cur xprt tralnr
25 5tress defeated
Clv ycur ccrtlsc| |v|s a brak
62 Ceel custemers
1h mn rwrltlng th ru|s cf advntur
83 Takea runn|ng[um
and cthr skl||s, wlth Sbastln Pcucan
54 5urv|veandthr|ve
1st ycur kncw|dg cf dad|y sltutatlcns
127 est |nchest
1h cn|y pc nhancrs ycu nd
Contents
May20J3 |ssuJ54
|t|cn
!clncur c|ub p1B
2B-day nwbcdy p|an p153
1hnxt blgthlng p145
Packdandrady pB9
1hfuturcf advntur p62
You're on|y J2 wee|s away trom
becom|ng a wor|d t|tnessmode|
champ|on Yes, you Not the other
guy You l haven't gone mad l'mjust
te|||ng you what wou|d be poss|b|e,
|t you wanted |t to happen You see,
chang|ng your body shape doesn't
ta|e as |ong as you m|ght th|n|
We |nowth|s because one ot the
subjects |n our body transtormat|on spec|a|
went trombe|ng a b|t tubby to w|nn|ng a
phys|que compet|t|on |n just J2 wee|s ('Body
Ot Lv|dence', pJJ6l l|s secret Cons|stent
tra|n|ng, mon|tor|ng h|s carb |nta|e and
be|ng mot|vated by the prospect ot hav|ng
to pose on stage |n some sma|| pants
le |sn't the on|y |nsp|r|ng examp|e ot
what can be ach|eved |n a short space
ot t|me ln '|me lor Change' (p44l we
|oo| at rea|||te examp|es ot howyou
can get |n the best shape ot your ||te,
whatever your trame Whether or not you
choose to parade your newbody wh||e
sport|ng t|ny underwear |s up to you
1en Lpsey, dter
diter's letter
Trainer
ack en fitness-medel muscle
Must-dc chst mcvs Carv ycur ccr
wlth 1RX mcvs 1lps fcr transfcrmlng
ycurs|f Bccst ycur chln-up numbrs
UPC drl||s tc gt ycu Octagcn-rady
117
Fit List
The abs meve yeur werkeut needs
Bul|d a strcngr sk|tcn Sprlnt
away fat Ngctlat a rals 1raln
ycur way tc bttr sx Mastr th
bard Bul|d musc| wlth brakfast
13
xperts
The king ef lewer-bedy meves
|nsplrlng wcrds frcmA|x Zanardl
0ltch th junk fccd wlth Mlcha| Mcss
35
Features
Life-changing steries fremreal readers
1st ycur survlva| | 1h nxt
gnratlcn cf advnturrs Bul|dlng
th prfct bcdy - wlth maths
44
0ut There
Freerunning with 5ebastien Feucan
Carlng up wlth th bst backpacks fcr
any budgt MF hlts th hl||s wlth th
bst |cng-dlstanc wa|ks ln th UK
B3
at Fit
The reast that packs en muscle
1lm-savlng tuna sa|ad Mccd
nhancrs Ycur svn-day fat |css mnu
A|| ycu nd tc kncwabcut fastlng
101
6MAY 20J3menstness.ce.uk
Contents
May20J3 |ssuJ54
'FlRST FUR BLADES. BEST BUY AWARDED T FUSlM PRGLlDE PWER.
DE5lGNED IO CUI HAlk,
NOI 5KlN. GLlDE OVEk
YOUk 5EN5lIlVE 5KlN WlIH
OUk IHlNNE5I' 8LADE5.
BMAY 20J3menstness.ce.uk
F0LL0WU5
Men's Ftness is available fer syndicatien and
internatienal licensing.
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.
facebcck.ccm/Mens||tnessMagaz|ne tw|tter.ccm/Mens||tnessMag
5AM, staff writer
What l've been u te later th|s year an
exped|t|on ot |njured m|||tary personne| w|||
brave temperatures ot 4SC to |ug 70|g
s|eds 20|ma day to reach the South lo|e
tor the char|ty Wa|||ng W|th he Wounded
l'|| be jo|n|ng them|n lce|and tor tra|n|ng but
t|rst l had to drag tyres around lyde lar|
at a preparatory boot camp l now|now
attempt|ng to do th|s at a spr|nt |s a qu|c|
way to t|ood your th|ghs w|th |act|c ac|d
NlCK, head ef digital centent
What l've been u te ra|n|ng smart|y
tor a marathon tor the t|rst t|me lather
than p|odd|ng tor d|stance, l've been
much more tocused on runn|ng at a
var|ety ot d|tterent tempos and on|y up
to the 3hr 30m|n l want to ach|eve |n
london on the th|rd Sunday |n Apr|| h|s
|s a|| |n an attempt to rep||cate the way
l'|| run dur|ng the actua| race, so that l
better my t|me trom|ast year's event
0N, editer
What l've been u te Lnter|ng my t|rst
O|ymp|c we|ght||tt|ng compet|t|on as part
ot eamCauser Cond|t|on|ng aga|nst a
s|de tromBethna| Creen We|ght||tt|ng
C|ub l we|ghed |n at 70|g and snatched
70|g betore m|ss|ng 7S|g because l
got a b|t exc|ted Not that you can te||
trommy tace |n th|s p|cture But l d|d
h|t 90|g |n the c|ean and jer|, and the
teamwon the head to head 3J
MN'5 Fl7N55 0nnls Pub|lshlng Ltd,
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7hanks this issue Rlchard 0avls, !ascn Slmmcns (artl,
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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.
0L, features editer
What l've been u te lunn|ng up wa||s
and |eap|ng smooth|y over daunt|ng
obstac|es No, l wasn't pretend|ng to
be a superhero but |earn|ng kong vau|ts
and t|ctacs w|th treerunn|ng guru
and star ot Ccsino Poyc|c Sebast|en
loucan he sport |sn't just tor
grandstand|ng teenagers and peop|e
w|th a death w|sh, a|though |t does
ta|e a b|t ot ag|||ty, as |t turns out
5ubscr|be tc Ml and get
f|ve |ssues cf the magaz|ne
fcr 5 - p|us a U5N
U|t|mate CymPack free
Ca|| 0B44 B44 00BJ cr
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Pcr cvrsas subscrlptlcns
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A|rady a subscrlbr7 Rnw
ycur subscrlptlcn cr chang
ycur dtal|s at subslnfc.cc.uk
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Mn's Pltnss ls pub|lshd ln th UKand Rpub|lc cf |r|and by 0nnls Pub|lshlng Ltd and ls sc|d subjct tc th
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cf 1rad cr afflxd tc cr as part cf any pub|lcatlcn cr advrtlslng, |ltrary cr plctcrla| mattr whatscvr.
May20J3 |ssuJ54
The stah ef Men's FItness are always in the thick ef the actien
heMFers
Cct an |Pad7 7hen ycu can get the new
|nteract|ve vers|cn cf Men's litness, ava||ab|e
ncwfrcm|7unes and the App 5tcre. |t's
fu|| cf a|| the usua| exce||ent adv|ce and
wcrkcuts p|us exc|us|ve v|decs, |nteract|ve
features and the ab|||ty tc save and share
ycur favcur|te stcr|es. Ycu can try the
|ebruary and March |ssue free, and |cck
cut fcr scme great subscr|pt|cn cffers.
7ryeur newinteractivemag ag
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Bigchill
|f Ranu|ph Plnns ca||s ycu 'srlcus|y tcugh', ycu must b dclng
scmthlng rlght cr scmthlng dmntd. Pcr Brltlsh advnturr
O||y Hlcks lt's a blt cf bcth. Aftr bccmlng th ycungst man
tc rcwth At|antlc sc|c at 23, h's ncwst hls slghts cn a
g|cba| clrcumnavlgatlcn, whlch lnc|uds navlgatlng Antarctlca
vla th frzlng Scuthrn Ocan. Hls tralnlng lnc|uds wk|y
dlps ln th Srpntln, but h a|sc taks frczn dlps |swhr
whn hls schdu| prmlts - as sn hr. Plnd cut mcr
abcut O||y and th nwbrd cf xtrm advnturr cn p62.
menstness.ce.ukMAY 20J311
menstness.ce.ukMAY 20J313
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The abs meve te
get yeu a cemlete
s|x-ack 14
D|scever the best
headhenes fer
every sert 16
Create a tasty
and healthy
club sandw|ch 18
5heuld yeu
exerc|se befere
breakfast7 25
Why werk|ng eut
makes wemen
sex|er 26
Y0Uk C0UN700WN70AFl77k LlF
A g|ass ot m||| |sn't the on|y way to ma|e your bones strong
0o|ng heavy bench presses, squats and dead||tts w||| he|p too
Bone |s ||v|ng t|ssue sc|ent|sts est|mate a s|e|eton |s
rebu||t as many as J2 t|mes over a ||tespan and you reach
pea| bonem|nera| dens|ty between 2S and 30 Atter th|s,
you |ose bone because ot a dec||ne |n testosterone and
other hormones, wh|ch puts you at r|s| ot severe|y
|owbonem|nera| dens|ty or osteoporos|s
lowever, a study at loyo|a Marymount Un|vers|ty
|n the US showed you can t|ght th|s w|th tra|n|ng
ln the s|xmonth study, men do|ng trad|t|ona|
strength tra|n|ng that |oaded the|r sp|ne w|th
heavy we|ghts trom67to 9Sot the|r onerep
max |ncreased bonem|nera| dens|ty by between
27and 77 So sh|tt heavy we|ght and you'||
pac| on musc|e and protect your bones
Beneu
Look after your bones w|th strength tra|n|ng
At |east
25%cf men w|||
suffer a fracture
because cf |cw
bcne dens|ty
14MAY 20J3menstness.ce.uk
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lt you can a|ready see the top th|rd ot
your s|xpac| but are strugg||ng to get
the cruc|a| bottompart to brea| through
|nto a tu|| comp|ement ot abs, th|s |s
the move tor you la|s|ng your body
to torman ups|dedown V recru|ts a||
the musc|es ot the abs p|us your deep
|y|ng core musc|es, wh||e stra|ghten|ng
your |egs w|thout a||ow|ng your teet
to touch the t|oor p|aces tens|on on
your ent|re core keep each rep s|ow
and contro||ed tor max|mumbenet|t
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5tart |n the ress-u
es|t|en w|th beth feet
rest|ng en a gymball.

Drawyeur feet |n
tewards yeur arms
and bend at the h|s
unt|l yeur bedy ferms
a V-shae, then
return te the start.

0YMBALL
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5ets 3
Reps 6
1 FlN0Y00k Fl00k
I] yourc ccrrying c high
lcvcl o] body ]ct, youll
ncvcr hcvc visibly dc]incd
cbs. Find out your body
]ct lcvcls ccllipcrs crc c
good low-cost wcy. Aim]or
body ]ct o] cround 0cnd,
combincd with c]]cctivc cbs
cxcrciscs, you should stcrt
to scc your hcrd-ccrncd
six-pcck tcking shcpc.
2 AT M0k, 0klNKL55
Bccrs sugcr contcnt isnt
thc only rccson it mckcs
you pcck on thc kilos. Hops
incrccsc ocstrogcn, lowcring
lcvcls o] tcstostcronc cnd
rcducing your bodys cbility
to build musclc cnd burn ]ct.
A dict high in protcin cnd
vcgctcblcs will kccp you
]ccling ]ull so yourc lcss
likcly to sncck on ]ctty ]oods.
3 00N'T 5Tk55
Thc strcss hormonc cortisol
ccn lccd to cbdomincl ]ct.
But cccording to studics,
72o] pcoplc who cxcrcisc
on c work dcy mcncgc
thcir timc bcttcr cnd just 30
minutcs o] cxcrcisc lowcrs
cnxicty. So c quick cbs
workout will hclp you gct c
lccn stomcch cnd mckc you
morc c]]cctivc in thc o]]icc.
Absrulesennutritien
A slx-pack ls arnd ln th kltchn flrst and th gymsccnd

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Boost your f|tness w|th the proven performance-enhanc|ng a|d of mus|c
16MAY 20J3menstness.ce.uk
|T7s lueteeth
5teree 5erts
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wlr|ss, th l17s wl||
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phcn cut cf harm's way.
amazen.ce.uk
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stcrag lntc just 29g cf
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tc a mctlvatlcna| p|ay|lst cr
catch up cn pcdcasts as ycu
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sarch functlcn that p|ays a
rccgnlsab| samp| cf ach
track h|plng ycu qulck|y
flnd th scng ycu'r aftr.
seny.ce.uk
Ccnnect |t tc
ycur ccmputer
us|ng U5B tc
up|cad ycur
tcp tracks
7hree m|nutes
cf charge prcv|des
encugh [u|ce fcr
an hcur's mus|c
1BMAY 20J3menstness.ce.uk
Pcr mcr ha|thy ma|s that ar rady ln mlnuts gc tc mensfitness.ce.uk/links/tenminute
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minute
meal
n[cy|ng a c|ub sandw|ch
needn't requ|re a tr|p tc
Creggs. 7h|s hea|thy
rec|pe |nc|udes fresh|y
cccked ch|cken and
baccn fcr max|mum
f|avcur, but |t's st||| qu|ck and easy
encugh that ycu can make |t at hcme.
lNCk0lN75
chlckn brast / Jtbsp c|lv cl| /
2 rashrs |an baccn / 3 s|lcs
chunky whc|ma| brad /
avccadc, s|lcd / J tcmatc,
s|lcd / 25g |ttuc, chcppd /
Jtsp Crk ycghurt
70MAK
Buttrf|y th chlckn, brush
wlth c|lv cl| and grl|| undr a
mdlumhat fcr lght mlnuts
cr untl| ccckd thrcughcut,
turnlng ha|fway thrcugh.
Crl|| th baccn fcr flv tc
svn mlnuts, turnlng
ha|fway thrcugh.
Llght|y tcast th brad.
Assmb| th sandwlch tc
ycur prfrnc, spradlng th
Crk ycghurt cn th undrsld
cf th tcp s|lc cf brad.
Healthclub
Create a c|ass|c c|ub sandw|ch |n
m|nutes w|th our s|mp|e rec|pe
CRkY0CHURT
has tw|ce the muscle-
bu|ld|ng rete|n ef
standard lew-fat
yeghurt and [ust
half the carbs.
T0MAT0
centa|ns lenty ef
v|tam|n C, wh|ch hels
yeur bedy te fermstreng
tendens, l|gaments
and bene t|ssue.
AV0CAD0
|s acked w|th
mene- and
elyunsaturated
fats fer a
health|er heart.
CHlCkN
|s an excellent
seurce ef lean
rete|n and v|tam|n
3, wh|ch hels te
revent fat sterage.
Bac| pa|n has attected more than
ha|t ot the wor||ng Uk popu|at|on
|n the past year, torc|ng onet|tth
to ta|e t|me ott wor| as a resu|t
accord|ng to the |atest research, yet the
major|ty ot sutterers don't rea||se that
ettect|ve tra|n|ng can be a remedy
Strengthen|ng your bac| w|th heavy
dead||tts |s the best way to prevent th|s
common p||ght, research pub||shed
|n the Arcnivcs Cj Pnysicc| Mccicinc
Anc Pcncbi|itction tound Accord|ng to
the study, average musc|e act|v|ty ot
the |ower bac| musc|es was at 33
near max|ma| act|vat|on tromdo|ng
dead||tts w|th 70ot onerep max
Another study |oo||ng at tra|n|ng
on|y the abdom|na| musc|es to treat
bac| pa|n tound th|s to be |nettect|ve,
c|t|ng the |mportance ot tra|n|ng
the who|e body w|th
compound ||tts
Backinactien
1he best way to beat back pa|n |s w|th dead||fts
Back pa|n
acccunted fcr
34.4 m||||cn |cst
wcrk|ng days |n the
Uk |n 2011, mcre
than any cther
|||ness

J939
20J3

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0n the up
1a|k ycurs|f lntc a pay rls
wlth tlps frcmC|lv Rlch, authcr
cf Tc cs Book. Tc Art C]
Bcttcr Ncgotiction
Preare reerly
1h cutccm cf mcst ngctlatlcns
ls dtrmlnd bfcr ycu wa|k ln
th rccmand pcp| sklmp cn
prparatlcn a|| th tlm, sc dc ycur
hcmwcrk. Plnd cut abcut
ccmptltlv sa|arls ln ycur jcb
and th ha|th cf ycur ccmpany.
What ar ycur dmands, what's
ycur p|an B and what's th
mlnlmumycu'|| accpt7
Leek threugh the|r eyes
What cbjctlvs dcs th cthr
prscn (cr pcp|l lnvc|vd hav
fcr th mtlng7 0c thy nd
rspct cr rassuranc7 0a|s ar
dtrmlnd by th xchang cf
mctlcna| paymnts as much as
hagg|lng cvr surfac lssus such
as pay. Plnd cut what maks thm
tlck and appa| tc that.
5eund l|ke yeu mean |t
|f ycu scund hsltant cr uncrtaln,
th cthr prscn wl|| sk tc
lmpcs thlr cwn trms. '| want' cr
'| nd' ar bttr ways cf asklng fcr
scmthlng than 'Ccu|d | pcsslb|y
hav' cr 'Wcu|d lt b a|| rlght lf'
0cn't ngctlat wlth ycurs|f
bfcr ngctlatlng wlth thm.
Cet te the e|nt
B c|ar and ccncls. 1h
mcr ycu say, th mcr ycu'||
ccmprcmls. Bcdy |anguag ls
lmpcrtant tcc. Slt up and spak
flrm|y and authcrltatlv|y - w'r
schcc|d tc rspcnd tc authcrlty
frcmchl|dhccd. Rmmbr,
lf ycu ask fcr scmthlng, ycu
mlght just b rwardd.
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22MAY 20J3menstness.ce.uk
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ra|n us|ng h|gh|ntens|ty |nterva|s and you'|| get |ean |n


|ess t|me 0o|ng three |ntense 30m|nute wor|outs a wee|
|s just as ettect|ve as do|ng t|ve hour|ong sess|ons, a study
pub||shed |n the !ournc| Cj Pnysio|oqy shows h|s
ana|ysed 30m|nute spr|nt |nterva| sess|ons (30second
a||out spr|nts a|ternat|ng w|th 4m|nutes ot |ow|ntens|ty
cyc||ngl and h|gh|ntens|ty |nterva| sess|ons (JS to
60second bursts ot h|gh|ntens|ty cyc||ng a|ternat|ng w|th
two to tourm|nute |ow|ntens|ty |nterva|sl Both
|mproved the de||very ot |nsu||n and g|ucose to musc|es
and boosted the body's ab|||ty to burn tat lere are tour
other reasons why short, sharp sess|ons are so ettect|ve
TA
CAk
Brlng kn lnjurls tc a
stlcky nd wlth klnslc tap
'Many pecp|e have a strength
|mba|ance arcund the kneecap
wh|ch |eads tc |n[ury,' says
phys|c 5|mcn R|ce. 'Us|ng
k|nes|c tape can he|p address
th|s wh||e ycu strengthen the
musc|e.' Here's hcwtc app|y |t
- cnce |n p|ace, the tape shcu|d
|ast twc tc three days.
0
'|dntlfy th vastus mdla|ls
musc|. Ccntract ycur quads
and mark th musc| that
stands cut cn th lnsld frcnt
cf ycur thlgh wlth a pn.'
0
'Cut th ccrnrs cff th tap and
bnd ycur kn fu||y. P|ac 2-3cm
cf tap wlth nc strtch cvr th
musc|. Strtch th tap and |ay lt
cvr th rst cf th musc|. App|y
th |ast 2-3cmcf tap tc ycur |g
wlth nc strtch.'
O
'Rub th tap tc warmlt s|lght|y,
whlch h|ps lt stlck. Stralghtn ycur
|g - th tap shcu|d |cck wrlnk|d
and shcu|d gathr up th skln. |f lt
lsn't, ycu mlght nct hav had ycur
kn fu||y f|xd cr nct strtchd
th tap ncugh. |f sc, start agaln.'
Lessismere
Cet htter faster w|th short, |ntense sess|ons
!
|
8
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|
Aftr 45 mlnuts
cf xrcls |v|s cf
tstcstrcn dp|t,
|lmltlng ycur bcdy's
abl|lty tc traln
ffctlv|y.
|
|
A
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|
Wcrklng at undr
70cf ycur max
hart rat causs
ycur bcdy tc burn
prctln fcr nrgy.
8
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8
Onc tstcstrcn
dlps th strss
hcrmcn ccrtlsc|
rlss, wlth th rsu|t
that ycur bcdy
stcrs mcr fat.
R
|8!
Shcrt rst prlcds cf
undr thr mlnuts
btwn xrclss
prcduc a gratr
pcst-xrcls fat-
burnlng ffct.
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menstness.ce.ukMAY 20J325
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Mcst pcp| ar paylng thrcugh th ncs tc kp
flt, ccughlng up cvr E20 pr gymvlslt, acccrdlng
tc a nwsurvy. 1h pc|| fcund th avrag
mcnth|y gymmmbrshlp ccsts E4J yt many
pcp| vlslt cn|y twlc a mcnth. |f ycu can flnd
th tlm tc traln
just thr tlms
a wk, nct cn|y
wl|| ycu flnd lt far
aslr tc achlv
ycur fltnss
gca|s, but cn
avrag ycur
gymvlslt wl||
ccst ycu a mr
E3.J5. 1hat's
pcckt chang.
Breakfast ef
chamiens7
5k||ng breakfast can make
yeu crave h|gh-caler|e feed later
|n the day - but |f yeu exerc|se
befere yeu break yeur evern|ght
fast, th|s |sn't the case. ln fact |t
can be benef|c|al fer these try|ng
te lese fat, accerd|ng te research
by Nerthumbr|a Un|vers|ty.
7H 5ClNC
One group ot part|c|pants ran
on a treadm||| atter brea|tast,
wh||e another ran w|thout hav|ng
eaten s|nce the n|ght betore
A|| were then g|ven a choco|ate
m|||sha|e recovery dr|n|
7H k5UL75
lesu|ts showed those who
had no brea|tast d|d not
consume add|t|ona| ca|or|es
or t|nd that the|r appet|te
|ncreased dur|ng the day
he group who exerc|sed |n
a tasted state burned 20
more tat on average than
those who had brea|tast
betore wor||ng out
lf yeu want te max|m|se the
muscle-bu|ld|ng etent|al ef
yeur early tra|n|ng sess|en yeu
sheuld eat a meal centa|n|ng
h|gh-qual|ty rete|n befere
exerc|s|ng, accerd|ng te a study
ubl|shed |n Medcne And
5cence In 5perts And xercse.
7H 5ClNC
Betore we|ght tra|n|ng subjects
were g|ven e|ther 2Sg ot whey
prote|n |n a s|ng|e dose or
the same amount spread out
|n sma||er doses, rep||cat|ng
the way you wou|d consume
prote|n troma mea|
7H k5UL75
Am|no ac|d |eve|s rema|ned
h|gher |n the second
group dur|ng the wor|out,
demonstrat|ng that a h|gh
prote|n mea| w||| re|ease am|no
ac|ds |nto your b|ood s|ow|y
so |eve|s are h|gh throughout
your wor|out h|s a|ds prote|n
synthes|s dur|ng and atter
exerc|se tor b|gger musc|es
Aprcte|n-
r|ch breakfast
needn't mean eggs
- try |ent|| scup,
ycghurt cr nuts
and seeds
A thlrd cf pcp| ln Brltaln dcn't tak
thlr fu|| hc|lday ntlt|mnt ach
yar, whlch mans thy'r mlsslng
cut cn ha|th bnflts, acccrdlng tc
nwrsarch. |n th study cn grcup
cf partlclpants wnt cn hc|lday fcr
twc wks whl| ancthr stayd at
hcm and ccntlnud thlr day jcbs.
1h hc|ldaymakrs shcwd bttr
ha|th and rpcrtd lmprcvd nrgy
|v|s and mccd, wlth th pcsltlv
ffcts ccntlnulng fcr at |ast twc
wks aftr rturnlng hcm.
leduc|ng |eve|s ot
the stress hormone
cort|so|, wh|ch
ma|es your body
store tat, he|ps
you get |ean
5Ik|55 MANA0|M|NI
lmprov|ng b|ood
pressure reduces
the r|s| ot heart
d|sease and |ets
you transport more
oxygen to musc|es
8|000 |k|550k|
-8%
-2%
Better s|eep
means b|gger
musc|es they are
repa|red and grow
stronger dur|ng
goodqua||ty s|eep
5|||| Q0A||IY
-I7%
-I4%
-29%
-7I%
M05CL k&k
A hc|lday can rlnvlgcrat ycu
fcr th cmc and th gym
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5hou|dyoudoyourear|y-morn|ngexerc|se
beforeoraftereat|ng7MFwe|ghsuptheev|dence
aftcr
brcakfast
bcforc
brcakfast
F0k MU5CL, XkCl5. F0k FA7 L055, XkCl5.

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26MAY 20J3menstness.ce.uk
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LlF7lNC B00575 LlBl00
Wlght tralnlng wcn't
just bccst ycur |v|s cf
tstcstrcn - lt wl|| drlv
hrs up tcc, acccrdlng tc a
study ln th Intcrnctioncl
!ourncl C] Sport Nutrition &
Fxcrcisc Mctcbolism. 1h
musc|-bul|dlng, fat-burnlng
hcrmcn that gts ycu rlppd
ls a|sc rspcnslb| fcr sx
drlv ln mn and wcmn.
5WA7 7UkN5 Hk 0N
Wcrrld by th thcught cf
gttlng swaty tcgthr7
0cn't b. A whlff cf ycur
natura| scnt ls hr u|tlmat
aphrcdlslac. 1h sm||
cf a ccmpcund ca||d
andrcstadlncn fcund ln
ycur swat dramatlca||y
bccsts hr arcusa|,
acccrdlng tc a Unlvrslty
cf Ca|lfcrnla study.
XkCl5 MAN5 lN7lMACY
|ntns xrcls stlmu|ats
th r|as cf many f|gccd
chmlca|s lnc|udlng cxytccln,
whlch nccurags f|lngs
cf lntlmacy and trust,
acccrdlng tc a study frcm
th Unlvrslty cf Cap 1cwn
ln Scuth Afrlca. 1h upshct7
Wcrklng cut wlth ycur bttr
ha|f ls a ha|thy way tc brlng
back that |cvlng f|lng.
Love
Iruln
Why gett|ng your g|r| |nto the
we|ghts roommeans more
act|on for you |n the bedroom
Women are J69
more aroused after
a 20-m|nute card|o
sess|on, accord|ng
to a Un|vers|ty of
1exas study
Lxerc|s|ng as a
coup|e makes you 34
more ||ke|y to showup
for your workout, says
an |nd|ana Un|vers|ty
study
I
2
8
Face value
e geed te yeurself w|th these luxury shav|ng let|ens
Bc]orc
0R HerrIs
ExjeIIetIng Creem
Scm pr-shav
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thls cramgnt|y
xfc|lats whl|
lnvlgcratlng ycur
ccmp|xlcn,
prlmlng ycur fac
fcr a c|an shav.
11.50 fer 50ml
During
Prerese 5hevIng
Creem
Fuca|yptus and
ccccnut cl|s ln thls
cramprctct
snsltlv skln
whl| waxy |anc|ln
nsurs ycur razcr
g|lds smccth|y.
Pcr bst rsu|ts
app|y wlth a brush.
5.95 fer 150ml
A]tcr
Penkhurst
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1hls thlck, rlch
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bfcr mnthc|
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ycur dal|y grccm.
24 fer 75ml
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Faceyeurfears
Motocross |egend, stunt r|der and nowNA5CARdr|ver.
desp|te the dangers he faces regu|ar|y, U5 daredev||
1rav|s Pastrana |sn't fear|ess - he's just we|| organ|sed
Plann|ng stunts can take years but when |t
comes to the po|nt ot no return and you tee|
someth|ng may go wrong, you're a|ready
comm|tted so |t's no |onger a matter ot tear
You've just got to ma|e sure |t's as sate as
poss|b|e lt's just a tas| No matter howbad |t
starts, you just ma|e |t end the best you can
Freestyle metecress |sn't [ust abeut ge|ng
fast. lt ta|es a |ot ot t|me |n terms ot p|ann|ng
and th|n||ng about what cou|d go wrong lt
you don't do that and someth|ng does go
wrong you can end up bro|en tor a |ong t|me
l've had ser|eus |n[ur|es and been |ncred|bly
lucky. When l was JS l separated my sp|ne
trommy pe|v|s Bas|ca||y my sp|na| cord
shattered through my pe|v|s and pretty
much went out my butt| l was the th|rd
person |nown to have suttered that |njury
and the other two were both para|ysed
Peele whe are truly fearless wen't surv|ve
leng eneugh te beceme geed at the|r sert.
You need to |nowwhat the tear |s worth
Some peop|e may be |n a car crash and never
dr|ve aga|n Others w||| say dr|v|ng |s worth
the r|s| to get to where you need to go he
r|s|s may be greater tor me but |t's worth |t
l cou|dn't |mag|ne wa||ng up one day and
say|ng l'mgo|ng to do a des| job because l'm
too scared to do someth|ng extraord|nary
lf l haven't r|dden |n a wh|le, everyth|ng
hurts. l get sh|n sp||nts and my abs tee| |||e
they've been r|pped apart Betore l go on tour,
such as w|th the N|tro C|rcus show, l'|| c||mb
to the top ot my roc|c||mb|ng wa|| and just
d|ve ott |nto a toamp|t l'mbas|ca||y g|v|ng
myse|t wh|p|ash and sp|na| compress|on
lt sounds |||e the dumbest th|ng ever but |n
the space ot a coup|e ot wee|s l'|| go trom
be|ng very sore to be|ng superdurab|e
Yeu need te be really exles|ve te ull eff
a backfl|. You need to pu|| a 220|b lJ00|g
b||e around wh||e your body |s go|ng |n the
oppos|te d|rect|on, and tor a Superman seat
grab you're pu|||ng your ent|re bodywe|ght
2BMAY 20J3menstness.ce.uk
'Beferel geenteur,
l'll climbtethete
ef myreck-climbing
wall andjust dive
eff intea feamit'
bac| on to the b||e So core tra|n|ng |s
rea||y he|ptu| because |t |mproves ba|ance
and we'|| a|so do a |ot ot roc| c||mb|ng
Freestyle |s fun but fer metecress rac|ng
yeu have te be a true athlete. l've had a
persona| tra|ner s|nce my motocross days
just to |eep |n shape Lven the r|ders who
don't |oo| part|cu|ar|y t|t are very durab|e
l a|ways had pasta w|th tuna and a ||tt|e b|t
ot ragu the n|ght betore a b|g event lt's got
prote|n and carbs and |sn't too heavy so l
tee| good |n the morn|ng and tu|| ot energy
Metecress rac|ng was what l wanted te de
s|nce l was feur years eld every wa||ng
m|nute ot every day, that's what l tocused
on unt|| the age ot J4 when l started rac|ng
hen l got |nto treesty|e and got more and
more pass|onate about that l a|ways dreamt
ot represent|ng my country at the Motocross
ot Nat|ons, then at J6 l was se|ected tor
my country and we ended up w|nn|ng
lf yeu chase semeth|ng yeu really care
abeut, yeu'll be successful at |t. l was
very |uc|y my tam||y a||owed me to chase
my pass|ons when l was grow|ng up My
unc|es were ch|pp|ng |n tor gas money
and motorcyc|e parts just so l cou|d r|de l
may not have won a|| the champ|onsh|ps
|n motocross l cou|d have because ot
|njury trom|art|ng, cars and other stutt,
but l wou|dn't change |t tor the wor|d
Cett|ng te gr|s w|th NA5CAR |s a cha||enge
l've a|ways been a d|rt r|der and not as good
on the armac l'mrea||y exc|ted about th|s
But l'mnot a tormu|a one ||nd ot dr|ver l |||e
the treedomot be|ng ab|e to t|y around l do
better |n the worstcase scenar|os, whereas
those guys are |||e mach|nes lonest|y, l
don't have the des|re to be that pertect
0OOO
Thut wus when I
sepuruted my spnul
cerd jremmy pelvs.
I bled eut ever hulj
my bedy's bleed n
the jrst week und
hud te huve multple
bleed trunsjusens. I
wus n u wheelchur
jer jve menths. Even
then I wus thnkng, I
cun't wut te get eut
ej ths wheelchur
se I cun ge rde'.
0O00
Thut wus the lengest
duruten I've been eut,
wth un unkle njury. I
ddn't wulk jer ulmest
u yeur und ddn't
rde jer 18 menths.
I ceuldn't huve my
unkle belewmy heurt
jer u menth becuuse I
hud 40 jructures und
the decters sud j t
swelled t weuld shjt
the benes und juse thut
wuy. Yeu thnk, Dh,
t's enly un unkle - j
they cut ejj thut jeet
I'd stll be u decent
heght!' but t reully
wus u terrble njury.
0O00
Mest recently I hud u
sheulder njury thut
stepped me rdng jer
twe menths. It klls
me - uny njury thut
keeps yeu jremdeng
whut yeu leve s pretty
much the werst.
B05T00
1ravls Pastrana's
wcrst lnjurls
menstness.ce.ukMAY 20J329
Fer mere infe visit challengetravis.
redbull.ce.uk. Pastrana stars in Ntre
Crcus: The Meve, available en 0V0
and Blu-ray frem25th March
menstness.ce.ukMAY 20J331
THl5 M0NTH'5 5TAk
!csph
Ccrdcn-Lvltt
O Where yeu've seen
h|mStarrlng ln s|lck
b|cckbustrs Inccption
and Thc Dcrk Knight
Riscs and as a ycung
Bruc Wl||ls ln Loopcr.
H a|sc p|ays Ab's
scn Rcbrt ln Lincoln.
O Where yeu're ge|ng te see
h|m|n b|ack and whlt as
cccky gamb|r !chnny ln
Sin City fc||cw-up A Dcmc
To Kill For and bfd up
ln hls dlrctcrla| dbut Don
!ons Addiction, p|aylng a
pcrn-addlctd wcmanlsr.
O What else Havlng wcrkd
hard tc gt ln shap fcr
hls nwfl|m, h shcwd
cff hls physlqu and
danclng skl||s fcr a Mcgic
Mikc sklt cn |at-nlght
shcwScturdcy Night
Livc |ast Sptmbr.
Fl7N55
W
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S
a
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R
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r
Ieseh Cerden-Lev|tt had
[ust e|ght weeks te get |n
shae fer PremumRush
lo||woodstar !oseph
Cordonlev|tt rodea
persona| our delrance
toget |n shapetor cyc||ng
mov|ePrcmiumPusn
l|d|ng
h|gh
32MAY 20J3menstness.ce.uk
A
dm|t |t: yeu're a b|t [ealeus ef Ieseh
Cerden-Lev|tt. lt deesn't seemthat leng
age he was lay|ng al|en man-ch|ld Temmy
|n 3rd Reck FremThe 5un - but wh|le yeu
were st|ll laugh|ng at h|s ha|rcut, he was
transferm|ng h|mself |nte ene ef Hellyweed's mest
|n-demand acters and a man yeur g|rlfr|end almest
certa|nly has a crush en. He's werked w|th everyene frem
Chr|steher Nelan te 5teven 5|elberg, layed atman's
s|dek|ck and a yeung ruce W|ll|s, and managed |t all
wh|le st|ll be|ng the darl|ng ef the |nd|e-mev|e c|rcu|t.
New32, he's bas|cally de|ng what he wants. He's acked
en the s|ze fer h|s et re[ect 0en 1en's Addcten, but f|rst
he get suer-f|t fer b|ke-ceur|er thr|ller PremumRush.
tormu|a', be|owl 'Atter r|d|ng a tewhours every day, |t
a|| hurts,' says Cordonlev|tt 'Your who|e body hurts'
'lt too| mass|ve amounts ot ded|cat|on on !oseph's
part,' says loya| 'ln three wee|s he was do|ng a
J20|mr|de w|th a 3,0003,S00tt l9JSJ,067m c||mb
hat's very |mpress|ve' o put |t |n perspect|ve, an
average our de lrance stage |s JS0|mto 200|m
w|th around 4,000mot ascent Brad|ey W|gg|n's
ye||owjersey |s sate tor now But |t Cordon
lev|tt were to tra|n tor |onger, who |nows
Crash ceurse
0ur|ng t||m|ng Cordonlev|tt had tour doub|es, |nc|ud|ng
Scott|sh tr|a|s cyc||st 0anny MacAs||||, pertorm|ng the
more dangerous and techn|ca| stunts but that d|dn't
mean the actor was wrapped |n cotton woo| 'l rea||y
beat h|mup,' says loya| 'But he was more than Ok w|th
|t even atter a pretty b|g crash when we were tra|n|ng
le was do|ng around 2S30mph l4043|mh on
grave| when both whee|s s||d out l th|n| he scraped up
pretty much every jo|nt poss|b|e l|s wr|st, e|bows, h|ps,
|nees h|s c|oth|ng was destroyed But he just made
sure noth|ng was bro|en, got up and t|n|shed the r|de'
'PrcmiumPusn was the hardest job l've done |n
terms ot phys|ca| energy and exert|on,' says Cordon
lev|tt 'l got rea||y t|t My heart and |ungs got |n such
good shape so l wou|dn't th|n| tw|ce about runn|ng
upsta|rs l just d|d another mov|e lDon !on's Acciction
where l was p|ay|ng a guy who's very concerned w|th
h|s appearance, so he goes to the gyma|| the t|me
lt changed my appearance more than th|s mov|e l
|oo|ed b|gger and more muscu|ar but l th|n| |n do|ng
PrcmiumPusn l was actua||y a |ot hea|th|er'
5lNNlN0 F0kM0LA
Nat Lcya| xp|alns hcwh turnd !csph Ccrdcn-Lvltt frcm
a cyc|lng ncvlc lntc nxd-gar spd dmcn ln just lght wks
0NTH BlK
'W usd a flxd-gar
blk fcr tchnlqu, but
tc gt up hls nduranc
h'd cyc| a standard
rcad blk flv tlms a
wk. W a|sc dld c|lmbs
and lntns lntrva|s
tc gt hls hart rat up.
On avrag h'd cyc|
fcr 60-B0kma day.'
lNTH 0YM
'Stabl|lty wcrk ls crltlca|
tc h|p ycu ccntrc| th
blk. !csph a|rady had
a strcng ccr but w
ccu|d lmprcv thls wlth
slng|-|g ba|anclng
drl||s and s|cwcrunchs
and back xtnslcns,
as w|| as shcu|dr
and armxrclss.'
lNTH KlTCHN
'1c malntaln hls tralnlng
h ndd tc at a |ct.
Pcr brakfast h'd hav
ggs cn tcast. Aftr
tralnlng w'd gc fcr
chlckn cr sa|mcn and
fcr dlnnr w'd mak
sur h backd cff th
ca|crls tc stay |an
and gt qua|lty s|p.'
'l needed te get in shae. We were
deing 12-heur sheets every day and
there was ne time te catch my breath'
5ec|al del|very
Cordonlev|tt p|ays tear|ess b||e messenger W||ee, who's
pursued through Manhattan by a d|rty cop A|though |t's a
stra|ghttorward prem|se, Cordonlev|tt's preparat|ons tor
the part were anyth|ng but s|mp|e o |earn the techn|ca|
|ntr|cac|es ot r|d|ng a t|xedgear b||e (they on|y have one
gear and you can't treewhee| on theml, not to ment|on
surv|ve the |ong shoots r|d|ng through NewYor| |n
b|az|ng heat, he needed to get |n some ser|ous pract|ce
'l needed to get |n good enough shape to be ab|e to do
th|s t||m,' says Cordonlev|tt 'We're do|ng J2hour shoots
every day and there's no t|me tor me to catch my breath'
So just e|ght wee|s ahead ot t||m|ng, the actor teamed up
w|th Nate loya|, a tormer pro tr|ath|ete and cyc||ng coach
Cet the message
'!oseph was |n good overa|| cond|t|on,' says loya|
(|oya|coach|ngcoml 'lor h|s ro|e |n lnccption he'd done
a |ot ot cab|e wor| to strengthen h|s core, wh|ch |s
cruc|a| tor r|d|ng a b||e, but h|s endurance and cyc||ng
techn|que meant |t was |||e start|ng tromscratch'
loya| started by ta||ng Cordonlev|tt on tourhour
r|des through the h|||s ot lA to bu||d h|s card|o S|mp|y put,
'we rode a b||e a|| day every day,' says Cordonlev|tt Atter
h|s bas|c endurance |mproved, loya| |ntroduced c||mb|ng
spr|nts and |ntense |nterva|s (see the box 'Sp|nn|ng
A-Llst Pltnss
Ieseph0erden-Levitt
PremumRush |s eut
newen lu-ray and DVD
Asuer-f|t Cerden-Lev|tt
and h|s ce-star Dan|a
Ram|rez |n PremumRush

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Whatever you need, our highly trained staff have the knowledge and experience to
uatch you to the bike you want, in the site you need. Ihat's why we're 8peciaIited.
5FL6ILIZL6h6LF151hL.6.uh
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Registered charity in England and Wales (263710j and in Scotland (SC002327j. RH5332
London to Paris
4-8 September 2013
Join Team She|ter
on an epic 300-mile,
four-day journey to
the heart of Paris.
More than 1.6 mi||ion chi|dren in the UK are
home|ess or |iving in bad housing. You can he|p
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S|gn up now at she|ter.org.uk/b|kepar|s
events@she|ter.org.uk
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M05CLE EXPERT p36
||c|e|
|oss
N0TRITIDNEXPERT p38
/|ex
nrJ|
C0E5T EXPERT p40
WHY Y0U5H0UL0
Ll57N70HlM
He s the werld's
leudng uutherty
en strength und
cendtenng und
hus truned
Dlympuns n
12 sperts.
WHY Y0U5H0UL0
Ll57N70HlM
He wen the Pultzer
Prze jer hs
nvestgutens nte
jeed sujety und s the
uuther ej 5alt 5ugar
Fat: Hew7he Feed
Ciants Heeked Us.
'lf yeu're
met|vated enly by
amb|t|en, yeu'll get
fed u aleng the way.
Yeu have te be meved
by ass|en, etherw|se
|t |s werthless
start|ng'
menstness.ce.ukMAY 20J335
e best adv|ce tromthe b|ggest names |n ntness
s
|n
PERT p36
0UL0
M
ld's
erty
nd
und j
WHY Y0U5H0UL0
Ll57N70HlM
Ajter lesng hs legs
n u meter rucng
uccdent n 2001, he
turned te hundcyclng
und wen twe geld
meduls ut the 2012
Purulympcs n Lenden.
P
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ng
en.
Pcr mcr musc|-bul|dlng advlc frcmChar|s Pc|lquln gc tc mensfitness.ce.uk/links/eliquin
36MAY 20J3menstness.ce.uk
Musc|e
'Never be
afrald te
squat all the
waydewn'
Thek|ngefl|fts
1he squat |s one of the best exerc|ses
for everyone, whether you're tra|n|ng
for strength, power, body compos|t|on,
marathon runn|ng or just to stay |n shape. Whatever
your goa|, here's what you need to know.
Ce lew
Never be atra|d to squat a|| the way down A common
m|sconcept|on |s that when your th|ghs go be|owpara||e|
to the t|oor |t's bad tor your |nees Ba|oney h|s bogus
'ru|e' comes |n part tromthe |dea that |t's bad tor the
|nees to trave| torwards over the toes 0|d you rea||se
your |nees do th|s every t|me you go up and down
sta|rs 0o|ng tu||rangeotmot|on squats can |mprove
strength, power, hypertrophy, tunct|ona| mob|||ty and
|nee jo|nt strength, wh|ch w||| sateguard aga|nst |njury
F|x yeur VM0
he vastus med|a||s ob||que (VMOl |s the on|y one ot
the tour quadr|ceps musc|es to cross the |nee and,
as such, |t p|ays a s|gn|t|cant ro|e |n |nee stab|||ty A
wea| VMOrenders any bac| squat tra|n|ng |nettect|ve
by attect|ng |nee a||gnment and puts you at r|s| ot
|njury he oneandonequarter squat |s a great way
to correct wea|ness |n the VMO lere's howto do |t
squat tor a t|vesecond count unt|| you h|t the bottom
pos|t|on, come up a quarter ot the way at a s|owand
de||berate pace, go bac| down a|| the way under contro|
unt|| your hamstr|ngs cover your ca|ves, then come up
unt|| your |nees are short ot |oc|out hat's one rep
e balanced
Lnsure better squatt|ng by ach|ev|ng structura| ba|ance
between your quads and hamstr|ngs he most pract|ca|
way to determ|ne structura| ba|ance between these two
cruc|a| musc|es |s to compare your onerep max (JlMl
tor the tront squat to your JlMtor the bac| squat lt your
trontsquat we|ght |s |ess than 3Sot your bac| squat,
you have an |mba|ance Wor| on th|s to ensure you get
stronger and taster and can ||tt more sate|y
5hake th|ngs u
lt you're strugg||ng to |ncrease your onerep max
or ta|||ng to add musc|e mass on your |egs, you can
overcome a p|ateau by do|ng more squat var|at|ons
lront squats are the obv|ous t|rst examp|e, because
a heavy tu||range tront squat |s exce||ent tor
tra|n|ng vert|ca| acce|erat|on and |t's an |dea| way to
act|vate the abdom|na|s, quads and |ower bac| lront
squats |eep you honest |t you're ||tt|ng a heavy |oad
because |t you cheat you'|| probab|y drop the bar or
get |njured lront squats a|so requ|re t|ex|b|||ty |n the
h|p, an||e, wr|st and shou|der jo|nts, so do|ng them
g|ves you an |ncent|ve to wor| on range ot mot|on,
and the armpos|t|on m|m|cs the catch pos|t|on ot
the c|ean A|| th|s pract|ce w||| ma|e you better at
||tt|ng heav|er when you return to bac| squats
5ert yeur shees
lt you are ser|ous about gett|ng better at squatt|ng,
|t's worth |nvest|ng |n a pa|r ot we|ght||tt|ng shoes ln
add|t|on to be|ng r|g|d to g|ve you a so||d p|attormtor
squatt|ng, these shoes have an e|evated hee|, usua||y
about 2Scmth|c| h|s hee| enab|es your sh|ns to |nc||ne
torwards turther so your bac| can ma|nta|n a more
upr|ght pos|t|on dur|ng the squat h|s ettect |s espec|a||y
va|uab|e tor those w|th t|ght ca|ves, because they wou|d
have to |ean torwards excess|ve|y when squatt|ng to
compensate he r|g|d des|gn ot the shoe a|so he|ps
a||gn the bones ot the an||e and toot so |t's eas|er to |eep
the |nees |n the proper a||gnment when squatt|ng
Cct cdvicc, ]ind c coursc cnd buy
supplcmcnts ct chcrlcspoliquin.com

0eyeuknewsquat7
Cet mere eut ej every rep wth perject jerm
0
5tcnu tc with ycur jeet
hip-wiuth cpcrt, with the
bcrbe ccueu cn the bcck
cj ycur shcuuers - nct cn
ycur neck - cnu heu with
c wiue cverhcnu grip.
0
Keeping ycur ccre brcceu
cnu c ncturc crch in
ycur bcck, benu ycur
knees cnu cwer cs jcr
cs ycu ccn, ccntrcing
the weight ct c times.
O
Drive ycur hees intc the
jccr tc initicte the return
phcse. Push ycur knees
cut tc the siue - never
inwcrus - tc return tc c
juy stcnuing pcsiticn.
Maksquatsthfcundatlcncf ycur tralnlngprcgramm
tcgt blggr, strcngr and|anr, saysCharlesPel|qu|n
2013 0aruiu Lld. or ils subsidiaries
1oday's Record is
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|oreruuuer 610 Special Ediliou
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus
3BMAY 20J3menstness.ce.uk
P
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Nutr|t|on
On MF wrltr wnt a mcnth wlthcut sugar. Plnd cut hcwh gct cn at mensfitness.ce.uk/links/nesugar
Pood compan|es
are hooked on
sa|t, sugar and
fat. 0oes that sound odd7
|t shou|dn't. |t's a|| part of a
re|ent|ess dr|ve to produce the
most a||ur|ng food for the |owest
poss|b|e cost - wh|ch |eads the
|ndustry back to these three
|ngred|ents aga|n and aga|n.
5ugar not on|y sweetens, |t
rep|aces more cost|y |ngred|ents
- such as tomatoes |n ketchup
- to add bu|k and texture. Pat
can st|mu|ate overeat|ng and
|mprove what's known as
'mouthfee|'. And sa|t, wh|ch |s
bare|y more expens|ve than
water, has m|racu|ous powers
when |t comes to boost|ng the
appea| of processed food.
k|ckthe[unk-feedhab|t
Tfccdlndustrylsdtrmlndtchcckycucnsa|t, sugar andfat. Pcrtunat|y,
Pu|ltzr-prlzwlnnlngauthcr M|chael Messkncwshcwycucanbat thaddlctlcn
Taste matters
a|e sugar he t|rst th|ng to
rea||se |s that our bod|es are
hardw|red to |ove sweet tastes
here are spec|a| receptors tor
sweetness |n every one ot the
mouth's ten thousand taste
buds, and they're a|| hoo|ed up
to the bra|n's p|easure zones
lat turns ||st|ess ch|ps |nto
crunchy marve|s, parched bread
|nto s|||y |oaves, and a||ows
processed toods to s|t on the
she|ves tor months lt can
mas| t|avours or convey ta|se
ones, and |t's present |n a |ot ot
toods you m|ght eat Sn|c|ers
or M&Ms and th|n| 'Aha,
carbohydrates,' but 30 to S0
ot the|r ca|or|es come tromtat
And t|na||y, there's a|most
no processed tood that doesn't
de||ver huge doses ot sa|t lt
g|ves taste appea| to everyth|ng
trombacon to sa|ad dress|ng
ad sc|ence
What's even more surpr|s|ng,
though, |s howconcerted th|s
ettort |s he tood compan|es'
sc|ent|sts are wor||ng to come
up w|th the pertect tormu|a
tor a crave|nduc|ng, b||sstu||y
add|ct|ve tood And that's as|de
troma|| the pac|ag|ng and
mar|et|ng that can too| even
smart shoppers Lven seem|ng|y
hea|thy|oo||ng |tems can be
|oaded w|th sa|t, sugar and tat
As a shopper, |t's v|ta| to be
aware ot the subt|e tr|c|s be|ng
used such as the p|acement
ot prot|tab|e but unwho|esome
toods at eye |eve|, w|th hea|th|er
stap|es on the |owest she|t and
the tresh tru|t and veg ott to the
s|des But there's noth|ng subt|e
about the products hey're
des|gned to be appea||ng
Pewer tr|e
he good news |s that |t's not
d|tt|cu|t to wean yourse|t ott
the unho|y tr|n|ty lt's tar eas|er
tor us to stop us|ng sa|t than
|t |s tor the tood compan|es,
wh|ch are hope|ess|y hoo|ed
on |t as a cheap |ngred|ent
!ust |now|ng what to |oo| tor
|s empower|ng You can wa||
through the shop and, wh||e the
gaudy pac|ag|ng and empty
prom|ses are st||| d|stract|ng,
you can see the products tor

'5alt ls barelymere expenslve than water and has mlraculeus


pewers when lt cemes te beestlng the appeal ef precessed feed'
what they are lt a|ways pays
to go |n w|th a ||st because
the producers and reta||ers
have teamed up to provo|e
spontaneous dec|s|ons, putt|ng
the most tempt|ng products |n
the hottest spots, such as a|s|e
ends and near the t|||s leach
h|gh and |owtor the hea|th|er
opt|ons, and watch out tor the
t|ny serv|ng s|zes |n the nutr|t|on
tacts box, wh|ch |et compan|es
c|a|mthey're serv|ng up sma||er
|oads ot sa|t, sugar and tat Cut
out everyth|ng except tresh tood
tor just s|x wee|s and atter that
you'|| t|nd a|most everyth|ng
e|se |n the supermar|et |s too
sa|ty, too sweet or too tatty
he |ndustry may have sa|t,
sugar and tat on the|r s|de, but
we have the power to ma|e
cho|ces We dec|de what to buy
We dec|de howmuch to eat
5ct 5ugcr lct: HcwThe lccu
Cicnts Hcckeu Us by M|chae|
Mcss |s cut ncw, pr|ced 20
Threestrikes
It's surprsngly eusy te exceed the recemmended lmts
0
500Ak
900 A0AY
330m Trcpiccnc (33g),
400g Heinz Becns (21g),
Krispy Kreme Chccccte
5prinkes (40g)
0
FAT
700 k 0AY
50g pecnut butter
(25g), qucrter pcunuer
with jries (41g), twc
Mcrycnu ccckies (6g)
O
5ALT
60 k 0AY
Pizzc xpress
Americcn Hct (9g)
40MAY 20J3menstness.ce.uk
P
h
e
t
e
g
r
a

h
y
C
e
t
t
y
Mot|vat|on
At the London Para|ymp|cs
former formu|a one dr|ver A|ex
Zanard| won two go|d meda|s
for handcyc||ng, JJ years after |os|ng h|s |egs
|n a rac|ng crash. Here the ebu|||ent |ta||an
revea|s howfo||ow|ng your pass|on can
br|ng you success and happ|ness.
Fellewyeurass|en
0slr, ccmmltmnt, hardwcrkand|ucka|| p|aythlr part lf ycu'rtcachlv
succsslnycur chcsnndavcur, saysPara|ymplcgc|dmda||lst AlexZanard|
All th|ngs are ess|ble
w|th hard werk
Lveryth|ng |s ava||ab|e to us wh||e we ||ve
th|s journey ca||ed ||te l've a|ways been very
cur|ous Crow|ng up |n Bo|ogna l had a |ot ot
w|shes and dreams but when l t|rst sat |n a
go|art that became my ||te's pass|on l was
|uc||er than a |ot ot other peop|e who have
been more ta|ented but l've a|ways wor|ed
hard to ma|e the most ot my opportun|t|es l
d|d th|s natura||y because |t was my pass|on
F|nd what makes yeu hay
You have to be honest w|th yourse|t when
you set an object|ve ls |t rea||y someth|ng
you want or someth|ng you envy |n others
lt you see lew|s lam||ton w|nn|ng races
and want to be |||e h|m, earn|ng |ots ot
money w|th h|s beaut|tu| g|r|tr|end and
pr|vate jet, |t you're moved on|y by amb|t|on
you'|| get ted up a|ong the way But |t your
|nterest |s |n steer|ng the whee|, |n push|ng
the peda|s and enjoy|ng the sensat|on ot
dr|v|ng a rac|ng car and you're pass|onate
tor that, you're probab|y go|ng to a|so
enjoy a|| the added va|ues that come w|th
that You have to be moved by pass|on,
otherw|se |t |s worth|ess start|ng
Yeu can enly lay yeur art
lt's a bas|c pr|nc|p|e that app||es to everyth|ng
|n ||te You can on|y contro| what's |n your
hands A|ong the way you m|ght get |uc|y
and t|nd success but you won't be happy
|t you don't t|nd out what you're capab|e
ot h|s was the case |n my rac|ng career
but a|so when l had my acc|dent lat the
LuroSpeedway laus|tz |n Cermany hat
day l was |n the best shape ot my ||te,
wh|ch gave me a much greater chance
to be he|ped by the med|ca| crew On the
t||ght to Ber||n losp|ta| my heart stopped
seven t|mes but they |ept me a||ve tor
an hour and 37 m|nutes betore l got |nto
surgery Betore that l ||ved a good ||te, l
tra|ned rea||y we||, l ate we|| and a|| these
th|ngs together made the d|tterence
Prearat|en makes erfect
When you see a mag|ca| pertormance by an
ath|ete you be||eve you've seen someth|ng
amaz|ng, someth|ng you can't do ln rea||ty,
there |s no secret lt |s a|| bu||t tromthe r|ght
preparat|on You cannot prepare tor your
tra|n|ng w|thout pay|ng attent|on to your
nutr|t|on Our bod|es must be rep|en|shed
w|th the necessary nutr|ents and whether
you ta|e prote|n through powder |||e
most ath|etes do or a b|g chun| ot Crana
ladano |||e l do as an lta||an, |t |s up to you
n[ey the [eurney
0on't so|e|y tocus on the hor|zon you're
chas|ng When l was ||d and won my t|rst
go|art race l was touch|ng the s|y| lt l had
the m|ndset that l'd on|y be happy |t l was
a tormu|a one dr|ver l wou|dn't have ta|en
enjoyment trombe|ng a go|art dr|ver My
parents taught me to enjoy th|ngs a|ong
the way and l was very happy because
l was do|ng someth|ng l |oved lt's the
same tor handcyc||ng And l'mnot done
yet ln l|o l'|| be c|ose to S0 years o|d but
|t wou|d be great to showup there and be
compet|t|ve hat wou|d be rea||y coo|
Alex Zanard| |s a brand ambassader
fer Crana Padane cheese werldw|de

'l was luckler than a let ef


peeple whe've been mere
talented but l've always
werked hard te make the
mest ef myeppertunltles'
Winninghand
Zunurd teek up hundcyclng n 2007 und wen deuble geld n Lenden ut 45. Here's hewhe dd t
0
F00N0ANXTkA0Ak
ln 2011 l wcn the Newcrk
mcrcthcn but l knewl ccuu
uc better. Thct's when l jcunu
my trciner lrcncescc Chipperc.
He wcs my extrc gecr'. He
ucesn't just trcin me, he heps
stimucte my bcuy. He heps me
resist the urge tc cver-trcin.
0
F0C0500NTH 0TAlL5
ln Lcnucn l expecteu tc win
the hcnucycing JH4 rccu)
time tric. l wcs ccnjiuent but
l csc pciu cttenticn tc the
uetcis. l mcue sure the ength
cj the cyce, the grip cnu the
pcsiticn were perject. Reying
cn trcining wcsn't encugh.
O
LAkN0T0A0AT
My cck cj experience wcs
cn cbstcce jcr the seccnu
JH4 rccu) rcce, which mckes
me even mcre prcuu. l wcn
beccuse l chcngeu my strctegy.
l reciseu l ccuun't pu cwcy
jrcmthe jieu sc l scveu my
energy jcr the jinc sprint.
Zanard| says h|s meter rac|ng
exer|ence has heled h|m
reach the te |n handcycl|ng
ra|n nere |n
5paln
|or ,our no oo||qat|on orocnure ano naqaz|ne ena|| us at
|n|oes|acaoen,con
e|eonone 0S45094S920
/OC/ |`|RCl'| O |'lC NRllON C|| lN'RCOR ODOOR |lN|'' |'lN|'' '|l||' CO/C|lNC
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uropean 5ports and
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C
hang can b dlfflcu|t. 0cn't
|t s|f-h|p authcrs t|| ycu
cthrwls. !ust glvlng up
blscults cr gttlng tc th gym
a blt mcr cftn can f| |lk
a hardshlp, sc changlng ycur hablts, bcdy
and |lfsty| can f| |lk ycur cwn prscna|
Fvrst - that ls, cn|y pcsslb| vla lnsan
|v|s cf ccmmltmnt, p|annlng and fundlng.
1h twc mn cn thls pag, hcwvr, wcu|d
|lk tc rassur ycu that whl| changlng can
b dlfflcu|t, lt lsn't lmpcsslb| - and th rsu|ts
can mak th strugg| wcrthwhl|. 1wc yars
agc, cn cf thmwlghd J46kg, whl| th
cthr was strugg|lng wlth bcdy-lmag lssus
and a fram that smd tc rslst a|| attmpts
at puttlng cn musc|. Bcth hav dmandlng
fu||-tlm jcbs and |lvs, but thanks tc snslb|
atlng and w||-crganlsd tralnlng, thy'v
transfcrmd thlr bcdls - and thlr |lvs.
1h gccd nws ls that thr's
ncthlng tc stcp ycu dclng th sam.
1h jcurny starts cvr th pag.
Words Ieel 5nae lhotography TemM|les
I|h| |08
0HkN0|
1wu years agu, une uf these men weIghed
I46kg, whIIe the uther was 65kg. Nuw
they
,
re In the hest shape uf theIr IIves
menstness.ce.ukMAY 20J345
B00Y 7kAN5F0kMA7l0N
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Latest Test Wins
menstness.ce.ukMAY 20J347
l
had s|f-stmlssus whn | was
ycungr. | was |ltt| and sklnny. | dld
a |ct cf spcrts, | dld karat and | was
vn gclng tc th gym, but | was afrald
| wcu|dn't b ab| tc |lft th wlghts, sc |'d stlck tc
cardlc - whlch cbvlcus|y just mad thlngs wcrs.
Fvn thcugh | was atlng a |ct, my mtabc|lsmwas
vry fast. | just ccu|dn't s hcwtc chang thlngs.
'1h turnlng pclnt fcr m was whn | dls|ccatd
my shcu|dr whl| bcxlng. |t mant | ccu|dn't
traln, sc | knw|'d nd tc lmprcv my nutrltlcn
and gnra||y ducat mys|f. | had an awfu|
start tc 20J2 - | had scm prscna| lssus, | was
cut cf wcrk and | startd tc gt dprssd. |t was
a cata|cgu cf thlngs. But thn | mt Crg P|ltt,
cn cf Amrlca's bst-kncwn fltnss mcd|s
and cn cf my ldc|s. |t was th bccst | ndd.
'1hat was th wk | startd tc map thlngs cut.
| bcckd a phctcshcct fcr lght wks dcwn th
|ln and frcmthn cn, vn thcugh |lf stl|| wasn't
grat, | had a gca|. | was gttlng tc th gymand
wcrklng hard. | wcrk a nln-tc-flv jcb but | traln ln
scm fcrma|mcst vry day - | dc bcdy-part sp|lts
flv days a wk and | try tc dc hlgh-lntnslty
wcrkcuts whr | gt scm cardlc ln but a|sc gt
a grat pump. Fvn cn my rst days | wcu|d b
swlmmlng, hlttlng th bcxlng bag cr c|lmblng.
'1h plcturs frcmth shcct cam cut
amazlng|y w||. | gct scm grat fdback frcm
my frlnds and faml|y, and | snt my phctc tc
Mlstr |ntrnatlcna| Crat Brltaln. | wcn that and
was f|cwn cut tc 1hal|and tc ccmpt ln Mlstr
|ntrnatlcna|. Ncw|'mwcrklng wlth BO0Y, th
bcdy lmag charlty and |'mspcnscrd by 1ru
Prfcrmanc Nutrltlcn, wcrklng wlth cn cf my
ldc|s, Rcb Rlchs. | thlnk transfcrmatlcn dcsn't
nd wlth ycur apparanc, but wlth h|plng
cthr pcp| wlth th sam lssus |'v had.'
5uk| Hayer |s an ambassader fer 0DY and
|s remet|ng the f|rst Nat|enal Dysmerh|a
Awareness Day en 17th May. Fer mere
|nfermat|en ge te bedychar|ty.r|de-ark.cem
All in the timing
'P|an cn cf ycur ma|s arcund
ycur tralnlng wcrkcut. Hav a
sma|| srvlng cf prctln bfcr
ycur ssslcn, such as a prctln
shak cr scm turky s|lcs.
1hls glvs ycur musc|s amlnc
aclds tc b usd lmmdlat|y.'
Back-u lan
'Pal| tc prpar, prpar tc
fal|. By thls | man mak sur
ycu p|an fcr th wcrst-cas
scnarlc. |f ycu'r gclng tc
mlss a ma| bcaus cf a
mtlng, mak sur ycu hav
a ccup| cf prctln shaks
spar sc ycu dcn't mlss cut.'
Alarmcall
'|f ycu'r havlng slx ma|s
thrcughcut th day, st a|arms
ycur phcn tc rmlnd ycu 30
mlnuts bfcr ach cn. |t's
vry asy tc fcrgt whn ycu'r
busy ln th cfflc, and mlsslng
a ma| can hav a blg lmpact.'
5uk| Hayer went fremsk|nny te stacked |n [ust e|ght weeks - and
changed h|s l|fe |n the recess. What yeu need, he says, |s cemm|tment
IH|NK|N0 8|0
|000 80||8
8||08|
B00Y 7kAN5F0kMA7l0N
4BAUCUS 20J2menstness.ce.uk
menstness.ce.ukMAY 20J349
Te ack en muscle, Hayer sl|ts h|s
werkeuts te cencentrate en d|fferent bedy
arts - back and b|ces, legs and calves,
and a searate day fer sheulders. Chest
and tr|ces (exla|ned belew) |s ene ef h|s
teughest days. 'l de g|ant sets because |t
saves t|me,' Hayer says. 'l'll de feur meves
back te back, have a qu|ck rest, then retate.'
Hew|t's dene
0c ach xrcls fcr tn tc J2 rps - ycu
shcu|d ccm c|cs tc fal|ur cn ach
mcv - bfcr mcvlng dlrct|y tc th
nxt. 0c a|| fcur xrclss ln th clrcult,
rst fcr 90 sccnds and rpat twlc.
1A CL05-CRlP TRlCP5 PR55
Hc|d a bar wlth ycur hands c|cs tcgthr,
|cwr lt tc ycur chst thn prss lt upwards.
1B ARLL CURL
Hc|d a barb|| sc ycur hands ar
shcu|dr-wldth apart, cur| lt tc ycur
chst, thn |cwr undr ccntrc|.
1C 5ATD lCP5 CURL
Hc|d a dumbb|| ln ach hand and cur| thm
tcwards ycur chst cn at a tlm, squzlng
ycur blcps at th tcp cf th mcv.
10 TRlCP5 DlP
Lan back cn a bnch wlth ycur hands
bhlnd ycu and |gs stralght. 0lp untl| ycur
|bcws ar at 90`, thn
push back up tc th start.
2A lNCLlN NCH
Wlth a bnch st tc 30`,
|cwr th bar tc just
abcv ycur chst, thn
prss back up. Kp ycur
arms furthr apart tc
maxlmls lnvc|vmnt
cf th chst musc|s.
2B lNCLlN FLY
Hc|d twc dumbb||s abcv
ycu, kplng a s|lght bnd
ln ycur arms. Lcwr thm
tc ycur slds, paus brlf|y
at th bcttcm, thn |lft
thmback tc th start.
2C MDlClN ALL
PR55-UP
P|ac ycur hands
tcgthr cn a mdlcln
ba|| and kp ycur bcdy
ln a stralght |ln frcm
had tc tc. Lcwr
ycurs|f lntc a prss-up, thn push
back up, mlnlmlslng wcbb|lng.
20 HANClNC LC RAl5
Hang frcma bar, braclng ycur ccr. Rals
ycur |gs untl| thy'r para||| tc th f|ccr,
thn |cwr undr ccntrc|. |f thls ls tcc tcugh,
bnd ycur kns and dc a kn rals lnstad.
Aty|cal day fer Hayer
6am Prcte|n shake
8am 5|x-egg-wh|te
cme|ette w|th
sp|nach and
chcpped tcmatces
11am 100g ch|cken
breast w|th 160g
carrcts and brcccc||
1.30m200g ch|cken
breast w|th 180g
sweet pctatc
4m 100g ch|cken
breast w|th
80g carrcts
7m Prcte|n shake
9m 300g |ean
m|nced turkey
w|th peppers and
m|xed vegetab|es
IH| h|N0
IH| 8|0 0kY
B00Y 7kAN5F0kMA7l0N
menstness.ce.ukMAY 20J351
M
y ngagmnt was my turnlng pclnt.
| was 23 stcn lJ46kgJ and | tc|d
vrycn | wantd a slx-pack by
th wddlng day. | had lght mcnths
and | thcught that was ra|lstlc fcr any scrt cf
chang. 1c b hcnst, | dldn't ra|ls hcwfar
cff th pac | was - | thcught |'d b undr J0
bcdy fat wlth JJ0kg cf musc| undrnath.
'1h blggst ccmmltmnt was th dlt. | dcn't
thlnk |'v had an unp|annd graln cf rlc cvr th
past twc yars - my wddlng day, hcnymccn,
chat ma|s wr a|| mappd cut. | knwthat lf |
ccmmlttd tc that, thn stayd cn track wlth my
tralnlng, vrythlng wcu|d fa|| lntc p|ac. | bu||ld
Phl| Larny (phl||arny.ccml, my tralnr, lntc
glvlng m th mcst hard|ln dlts | ccu|d. |nltla||y
lt f|t |lk vrythlng that had any tast was cut,
but that was just what | was usd tc - lf | hav a
takaway ths days, | f| hungcvr aftrwards.
'1h blggst chang was tc my sccla| |lf
- ccmp|t|y drcpplng a|cchc|, nct gclng cut
as much. Pcp| tcck th plss at flrst, saylng
Oh, w'r gclng fcr Burgr Klng," but ncw
thy'r startlng tc ccm up tc m and ask
hcw| dld lt. And ln a way my sccla| |lf's bttr
than vr. My faml|y rlng up tc flnd cut whn
my chat days ar and w a|| gt tcgthr.
'|'v gct a |ct cf rspcnslbl|lty ln my buslnss
|lf, wlth abcut 3,000 mp|cys. But |'ma|ways
up at abcut 6am, ln and cut cf th gymby Bam.
1ruth b tc|d, ycu can dc a gccd ssslcn ln 45
mlnuts. Ycu gc hard wlth th rlght lntnslty and
that'|| dc th damag. | traln fcur tlms a wk
wlth Phl|, thn twlc a wk cn my cwn. Whn
ycu st ycur gca|s and dcld what ycu want tc
achlv, lf ycu want lt ncugh ycu can dc lt.'
Ph|l Learney |s d|recter ef educat|en at
Ult|mate Perfermance (uf|tness.ce.uk)
0|II|N0 ||kN
Pre selves everything
Wlth |ltt| spar tlm thr's
nc rccmtc mss up, sc prp
ls vlta|. |f ycu can mak lt
hardr tc gc tc th shcp fcr a
chccc|at bar than tc at ycur
chlckn, ycu'|| at th chlckn.
Pretein is key
My dlt ls dcmlnatd by prctln
bcaus cf my bcdy typ. 1c
start wlth lt's tcugh tc at stak
and nuts fcr brakfast, but aftr
a whl| lt just sms ncrma|.
quantity and quality
|t's wlrd - | at mcr ncw
than | dld bfcr. |t's a shcck
tc th systmhcwmuch ycu
hav tc at whn ycu'r atlng
c|an, but th tralnlng lntnslty
actua||y h|ps ycu gt lt dcwn.
|000 80||8
AndrewXen| used lann|ng and shert, h|gh-|ntens|ty sess|ens te shed 58kg. Anyene can de |t, he says
B00Y 7kAN5F0kMA7l0N
8||08|
52AUCUS 20J2menstness.ce.uk
menstness.ce.ukMAY 20J353
The barbell cemlex |s a fat-burn|ng ma|nstay
- qu|ck, effect|ve and brutal. 'Mest weeks l'd
f|n|sh en 5aturday w|th th|s cemlex, [ust te
make sure l had neth|ng left,' says Xen|. 'lt's
semeth|ng Ph|l Learney |ntreduced me te. Yeu
can change the meves yeu use, but the |mertant
th|ng |s that yeu get |n a h|gh velume ef werk.'
Hew|t's dene
0c flv rps cf ach mcv and thn mcv stralght
cn tc th nxt, nct puttlng th bar dcwn untl|
ycu'v dcn vry mcv. '| dc thls wcrkcut wlth
40kg fcr flv sts,' says Xnl. 'Scmtlms |'|| gc
up tc slx sts cr 45kg, but that's a tcugh day.'
1 DADLlFT
Crlp th bar wlth ycur hands shcu|dr-
wldth apart, thn |lft by drlvlng ycur hlps
fcrwards and pushlng thrcugh ycur h|s.
2 HlCH PULL
Shlft ycur grlp sc ycur hands ar s|lght|y furthr
apart and pu|| th bar up untl| lt rachs ycur
cc||arbcn. Us a |ltt| blt cf |g drlv lf ycu nd tc.
3 5H0ULDR PR55
At th nd cf th flna| hlgh pu||, catch th bar ln
a rack pcsltlcn at th tcp cf ycur chst. Prss lt
abcv ycur had, thn |cwr undr ccntrc|.
4 C00D M0RNlNC
Hc|d th bar acrcss ycur shcu|drs,
wlth ycur hands wld apart.
Bnd fcrwards, kplng
ycur back stralght, untl|
ycu f| th strtch ln
ycur hamstrlngs. Stand
back up undr ccntrc|.
5 ACk 5UAT
Wlth th bar stl|| acrcss
ycur shcu|drs, squat untl|
ycur thlghs ar para||| tc
th f|ccr. 0rlv up thrcugh
ycur h|s tc stand.
6 NT-0VR R0W
Brlng th bar ln frcnt cf ycu,
|an fcrwards s|lght|y and pu||
lt ln tc ycur |cwr abs. Paus,
thn |cwr undr ccntrc|.
7 AR PR55-UP
Put th bar cn th f|ccr,
thn - stl|| hc|dlng lt - dc
a prss-up, |cwrlng ycur
chst tc th bar. 1h xtra
lnstabl|lty wl|| tst ycur chst.
B R0LL0UT
Wlth ycur kns cn th bar, rc|| cut as far
as pcsslb| - ycu'r almlng fcr ycur uppr
bcdy tc b para||| tc th f|ccr. Ccntract
ycur abs tc rc|| back tc th start.
Aty|cal day fer Xen|
6am 5teak and braz||
nuts |mmed|ate|y
after wak|ng up.
9am ||ve ba|anced
-9m mea|s at three-
hcur |nterva|s,
each |nc|ud|ng
prcte|n, fats and
greens. '| try tc
keep my fats bas|c,
[ust nuts and c||s,
and fcr my greens
| genera||y gc fcr
brcccc||,' says
Xen|. 'But | dc
rctate my prcte|n
scurces between
steak, ch|cken,
f|sh and eggs.'
IH| ||N|8H|8
IH| h|N0
B00Y 7kAN5F0kMA7l0N
54AUCUS 20J2menstness.ce.uk
menstness.ce.ukAUCUS 20J255
o you.
A
Try te f|x u yeur
leg and hebble
tewards the
nearest v|llage7
B
Wa|t fer hel7
6
Try te attract
attent|en by
sheut|ng unt|l
semeene cemes7
B
Crawl te the
nearest r|ver and
fleat te safety7

- '- ' ,

-
|'- , '- ,

- ,'- ''
,

- ''- | '''''
est oss|b|e resonse
~
'1h cn|y prscn ycu can r|y cn ls ycurs|f,' says
SamSyks, whc runs 0uk cf Fdlnburgh's Award
xpdltlcns acrcss th UK and Scuth Amrlca. '1h
thlng tc dc ls tc flx ycurs|f up by sp|lntlng ycur |g
and maklng th brckn bcn lmmcbl| tc rduc th
chanc cf furthr lnjury and hcpfu||y rduc th
paln. |f ycu'r b|dlng, ycu nd tc stcp lt asap -
th bcdy dcsn't wcrk lf lt has nc b|ccd lnsld lt.'
1ry tc ccntrc| ycur panlc and dcn't stcp mcvlng,
trylng tc attract attntlcn a|| th whl|. '|t's lmpcrtant
ycu adcpt a mnta| attltud
whrby ycu just dcn't stcp
untl| ycu rach scmcn
whc can h|p ycu,' says
Syks. '|t's th klnd cf attltud
that was mad famcus ln
Touching Thc Void, th stcry
cf hcwmcuntalnr !c
Slmpscn savd hlms|f aftr
braklng hls |g, thanks tc
hls dcggd prsvranc.'
Worst oss|b|e resonse
|
'Craw|lng lntc a rlvr
wl|| prcbab|y caus
ycu tc gt vry cc|d and
hypcthrmla ccu|d st ln,'
says Syks. 'A|sc, mcuntaln
rlvrs ar usua||y vry
stp and fl||d wlth drcps
and rccks that wl|| prcbab|y
brak mcr bcns.'
lQ?
Whether yuur Idea uf a hIg day uut
InvuIves raftIng duwn the Yukun ur an
away-day at HIIIwaII, gettIng thruugh
It Intact can mean havIng yuur wIts
ahuut yuu. 1ake the HF test tu see huw
yuu
,
II du when cundItIuns get tuugh
Words M|ke Peake l||ustrat|ons Iames Carey@Debut Art
5MAk7 5UkVlVAL
WRAT
,
3 0uR
8uRVlVAL
menstness.ce.ukMAY 20J355
56AUCUS 20J2menstness.ce.uk

- -' ,'
-- '- ' -',
|'- , ,
o you.
A
Take shelter |n
the nearest car7
B
Pretend yeu're
art ef the meb7
6
Leek fer cever7
B
Run te the el|ce
herses7
est oss|b|e resonse

'|'v bn ln abcut flv rlcts ln my carr


and |'v wrlttn abcut hundrds cf
cthrs,' says !rry MLwls, a prcfsscr at
Knt Stat Unlvrslty ln Ohlc and a survlvcr
cf th J970 Knt Stat shcctlngs ln whlch
fcur pcp| dld. '| a|ways |cck fcr at |ast
twc xlts whn | gc lntc a p|ac, but lf | can't
gt cut whn trcub| f|ars | mak a b|ln
fcr prctctd aras, such as dccrways,
mayb a blg sc|ld tab| - scmwhr tc tak
ccvr. |f ycu can mak lt saf|y tc an ara
that's prctctd
by th pc|lc,
mak a run fcr lt,
but stay away
frcmhcrss
bcaus thy'r
sc unprdlctab|.'
Worst oss|b|e resonse
~
'Rlctrs |lk tc attack
cars,' says Lwls. '|n a
spcrts rlct, thy tnd tc gc
fcr mrgncy trucks and
pc|lc cars ln partlcu|ar.'
menstness.ce.ukMAY 20J357
o you
A
Wave yeur arms
and 'make yeurself
leek b|g'7
B
5tand cemletely
st|ll7
6
Try te run away7
B
5heut at the deg as
leud as yeu can7

- ''' '- --
'- '' '-
, '' --' |-
est oss|b|e resonse

|t may gc agalnst ycur lnstlncts, but th


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

Un|ss ycu ar Usaln


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

- ' '- '


-', --

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

'|n mcst sltuatlcns,


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

'- '-', '- '


est oss|b|e resonse
~
Plrst, dcn't |t th far cf thls happnlng
stcp ycu frcmbccklng f|ylng |sscns.
'W hav such strlngnt mdlca| chcks that
th chancs cf ycur pl|ct ccnklng cut ar
mlnuscu|,' says a pl|ct frcmth scuth-ast
cf Fng|and, whc askd nct tc b namd. |f lt
dcs happn, thcugh, dcn't b a hrc - ycur
jcb ls tc stay
ca|m. 'W dcn't
hav parachuts,
sc that's nct
an cptlcn. Ycur
bst bt ls tc dc
ncthlng bcaus
wlth nc-cn at
th ccntrc|s th
alrcraft ls baslca||y
f|ylng lts|f. Hc|d
th alrcraft |v|
lf ycu nd tc
and walt fcr ycur
lnstructcr tc
ccm rcund.'
Worst oss|b|e resonse

Flthr
may
sm|lk a rascnab|
rspcns but ln fact wcu|d
b ycur undclng. 'Ycu
wcu|dn't kncwhcwtc
s|cwth alrcraft dcwn
and lf ycu dld lt wcu|d
sta||, sc that's a bad lda,'
says cur pl|ct. 'Pushlng
th jcystlck fcrwards,
manwhl|, wcu|d lncras
ycur spd and snd ycu
raclng fcr th grcund.'
o you
A
Run away7
B
Retreat slewly
and wa|t fer |t te
meve eff er make a
deteur areund |t7
6
Try te k|ll |t
w|th a st|ck7
B
Cest|culate w|ldly
te chase |t away7

- ' '- /'' |'


'- , |' ,-'| -,-
-,- '' ,' '-
est oss|b|e resonse

'Ycu ar much tcc blg tc at, sc th


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

'A surprlslng numbr


cf pcp| gt blttn
by vncmcus snaks
whl| trylng tc kl|| thm,'
says Wustr. 'A|| that dcs
ls brlng ycu c|csr tc th
snak whn ycu shcu|d
b kplng ycur dlstanc.
Mcrcvr, many snaks
ar ncwndangrd and
|ga||y prctctd ln many
ccuntrls, sc thr's a
chanc ycu mlght vn
b braklng th |aw.'
5MAk7 5UkVlVAL
5BMAY 20J3menstness.ce.uk

- ' -
o you.
A
Try yeur best te kee
the beat |n ene set7
B
A|mfer the nearest
desert |sland7
6
Let yeurself dr|ft
w|th the current7
B
Try te meve |nte the
nearest sh||ng lane7
est oss|b|e resonse

'Wlth a|| th mcdrn navlgatlcn alds


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

'|f scmcn kncws


ycu'r mlsslng, ycu'd
dc w|| tc rduc ycur
drlft rat cthrwls th
shlp cr alrcraft that ccms
|ccklng fcr ycu wcn't
flnd ycu,' says Hcsklng.
'

'- ,

|'- '
'- ''- | '-- ,

'- '- ' '

'' |'-
o you.
A
Rub twe st|cks tegether7
B
ash twe recks tegether
te reduce a sark7
6
L|ght a etrel-seaked rag
w|th a battery7
B
Use a magn|fy|ng glass
en seme t|nder7
est oss|b|e resonse

'Rubblng stlcks cr th magnlfylng g|ass


mthcd ccu|d wcrk,' says survlva| ac Bar
Cry||s. But ln ra|lty h thlnks th dangrcus-
scundlng ptrc|/battry ccmbc ls |lk|y tc glv
th qulckst and mcst r|lab| rsu|ts. 'Scak a
rag ln a tlny amcunt cf ptrc| and gt a spark
by ccnnctlng twc wlrs tc th battry. But
b vry carfu|. And th ky ls prparatlcn,
sc mak sur ycu'v scm gccd tlndr and
klnd|lng tc hand.' On wcrd cf cautlcn. cn
no acccunt shcu|d ycu us a car battry.
Worst oss|b|e resonse

'Banglng rccks
tcgthr wl|| dflnlt|y
b th hardst way tc
gt a flr gclng - vn lf
ycu hav th rlght klnd
cf rccks,' says Cry||s.
5MAk7 5UkVlVAL
when you con /eose with
LeoseP/on6o.co.uk
why buy?
oo Jo tbe Jtlvloq, we Jo tbe test!
Your desnnonon for business ond persono/ vehic/e /eosinq
0845 408 4047
60MAY 20J3menstness.ce.uk
o you.
A
at seme
checelate7
B
lmmed|ately take
eff yeur wet
clethes7
6
Rell |n the snew7
B
Dr|nk seme water7
|-'' '' - '- '
|.- -,--
,

- , ''- ,-'|
est oss|b|e resonse

|t sms ccuntr-lntultlv, but lt wcrks.


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

'Strlpplng cff thr


and thn ls a ra||y
bad lda,' says !lnman.
'Ycu'r a|rady cc|d and
wt, and by dclng sc ycu'r
cn|y xpcslng ycurs|f tc
th |mnts vn mcr.'

- |-- '',,-
o you.
A
Pretend yeu're |ll7
B
Try te act 'nermal'7
6
Try te run away7
B
Attack yeur
k|dnaer7
est oss|b|e resonse

'Pcr m, ncrma|" was gardnlng,' says


1cmHart 0yk, an xprt hcrtlcu|turlst
whc was kldnappd wlth a frlnd ln
Cc|cmbla ln 2000 and h|d captlv fcr nln
mcnths. '1hy ccu|dn't ra||y bat us fcr lt
and lt kpt us fccusd and shcwd thm
whc w ra||y
wr. |t was
ca|mlng, gav us
scmthlng tc dc
and savd cur
|lvs.' Obvlcus|y,
thls apprcach lsn't
guarantd -
cthr kldnap
vlctlms hav
mad a brak fcr
lt and |lvd - but
ycu'r p|aylng th
cdds hr.
Worst oss|b|e resonse
~|
'W wr
l|| fcr ra|
and th lnccnvnlnc cf
lt ra||y anncyd thm, sc
thy bat us,' says Hart
0yk. '|t mad us |cck wak
and, ln th nd, w stcppd
ccmp|alnlng abcut l||nss.'
But lt's wcrth pclntlng cut,
h says, that flghtlng back
agalnst havl|y armd mn
mlght w|| nd vn wcrs.
', ' ''-- -' ,
-''- ,

- | - '-

-- '- '- , -
o you.
A
Head dewnh|ll
|n the hee ef
f|nd|ng a stream7
B
Head uh|ll te
f|nd snew7
6
5tay ut and
censerve energy7
B
at a rete|n bar7
est oss|b|e resonse
~
'Lcck fcr grn patchs cf vgtatlcn
as ycu gc dcwnhl||,' says Cry||s. '|f ycu
ccm acrcss a dry rlvr bd, a gccd lda
ls tc dlg dcwn ln th cutsld bnd, whr
watr cftn cc||cts undr th surfac.' Hls
cthr tlps ar tc
avcld xrtlng
ycurs|f and stay
ccc|, us ycur
ars tc |lstn fcr
watr and tc try tc
ccbb| tcgthr
scmthlng that
wl|| catch any raln.
Worst oss|b|e resonse
|
Prctln ls mcr
pcrtab| than watr,
sc ycu'r |lk|y tc hav
scm, but lt's a bad chclc
at thls pclnt. 'Prctln
uss up |cts cf f|ulds tc
dlgst,' xp|alns Cry||s.
|'- --
'- |' '-

'
|-''
o you.
A
Put h|m|nte the
recevery es|t|en7
B
C|ve chest
cemress|ens and
breaths and call
fer hel as seen
as ess|ble7
6
Call fer hel
and wa|t7
B
C|ve enly breaths
te the at|ent7
est oss|b|e resonse

'A|ways chck flrst that ycu'r nct


puttlng ycurs|f ln dangr frcmtrafflc
cr |ctrlca| cab|s,' says 0amln Brcwn,
a mdlca| dcctcr and authcr cf Bcnd-Aid
For A Brokcn Lcg. 'Ca||lng fcr h|p ls a
gccd lda, but lt's vlta| tc start chst
ccmprsslcns
lmmdlat|y
- th advlc ls
tc gc hard and
fast, sc almfcr
at |ast J00 pr
mlnut. Aftr 30
ccmprsslcns,
chck th alrway
and glv twc
braths. Ccntlnu
thls pattrn
untl| asslstanc
arrlvs.'
Worst oss|b|e resonse
|
'Clvlng cn|y braths
ls pclnt|ss,' says
Brcwn, whc hlgh|y
rccmmnds vrycn
attnd a rsuscltatlcn
ccurs at |ast cnc (flnd
a St !chn Ambu|anc cn
nar ycu at sja.crg.ukl.
'Chst ccmprsslcns
ar th mcst lmpcrtant
thlng. |f ncthlng |s,
just glv ths.'
5MAk7 5UkVlVAL
0-3 best
aaswers
Lcck th
wlndcws, chck
th gas ls cff
and gt a Ray
Mars 0V0 bcx
st - lt's ycur
cn|y chanc cf
maklng lt thrcugh
th wknd.
4-8
Nct bad, a|thcugh
ycu ccu|d stp
cut cf ycur
ccmfcrt zcn
cccaslcna||y.
1hr's nc
pclnt ln blng
SAS-|v| ln th
wl|drnss but
h|p|ss at th
suprmarkt.
7-9
Fxc||nt
wcrk - ycu'r a
w||-rcundd
survlva|lst. Nxt
stp. gttlng ycur
cwn gnratcr,
|arnlng
mrgncy flrst
ald and cccklng
thlngs cn a bln |ld.
I0-I2
Ycu'r lthr
|ylng cr ycu'v
a|rady
fashlcnd thls
magazln lntc
a harpccn gun
and ar huntlng
wc|vs fcr spcrt.
Vry rscurcfu|
lthr way, sc
w|| dcn.
' ' , -
62MAY 20J3menstness.ce.uk
W
e
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d
s
!
o
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n
d
o
e
P
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a

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T mcdrn ra cf xp|cratlcn and
advntur ls spawnlng a nwbrd cf
ath|ts armd wlth physlca| ntnss,
lnt||lgnt tralnlng mthcds and plc
ambltlcns. MF mts thm
Wcrds Mark a|ley
k0Nt08
8|NVNI0
menstness.ce.ukMAY 20J363
-J-
Age 35 Lves Lcndcn
| |e|n o|
|en| end
e|c|ency,
no |u||.
|
,
|| neve|
|e |enc|
(|e|n
ny |ed
,

TH0LAkATHLT
WHA7 H 005 |n Octcbr, Bn Saundrs wl||
|ad th thr-man Scctt Fxpdltlcn tc Antarctlca
ln a darlng bld tc ccmp|t Captaln Rcbrt Pa|ccn
Scctt's fata| 1rra Ncva Fxpdltlcn cf J9J0-J2. |f
th fcur-mcnth, 2,900kmmlsslcn ls succssfu|,
h and hls ccmpanlcns A|astalr Humphrys and
Martln Hart|y wl|| mak th flrst rturn jcurny
tc th Scuth Pc| cn fcct uslng skls - and th
|cngst unsuppcrtd pc|ar jcurny ln hlstcry.
'1hr's a mlsccncptlcn abcut pc|ar trav|
bcaus a wa|thy tcurlst can f|y tc th Scuth
Pc| cr ycu can snd ycur granny cn a cruls
tc Antarctlca, but Captaln Scctt st th bar sc
hlgh ncbcdy has vr flnlshd thls jcurny,'
says Saundrs, whc ln 2004 bcam th
ycungst prscn tc skl sc|c tc th Ncrth Pc|
and ccmp|td th |cngst sc|c Arctlc jcurny
(J,032.3kml by a Brltcn. As h puts lt, 'w'r nct
dclng lt fcr un and ccuntry. |t's an ath|tlc
cha||ng rathr than pur xp|cratlcn.'
A|thcugh h's nct an xp|crr ln th tradltlcna|
sns cf dlsccvrlng unchartd trrltcry,
Saundrs says, '| xp|cr th |lmlts - gcgraphlca|,
mnta| and physlca|. Llk any prcfsslcna|
ath|t, | hav a sascn wlth cn blg prcjct
a yar. And thls ls my blggst prcjct yt.'
H0WH 005 l7 Pc|ar xpdltlcns cffr a unlqu
physlca| cha||ng. 'Ycu nd tc b a jack cf a||
fltnss trads. a marathcn runnr and a pcwr|lftr,
wlth th nduranc tc |ast fcur mcnths and a|sc
th strngth tc pu|| a 200kg s|d,' says Saundrs.
Prcvlng lt's pcsslb| tc attaln bcth gca|s,
Saundrs can run a sub-3hr marathcn and
dad|lft 220kg, 2.B tlms hls bcdywlght cf
7Bkg. H tralns slx days a wk, a|trnatlng
btwn J6 and 30 hcurs cf tralnlng. 1c bul|d
stamlna, h ccmp|ts thr-hcur runs cr
flv-hcur rcad blk ssslcns, lntrsprsd wlth
hlgh-lntnslty sprlnt drl||s cn an ath|tlcs track
cr hl|| rpats cn th blk at Bcx Hl|| ln Surry.
|n hls thr wk|y gymssslcns, h a|trnats
btwn 'push' xrclss such as squats and
dlps ('ycur trlcps and d|ts ar hlt hard whn
ycu us skl pc|s'l and 'pu||' xrclss such
as dad|lfts, chln-ups and rcws, wcrklng tc
thr sts cf flv rps and hls cn-rp max.
'| want strngth and fflclncy, nct bu|k,' says
Saundrs. '|'|| nvr b bnch prsslng my s|d.'
Saundrs has rvc|utlcnlsd hls dlt by atlng
mcr prctln and ha|thy fats, wlth fu||-fat ml|k,
rd mat and avccadcs supp|mntd by flsh cl|s
fcr hls jclnts and magnslumat nlght tc nhanc
rccvry. But, h ccnfsss, '| stl|| |cv a curry and
stlcky tcff puddlng.' Hls ccach, Andy McKnzl,
has a|sc lntrcducd x-ml|ltary ccndltlcnlng
clrcults that lnvc|v sprlntlng up hl||s ln a 30kg
wlghtd vst. 'At |ast whn tlms ar hard ln
Antarctlca | kncwncthlng can b as hcrrlflc as that.'
scettexed|t|en.cem
7H NWA0VN7Ukk5
,
64MAY 20J3menstness.ce.uk
'J-
Age 3J Lves Cap 1cwn, Scuth Afrlca

TH0LTkA-k0NNlN0A0VNT0kk
WHA7 H 005 Scuth Afrlcan tral| runnr
Ryan Sands b|lvs 'th ccr cf man's
splrlt ccms frcmnwxprlncs'.
1hat's why h |cvs tc ccmbln spcrt
wlth advntur by runnlng ln rmct
and xtrm p|acs and dlsccvrlng
nwfrcntlrs cf physlca| fltnss.
|n 20J0 Sands bcam th flrst
lndlvldua| tc wln vry cn cf th 4
0srts racs, a srls cf wk-|cng
250kms|cgs thrcugh th Atacama
0srt ln Chl|, th Ccbl 0srt ln
Chlna, th Sahara ln Fgypt and 'th
Last 0srt' cf Antarctlca. |n 20J2 h
st a nwspd rccrd (6hr 57mlnl fcr
runnlng th 90kmPlsh Rlvr Canycn
hlklng tral| ln Namlbla, shavlng fcur
hcurs cff th prvlcus rccrd. 'Fach rac
ls abcut cha||nglng mys|f physlca||y
and mnta||y,' h says. 'Whn ycur |gs
f| |lk thy'r abcut tc fa|| cff, ycu f|
nausatd and ycu hav tc dlg dp tc
put cn fcct ln frcnt cf th cthr, ycu
|arn what ycu'r ra||y capab| cf.'
1hls yar, Sands ls ccmptlng
ln 1h Ncrth Pac J00 ln Austra|la's
B|u Mcuntalns, th Wstrn Stats
J00 ln Ca|lfcrnla and an undlsc|csd
prcjct ln th Ka|aharl 0srt, whlch
h says wl|| lnvc|v 'a |ct cf
p|annlng and scrcy'.
H0WH 005 l7 A typlca| tralnlng
wk fcr Sands lnvc|vs J2-24 hcurs cf
runnlng, flv hcurs cf crcss-tralnlng and,
ln ccntrast tc many nduranc runnrs,
flv hcurs cf strngth and ccr wcrk
ln th gym. Fach wk h tack|s twc
fcur- tc lght-hcur nduranc runs cn
tral|s fcr stamlna and thr tc fcur hlgh-
lntnslty 90-mlnut runs punctuatd
wlth hl|| rpats. 'Fvry ssslcn has
tc hav a spclflc gca|,' h says. Hls
crcss-tralnlng lnc|uds swlmmlng and
mcuntaln blklng. '| hav tc b carfu|
as my fltnss nccurags m tc gc
fastr than my blk skl||s a||cw.'
|n th gym, Sands prfcrms dad|lfts
and squats, wlth |cwwlghts fcr thr
sts cf tn, J5 and 20 rps, as w|| as
unl|atra| wcrk wlth cn-|g squats
and |ungs, lscmtrlc ccr hc|ds
cn a Bcsu ba|| and ank|-
strngthnlng drl||s
wlth 1hra-Bands.
'Cymwcrk
tldls up th lmba|ancs ycu gt frcm
runnlng, but fcrmls ssntla| fcr a
runnr,' h says. 'Whn | tlr, | stcp.'
Sands thn twaks hls tralnlng tc
sult th spclflc dmands cf hls nxt
vnt, whthr lt's warlng twc jackts
tc prpar fcr a hct dsrt cr runnlng cn
fcur cr flv ccnscutlv days tc mlmlc a
mu|tl-day rac. 'Our bcdls ar spcla|
whn lt ccms tc adaptlng tc what w ask
cf thm- lt's baslc vc|utlcn,' h says.
Ryan 5andes |s sensered
by Red ull
\|en you|
|e ee| |||e
|ey
,
|e e|ou
o e|| o end
you |eve o
d| dee(, you
|ee|n .|e
you
,
|e |ee||y
ce(e||e o
,
,
menstness.ce.ukMAY 20J365
7H NWA0VN7Ukk5
66MAY 20J3menstness.ce.uk
'' ''
Age 35 Lves Buncs Alrs, Argntlna

THKAYAKlN0l0Nk
WHA7 H 005 Wlth hls 7 Rlvrs 7
Ccntlnnts prcjct, Austra|lan-bcrn
padd|r Mark Ka|ch hcps tc bccm
th flrst prscn tc mak scurc-tc-sa
kayaklng dscnts cf th |cngst rlvrs cn
ach ccntlnnt. th Amazcn (6,67Bkml,
Nl| (6,650kml, Yangtz (6,300kml,
Mlsscurl-Mlsslsslppl (6,0B3kml, Vc|ga
3,645kml, Murray-0ar|lng (3,370kml
and Onyx (40kml. '1hls fat hasn't ccm
c|cs tc blng ccmp|td,' says Ka|ch.
'Hck, mayb ncbcdy has vr trld.'
Ka|ch tlckd cff th Amazcn ln a
J53-day xpdltlcn ln 2007-0B and
ccmp|td a JJ7-day ccnqust cf th
Mlsscurl-Mlsslsslppl |ast yar, but h
b|lvs th mcst cha||nglng wl|| b th
Nl| bcaus cf 'amazlng|y dlfflcu|t whlt
watr, |cts cf guns, hlppcs and crcccdl|s'
and th Yangtz du tc 'gcvrnmnt
rd tap, mga-dams and nlghtmarlsh
raplds'. H ss th futur cf advntur as
a mlxtur cf plc jcurnys wlth hug PR
drlvs and |cw-ky ndavcurs cf ath|tlc
xc||nc, and wants tc hcvr btwn
th twc. '|f my xpdltlcn hrcs, |lk
kayakr Stv Plshr, glv m a thumbs
up and my klds thlnk thlr dad ls prtty
awscm thn |'|| b a happy man.'
H0WH 005 l7 At th hart cf Ka|ch's
tralnlng ar 25kmkayak drl||s cn th Rlc
Parana ln hls nwhcm cf Argntlna, wlth
250msprlnts tc gt hls hart rat abcv
JB0bpm. 'Mcst cf my ccndltlcnlng ls frcm
Brazl|lan jlu jltsu - |'ma purp| b|t,' h
says. '| traln thr tc fcur tlms a wk
fcr twc hcurs wlth a mlx cf ccndltlcnlng,
tchnlqu and sparrlng. |t's amazlng
hcwflt ycu gt by dfndlng ycur |lmbs
agalnst ancthr J00kg mcnstr.'
1c bul|d strngth h tralns xc|uslv|y
wlth a 24kg ktt|b||, a 1RX machln
and a bung ccrd. '|t's th bst gym
|'v vr usd,' h says. Ktt|b|| drl||s
lnc|ud sts cf 1urklsh gt-ups, slng|-
armc|an and prsss and hlgh pu||s,
whl| cn th 1RX h dcs chst prsss,
rcws and plstc| squats. H flnlshs
wlth thr flv-rp sts cf kn ralss
and wccd chcps wlth hls bung.
Ccnslstncy ls crucla|. '| rar|y hav a
day cff and | can't rmmbr blng paln-
fr, but wlth ycga, lc thrapy packs,
fcamrc||rs, grlttd tth, lbuprcfn and
a blt cf mcanlng | gt by,' Ka|ch says. Hls
advlc tc advnturrs ls slmp|. 'Wcrk
hard cn th p|annlng, ccnsldr th what-
lfs, lgncr mcst cf thmand just gc.'
Mark tra|ns w|th a 5uunte Amb|t
CP5 watch. V|s|t markkalch.cem
\o|| |e|d on |e
(|enn|n, con|de|
|e .|e-|,
|no|e no o
|en end ,u o
,
,
7H NWA0VN7Ukk5
6BMAY 20J3menstness.ce.uk
''='
Age 3J Lves Lcndcn

THkC0k0-BkAKlN0k0Wk
WHA7 H 005 Ocan advnturr
O||y Hlcks p|ans tc ccmp|t what h
ca||s 'th |ast grat flrst' ln 20J4 by
clrcumnavlgatlng th g|cb, a|cn and
unsuppcrtd, ln a rcwlng bcat. 1h
29,000kmjcurny wl|| tak JB-22 mcnths
and dmand slx ml||lcn car strcks.
|n 2005 Hlcks bcam th flrst prscn
tc rcwfrcmth USA tc Brltaln and th
ycungst prscn tc rcwth At|antlc sc|c
ln lthr dlrctlcn. 0urlng hls J24-day
vcyag, hls bcat was rammd by a 5m
shark and h had tc rqust mrgncy
fccd frcma passlng Brltlsh warshlp, but
h succdd. '1h cdds wr masslv|y
stackd agalnst m and flv cut cf slx
pcp| had dld trylng that rcut, but th
cha||ng was part cf th appa|,' h says.
Hlcks attmptd hls flrst g|cba| rcw
ln 2009. H was fcrcd tc stcp cwlng tc
prcb|ms wlth hls bcat, but stl|| ccmp|td
th flrst vr rcwcf th 1asman Sa,
whlch tcck 96 days. H ncwhcps tc
galn spcnscrshlp tc rvlv th g|cba|
rcwln Octcbr 20J4 and ls p|annlng a
kayaklng xpdltlcn frcmCrn|and tc
|c|and |atr thls yar. '|'mlntrlgud by
cha||ngs that havn't bn dcn yt,'
h says. '| want tc dc scmthlng unlqu
and s hcwfar | can push mys|f.'
H0WH 005 l7 1c traln hls bcdy tc
ndur mcnths at sa, Hlcks dlvlds hls
xrcls tlm btwn th bcat (70l
and th gym(30l. '| dc twc hcurs'
rcwlng a day fcr st dlstancs, such as slx
ml|s l9.7kmJ,' h says. '|'|| rcwcutsld
cr cn an lndccr machln. | mlght attach
a buckt bhlnd th bcat cr |av tral|lng
rcps tc lncras th rslstanc.'
|n th gym, Hlcks ccndltlcns hls bcdy
fcr th thr fcur-hcur rcwlng shlfts a
day hls xpdltlcn rqulrs. '| dc thr
tn-rp sts cf bnt-cvr rcws, pu||-ups
and shcu|dr prsss. 1h back, |ats,
traps, arms and shcu|drs tak th straln
ln rcwlng and kayaklng. But ycu can't hav
any wak |lnks, sc | a|sc dc |lght blcps
cur|s wlth a brccmstlck tc wcrk my wrlsts.'
Ccr strngth ls crucla| fcr a rcwr. 'A||
ycur pcwr ls transfrrd thrcugh ycur
ccr and lt wcrks xtra hard whn ycu'r
ln an unstab| bcat.' Hlcks's sc|utlcn ls
a clrcult cf Suprman xrclss, p|anks,
sld p|anks and slt-ups, wlth thr sts
cf ach ccmp|td tc fal|ur. 'Fvry
mcnth | a|sc dc cn st cf ach xrcls
tc fal|ur tc masur my prcgrss.'
Hlcks has cn flna| tralnlng trlck. '| swlm
200mln th Srpntln twlc a wk.
|t's nct fun, but lt prpars ycu fcr blng
frzlng cc|d and scaklng wt at sa.'
glebalrew.cem
~|| you|
(o.e| |
|ene||ed
||ou| you|
co|e end |
.o|| ex|e
|e|d .|en
you
,
|e |n en
une||e
|oe
,
,
7H NWA0VN7Ukk5
Opau rha oor ro c
uau uorx o+ cvaurura
uuu.pgL.co.uk
P|as y 8reo|o, 0ape| 00r|g 0oowy LL24 0T Te|: 01690 720214 ma||: |oIo@pyb.co.0k www.pyb.co.0k Iacebook.comlp|asybreo|o
www.Iacebook.comlp|asybreo|o www.tw|tter.comlp|asybreo|o www.||oked|o.comlcompaoylp|as-y-breo|o
whether yo0 waot to go I0rther, h|gher, Iaster or j0st try someth|og d|IIereot, The hat|ooa|
No0ota|o 0eotre cao he|p yo0 take yo0r o0tdoor sk|||s to the oext |eve|.
For a Iree broch0re w|th a|| o0r co0rses & ho||days ca|| 01690 720214 or v|s|t www.pyb.co.0k
70MAY 20J3menstness.ce.uk
~'-='J
Age 27 Lves Sacramntc, USA

THCLlMBlN00Ak0VlL
WHA7 H 005 As a chl|d, Amrlcan
c|lmbr A|x Hcnnc|d usd tc trrlfy
hls mcthr by c|ambrlng cn tcp cf
th frldg. Ncwh amazs th wcr|d
wlth hls advnturs ln blg wa|| fr
sc|c c|lmblng, a pur yt dangrcus
dlsclp|ln that lnvc|vs c|lmblng cc|cssa|
rcck facs wlthcut rcps cr a partnr.
Hcnnc|d's dardvl| brand cf c|lmblng
lnvc|vs ccmp|tlng unlqu physlca|
cha||ngs ln lccnlc |ccatlcns arcund th
wcr|d. H has numrcus spd rccrds
and |ast !un ccmp|td 'th 1rlp|'
by c|lmblng th thr blggst wa||s ln
Ycsmlt Natlcna| Park - th 3,000ft
(9J5ml F| Capltan and th 2,000ft (6J0ml
Mcunt Watklns and Ha|f 0cm - ln a
rccrd JBhr 50mln. H fcrgct hls cha|k
bag, |cst hls fcctlng 20 tlms and ndurd
an lnsct attack, but stl|| ccmp|td
95cf th rcut wlthcut rcps.
'|t's lmpcrtant tc m tc b pushlng my
cwn bcundarls,' says Hcnnc|d, whc |lvs
ln a Pcrd Fccnc|ln van sc h can s|p
nar tc c|lmblng hctspcts. 'Scmtlms
that mans a spd rccrd, but cftn
lt just mans c|lmblng scmwhr |'v
nvr bn bfcr.' 1ralnlng vanqulshs
any far. 'An |lt marathcn runnr kncws
thy can run a marathcn wlthcut gttlng
tcc tlrd. |t's th sam fcr m. Ycu traln
bfcrhand and thn ycu prfcrm.'
H0WH 005 l7 Whn ycu spnd
ycur days hanglng cff c|lffs, muscu|ar
waknss and pccr ba|anc ar
pctntla||y fata| f|aws, sc Hcnnc|d
malntalns a hlgh |v| cf strngth, stamlna
and ccr strngth. H'|| thn adapt hls
fccus acccrdlng tc hls |atst prcjct.
'Pcr bcu|drlng, ycu nd strcng flngrs
and arms. Pcr spd rccrds, ycu nd
lrcn |gs and amazlng |ungs,' h says.
Pcr strngth and muscu|ar ba|anc
h prfcrms prss-ups and p|anks, p|us
hanglng |g |lfts tc wcrk hls ccr. Hls
stamlna ls drlvd frcmrunnlng, skllng,
cyc|lng and, abcv a||, by spd-sc|clng
asy rcuts. '|t's |lk runnlng up a J,000ft
l300mJ hl||, but uslng ycur hands as
w||,' h says. '| hlk ra||y fast vry
day just tc gt tc a c|lmb anyway, sc |
a|ways hav a bas |v| cf fltnss.'
Pltnss ls th fcundatlcn cf hls
xtracrdlnary c|lmblng spd. '| dcn't
actua||y c|lmb fast, | just dcn't gt
tlrd and s|cwdcwn,' h says. But
ncthlng bats c|lmblng lts|f. 'Sc
much ls abcut skl||, bcdy pcsltlcn and
ba|anc. |f ycu want tc b gccd at
c|lmblng, ycu hav tc c|lmb a |ct.'
| e|.ey |eve e |ee
|eve| o |ne. | don
,

ecue||y c||n| e,
| ,u don
,
e ||ed
end |o. do.n
,
,
7H NWA0VN7Ukk5
Whelher you're performing ol lhe lop of your gome or |usl wonl lo
en|oy lhe ouldoors, our vision is lo design foolweor lo help you
be lhe besl you con be.
8e Cul Ihere
Aprs Hike
Aprs Squosh
Aprs Poce
Aprs Gym
S|errc l|le
| WP
S|errc l|le
lcv | WP
l|gcrc l|gcrc
menstness.ce.ukMAY 20J273
PHY5lCAL PkFC7l0N
PRIC1 IORN
Bu||d|ng a great bcdy |s abcut mcre
than [ust musc|e. Cet the ba|ance r|ght
and create a c|ass|c phys|que w|th he|p
frcmM|che|ange|c and 5uperman
Words Ieel 5nae Phctcgraphy Clen urrews
1
f ycu'r p|annlng tc gt ln shap, th bst
qustlcn tc start wlth ls 'What shap7' Wlth a
spclflc gca| ln mlnd, lt's aslr tc p|an wcrkcuts
and stay mctlvatd, wlthcut cn, ycu'r slmp|y
tralnlng at randcm. Pcrtunat|y, th Anclnt
Crks hav a|rady dcn th hard wcrk fcr ycu by
dlsccvrlng th fcrmu|a - kncwn as th 'gc|dn ratlc' - that
gcvrns what's vlsua||y appa|lng tc th human y.
Ycu can s th ratlc at wcrk ln vrythlng frcmf|cwr
pta|s and plnapp|s tc c|asslca| scu|ptur and archltctur.
Mcr lmpcrtant|y, lt wcrks cn humans tcc. A 2007 study
pub|lshd ln th Archivcs C] Scxucl Bchcviour fcund that
wcmn wr mcr attractd tc mn whcs shcu|drs
and walst ccnfcrmd tc th gc|dn ratlc. 1h bst blt7
W'v a|rady dcn th arlthmtlc and put tcgthr th
wcrkcuts ycu nd. A|| ycu hav tc dc ls put ln th wcrk.
5T6 1
IO 1H N1H3
0cn't |t th lda cf dclng a|gbra put ycu cff - lt's prtty
baslc. 1ak twc numbrs - |t's ca|| thmc and b. 1hy
flt th gc|dn ratlc lf c-b dlvldd by c ls th sam as c
dlvldd by b. 1c put that ancthr way, |cck at thls.
Or tc put lt ancthr way, J.6. 1hat's th apprcxlmat ratlc
cf cn numbr tc ancthr that maks th fcrmu|a wcrk.
1hls ratlc a|rady xlsts a|| cvr ycur bcdy - fcr xamp|,
ln th dlstanc frcmycur ys tc th tcp cf ycur had
and ycur chln - but lt's mcst lmpcrtant ln th ratlc cf
ycur shcu|drs tc ycur walst, whlch glvs ycu th c|asslc
V-shap asscclatd wlth suprhrcs and Spartans.
Anclnt status such as Mlch|ang|c's 0avld wr
dslgnd wlth thls ratlc ln mlnd and lt's a|sc what c|d-
schcc| bcdybul|drs mcd||d thlr physlqus cn. 1h
gccd nws ls ycu dcn't nd tc b spct-cn. slmp|y put, th
c|csr ycu gt tc th gc|dn ratlc th bttr ycu'|| |cck.
5T6 2
CRNCH 1H
NNR3
Ycu can flgur cut ycur cwn lda| prcpcrtlcns ln thr slmp|
stps. A|| ycu nd ls a tap masur and a ca|cu|atcr.
1 Mecsure
yeur sheulder
crcumjerence
at lts wldst pclnt
- usua||y arcund
ycur shcu|drs ln
|ln wlth th tcp
cf ycur chst.
2 Mecsure yeur
wcst creund
yeur cbdemen
sc th bcttcmcf
th tap masur
tcuchs th tcp cf
ycur hlp bcns.
3 0vde the
jrst jgure by
the secend.
1hat's hcwycu
ccmpar wlth
th gc|dn ratlc
rlght ncw.
5T6 3
31RC1 I1
1c wcrk tcwards achlvlng th gc|dn ratlc, th flrst
thlng tc addrss ls rduclng ycur walst masurmnt.
Aftr a||, vry cntlmtr cf b||y fat banlshd ls
J.6cmcf shcu|dr bu|k ycu dcn't nd tc wcrry
abcut. 1h trlck ls tc burn fat whl| wcrklng cn ycur
V-shap, sc runnlng cn a tradml|| lsn't gclng tc cut lt.
'Pcr fat |css ycur ssslcn nds tc ccmprls
suprsts cf uppr- and |cwr-bcdy xrclss tc kp
ycu wcrklng,' says Chrls Burgss, had prscna| tralnr
at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl, whc
put tcgthr th fat |css wcrkcut cn p77. '1hls wcrkcut
ls a|sc dslgnd tc h|p ycu |arn tc ccntrc| ycur
scapu|a lshcu|dr b|adJ rgard|ss cf what musc|
ls wcrklng. 1hls wl|| a||cwfcr lmprcvd actlvatlcn cf
th |ats and d|ts, whlch ar ky musc|s fcr wldnlng
and prcvldlng that V-shap. Fvn th prss-ups
shcu|d prcvld a blt cf a back pump frcmth scapu|a
ccntrc|.' Ycu shcu|d dc thls wcrkcut cnc a wk.
5T6 4
II N3CL
1c scu|pt ycur back tc th prfct slz, dc th
V-shap wcrkcut cn p77 cnc a wk. 1hls uppr-
bcdy ssslcn mphaslss ycur shcu|drs and back
fcr a bcdy shap that wl|| shcwthrcugh a sult.
'1h rp rangs start |cwand lncras tc nsur
ycu'r bul|dlng strngth cnd slz,' says Burgss.
Ycu can't ng|ct ycur |cwr bcdy, thcugh. |t's
hcm tc ycur blggst musc|s, sc wcrklng lt wl||
glv ycu a fat-burnlng bccst and a jc|t cf shcu|dr-
bul|dlng tstcstrcn. '1h lda ls tc hc|d havy stuff
ln ycur hands and ccntrc| ycur |ats and scapu|a whl|
ycu f|x and xtnd ycur hlps,' says Burgss. '1h
farmr's wa|k ls a grat addltlcn tc a V-shap p|an
- lt's cftn cvr|cckd but fcr such a baslc xrcls
lt has sc many upslds, sc lt's wcrth puttlng ln.' 0c a
ssslcn cf thls wcrkcut, a|sc cn p77, cnc a wk.
PHY5lCAL PkFC7l0N
5T6 3
31RC1 I1
1c wcrk tcwards achlvlng th gc|dn ratlc, th flrst
thlng tc addrss ls rduclng ycur walst masurmnt.
Aftr a||, vry cntlmtr cf b||y fat banlshd ls
J.6cmcf shcu|dr bu|k ycu dcn't nd tc wcrry
abcut. 1h trlck ls tc burn fat whl| wcrklng cn ycur
V-shap, sc runnlng cn a tradml|| lsn't gclng tc cut lt.
'Pcr fat |css ycur ssslcn nds tc ccmprls
suprsts cf uppr- and |cwr-bcdy xrclss tc kp
ycu wcrklng,' says Chrls Burgss, had prscna| tralnr
at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl, whc
put tcgthr th fat |css wcrkcut cn p77. '1hls wcrkcut
ls a|sc dslgnd tc h|p ycu |arn tc ccntrc| ycur
scapu|a lshcu|dr b|adJ rgard|ss cf what musc|
ls wcrklng. 1hls wl|| a||cwfcr lmprcvd actlvatlcn cf
th |ats and d|ts, whlch ar ky musc|s fcr wldnlng
and prcvldlng that V-shap. Fvn th prss-ups
shcu|d prcvld a blt cf a back pump frcmth scapu|a shcu|d prcvld a blt c a back pump cmth scapu|a
ccntrc|.' Ycu shcu|d dc thls wcrkcut cnc a wk.
5T6 4
II N3CL
1c scu|pt ycur back tc th prfct slz, dc th
V-shap wcrkcut cn p77 cnc a wk. 1hls uppr-
bcdy ssslcn mphaslss ycur shcu|drs and back
fcr a bcdy shap that wl|| shcwthrcugh a sult.
'1h rp rangs start |cwand lncras tc nsur
ycu'r bul|dlng strngth cnd slz,' says Burgss. d
Ycu can't ng|ct ycur |cwr bcdy, thcugh. |t's
hcm tc ycur blggst musc|s, sc wcrklng lt wl||
glv ycu a fat-burnlng bccst and a jc|t cf shcu|dr-
bul|dlng tstcstrcn. '1h lda ls tc hc|d havy stuff
ln ycur hands and ccntrc| ycur |ats and scapu|a whl|
ycu f|x and xtnd ycur hlps,' says Burgss. '1h
farmr's wa|k ls a grat addltlcn tc a V-shap p|an
- lt's cftn cvr|cckd but fcr such a baslc xrcls
lt has sc many upslds, sc lt's wcrth puttlng ln.' 0c a
ssslcn cf thls wcrkcut, a|sc cn p77, cnc a wk.
74MAY 20J3menstness.ce.uk
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menstness.ce.ukMAY 20J377
I1 LO33 WORXO1
Hewte de th|s werkeut 0c ach palr cf mcvs as a suprst wlth
nc rst btwn thm, uslng a wlght that a||cws ycu tc ccmp|t a
mlnlmumcf J2 rps. 1h wcrkcut shcu|d tak |ss than 55 mlnuts.
V-3HP WORXO1
Hewte de th|s werkeut 0c parts J-3 as suprsts and part 4 as
a trl-st wlth nc rst btwn mcvs, uslng a wlght that maks
lt dlfflcu|t but nct lmpcsslb| tc ccmp|t th rqulrd rps.
Rest fer twe m|nutes between suersets. Reeat a tetal ef feur t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef three t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef three t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef three t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef feur t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef feur t|mes.
Rest fer twe m|nutes between suersets. Reeat a tetal ef feur t|mes.
Cemlete feur sets ef each. Rest fer 90 secends between sets. Rest fer 90 secends between suersets. Reeat a tetal ef feur t|mes.
IA
0umbbell deadllft
12-15 rps
IA
Wlde-grlp pull-up
6-8 rps
2A
5lngle-armdumbbell rew
8-10 cn ach arm
4A
5tralght-arm
pull-dewn 15 rps
48
0umbbell lateral
ralse 15 rps
40
Face pull
15 rps
2A
0umbbell bex step-up
12-15 cn ach |g
3A
0umbbell walklng lunge
12-15 cn ach |g
I8
Wlde-grlp lat pull-dewn
12-15 rps
I8
lncllne dumbbell press
6-8 rps
28
5tandlng barbell sheulder
press 8-10 rps
38
0umbbell pull-ever
12-15 rps
3A
0lp
10-12 rps
28
ress-up
12-15 rps
38
5tandlng barbell
sheulder press 12-15 rps
GROW1H OO31 WORXO1
Hewte de th|s werkeut 0c xrclss J, 2 and 3 as slng| mcvs, thn 4 as a suprst,
uslng a wlght that maks lt dlfflcu|t but nct lmpcsslb| tc ccmp|t th rqulrd rps.
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0umbbell
deadllft
6-8 rps
4A
0umbbell bex
step-up 10-12
rps ach sld
8
Rack deadllft
6-8 rps
48
0umbbell
walklng lunge
10-12 rps
0
Remanlan
deadllft
8-10 rps
80
0umbbell
farmer's walk
30m
PHY5lCAL PkFC7l0N
He|ghts, camera,
act|en man
l
s yeur next adventure |n the
great eutdeers cl|mb|ng a h|gher
meunta|n, r|d|ng a b|gger wave
er sw|mm|ng te deeer deths7
Whatever yeur challenge, yeu need
te knewthat yeu can cature the
mement |n crystal-clear erfect|en.
1hat's why the f|rst th|ng you shou|d
pack before your adrena||ne-fue||ed
journey |s the newN|kon CDDLP|X AWJJ0
because |t's the on|y camera that |s just
as prepared for adventure as you are.
Whether |t's he|d |n your hands,
mounted to your surfboard, c||pped on
your hand|ebars or attached to your scuba
tank, |t w||| capture every tw|st and turn,
wave and d|ve, and jump and crash |n cr|sp
photographs or fu|| h|gh-def|n|t|on mov|es.
And the best b|t7 As soon as you've
conquered your |atest cha||enge you can
te|| your fr|ends and fam||y back home
thanks to the N|kon CDDLP|X AWJJ0's
bu||t-|n W|-P|, wh|ch transfers the H0
p|ctures and v|deos d|rect|y to a smart
dev|ce for qu|ck and easy up|oad|ng.
1he J6-megap|xe| back-|||um|nated
|mage sensor - wh|ch captures stunn|ng
snaps whether |t's under water, |n the
m|dday sun or |ast th|ng at n|ght - w|de-
ang|e 5x zoom|ens and 75mmmon|tor are
a|| protected |n a tough, compact body that
|s dust-proof, waterproof to depths of J8m,
The
N|ken C00LPlXAW110 cemes
|n feur celeurs: cameuflage,
blue, black and erange.
Fer mere |nfermat|en v|s|t N|ken.ce.uk
Capture every h|gh w|th the newN|kon CDDLP|X AWJJ0 camera
MF PRDMD1|DN
Capture
the mement
Whatever your cha||enge,
guarantee you get the perfect
shot w|th these t|ps fromMF
photographer 1omM||es
M00NTAlNHl0H
You need to knowthe terra|n you're
exp|or|ng. P|an your route and mark the
p|aces a|ong the way you th|nk w||| make
for a great shot. You need to be ready
when the opportun|ty for the shot arr|ves,
so know|ng when that's ||ke|y to happen
makes gett|ng a great shot more ||ke|y.
1he h|gher you c||mb, the |ess
equ|pment you want to carry, so str|p back
to the bas|cs. |f you need to get
somewhere to get that one shot, you don't
want to be we|ghed down by unneeded k|t.
A||owt|me to get ahead of your
c||mb|ng crewso you can shoot back down
on themfor the perfect, awe-|nsp|r|ng
shot. C|v|ng yourse|f the t|me to get |n the
r|ght pos|t|on w||| get a better shot and not
hav|ng to rush keeps you safer - |t doesn't
matter howwe|| the shot turns out |f you
never get to see |t.
0CAN0
1ake the t|me to get used to us|ng your
newcamera, a|most to the po|nt where
you can do so b||ndfo|ded. When you need
that perfect shot |n the depths, you can't
afford to be faff|ng around |ook|ng at the
camera or you may r|sk m|ss|ng the b|g
moment you are down there for.
1he co|our of ||ght sh|fts the deeper you
descend, so |t |s cr|t|ca| to adjust your wh|te
ba|ance accord|ng|y to get the r|ght |mage.
5afety has to be of pr|mary |mportance
so doub|e- and tr|p|e-check your
equ|pment before even th|nk|ng about
photography. 1he best shots come from
those who are best prepared.
00lN0 T0XTkM5
1he faster the act|on, the faster the
shutter speed requ|red. 0on't be afra|d to
crank up the |5Dsens|t|v|ty - |t won't be
the shot you want |f |t's b|urry.
As the cond|t|ons get co|der, you a|so
need a faster shutter speed. Cet to know
your newcamera and how|t operates to
ensure you are as ready as |t |s.
1he best p|ctures of extreme sport
and adventures are a|ways those that
capture the |nstance froma newang|e
or perspect|ve. Hav|ng a good |dea of
what you want to shoot |s the on|y way
to ensure you get |t r|ght.
shockproof fromhe|ghts of up to 2mand
freeze-proof to temperatures down to a
bone-ch||||ng -J0`C, a|| of wh|ch means
|t's ready for act|on as soon as you are.
And |n keep|ng w|th the demands
of every h|gh-octane adventurer, the
N|kon CDDLP|X AWJJ0 |s opt|m|sed
for the great outdoors. |ts range of
features |nc|udes an e|ectron|c compass
and wor|d map so you can p|ot and
p|an your next route, wh||e |ts CP5
enab|es geo-tagg|ng of your |mages
so you can eas||y track and te|| your
mates where your |atest escapade
has taken you. |ts a|t|meter records
the exact a|t|tude at wh|ch you take a
shot - from300mbe|owsea |eve| to
4,500mabove |t - so you can back up
your stor|es on your return to work.
|f you prefer to capture |mages
fromthe t|ck of the act|on, rather
than stand|ng on the s|de||nes, |t's
the on|y camera you w||| ever need.
N
iken
C0
0
LPlX
AW
110
5hockproof to 2m
Preeze-proof to -J0`C
W
aterproof to J8m
J6
m
egap|xe|s
5x zoom
W
|-P|
CP5
L L L L L C . C C

menstness.ce.ukMAY 20J3B3
P
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Lve lje n the t lune
Fk
k0NNlN0
Cusne Reyule's sring-limbed running man 5ebastien
Feucan newteaches classes. MF's eel 5nae jums in
ebast|en loucan |s unstoppab|e Or, to put |t a
better way, he just doesn't stop At the london
gymwhere he teaches c|asses, wh||e MF's head
ot d|g|ta| content N|c| lutch|ngs and l wa|t tor our
photographer to set up, the tounder ot treerunn|ng
|s r|cochet|ng ott the wa||s, sw|ng|ng tromscatto|d|ng
and bounc|ng over vau|t|nghorses just tor the tun ot |t
le moves |||e a v|deogame character no wasted
movement, every mot|on |oo||ng s||ght|y unrea| N|c|
and l are probab|y the most acrobat|c members ot the MF
team N|c| than|s to years ot s|ate and snowboard|ng,
me v|a judo but |t's d|tt|cu|t to see howwe'|| |eep up
5CRN 5TAR
You may remember loucan tromh|s ro|e |n Ccsino
Poyc|c, where the open|ng tootchase sawh|m
MF Tkl5...
5

Lve lje n th
MF's N|ck and Ieel
leek en as 5ebast|en
Feucan demenstrates
a wall [um
B4MAY 20J3menstness.ce.uk
c|amber|ng and vau|t|ng h|s way across a construct|on
s|te ahead ot a |umber|ng (|n compar|sonl 0an|e|
Cra|g Or tromdocumentary !ump Loncon, |n wh|ch he
|eaped across lMS Be|tast and the loya| A|bert la||
Or poss|b|y tromDcncinq Cn lcc, the lV rea||ty show
that sawh|msutter a shoc| e||m|nat|on |n wee| three
Between med|a engagements, he's seen the
sport ot treerunn|ng growby ||tera| |eaps and bounds,
as young trcccurs (as exponents ca|| themse|vesl
compete on Youube or |n ||ve compet|t|ons to |and
evermore |nvent|ve moves h|s |s where loucan's
sty|e sets |tse|t apart tromthe more trad|t|ona|
'par|our' he |atter, |nvented by loucan's tr|end 0av|d
Be||e, emphas|ses s|mp|y mov|ng tromone po|nt to
another as qu|c||y and ett|c|ent|y as poss|b|e, wh||e
treerunn|ng encourages t||ps, sp|ns and other tr|c|s
he pa|r had a m||d ta|||ngout over the semant|cs and
nowthe sports have a c|ear gu|t between them
'lreerunn|ng |s an extens|on ot what l d|d w|th
0av|d,' exp|a|ns loucan 'lt's an express|on ot
Freerunn|ng d|ffers frem
arkeur |n the added
[ums and tw|sts
yourse|t |n your env|ronment w|th no ||m|tat|on
You can |ncorporate your sty|e, you can |ncorporate
gymnast|cs, capoe|ra, brea|danc|ng Anyth|ng'
N0 LlMlT5
hat doesn't mean the sport |s ||m|ted to rubber||mbed
teenagers, loucan |s qu|c| to po|nt out 'You can be
three years o|d or 70 and you can do |t lt you just say, l
want to do what l can do r|ght now, w|th my body, you'||
do we|| lt's not about |earn|ng, |t's re|earn|ng what
we've torgotten Soc|ety has cond|t|oned us to move a
certa|n way, but |t you |oo| at ch||dren mov|ng they do
th|ngs natura||y l a|ways say ch||dren are the masters'
o d|gest th|s |dea, we warmup w|th some easy
tumb||ng and ro||s over |owboxes, where the on|y
po|nt |s not to |and on our heads Next are torward
ro||s, then there's catcraw||ng, |eap|ng and some
dr|||s des|gned to ma|e sure we're |and|ng proper|y
s|mp|e stutt, but the gu|t |n ett|c|ency between
loucan and us |s obv|ous le bare|y ma|es a no|se
'Feucan
barely makes
a neise when
he meves
and abserbs
kinetic
energy
like a cat'
menstness.ce.ukMAY 20J3B5
when he moves and absorbs ||net|c energy |||e a
cat l do Ok, but tee| |||e an oat |n compar|son
We t|n|sh w|th some burpees, ett|c|ency aga|n ta||ng
pr|or|ty over speed Sott |and|ngs and ettorttree ta|eotts
are the |ey, and wasted movement |s a b|g nono
UP AND 0VR
Next up |s vau|t|ng h|s |s the aspect ot treerunn|ng
that appea|s to me the b|t that prom|ses to |et me
|eap tences, avo|d crowds, evade muggers and traverse
who|e c|t|es |n a stra|ght ||ne, po|nt A to po|nt B Vau|ts
come |n a var|ety ot sty|es, the appropr|ate one tor any
s|tuat|on be|ng determ|ned by what you're hurd||ng,
howtast you're mov|ng and howcoo| you want to |oo|
l|rst up |s the cat vau|t both hands on the box at
once, teet through the m|dd|e tor a n|ce, |owr|s| |eap
Next |s the speed vau|t, a onehanded var|at|on w|th
a b|t ot s|deways |ean lt |oo|s eas|er but |s actua||y
s||ght|y tougher, espec|a||y at a tu|| spr|nt, wh|ch |s
what |t's des|gned tor l bounce ott the box on my
'Freerunning
premises te
let me leap
fences, evade
muggers and
traverse
cities in a
straight line
fremAte B'
Fall|ng w|theut
hurt|ng yeurself |s
a key freerunn|ng sk|ll
t|rst attempt, m||d|y than|tu| that l'mnot try|ng th|s
on a br|c| wa|| above untorg|v|ng pavement
Next up |s the 't|ctac', wh|ch |nvo|ves us|ng a bounce
ott a wa|| to get extra he|ght tor c|ear|ng an obstac|e We
start w|th t|ny, prec|se toottouches on the wa||, then a|m
to c|ear a toampad that's bare|y sh|nh|gh lt's not |ong
betore we're try|ng to c|ear the b|ggest th|ng |n s|ght a
vau|t|nghorse shoved up aga|nst the wa||
We start try|ng vau|t var|at|ons, ot wh|ch there are
dozens, tromthe 'kong' (a |ong jump where you put your
hands down on|y just betore |and|ngl to the 'underbar'
(used tor go|ng underneath tences or barr|ersl lt's
gett|ng a b|t dangerous, so loucan ca|ms th|ngs down
w|th some prec|s|on jump|ng |eap|ng troma mat onto
a th|n rubber beamthat's bare|y ra|sed ott the t|oor,
then between more mats staggered |||e stepp|ng
stones across a pond Lxcess energy and aggress|on
are counterproduct|ve here, wh|ch |s the po|nt
lt's tempt|ng to th|n| you can emu|ate a|| the Youube
v|deos ot treerunners |aunch|ng ott bu||d|ngs, but those
guys or at |east, the ones who don't ta|| tou| ot natura|
se|ect|on v|a exp|oded |nees have put |n hours ot
pract|ce on eas|er, sater jumps t|rst Or, as loucan puts |t,
'o start sate|y |s to ||sten to your rhythm, your |eve|, not
to try to |mpress peop|e You can ta|| and damage
yourse|t, but |t you do |t |n the r|ght way, |t's very hea|thy'
0FF TH WALL
loucan h|mse|t |s the best advert tor treerunn|ng le's
33 and st||| has a s|xpac|, wh|ch he ma|nta|ns on a str|ct
reg|me ot no s|tups, ever 'l'm|n great shape because l
respect the a|ways |n mot|on concept,' he says 'l don't
go to the gym As soon as l'mp|ay|ng, l enjoy |t' le |s a|so
capab|e ot |nsane teats At one stage, wh||e we're sett|ng
up an outdoor photo, he casua||y ta|es a runup at a wa||,
bounces ott one toot, |atches on to a |edge and prope|s
h|mse|t over |t, a|| w|thout any v|s|b|e s|gns ot ettort
Atter com|ng bac| down to earth, he shrugs
'Because l'mc||mb|ng, mov|ng a|| the t|me, that's
Ieel clears the
vault|ng-herse |n a
s|ngle beund. Almest
N|ck and Ieel get
seme t|s fremFeucan
B6MAY 20J3menstness.ce.uk
what my body's adapted to l try to be very t|u|d,
very connected w|th the env|ronment You become
|||e an an|ma|, transtormyourse|t |nto an an|ma|'
lor me, th|s |s the po|nt ot treerunn|ng l'mnever
go|ng to trontt||p ott a ba|cony or vau|t across
ower Br|dge, but l m|ght need to c|ear a tence at
speed or ma|e a d|tt|cu|t jump w|thout brea||ng an
an||e lt t|tness |s supposed to be about |mprov|ng
your qua||ty ot ||te, wh|ch l th|n| |t |s, then be|ng ab|e
to move qu|c||y and ett|c|ent|y t|ts r|ght |n And |t
|t carves you a s|xpac|, so much the better
5ebast|en Feucan teaches r|vate |nd|v|duals
and greu classes v|a the Feucan Academy.
Fer mere |nfe v|s|t feucan.cem
1 A reasonab|e amount ot speed |s essent|a|, but |t's more |mportant to t|nd out wh|ch toot you're comtortab|e ta||ng ott trom 2 Atter the ta|eott, tuc| |n both
|egs h|s |s where |t's adv|sab|e to have started on someth|ng you |nowyou can c|ear 3 As you pass the obstac|e, br|ng your |egs through and push ott w|th
both hands at the same t|me lt you've chosen someth|ng |ong to jump over, such as a bench, push ott near the end 4 Lxtend your |egs, try to |eep a spr|ng |n
your |nees on |and|ng, and carry on runn|ng lt you end up |n a heap, moan|ng, you've done |t wrong
King ef Keng
loucan demonstrates one ot treerunn|ng's s|gnature |eaps the spectacu|ar kong vau|t
1
2
3
4
Ieel ract|ses h|s
rec|s|en [um|ng
lt's net hewh|gh
yeu [um, |t's hew
well yeu land
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Versus
0ccuatien: Sty|lsh, hlgh-prfcrmanc tab|ts
Mere |nfe: Por more |nformat|on on the comp|ete
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NAM: L|qu|d Cr|
0ccuatien: H|plng ycu gt a strcng grlp
De yeu want te take yeur
tra|n|ng te the next level7
he m|ghty l|qu|d Cr|p has
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exper|ence an amaz|ng gr|p
wh|ch |asts tor hours w|thout
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no matter howmuch you
sweat or even |t |t's ra|n|ng|
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wh|ch |s pertect |t your gym
has banned cha|| l|qu|d Cr|p
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c||mb|ng, tenn|s, go|t, Crossl|t
and strongman tra|n|ng
Mere |nfe: Buy d|rect from
www.||qu|dgr|p.co.uk or any
reputab|e nutr|t|on, outdoor or
sports shop. 1rade |nqu|r|es to
sa|esQ||qu|dgr|p.co.uk. RRP E9.99
NAM: FU Ha|r Cl|n|cs
0ccuatien: Ladlng halr transp|ant c|lnlcs
Mere |nfe: Ca|| 020 365J 3366, ema|| |nfoQfueha|rc||n|cs.co.uk or v|s|t www.fueha|rc||n|cs.co.uk.
W|th baldness affect|ng areund twe
th|rds ef men befere they turn 40, there's
ne deubt that a ha|r translant, dene
r|ght, can be a l|fe chang|ng exer|ence.
heremar|ab|eresu|ts enjoyedby theactor
!ames Nesb|tt andthetootba||er Wayne
looney areduetothe|atest lUL(lo|||cu|ar
Un|t Lxtract|onl techn|que, wh|ch|s the
|east pa|ntu| andm|n|ma||y |nvas|veha|r
transp|ant procedure|nthemar|et today
helULprocedure|s champ|onedby
lULla|r C||n|cs, oneot the|ead|ngha|r
transp|ant c||n|cs |nlar|ey Street today
lnd|v|dua| ha|rs (to|||c|esl areextracted
tromthebac| or thes|deot theheadand
then|nsertedoneby one|ntheba|d|ng
areas, creat|nga newnatura| ha|r||ne lUL
la|r C||n|cs uses t|ny need|es, sothere
|sn't any st|tch|ngor scarr|ng Moreover,
s|nce|oca| anaesthet|c |s used|nboth
steps, there|sn't any pa|ne|ther
Lachha|r |s |mp|antedat an
ang|etom|m|c that ot theor|g|na|
ha|r andthetranslantedha|r w|ll
cent|nuetegrewnermallyandcan
betreatedl|ketherest ef yeur ha|r.
'Someonewhohas hada ha|r
transp|ant w|thus |oo|s onaverage
sevenyears younger,' says M|chae|
XCLU5lVRADR0FFR
Whenbeek|nga ha|r censultat|en
v|a www.fueha|rcl|n|cs.ce.uk, den't
ferget tement|en'MF' |nerder te
rece|veanexclus|ve15%d|sceunt.
lsa|ta||s, manag|ngd|rector ot lUL
la|r C||n|cs 'But |nmy case, peop|e
say that l |oo| morethantenyears
younger,' headds w|thcont|dence
menstness.ce.ukMAY 20J3B9
W
e
r
d
s
S
a
m
l
|
d
e
r
P
h
e
t
e
g
r
a

h
y
0
a
n
n
y
B
|
r
d
X0lTl0NACK5
mbrace the great eutdeers with these multi-day technical bags
MF T5T5.
0srey Aether 70
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1h Athr's mu|tlp|
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prlcrltls as cf accss. A zlp-up
pcuch ln th hlp b|t kps ycur
camra, maps cr snacks wlthln
rach and ycu can gt tc th maln
ccntnts cf ycur bag frcmth frcnt
cf th pack as w|| as th tcp and
bcttcm. |t's |lght at cn|y 2.J4kg but
can carry a |cad cf 25kg. |t lnc|uds
a bul|t-ln raln ccvr, s|plng bag
and pad pcckts, and thr's spac
fcr an xtrna| hydratlcn b|addr ln
lts back pan|, maklng lt slmp| tc
rfl|| and nsur ycur klt stays dry.
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espreypccks.eu
Bul|t-ln ccrd
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xcurslcns, tc th
maln bag
Turn ever jer MFs revlews ej jeur mere expedltlen pecks

90MAY 20J3menstness.ce.uk
5ilvaNinex
50
At a mr B0g, th Nlncx ls
|lghtwlght and ccmfcrtab|. |t may
cn|y prcvld |lght up tc 45mbut
bcaus cf lts suprlcr watrprccf
ratlng - lt can b submrgd tc a
dpth cf a mtr - lt's lda| fcr
xp|crlng f|ccdd cavs.
cetsweldeutdeer.cem
Black0iamend5term
55
A|thcugh thls had|amp nds fcur
AAA battrls tc wcrk lt has a hug
200-hcur max burn tlm wlth a 70m
rang. |t nctlfls ycu cf rmalnlng
battry |lf whn swltchd cn sc ycu
wcn't b caught cut ln th dark.
blccks.ce.uk
L0Lenser507k
79.95
Rchargab| battrls wlth a
'burnlng |lf' cf flv hcurs mak thls
ccnvnlnt lf ycu'v gct accss tc
pcwr a|thcugh |ss sc cn |cng trlps.
|ts pcwrfu|, fccusd bamcan
l||umlnat up tc J30m.
ledlenser.ce.uk
Cuidinglights
leave the dar| beh|nd you
w|th a headtorch
Petzl MyekXP
75
1hls ls fu||y prcgrammab|, whlch
mans ycu can s|ct th crdr cf
|lght mcds and brlghtnss tc tal|cr
lt fcr dlffrnt actlvltls. |t lnc|uds a
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The Nerth Face Cenness 70
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Hau|lng 70 |ltrs' wcrth cf klt can b a swaty
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strlppd away tc lncras alrf|cwand lmprcv
vntl|atlcn. Ycu can a|sc adjust th slz tc flt
ycur fram, whl| th tcp cf th bag can b
rmcvd tc mak a ccnvnlnt bumbag.
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karr|mer Iaguar 55-75
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At 2.73kg thls ls cn th hfty sld fcr a 75-|ltr
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dslgn transfrs wlght frcmycur back tc ycur
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erghaus Vulcan Rucksack 100
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|t's nc surprls th Vu|can ls favcurd by ml|ltary
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supp|ld fcr days. Clvn lts slz, lt's p|aslng|y
|lght at 2.9kg, whl| lts rcbust a|umlnlum
a||cy fram maks lt xtrm|y durab| -
chancs ar ycu'|| brak |cng bfcr lt dcs.
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Helly Hansen Cress ackack 40
E70
At cn|y 40 |ltrs, H||y's |argst pack ls th
sma||st ln cur s|ctlcn. Pcrtunat|y th
Crcss's numrcus ccmpartmnts a||cwqulck
accss tc ycur klt and, whl| lt has fwaddltlcna|
attachmnts, lt dcs acccmmcdat a watr
b|addr. |t's ccmpactnss maks lt grat fcr
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44444
hellyhcnsen.cem
menstness.ce.ukMAY 20J393
WALKlN0
lNBklTAlN
MF's 0amian Hall exlains why Britain's leng-distance
trails - and the Ceast te Ceast walk in articular - eher
challenges, adventures and rigereus werkeuts
've tre||ed many ot the wor|d's tamous
and notsotamous |ongd|stance tra||s
l've c||mbed vo|canoes |n the Andes,
ta||en down mounta|ns |n NewZea|and's
Southern A|ps and had a wa|||ng boot
sto|en by a possum|n Austra||a But l
t|rm|y be||eve |t you ||ve |n Br|ta|n, some ot the
best wa||s you can do are on your doorstep (or
at |east on|y a tewhours awayl And the north
ot Lng|and |s a great p|ace to start
Why d|d yeu walk ngland ceast te ceast7
When l spent ten months trave|||ng around
lat|n Amer|ca l grewa great beard, t|shed
tor p|ranhas, got robbed by a po||ceman and
c||mbed |oads ot mounta|ns Yet when l got
bac| to Br|ta|n, l st||| hadn't sated my appet|te
tor adventure and l rea||sed that a|though l
|newthe Andes pretty we||, there were
|arge parts ot th|s green and p|easant
TH MF 00l0 T0.
l

There's a vast netwerk ef


leng-d|stant tra|ls acress
r|ta|n, eften threugh the
mest sectacular scenery
94MAY 20J3menstness.ce.uk
|and l hadn't seen So l wa||ed the 309|mCoast to
Coast path tromSt Bees |n Cumbr|a to lob|n lood's
Bay |n North Yor|sh|re Spend|ng ten days cross|ng
the country gave me more sat|stact|on than anyth|ng
l'd done abroad And l te|t prod|g|ous|y t|t by the end
ls |t really a challenge7 lt's [ust walk|ng after all.
When d|d you |ast wa|| 40|mor more |n a day Your
|egs certa|n|y tee| |t Your teet w||| probab|y have b||sters
and sore, red b|otches Your ca|ves shou|d be scream|ng
b|ue murder and your th|ghs w||| most |||e|y be penn|ng
a stern |etter to the|r |oca| Ml about wor||ng cond|t|ons
And that wou|d be atter a t|at 40|m, tor 40|mot
ascents and descents |n, say, the la|e 0|str|ct, mu|t|p|y
that pa|n by two or three And |t you wa||ed those
40|mw|th a JS20|g pac| on wh|ch you wou|d |t
you were camp|ng your bac|, shou|ders and core
musc|es w||| |nowabout |t too And that's just one day
ut |sn't rambl|ng fer Thermes-tet|ng ret|red geegrahy
teachers w|th rucksacks full ef warmegg sandw|ches7
lt you're concerned about the connotat|ons ot the word
'ramb||ng', th|n| ot |t as |ongd|stance wa|||ng or tre|||ng
h|s |s det|n|te|y a young(|shl man's game, requ|r|ng
ser|ous t|tness, endurance and res|||ence You cou|d be
soa|ed to the s||n atter wa|||ng tor ten hours and st|||
be J0|mtromthe next v|||age Or |ost on the moors |n
a hurr|cane (lerhaps a hermos |sn't such a bad |dea
atter a||l lt can be arduous and even unp|easant, but |t's
wondrous and a|most a|ways supreme|y sat|sty|ng
As we|| as the Coast to Coast, l've wa||ed two more
ot Br|ta|n's Nat|ona| ra||s the 43J|mlenn|ne Way and
the J60|mCotswo|d Way, wh|ch can be done |n t|ve
days Lng|and and Wa|es have JS Nat|ona| ra||s, tota|||ng
about 4,000|m, w|th tour more |n Scot|and (where
they're ca||ed long 0|stance loutesl A|| otter genu|ne
w||derness exper|ences and a sense ot |ndependent
adventure a|though there's no rea| e|ement ot danger,
s|nce they're usua||y we|| s|gnposted and have ott|c|a|
gu|deboo|s |nc|ud|ng good maps and ClS reterences
Why sheuld l de the Ceast te Ceast walk7
lt's arguab|y the most spectacu|ar |ongd|stance wa||
|n the Uk, certa|n|y |n Lng|and he tra|| |nc|udes the
The Lake D|str|ct effers
seme ef the ceuntry's
mest breathtak|ng v|ews
'Wis is
denitely a
yeunglishI
man's game,
requiring
serieus
tness and
resilience'
menstness.ce.ukMAY 20J395
g|or|ous la|e 0|str|ct, the underrated Yor|sh|re 0a|es,
the moody North Yor| Moors and a who|e |ot more l
a|so |||e the |dea that you can eas||y v|sua||se a map
ot where you're stomp|ng s|mp|y one s|de ot the
country to the other wh|ch a|so otters a sense ot
accomp||shment other wa||s can't qu|te match
Most t|t peop|e manage |t |n J2 days enough t|me
to have torgotten a|| about the tr|v|a||t|es ot the day
job but w|thout us|ng up a|| your annua| |eave he
loya| Mar|nes apparent|y comp|ete |t |n a lercu|ean
s|x days, averag|ng SJ|ma day lt too| me ten days,
though |t'd be a shame to th|n| ot |t as a race l||e
an X Fcctor contestant, |t's a|| about the journey
What de yeu de fer accemmedat|en7
loste|s, camps|tes and B&Bs are a|| ava||ab|e en route
Some compan|es w||| sherpa your bag on to the next
waypost so you can carry just a coat and a cred|t card |t
you want, a|though |t d|m|n|shes the sat|stact|on ot be|ng
se|tsutt|c|ent You can a|so wa|| |t as a ser|es ot day
tr|ps, head|ng home or to a conven|ent base at the end
ot each stage lor me, however, do|ng |t |n one go g|ves a
much greater sense ot |ndependence and ach|evement
l most|y w||d camped, st|c||ng up my tent whenever
l te|t too |nac|ered to carry on ln Lng|and w||d camp|ng
|s techn|ca||y on|y a||owed w|th the perm|ss|on ot the
|andowner, but there's a trad|t|on ot bac|pac|ers arr|v|ng
|n the even|ng, brea||ng camp ear|y and |eav|ng no trace
ot the|r stay Lxper|enced tre||ers w||| te|| you gett|ng
perm|ss|on otten |sn't pract|ca| and most |andowners
don't m|nd as |ong as you respect the env|ronment
don't bu||d t|res, stay away tromthe ||vestoc| and so
on but |t you're concerned about the |aw, ma|e sure
you get perm|ss|on or st|c| to ott|c|a| camps|tes
What's not |n doubt |s that w||d camp|ng |s the most
t|ex|b|e and exh||arat|ng opt|on, |ett|ng you get more
d|stance |n and be more adventurous Lspec|a||y |t you're
so t|red you've ended up |n a bu||'s t|e|d Camp|ng h|gh up
|n the la|e 0|str|ct or on w||d moors g|ves you unr|va||ed
ear|ymorn|ng panoramas, a|| to yourse|t B||ss
What are the h|ghl|ghts ef th|s reute7
he la|e 0|str|ct |s the obv|ous one the secret va||eys,
vast |a|es, end|ess v|ews, rema|ns ot loman roads
and w||d deer d|sappear|ng |nto the morn|ng m|st
And you get a thorough wor|out go|ng up and down
those r|ght|y romant|c|sed but demand|ng pea|s he
North Yor| Moors are a c|ose second l was there |n
August, when the heather |s a sea ot gorgeous purp|e
he country |s more dramat|c than l rea||sed l watched
Lng|and change, |ron|ng |tse|t out |nto t|at tarm|and
atter the mammoth mounds ot the la|e 0|str|ct, then
crump||ng up aga|n |nto b|rdt|||ed moor|and he wa||
was a v|v|d rem|nder ot Lng|and's h|story too, w|th
stone c|rc|es jutt|ng out ot the heather l a|so v|s|ted |ots
ot p|aces (and a tewpubsl l'd never heard ot but w|||
det|n|te|y go bac| to, such as Shap and k|r|by Stephen
l was surpr|sed by the Br|t|sh too l wanted to get away
trompeop|e tor a b|t and you can do that but
a coup|e ot randomacts ot ||ndness by strangers
'l mestly
wild camped,
sticking up
my tent
whenever
l felt tee
knackered
te carry en'
r|ta|n |s full ef
fantast|c sets te
rest weary legs
After the f|rst sect|en ef
the Ceast te Ceast yeu wen't
see the sea fer ever 300km

Playingthelenggame
Plv mcr cf th UK's mcst cha||nglng |cng wa|ks
The demand|ng eaks ef
the Lake D|str|ct w|ll g|ve
yeu a thereugh werkeut
1h c|dst and tcughst
Natlcna| 1ral| ls th
43JkmPenn|ne Way,
whlch strtchs frcm
th Pak 0lstrlct up
thrcugh th Ycrkshlr
0a|s, Ncrthumbr|and
and th Chvlcts tc th
Sccttlsh bcrdr. |t
usua||y taks J6 days.
1h 5euth West Ceast
Path ls th UK's |cngst,
wlndlng J,0J4kmfrcm
th dg cf Fxmccr tc
th shcrs cf 0crst.
Ycu'r un|lk|y tc dc lt a||
ln cn gc slnc lt taks
arcund svn wks.
At a ccmparatlv|y
mcdst 2B5km0ffa's
Dyke Path, rcugh|y
fc||cwlng th bcrdr
btwn Fng|and
and Wa|s, ls stl|| a
tcugh cha||ng.
|n Scct|and th 5euthern
Uland Way ls th blggl.
1h 34Jkmwa|k gcs
frcmPcrtpatrlck ln th
wst tc Ccckburnspath
ln th ast.
Whl| nct an cfflcla| tral|,
th daddy cf UK |cng-
dlstanc wa|ks ls Land's
nd te Iehn e' Creats.
th tlp cf scuth-wst
Fng|and tc th tcp cf
Scct|and. 1h dlstanc
dpnds cn ycur rcut.
96MAY 20J3menstness.ce.uk
made me th|n| d|tterent|y about my compatr|ots
(we're a ||nd, humorous and decent bunch rea||yl
Hewde yeu reare hys|cally fer a walk l|ke th|s7
he best tra|n|ng |s to s|mu|ate |t as c|ose|y as poss|b|e
0o some |ong daywa||s or, better st|||, wee|end tre|s so
you |nowwhat |t's |||e to start out sore |n the morn|ng
lt's cruc|a| to carry a|| the equ|pment you p|an to ta|e
w|th you As we|| as the phys|ca| acc||mat|sat|on, |t's
great tor t|nd|ng out what ||t wor|s and what doesn't
Any card|o wor| w||| he|p cyc||ng, sw|mm|ng,
runn|ng, |aya||ng ln the gym, wor| on your |egs,
shou|ders, bac| and core w|th moves such as the
tarmer's wa||, shou|der press, squat and dead||tt Ot
course, a |ongd|stance wa|| |s more about endurance
and stam|na than musc|ebu||d|ng and power, but by the
end you'|| t|nd you've |mproved |n those areas too a|e
wa|||ng po|es to g|ve your arms a wor|out as you go
hen there are the menta| cha||enges hese
|nc|ude dea||ng w|th weather you need to be used
to be|ng wet through, or too hot, co|d or muddy
lt's usetu| to |nowhowto get un|ost as we||
De yeu have any t|s fer anyene centemlat|ng de|ng
the Ceast te Ceast er a Nat|enal Tra|l |n ene ge7
lac| as ||ght|y as poss|b|e w|thout be|ng rec||ess You
don't need a pa|r ot soc|s tor every day, tor examp|e
When shopp|ng, t|nd out the we|ght ot tents, bac|pac|s,
jac|ets and the |||e though remember ||ghtest |sn't
a|ways best ry out a|| ||t betorehand you don't want to
d|scover your jac|et doesn't t|t |n a stormon Str|d|ng Ldge
l|an ahead so you're not carry|ng more tood than
necessary (though |t's w|se to have some extra tood
|n case ot nav|gat|ona| embarrassmentl, as there are
a|ways pubs, cates and shops Lat|ng de||c|ous |oca| tood
|n a country pub |s much more ot a reward atter a |ong,
tough day than a d|nner ot beet jer|y and co|d beans
p|us you'|| a|so be contr|but|ng to the |oca| economy
Waterpur|ty|ng tabs can prove very usetu| and you
shou|d te|| someone a qu|c| text |s t|ne where you're
go|ng each day here's no need tor maps as the ott|c|a|
gu|deboo|s have them|nc|uded hough a compass |s
a good |dea As |s a b||ster ||t And a sense ot humour
he best adv|ce |s go tor |t there's noth|ng stopp|ng
you Lven |t you tee| your t|tness |sn't up to |t, adapt
your amb|t|ons to t|t w|th what you can hand|e and just
go l |nowl'mat my happ|est when l'm|n the great
outdoors w|th my bac|pac| on and gett|ng tromA to
B |s my on|y tas| ot the day l|te |s better when |t gets
s|mp|er, and better st||| |n green and w||d p|aces
Fer mere |nfe en the 15 Nat|enal Tra|ls |n ngland
and Wales, see nat|enaltra|l.ce.uk. Dam|an Hall |s
the auther ef the eff|c|al Nctencl Trcl Cude Te
The Pennne Wcy, ava|lable at amazen.ce.uk.
Fer mere v|s|t dam|anhall.|nfe.
W|ld cam|ng means yeu
get seme sec|al arts ef the
ceuntry te yeurself, such as
the Nerth Yerk Meers
MF's Dam|an makes
fr|ends en the Ceast
te Ceast walk
AKUCk57ANBKC7X
Bccts ar undcubtd|y
ycur mcst lmpcrtant blt cf
klt, sc chccs wls|y. 1h
AKU Crsta ls dslgnd
spclflca||y fcr |cng wa|ks
wlth havy |cads and cffrs
r|lab| stabl|lty, rassurlng
ccmfcrt and a||-rcund qua|lty.
| slmp|y can't fau|t lt.
235 aku.|t
05PkY A7Hk 70
Ycu want tc carry ycur cwn klt
as ccmfcrtab|y as pcsslb|.
Ospry's Athr 70 pack
ls hydratlcn ccmpatlb|,
wlth lntrna| and xtrna|
ccmprsslcn, qulck accss
and th |atst suspnslcn
and ccmfcrt tchnc|cgy. Pcr
a fu|| rvlw, s pB9.
160 esreyacks.cem
5MAk7W00L BNCHMAkK
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Nvr bfcr has a scck had sc
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c|alms ths ar sc advancd
th mcr thy'r wcrn, th
strcngr thy bccm. 1hy'r
rlnfcrcd ln ky aras, whl|
vntlng h|ps mclstur and
tmpratur ccntrc|.
Frem14 smartweel.cem
VAU0 P0Wk LlZAk0
UL7kALlCH7
Ycu want tc pack |lght but tnts
arn't usua||y |lght. Hr's th
answr. Nct cn|y ls th Pcwr
Llzard |ss than Jkg (wlthcut lts
bagl, but lt can flt twc pcp|,
has a pcrch and ls surprlslng|y
ccmfcrtab|. |t's a|sc stab| ln
strcng wlnds and qulck tc rct.
385 vaude.ce.uk
BkCHAU5 VLUM
1hcugh dslgnd fcr
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backpacklng. |t's ccnstructd
frcmthr-|ayr Ccr-1x
Actlv Sh||, manlng lt's
dpndab|y watrprccf whl|
blng hlgh|y brathab| and
vry |lght. P|us lt |ccks ac.
200 berghaus.cem
'Yeu need te
be used te
being wet
threugh, er
tee het, celd
er muddy'
ssential trekkingkit
0on't even th|n| about sett|ng out on a Nat|ona| ra|| w|thout these
05PkY A7Hk 70
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ut these
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uropean 5ports and
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trainingceursein5ain
menstness.ce.ukMAY 20J397
lIS All ll IlE

RehexNutrition
Rehex Nutrition Ltd
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lnstant Whey Duo* deIivers an exceIIent nutritionaI prohIe:


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

protin complx as wll as Nutralys' pa


protin; a ouo o oairy ano plant baso protin.
Th bst nws is that it coms with a markt bating pric
ano a rang o nv antastic navours. lnstant Vhy Duo'
is st to chang th ac o sports nutrition.
For more informution cu|| 0128J 4281. HF7-Rx
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is uvui|ub|e nutionwiJe ut u|| ooJ heu|th fooJ stores unJ on|ine ut www.merrx.ce.uk
Fo//ow us at:
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' '---
Lat on|onstobeat seasona| a||erg|es
lt your summer days are regu|ar|y ru|ned by
hay tever, he|p cou|d be ava||ab|e |n an un|||e|y
torm !apanese researchers have tound the
h|gh quercet|n content ot on|ons cou|d he|p
to combat hay tever and s|m||ar a||erg|es
he study tound quercet|n reduces the re|ease
ot h|stam|ne the substance that tr|ggers the
symptoms ot an a||erg|c react|on by up to 90
On|ons a|so prov|de a hetty dose ot treerad|ca|
t|ght|ng v|tam|n C, p|enty ot t||||ng t|bre and h|gh
|eve|s ot manganese, wh|ch curbs h|gh b|ood sugar
Net reared te
sacr|f|ce fresh
breath7 uercet|n
|s alse feund |n
ales, c|trus fru|t
and arsley
102MAY 20J3menstness.ce.uk
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Nutr|t|en&A
edum|streDeuble
Wall kettle
99[ehnlew|s.cem
Laurnt Bannccklsaspcrtssclntlst andprfcrmancnutrltlcnlst fcr
prcrugbytamsandcthr|ltath|ts(guruprfcrmanc.ccml
kett|es aren't usua||y assoc|ated w|th be|ng ecotr|end|y,
but the |atest creat|on tromBodum|s exact|y that he
B|stro's ett|c|ent |nsu|at|on |eeps water hotter tor |onger
and thereby reduces
the need to rebo|| he
seethrough des|gn
means a qu|c| g|ance
w||| te|| you whether you
have to top |t up, sav|ng
water and energy by not
heat|ng unnecessary
amounts Lven |t you're
not tussed about sav|ng
the env|ronment, |t w|||
at |east he|p to |eep your
e|ectr|c|ty b|||s down
k|tchen
Cadget
0AkLlC
ccnta|ns a[cene, a
chem|ca| that may
he|p reduce h|gh
b|ccd sugar |eve|s.
0
WH0L0kAlNklC
|s h|gh |n |nsc|ub|e
f|bre, wh|ch takes
|cnger tc d|gest and
prccess and therefcre
ma|nta|ns stab|e
b|ccd sugar |eve|s.
T0kKY
|s h|gh |n |ean prcte|n,
wh|ch may he|p tc
stab|||se b|ccd g|uccse
and prevent the fat|gue
and weakness
asscc|ated w|th b|ccd
sugar d|scrders.
0 O
5
bleedsugar
stabilisers
Fat ths tc prvnt surgs ln ycur
g|uccs |v|s sc ycu avcld wlght galn

Wh|ch tyes ef sugar are werst


fer me and why7
A
Scmfcrmscf sugararha|thy, lnsma|| amcunts, whn
fcundnatura||ywlthlnfrult andvgtab|s. Hcwvr,
whnthssugars-suchasfructcs-arxtractdthy
bccmfar|ssha|thy, bcauswlthcut thflbrand
nutrlntscf thwhc|fccdthycn|yaddunncssary'mpty'
ca|crlstcycurdlt, cftnp|aylnghavccwlthycurb|ccdsugar
|v|sandcauslngwlght galn. Rflnd, crprccssd, sugars
suchassucrcsarccnsldrdtcp|ayakyrc|lnthg|cba|
cbsltypandmlc, andaradddtc|cw-fat fccds
tcmakthmtastbttr. Ycushcu|dtrytcavcld
rflndandprccssdsugarslna|| thlrfcrms,
xcpt whntaknaspart cf aspcrtsnutrltlcnstratgy.
p g
clntlst andprfcrmancnutrltlcnlst fcr
tath|ts(guruprfcrmanc.ccml
amcunts, whn
s. Hcwvr,
ractdthy
lbrand
cssary'mpty'
curb|ccdsugar
cssd, sugars
|lnthg|cba|
cds
cld
stratgy.
50YABAN5
are an exce||ent scurce
cf magnes|um, wh|ch |s
respcns|b|e fcr ma|nta|n|ng
b|ccd sugar |eve|s as we||
as regu|at|ng energy
metabc||smand
prcte|n synthes|s.
0
CAkk0T5
are h|gh |n sc|ub|e f|bre,
wh|ch he|ps tc s|cwthe
abscrpt|cn cf energy by
the bcdy, ma|nta|n|ng
b|ccd sugar |eve|s.
0
104MAY 20J3menstness.ce.uk
Pcr mcr ma| p|ans tc h|p ycu bul|d th bcdy ycu want gc tc mensfitness.ce.uk/links/meallans
Blng busy lsn't an xcus fcr nct atlng
ha|thl|y - ycu just nd tc b c|vr
abcut ycur ma| chclcs. 1h tlm-
savlng dlshs b|cwcan a|| b prpard
ln mlnuts, glvlng ycur bcdy th nutrlnts
lt nds tc bul|d musc| and burn fat
rgard|ss cf hcwhctlc ycur schdu| ls.

Tls cn-day p|an faturs qulck and ccnvnlnt


ma|s sc ycu can at w|| ln a hurry
DlNNR
Ch|cken st|r-fry
w|th red and
green eers
has p|nty cf
lmmunlty-
bccstlng
vltamlns A
and C.
5NACk5
raz|l nuts
and avecadees
prov|de heart
hea|thy po|y
and mono
unsaturated tats
LUNCH
Tuna n|e|se salad
J00g tuna |o|n / 20g new
potatoes / 3 qua||'s eggs,
ha|ved / 20g green
beans / J gemheart
|ettuce, shredded /
landtu| ot cherry
tomatoes / 20g
art|cho|es, ha|ved /
20g b|ac| o||ves, p|tted /
2 anchov|es / 2tbsp o||ve
o|| / tsp 0|jon mustard /
l|nch ot pars|ey
Te make
Chop the newpotatoes |n ha|t and bo||
them|n a pan ot water tor ten m|nutes
Meanwh||e, |n two separate pans bo|| the eggs
tor tour m|nutes and the green beans tor t|ve
S||ce the tuna and pantry |t ||ght|y tor tour
m|nutes, turn|ng ha|tway through
M|x the |ettuce, cherry tomatoes, green beans,
art|cho|es, o||ves and anchov|es |n a bow|
Add the tuna, potatoes and eggs
M|x together the o||ve o|| and mustard
to ma|e a dress|ng 0r|zz|e over the
sa|ad and dress w|th the pars|ey
T0NA
|s h|gh |n emega 3 fatty
ac|ds, wh|ch hel te
|mreve [e|nt health.
q0AlL'5 005
are acked w|th muscle-
bu|ld|ng rete|n.
BLACK0LlV5
centa|n heart-
healthy ely- and
meneunsaturated fats.
0AlLY T0TAL5
1,931 ca|crls
1B9g carbs
165g prctln
B2g fat
|--J
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lueberr|es,
strawberr|es
and Creek
yeghurt
ccntaln
musc|-
bul|dlng
prctln, p|us
antlcxldants
tc ccmbat
c|| damag.
TH 5ClNC
A study fromthe Un|vers|ty
of W|twatersrand |n 5outh
Afr|ca found that add|ng
J50mg v|tam|n C a day to |ts
subjects' d|ets |ncreased
|ron absorpt|on by
up to 30.
O
OL-trytehan ls an
amlnc acld that alds
ln th synthsls
cf dcpamln,
ncrplnphrln
and srctcnln,
nurctransmlttrs
that p|ay ky rc|s ln
mccd and mctlvatlcn.
OV|tam|n Dls
manufacturd by
th bcdy whn lt's
xpcsd tc sun|lght,
and dflclncy -
whlch ls lncraslng|y
ccmmcn bcaus
pcp| spnd mcr
tlm lndccrs - can
|ad tc dprsslcn.
OV|tam|n 6 asslsts
bcdy's prcductlcn cf
a nurctransmlttr
ca||d gamma-
amlncbutyrlc acld, a
dflclncy cf whlch
can caus anxlty.
O5t Iehn's wert ls
a hrba| rmdy
that scm studls
hav shcwn tc b
ffctlv fcr tratlng
ml|d dprsslcn.
O0mega 3 fatty ac|ds
hav bn shcwn tc
affct mccd - a study
ln th jcurna| Nutrition
Rcvicws fcund
that th symptcms
cf dprsslcn ar
asscclatd wlth
|cwccnsumptlcn
cf ths fats.
,,'--
5ulement &A
M00D
NHANCR5
Aarcn0rlsafunctlcna| mdlclnccnsu|tant at KXCymLcndcn(kxgym.cc.ukl
MF'S MON1HLY
CU|0F 1O
1HF R|CH1
SUPPLFMFN1S
POR YOUR COALS
Crat a prfct cccktal| cf
supp|mnts tc bccst lmmunlty
TAk
THAT
TH k0BLM
You're frequent|y |||,
desp|te tak|ng an
|ron supp|ement
regu|ar|y.
0
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De l need te |ncrease
my sulement desage
as l ut en mere muscle7
A
1h prscrlptlcn cf
supp|mnts ls gnra||y
basd cn rccmmndd dal|y
a||cwancs - R0As - that ar
th rsu|t cf yars cf rsarch.
1hs ar apprcprlat fcr 9B
cf th pcpu|atlcn, xcptlng
thcs wlth gntlc varlatlcns
cr crtaln typs cf dlsass cr
physlca| ccndltlcns - sc ycu
dcn't nd tc a|tr thmvn lf
ycu lncras ycur musc| mass.
What ycu wl|| hav tc chang ls
ycur lntak cf macrcnutrlnts
such as prctln, whlch ccrr|at
dlrct|y tc ycur bcdywlght. 1h
|ntrnatlcna| Scclty
cf Spcrts Nutrltlcn
stats that a dal|y
dcs cf J.4-J.7g
cf prctln pr kg cf
bcdywlght pr day ls
rqulrd fcr scmcn bul|dlng
musc|, sc as ycur bcdywlght
gcs up cr dcwn, lt's lmpcrtant
tc adjust ycur dal|y lntak.
Pcr cur guld tc a|| th majcr supp|mnts gc tc mensfitness.ce.uk/links/suknewledge
|' '-''
5
A
0
TH 50L0Tl0N
5tart tak|ng a v|tam|n C
supp|ement too. As we|| as
hav|ng |mmun|ty-boost|ng
powers of |ts own, v|tam|n C
w||| he|p your body to
absorb the |ron more
effect|ve|y.
cc.ukl
ty
n
cf
ay ls
cn bul|dlng
r bcdywlght
lt's lmpcrtant
y lntak.
106MAY 20J3menstness.ce.uk
C0N1kI8u1S 101K 6k0W1K &MAIN1NANC 0F MuSCL MASS.
PkMl0M
Pk01lN
40g
KI6K 8I0L06ICAL
VALu Fk01IN
Coulaius Jolerase
JM
L lo assisl wilh lhe digesliou o laclose.
2.2g
CAk8S
Per serviug
ONLY
8CAA'S, L-6Lu1AMIN,
6Lu1AMIC ACID
17g
uSh0379B - Products to be used in conjunction with a balanced diet and training plan.
MuL1I-S1ACLhIChPk01LIh
f0kMuLAWI1h8CAA'S
0uk M0S1 AvAhCL
MuL1I-S1ACL, hICh
Pk01LIh f0kMuLA
Pure Proleiu provides au excelleul
source o proleiu which lhe body cau
use lo build aud uaiulaiu uuscle lissue
duriug aud aler iuleuse physical aclivily.
Jhis scieulically eugiueered oruula
is a uusl or auy alhlele, bodybuilder
or iudividual.

Vister Creat
Britain & Vister
lnternational 2010
viewlhe uSN0iel Plauouliue al www.usu.co.uk
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,'--
Ceek a erfect r|b ef beef every
t|me w|th th|s nutr|t|eus rec|e
1hr's nc nd tc glv up ycur Sunday rcast just
bcaus ycu'r gttlng ln shap. Bf ln partlcu|ar ls
rlch ln nutrlnts, lnc|udlng zlnc and lrcn tc kp ycu
strcng, and packd wlth a||-lmpcrtant prctln, vlta|
fcr bul|dlng and malntalnlng musc| mass. 1uck lnl
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lN0k0lNT5
5crvcs 2
l|b ot beet / Jtbsp
o||ve o|| / l|nch ot
sa|t and pepper
lN5Tk0CTl0N5
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220Cgas mar| 7
lub the beet w|th the o||ve o||,
and season w|th sa|t and pepper
leat a try|ng pan unt|| hot and
sear the beet on a|| s|des
lemove tromthe pan and p|ace
on a rac| |n a roast|ng tray loast
|n the oven tor 20 m|nutes
urn the oven down to J60C
gas mar| 23 and cont|nue
to roast tor 20 m|nutes per
4S0g tor med|umor JS
m|nutes per 4S0g tor rare
lemove the beet tromthe
roast|ng tray, wrap |n to||
and a||owto rest tor 30
m|nutes betore serv|ng
lowto ma|e |t
menstness.ce.ukMAY 20J3109
V|rtuous veg
Pcr mcr ma|s tc h|p ycu achlv ycur fltnss gca|s gc tc mensf|tness.ce.uk/l|nks/nutr|t|en
PAR5NlP5
hav a vry
|cwg|ycamlc
lndx. 1h |cwr
a fccd's C|, th
|ss |lk|y lt
ls tc prcmct
wlght galn, sc
srvlng parsnlps lnstad cf hlgh-C| pctatcs
wl|| h|p ycu achlv a |an physlqu.
RDCAAC
ccntalns hlgh
|v|s cf
anthccyanlns,
hlgh ccnsumptlcn
cf whlch has
bn |lnkd wlth
rducd rlsk cf cardlcvascu|ar dlsas.
R0CC0Ll
ls packd wlth
vltamlns A and C
and a|sc ccntalns
hlgh |v|s cf
g|uccslnc|ats,
whlch may prctct
agalnst scm
fcrms cf cancr.
'Add|ng hea|thy veg tc ycur rcast
beef w||| prcv|de a var|ety cf
benef|ts,' says Chr|s Chapman,
|n-hcuse nutr|t|cn|st at Crcss||t
Read|ng (crcssf|tread|ng.cc.uk}
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PA5
ar a grat
scurc cf flbr,
whlch lmprcvs
gut ha|th, as
w|| as
S|nlumand fc|lc acld, and antlcxldants
that h|p tc rduc c||u|ar damag.
p y q
,
s
fc|lc acld, and antlcxldants
r
C
tlcn
th
f cardlcvascu|ar dlsas
110MAY 20J3menstness.ce.uk
'--
ccncrt. Hcwvr, thy ar
pcsltlv ln that thy dmcnstrat
|P ralss lnsu|ln snsltlvlty
- whlch mans ycur bcdy ls
mcr fflclnt at prccsslng
nutrlnts - and |cwrs bcdy-fat
|v|s and b|ccd prssur.
|t's bccmlng pcpu|ar as a fat-|css tactlc, but ls lt a fad cr an nctlv |cng-trmway tc achlv
a |an physlqu7 1ralnr and nutrltlcn xprt Scctt Baptl sparats th fact frcmth nctlcn
What |s |nterm|ttent fast|ng7
|ntrmlttnt fastlng (|Pl mans
rstrlctlng th amcunt cf fccd
ycu at fcr a glvn prlcd,
fc||cwd by a prlcd cf ncrma|
atlng. |t ls grcwlng ln pcpu|arlty,
amcng bcth fltnss nthuslasts
and th wldr pcpu|atlcn,
as a fat-|css tactlc - but lt
ls stl|| ccntrcvrsla|. 1hls ls
bcaus lt cha||ngs many
stab|lshd b|lfs, such as th
lmpcrtanc cf frqunt atlng
and ma| tlmlng tc prvnt
musc| brakdcwn. Hcwvr,
prcpcnnts cf |P say lt has
mu|tlp| bnflts, lnc|udlng
lmprcvlng bcdy ccmpcsltlcn
and rduclng fat stcrs whl|
lncraslng musc| mass.
Hcwwcu|d | dc |t7
1hr ar many ways ln
whlch pcp| can apprcach
|P. 1hr's th a|trnat-day
fast, ln whlch ycu rstrlct ycur
ca|crls vry cthr day, a fast
cnc ln vry svn days cr a
fast vry thlrd day. Hcwvr,
th cn that's achlvd rcnt
prcmlnnc ls th J6-B
mthcd, whn ycu spnd J6
hcurs a day fastlng and th
rmalnlng lght hcurs fdlng.
Dces |t wcrk7
Rsarch shcws a varlty cf
bnflts cf lntrmlttnt fastlng.
Studls ccnductd cn anlma|s
hav dmcnstratd lncrasd
|lfspan thanks tc fastlng and
ca|crl rstrlctlcn. Studls
hav bn dcn cn humans
tcc, but th flndlngs arn't as
What are the d|sadvantages7
A srlcus prcb|mfcr many,
nct surprlslng|y, ls hungr.
Cclng |cng prlcds btwn
ma|s ls scmthlng w ln th
dv|cpd wcr|d ar unusd tc
and rsarch shcws a hlghr
Proponcnts oj lFscyit ccnimprovc
bocycomposition, rccuccjct
storcs cncincrccscmusc|cmcss'
'-J-
ma| frquncy ls bttr fcr
malntalnlng f|lngs cf fu||nss.
A blggr lssu fcr thcs
whc traln rgu|ar|y ls lncrasd
xpndltur cf musc| tlssu
fcr nrgy. Pr-wcrkcut
carbchydrats and prctln ln
th fcrmcf ssntla| amlnc
aclds rduc th amcunt cf
musc| usd fcr fu|, whlch
wcu|d b hlghr whn wcrklng
cut cn an mpty stcmach.
Fatlng bfcr tralnlng a|sc
lncrass prctln synthsls,
cr th bul|dlng cf nwmusc|
tlssu, whlch ls a|sc h|pd
by atlng hlgh-prctln ma|s
ccnslstnt|y thrcugh th day.
Many |P prctccc|s a|sc
prc|ud brakfast. A|thcugh
thls may b bnflcla| fcr
fat |css, atlng flrst thlng
ln th mcrnlng has bn
shcwn tc lmprcv mmcry,
ccncntratlcn and fccd-chclc
dlsclp|ln |atr ln th day.
What are the advantages7
As w|| as lmprcvlng ycur bcdy's
abl|lty tc prccss nutrlnts
thrcugh lncrasd lnsu|ln
snsltlvlty, |P has a|sc bn
shcwn tc rduc |v|s cf bcdy
fat. |t dcs hav mcr practlca|
advantags tcc - ycu dcn't
hav tc wcrry abcut prparlng
ma|s ln advanc tc nsur ycu
gt th rlght nutrlnts, and lt'||
prcbab|y sav ycu mcny slnc
ycu'|| b atlng |ss cvra||.
5c shcu|d | dc |t7
As wlth any nutrltlcn gca|,
lt ra||y dpnds cn ycur
lndlvldua| gca|s, physlc|cgy,
prfrncs, |lfsty| and a
hcst cf cthr factcrs. Rsarch
cn |P dmcnstrats thr
bcth prcs and ccns asscclatd
wlth th apprcach. Bslds,
anycn whc c|alms thlr
nutrltlcna| mthcdc|cgy ls th
slng| bst apprcach tc fat
|css ls mlsguldd - thr ar
many ways tc skln a cat.
5cctt Bapt|e |s a spcrts
nutr|t|cn ccnsu|tant, phys|que
transfcrmat|cn spec|a||st and
d|rectcr cf |ccd |cr ||tness
(fccdfcrf|tness.cc.uk}.
Here are three ef the mest eular fast|ng metheds. 5ee wh|ch ene best su|ts yeu
0
16Z8
Scmtlms kncwn as 'Langalns',
a trmpcpu|arlsd by authcr
Martln Brkhan, thls slmp|y mans
rstrlctlng ycur atlng tc an lght-
hcur prlcd ach day. Mcst pcp|
whc dc lt wl|| fast frcm9pmtc Jpm,
traln, and thn at twc cr thr |arg
ma|s ln thlr lght-hcur wlndcw.
0
24-heur trul
0r !chn Brardl rccmmnds startlng
at J0pm, atlng ycur |ast ma| just
bfcr thn. 0rlnk watr and grn
ta thrcughcut th fc||cwlng day, and
tak J0g cf BCAA tc prvnt musc|
tlssu brakdcwn. At J0pmat a
sma|| carb-fr snack, thn gc back
tc ncrma| atlng th nxt day.
O
20-4
Basd cn th fdlng pattrns cf
Rcman and Spartan sc|dlrs, thls
ccnslsts cf 20 hcurs cf fastlng
thn a fcur-hcur fdlng wlndcw.
|t's arguab|y th slmp|st fcrmcf
|P, but many flnd lt tcugh tc at
c|an whn thy nd tc ccnsum
2,000 ca|crls ln cn slttlng.
last tacts
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VaIue j Service j Advice
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'-'J
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Lat to transtormyour phys|que
w|th th|s sevenday mea|
p|an that w||| he|p you bu||d
musc|e and burn tat
WDN5DAY
BRFAKPAS1
150g err|dge eats ceeked w|th
200ml sem|-sk|mmed m|lk,
a banana and 1ts heney.
5t|r |n a scee ef whey
rete|n at the end ef ceek|ng.
SNACK
Pest-werkeut shake: blend
1 scee ef rete|n ewder,
230ml almend m|lk, 1ts
almend butter, a handful ef
frezen berr|es and |ce cubes.
LUNCH
5meked salmen w|th
s|nach, cucumber and
m|xed salad leaves.
SNACK
2 be|led eggs.
0|NNFR
Ch|cken and cashewnut
st|r-fry (|ctured).
SNACK
Whey rete|n m|xed w|th 1tbs
Creek yeghurt, water and |ce.
TU5DAY
BRFAKPAS1
2 gr|lled rashers ef bacen
and 2 be|led eggs.
SNACK
5mall et ef hummus and sugar
sna eas, carrets and eer.
LUNCH
Hamsalad.
SNACK
100g ceeked rawns.
0|NNFR
Twe heme-made hamburgers
w|th a s|nach and cherry
temate salad.
SNACK
Creek yeghurt w|th c|nnamen
and 10 almends.
M0NDAY
BRFAKPAS1
150g err|dge eats ceeked w|th
200ml sem|-sk|mmed m|lk,
a banana and 1ts heney.
5t|r |n a scee ef whey
rete|n at the end ef ceek|ng.
SNACK
Pest-werkeut shake: blend 1
scee ef rete|n ewder, 230ml
almend m|lk, 1ts almend butter,
a banana and |ce cubes.
LUNCH
1 med|umbaked sweet etate
w|th 1 can ef tuna |n water
(dra|ned) and s|nach.
SNACK
2 be|led eggs.
0|NNFR
5almen f|llet w|th green
beans and asaragus.
SNACK
Creek yeghurt w|th c|nnamen
and 6 braz|l nuts.
Pcr mcr ma| p|ans tc h|p ycu achlv ycur gca|s gc tc mensfitness.ce.uk/tktktktktktktk
menstness.ce.ukMAY 20J3113
'|'
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THUR5DAY
BRFAKPAS1
2 gr|lled rashers ef bacen
and 2 be|led eggs.
SNACK
50g cettage cheese w|th celery,
carret and cucumber st|cks.
LUNCH
Reast ch|cken w|th baked sweet
etate and runner beans.
SNACK
100g ceeked rawns.
0|NNFR
Ced f|llet w|th
reasted vegetables.
SNACK
Creek yeghurt w|th c|nnamen
and 10 almends.
FRlDAY
BRFAKPAS1
150g err|dge eats ceeked w|th
200ml sem|-sk|mmed m|lk,
a banana and 1ts heney.
5t|r |n a scee ef whey
rete|n at the end ef ceek|ng.
SNACK
Pest-werkeut shake: blend 1
scee ef rete|n ewder, 230ml
almend m|lk, 1ts almend butter,
a banana and |ce cubes.
LUNCH
Tuna salad.
SNACK
Rawvegetables w|th
guacamele (che a r|e
avecade, ef a temate and
ef a red en|en, and m|x w|th
cer|ander and l|me [u|ce).
0|NNFR
5teak w|th steamed
green vegetables. 5mall
glass ef red w|ne.
SNACK
Creek yeghurt w|th c|nnamen
and 6 braz|l nuts.
5ATURDAY
BRFAKPAS1
2 eached eggs, 2 gr|lled
rashers ef bacen, 2 gr|lled
tematees, mushreems and
a can ef reduced salt
and sugar baked beans.
SNACK
5mall et ef hummus w|th
celery, carrets and cucumber.
LUNCH
D|ced lamb gr|lled en
skewers w|th green and red
eers, cherry tematees
and 1 small red en|en, lus
a baked sweet etate.
SNACK
1 small can ef salmen.
0|NNFR
eef meatballs |n temate
sauce w|th green vegetables.
SNACK
Creek yeghurt w|th c|nnamen
and 10 almends.
5UNDAY
BRFAKPAS1
2 eached eggs, 2 gr|lled
rashers ef bacen, 2 gr|lled
tematees, mushreems and
a can ef reduced salt
and sugar baked beans.
SNACK
50g cettage cheese w|th celery,
carret and cucumber st|cks.
LUNCH
Ch|cken st|r-fry.
SNACK
100g ceeked rawns.
0|NNFR
Cr|lled salmen f|llet w|th
reasted vegetables.
SNACK
Creek yeghurt w|th c|nnamen
and 6 braz|l nuts.
Pcr scm grat pu||-up varlatlcns gc tc mensfitness.ce.uk/links/ullus Pcr mcr ma| p|ans tc h|p ycu bul|d th bcdy ycu want gc tc mensfitness.ce.uk/links/meallans
7c bu||d musc|e and burn fat
ycu need tc eat arcund 3g cf
prcte|n per k||cgramcf |ean
bcdywe|ght each and every day,
wh||e reduc|ng ycur carb |ntake tc
better a||cwycur bcdy tc manage
the nutr|ents ycu ccnsume.
7h|s seven-day samp|e mea|
p|an has been des|gned fcr a man
we|gh|ng 75kg w|th a bcdy-fat
percentage cf 15%. 7h|s means h|s
|ean bcdywe|ght |s 63.75kg, and sc
he needs tc ccnsume arcund 190g
cf h|gh-qua||ty prcte|n per day.
7h|s mea| p|an w||| ensure ycu h|t
between 190g and 200g cf prcte|n
per day, as we|| as gett|ng a|| the
essent|a| fats, v|tam|ns and m|nera|s
ycu need. Hcwever, ycu may be
heav|er, ||ghter, |eaner cr fatter, sc
ycu need tc wcrk cut exact|y hcw
much prcte|n ycu need each day tc
reach ycur cb[ect|ves. Here's hcw.
0
7ake yeur weight
and divide it by 100,
eg 75kg/100-0.75
0
5ubtract yeur bedy-
fat ercentage frem
100, eg 100-15-B5
O
Multily these twe
values tegether te get
yeur lean bedyweight,
eg 0.75xB5-63.75kg
0
Yeu need 3g ef
retein er kg ef
lean bedyweight se
multily this by 3,
eg 63.75x3-191g
0
7his is yeur daily
retein target, which
sheuld be slit ever
feur te six meals
CR0NCHlNC THE N0M8ER5
1al|cr thls ma| p|an tc ycur nds
menstness.ce.ukMAY 20J3117
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The reven system
that takes yeu frem
lardy te lean 118
Three meves that are
guaranteed te bu|ld a
b|gger chest 127
The tra|n|ng secrets
beh|nd scult|ng a cever
medel bedy 137
Carve a reck-sel|d
s|x-ack w|theut
l|ft|ng we|ghts 133
UFCstar I|m| Manuwa
shews us h|s kneckeut
gymmeves 145
MAkY0UR5TVNTTR
lt you are st||| warm|ng up tor your strength sess|ons w|th a
gent|e 20m|nute jog, d|tch |t lt you want to h|t a newone
rep max on the bench press and squat, do spr|nts |nstead
Subjects who spent just 40 seconds do|ng an a||out
spr|nt on an exerc|se b||e |mproved the|r best ever ettort
on these two stap|e gymmoves by more than those who
d|dn't, |n a study tromNewZea|and pub||shed |n
the !ournc| Cj 5trcnqtn Anc Concitioninq
Pcsccrcn he resu|ts were put down
to the h|gh|ntens|ty ettort t|r|ng
up the|r musc|es and centra|
nervous systemand |ncreas|ng
the|r testosterone |eve|s
An |ntense warmup
pr|mes your centra| nervous
system, wh|ch a||ows your
musc|es to ||tt heav|er
than they have betore
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5trength cycle
5pr|nt before||ft|ngandyou'|| get stronger
11BMAY 20J3menstness.ce.uk
800Y0|
|V|0|N0|
||JNL88 M00LL 0bAMP|0N 8bA0N
8JA||080 |8 P800| Y00 0AN J8AN8|08M
Y008 800Y Q0|0KL8 JbAN Y00 Jb|NK
5HA0N 5TAFF0k0
|s the ewner ef Lenden
gymC|ty Athlet|c
(c|tyathlet|c.ce.uk)
and |s an ambassader
fer Reflex serts
nutr|t|en (reflex-
nutr|t|en.cem).
menstness.ce.ukMAY 20J3119
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hn ycu s a plctur cf Shaun Staffcrd,
th rlgnlng WBPP Wcr|d Pltnss
Champlcn, ycu assum h has a|ways
bn b|ssd wlth a muscu|ar bcdy.
1h truth, hcwvr, ls that h transfcrmd hls
fram frcm|ccklng |lk that cf an avrag guy
tc a physlqu ccmptltcr ln a mattr cf wks.
'|f ycu'd sald tc m twc yars agc that | was
gclng tc b th wcr|d champlcn, |'d hav |aughd
ln ycur fac,' Staffcrd says.
'| was p|aylng prcfsslcna| rugby but | was
prtty blg and prtty cvrwlght. 1hn | gct twc
srlcus lnjurls - | brck bcth my shcu|drs
- and that ndd my carr. | actua||y gct
lntc my flrst ccmptltlcn as a bt. | was 93kg
wlth JBbcdy fat. | knw| had tc gt dcwn
tc 6bcdy fat and | had J2 wks tc dc lt.'
Cclng frcmhavlng a blt cf xtra paddlng tc
blng ccmptltlcn-rlppd that qulck|y dcsn't
sm|lk lt shcu|d b pcsslb|. But th ra|lty
ls that snslb| nutrltlcn and a w|| thcught-cut
prcgramm can hav a dramatlc lmpact cn th way
ycu |cck. Rad Staffcrd's advlc b|cwtc flnd cut
hcwh tack|d ky aspcts cf hls transfcrmatlcn,
thn fc||cwhls wcrkcuts tc gt grat rsu|ts fast.
0065TW0RK00T
1 1RAlNlN
'l d|d twe shert we|ght sess|ens a day,' says 5tafferd.
'Aheavy sess|en |n the mern|ng and a l|ghter sess|en
|n the even|ng. Fer me, |t was all abeut gett|ng a est-
werkeut eertun|ty te refuel my bedy. l feund sherter
sess|ens were better fer me te get the tra|n|ng effect
l wanted. An heur-leng sess|en weuld make me t|red
and ra|se my stress hermene levels. 5e l ket |t shert
and |ntense, and then get the rete|n |nte my bedy. That
was what werked fer me, but |t's net essent|al te de |t
l|ke that. The lan l've created |nvelves three werkeuts
a week because that w|ll f|t |nte a busy l|festyle.'
2 Nu1Rl1l0N
5tafferd d|dn't de anyth|ng dramat|c. He [ust made sure
he ate lenty ef h|gh-qual|ty rete|n and geed fats,
and men|tered h|s carb |ntake. 'l tr|ed carb cycl|ng,' he
says. 'l was de|ng three days ef lewcarbs - gett|ng
carbs fremvegetables. Then l'd de a med|um-carb
day w|th seme sweet etatees and then ene day w|th
h|gh carbs - eats, r|ce, sweet etate, even |zza. That
ket me sane, knew|ng that |f l stuck te |t fer feur days,
l'd have a geed" day cem|ng u. lt was enly teugh
when the lew-carb days fell ever the weekends.'
3 H01lVA1l0N
'Peer ressure can make th|ngs hard and a let ef
my fr|ends are ex-rugby layers whe l|ke a dr|nk,'
5tafferd says. 'l th|nk they were suert|ng me, but
ence they have a fewbeers that suert dres eff.
ut knew|ng yeu'll be en stage |s a mass|ve |ncent|ve.
Yeu're ge|ng te be stand|ng u |n frent ef theusands
ef eele |n neth|ng but seme very small ants.
'My message7 Anyth|ng |s ess|ble. lf yeu're
cens|stent w|th yeur tra|n|ng and yeu l|sten te the
r|ght eele, yeu can get fremthe bettemrung ef
the ladder te the te |n a shert sace ef t|me.'
120MAY 20J3menstness.ce.uk
IA Lat u||-down
O Sets 4 leps 8 lest 0sec
O 5|t en the seat and take an everhand,
w|de gr| en the bar.
O Leek ferwards, retract yeur sheulder
blades and kee yeur terse ur|ght.
O Pull the bar dewn |n frent ef yeu unt|l |t
reaches yeur uer chest. Den't lean back
te a|d the mevement.
O 5queeze yeur lats at the bettemef the
meve and return the bar slewly te the te.
IB
Kett|ebe||
front squat
O Sets 4 leps 12 lest 60sec
O 5tand w|th yeur feet sheulder-w|dth
aart held|ng a kettlebell |n the rack
es|t|en |n frent ef ene sheulder.
O kee|ng yeur cere braced and knees
|n l|ne w|th yeur tees, squat unt|l yeur
th|ghs are at least arallel te the fleer.
O 5tand back u, dr|v|ng threugh yeur heels.
2A 8eated row
O Sets 3 leps 10 lest 0sec
O 5|t en the bench w|th a sl|ght bend |n
yeur knees, held|ng a deuble-Dhandle
w|th a neutral gr|, attached te the
lewer ulley ef a cable mach|ne.
O nsure there's tens|en |n the
cable befere yeu beg|n.
O Pull the handle |n te yeur sternum,
kee|ng uer-bedy mevement
te a m|n|mum, and squeeze yeur
sheulder blades tegether.
O Return slewly te the start.
W08K00I0N|
A B
A B
A B
Lat u||-down Lat u||-down
Kett|ebe||
front squat
Kett|ebe||
front squat
8eated row 8eated row
menstness.ce.ukMAY 20J3121
0065TW0RK00T
2B 8||t squat
O Sets 3 leps 10 lest 60sec
O 5tand tall w|th ene feet beh|nd yeu, w|th
the bar acress the back ef yeur sheulders.
O end yeur stand|ng leg unt|l
yeur th|gh |s arallel te the fleer,
kee|ng yeur cere braced and yeur
knee |n l|ne w|th yeur feet.
O Return te the start.
3A
arbe||
b|ces cur|
O Sets 3 leps 10 lest 0sec
O 5tand tall w|th yeur sheulders back
and feet clese tegether, us|ng an
underhand gr| te held a barbell w|th
yeur hands [ust euts|de yeur h|s.
O kee|ng yeur elbews tucked |n, curl the
bar u tewards yeur chest, ste|ng [ust
befere yeur ferearms reach vert|cal.
O Lewer back slewly te the start.
O Ave|d reck|ng back and ferth te
generate mementum, wh|ch takes
the emhas|s away fremthe b|ces.
3B Leg ress
Sets 3 leps 20 lest 60sec
O 5|t en the mach|ne, fellew|ng |ts
|nstruct|ens te es|t|en yeurself
cerrectly and safely.
O Release the leck, then slewly
lewer the latfermtewards yeu
by bend|ng yeur knees.
O Pause br|efly at the bettem, then
ush threugh yeur heels te stra|ghten
yeur legs and return te the start.
A B
A B
A B
8||t squat 8||t squat
arbe||
b|ces cur|
arbe||
b|ces cur|
Leg ress Leg ress
122MAY 20J3menstness.ce.uk
IA
ymba||
dumbbe|| bench
ress
O Sets 4 leps 8 lest 0sec
O L|e en a gymball held|ng a dumbbell
|n each hand at sheulder he|ght.
O kee yeur feet flat en the fleer and
uer back aga|nst the ball.
O Press the we|ght d|rectly abeve
yeur head but den't leck eut
yeur elbews at the te.
O 5lewly lewer the we|ght back
te yeur chest, flar|ng yeur
elbews eut te the s|des.
IB
ymba|| br|dge
and ro||
O Sets 4 leps 12 lest 60sec
O L|e en yeur back w|th yeur calves and
heels en a gymball.
O Ra|se yeur h|s and bend yeur knees te
rell the ball tewards yeur backs|de.
O Reverse the mevement and reeat.
W08K00IIW0
A B
A B
ymba||
dumbbe||
bench ress
ymba||
dumbbe||
bench ress
ymba||
br|dge
and ro||
ymba||
br|dge
and ro||
A B
ymba||
ress-u
ymba||
ress-u
menstness.ce.ukMAY 20J3123
0065TW0RK00T
A B
1r|ces d| 1r|ces d|
A B
Kett|ebe||
sw|ng
A B
2A ymba|| ress-u
O Sets 3 leps 10 lest 0sec
O Assume a ress-u es|t|en w|th yeur feet en a gym
ball, kee|ng yeur cere braced and bedy stra|ght.
O Lewer yeur chest tewards the fleer, then
ress back u te return te the start.
2B
0ne-|eg
hamstr|ng cur|
O Sets 3 leps 12 each s|de lest 60sec
O 5|t en the mach|ne, fellew|ng safety |nstruct|ens.
O Centract yeur hamstr|ng te ra|se ene heel,
then return te the start. Cemlete all the
res en ene s|de, then swa legs.
3A 1r|ces d|
O Sets 3 leps 10 lest 0sec
O Cr| arallel bars, kee|ng yeur bedy
ur|ght and yeur cere braced.
O W|th yeur elbews e|nt|ng stra|ght back, lewer
yeur bedy as far as yeu can cemfertably ge.
Den't sw|ng yeur legs fer mementum.
O Press back u ewerfully but den't
leck eut yeur elbews at the te.
3B Kett|ebe|| sw|ng
O Sets 3 leps 15 lest 60sec
O Held a kettlebell |n beth hands w|th
feet sheulder-w|dth aart.
O kee|ng yeur back stra|ght and yeur knees
|n l|ne w|th yeur feet, bend at the knees and
meve the kettlebell between yeur legs.
O race yeur cere, stand u and sna yeur h|s
ferwards te br|ng the we|ght u te sheulder he|ght.
O reathe eut at the te ef the mevement
and |n dur|ng the kettlebell's descent.
O Cent|nue the sw|ng |n a flu|d, centrelled mevement.
Kett|ebe||
sw|ng
0ne-|eg
hamstr|ng
cur|
0ne-|eg
hamstr|ng
cur|
124MAY 20J3menstness.ce.uk
IA
ench reverse
crunch
O Sets 4 leps 8 lest 0sec
O 5|t en a bench suert|ng yeurself by held|ng
the s|des. Centract yeur abs te ra|se yeur
knees tewards yeur chest.
O Pause at the te ef the meve, squeeze yeur
abs, then slewly lewer yeur feet back
tewards the fleer.
IB
8eated barbe||
rotat|on
O Sets 4 leps 15 each s|de
lest 60sec
O 5|t en a bench w|th a barbell en yeur back.
O Tw|st yeur terse te ene s|de, us|ng yeur
s|de abs te centrel the mevement.
O Tw|st te the ees|te s|de
te cemlete ene re.
2A
ymba|| ro||out
O Sets 3 leps 12 lest 0sec
O 5tart en yeur knees w|th yeur arms bent se
yeur ferearms are rest|ng en the gymball.
O 5lewly rell the ball away fremyeur bedy,
kee|ng yeur cere braced threugheut.
O 0nce yeur terse |s arallel te the
greund, centract yeur abs te rell
the ball back te the start.
2B ymba|| crunch
O Sets 3 leps 12 lest 60sec
O L|e w|th yeur uer back en a gymball w|th
knees bent and hands e|ther acress yeur
chest er teuch|ng yeur temles.
O Centract yeur abs te l|ft yeur sheulders and
curl yeur chest tewards yeur knees.
O Pause at the te ef the meve, squeeze yeur
abs, then lewer slewly te the start.
3A Hounta|n c||mber
O Sets 3 leps 15 each s|de
lest 0sec
O 5tart |n the te ef a ress-u es|t|en.
O r|ng ene knee |n tewards yeur
chest, then back eut aga|n.
O Reeat w|th the ether leg, kee|ng
the t|me yeu feet teuches the
greund as br|ef as ess|ble.
3B Aquaman
O Sets 3 leps 8 lest 60sec
O L|e en yeur stemach w|th yeur
legs and arms eutstretched.
O 5|multaneeusly ra|se ene arm
and the ees|te leg.
O Lewer yeur armand leg te the
fleer wh|le s|multaneeusly
ra|s|ng the ees|te armand leg.
That cemletes ene re.
4 |ke |nterva|s
O Sets 6 |me 40sec
lest 2m|n
O 5|t en a stat|enary b|ke, ensur|ng
there's enly a sl|ght bend at yeur
knee at the bettemef each streke.
O Pedal at yeur max|mum|ntens|ty fer
40sec, then rest fer twe m|nutes.
Reeat fer a tetal ef s|x t|mes.
W08K00IIH8||
8eated barbe||
rotat|on
ench reverse
crunch
ymba||
ro||out
ymba||
crunch
0065TW0RK00T
menstness.ce.ukAUCUS 20J2125
00MMYH6A0
A
B
A
B
|ke
|nterva|s
Hounta|n
c||mber
Aquaman
Aquaman
Hounta|n
c||mber
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From Boots, Superdrug, supermarkets,
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vitamin supplements may benefit those with nutritionally
inadequate diets. 1 Professor 8eckett is not cited in the
capacity of a health professional, but as a product
inventor and former Chairman of vitabiotics.
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6xwor|d Champion
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ls un udvunced runge oI nuLrlLlonul producLs,
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6x wor|d Champion Swimmer Mark loster so wheLher
you're ruclng or noL, why noL see whuL lL cun do Ior you
"| rely cn wellmnnrnblers every
day, tc belp ma|nta|n tbe bealtb
and v|tal|ty tbat | need."
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menstness.ce.ukMAY 20J3127
M05T-00M0V6
W
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cst mn |lst
bul|dlng a blggr
and strcngr chst
as cn cf thlr
tcp tralnlng prlcrltls. But lf
ycu'v trld and fal|d tc bul|d
an lmprsslv chst cn th
bnch prss, dcn't glv up. a
slmp| twak tc vry man's
favcurlt gymmcv wl|| |t ycu
smash thrcugh th cl|lng and
start scu|ptlng prfct pcs.
'| s mn bnch prsslng
mcr than any cthr mcv ln
an attmpt tc gt a blg chst,
but thls ls a mlstak,' says
tralnr Nlck Mltch||, fcundr
cf U|tlmat Prfcrmanc
(upfltnss.cc.ukl. '1hls ls
bcaus th |lmltd rang cf
mctlcn cf a standard bnch
prss - ln whlch th bar stcps
at ycur chst - rstrlcts th
numbr cf musc| flbrs that
can b actlvatd, |lmltlng
muscu|ar stlmu|atlcn and
dv|cpmnt. But dcn't wcrry
- a slmp| a|tratlcn tc th
c|asslc mcv maks th targt
musc|s wcrk hardr than
thy'v dcn bfcr, sc ycu
gt blggr and strcngr fast.'
Turn the pcge jer
Nck Mtchell's
tep-secret chest
meve, plus twe
ecser vcrctens
thct wll get yeu
recdy jer the bg-
muscle meve
1cp-scrt mcv. pcs
F0 F0w8
M
Want a b|gger, stronger chest7 5top do|ng
bench presses and try these moves
Pec majer
H080L IA80I
12BMAY 20J3menstness.ce.uk
Why lt werks
'Lewer|ng the bar tewards yeur neck allews the
chest muscles te meve threugh a greater range
ef met|en and yeu get a b|gger stretch at the
bettemef each re,' says M|tchell. 'Th|s ferces
yeur ec ma[er and m|ner te erfermact|ens
they wen't dur|ng a ty|cal bench ress.'
Cet semeene te
set yeu during this
meve te ensure yeu
can safely lift,
manage and lewer
the weight.
A B
0uilletine press
h|s |s s|m||ar to a
standard t|at bench press,
except you |ower the bar
caretu||y down towards
your Adam's app|e and
not your m|dchest lt
done correct|y, |t w||| torce
your pecs to grow and
not chop your head ott
O L|e en the bench w|th yeur
feet en the fleer, d|rectly
underneath yeur knees.
O Yeur head, uer back and glutes
sheuld be flat aga|nst the bench.
race yeur cere and ma|nta|n
a natural arch |n yeur back.
O Held the bar w|th an everhand
gr| 5cmw|der than
sheulder-w|dth aart.
O 5lewly lewer the bar tewards
yeur neck, unt|l yeur elbews
are bent at 90` and the bar
|s almest teuch|ng yeu.
O Dr|ve yeur feet hard |nte the
fleer and ush the bar back
strengly te the start es|t|en.
O As w|th all barbell exerc|ses |n
wh|ch yeu're try|ng te st|mulate
chest develement, fecus en
ull|ng yeur arms |nwards as yeu
ress u and lewer the we|ght.
menstness.ce.ukMAY 20J3129
M05T-00M0V6
0umbbell
neck press
h|s exerc|se m|m|cs the
gu|||ot|ne press |n that
|t |ncreases the range
ot mot|on and recru|ts
more musc|e t|bres
lowever, dumbbe||s are
eas|er to contro| than
a barbe||, ma||ng th|s a
great gateway move to
the advanced vers|on
O L|e en a flat bench held|ng
a dumbbell |n each hand
at sheulder he|ght.
O kee yeur feet flat en the
fleer and yeur uer back
aga|nst the bench.
O Press the we|ghts d|rectly
abeve yeur head but den't leck
eut yeur elbews at the te.
O 5lewly lewer the we|ght tewards
the te ef yeur chest, flar|ng
yeur elbews eut te the s|de.
Barbell press
te upper chest
l|tt|ng to the top ot
your chest ma|es th|s a
|ess techn|ca| move to
master than the gu|||ot|ne
press wh||e st||| a||ow|ng
a better stretch and
range ot mot|on and
greater act|vat|on ot the
pectora| m|nor musc|e,
common|y reterred to
as the upper chest
O L|e en the bench w|th yeur
feet en the fleer, d|rectly
underneath yeur knees.
O Yeur head, uer back and glutes
sheuld be flat aga|nst the bench.
race yeur cere and ma|nta|n
a natural arch |n yeur back.
O Held the bar w|th an everhand
gr|, hands sheulder-w|dth aart.
O 5lewly lewer the bar tewards
yeur uer chest, unt|l yeur
elbews are bent at 90` and the
bar |s almest teuch|ng yeu.
O Dr|ve yeur feet hard |nte the
fleer and ush the bar back
strengly te the start es|t|en.
Hkk lt k8l8 I
Hkk lt k8l8 2
130MAY 20J3menstness.ce.uk
TRAN5F0RMATl0NTl5
P
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m
!ohn Carter transtormed h|s body and
h|s ||te, go|ng troms||nny to r|pped
and becom|ng a persona| tra|ner
lo||owh|s t|ps tor success
Celdenrules

~'
Yeu sheuld have at least twe
targets. Have a geal |n m|nd fer
the shert term, as well as yeur
leng-termult|mate a|m, te kee
yeu fecused fer each sess|en.
f0MM0N M|5IAK|5 Oftn pcp|
cn|y hav th nd gca| ln mlnd
and glv up bcaus thy can't
s rsu|ts stralght away.
MAK| 50k| Y00. hav a spclflc
gca| tc almfcr - a wlght
cr slz, rathr than just 'b
flttr' - and rmlnd ycurs|f cf
why lt's wcrth th tralnlng.

'~''
'''
Take regress hetes
ef yeur bedy - ene each
week - se yeu can |dent|fy
changes te yeur hys|que.
f0MM0N M|5IAK|5 0cn't just
wcrry abcut th numbr cn
th sca|. Rccrdlng ycur
bcdy fat prcntag ls a bttr
gaug cf ycur fltnss.
MAK| 50k| Y00. dcn't gt
dmcra|lsd lf ycu dcn't s
lnstant changs. Scm bcdy
parts tak |cngr tc chang
than cthrs sc b patlnt.

''|
|''
kee a werkeut leg and feed
d|ary fer each day. The mere
|nfermat|en yeu have, the better
yeu'll understand yeur tra|n|ng.
f0MM0N M|5IAK|5 Nct blng
ab| tc rvlwycur prcgrss
maks ycur tralnlng as alm|ss
as nct havlng spclflc gca|s.
MAK| 50k| Y00. xprlmnt
wlth dlffrnt mthcds cf
tralnlng tc flnd cut what wcrks
fcr ycu, spcla||y lf ycu flnd
ycur prcgrss ls sta||lng.

|' '
'''
Fecus en leng-term
sat|sfact|en |nstead ef
shert-termqu|ck f|xes.
f0MM0N M|5IAK|5 R|ylng cn
fat-burnlng supp|mnts and
musc| nhancmnt drugs
wl|| bccm unsustalnab|.
MAK| 50k| Y00. traln hard
and at c|an tc stay cn
track fcr prmannt and
malntalnab| rsu|ts.

|
''
lf yeu've fellewed the rev|eus
e|ght t|s yeu sheuld en[ey
yeur tra|n|ng and see results,
wh|ch |s all the met|vat|en yeu
need te reach the f|n|sh l|ne.
f0MM0N M|5IAK|5 1h furthr
ycu gt a|cng th jcurny, th
subt|r th changs tc ycur
bcdy ar - but dcn't mlstak
thls fcr a |ack cf prcgrss.
MAK| 50k| Y00. rmmbr
hcwfar ycu'v ccm and
nvr gt ccmp|acnt.
Iehn Carter
WlCHT
efere 61kg After 80kg
CH5T
efere102cmAfter 114cm
lCP5
efere 36cmAfter 43cm
.
|'~' ''
~''
lt's easy te underest|mate
nutr|t|en and fecus en hys|cal
tra|n|ng but what yeu eat |s
the feundat|en ef everyth|ng.
f0MM0N M|5IAK|5 Pccuslng cn
ca|crls lsn't h|pfu|. |nstad
stab|lsh what macrcnutrlnts
(fats, prctlns and carbsl
ycu nd fcr ycur gca|s.
MAK| 50k| Y00. spak tc a
nutrltlcnlst fcr a bspck ma|
p|an. Fat acccrdlng tc ycur
dal|y physlca| nds and dcn't
stt| fcr |cw-qua|lty fccds.

''~''
|''V
mbrace the [eurney. e
es|t|ve and attack each
day w|th cenf|dence.
f0MM0N M|5IAK|5 Scm
pcp| wl|| b batn bfcr
thy'v startd bcaus
thy'r para|ysd by far cf
fal|ur cr cf th unkncwn.
MAK| 50k| Y00. ask fcr
guldanc frcmP1s cr cthrs
tralnlng. Ycu'r nct th cn|y
cn cn thls jcurny.
~
'~ ~
=|''
lt's |n the deta|ls. Wr|te
dewn sec|f|c exerc|ses,
sets, res, rest and we|ghts
fer each sess|en.
f0MM0N M|5IAK|5 Many ncvlcs
dcn't b|lv ln rst but ycu must
lnc|ud tlm cff ln ycur schdu|
fcr rccvry cr ycu'|| burn cut.
MAK| 50k| Y00. partnr up
wlth a frlnd whc kncws th
baslcs cf tralnlng wl|| h|p
and th pcsltlv ccmptltlcn
wl|| kp ycu mctlvatd.

=~'
=~'
ad hab|ts such as net
gett|ng eneugh slee
w|ll held yeu back frem
ach|ev|ng yeur geals, se make
|mrev|ng thema r|er|ty.
f0MM0N M|5IAK|5 1h hardst
stp ls a|ways th flrst cn
whn lt ccms tc braklng
bad hablts sc dcn't put lt cff.
MAK| 50k| Y00. surrcund
ycurs|f wlth pcp| whc wl||
mctlvat and lnsplr ycu tc
tak car cf ycur ha|th.
BLlOlL
AlLl
S
P
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P
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VaIue j Service j Advice
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menstness.ce.ukMAY 20J3133
0N6-KlTW0RK00T TRAlN6R
Suspens|on tra|n|ng |s grow|ng |n popu|ar|ty
tor a reason the ||t |s portab|e and easy to
set up, and |t can be adjusted to su|t anyone
troma t|rstt|me gymgoer to a Navy
Sea| lt a|so prov|des a ser|ous|y ettect|ve
core wor|out because you're torced to
stab|||se yourse|t dur|ng every move
h|s wor|out |s des|gned spec|t|ca||y to
cratt a so||d core and |mprove your posture,
but you can boost |ts ettects w|th some
twea|s lor a card|o b|ast, |ncrease the
reps, get through themtast and |eep the
rests short lor |mproved strength, st|c|
to the counts and rests (above r|ghtl and
|eep every rep s|owand supercontro||ed
Hangingteugh
Want tocarveyourse|f a cast-|ron
core7 Porget s|t-ups andusethe
power of grav|ty |nstead
W
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Meuntain
climber
O Put yeur tees |n the feet
cradles, rest en yeur
knees and stra|ghten yeur
arms, then yeur legs.
O end ene knee and ull
|t tewards yeur chest.
As yeu stra|ghten |t,
br|ng yeur ether knee |n
te cemlete ene re.
0 O
0
7kXti
1c mak th mcvs
aslr cr hardr,
xprlmnt wlth th ang|
at whlch ycu'r hanglng.
As a ru|, th c|csr tc
hcrlzcnta| ycu ar, th
tcughr lt ls.
1ralnlng tcc|
TRX
suspensen
trcner
1ralnlng gca|
Cere strength
Hcwtc dc
th wcrkcut
Res 6
5ets 4
Rest 90sec
134MAY 20J3menstness.ce.uk
Pcr mcr qulckflr cn-klt wcrkcuts gc tc mensfitness.ce.uk/links/enekit
ress-up
O Held the handles as |f at the
te ef a ress-u, w|th yeur
bedy |n a stra|ght l|ne.
O Lewer yeurself unt|l yeur
arms are bent at an angle ef at
least 90` - yeu sheuld feel a
sl|ght stretch |n yeur chest.
O
kelleut
O 5tand held|ng the handles |n frent
ef yeu. kee|ng yeur bedy |n a
stra|ght l|ne, brace yeur cere, lean
ferwards and ra|se yeur arms,
stay|ng t|ght threugheut the
meve. Ce as lewas ess|ble.
O Pull back us|ng yeur abs. |ther
cemletely reset between
res er, fer a teugher test, kee
the tens|en |n yeur abs.
0
Hamstring curl
O Ly|ng en yeur back, ut yeur heels |n the
feet cradles and l|ft yeur h|s eff the greund.
Yeur uer legs and terse sheuld stay |n
a stra|ght l|ne threugheut the meve.
O Pull yeur heels and knees tewards yeur chest,
then extend yeur legs te return te the start.
0
lnverted rew
O Hang fremthe handles w|th yeur
heels en the fleer and yeur bedy |n
a stra|ght l|ne. Yeu can bend yeur
knees te make the meve eas|er,
but den't let yeur h|s sag.
O Pull u unt|l yeur chest |s level
w|th the handles. 5queeze
yeur sheulder blades tegether
at the te ef the meve.
0
0
O
0
O
0 O
0 O
0N6-KlTW0RK00T
Next month
arbell
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*
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Traln smarter
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w
est muscle meves 5erts star werkeuts
Ava|lable at magbeeks.cem
Fat less feed t|s
Whatever ycur f|tness gca|s,
th|s ccmp|ete tra|n|ng and
nutr|t|cn gu|de w||| he|p ycu
ach|eve them. |t's packed w|th
the best exerc|ses fcr ga|n|ng
musc|e, c|rcu|ts tc tcrch bcdy
fat and s|mp|e adv|ce fcr
fue|||ng ycur wcrkcuts.
Cet |t and get |ntc the
shape cf ycur ||fe.
The MF Werkeut Manual is yeur cemplete guide te getting fit
008
H00l
808t8
wANJ J0 L00K L|KL A 00VL8 M00LL? JbLN |0LL0w
Jb|8 A0V|0L |80MM| 00VL8 M00LL AN0
800YP0wL8 LXP0 AM8A88A008 K|8K M|LLL8
C0V6RM006LTl5
W
hat dcs lt tak tc bul|d a ccvr mcd|
bcdy7 |t's a qustlcn w'r askd
frqunt|y. Sc rathr than us glvlng ycu
advlc that ln thcry wl|| h|p ycu galn a
physlqu wcrthy cf an MF ccvr, w thcught w'd ask
scmcn whc shcu|d kncwa thlng cr twc abcut hcw
lt's dcn. W askd prscna| tralnr, BcdyPcwr Fxpc
ambassadcr and twc-tlm MF ccvr mcd| Klrk Ml||r
(klrk-ml||r.ccml tc glv us th lnsld guld cn th bst
way tc at and wcrk cut tc bul|d a ccvr mcd| bcdy.
1h flrst thlng h dld was rassur us abcut hcw
much prcgrss th avrag guy can mak. 'Can th
avrag guy ra||y mak a blg chang tc hls physlqu7
Of ccurs h can. 1h ky ls |arnlng th baslcs
ccrrct|y and |lftlng ccrrct|y. | kncw| was gul|ty cf
carlng tcc much abcut what numbr was prlntd cn a
dumbb|| cr p|at whn | flrst startd.'
Fighting fit
1h flrst batt|, acccrdlng tc Ml||r, ls agalnst ycur
gc. |nstad cf nd|ss|y wcrklng cn mcvs ycu'r
gccd at, ycu nd tc dv|cp thcs that nd wcrk.
'1ry tc ldntlfy ar|y cn what ycur waknsss ar
and sk advlc frcma trustd scurc abcut hcw
tc lmprcv thm,' h says. 'Onc ycu'v dcn that,
th mcst lmpcrtant thlng ls tc gt ycur mlndst rlght
and |lmlnat a|| ngatlv lnf|uncs and factcrs that
wl|| stcp ycu frcm
achlvlng ycur dslrd
physlqu. 1hn, tc put
lt b|unt|y, gc and gt lt.'
Of ccurs,
vrythlng bccms
aslr wlth a blt cf
xtra mctlvatlcn.
Sc ycu may want tc
st ycur targt as ntrlng th Plt Pactcr ccmptltlcn
at th BcdyPcwr Fxpc ln May. |t's an cpn fltnss
mcd| ccmptltlcn and Ml||r ls cn th judglng pan|.
1h flrst prlz ls a trlp tc Las Vgas fcr a phctcshcct
and th sccnd prlz lnc|uds a tralnlng ssslcn and
shcct wlth Ml||r. Ycu'd bttr start tralnlng ncw.
ww L0w L0w 0LL 0LL |0 |0 LN LN LLL 0 L w
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Hewt werks
OJr cover noJe| ,|n |s s,|| |no |ree
sec|ons |eres w|, ec| one |s crJc||
S~|| 1 Luy the jeundutens
||| |e, novenen ,erns nJ |J||J
sreng| |se o n|e |ongern,rogress
S~|| 2 Add sereus sze
Use nJsc|egrow| r|n|ng ne|oJs
nJ e |||e ||on o ,c| on s|ze
S~|| 3 Cet leun
on,|ee wor|oJs | w||| sr|, w,
nJ g|ve ,oJ cover noJe| |oo|
Ccn the cvercge
guy reclly mcke
c bg chcnge te
hs physque7 Dj
ceurse he ccn'
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13BMAY 20J3menstness.ce.uk
7
hls phas ls lmpcrtant fcr adaptlng ycur bcdy
tc subsqunt, mcr strnucus wlght-tralnlng
prcgramms,' says Ml||r. 'Ycu'r a|sc prparlng
ycur tndcns, |lgamnts and jclnts tc h|p
rduc th rlsk cf lnjury. |t wl|| prcvld a grat bas strngth
ln ycur hlps, g|uts, pcstrlcr chaln and ycur ccr.'
Master technique
'Bfcr ycu vn wcrry abcut what wlght ycu'r |lftlng, |arn
hcwtc |lft lt prcpr|y. 1h wlghts wl|| sccn lncras whn ycu
undrstand whlch musc|s ycu'r wcrklng ln ach xrcls.
Ct a tralnlng partnr tc fl|mycur |lfts tc prfct ycur fcrm.'
Use the right sets and res
'0c tn tc J2 sts fcr |argr musc| grcups, such as ycur g|uts
and quads, and slx tc lght sts fcr sma||r musc|s such as
ycur arms. 0c flv tc lght rps pr xrcls. 1hls ls th prfct
rang tc lncras strngth whl| a|sc glvlng ycu tlm tc bccm
ccnfldnt wlth th tchnlqu. 1h |lft shcu|d b a tmpc cf
arcund 20J0 - twc sccnds tc |cwr, nc paus, cn sccnd tc
|lft, nc paus - wlth abcut twc mlnuts' rst btwn sts.'
Pick the right meves
'1h wcrkcuts ln thls stag shcu|d ccmprls ccmpcund
xrclss such as squats, dad|lfts, chln-ups, barb|| rcws,
dlps and |ungs. Nar|y a|| xrclss shcu|d us fr wlghts
bcaus ths us mcr stabl|lslng and ccr musc|s,
whlch ar vlta| whn ycu'r bul|dlng a strngth bas.'
kecever hard
'1h cn|y way tc mak strngth galns frcmwk tc wk ls tc
rpalr and rccvr fu||y btwn ssslcns. Rst ls lmpratlv
fcr ycur cntra| nrvcus and lmmun systmfunctlcn tcc.'
NU7kl7l0N7lP
'Ct lntc th hablt cf atlng rgu|ar|y. |'d at a ma| wlth a
carbs.prctln.fats ratlc cf arcund 40.40.20 vry 2tc thr
hcurs. 1hls ls crucla| whn ycu'r tralnlng fcr strngth and th
dlsclp|ln cf dclng lt wl|| bnflt ycu thrcughcut th prcgramm.'
5TA0 0N
XAML W0kK00T
'Th|s stage uses s|mle sets because
the mest |mertant th|ng |s te
erfermeach mevement cerrectly.'
8ACKAN0TRlCEP5
1 W|de-gr| ch|n-u
Sts 2 Rps 5-8
2 arbell deadl|ft
Sts 3 Rps 5-7
3 5|ngle-armrew
Sts 3 Rps 6-8
4 ent-ever barbell rew
Sts 3 Rps 6-8
5 Tr|ces d|
Sts 4 Rps 5-8
6 Dumbbell tr|ces extens|ens
Sts 2 Rps 6-8
S~|| 1
Luy the jeundutens
81A
LN1K
4-5 WLLK8
5TA0 0N 5LlT
Tra|n the fellew|ng muscle
greus en these days
MDN0A Chst and blcps
T050A Back and trlcps
W0N50A Rst
TH0R50A Shcu|drs and abs
FRI0A Rst
5AT0R0A Lgs
50N0A Rst
0cn't dc any xtra cardlc
arcund ycur wlght tralnlng
ssslcns bcaus thls wl||
b ccuntr-prcductlv.
Bejere yeu
werry cbeut
whct weght
yeu're ljtng,
lecrn te ljt t
preperly'
menstness.ce.ukMAY 20J3139
7
h maln gca| cf thls phas ls slmp|y tc bul|d musc|, sc
prcgramms that crat musc| hyprtrcphy (grcwthl ar ky.
Ycu shcu|d add arcund 0.5-Jkg cf musc| a wk. |f ycu'r addlng
mcr wlght than that, lt's |lk|y tc b fat sc chck ycur dlt.
Cet in reertien
'|f ycu want a ccvr mcd| physlqu, ycu nd ycur musc| grcups tc b
ln prcpcrtlcn. A bu|klng phas ls th lda| tlm tc bul|d up wakr aras.'
5tick with yeur slit
'1h tralnlng day sp|lts rmaln th sam fcr thls stag bcaus tralnlng
fcr fcur days wlth thr days' rst ls th prfct way tc stlmu|at musc|
hyprtrcphy, by glvlng ycu ncugh tlm tc rccvr and grcw.'
Ce heavy en abs
'Whn ycu'r tralnlng ycur abs, us a rp
rang cf slx tc J2 rps wlth a tmpc cf
3022. Arcund 70cf any abs wcrkcut
shcu|d fccus cn ycur |cwr abs and
ccr. As wlth cthr musc|s, th maln
fccus shcu|d b ycur wak pclnts.'
NU7kl7l0N7lP
'0cn't b scard tc at a |ct. |f ycu'r
nct gttlng strcngr, mcr muscu|ar
cr havlr, ycu nd tc at mcr. Rst
and rccvry ar ky, but ycu shcu|d
at vry thr hcurs. Fxact ratlcs vary
dpndlng cn bcdy typ but thls wcu|d
sult mcst mn |ccklng tc add slz.'
Add sereus sze
S~||2
81A
LN
1K
6-8 WLLK8
regramme ene
Muscle hypertrephy
CHE5T AN08lCEP5
1 lncl|ne barbell chest ress
Sts 3 Rps 8-12
2 lncl|ne dumbbell ress
Sts 3 Rps 8-12
3 lncl|ne cable flye
Sts 3 Rps 8-12
4 Flat dumbbell ress
Sts 2 Rps 8-12
5 |ces curl
Sts 4 Rps 8-12
6 5eated -Z bar reacher curl
Sts 4 Rps 8-12
Whn cratlng ycur wcrkcuts, dc tn tc
J2 sts ln tcta| fcr |arg musc| grcups
and slx tc lght fcr sma||r cns. 0c lght
tc J2 rps pr st, us a tmpc cf 40J2
and rst fcr 90sc-2mln btwn sts.
5TA0 TW0
XAML W0kK00T5
'Use twe d|fferent regrammes dur|ng
the bulk|ng hase,' says M|ller. 'Use
the hyertrehy regramme fer feur
er f|ve weeks, fellewed by the
med|f|ed Cerman Velume Tra|n|ng
regramme fer three te feur weeks.'
5TA0 TW05LlT
Tra|n the fellew|ng muscle
greus en these days
MDN0A Chst and blcps
T050A Back and trlcps
W0N50A Rst
TH0R50A Shcu|drs and abs
FRI0A Rst
5AT0R0A Lgs
50N0A Rst
0cn't dc any xtra cardlc
arcund ycur wlght tralnlng
ssslcns bcaus thls wl||
b ccuntr-prcductlv.
C0V6RM006LTl5
regramme twe
Medified 0erman Velume Training
LEC5
1a 5quat
Sts 5 Rps 5
1b Ly|ng hamstr|ng curl
Sts 5 Rps 5
2a Frent squat
Sts 5 Rps 5
2b Leg extens|en
Sts 5 Rps 5
3a Reman|an st|ff-leg deadl|ft
Sts 5 Rps 5
3b Dumbbell walk|ng lunge
Sts 5 Rps 5
4a Leg ress
Sts 5 Rps 5
4b Dumbbell bex ste-u
Sts 5 Rps 5
5 Denkey calf ra|se
Sts 10 Rps 5
Whn ycu'r puttlng ycur cwn wcrkcuts
tcgthr, th flrst mcv ln a suprst
shcu|d b a ccmpcund, mu|tl-jclnt mcv
wlth a 2020 tmpc and th sccnd
shcu|d b an lsc|atlcn, slng|-jclnt mcv
wlth a 30J2 tmpc. 0c flv sts cf flv
rps wlth 90sc-2mln rst btwn sts.
140MAY 20J3menstness.ce.uk
C0V6RM006LTl5
Cet leun
81A
LN1K
6-8 WLLK8
S~||3
5TA0 THk
XAML W0kK00T5
'My faveured retecel dur|ng th|s
hase weuld be hys|que ceach Ne|l
H|ll's Y3T methed,' says M|ller. 'Th|s
|s based en a retat|ng three-week
cycle ef d|fferent re ranges, temes
and rest er|eds, and |nvelves a m|x ef
cemeund and |selat|en exerc|ses.'
Y3T week ene
8ACKAN0TRlCEP5
1 5|ngle-armrewSts 3 Rps 8-12
2 Rack ull Sts 3 Rps 8-12
3 W|de-gr| lat ull-dewn Sts 3 Rps 8-12
4 Lewulley cable rewSts 3 Rps 8-12
5 Clese-gr| bench ress Sts 4 Rps 8-12
6 Tr|ces ush-dewn Sts 4 Rps 8-12
Whn puttlng ycur wcrkcuts tcgthr, dc tn
tc J2 sts ln tcta| fcr |arg musc| grcups and
slx tc lght fcr sma||r musc| grcups. 0c
lght tc J2 rps pr st, uslng a 40J2 tmpc
and rst fcr 90sc-2mln btwn sts.
Y3T week twe
HAM5TRlNC5 AN0CALVE5
1 Dumbbell st|ff-leg deadl|ft
Sts 4 Rps 14-18
2 Ly|ng leg curl Sts 4 Rps 14-18
3 5|ngle-leg curl Sts 3 Rps 14-18
4 5tand|ng calf ra|se Sts 4 Rps 14-18
5 5eated calf ra|se Sts 4 Rps 14-18
Whn puttlng ycur wcrkcuts tcgthr, dc
tn tc J2 sts ln tcta| fcr |arg musc| grcups
and slx tc lght fcr sma||r musc| grcups.
0c J4-JB rps pr st, us a 202J tmpc
and rst fcr 60-90sc btwn sts.
Y3T week three
0A05
1 5quat Sts 2 tr|le dres Rps 14-18
2 Leg extens|en Sts 2 tr|le dres Rps 14-18
3 Leg ress Sts 2 deuble dres Rps 20-25
1hs wcrkcuts ar prfcrmd dlffrnt|y.
Wlth drcp sts, ycu dc as many rps as
pcsslb|, thn rduc th wlght and dc
mcr rps wlthcut rstlng. 1hat's a dcub|
drcp st, fcr a trlp| drcp st ycu rduc th
wlght cn mcr tlm. Us a J0J0 tmpc
and rst fcr 90sc btwn drcp sts.
Y
cu shcu|d |cck tc |cs nc
mcr than Jkg cf wlght a
wk. Any mcr and ycu
may b |cslng musc|. |f ycu
nd much |cngr than lght wks
tc gt rlppd aftr th bu|klng phas,
ycu'v addd tcc much slz and fat.
lncrease training velume
'At thls pclnt, |'d mcv frcma fcur-
day sp|lt tc a flv- cr slx-day sp|lt
tc lncras ca|crl xpndltur and
targt lndlvldua| musc|s. 1hls wl||
brlng cut mcr dtal| and dflnltlcn.'
Vary re ranges and rest erieds
'Uslng a varlty cf rp rangs wl|| stlmu|at
and prsrv musc| grcwth ln a|| thr
musc|-flbr typs, and ycu'|| a|sc
us fat as an nrgy scurc a |ct mcr.
1hls ls partlcu|ar|y lmpcrtant ln stag
thr bcaus fat |css ls ycur gca|.'
Add mere sessiens
'|f ycu sp|lt ycur hamstrlngs and quads
wcrkcuts, lncras ycur abs wcrkcuts tc
twc a wk and cn|y hav cn ccmp|t
rst day, ycu shcu|d s a rductlcn ln
fat vn wlthcut changs tc ycur dlt.'
7rain hard but smart
'|'ma fan cf tralnlng tc fal|ur, but ln th
wk |adlng up tc a shcct | wcu|dn't
fal| durlng any wcrkcut. Ycur almlsn't
tc brak dcwn musc| flbr but tc
kp ycur musc|s as fu|| as pcsslb|.
Pcr th |ast wk bfcr a shcct, |
favcur a rp rang cf tn tc J2 rps.'
NU7kl7l0N7lP
'Kp ycur ca|crls hlgh but at c|an.
0cn't |cs a|| th musc| ycu'v galnd
by starvlng ycurs|f fcr a slx-pack. |t wl||
arrlv gradua||y and ycu'|| hav a|| th
|an musc| ycu'v bul|t tc gc wlth lt.'
5TA0 THk 5LlT
Tra|n the fellew|ng muscle
greus en these days
MDN0A Chst and blcps
T050A Back and trlcps
W0N50A Abs and ccr
TH0R50A Hamstrlngs and ca|vs
FRI0A Shcu|drs and abs
5AT0R0A uads and ca|vs
50N0A Rst
0en't lese cll
the muscle
yeu've gcned by
stcrvng yeurselj
jer c sx-pcck'
Scc Krk Mller cnd somc o] thc biggcst
ncmcs in thc world o] ]itncss ct this
yccrs BodyPowcr Fxpo, thc UKs
lcrgcst sport, ]itncss cnd nutrition cxpo.
For tickcts go to bedypewerexpe.ce.uk.
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Ha|r-v|t
NAM: Pelhamand 5trutt
0ccuatien: Vltamlns that kp ycur halr ha|thy
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toundat|on ot a tash|onab|e
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br|ets, boxer shorts, thong,
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underwear at an attordab|e
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the bac|, wh||e support|ng the
chest area and a|so the sp|ne
'l have a |umbar hern|at|on
a d|sc |n my |ower bac| |s
bu|g|ng out, wh|ch |mp|nges on
the nerve caus|ng a |ot ot pa|n
so l'm||m|ted to nonwe|ght
bear|ng card|o exerc|se,' says
sports sc|ent|st Zac lyndon 'On
an average day, l can pertorm
around S|mon the cross
tra|ner betore succumb|ng to
bac| pa|n On the t|rst occas|on
wear|ng the le|hamand Strutt
Core sh|rt, l managed 3|m
a|most pa|ntree l nowwear the
garments every t|me l pertorm
card|o and have s|nce tound that
|t wasn't a oneott, l can tra|n
tor around 30|onger w|thout
stopp|ng because ot bac| pa|n'
142MAY 20J3menstness.ce.uk
!cln MP cn Facebeek cr fc||cwus cn 7witter fcr rgu|ar tlps cn hcwtc prfct musc|-bul|dlng mcvs
W
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Timeef themachines
Card|omach|nes havea badrep, but they de||ver aneect|veworkout w|ththeseexpert t|ps
5 WAY5 70P0Wk UP Y0Uk
0
'ry to present your chest to the ce|||ng,'
says tra|ner Matt Wh|tmore (t|tter|ondon
cou|l 'h|s engages your |ats more
ettect|ve|y Many |eep the|r torso too
vert|ca|, so the arms wor| too hard'
0
'ry to |oo| up, not torwards h|s
a||ows tor a more comtortab|e sp|ne
and nec| pos|t|on and, |||e the prev|ous
t|p, w||| he|p engage more musc|es'
O
'Use negat|ve ch|nups to over|oad your
musc|es, torc|ng themto grow !ump
to the top ot the ch|nup and ta|e t|ve
seconds to |ower yourse|t to the bottom'
0
'lsometr|c ho|ds have a s|m||ar ettect Stop
at the top ot the move, engage your |ats,
g|utes, b|ceps and abs, and ho|d on Wor|
up to three to tour sets ot 30 seconds'
0
'Wor| on your gr|p Lven just hang|ng,
ho|d|ng dumbbe||s between your teet, w|||
|mprove |t lor a tru|y tax|ng gr|p wor|out,
use lat Cr|pz (tatgr|pzcou|l 0o sets |ast|ng
304S seconds, add|ng we|ght |t you can'
Master a mcvethat strengthens
ycur ccre, arms andback
Cardlc machlns ar mcr bglnnr
frlnd|y than fr wlghts. A|thcugh
uslng th |attr ls gnra||y mcr
ffctlv, cardlc machlns ar aslr
tc gt th hang cf and can prcvld
ffctlv fat-burnlng ssslcns
such as hlgh-lntnslty lntrva|s.
As w|| as a||cwlng ycu scap th
unprdlctab| |mnts, cardlc
machlns cffr th advantag cf
varlty. Prcmth tradltlcna| blk tc
th nwr machlns such as th
VrsaC|lmbr, thr ar p|nty cf
cptlcns tc mak thlngs lntrstlng.
Mcst machlns a||cwycu tc chart
spclflc data and mcnltcr hcwhard
ycu wcrk, h|plng ycu assss ycur
tralnlng. Ycu can asl|y kp tabs
cn th duratlcn, lntnslty, gradlnt
and dlstanc ccvrd, h|plng ycu
st gca|s and |cg ycur prcgrss.
A|| |ab|s dlsp|aylng th 'fat-burnlng
zcn' shcu|d b strlppd frcmthm.
Wcrklng ln thls zcn ls th |ast thlng
ycu shcu|d dc lf ycu want tc gt |an
bcaus lt mans wcrklng at a stady
stat rathr than dclng th mcr
ffctlv hlgh-lntnslty lntrva|s.
Cardlc machlns may cffr varlty
but ln busy gyms qulpmnt lsn't
a|ways aval|ab| whn ycu nd
lt. A|sc, lf ycu'r dclng a runnlng
sprlnt prcgramm lt's vry dlfflcu|t
- and can vn b dangrcus - tc
adjust spd cn a tradml||.
A |ct cf pcp| dcn't us thm
ccrrct|y and rlsk lnjury, cr us
thmlnffctlv|y and ar just
wastlng thlr tlm. 1cc cftn | s
pcp| gclng thrcugh th mctlcns
cn cardlc machlns - ycu nd tc
traln wlth lntnslty tc gt flttr.
On a blk, push up th rslstanc sc
ycu'r tstlng th strngth cf ycur
|g musc|s as w|| as ycur cardlc
stamlna. 0c hlgh-lntnslty lntrva|s cf
20-40 sccnds sprlntlng fc||cwd by
cn tc thr mlnuts at a managab|
tmpc. Rpat fcr 20 mlnuts.
Whn cn a tradml||, xprlmnt
wlth sttlngs such as lntrva|s cr
hl|| c|lmbs. 1c wcrk ycur |cwr bcdy,
lncras th lnc|ln sttlngs - thls
wl|| a|sc lmprcv ycur runnlng
fcrmby maklng ycu ccncntrat cn
gttlng hlght wlth ach strld.
Us rst ffctlv|y wlth shcrt
bursts cn th rcwr. 0c flv sts cf
500msprlnts wlth twc-mlnut rst
prlcds. As ycu gt flttr, rduc th
rsts. Hcwvr, wlthcut prcpr fcrm
ycu rlsk lnjury, sc gt a prcfsslcna|
tc shcwycu ccrrct tchnlqu flrst.
5teve Hensel
Cre8 Health
and F|tness
0anlel Terry
5tars Cym
ehn enny
Reebek 5erts
Club Lenden
What are the
res ef cardie
machines7
Hew can l get the
mest effective
werkeut frem
cardie machines7
What are the cens
ef cardie machines7
H0LD Y0UR
P05lTl0N
AT TH T0P 0F
TH CHlN-UP
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KlRK MlLLER
WWW.BODYPOWEREXPO.CO.UK
menstness.ce.ukMAY 20J3145
W
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MMA0RlLL5
W
hen the U|t|mate l|ght|ng
Champ|onsh|ps come ca|||ng,
most m|xed mart|a| arts t|ghters
can't answer the phone tast
enough |t's a once|na||tet|me
shot at h|tt|ng the b|g |eagues, ma||ng ser|ous
money and compet|ng at the h|ghest |eve| poss|b|e
!|m| Manuwa |s not |||e other t|ghters When the
USborn Br|t t|rst got an otter tromthe wor|d's
b|ggest MMA organ|sat|on, he turned |t down,
|now|ng he needed more exper|ence |n sma||er
shows to ma|e the most ot h|s b|g shot
he unorthodox move pa|d ott When he t|na||y
s|gned w|th the UlC |n !u|y 20J2, he h|t the ground
runn|ng w|th an |mpress|ve kOstoppage ot
tough contender ky|e k|ngsbury, and to||owed up
th|s lebruary by dom|nat|ng Cyr|||e 0|abate unt||
the veteran str||er was torced to ret|re between
rounds And |t |sn't just at the negot|at|ng tab|e
that Manuwa ma|es smart dec|s|ons Atter
tee||ng the pace |n h|s bout w|th k|ngsbury, he
en||sted expert tra|ner l|chard |dmarsh to
revamp h|s tra|n|ng, m|m|c||ng the demands ot
a t|ght by push|ng h|mse|t through severa| tough
Iimi
Manuwa
Age 33
He|ght 1.87m
We|ght 93kg
MMArecerd 13
w|ns, 0 defeats
Ach|evements
OUCMMA ||ght
heavywe|ght
champ|on
MMA0RlLL5 MMA0RlLL5
Fightingsmart
HowBr|t|shUPCstar !|m| Manuwa bu||ds thestrengthtoendurepun|sh|nghghts
'rounds' |n every sess|on MF dropped |n
to see howthe 'loster Boy' prepares
Fghtng n the 0FC s c bg step up -
hewdd yeu jnd the experence7
he bu||dup, the med|a ob||gat|ons, the
we|gh|ns and the wa||out are a|| d|tterent
tromthe other shows everyth|ng's on
a b|gger sca|e But stepp|ng |nto the cage
|sn't a|| that d|tterent l got t|red |n my t|rst
t|ght, but that's because l was push|ng the
pace tor both rounds, rea||y try|ng to t|n|sh
the guy l |earned a |ot trommy t|rst t|ght |n
the UlC l |earned to be a |ot more pat|ent
Hewhcve yeu chcnged yeur
trcnng te mcke the lecp7
l|ch br|ngs d|tterent dynam|cs to my
tra|n|ng l've a|ways had good strength
coaches, but we're do|ng more var|ed
th|ngs |n terms ot cond|t|on|ng and
t|ex|b|||ty lt's |mportant to m|x th|ngs up
eur werkeut's pretty brutcl.
0e yeu ever get sck ej t7
l never get bored |n tra|n|ng here are
too many th|ngs to |earn, espec|a||y
|n wrest||ng and j|u j|tsu l'ma|ways
|earn|ng newstutt, try|ng newstutt l
don't rea||y hate any aspect ot tra|n|ng
What l |||e most |s sparr|ng l'|| spar
a|| day |ong Cett|ng t|t |s the hardest
th|ng lav|ng your coaches push you,
that's tough l |||e runn|ng, though
eu've dene seme trcnng n the 05.
Is t much djjerent ever there7
he b|g d|tterence |s |n the |eve| ot
tra|n|ng partners l was tra|n|ng w|th
guys who were top ten |n the wor|d
he Uk trad|t|ona||y hasn't had great
wrest||ng, but |t's catch|ng up
Hewmuch trcnng de yeu
de n c typccl week7
S|x days a wee| l don't rea||y count the
hours, l count the sess|ons l m|ght do a
run, some cond|t|on|ng, some wrest||ng
and then some pads lt depends how
tar out tromthe t|ght l am lt l'mt|red l
m|ght ta|e a day ott l p|ay |t by ear
Hewde yeu jnd the netereusly
djjcult weght cut7
ln my |ast we|ght cut l d|dn't even use
a sauna, l just cut the we|ght natura||y
leop|e ta|| about me dropp|ng down
to m|dd|ewe|ght, but l th|n| l'd |ose
strength l th|n| ||ght heavywe|ght |s
best tor me l've got a nutr|t|on|st, but
he just g|ves me gu|de||nes rea||y
0e yeu hcve c plcn te rse te the
very tep ej the dvsen7
l'm|n the toughest d|v|s|on |n the UlC,
so every t|ght's go|ng to be a hard t|ght
he p|an |s to |eep destroy|ng opponents
and then whatever comes, comes l
just want to be the best |n the wor|d
Fer mere |nfermat|en en R|chard T|dmarsh
and Reach F|tness, v|s|t r4reach.cem
'l never get bered in
training. There are
tee many things te
learn. l'malways
trying newstuff'
146MAY 20J3menstness.ce.uk
MMA0RlLL5
keund 1
Comp|ete the set number ot reps tor each exerc|se, then move on to the next w|th no
rest lest tor 60 seconds at the end ot each c|rcu|t and comp|ete three c|rcu|ts
O Held a ree |n each hand, wh| them
u |n the a|r, then slamthemdewn
w|th as much ferce as ess|ble.
O kee a stra|ght back and t|ght
cere threugheut the meve.
Tidmarsh says '0e real slams -
den't just wave the repe. This
werks yeur grip, cere, everything.'
kepe slam
leps 6
0
O kneel dewn, slum backwards, then [um
u exles|vely and land en beth feet.
O The meve starts w|th an exles|ve h|
thrust, s|m|lar te a ewer clean.
Tidmarsh says 'There's ne peint
in being streng if yeu aren't
explesive. This meve helps yeu
beceme beth.'
Knee launch
leps 6 O
O W|th a sled er we|ght attached te the
ree, er a artner held|ng the ether
end, ull the ree tewards yeu.
O Turn at the h|s as yeu ull, us|ng yeur
legs and back as well as yeur arms.
Tidmarsh says 'Yeur pulling
muscles are vital in MMA and this
teaches yeu te use themtegether.'
kepe reel
0|stance 2x10m
0
O P|ck u a med|c|ne ball, br|ng |t ever
yeur head |n an arc, then slam|t |nte
the fleer te ene s|de ef yeu.
O P|ck |t u aga|n - er catch |t en the
beunce - and reeat te the ether s|de.
Tidmarsh says 'This isn't an
eppertunity te rest - yeu have
slamthe ball, net drep it.'
ketatienal medicine
ball slam
leps 4 each s|de
0
menstness.ce.ukMAY 20J3147
0e the distance
A norma| UlC t|ght |s
three rounds Manuwa's
wor|out |asts tour lere's
how|t's done
14BMAY 20J3menstness.ce.uk
keund 2
Comp|ete the set number ot reps tor each exerc|se, then
move on to the next w|th no rest lest tor 60 seconds at
the end ot each tu|| c|rcu|t and comp|ete tour c|rcu|ts
O Iama barbell |nte a cerner, a we|ght
late er semeth|ng that w|ll kee |t
steady, then held |t |n ene hand.
O end sl|ghtly at yeur knees, then dr|ve
u and ush |t uwards us|ng yeur
mementumte get |t everhead.
Iammer press
leps 6 each s|de 0
O Put ene feet |n a TRXand let |t tra|l
beh|nd yeu, bend|ng the ether leg
|nte a lunge es|t|en. Lean sl|ghtly
ferwards te hel yeur balance.
O 5tra|ghten u and br|ng yeur susended
leg u w|th yeur knee |n frent ef yeu.
TkX reverse lunge
leps 8 each s|de
0
Tidmarsh says 'A
geed punch uses
yeur legs and hips,
net just yeur arm.
This meve mimics
that pewer transfer.'
Tidmarsh says
'Yeu need a let
ef unilateral leg
strength in the
0ctagen, fer
wrestling shets
and punching.'
0
0
O
O
MMA0RlLL5
150MAY 20J3menstness.ce.uk
keund 3
Comp|ete the set number ot reps tor each exerc|se,
then move on to the next w|th no rest Comp|ete
tour tu|| c|rcu|ts, rest|ng tor 60sec atter each c|rcu|t
O Cr| a barbell w|th yeur feet sheulder-w|dth
aart and arms [ust euts|de yeur knees.
O Dr|ve u as yeu weuld fer a deadl|ft, us|ng the
mementumte hel ull the bar te chest he|ght.
Lewer w|th as much centrel as yeu can.
Tidmarsh says 'This is a standard
strength meve, but it's mere
explesive than a deadlift.'
Barbell deadlift te high pull
leps 6 0
O 5tand|ng w|th yeur feet a cemfertable d|stance aart,
held a cable eff te ene s|de.
O race yeur cere and tw|st te face the ether way, as |f
yeu're threw|ng a unch.
Tidmarsh says 'This builds retatienal
strength fer punching and takedewns.'
Cable lateral weedchep
leps 6 each s|de
0
keund 4
h|s |s the t|n|sher, so go a||out a|e a 4Ssecond rest atter each
set ot spr|nts and do t|ve sets ot spr|nts |n tota|
MMA0RlLL5 5
O W|th a artner held|ng a ree, a
res|stance band er [ust yeur wa|st, sr|nt
ferwards, kee|ng yeur we|ght lewse
yeu can dr|ve as hard as ess|ble.
O Walk back te the start es|t|en and
|mmed|ately start the next sr|nt.
kesisted sprint
leps 4 0
Tidmarsh says 'This
is a straightferward
meve that lets yeu
really push yeurself
with little risk.'
Pcr a vldc UPC wcrkcut frcmRlchard 1ldmarsh gc tc mensfitness.ce.uk/links/tidmarshufc
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Sell Your Mobile Phones
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menstness.ce.ukMAY 20J3153
W
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MAlNW0RK00T
0|I8I80N0|k8I
L||J 8MA8JL8 J0 0LJ 8|00L8 AN0
8J80N0L8 |N !08J |008 wLLK8
l
f scmcn tc|d ycu
that ycu ccu|d gt
strcngr and mcr
muscu|ar ln just cn
mcnth, tralnlng cn|y thr tlms
a wk, wcu|d ycu jump at th
chanc7 Of ccurs ycu wcu|d
- and ycu'r ln |uck. 1hls mcnth's
maln wcrkcut wl|| dc just that,
thanks tc lts ccmblnatlcn cf
havy-wlght, |cw-rp ccmpcund
|lfts ccup|d wlth hlghr rps cf
mcvs that targt thcs musc|s
ycu mcst want tc grcw.
1h havy sts wl|| flr up
ycur bcdy's musc|-bul|dlng
rspcns, r|aslng tstcstrcn
and cthr grcwth hcrmcns that
a|sc burn bcdy fat. 1h flna| twc
hlgh-rp xrclss, manwhl|,
wl|| fatlgu ycur chst, arms
and shcu|drs sc that ths
ky musc| grcups grcwback
blggr and strcngr.
Hewte de th|s menth's werkeut
0c ach wcrkcut cnc a wk wlth at |ast a day
btwn ach. Aftr a warm-up, ccmp|t a|| th
sts cf xrcls J - stlcklng tc th rp, rst, tmpc
and rst - thn mcv cn and rpat fcr xrclss 2
and 3. Chccs a wlght that a||cws ycu tc ccmp|t
a|| th rps, but nc mcr. 1hn prfcrmmcvs 4A
and 4B as a suprst, rstlng fcr th a||cttd tlm
btwn thm. |ncras th wlght s|lght|y at th
start cf ach nwwk. 1h fcur flgurs fcr th
tmpc guld rfr tc tlm ln sccnds takn tc |cwr,
paus, |lft and paus agaln. An X mans xp|cslv,
sc |lft th wlght pcwrfu||y but undr ccntrc|.
154MAY 20J3menstness.ce.uk
I
5quat
O Sets 5 /leps 5 /empo 20X0 /lest 2m|n
O Rest the bar aga|nst the back ef yeur
sheulders - net en yeur neck - and held
the bar w|th an everhand gr| sl|ghtly
w|der than yeur sheulders. kee yeur
elbews e|nt|ng dewn.
O Yeur feet sheuld be [ust w|der than
sheulder-w|dth aart w|th yeur tees
e|nt|ng eutwards sl|ghtly.
O 5quat unt|l yeur th|ghs are at least
arallel te the fleer. The deeer yeu
can squat, the better.
O Dr|ve back u threugh yeur heels.
\dR|d| 1
A
B
Warmup
w|th some empty-bar
squats, gradua||y
|ncreas|ng the we|ght
wh||e reduc|ng the
number of reps unt||
you h|t your work-set
we|ght target.
menstness.ce.ukMAY 20J3155
MAlNW0RK00T
2
Leg
extensien
O Sets 5 /
leps 5 /
empo 20X0/
lest 2m|n
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
O W|th the ad aga|nst
yeur lewer sh|ns,
stra|ghten yeur legs
te ra|se |t.
O Return slewly te
the start.
4A
lncline
dumbbell
bench
press
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O L|e en a bench
set at a 45` angle,
held|ng a dumbbell
|n each hand at
sheulder he|ght.
O kee yeur feet flat
en the fleer and back
aga|nst the bench.
O Press the we|ght
abeve yeur head but
den't leck eut yeur
elbews at the te.
O 5lewly lewer the
we|ght back te
yeur chest, flar|ng
yeur elbews eut
te the s|de.
3
Bench press
O Sets 5 /leps 5 /empo 20X0 /lest 2m|n
O L|e en the bench w|th yeur feet en
the fleer underneath yeur knees.
O Held the bar w|th an everhand
gr|, hands sheulder-w|dth aart.
O 5lewly lewer the bar te yeur
chest, bend|ng yeur arms unt|l
yeur elbews are at 90`, se the bar
|s almest teuch|ng the m|ddle ef
chest er [ust ever yeur n|les.
O Dr|ve yeur feet hard |nte the fleer
and ush the bar back strengly te
the start es|t|en.
4B lncline dumbbell flye
O Sets 3 /leps 12 /empo 3010 /lest 2m|n
O L|e en an |ncl|ne bench held|ng
a dumbbell |n each hand abeve
yeur chest w|th alms fac|ng.
O Make sure yeur head and uer
back are suerted en the bench
and yeur feet are flat en the fleer.
O kee|ng a sl|ght bend |n yeur
elbews, lewer the we|ghts te the
s|des as far as |s cemfertable.
O Use yeur chest te reverse the
mevement te ra|se the we|ghts
back te the te.
156MAY 20J3menstness.ce.uk
\dR|d| 2
I
0eadlift
O Sets 5 /leps 5 /empo 20X0 /lest 2m|n
O 5tand |n frent ef a barbell and squat te
gr| the bar w|th e|ther an everhand er
alternat|ng gr| euts|de yeur knees.
O kee|ng yeur cere braced and yeur
sheulders retracted, use yeur glutes
te ewer the |n|t|al l|ft, ush|ng
dewn threugh yeur heels.
O kee the bar clese te yeur bedy and,
as |t asses yeur knees, ush yeur
h|s ferwards. kee yeur sheulders
back threugheut the meve.
O Reverse the mevement back te the start.
A
B
Warmup
w|th some ||ght
dead||fts, gradua||y
|ncreas|ng the we|ght
wh||e reduc|ng the
number of reps unt||
you h|t your work-set
we|ght target.
menstness.ce.ukMAY 20J3157
2
5eated
hamstring
curl
O Sets 5 /
leps 5 /
empo 20X0/
lest 2m|n
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
O W|th the ad aga|nst
the back ef yeur
lewer calves, lewer
|t by centract|ng
yeur hamstr|ngs.
O Return slewly
te the start.
4A
Cable
straight-
armlat
pull-dewn
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O 5tand tall, held|ng
a stra|ght bar cable
handle attached te
the h|gh ulley ef
a cable mach|ne.
O kee|ng yeur arms
stra|ght, ull the bar
|n an arc all the way
dewn te yeur th|ghs.
O At the bettem,
squeeze yeur lats
and tr|ces, then
return te the start.
4B
Cable
face pull
O Sets 3 /
leps 12 /
empo 3010/
lest 2m|n
O Attach and held
a deuble-ree
attachment te the
h|gh ulley en a
cable mach|ne.
O 5tart w|th arms fully
extended, alms
fac|ng the fleer.
O Pull the handles
tewards yeu,
kee|ng yeur uer
arms her|zental,
se the handles
ge e|ther s|de
ef yeur face.
O Return te the start.
3
Chin-up
O Sets 5 /
leps 5 /
empo20X0/
lest 2m|n
O Cras the bar w|th
an underhand
gr| w|th yeur
hands sheulder-
w|dth aart.
O 5tart frema dead
hang w|th yeur arms
fully extended.
O Pull yeurself u
by squeez|ng yeur
lats tegether.
O 0nce yeur ch|n |s
h|gher than yeur
hands, lewer
yeurself back
te the start.
MAlNW0RK00T
15BMAY 20J3menstness.ce.uk
\dR|d| 3
I
Frent squat
O Sets 5 /leps 5 /empo 20X0 /lest 2m|n
O Rest the bar en the frent ef yeur
sheulders, gr||ng |t w|th yeur hands
sl|ghtly w|der than sheulder-w|dth
aart, yeur elbews e|nt|ng ferwards
and feet sheulder-w|dth aart.
O Ma|nta|n a natural arch |n yeur back
and cere braced threugheut the meve.
O 5quat unt|l yeur th|ghs are at least
arallel te the fleer. The deeer
yeu can squat, the better.
O Dr|ve back u threugh yeur
heels te return te the start.
A
B
Warmup
w|th some empty-bar
front squats, gradua||y
|ncreas|ng the we|ght
wh||e reduc|ng the
number of reps unt||
you h|t your work-set
we|ght target.
MAlNW0RK00T
160MAY 20J3menstness.ce.uk
2
Leg press
O Sets 5 /
leps 5 /
empo
20X0/
lest 2m|n
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
O Release the leck,
then slewly lewer
the latferm
tewards yeu by
bend|ng yeur knees.
O Pause br|efly at
the bettem, then
ush threugh yeur
heels te stra|ghten
yeur legs and
return te the start.
4A
Cable
upright
rew
O Sets 3 /
leps 12 /
empo 3010/
lest 60sec
O 5tand tall held|ng a
stra|ght er Z-bar
handle attached te
the lewulley ef a
cable mach|ne w|th
an everhand gr|.
O Lead|ng w|th
yeur elbews, ull
the bar u unt|l
yeur hands are at
sheulder he|ght.
O 5lewly lewer the bar
back te the start.
4B
Cable
standing
twe-arm
lateral
raise
O Sets 3 /
leps 12 /
empo 3010/
lest 2m|n
O Attach and held
a deuble-ree
attachment te the
lewulley en a
cable mach|ne.
O 5tart w|th arms fully
extended, alms
fac|ng the fleer.
O Pull the handles
tewards yeu,
kee|ng yeur uer
arms her|zental,
se the handles ge
e|ther s|de ef yeur
face, then return
te the start.
3
5heulder
press
O Sets 5 /
leps 5 /
empo20X0/
lest 2m|n
O W|th yeur feet
sheulder-w|dth
aart, es|t|en a bar
en yeur uer chest,
gr||ng |t w|th
hands [ust w|der
than sheulder-
w|dth aart.
O kee yeur chest
ur|ght and yeur
cere muscles braced.
O Press the bar
d|rectly uwards
unt|l yeur arms are
extended everhead.
O Dur|ng the l|ft|ng
hase, kee yeur
cere braced and
den't t|lt yeur
h|s ferwards.
O Lewer the bar
back dewn te yeur
chest and reeat.
\dR|d| 3
Pcr mcr musc|-bccstlng wcrkcuts gc tc mensfitness.ce.uk/links/buildmuscle
MAlNW0RK00T
0elph
Lundgren
7he actien legend en keeing fit as he gets
elder and utting 5tallene in hesital
'5ly and l beth get hit quite a
bit. He teld me te hit himse
l did. He was my bess se l did
whatever he teld me te'
170MAY 20J3menstness.ce.uk
Watch th fu|| vldc cf cur 0c|ph Lundgrn lntrvlwat mensfitness.ce.uk/links/delh
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Yeu're 55 and st|ll |n shae. Hewhave yeu adated
yeur tra|n|ng reut|ne as yeu've get elder7
You have to th|n| more and you have to be smarter
You have to as| yourse|t, 'lowdo l tee| today What's
go|ng on tomorrow Aml trave|||ng 0o l have any
sma|| |njur|es Are my energy |eve|s |ow' When
you're 2S you just go the gymand ||tt, or just go tor
a run and push through |t You can st||| do that when
you're o|der, but you'|| pay the pr|ce the next day
Dees hav|ng a degree |n chem|cal eng|neer|ng
hel yeu te take a mere sc|ent|f|c areach7
l th|n| |t does, to some extent lt teaches you
howto organ|se th|ngs, |ay out schedu|es and
ana|yse resu|ts, a|| ot wh|ch he|ps w|th tra|n|ng
ln yeur beek Ft Ferever, yeu effer tra|n|ng adv|ce fer
eele w|th busy schedules. What's yeur te t|7
Anyth|ng |s better than noth|ng You've got to start
somewhere, even |t |t's just do|ng t|ve pressups |n
the morn|ng your body tunct|ons |n such a way
that the next morn|ng you'|| tee| |||e do|ng s|x 0on't
use a |ac| ot t|me as an excuse to do noth|ng
Wh|ch has been yeur mest hys|cally demand|ng rele7
lrobab|y lvan 0rago |n Poc|y lV, because we boxed
|n a r|ng w|th no sh|rts on here was no CCl, we d|dn't
use any doub|es |t was a|| me and S|y l tra|ned rea||y
hard to get |n shape tor Mcstcrs Cj nc Univcrsc too,
but Poc|y lV st|c|s out as be|ng very phys|ca||y tough
Drage was yeur f|rst f|lmrele and |t was a
huge ene - d|d yeu feel the ressure7
he ro|e su|ted me, because l was a|ready a |arate
champ|on who d|d we|ght||tt|ng and l |oo|ed the part
But yeah, there was a |ot ot pressure on me, both on
camera and ott, because l went trombe|ng a chem|ca|
eng|neer and |arate guy to be|ng tamous around
the wor|d, wh|ch |s a we|rd th|ng to get used to
ls |t true that dur|ng f|lm|ng, yeu unched 5tallene
se hard |n the chest he had te send feur days |n
|ntens|ve care w|th swell|ng areund h|s heart7
Wasn't |t two wee|s llaughs l don't |now
exact|y what happened we both got h|t qu|te
a b|t le to|d me to h|t h|mso l d|d le was my
boss, so l just d|d whatever he to|d me to
Yeu and 0nverscl 5elder ce-star Iean-
Claude van Damme beth teek art |n karate
teurnaments |n the early 1980s. lf yeu'd
feught back then, whe weuld've wen7
l don't |now|t he competed l |nowl det|n|te|y d|d|
llaughs We||, l was Luropean champ|on |n J930 and
J93J, so l th|n| l wou|d've had a pretty good shot
Yeu've starred |n The xpendcbles 1 and 2 - |f yeu
ceuld |ck any ce-star fer art 3, whe weuld |t be7
l don't |nowanyth|ng about Lxpcnccb|cs 3| lt l'm
as|ed to do |t and everyth|ng wor|s out, then l w|||
l've heard !ac||e Chan |s go|ng to be |n |t and maybe
Wes|ey Sn|pes, and they're spea||ng to guys |||e
C||nt Lastwood As tar as costars, |t wou|d have
to be Mr Lastwood !ust gett|ng the opportun|ty to
meet h|mand ta|| to h|mwou|d be an honour
LA5T
W0k0
0nverscl 5elder: 0cy Dj Reckenng |s ava|lable newen
DVD, lu-ray and l|m|ted-ed|t|en 3Dand 2Dsteelbeek
lrom 8oots, 5uerJrug, suermorkets, Po//onJ&8orrett, GNC, L/oyJshormocy, hormocles &, heo/thstores
vitamin supplements may benefit those with nutritionally inadequate diets.
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Ashley 7heehane
- 8rltlsh Chomlon 20!! - 20!2
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