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MAN OF TODAY
BOSS BOTTLED INTENSE
THE NEW EAU DE PARFUM
#MANOFTODAY
p42
CONTENTS
December 2016
Updates
p11
p15
In the raw
Why its time to start eating your
fruit straight from the tree
p17
Crack a book
Get reading and other ways
to live a longer, healthier life
p19
p23
Fired up
Never feel sluggish again with
our effective motivation tips
4 | December 2016
Personal Best
p29
Wrist assured
Our pick of the best new
watches for active men, with
a style for every occasion
p34
Mountain man
Snowboarding legend Travis Rice
gives an insight into the mindset
of the extreme athlete
p36
Gear guide
The finest gear to get your hands
on this month, from shades and
shorts to rucksacks and razors
p39
Grooming special
Want to be more confident and
attractive? Of course you do.
Step right this way, sir
p64
p113
p56
p71
p29
Features
p42
The Posh PT
Lonan OHerlihy isnt just a TV star
and celebrity trainer: hes also living
proof that you can get an impressive
V-shape without heavy weights
p48
Cycling science
Increase your knowledge to get
fitter and faster on two wheels
p56
Diets on trial
Paleo? 5:2? Vegan? Let our
experts sort the fat-burning from
the strength-building so you
can choose your perfect plan
p64
Objects of desire
The hottest, coolest, sharpest and
shiniest fitness gear around
Fuel
Trainer
p85
p94
Arm yourself
Six moves to help you burst Hulklike out of your T-shirt sleeves
Supp for it
Three little-known supplements
that will revitalise your sex drive
p101
Speed demon
Become a faster runner whether
you want to win races or not
p78
Just peachy
Fruit + meat = the ideal salad
p107
p80
Mineral wealth
Enrich your diet with food thats
high in these key nutrients
p113
p71
Drinking buddy
The health revelation thats
put juice back on the menu
p72
p76
December 2016 | 5
Timetoban
thebench?
Thebenchpressisntthebestwaytobuilda
bigchest,butthatdoesntmeanyoutoneedto
ditchitentirely.Itjustprovesthatinthepursuit
ofabetterbodyandabetterlifeyouneedto
openyourmindtofindbetterapproaches
6 | December 2016
JoeWarner,editorialdirector
@JoeWarnerUK
Instantfittips
Issue 199
December 2016
Heresourtopfourquick-hitinsightsfromthepagesofthismonthsissue
Editorial Director
Managing Editor
Fitness Editor
Editor-At-Large
Photography Director
Thanks this issue
p24
1Sleepinglikeababy 2Moveyourbodyto
hasneverbeeneasier getrippedfaster
3Whythebenchisnt
bestforyourchest
4Findthedietthat
worksforyou
A lack of quality
sleep negatively
affects every area
of your life killing
motivation to work
smarter, train harder
and eat cleaner. But
follow these six tips
and youll sleep like
a baby every night
(without the tears
and nappies, obvs).
Find out more p24
8 | December 2016
MensFitnessMagazine
@MensFitnessMag
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Manager
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SUBSCRIPTIONS/NEWSTRADE
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anj_dosaj-halai@dennis.co.uk
Carlotta Serantoni 020 7907 6550
carlotta_serantoni@dennis.co.uk
SENIOR MANAGEMENT
Group CFO/COO Brett Reynolds
CEO James Tye
Company Founder Felix Dennis
TALK TO US ON
For our digital
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MensFitness (UK)
MensFitnessUK
Updates
120min
12
16
Offthebeatentrack
Swaproadsfortrailsforastrongerskeleton
Photography Getty
December 2016 | 11
Updates | Training
Spiceupyour
metabolism
sparingly
Dodge
off-road
injury
Charging around on
uneven, undulating
ground when
youre used to the
flat can be a recipe
for disaster. Your
muscles have
to work harder
to stabilise your
pelvis, hips, knees
and ankles, says
Saucony UK coach
Nick Anderson
(runningwithus.
com). Perform these
bodyweight moves
once or twice a
week to strengthen
your leg and core
muscles so you
can power across
country safely and
speedily. Do eight to
12 reps of each in a
circuit three times.
12 | December 2016
GLUTE BRIDGE
LUNGE
1/3
Updates | Nutrition
Makeeverysaladsuperwith
thesefivecancer-fightingfoods
Tosstheseantioxidant-richfoodsintoyour
saladforahostofhealth-boostingbenefits
Thefood
Why?
Thescience
Tomato
Lycopene
Spinach
Folates
Broccoli
Glutathione
Betacarotene
Found in bright-coloured
veg, carotenoids such
as beta-carotene have
been shown by many
studies to have immuneboosting abilities, as
well as combating
skin and eye cancer.
Sweet
potato
Photography Getty
Peppers
Vitamin C
Eatthewholefruitand
upyourvitaminhit
33%
Eating 100g of
fresh fruit a day
reduces your risk
of dying from
cardiovascular
disease by onethird, according
to a seven-year
study of half a
million people
by Oxford
University.
Updates | Health
3reasons
toliftwith
chains
3.4
UPFitnessPTAkash
Vaghelaexplainswhy
Increaseyour
workload
Addyearstoyourlife
Keepaddingcandlestoyourcakewiththeselongevitytips
Photography Getty, Shutterstock
Getmoreactive
Focusyourmind
Becomeabookworm
Buildupper-body
explosiveness
Protectyourjoints
December 2016 | 17
PROMOTION
UNLOCK
YOUR BODYS
POTENTIAL
JUST A 2% DECLINE
IN BODY FLUIDS CAN
CAUSE DEHYDRATION
*as a percentage of your total bodyweight
Made To Move
As part of its Made To Move campaign,
which aims to get one million people
to move more by 2020, Lucozade
Sport is launching Move Sessions.
These are a series of live-streamed
workout classes hosted by inuential
sports and tness ambassadors,
including IBF heavyweight world
champion Anthony Joshua. The classes
will take place at Pure Gym facilities
around the UK, starting on 22nd
October, and are available free to all.
Updates | Training
Savedbythebell
Usekettlebellsinways
youveneverdreamtof
forall-overfatlossand
musclegains
Hold a kettlebell
by the handle
tight to your chest.
Lower into a lunge,
taking three to
four seconds, then
explode off the
floor and switch
legs in mid-air.
Land and repeat.
Feet-elevated
renegaderow
Why it works
It work your lats
and upper back like
a traditional row, but
the stability required
to hold the position
will work your
whole body from
toes to shoulders,
says Tracey.
Waiters
walk
Why it works
Because you only
load up one side of
your body at a time,
muscles that are
usually comfortable
working
synergistically
with the opposite
side will have to
work overtime,
creating a stronger
core and ironplated shoulders,
says Tracey.
Planklateral
pass-under
Why it works
This isometric twist
stimulates your
delts while making
your shoulder
girdle and antirotational muscles
as bulletproof as
a Chieftain tank,
says Tracey.
Head
cutter
Why it works
Its the kettlebell
equivalent of the
dreaded burpee,
says Tracey. Your
whole body and
cardio system
will get fried in
double time.
Bear
crawl
Why it works
This will put your
core through the
ringer in ways
a sit-up could
never dream of,
says Tracey.
Jump
splitsquat
Why it works
These will flood
your body with lactic
acid and growth
hormone for major
muscle gain, says
Tracey. Aim for
a few sets of 20
reps at the end of
your leg workout
for a truly acidic
experience.
December 2016 | 19
LOOKING FOR
LEAN PROTEIN?
GIVE EM HECK!
Thefishoilfix
Updates | Nutrition
Improveyourphysicalandmentalhealthwithomega3
Photography Getty
Eatyourgreens
tosprintfaster
Five a day isnt just for
good health eating
veg can even help you
sprint faster, according
to a Belgian study
published in the journal
Frontiers In Physiology.
Subjects took nitrates
a compound found in
leafy green vegetables
and beetroot in
supplement form and
performed three highintensity sprint interval
sessions a week. After
just ve weeks the
subjects muscle-bre
composition had
adapted to deliver a
higher power output
for the same eort.
So get lots of kale
and broccoli in you
before training to
increase your bodys
nitrate stores.
snacksfor
aninstant
moodboost
Omega 3 intake
is important for
normal metabolic
function, according
to the British
Medical Journal.
This creates the
foundation for
maintaining a
healthy weight
and looking and
feeling healthy
and energised.
Supplementing
omega 3 fish oil
helped study
subjects ability to
form memories, as
well as improved
their attention span
and their reaction
time, according to
results published
in the European
Journal Of Clinical
Investigation.
Increasing your
omega 3 intake
can help you get
a lean physique
by improving your
insulin sensitivity
so your body
becomes more
efficient at burning
fat, according to a
study in the Journal
Of Physiological
Research.
BOOST YOUR
METABOLISM
Omega 3 is an
essential fatty acid,
which means we
cant synthesise
it so we have to
consume it via diet.
Its found in high
concentrations in
oily fish, which is
what makes fish
oil supplements
so popular. Heres
why you need it.
1/Avocado
TRAIN YOUR
BRAIN
2/Almonds
LOSE FAT
FASTER
3/Yogurt
THE
PERFECT
BLEND
IMPROVE YOUR
KITCHEN SKILLS
IN NO TIME WITH
BRAUNS NEW
HANDHELD
BLENDER
PROMOTION
Better-body meals
World-leading technology
Updates | Focus
Theeasywayto
staymotivated
Whetheryouneedthe
carrotorthestick,heres
howtostayontrackwhen
yourwillpowerwanes
On The Biggest
Loser bootcamps,
wed occasionally
reward people by
letting them phone
their families but
if they missed a
target theyd have
to sleep outside in
the woods with me,
says Edmond. You
neednt be quite as
strict on yourself,
but this carrot-andstick method is an
effective way to
incentivise exercise.
Pick a few of your
favourite things,
from a takeaway to
a night on the town,
and set yourself
weekly goals to
earn them.
Pick a challenge,
says Edmond.
Ideally enter a
competition a
half marathon, a
strongman event or
an obstacle course
race and do it for
charity. Mark it in
your calendar and
tell everyone youre
going to do it so they
keep you honest
to your training.
Its remarkable,
and ironic, how
beneficial altruism
can be for you.
Not everyone
enjoys getting
a sweat on,
surprisingly, but
if you can make a
game out of your
workout youll
find it much more
bearable, says
Edmond. Start
every session with
something you
enjoy, like your
favourite exercise.
Train with a friend
and set combined
time targets to hold
a plank or get to 100
press-ups. Its more
likely youll finish
each set with a
smile, not a grimace,
on your face.
If you wake up
feeling lousy, pack
your kit in case you
get a second wind
later that day, says
Edmond. Cant face
the manic postwork gym crush?
Rain-check your
session, get an
early, restful night
and set your alarm
45 minutes early
for a pre-breakfast
blast. Dont put
yourself off exercise
by training when
you know youre
going to hate it,
but dont also give
yourself an easy
excuse by leaving
your kit at home.
Photography Getty
Useareward
system
Setyourself
adeadline
Makeagame
ofyourworkout
Keepakitbag
atwork
December 2016 | 23
Updates | Sleep
Spendmoretimebetweenthesheets
Photography Getty
Alreadyboughttheblackoutcurtains?Deploythesetipsforevenbettersleep
1 Getinthemood
2 Haveascreenbreak
3 Eatsupperearlier
4 Workoutfirstthing
24 | December 2016
PROMOTION
HOW TO
STYLEYOURMOUSTACHE
FORMOVEMBER
Wet your upper lip and use a moustache comb
to untangle and straighten the hairs, remove any
other grooming products and clean away any
traces of food, face scrubs or other bits that can get entwined.
STEP 1
STEP 2
STEP 3
5 Backoffthebottle
6 Losethepillows
THEULTIMATEGROOMING
EXPERIENCEFORREALMEN
For more information on this barbershopquality brand, visit bluebeards-revenge.co.uk
To get 20% off this barbershop-quality brand,
visit bluebeards-revenge.co.uk/shop and
enter promo code FIT20 at the checkout.
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In association with
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WELLMAN.CO.UK
From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies
*UKs No1 mens supplement brand. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 18th June 2016.
Personal Best
12
16
Timeofyourlife
Makeastatement,whateverthe
occasion,withourselectionof
stylishandclassicwatches
December 2016 | 29
PB | Watches
30 | December 2016
December 2016 | 31
PB | Watches
32 | December 2016
Kingoftheslopes
LegendarysnowboarderTravisRiceontrainingin
summer,visualisingsuccessandembracingfear
PB | Gear
STUFF
MF spickofthebestnewclothes,kitandproductsforactivemen
Oakley Trillbe
A new look with innovative performance
features to fight against the winter sun.
105, oakley.co.uk
Zoggs Penrith
These streamlined, quick-drying trunks
will last 750 hours in the water.
14.50, zoggs.com
Patagonia SnowDrifter
A versatile 30l pack that holds enough
for a day and night of outdoor action.
120, eu.patagonia.com
36 | December 2016
PB | Fragrances
Style,bottled
PENHALIGONS
PORTRAITS
Like the traditional
English qualities
it celebrates, this
woody fragrance
is quirky, confident
and effortlessly
charming.
178 for 75ml
LHOMME PRADA
Aimed at men
with depth and
complexity, this
fragrance has
a subtle, floral
combination of
neroli, geranium
and patchouli.
97 for 100ml
LENVOL DE
CARTIER
If you want to stand
out, select this
enigmatic scent,
with its inventive
combination of
honey notes
and musk.
68.50 for 100ml
VERSACE
DYLAN BLUE
This seductive and
aromatic scent
blends vibrant
grapefruit, powerful
black pepper and
subtle saffron with
hints of incense.
66 for 100ml
December 2016 | 39
NomoreMrNiceGuy
Embraceyourdarksideandlook
greatwhileyouredoingitwith
thesenewgroomingpicks
Diesel Bad
Being squeaky clean is boring.
Your first step towards bad-boy
status starts with a spray of
this tobacco-infused scent.
44 for 50ml, store.diesel.com
40 | December 2016
Styleitlikeapro
Taketheadviceofourpanelofleadingmalegrooming
expertstolookyounger,smarterandsexier
Carmelo Guastella,
artistic barber and male
grooming expert
Ifyoudont
exfoliatebefore
usingamoisturiser,
yourewasting
yourmoney
CarmeloGuastella
42 | December 2016
THE
POSH
PT
Thinkyouneedweightsto
addmuscleandburnfatto
transformyourbody?
Thinkagain.Buildyourbest
everbodybyfollowingin
thefootstepsofcelebrity
trainerLonanOHerlihy,aka
ThePoshPT,andembracing
bodyweighttraining
Words Joe Warner
Photography Glen Burrows
December 2016 | 43
LonanOHerlihy
hasbuiltthe
perfectbody.
Butithasnt
beeneasy.
Thats because OHerlihy, better known
to his legion of online followers as The
Posh PT, has suffered more injuries over
the past five years than most professional
stuntmen suffer in a career. Shoulders,
elbows, hips, knees: you name a joint and
hes almost certainly injured it. Its enough
to keep a physio in full-time employment
and if you follow him on Instagram
youll know that, luckily, he dates one.
But instead of throwing in the towel and
giving the gym a wide berth, hes squared
up to the challenge and found a better way
to train that not only keeps him injury-free,
but has also built that classic V-shaped
torso of wide shoulders, big chest and
arms and narrow waist that every man in
the queue for the bench press covets.
And hes done it by embracing bodyweight
moves, focusing on great form and
movement patterns to move his body in a
functional and fruitful way to build muscle
mass while stripping away body fat.
Here OHerlihy explains more about his
approaches to training, nutrition and injury
prevention. Over the following pages, he
reveals the bodyweight circuits he uses
to torch fat and sculpt lean, hard abs.
44 | December 2016
a fortnight. Ive
built a body I like,
and I havent been
swayed by social
media into trying to
build a physique that
I dont want to have.
My aim is to stay
lean year-round, and
pay attention to my
nutrition whether its
summer or winter.
Whats your
preferred approach
to building a better
body? Im a strong
believer in functional
training and I try to
push myself with
calisthenics and
new bodyweight
exercises regularly. I
like to feel as though
Im strong within
my own body and
in proportion, not
relying on heavy
isolation exercises
to build strength in
muscles that can
only perform on
that exercise and
not improve my
day-to-day life.
What do most
people not realise
when trying to build
a better body? A
main issue we face
in todays society is
lack of knowledge
about good and
nutritious food and
the ease with which
we can find it. When
our bodies were
evolving we couldnt
just walk a hundred
metres and pick up a
pizza and chocolate
bar off a tree then
sit down for the rest
IvebuiltabodyIlike,and
Ihavent beenswayedby
socialmediaintotrying
tobuildaphysiquethat
Idont wanttohave
@ThePoshPT
BLITZ
YOUR
BELLY!
To lose body fat
you dont have to
eat less, but you
do need to eat
better. Counting
calories is a good
way to manage
and track your fatloss efforts, and
can be a sensible
and sustainable
approach to take.
When training
for fat loss a good
approach is sticking
to a high rep range
per set, with short
rests between sets
to keep your heart
rate high. Work the
target muscle group
in as many ways
and from as many
angles possible in
each workout.
I regularly drink
four litres of
water a day. It kills
hunger pangs and
I feel better, more
alert, with less
desire to snack.
Getlean
withLonan
1 SQUAT
Stand tall with your chest up.
Keeping your core braced,
squat down until your thighs
are at lest parallel to the floor.
Pause briefly then stand back
up to return to the start.
2 DIAMOND PRESS-UP
Start in the press-up position
but with your thumbs and index
fingers touching to form a
diamond. Bend your elbows to
lower your chest to the floor, then
press up to return to the start.
3 JUMP SQUAT
Stand tall with your chest up.
Keeping your core braced, squat
down until your thighs are parallel
to the floor, then press through
your heels to jump up explosively
so your feet leave the floor.
4 PRESS-UP
Start with your body straight
from head to heels and your
shoulders, elbows and wrists
aligned. Bend your elbows to
lower your chest to the floor, then
press up to return to the start.
5 JUMP LUNGE
Stand tall with one foot in front
of your torso and one behind it.
Keeping your core braced, lunge
down then jump up explosively,
swapping legs in mid-air to land
with your foot position reversed.
6 WIDE PRESS-UP
Start in the press-up position
but with your hands wide apart.
Bend your elbows to lower your
chest to the floor, then press
up to return to the start.
December 2016 | 47
Sculptasolid
six-pack
48 | December 2016
1 CRUNCH
Lie flat on your back with your
knees bent. Raise your torso,
then crunch up towards your
knees, keeping tension on
your abs throughout. Slowly
lower back to the floor.
2 ROTATING CRUNCH
Lie flat on your back with your
knees bent. Raise your torso,
then rotate to one side, keeping
tension on your abs throughout.
Rotate back to the middle, then
slowly lower back to the floor.
4 MOUNTAIN CLIMBER
Start in the press-up position with
your core braced. Bring one knee in
towards the opposite elbow, then
back out again, then do the same
thing with your opposite knee. Keep
the movement fast but controlled.
5 PLANK
Start with your elbows underneath
your shoulders, forearms flat on
the floor. Raise your hips so your
body forms a straight line from
head to heels and engage your
core for the duration of the hold.
6 SIDE PLANK
Lie on one side with your weight
supported on your heels and
one forearm. Raise your hips to
form a straight line from head
to heels and engage your core
for the duration of the hold.
GET
ROCKHARD
ABS
To get the best sixpack possible you
need to reduce your
carb intake, drink
more water, and be
more active more
often. Doing 1,000
sit-ups wont help
shift the fat thats
hiding your abs.
Buy meat and fish
from a local butcher
and fishmonger
and buy fresh
vegetables rather
than packaged.
Cooking and
preparing your own
meals from scratch
is a great way to
eat healthily and
know exactly what
youre eating.
Theres no excuse
to not hit your
calorie and macro
targets these days
with apps that track
your intake. I try to
make every meal
I eat 50% protein,
30% healthy
fats and 20%
carbohydrates.
THESCIENCE
OFCYCLING
Understandingthekeyfactorsbehindmovingefficiently
ontwowheelscanhelpyougetfitterandgofaster.
Inhisnewbook CyclingScience,authorMaxGlaskin
investigatesthescientifictheorybehindbikeriding.
Usehisobservationsandadvicetogetfitterandfaster
Photography Glen Burrows Model Ben Bradley@WModels
50 | December 2016
December 2016 | 51
PART 1
GETFITTER
Whyworkingoutontwowheelscanimprove
hearthealthandhelpyoulivelonger
Its well established that exercise will help extend your life
expectancy. A large-scale Stanford University study into
longevity, which monitored almost 17,000 Harvard alumni for
up to 16 years, found that those who had exercised frequently
extended their expected lifespan by an average of two
years. An extensive study in Denmark, lasting 14 years and
involving 30,000 adults, showed that those who did not cycle
to work had a mortality rate 39% lower than those who did.
In another study, workers who cycled were found to be as fit
as non-pedalling colleagues who were ten years younger.
Cycling has beneficial effects beyond just slowing the
effects of ageing. Bike commuting burns an average of 540
calories an hour, and a study of nearly 2,400 adults found that
those who biked to work were fitter, leaner and less likely to be
obese. They also had better triglyceride, blood pressure and
insulin levels than those who didnt actively commute to work.
Put your heart into it
Cycling has also been shown to improve heart health. The
heart is triggered to contract by automatic nerve impulses,
and these contractions pump oxygenated blood through the
hearts four chambers and around your body. The more a heart
is exercised, the more effective it is. Exercise cant increase
its maximum rate (which is usually between 150-220 beats
per minute), but regular cycling can enlarge the muscle of the
left ventricle, the chamber that pumps freshly oxygenated
blood into the arteries. This means a larger volume of blood
flows around your body with each beat, delivering more
oxygen, glucose and nutrients to tissues that need them.
When a heart has been exercised in such a way, it can
also rest at a lower rate than it could before. When the resting
heart rate is low, the range up to maximum heart rate is
greater, so more blood can be circulated - refreshing vital
muscles in the legs and other tissue. The resting rate for
an average person is 60-80bpm, although it can be much
lower - results from 2004 Tour de France tests show that the
average rider had a resting heart rate of 51bpm, while Tour
legend Miguel Indurain had a resting heart rate of just 28bpm.
Risk vs reward
While travelling to work by bike every day has clear benefits,
it does come with risks. A team of Dutch researchers has
compared the relative risks of travelling daily by car with those
of riding a bike, and demonstrated that the health benefits
of cycling substantially outweigh the risks created by air
pollution and traffic pollution. Cycling to work also has benefits
beyond personal fitness: a survey by the UKs Chartered
Management Institute found that cyclists are more likely to
arrive at work on time, are more productive and are less prone
to stress than colleagues arriving by car or public transport.
52 | December 2016
8.5
INCREASED LIFE EXPECTANCY
Over an average lifetime, the expected
increase in life expectancy gained by a
person changing from commuting by car
to bicycle in urban areas was estimated
to be between three and 14 months, or
an average of 8 months, thanks to
increased physical activity. The Dutch
research also concluded that the benefits
of this shift were nine times greater
than the potential risks. Furthermore,
they argued that there were benefits
to the wider population owing to lower
pollution and fewer car accidents.
Upgradeyour
lungcapacity
CYCLISTS NON-CYCLISTS
35.5 33.5
AGE 35-39
36
32.5
35
30
AGE 40-44
AGE 45-49
9%
31.5 27.5
AGE 50-54
28.5
26
AGE 55-60
December 2016 | 53
PART 2
GOFASTER
Howunderstandingexternalforcesandbasic
aerodynamicscangiveyouaspeedinjection
There are four external forces that every cyclist must work with
or against. These are gravity, air resistance, rolling resistance and
friction and theres a fifth effect, referred to as inertia. None of
them can be entirely vanquished (and it would not necessarily
be desirable to do so). However, it is wise to understand what
youre dealing with for each of these so that you can minimise
the negative consequences and harness the positive.
GRAVITY
As you may remember from
school science lessons, its
the force that gives weight
to matter. The Earth pulls
everything to itself with a
gravitational acceleration
of about 9.8m/sec2. In fact,
gravity is obviously what makes
cycling possible by pressing
the bike to the ground while it
also makes riding uphill harder.
Descending is made easier by
the pull of gravity, but you never
get back all the energy you put
into climbing the same hill.
54 | December 2016
AIR RESISTANCE
This generally works against
the cyclist. The planets
gravity is strong enough to
hold a blanket of air 100km
thick to the Earths surface.
Although none of us could
breathe without it, cyclists
must push it aside continually
to make progress.
This same force can be
helpful, too, if youve got a fair
tailwind. A cubic metre of dry
air at 20C at sea level has a
mass of about 1.2 kg. When
the cyclist and the atmosphere
meet head on, some of a riders
energy is lost to pushing this air
out of the way. If the difference
in their speeds is more than
about 15 km/h on a flat road,
this becomes the biggest
drain on the riders energy.
ROLLING RESISTANCE
Bike tyres deform under the
weight of bike and rider as the
rubber comes into contact with
the road surface. Because the
tyre doesnt spring back with
quite the same energy as it had
when it deformed, this shapechanging absorbs a small
amount of the energy, which, in
the main, has been put into the
system by the cyclist pressing
on the pedals. A hard tyre on
soft ground suffers from similar
rolling resistance, although
this time its the ground
that deforms, once again
absorbing the riders energy.
FRICTION
Friction helps to move the
bike forward by maintaining
contact between tyre and
road and is crucial for forward
motion. Without it the wheel
would spin on the spot, as if
on ice. However, friction in
the bearings of the bicycles
drivetrain from the pedals
through to the chain, gears
and hubs can absorb up to
5% of the cyclists energy.
Whichfactorsmost
affectridingspeed?
Cycling Science
by Max Glaskin
(16.99, Frances
Lincoln) is out now
=7:18
MINS
=4:24
MINS
15km/h
WHEN CYCLING BECOMES A DRAG
Once a cyclist exceeds about 15km/h, most of their
energy is used to overcome air resistance and it
doesnt get any easier the faster they ride. The power
required to overcome drag is roughly proportionate to
the cube of their speed so, for example, if you double
your speed you need eight times as much power.
=0:25
MINS
=0:13
MINS
INERTIA
Riders must also overcome
inertia, which is not a force at
all, but an innate property of
matter its resistance to any
change in its state of motion.
What this means is that an
object doesnt change its
motion unless there is a force
acting on it. The bigger the
force, the greater the change in
motion (in speed or direction).
Steep hills, strong winds,
muscular legs and powerful
brakes overcome inertia to
the greatest degree. Mass
determines how big the effect
will be under a particular
force, a heavy bike will change
its motion more slowly than a
light model. Likewise, a rider
who loses weight will be able
to accelerate more quickly.
Going
from time
trial bars
to hands
on brake
hoods
Gaining
3kg of
weight
(from 70kg
to 73kg)
+0:25
MINS
+5:05
MINS
Switching
from riding
a 10kg bike
to riding a
7kg bike
Losing 3kg
of weight
(from 70kg
to 67kg)
to reduce
drag area
=1:24
MINS
=0:34
MINS
Using an
altitude
training
facility
Taking a
pre-ride
caffeine,
carb and
electrolyte
drink
Using an
optimal
aerodynamic
body
position
Changing
from no
training to
training at
maximum
effort
DIETS
ONTRIAL
Eatingsmarterwillhelpyouhityourhealthandfitness
goalsfasterbutwhichdietistheidealoneforyou?
MF assessestheevidenceandaskstheexperts
soyoucanmaketherightnutritionaldecisions
Words Joel Snape
Photography Getty
DAIRY-FREE
THE THEORY Simply cutting out milkbased animal products, including cheese,
butter, cream and yogurt. The rationale
behind it is that a significant percentage of
the population are intolerant to lactose - a
form of sugar that makes up the majority
of the carbohydrates in dairy foods and
this can cause everything from digestive
problems to acne. Theres also the ethical
side: most dairy cows are forced to be
impregnated every year to maintain milk
yields, and theyre often confined to
cramped stalls and slaughtered before
the age of five. Even if you arent a cardcarrying PETA member, its worth being
concerned about the effect an unhealthy
environment and a cocktail of antibiotics
might have on your morning cuppa.
THE EVIDENCE If youre un-moo-ved
(sorry) by ethical arguments, then its worth
experimenting to see whether youre
genuinely lactose intolerant. Though it
can affect up to 90% of the population in
some countries, its much less prevalent in
northern Europe where an ability to digest
milk was a distinct evolutionary advantage.
To find out, try a stripped-down version of
the elimination diet: cut out dairy for 30
days, then slowly reintroduce different foods
and see if you feel sluggish/bloated/worse.
56 | December 2016
December 2016 | 57
LOW-CARB
IFYOUCANBEPRODUCTIVE
ONONECUPOFGREENTEAIN
THEMORNING,THATSONE
LESSMEALTOWORRYABOUT
5:2DIET
PALEO
REPLACESUGARWITHMORE
NUTRIENT-DENSEFOODSAND
YOUREALMOSTCERTAINTO
SEEAFAVOURABLEIMPACT
SUGAR-FREE
THEMEDITERRANEANDIET
ISNTDIFFICULTTOFOLLOW,AND
ITALLOWSFORSOCIALEATING
WITHMINIMALHARDSHIP
MEDITERRANEAN
62 | December 2016
VEGAN
December 2016 | 63
OBJECTS
OF
DESIRE
AreyoustrugglingtofillyourChristmaswishlist?Getthe
fitness,fashionandfoodgiftsyoudidntevenknowyou
wantedwithourpickofthelatestandbestgearandgadgets
Photography Danny Bird
Tech
64 | December 2016
Fitness
Food
Fashion
Tech
December 2016 | 65
Fitness
Inspired by runners who wanted a high-performance shoe think contoured midsole for a perfectly smooth transition from
heel strike through to toe lift and laser-cut outsole for even
impact dispersal - but craved a comfortable fit as snug as a
sock, the Nike LunarEpic Low Flyknit is the perfect lightweight
shoe for setting ever-quicker times. 130, nike.com
RonDorffT-shirt
66 | December 2016
RHAT20iearphones
UnderArmourStormHustleII GarminForerunner35
Food
We dont need a study to tell us that a welltimed coffee can improve mental and physical
performance although plenty exist. You can now
make a barista-quality cup of coffee (espresso, flat
white, skinny late or cappuccino) at the touch of
a button without leaving home thanks to the new
DeLonghi Dinamica range. 899, delonghi.co.uk
SmegBottleToGo
KenwoodElectricSpiralizer
BraunMultiQuick9
December 2016 | 67
Fashion
SuperdryRedfordJacket
68 | December 2016
Kiehls EyeAlert
M&SAutographDressingGown WinOrLoseSocks
5 EARLHAM STREET
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Fuel
12
16
In250mloffreshOJ
Calories118
Sugar22g
VitaminC218%ofRDI
VitaminA10%ofRDI
28%
The percentage of
carotenoids absorbed
when drinking orange
juice, compared with
an absorption rate
of only 11% when
eating the fresh fruit,
according to the
Journal Of Agriculture
And Food Chemistry.
Keepitfresh
Photography Getty
Whyfreshjuicecanhelpyourhealth
Porkloinopensandwich
Uptheproteinproportionforasatisfying,muscle-buildinglunch
WHY
WHAT
4reasons
toeatmore
pork
72 | December 2016
1 /Protein
A 100g serving of
pork loin contains
27g of protein
and just 13g of
fat, making it a
perfect postworkout musclebuilding meat.
HOW
170g pork Preferably
centre-cut loin. This
will comfortably
serve two people
Pork brine Make this,
following the simple
recipe here, before
doing anything else
2 big slices of hearty
bread, such as
baguette or sourdough
Toasting is optional
Mixed salad leaves
And throw in some
sliced onion and other
crunchy veg for texture
Pickles
Herb-based pickles
work well but feel
free to experiment
2 /Thiamine
3 /Zinc
4 /Phosphorus
Phosphorus is an
element crucial
to nucleic acids
like DNA and
RNA, as well as
ATP, your bodys
primary source
of cell energy.
Fuelling
thefire
Getyourmetabolismfiring
onallcylindersandyoull
burnfatalldaylong
74 | December 2016
Q SHOULD I BE EATING
SIX MEALS A DAY TO FIRE
UP MY METABOLISM?
A NO
Its true that you get a brief
metabolism surge every time
you eat, but the size of the spike
corresponds to the size of the
feed. So three big meals a day
will have the same cumulative
effect as five or six small ones.
Eating more meals to stoke
the fire doesnt work, says
Leaman. Youd be better off
focusing your efforts on nutrient
deficiencies. One of the easiest
things to take is methylated B
vitamins methylated meaning
that its already broken down
into its usable form. Stress, high
sugar consumption and lack of
sleep all deplete B vitamins, and
you need them for a number
of metabolic processes. Eat
more leafy greens or invest
in a quality supplement.
Q WHAT CAN I DO IN MY
TRAINING FOR A POSITIVE
EFFECT ON METABOLISM?
A SLOW IT DOWN
It turns out that steadystate cardio efforts arent as
useless as the HIIT crowd
might have you believe. If
you arent bringing enough
oxygen into your system you
cant oxidise carbohydrates
or fats appropriately, says
Leaman. That means you
arent going to get lean as
fast as youd like plus all the
anaerobic work youre doing
jacks up your sympathetic
nervous system. To get
things in balance, add some
long, slow cardio efforts
to your training. For health
and long-term fat loss, its
about weightlifting and
aerobic work. You dont
want to smash yourself
anaerobically all the time.
EATINGMOREMEALSTOSTOKE
THEFIREDOESNTWORK.YOUD
BEBETTEROFFFOCUSINGON
VITAMINDEFICIENCIES
CHILL OUT
Can cooling yourself
down really speed
up your metabolism?
In short: maybe.
Theres been some
recent coverage of
how cold affects
your bodys brown
adipose tissue
the fat that helps
to regulate body
temperature, says
Leaman. What
were figuring out is
that cold therapy
training in the cold
with as few clothes
as you can handle
can kick-start
fat loss, if its done
correctly. Even
turning your shower
down a couple of
notches might help
but until more
research is done,
the more tried-andtested solutions
here are a surer bet.
December 2016 | 75
Igniteyour
sexdrive
Photography iStock
Fireupyourlibidotolookand
feelbetterwiththesemoodboostingsupplements
76 | December 2016.
Maca
VitaminD
Fenugreek
Speedy
salad
Preparea
healthymealin
minuteswith
thissimple
Italianrecipe
Throwing a salad
together is a great
option when youre in
a hurry, especially if
its full of nutrientrich ingredients that
will supplement your
training. This Italian
recipe, provided by
chef Karol Gladki
(karolgladki.com),
will help you to build
muscle and burn fat.
INGREDIENTS
150g of bresaola
1 peach
Handful of rocket
2tbsp extra virgin olive oil
1tbsp sherry vinegar
Ground pepper to taste
TO MAKE
Slice the peach.
Mix the slices with the
bresaola and rocket.
Add the olive oil, sherry
vinegar and ground
pepper to season.
Getthegoodness
Rocket
contains
glucosinolates,
which have
powerful cancerpreventing
properties.
Bresaola
is very lean,
tender and
high in musclebuilding protein
and creatine.
Peach
provides vitamins
A and C, which help
reduce the cell
damage caused by
intense training.
Spiceadvice
78 | December 2016
Mineralwealth
80 | December 2016
01
02
03
04
05
Eating plenty of
leafy veg and nuts?
You might get
enough. Otherwise,
you probably dont
after vitamin
D, magnesiums
the second most
common deficiency
in developed
countries. Taken
with food, 200400mg a day will
help your blood
pressure and insulin
sensitivity. Studies
also suggest it can
radically improve
your quality of sleep.
Technically a
macronutrient, since
you need it in large
amounts more
than a gram a day
can be beneficial.
Its main effect
is a lower risk of
osteoporosis in
a 1994 study, it
reduced fractures
in elderly people
and although you
probably get enough
from your diet, more
fibre will increase
your bodys ability
to process it. Aim
for 1,000mg a day.
Its possible to
overdo it side
effects include
increased
predisposition to
diabetes but,
according to a metastudy published
in the American
Journal Of Clinical
Nutrition, getting the
balance right will
diminish your risk
of prostate cancer:
200-300mcg a
day is the sweet
spot. Get it from
brazils, tuna and
sunflower seeds.
06
PHOSPHORUS MANGANESE
07
SULPHUR
IRON
COPPER
The second-most
plentiful mineral
in your body (after
calcium) can cause
complications if
its too high (likely)
or low (less likely).
Your body uses it
to filter waste, to
build strong bones
and teeth, and in
nerve signalling.
Get 700mg a day
from meat and
milk or, if youre
a vegan, by eating
wholemeal bread
rather than refined.
You probably
already get enough
meat, nuts, dark
leafy greens and
wholegrains are all
rich in it but its
worth checking,
because it helps
make red blood
cells, and deficiency
(anaemia) can lead
to fatigue, dizziness
and lack of energy.
Theres evidence it
could even improve
your attention
span. Vegans
should consider
supplements.
ZINC
MAGNESIUM
CALCIUM
08
SELENIUM
09
POTASSIUM
10
December 2016 | 81
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NEW
MAXIMUSCLE BCAA 3000
3g LEUCINE. 3:1:1
Trainer
12
16
BEYOND
THE
BENCH
Words Joel Snape Photography Glen Burrows Model Tom Eastham
Timetostoplyingdown
onthejob.Whetheryour
goalsstrength,sizeor
healthiershoulders,there
arebettermovesthan
theflatbenchpress
December 2016 | 85
FOR BONUS
ABS WORK
RING
PRESS-UP
86 | December 2016
2 3 4 5
FOR GOANYWHERE GAINS
FOR HEALTHY
SHOULDERS
FOR MAXIMUM
PEC ACTIVATION
FOR T-SHIRT
MUSCLE
BAND
PRESS-UP
FLOOR
PRESS
EARTHQUAKE DUMBBELL
FLYE
BENCH
WHY No bench
required. Also, if
you have shoulder
or elbow pain from
benching, the floor
press automatically
corrects your form
while reducing leg
drive so theres
more triceps focus.
HOW Start by going
one-armed as
well as being able
to manoeuvre the
dumbbell into place
more easily, youll
engage your core to
stabilise the weight.
If youre ready to
graduate to the twoarm version, use a
moderate weight
for high reps: lower
it until your triceps
touch the floor,
then press up. To
really engage your
chest, squeeze the
dumbbells together
as you press, then
switch to normal
floor presses when
you hit failure.
December 2016 | 87
Twobells,doublethegains
Once you have become comfortable with basic
kettlebell moves like swings, cleans and snatches
using a single weight, you can start to do versions
of those exercises with two kettlebells. Using
two kettlebells is more of a skill challenge
because it increases the level of difficulty so it
requires more stability, balance and control, says
Ashton Turner from Londons Evolve 353 gym.
The best thing is its a simple way of increasing
the load because its easier to use two 16kg
kettlebells than it is to use a single 32kg one.
88 | December 2016
HOW TO DO IT
Do three sets of ten reps for
each exercise, resting for 45
seconds between sets and 90
seconds between exercises.
For the second move, each
rep involves pressing each
kettlebell overhead once. To
keep progressing, add a rep
to every set each time you
train, until youre doing 15
reps in each set. After that,
use heavier kettlebells and
go back to doing ten reps.
WHY IT WORKS
Theres no cheating when using
two kettlebells. The increase
in weight from one to two bells
is significant, so your muscles
have a much bigger demand
placed on them. You also need
to make sure that you move the
weights in the same way: you
cant perform a double kettlebell
snatch with the weights ending
up in different places because
youll injure your shoulders. In
this workout, precision is key.
1 DOUBLE SWING
HOW Drive your hips through until youre upright in
a neutral position (this activates your glutes). Aim
to keep your forearms tight to your hips until you
reach neutral. As your arms come up, squeeze your
glutes to prevent overextending your lower back.
2 SOTS PRESS
HOW Stand upright with the kettlebells in a
racked position (by your shoulders, elbows
tucked in), then sink into a deep squat. Press
the kettlebells overhead alternately, looking at
the moving weight throughout the exercise.
WORTH
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3 DOUBLE SNATCH
HOW Swing the bells between your legs,
then drive forwards with your hips to
swing them up in an arc. When the bells
gets to just below chest height, bring your
elbows back and slide your hand under and
around the kettlebells while using their
momentum to finish with them overhead.
EXPERT TIP Try to avoid moving your
hands under the bell and then pressing
up in a separate movement, says Turner.
This should be one movement and as
smooth as possible, using the momentum
of the kettlebell. Using two kettlebells
really increases the skill level because
you need to make sure your shoulders
are moving in the same direction to avoid
putting too much stress on the joint.
December 2016 | 91
4 DOUBLE CLEAN
HOW Swing the kettlebell between your legs and drive your
hips forwards. Once the bell passes stomach height, draw your
elbow back and slide your hand under and around the bell to
catch it in the rack position, then lower the bell in an arc.
EXPERT TIP Make sure the kettlebells dont travel too far
away from your body, says Turner. Its really important that
you drive with your hips to get the kettlebells moving, but dont
push your hips past neutral - that will stress your back.
92 | December 2016
You keep heading back to the gym to beat yesterdays personal best.
We keep heading back to the R&D lab to accomplish the same thing.
Progress. Its what drives Optimum Nutrition to keep finding better tasting,
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Lets keep raising the bar together.
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Abetterwayto
biggerbiceps
Followthissix-movesupersetsworkout
tobeefupyourbicepsinnexttonotime
Weve got good news and bad news. The good news
is that building big, T-shirt filling biceps is easy. The
bad news is that if you follow this biceps-building
workout to the letter, then in a months time youre
going to need to splash your cash on buying some
new tees that you can get your new arms into.
The plan is simple: its a six-move workout
made up of three supersets. Do the moves in order,
sticking to the sets, reps, tempo and rest periods. Do
it twice a week, aiming to increase the weights youre
lifting every second session. This will consistently
keep your biceps muscles out of their comfort zone
and expose them to an ever-increasing workload,
which is the key to impressive muscle mass gains.
The best bit aside from building bigger biceps
is that you simply incorporate this into your existing
programme. To avoid overtaxing the muscles, drop
any biceps moves youre already doing and replace
them with pressing moves that work the chest, triceps
and shoulders to help keep your body balanced.
Howtogetthemostoutofthisworkout
MOVE THROUGH
A FULL RANGE
Moving your
muscles through the
full range of motion
will engage the
maximum number
of muscle fibres,
which is the key to
faster growth. And
avoid swinging the
weights up using
momentum cheat
reps will hinder, not
help, your gains.
94 | December 2016
SQUEEZE AT THE
TOP OF THE MOVE
At the top of every
rep (when your
hands are closest to
your chin), squeeze
your biceps as hard
as possible for one
second. This will
fire up extra muscle
fibres to hold the
weight steady and
increase blood
flow for a musclebuilding pump.
STRETCH AT
THE BOTTOM
At the bottom of
every rep (when
you arms are fully
straight), stretch
your triceps as hard
as possible for one
second. This will
help ensure you
go through a full
range of motion, as
well as removing
any momentum
from your reps.
USEYOURMIND
TOBUILDMUSCLE
Thethreementalworkoutrulesto
followtoaccelerateyourprogress
GO HIGH TO LOW
December 2016 | 95
Lie on an incline
bench with a weight
in each hand with
palms facing
forward. Curl the
weights up, pause at
the top, then lower
back down under
complete control..
1B
HAMMER
CURL
Sets 3
Reps 15
Tempo 2111
Rest 60sec
Squeezeyour
bicepsatthetopof
thelifttoworkyour
musclesharder
2A
PREACHER
CURL
Sets 3
Reps 10
Tempo 2111
Rest 0sec
Sit at a preacher
bench holding an
EZ-bar with an
underhand grip.
Curl the bar up
to the top, pause
and squeeze, then
lower the bar slowly
until your arms
are fully straight.
December 2016 | 97
3A
CABLE
BAR
CURL
Sets 3
Reps 15
Tempo 2111
Rest 0sec
3B
CABLE
HAMMER
CURL
Sets 3
Reps 15
Tempo 2111
Rest 60sec
Reduce the weight
by a plate or two
and switch cable
attachments to a
double-handed
rope. Hold it with
palms facing .Curl
it up, pause, then
lower under control.
98 | December 2016
THE
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SUN
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NEW
FOR
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THE
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BUY IT AT
ALL GOOD
RETAILERS
45sec
DONT HOLD STRETCHES
Holding a static stretch for up to 45 seconds
will significantly reduce that muscles
ability to exert explosive power, regardless
of age, sex or fitness level, according to an
analytical review of 104 papers that studied
stretching and athletic performance.
Therouteto
fasterrunning
Whetheryourerunningforfun,timeormedals,makesureyou
followthesefivehigh-performancetipstofinishfaster
WARM UP RIGHT
BREATHE EASY
Photography Getty
WORK UP A THIRST
180
STRIDE FREQUENCY
Elite runners average between 180
and 200 steps a minute, regardless
of whether they are a sprinter, middle
distance runner or marathon runner,
according to research conducted
at multiple Olympic Games.
LondontoParis
Bike Ride
31 August
3 September 2017
EXCITING
NEW ROUTE
FOR 2017
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01590 646410 | events@dreamchallenges.co.uk
800M RUN
Start on a stationary treadmill with a 0%
incline. The timer starts when the speed is
selected and the enter button is pressed.
30 KETTLEBELL SWINGS
Men 24kg / Women 16kg
Hold the kettlebell between your legs
with both hands. Use your hips and glutes
to swing the kettlebell up with straight
arms, raising it to shoulder height.
20 VIPR TILTS
Men 20kg / Women 12kg
Stand the ViPR on its end and grip the
top end with one hand. Bend your knees
slightly, then step to the side and lower the
ViPR to the floor. Switch hands and repeat
on the other side. Continue, alternating
sides the ViPR must touch the floor on
both sides. One rep equals one floor touch.
10 BURPEE BOX JUMPS
Your chest must touch the floor at the
bottom of the move with your hands off the
floor to ensure strict form is followed. Jump
up onto the box with your heels landing on
it. Every time you land on the box is one rep.
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104 | December 2016
1.5KM BIKE
Men level 14 / Women level 12
The spin and wheel freewheeling
technique is not allowed and your feet
must be secured in the pedals at all times
10 PARALLETTE SHOOTERS
Kick through the parallettes without
touching the floor to full extension each
side. Each kick-through is one rep.
20 KETTLEBELL SUMO
DEADLIFT HIGH PULLS
Men 20kg / Women 12kg
Grasp the kettlebell handle with
both hands. Pull it from floor to chin
height with full hip extension.
30 SANDBELL RAINBOW SLAMS
Men 7kg / Women 5.5kg
Hold the sandbell in both hands to one side
of your body. Raise it up over your head
and slam into the floor on the other side of
your body. Thats one rep. Alternate sides.
400M ROW
Men 140 drag factor / Women 130
Set the drag factor to the correct
level and start rowing. Your feet
must be strapped in throughout.
natural
Powerplate
Makebigchangesinlesstimewith
thistotal-bodyweight-plateworkout
HOW IT WORKS
This workout has five moves.
The first two moves are paired
in supersets. Do all reps of
move 1A, rest for 10sec, then do
all five reps of 1B, then rest for
60sec. Repeat this for four total
sets, then move on to exercise
2, which is a straight set.
Perform this move as instructed,
rest, then repeat. The final two
moves are another superset,
which follows the same pattern
as the first one. Keep your
chest up and abs, lower back
and glutes engaged throughout
to maintain good form.
1A PLATE PRESS UP
HOW
WHY
PROGRESSION
Sets 4
Reps 8-10
Rest 10sec
HOW
WHY
PROGRESSION
HOW
WHY
PROGRESSION
3A LUNGE PRESS
HOW
WHY
PROGRESSION
Sets 4
Reps 6 each side (alternating)
Rest 10sec
3B WOODCHOP
HOW
WHY
PROGRESSION
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Followthisfour-week
chest-focusedtraining
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Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Daniel Ventura
TEMPO
TRAINING
Yourfour-weekbigchestplan Hereshoweachweekoftheplanisstructured
Workout1
Chest1
114 | December 2016
Workout22
Workout
Totalbody1
Workout3
Chest2
Workout4
Totalbody2
IT TAKES BALLS
TO GO FOR LONGER
WORK
WORKOUTS
EVERYTHING IN BETWEEN
WWW.BOUNCEFOODS.COM
Workout1
CHEST1
1
BENCH PRESS
Sets 5 Reps 5
Tempo 10X0 Rest 60sec
2
INCLINE BENCH PRESS
Sets 5 Reps 5
Tempo 10X0 Rest 60sec
Lie on an incline bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start.
3A
INCLINE DUMBBELL PRESS
Sets 4 Reps 8
Tempo 2010 Rest 20sec
3B
INCLINE DUMBBELL FLYE
Sets 4 Reps 10
Tempo 2111 Rest 20sec
3C
PRESS UP
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Get into position with your
feet together and hands
underneath your shoulders.
Brace your core so your
body is straight from head
to heels. Bend your elbows
to lower your chest, then
press back up powerfully.
Workout2
TOTALBODY1
TOTAL
BODY 1
1
SQUAT
Sets 5 Reps 8
Tempo 2010 Rest 60sec
2
CHIN UP
Sets 5 Reps 8
Tempo 2010 Rest 60sec
Hold a bar with an underhand
grip. Brace your core, then pull
yourself up until your chin is
higher than the bar. Lower until
your arms are straight again.
2A
OVERHEAD PRESS
Sets 4 Reps 12
Tempo 2010 Rest 20sec
2B
BENT OVER ROW
Sets 4 Reps 12
Tempo 2010 Rest 20sec
2C
GOOD MORNING
Sets 4 Reps 12
Tempo 2111 Rest 60sec
Workout3
CHEST2
1
INCLINE BENCH PRESS
Sets 3 Reps 12
Tempo 4010 Rest 60sec
2
BENCH PRESS
Sets 4 Reps 12
Tempo 4010 Rest 60sec
Lie on a flat bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start
3A
INCLINE DUMBBELL PRESS
Sets 3 Reps 12
Tempo 3010 Rest 20sec
Lie on an incline bench holding
a dumbbell in each hand by
your shoulders. Brace your
core, then press the weights
up until your arms are straight.
Lower them back to the start.
3B
INCLINE DUMBBELL FLYE
Sets 3 Reps 15
Tempo 2010 Rest 20sec
3C
PRESS UP
Sets 3 Reps 20
Tempo 2111 Rest 60sec
Get into position with your feet
together and hands underneath
your shoulders. Brace your
core so your body is straight
from head to heels. Bend your
elbows to lower your chest,
then press back up powerfully.
December 2016 | 121
Workout4
TOTALBODY2
TOTAL
BODY 2
1
FRONT SQUAT
Sets 5 Reps 8
Tempo 2010 Rest 60sec
2
RACK PULL
Sets 5 Reps 8
Tempo 2111 Rest 60sec
Stand tall in front of a barbell
resting on safety bars at knee
height. Using a double overhand
grip, bend down and deadlift the
bar up, squeezing your shoulder
blades together at the top.
3A
STANDING DUMBBELL
BICEPS CURL
Sets 4 Reps 12
Tempo 2010 Rest 20sec
Stand with dumbbells by your
sides, palms facing forwards.
Keeping your elbows tucked in,
curl the weights up, squeezing
your biceps at the top. Lower
them back to the start.
3B
TRICEPS EXTENSION
Sets 4 Reps 12
Tempo 2111 Rest 20sec
3C
LATERAL RAISE
Sets 4 Reps 12
Tempo 2111 Rest 60sec
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COMPETES SAKE
One of the best ways
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The Nike+ Run Club
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