hugoboss.

com

MAN OF TODAY
BOSS BOTTLED INTENSE
THE NEW EAU DE PARFUM

#MANOFTODAY

p42

CONTENTS
December 2016

Celeb PT Lonan OHerlihy

overcame injury to build
this body. He tells us how

Updates
p11

Better to the bone

Another reason to get off the
beaten track when running

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

Saved by the bells

Go beyond the swing and use
kettlebells for all-round fitness

p23

Fired up
Never feel sluggish again with
our effective motivation tips

Cover photography Glen Burrows

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

Beyond the bench

If youre spending your chest
workouts flat on your back,
its time for a rethink

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

Step up to the plate

Take it off the bar for big gains

p80

Mineral wealth
Enrich your diet with food thats
high in these key nutrients

p113

Workout of the month

In four weeks your friends will
call you Chesty McChesterson

p71

Drinking buddy
The health revelation thats
put juice back on the menu

p72

Open for business

Less bread, plenty of protein
the perfect sandwich to
support your gym efforts

p76

December 2016 | 5

Photography Glen Burrows

Put down the barbell

and grab a pair of
rings for a big chest

Timetoban
thebench?
Thebenchpressisntthebestwaytobuilda
bigchest,butthatdoesntmeanyoutoneedto
ditchitentirely.Itjustprovesthatinthepursuit
ofabetterbodyandabetterlifeyouneedto
openyourmindtofindbetterapproaches

6 | December 2016

Theres half a chance by the time you read

this Ill have been banned from every gym
in the country. Why? Because inside this
new issue of Mens Fitness Ive called out
the bench press for what it is. A big lift
that builds a big ego but does relatively
little to build a more muscular chest.
Dont get me wrong: when its used in
a progressive and balanced training plan,
like our four-week better-body workout
(p113), the bench press makes a helpful
contribution. But far too many guys focus
their chest sessions on using or waiting
for a bench and barbell. As we reveal on
p85, there are better moves for sculpting
impressive pecs that also minimise your
chance of injury (or getting stuck under a bar).

Speaking of injuries, no one has

been struck down more often than our
cover star Lonan OHerlihy. But as he
explains (p42), you dont actually need big
weights to get in the shape of your life.
My point is simple. The sooner you open
your mind to new ways of doing things, the
better your chance of finding a better way
to train, eat, sleep and live. And thatll get
you fitter, healthier and happier sooner.

JoeWarner,editorialdirector
@JoeWarnerUK

Instantfittips

Issue 199

December 2016

Subscribe to MF and get

5 issues for 5 plus a FREE
Mens Fitness gym bag
Call 0844 844 0081 or
go to p26
For overseas subscriptions information
call +44 (0) 1795 592916
Already a subscriber? Renew your subscription
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Heresourtopfourquick-hitinsightsfromthepagesofthismonthsissue

MENS FITNESS Dennis Publishing Ltd,

30 Cleveland Street, London W1T 4JD
EDITORIAL
Joe Warner
Chris Miller
Sam Rider
Joel Snape
Glen Burrows
Ash Gibson (creative consultant),
Ian Ferguson (design)
Brand Director Jon Lipsey

Editorial Director
Managing Editor
Fitness Editor
Editor-At-Large
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Thanks this issue

Staff email firstname@ilmedia.co.uk

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Editorial postal address York House, 2 Avonmore Road,
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Website Editor Jon Shannon
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p24

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Managing Director Julian Lloyd-Evans

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

There, we said it.

And before you
demand a refund for
such a sacrilegious
statement, its true.
If you want to build a
bigger, stronger
chest, there are far
better lifts than the
bench press try
these upgrades and
see your pecs grow.
Find out more p85

Want to eat better

for physique or
performance
purposes? Sorry,
there isnt one
perfect diet. But take
a look at some of the
pros and cons of the
most popular diet
approaches and you
may well find a
perfect fit for you.
Find out more p56

Blighted by injury for

most of his adult life,
cover star Lonan
OHerlihy had to train
smart to build his
lean V-shaped torso
without risking time
on the sidelines. You
too can strip away
body fat and build
muscle with his kitfree workouts.
Find out more p42

8 | December 2016

MensFitnessMagazine

@MensFitnessMag

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SENIOR MANAGEMENT
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Company Founder Felix Dennis

Mens Fitness is available for syndication.

Please contact Nicole Adams on
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You can reserve a copy of Mens Fitness free at any
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Origination and retouching by Tapestry. Printed by Wyndeham Polestar. Distributed by Seymour
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MensFitness (UK)

MensFitnessUK

Updates
120min

Exercising for 60-120

minutes a week
can offset the risk
of osteoporosis as
you age, according
to research from the
University of Missouri

12

16

What matters now

Offthebeatentrack
Swaproadsfortrailsforastrongerskeleton

Photography Getty

The winter months might be closing in but

that doesnt mean you cant still enjoy the
benefits of the great outdoors, the latest
of which is stronger bones. A new study
presented at the European Congress of
Endocrinology found exercise that puts
greater strain on your body, like running,
may improve long-term bone health
more effectively than non-weight-bearing
activities like cycling or swimming. The
study measured the hormones of mountain
ultramarathon runners and found that,
at rest, their bodies direct more energy to
strengthening their bones to compensate for
the high physical load of their sport. Trail
running also makes more demands on your
muscles than road running because more
effort is required to keep your footing and
maintain stability so take to the woods and
hills for an all-round fortifying workout.

Turn over for MFs expert off-road running tips

December 2016 | 11

Updates | Training

Spiceupyour
metabolism
sparingly

Capsaicin, the spicy compound

that produces heat in red
peppers, has long been
acclaimed for its metabolismboosting, fat-burning qualities.
But research from Purdue
University in the US has found
this calorie-torching benefit is
only noticeable in those who
are nave or infrequent eaters
of spicy foods. In other words,
if youre a chicken madras man
youre probably desensitised to
the metabolism-hiking effects
of hot peppers. To give your
fat-loss efforts a real kick,
youd be better off cutting back
on the curries altogether.

Illustrations Sudden Impact Photography Getty, iStock

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

ONE LEG RDL

GLUTE BRIDGE

LUNGE

A great drill for

hamstring and glute
stabilisation and
a test of balance,
says Anderson.
Stand on one leg
and hinge forwards
at the hips to touch
the floor with one
hand, then reverse
the move to the
start. Repeat all
reps on one side,
then switch.

Ideal for glute

activation and pelvic
and hip stability to
help you drive up
hill, says Anderson.
Lie on your back
with one leg raised
and drive down with
the other to lift your
back. Pause and
squeeze your glutes
at the top, then
lower. Do all on one
leg, then switch.

The walking lunge

is perfect for
recreating the
running movement
and challenging your
knee alignment,
says Anderson.
Stride forwards,
keeping your knee in
line with your toes,
then drive up
powerfully into the
next step. Alternate
sides with each rep.

1/3

It only takes two weeks of

relative inactivity to lose a third
of your muscular strength, new
research from the University
of Copenhagen has found. If
youve been sidelined with an
injury or taken a particularly
leisurely holiday, itll take
you three times the amount
of time you were inactive to
regain the muscle youve lost,
the research showed. Best
pack some resistance bands
next time you go abroad.

Updates | Nutrition

Every extra daily portion

of fruit and veg you eat
up to eight servings
increases feelings of
happiness, according
to a University of
Warwick study

Makeeverysaladsuperwith
thesefivecancer-fightingfoods
Tosstheseantioxidant-richfoodsintoyour
saladforahostofhealth-boostingbenefits
Thefood

Why?

Thescience

Tomato

Lycopene

Tomatoes contain the

cancer-combating
phytochemical lycopene.
This compound is best
absorbed by your body
in the presence of fat, so
drizzle with olive oil.

Spinach

Folates

A diet low in folates

increases the rate of cell
mutation, increasing
the chances that one
of these mutations
starts the process that
causes cancer cells
to divide and grow.

Broccoli

Glutathione

Like all cruciferous

vegetables, broccoli
is packed with
glutathione, which is
known as the master
antioxidant for its
ability to mop up celldamaging free radicals.

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

Peppers contain more of

the powerful antioxidant
vitamin C than oranges
per 100g an amount
that contains 97% of
your recommended
daily intake.

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.

Pre-packaged and chopped fruit might seem a

convenient way to hit your five-a-day target
but new research reveals that not only is it more
expensive, youre also short-changing yourself
on nutrients. After six days stored in refrigeration
chopped mango, strawberry and watermelon
pieces had lost 5% of their vitamin C content, and
pineapples and kiwis lost 10% and 12% respectively,
while levels of the antioxidant carotenoid were
down 25% in pineapples and 15% in mangoes and
strawberries, according to research in the Journal
Of Agricultural And Food Chemicals. So if you want
to make your money go further and get more of
a vitamin hit from the fruits you eat, start buying
fresh whole fruits and do the chopping yourself.
December 2016 | 15

Updates | Health

3reasons
toliftwith
chains

3.4

Taking a 30-minute walk

ve times a week can
add an extra 3.4 years to
your life, according to a
study of 650,000 people
published in the journal
PLOS Medicine, while being
sedentary cuts 7.2 years

UPFitnessPTAkash
Vaghelaexplainswhy

Increaseyour
workload

How much you can lift

is determined by how
strong you are at the
hardest part of a rep,
and chains mean your
muscles keep working
hard as the move
gets biomechanically
easier because the
weight increases.

Addyearstoyourlife
Keepaddingcandlestoyourcakewiththeselongevitytips
Photography Getty, Shutterstock

Getmoreactive

One of the most accurate

indicators of longevity is the state
of your telomeres, which cap
the ends of your chromosomes
to prevent them fraying and
breaking down (which causes
ageing). You can increase the
length of your telomeres to look
and feel younger for longer
through exercise. People who do
100 minutes of training a week
have telomeres that look around
six years younger than those who
do just 16 minutes, according
to research published in the
Archives Of Internal Medicine.

Focusyourmind

Coronary heart disease is the

number one killer in the UK
73,000 people die from it every
year and it accounts for 16% of
male deaths before the age of
65. You can improve your heart
health through meditation, with
research from the Medical College
of Georgia nding that regularly
meditating lowers blood pressure
and reduces the risk of heart
disease as well as strokes, which
account for 40,000 deaths in
the UK each year. Other studies
show it also reduces chronic pain
and inammatory biomarkers.

Becomeabookworm

If meditating isnt for you then

use some of your downtime to
read a book. A study of more
than 3,500 people over the age
of 50 found that those who read
for 3 hours a week were 17%
less likely to die in the following
12 years than those with a dusty
bookshelf, according to the Social
Science & Medicine journal, and
those who read even more in
a week were 23% less likely to
die. Short of time? Reading for
just six minutes reduces stress
levels by up to 68%, according to
University of Sussex research.

Buildupper-body
explosiveness

Using chains teaches

you to bench press
with power because
the bar is lightest when
on your chest, but gets
increasingly heavier
as you press it up. That
means you need to
move it fast with good
form to keep it moving.

Protectyourjoints

Youre at your most

susceptible to injury at
the end ranges of big
lifts, like the bottom
of a squat or deadlift.
Using chains deloads some of the
weight at this position
to minimise the risk of
muscle or joint strains.

December 2016 | 17

PROMOTION

UNLOCK
YOUR BODYS
POTENTIAL

Heavyweight world champion boxer Anthony Joshua

If youre serious about your sport then youll know

how important good hydration is when youre striving
to achieve your best. And whatever your discipline
whether its in the water, on wheels or pounding the
pavement having Lucozade Sport Low Cal close to
hand when training can help support your hydration.
Low-calorie hydration
Lucozade Sport Low Cal, the new name for Lucozade Sport Lite, contains
just 50 calories per bottle. Its scientically formulated to deliver uid
and electrolytes to keep you better hydrated, as well as B vitamins
for normal energy release. Whats more, the newly designed bottle
has a textured grip and waist to ensure its easier for you to hold when
on the move no matter how fast youre going while new colourcoded sports caps make it easier to spot your favourite avours.

Stay in the game

During exercise it is important to stay hydrated and the harder
you train and the higher the temperature around you, the more you
must drink to avoid dehydration. The international sports nutrition
guidelines suggest you should drink enough to replace uid lost
through sweating and to avoid losing more than 2% of your body
mass. You should drink little and often during exercise, because
taking in too much uid in one go can cause gut discomfort.

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.

For more details on the Made To Move

live sessions, go to lucozadesport.com
In association with

Updates | Training

Savedbythebell
Usekettlebellsinways
youveneverdreamtof
forall-overfatlossand
musclegains

This is the planks

bigger, nastier
brother, says
MFs innovative
training expert
Andrew Tracey
(wayofthenomad.
co.uk). Get into the
position pictured,
and row the bells
up to your armpits
one at a time.

Take one kettlebell,

press it overhead
and take it for a
walk. When your
shoulder starts
burning, switch
sides and walk back.

Assume a pressup position with

a kettlebell about
20cm to the side
of your left hand.
Reach under your
body with your right
hand and drag the
weight to the other
side of your body,
then switch hands
and pull it back.

Stand over a single

bell as if youre
going to perform a
swing. Explosively
row the bell up to
chin height, then
lower your elbows
and catch it with
the sides of the
handle. Drop down
into a squat, then
drive up to power
it overhead.

Assume a pressup position with

your hands
on a set of
medium-weight
kettlebells. One
at a time, lift the
bells and move
them about 20cm
forwards, before
hopping your legs
the same distance
forward so you
end up in the
starting position.

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.

Words Sam Rider Photography Mark Harrison Model Daniel Ventura@WModels

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.

Down in the dumps? If

youve got the weight of the
world on your shoulders,
you can try to lighten to load
with these three snacks that
have been proven to help turn
your frown upside down.

1/Avocado

Avocados are high in

folate, aka vitamin
B9, which supports
regulation of the
hormone serotonin,
one of your key
mood regulators.

TRAIN YOUR
BRAIN

2/Almonds

Nuts are high in

magnesium, and
deficiency has been
linked to depression
because the
element is needed
to make serotonin.

LOSE FAT
FASTER

3/Yogurt

Dairy products are

high in calcium, and
inadequate intake
of this element is
associated with
poor moods and
depression.
December 2016 | 21

THE
PERFECT
BLEND
IMPROVE YOUR
KITCHEN SKILLS
IN NO TIME WITH
BRAUNS NEW
HANDHELD
BLENDER

PROMOTION

When it comes to building a better body,

what you do in the kitchen is just as
important as what you do in the gym.
But men today have less free time than ever
to make the great-tasting, nutritious meals
we need to give our bodies all the essential
ingredients for our tness goals whether
thats more muscle, greater strength or less
fat. But help is at hand in the shape of the new
MultiQuick 9 handheld blender, designed by
the experts at market leader Braun. Thanks to
innovative design features that can handle even
the toughest ingredients with ease, itll let you
create health-enhancing smoothies, shakes
and soups in next to no time and with very little
eort making you unstoppable in the kitchen.

Better-body meals

The MultiQuick 9s exclusive, market-leading technological innovations

include new ACTIVEBlade technology with moveable blades to give you
250% more active cutting area to produce 200% finer blending on the
toughest jobs. It means the blades, which also move up and down at speed
thanks to a 1,000w motor, can blend even the hardest food with ease. What all
this means is that the MultiQuick 9 makes it easier than ever to blend more of
the foods you need to eat more often to build a better body, especially those
tough but essential superfoods such as raw vegetables, nuts and seeds.

World-leading technology

Building on Brauns reputation as the worlds number one handheld

blender maker, the MultiQuick 9s innovations also include SPLASHControl
technology. Thanks to the interaction of three design factors in Brauns
p atented POWERBell blending shaft, it draws food inward for finer
patented
and smoother
oother blending
blending. The new MultiQuick 9 also features the new
POWERBell PLUS with an extended
ended cutting area
a
for faster and more
efficient blending. This ingenious extra milling
n blade lets you process
even large pieces of food. And not only doess tthe blender not only makes
food preparation quick and easy, but its patented
e
EasyClick Plus system
allows the quick and easy change of attachments
m
to instantly expand
your range and creativity in the kitchen. Both
t the MQ9037 and MQ9087
models come with a chopper, whisk and
d masher,
ma
while the MQ9087 also
has a food processor. What does all this mean? Its easier than ever to
make the healthy meals your body needs to look and perform at its best.

Order your Braun MultiQuick blender

now at braunhousehold.com/en-gb

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

If fears over body image are

fuelling your efforts to exercise,
you need to find a new method
of motivation. A new study from
the University of Lincoln found
men who worried about body
fat were more likely than others
to undertake spontaneous,
unplanned workouts. The
problem? This isnt sustainable
consistency is the only
thing that delivers long-term
success. Rob Edmond, trainer
on ITVs The Biggest Loser
and a former SAS soldier,
highlights the best positive
steps to take that will keep
your fitness efforts on track.
Follow Edmond on
Twitter @RobEdmond

Setyourself
adeadline

Makeagame
ofyourworkout

Keepakitbag
atwork

December 2016 | 23

Updates | Sleep

Spendmoretimebetweenthesheets

Photography Getty

Alreadyboughttheblackoutcurtains?Deploythesetipsforevenbettersleep
1 Getinthemood

2 Haveascreenbreak

3 Eatsupperearlier

4 Workoutfirstthing

An orgasm releases a cascade

of feelgood chemicals, such
as oxytocin known as the
cuddle hormone which has a
calming effect that counters the
stimulating effects of the stress
hormone cortisol, and prolactin,
a hormone linked to sexual
satisfaction and better sleep,
says Shawn Stevenson, author
of Sleep Smarter: 21 Essential
Strategies To Sleep Your Way
To A Better Body, Better Health
And Bigger Success (12.99,
Hay House). Whats more,
men produce four times more
prolactin through an intercourse
orgasm than masturbation.
Want more sex? Turn off the
box: a study of 500 Italian
couples found those without a
TV in the bedroom have twice as
much sex as couples who do.

Cutting back on screen use at

night is the best thing you can
do to improve sleep quantity
and quality immediately,
says Stevenson. Consumer
electronics such as TVs, tablets
and phones emit a sleepsucking artificial blue light that
triggers your body to produce
more daytime hormones,
such as cortisol, and produce
less melatonin, the primary
hormone behind sleep.
Subjects who read a book
on a tablet took longer to fall
asleep and had less REM (the
deep, restorative stage) sleep
that those read a paper book,
research from BWH hospital in
Boston found. Another US study
found just two hours of screen
time before bed significantly
suppressed melatonin release.

Eating a big serving of carbs

right before bed is one of
best ways to negatively affect
sleep, says Stevenson. This
will lead to a big blood sugar
spike when you are asleep
which is likely to pull you out
of deeper, restorative stages
of sleep and make it difficult to
drift back into them. Its not that
carbs are inherently bad; its just
the timing of these things that
can make all the difference.
So when is the ideal time to eat
supper? An American Journal
Of Clinical Nutrition study found
eating easily-digested carbs
four hours before bedtime
helped people fall asleep
faster. And eat more oranges:
a study in PLOS found people
with low levels of vitamin C
have more sleep problems.

If you want to sleep better at

night, try working out first thing
in the morning. One big issue
with working out in the evening
is that it raises your core body
temperature, and it can take
four to six hours for it to come
down again, says Stevenson.
Your body goes through a
process of thermoregulation to
lower your core temperature to
create the optimal environment
for sleep, and raising it too
close to bedtime can prevent
you getting the best sleep
possible. Subjects who train
at 7am sleep longer and
deeper - spending 75% more
time in the restorative stage
sleep - than those who exercise
at 1pm or 7pm, according to
research from Appalachian
State University in the US.

24 | December 2016

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Alcohol consumption close to

bedtime keeps sleep far below
normal REM sleep during the
first stage of sleep, and then
there is a REM rebound that
puts sleep above normal REM
as your body tries to sort things
out, says Stevenson. Why?
Alcohol leads to increased
concentrations of adenosine,
a neuromodulator involved
in promoting sleep. This
artificial enhancement of
adenosine throws off your sleep
homeostasis (or stability) as
your body makes a concentrated
effort to clean it all up. Sure,
you went to sleep, but theres
a big difference between
high-quality sleep and passing
out. Its why you can sleep
for hours after a few drinks
but still wake up exhausted.

To prevent waking up in the

middle of the night in agony you
need to get your head straight.
Its OK to have a bunch of
pillows for decoration, but you
shouldnt sleep on all of them,
says Stevenson. Having pillows
that are too big under your head
while lying on your back totally
misaligns the natural curve of
your spine and you can end up
with serious problems. Youll
also have poor circulation to
your brain all night because the
blood is trying to move uphill
past Mount Pillow. And if you
wake up with back pain its time
to replace your mattress. The US
Consumer Reports recommends
investing in a new one every
seven years because they
lose their support, with most
sagging 25% within two years.

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Personal Best

12

16

Timeofyourlife
Makeastatement,whateverthe
occasion,withourselectionof
stylishandclassicwatches

Photography Danny Bird

The newest arrival to Tudors Heritage
Black Bay family is already making waves,
which is no surprise since its inspired
by the watchmakers diving watch past
with the use of bronze a respectful nod
to the metal used historically to build
ships and deep sea diving equipment.
Tudor Heritage Black Bay Bronze,
2,730, tudorwatch.com

December 2016 | 29

PB | Watches

Top row, left to right:

Pulsar X PM3049X1, 130,
pulsarwatches-europe.com
Aviator Kingcobra Chrono, 418,
aviatorwatch.ch
Seiko Prospex, 379, seiko.co.uk
Bottom row, left to right:
Tissot V8, 290, tissotwatches.com
Ted Baker Elliott, 135, tedbaker.com

30 | December 2016

Top row, left to right:

Shinola Runwell Sport Chrono
48mm, 750, shinola.co.uk
Tag Heuer Aquaracer Match Timer Premier
League, 1,950, tagheuer.co.uk
Bottom row, left to right:
Longines Conquest, 1,980, longines.com
Citizen Eco-Drive Skyhawk A-T,
479, citizenwatch.com
Maurice Lacroix Aikon Chronograph, 890,
mauricelacroix.com

December 2016 | 31

PB | Watches

Even among Breitlings watch

collections, uniformly dedicated to
high performance, the Chronomat
44 stands out. As its been the go-to
watchmaker for pilots since the
pioneering early days of powered
flight, were used to Breitling
watches that achieve the loftiest
ambitions but this stunning
piece is also water-resistant to
a depth of 500m, a feat worthy
of a dedicated divers watch.
Breitling Chronomat 44,
7,190, breitling.com

32 | December 2016

PB | Pro Athlete Q&A

Kingoftheslopes

LegendarysnowboarderTravisRiceontrainingin
summer,visualisingsuccessandembracingfear

Rice announced himself on the snowboarding scene at 18, when he performed

a backside rodeo over a huge 35m gap jump at the Superpark contest in
California. Now 34, hes the star of more than 20 snowboard movies, a
US Open winner, an X-Games gold medallist and considered one of the
most influential boarders of all time. MF finds out what makes him tick
What does it take to become a great boarder?
One of the greatest attributes is strength of mind thats definitely played
a huge part in my career as a boarder. Always trying to be kind to yourself
is important too, because if you push any vehicle too hard then it will
eventually start to break down. You have to honour the required recovery.
How hard do you have to train in the off-season?
I spend a couple of months training before winter. Ideally I would
spend a lot of time in the gym but I dont always get the time. When
I do get in the gym, I do very little heavy lifting instead I focus on
balance and general mobility work. Building strength through mobility
is key for a snowboarder. I do a lot of workouts to improve muscle
movements and get stronger connective tissues, especially in my legs
because the impact of snowboarding on your muscles is major.
When the season comes around, how much training do you do then?
Come winter, especially when I am riding full-time, its much more
about managing recovery and health. Its in the summer season
that I work out and get my muscles fit and ready before the big
impact of the winter season. In winter I spend more time rolling
out, stretching and spinning out the muscles on the bike because
it makes my body more able to cope with the impact. Many people
underestimate your fitness and health when youre a snowboarder.
How important is confidence in getting to the top?
Confidence and visualisation are two really key elements in what I do. If I
try to ride something Im not confident about, then things often dont work
out as I had hoped. There were moments in The Fourth Phase [Rices new
movie with Red Bull] where not all of the team were confident, but I was and
thats so important. I wouldnt be able to snowboard such huge mountains
if I wasnt confident in my ability. Visualisation is one of the most important
factors: being able to play it through in your mind and tell yourself that there
is no possible result other than success. I hope that comes across in the film.
How do you conquer fear?
I let go of the idea of trying to conquer fear a long time ago. Fear is there for
a reason and I find it a gift and one of our greatest attributes. I think you must
make fear an ally, listen to it and honour it, but never let it overwhelm you.
Fear does a great job of keeping you alive. I wouldnt be here today if I was
a truly fearless individual. I have developed a great relationship with fear,
one of love and respect. There have been times where fear is around me,
but the confidence and love of what Im doing overrides that feeling of fear.
What do you want your legacy to be?
I want people to think I always thought not just outside
the box, but outside the whole concept of a cube. That,
and losing yourself in something that you love.
The Fourth Phase is out now on Blu-ray and as a digital download.
For more about Red Bull athletes go to redbull.tv
December 2016 | 35

PB | Gear

STUFF
MF spickofthebestnewclothes,kitandproductsforactivemen

Barbour Ursula Waxed Jacket

Inspired by motorbikes and the military, but
suitable for any conditions or occasion.
279, selfridges.com

Oakley Trillbe
A new look with innovative performance
features to fight against the winter sun.
105, oakley.co.uk

Bulldog Original Moisturiser

Keeps your skin hydrated with aloe vera,
camellia oil and green tea extracts.
6, bulldogskincare.com

Zoggs Penrith
These streamlined, quick-drying trunks
will last 750 hours in the water.
14.50, zoggs.com

Adidas Ultra Boost

Get midfoot support, heel stability and
midsole energy return from every stride.
129.95, adidas.co.uk

Nike Utility Running Tights

Flat seams map your muscles for enhanced
comfort, while Dri-FIT fabric wicks sweat.
95, nike.com

Jo Malone Orange Bitters Cologne

An appealing blend of mandarin and bitter
oranges to invoke your Christmas spirit.
90, jomalone.co.uk

Patagonia SnowDrifter
A versatile 30l pack that holds enough
for a day and night of outdoor action.
120, eu.patagonia.com

Kent Brushes KDSR2

The elegant chrome spiral razor uses oldschool blades for a super-smooth finish.
46, kentbrushes.com

36 | December 2016

PB | Fragrances

Style,bottled

Get a fragrance that combines classic masculine values

with contemporary charm to stand out from the crowd

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

Photography Danny Bird

JOOP! BLACK KING

This new limitededition version
of the classic
Homme fragrance
is a sensual
scent. Spray it
on and expect
heads to turn.
52 for 125ml

December 2016 | 39

Personal Best | Grooming

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

LOral Tattooed Skin Reviver

Inked? This new edition to the
Men Expert Hydra Energetic series
uses creatine to moisturise tattoos
and keep them looking sharp.
7.99 for 200ml, superdrug.com

Disorder Matte Clay

Complete your bad-boy image with
this firm-hold product from Lock,
Stock & Barrel thats designed to
give you an unruly look.
10.95 for 60g, mankind.co.uk

40 | December 2016

Styleitlikeapro

Taketheadviceofourpanelofleadingmalegrooming
expertstolookyounger,smarterandsexier

Carmelo Guastella,
artistic barber and male
grooming expert

Chris Beastall, editor of

Ape To Gentleman male
grooming and lifestyle site

Jason Shankey, founder

of the Jason Shankey
male grooming salons

Whats missing from most

mens grooming routine?
I dont think theres any excuse
for having a bad haircut. Most
guys always go for a short
haircut but they need to be
bolder. Grow it a bit longer on
top and maybe get an undercut.
You dont need to be vain but
you should spend at least two or
three minutes styling your hair.

Whats missing from most

mens grooming routine?
A pre-shave oil. So many men
suffer with shaving irritation and
this extra step in your shave will
go a long way to reducing that.

Whats missing from most

mens grooming routine?
I think what most guys could
improve is actually having
a routine - a set thing they
do every day. Guys often
faff around, use one product
one day and another the
next. Your routine shouldnt
be time-consuming, just
five or ten minutes.

Whats your top tip for

younger-looking skin?
Lots of guys have beards but
they can be a bit scruffy. Ask a
barber how to style it properly.
Take off the cheeks and the
lower neck. You dont want it to
look perfect but you do want to
look like youve made an effort.

Ifyoudont
exfoliatebefore
usingamoisturiser,
yourewasting
yourmoney
CarmeloGuastella

Whats your top datenight grooming tip?

Exfoliating your skin will make
it look healthier because it gets
rid of the dead cells. If you dont,
your skin will look dull. Always
exfoliate before you use a
moisturiser, otherwise youre
wasting your money because
youre putting it on dead skin
cells so it wont be as effective.
What product could you
currently not live without?
Id never be without a good
exfoliator. I wouldnt use one
with plastic beads I use one
with fine natural beads so its
not too harsh on your skin.
That means you can use it
every day, although you still
need to apply it gently.
carmeloguastella.com

Whats your top tip for

younger-looking skin?
Lead a healthy lifestyle. Antiageing creams will help but its
about the whole picture too,
so make sure youre on top of
your sleep, diet and exercise.
Whats your top datenight grooming tip?
Dating is often about confidence,
so if you have anything
that affects this, deal with it
beforehand a blemish can be
concealed, nervous sweating
can be controlled and a receding
hairline disguised. My favourite
is to choose a fragrance that
suits your style, one that gets a
lot of positive comments. It will
get your confidence high but
be careful not to over-spray.
What product could you
currently not live without?
The Malin+Goetz SPF 30 High
Protection moisturiser. Its the
Swiss Army knife of skincare it
keeps skin hydrated, has antiageing ingredients and protects
the skin from sun damage,
which is one of the main
offenders for skin problems.
Even on a cloudy day the sun can
take its toll, so swap your regular
moisturiser for am SPF one.
And dont worry, youll still tan.
apetogentleman.com

Whats your top tip for

younger-looking skin?
You can use topical treatments
such as an exfoliator, which is a
bit like sand-blasting your face.
You can also use acid-based
treatments, such as alphahydroxy acid, which will take
away the top layer - the most
dead layer - and reveal youthfullooking skin underneath. They
are low-concentrate products
so its not as scary as it sounds!
Whats your top datenight grooming tip?
Use an astringent eye drop to
make your eyes look brighter.
Go for a blue one that contains
witch hazel blue is an opposing
colour to yellow on the colour
circle, and this will contract
the blood vessels in your eyes
to make them look whiter.
What product could you
currently not live without?
A good-quality shave cream
the best option to reduce
irritation. It needs to be thick
and creamy to lubricate the
shave and moisturise your skin.
jasonshankey.com
December 2016 | 41

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

Features | The Posh PT

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.

What first inspired

your love of all
things health and
fitness? Growing up
I was a very keen
sportsman - if there
was a sport offered
at school, I would
play it! My problem
was constant injury,
which meant most
of the time I had
to hold back and I
wasnt able to fully
commit myself.
But with regular
rehabilitation I saw a
dramatic difference
in my ability to
keep playing. This
was followed by
an interest in rehab
and how my body
was reacting and
improving gradually.
At 20 I started
gym training on
top of a rigorous
rowing schedule
at university
and saw muscle
developments I
hadnt before. I
started out very
lean 68kg at 6ft
3in [1.90m] and by
the end of the first
year Id pushed my
weight to 77kg with
a correct diet and
consistent training.
How do you stay
in good shape
all year round?
Injury prevention
is something I am
always conscious of
when training. I will
never push myself
at an uncomfortable
weight, and I spend
most of the year
using a 12-to-18
rep range on most
exercises. Because
I follow a good diet
I can normally be
shoot ready within

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

of the day! With so

many processed
items and food
packed with sugar
in supermarkets,
it makes life very
difficult for those
who dont have
knowledge on
what makes good
nutrition. For me diet
is by far the most
important factor, and
the biggest obstacle
to overcome, when
wanting to build
a better body.
Youve struggled
with injury - how do
you manage your
issues? I rely mostly
on trial and error I
try new workouts
and if I believe they
could cause an
issue, I make sure
I change them.
This is something
Because Ive always
struggled with injury
my knowledge of
injury prevention is
extensive now and
I know what to limit
and when to push!
I regularly have
physiotherapy and
massage therapy,
which is also a great
addition for staying
injury-free and
feeling great. Selfdiagnosis can be a
problem for many,
so having someone
qualified looking
after you is always
recommended you
never know what
underlying issue
could be causing
you pain or what you
may have missed.
Turn over for
OHerlihys fatburning no-kit
workout

IvebuiltabodyIlike,and
Ihavent beenswayedby
socialmediaintotrying
tobuildaphysiquethat
Idont wanttohave
@ThePoshPT

Features | The Posh PT

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

If you want to burn body fat you need to

push your body harder than its used to,
because this is the only way to shock it
into using its fat cells for fuel. And thats
exactly what this six-move circuit does.
Beginning with a set of squats, the moves
then alternate between chest-building
press-up variations and a heart-raising
full-body explosive moves to build muscle
and attack fat stores. The result? A bigger
and broader chest and a smaller waist
to forge that classic V-shaped torso.

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.

This six-move circuit couldnt

be simpler. After a quick warmup, do the moves in order,
completing 12 reps of each
exercise and moving straight
on to the next with no rest.
Once you have completed 12
reps of the final move, rest for
60 seconds, then repeat. Do
five circuits in total. Once this
feels comfortable increase the
number of reps per exercise
to 15. And say hello to your
new bigger, wider chest and
wave goodbye to your belly.
Turn to the next page
for OHerlihys simple
six-move six-pack workout

December 2016 | 47

Features | The Posh PT

Sculptasolid
six-pack

To build the best set of abs possible, you

need to target them directly with exercises
that predominantly work the key muscles
that make up your core. But more than that,
you need to ensure you take your time with
each rep to expose these muscles to the
maximum amount of tension, so you give
them more of a challenge and damage more
muscles fibres which will grow back bigger
and stronger. Try this six-move abs-specific
circuit, following it to the letter, to turn your
beer belly into an impressive six-pack.

To give your abs the stimulus

they need to grow into a solid
six-pack, try this circuit. It
contains a combination of
classic abs moves, as well as
some dynamic core exercises
and static holds to subject your
abdominals to a huge amount
of tension and stress which
will result in new muscle tissue
being laid down. Start with 12
reps of the first three moves,
then move straight on to 30
seconds of mountain climbers,
and the same length of time
on the plank, then finish with
60 seconds of side planks (30
seconds each side). Dont rest
between exercises and when
you complete the side plank,
rest for 90 seconds. Do four
circuits in total. Once it becomes
comfortable, either increase
the number of circuits to five,
or increase the reps for the first
three moves to 15 or 20, and
the duration of the final three
moves to 45 or 60 seconds.

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.

3 LOWER-BODY RUSSIAN TWIST

Lie flat on your back with your legs
together. Raise them towards the
ceiling, then slowly lower your
feet to one side. Raise them again,
then move them across and down
to the other side. Thats one rep.

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

Features | Cycling Science

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

A survey of factory workers compared

the fitness of cyclists with non-cyclists.
They measured their maximum oxygen
uptake, or VO2 max (millilitres of oxygen per
kilogram of bodyweight per minute). The
scores indicated that cyclists are fitter than
non-cyclists, and suggest that the older
you get, the better riding a bike is for you.

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

CYCLING BEATS STRESS

Just 9% of people who commute to work
by bike say that their journey makes
them stressed, compared with 40% of
survey subjects who commuted by car.

28.5

26

AGE 55-60

December 2016 | 53

Features | Cycling Science

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

Professional cyclists have teams dedicated to identifying

every potential time-saving tweak the riders can make to help
them go faster. You may not have that support structure, but
below are some of the adjustments you can make and the
average improvement they could make to a 40km ride time.

=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

POSITIONED FOR MAXIMUM SPEED

A riders position on the bike accounts for about 65-80%
of their total aerodynamic drag. Even without an aero
helmet, any rider can improve aerodynamics by flattening
their arms, torso and head and tucking in their elbows.
This may mean they deliver less power to the pedals,
but this is usually offset by the reduction in aerodynamic
drag. When riding a bike with drop handlebars the least
effective position is with hands on top of the bars, but
moving forwards to rest on the brake hoods makes the
body crouch a little, reducing frontal area and air resistance.
The best shape is achieved with hands right down on the
drops. Aero bars allow the rider to cycle with their arms
out straight and achieved worldwide popularity after the
US rider Greg Lemond used them in the final stage of the
1989 Tour de France. Under the rules set by cycle sports
governing body Union Cycliste Internationale (UCI) aero
bars are permitted in some, but not all, cycling events.
December 2016 | 55

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

THE GOOD Its never been easier to do:

almond, rice and coconut milk are all viable
alternatives, and now widely available. Its
also worth noting if you love cheese and
youre not in it to make the cows happy
that harder cheeses like parmesan and
aged gouda, naturally eliminate a lot of
lactose during the manufacturing process.
THE BAD Soy, often touted as the proteinrich vegan alternative to dairy, is contentious
because it contains phytoestrogens that
can interfere with hormone production.
Though its fine in small quantities, regularly
exceeding three servings a day may not
be a good idea, says Ryan Andrews of
Precision Nutrition. Also, avoiding yogurt,
cheese and cornershop-fave kefir can
deprive you of bacteria that improves gut
health youll need to get it elsewhere,
which means upping your intake of
fermented foods. Hope you like sauerkraut.
THE EXPERT VERDICT Im not a fan of
cutting anything out of your diet unless there
is a reason for it but that said, dairy doesnt
need to play a vital role, says nutritionist
Yolanda Hinchcliffe. The argument that
we need it for calcium is very outdated. I
think its best to eat some good-quality
dairy and replace some with alternatives
although please, not processed soy.

December 2016 | 57

Features | Diets On Trial

LOW-CARB

THE THEORY Your metabolic system

is adaptive. If your diets mainly starchy
carbs, then it gets used to using those as
your main energy source. And although
your body is capable of generating glucose
from other sources, it doesnt have to, so
it stops. Ditch the carbs for long enough
and, if youre eating plenty of protein and
fat, your body will start converting them for
energy instead, making you a more efficient
fat-burning machine. Youll also cut down
on insulin spikes and (hopefully) cravings.
58 | December 2016

THE EVIDENCE Its pretty solid. In a

meta-analysis of 17 different clinical trials,
low-carb diets beat low-fat diets for both
weight reduction and a lowered risk of
cardiovascular disease. Theres even some
evidence that low-carb diets can halt - or
reverse - the onset of type 2 diabetes.
THE GOOD Apart from all of the above,
some research indicates that molecules
known as ketone bodies, which are
generated by very low-carb diets, can
slow some of the effects of ageing. Its

also fairly adaptable: many nutritionists

suggest timing carb consumption
around workout days (and specifically
before or after workouts), helping
out when fast energys needed.
THE BAD In the early going, at least, lowcarb is tricky to stick to, as your body
initially refuses to adapt and demands
sources of fast energy. Theres also
expense to factor in in most of the
developed world, grain production is
heavily government-subsidised, which is

IFYOUCANBEPRODUCTIVE
ONONECUPOFGREENTEAIN
THEMORNING,THATSONE
LESSMEALTOWORRYABOUT

5:2DIET

partly why foods full of starchy carbs are

cheaper than protein and fat-rich foods.
THE EXPERT VERDICT Carbs get a lot
of bad press but they play a vital role
in our bodies well-being and growth,
says Hinchcliffe. What is important is
to be honest with yourself about your
requirements and adjust your intake
accordingly. Are you an endurance
athlete? Are you a gym-goer or a
sedentary middle-aged man? Your
body, your diet, your responsibility.

THE THEORY The most popular form of fasting diet.

On two days a week you eat 600 calories; on the other
five you have your normal food intake. The principle
is that its easier to burn fat because your body is in a
post-absorptive state where your insulin levels are
low. Theres also some evidence that, by mimicking
a starvation state, fasting can provide the same
protective effects against dementia and cancer as
extreme calorie restriction, without the unpleasantness.
THE EVIDENCE File under promising, but needs
more research. Studies on mice show that if the
little furballs fast and then binge, they lose weight
even if theyre still consuming their regular nonfasting calorie intake overall. Theres also some
evidence - in particular, a 2007 study - suggesting
that fasting can help to regulate food cravings.
The mouse-findings still havent been replicated
in humans on a large scale, but quite a few fasting
researchers practise some variety of the discipline
themselves, which probably tells you something.
THE GOOD Well, it saves hassle. If you can be productive
on a cup of green tea in the morning, thats one less
meal to worry about. Fans of the diet point to how easy it
is to maintain: cravings are rarely a problem, and theres
no demonisation of specific food groups involved.
THE BAD It still shouldnt be used as a licence to eat
junk food on non-fast days. Some scientists claim that
other forms of fasting like the 16:8, in which eating is
restricted to an eight-hour feeding window every day
are preferable because they provide your system with
more of a routine and confer more health benefits.
THE EXPERT VERDICT Most people are able to cope
with this diet because they dont feel deprived I can
eat that chocolate biscuit tomorrow instead so its
highly sustainable compared with most diets, says
nutritionist Shona Wilkinson. Its a bit like pressing a
reset button it can help you to relearn portion control
and understand what your body really needs in a day.
The drawback is that, unlike some diets, it doesnt
really teach you anything about healthy eating.
December 2016 | 59

Features | Diets On Trial

PALEO

THE THEORY A way of eating based on only eating foods

that would have been available to our caveman-era
ancestors, based on the idea that our modern diet full
of trans fats, refined carbs and easy-access sugar is
to blame for everything from cancer and Alzheimers to
depression and infertility. Fruits, vegetables, meat, nuts
and seeds are all on the menu, while dairy, sugar and
starch are off. The most argued-over omission? Grains
and legumes, which many Paleo advocates say contain
anti-nutrients that can block the absorption of minerals
and vitamins, as well as causing digestive issues.
THE EVIDENCE Reasonable. Several studies comparing
Paleo with a typical American diet have linked it
to increased insulin sensitivity and improved lipid
(body fat) profiles and a 2016 paper linked the diet
to reduced inflammation, something often thought
to be associated with cancer. Then again, almost
anythings better than a typical American diet.
THE GOOD Getting more protein, veg and healthy fats
is no bad thing, and cutting out sugars unlikely to do
any damage. Tackle Paleo properly by eating grass-fed,
free-range meat, and youll benefit from its improved
hormone profile and omega 3:6 ratio. Oh, and it wouldnt
hurt to eat some vitamin-packed offal occasionally.
THE BAD Paleo fans are largely backing away from
the our slow-evolving bodies havent adapted
to agriculture argument that helped launch the
movement, because it probably isnt true: theres decent
evidence that different populations have evolved to eat
the foodstuffs cultivated over the past few thousand
years. Similarly, the Paleo-approved foods available in
your local Sainsburys dont bear much relation to what a
caveman ate everything from asparagus to yams has
been selectively bred for size and taste, sometimes at
the expense of nutrition. And not all Paleo dieters make
a distinction between processed and unprocessed meat
not ideal, since the WHO has linked processed stuff like
bacon and sausages with a slightly increased cancer risk.
THE EXPERT VERDICT What I like about the Paleo
diet is that, at its core, it advocates cooking from scratch
and shuns overprocessed foods, says Hinchcliffe.
It also promotes local and seasonal foods and
sustainably raised proteins. I think its a good basis
for a diet but watch out, because it can become
too restrictive. And eating to a guideline rather than
listening to your bodys needs isnt the best way.
60 | December 2016

REPLACESUGARWITHMORE
NUTRIENT-DENSEFOODSAND
YOUREALMOSTCERTAINTO
SEEAFAVOURABLEIMPACT

SUGAR-FREE

THE THEORY For most people, sugar-free means

the refined kind found in bread, pasta and cereal, as
well as little paper packets in Costa. True devotees try
to ditch even fructose the sugar found in fruit but
were not considering that right now. With the WHO
and NHS slashing recommendations every couple of
years, the white stuffs never been more demonised,
and for (reasonably) good reasons: the dopamine rush
when you eat it makes it addictive, and insulin spikes
mean it encourages your body to store calories as fat.
THE EVIDENCE Theres a sugar mountain of evidence
that too much is bad. Most recently, a rat study published
in Frontiers In Molecular Neuroscience suggests that it
could be as damaging to the brain as extreme stress
or abuse. Another 2015 study (this one on mice) links
combined sugar-and-fat intake to cognitive decline,
suggesting that it might affect the bodys production
of serotonin, a so-called happy hormone. Theres
hardly been a worse time to be a sugar magnate.
THE GOOD Cutting back on sugars likely to have
very positive effects for most people. Its nutritionally
empty, so by replacing it in your diet with more
nutrient-dense foods, youre almost certain to see
a favourable impact on health. Get past the early
cravings and youll probably notice better appetite
management. Beware of sweeteners , though:
theres some evidence that they can spike insulin
and mess with your bodys fullness sensors.
THE BAD Ditching it entirely could have unforeseen side
effects. A 2015 study from Georgia State University,
for instance, found links between eating sweet foods
and episodic memory-formation, suggesting that
it could help you control your eating behaviour.
THE EXPERT VERDICT Sugar can be useful as an
energy tool, but it would do most people good to cut
down, says nutritionist Gareth Nicholas. It has no
nutritional value at all its simply empty calories that
cause inflammation. For sweetness, choose foods
that nature made sweet and save sugar for treats.
December 2016 | 61

Features | Diets On Trial

THEMEDITERRANEANDIET
ISNTDIFFICULTTOFOLLOW,AND
ITALLOWSFORSOCIALEATING
WITHMINIMALHARDSHIP

MEDITERRANEAN

THE THEORY The catch-all name for the traditional

diet eaten by the populations of Italy, Greece and
southern France and Spain. Obviously, the cuisine varies
by region, but it usually includes vegetables, fruits,
nuts, beans, cereal grains, olive oil and fish, along with
moderate amounts of red wine and limited sugar.
THE EVIDENCE Solid. This ones been around for
a while. A 2011 review of studies found that the
Mediterranean diet is probably more effective than
a low-fat diet in lowering LDL (bad) cholesterol
and blood pressure, while a 2015 study found that
adherence to the diet lowers your overall stroke
risk. If your main concern is fat loss, though, you
might want to look elsewhere: a 2016 review found
that its no more successful than other diets.
THE GOOD Its not a difficult diet to follow, and the
food recommendations still allow for social eating
with minimal hardship. It also shares a few similarities
with the currently popular Sirt diet, which suggests
that the protective effects of red wine and olive
oil (among other things) are actually related to a
little-researched class of proteins called sirtuins,
discovered only in 2005. Put it this way: youre
unlikely to do yourself any harm following this
one, even though the mechanisms arent clear.
THE BAD Though theres a decent amount of evidence
to support the diet, some studies are confounded
by lifestyle factors. Theres an argument that the
benefits arise from actually living in Mediterranean
countries, which comes with more social support
and less stress than the typical British office-worker
grind. You might also need to be picky about your
olive oil and greens: the traditional kind are grown
in the mountains and tend to be very antioxidantheavy, which might complicate matters.
THE EXPERT VERDICT The great thing about following
this diet is that you can eat vast amounts of food without
putting on weight as long as you think fish and veg, not
platefuls of pasta, says Wilkinson. Most importantly,
they are all to be enjoyed. Celebrating food is one of the
most important lessons from the Mediterranean diet.

62 | December 2016

VEGAN

THE THEORY Shunning animal-derived foods altogether

means saying goodbye to not just meat, fish, eggs and
dairy, but also products including marshmallows (which
contain gelatin), Worcestershire sauce (anchovies) and
some kinds of apple juice (uh, fish bladders). While some
treat veganism as a philosophy for living, others call their
diet plant-based, which gets the point across while
also technically having the flexibility to include meat.
THE EVIDENCE The most compelling reason to
go vegan or plant-based is protection against the
Big C. In a 2016 meta-review of 96 studies, vegan
and vegetarian diets were linked to significantly
lowered rates of cancer and heart disease. Theres
some evidence that a vegan diet can lead to weight
or fat loss, but it tends to be difficult to control
for other lifestyle aspects in these studies.
THE GOOD Done properly by eating a wide array
of plant-based foods including legumes, nuts and
seeds - vegan diets are among the most nutrientdense around, and especially high in dietary fibre,
magnesium, potassium, vitamins C and E, folate,
carotenoids and most other phytochemicals.
Proteins a concern, but its entirely possible to get
enough if you eat properly. Finally, you might help
the planet: vegan food tends to come with a much
lower carbon footprint than the typical hamburger,
though the effects often overstated in the media.
THE BAD If youre not careful, its easy to eat
too much overprocessed food containing high
amounts of soy. Plus it can be tricky to get enough
calcium, omega 3 fats and vitamins B12 and D.
THE EXPERT VERDICT Just being a self-described
vegetarian or vegan does not mean that you will
automatically eat a better diet, says Andrews.
When following a plant-based diet, focus on whole
foods including not just vegetables and fruits but
also legumes, wholegrains, nuts and seeds. Avoid
processed meat substitutes, refined carbohydrates
and other highly processed products. Dont
consume junk just because its labelled vegan.

December 2016 | 63

OBJECTS
OF
DESIRE
AreyoustrugglingtofillyourChristmaswishlist?Getthe
fitness,fashionandfoodgiftsyoudidntevenknowyou
wantedwithourpickofthelatestandbestgearandgadgets
Photography Danny Bird

Tech

To get fitter and healthier you need

to know youre moving in the right
direction. The right gadgets can
keep you on the road to success

64 | December 2016

Fitness

Whether youre a gym rat or a road

runner, upgrading your training
tools can make getting your session
started a pleasure, not a chore

Food

Want to eat better but spend less

time cooking? Consider these new
and innovative kitchen additions to
make life easier and tastier

Fashion

Look and feel the part whether at

work or away for the weekend with
our round-up of the style essentials
to complete your wardrobe

Tech

The new TomTom Touch is the

first fitness watch that not only
monitors your steps, sleep and
heart rate, it also monitors your
body composition. What does
this mean? You can measure
and track increases in your
muscle mass and decreases
in your body fat percentages
to know for certain that
youre moving the right way
towards your best ever body.
129.99, tomtom.com

December 2016 | 65

Features | Gear Guide

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

Getting results requires discipline,

but you know that already. Remind
the rest of the gym with this tapered
cotton tee. 55, rondorff.com

66 | December 2016

RHAT20iearphones

Science says music makes exercise

easier, and these earphones will
play your training tunes loud and
clear. 189, rha-audio.com

UnderArmourStormHustleII GarminForerunner35

Whether youre commuting or

camping, this is an versatile and
element-ready bag thats got your
back. 45, underarmour.co.uk

Track your distance, pace, heart rate

and route on any outdoor cardio
effort all at the touch of a button.
169.99, garmin.com

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

The bottle doubles as the blending

jug to blitz a protein shake instantly.
The result? No mess and less
washing up. 29.99, smeguk.com

KenwoodElectricSpiralizer

Turn courgettes and cucumbers into

a low-carb, high-vitamin alternative
to spaghetti without an ounce of
effort. 49.99, kenwood.com/uk

BraunMultiQuick9

A handheld blender that makes light

work of even tough foods to help
you get more creative in the kitchen.
149, braunhousehold.co.uk

December 2016 | 67

Features | Gear Guide

Fashion

We all need some R&R now and again,

and theres no better weekend escape
bag than the old-school military-inspired
Barbour Advance Holdall. Spacious
enough for a two-night stay, the waxed
cotton will stand up to any trip so you can
put your feet up. 179, selfridges.com

SuperdryRedfordJacket

Fashion and function collide in a coat

with a faux-fleece collar, corduroy
trim and more pockets than a pool
table. 114.99, superdry.com

68 | December 2016

Kiehls EyeAlert

Tired eyes dont lie and big bags

always give the game away. Luckily
this gel combats puffiness and dark
circles. 22.50, kiehls.co.uk

M&SAutographDressingGown WinOrLoseSocks

Better half wishes you were David

Gandy in the bedroom? Get his
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39.50, marksandspencer.com

Show your true colours at

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8 per pair, win-or-lose.com

5 EARLHAM STREET

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Fuel

12

16

Get fit in the kitchen

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

When you want to lose weight a sensible first step is to

cut down the amount of calories you consume in liquid
form, especially high-sugar fizzy drinks and processed
fruit juices. However, if you love a glass of fresh OJ
with breakfast, then your health might thank you for
sticking with your morning ritual. Research published
in the Journal Of Agricultural And Food Chemistry
found that while orange juice is high in sugar, certain
nutrients, including carotenoids and flavonoids that
can potentially lower the risk of certain cancers and
heart disease, are more easily absorbed from the
drink than when eating the fruit. Well drink to that.
December 2016 | 71

Fuel | Muscle Meal

Porkloinopensandwich

Uptheproteinproportionforasatisfying,muscle-buildinglunch
WHY

WHAT

Bread is great. The smell of it being

baked. The taste, the texture,
the versatility. But great though
bread may be, it does have a nasty
tendency to fill you up. Removing
one slice from the sandwich
equation can improve your breadto-meat ratio, bringing all the
ingredients back into balance. Try
this one on for size its a great
recipe to scale up and make for
a whole army of people: buy a
1kg to 1.4kg pork loin and roast
it, get a couple loaves of great
bread, and lay all the ingredients
out in serve-yourself fashion.

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

Unlike other red

meat, pork is high
in thiamine (also
known as vitamin
B1), an essential
nutrient involved in
scores of biological
functions.

1 Make the pork brine. Take 480ml water,

1tbsp salt, 1tsp granulated sugar, 1 sprig
coriander, 1 clove and 1 star anise and
combine them all in a small saucepan.
Bring to the boil over a high heat, then
allow to cool to room temperature.
2 In a ziplock bag or covered container,
combine the pork and brine and let
it sit in the refrigerator for at least
two but ideally four hours.
3 Preheat the oven to 190C/gas mark 5.
4 Give the pork a quick rinse and dry it
with kitchen paper. Place it in a small
metal or glass dish and roast it until the
internal temperature of the meat reaches
57C, around ten minutes (20 minutes
per 450g is a good guideline for pork,
in case youre cooking a bigger piece
of meat). Remove the meat from the
oven and let it rest for ten minutes.
5 Slice the pork as thinly as possible. Butter
the bread and top it with a thick layer of
pork, then top that with salad and pickles.

3 /Zinc

Pork is also packed

with the essential
element zinc, which
plays a pivotal
role in at least
100 enzymes, as
well as improving
hormone function.

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.

Taken from Cooking, Blokes & Artichokes by Brendan Collins

(20, Kyle Books) Photography Jean Cazals, iStock

Fuel | Nutrition Tips

Fuelling
thefire

Words Joel Snape Photography iStock

Getyourmetabolismfiring
onallcylindersandyoull
burnfatalldaylong

Everyone knows your metabolism

automatically slows down as you age,
right? Well, no. True, metabolism is
linked to lean mass and since falling
androgen levels mean maintaining
muscle gets tougher the older you are,
inactive people will certainly see a dropoff as they swap playing five-a-side for
watching Football Focus. Keep enough
muscle on board, though, and theres
no reason youll see a downturn.
But however old you are, what can you
do to improve matters? First, you need to
understand what your metabolism does.
Basically, its the process via which nutrients
in food are broken down to fuel your
bodys functions but to complicate things
slightly, the speed of your metabolism
depends on complex chemical messages
sent to your brain by your body, telling it
how much it needs to keep going. What
that means is that if any of these chemical
processes get derailed, so does your
metabolism, says Luke Leaman, nutrition
specialist and co-founder of Muscle Nerds
(musclenerds.tv). So even if youre crushing
it in the gym, your fat might stubbornly stick
around. Heres what you need to know.

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.

Q GO BACK A SECOND. ARE

YOU SAYING JUST GETTING
MORE OXYGEN CAN HELP?
A YES, AND ITS ONE
OF THE SIMPLEST
THINGS YOU CAN DO
In an oxygen deficit youre
effectively anaemic, even if
its not coming from an iron
deficiency, says Leaman.
Most of your bodys processes
are oxidative, so just learning
to breathe better can help
them to run more efficiently.
Try yogic breathing: spend
some time learning to breathe
through your stomach instead
of through your chest or doing
4-7-8 breathing, where you
breathe in for four seconds,
hold for seven, and breathe out
for eight. Youre calming your
breathing down, getting rid of
a lot of carbon dioxide, nobody
knows youre doing it, and itll
literally melt fat. And its free!

Q WHAT ELSE CAN I

DO THATS EASY?
A DRINK MORE WATER
Everyone knows this, but
chances are youre not getting
enough, says Leaman. You
should drink at least two litres
a day, more if you exercise.
Q WATER, BREATHING AND
LEAFY GREENS. ANYTHING
I SHOULDNT BE DOING?
A ORDERING MIRACLE
SUPPLEMENTS OFF
THE INTERNET
The weight-loss drug DNP sure
works, but the side effect is that
it can kill you, says Leaman.
Its used as a pesticide, and it
can literally melt you from the
inside. Always remember, if
something sounds too good to
be true, it probably is. Stick with
the advice here and as well as
burning fat, youll save money
and maybe even your life.

A diet high in B vitamins

found in leafy green veg
will help you achieve
a healthy metabolism

December 2016 | 75

Igniteyour
sexdrive

Maca, also known as Peruvian

ginseng, can be consumed
in other ways it can even
be fermented to create a
beer called chicha de maca

Photography iStock

Fireupyourlibidotolookand
feelbetterwiththesemoodboostingsupplements

A lower sex drive is an

increasing problem for British
men - 25% of people claim
their libido is below average,
according to a survey by
Opinium Research. Low libido
can be caused by myriad
reasons, including stress, a
lack of sleep and a poor diet.
So once youve made moves to
readdress any life imbalances,
try these supplements
recommended by independent
research firm Examine to get
your sex drive out of first gear.

76 | December 2016.

Maca, derived from a South

American root vegetable, is one
of the few supplements that has
been repeatedly proven to boost
libido. Studies have showed it
can improve libido consistently
over the course of eight weeks,
at which point it plateaus but
maintains its improved level.
Maca does not interact with
any major hormones, such as
testosterone or oestrogen, and
is not known to interact with any
pharmaceuticals. To supplement
take 1,500-3,000mg of
maca root powder a day, with
your first meal of the day.

The lower your levels of the

male sex hormone testosterone,
the lower your sex drive. And
one reason for low T levels is a
deficiency in vitamin D, which is
synthesised by your body from
sunlight exposure. Research
suggests a deficiency of vitamin
D suppresses testosterone
production, and with a lack
of direct sunlight a perennial
problem in the UK, you may
be at risk. Take 3,000 IU a
day and youll also maintain
levels of other hormones
such as mood-boosting
serotonin and dopamine.

The powdered form of

fenugreek seed is used in
Indian traditional medicine.
It is sometimes taken to
improve vitality and when
taken by healthy men, high
doses can increase libido and
sexual satisfaction. However,
more research is needed to
determine whether it interacts
with male sex hormones. To
supplement with fenugreek,
take 600mg of an extract
containing 50% fenusides,
the compound responsible
for fenugreeks effects,
with any meal of the day.

Maca

VitaminD

Fenugreek

Fuel | Healthy Meal

Speedy
salad

Preparea
healthymealin
minuteswith
thissimple
Italianrecipe

Words Ben Ince Photography Danny Bird, iStock

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

Add cinnamon to shakes and smoothies to think quicker

Cinnamon is already popular among people wanting to lose
weight or add muscle, thanks to its ability to better regulate
blood sugar levels. But new research from the Journal Of
Neuroimmune Pharmacology suggests it can also improve
mental health by stimulating the plasticity of hippocampal
neurons, which improves memory and learning. Sprinkle
some into your post-workout shake, or even your morning
black coffee, to start to think quicker.

78 | December 2016

Fuel | Nutrition Tips

Mineralwealth

Words Joel Snape Photography iStock

While youre getting vitamins from

your five a day, you might be missing
out on crucial minerals. Heres what
you need and how to get it

If youre health-conscious, youve

probably devoted a decent amount
of food-shopping time to worrying
about which vitamins youre loading
up on but in fact its the and
minerals half of the equation where
youre likely to be short-changing
yourself at the checkout. As a
functioning mammal, you need more
than 20 minerals to sustain your body,
and though youre certainly getting
the trace amounts of some whatever
you eat (like boron and chromium),
there are other areas where you
might want to check if youre coming
up short. Here are the ten you need.

80 | December 2016

01

02

03

04

05

You can get

enough of this
mineral crucial to
testosterone levels
with a diet rich in
meat and eggs, but if
youre deficient or
if you sweat a lot
then supplementing
will help, according
to a 2007 study.
Otherwise, 5-10mg
daily will work as
an antioxidant, as
well as keeping
your immune
system in shape

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.

Most people know

its in bananas one
reason to eat them
when hungover
is that you lose
potassium as booze
dehydrates you
but a physically
demanding job or
regular workout
habit means you
need more than
the average man. It
helps heart, kidney
and organ function:
avocado, almonds
and citrus fruits are
high in it, and its
hard to overdose.

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 dont need

much - your body
stores roughly 1520mg, which you
could easily eat
in a day and its
essential for healthy
skin: researchers
have found that
manganesedeficient diets
can lead to rashes
and worse. Get it
from your morning
oats, and throw
in a handful of
raspberries or a
dash of cinnamon
to keep topped up.

Your bodys third

most abundant
mineral takes care of
teeth, bones and
hair, as well as
regulating insulin
function. You mainly
get it through amino
acids so complete
sources of those,
including meat and
fish, are best. Top up
with asparagus,
garlic and onions.

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.

Its crucial for bone

and tissue integrity,
but also for energy
production: it
actually works in
conjunction with
iron, so some cases
of iron deficiency
are actually
misdiagnosed
copper-ingestion
problems.
Mushrooms and
spinach are both
good sources it
isnt affected by
heat, so toss some
in a pan with your
morning eggs.

ZINC

MAGNESIUM

CALCIUM

08

SELENIUM

09

POTASSIUM

10

December 2016 | 81

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Trainer

12

16

Your blueprint for success

BEYOND
THE
BENCH
Words Joel Snape Photography Glen Burrows Model Tom Eastham

Timetostoplyingdown
onthejob.Whetheryour
goalsstrength,sizeor
healthiershoulders,there
arebettermovesthan
theflatbenchpress

December 2016 | 85

Trainer | New Chest Moves

FOR BONUS
ABS WORK

RING
PRESS-UP
86 | December 2016

WHY Rings arent just for the gym show-offs.

According to a 2014 study published in the Journal Of
Strength And Conditioning Research, doing press-ups
on a suspension trainer leads to increased muscle
activation in the abs, delts and pectoral muscles.
HOW Start with your feet on the floor, at an angle
thatll let you get a few reps done. Brace your core
and glutes to keep your body in a straight line. Once
you start to caterpillar, stop the set. Once you can
do a handful of reps, move to elevating your feet to
the same level as your hands, says trainer Adam
Wakefield. Then add a weight vest to make it tougher.

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 Once you

can do more than a
dozen strict pressups, youre mainly
working on muscular
endurance, not
building muscle.
Using a band adds
resistance, and a
2015 study found
that band press-ups
at similar levels of
exertion to a bench
press produced
similar gains. Work
your pecs at home
with a heavy band
(8.99, wolversonfitness.co.uk).
HOW Wrap the
band around your
back and grip the
ends. Keep your
hands slightly
below shoulder
level to protect your
shoulders and lead
to better muscle
activation. Three
sets to near failure,
twice a week, will
set you on the
road to strength.

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.

WHY Yes, it takes

some setting up
and you might get
odd looks but
the flye is a better
chest-builder than
the bench, and this
is its ultimate form.
Adding resistance
bands to kettlebell
flyes will make your
chest work harder
in order to stabilise
the weights, says
Wakefield. Itll build
a chest to treasure.
HOW Grab a pair of
kettlebells start
with the 12s and
wrap resistance
bands around the
handles. Lying on a
slight incline, bring
them overhead
in a flye motion,
then lower. Keep
the movement
very slow and
controlled, says
Wakefield. Superset
ten of these with ten
ring press-ups for a
killer chest workout.

WHY Technically, the

main function of the
pec muscles during
pressing exercises
is transverse
adduction, or
bringing the arms
towards the
centre of the body.
Obviously, during a
barbell bench press,
your hands cant
move inwards, so
the alternative is the
dumbbell version,
which offers higher
pec activation and
a greater range
of motion.
HOW For best
results, let your
hands go below
chest level at the
bottom of the move
and then bring the
dumbbells together
at the top when your
arms are straight. If
youve experienced
shoulder issues,
use a neutral grip,
which means palms
facing inwards.

The dumbbell bench

press maximises
pectoral activation

December 2016 | 87

Trainer | Kettlebell Masterclass

Photography Glen Burrows

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.

MEET THE EXPERT

Ashton Turner is
the co-founder
of Evolve 353
gym in London
(evolve353.com).
He has worked
with clients across
multiple training
disciplines including
kettlebells, Olympic
lifting, strength
and conditioning
and Pilates.

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.

EXPERT TIP Make sure your feet are a bit wider

than they would be for a single-arm swing, says
Turner. That will ensure that you have enough room
for both weights and are able to effectively load
your hips to work your glutes and hamstrings.

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.

EXPERT TIP This is a great test of hip, thoracic

spine and shoulder mobility and stability, says
Turner. Start light and try to sit deep into the squat.
Emphasise the twist in your spine as you press the
weight overhead to open up your shoulders.
December 2016 | 89

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Trainer | Kettlebell Masterclass

When youre doing double

snatches, make sure you
dont get pulled out of
position and round your back
as the weights travel
back down.

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

Trainer | Kettlebell Masterclass

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.

5 DOUBLE OVERHEAD PRESS

HOW Start in the rack position with the kettlebells at shoulder
height and your elbows tucked in to your sides for support.
Press the weights directly overhead, using the most efficient
path possible to minimise the stress on your shoulder joints.

EXPERT TIP This will challenge your shoulder stability, says

Turner. Make sure you press both kettlebells overhead with
your elbows directly below the weights, and ensure that you
finish with both weights directly above your shoulders.

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,
more effective formulations to support the efforts of any adult pursing physique
transformation and athletic performance goals. Think of us as your most
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Lets keep raising the bar together.

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Trainer | Body Part Workout

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.

Photography Tom Miles Model Richard Scrivener

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.

Do this workout twice

a week for four weeks,
increasing the weights
every week, to add serious
size to your biceps

USEYOURMIND
TOBUILDMUSCLE

Thethreementalworkoutrulesto
followtoaccelerateyourprogress

VISUALISE THE MOVE

Why? Thinking about how your

biceps are contracting to move
the weight will build quicker
neural pathways between your
brain and biceps. The faster they
fire, the faster you grow.

COUNT THE TEMPO

Why? Sticking to the detailed

tempo will expose your biceps
to more tension. Counting the
two-second lowering part - in
your head, ideally - will make
sure you dont rush your reps.

GO HIGH TO LOW

Why? Counting down your

reps will help you push through
hard sets because you know
the end is in sight. Counting up,
especially for long sets, makes
it harder to stay motivated.

December 2016 | 95

Trainer | Body Part Workout

1A
DUMBBELL
CURL
Sets 3
Reps 12
Tempo 2111
Rest 0sec

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

Using a lighter set of

dumbbells than in
exercise 1A, lie on
the incline bench
with palms facing
each other. Curl
them up, pause at
the top, then lower
under control.

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

Trainer | Body Part Workout

2B
PREACHER
REVERSE
CURL
Sets 3
Reps 10
Tempo 2111
Rest 60sec
With the same
weight on the
EZ-bar as in 2A,
change your grip to
a double-overhand
hold. Curl the bar up,
pause, then lower
until your arms are
fully straight.

3A
CABLE
BAR
CURL
Sets 3
Reps 15
Tempo 2111
Rest 0sec

Hold a straight bar

thats attached to
the lower pulley.
Keeping your
elbows by your
sides, curl the bar
up, pause, then
lower under control.

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

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Trainer | Running Tips

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

Static stretching wont warm your muscles up in a way that allows

you to run faster. In fact, it will be detrimental to your performance
because it will relax your leg muscles to the extent that they are
less efficient at propelling you forward. In a US study, runners
who completed a sit-and-reach test before running had a worse
running economy than those who didnt, because their hamstrings
were too relaxed. Perform dynamic stretches instead, such as high
knees or walking lunges, to get your leg muscles fired up.
December 2016 | 101

Trainer | Running Tips

SET THE PACE

Its tempting to charge off at the gun when

youre feeling fresh but you need to hold
back if you want to finish fast. Starting too
fast will increase oxygen consumption
and blood lactate levels the two key
indicators of performance faster than
running at a consistent pace, according
to research in the European Journal Of
Applied Physiology. Work out equal mile or
kilometre splits that will give you a new PB
and stick to them. Even if you feel you have
more in the tank, save it for a sprint finish.

KEEP STRIDES SHORT

You may think the longer your stride length,

the faster youll finish. Unless youve got
Inspector Gadget legs, youd be wrong.
Reducing your stride length improves
running economy and cuts the time you
spend in contact with the ground, which
makes you faster. This was the conclusion of
a Japanese study that found an 18% increase
in stride frequency reduced impact forces,
making runners more efficient, faster and
less likely to suffer joint or muscle injury.

BREATHE EASY

Were pretty sure youre aware that you

need to breathe if you have any hope
of setting a new record time. But its
important you try to keep your breathing
as easy and relaxed as possible when
racing. Once exercise intensity becomes
moderately hard - as it will be if youre
chasing a new PB - the most efficient
breathing strategy is in through the mouth
and out through the nose to maximise
oxygen intake, according to a study from
Liverpool John Moores University.

Photography Getty

WORK UP A THIRST

Instead of necking water or a sports drink

every kilometre, only take a sip when
you are thirsty, according to advice from
USA Track and Field. Its more important
to start the race well hydrated (check
your urine, which should be clear or very
pale yellow) than to start dehydrated
and overcompensate by drinking too
much water too often during your race.

102 | December 2016

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.

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Trainer | FitBrit 2016

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

Trainer | One-Kit Workout

Powerplate

Makebigchangesinlesstimewith
thistotal-bodyweight-plateworkout

Photography Hugh Threlfall Model Toby Rowland

Pick a weight plate that

allows you to perform
all the reps with correct
form throughout while still
providing a challenge

How often do you get to the gym only to

find that the dumbbells and barbells are
all taken? Its often the case during peak
periods, but theyre busy for a reason for
many, its the only time they can train, and a
lack of training equipment can quickly derail
a session. But with this one-kit workout
youll never be left twiddling your thumbs
again. All you need is a single weight plate
to do the five moves in this total-body
muscle-building and fat-burning workout,
and the best bit is you can get it done in
little more than 20 minutes. Make sure
you warm up first with some bodyweight
press-ups, squats and lunges and some
dynamic stretches, then youre good to go.

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.

December 2016 | 107

Trainer | One-Kit Workout

1A PLATE PRESS UP

HOW

WHY

PROGRESSION

Sets 4
Reps 8-10
Rest 10sec

With a plate on your upper back,

bend your elbows to lower your
chest down. Then press back up.

The extra weight increases the

difficulty of the move, forcing
your muscles to work harder.

At the bottom of the move

pause for two seconds, then
press back to the start.

1B ONE LEG PLATE ROW

HOW

WHY

PROGRESSION

Sets 4 (two each leg)

Reps 8-10
Rest 60sec

Hinge forwards at the hips.

Raise your back foot and row
the plate up to your chest.

It works your back and biceps,

while standing on one foot also
activates your core more.

Hold the plate against your

chest for a two-count,
squeezing your biceps and back.

108 | December 2016

Keep your heels off the

floor for the duration of
the set to keep your lower
abs engaged and work
your muscles harder

2 WEIGHT PLATE CARRY

HOW

WHY

PROGRESSION

Sets 4 (two each hand)

Time 30sec
Rest 60sec

Stand tall holding a plate in

one hand. Keeping your chest
up, walk for 30 seconds.

It works your grip strength as

well as most major muscle
groups to raise your heart rate.

Hold a plate in each hand to

increase grip strength and
work every muscle harder.
December 2016 | 109

Trainer | One-Kit Workout

3A LUNGE PRESS

HOW

WHY

PROGRESSION

Sets 4
Reps 6 each side (alternating)
Rest 10sec

Hoid the plate and take a big step

forward to lunge down while
pressing the plate overhead.

This is another total-body move

that requires your core to work
overtime to stabilse your body.

Do a double press when at the

bottom of the lunge to work
your shoulders and core harder.

3B WOODCHOP

HOW

WHY

PROGRESSION

Sets 4 (swap sides each set)

Reps 10
Rest 60sec

Hold the plate to one side

of your body then raise it
diagonally, with straight arms.

It works your shoulders as well

as your obliques (side abs)
to maintain torso stability.

Once you can do ten reps

with ease, increase the rep
count by two reps per set.

110 | December 2016

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Getyour28dayfatlossplan
from
now!

Toorderyourcopyvisitmagbooks.com

Buildabigchest
injust28days
Followthisfour-week
chest-focusedtraining
plantobuildserioussize
andstrengthfast

Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Daniel Ventura

Trainer | Body Work

Most people never build

the big chest they want
for one very simple
reason - they dont train
it hard enough or often
enough. One weekly
session of bench pressing
then a few press-ups
just wont break down
enough fibres to provide
the stimulus your
muscles needs to rebuild
and become bigger and
stronger. But following
this four-week workout
will spur your body into
action, because youll be
training your chest twice
a week (alongside two
total-body sessions) with
one strength-focused
chest workout and one
bodybuilding-style
workout. It gives you
the best of both worlds
so you build a bigger
and stronger chest.

TEMPO
TRAINING

HERES HOW THE PLAN WORKS

This months four-week workout is made up of four sessions a

week, two of which (workouts 1 and 3) focus on your chest. The first
weekly chest workout is based on established strength-training
set and rep ranges (higher sets of lower reps), while the other
chest-specific session is based on bodybuilding principles (low
sets of higher reps). The result? A bigger and stronger chest.
The other two workouts are total-body sessions to keep
your other major muscle groups growing, as well as providing the
intense fat-burning stimulus need to keep your belly in check.
All the workouts are made up of five moves. The first two
moves are big, compound lifts done as straight sets, so you can
go heavy to push yourself as hard as possible. The final three
moves make up a tri-set, which means youll do them in order
with minimal rest until youve completed all the reps of the third
move. Do the workouts in order, sticking to the sets, reps, tempo
and rest periods detailed, and youll add serious size and strength
to your chest, while also building bigger arms and shoulders.

To get the full effect

from these workouts,
you need to stick to
the four-digit tempo
code for each exercise.
The first digit indicates
how long in seconds
you take to lower the
weight, the second
how long you pause
at the bottom of the
move, the third how
long you take to lift
the weight, and the
final digit how long
you pause at the top.
X means that part
of the move should
be done explosively.
The accumulated
time under tension
increases your heart
rate to burn fat and
break down muscle
tissue so its rebuilt
bigger and stronger.
Keep each rep smooth
and controlled so
your muscles not
momentum do
the work.

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

Trainer | Body Work

Workout1

CHEST1
1
BENCH PRESS

Sets 5 Reps 5
Tempo 10X0 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.

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.

116 | December 2016

3A
INCLINE DUMBBELL PRESS
Sets 4 Reps 8
Tempo 2010 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 4 Reps 10
Tempo 2111 Rest 20sec

Lie on an incline bench holding a

dumbbell in each hand above
your face, with your palms facing
and a slight bend in your elbows.
Lower them to the sides, then
bring them back to the top.

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.

December 2016 | 117

Trainer | Body Work

Workout2

TOTALBODY1
TOTAL
BODY 1

1
SQUAT

Sets 5 Reps 8
Tempo 2010 Rest 60sec

Stand tall with a bar across

the backs of your shoulders.
Keeping your chest up and core
braced, squat down as deep as
you can. Drive back up through
your heels to return to the start.

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.

118 | December 2016

2A
OVERHEAD PRESS
Sets 4 Reps 12
Tempo 2010 Rest 20sec

Hold a bar with your hands wider

than shoulder-width apart.
Keeping your chest up and core
braced, press the bar overhead
until your arms are straight.
Lower it back to the start.

2B
BENT OVER ROW
Sets 4 Reps 12
Tempo 2010 Rest 20sec

Hold a barbell with an overhand

grip, hands just outside your
legs. Bend your knees slightly,
brace your core, then pull the bar
up, leading with your elbows.
Lower it back to the start.

2C
GOOD MORNING
Sets 4 Reps 12
Tempo 2111 Rest 60sec

Stand tall holding a light

barbell across the backs of
your shoulders, feet shoulderwidth apart. With your core
braced, bend forwards slowly
from the hips, as far as your
hamstrings allow but not past
horizontal. Return to the start.
December 2016 | 119

Trainer | Body Work

Workout3

CHEST2
1
INCLINE BENCH PRESS
Sets 3 Reps 12
Tempo 4010 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.

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

120 | December 2016

This uses the same

moves as Workout 1 but
with different protocols
low sets and high reps
to focus on increasing
muscle mass

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

Lie on an incline bench holding a

dumbbell in each hand above
your face, with your palms facing
and a slight bend in your elbows.
Lower them to the sides, then
bring them back to the top.

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

Trainer | Body Work

Workout4

TOTALBODY2
TOTAL
BODY 2

1
FRONT SQUAT

Sets 5 Reps 8
Tempo 2010 Rest 60sec

Stand tall with a bar across the

front of your shoulders with
elbows up. Keeping your core
braced, squat down as deep as
you can. Drive back up through
your heels to return to the start.

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.

122 | December 2016

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

Stand tall holding a dumbbell

over your head with both
hands, arms straight. Keeping
your chest up, lower the
weight behind your head, then
raise it back to the start.

3C
LATERAL RAISE

Sets 4 Reps 12
Tempo 2111 Rest 60sec

Stand tall, holding a light dumbbell

in each hand with palms facing.
Keeping your chest up and a
bend in your elbows, raise the
weights out to shoulder height,
then lower back to the start.

December 2016 | 123

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