Men.s.fitnes - Uk.2013 01

GETABS IN 28 DAYS
www.menstness.co.uk
menstness.co.uk
150
NEW
TIPS
50
50
50
FAT LOSS
SECRETS
MUSCLE
TRICKS
FOOD
RULES
Eat curry to
get strongerr
THE
BODY
ISSUE
ID E TO
YO UR COM PL ET E GU US CL E
M
R
FO
SWAP PI NG FAT
p
p145
LOOK GREAT, FEEL GREAT
JANUARY 2013 4.00
FLICK HER
SEX
SWITCH
Lionel Messis
soccer skills
masterclass
LOSE
YOUR
GUT
How to lift
a large
lar car
Train
rain like a
gl
gladiator
Bre
Breakfast
up
upgrades
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Issue150
Contents
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January2013
150
BEST
tip s in fitnes s
To mark MFs 150th issue,
here are 150 ways to get you
in the shape of your life
Onthecover
Four weeks to a six-pack
p145
The magic number
p48
Burn fat, work your abs, and see your

six-pack emerge in less than a month
p103
NUTRITION
p130
FATLOSS
The gym move that makes you irresistible
p56 Messi business
Barcelonas little wizard explains how

he does it and why he never dives
p139 Throw away fat
Use a medicine ball to torch your flab
p98
p121 Heavy metal
Spice up the Christmas favourite by turning

leftovers into a strength-boosting curry
Get your oats
MUSCLE
p26 Hot work
For our 150th issue we provide 150 of the

most important tips you'll ever need,
starting with building muscle
Talking turkey
p48
Strongman training isnt just for

Nordic behemoths. MF gave it a try
p28
p37 When in Rome
Give your morning porridge a makeover to

feel energised for the whole day
Train like Spartacus star Manu Bennett
COVER
SUBSCRIBE TO MENS FITNESS
Model Kirk Miller@WAthletic

Photography Glen Burrows
Grooming Danielle Ogilvie using Kiehls products
And get 5 issues of the print or digital edition

on
plus a free MF breathable workout T-shirt
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For more details see p74 or go to

mensfitness.co.uk/links/subscribe
menstness.co.uk/JANUARY 2013/9
Contents
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Issue150
January2013
17 Fit List
Dominate the court like Novak Djokovic

+ Train better with music + Sprint tips
+ Eat like clockwork for successful
fat loss + Festive fragrances + The
sexiest move in any workout
41 Experts
Inspiration from the elite

+ GB rower Greg Searle on finding success
at 40 + Coach Ben Titley talks swimming
48 Features
50 essential muscle-building tips

+ Lionel Messi + The missing link in
your muscle-building programme
+ Get fit for the apocalypse
77 Out There
Gold medal strength
The MF winter sports special

+ We try splitboarding + Gearing up with the
best ski jackets + MF takes to the skies on
freestyle skis + Mountain biking in snow
p113
95 Eat Fit
Building muscle with espresso

+ Sleep-enhancing snacks + Turkey
curry + The immunity-boosting vitamin
+ 50 healthy-eating tips and tricks
111 Trainer
50 best tips for faster fat loss

+ Olympic champion Anthony Joshua + Torch
fat with medicine balls + Posterior chain
perfection + Training for balanced strength
The hottest workout
p26
Leaps of faith
p77
Baras tiny magician
p56
Editors letter
Its celebration time in the MF

office because this is our 150th
issue. To mark the occasion,
weve assembled a century and
a half of the best fat loss, muscle
building and nutrition tips.
Since issue one in July 1999
some things havent changed at all.
There are still must-do exercises such as
squats and deadlifts, and building muscle
has always required protein. But other
things have moved on: kettlebells have
re-emerged as a training staple and gyms
are shifting from being crammed with
machines to offering functional kit that gets
you ready for anything. Until recently, every
nutritionist would tell you that skipping
breakfast is a fast track to weight gain. Now
the phenomenon of intermittent fasting
is questioning how often we should eat.
Fitness will continue to evolve and
you can be sure well bring you the
latest methods as they develop. But
right now, the magazine you have in
your hands is a complete guide on how
to eat and train for a better body.
Jon Lipsey, Editor
10/JANUARY 2013/menstness.co.uk
Build a bulletproof back
p127
Burn off Christmas calories p98
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Six-pack secrets
p145
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TheMFers
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Issue150
The sta of Mens Fitness are always in the thick of the action
Subscribe to MF and get

five issues of the magazine
for 5 plus a free MF
breathable workout T-shirt
NICK, head of digital content
What Ive been up to Learning to freerun

with Sbastien Foucan the guy who
Daniel Craigs James Bond chased at the
start of Casino Royale. He showed me how
to bound over waist-high boxes and spring
up walls, but after I came a cropper on
these simple vaults he suggested I leave
the somersaults until Id mastered the
basics. To see me in freerunning action go
to mensfitness.co.uk/links/foucan.
SAM, features assistant
What Ive been up to Trying snow

mountain biking, an exhilarating
alternative to skiing, on the slopes of
Courmayeur in Italy. Pedalling uphill in
snow is a thankless task but even on the
flat its a gruelling workout and downhill
is seriously hair-raising. Thankfully,
as I found out several times, snow
makes for a soft landing when you lose
control. Read the full story on p90.
BEN, staff writer
What Ive been up to Running, cycling and

swimming in preparation for the Virgin
Active Indoor Triathlon. The distances
involved a 1.25km run, 5km cycle and
200m swim are much shorter than a
usual triathlon, so rather than slow, steady
cardio sessions to build up endurance, Ive
been building speed using interval sessions.
To find out more, check out my training blog
at mensfitness.co.uk/links/indoortri.
JOEL, features editor
What Ive been up to Lifting cars and

pushing sleds at Bigger, Faster, Stronger,
an amateur-level strongman contest set
up by a couple of our regular MF experts.
Although the professionals tend to be on
the porky side, it turns out that training
with loaded carries and heavy weights
for high reps is surprisingly good for fat
loss as well. Turn to p121 to find out how
I coped with lifting a Vauxhall Astra.
Read all about fit
January2013
Call 0844 844 0081 or

go to mensfitness.co.uk/
links/subscribe
For overseas subscriptions
information call +44 (0) 1795 592916
Already a subscriber? Renew
your subscription or change
your details at subsinfo.co.uk
MENS FITNESS Dennis Publishing Ltd,
30 Cleveland Street, London W1T 4JD
Editor
Deputy Editor
Art Director
Managing Editor
Features Editor
Designer
Staff Writer
Features Assistant
Staff email
Thanks this issue
EDITORIAL
Jon Lipsey 020 7907 6515
Joe Warner 020 7907 6521
Donovan Walker 020 7907 6522
Chris Miller 020 7907 6520
Joel Snape 020 7907 6816
Rob Lavery 020 7907 6518
Ben Ince 020 7907 6528
Sam Rider 020 7907 6523
firstname_lastname@dennis.co.uk
Richard Davis (art), Gareth Beach,
Jo Williams (subbing)
DIGITAL
Head of Content Nick Hutchings
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Group Publisher Russell Blackman 020 7907 6488
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Felix Dennis
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Mens Fitness is available for syndication and
inte
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Looking for a challenge that will get you into

super-fit shape? Or just hungry for all the
health-boosting, muscle-building info you can
get? As well as reading Mens Fitness every
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with workouts, advice and nutrition guidance
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Theyre available in stores or at magbooks.com.
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The paper used for this

magazine is produced
from sustainable fibre,
manufactured by mills with
a valid chain of custody.
BULOVAWorldMags.net
PRECISIONIST ChRONOgRAPh
ThE WORLdS MOST AdVANCEd ChRONOgRAPh WITh A CONTINUOUSLy SWEEPINg SECONd hANd
CHAMPLAIN
COLLECTION
Precision timing to 1/1,000th of a second

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Accurate to 10 seconds a year, versus traditional quartz watches
which are accurate to 15 seconds a month
Signature continuously sweeping second hand
Water resistant to 300 meters

AVAILABLE FROM SELECTED BRANCHES OF H.SAMUEL, F.HINDS,
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FOR FULL DETAILS OF ALL STOCKISTS VISIT WWW.BULOVA.COM
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THE BIG
PICTURE
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Flipside
Photography Mark Chilvers
Spirit Ski School instructor Thomas Court

performs a huge backflip in the Les Arcs
snow park in the French Alps. Freestyle
skiing, where skiers perform similar
tricks to snowboarders, has blossomed
into a mainstream sport and a Winter
X-Games staple during the past decade.
We sent MFs Ben Ince out to the Paradiski
ski area to give it a try for our winter
sports special find out more on p77.
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YOUR COUNTDOWN TO A FITTER LIFE
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If you want a
solid six-pack,
do the twist p18
Get your rep

range right to add
more muscle p22
Looking to drive
women wild? Get
squatting p26
Pumpup
the volume
A breakfast
upgrade that will
energise you p28
Novak Djokovic:
the secrets of
my success p32
Have you been searching for a song with the supposedly

perfect tempo to soundtrack your workout? Forget that
just pick your favourite tracks. Listening to music you
love can reduce perceived exertion during cardio exercise
and improve your physical performance during explosive
exercises including the bench press, according to a study
published in the Journal Of Strength And Conditioning
Research. So crank up the Elton John and get lifting.
Words Sam Jobson Photography Mike Prior
For
reviews of
MP3 players
for gym-goers,
turn to p20
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Twist
andshout
Add a seated Russian twist to

your training for a sculpted core
SEATED
RUSSIAN TWIST
Sets 4
Reps 12
MUSCLE
TIP
Think about
your abs
5Lie on the floor with your knees

bent and crunch your torso. From this
position, with your hands together,
rotate your torso to one side.
5Twist back all the way to the other

side, keeping the tension on your abs
throughout. Thats one rep.
Focusing on your abs

during each rep and
consciously feeling
them flex and stretch
helps you to build muscle
faster. It improves the
mind-muscle connection,
which means your abs can
contract harder, and also
eliminates momentum
so you cant cheat.
ABS
Words Joe Warner Photography Tom Miles

Model David Peters@MOT
MYTH
he Russians know a lot about many things:

making (and drinking) vodka, sending dogs
into space and carving a solid six-pack.
This move works all the major muscles of
your core including your obliques, which are the
long, thin muscles that frame your six-pack.
The key is to maintain the tensed position as
at the top of a standard crunch throughout every
rep. Its this prolonged tension on the target muscles
that encourages them to grow back bigger and
more defined. And in case you were scratching your
head wondering what about this great abs-building
move makes it Russian, we have no idea either.
Once you
can complete
the reps with ease,
do them holding a
light dumbbell in
both hands
Training
my abs
every day is
the best
way to build
a six-pack
f you thought the fastest route to a

six-pack was to train your abs every
day, youll be disappointed. Your abs are
just like any other major muscle group
in that once theyve been trained hard,
they need time to recover and repair
before you work them again. If you
dont leave 48 hours between sessions,
your muscles will get weaker and
consequently smaller and less visible.
For some
Forgreat
morepull-up
abs exercises
variations
go go
to mensfitness.co.uk/links/absmoves
to mensfitness.co.uk/links/pullups
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Fullspeedahead
Get faster and tter with these sprint tips from trainer Joe Lightfoot
GET FORWARD
To accelerate, you need to

move your centre of gravity
out in front of your base of
support. This just doesn't
mean leaning forward move your pelvis
forward as well.
CHEEK
TO CHEEK
Move your hands from

cheek to cheek (ie from
your face to your glutes)
and keep your arms bent
at 90 for maximum
efficiency.
RELAX
Sprinting requires you to

produce a huge amount of
force but if you tense up you
wont reach your maximum
speed. The true secret of
running fast is being able to
relax while doing so.
KEEP
IN LINE
Focus on driving your arms

and legs forwards and
backwards. Any motion
from side to side
wastes energy and will
slow you down.
BIG STEPS
Words Joe Warner, Sam Jobson Photography Julian Velasquez, Getty

For more on Joe Lightfoot visit jplightfoot.com
Focus on taking big steps

in the first 10-20m and
finish each stride fully,
driving back hard to
accelerate.
Trackstars
Get a training boost from music with a pair of these smart and simple fitness headphones
Jaybird Freedom
Sprint JF4 129
The sleek Freedom

Sprints weigh a mere 10g,
which means youll barely
notice them as you train.
Ear cushions ensure a
snug fit and they come
with an adapter for those without Bluetooth
devices. Battery life is up to 4 hours so they
will last a marathon for most serious runners.
advancedmp3players.co.uk
Bose SIE2i Sport
130
Bose has transferred its
supreme sound quality
into these headphones.
Although theyre not
wireless, so you could
get slightly tangled
up during a gym workout, theyre discreet and
extremely light with easily adjustable controls,
making them an ideal running partner.
bose.co.uk
Denon Exercise Freak

AH-W150 150
The Exercise Freak

headphones are wireless
and Bluetooth-compatible,
come with fully adjustable
earpieces for comfort and
are designed to work with
Denons designated Sport App, which provides
voice prompts while tracking your progress. Theyre
suited to both the gym floor and the running track.
advancedmp3players.co.uk
For more expert running tips go to mensfitness.co.uk/links/ontherun

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Chronograph
Wor ld Time
Alar m
Back-light
10 Bar Water R esistance
From the Nairobi Collec tion PV4005X1
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GOT A COLD?
Musclemaths
Use this training equation to get the most from your workout
Putting on solid muscle requires an intelligent

training programme. If you lift too light or
too little, you wont force your muscles to
adapt and grow. On the other hand, lift too
heavy or too often and you risk injury.
Fortunately, we have the solution for you.
Lifting at 70% of your one-rep maximum with
a rep range of between three and 11 per set
has proven to induce the greatest hypertrophic
(muscle-building) effect and improvement

in maximum strength, according to research
from Ohio University and a Danish study
published in the Journal Of Applied Physiology.
A low to intermediate rep range was
found to be more effective than a high range
(between 20 and 28) and heavy-load resistance
training at 70% provoked greater muscle
adaptations than lifting at 15.5% of 1RM.
Apply this tip

to your squats,
deadlifts, bench
and overhead
press
HIT THE ZINC
Vitamin C wont ward off a cold although a survey showed 31% of

people incorrectly believe it will.
Put down the orange juice and
instead stay healthy this winter
with immunity-boosting zinc.
The recommended daily intake is
5.5-9.5mg per day. Here are the
best sources per 100g.
OYSTERS
16.62mg
VENISON
8.5mg
Calculate
your one-rep
max with an
online tool such
as exrx.net
SESAME
SEEDS
7.75mg
BEEF
5.2mg
Words Sam Rider Photography Shutterstock

Sources Henry Potter Committee, NHS Choices, USDA, WHFoods
SCALLOPS
3mg
Morning exercise glory
Abrisk 45-minutewalkinthemorning
canreduce yourcravingfor food, astudy
publishedinMedicine &ScienceInSports
&Exerciseconcluded.Thesubjectsdidnt
feelthe urgetomake upfor thecalories
theyburnedandatethesame amount
of food astheydidonnon-exercisedays.
So much for workingupanappetite.
SHIITAKE
MUSHROOMS
1.03mg
YOGHURT
0.97mg
For loads more muscle-building tips and workouts go to mensfitness.co.uk/exercise

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Ready steady cook

Stick to regular feeds to stay t and full of energy
PRESS
AHEAD
Get more from the
bench press with
these variations
THE SMART MOVE

Instead of having a lie-in at the weekend,
get up and have breakfast at the same
time you do on a working day.
THE EFFECT
Having meals at a fixed time not only
helps you avoid gaining weight, it can
also help you improve your metabolism,
so that you use ingested fat for energy
between meals rather than storing it.
THE SCIENCE
Israeli research compared a fixed diet with an
unscheduled one and compared results from
high-fat and low-fat diets. A fixed high-fat
diet produced a lower final bodyweight than
an unscheduled low-fat diet, even though
the subjects consumed the same number
of calories, suggesting the timing of meals
is more crucial than the amount of fat in a
diet. If you take this route, make sure you eat
a variety of fresh, healthy foods to provide
your body with the nutrients it needs.
NARROW GRIP
Hold the bar with
hands less than
shoulder-width apart.
Beginner-friendly
Triceps blaster
Go heavy
BALLISTIC
Push the bar up
explosively but
under control.
Low reps
Beginner-friendly
Power builder
INCLINE
Set a bench at a
30-45 incline.
Targets upper pecs
Shoulder worker
Go heavy
DECLINE
Set a bench at a
30-45 decline.
Spotter required
Targets lower pecs
Works the lats
Take it easy and live longer
Think a little hard work never killed anyone?

Think again. Spending too long at work can
increase the risk of heart disease by up to
80%, a study by the Finnish Institute of
Occupational Health found. Heres how the
UKs average working hours per week
compare with the rest of the EU.
LOWEST
RISK
EU
Average
41.6
HIGHEST
RISK
DUMBBELLS
Dumbbells allow
a greater range
of movement.
UK
42.7
Core worker
EU
LOWEST
Increased range
Denmark
Maximum muscle
39.1
FLOOR
Pressing from the floor
allows you to focus on
your chest and arms.
EU
HIGHEST
Austria
43.7
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Go heavy
Triceps blaster
Increased range
Words Sam Rider, Sam Jobson Photography Shutterstock

Source Office for National Statistics
WORKING STIFFS
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Hottosquat
TO YOUR
HEALTH
Know what youre drinking

this festive season
Become stronger, healthier and sexier
Squats arent just a fantastic strengthbuilding, fat-burning move, theyre also

seriously sexy. Thats because they make
your testosterone levels surge, something
women find especially attractive, according to
a study from Abertay University in Dundee.
Theres also a link between the sex
hormone and resilience to illness. In the
study, men deemed the most attractive
by 94 women were also found to have
the highest levels of testosterone and the
strongest immune systems.
So why squats? Compound lifts,
such as squats, have shown to
produce the greatest elevations
of testosterone when done at
a high volume and intensity
with short rest periods, a
study published in the
journal Sports Medicine
New Zealand found.
VODKA 25ML
AND DIET MIXER
54 calories
CHAMPAGNE 120ML
91 calories
Words Sam Rider, Sam Jobson Photography Getty, Shutterstock

Sources drinkaware.co.uk, weightlossresources.co.uk
STAND TALL
When squatting, ground
your feet and keep the
soles of your shoes in
contact with the floor.
Dutchdating
Complimenting your date on her outfit
is a given, but how do you navigate your
way through the first-date minefield
that is paying the bill? This is what a
Guardian Soulmates survey found
PUSH OUT
Always squat below
horizontal and push
your knees out as
you drive up.
PUNCH UP
Take a deep breath
when standing and
exhale hard to punch
the weight up.
0.3% (two
men out of 700
people surveyed)
think the woman
should pay the bill
31% of men
and women
think the man
should pay
the bill on
the first date
68.7% think
the bill should
be shared
RED WINE 175ML

120 calories
SAMBUCA 50ML
181 calories
LAGER PINT
240 calories
To find out how to lift 10kg more on your squat go to mensfitness.co.uk/links/squat10kg

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THERE ARE
MORE PEAKS
WITH NEILSON SKI
Discover the best runs with your Neilson ski guides. Feel the
exhilaration of driving a Porsche on ice. Savour new chalet
menus from an award-winning chef. Or take your skiing or
boarding up a level with our Snow Skills camps. These are
just some of the peaks in a Neilson ski day.
SAVE UP TO 100PP
neilson.co.uk/fitness
Call 0844 879 8166 or visit a Thomas Cook store
New bookings only, selected dates & destinations during 2012/13.
Terms and conditions apply see neilson.co.uk/fitness
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Power
porridge
Kick-start your morning with this
quick and tasty breakfast recipe
Cereals and toast may seem

like convenient morning
meals but they wont do your
waistline any favours. Porridge,
on the other hand, is packed
with protein and slow-release
carbohydrates to fuel your day.
Whats more, its just as easy to
prepare and can be customised
to your taste with a variety of
delicious, healthy toppings.
INGREDIENTS
50g porridge oats
200ml milk
1tbsp manuka honey
2tbsp pecan nuts, halved
Handful of blueberries
Words Ben Ince Photography packshotfactory.co.uk Food styling Karol Gladki
TO MAKE
Put the milk and oats in a pan
Cook over a medium heat
for eight to ten minutes,
stirring occasionally.
Top with the remaining
ingredients and serve
immediately.
MILK
is packed with
muscle-building
protein and calcium,
which helps your
body to metabolise
fat efficiently.
MANUKA
HONEY
contains methylglyoxal,
an antibacterial
agent that helps
the body to fight
infection.
PECAN NUTS
are high in musclebuilding protein and
heart-healthy
monounsaturated and
polyunsaturated fats.
BLUEBERRIES
contain pterostilbene,
a compound that helps
the body to break down
fat and lower LDL
(bad) cholesterol.
For more healthy meals that are ready in minutes go to mensfitness.co.uk/links/fastfood

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Your
trail
starts
here
Your Best ride starts at

a speCialized ConCept store.
Whatever you need, our highly trained staff have the knowledge and experience to
match you to the bike you want, in the size you need. Thats why were Specialized.
speCializedConCeptstore.Co.uK
speCializedConCeptstoreuK
OUR STORES:
Birmingham
Bristol
Chester
harrogate
london Covent garden

london ruislip
london
Kingston
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staFFord
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1 Prada Luna Rossa
Coldspice
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Pep yourself up this winter with

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Fords new fragrance packs a heady

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3 Thierry Mugler A*Men

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The original A*Men is a shot of

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4 Joop! Homme Wild
If your Christmas is more about

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5 Balmain Carbone
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5 Aramis Gentleman
Words Hayley Thatcher, Sam Jobson, Sam Rider Photography Danny Bird Source TGI Fridays, YouGov
Aramiss new arrival is exotic

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Ginger, saffron and tobacco leaf
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Here are the reasons

why Brits ditch their
healthy-eating plans
59%
of gym-goers
work out alone,
forgoing the proven
motivational benefits
of training with
others. A study
published in the
journal Obesity showed training in a team can
enhance the chances of significant weight loss
by 20%. Working out in pairs has an even more
positive effect, according to research by Michigan
State University exercising with a slightly more
capable partner enabled participants to keep
going for twice as long as those training solo.
30/JANUARY 2013/mensfitness.co.uk
7 Jean Paul Gaultier

Le Male Collectors Edition
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FESTIVE SPIRIT
What people really get up to at the oce Christmas party

#!@$%
Shhh...
9%
23%
10%
3%
10%
7%
told a colleague
what they
really thought
of them
snogged a
colleague
shared a
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stripped or
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colleague
played a prank
on a colleague
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My ambition is to win as many Grand
Slams as I can. I dont want to put a number
on them because that would be limiting
myself. I believe I can win every Grand Slam
I enter and that is my focus until I feel I can
no longer do it. I dont like to think of how
good I can become or how many Grand
Slams I can win. When we are all retired
we can have a beer together and look back
at what we achieved, but for now its just
about focusing on the next tournament.
Becoming world number one was a
dream for me. Growing up in Serbia was
not always easy, so to achieve my dream
was so humbling. I am forever thankful
for the support Serbia shows me.
Pressure is a privilege. If
theres no pressure on you
it means nobody expects
anything from you
Super Serb
Five-time tennis Grand Slam champ Novak Djokovic on creating

momentum, ditching gluten and why he embraces pressure
Words Thomas Unsworth Photography Getty
Winning Wimbledon 2011 was the turning

point of my career. Id already won the
Australian Open twice [beating Jo-Wilfried
Tsonga in 2008 and Andy Murray in 2011] but
showing the world I could beat Rafael Nadal
in the Wimbledon final turned things around
for me. Before that nobody apart from Rafa
or Roger Federer had won it since 2002, but
I knew I could beat anybody. Never allow
yourself to believe you cant beat somebody.
Giving up gluten is the best decision Ive
ever made. My team of experts found there
was something about gluten that wasnt
reacting well with my body. Since giving it
up Im so much fitter. I feel like a different
player. I went on a winning streak of 70 out
of 76 matches in 2011 and Im convinced
becoming gluten-free played a big part in
that as well as developing a winning habit.
I knew Grand Slam titles would come. I never
thought about breaking the dominance of
Roger and Rafa instead I knew if I worked

as hard as I could, I would be successful.
The harder you work, the better you
get. Of course you study the other
players games, but if you sit there trying
to find a weakness in the game of a
player like Roger or Rafa, you could find
yourself sitting there a long time.
I have always struggled with the heat.

I have never made any secret of that and
the weather at the US Open can be a real
issue for me. For that reason, fitness at
this level is so important. You have got
to prepare yourself for five-set games.
The fitness of all the other players at
this level is so high you have to at least
match it or you have no chance.
Pressure is a privilege. If there is no
pressure on you it means nobody expects
anything from you. I know every time I enter
a tournament, my fans and Serbia expect me
to win it. Its very humbling to have reached
the level where there is that expectation.
Momentum plays a big part in sport.
Its like anything in life. Things can
become a habit. Winning can become a
habit and, unfortunately, so can losing.
To be the best you have to change
your way of life. Working hard at training
is not enough. It is about the food you eat,
the rest you get, the books you read.
To achieve everything, you have to
give everything.
ACE YOUR OPPONENT
Dominate your service games with Djokovics tips
Power
You need to put in the hours

to increase your upper-body
strength but on the court make
sure you put the majority of
your weight on your back leg.
That will give you more power
when you lean in to hit the ball.
Accuracy
Power is important but its

nothing without accuracy and
this comes down to practice.
Spend a lot of time on the
court and get to know its
dimensions, so youll get to
know where the ball is going.
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Second serve
If you miss out on the ace,

your second serve is all about
concentration. Take your time,
bounce the ball a few times
and compose yourself. Forget
about double faults and try to
serve like its your first serve.
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STRAP IN
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Secure the strap in place by
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A LIST FITNESS
Action
Manu
Spartacus actor Manu Bennett
reveals how rugby, paddle
boarding and ballet helped him
achieve a gladiators physique
THIS MONTHS STAR
Manu Bennett
c Where youve seen him As Spartacuss

nemesis turned right-hand man
Crixus in TV series Spartacus: Blood
& Sand and its sequel, Spartacus:
Vengeance. On the big screen he
was in vampire hit 30 Days Of Night
and action thriller The Condemned.
c Where youre going to see him
Returning to play Crixus for the
final time in Spartacus: War Of The
Damned and leading the Goblin army
in Peter Jacksons eagerly anticipated
film adaptation of The Hobbit.
c What else Bennett turned down
the opportunity to play professional
rugby in order to study drama
and dance at university.
Bennett credits his

gladiatorial aptitude to
his varied background
in sport and dance
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A-List Fitness
Manu Bennett
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I like to commit 110% to my

fight scenes, says Bennett,
so I always expect some pain
he technique, co-ordination and sheer

physicality required to fight like a gladiator
are enough to leave most actors quaking in
their sandals. But for Manu Bennett, who
stars as champion gladiator Crixus in the
hit TV show Spartacus, it was made much easier by
the most unlikely of training backgrounds ballet.
My dance background has definitely given me
an advantage, says the New Zealand-born actor.
It has helped me in terms of learning choreography
and being able to move fluidly in unison with another
fighter. Great fighters like Bruce Lee and Mohammed
Ali actually said that fighting was a form of dancing.
In addition to ballet, Bennett has a diverse athletic
background that includes rugby, athletics, paddle
boarding and, of course, gym training, which helped him
sculpt the impressive physique required to play Crixus.
With season three of Spartacus in the works and a key
role as Azog, King of the Goblins, in the upcoming film of
The Hobbit already in the bag, audiences will be seeing
plenty more of his fancy footwork in the year ahead.
Crixus is an extremely physical role. How much
fight and weapons training did you have to do?
All the actors on Spartacus have experts to guide
us through weapons training, but now that I'm
almost four years into filming it, I feel very confident
in my fight scenes. Every season we start with a
gladiator bootcamp too, which pushes us to reach
optimum fitness and polish our weapon skills.
Words Ben Ince
The complete
season of
Spartacus:
Vengeance is out
now on DVD and
Blu-ray, courtesy
of Anchor Bay.
What does your weekly training routine consist of?

I go to the gym a couple of times a week more if
I want specific results stand-up paddle board or
surf a couple of times a week and, of course, I'm
fighting as a gladiator on set almost every day.
Im not exactly young any more [hes 43],
so I try to balance my muscle-building work in
the gym with flexibility exercises. Ive also been
an avid swimmer ever since a chiropractor told
me hed never had a swimmer as a patient.
What do you eat to build and maintain muscle?
Theres no other way to gain muscle than to eat protein
and get the energy required to train hard from complex
carbs and a healthy intake of fresh fruit and veg.
What do you eat over the course of a typical day?
In the morning I usually have porridge, but I do have it
with brown sugar and a little cream. Lunch is usually
something fresh and filling, such as chicken or tuna
salad or a meat and rice dish. Dinner usually follows
my gym workout, so thats when I load with 300500g of steak or chicken and steamed vegetables.
Is it hard to sustain being in such good shape
while filming for months at a time?
We get so busy on set it seems almost impossible
to fit the gym in. You really do have to force
yourself to overcome that mental obstacle.
Have you had any accidents or injuries on set?

I broke three ribs in a fight scene this year. I like
to commit 110% to my fight scenes, so I always
expect some degree of pain and suffering.
What was the key to getting in shape to play Crixus?
Ive been involved in many sports and physical activities
over the years, from rugby and athletics to ballet and
stand-up paddle boarding. I think this variety has helped
me to develop different movements and abilities,

and has also given me a more athletic physique,
all of which comes in handy for playing Crixus.
Ive been an avid swimmer ever

since a chiropractor told me hed
never had a swimmer as a patient
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Light work
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Timing is everything
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HARRY WILTSHIRE FIRST OUT THE WATER

MORE TIMES THAN ANY OTHER ATHLETE 2012
UK 70.3
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The best advice from the biggest names in tness
MUSCLE EXPERT
PERT p42
Photography Corbis
Charless
Poliquin
in
Ben
Titley
CARDIO EXPERT
PERT p44
GUEST EXPERT p46

46
WHY YOU SHOULD

HOULD
LISTEN TO HIM
M
He is the worlds
rlds
leading authority
ority
on strength and
conditioning and
has trained
Olympians in
12 sports.
WHY YOU
U SHOULD
LISTEN TO HIM
He coached
d Britains
swimming team
during the
e most
successfull period
in its history,
ry,
with six Olympic
medals in 2008.
WHY YOU SHOULD

LD
LISTEN TO HIM
After coming outt of
retirement, he won
an Olympic medal
in London at the
age of 40, 20
years after winning
ning
gold in Barcelona.
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Greg
Searle
Machines wear
out the more you
use them but the
human body is the
opposite. Youre
actually making it
stronger and more
likely to last
Muscle
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Learnfromthe best
Successful athletes may come from all walks of life but they all have
five habits in common, according to Charles Poliquin
Ive been a strength coach for

nearly three decades, and over
the years Ive met many strong
and highly successful athletes. Some have
overcome tremendous obstacles to achieve
their success, while others have great
genetics or seem to have found the fast
track to super-strength. But regardless of
how these athletes became so strong, they
almost always have five traits in common.
Heres what Ive learned about these
athletes so you can replicate their habits
and see your own strength levels soar.
L They value rest
I recently had dinner with Ed Coan, the

legendary world powerlifting champion.
How good was he? He became the world
powerlifting champion at age 21 in the 82kg
division, winning by 63kg. In 1991, at 100kg,
he totalled 1,090kg (436kg squat, 247kg
bench, 409kg deadlift). When lifters faced Ed
Coan, they were all fighting for second place.
You might expect Eds core belief to be
that you should train with Herculean intensity
but the secret he shared with me is the exact
opposite. He says one of the crucial parts
of his training was plenty of rest, including a
daily nap. He didnt offer any peer-reviewed
scientific papers to support his view but in
his mind it was only common sense. You
dont recover, then you dont grow, he said.
L They do what works for them
Ive seen athletes of comparable strength

develop with different approaches. Some
swear by short training cycles, some by long
ones. Some like to pyramid up and down
their weights in a single workout, while
others do several sets at peak weight.
Despite these differences, theres one
trait they have in common: theyre body
smart. If one training method doesnt work,
they try another until they find the system
Theres no such thing as a single, perfect workout

for everyone. Experimentation with various
methods is simply part of the training process
that works best for them. Through trial and
error they learn the most effective ways
to adhere to the principle of overload.
L They choose a mentor
A great bit of advice is to find someone who

is successful and copy what they do. If you
want to be a champion powerlifter, seek
the advice of a powerlifting guru. And if you
cant visit mentors in person and train under
them, read their books. Their results prove
they know what theyre talking about.
Get bigger and stronger
REALISE THE
IMPORTANCE OF REST
Its easy to think you need
to work out around the
clock to get stronger, but
rest is when you get better.
Quick tips to make giant strides
LISTEN TO YOUR BODY

You are unique so what
works for someone else
may not work for you.
Listen to your body: its
the only gauge you have.
KEEP EXPERIMENTING
Give a training programme
time to work but if you
dont see results, move on.
Experiment intelligently
and see how you respond.
L They constantly experiment
Every single one of the athletes Im talking

about tried many things to get stronger.
This natural curiosity and willingness to
experiment and take risks are important
concepts. Theres no such thing as a single,
perfect workout for everyone every
system has some effect and some work
better than others. Experimentation with
various methods is simply part of the training
process. I find it frustrating to see so many
coaches and organisations claiming they
have the perfect workout system. No one
system is the best for everyone. Its essential
to experiment to find out what works for you.
L Theyre great stress managers
Successful athletes can see opportunities

in unfortunate events or obstacles instead
of the drawbacks. Theyve had setbacks,
which theyve used to improve. In the
words of Friedrich Nietzsche, What does
not destroy me makes me stronger.
Get advice, find a course and buy
supplements at charlespoliquin.com
For more muscle-building

For some
advicegreat
frompull-up
Charlesvariations
Poliquin go
goto
tomensfitness.co.uk/links/poliquin
mensfitness.co.uk/links/pullups
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Cardio
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Turnthe tide
Former British swimming coach Ben Titley explains how you

can develop a culture of winning both in the pool and in life
British swimming is in a healthy place.

We might not have won the Olympic
golds that cycling and rowing did this
summer, but we had a lot more finalists and fourth
or fifth-placed finishers who only missed out on
medals by hundredths of a second. I was head coach
of the womens team at the 2008 Beijing Olympics
and until that point, during the previous 20 years, I
think wed had just four female individual Olympic
finalists [in 2008, Britains women had 14 finalists
and won five medals]. The biggest thing weve
done is change the mindset of British swimming.
Now our challenge is to make the most of the
athletes we have in this country and that is done through
having great coaches. We still have steps to take to
develop a culture of winning like the US team has
but we can enjoy a similar success to that enjoyed by
British cycling. Changing your mindset to being able to
achieve whatever you want, in the pool or out, can be
instilled in everyone, from elite athletes to amateurs.
L Enjoy the challenge
All the athletes Ive been fortunate enough to coach

have been great competitors. Not one of them has
shirked the chance to pit themselves against the
best. The one trait theyve all had in common is that
they love to race and be the best they can be.
L Live responsibly
When I first work with someone, I identify if they have

that drive and desire to do what it takes to be the best.
If someone says they want to be the best in their
sport but they also want to go out at the weekend and
down ten pints, its never going to happen for them.
L Get comfortable
Our swimmers do a fair bit of work out of the pool

[see box, below] because its good to build general
athleticism and strength and Id like to see someone
try to lift a pair of dumbbells under water but theres
no substitute for getting used to being in the water.
When Michael Phelps was a child he spent most of
his time in the pool because that was what he enjoyed.
Your actions out of

the pool can have a
significant effect on
your performance in it
There's no
substitute
for getting
used to
being in
the water
Titleys alternative methods
Interview Sam Rider Photography Corbis
Heres how Liam Tancock trained out of the pool to set the 50m backstroke record
BALLET
Ballet dancers are strong,
have a great core and are
very aware of their body
positions, says Tancock.
A swimmer needs to
be aware of their hand
and foot placement.
ROCK CLIMBING
This requires forearm
strength, something I
need for pulling through
the water. After an hour
of climbing, my forearms
will be on fire. Then Ill get
into the pool and swim.
KICKBOXING
This involves controlled
aggression and is a
powerful movement,
which we need. Theres a
lot of crossover between
sports and it keeps
training fun and fresh.
He didnt train, he was just playing, but hes been in or

around water all his life. The best people in the world get
to that level because they live and breathe what they do.
L Be respectful
Elite athletes will always have an edge but Ive found

some of the easiest to coach are very personable
and respectful. That makes you as a coach want
to spend time with them. Liam Tancock and I get
on well and that makes us work well as a team.
L Dont waste your talent
You cant reach the top in elite-level sport if you

dont have your nutrition, training and recovery
spot on. In a relatively popular sport such as
swimming, there are always going to be people
who are just as talented as you. But its what
you do with that talent that really counts.
The 2012 Gillette Great Starts campaign celebrates
community coaches and inspires the next
generation of coaches by providing them with
grants to fund their next level qualifications.
For more expert cardio training tips go to mensfitness.co.uk/links/cardiotraining

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Motivation
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Getbacktoyourbest
Adapting your training can help you achieve peak performance
whatever your age, says Olympic rowing legend Greg Searle
Greg Searle won a gold medal at the

Barcelona Olympics in 1992 and a
bronze four years later in Atlanta. He
retired from rowing in 2000, only to return a decade
later, eventually claiming another bronze medal at
London 2012 aged 40. Heres his advice on how to
get back into serious training after a long layoff.
Searle and his team-mates

after winning bronze in the
mens eight at London 2012
L Set your goals
The most important thing is to set goals, to give yourself

a reason to get back into training. It could be competing
in a particular race or being able to run the entire time
during a game of five-a-side. Since the Olympics, Ive
sat on a rowing machine and done some sessions, but
it seems like theres no point because without that goal
to aim for I dont have the drive to push myself as hard.
L Change with the times
Its really important not to get stuck in your ways.

What made you successful in your 20s wont
necessarily make you successful in your 30s and
40s youve got to be ready to listen and to change.
When I was younger I used to have quite a
traditionally British approach to training a no pain, no
gain approach where most of the time I was informally
racing people and trying to win. It made me a good
racer but I was also somewhat inconsistent. When I
came back I had to set aside my old ideas, swallow my
pride to a certain extent and focus on doing much more
controlled, longer, lower-intensity training sessions.
L Live a healthy lifestyle
When I came out of retirement, my aim was to be as fit

at 40 as I was at 20, so I did everything I could to give
myself the best chance of achieving that. I sharpened
my diet and made sure I always ate wholegrain cereal
for breakfast, and fruit and vegetables with lunch and
dinner. I took a decent amount of supplements too,
plus I cut out caffeine and alcohol, and made sure
I got eight hours sleep every night. Its much more
important to take care of your body as you get older.
If you're an
older guy in
a team sport,
use your
experience
and lead by
example
L Pain can be good
Its important to keep a positive frame of mind and

realise that although training hurts, it does you good.
Most machines wear out the more you use them but
the human body is the opposite of that. Youre actually
making it stronger and more likely to last. Working hard
also gives you the opportunity to improve yourself. If the
conditions are difficult if you go running in the rain, for
instance it will feel all the better when youre finished.
L Lead by example
If youre an older guy in a team sport, its your

responsibility to use your experience and lead
by example. For me, that included training with a
smile on my face, telling my team-mates that I
was nervous in order to ease their nerves, or telling
them Id messed up rather than criticising them
for messing up when things went wrong. I tried to
be a good role model and show them that its OK
to be open and honest about things like that.
Greg Searles autobiography, If Not Now, When?,
is out now in hardback, priced 18.99
Interview Ben Ince Photography Getty
Rules of recovery
How Searle kept his body in peak shape while training for London 2012
STRETCH SMART
I always took the time to warm up and warm down
properly after training, which I didnt really do when
I was younger. For rowing that meant focusing on
stretching my hamstrings, glutes and hips, and
making sure I kept my back in a good position.
ROW TO THE BEAT

I also monitored myself better than I ever had
before. I checked my heart rate frequently
to make sure it stayed in a reasonable
band. If my pulse went out of that band,
Id moderate my training accordingly.
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HYDRO POWER
I would also check my
bodyweight every morning. If I had a
low weight, it would usually mean I
was dehydrated, so Id make sure I
took on more fluid during the day.
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0
5BEST
XXXXXXXX
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s
p
i
t
e
l
c
s
u
m
Want to get bigger? You need to shock your

muscles, then help them recover. Heres a
half-century of ways to do just that
Words Joel Snape Photography Tom Miles
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50 BEST TIPS: MUSCLE
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More weight means more

muscle, and using chalk means
more weight. Chalking up to
improve your grip can add 10kg to
some exercises instantly, says
strength coach Sean McPhillips
(supremetraining.co.uk). If your
gym doesnt allow it, try the liquid
variety or change gyms.
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Chalk up
XXXXXXXX
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Lift heavy
Think big
Big, compound moves such as the

squat, bench and deadlift should
be the staples of your programme. Studies
have shown that theyll lead to surges
in testosterone and growth hormone
as well as recruiting huge numbers of
muscle fibres all essential for growth.
Add volume
Heavier weights and more volume

will both work - but theyre better
together. Lift heavy at the start of each
session, using sets of one to three reps,
suggests strength coach Ben Coker (bencoker.com). Then, in your assistance moves,
drop down to six to eight reps per set,
with more focus on muscle damage and
metabolic stress. The heavy lifting will recruit
the fast-twitch fibres for the whole session.
Try mixing heavy bench presses with lighter
dumbbell benching for great results.
Get fired up
Post-activation potentiation
sounds complicated. It isnt.
Do a heavy single at 90-95% of your
one-rep max, then go straight into a
working set, says Coker. This will recruit
more type 2 fast-twitch muscle fibres,
which youll fatigue throughout the
work set. And that means growth.
Cluster up
To add more volume, try cluster

sets. Lets say you can get four reps
at 90% of your one-rep max weight, says
Coker. If you cluster those sets by taking
ten seconds rest after each one, its likely
you could manage six reps. Across several
sets thatll make a huge difference. This
works better on moves with minimal set-up
time - think deadlifts, not overhead squats.
Supercharge
your warm-up
Wake up
Model Ben W@IMM
A solid warm-up will let you lift more

weight later, meaning added muscle.
Remember, the point of your warm-up is
to open joints, stretch ligaments, tendons,
increase your muscle temperature and wake
up your nervous system, says McPhillips. If
youre doing a heavy session, start with basic
bodyweight movements to get things firing.
Unleash bell
Add kettlebell moves to your

warm-up to prime your muscles.
Swings and presses will get everything
firing, says McPhillips. Itll mean you can
move more weight for more reps later. Itll
also add a bit of volume to your workout.
Ramp it up
Dont just jump in at the heaviest

weight you can lift. Working up to a
top set of three to five reps after seven sets
of progressively lighter weights allows you
to do speed work early on, and then go on to
some heavy work too, says strength coach
Joseph Lightfoot (jplightfoot.com). It also
keeps the volume high. So make sure the
bars moving fast when the weights are low.
Add variety
Rest/pause
This technique is highly effective

for building muscle. Rest/pause
training stimulates growth through high
fatigue in the working muscles, says trainer
Mike Campbell (meatmikecampbell.com).
Pick a weight you can lift for ten reps and
do eight reps. Rest for 20 seconds, then
do as many reps as possible, then rest
another 20 seconds and repeat. If your
arms arent ablaze, youve done it wrong.
10
Squeezy does it
When youre lifting for

strength, youll often do
reps without focusing on movement
quality. If you want to build muscle, thats
a mistake. At the top of each rep, pause
and squeeze the target muscle, says
personal trainer Adam Gethin. This process,
known as an isometric contraction, can
help maximise muscle fibre recruitment.
11
Start high,
then drop
In drop sets, you go until failure,

lower the weight, then get some more
reps so start high. Youll get the most
muscle recruitment if you start heavy
and aim for roughly six reps total, says
Coker. Start at 90-95% of your max, hit
two reps, drop the weight, get two more
reps, drop the weight and hit two more.
Youll recruit lots of muscle fibres.
12
Go technical
Instead of decreasing the

weight, try a technical drop
set by making a move mechanically
easier for your body. For instance, do a
set of strict dumbbell curls, then switch
to hammer curls when you hit failure.
Finish with cheat curls to fry your biceps.
13
Embrace contrasts
In contrast training, a strength

movement is followed by an
explosive exercise my preferences are
jumps, throws or sprints, says trainer Jack
Lovett (spartanperformance.co.uk). So
follow squats with jump squats or do bench
presses followed by explosive press-ups.
In order to get the best transfer effect, rest
for ten to 20 seconds between exercises,
and rest for three minutes between sets.
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Train by
numbers
14
Grease the groove
To add volume without

frying your muscles, try a
training technique beloved of the Russian
military: simply do lots of low-rep chinups or press-ups throughout the day.
Or just hit one max set in the morning,
preferably before you get in the shower.
15
Try 2-3-5
Your rep schemes for musclebuilding should be based on

getting more reps and more weight while
minimising fatigue, says Lightfoot. Try
the 2-3-5 system: two reps, then three,
then five, then go back to two. Do four to
six rounds. Even if you use a weight thats
heavy for five reps youll need minimal
rest before the set of two, so youll get
a lot of quality reps in very quickly.
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18
Ring the
changes
Theres a reason
gymnasts are all built like
superheroes. Ring work forces
you to create huge amounts of
tension - and a general theme
for building muscle is maximising
time under tension, says Lightfoot.
Start by making sure you can
hold the top position of a pressup, then go for sets of 20-30
reps, keeping your body rigid.
16
Climb the ladder
For chin-ups or dips, try the

ladder approach. Do one
rep, take a short rest, then do two, says
Lightfoot. Go all the way up to five or ten
and youll hit high numbers of reps very
quickly. For an extra challenge, go back
down the ladder once you hit the top.
17
Revamp your rests
Small back? Weak arms? You

should do more chin-ups and
press-ups, says strength coach Zoran
Dubaic (strengthandperformance.co.uk).
I like to do anything up to 20 sets of five
chin-ups on a medium-intensity day.
For fast results, do a set of five
between every pushing move on
bench day that way youll get a lot
of volume with minimal effort.
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XXXXXXXX
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Build action
hero muscle
20
Bring the
thunder
For his roles in Thor and

Avengers Assemble, Chris Hemsworth
warmed up with heavy Turkish get-ups.
They teach your body to move as a unit,
and force your stabiliser muscles to
grow. Add them to your warm-up you'll
find a form guide at bit.ly/scpV3j.
21
Carry on
During the filming of Warrior,

Tom Hardy kept himself busy
by hauling his personal trainer around
the set, firemans carry-style. Team
up with a partner and alternate 30m
carries until one of you admits defeat.
22
Arm yourself
To get Sylvester Stallone the

monumental forearms he
has in both Expendables films, his trainer
Gunnar Peterson added one simple trick.
Hed do deadlifts, then shrug the same
weight for reps, says Peterson. It works his
glutes, calves, forearms, grip - everything.
23
Get wild
For his role as Wolverine,

Hugh Jackman constantly
hit his muscles from different angles. Wed
go from a compound move to an isolation
one, says trainer Mike Ryan. A great
example is going from dumbbell bench
press straight into flyes or cable crossovers.
Work each
muscle group
24
25
26
27
Chest
Ring flye
Also possible with a
TRX. Superset them with ring pressups to supersize your pecs.
Triceps
Weighted dip
Hold a weight between
your ankles or invest in a belt.
Abs
Abs wheel rollout

Do five sets of ten
at the end of your workout, and
build up to the standing version.
Quads
Front squat
It takes practice, but
its worth doing. Bulgarian split squats
get an honourable second place.
19
Think
negative
Negatives can
change up your training and
cause increased trauma to your
muscle fibres, forcing them
to grow back bigger, says
McPhillips. To do them, get a
partner to help you lift a weight
or jump to the top of a move
such as the chin-up and then
take five seconds to lower it.
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28
29
Hamstrings
Romanian deadlift
An easy choice. Do a
few sets on deadlift day to strengthen
yourself up for sprinting.
Biceps
Close-grip chin-up
Bringing your hands
together makes your biceps do the lions
share of the work. If youve got the space
for it, rope-climbing is even better.
30
Calves
Calf raise
Do 100 reps at the
end of your regular leg sessions if
you want them to grow. Change your
foot position for best results.
31
32
Glutes
Single-leg glute bridge

Not only will this make
your glutes grow, itll help injury-proof
your hamstrings for sprint sessions.
Back
Deadlift
Other moves will
let you hit your back muscles more
directly, but none will let you shift as
much weight as this classic move.
Get strong
33
Challenge yourself
Exercises such as the tyre

flip and log clean and press
help train your muscles in a way that barbells
and dumbbells cant, says Lovett. They hit
multiple muscle groups simultaneously with
an increased emphasis on core strength
and stabilisation, making them tremendous
for muscle mass. If you havent got the
necessary kit, power cleans and overhead
presses will give the same benefits, and
make you look awesome in the gym.
34
Get heavy
The farmers walk will

tax every muscle in your
body pair it with the bench press and
youve got a potent combination. Do
three to five reps in the bench, rest for a
minute, and do a 30m farmers walk, says
Lightfoot. Aim for five to six sets, ramping
up to a weight you can lift sharply.
35
Push it
Another strongman staple

that taxes every muscle
in your body is the truck pull. It hits
everything, creating the perfect hormonal
environment for muscle growth, says
Campbell. If you havent got a car to
push or pull, use a sled. Go for maximum
distance at the end of your workout.
Be athletic
36
Sprint to win
Sprinting will develop

kick-ass hamstrings and
glutes and help prime the body for heavy
lifts too, says Dubaic, before adding a
note of caution. Sprinting puts your body
through a ton of stress, so dont overdo
it. Keep it simple and build up gradually.
Starting with four to six 15m sprints
with as much recovery as you need.
37
Hit the hill
If youre in the mood

for punishment, try hill
sprints. Find a good 30-50m hill and aim
for five sprints up you can walk back
down, says Campbell. Itll force every
muscle in your body to work, putting you
in the perfect anabolic state. Bonus: itll
also keep you burning fat for hours.
38
Be explosive
If youre doing classic

eight-to-12-rep workouts,
blast your muscles into growth by adding
an explosive move afterwards. Standing
broad jumps and medicine ball slams will
shock your muscles into growth, says
Campbell. Do two or three after every set.
Hang tough
39
Build your
foundation
Finish your workout with

a couple of max sets on a suspension
trainer, suggests McPhillips. Any
move you do will engage your core
muscles, working your abs and building
your foundation for bigger moves.
40
Row for success
Do a suspension drop set,

says McPhillips. This means
doing as many ring/TRX rows as you can,
then changing to a steeper angle when you
hit failure and get a couple more reps. More
microfibre tears mean more muscle gains.
Step up to
a new level
41
Go Deutsch
Try the advanced German

body composition method,
says Campbell. Pick three exercises that
hit the same muscle group, then do six
of the first, 12 of the second and 25
of the third. Rest two minutes, then
repeat. Thisll promote anabolic
hormones and help you grow.
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Change your
43
timing
Vary your tempo to add

to muscular recruitment, says Campbell.
A good scheme is 4110 four seconds to
lower, a one-second hold at the bottom, one
second of contraction and zero hold at top.
Try 2220, 2010 or 6010 for subsequent sets.
44
42
Catch your
breath
Breathe from
your belly and brace your core
as you lift, says Lovett. Itll
strengthen your core, leading to
improved strength meaning more
muscle gains. Incorrect breathing
will result in poor posture and
increased chance of injury.
Hit your grip
Get some FatGripz,

handles that artificially
thicken a bar, and put them on every
dumbbell and barbell you use for your
upper-body workouts, says Campbell.
The increased neural activation and
motor unit recruitment will see your arms,
shoulders, chest and back grow quickly.
45
Up your reps
Ultra-high-rep training has

been out of fashion, but its
coming back. Performed with intensity,
high-rep training can unlock new growth
thanks to total muscle fibre stimulation, says
Gethin. Try one set of curls to near-failure
with an empty barbell, aiming for 30 reps.
46
Use tri-sets
Hitting three moves in one

massive set will force your
muscles to adapt. Campbell suggests a
classic. To hit your chest and shoulders, try
a 75 dumbbell press for six reps, follow by a
45 press for ten reps, then a flat press for 15
reps. Take ten seconds rest between each
exercise and two minutes between sets.
47
Finish strong
At the end of a leg day put

40% of your max on the bar
and do as many reps as you can, resting
at the top if you need to, says Campbell.
Aim for 50. The recruitment and lactate
build-up will have a huge growth effect.
Change your life
48
De-stress
Too much stress will send

you into a catabolic state.
Make sure you totally relax for at least
30 minutes a night, says Campbell. No
phone, no gadgets just a book or a chat.
49
Hit the sack
Bedtime is prime time

for recovery. Make sure
youre sleeping for eight hours a night, says
Campbell. And turn off all your electronic
devices before you hit the pillow.
50
Eat more
You need to overfeed

your muscles to let
them grow, says Campbell. Consuming
2g of protein per kilo of bodyweight
every day is a good start now turn to
p103 for our 50 top nutrition tips.
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For some great pull-up variations go to mensfitness.co.uk/links/pullups

56/AUGUST
56/JANUARY2012/menstness.co.uk
2013/menstness.co.uk
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LIONEL MESSI
Wizard
Lionel Messi makes football look easy, but his journey
to become one of the all-time great players has been
anything but. He tells MF how he overcame adversity
Words Sam Rider, Thomas Unsworth
Little
For more meal plans to help you achieve your goals go to mensfitness.co.uk/tktktktktktktk
WorldMags.net
LIONEL MESSI
WorldMags.net
t 25, Lionel Andrs

Messi has already
joined the select
elite of football
players regarded
as the best of all
time. His build and courageous
playing style mirror that of his
legendary Argentine compatriot
Diego Maradona, while his lethal
finishing is comparable to that
of Pel. At the time of writing,
he is just 12 goals short of Gerd
Mllers calendar-year record
of 85 and, with two months
left in 2012, appears likely to
surpass it. He is already
FC Barcelonas all-time
top scorer, and when the
Ballon dOr is awarded for
the worlds player of the
year in January he will
be going for his fourth
consecutive crown.
But despite his
phenomenal talent,
as a young player it wasnt
inevitable that Messi would
rise to the very top of the sport.
Although he ran rings around
older boys at his local club
Grandoli, from an early age
he had to overcome physical
disadvantages that cast doubt
over his chances of even
becoming a professional. MF
met him to find out how he
defeated the odds and turned
his so-called weaknesses
into strengths and what
drives him on to ever greater
footballing achievements.
Its obvious many players
have a size advantage over me,
says the 1.69m Messi, talking
to MF just days after scoring a
brace for Barcelona against rivals
Real Madrid to keep his club at
the summit of the La Liga table.
But I dont let that affect my
game. I dont ever think about
getting injured, so that is why I
dont seem to be bothered by
any treatment I might get on
the pitch. Players might have a
physical advantage over me but
mentally I dont think that.
Photography Getty
Little by little
Messi was excelling for the

youth team of Newells Old Boys
in his home city Rosario when
Carles Rexach, sporting director
of Barcelona, became aware of
his talent. But at the age of eight
he had been diagnosed with
a growth hormone deficiency,

which not only causes adult
height to be reduced but can also
impede muscular development
and bone maturation. Growth
hormone injections costing
around $1,000 per month were
required. I always remember
that every night I would sit on
my bed and have injections in
my legs, says Messi. It wasnt
fun, I can assure you, but I
wanted to become a footballer
so much that it was worth it.
At 13, although his talent
was obvious, Barcelona were
sceptical about signing him.
His father, Jorge, fought to
convince them. He has had
a big influence on me, Messi
says. He worked so hard to
try and pay for my hormone
injections in Argentina and even
I have a natural
ability but Ive
always wanted
to keep on
getting better
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though he worked two jobs they

were still so expensive. When
Barcelona offered to pay it was
a big decision for him to move
the family but it is one he took
for me. Over a two-year period
the treatment helped Messi
get bigger and stronger while
he concentrated on impressing
in Barcelonas youth team.
New beginnings
It was at the Catalan sides youth

set-up, based at the centre of
excellence known as La Masia
(the farmhouse), where Messis
ability and the clubs philosophy
combined to cultivate the player
he is today. It is obvious from the
players that La Masia produces
that there are great teachers of
the game there, he says. But it
is about so much more than that.
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At 18, Messi scored two

goals as Argentina won
the 2005 Fifa Youth
World Championship
Messi lifts the

Champions League
trophy in 2011
In the past three seasons,

Messi has scored 173 goals
in 168 club appearances
They teach you respect, humility,

togetherness and that is the
reason you see the Barcelona
you do today. It doesnt just
make you a football player it
makes you a good man.
Messi made his first-team
debut in the 2004-05 season. A
substitute appearance at the end
of the season against Albacete
marked his first goal for the club
a deftly disguised lob from
the edge of the box. Sid Lowe, a
Spain-based football journalist
who contributes to the Guardian,
FourFourTwo, World Soccer
and others, noticed his talent
immediately. It was apparent
when he first made it into the
first team that he was potentially
very special indeed, he tells
MF. The control, the pace, the
way he plays now all of that
was already on show. But the

game that really made everyone
say, Wow! Hes special,
came away at Real Madrid,
when Barcelona won 3-0.
Unfortunately for Messi, that
breakthrough performance in
November 2005 was followed
by a series of injuries, the worst
being a thigh muscle tear that
caused him to miss the end
of the 2005-6 season (when
Barcelona won the league title)
and a broken foot that ruled
him out for three months of the
following season. As a result,
he didnt establish himself in
the Bara team until 2007,
although, Lowe says, the notion
that Messi suddenly became
good is a myth. He was always
brilliant. He just needed to be
fully fit and be made important.
It was when Pep Guardiola
became head coach in 2008
that Messi was brought to centre
stage. I have a natural ability
but Ive always wanted to keep
on getting better, says Messi.
I am fortunate to play with
some of the greatest players
ever and I have also listened
to the advice of many great
men at Barcelona. So how
exactly did the club manage to

bring the best out of Messi?
Appetite for success
Firstly, his diet changed. The

turning point came in March
2008, after he tore a hamstring
in a Champions League match
against Celtic and
nd left the field in
tears. Messi had struggled with
repetitive muscle
e strains and
Barcelonas senior
nior staff took
action, constructing
ting a plan to
manage his diet,
t, sleep and
stretching. Juanjo
jo
Brau, a fitness and
rehabilitation coach,
oach,
was assigned ass
Messis dedicated
ted
personal trainer to
help him avoid injury.
njury.
Up to that point
nt he had
followed a typical
al Argentine
diet of red meat and carbs
but now fish and
nd vegetables
were prescribed.
d. The changes
helped him become
ome leaner
and stronger, recover
cover more
quickly and, crucially,
cially, be less
susceptible to injury.
njury. Hes
not as barrel-chested
ested or as
immediately powerful
werful as
Maradona, says Lowe, but
if you see Messi now youll
Pep Guardiola brought

Messi
si to centre stage in
his Barcelona team
MARKED MAN
Train like Messi to terrorise your opponents with and without the ball
BIGGER ISNT
ALWAYS BETTER
PLAY WITHOUT
THE BALL
STAY IN
CONTROL
The game is getting so much

faster that you have to adapt. In
training we do a lot of one-touch
work in small spaces. It forces you
to think quickly and improve your
reactions and decision making.
So much focus is on when you have

the ball, its easy to forget what to
do when you dont. Be aware of
other players around you before
you get the ball. It makes you more
aware when you do have it.
If the best option is to run with the

ball, you need very close control.
Again, practise in very tight spaces.
The ball must stay as close as
possible. It needs to stick to your foot
and that only comes by practising.
WorldMags.net
LIONEL MESSI
Messi takes on South Korea

at the 2010 World Cup
WorldMags.net
FINISHING
SCHOOL
Top the scoring tables
with Messis shooting tips
ACCURACY
To begin with, focus on accuracy.

Practise shooting from different
angles all over the box and
aim for the top corners. Once
you become consistent, you
can work on adding power.
POWER
Body position is important. Dont

lean back because youll end up
hitting the ball over the bar. Lean
into the ball and focus on a clean
strike with the top of your foot.
ONE ON ONES
This is all about timing. Dont

shoot too soon or too late
wait until you see the keeper
coming out of his goal so hes
off-balance and place it past
him with the side of your foot.
If I can stay on
my feet, I will
There is a way
football should
be played
Picking up
his third
consecutive
Ballon dOr in
January 2012
see hes got strong arms, hes

got an athletes body and hes
always been extremely quick.
Removing distractions
Guardiola, the former Bara

and Spain captain, took over
a team that was talented
but sometimes arrogant and
perceived as underachievers,
having gone without a trophy
since the La Liga/Champions
League double of 2005-6. He
decided the best way to break
the streak was to find the most
effective method of harnessing
Messis mercurial talents.
When Messi broke into the
team his best friends were
Ronaldinho and Deco but the
coach quickly moved them on.
They were living the high life
and treated Messi as family.
For that he idolised them and
fears he would be led astray
were too great to be ignored.
Guardiola basically said to
Messi, Youve got a choice. If
you want to be the best, back
away from them, says Lowe.
There have never been negative
headlines regarding Messi away
from the field but there was a
fear of where he might go, rather
than where he was going.
Messi made the right decision
for his career and hasnt looked
back since. He has won every
club trophy available, scored

a record 15 La Liga hat-tricks
and been named his countrys
captain. In his last three full
seasons he has scored a
simply astonishing 173 goals
in 168 club appearances.
On the field his play is
exemplary, not least in his
refusal to gain an advantage by
exaggerating or simulating or
diving, as its more honestly
known. My main objective is to
win games. If I can stay on my
feet and maybe have the chance
to set up a goal for one of my
team-mates or even score one
myself then that is what I will
do, he says. There is a way
football should be played and
a way football should not be
played. At Barcelona we choose
to play it the way it should be.
We have to appreciate that
lots of kids will look up to us and
that in itself is a responsibility. I
dont think every day that I have
this responsibility to be a role
model. I have a simple lifestyle
and just enjoy spending time
with my family and friends. I am
a regular guy who just happens
to play football for a living.
Forward thinking
Despite all his individual

accolades, records, medals and
trophies including Barcelonas
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treble of La Liga, Copa del

Rey and Champions League
in 2008-9, the only time a
Spanish team has achieved
this Messis motivation and
appetite remain constant.
I owe my success to
my family, my coaches, my
team-mates but personally
I never think about previous
success, he says. If the last
season was a very successful
one, it doesnt matter. I always
look to the future and what
there is to be won. I can look
back when Im retired.
And even though his career
has brought glittering success
and an early elevation to the
pantheon of all-time greats,
arguably its not even his
brilliance with the ball that
makes him special. Anyone
who watches Messi play
appreciates his skill but the
lasting impression he leaves
is of a man who never thinks
of cheating, celebrates his
team-mates achievements
as much as his own and,
most of all, takes great joy
in simply playing football.
I am in love with the game
the same today as I was at five
years old, Messi says. Nothing
has changed for me at all. I play
the game with a smile and that
helps me. I love what I do.
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THE
COMPLETE
PICTURE
Training, nutrition and recovery are vital to

building a strong body but theres one
final element to consider. MF explains how
to harness the power of your hormones
Words Joel Snape Illustrations Peter Crowther@Debut Art
f you spend any time in a gym, youll probably hear

guys talking about how their training is going. Youll
also hear them discussing their nutrition strategies
for bulking up or getting lean. And you may even
hear them chat about what theyre doing to speed
up the recovery process ahead of their next session.
What youre unlikely to hear, however, is talk about what
theyre doing to optimise their hormones. You wont hear
it because, even though your hormones dictate everything
from your mood to your ability to pack on muscle, this is an
area of performance thats almost entirely overlooked.
Our guide to the key players in your hormonal cascade
(the term used to describe how they work together) will
help you solve the final piece of the training puzzle.
62/AUGUST 2012/menstness.co.uk
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HORMONES
Testosterone
Also known as The man hormone
What it does Improves muscle mass,
strength and bone density, improves
brain function and protects against
everything from Alzheimers to cancer
To harness its power you
should Live like a caveman
How to do it The simple way to boost
testosterone is to live like a hunter-gatherer
and part-time nun, says nutritionist and
trainer Ben Coomber (bodytypenutrition.
co.uk). Get lots of sleep, preferably with the
suns cycle 10pm to 6am is ideal if you can
manage it. Eat lots of meat, fats and whole,
natural foods. Train with big compound
lifts, adding some sprinting, jumping and
playing. Avoid alcohol binges they can
halt testosterone production for up to two
days but do enjoy the odd glass of red
wine. Drink lots of water around 2.5 to
3 litres a day is ideal for most guys. Avoid
coffee after 4pm and rest and relax when
you can. Also, have lots of sex if you can
manage it. Hence the part-time caveat.
Growth
hormone
Also known as HGH, when its injected
as a prescription muscle-builder
What it does Stimulates growth, cell
reproduction and regeneration
To harness its power you should
Manage your mealtimes
How to do it Your testosterone-boosting
plan will also help with your production
of growth hormone, but you can improve
it further by timing your food intake. The
most effective way to boost HGH varies
depending on when you exercise, says
Coomber. If you train early in the morning,
try taking on caffeine and branched-chain
amino acids (BCAAs), working out on
an empty stomach and then eating 30
minutes after training. The first two or
three sessions will seem tough, but youll
quickly adapt as your body becomes more
efficient at using its own energy stores.
If you train in the evening, though, your
body should be fuelled without the caffeine
and BCAAs. You should still have a postworkout meal 30 minutes afterwards but
it should include simple carbs such as
potatoes, white rice or protein pancakes,'
Coomber says. Theyll promote quicker
recovery and larger spikes in insulin, but
your high blood glucose level will drop
around two hours later, leaving HGH to rise.
WorldMags.net
menstness.co.uk/JANUARY
2012/63
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DHT
Also known as The man-maker
What it does Boosts your mood, increases
your strength and improves your sex life
To harness its power you should Eat good
fats from organic and free-range animals
How to do it Dihydrotestosterone to use
its full title is the most important hormone
youve never heard of. According to Warrior
Diet creator Ori Hofmekler, its the king of
male hormones, and ten times stronger
than testosterone. It also cant be converted
into oestrogen, unlike testosterone.
So how do you optimise your levels? The
best way is to consume adequate dietary
fat, says strength and conditioning coach
Mike Mahler (mikemahler.com). Coconut
oil and milk are good sources. Magnesium
oil and zinc can also help. And eat freerange. Meat from factory farms is loaded
with toxins and stress hormones, says
Mahler. You cant eat healthy meat from
unhealthy animals, and the fewer toxins
you consume, the more energy youll have
available for optimal hormone production.
Cortisol
Also known as The stress hormone
What it does Its released in response to
stress, freeing up glucose for the brain
and generating energy from your stored
reserves but theres a price to pay
Keep calm and reassess your life
How to do it Lets be honest you cant
eliminate all the stress from your life.
Work, family life, emotions, food, booze,

late nights and your mindset all contribute
to an increase in stress, so you should
focus on what you can control and
stop worrying about what you cant.
The best advice is to force yourself
to look at the stress factors in your life,
which are unique to every individual, says
Coomber. Is your boss acting like an arse?
You need take steps to address that. Do
you overdo cardio-based training? Cut
back and factor in some more resistance
training or therapeutic exercise, such
as yoga. Is your diet too high in alcohol,
processed foods or other unhealthy
things? Clean it up. Do you stay up late
watching TV? Switch to reading for the 30
minutes before bed. Is a family member
or friend causing you stress? Tackle the
issue head on and resolve the conflict.
As well as solving problems, you may
find you need to alter your mindset. If
youre generally a stressed person, you
need to change your thought process and
look at problems and scenarios from a
different perspective, says Coomber.
Insulin
Also known as The carb-and-fat regulator
What it does Helps cells take up glucose
for energy, and regulates metabolism
Avoid bread and cereal
How to do it Youve probably heard of
insulin because of its role in diabetes Type
1 diabetics cant produce it, while Type 2
sufferers produce too much because the
body isnt using it effectively. Insulin is
necessary for carrying nutrients to cells,
including glucose for brain function. The
thing you need to avoid is insulin resistance.
Hormonal
harmony
You can improve your levels of each
hormone independently, but the reality
is that they all affect each other so the
best way to optimise your health is to get
them working together in what experts
call a hormonal cascade. Heres how
to kick off the process in just one day.
Get up
If youre
struggling
to get out of
bed, consider investing
in a natural light alarm
clock. This will wake you
up gradually with fauxdaylight rather than shrill
buzzing, gently nudging
down your melatonin
levels and preventing a
surge in cortisol levels.
Have a
power
shake
Mix 30-40g
of whey protein, a pinch
of nutmeg and a handful
of chia seeds for a shake
thatll keep your dopamine
and leptin levels on track.
WorldMags.net
Do one thing
The mailbox full

of unread emails
can wait. As soon
as you get into work, tackle
the most important thing
you need to sort out today.
WorldMags.net
HORMONES
Carbohydrates are the biggest

stimulators of insulin, says Mahler.
Protein is a mild stimulator, but it also
stimulates glucagon, which helps to
balance out the effect. To optimise your
insulin levels, get your carbohydrates
from low-glycaemic fruits, legumes
and vegetables. Focus on healthy fats
from nuts and seeds, olive oil, coconut
oil and omega 3s. Try a meal with a
tablespoon of coconut oil two hours
before a workout, and enjoy the benefits.
Dopamine
Also known as The happiness hormone
What it does Helps you stay
organised, social and confident and
free from addictive behaviours
Swap salt and sugar for spices
How to do it Dopamine is what gives your
body the boost it needs to get out of bed
in the morning and take charge of your
day, says Mahler. Its important in mood,
motivation, attention and learning, and
is also connected to addictive behaviour
people with low levels are often
addicted to quick pleasure and succumb
easily to addictions. If youre lacking
motivation or feeling tired and burned out,
dopamine is the hormone to address.
Start by cutting out foods that lower
your levels. Sugar, white bread, pasta
and other processed snacks hamper
dopamine production, says Mahler. To
raise your levels, try supplementing
with vitamin B and L-carnitine. Fresh
spices will help: nutmeg is great for
a boost in your morning shake, but
cinnamon, basil, cumin and turmeric
are all great additions to your diet.
Have a
coffee
Caffeine can
jump-start low
dopamine levels, but stick to
200mg a day or so (no more
than two cups of coffee) to
avoid bumping up cortisol.
Throw in some cinnamon
to help with your bloodsugar regulation and keep
insulin production on track.
Get
scrambling
The saturated
fats in egg yolk
give you a testosterone
boost, while the protein
helps regulate insulin
and leptin levels. You
can easily whip them up
in the office microwave
with a spot of butter.
Go to the
park
Meditation
is great for
keeping cortisol in check,
says Coomber, but that
doesnt mean sitting in a
darkened room for hours.
Five minutes of quiet
thinking can be all you
need. Finding a sunny spot
is a bonus, because vitamin
D will boost the effect.
Go green
Get through the

afternoon slump
with a cup of tea,
but make it the green variety
it helps with production
of DHEA, which manages
cortisol. Add lemon for an
insulin-blunting boost.
WorldMags.net
Snack on
brazil nuts
The brazil
nut is one of
natures best sources of
selenium, which boosts
testerone in men. Its also
a potent antioxidant.
HORMONES
WorldMags.net
Leptin
Also known as The hunger hormone
What it does Acts as the go-between
for your fat cells and your brain.
Eat less frequently and better
How to do it Leptin is a hormone in fat
cells that communicates with the brain
to determine energy expenditure, says
Mahler. When functioning adequately,
leptin acts as a fuel gauge and lets us
know when we have enough fuel to stop
eating before nutrient spillover occurs,
leading to the storage of body fat.
Youre likely to have enough of this
hormone, but problems start when leptin
resistance sets in and your brain doesnt
receive the signals properly. Thankfully, its
easy to fix. Cut out high-fructose junk foods,
Hit the gym
Psych yourself up with

a clip from a Jason
Statham film. Studies
have shown that viewing
aggressive scenes heightens
testosterone. When you arrive,
squat, deadlift or sprint for the
biggest release of growth hormone.
and focus on high-quality organic food, says

Mahler, You should also eat protein at every
meal especially breakfast. I like a power
shake with 40g of protein, low GI fruits
such as blueberries and essential fats. Take
longer gaps between meals for fat loss you
can eat more frequently on training days,
but leave longer gaps a few times a week.
Melatonin
Also known as The sleep hormone
What it does Helps the quality and
quantity of your sleep, which in turn
affects every other hormone
Sleep longer and better
How to do it Melatonin is secreted by the
pineal gland in the brain it increases in
Have a hormonal
supermeal
High concentrations
of zinc in red meat can
increase testosterone levels, as
can the saturated fat and make it
good-quality meat range for the DHT
benefits. Throw in some broccoli
and garlic: the garlic regulates
cortisol and the broccoli controls
oestrogen levels, freeing up even
more testosterone. Fancy a drink?
Stick to red wine, which contains
insulin-assisting resveratrol.
Switch off
response to darkness and decreases in

response to light, says strength coach Phil
Learney (phillearney.com). It plays a large
part in sleep, so if its production is disrupted
it can affect sleep patterns and hormonal
cycles. People with jet lag or those who work
night shifts can often have trouble producing
melatonin, which affects their sleep and
subsequent recovery from stresses.
To give it a helping hand, you need
to improve your sleep environment. As
we no longer wake to the sun rising and
sleep as the sun goes down, we need
to replicate complete darkness in order
to sleep effectively. Any light source,
including LED lights on alarm clocks,
is enough to disrupt this cycle, says
Learney. In other words, turn them off.
If youre deficient you can be prescribed
melatonin supplements. You can avoid
this, however, by eating foods high in
folic acid and vitamin C (which includes
most green vegetables) and protein
(such as beef, poultry and dairy).
Put away the laptop,

iPad and Xbox half
an hour before bed.
Bright screens can increase cortisol
levels. Read a book or think
about the most important thing
youve got to do in the morning.
WorldMags.net
Lights out
Switch off anything thats

on standby, or otherwise
flashing, blinking or
humming any light sources affect
the production of melatonin. And if
you need to go to the toilet during
the night youve been drinking
plenty of water, right? leave the
light off to keep your cortisol steady.
MF PROMOTION
WorldMags.net
Christmas Gift Guide

GORILLA SPORTS
HIS ESSENTIALS
Get in shape with a

Universal Workstation
Give a gift-wrapped
gym-in-a-box
this Christmas with
the Gorilla Sports
Universal Workstation
and complete 108kg
weight set. It has all you
need for effective totalbody workouts and is just
part of Gorilla Sports range
of top-quality gym equipment.
Grooming products to help

you look as good as you feel
The rise of the metrosexual
man has given rise to the art
of male grooming. Youre
3More info Buy for just

329.99 or browse for
stocking fillers from 2.99
at gorillasports.co.uk
3More info To see the the full

range of grooming products
available from His Essentials,
go to hisessentials.co.uk
INFINITY PRO
Harness the power

of magnetic fields
Infinity Pro creates the
worlds most powerful
ionic wristbands, kicking
out more than 4,000
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magnetic therapy, they
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through the application
of ions and magnetic
fields to the blood flow.
3More info Infinity Pro
wristbands cost from
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code FITNESSXMAS20
OCEAN LEISURE
Make sure you have music

wherever youre working
out with a LifeProof case
The LifeProof iPhone case
delivers the highest level
of waterproof, shock-proof
and dirt-proof protection in
an incredibly low profile a
mere 1.5mm increase to each
edge. The case can be clipped
to your arm or attached to
your bikes handlebars so you
can take your iPhone along
wherever life may take you.
officially allowed to buff not

only your muscles but also
your skin. Gone are the days of
secretly using your partners
moisturiser there is a whole
range out there just for you.
MAX SWEAT
Dress right to lose

weight fast!
Max Sweat offers you a
revolutionary vest designed
to help cut weight fast. The
fabric contains unique bioceramic material that reflects
the heat you produce back
towards your body, rising
your body temperature. This
increases your sweating and
fat/calorie burning rate so you
can get fit for the New Year!
3More info The Max Sweat
vest top costs just 27.99.
For this and other Max Sweat
products, go to maxsweat.com
JACKS OF LONDON
A gift set to spoil the

sports addict in your life
For the man who puts fitness
at the forefront of his agenda,
the Sports Addict Gift Pack
will help to freshen, soothe
and energise him even after
3More info The LifeProof case is

compatible with the iPhone 4/4s
and costs 69.99
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the toughest of workouts.

Check out Jacks other fantastic
12 Men of Christmas gift sets
which are ideal for even the
hardest-to-buy-for guys.
3More info The Sports Addict
Gift Pack costs 49 from
jacksmalegrooming.com
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JUDGMENT DAY FITNESS
WorldMags.net
Apocalypse
,
You ve got a month or so until the world
ends - just enough time to get in shape
According to the ancient Mayan civilisation of South America, the world
will end on 21st December 2012. Even if the Mayans were wrong and
they certainly knew how to build innovative stone clocks, if nothing else
theres always the chance that a super-volcano, mutant-virus pandemic
or sudden Gulf-stream reversal will get the job done only slightly offschedule. But before you hit the tequila and head underground, youve
got a responsibility to stay in shape if only so you can repopulate the
planet when things calm down. Heres how to be prepared.
Soon
Words Joel Snape Illustrations Comic Stripper
Step 1
pr ep ar e yo ur se lf
,
,
Curls and kick-backs won
, t help when you re facing down a gang
of cannibal bikers. Here s the four-step fitness plan that will
Lift
Big compound moves will

build muscle and make your
bones stronger and thicker,
making you more prepared
for anything, says Rich G of
Zombiefit.org (which offers
Fitness for the Apocalypse).
Focus on moves such as the
deadlift and power clean, which
mimic the sort of movements
you make in everyday lifts.
Keep the reps low and the
rests relatively long.
Sprint
Long, slow distance running

is no good if youre trying to
outrun a zombie in a 400m
sprint, says Rich G. Add sprints
to your training to ensure you
arent dinner.
Try a Zombiefit classic:
200m sprint, 25 press-ups and
25 squats, five times. Bonus:
speed over short distances will
also help your efficiency over a
5K, so youll be able to outrun
poorly-nourished scavengers.
Throw
With ammo in short supply,

lobbing rocks at people will
become a vital skill. Injuryproof your throwing arm with
the Archer press-up: perform a
normal press-up with one arm
held out straight at a right angle
to your side, palm resting on a
step or bench. This move also
allows you to work up to a onearm press-up, which will be
crucial for impressing ladies
when its time to repopulate.
WorldMags.net
Carry/push
Whether youre carrying water

canisters to your underground
lair or pushing a shopping
trolley containing your worldly
possessions, moving heavy
weights will be crucial. Loaded
carries, pushes or drags will
build solid, functional muscle.
If your gym doesnt have a sled,
try the plate push: grab the
heaviest plate (or two) you can,
put it on a towel and shove it
across the floor.
S t ep 2
WorldMags.net
RUN AWAY
Rage -dri ven zom bies ? A mega tsun ami? Disc reti on may be
er part of valo ur.
the bett
,
Here s how to stay one step
ahea d whe n thin gs go wro ng
Step 2: Run Away

[sell]
Sprinting zombies? Megatsunami? Discretion is the better part of val

one step ahead when things go wrong
Vault an obstacle
The speed vault is the easiest way to clear an

obstacle at a full sprint. You need to be running
fast enough to clear the obstacle in one jump, says
Mark Toonrock of American Parkour. Long, powerful
strides will help you keep momentum. Take your final
step about a metre from the obstacle on the same
side as the hand youll use to vault. You should be
almost parallel to the obstacle as you go over once
youve passed the plane of the obstacle, push down
with your hand to straighten up. Bring your trailing
leg forward and take off at a sprint as you land.
Land a jump
Bring your knees up as you jump, then extend your legs

outwards as youre about to land, almost attacking the
ground, says Toonrock. Keep eye contact with your
landing area. As soon as the balls of your feet touch the
ground, bend your knees no more than 90 to dissipate
your momentum. Let your body drop between your
knees you can touch the ground with your hands if
you need to. For bigger falls, youll need to learn to roll.
Climb
The cat leap is the move that will allow you to scale
obstacles at speed, even with a pack of baying Ebolahounds at your heels. To pull it off, leap at a wall
with your arms and legs outstretched your feet
should hit the wall first. When you connect, reach for
the top of the wall, get a grip and dig your toes in as
you muscle up over the top of the wall. The move
is a combination of a chin-up and a dip, so make
sure you can do five of each before attempting it.
S t ep 3
Stock Your Bunker

,
n t mea n your
does
es
tabl
vege
and
t
mea
h
fres
of
A lack
Chap man pres crib es
body has to suff er. Nutr ition ist Chri s
cle gain
mus
the rati ons you need for emer genc y
Tinned tomatoes
The cancer-fighting
lycopene in tomatoes is
released by the cooking
process, says Chapman
(crossfitreading.co.uk).
So the preserved version
actually gives you more
of the good stuff than
eating the equivalent
in fresh tomatoes.
Ti
Tinned
chickpeas
N only are these tasty

Not
li
little
balls of goodness
a great source of fibre
an protein, theyre
and
al high in folate and
also
vi
vitamin
B6, essential to
pr
protein
metabolism. And
th
theyre
great for chilli.
WorldMags.net
Beef jerky
A convenient and transportable protein

source, this stuff is also a good source
of readily absorbed iron the iron you
get from veg isnt absorbed by the body
as well as meat-derived iron. Go for the
kind with minimal added
salt and sugar.
WorldMags.net
lour. Heres how to stay
Tinned fruit
Fresh fruit wont be easy

sy to
come by in a post-apocalyptic
ocal
alyptic
tuff can
world but the tinned stu
stuff
still be a good option.. While
Wh
some micronutrientss
are lost during the
canning process, fruit
it
retains enough fibre
and minerals to have
nutritional benefit.
Peanut butter
Lik all nut butters, this stuff is a

Like
good
go source of protein,
tein, fibre and
mo
fa which is linked
monounsaturated
fat,
with
wi improved cardiovascular
rd
rdiovascular
he
health.
Youll need this
wh running
when
away
aw from the
in
inevitable
zombie
pe
pestilence.
Dark chocolate
Survived the apocalypse? Well, you deserve

a treat. Dark chocolate not only provides
ium and antioxidants, but also
magnesium
causes a similar hormonal reaction to
falling in love, making the fallout
rmag
ageddon easier
of Armageddon
wi
to deall with.
WorldMags.net
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Step 4
STAY
ALIV E
With the immediate danger
out of the way, you need
to think long-term. Here
are the basics
Build a get-home bag
Spies, military personnel and criminals

alike keep bug-out bags readyto-grab collections of everything
theyll need if things go wrong. A
more portable solution, according to
survival expert Creek
ee Stewart,
eek
is a get-home bag, containing
c
the survival basics: water
w
purification tablets, a
small torch, dust mask,
ma
sanitising wipes and
nd a
decent multi-tool. Stick
Sti it
all in a backpack and
d
youll be ready if
things go wrong.
Stay healthy
In dire circumstances, remember

the survivalist Rule of Three: you
can survive (roughly) three minutes
without air or medical attention,
three hours without shelter, three
days without water and three weeks
without food. Tackle them in that order
and make sure youre well
versed in first
aid: the NHS
and St John
Ambulance
both offer
free-to-attend
courses in
the UK.
Have a plan
Whether youre going to run for hills

or fortify your studio flat, you need a
plan. If the motorways shut down, how
are you going to get out of the city?
says Greg T of Survivalcache.com.
Alternatively, have a bug-in plan. If you
can stay in your house then youll need
to think about where youre going to
get water from. As a last resort, you
can drink the water
wa thats in your
toilet cistern
rn (usually
(us
usually
between four
ur
and nine
litres) but
not the bowl.
wl.
WorldMags.net
S t ep 5
WorldMags.net
Rebuild society
will
With the gove rnm ent in ruin s, som eone
you
be
l
wel
as
t
migh
It
ge.
char
need to take
Take the lead
In studies at the
University of California,
individuals within a group
were more likely to be
perceived as competent
and assigned the role
of leader if they spoke
up early and often, even
if their suggestions
werent the best on offer.
Meanwhile, research
in the Journal Of Applied
Psychology suggests
that confidence projects
an air of leadership.
The lesson? If you
dont know what youre
doing, at least pretend.
Be nice
When assembling a
ragtag band of survivors,
stay positive. Research
found that in the US
Navy, annual awards
for efficiency and
preparedness are most
frequently awarded to
squads whose officers
are openly encouraging.
But dont be too
generous with praise:
in research from the
Kellogg School of
Management in the
US, individuals who
were most benevolent
to the group saw
their perceived
dominance drop.
Say thanks
When somebody does

well, show your gratitude
in public in studies
from the University of
Pennsylvania, teams
who were given a hearty
thank you by their
superiors performed up
to 50% better than their
less motivated peers.
Conversely, if you
have to reprimand
someone for going at the
rations, do it in private.
According to research
in the journal Basic &
Applied Psychology, a
public dressing-down is
ineffective and leads to
vengeful thoughts. Not
ideal when everyones
carrying a shotgun.
Power pose
Addressing the troops?

Take up space stand
with your feet apart and
arms uncrossed. Not only
does this project a sense
of leadership, studies
have also shown that
power posing will lead
to small but noticeable
increases in testosterone,
meaning youll actually
feel and perform better.
And keep your body
language positive when
delivering bad news.
According to research
published in the Harvard
Business Review, it
softens the blow.
WorldMags.net
Master motivation
The bad news: money

wont motivate anyone
when society crumbles
and looting becomes a
middle-class pastime.
The good news: money
isnt a great motivational
tool anyway. In studies,
if/then rewards reduced
subjects feelings of
autonomy, making
them less motivated.
Instead, focus on
progress. A study in the
Journal Of Marketing
Research showed the
impression of moving
forward could shift
people into a higher
degree of work even
if it was illusory.
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Get More Out Of Winter
Develop the skill and confidence to enjoy the mountains safely in winter
at The National Mountain Centre. Join us in Wales or Scotland this winter.
For your free copy of our 72 page colour brochure visit www.pyb.co.uk
www.pyb.co.uk
Plas y Brenin, Capel Curig Conwy LL24 OET Tel: 01690 720214 Email: info@pyb.co.uk www.pyb.co.uk facebook.com/plasybrenin
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www.facebook.com/plasybrenin
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www.twitter.com/plasybrenin
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Live life in the t lane
MFs Ben goes for

glory on the red jump
FREESTYLE I
SKIING
Why should snowboarders have all the fun?
MF s Ben Ince sets out to prove that tricks
and jumps are just as exhilarating on skis
ts 2pm on a crisp, clear afternoon in the French

Alps as I stand at the top of a snowpark,
apprehensively surveying the series of jumps ten
metres below. After a one-hour crash course in
freestyle skiing, its time to attempt my first serious
jump and Im feeling pretty nervous. My instructor clears
a sizeable jump beneath me, then turns and gives me the
all-clear. Heart pounding, I turn my skis down the slope,
assume the position for take-off and hope for the best.
Freestyle skiing first became popular following
the rise of snowboarding in the early 1990s,
WorldMags.net
Photography Mark Chilvers
MF TAKES ON...
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Given the
when pioneering groups of snowboarders began

building skatepark-esque snowparks, replete with
jumps and rails that allowed them to develop an array
of tricks and grinds. Not to be outdone, skiers who
had previously competed in more traditional disciplines
such as moguls and aerials began riding the snowparks
and developing their own version of freestyle.
Freestyle skiing is now a well-established sport,
and most ski and snowboard resorts around the world
have a snowpark as a standard feature including
Les Arcs in the French Alps, where Im taking on
freestyling. Having skied a handful of times before,
Im not a complete novice but it takes a few hours of
practice on some gentle green and blue pistes before
Im confident enough to approach the snowpark.
SKI SCHOOL
On arrival, I meet Spirit Ski School instructor Thomas
Court. My aim for today, he explains, is to learn how
to land a jump. Only when this basic skill has been
mastered can I progress to learning more complicated
manoeuvres such as mid-air tricks. It sounds reasonable
enough, until I catch sight of some of the huge jumps
further down the slope. Dont worry, says Court with
a smile after following my gaze. We start small.
Court begins by explaining the basic mechanics
of a ski jump. If you ride straight off the jump, youll
end up leaning backwards in the air and landing at the
wrong angle, he says. The key is to keep your weight
over your skis as you hit the kicker and spring upwards
and forwards as you take off. This will allow you to tip
your skis down in midair and land at a safe angle.
To illustrate this he demonstrates a crouching and
springing motion similar to that used by a traditional
ski jumper. Keeping your arms tucked in by your
sides will help you maintain good form in the air too,
he says. Then when you land, its crucial that you
bend your knees to absorb some of the impact.
To put this into practice, Court leads me over to a
set of small practice jumps, each around half a metre
likelihood
that Im
going to
crash
anyway, I go
straight for
the red jump
high. Following his lead, I ski towards the first jump, then
crouch down and spring upwards and forwards as I hit
it. Im in the air for less than a second before my skis hit
the snow again and, to my surprise, I manage to keep
my footing and land without crashing. So far, so good.
After another couple of successful attempts,
Court leads me back to the top of the park to explain
the final element of a jump, the run-up. If youre riding
a large jump, youll need to build up enough speed to
clear the gap in the middle and reach the landing area
on the far side, he says. So its crucial that you work
out how fast you need to be going and how much
of a run-up you need to generate that speed
before you attempt the jump. If youre not going
fast enough, youll clip the backs of your skis on
the edge of the landing ramp and crash.
This sounds ominous but at least Court is
with me to help gauge my run-ups. With my
brief training complete, I follow him halfway
down the park to the first big row of jumps.
RED ALERT
Much like pistes, jumps in snowparks are colour-coded
for difficulty either green, red or black. Given the angle
of the kicker, a green jump would easily propel you more
than a metre into the air, while a red jump would send you
two metres high or more. Black jumps are considerably
bigger than both and are generally only ridden by
instructors, professionals or very talented amateurs.
The prospect of me attempting a black jump is
clearly out of the question but, to my surprise, Court is
adamant I can manage a red jump. Our cameraman,
Mark, helpfully suggests I try a green jump first
to warm up. But given the high likelihood that Im
going to crash anyway, I decide to just go straight
for the red jump, figuring that if Im going to fail it
might as well be as spectacularly as possible.
Impressed by my apparent disregard for my own
health, Court leads me to a spot directly above the
red jump. If you start your run-up from here, youll
Ben gets the hang

of the practice run
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The snowpark contains an

array of increasingly daunting
challenges for freestylers
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Les Arcs is one of the

most scenic and popular
Alpine ski resorts
build up enough speed to clear the gap. But you have

to ski as fast as you can if you turn or break on your
way down, youll clip the landing ramp and crash, he
says, solemnly. Ill go first, and then you follow me.
He proceeds to ski straight for the jump,
picking up an alarming amount of speed before
hitting the kicker, sailing gracefully through the
air and landing smoothly on the other side. He
turns around and gestures for me to follow.
I reach the
kicker and
sail o the
end, holding
my position
in the air for
what seems
an eternity
The key to a successful

jump is picking up enough
speed on the way in
and I can feel the adrenaline pumping as I follow

them down to the bottom of the park.
TRICK OR TREAT
Now you know how to jump, the next step is to learn
some tricks, says Court with a grin, before skiing down
to the button lift. Minutes later he reappears at the top of
the park, skiing at full speed towards the biggest of the
black jumps. My jaw stays rooted to the floor for the next
half an hour as he runs through his full arsenal of tricks,
including a variety of huge back flips and a suicidal 720.
Seeing someone perform with this much skill and
bravery is an incredible experience but what impresses
me most about Court is his resilience. On the handful of
occasions when he does crash he gets straight back up
and tries the trick again, without a seconds hesitation.
Watching him persevere makes me realise that with
freestyle skiing as with many extreme sports having
the guts and determination to keep putting yourself in
harms way is critical. So I think landing a red jump after
crashing on my first attempt is definitely a good start.
NOW OR NEVER
After a few seconds of hesitation, I turn and start
skiing tentatively towards the jump. Despite Courts
warning that I cant afford to brake, I instinctively slow
myself down for the first couple of metres. Im not
doing it on purpose it just seems inherently wrong
to ski as fast as you can towards such a big jump.
Despite this, within a few seconds Im hurtling
towards the kicker, keeping my weight over my skis
and getting ready to spring. I hit the kicker and leap
up, forcing myself forward as hard as I can as Im
propelled high into the sky. Im airborne for two or
three seconds, fighting to keep my weight forward
For freestyle skiing lessons in Les Arcs
and my arms tucked in as the landing ramp looms
(en.lesarcs.com) or the wider Paradiski area,
into view ahead of me. A second later my skis touch
contact Spirit Ski School (spirit1950.com)
down and I faceplant impressively, tumbling down the
slope in a heap before eventually coming to a halt.
After a split seconds panic, I realise all my limbs
Spirit Ski School instructor Thomas Court explains how to perform a railslide
are still intact and that, bruised ego aside, I dont have
any serious injuries. Court skis down to check Im all
right, before admonishing me for my stunted run-up.
1 As you hit the kicker at the top
Ben tries his
of the box, do a small jump and
If you hadnt slowed down you would have made
hand at a trick
rotate your skis 90, says Court.
it, he says. You just clipped the landing ramp with
the back of your skis. Determined to make amends
2 You need to land with your skis
flat on the box. If you catch an
for my rookie mistake, I drag myself to my feet and
edge, either theyll pitch you
trudge back up the slope for a second attempt
violently forward into the box or
This time I ski straight for the jump as fast as I
youll slip out and fall backwards.
can, using all my concentration to maintain control of
my skis as they pick up speed at a frightening rate.
3 When you reach the edge of
the box, do another small jump
Within seconds I reach the kicker and sail off the
and rotate your skis back 90
end, holding my position in the air for what seems an
to their original position before
eternity before hitting the landing ramp. I bend my
they hit the snow.
knees to absorb the impact and, to my amazement,
manage to ride it out without crashing, eventually
bringing myself to a halt a few metres later.
I turn round to see Court cheering as he skis
down to meet me. Its an exhilarating feeling
To watch MFs Ben in freestyle skiing action go to mensfitness.co.uk/links/redjumps
Boxfresh
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RACE
SUN
THE
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BRECON BEACONS
A fantastic challenge for teams of
four in the Brecon Beacons. Cycle
40 miles, climb Pen y Fan and canoe
Pontsticill Reservoir. Start at sunrise
and nish by sunset.
Cycle Climb Canoe
29 June 2013
NEW
FOR
2013
The race is on. Sign up today to secure your place in this exciting new
challenge. Pay a registration fee of 195 and commit to raising funds
that could change childrens lives.
Managed by
ction
for charity
lifechangingevents
For further information and an application form
actionforcharity.co.uk
01590 677854
events@actionforcharity.co.uk
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Race the Sun Brecon Beacons is managed by Action for Charity on behalf of Action Medical Research
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MF TESTS
SKIJACKETS
Words Ben Ince Photography Danny Bird
Look good and stay warm while you ski with one of these jackets
Dakine
ne C
Clutch
lutc
lu
tch
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h 400
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acke
ac
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offe
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This stylish
offers
loose fitt that
that gives
giv
ives
es you
you plenty
ple
lent
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fre
reed
edom
ed
om to
to
move while
whi
hile
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ski
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ing.
in
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Mad
ade
e from
from a lightweight
lig
ight
htwe
ht
weig
we
ight
ig
ht
waterproof material with fully tapered
seams and water-resistant zips, itll keep
you dry without making you overheat.
Strategically positioned pockets on the
sleeve and chest provide easy access to
your kit
kit on
on the
the slopes,
slop
sl
opes
op
es,, while
es
whililile
wh
e a removable
remo
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mova
mo
vabl
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bl
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your
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powd
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ski
kirt
rt will
wililll keep
keep snow
sno
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out if required.
req
equi
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ui
red.
re
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Its tasteful
tast
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stef
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ef
ul colours
col
olou
ours
ou
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and sleek
sle
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ek design
des
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ign
ig
n mean
mean
Its
you can even wear it as a casual jacket,
although you might want to layer up
underneath it in the depths of winter. A great
all-round jacket at a reasonable price.
"""""
WorldMags.net
For all thes

these
jackets, goggles
and much more,
visit
snowandrock.com
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Arcteryx Rush 450
This jackets bold colour scheme is sure to turn heads on

the slopes. It also has a cleverly designed hood with a
wire frame to ensure that it keeps its shape in challenging
weather conditions. A word of warning its not the
thickest jacket, so be prepared to layer up under it.
"""""
KJUS Sonic 600
It might cost more than the other jackets on test, but the Sonic
is loaded with useful features to keep you dry and warm on the
slopes. These include a powder skirt to keep snow out when you
crash and thumbhole-equipped hand-warmers to keep your mitts
warm when you take off your gloves. The extra padding along
the bottom of the hood will help to keep your neck warm too.
"""""
Eyes cold
Eider Tamos 400
With plenty of padding, this jacket is sure to keep you warm

in the worst weather conditions. Its generous cut ensures a
comfortable fit whatever your body shape, and pockets on the
chest and sleeve are useful for securing your valuables. Its
perfect for anyone looking for a versatile, affordable jacket.
"""""
Salomon Odyssee II GTX 400
Considering its relatively low price, this jacket has a host of useful
features. The powder skirt and hand-warmers will help to keep
you dry and warm, while a phone pocket with headphone access
on the inside of the chest allows you to listen to music while you
ski. Its fairly well padded but youll probably need to wear an extra
layer or two under it if the weather takes a turn for the worse.
"""""
For clear vision on the slopes, get a good pair of goggles to go with your jacket
Oakley Airbrake 200
These are optimised for comfort, with

lenses you can change depending on the
light, so youll always be able to see clearly.
Salomon X Pro 10 110
The frame remains rigid to minimise any

distortion in the wide field of vision, but it has
a pliable mid-frame to give a comfortable fit.
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Smith I/O 150
The stylish I/Os allow you to change lenses

quickly to suit the conditions, while their
QuickFit strap is easily adjustable.
WorldMags.net
Whether youre working out or walking home, if you need a quick

hit on the go, grab yourself a Maxi-Milk. Its got 30g of high quality
protein, its rich in BCAAs and its also fat free. So, basically its
great at building lean muscles and helping you do manly things.
facebook.com/maximuscle
WorldMags.net
MAXIMUSCLE, MAXIMUSCLE and star device and MAXI-MILK are registered trade marks of the GlaxoSmithKline group of companies.
HIGH QUALITY NUTRITION

WHEN YOU NEED IT
WorldMags.net
MF TRIES...
SPLITBOARDING
Cant decide whether to go snowboarding or skiing?
Try something that gives you the best of both worlds.
MFs Nick Hutchings gets ready to split
ve spent my 15-year winter sports career

going downhill sideways on a snowboard.
Im not prejudiced against skiing Im just
terrified that if I put on skis and attempted
a run, Id end up doing the splits before
wrapping my legs around a tree with the
sort of injuries no man wants to contemplate.
If I was to have a go at skiing, it would need
to be a type that allowed me to (a) still produce
offspring afterwards and (b) quickly get back on
a board if I couldnt get the technique right. And
that is where splitboarding comes in.
A splitboard is a snowboard that breaks
down into a pair of skis on to which you
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Photography Sani Alibabic, Shutterstock
Xxxxxx x xxx xx xxxx

xx xx xxx x xxxxxx xxxxx
xx xx xxxx x xx xx xx
Splitboarding allows
you to ski-hike to areas
of untouched powder
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slap soles with grips that allow you to slide over snow
and ski up steep pitches. This means you can ski-hike
your way to far-flung spots before reassembling the
board and charging through untouched powder.
MOUNTAINS OF KIT
Splitboards have been around for over a decade
but only recently have manufacturers managed to
produce boards that perform well in both modes.
In snowboard form, splitboards used to rattle as
if they were going to fall apart at speed, while
as skis they were clunky and hard to turn. Im in
Innsbruck, Austria, at the European headquarters
of snowboard manufacturer Burton to try one of its
new breed of splitboards, the Family Tree Freebird.
At the test centre I meet Burtons Patrick Alegritti,
whos a handy rider and promises that while the
Freebird might not cope that well with spinning off
big kickers or hitting massive rails, its excellent
edge-to-edge control and stability mean it can
handle anything else youd encounter on the
mountain, and it works particularly well in deep
powder. We head to the nearby Wipptal valley
with a mountain guide to test the board.
We start by breaking our splitboards down into skis, a
fairly simple process that involves undoing the catches
at the front and back of the board, unpinning the bindings
and then locking each one to what are now skis. The
final step is to attach skins to your planks these have
a cohesive base and a clasp that hooks over the front
of each ski. The side that comes into contact with the
snow is covered with fine hairs that stand up and offer
fierce grip when rubbed against the grain, which stops
you sliding back down the slope youre climbing.
You also have ski poles to gain extra purchase on
the ground and special bindings that partially lift off
the skis during each step. This allows you to perform
an energy-saving glide as you motor along.
SNOW BUSINESS
The first ten minutes of splitboarding does not go
well for me. I fail to realise that the bindings front
straps which are helping to keep the boots attached
to the board can come loose when you take them
MFs Nick takes

some time getting
used to the skis
We come to
a descent
that wouldnt
faze me on a
board but on
skis feels as
if I have to
ride down
Everest
off and I lose one. Fortunately, Alegritti has spares

but I get myself into more trouble when I put my
skis on with the pointy parts on the insides, rather
than the outsides as theyre meant to be. In the
first couple of steps one catches part of the skin
on the other ski and rips straight through it.
I resolve to stop tackling splitboarding like a bull in a
china shop, carefully tape up the skin and start walking
again. Im not sure the gaffer Ive used will hold the skin
to my ski but with no spares, I dont really have an option.
The day quickly picks up. Sliding up a 30 slope is
fairly easy but even when it gets steeper, the skins
grip the snow brilliantly. Then we come to a descent
that wouldnt faze me if I were on a snowboard but
on skis it feels as if I have to ride down Everest. I edge
nervously towards the top of the 1m slope, drop over and
promptly fall painfully on my arse. My embarrassment
is tempered by the fact that Alegritti does the same.
Maybe hes trying to make me feel less like a moron.
READY TO RIDE
We continue hiking upwards to the treeline and
beyond. After a couple of hours the guide decides
weve come far enough to get a decent ride back
down, so we stop on a plateau for a bite to eat and to
turn our skis back into boards. To get them to fit back
together its important to get rid of the snow and ice
that builds up around the bindings while you ski.
Once weve set the boards up, were ready to
ride. The mountain guide drops off the plateau
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Splitboarding is an
eco-friendly way to
reach virgin snow
Nick prepares his

splitboard for the
challenges ahead
It's important to keep

the bindings clear of snow
Bestsplitboarddestinations
Fancy having a go? Here are three top splitboarding spots
BANANA COULOIR,
GLENSHEE, SCOTLAND
The ride down this lesserridden, fruit-shaped route
is fairly short but it has an
atmospheric big-mountain
look, thanks to exposed
faces, and is long enough
to give you an idea of how
demanding skiing uphill is.
KOOTENAY MOU
MOUNTA
MOUNTAINS,
NTAINS
BRITISH COLUMBIA, CANADA
CAN
Nonstop Ski & Snowboard
rd
(nonstopsnow.com) offers
ers a
six-week backcountry course
rse
called Master The Mountain,
and one of the highlights is a
four-day splitboarding mission
that gives you the chance to
ride some of Canadas best
hidden powder fields.
KARWENDEL RANGE,
KAR
INNSBR
INNSBRUCK,
SBRUCK, A
AUSTRIA
Tha
Thanks
to a group of sma
small satellite resorts
around the town, if youre sta
staying in Innsbruck
your splitboarding options are almost limitless.
Top freerider and splitboarding fan Jeremy
Jones filmed a lot of his latest movie Further
here because of the stunning vistas you take in
on the hikes up and challenging tree runs you
get on the way down.
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Nick is finally back in

his element, leaping
over a fallen tree
first and puts in a few power-spraying turns, coming

to a stop 200m ahead of us. Then he beckons for
us to ride to him one at a time well follow this
format the entire way down the mountain to ensure
were not putting too much weight on the avalancheprone snow and dont crash into each other.
I go first and am immediately surprised at
how responsive the board feels in deep powder.
Being back on a snowboard after skis is a bit
like coming home after staying in a Travelodge.
I whoop as I pop a little ollie over a root.
The best feature we come across is a broken tree
thats sticking out over one slope. Alegritti hits it first,
riding along the trunk and using the end of it to buck him
out into nothingness. I figure its best to get on and off
the tree as quickly as possible to reduce the time I have
to fall so I hit it fairly fast and it proves successful, as an
exhilarating leap into the clear blue ends in a soft landing.
The final section of the run is a 1km powder field that
takes us the other way over the slope I fell down earlier.
Riding it on a snowboard is an entirely different kettle
Being
back on a
snowboard
after skis
is a bit like
coming
home from a
Travelodge
of fish to skiing down it. We each fly off it effortlessly

before burning back down to where we started our jaunt.
EARTH MISSION
As we pack up our kit we talk about how splitboarding
compares with a heliskiing or ski mobile mission its
essentially the eco-friendly alternative to these, a purely
man-powered way of travelling to far-off locations in
search of perfect powder. When youre ski-hiking up
the mountain, youre barely moving at walking pace
as opposed to the 100km/h youd go on a ski mobile
or the 200km/h youd fly in a helicopter. Naturally,
that means it takes much longer to get to a spot and
youre much more tired by the time you get there.
However, neither heliskiing nor ski mobiling makes
you feel as if youve earned your ride back down, and
they dont help to protect the mountain environment
skiers and snowboarders love so much. If you want
to ride some epic powder, test your cardio and do
your part for the environment, splitboarding is where
its at. Even if you are the worlds worst skier.
Split kit
These items will make splitboarding excursions safer and more comfortable
BURTON POWERSTRETCH LINER GLOVES

Because you have to fiddle with small pins, thick
snowboard gloves make breaking down a splitboard
nigh impossible. These thin, quick-drying gloves offer
excellent grip and are warm enough to stop your
fingers becoming useless chunks of numb flesh.
20, blue-tomato.com
RED HI FI HELMET
When youre zooming through trees on a splitboard,
a helmet with a protective polycarbonate shell is
vital. This also has vents to keep you cool during a
hike, a pump-up headband to improve the fit and
pads to protect your ears from the cold plus
headphone clips so you can set your ride to music.
90, gb.burton.com
HELLY HANSEN DRY STRIPE CREW BASE LAYER

Thanks to its hydrophobic Lifa tech, the Dry Stripe
Crew retains 40 times less water and is 60% warmer
than your bog-standard polyester base layer. Youll
find that useful whether youre sweating buckets
during a big hike or standing around in the cold trying
to pull apart your splitboard.
30, hellyhansen.com
Watch MFs Nick take on the Austrian Alps on a splitboard at mensfitness.co.uk/links/splitboard

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To advertise here call Kathryn on 020 7907 6557
MF PROMOTION
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NAME: Prostate Cancer Research Centre
NAME: Children with Cancer
Occupation: The UKs leading childhood cancer charity
Join our CAPITAL to

CAPITAL team!
Get on your bike to help save
young lives and cycle from
London to Amsterdam for our
second exclusive CAPITAL
to CAPITAL bike ride! During
this three-day challenge,
youll cycle 300km through
stunning British countryside,
towards rural Holland. Youll
criss-cross canals and finish in
Amsterdam, the cycling capital.
Secure your place on our

2013 CAPITAL to CAPITAL team
today! For further information,
please contact Yvonne on
020 7404 0808 or yvonne@
childrenwithcancer.org.uk
Children With Cancer UK is
the leading national childrens
charity dedicated to the fight
against childhood cancer. Our
aims are to determine the
causes, find cures and provide
care for children with cancer.
3More info:
Visit www.childrenwithcancer.org.uk/
capitaltocapital to find out more
about the event and how your
fundraising will help.
Occupation: Combating male cancer
What is the PCRC Welsh

3 Peaks Challenge?
Three iconic mountains
2,864m of ascent
and descent
35km of walking
One great weekend in Wales!
The PCRC Welsh 3
Peaks challenge is an event
raising much-needed funds
for the Prostate Cancer
Research Centre (PCRC).
This is a serious challenge
and is strictly limited to 150
participants. It requires a
high level of fitness as well

as good navigational and
organisational skills.
Which mountains? Pen Y Fan
and Cadair Idris and Snowdon.
When is it happening?
Saturday 18th and Sunday 19th
May 2013. Registration is 45.
3More info: For more information

call Paul on 07446 534436, email
info@snowdon500.co.uk or visit
www.snowdon500.co.uk
NAME: Mind
NAME: Impsport
Occupation: The mental health charity
Occupation: Stylish performance sportswear
Three Peaks Challenge - the

ultimate UK challenge!
14th-16th June or 6th8th September 2013
Work off that Christmas
excess and join Mind for the
UK Three Peaks challenge.
You'll be trekking to the top of
the highest peaks in England,
Scotland and Wales in just
24 hours! You'll ascend Ben
Nevis (1,344m), Scafell Pike
(978m) and Snowdon (1,085m)
Impsport, the UKs largest

manufacturer of custom
cycling, triathlon and athletics
clothing, is proud to present
its new innovative cycling
winter training jacket in
stylish Hex and Podium
designs. Features include:
Full-length front zip
and three rear pockets.
Manufactured in
Thermocore fabric for
superior wind and water
resistance and unbeatable
warmth for winter riding.
New side panels and zipped
rear pocket for valuables.
Finished with reflective
piping within seams for
all-round visibility in all
weather conditions.
Available in three great
colour combinations
in each style.
All this for less than 100!
3More info: visit mind.org.uk/

ThreePeaks, call 0871 872 1144 or
email eventsteam@mind.org.uk
to complete the challenge.

The sleep deprivation
can be tough but the whole
experience was so enjoyable
and incredibly rewarding,
said one 2012 trekker.
Were Mind, the mental
health charity. Were here
to make sure everyone with
a mental health problem
has somewhere to turn for
advice and support. Help us
change lives - join us today!
3More info: Visit us at www.impsport.com and

receive 10% off your online order with promo code
IMPMF10. Proud supplier of kit to Action Medical
Research, CTC and many UK clubs.
WorldMags.net
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MF TRIES
SNOW MTB
For a thrilling alternative to skiing and
boarding on the slopes, MF s Sam Rider
takes to the Italian Alps on two wheels
ou need solid shoulders, strong thighs, a cool

head and a lot of padded protection and thats
just for regular mountain biking. To get an idea
of what is required to control a bike across snow,
you need to double all that. I found this out
the hard way, buried face first in a powdery bank.
The sport of winter mountain biking is heavily
associated with the 1,600km Iditarod dogsled trail
of Alaskas frozen tundra. The book Wheels On Ice
by Terrence Cole documents the origins of using
bicycles for transportation along this trail when men
followed the gold rush from Dawson City to Nome on
the Yukon River around the turn of the 20th century.
Over a century later, the sport has come into its own.
BAMBI ON ICE
Wide-rimmed, fat-tyred winter bikes are made
especially for hard-packed, icy trails such as the Iditarod
Trail Invitational, a race along the classic route that is held
every March, attracting athletes from all over the world.
Freeriding has even embraced winter biking. Elsewhere
White Style, an annual winter mountain biking contest
I gradually
discover the
secret to
riding in
snow is
slow, steady
movements
with courses and jumps built out of snow and wood

has been running since 2006 in Leogang, Austria.
In Courmayeur, a town on the Italian side of Mont
Blanc, mountain biking is starting to rival crosscountry skiing as an alternative to hitting the slopes
on skis during the winter months. Of course, when I
headed out on a bike to hit the slopes, I didnt mean
to do it literally but its exactly where I find myself,
waist-deep in snow, shivering and panting heavily.
UNEASY RIDER
The main thing is to relax, says Dan Milner
(danmilner.com), an adventure photographer and
experienced snow mountain biker who is helping me
acclimatise to these conditions. If you take a vice-like
grip on the handlebars, your arms will tire straight away
and youll lose control. If youre in soft snow, the front
wheel will go wherever it wants. Then youll instinctively
grab the brakes, which is the last thing you want to do.
Naturally, its the first thing I do. And its why Ive ended
up in this mess. I gradually discover the secret to riding in
the snow is slow, steady movements. You need to ride at
WorldMags.net
WorldMags.net
MF s Sam finds that cycling
even on a flat icy surface
is a tricky challenge
Winterwear
Padded and lightweight kit is vital

SIXSIXONE SUB SHORT
Any mistake on ice will bring
you crashing to the floor but EVA
pads on these shorts cover your
hips, thighs and tailbone. They
also double as compression gear
to improve blood flow, boost
muscle recovery and, thankfully,
keep you warm. SixSixOne
gloves provide dexterity
and insulation.
40.49,
oneindustrieseurope.co.uk
ANATOM V3
Footwear with a good grip is
important but snowboarding
boots are too heavy. These light
and supportive trekking boots
will keep you on your feet. The
upper is fully waterproof yet
breathable and the Vibram
Gironda outsole offers grip
and thrust if you find yourself
needing to push the bike uphill.
120, cotswoldoutdoor.com
Sam digs in on a
gruelling uphill section
a lower cadence and higher gear than normal and, when

going downhill, keep your weight centred but off the seat.
If the bike wants to slip in one direction you should
let it. Dont brake too hard, Milner reiterates. Feather
the front brake to just slow down but never lock it out or
youll start skidding and it will be hard to right yourself.
TRAINING WHEELS
Putting Milners advice into practice takes me out
of harms way but after just ten minutes of slow
progress on the flat path Im breathing hard and my
legs are on fire. Despite an early start, the sun has
quickly warmed the path were riding on, turning
what was hard-packed ice into slush. Riding uphill is
virtually impossible without considerable momentum
or metal-studded tyres which we dont have but

riding on the flat in these conditions feels as tough as
a slow climb on the Tour de France to me. Although
Im crawling along, its giving me a terrific workout.
Downhill riding is a different story. Most people think
its all leg work, says Milner. But you pretty much never
sit on the saddle. I find putting all my weight on the pedals
and handlebars keeps my centre of gravity lower and
the front wheel planted for control, while pressing the
saddle into my inner thighs helps push the bike around.
When we eventually set the bikes to rest, the sun is
high in the sky and the path weve been riding has started
to resemble an improvised mogul slope. As Milner
warned, my arms are aching but it has been a terrific test
of fitness and a great way to explore the beautiful winter
landscape. For the moment, though, I think the Iditarod is
a bit out of reach. Next time, I think Ill go by dogsled.
Thanks to Ford Ranger (ford.co.uk/ranger) and
Momentum Ski (momentumski.com).
To watch MFs Sam take on the snowbound Alps on a mountain bike go to mensfitness.co.uk/links/snowmtb
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Photography Jamie Lipman
OAKLEY SPLIT JACKET SUNGLASSES

Concentration is paramount for safety when travelling
at speed, so remember to pack a secure-fitting,
robust pair of sunglasses. These from Oakley have
anti-smudge and glare-reduction lenses that can
also be easily switched thanks to the clever frame
design. Theyre useful for different conditions
and cost-effective if they get scratched.
171, surfdome.com
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ALL DAY
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Pharma Pro-3 is a professional protein blend made with Whey Protein, Milk Protein Isolate and Peptide Bonded L-Glutamine.
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L-Glutamine (Derived from Hydrolysed Wheat Protein Isolate), Pharma Pro-3 is one of PhD Nutritions most versatile high
protein products and can be used at all times throughout the day to support intense training. A great tasting high
protein shake, Pharma Pro-3 has been designed to supplement the diet and training of all athletes, from the elite to the
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Available soon at
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For more information cal
l 01283 492819. MET-R
x is available nationwide
You can also follow us on
at all good health food sto
res and online at www.m
etrx.co.uk
www.facebook.com/METR
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x.UK
@METRx_UK
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If youve hit a plateau in your muscle-building attempts,

try adding a caffeinated drink to your pre-workout
routine. While the aerobic performance-boosting
benefits of caffeine are well documented, its specific
effects on resistance training have been relatively
unclear until now. A new study published in the
Journal Of Strength And Conditioning Research found
that participants who ingested a drink containing
179mg of caffeine one hour before training were
able to complete significantly more repetitions to
failure than those who ingested a placebo. The
study covered a variety of resistance exercises,
including the bench press, deadlift and back squat.
CAFFEINE
CONTENT
140mg Average
cup
of filter coffee
100mg Average
cup
of instant coffee
75mg Average
cup
of tea
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Words Ben Ince Photography Mike Prior
Fullofbeans
2012/95
QuickTips
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foodstohelp
yousleep
ALMONDS
contain tryptophan, an
amino acid that helps
your body to produce
the sleep-inducing
neurotransmitter
serotonin.
These will help you get

a good nights rest
GRAPES
are naturally high
in melatonin, a
hormone that helps
to regulate your
body clock.
MILK
is a great source of
calcium, which your
body uses in
combination with
tryptophan to produce
serotonin and
melatonin.
OATS
and other wholegrain
carbohydrates
stimulate the
production of
serotonin in
the brain.
BANANAS
are rich in magnesium,
a known muscle
relaxant that can help
to reduce the periodic
limb movements that
disrupt sleep.
NutritionQ&A
Words Ben Ince Photography Shutterstock
LaurentBannockis asports scientistandperformancenutritionistfor

prorugbyteamsandothereliteathletes (guruperformance.com)
Q
A
What are the best non-grain

carbohydrate sources?
Grainsformthebulkofmostpeoplescarbohydrate
intakeinthestandardWesterndiet.Buteatingthem
regularlyespeciallytheprocessedkindcanleadto
avarietyofhealthproblems,includingweightgain.
Luckily,fruitandvegetablesalsoprovidelots
ofcarbsandeatingthemwitheverymeal
shouldprovideyourbodywithenough
energytofuelitsdailyactivities,without
havingtoeatgrains. Addstarchyvegetables
suchasyamsandsweetpotatoestoyourmain
mealsandsnackonfruitssuchasapplesand
bananas,allofwhicharerichinhealthycarbs.
Kitchen
Gadget
TefalTurbomix
22
homeandcook.co.uk
Blenders can be a good way to get

plenty of fruit and veg into your diet
by allowing you to make healthy
smoothies and nutritious soups, butt
they can also be expensive, bulky
and difficult to clean. Enter the
Turbomix, a handheld blender thatss
affordable, compact and efficient.
Its detachable plastic wand is
dishwasher safe, making it easy
to clean, while its stainless steel
blades will make short work of
the toughest veg.
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Whether youre halfway through a workout or halfway up

a mountain, if you need a quick hit on the go, grab yourself
a Maxi-Milk. Its got 30g of high quality protein, its rich
in BCAAs and its also fat free. So, basically its great at
building lean muscles and helping you do manly things.
facebook.com/maximuscle
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MAXIMUSCLE, MAXIMUSCLE and star device and MAXI-MILK are registered trade marks of the GlaxoSmithKline group of companies.
HIGH QUALITY NUTRITION

WHEN YOU NEED IT
Knowledge
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Festivefat-burner
This spicy dish makes a tasty, healthy Boxing Day meal
Its a great Christmas tradition to get a

turkey thats twice the size you need it
to be so if youve got stacks of leftover
meat on Boxing Day, try this healthy curry
recipe. Packed with a host of spices, its
guaranteed to get your metabolism firing,
helping your body to burn off all the extra
calories from the booze and mince pies
you no doubt consumed the day before.
How to make it
INGREDIENTS
Serves 2
250g cold roast turkey, cut into chunks
/ 1tsp olive oil / 1 onion, diced / 2 garlic
cloves, crushed/ 3 green chillies,
diced / 1 green pepper, sliced / 2cm
fresh ginger, grated / 1tsp ground
cumin / 1tsp ground coriander / 1tsp
turmeric / tsp garam masala / 1tsp
tomato pure / 400g can chopped
tomatoes / 1tsp lemon juice / 60ml
water/ A handful of fresh coriander,
chopped / Salt and pepper, to season
INSTRUCTIONS
Heat the oil in a pan. Add
the onion, garlic, chillies,
pepper and ginger, and
cook over a high heat.
After two minutes,
lower the heat and
add all the spices.
After a further two
minutes, add the
tomato pure, chopped
tomatoes, lemon juice
and water. Stir and

simmer for ten minutes.
Place the mixture in a
blender and blend until
a smooth sauce. Return
the sauce to the pan,
add the turkey and cook
gently until the turkey
is warmed through.
Add the coriander
and serve.
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Boxing clever
If youve got lots of leftover vegetables
on Boxing Day as well as turkey, make
bubble and squeak just put the veg in a
frying pan (adding extra mashed potato if
necessary) and cook until warmed through.
Chris Chapman, nutritionist at CrossFit
Reading (crossfitreading.co.uk), explains
the health benefits of this classic dish.
POTATOES
are packed with

vitamin C, which
boosts immunity
and also helps with
protein synthesis by
playing a key role in the
formation of collagen.
CARROTS
are a great source of

vitamin A, needed
for processing visual
imaging, particularly
in dim light. Its fatsoluble, so is best
absorbed when
eaten with a meal
containing some fat.
BRUSSELS
SPROUTS
are full of fibre

that feeds your gut
bacteria, which in turn
can improve nutrient
absorption, boost your
immune system and
even lower LDL (bad)
cholesterol.
CABBAGE
TOP
TIP
Try shallow-frying your

bubble and squeak in coconut
oil, because its very heatstable, says Chris Chapman.
For more meals to help you achieve your fitness goals go to mensfitness.co.uk/links/nutrition
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Words Ben Ince Photography packshotfactory.co.uk, Shutterstock

Food styling Karol Gladki
contains high levels of

glucosinolates, which
may have a protective
effect against certain
forms of cancer
studies have shown
they can block the
initiation of tumours.
SportsSupplements
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Strengthindefence
Boost your bodys immune system with crucial vitamin A
MFS MONTHLY
GUIDE TO
THE RIGHT
SUPPLEMENTS
FOR YOUR GOALS
ENERGY
BOOSTERS
THE PROBLEM
You get ill
frequently.
% Vitamin B12
Also known as
cobalamin, vitamin
B12 is used by your
body to convert food
into glucose for use
as energy. Vitamin
B12 deficiency can
lead to a decrease
in the production of
red blood cells in the
body, causing fatigue.
THE SOLUTION
Start taking vitamin A
supplements. As well as
promoting healthy skin and
good eyesight, vitamin A
also known as retinol
plays a key role in the bodys
immune response, helping it
to fight bacterial, viral and
parasitic infections.
Words Ben Ince Illustration Barry Downard@DebutArt Photography Getty
TAKE
THAT
THE SCIENCE
Retinoic acid, which is made in the
body from vitamin A, promotes a
response in the immune system
during the early stages of infection,
allowing it to respond rapidly to fight
illness, according to researchers at
the National Institute of Allergy &
Infectious Diseases. They also
concluded a lack of vitamin A
compromised the bodys immune
response, making it more
susceptible to disease.
% Vitamin B3
Vitamin B3, or niacin,
also plays a key role
in converting food into
energy. Deficiency
is rare but even a
mild case can lead
to depression and
fatigue. Niacin is also
needed for the proper
functioning of the
bodys endocrine and
neurological systems.
% Vitamin C
Your body needs
this water-soluble
nutrient to maintain
energy levels. It also
plays a crucial role in
supporting a healthy
immune system.
% Guarana
This herb is naturally
high in caffeine,
which causes
stimulation in your
neurological system
characterised by
a boost in energy
levels, according to
an American study.
SupplementQ&A
S
Aaron Deere is a functional medicine consultant at KX Gym London (kxgym.co.uk)

Aa
Do fat burners
actually work and, if
so, should I use them?
suggests that green tea

extract and caffeine, often
found in fat burners, promote
thermogenesis and a slight
Most fat burners work on rise in the bodys metabolic
two general principles:
rate when taken in the correct
by increasing your metabolic amounts. Natural herbs such
rate and by suppressing your as geranium root extract and
appetite to create a calorie
ma huang are often used as
deficit. Existing evidence
appetite suppressants, but
they tend to have undesirable

side effects such as insomnia
and raised blood pressure.
Regular exercise combined
with a balanced, high-protein,
calorie-specific diet will have
a much greater thermogenic
effect and promote fat
loss more effectively than
any fat-burning pill.
For our guide to all the major supplements go to mensfitness.co.uk/links/suppknowledge

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Glutamine
BCaa essential amino aCids
the Branched-Chain amino acids (BCaas) leucine,

Isoleucine and Valine are essential because our bodies
cant manufacture them. they account for 35% of the
essential amino acids in muscle proteins. Glutamine is
the most abundant amino acid in the human blood.
Glutamine may become conditionally essential in certain
situations, including intensive physical training,
when the body cannot meet its needs by synthesizing
glutamine. these (conditionally) essential amino acids can
be provided by dietary protein intake, including by food
supplements. our G-BCaa formula contains a 1:1:1:1
ratio of Glutamine, leucine, Isoleucine and Valine!
Joe Donnelly
former nfl player

(Buffalo Bills,
atlanta falcons
tight enD)
fitness cover moDel
team scitec usa
CheCk out our

other 200 produCts as well!
We are looking for distributors and retailers! Call us on: 0127 987 4631 Facebook: www.facebook.com/ScitecUK
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50 BEST TIPS: NUTRITION
0
5BEST
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s
p
i
t
n
o
i
t
i
r
t
nu
You wont get the body you want if you dont
eat right, so keep on track with these tips
Words Ben Ince Photography Danny Bird
Get a goodquality knife
Studies have shown

that cutting your vegetables
with a sharp knife will help to
minimise the bruising effect
that can cause them to lose
more nutrients.
Breakfast tips
Eat breakfast
Studies have shown that eating

breakfast will help your body to
maintain high energy levels and reduce the
risk of obesity, says leading strength coach
and MF muscle guru Charles Poliquin.
Avoid cereals
Most breakfast cereals are packed

with sugar, salt and high-fructose
corn syrup [HFCS], says Poliquin. HFCS is
a type of sweetener that has been linked to
numerous health problems, including
obesity and type 2 diabetes.
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Eat protein
Research has shown that starting

the day with a high-protein
breakfast can help to improve your appetite
control, increase fullness and help you
make better food choices throughout
the rest of the day, says Poliquin.
Eat meat and nuts
If you can stomach it, you should

eat meat and nuts for breakfast,
says Poliquin. The meat will allow for a
slow, steady rise in blood sugar levels,
while the nuts provide healthy fats that
help keep your blood sugar stable for longer.
The best food to
Boost your immunity
Spinach and other leafy

green vegetables are rich in
vitamin A, which boosts the immune
system by maintaining the bodys
mucous membranes, which trap
germs as they try to enter the body.
Provide instant energy
Honey is a natural sweetener and

a rich source of quick-release
carbohydrates that boost your blood
sugar levels faster, providing a quicker
burst of energy when you need it than
foods that take longer to digest.
8
9
Strengthen your bones
Milk contains high levels of

calcium, which helps to build
strong bones and defend the body
against diseases such as osteoporosis.
Fight bad cholesterol
Carrots are high in the soluble

fibre calcium pectate, which
not only fills you up but also binds
with acids in the body to reduce the
amount of LDL (bad) cholesterol.
10
Improve
your
memory
Apples are packed with boron,

which studies have found can
increase memory test scores
by up to 10%.
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11
Combat
inflammation
Salmon is packed full of omega

3 fatty acids, which help to reduce
inflammation within the body, among
other health benefits. Its also a great
source of muscle-building protein.
12
Boost testosterone
Oysters contain large

amounts of zinc, which
helps to raise testosterone levels and
increase sperm count. The body cant
store this essential mineral, so its
important to include it in your diet.
Post-workout
shake ingredients
13
25g whey protein
Whey protein helps to

reduce muscle damage and
delayed onset muscle soreness, says
sports nutritionist Laurent Bannock
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(guruperformance.com). It also helps you
to build muscle size, strength and power.
14
50g carbohydrates
These stimulate the bodys

hormonal response to insulin,
which increases the absorption of whey into
the muscles, says Bannock. They also help
to refuel your glycogen supplies, which will
have been depleted by exercise.
15
16
5g creatine
This increases your muscle size

by drawing more water into the
muscle cells and replenishing the muscles
creatine stores, says Bannock.
2-5g BCAAs
These provide extra amino

acids that enhance the
recovery components of the whey protein,
helping to heal damaged muscle tissue
and promote growth, says Bannock.
17
5-8g L-glutamine
This will provide a further
hit of amino acids to aid
recovery, help strengthen damaged

muscle tissue and boost your immune
system, says Bannock.
18
Water
Water will enhance your

bodys absorption of the
shake and assist its transportation
through the gut, says Bannock. Ideally
it should be either filtered or bottled.
Six-pack foods
19
20
Olives
are high in monounsaturated

fats, which research has
found can help to reduce central body-fat
distribution in areas such as the abdomen.
Beef
provides a rich supply

of protein and creatine,
which increases muscle size by drawing
more water into the bodys muscle cells,
including your abs.
21
Cheddar
is full of protein and

conjugated linoleic acid, or
CLA, a naturally occurring fatty acid that
has been proven to build muscle and
reduce body fat, according to studies.
22
Eggs
contain all the amino

acids needed for lean
muscle tissue growth on your abs. Theyre
also a great source of zinc, which helps
the body to produce testosterone.
23
Peanuts
contain plenty of
muscle-building protein
and tryptophan, which helps the body to
regulate appetite and therefore reduces
the urge to snack.
24
Tuna
is a great source of
testosterone-boosting
zinc as well as selenium, which
kills off harmful free radicals that
interfere with muscle growth.
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Daily servings
25
Vegetables
eight to ten
Vegetables should
form the bulk of your daily carbohydrate
intake because they supply vital
vitamins, minerals and disease-fighting
phytochemicals, says CrossFit nutritionist
Chris Chapman (crossfitreading.co.uk).
Most of these servings should be
low-GI vegetables such as peppers,
spinach and broccoli, although some
can come from starchier sources such
as sweet potatoes and beetroot.
26
Meat, poultry,
fish and eggs
three to five
An active man needs extra protein
for muscle repair and meat, poultry,
fish and eggs are the best natural
sources of this, says Chapman. Protein
is also closely linked to fullness, so
an increase in dietary protein should
stop you from snacking too.
27
Fruit
two to three
Fruits provide plenty
of micronutrients but they also tend
to carry a heavy fructose load, which
can spike your insulin levels and lead
to unwanted fat storage, says
Chapman. For weight loss, you should
choose low-fructose fruits, such as
melons and berries.
28
31
Turmeric
has powerful antioxidant,

anti-inflammatory and anticancer properties, numerous studies have
found, and has been used for centuries to
treat a wide range of conditions. If youre
looking for a way to add it to your diet, try
sprinkling a little over scrambled eggs
at breakfast, suggests food expert and
writer Jules Clancy (thestonesoup.com).
32
Chilli flakes
are packed with

immunity-boosting
vitamin A and capsaicin, which can
ramp up your metabolic rate and help
your body to burn more calories. Chilli
can add a kick to a variety of dishes, says
Clancy. Experiment to find the heat level
that works best for you.
33
Ground
coriander
has been proven

to help control blood sugar levels,
cholesterol and free radical
production in the body. Sprinkle
some over cooked fish or pork,
suggests Clancy.
Fats and oils
two to three
Essential oils are so
called because your body is unable to
make them itself, which means you have
to get them from your diet, while healthy
fats are crucial for vitamin absorption,
says Chapman. Both can be found in
avocado, olives, nuts and seeds.
29
Spice up your life
Milk, cheese
and yoghurt
one to two
While some dairy products are good
sources of protein, they can also contain
high levels of saturated fat and lead to
insulin spiking, so make sure you dont
have too much, says Chapman.
30
Grains and
potatoes
one to two
For optimum nutrient intake, you are
far better off getting your carbohydrates
from green vegetables [see tip 25] than
cereals, says Chapman. If you want to
eat grains, restrict yourself to one or two
servings of porridge oats or wholegrain rice.
34
Smoked paprika
contains plenty of vitamin

C, which aids with wound
healing and iron absorption. Like chilli,
its also very high in capsaicin. Use it
as a dry rub on chicken or with tomatobased dishes, suggests Clancy.
35
Black pepper
is high in manganese, which

helps to control blood
sugar levels and vitamin K, which works
with the manganese to improve bone
strength. Theres no substitute for the taste
or smell of freshly ground pepper and it
adds flavour to any dish, says Clancy.
Smart food swaps
36
Ditch dark tea,

drink green tea
Green tea triggers similar
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SCOTT DORN
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41
levels of attentiveness as black tea, despite
having only a third of the caffeine. It also
contains higher levels of polyphenols,
which help your muscles to recover faster.
37
Ditch cereal,
eat porridge
Unlike cereal (see tip 3),

porridge is packed with muscle-building
protein, filling fibre and low-GI carbs that will
sustain energy levels through the morning.
38
Ditch chocolate
spread, eat
peanut butter
While no less indulgent than chocolate

spread, peanut butter is much healthier,
thanks to the high levels of heart-healthy
monounsaturated fat and protein.
39
Ditch potatoes,
eat sweet potatoes
Sweet potatoes are lower GI

than spuds and will cause your blood sugar
to rise approximately 30% less. Theyre also
high in vitamin A and betacarotene.
40
Ditch white rice,

eat brown rice
Brown rice is far lower GI

than white rice and contains three times as
much filling fibre. Its also a great source of
energy-boosting magnesium and
metabolism-boosting vitamin B6.
Ditch milk
chocolate,
eat dark
Dark chocolate is surprisingly

healthy, containing plenty of
antioxidants and key nutrients
such as tryptophan, seratonin
and dopamine. Just stick to
the high-quality, high-cocoa
variety and try to avoid cheap,
sugar-packed confectionary.
42
Ditch vegetable
oil, use olive oil
Vegetable oil contains high

levels of unhealthy hydrogenated trans fats,
while olive oil contains lots of healthy
unsaturated fats and oleic acid.
Dos and donts
43
Do eat
healthy fats
Healthy fats wont make you

fat. Most nutrients are fat-soluble, so its
good to eat healthy monounsaturated and
polyunsaturated fats with each meal.
44
Dont just
count calories
When it comes to weight

loss, calories arent the be-all and end-all.
Its more important to focus on the quality
of the food youre eating.
45
Do eat omega 3
The omega 3 fatty acids

found in oily fish can improve
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joint and heart health and prevent pre-fat

cells from being converted into fat.
46
47
48
Dont eat
processed foods
These typically contain

refined sugars and carbs and trans fats,
which are leading causes of weight gain.
Do eat free range
Free-range meat and fish

contain more protein and
omega 3 fatty acids than their alternatives.
Dont eat
huge portions
It can be tempting to pile

your plate high after a hard training session,
but regulating your portion sizes is important
no matter what youre eating.
49
Do drink
more water
Its easy to confuse hunger

with dehydration, especially if youre training,
which can cause you to overeat. Drink water
at regular intervals throughout the day.
50
Dont drink
to excess
Alcohol adds a large amount

of nutritionally empty calories to your diet
and stimulates your appetite when youre
most likely to give in to snack temptation.
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NAME: Bodylean
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NAME: MyProtein
Occupation: Fast fat loss and more muscle tone
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Other ingredients include
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How Olympic boxing

champ Anthony Joshua
gets fit and fast p115
MF lifts some heavy

metal including a
Vauxhall Astra p123
All the fat loss advice

youll ever need to
get lean p132
Get explosive with

a quickfire medicine
ball workout p141
Target your abs with

these supersets for a
solid six-pack p147
Power down
If youve spent any time in the weights room
then youll probably have heard someone
say that you shouldnt squat below parallel.
Well, that person doesnt know squat,
because new research says that your quads
respond well to going deep when you do the
classic legs move. A study in the Journal Of
Strength And Conditioning Research showed
that the lower you go, the greater the effort
made by the front of your thighs. The study
also found that this was the case when
working at a fairly low intensity (50% of the
subjects one-rep max), so you can still get
the benefits even if youre not comfortable
with piling weight on and going deep.
MF tip
Keep your chest

up as you squat
below parallel
to avoid stressing
your back
Words Jon Lipsey
Squat depth is key to greater muscle eort
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BOXINGDRILLS
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Fast fists
Olympic boxing
boxing gold
gold medallist
medallist Anthony
Anthony Joshua
Joshua has
has had
had
Olympic
a meteoric rise to the top of his sport. He tells MF
F that he
owes his success to commitment and dedication in training
Words Matthew Ray Photography Tom Miles, Getty
any of the British successes at the

2012 Olympics told stories of how
they have dedicated their entire
lives to their sport, with glory in the
London Games representing the
pinnacle of everything they hoped to achieve after
years or even decades of striving. This was not
quite the case for super heavyweight boxer
Anthony Joshua, who won GBs final gold medal
of the Olympics at the age of 22. After all, he only
took up the sport when he was 18.
While anyone who goes from novice to Olympic
champ in just four years must have huge natural
talent, such a meteoric rise would not be possible
without highly effective training. Joshua, who was
born in Watford but now lives close to his boxing
club Finchley ABC in north London, understands
the importance of being as fit as possible. I dont
think anyone is fitter than me, he says. No matter
what happens, I can give a good account of myself

because Im fit enough to. It wont ever be my
fitness that lets me down in the ring.
MF met him to find out how he developed
the speed, mobility and strength to succeed.
Why did you only start boxing at 18?
Five years ago I started to take my cousin to boxing
training and Id watch him train. After three weeks
of sitting there bored, I decided to get a pair of
boots and get involved, to take up the time.
What do you think enabled you to pick it
up so fast?
It must be something to do with my co-ordination. I
just joined the dots together, learning how to throw
jabs, right hands, hooks the basics. And over time
I polished those skills. When youre in the gym
training you watch other fighters and pick up great
WorldMags.net
Anthony
Joshua
Age 23
Height 1.98m
Weight 106kg
Achievements
2012 Olympic
gold medal,
super
heavyweight
2011 World
silver medal,
super
heavyweight
WorldMags.net
stuff they do and then put it into your
training. I think whoever wants it more
becomes the best.
So there are no shortcuts that would get
someone else to the top in four years?
Ha ha! No, being part of GB boxing and
an Olympian thats what comes with
it, the hard work, the training. Ive been
in the gym twice already today and Ill
be back in later on. I train twice a day
Monday and Thursday, three times a
day Tuesday and Wednesday, twice on
Friday and once on Saturday. Its tough.
What did it feel like to step into
the ring for the Olympic final?
I felt good about myself. I felt I should
be there. It was new territory and Id
never fought in front of such a big home
crowd. I didnt want to get into too much
of a scrap, just keep it a clean fight.
Did you believe youd win gold?
I had belief in myself from all the work
Id put in, and I did have belief I could win.
Ive learned confidence is underrated.
Whats your ambition right now?
To stay at the top in amateur boxing. As
an amateur, you can fight in the Olympics.
You also fight with a headguard and its
all sponsored by Adidas. Once you turn
professional youre contracted with a
Once you walk into

the gym youre the
same as everyone
else. Hes got to do
ten and so do you
promoter, you cant box in the Olympics

and you represent yourself. Boxing is the
only sport you cant do in the Olympics
and as a profession, but both versions
are the same sport. In 2013 headguards
are coming off, so theyre getting closer.
What advice would you give someone
who wants to start boxing?
Get ready to be taken out of your comfort
zone. Be prepared to hear noise and to
be treated like a student. You may be
successful outside boxing but as soon
as you walk into the gym youre just the
same as everyone else: hes got to do
ten, youve got to do ten. And cut out the
chips a couple of weeks before you start
training. Youll learn to box no matter
what but what will hit you hard is the
circuits at the end of the training session.
If you stop eating chips you wont be
throwing up at the end of each session!
For some great pull-up variations go to mensfitness.co.uk/links/pullups

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BOXINGDRILLS
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Joshuas strength and conditioning workout

These are the key moves Anthony Joshua uses he does them
as a high-intensity weights circuit without rest, but you should
rest for one to three minutes between the exercises
Hammer-grip
chin-up
c Start with your palms facing each other

on the bars and your core braced.
c Pull up with your arms without

swinging your body.
c Lower slowly all the way back down.
Joshua says
Using this grip means you
are lifting with the muscles
that run alongside your arms
and down into your lats for
punching power.
Squat
c Start with your back straight and

core braced, looking forwards.
c Keep the weight central and above

your knees as you lower.
c Drive up with your glutes and
thighs while breathing out.
Joshua says
This is a basic move but
your legs and core are
very important to punching
power and this is the classic
exercise for that.
One-arm
dumbbell snatch
c Drive up with your legs and push your

hips forwards to jerk the weight up.
c Keep your core braced as

the weight rises.
c Pause at the top of the move in a

strong, upright body position.
Joshua says
This exercise works best
if you use your hips to flick
the weight up in front of
you. The move increases the
connection between your
upper and lower body.
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BOXINGDRILLS
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c Brace your core to stop your

shoulders rolling forwards.
c Lower, press back up, then row one

arm up to your chest and down.
c Let the rope down again slowly,

keeping resistance on your wrists.
c Bring your legs up quickly, then lower

them back slowly under control.
c Alternate arms on the next rep and

keep your torso level throughout.
c If you dont have a way to secure the

bar, just hold it at arms length instead.
Leg lift
c Keep your legs as straight

as possible as you lift.
Joshua says
Your lower abs often get
missed out but your hips are
your power connection to
your legs, so these build your
boxing strength. Its good to
target your side abs too to
protect against body shots.
Dumbbell
press-up to row
c Start with your glutes in

line with your knees.
Joshua says
This hits your lats, arms and
chest all at once. It really
helps you to pack a punch
and increase your power.
I do eight full reps as part
of a boxing circuit. Doing it
with your feet on a bench
makes it harder.
WorldMags.net
Wrist roller
c Retract your shoulder blades and roll the

weight to the top using alternating hands.
Joshua says
I do four reps of these
theyre good for protecting
your wrists. Its easy to hit
the bag or someone at an
angle and the wrist can bend
over. This move helps to
keep your wrist strong all
the way through the punch.
WorldMags.net
Follow us at:
@METRx_UK
facebook.com/METRx.UK
For more information call 01283 492819. MET-Rx is available nationwide at all good health food stores and online at www.metrx.co.uk
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BOXINGDRILLS
WorldMags.net
Joshuas boxing
cardio drills
As well as endurance running sessions,
Joshua relies on high-intensity cardio to push
his boxing fitness to gold medal-winning
levels. No-one can beat me on fitness, he
says. I really push myself all the time.
c High-intensity sprints are great
for pushing up your anaerobic
threshold and giving you more
stamina in the ring. Joshuas
intervals are three minutes
long to make them specific to
the length of boxing rounds.
c
c I do sprint caterpillar 3x3s,

which is when ten of us run
around the track in a line
and the person at the back
sprints to the front and it
keeps going like that, he

says. Each interval lasts three
minutes with 30 seconds rest,
then you go again twice.
You cant run at your own
pace so its really tough.
If you dont have ten training
buddies, just sprint for 30
seconds, fast jog for 30,
sprint for 30 and so on until
three minutes are up. You
can try these drills too.
Shadowboxing
c This is important for building boxing skills, according to
Joshua. Start by moving around the ring in a relaxed way,
building gradually by throwing jabs and combinations so
your movement is flowing and you dont slow down from
tensing up. Once youre warmed up, try three-minute
rounds or 30-second sets of high-intensity work.
Joshua says
Start relaxed with your arms low, rather
than coming out in a Mike Tyson stance.
You couldnt do 20 rounds on the heavy
bag but you could do that shadowboxing
and youd see the benefit from the muscle
memory that repetition gives you.
Skipping
c Joshua uses skipping
as a warm-up but also
does fitness-boosting
six ones: one minute of
high-intensity skipping
and 30 seconds' rest, then
going again for a total
of six times. Skipping at
speed will also improve
your footwork, which is
vital in a boxing ring.
Joshua says
My co-ordination
is a strength and
skipping helps that.
You can use it at the
end of a session to
really blast it out.
For more of our interview with Anthony Joshua go to mensfitness.co.uk/links/joshua
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STRONGMAN
WorldMags.net
Heavy
duty
Photography Tom Miles
Strongman contests are no longer

restricted to men who can pull a
plane. MFs Joel Snape chalks up
WorldMags.net
WorldMags.net
ccording to the manufacturers

specs, an unladen Vauxhall
Astra weighs 1,995kg, or just
under two metric tonnes. Factor
in a metal lifting platform and
handles, calculate the leverages involved and
add in a pair of furry dice, and its clear that
hoisting it off the ground even once is going
to require close to the best deadlift Ive ever
managed in my life. I check my wrist straps
for the third time and wait for the whistle.
Long considered the domain of
giant men with arms like bridge cables,
strongman competition is becoming an
equal-opportunities sport open to everyone
in the same way a 10K or triathlon is.
This shouldnt be surprising. The events
involved can be done without high-level
technical expertise unlike, say, Olympic
lifts and theres an appeal to hauling
a car or hurling a beer keg overhead
thats hard to replicate in other sports.
Just as important is the fact that most
of the events last less than two minutes,
giving you the rest of the day to drink
protein shakes, work on your tan and hang
out with the other competitors. Its also,
I soon discover, a great excuse to eat an
enormous amount of barbecued meat.
Open to all
The competition Ive been roped into

entering is the inaugural Bigger, Stronger,
Faster meet. As is common for this type
of event, its taking place in a rugby club
car park, this time in East Grinstead, West
Sussex. Like many modern events it has
weight categories, as well as competitions
for women and teams of four. Im at the
lighter end of the under-90kg category.
There are five events, three of which weve
been told about. The other two are surprises.
First up is the log clean and press. Ive
been training for this by upping the volume of
my overhead presses in the gym and adding
everything from strict dumbbell shoulder

presses to behind-the-neck snatch-grip
push presses, known as Klokovs after the
giant Russian who popularised them.
Realistically, though, no kind of barbell
work can really mimic the action of lifting
a 70kg metal log up to your chest and
then above your head, which requires a
sort of exaggerated cheat curl followed
by an explosive push press. In my sole
attempt with a training log, I couldnt
get it over my head even once.
In the competition, well rested and
buoyed by adrenaline and screaming
crowds, I blast it overhead a monstrous
Ive been looking

forward to the car
deadlift and dreading it
in roughly equal parts
(for me) eight times, then collapse to the
floor after realising it has sucked all the
oxygen out of my body. While I recover
I watch the women who are using a
30kg log achieve numbers in the 20s.
My girlfriend, who has come along for
moral support, tells me shes already
thinking about training for next year.
Tyred and emotional
Then comes the car deadlift. Ive been

looking forward to this event and dreading
it in roughly equal parts looking forward
to it because Im pretty good at deadlifting
and dreading it because its a car. Worlds
Strongest Man competitors regularly do
this sort of thing with trucks and Humvees,
but even one practice rep with the Astravan
takes everything Ive got. When its my
turn to lift, I get my girlfriend to give me
Barbell training in the

gym cant prepare you for
the log clean and press
WorldMags.net
STRONGMAN
WorldMags.net
MFs Joel puts everything

hes got into the car deadlift
a motivational slap nothing wrong with

a bit of showmanship and strap in.
When the whistle goes, everything
becomes a blur. My first lift is disallowed
because my hips arent forward enough,
and I make a mental note to lock out
every rep for the rest of the event. After
that I settle into a cycle: chest up, heels
through the floor, grit teeth, drive, wait for
the judges call, drop, reset, do it again.
After about 30 seconds, even the mental
effort of thinking this through seems
Herculean. Helpfully, though, one of the
judges starts talking me through the lifts
so I dont have to worry about anything
xxxxxxx
but driving and dropping. Im wobbling up
through my 11th (legitimate) rep when the
second whistle goes, at which point I realise
I havent even noticed the audience, which
has been shouting for about a minute. I highfive one judge, man-hug another and then
almost fall over. This is definitely going well.
Well beaten
A tug-of-war tournament
was one of the surprise
elements of the competition
Joel completes the

final event, a medley
After the car, the three head-to-head events

that make up the rest of the competition feel
almost anticlimatic. In the farmers walk,
which involves carrying a 70kg handle in
each hand as far as possible in 75 seconds,
Im pitted against Dominic Doyle, a police
officer who has come up for the day with his
wife and daughters. Hes only been training
for three months after a long layoff and
tells
xxxxxxx
WorldMags.net
STRONGMAN
WorldMags.net
TOOLS OF
THE TRADE
The right kit could

be the difference
between a PB and
A&E. MF assembles
the strongman basics
The team part of the

event included a car flip
me that by doing exactly as instructed by

event co-organiser Ben Coomber, he has
dropped 10kg in weight, most of it fat. Hes
clearly been doing something right because,
During the tug-of-war

I'm dragged across
the mats by a director
of National Grid
although were closely matched for the first
two laps of the car park, he pulls steadily
ahead in the next two. By the time the final
whistle goes, hes a good 4m ahead.
Surprise package
The first surprise event is a tug-ofwar tournament. Not having much

experience or weight on my side, Im
dragged helplessly across the mats by
George Mayhew, a director of National
Grid. He trains with Gym Jones, the team

responsible for the Spartans physiques
in 300. Mayhew also drubs me in the final
medley, a combination of prowler-pushing,
duck-walking, rope-pulling and sandbagloading, but we both put in a decent time.
I come last, thanks mainly to my woeful
performance in the tug-of-war, but the
main thing is that my training worked.
Ive put in a respectable performance
in every event, smashed my personal
best on the log, met some new people,
got a bit of a tan and eaten a genuinely
heroic amount of flame-grilled pig.
The next day, I dont feel any worse than
I would after any serious workout and the
day after that Im back in the gym doing a
spot of bench-pressing. My training has a
renewed focus, Ive pushed through what I
thought were my limits and I havent had to
run 42 muscle-destroying kilometres to do
it. Oh, and theres a picture on Facebook of
me lifting a car. If my girlfriend does enter
next year, shes already got a partner.
Shoes
Straps
Some prefer Vibrams for

grip or Olympic lifting
shoes for stability but
Converse high-tops
provide a mixture of both.
Caution: they may explode
under pressure.
Most competitions allow

them, so its crucial you
get used to them and the
heavier loads they allow
you to lift. You should also
lift without them to give
your grip a workout.
Resistance bands
Any decent strongman

competition will have a
warm-up area but having
your own bands with you
is handy for loosening up
before an event.
To watch MFs Joel in car-lifting strongman action go to mensfitness.co.uk/links/astra

WorldMags.net
WorldMags.net
I have been taking Wellman for many
years now and I just dont feel the same
when Im not using it. Anyone competing
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Wellman in their life. Im a champion
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British Champion 2011 - 2012

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Vitamin supplements may benefit those with nutritionally inadequate diets.
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MUST DO MOVES TRAINER
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Chain
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Words Joe Warner Photography Danny Bird Model Ben W@IMM
Strengthen
Stttrengthen
S
e g he your
yo r posterior
p s e i r chain
ha n ffor
o
ab
bigger,
big
bigger
gg
g
gerrr, sstronger
g
stro
on
o
nge
n
er body
e
bo
od
dy
ts all too easy to focus your training

time on the muscles you see every day
in the mirror. After all, youre bound to
notice each minute change in how
these muscles look and that helps you
maintain the motivation to keep working
them. But doing so will limit how ripped youll
be able to get and it can also be dangerous.
Neglecting the muscles that run down
the back of your body from neck to ankle
known as your posterior chain in favour of
the mirror muscles will lead to muscular
imbalances and injury, while at the same
time preventing all muscles from reaching
their maximum mass, says trainer Nick
Mitchell. This workout will rectify this
imbalance and set you on your way.
NICK MITCHELL
is the founder of personal
training company Ultimate
Performance (upfitness.co.uk).
He has advised clients including
professional bodybuilders,
rugby league players, boxers
and Premier League football coaches. Here he
shares the expertise that has made him one of
the worlds foremost body composition experts.
Ive been told tempo is a key

component of a workout why is this
and whats the ideal tempo to use?
Tempo, or the time you take to lift

and lower each rep, dictates the
amount of tension that you put the target
muscle under. The duration for which

your muscles are under tension is a key
factor in determining the type of stimulus
youre subjecting your muscles to.
If each set lasts less than 20
seconds, youre training for strength;
20-40 seconds results in a balance of
strength and muscle building; 40-70
seconds is pure muscle building; while
over 70 seconds is pure endurance.
Using the correct tempo and eliminating
momentum on each rep also ensures
your muscles, rather than momentum,
are responsible for moving the weight.
WorldMags.net
Turn over for a posterior chain workout

WorldMags.net
Posterior chain workout

SUPERSET
(1a)
(1B)
Lying hamstring curl
Sets 4 c Reps 5 c Tempo 5010 c Rest 45sec
c Lie on the machine, following

its instructions to position
yourself correctly and safely.

c Lie with your upper back
supported on a bench, your
feet flat on the floor and your
knees bent, with a barbell
resting across your hips.
TARGET MUSCLES
c With the pad against the back

of your lower calves, raise it by
contracting your hamstrings.
Illustrations Sudden Impact
TARGET MUSCLES
c Brace your core and lower your

glutes towards the floor.
c Return slowly to the start.
Weighted glute bridge
c Squeeze your glutes to

lift the weight and return
to the start position.
Hamstrings
Calves
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Glutes
Hamstrings
MUST DO MOVES
WorldMags.net
How to
do this
workout
(2)
c WARM UP
Warm up with some

bodyweight squats, then
squats with an empty barbell.
Snatch-grip deadlift
c With the barbell on the floor,

take a double shoulder-width
grip with your core braced, your
shoulders retracted and over
the bar, and your back flat.
c Use your glutes to power
the initial lift, pushing down
through your heels.
c Keep the bar close to your body
and, as it passes your knees,
push your hips forward. Lower
the weight so it just touches
the floor, then repeat.
TARGET MUSCLES
Trapezius
Lats
Erector
spinae
Glutes
c SETS AND REPS
Perform exercises 1A and

1B as a superset, resting
as indicated. Then move
on to exercises 2 and 3.
(3)
c TEMPO
Each move has a four-number

tempo at which it needs to be
performed: the lowering
phase, the pause, the lift and
the pause at the top.
Walking dumbbell lunge

c Stand holding a dumbbell in
each hand, with a long, clear
pathway in front of you.
TARGET MUSCLES
c Keeping your core braced, take a

big step forward and lunge down
until both knees are bent at 90.
Quads
c Push off from your back

foot and lunge forward with
that leg, then repeat.
Glutes
Hamstrings
Hamstrings
Next month
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Start sprinting
Short, sharp bursts of

anaerobic exercise create
an oxygen debt that must be
replenished, says trainer Nick
Mitchell (upfitness.co.uk).
Repaying this debt elevates
your metabolism so you
continue to burn fat long after
youve stopped exercising.
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50 BEST TIPS: FAT LOSS
0
5BEST
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Why build muscle only to hide it under a layer

of fat? Strip away the flab with our expert tips
Words Joe Warner Photography Tom Miles
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Boost your cardio
Ditch long runs
Plodding around the block for

hours on end isnt an effective
way to lose fat, says Mitchell. In fact it can
be detrimental to trying to get a leaner
stomach because the stress on your
body of long-distance cardio encourages
the release of the hormone cortisol,
which causes you to store body fat and
also eats away at lean muscle mass.
Get intense
You can also do high-intensity

interval training. After a warmup, vary between bursts of fast, all-out
effort and periods of medium- and
slow-paced effort to recover to keep
your body guessing, says Mitchell.
Over the hill
Find yourself a good hill with

a steep gradient or a stairwell
and sprint up it as fast as possible, then
slowly jog or walk back down to recover,
says trainer Pete Geracimo of KX Gym
(kxgym.co.uk). The ascending phase should
be an all-out burst of between ten and 15
seconds, so aim for enough reps so the
workout lasts between ten and 15 minutes.
In the deep end
Water running is a great option

if you want to burn more fat and
protect your joints at the same time, says
Geracimo. Faster movements create greater
resistance and intensity. Intersperse a length
of sprinting with a slower recovery pace.
And dont worry about the strange looks.
Keep rest brief
The key to keeping your heart rate

elevated and muscles working to
burn fat is to keep the period between sets
and exercises as brief as possible. Only rest
for as long as it takes to recover enough so
you can attack the next set head-on, says
Mitchell. Taking any longer than that means
you wont be working to full capacity.
Feel the burn
Model Oliver Jedrej@WAthletic
If your sets end before you feel a

burn in your muscles, either youre
not doing enough reps or youre not lifting
enough weight, says Mitchell. You want
a high build-up of lactic acid when training
because this prompts your body to release
more fat-burning growth hormone.
Form good habits
Dont go on a diet
Its far easier to change your

diet than start a new one from
scratch, says health author Jason Vale
(juicemaster.com). Try removing sugar
from your tea: it may take a week to
Get complex
Grab a barbell and

don't stop lifting until
youre sweating. A complex is
a series of moves done back
to back without putting the
weight down, says Mitchell.
Do squats, deadlifts, bent-over
rows and overhead presses.'
get used to it but after that you wont

want to go back to sickly-sweet tea
again. All these little changes add up.
10
Get enough sleep
Good-quality sleep increases

melatonin production, which
lowers your levels of a hormone that
encourages fat storage, says strength
coach Mike Mahler (mikemahler.com).
Melatonin is also a potent antioxidant and
prevents the accumulation of stomach fat
and increases insulin and leptin sensitivity.
11
Make snacking harder
If you have a whole loaf of bread

or multipack of beer at arms
length, youre more likely to polish it off.
Stick the loaf in the freezer and keep the
beer out of the fridge so its warm, says
trainer and nutrition expert Scott Baptie
(foodforfitness.co.uk). That means you
cant just have a slice of toast or open a can
without making the effort to get it ready.'
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12
Clever cutlery
Putting your knife and fork

down between mouthfuls will
slow the rate at which you eat, says Baptie.
This allows your stomach to send signals
to your brain saying its full. If you scoff food
youll overeat before your brain realises
youve had enough. If you never use cutlery
then youve bigger problems to address.
13
Avoid coffee
Excessive amounts of caffeine

stimulates insulin production,
which instructs your body to store fat rather
than burn it, says Mahler. Stick to one or two
cups a day ideally as a pre-training boost.
14
Scale up
Hopping on the scales

every day keeps your mind
focused on your weight-loss goals. A
review of 3,500 people in a US study
found that of those whod lost the most
fat, 44% weighed themselves daily.
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15
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Mind the gaps
Help your body burn more

fat by taking longer breaks
between meals. Try to leave at least six
hours between meals, says Mahler. Or
eat more frequently on days you train
and less frequently on your rest days.
16
Chew your food
Taking your time with each

mouthful not only means
food will be better digested, it also
means your stomach has time to let your
brain know that its full, says Mahler.
17
18
Banish bagels
Eating eggs for breakfast instead

of high-carb bagels will result
in you consuming 264 fewer calories over
the rest of the day, according to a US study.
Switch hands
Try eating with your nondominant hand. Subjects in a

US study ate more popcorn, even though
it was stale, with their stronger hand than
those who were forced to use their weaker
side, suggesting we continue to eat out
of habit even when the food isn't tasty.
19
Thicken your shake
When you make a protein

shake, consider making it
thicker by using less water. In a study
from Purdue University in the US, subjects
who drank a thicker shake experienced
significant and longer reductions in hunger
than those who had more watery ones.
20
Drink more milk
Calcium, found in milk,

yoghurt and cheese,
prevents your body from making
fat and breaks down existing cells,
according to a study at the University
of Tennessee. Aim for 1,200mg a day
through a couple of glasses of milk, one
pot of yoghurt and a bit of cheese.
21
Avoid processed
foods
Many processed foods contain

the sugar substitute high-fructose corn
syrup (HFCS). This plays havoc with
your bodys insulin levels, meaning youll
store excess calories as fat rather than
burn it for energy, says sport nutritionist
John McClinton. HFCS is found in all
kinds of sweets, snacks, fizzy drinks and
even canned foods and condiments.
Lose fat at work
22
Dont stress
If youre constantly stressed

through work, relationships,
lack of sleep and other problems, your
body becomes resistant to adrenaline, says
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Mahler. Adrenaline receptors are abundant

in areas where fat is stored, such as the
stomach. Too much adrenaline wears these
receptors out so your brain gets a signal
that you dont have enough energy at these
sites, resulting in more fat storage there.
23
Walk and talk
Try West Wing-style walk

and talks rather than
sitting for hours in a meeting room. An
Australian study discovered that workers
whose jobs require more than six hours
chair time a day are up to 68% more
likely to become overweight or obese.
24
An apple a day
Subjects who ate an

apple before lunch ate
187 fewer calories at that meal, including
those from the apple, than those who
ate nothing or drank the equivalent
calories from apple juice in a study
by Pennsylvania State University.
25
Snack attack
Is that a bag of Maltesers

or giant rabbit droppings?
And are those tortilla chips or wood chips?
A study published in the European Journal
Of Social Psychology found that thinking
28
of alternative uses for common snacks

make you less likely to gorge on them.
26
Eat almonds
Almonds can flatten your

belly thanks to their high
level of monounsaturated fatty acids.
Researchers at Kings College London found
the fat in almonds isnt completely absorbed
by the body and this can help to prevent
fats from other foods from being stored too.
Stick to no more than 20 nuts at a time.
27
Dont be too strict
Allow yourself one cheat

meal a week when you can
eat whatever you want, says trainer Jamie
Baird. A little bit will satisfy your craving
and take the pressure off. After a while,
as your results really kick in, you may even
find you no longer crave the junk food.
Refine your
approach
29
Focus on fat loss
You increase your chances

of success by focusing
all your energy on losing fat, according to

research by BJ Fogg, author of Persuasive
Technology. Taking on too many challenges
at once makes you less likely to succeed.
30
You need to have an

achievable objective in mind and know the
small steps of progress you need to take to
get there, says Baird. Preparation really is
the difference between success and failure.
Having two weekly plans one for nutrition
and one for exercise is a great way to
break it down into manageable chunks.
31
Play it positive
Trick your mind when avoiding

high-fat or high-sugar foods,
according to Utrecht University in the
Netherlands. So dont tell yourself youre
not going to have a pizza, but that you
are going to have a delicious steak with
veg. Positive reinforcement prevents
you thinking youre missing out.
32
Join forces
Youre more likely to lose

weight if you do it with
a buddy, according to the University of
Leeds, thanks to added motivation and
having someone at hand who understands
exactly what you want to achieve.
33
Pre-meal
press
Prepare for
success
Time your refuel
The post-training, glycogendepleted window is the

only time refined carbohydrates, glucose
and fructose should be tolerated, says
McClinton. 'Mistimed refuelling and lazy
eating habits underpin why so many
athletes of varying levels train hard yet
struggle with high levels of body fat.
Before every
meal, do three sets of 20
bodyweight squats and ten
diamond press-ups. This
means more of the energy you
consume is driven into muscle
cells to replace the energy
youve burned, says Baptie.
34
Cancel cravings
If youre massively
craving something you
know you should be avoiding to lose
weight, dont rule out eating it forever
just tell yourself youll have it later.
This postponement strategy helps
you to get over temptation, says
psychology researcher Nicole Mead.
35
See what you eat
Remove the temptation

of high-calorie junk food
by considering what goes into making
it, says Vale. Would you enjoy a box
of chocolates if I told you if was made
from cows milk, refined white sugar,
vegetable fat and numerous chemicals?
36
Avoid TV dinners
You eat an average of 288

more calories when sitting
in front of the box compared with when
sitting at the dinner table, according to
the University of Massachusetts. Belgian
researchers also found that people consume
up to 71% more food while glued to the TV.
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Go green
Add more green vegetables

to your meal, suggests
Baptie. Green veg has a very low
calorie-density, so you can be far more
generous with your servings and the
fibre will help keep you feeling full.
38
Use blue plates
The colour blue is a natural

hunger suppressant because
weve evolved to be wary of blue foods,
which indicate poison or mould. Studies
have found people who eat off a blue
plate consume less than other colours.
39
44
Turkish
delight
The Turkish
get-up is one of the best
fat-burning moves because it
involves the whole body, says
Lloyd. It works every muscle
group to burn fat and tests
your core to craft a six-pack.
Shrink your
servings
Reducing the size of your

portion by 25% will result in you eating 10%
fewer calories without feeling any hungrier,
according to Pennsylvania State University.
Switch your drinks
40
Ditch beer,
drink red wine
If you must drink, choose

a glass of red over a pint of lager or
cider. Wine contains fewer calories and
more antioxidants, especially if you pick
a merlot, zinfandel or syrah, according
to the University of California.
41
Ditch cola,
drink fizzy water
Fizzy drinks are packed with

sugars but diet pop isnt the answer.
Those who drink a can a day still have a 43%
greater risk of strokes and heart attacks
than those who drink none, according to
New Yorks Columbia University Medical
Centre. Instead have a sparkling water
with a squeeze of lemon and lime juice.
42
Ditch orange
juice, eat oranges
Eating one rather

than drinking a glass of its juice will
dramatically cut down the number of
calories you consume, while adding a big
hit of vitamins, antioxidants and fibre.
Grab some
kettlebells
43
Body blitz
Kettlebells are ideal

because so many muscle
groups are activated when training with
one, says kettlebell expert Jamie Lloyd
(russiankettlebellsuk.com). Using your
whole body will rev up your metabolism
so youll continue to burn fat as energy
for up to 48 hours post-workout.
45
Train early
Work out first thing before

breakfast. At this time, your
glycogen stores are completely depleted
and your body relies mostly on your fat
stores for energy, says Lloyd. Perform highintensity kettlebell training for around 15 to
45 minutes three or four times a week after
a ten- to 12-hour overnight fast because this
is the best way to stimulate fat oxidation.
Bust the myths
46
You can spotreduce fat
If this were true, sit-ups

would be the only way to a six-pack
but thats not the case. Fat around the
stomach is stubborn and often the last
bit to be shifted, so the only way to burn
enough fat consistently so you lose it from
everywhere is through the right training,
diet and nutrition plan, says Baptie.
47
Exercise makes
you eat more
If youre worried that training

will make you want to eat more, dont be.
Research has shown that after 20 minutes
exercise people ate no more than those
who sat on the sofa doing nothing. The
only difference was that those who had
exercised thought the food tasted better.
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48
Eating late
makes you fat
People who ate their main

meal at 8pm burned exactly the same
amount of calories as others who ate their
main meal at lunchtime, according to a study.
49
Skipping meals
burns fat
People who skipped

meals lost 3.6kg less over the course of
a year than those who didnt and kept a
food diary, according to a US study.
Burn baby burn
50
The 150-rep
workout
The 150th tip in this

comprehensive three-part guide is an
appropriate one and it will definitely
help you get the lean body you want. This
is a quick but highly effective 150-rep
fat-burning workout, says trainer Martin
Rooney (trainingforwarriors.com). You do
one set of ten press-ups followed by five
chin-ups, then rest for as long as you want
before repeating for a total of ten sets
and 150 reps. The key to its effectiveness
is doing it in the shortest time possible.
Each week you want to keep beating your
time. If you struggle with the chin-ups,
do five bodyweight squats instead.
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ONE KIT WORKOUT TRAINER
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Power ball
Use a medicine ball to build explosive strength
PART 7
MEDICINE
BALL
ome bits of workout kit are more fun to use

than others. Unless youre a masochist,
you probably dont relish using a recoveryenhancing foam roller at the start and
finish of your session. Medicine balls, on
the other hand, are a lot more enjoyable. Theyre a great
bit of kit because you can chuck them around, says
personal trainer Adam White (awpts.co.uk). You can
also use them for maximal efforts, such as wall throws
and slams. That will help develop explosive power.
The other big training benefit they offer is developing
stability. When you do a move such as a diamond
press-up, your smaller stabilising muscles have to
work hard to control the movement, says White.
HOW TO DO
THE WORKOUT
Sessions per week
Length of session
Reps of each move
Circuits
Rest between circuits
BEGINNER
INTERMEDIATE
ADVANCED
3
15min
12
4
2min
4
20min
15
4
90sec
4
24min
20
5
1min
Sledgehammer
c Explosively straighten up to
raise the ball overhead.
What weight?
Beginner 3kg
Intermediate 4kg
Advanced 5kg
A B
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Words Jon Lipsey Photography Tom Miles Model Toby Rowland@WAthletic
c Start by holding the ball between

your legs with your back flat.
TRAINER ONE KIT WORKOUT
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Wall throw
c Stand in front of a wall, holding

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c Explosively push forward to

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c Squat down, holding

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c Explode upwards so that

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KNOWLEDGE
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Oneatatime
Lifting with one arm or one leg at a time is a great way to balance
growth, work your core and minimise injury, says trainer Adam Gethin
What are unilateral moves?

Simply put, a unilateral
movement uses one arm or
leg rather than both to move
a resistance from point A
to point B. One of the most
popular unilateral moves is the
single-arm dumbbell biceps
curl. Exercises that require
the use of both arms or legs
are called bilateral lifts.
Why should I do them?
There are many benefits to
using unilateral moves. One of
the main ones is the improved
isolation of a target muscle
with a unilateral exercise youre
able to focus more on the
specific area of your physique
that you are trying to stimulate.
Your range of movement
also often increases, which
can allow for a better overall
muscle contraction, especially
during the eccentric (lowering)
phase of the repetition.
Adam Gethin is a personal trainer, body transformation

expert and editor of monstersupplements.com
Are there any other benefits?

Unilateral moves will help to
build a six-pack. When you take
position to perform an exercise,
your core will probably be
recruited to some extent to hold
that position. During unilateral
exercises, the core will often
have to fix certain muscles in
place more than if you were
doing the bilateral equivalent.
Such moves are also great for
eliminating any strength bias on
one side of your body (see box).
Are some unilateral moves
better than others?
Some exercises do lend
themselves better to unilateral
versions than others. For
example, a flat dumbbell press
performed unilaterally is very
hard to stabilise, especially with
a heavy weight. This makes
it a poor choice of exercise.
In contrast, a single-arm
dumbbell row is a fantastic
exercise because the body
position is more stable.
When deciding whether to
perform an exercise unilaterally,
always consider whether the
body is in a stable position
if it isnt, the emphasis is
With a unilateral move youre

able to focus more on a specific
area of your physique
immediately diverted from
the target muscle group,
which takes away some of
the tension on that muscle.
Should I use free weights,
bodyweight or machines to
perform unilateral moves?
This is almost totally dependent
on your goals. There arent
many bodyweight exercises
the average person could
do unilaterally: a single-leg
bodyweight squat is probably
the easiest but I wouldnt
recommend it unless theres
a specific reason for it.
There are some fantastic
machine exercises, such as the
unilateral leg press and certain

variations of the row. There are
also many great free-weights
exercises. Using a combination
of free weights and machines
for unilateral exercises is best.
Can unilateral moves build
muscle and burn fat?
Of course, in the same way a
bilateral movement can. Its the
application of training overall
rather than a specific form of
exercise thats responsible for
building muscle or burning fat
and make no mistake, its always
a good idea to include unilateral
exercises in a workout if you
want to achieve these goals.
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STRENGTH
BALANCE
Three steps that will

bring balanced gains for
maximum size and strength
Doing bilateral moves exclusively

can lead to muscular imbalances
because your stronger side may
take control of more of the weight.
An unbalanced physique can lead

to injury and poor posture, and
make hitting big lifts harder.
Include unilateral moves in most

workouts to give your weaker side
the opportunity to develop and
grow to mitigate these risks.
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MAINWORKOUT
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Words Joe Warner Photography Duncan Nicholls Model Kirk Miller@WAthletic
BUILD
MUSCLE
CARVE
ABS
TORCH
FAT
Get hard abs

Build muscle and burn fat to reveal a solid six-pack
he key to building a rock-hard

six-pack is to work your abs
hard, regularly and from various
angles to tax the different types
of muscle fibre. However, training
your abs exclusively wont lead to a chiselled
midriff. For that you need to elicit a big
growth hormone response from your body,
which will add muscle everywhere and
this in turn will have the added benefit of
burning lots of body fat, helping to reveal
your impressive abs muscles. So doing
compound moves that hit numerous muscle
groups is the best way to build an impressive

physique from top to toe while also giving
you a six-pack and thats exactly what
this months main workout will deliver.
All three sessions in this programme
are divided into three parts. The first is a
pair of compound lifts that will test your
major muscle groups while also recruiting
your abs to stabilise your body. The second
is a single tough move to work different
muscles while still asking your abs to help
out. The final superset is abs-specific to blitz
those muscles for maximum response.
HOW TO DO THIS MONTHS WORKOUTS

Warm up using the guide at the start of each
workout. Perform a set of exercise 1A, rest
for the time indicated and then perform a set
of exercise 1B. Repeat until all sets of 1A and
1B are completed. Then move on to exercise
2 and complete all the sets. Finish by doing
3A and 3B as a superset, which means you
complete a set of the first then immediately
do a set of the second without resting.
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Turn over for your first workout

menstness.co.uk/
menstness.co.uk
/JANUARY 2013/145
2013
(workout_1_of_3)
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Monday/
cWarm up thoroughly before you start

this workout by doing some deadlifts
and empty-bar bent-over rows.
(1B)
c
Bent-over
row
Sets 4 / Reps 8 /
Tempo 3010 / Rest 60sec
c Start with your core braced, your back

straight and your shoulder blades retracted,
holding a barbell with an overhand grip.
c Bend your knees slightly and
lean forward from the hips so
the bar hangs at knee level.
c Pull the bar up to your lower chest,
retracting your shoulder blades, then
lower slowly to back the start.
A
B
(1A)
c
Deadlift
A
B
Sets 4 / Reps 8 /
c With your core braced, shoulders

retracted and back flat, squat down and
grip the bar with an alternate grip.
c Use your glutes to power the initial lift,
pushing down through your heels. As the bar
passes your knees, push your hips forward.
c Lower until it touches the floor and repeat.
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146/JANUARY
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2013 menstness.co.uk
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MAINWORKOUT
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(2)
Chin-up
Sets 3 / Reps 8 /
c Using an underhand grip, grasp

the handles or a bar with your
hands shoulder-width apart.
c Start from a dead hang with
your arms fully extended.
c Pull yourself up by squeezing your lats.
c Once your chin is higher than your
hands, lower yourself back to the start.
(3a)
c
Crunch
Sets 4 / Reps 12 / Tempo 2010 / Rest 0sec
c Lie flat on the floor with your knees bent.

c Contract your abs to lift your shoulders and
curl your chest towards your knees.
(3b)
c
Plank
Sets 4 / Time 30-45sec / Rest 60sec
c Hold your body in a straight line from head to heels with your
elbows beneath your shoulders and head looking down.
c Hold the position without letting your hips sag.
c Pause at the top of the move, squeeze your

abs, then lower slowly to the start.
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JANUARY 2013/147
2013/
2013
/147
MAINWORKOUT
(workout_2_of_3)
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Wednesday/
cWarm up for this workout with

bodyweight squats followed by emptybar squats and shoulder presses.
(1B)
c
Shoulder
press
Sets 4 / Reps 8 /
c With your feet shoulder-width apart,

position a bar on your upper chest,
gripping it so your hands are just
wider than shoulder-width apart.
c Keep your chest upright and
your core muscles braced.
c Press the bar directly upwards until
your arms are extended overhead.
c During the lifting phase, keep your core
braced and dont tilt your hips forward.
c Lower the bar back down to
your chest and repeat.
A
B
(1A)
c
Squat
A
B
Sets 4 / Reps 8 /
c Rest the bar against the back of your

shoulders not on your neck and hold it
with an overhand grip slightly wider than your
shoulders. Keep your elbows pointing down.
c Your feet should be just wider than shoulder-width
apart, with your toes pointing outwards slightly.
c Squat until your thighs are at least parallel to the
floor. The deeper you can squat, the better.
c Drive back up through your heels.
148/JANUARY
148/
/JANUARY
2013/
2013
/menstness.co.uk
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Easy to
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Tests to
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MAINWORKOUT
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(workout_2_of_3)
Wednesday
(2)
Pull-up
Sets 3 / Reps 8 /
c Using an overhand grip, grasp

the handles or a bar with your
c Start from a dead hang with
your arms fully extended.
c Pull yourself up by squeezing
your lats together.
c Once your chin is higher than your
hands, lower yourself back to the start.
(3a)
Hanging
leg raise
Sets 4 /
Reps 12 /
Tempo 3010 /
Rest 0sec
(3b)
c
Barbell rollout
c Get on your knees with your

arms extended, holding a
barbell on the floor with your
c Slowly roll the barbell away
from your body, keeping your
core braced throughout.
c Hang from a bar with

your body straight.
c Keeping your legs as
straight as possible,
use your lower abs
to raise them up until
they are parallel
to the ground.
150/JANUARY
150
JANUARY 2013
2013/menstness.co.uk
menstness.co.uk
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c Extend until your torso is

parallel to the ground, then
contract your abs to pull the bar
back towards your body and
return to the start position.
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MAINWORKOUT
(workout_3_of_3)
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Friday/
cWarm up before this workout by doing

empty-bar lunges and diamond press-ups.
(1B)
c
Triceps dip
Sets 4 / Reps 8 /
c Grip the parallel bars, keeping

your body upright.
c With your elbows pointing straight
back, lower your body as far down
as you can comfortably go without
stressing your shoulders.
c Keep your core braced and dont
swing your legs for momentum.
c Press back up powerfully but dont
lock out your elbows at the top.
A
B
(1A)
c
Barbell lunge
A
B
Sets 4 / Reps 8 /
c Stand tall with a barbell resting on the back of

your shoulders. Point your elbows behind you
to retract your shoulder blades and keep your
back upright and core braced throughout.
c Take a big step forward but make sure your
knee is over your front foot and does not
go beyond it. Lower until both knees are
bent at 90 before pushing back off your
front foot to return to the start position.
152/
152
152/JANUARY
2013/
2013
/menstness.co.uk
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MAINWORKOUT
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(workout_3_of_3)
Friday
(2)
c
Press-up
renegade row
Sets 3 / Reps 12 /
c Place a pair of dumbbells on the floor

shoulder-width apart and assume a
press-up position over them, with your
body in a straight line from head to toe.
c Lower your torso until your chest almost
touches the floor, then press back up.
c Shift your weight to the left side of
your body, and pull the right dumbbell
towards your hip in a rowing fashion.
Return it to the floor slowly.
A B
c Repeat on the other side. Then perform

another press-up and continue repeating.
(3a)
c
T press-up
(3b)
c
Jackknife
Sets 4 / Reps 12 / Tempo 2 010 / Rest 60sec
c Start in a press-up position and lower your chest to the

ground, keeping your elbows close to your side.
c Lie flat on your back with your arms behind your head
and your feet together all should be off the floor.
c Press back up powerfully and at the top of the move,

lift one arm off the ground and twist your torso until
that arm is pointing towards the ceiling.
c Contract your abs and bring your hands and feet up to meet above
your stomach. Keep your legs as straight as you can and squeeze
your abs at the top of the move, then slowly return to the start.
c Lower back to the start and repeat on the other side.
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LAST
WORD
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LeBron
James
The NBA star on his two Olympic

golds, developing a winning mentality
and eating burgers every night
Unusually, you went straight from high-school basketball

to the NBA with no college career. Was that difficult?
Ive always had a good work ethic and I knew
that to make the transition I was going to have
to work harder than anybody else. I believe I
adapted so well because of three simple reasons:
confidence, natural talent and hard work.
Youve lost twice in NBA finals in 2007 playing for the
Cleveland Cavaliers and in 2011 playing for the Miami
Heat. What did you learn from those experiences?
I learned that I dont like to lose. It sounds pretty
obvious but you can take a negative emotion
and turn it into a positive. When youre out on
court, you can use a feeling of past defeat to give
you focus and make you more determined.
Your free-agent move to Miami brought you a lot of
scrutiny and negative attention. Did it affect you?
It bothered me for a while but I made a decision
that was right for my family and myself. All I ever
wanted was to do my talking on the court. I think
that winning the NBA championships with Miami in
2012 has shown everybody what Im capable of.
In 2012 you also won your second Olympic
gold medal. What was that like?
It was great winning gold for my country in London
it shows how seriously Team USA takes the
Olympics. Ill be 31 when Rio 2016 comes around
but if Im fit and the coach wants me, Im there. To
win three golds would be something special.
How do you develop a winning mentality?
In a training game you need to play with the same
intensity and desire you would in a real game. You
cant think it doesnt matter that you missed a shot
because its only training. If you have that mentality,
how will you switch to a winning one on court?
Whatever sport you do, you have to approach all
aspects of your training with a winning mentality.
Words Thomas Unsworth Photography Getty
Whats your favourite aspect of training?

My favourite part of training is being out on court, but
when it comes to gym work I love my bike. There are so
many training options on offer for top athletes today,
but in my opinion its still the simple stuff that works
best. The bike can give me a workout like nothing else.
What did I learn from losing

in finals? I learned that I dont
like to lose. You can use that
feeling to give you focus and
make you more determined
Whats the most unusual aspect of your training?

I guess the strangest thing about my training is that
I do my squats on a vibrating platform. To be honest
I didnt understand it to start with, but I trust my
coaches 100%. The vibrations activate more muscle
cells, so youre essentially getting stronger than you
would be if you were just doing normal squats.
How important is nutrition to your game?
Being blessed with natural talent isnt enough to
make it in the NBA in 2012. You need to focus on
everything. You can have all the talent in the world
but if you dont take nutrition seriously youre
going to be shown up on court. Would I like to eat
burgers every night? Yes. I dont, because I like NBA
championships and Olympic gold medals more.
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GETABS IN 28 DAYS

LOOK GREAT, FEEL GREAT

JANUARY 2013 4.00

HELLY HANSEN CATWALK

CONFIDENT WHEN IT MATTERS

The magic number

Burn fat, work your abs, and see your

The gym move that makes you irresistible

p56 Messi business

Barcelonas little wizard explains how

p139 Throw away fat

Use a medicine ball to torch your flab

p121 Heavy metal

Spice up the Christmas favourite by turning

Get your oats

p26 Hot work

For our 150th issue we provide 150 of the

Strongman training isnt just for

p37 When in Rome

Give your morning porridge a makeover to

Train like Spartacus star Manu Bennett

SUBSCRIBE TO MENS FITNESS

Model Kirk Miller@WAthletic

And get 5 issues of the print or digital edition

For more details see p74 or go to

Dominate the court like Novak Djokovic

Inspiration from the elite

50 essential muscle-building tips

Gold medal strength

The MF winter sports special

Building muscle with espresso

50 best tips for faster fat loss

The hottest workout

Baras tiny magician

Its celebration time in the MF

Build a bulletproof back

Burn off Christmas calories p98

Subscribe to MF and get

NICK, head of digital content

What Ive been up to Learning to freerun

SAM, features assistant

What Ive been up to Trying snow

BEN, staff writer

What Ive been up to Running, cycling and

JOEL, features editor

What Ive been up to Lifting cars and

Read all about fit

Call 0844 844 0081 or

Steph Binns 01423 569553

Chief Operating Officer/

Looking for a challenge that will get you into

The paper used for this

Precision timing to 1/1,000th of a second

which are accurate to 15 seconds a month

Signature continuously sweeping second hand

Water resistant to 300 meters

2012 Bulova Corp. 96B175

Photography Mark Chilvers

Spirit Ski School instructor Thomas Court

YOUR COUNTDOWN TO A FITTER LIFE

Get your rep

Have you been searching for a song with the supposedly

Words Sam Jobson Photography Mike Prior