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0nthecever
Medel !ay CQWAth|tlc
Phetegrahy C|n Burrcws
Creem|ng Llsa 1uckr uslng Klh|'s and Bumb| &Bumb| prcducts
k|ck|ngeff 68
Hcwtc nal| MMA's mcst lmprsslv mcvs
Feast net fast 112
Hcwcarb back|cadlng can burn cff ycur gut
|cr mcre deta||s see p58 cr gc tc
mensf|tness.cc.uk/subscr|be
And get 5 |ssues fcr 5 - pr|nt, cr pr|nt and
d|g|ta| - p|us a 12 Week Bcuy Pcn MagBcck
5UB5CklB 70MEN'5 FITNE55 C0Vk
60 Armedandready
Ct ln havywlght shap wlth Hay
5|x-acke'cleck 12
1h bst abs mcv ycu arn't dclng
Fat f|ght|ng 38
MMA nutrltlcn guru Mlk 0c|c spaks cut
119 Musclebeund
Our 1ralnr sctlcn wl|| st ycu cn ycur way
116 5eeds ef deubt
|s crganlc fccd actua||y wcrth th ccst7
20 He|ght ef ass|en
1h scrts cf drsslng tc gt th |adls
34 u|ldyeur dreambedy
Nap ycurs|f flttr - ln B hcurs a nlght
55 ethef|ttest man|nr|ta|n
1ak th MF cha||ng and bat th natlcn
Mugger-reef |ndays 93
MF's Bn |nc trls Urban Krav Maga
Yeur best decade 76
ls thls cn. Plnd cut why
4OCOBLl 20J3menstness.ce.uk
Contents
menstness.ce.ukOCOBLl 20J35
Very tewath|etes can compete w|th
t|ghters on the t|tness tront lav|ng
to go J2 |ungscorch|ng three
m|nute rounds |n the box|ng r|ng
or t|ve trenet|c t|vem|nute rounds
|n the cage requ|res endurance,
strength and exp|os|veness And the
byproduct ot the hours ot tra|n|ng
t|ghters have to put |n |s a hard,
muscu|ar body that wou|dn't |oo| out ot
p|ace on the cover ot MF Lven |t you don't
need the strength and endurance to |noc|
out opponents, you'|| want to |oo| |||e that
ln th|s t|ght spec|a| we revea| howUlC
m|dd|ewe|ght omWatson tra|ns to be
Octagonready (pJ3Sl and showyou what
0av|d laye does |n the gymto ma|nta|n
h|s status as the Uk's best and most
r|pped heavywe|ght boxer (p60l We
a|so uncover the gymwor| beh|nd some
ot MMA's most awe|nsp|r|ng str||es
(p63l p|us there's our usua| cata|ogue
ot nont|ghty t|tness adv|ce to get you
strong, |ean and |oo||ng better than ever
Nck Hutchngs, dter
diter's letter
Trainer
5tep meving, start building muscle
Plghtlng flt wlth th UPC's 1cmWatscn
Bttr abs - wlth ba||s Sprlnt ycurs|f
|an Bul|d a bttr back 1h u|tlmat
fat |css wcrkcut
119
Fit List
Crush fructese cravings
0rss fcr mcr sx 1rav| grccmlng
ssntla|s Hamand ggs upgradd
11
xperts
5leep yeur way te mere muscle
Andy McNab cn th pcwr cf th mlnd
UPC nutrltlcnlst Mlk 0c|c cn dlt
33
Features
0avid Haye's return te the big time
Why Brltaln's gttlng fattr 1h
bst mcvs ln MMA xp|alnd Ct
flttr at any tlm cf ycur |lf
60
0ut There
MF tackles 0rban Krav Maga
Bcxlng g|cvs cn tst 1ralnlng
Cng-Bck sty| ln 1hal|and
93
at Fit
White carbs en trial
Musc|-bul|dlng |asagn Hcwtc carb
back|cad succssfu||y 1h crganlc ccn
109
kaceFit
Ceuld yeu be the 0K's fittest man7
0v|cp ccr stabl|lty fcr nduranc
Mlnlma|lst shcs rvlwd and ratd
47
Octcbr20J3 |ssuJ59
Bccts cn tst p15
MMAmcvs dccdd p6B
Carbs that bul|dmusc| p112
Ct Vlklngflt p41
Musc|sa|ad p20
Bklngcf thrlngs p23 0rss tclmprss p20
0cads cf ha|th p76
6OCOBLl 20J3menstness.ce.uk
MEN'5 FITNE55 0lCl7AL
Men's Ftness is available fer syndicatien.
Please centact Nicele Adams en nicele_adams@dennis.ce.uk
er 44 l0} 20 7907 6134 fer details.
Did you know? ou ccn reserve c copy oj Men's P|tness jree
ct cny newscgent in the UK. Ask your newscgent jor detcits.
Mess|||sessM+j+t|se (Mess|||sessM+j
0L, asseciate editer
What l've been u te 0ead||tt|ng a car
l went to my t|rst strongman event as a
spectator (B|gger Stronger laster, run by
tra|ner Andy Mckenz|e, who a|so created
th|s |ssue's Cuest Wor|out on pJ20l
but as |t turns out, even when l'mnot
actua||y compet|ng, |t's st||| ta|r|y easy to
ta|| me |nto ||tt|ng th|ngs espec|a||y |t
there's a lenau|t C||o mounted on a r|g
nearby Much better than a 2k tun run
5AM, staff writer
What l've been u te lungbust|ng
spr|nts on the rower, b||e and treadm|||,
|nterspersed w|th tunct|ona| moves
lt's not that l've got a short attent|on
span l'mprepar|ng tor th|s year's l|tBr|t
Cha||enge, wh|ch |nc|udes a push press
w|th two J6|g |ett|ebe||s he secret to
success |s tast recovery, so l'mtra|n|ng
w|thout rest and ma||ng my body a
tattorch|ng turnace |n the process
NlCK, editer
What l've been u te Attempt|ng to do r|ng
musc|eups hat's the ma|n gymbased
target l've set myse|t th|s summer, and
they're ta||ng me a pa|ntu||y |ong t|me to
get the, er, hang ot When l'mnot wor||ng
on my ta|se gr|p one ot the |eys to the
move l've been do|ng other r|ng exerc|ses
such as th|s |nverted pu||up, wh|ch |s
great tor upperbody and core strength
MN'5 Fl7N55 0nnls Pub|lshlng Ltd,
30 C|v|and Strt, Lcndcn WJ1 4!0
0l70klAL
diter Nlck Hutchlngs 020 7907 65J9
Asseciate diter !c| Snap 020 7907 6BJ6
Art 0irecter 0cncvan Wa|kr 020 7907 6522
Managing diter Chrls Ml||r 020 7907 6520
0euty Art diter Rcb Lavry 020 7907 65JB
Centent diter Bn |nc 020 7907 652B
5taff Writer SamRldr 020 7907 6523
7hanks this issue Rlchard 0avls, Pannl Wl||lams (artl,
!c Wl||lams (subblngl, Ccnncr !cns,
1cmWl||lams (lntrnsl
5taff email flrstnam|astnamQdnnls.cc.uk
Werk exerience enquiries mfwQdnnls.cc.uk
0lCl7AL
Website diter/ Max Andrtcn 020 7907 6B47
5taff Wr|ter maxandrtcnQdnnls.cc.uk
50Manager 0lna Rlckman
dlnarlckmanQdnnls.cc.uk
MANACMN7
Creu Publisher Russ|| B|ackman 020 7907 64BB
Creu Managing 0irecter |an Wstwccd
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Creu Advertising Rlck Aslyanl 020 7907 67J3
Manager
Acceunt Manager Stphn Ccck 020 7907 655B
Acceunt Manager Llsa !ay 020 7907 6765
5ales xecutive Stuart Stcn 020 7907 6579
Classified 5ales xecutive Kathryn McCab 020 7907 6557
Creative 5elutiens Laurn Crcb|wskl 020 7907 6555
Acceunt Manager
Creative 5elutiens Avrl| 0cnn||y 020 7907 66JB
Preject Manager
Nerthern keresentative Stph Blnns 0J423 569553
Pax 0J423 7093J9
Managing 0irecter !u|lan L|cyd-Fvans
MAkK7lNC
Pk and Cemmunicatiens !rlna Hardy 020 7907 6607
0irecter
Partnershis Manager Scphl Ccrg 020 7907 6B53
Marketing Ce-erdinater !ams Ycung 020 7907 6424
Pk00UC7l0N
5enier Preductien 0anl| Stark 020 7907 6053
xecutive
5UB5CklP7l0N5/NW57kA0
Newstrade 0irecter 0avld Barkr 020 7907 64B9
Newstrade Manager !ams Mangan 020 7396 B042
0irect Marketing Manager Hc||y Ml||s 020 7907 6J5B
5yndicatien 5ales Manager Anj 0csaj-Ha|al 020 7907 6J32,
anjdcsaj-ha|alQdnnls.cc.uk
Licensing Manager Car|ctta Srantcnl 020 7907 6550,
car|cttasrantcnlQdnnls.cc.uk
5Nl0k MANACMN7
Chief 0erating 0fficer/ Brtt Rync|ds
Chief Financial 0fficer
Creu Finance 0irecter |an Lggtt
Chief xecutive 0fficer !ams 1y
Chairman P|lx 0nnls
1he paper used for this
magazine is produced
fromsustainab|e fibre,
manufactured by mi||s with
a va|id chain of custody.
MAX, staff writer
What l've been u te Sweat|ng protuse|y
and tear|ng tor my sh|ns wh||e |earn|ng
the bas|cs ot Muay ha| box|ng at the
la|rtex gym|n lattaya, ha||and Apart
troma judo |esson when l was a ||d,
th|s was my t|rst t|me do|ng any ||nd
ot t|ght tra|n|ng, |et a|one tu||contact
||c|box|ng so where better to start than
the home ot the sport urn to pJ0J to
t|nd out |t l made |t home |n one p|ece
5ubscr|be tc Ml and get
5 |ssues fcr 5 p|us a
12 Week Ccver Mcue
Bcuy Pcn bcck - |R!
Ca|| 0B44 B44 00BJ cr
gc tc mnsfltnss.cc.uk/
|lnks/subscrlb
Pcr cvrsas subscrlptlcns
lnfcrmatlcn ca|| -44 (0l J795 5929J6
A|rady a subscrlbr7 Rnw
ycur subscrlptlcn cr chang
ycur dtal|s at subslnfc.cc.uk
OrlglnatlcnandrtcuchlngbyMu||lsMcrgan. PrlntdbyPc|star Blcstr. 0lstrlbutdbySymcur
0lstrlbutlcn, 2Fast Pcu|tryAvnu, LcndcnFCJA9P1. 1| 02074294000. Ccpyrlght 20J3
0nnlsPub|lshlngLlmltd. A|| rlghtsrsrvd. McnsFitncsslsatradmarkcf P|lx0nnlsand
maynct busdcr rprcducdlnthUKcr Rpub|lc cf |r|andwlthcut prmlsslcn.
Mn's Pltnss ls pub|lshd ln th UKand Rpub|lc cf |r|and by 0nnls Pub|lshlng Ltd and ls sc|d subjct tc th
fc||cwlng trms. nam|y that lt sha|| nct wlthcut th wrlttn ccnsnt cf th Pub|lshrs flrst glvn b |nt, rsc|d,
hlrd cut cr cthrwls dlspcsd cf by way cf 1rad at mcr than th rccmmndd s||lng prlc shcwn cn th
ccvr and that lt sha|| nct b |nt, rsc|d cr hlrd cut ln a mutl|atd ccndltlcn cr ln any unauthcrlsd ccvr by way
cf 1rad cr afflxd tc cr as part cf any pub|lcatlcn cr advrtlslng, |ltrary cr plctcrla| mattr whatscvr.
Octcbr20J3 |ssuJ5B
The stah ef Men's FItness are always in the thick ef the actien
heMFers
Want hard abs Ot course you do And |t you want
them|n the shortest t|me poss|b|e, get MF's new
MagBoo| Bui|c Poc| crc Abs has a|| the musc|e
bu||d|ng moves, nutr|t|on t|ps and tatburn|ng tr|c|s to
he|p you get a strong core and a |ean body that shows
ott we||det|ned abs he t|rst |n a threepart ser|es
that w||| a|so he|p you target your arms and chest, |t's
ava||ab|e tromamazoncou| and magboo|scom
ight weeks tea six-ack
9.99
||s1 M| 's |s|er+c||e e1|||es +| |||.|]/IA|QX1
1HFB|C
P|C1URF
Bembsaway
|f you're nervous of the J0mboard at your |oca| poo|, how
about jump|ng off an e|ght-storey bu||d|ng7 1hat's about 27m
- the he|ght fromwh|ch c||ff d|vers |eap |nto water |n the Red
Bu|| Wor|d 5er|es. 0|vers performaston|sh|ng acrobat|cs |n the
a|r and, because they can reach speeds of up to 96km/h, they
must t|me the|r feet-f|rst entry to the water perfect|y to avo|d
ser|ous |njury or worse. Here, Br|ta|n's B|ake A|dr|dge shows
off h|s newdeath-defy|ng d|ve at the Red Bu|| Wor|d 5er|es
|n the Azores. '1h|s was my backward handstand w|th two-
and-a-ha|f somersau|ts and four tw|sts,' says the 3J-year-
o|d, who has suffered a detached ret|na |n the past froma
bad entry. 'Cond|t|ons were w||d because of the w|nd and
waves. |t was the scar|est, most cha||eng|ng d|ve |'ve done.'
Watch Aldr|dge |n act|en dur|ng the Red ull Cl|ff D|v|ng
Werld 5er|es (redbullcl|ffd|v|ng.cem), 20th 0cteber en Dave
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0et cleser te the actien
1ak amazlng spcrts shcts wlth a
Nlkcn camra and ths pclntrs
frcmMF phctcgraphr 1cmMl|s
CDMPD5ITIDN '1ry tc flnd a dlffrnt
vlwpclnt frcmvrycn |s. Ct abcv
thlngs cr undr thm, |cck thrcugh cbjcts cr
us natura| frams. B prpard tc gt dlrty,
swaty and tlrd tc gt lntc a gccd pcsltlcn.'
EQUIPMENT 'Rmmbrlng ncn-sxy blts cf
camra gar such as spar battrls, mmcry
cards, a dcnt bag, camra c|anlng klt and a
watrprccf ccvr wl|| nsur ycu dcn't mlss any
cppcrtunltls tc gt th shcts ycu want.'
Niken C00LlX59500
1h S9500's 22x Nlkkcr wld-ang| cptlca|
zccm|ns d|lvrs lncrdlb|y sharp lmags and
nsurs ncthlng crucla| ls cut cut cf ycur shcts.
Bul|t-ln CPS a||cws ycu tc gctag ycur lmags
and Wl-Pl mans ycu can snd thmstralght tc
ycur phcn cr ccmputr, whl| fu|| J0B0p H0
vldc nab|s ycu tc fl|mcrysta|-c|ar c|lps tcc.
lcr ycur chcnce tc win
c CDDLPlX59500, visit
mensjitness.cc.uk7bigpicture
menstness.ce.ukOCOBLl 20J39
BSOO COLLECTlOM

NOOEL BSOO-2A
vvv.[crggrey.cc.U|
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AveleLle Crlre cr et LeeUrg Etcc|sts vcrlUvUe
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the cleck 12
Hewde yeu
s|ze u |n the
bedreem7 1B
The feur meves
that hel sr|nter
AdamCem|l| 20
Hewgymnast|c
r|ngs w|ll beest
yeur strength 23
Paralym|an
Dav|d We|r talks
te MF 26
Y0Uk C0UN700WN70AFl77k LlF
Fruit ef all evil
Crush your pregymtructose
hab|t tor ettect|ve tat |oss
5t||| want
a pre-wcrkcut
fructcse h|t7
Add a spccnfu| cf
fat-f|ght|ng a|mcnd
butter
lt you're eat|ng your app|e a day betore you head to the gym, |t
may be |eep|ng the doctor away but there's a|so a chance |t's
sabotag|ng your tat|oss ettorts Accord|ng to a study |n the
!ournc| Cj 5ports 5cicnccs, tructose the sugar tound natura||y
|n tru|ts and p|ants te||s your body to burn carbs rather than
tat lt's a|so add|ct|ve and promotes hunger, newCanad|an and
Amer|can research has tound lructose |sn't such a prob|em|n
tresh tru|t, but |t's a good reason to avo|d tru|t ju|ce, where |t's more
concentrated, and processed toods, wh|ch are otten pumped tu||
ot tructose As tor app|es, steer c|ear ot thembetore your wor|out
and you'|| see the tru|ts ot your tat|oss |abours much taster
menstness.ce.ukOCOBLl 20J311
12OCOBLl 20J3menstness.ce.uk
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FlXE5
Cut andthrust
7ransferring ewer fremthe lewer te uer bedy is ameng the mest
effective ways te train yeur cere, accerding te a study in the 1eurnul Dj
5trength And Cendtenng Reseurch. 7hrusters will train yeu te de just that.
k00N0-
TH-CL0CK
LANK
5ets 3
Reps 1 each side
Hay heur
Co round the c|ock to get sat|sfy|ng|y hard abs

5tart |n a ress-u es|t|en


w|th yeur feet clese tegether
en a bench. Centract yeur
glutes and abs muscles se
yeur h|s den't dre, and
kee yeur arms stra|ght.

P|vet yeur feet as yeu ste yeur


hands eut te ene s|de, trac|ng a
full c|rcle areund the bench befere
return|ng the ether way back te
the start. lf yeu're shert ef sace,
trace sem|-c|rcles |nstead.
lsometr|c exerc|ses such as the
p|an| are t|ne tor beg|nners, but once
you can ho|d themtor a coup|e ot
m|nutes you'|| start to see d|m|n|sh|ng
returns hat's why you shou|d
|ntroduce dynam|c var|at|ons, such
as the roundthec|oc| p|an|
Your musc|es burn to ho|d your bac|
stra|ght and h|ps |eve| wh||e the |atera|
movement prov|des an extra cha||enge
to res|st rotat|on lutt|ng your |egs on
a bench exaggerates the tens|on |n
your abs p|us |t means you're |n the
pertect pos|t|on to |noc| out some
dec||ne pressups lt'd be rude not to
1 Ho|d a bar so |t
rests on the top
of your chest.
.|s ||e |scre+se |s masc|e +c||s+||es w|es
yea e cere exerc|ses ||+| wers year
q|a|es +s e||e|s +s we||. 5e e |ewer
crasc|es +s mere j|+ss s+r|+||ess.

2 1ake a deep breath and |ower


|nto a front squat, keep|ng your
chest up so you don't t|p forwards.
3 0r|ve up through
your hee|s to stand,
us|ng the momentum
to press the bar
overhead, then
return to the start.

menstness.ce.ukOCOBLl 20J315
Perfect match
Plnd th rlght bccts tc klck cnth nw
fcctba|| sascn ln sty| wlth cur rcund-up
ADlDA5 NlTR0CHARC 1.0 TRXFC
1h hl-tch cptlcn. 1h flrst thlng ycu'||
nctlc ls lts brlght y||cwFnrgyS|lng
strlp acrcss th fcrfcct and dsplt lts
glmmlcky-scundlng nam, thls |astlc
rubbr band srvs tc lmprcv stabl|lty
and flt sc ycur fcct dcsn't s|ld arcund
ln th bcct whn ycu chang dlrctlcn
qulck|y. |ts Hybrldtcuch uppr ls mad
cf a scft, shap-rtalnlng synthtlc
|athr that's hlgh|y watr rslstant
and th Nltrccharg ls ccmpatlb| wlth
MlCcach tchnc|cgy sc lt can sync
wlth ycur lPhcn tc |cg sprlnt spd
and dlstanc ccvrd cn th pltch.
EJS0 cddcs.ce.uk
UNDR
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1h scft |athr uppr prcvlds a|| th ccmfcrt
and suppcrt ycu nd, whl| th 40fcamlnsc|
cushlcns ycur fcct. 1h carbcn flbr/Pbax
hybrld matrla| nsurs a f|xlb| yt strcng
sc|p|at fcr fcct mcbl|lty and prctctlcn.
EJS0 undercrmeur.cem
Nlk HYPRVN0M
PHANT0M
5C-PR0
1h rvc|utlcnary txturd NlkSkln uppr
fcr suprlcr tcuch and brathabl|lty xp|alns
why thls ls th mcst xpnslv bcct hr.
|t a|sc has a |aclng systmthat draws th
bcct arcund ycur fcct sc lt lsn't plnchd.
EJ70 nke.cem
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M
D
A thln kangarcc |athr uppr prcvlds
bcth ccmfcrt and durabl|lty as w|| as
maklng thls th |lghtst bcct hr at J70g.
A tradltlcna| flrm-grcund stud ccnflguratlcn
supp|ls p|ayrs wlth a|| th tractlcn thy
nd tc chang dlrctlcn qulck|y.
EJ30 predrectseccer.cem
PUM
A
V05PD
1.2 FC
Puma has takn a mlnlma|lst apprcach wlth
thls bcct. 1h mcnc|ayr mlcrcflbr uppr
alds f|xlbl|lty and th cn-plc cutsc|
dlstrlbuts prssur vn|y fcr lmprcvd
ccmfcrt. |t's wcrn by Man Clty strlkr Srglc
Agurc, lf that h|ps mak up ycur mlnd.
EJJ2 predrectseccer.cem
A rcbust
sc|ep|ate and
hee| g|ve ycur
fcct prctect|cn
frcm|mpacts
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16OCOBLl 20J3menstness.ce.uk
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lNCk0lN75
4tbsp whlt cr whlt wln vlngar / 2 ggs / Jtbsp
c|lv cl| / 50g samphlr / 3 s|lcs Srranc ham
70MAK
Brlng a pan cf watr
tc th bcl| cvr a
mdlumhat, thn
rduc tc a slmmr.
Add th dlstl||d
vlngar and stlr.
Crack th ggs lntc
th pan and slmmr
fcr thr mlnuts.
Manwhl|, hat th
c|lv cl| ln a frylng
pan cvr a mdlum
hat. Add th
samphlr and saut
fcr twc mlnuts.
Srv th ham
and ggs cn a bd
cf samphlr.
Hamit u
C|ve hamand eggs a fat-burn|ng
upgrade by add|ng a ||tt|e-known
but hea|thy vegetab|e
CC5
are full ef emega 3
fatty ac|ds, wh|ch
|mreve [e|nt
health and reduce
|nflammat|en.
5AMPHlR
|s a seurce ef
v|tam|ns Aand
C, wh|ch werk
te beest yeur
|mmune system.
minute
meal
Hamand eggs: |t's the breakfast
cf champ|cns. And truckers. But
wh||e the c|ass|c dcub|e-header
|s a f|ne scurce cf prcte|n |n |ts
cwn r|ght, the trad|t|cna| d|ner
acccmpan|ment - ch|ps - wcn't
dc ycur wa|st||ne any favcurs.
7he sc|ut|cn7 Rep|ace spuds w|th samph|re.
7he nutr|ent-r|ch vegetab|e grcws a|cng the
Br|t|sh ccast||ne and cffers a var|ety cf fat-f|ght|ng
benef|ts, |nc|ud|ng h|gh |eve|s cf fc|ate, wh|ch
he|ps ycur bcdy ccnvert sugar |ntc energy. Just
g|ve |t a gccd r|nse f|rst tc wash cff the sa|t water.
mensf|tness.ce.uk/tenm|nute
200P , Rolond Gorros
wlnner
200Z , S Cpen
wlnner 2004 , Auslrollon Cpen
wlnner
2012 , Vlmbledon
wlnner
IHE 8E5I PEkFOkMANCE
l5 IHE ONE IHAI LA5I5
lls no secrel Rogers cholce ls Glllelle Fuslon ProGllde Power. Cur besl rozor wllh our longesl
losllng blodes, occordlng lo o leodlng Europeon lesllng lnslllule*
*lesl done ln Dec 2010 by Sllllung Vorenlesl.
facebook.com/GilletteUK
1BOCOBLl 20J3menstness.ce.uk
Dcn't [ust
dress r|ght fcr
the |ad|es - smart
att|re |ncreases ycur
chance cf prcmct|cn,
say 76%cf HR
d|rectcrs
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Be|ng under 6ft ta|| can have |ts perks: |n the gym|t typ|ca||y means
you're more stab|e and can ||ft heav|er, and on the p|tch you're
harder to knock off the ba||. But when |t comes to re|at|onsh|ps,
|t can |eave you com|ng up short. 1hat's because 63of women
f|nd ta|| men sex|er, accord|ng to a newsurvey, wh||e 7J|ook
for a partner between 6ft J.B3mI and 6ft 6|n 2.0JmI. 1he one-
s|ze-f|ts-a|| so|ut|on7 0ress to make yourse|f |ook ta||er w|th our
expert t|ps, be|ow. 1hat way you can conquer your shortcom|ngs
w|th the fa|rer sex cnd enjoy your dom|nat|on of the dead||ft.
f|t-dates.ce.uk
5izematters
Howdoyoustackupw|ththeoppos|tesex7
1 5TRAMLlN
Y0UR5LF
'W||-flttlng c|cths
crat a nat |cck and
add hlght,' says 1a|bct
(|lsata|bct.cc.ukl. 'Slzs
gc frcmXXS tc XXL fcr
a rascn.' 1ry thmcn
rathr than just grabblng
ycur usua| slz.
2 TRY 5TRlP5
'Plnstrlp shlrts and a
narrcwvrtlca| strlp
ln jackts cr trcusrs
wl|| drawth y dcwn,
cratlng th lmprsslcn
cf |ngth ln ycur bcdy
and |gs.' 0ltch th
hcrlzcnta| strlpd tcps,
whlch dc th cppcslt.
3 LNCTHNY0URLC5
'1rcusrs that hav a f|at
frcnt and ar natr and
narrcwr ln th |g wl||
mak |gs appar |cngr.
P|ats cr a crlsp fc|d
frcmth walstband dc
th cppcslt.' P|us that
fc|d maks hanglng up
trcusrs a buggr.
4 5TlCkT0
5lNCL RA5T
'0cub|-brastd
jackts crats wldth,
but a slng| brast
crats |ngth.' P|us,
dcub|-brastd
jackts ar sc Rcgr
Mccr. 1hls ls 0anl|
Cralg's tlm.
5 TURN0FF
TURN-UP5
'Ct trcusrs that
ar th rlght |ngth -
turn-ups wl|| lnstant|y
mak |gs appar
shcrtr.' |f th turn-ups
ar unvn ycu'|| |cck
s|cppy as w|| - ancthr
sartcrla| nc-nc.
Mcde te mecsure
0ress to |mpress w|th gu|dance fromsty||st L|sa 1a|bot
20OCOBLl 20J3menstness.ce.uk
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80kt
5ets 4 Reps 4
O Chccs a wlght that's 75cf ycur cn-rp maxlmum.
O Cc dp wlth ycur squats tc lmprcv ycur rang cf mctlcn.
CemIII seys
'Ct as |cwas ycu
can and xp|cd up.
0clng thls dv|cps ycur
hamstrlngs, quads
and g|uts, whlch ar
ky tc |cwr-
bcdy pcwr.'
ace maker
||e r,|J g|ns |n s,eeJ nJ ,ower w|| ||s ex,|os|ve
c|rcJ| ronLr||s| s,r|n sens|on /Jnen|||
0N-l0 80X 8tF-0F wlth kN 08l
5ets 3 Reps 5 each side
O Stand ln frcnt cf a bnch wlth a barb|| acrcss ycur shcu|drs.
O Stamp ycur |adlng fcct cn th bnch tc stp up and brlng th
cthr kn hlgh, thn rvrs back tc th start.
CemIII seys
'1hls h|ps ycu gt
cff th mark fast
by tachlng ycu tc
brlng ycur back kn
fcrwards qulck|y.'
8N0h 0N-l0 wl0ht0 0l0t hkH8kl8
5ets 4 Reps 12 each side
O Ll dcwn hc|dlng a wlght p|at cn ycur chst, wlth cn
fcct f|at cn a bnch and th cthr |g stralght.
O Rals ycur hlps, thn rvrs. 0c a|| rps, thn swltch |gs.
CemIII seys
'1hls ls cn cf th
mcst lmpcrtant mcvs
fcr sprlntlng. |t glvs
ycur musc|s and jclnts
stabl|lty and rducs
th rlsk cf tarlng.'
CemIII seys
'Ycur abdcmlna|s ar
vry lmpcrtant - ycu
nd tc hav a strcng
ccr tc kp ycur shap
as ycu run. As ycu gt
strcngr try tc dc lt
frcmstandlng.'
kNllN0 8k88ll 80ll-00t
5ets 3 Reps 10
O Kn| and grasp a barb|| and, kplng ycur arms, rc||
fcrwards as far as ycu can. 1hn rturn tc th start.
mensf|tness.ce.uk/gem|l|
0verdeing it7
Dr !cmcs CKcc]c
Ar ycu cvrdclng th cardlc and
suffrlng as a rsu|t7 Cardlc|cglst
O'Kf xp|alns hcwtc lnccrpcrat
'd|cad wks' lntc ycur tralnlng
and lmprcv as a rsu|t.
Lessen learned 0cn't |cck ycurs|f
lntc a tralnlng schdu| that dcsn't
a||cwycu tc b f|xlb| wlth ycur
rst days whn ncssary.
bit.ly/V04zXk
Feeling lazy7
Stcvc Kcmb
1h cratcr cf NrdPltnss glvs
an lnsplratlcna| ta|k cn hcwh
changd hls |lf frcmgamlng gk
tc advnturr and adrna|ln junkl.
Lessen learned Watch a |ct cf 1V7
Chccs cn shcwycu can |lv
wlthcut and rlnvst that tlm lntc
scmthlng mcr prcductlv, such
as xrcls cr a cratlv hcbby.
bit.ly/NW66Lk
Lacking metivatien7
Richcrd dc Ruijtcr
Pltnss ntrprnur 0 Ruljtr
dlscusss hcwgyms and fltnss
ccmpanls can mak xrcls
attractlv ln a scclty pcpu|atd by
ccuch pctatcs and wcrkahc|lcs.
Lessen learned 1raln |lk a Pav|cvlan
dcg. On|y |lstn tc ycur favcurlt
tracks whn ycu traln and ycu'||
sccn r|lsh trlps tc th gym.
bit.ly/13px2MZ
Better
eff 70
|e |eJ|ng n|nJs |n ec|,
sc|ence nJ |Js|ness Jse
|0 ||s o s,reJ |e|r
|Jes | se|ecs |e |es
,oJ cn v|ewon||ne nJ
J|gess |e|r w|sJon
AdamCemili
reached the sem|t|na|
ot the J00mat the
london O|ymp|cs at the
age ot J3 and won go|d
|n the J00mat the 20J2
Wor|d !un|or and the
20J3 Luropean Under
23 Champ|onsh|ps
'C
can
0clng
ha
and
75cf ycur cn-rp maxlmum.
ts tc lmprcv ycur rang cf mctlcn.
d g|uts, whlch ar
ky tc |cwr-
bcdy pcwr.'
and
0N-l0 80X 8tF-0F wlth
g y
fcrwards qulck|y.'
23 Champ|onsh|ps
8N0h 0N l0 wl0ht0 0l0
strcngr try tc dc lt
frcmstandlng.'
0 8k88ll 80ll-00t
0
|||||
|/S||
|||C|S|C|
|otoooc|o t|e .o|o's oo| |ase-o|oeo stobb|e t|e.
|ec|se sta||t ||oes eve t|e. \|t| coooeoce.

when you purchase the PhiIips Beard Trimmer 9000.


New. OnIy at Boots.

Offer available from 18/09/13 uhtil 07/01/14. See ohlihe for details.
menstness.ce.ukOCOBLl 20J323
Lerdef therings
5cu|pt a gymnast's body w|th the or|g|na| suspens|on tra|ner
W0LVk50NW000N
0YMNA5TlC klN05, 50
welversen-f|tness.ce.uk
Hang
time
es ,oJr core, s|oJ|Jers
nJ rns w|| |ese
c|ss|c r|ngs noves
ronr|ner nJ orner
g,nns 0n L|Jw|n
s|xn|necon
0L-5|7
Level Profess|ona|
OStart ln th rlng suppcrt pcsltlcn,
wlth ycur chst up, shcu|drs back
and rlngs away frcmycur bcdy.
OLlft ycur |gs untl| thy'r para||| tc
th f|ccr and ccntract ycur quads.
'1hls ls a strn tst fcr ycur |cwr abs.
Cymnasts hav tc dmcnstrat thls
skl|| fcr a mlnlmumcf thr sccnds
but tc mak sur lt's asy mld-rcutln
thy almtc hc|d lt fcr 30 sccnds ln
tralnlng - dc that thr tlms.'
O|RDN7 LVR
Level D|ymp|c
OStart ln an lnvrtd hang wlth ycur
tcs pclntlng tc th cl|lng.
OKp ycur ccr tlght and ycur
arms and bcdy stralght as ycu
|cwr s|cw|y lntc pcsltlcn.
'|f a gymnast can prfcrmthls w||
thy'|| b ab| tc hc|d a dcnt bcdy|ln
thrcugh any skl||. |t lmprcvs strngth
acrcss a rang cf musc|s lnc|udlng
ycur |ats, trlcps and abs. Anythlng
abcv thr sccnds ls lmprsslv.'
Cymnasts hav lt a||. grac, pcwr, pcls,
ba|anc - and th klnd cf musc|s that gt
ycu nctlcd. 1hy a|sc hav ncrmcus
strngth r|atlv tc thlr bcdywlght,
a|thcugh thy bar|y spnd any tlm
undr a squat rack cr thrcwlng dumbb||s
arcund. 1hat's bcaus a gymnast's cwn
bcdywlght and a st cf rlngs ar a|| h
nds tc dv|cp masslv strngth.
Cymnastlc rlngs ar pcrtab| and
asy tc st up cn an cvrhad bam
at ycur gymcr vn a thlck branch at
th park. 1hs smccth wccdn cns
ar asy tc grlp and, wlth a capaclty cf
225kg pr rlng, guarant that vn
lf ycu wlgh as much as a strcngman
ccmptltcr, ycu'|| hav a|| th suppcrt
ycu nd tc prfcrmth mcvs b|cw.
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Level Amateur
OWlth ycur ft cff th f|ccr,
hc|d th rlngs wlth arms by
ycur slds, wlthcut |ttlng
thmtcuch ycur bcdy.
OKp ycur chst up, shcu|drs
back, |ccklng fcrward.
'|f ycu can't hc|d thls pcsltlcn,
ycu can't ccnstruct a gymnastlc
rcutln,' says Ba|dwln. '|t wcrks th
traps, trlcps, chst and d|tclds.
Almtc hc|d lt fcr a mlnut.'
24OCOBLl 20J3menstness.ce.uk
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v|, E.|! U|!| !|c|.
|cc|!|,cc!|.g ,|c.
et-set, ge
At J00m| or |ess, these trave|tr|end|y essent|a|s w||| a|| nt |n
your hand |uggage so you're not caught short on your ho||days
0
0
O
0
0
0
0 5carameuche
&Fandange
Face 5crub
Lxto||at|ng m|crobeads
and a ce|| energ|ser
ca||ed chronodyn |n
th|s c|eanser retresh
your s||n to t|ght
s|gns ot tat|gue atter
a |ong day ot trave| or
s|ghtsee|ng Lxto||at|ng
can dry out your s||n,
however, so you shou|d
app|y a hydrat|ng
mo|stur|ser atterwards
17 fer 100ml
[ehnlew|s.cem
0 Nivea Fer
Men 5kin
nergy 0euble
Actien Balm
Shav|ng |s a cutthroat
bus|ness tor your
s||n lt can |eave your
tace |rr|tated and you
stressed But th|s
postshave ba|m
conta|ns the s||n's
own coenzyme J0 to
soothe and rev|ta||se
your traumat|sed ch|n
7.49fer 100ml
beets.cem
O Huge Bess
B055 Bettled
Night
Be honest Memor|es
ot ho||day romances,
not ot newcu|tures
and cu|s|nes, are
what you w||| rea||y
remember when you
are bac| home So pac|
th|s |nt|mate aroma
w|th r|ch and sensua|
woody accords to he|p
|gn|te the t|ame
51.50fer 100ml
thefragrance
she.ce.uk
0 L'0real Men
xpert Vita Lift
ye Cream
he dry a|r |n
pressur|sed p|ane
cab|ns can parch
your s||n and |eave
you |oo||ng jaded
h|s poc|ets|zed
a|d comb|nes t|rm|ng
ge| and ant|wr|n||e
creamtor an |nstant
p|c|me up |n the
a|r or the term|na|
10.29fer 15ml
suerdrug.cem
0 Lab 5eries
0il Centrel
0aily Hydrater
You expect to get a
b|t sweaty |n hot
c||mates, but the
untortunate ettect
|s that your s||n
becomes prone to
greas|ness h|s
o||tree, ||ghtwe|ght
|ot|on de||vers tast
absorbed hydrat|on tor
hea|thy|oo||ng s||n
29fer 50ml
labser|es.cem
0 The kefinery
5have 0il
lather|ng up w|th
mousse may be tun
who doesn't want
a b|g, toamy wh|te
beard but |t's
|mpract|ca| g|ven
you can't see the
ha|rs you're try|ng to
remove he ant|
bacter|a| o||s |n th|s
c|ear o|ntment pr|me
the s||n and m|n|m|se
the r|s| ot |ntect|on
14.47 fer 30ml
mank|nd.ce.uk
5ymptem
H080l l088
Remedy
2lN0
ls fundamnta| ln
th prcductlcn cf
tstcstrcn but w
|cs |arg amcunts ln
urln and swat.
5ymptem
8h08t tHF8
Remedy
ltkHlN 0
curbs splks ln strss-
hcrmcn ccrtlsc| durlng
tralnlng cr aftr a pr-
gymccff, |adlng tc
mcr musc| grcwth.
5ymptem
lNl8l8l k88
Remedy
lN008k
lmprcvs b|ccd sugar
rspcns tc carbs ln
ycur pcst-tralnlng
shak whlch mans
ycu stcr |ss as fat.
est-gympills
lrote|n |sn't the on|y th|ng your body |s cry|ng out tor atter a hard wor|out
3e+| |+c\ j+|s es |esj-|+a| |||j||s w||| |||s se+||e||
|||c\ 1e|se1 |] meemes| sjec|+||s| Ke||] S|+||e|| e|
me|||||]we1.cem. S|a|||e ]ea| |am|+c\ |s ]ea| se+|.
A|c| ]ea| |+c\ s||j|||] |e s|| +s aj||j|| +s jess|||e.
|+s|es ||e se+||e|| ||j||, |a| se| ascem|e||+||] se,
+c|ess ]ea| ||js. Neww|es ]ea |e|+t, ]ea|| m+|s|+|s +
|e||e| aj||j|| jes|||es, |+\|sj ||e s||+|s e|| ]ea| sj|se.
JAKLJbL
PLANL
8J8A|N
5ymptem
88tl88 Nl0ht8
Remedy
Hk0N8l0H
ca|ms ycur sympathtlc
nrvcus systm, whlch
gcs lntc hyprdrlv
aftr xrcls, tc r|ax
ycur musc|s.
|t's gccd
tc trave| - 25%
cf Br|ts say they
aren't attracted
tc pecp|e whc
dcn't
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l wen my f|rst Paralym|c
medal, a brenze |n the 200m,
|n Athens and was se exc|ted
l d|dn't slee that n|ght. My
400mrac th nxt day was an
absc|ut dlsastr. |'v |arnd
nct tc gt tcc xcltd abcut
gttlng a mda| cr wlnnlng,
and ncw| fccus cn rccvry
and gttlng my adrna|ln
dcwn fcr th nxt rac.
Ne matter what yeur sert |s
there are s|m|lar mental th|ngs
te cens|der. Pcr xamp|,
blng cn a hlgh and thn
ccmlng dcwn cr, lf ycu |cs,
|arnlng tc plck ycurs|f up
fcr th nxt gam cr rac and
kplng that dslr tc pu|| lt
cff tc th bst cf ycur abl|lty.
l theught Lenden 2012 m|ght
be my last ever b|g cemet|t|en
and | thlnk that mlght hav
h|pd glv m an dg.
Mayb scm cf th cthr guys
thcught | was a blt c|d and thy
wr gclng tc wlp th f|ccr
wlth m - lt dldn't happn.
My w|n |n the 5,000mwas
great fer my cenf|dence. | wcn
by a blg margln and was stl||
pu||lng away frcmvrycn at
th nd, sc | knwmy tcp-nd
spd was gccd fcr th nxt
fwracs. |t h|pd m
r|ax gclng ln tc th nxt
racs, whras a |ct cf my
rlva|s wr f|lng undr
prssur cr dcwnhartd.
lt's net geed te be tee cenf|dent,
but |t was d|ff|cult net te be
ccnsldrlng lt was my hcm
Cams and thr was th
b|ankt 1V ccvrag, sccla|
mdla and vrythlng |s. |n
th nd | just turnd my phcn
cff, cn|y spck tc frlnds and
faml|y, and mad sur | was
mnta||y prpard fcr th flna|s.
After the Cames l had a feur-
menth stretch ef cemlete rest.
| dldn't vn |cck at my chalr cr
gt my stuff cut cf my klt bag.
| thlnk my mumtcck my klt
back tc hr hcus ln th nd.
There wasn't any ressure
en me te ceme back after the
Cames - my ccach l!nny
ArchrJ dldn't glv m any
tlm |lmlts. | f|t |'d achlvd
scmthlng spcla| and wantd
tc scak lt up as much as | ccu|d
fcr as |cng as pcsslb|. | had a
nwbcrn ln Octcbr, thcugh,
sc | ccu|dn't r|ax tcc much.
l changed a fewth|ngs |n my
tra|n|ng fer the Cames. | tc|d
my ccach | ndd fastr
tralnlng partnrs, sc scm
cyc|lsts h|pd m. 1hy put
m thrcugh my pacs fcr J2
wks. | was hlttlng spds
and dclng dlstancs | hadn't
dcn bfcr. 1hat h|pd a |ct.
l wasn't tee d|sae|nted
te ceme f|fth |n th|s year's
Lenden Marathen. 1hat was
aftr fcur mcnths cut and a
cc|d wlntr. |'mnct maklng
xcuss, thcugh. 1hr wr
guys bttr than m cn th day
and thy bat m. |'mgclng
fcr my svnth wln nxt yar.
0avid Weir was seaking en
behalf ef the BMWPerfermance
Academy, which hels te
suert the develement
ef ngland kugby's elite
yeung layers threugh a
mentering regramme with
Lenden 2012 athletes.
500M0N
Wlr's Para|ymplc Cams ln numbrs
We|r celebrates w|nn|ng
1,500mgeld at the 2012
Paralym|cs |n Lenden
35kmZh
We|r's average
track seed
80kmZh
We|r's te
read seed
8kg
We|ght ef We|r's
rac|ng wheelcha|r
Hungrylikethewelf
5|x-t|me Para|ymp|c go|d meda|||st 0av|d '1he We|rwo|f' We|r
on dea||ng w|th pressure, howhe ach|eved h|s 20J2 success
and why he wants to add to h|s s|x London Marathon w|ns
4,000
Arex|mate cest
ef We|r's rac|ng
wheelcha|r
56.8km
Tetal d|stance
cevered by We|r
at Lenden 2012
8kg
sturtZ
jnsh
n|trochorge
your gome

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Dominole lhe dislonce, |ump higher, lockle horder.
Feel lhe energy behind lhe engine. odidos nilrochorge.

Find oul more oboul lhe new nilrochorge ol www.inlersporl.co.uk


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|o||;J|n
M05CLE EXPERT p34
/nJ,
|c||
C0E5T EXPERT p36
|||e
0o|ce
C0E5T EXPERT p38
WHY Y0U5H0UL0
Ll57N70HlM
He s the werld's
leudng uutherty
en strength und
cendtenng und
hus truned
Dlympuns n
12 sperts.
WHY Y0U5H0UL0
Ll57N70HlM
He's u jermer 5A5
eperutve whe wus
mprsened n Iruq
durng the jrst Culj
wur, survvng te turn
hs experences nte
best-sellng beeks.
menstness.ce.ukOCOBLl 20J333
e best adv|ce tromthe b|ggest names |n ntness
s
|n
PERT p34
0UL0
M
ld's
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'Den't ave|d carbs -
yeur bedy needs
themte funct|en at
the cerrect levels.
ut eat them|n
the mern|ng rather
than the even|ng'
WHY Y0U5H0UL0
Ll57N70HlM
The jermer mxed
murtul urtst hus
estublshed hmselj us
u leudng det expert,
werkng wth numereus
jghters und publshng
twe Lean Living beeks.
34OCOBLl 20J3menstness.ce.uk
Musc|e
'eer sleep
ls llnkedte
anlncrease
lnthelevels
ef lnsulln
andcertlsel,
whlchlead
telncreased
fat sterage'
P|llewewer
When peop|e th|nk about bu||d|ng musc|e,
the two th|ngs they a|ways cons|der are
tra|n|ng and nutr|t|on. But s|eep qua||ty
and quant|ty are equa||y p|vota|. 1hat's because s|eep
depr|vat|on |owers testosterone and growth hormone,
wh|ch p|ay |mportant ro|es |n repa|r|ng musc|e
t|ssue. What's more, poor s|eep |s ||nked to |ncreased
|nf|ammat|on |n the body - wh|ch w||| make |t harder
to recover fromyour gymsess|ons - and an |ncrease
|n the |eve|s of |nsu||n and cort|so|, both of wh|ch
|ead to |ncreased fat storage and |nsu||n res|stance.
Research pub||shed by V|e||fe |n 20J2 found
that more than 60of Br|t|sh peop|e get |ess
than seven hours' s|eep a n|ght. Most hea|th
pract|t|oners recommend gett|ng e|ght to n|ne hours,
so there's a good chance your s|eep|ng hab|ts are
hamper|ng your musc|e-bu||d|ng efforts. W|th that
|n m|nd, here are my top t|ps to he|p you |ncrease
the qua||ty and quant|ty of your shut-eye.
Th|nk es|t|ve
Betore you go to bed, grab a pad and pen and wr|te
down a tu|| page ot th|ngs you're gratetu| tor |n ||te
Start the sentences w|th 'l amgratetu| tor' or 'han|
you tor' h|s w||| put you |n a very pos|t|ve and ca|m
trame ot m|nd and w||| stop your m|nd tromrac|ng
a|| n|ght and |eep|ng you awa|e A|so try answer|ng
three |ey quest|ons 'What d|d l do today that was
n|ce tor someone' 'What d|d someone do that was
n|ce tor me' and 'What d|d l |earn today' Answer|ng
these quest|ons w||| put your ||te |n perspect|ve,
reset your bra|n |n a pos|t|ve way and enab|e you
to ta|| as|eep more eas||y Lvery s|ng|e c||ent ot
m|ne who has used th|s techn|que has seen an
|mprovement |n the qua||ty ot h|s or her s|eep
5lee |n a bat cave
You shou|d a|mto s|eep |n comp|ete dar|ness or
as c|ose to |t as poss|b|e Bear |n m|nd that even the
t|n|est b|t ot ||ght |n the roomcan mess up your da||y
b|o|og|ca| processes and attect your body's product|on
ot me|aton|n and seroton|n, wh|ch w||| have an adverse
attect on your s|eep lt rea||y doesn't ta|e much ||ght
even someth|ng as d|mas the standby ||ght on your
te|ev|s|on can ma|e a d|tterence he same ru|e app||es
|t you have to get up |n the n|ght to use the to||et |t
poss|b|e, do |t w|th the ||ght ott urn|ng |t on w|||
|nstant|y |nterrupt your body's product|on ot me|aton|n
M|n|m|se electr|cal f|elds
You w||| be amazed by howmuch better you'|| s|eep
|t you m|n|m|se the e|ectromagnet|c t|e|ds around
your bed urn ott any p|ug soc|ets that don't need to
be |ett on overn|ght, and |t you need to use an a|arm
c|oc|, buy a batteryoperated one A|so, ma|e sure
you |eep the c|oc| out ot v|ew, espec|a||y |t you're a
worr|er who has d|tt|cu|ty stay|ng as|eep watch|ng
the c|oc| |t you do wa|e up |n the n|ght w||| on|y ma|e
th|ngs worse Cover|ng |t w|th a towe| w||| m|n|m|se
||ght and remove the temptat|on to |oo| at |t, w|thout
stopp|ng |t tromwa||ng you up |n the morn|ng
5tretch |n the even|ng
lertorm|ng stat|c stretches |n the even|ng |s an exce||ent
way to ca|man exc|ted nervous systemand get your
body ready tor s|eep Stat|c stretch|ng has a|so been
shown to acce|erate strength and musc|ebu||d|ng
ga|ns Current th|n||ng |s that ga|ns |n stat|c t|ex|b|||ty are
d|rect|y proport|ona| to the t|me musc|es spend be|ng
stretched, so go tor mu|t|p|e sets ot at |east JSsecond
stretches, return|ng to the start pos|t|on between each
Cembat stress w|th magnes|um
Cort|so| |s a stress hormone produced by the adrena|
g|ands l|gh |eve|s ot cort|so| w||| attect your qua||ty
ot s|eep, to the po|nt where you m|ght get e|ght hours
but st||| wa|e up tee||ng exhausted a||ng magnes|um
w||| he|p to counteract th|s because |t p|ays a |ey ro|e
|n detox|ty|ng cort|so| |n the body What's more, severa|
stud|es have tound |ow|eve|s ot magnes|umcan a|ter
e|ectr|ca| act|v|ty |n the bra|n and cause ag|tated s|eep
ry a supp|ement or eat|ng magnes|umr|ch toods
such as sp|nach, pump||n seeds and soya beans
Ave|d [unk |n the even|ng
Lat|ng gra|ns and ret|ned sugars betore you go to
bed w||| ra|se your b|ood sugar |eve|s and create a
react|ve hypog|ycaem|c ettect that w||| wa|e you
up and ma|e |t d|tt|cu|t to ta|| as|eep aga|n let|ned
gra|ns a|so conta|n a||ergens such as g|uten, wh|ch
w||| cause the body to produce more cort|so| lnstead,
try a prebedt|me snac| ot tryptophanr|ch a|monds
and ca|c|umpac|ed m|||, both ot wh|ch w||| he|p your
body produce more s|eep|nduc|ng seroton|n
mensf|tness.ce.uk/el|qu|n
Cet adv|ce, f|nd a ceurse and buy
sulements at charlesel|qu|n.cem

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Cape Town, South Africa
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36OCOBLl 20J3menstness.ce.uk
lressure
Andy McNab |s the seudenymef a
fermer 5A5 eerat|ve and best-sell|ng
auther. He was awarded the D|st|ngu|shed
Cenduct Medal fer h|s art|c|at|en |n the rave Twe
Zere atrel dur|ng the f|rst Culf war, when he was
held cat|ve fer s|x weeks |n lraq. Here he talks abeut
mental teughness and hewte handle ressure.
M|ndevermatter
Mnta| dlsclp|lnwl|| h|pycumastr anysltuatlcn,
saysfcrmr SAScpratlvAndyMcNab
e reared fer anyth|ng
he SAS se|ect|on process |s tough You spend the
t|rst month |n the Brecon Beacons, where you cover
between JS and 6S|m|n a day You don't |nowthe
route, howtar you'|| be trave|||ng or how|ong you have
you're just g|ven a set ot chec|po|nt coord|nates
every day and |t's up to you to nav|gate yourse|t there
as qu|c||y as poss|b|e lt's an |ncred|b|e menta| and
phys|ca| test Atter a month, your body |s brea||ng
down and you're constant|y dosed up on pa|n||||ers lt
you ta|| to ma|e any ot the chec|po|nts |n t|me you're
out |mmed|ate|y, so there's no roomto coc| up he
tu|| se|ect|on process |asts seven months, but most
don't ma|e |t through that t|rst month when l d|d |t we
started w|th 200 peop|e and on|y 24 made |t through
Den't everth|nk |t
ln a s|tuat|on |||e that, the peop|e who th|n| too much
about what they're do|ng rather than just do|ng |t are
the ones who sutter You have to accept what you've
got to do and get on w|th |t, wh|ch |s equa||y true
tor endurance events such as u|tramarathons and
lronman races ln a way, you're menta||y sw|tch|ng
ott W|nston Church||| sa|d he had m||||ons ot
prob|ems |n h|s ||te, but than|tu||y they weren't
rea| because they were a|| |n h|s head he menta|
process |s just as |mportant as the phys|ca| one
Always ave|d a f|ght |f ess|ble
ln a rea|||te s|tuat|on you have to be pract|ca| and try
to avo|d the prob|em We a|| watch too much V and
too many t||ms, wh|ch ma|e us th|n| every t|me a hero
gets |n a t|ght he's go|ng to w|n lea| ||te |sn't |||e that
lt you get h|t |n the tace by somebody w|th hands |||e
shove|s, you're go|ng down s|mp|e You can't just
w|pe your ||p and adjust your jawand you're a|| good
You've got to avo|d that by punch|ng t|rst and runn|ng,
because you don't rea||y |nowwhat you're up aga|nst
or what the resu|t w||| be lt you're |n a corner and you
have to t|ght, you've got to be as aggress|ve as poss|b|e
and do everyth|ng you can to get yourse|t out
Pract|ce makes erfect under ressure
he |ey to hand||ng h|ghpressure s|tuat|ons |s to
prepare tor themto the po|nt where your act|ons
become automat|c Weapons tra|n|ng |s a good
examp|e you do the same dr|||s over and over
unt|| you don't th|n| about them hen |n a rea|||te
s|tuat|on when, say, you're t|r|ng and your weapon
jams, you dea| w|th |t w|thout th|n||ng about |t

'We all watch tee much TVand tee manylms,


whlch makes us thlnkeverytlme a here gets ln
a ght he's gelng te wln. Real llfe lsn't llke that'
Detach yeurself fremfear
0ur|ng the V|etnamwar, there was an Amer|can jet
p||ot who was he|d |n so||tary cont|nement tor s|x
years l|s captors bro|e every major bone |n h|s body
dur|ng |nterrogat|on, but he never to|d themanyth|ng
Atterwards, he sa|d the |ey to gett|ng through |t
was to accept there was noth|ng he cou|d do about
what was happen|ng, so he |et |t go and tocused on
ma|nta|n|ng menta| |ntegr|ty, because that's what
they wanted to brea| When l was he|d capt|ve |n lraq,
l tocused on detach|ng myse|t tromtear lt you've
got no contro| over |t, why worry about |t hat's
someth|ng anyone can use to conquer the|r tears
Andy McNab |s an ambassader fer M|ss|en 424, a
char|ty adventure challenge run by Hel fer Herees.
Fer mere |nfermat|en, v|s|t m|ss|en424.erg.uk
McNab, whese |dent|ty
|s ket secret fer secur|ty,
returns te aghdad where
he was |mr|sened |n 1991
P
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3BOCOBLl 20J3menstness.ce.uk
Nutr|t|on
M|ke Delce has cemeted as
a ewerl|fter, wrestler and
refess|enal m|xed mart|al
art|st. 5|nce ret|r|ng fremcemet|t|en |n
2010, he has establ|shed h|mself as a
lead|ng auther|ty en f|ghter nutr|t|en and
has wr|tten the best-sell|ng beeks The
0elce 0et: Lvng Lecn and the Lvng
Lecn Ceekbeek. He recently f|n|shed
werk en the UFC F|t range ef beeks and
DVDs. Here he shares the lessens he
has learned fremf|ght|ng, d|et|ng and
werk|ng w|th refess|enal f|ghters.
L|velean
Use what yeu knew
Compet|ng as a wrest|er and MMA t|ghter
gave me t|rsthand exper|ence ot the
sacr|t|ces my ath|etes and c||ents ma|e
he 0o|ce 0|et was an evo|ut|on ot a|| that
wor| and exper|ence, and l've |earned a
|ot more s|nce ret|r|ng tromt|ght|ng
e acceuntable
leop|e have to ta|e respons|b|||ty when |t
comes to ma||ng the r|ght cho|ces about
the|r d|et and nutr|t|on You have to be||eve
|n yourse|t enough to g|ve yourse|t that
chance to be successtu| he best th|ng to
do |s wr|te down your goa|s because that
ma|es themrea| lromthere you can torm
a p|an, but ma|e sure you |eep |t s|mp|e
lt you do a ||tt|e better every day you'||
see constant progress, wh|ch w||| g|ve
you a tee||ng ot success that mot|vates
you to do more and ach|eve more
Change yeur m|nd
he s|mp|est way to ma|e the b|ggest
change w|th your nutr|t|on |s to a|ter your
perspect|ve here's no such th|ng as
'go|ng on a d|et' |t's a ||testy|e You're
e|ther ma||ng hea|thy cho|ces or you're
not, and that can be carr|ed |nto a|| aspects
ot your ||te, tromwor| to educat|on to
romance You don't need to bo|| your ch|c|en
and we|gh every p|ece ot tood that's
madness You just need to ma|e good,
smart dec|s|ons |n everyth|ng you do
e real|st|c
A |ot ot peop|e don't address the soc|a|
and emot|ona| s|de ot d|et|ng lersona||y
l don't have a 'cheat mea|', l just eat extra
lt you don't cheat |n other areas ot your
||te, why cheat on your d|et Most ath|etes
l wor| w|th do the same, pure|y because
the l|v|ng lean rec|pes are so good and
they eat so c|ean that a 'cheat' ma|es
themtee| s|c| lowever, you have to
be rea||st|c he 0o|ce 0|et a||ows a
tourhour w|ndowonce every ten days
tor an 'earned mea|' so you can go out
w|th your budd|es tor a p|zza lt he|ps to
ma|nta|n the susta|nab|||ty ot the d|et
Put the werk |n
l put my c||ents t|rst My job |s to he|p
peop|e and |t l put themt|rst the bus|ness
shou|d grow lt ep|tom|ses the th|n||ng
beh|nd the 0o|ce 0|et lt you put the
wor| |n, put the ettort |n and stay
ded|cated, the resu|ts w||| to||ow
knewyeur l|m|ts
l wor| an |nsane amount yp|ca||y l
spend 30 wee|s ot the year trave|||ng
w|th my c||ents to t|ghts l wor| my ta||
ott to do the best job l can and to over
de||ver, but l a|so |nowmy ||m|ts l can
on|y wor| w|th about ten ath|etes at
most, so l have to be se|ect|ve ln
||te, you have to ma|e t|me tor your
tam||y and your tr|ends
Fer mere |nfe en the Delce D|et, v|s|t
thedelced|et.cem. Fer mere en UFC f|tness,
v|s|t uk.ufc.cemand search fer 'UFC F|t'

'Were's ne such thlng


as "gelng en a dlet" ~ lt's
a llfestyle. Yeu're elther
maklng healthychelces
er yeu're net'
Better cheices
Impreve yeur det nstuntly wth 0elce's three tep tps
0
0klNKWATk
Avciu scjt urinks, prccesseu
juices cnu cther sugcry urinks,
cnu urink mcre wcter. lt keep
ycu hyurcteu cnu jeeing mcre
cert, cnu wi csc hep tc
jush ycur systemcj tcxins.
0
HAVCAkB5F0kBkAKFA5T
Dcn't cvciu ccrbs - ycur bcuy
neeus themtc juncticn ct
the ccrrect eves. l ike tc ect
ccrbs in the mcrning rcther
thcn the evening, especicy
ij l'mtrying tc get ecn.
O
00NAT0kAL
Cet it jrcmthe grcunu bejcre
ycu gc jcr the shckes cr
pcwuers. cting the right
ncturc jccus wi ensure
ycu get the nutrients cnu
minercs ycu neeu.
Delce's cl|ents |nclude
UFC m|ddlewe|ght
M|chael |s|ng
Fatlngw|| lsa|lfsty|chclcthat rqulrssmart dclslcns
andhcnsty, saysMMAnutrltlcnlst M|keDelce
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menstness.ce.ukOCOBLl 20J341
Pcr mcr ma| p|ans tc h|p ycu achlv ycur gca|s gc tc mensfitness.ce.uk/tktktktktktktk
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THl5 M0NTH'5 5TAk
Char|l Bw|y
O Where yeu've seen h|m
As vamplrs 0mtrl ln
th Twilight srls and
Ca|n ln Thc Vcmpirc
Dicrics. 0cn't wcrry, h's
a Vlklng ln hls nxt fl|m.
O Where yeu're ge|ng te
see h|mAs th |ad ln
Vlklng thrl||r Hcmmcr C]
Thc Cods, thn ln ml|ltary
drama Thundcr Rocd.
O What else H ran a ha|f
and fu|| marathcn ln cn
day fcr cancr rsarch,
and wcn th BC Cancr
Pcundatlcn's Undrwar
Affalr J0K ln 37mln 40sc.
''
'
Char||eBew|ey |s about to|eaptromheartthrobto
hardman|n oneu|trav|o|ent t||m lete||s MF how
hemadethetranstormat|ontromvamp|retoV|||ng
A-Llst Pltnss
CharlieBewley
42OCOBLl 20J3menstness.ce.uk

lenty ef acters are hay te embrace the


'methed' when |t cemes te the exc|t|ng
stuff, h|tt|ng the gym, unchbag er buffet
queue every day and rea|ng the laud|ts.
Net many take |t as far as Charl|e ewley.
When the Le|cester-bern acter, rev|eusly best knewn
fer lay|ng fan-g|rl faveur|te Demetr| |n the Tw|l|ght
ser|es, landed the lead rele |n V|k|ng bleckbuster
Hammer 0f The Ceds, he dec|ded te ge full Nerseman.
'l d|d tens ef rew|ng,' he says. 'Heurs and heurs ef
|t. lt was l|ke, Hewmuch rew|ng can l de |n a day7
The mach|ne's genna break befere l de", that k|nd
ef th|ng.' He alse learned te handle a breadswerd,
bagged a leg|t|mately V|k|ng-qual|ty |n[ury and
generally remed h|s way threugh ene ef the mest
hardcere act|en fl|cks released |n recent years. ut
h|s real secret weaen |sn't ene yeu m|ght exect.
Yeu breught yeur ewn sk||ng ree te eur sheet.
That's retty |mress|ve.
Yeah, l've recent|y started s||pp|ng |oads l'mgett|ng
add|cted to s||pp|ng l tee| |||e my |egs are actua||y
gett|ng younger as l s||p and |t abso|ute|y shreds you
down l've |ost someth|ng |||e a stone l63|g just trom
s||pp|ng S||pp|ng |s eas|er to do than runn|ng because
you don't need to t|nd a route, you can just get out
there, st|c| on some Arm|n van Buuren and get to |t
ut yeu l|ke runn|ng tee, r|ght7 We heard
yeu're semeth|ng ef an ultrarunner.
Yeah, racew|se, l d|d an u|tra we||, a ha|t marathon
betore a tu|| marathon but that wasn't too hard,
|t was ||nd ot a race aga|nst myse|t My toughest
race was probab|y a ha|t lronman lt was my
t|rst ever tr|ath|on, and l d|d |t |n Mex|co lt was
abso|ute|y ba||ng, my shoes were me|t|ng on to the
armac lt was such a horr|b|e exper|ence l d|d |t
by myse|t and when l t|n|shed l was |||e, 'here's
nobody here to see |t|' l a|most started cry|ng
5eunds brutal. 5e yeu're retty ser|eus
abeut yeur tra|n|ng, we're assum|ng7
l get |n a rea||y bad mood |t l don't exerc|se lt's not
someth|ng l have any cho|ce over, w|th the parts l'm
p|ay|ng, but l rea||y do |ove exerc|se l |||e Spartan races,
l |||e teats ot human endeavour, l used to |ove do|ng ha|t
marathons and th|ngs |||e that here's a po|nt about JS
m|nutes |nto a good run |n the h|||s when l tee| awesome
|t's |||e hav|ng my own ||tt|e adventure every day
Hewde yeu stay met|vated7
You've got to generate the sta|es |n your
own head You've got to dec|de, why do you
'Yeu sheuld werk eut in case the
aecalyse haens er semething. lt
is imertant te nd the warrier within'
ewley says he gets
|n a 'really bad meed'
|f he deesn't exerc|se
ewley sent a let ef t|me
tra|n|ng w|th a breadswerd
fer h|s latest rele
menstness.ce.ukOCOBLl 20J343
A-Llst Pltnss
CharlieBewley
HAMMk Y00k AB5
Bw|y bul|t a warrlcr-wcrthy slx-pack ln just a fwmlnuts a day - but that dcsn't man lt was asy. '|'d dc thls clrcult cnc a day, fcr 30
sccnds a mcv, rctatlng xrclss fcr flv mlnuts,' h says. '!ust gt lt dcn and gt cn wlth ycur day.' Spckn |lk a tru Vlklng.
M00NTAlNCLlMBk
Start ln a prss-up pcsltlcn, thn
brlng cn kn ln tc ycur chst
thn th cthr, as lf ycu'r sprlntlng.
A|trnat as fast as pcsslb|.
LANK
Start ln a prss-up pcsltlcn but wlth ycur
|bcws cn th grcund and hands tcgthr.
|f lt's tcc asy, mcv ycur |bcws
furthr fcrwards and c|csr tcgthr.
Ck0NCH
Ll cn ycur back wlth ycur hands
crcssd ln frcnt cf ycur chst and
kns bnt. Brac ycur ccr and
cur| up tcwards ycur kns.
want th|s tor yourse|t What |s there about
th|s race that ma|es you want to do |t
We're a|| a|one, we're a|| born a|one, we're a|| go|ng
to d|e a|one, but we m|ght as we|| do someth|ng |n
the meant|me l've a|ways sa|d you shou|d t|nd out
who you are, because you don't |nowwhat's com|ng
you shou|d wor| |t out |n case the apoca|ypse
happens or someth|ng l th|n| |t's |mportant to t|nd
the warr|or w|th|n you betore you t|nd the war
That br|ngs us te yeur newf|lm, Hcmmer Dj The
Ceds. Hewd|d yeu get |n shae te lay a V|k|ng7
l carr|ed a sandbag everywhere l went and t|||ed
|t up wherever l was lt was |||e, empty out the
Argent|ne sand, add |n the Ven|ce Beach sand l do
a |ot ot rotat|ona| stutt w|th |t, a |ot ot tw|st|ng and
carry|ng lt's a rea| a ||tesaver because out |n p|aces
|||e Morocco there's noth|ng, no other way to tra|n
D|d yeu have te de much f|ght-sec|f|c
tra|n|ng |n rearat|en fer the rele7
l had a broadsword l'msupposed to have had
a|| my ||te, so l spent a |ot ot t|me wor||ng on
that w|th our stunt teamand l hope that comes
across lt was such a great |earn|ng exper|ence
l|chard lyan |s a great stunt d|rector,
he rea||y |nows h|s stutt
ewley and h|s
fellewV|k|ngs |n
Hcmmer Dj The Ceds
0ne way ewley bu|lt
strength was by carry|ng
a sandbag everywhere
44OCOBLl 20J3menstness.ce.uk
The f|lm's f|ght scenes are retty full-en. D|d
yeu |ck u any |n[ur|es dur|ng f|lm|ng7
here were some b|oody |nees and e|bows Lar|y on
l got headbutted by lcastmate L|||ot Cowan We were
pract|s|ng th|s cave t|ght scene and he p|nged me w|th a
headbutt My eye just started gush|ng, l had a b|ac| eye
tor a coup|e ot wee|s and we had to t||maround |t hen
there was another scene where l was hang|ng ups|de
down tor hours, and l ended up throw|ng up on someone
Nasty.
We||, l used to p|ay rugby and l used to t|ght a |ot, so |t was
great A|| that t|ght|ng and death One ot the best th|ngs
about act|ng |s you get to |||| peop|e, then go to |unch
D|d yeu eat l|ke a V|k|ng7
You |now, l thought nutr|t|on was a b|g th|ng tor me
unt|| l went to Argent|na recent|y and l was eat|ng bread
and m||| and cheese and stea| and choco|ate and
red w|ne, not do|ng much exerc|se, and l st||| |oo|ed
pretty good l don't |nowwhat |t |s that's ma||ng
us tat over here maybe |t's the preservat|ves
5e what's next fer yeu7
Next we're wor||ng on a k|c|starter tor a mov|e
about veterans lnunccr Pocc, about a so|d|er
return|ng home to the US and sutter|ng trom
posttraumat|c stress d|sorder hat w||| be
ro|||ng by the t|me th|s goes out l'|| probab|y do
some more races and l'mgo|ng to |earn capoe|ra
lt |oo|s |||e |t covers everyth|ng core strength,
acrobat|cs, t|ght|ng, dance And |t means l get
to go to Braz||, wh|ch |s great l have a rea|
att|n|ty tor South Amer|ca r|ght now
'All that fighting and death. 0ne ef
the best things abeut acting is yeu
get te kill eele, then ge te lunch'
Hcmmer Dj The
Ceds |s |n c|nemas
en 30th August and
en DVD, lu-ray and
v|dee en demand
en 2nd 5etember
A-Llst Pltnss
CharlieBewley
ewley and Hcmmer Dj
The Ceds ce-star ll|et
Cewan de battle enscreen
5k||ng has heled
ewley lese ever 6kg
ewley kees |n shae
w|th a w|de range ef
serts and exerc|ses
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menstness.ce.ukOCOBLl 20J347

oes stretch|ng
do more harm
than good? 48
Run harder for
|onger w|th th|s
core workout 5
et ready for
F|tr|t 213 |n
four weeks 55
What to |ook
for |n m|n|ma|
shoes 52
30sec cf
spr|nt|ng can ra|se
grcwth hcrmcne
|eve|s by 450%fcr
up tc twc hcurs

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Spr|nt|ng up a h||| may seem|||e a part|cu|ar|y
demented tormot masoch|sm, conjur|ng up
|mages ot the pant|ng, redtaced mess you'|| be
at the top But ban|sh those thoughts tromyour
m|nd and |nstead p|cture the |ean, r|pped phys|que
you'|| get tor your troub|es
Spr|nt|ng |s an exce||ent core wor|out because
|t constant|y engages your abs, us|ng themto
|eep ba|ance and ma|nta|n a stab|e sp|ne lt's
a|so one ot the best ways to burn tat, accord|ng
to research tromthe Un|vers|ty ot NewSouth
Wa|es, wh||e a study at the Un|vers|ty ot Ceorg|a
tound the extra res|stance prov|ded by grav|ty
and your own bodywe|ght when h||| spr|nt|ng
ma|es your musc|es wor| up to 6harder
lt's th|s comb|nat|on ot core tra|n|ng, tat
burn|ng and musc|ebu||d|ng that ma|es h|||
spr|nts the route to an outstand|ng s|xpac| Atter
a||, when d|d you |ast see a chubby spr|nter

0|g |n, gr|t your teeth and do h||| spr|nts
for the u|t|mate fat-burn|ng exerc|se
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Mcst cf us dc scm klnd cf
strtchlng bfcr w xrcls
ln th hcp lt wl|| |ccsn up
cur musc|s and h|p prvnt
lnjury. But thls may nct b th
bst prparatlcn fcr tralnlng.
A rpcrt by th Amrlcan
Cc||g cf Spcrts Mdlcln
ana|ysd mcr than J00 studls
and fcund nc vldnc that
strtchlng maks ycu |ss |lk|y
tc gt lnjurd. 1h mcst ccmmcn
mlsccncptlcn ls that strtchlng
prvnts pu||d musc|s, but ln
fact ths ar causd by tlssu
trauma fcr whlch nc amcunt
cf strtchlng can prpar us.
ANTl 5TATlC
Whl| xprts dlffr cn
whthr cr nct |lmbrlng up ls
bnflcla|, a|mcst a|| agr lt's
nct a gccd lda tc strtch cc|d
musc|s. 'Mcst pcp| strtch
at th wcrst pcsslb| tlm,' says
Klran O'Su||lvan, |cturr ln
physlcthrapy at th Unlvrslty
cf Llmrlck ln |r|and. 'Whn
ycu strtch bfcr xrclslng,
ycur bcdy may thlnk lt's at
rlsk cf blng cvrstrtchd. |t
ccmpnsats by ccntractlng
and bccmlng mcr tns,
whlch mans ycu arn't ab|
tc mcv as fast cr as fr|y.'
|nstad cf statlc strtchlng,
xprts rccmmnd uslng
dynamlc mcvmnts tc warm
up bcaus thy lncras ycur
hart rat and b|ccd f|cw. '1hls
a||cws ycu tc apprcach ycur fu||
rang cf mctlcn ln a ccntrc||d
way,' says Andrs Cchn, fcrmr
physlclan fcr th US 1nnls
Opn, whc a|sc pclnts cut that
|lt ath|ts ln a|| spcrts ar
lncraslng|y nct dclng any statlc
strtchlng bfcr ccmptlng.
DYNAMlC
0ynamlc strtchs can b
anythlng frcm|lght jcgglng
tc any |cw-lmpact, rptltlv
mcv such as kn |lfts cr star
jumps, and shcu|d b dcn fcr
arcund flv mlnuts. Pltnss
Plrst tralnr !cnny Bccth
rccmmnds strtchs that
mlmlc th mcvmnt cf ycur
lntndd actlvlty, such as dp
kn |ungs fcr runnrs.
'Strtchlng has tc b dcn
at th rlght tlm, ln th rlght
way,' says Bccth. '|t's vlta| fcr
f|xlbl|lty, but lt shcu|dn't b
r|ld cn tc prvnt lnjurls cr
0OMS.' Pcr mcr cn 0OMS,
s Smart Cardlc (rlghtl.
mensf|tness.ce.uk/dynam|c

0OMS
|f ycu'v vr wckn up th day
aftr tralnlng and bar|y bn ab|
tc wa|k cr rals ycur arms, ycu'v
xprlncd d|ayd cnst musc|
scrnss (0OMSl. |t's at lts wcrst
24 tc 4B hcurs aftr xrcls and
ls mcst ccmmcn aftr xp|cslv
mcvs that strtch ycur musc|s.
1h ccmmcn ccnsnsus ls that
0OMS ls a rsu|t cf mlcrcsccplc
musc| tars. 1hankfu||y, rsarch
pub|lshd ln th !ourncl C] Strcngth
And Conditioning Rcsccrch fcund
that tralnlng wlth 0OMS dcsn't
rsu|t ln any addltlcna| musc|
damag, sc lf th dlsccmfcrt lsn't
unbarab| ycu can traln agaln.
Acccrdlng tc a study by th
Unlvrslty cf Blrmlngham, taklng
branchd-chaln amlnc acld (BCAAl
tab|ts durlng ccntrlc tralnlng
can h|p rduc 0OMS, but th
slmp|st prvntlcn ls ccndltlcnlng.
Put slmp|y, th mcr ycu dc an
xrcls, th mcr ycur bcdy gts
usd tc lt. Sc kp up ycur tralnlng
tc mak 0OMS a thlng cf th past.
SMAl
CAl0lO
|mprcvs fast twltch
musc| flbrs
|ncrass VO2 max
|mprcvs fast twltch and
lntrmdlat musc| flbrs
|ncrass anarcblc thrshc|d
|mprcvs |actlc acld
rmcva| and tc|ranc
|mprcvs s|cwtwltch
musc| flbrs
|mprcvs transpcrtatlcn cf
cxygn tc wcrklng musc|s
4BOCOBLl 20J3menstness.ce.uk
llH88 l08
Use these dynam|c mcvements tc |ncrease b|ccd f|cwtc ycur |eg
musc|es befcre a cyc||ng, runn|ng cr sw|mm|ng sess|cn
Ihat
,
s hewmach yea cao redace
00H8 hy tak|og 80AAs, accerd|og
te a 0o|vers|ty eI 8|rm|ogham
stady, wh|ch measared pa|o |eve|s
I2 hears aIter tra|o|og |o peep|e
whe teek 80AAs er a p|acehe.
hk0k-8k0k
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n ycurscf, n clhcrs, and n whal ycu dc.
wc gnlc passcn. wc brcalhc fc nlc cducalcn.
wc makc carnng casy, fun and mcmcrabc.
wc lcuch lhc vcs cf cvcry sludcnl,
and n lurn cmpcwcr lhcm lc lcuch lhcusands mcrc.
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Call eur dedicated careers team
teday and hnd eut hewyeu can
excel as a P1, training with the
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50OCOBLl 20J3menstness.ce.uk

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Max|m|se your runn|ng
ett|c|ency w|th s|x ot the
best corestrengthen|ng
exerc|ses
lL COACl
Ccrdcn Crawfcrd has
ccachd runnrs, duath|ts
and trlath|ts cf a|| abl|ltls, as w||
as |rcnman champlcns. H ls a Brltlsh
O|ymplc Asscclatlcn-accrdltd
fltnss and strngth ccndltlcnlng
spcla|lst. S stlr|lngtrlath|cn.ccm.
lL COAl
'1h bst fcrmcf tralnlng fcr runnlng ls
runnlng lts|f, but th mcr ycu run th
mcr |lk|y ycu ar tc plck up lnjurls,'
says Crawfcrd. 'A grat way tc prvnt
lnjurls ls tc wcrk cn ycur ccr strngth.
|t wl|| |t ycu run |cngr wlthcut
suffrlng fatlgu and wl|| lmprcv ycur
cvra|| runnlng fflclncy thanks tc
bttr pcstur, ba|anc and stabl|lty.
|t's ncrma||y whn cn cf ths braks
dcwn as ycu tlr that ycu gt lnjurd.'
lL WOlkOU
Aftr a warm-up cyc| cr run cf arcund
tn mlnuts, dc th xrclss ln crdr
cn aftr th cthr, taklng a 60-90sc
rst btwn sts. Ycu shcu|d start
by dclng th rccmmndd rps fcr a
bglnnr. Whn thls nc |cngr pushs
ycu tc ycur |lmlt, mcv cn tc th nxt
|v| and sc cn. Ycu shcu|d dc thls
wcrkcut twc tc thr tlms a wk.
|
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2/Plank
O Ll fac-dcwn wlth ycur arms bnt and
pa|ms f|at cn th f|ccr tc athr sld cf
ycur fac. Llft ycur bcdy, suppcrtlng ycur
wlght cn ycur fcrarms and tcs.
O Hc|d th pcsltlcn fcr th tlm prscrlbd.
Levels
Beginner 2x20sc
lntermediate 3x30sc
Advanced 4xJmln
1/5tanding kussian twist
O Stand wlth ft just wldr than shcu|dr-wldth
apart, hc|dlng a wlght p|at ln frcnt cf ycu.
O Rctat ycur tcrsc as far as ycu
can tc th rlght. Rturn tc th start
and rpat cn th cthr sld.
Levels
Beginner 2xJ0sc
lntermediate 3x20sc
Advanced 4x30sc
4/Clute bridge
OLl cn ycur back wlth ycur kns bnt and ycur
ft f|at cn th f|ccr. Kp ycur arms at ycur
slds and r|ax ycur had and shcu|drs.
OBrac ycur ccr and squz ycur buttccks, and
s|cw|y |lft ycur buttccks cff th f|ccr untl| ycur
bcdy ls ln a stralght |ln frcmkns tc shcu|drs.
O Hc|d th pcsltlcn fcr th tlm prscrlbd.
Levels
Beginner 2xJ0sc
lntermediate 3x20sc
Advanced 4x30sc
5/Cymball ike
O Ct lntc a prss-up pcsltlcn wlth ycur ft
cn th ba||. Kp ycur arms stralght and
mak sur ycur p|vls dcsn't tlp fcrwards.
O Bnd at th hlp and |lft ycur bcttcmln th alr,
ccntrc||lng th mcvmnt wlth ycur ccr.
O Hc|d th pcsltlcn fcr th tlm prscrlbd.
Levels
Beginner 2xJ0sc
lntermediate 3x20sc
Advanced 4x30sc
6/Cymball jackknife
O Ct lntc a prss-up pcsltlcn wlth ycur
ft and |cwr shlns cn th ba||.
O 0rawycur kns tcwards ycur chst, kplng
ycur shcu|drs stab| and ycur back stralght.
O Hc|d fcr th tlm prscrlbd, thn us ycur
abs and g|uts tc rvrs th mcvmnt.
Levels
Beginner 2xJ0sc
lntermediate 3x20sc
Advanced 4x30sc
3/5ide lank
O Ll cn ycur sld, prcppd up cn ycur fcrarm.
Fnsur ycur |bcwls undr ycur shcu|dr.
O Brac ycur ccr and push dcwn
thrcugh ycur |bcwtc |lft ycur hlps,
kplng ycur rlbcag |vatd and ycur
shcu|drs ln |ln wlth ach cthr.
O Hc|d th pcsltlcn fcr th tlm prscrlbd.
Levels
Beginner 2xJ0sc ach sld
lntermediate 3x20sc ach sld
Advanced 4x30sc ach sld
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face wash facial scrub under eye
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from
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What shou|d you |oo| tor


when buy|ng m|n|ma| shoes
Sweat Shop store manager
Cra|g ler|es has the tacts
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What are they7
'Shcs that dc away wlth thlck
cushlcnlng tc glv a barfcct f| ar
kncwn as mlnlma|" cr mlnlma|lst",'
says Hrks. '1hy a||cwycur fcct tc
mcv natura||y, whlch can mlnlmls
runnlng-r|atd lnjurls. 1hy'r
a|sc gccd fcr th gym, spcla||y
wlght|lftlng, bcaus th f|at sc| |ts
ycur h|s and mldfcct drlv lntc th
f|ccr prcpr|y, maklng ycur g|uts and
hamstrlngs wcrk mcr fflclnt|y.'
Cemmen features
'A|| mlnlma| shcs ar mad frcm
|lghtwlght matrla| that glvs thm
a g|cv-|lk f|. 1hy vary ln th slz
cf th drcp, whlch ls th dlffrnc
btwn th hlght cf th h| and th
tc. 1h sma||r th drcp, th mcr
natura| ycur fcct's mcvmnts wl|| b.'
What yeu ay fer
'Ycu gt what ycu pay fcr ln trms
cf th qua|lty cf th matrla|s usd
and hcw|cng thy'|| |ast. 1h mcr
xpnslv cns a|sc hav faturs
such as antl-mlcrcbla| fabrlc,'
says Hrks. '0cn't wcrry abcut
braklng th bank, thcugh. 0splt
thlr lnncvatlv dslgn, mlnlma|
shcs arn't any mcr xpnslv
than standard runnlng shcs.'
Picking fer yeur sert
'Whn buylng fcr th gym, gt shcs
wlth a zrc drcp tc nccurag gccd
wlght|lftlng fcrm,' says Hrks. 'Pcr
runnlng, gt a palr wlth a s|lght drcp
sc ycur ft can gt usd tc th |ack
cf cushlcnlng bfcr mcvlng cn tc
zrc-drcp shcs, and start cut by cn|y
runnlng shcrt dlstancs ln thm.'
Newalance M|n|mus Zere E55
Wlth zrc drcp frcmh| tc tc and a wlght
cf just JBJg, th Mlnlmus maks lt pcsslb| tc
fcrgt ycu'r warlng a shc at a||. 1h thln
sc|, mad ln cc||abcratlcn wlth Vlbram, has
rubbr |ugs pcsltlcnd cn|y at th pclnts whr
ycur fcct maks ccntact wlth th f|ccr fcr
prcpu|slcn, braklng and stabl|lty. 1h mlnlma|
ccntact pclnts can wlthstand punlshmnt thanks
tc Vlbram's Mu|tl1rk ccmpcund, whlch ls
dslgnd tc ndur a|| trraln typs frcmrcck
tc rcad. And antl-mlcrcbla| matrla| stcps th
shc frcmdv|cplng any unp|asant arcmas.
newbalance.ce.uk
52OCOBLl 20J3menstness.ce.uk
8ew
S00m
Kettle|ell pas| press
I0kq OIS reps
!N| 0Nk|||N0|
'.+|'e|e |'e .'..+'| . |.| . ,.+ ..+
V||8 t|rea t|e aeele
I0kq O0 reps
|ke
|erel I0 O3km
|ress-ap
30
8teel|ell slam
9kq O0 reps
Kettle|ell twe-armsw|aq
0kq O30 reps
8aa
Ikm
IkK|IH|
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meas||taess.te.ak/||t|r|t

menstness.ce.ukOCOBLl 20J355
I\||||l l|t|t|tj ,|tt
7urn cver
fcr ycur
fcur-week
||tBr|t
tra|n|ng p|an

Cemet|ters ge fer breke


|n the F|tr|t 2012 f|nal
Na|| a great score on the l|tBr|t
Cha||enge 20J3 w|th th|s
comprehens|ve tra|n|ng p|an
Mcn's Fitncss has jo|ned torces w|th
l|tness l|rst to br|ng bac| the b|ggest
gymcha||enge |n the country Cons|st|ng
ot e|ght exerc|ses des|gned to test your
t|tness, strength and endurance, l|tBr|t
|s a great mot|vat|ona| too| that g|ves
you a goa| to wor| towards |n the gym
a|e the test and record a t|me at your
|oca| l|tness l|rst tor your chance to
be crowned Br|ta|n's t|ttest 20J3
'l|tBr|t caters tor everyone, trom
comp|ete beg|nners to ser|ous ath|etes,'
says 0av|d lerr|n, centra| t|tness manager
ot l|tness l|rst and the man beh|nd th|s
tra|n|ng p|an 'he core exerc|ses are the
same as |n prev|ous years w|th a S00mrow,
3|mb||e and J|mrun comb|nat|on But th|s
year we've added some var|ety w|th moves
that rea||y test your strength, |n the torm
ot |ett|ebe||, stee|be|| and V|ll moves
'he beauty ot l|tBr|t |s you can wor| at
your own pace and ta|e part even |t |t's just
tor the ach|evement ot t|n|sh|ng,' says lerr|n
'But whether you're just try|ng to comp|ete
|t, you want to get on your |oca| |eaderboard
or you're a|m|ng tor a top score and a chance
to compete |n the grand t|na|, to||ow|ng
th|s tra|n|ng p|an w||| he|p you |mprove'
||||t
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56OCOBLl 20J3menstness.ce.uk

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


YOUl lOUl-WLLk llBll
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lrepare yourse|t tor the u|t|mate test ot t|tness w|th th|s programme
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CHCkY0UR 5C0R
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tlm tc us sc w can pcst
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whlch ycu'|| flnd at
mensfltness.ce.uk.
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|f ycur tlm ls gccd
ncugh ycu wl|| b lnvltd
tc th grand flna| |atr thls
yar tc ccmpt agalnst
th ccuntry's flttst.
RC0RDY0UR TlM
Onc ycu'v fc||cwd th
tralnlng p|an, gc tc any
Pltnss Plrst and bcck a s|ct
wlth a prscna| tralnr cr
ha|th and fltnss managr.
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menstness.ce.ukOCOBLl 20J357
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ycur bcdy stralght
frcmycur had
tc ycur h|s.
O Lcwr ycurs|f
untl| ycur |bcws
rach 90`, thn
prss back up.
O lt deesn't ceunt |f...
ycu'r mcr than a
flst-wldth's hlght
abcv th f|ccr
at th bcttcmcf
th mcv cr ycur
arms arn't fu||y
xtndd at th tcp.
O Hc|d a st|b|| - a
typ cf scft wlght
ycu can flnd ln
Pltnss Plrst gyms
- ln bcth hands,
brlng lt bhlnd ycur
had and s|am
lt tc th f|ccr as
hard as pcsslb|.
O Plck up and rpat.
O lt deesn't ceunt |f...
th st|b|| dcsn't
gc bhlnd ycur had.
O Stand wlth ycur ft
hlp-wldth apart and
hc|d a ktt|b||
ln twc hands.
O Bnd at th hlps and
swlng th ktt|b||
btwn ycur |gs
and thn up tc
y |v|, drlvlng
th mcvmnt
wlth ycur hlps.
O lt deesn't ceunt |f...
th ktt|b|| dcsn't
rach y |v|.
'Fellewthe exercise guides belewte make sure yeu erfermall the meves reerly. 7his will
reduce yeur risk ef injury and guarantee that all the meves ceunt when it cemes te recerding
yeur time,' says Fitness First's 0avid Perrin. 'Anyene whe deesn't erfermthe meves cerrectly
will receive time enalties, making it hard te reach the te ef the leaderbeard.'
O Wlth th b||s agalnst
ycur fcrarms,
dc a quartr-
squat, thn drlv
upwards qulck|y,
uslng mcmntum
tc h|p ycu prss
thmcvrhad.
O Brac ycur tcrsc
durlng th squat,
|ccsn up durlng
th drlv and brac
agaln as ycu |cck cut
th ktt|b||s at th
tcp cf th mcv.
O Lcwr th ktt|b||s
tc ycur shcu|drs,
paus, and rpat.
O lt deesn't ceunt
|f.th prss ls nct
fu||y xtndd.
O Stand wlth ycur
ft s|lght|y mcr
than shcu|dr-
wldth apart.
O Hc|d th VlPRat
chst hlght. Rctat
lt a quartr turn.
O Squat and thrad
th VlPRthrcugh
ycur |gs.
O Rturn tc standlng,
rctat th VlPR
back tc th start
pcsltlcn and rpat
tc th cthr sld.
O lt deesn't ceunt
|f. th VlPR lsn't
vlslb| btwn
ycur |gs frcmth
sld at any pclnt.
kew500mat level 10
O St th Ccncpt 2 rcwr tc th rlght |v|. 1h
c|cck starts whn ycu bgln ycur flrst strck.
O lt deesn't ceunt |f... ycu put th hand|
dcwn bfcr th mtr shcws that ycu'v
rachd th rqulrd dlstanc.
Bike3kmat level 10
O 1h 'sprlnt and frwh|' sty|
cf rldlng ls nct accptab|.
O lt deesn't ceunt |f... ycu gt cff th
blk bfcr th mtr rads 3km.
kun 1km
O Ct cn th tradml|| and st lt tc any spd
ycu can manag. Ycur tlm flnlshs as
sccn as ycu rach th rqulrd dlstanc.
O lt deesn't ceunt |f... ycu hc|d cn tc th
tradml|| wlth ycur hands at any tlm.
Kettlebell ush ress
Reps 15 We|ght 16kg each arm
ViPk thread the needle
Reps 20 We|ght 10kg
5teelbell slam
Reps 20 We|ght 9kg
Kettlebell twe-armswing
Reps 30 We|ght 20kg
Press-u
Reps 30
0en't ferget.
hese exerc|ses are a|so a
part ot the l|tBr|t c|rcu|t
60OCOBLl 20J3menstness.ce.uk
0AVl0 HAY
!|e tWc-We||t Wcr|1 c|arp|cr |s |ac|
tc save |cz|r lrcr |tse|l. Dav|1 |aye ta||s
ezc|us|ve|y tc || a|cut ||s reW tra|r|r
re|re ar1 ||s p|ar lcr Wcr|1 1cr|rat|cr
wcr1s Iee| 8oape, N|ck batch|ogs ||ctcrap|y Adr|ao Hyers
hk
menstness.ce.ukOCOBLl 20J361
8-HkklN0
62OCOBLl 20J3menstness.ce.uk
ll0htlN0 tklk
|eye .e|| |n on || evou||e
|oxe|, |e nu||(|e |ox|n
.o||d c|en(|on||(. end
|| c|ence |n HH~
0N.ll00 Hkwkth8
'H's prcbab|y my favcurlt actlv
flghtr - |'v sn hlm|lv ln hls |ast
fcur cr flv flghts. Unfcrtunat|y |'m
gclng tc mlss hls nxt flght lagalnst
Sau| A|varzJ bcaus |'mflghtlng. |'d
|cv tc gt cut tc Vgas but a wk
bfcr my flght lt's nct th bst p|ac
tc b. | mlght gt dlstractd a |ltt|
blt sc |'mgclng tc watch lt cn 1V
lnstad. H'|| cut-c|ass A|varz - h's
just a |agu abcv vrybcdy.'
0N.th 8tkt 0l 88ltl8h 80XlN0
'| thlnk bcxlng ln Brltaln ls cn th up.
Pcp| ar xcltd wlth Car| Prcch
dclng what h dld agalnst Mlkk|
Kss|r ln Lcndcn lwhn Prcch addd
th WBA supr mldd|wlght b|t
tc hls |BP tlt|J. | was rlngsld and lt
was an amazlng vnt. Ycu'v gct
Prcch ncwflghtlng Ccrg Crcvs,
whlch ls ancthr mga vnt. | ra||y
thlnk lt's cn a hlgh rlght ncw.'
0N.th 08kt8t 0l kll tlH
'My favcurlt flghtr cf a|| tlm has
tc b Muhammad A|l. Ycu can't
gc wrcng wlth A|l and what h
rprsnts lnsld and cutsld th
rlng. 1chnlca||y h's amazlng but
a|sc splrltua||y, what h dld ln thr
1h abus h tcck fcr th Ccrg
Pcrman flght, ncbcdy b|lvd h
was gclng tc wln that flght, but h
turnd th cdds upsld dcwn and
h wnt cut thr and shcckd th
wcr|d. H transfcrmd th spcrt but
h a|sc transcndd spcrt ccmp|t|y.
H's a bcxlng gcd fcr sur.'
0N.H0ltlFl 0hkHF8
'| |lk havlng scm a|trnatlvs and
cptlcns cut thr. | kncwbcxlng
fans wcu|d rathr bcxlng b run |lk
th UPC, cn champlcn and that's
lt - vn mys|f, as a fan, |'d much
rathr lt b run |lk th UPC. But as a
bcxr, scmcn whc gts ln thr and
puts thlr |lf cn th |ln, | want tc b
ccmpnsatd as much as pcsslb|
fcr puttlng my bcdy thrcugh lt.'
0N.HHk
'| was bcrn tc b a bcxr, that's what
my skl||st ls. |t's nct tc b klckd ln
th had cr chckd cut - that's nct
my thlng. | rmmbr whn th UPC
flrst cam cn th scn ln th mld-
90s, | was watchlng Rcyc Cracl
dclng hls thlng whn nc-cn |s
had hard cf lt. Ovr tlm th spcrt
has dv|cpd. |t startd cff as a
blt cf a frak shcw- Lcck at ths
guys, thy'r ln a cag and thr's
nc ru|s" - but ncwlt's a |gltlmat
spcrt. | thlnk thy shcu|d hav lt ln th
O|ymplcs, tc b hcnst. |'d watch that.'

sk 0avld Hay whn h's


happlst tc b tralnlng and
thr's nc hsltatlcn. '| |lk
th |ast thr cr fcur days
bfcr a flght,' says th
fcrmr WBA havywlght
champlcn whn MF mts hlma fwwks
bfcr hls bcut wlth th undfatd 1yscn
Pury. 'A|| that hard graft, whn lt f|s |lk
ycu'r rady tc ccugh up b|ccd, ycur |gs ar
just dad and ycur back's kl||lng ycu - that's
a|| gcn. Ycu'r just f|lng amazlng, f|lng
rchargd and rady fcr a flght. Fvrythlng's
flrlng, vrythlng's sharp, vrythlng's qulck,
my braln's actlng fast bcaus |'v had
mcnths cf just atlng c|an vry flbr cf
my bcdy ls at lts maxlmum. 1hcs |ast thr
days bfcr a flght | f| a ml||lcn dc||ars.'
Hay, cf ccurs, ls
suppcsd tc b rtlrd.
Hls p|an, h a|ways
malntalnd, was tc
stp cut cf th gam
gracfu||y at 30. And
h dld lt - cr at |ast,
h brlf|y |t hls bcxlng
|lcnc |aps aftr a
dlsappclntlng dclslcn
|css tc W|adlmlr
K|ltschkc, ln a flght
dslgnd tc unlfy th
Scrabb| bcard cf
havywlght tlt|s.
But thn thr wr
prctractd ngctlatlcns
tc flght K|ltschkc's
brcthr Vlta|l, a prss-
ccnfrnc braw|
wlth 0rck Chlscra, a
nw|lcnc frcmth
Luxmbcurg Bcxlng
Asscclatlcn and a bcut
wlth Chlscra that ndd
ln a flfth-rcund vlctcry
fcr Hay. NcwHay
ls dflnltlv|y back
and p|annlng tc nd
Pury's unbatn run.
'|'d say cn cf hls
blggst strngths ls hls
stupldlty,' says Hay cf
Pury. '|t scunds crazy,
but th guy's vry
lgncrant, h's vry
stupld, but scmtlms
scmcn lgncrant and stupld can b ra||y
ffctlv bcaus h dcsn't ra|ls what
h's dclng, sc h ccu|d thrcwa curvba||
at m. | nd tc b cn my A-gam.'
8|008 AN0 8A008
Hay's flrst 22 flghts tcck p|ac at
crulsrwlght, sc lt's nc surprls that h's
bn glvlng up slz tc cppcnnts slnc
jumplng up tc bcxlng's blg-mcny dlvlslcn.
Pury wl|| b nc dlffrnt. '| b|lv h's
tchnlca||y lnfrlcr tc m, but h maks up
fcr a |ct cf that ln hls shr slz - h's 6ft
9ln l2.06mJ. H's a blg c|d mcuntaln cf a
man and h's gct arms |lk an crang-utan.
P|us h's 24 yars c|d, sc h's ycung, h's
hungry, h wants tc prcv hlms|f tc th
wcr|d. H ra||y wants tc stak hls c|alm
as th bst havywlght cn th p|ant.'
Wlth wlns cvr a srls cf Cc|laths
lnc|udlng Nlkc|al '1h Bast frcmth Fast'
Va|uv cn hls CV, ycu'd xpct Hay tc b
bu|klng up. |nstad, h sms tc b r|ylng
cn hls Blb|lca| namsak's mcbl|lty. '| try
tc gt as strcng as pcsslb| bcaus ycu
want tc b ab| tc hc|d ycur tchnlqu fcr
th fu|| J2 rcunds,' h says. 'But | dcn't try
tc gt physlca||y blggr cr bu|k up, bcaus
| b|lv |'d |cs my advantag, whlch ls
spd. |'d rathr b 95kg and vry, vry fast
than JJ0kg and klnd cf fast-lsh bcaus |'d
|cs my tlmlng. |'d b gttlng hlt wlth mcr
shcts and |'d hav mcr chanc cf |cslng.
|'ma havy punchr
whatvr wlght |'mat,
sc as |cng as | can dc a||
th drl||s | want tc dc ln
tralnlng, | dcn't ra||y gt
cn th sca|s tcc cftn.'
w|0bI 0AH
Ycu gt th lmprsslcn
lt's a w|ccm rprlv
frcmth wlght-cuttlng
that |lghtr flghtrs
suffr thrcugh. Hay
ncds. 'At crulsrwlght
| ccu|d mak th
wlght, but | wasn't that
ccmfcrtab|. |'d hav
thr mcnths cf ra|
strlct dltlng, cuttlng
back cn my carbs, but
stl|| trylng tc dc twc cr
thr tralnlng ssslcns
a day and thn havlng
a |ltt| dry-cut c|cs
tc th flght - lt's nct
lda| but | can dc lt.
'At havywlght lt's
th ccmp|t cppcslt.
| can at lght ma|s
a day lf | nd tc. |
can dc mcr wlght
tralnlng, stuff that |
dldn't ra||y want tc
dc at crulsrwlght.
| stl|| wcrry abcut
my fccd - cbvlcus|y
| stl|| at c|an and
ha|thy - but | try tc at mcr vc|um
and lt f|s gccd. | f| mcr ha|thy at
havywlght than | dld at crulsrwlght.'
Ncwc|dr and wlsr than th fast-hlttlng
ycuth whc tcck sl|vr ln th Wcr|d Amatur
Bcxlng Champlcnshlps ln 200J, Hay tal|crs
hls tralnlng acccrdlng|y. 'Yah, |'v had tc
mcdlfy thlngs a |ltt|,' says th 32-yar-
c|d. '1hr's crtaln thlngs | can't dc ncw
that | ccu|d dc whn | was 20. | dcn't hav
th nrgy | usd tc hav - |'mstl|| qult
nrglsd, but ln th mcrnlngs |'ma |ltt|
s|cwr, and ycur kns and ycur back ach
a |ltt| blt mcr as ycu gt c|dr. |'v bn
ccmptlng fcr 22 yars ncwand ycu gt
,
| weu|d rather be
95kg and very, very
fast than II0kg and
fast-|sh because
|
,
d |ese my t|m|ng.
| weu|d be gett|ng
h|t w|th mere shets
,
C
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menstness.ce.ukOCOBLl 20J363
0AVl0 HAY
64OCOBLl 20J3menstness.ce.uk
0AVl0 HAY
a blt cf war and tar - but xprlnc
tachs ycu hcwtc gt thrcugh th
tralnlng ssslcns as bst ycu can and
tc b ccncmlca| wlth ycur wcrk|cad. |
kncwwhat | can dc ln a day sc thr's
nc nd tc gc way cvr that - that's
gclng tc smash m fcr twc days.'
1aklng thlngs cn day at a tlm ls a
c|lch but, Hay says, cn that wcrks fcr
hlm. '1h scrt ls tc dc ncugh ln cn
day sc ycu can stl|| hlt lt hard th nxt
day and thn gradua||y bul|d up. As a
ycungstr ycu just want tc dc vrythlng
lmmdlat|y but that |ads tc ycur lmmun
systmgttlng a kncck sc ycu gt a cc|d
and lt puts ycu cut. |'v ra|lsd cvr
tlm hcwmuch ls ndd and tc sprad
cut tralnlng ssslcns th rlght way.'
kN00k00I A8I|8I
On thlng Hay crtaln|y hasn't |cst ls
hls punchlng pcwr. H was a kncckcut
machln at crulsrwlght, and slnc
mcvlng up a c|ass vry cn cf hls
vlctcrls has ccm vla 1KO. 'Yah, |
brlng punchlng pcwr,' h says. '|t
mlght scund cbvlcus, but cn cf th
mcst lmpcrtant thlngs ln bcxlng ls
blng ab| tc punch hard tc gt ycur
cppcnnt's rspct and tc kncck
thmcut. Ycu kncw, th guys lPuryJ
fcught ln th past havn't had that.'
1h rlsk fcr Hay at havywlght ls
th blggr punchs ccmlng back. '| try
nct tc put mys|f ln pcsltlcns whr |'m
gcnna gt hlt c|an f|ush,' h says. 'At
crulsrwlght ycu ccu|d affcrd tc tak
rlsks frcmtlm tc tlm. Ncwycu'r
flghtlng guys whc ar hug. Ycu
dcn't want tc b swlnglng punchs
wlth ths guys bcaus ycu ccu|d
nd up ccmlng cff sccnd bst and
ln bcxlng that mans dfat.'
|t's nct cn|y ln ccmptltlv bcuts
that h thrcws wlth srlcus lntnt. '|n a
flght ycu'r punchlng at J00bcaus
ycu dcn't want tc gt hlt back,' h says.
'| mak sur that | brlng that sam
mnta|lty lntc my tralnlng sc | can punch
hard and fast fcr J2 rcunds. | had a flght
ar|lr ln my carr whr | dldn't traln
|lk that. | wasn't physlca||y, mnta||y cr
splrltua||y prpard fcr th batt| that |
put mys|f ln and | |cst that flght lagalnst
fcrmr WBOcrulsrwlght champ Car|
1hcmpscnJ. | was 23 yars c|d and lt
was a blttr pl|| tc swa||cw, but | |arnd
that |sscn. Sc xprlnc brlngs ths
thlngs, kncwlng whn tc push lt and
whn nct tc push lt, kncwlng what typ
cf tralnlng cr stratgy tc mp|cy.'
Cttlng ycur tralnlng rlght lsn't just abcut
wlnnlng. '|f ycu gt lt wrcng ycu ccu|d
dl. Bcxrs hav dld ln th rlng, bcxrs
hav bn srlcus|y handlcappd ln th
rlng, sc ycu nd tc mak sur ycu'r at
ycur bst bcaus ycu kncwth pctntla|
ccnsquncs cf gttlng lt wrcng,' Hay
says. 'A |ct cf bcxrs, mys|f lnc|udd, draw
a |ct cf strngth and mctlvatlcn frcmthat.'
N0 H08 |08Y
What happns aftr Pury7 1hat's th blg
qustlcn. Aftr hls thlrd-p|ac run ln jung|
ra|lty shcwImA Cclcbrity Cct Mc Cut
C] Hcrc!, lt sms mcr |lk|y that Hay
wl|| gc aftr actlng rc|s, scmthlng h
has a||udd tc bfcr. But th K|ltschkc
|css stl|| bcthrs hlm, and thr's a sns
hls carr wcn't s ra| c|csur wlthcut
rvng cn cn cf th brcthrs.
'Cttlng ancthr wcr|d tlt| b|t arcund
my walst - whlchvr gcvrnlng bcdy lt
ccms frcm- ls a must fcr m,' h says.
'1h rascn |'mflghtlng 1yscn Pury ls tc
stay ln th ranklngs and kp my nam cut
thr tc |t th K|ltschkcs kncw|'mstl||
hr. Ycu kncwthy'r plcklng and chccslng
ths guys whc hav nc c|u hcwtc flght,
knccklng thmcvr, arnlng thlr mcny.'
0cs h thlnk h'|| gt th shct h's
|ccklng fcr7 |f anythlng, h thlnks hls
dcmlnant prfcrmanc agalnst Chlscra hurt
,
|n a f|ght yeu
,
re
punch|ng at I00
because yeu den
,
t want
te get h|t back. | make
sure | br|ng the same
menta||ty te my tra|n|ng
,
66OCOBLl 20J3menstness.ce.uk
0AVl0 HAY
hk
,
8 0k
|o. doe e .o||d-c|e
|eevy.e|| |e|n? |e|de|
|en e|no eve|yone e|e
8.45kH 88kklk8t
'1hls ls whn 0avld gts up and
ats bfcr tralnlng,' says Hay's
strngth and ccndltlcnlng ccach
Bcbby Rlch, an lntrnatlcna|-|v|
judc ccmptltcr. 'H ats prtty much
vry twc hcurs thrcughcut th day.'
I0kH 8t8N0th w08k
'1hls ls 0avld's strngth ssslcn,'
says Rlch. '|t's a ccmpcund xrcls
rcutln, sc h uss thr cr fcur
musc| grcups cn vry xrcls.'
wl0ht0 0hlN-0F Res 6
Crasp a bar wlth an undrhand grlp
and pu|| untl| ycur had ls abcv
ycur hands. Lcwr undr ccntrc|.
Hay dcs ths wlth a wlghtd
vst - a|trnatlv|y ycu ccu|d hc|d
a dumbb|| btwn ycur ank|s.
l-8lt 80F 0llH8 D|stance 5m
Slt cn th f|ccr undr a rcp and
pu|| ycurs|f up wlthcut |ttlng
ycur |gs drcp, sc ycur bcdy stays
ln an L pcsltlcn. Agaln, Hay dcs
ths wlth addd wlght. Nc rcp7
1l a tcw| cvr a chln-up bar.
hk k8HF0HHl T|me 30sec
Crab a partnr and hcck cn hand
undr hls armplt - h shcu|d dc th
sam tc ycu cn th cthr sld. Ncw
ycu flght fcr 'undrhccks' - baslca||y
trylng tc hug hlmundr bcth arms
whl| h dcs th sam tc ycu.
8l0 F08h/F0ll D|stance 20m
Push a wlghtd s|d a|cng th
f|ccr. |f ycu havn't gct cn, a wlght
p|at cn tcp cf a tcw| wl|| dc th
jcb. Pu|| lt back th sam dlstanc.
lk8H8
,
8 wklk D|stance 20m
Hc|dlng a havy dumbb|| ln
ach hand, wa|k 20mas fast as
ycu can. Kp ycur shcu|drs
back, chst cut and had up.
lN0llN Ik8-F888 Res 6 each s|de
Ll cn an lnc|ln bnch wlth a
dumbb|| ln cn hand and prss
cut, trylng tc mlmlc th fcrmycu'd
us ln a jab. Plnlsh ycur rps cn
cn sld bfcr swapplng arms.
2FH Fh8l0/k0tl 88t
'| gt scm tratmnt cr swlmtc
f|ush cut |actlc acld,' says Hay.
'1hn | at a ma|, kplng gccd
prcpcrtlcns cf carbs and prctln
tc fu| mys|f fcr th ssslcns.'
3FH 8lF
7FH 8Fk88lN0 08 Fk0w08k
'Whn |'mln fu|| tralnlng, a sparrlng
ssslcn wl|| |ast btwn lght and
J5 rcunds,' says Hay. 'Scm pcp|
just dc twc cr thr, but hcwls that
|lk a flght7 On th pads | dc mayb
tn rcunds, dclng skl|| stuff and
rptltlcn punchlng - drl||lng spclflc
punch ccmblnatlcns | may nd fcr
th partlcu|ar flght |'mgclng lntc.'
hls chancs. '| thlnk | dlstancd mys|f frcm
flghtlng th K|ltschkcs thr,' h says. '|f |'d
strugg|d tc wln cn pclnts cr gct kncckd
dcwn cr bn hurt, thn thy'd thlnk OK,
|t's flght hlm", but | dlspatchd hlm. Vlta|l
K|ltschkc bat 0rk
Chlscra cvr J2
rcunds ln a c|cs
flght. | kncckd
Chlscra cut ln flv
rcunds. Why wcu|d
thy want tc flght m
lf thy can flght mcr
guys |lk Chlscra7'
H shrugs. 'But th
fans dcn't ra||y
wanna s that -
thy wanna s thmln thr wlth th bst
pcsslb| cppcsltlcn. | b|lv that's m.'
And aftr that7 Mayb th fl|mcarr
wl|| flna||y klck ln. 'Yah, ycu can't bcx
fcrvr,' says Hay. '| was suppcsd tc
gt cut at 30, that was my p|an frcmth
ag cf tn, but |'m32 ncwand stl|| gclng.
|da||y |'|| hav twc cr thr mcr flghts,
wln th havywlght champlcnshlp cf th
wcr|d back, and thn |'|| put a|| my nrgy
lntc bccmlng th bst actcr | can b.'
As fcr hcwh'd |lk tc b rmmbrd
as a bcxr, that's
slmp|. '| want tc
b rmmbrd
as a bcxr whc
ntrtalnd, whc
fcught blggr guys
than hlms|f, whc
a|ways gav a
grat acccunt cf
hlms|f, scmcn
whc cam frcm
scuth Lcndcn and
bcam th bst ln th wcr|d,' Hay says.
'| dld that at crulsrwlght and |'v wcn a
wcr|d havywlght champlcnshlp. | want
tc rcaptur that and rtlr as numbr
cn. |f that's my |gacy | wl|| b vry, vry
happy.' Ycu wcu|dn't bt agalnst hlm.
mensf|tness.ce.uk/haye
,
|dea||y |
,
|| have twe er
three mere f|ghts, w|n
the heavywe|ght
champ|ensh|p ef the
wer|d and then beceme
the best acter | can be
,
6BOCOBLl 20J3menstness.ce.uk
Words Matt Freeman

ln the v|o|ent chess match ot m|xed mart|a| arts a|most


anyth|ng goes, tromcentur|eso|d tech|ques to a|rborne
attac|s |nsp|red by v|deo games lere, the men beh|nd
the sport's t|nest t|ghters brea| down the most
devastat|ng boutenders |n the sport's short h|story
menstness.ce.ukOCOBLl 20J369

As used by. KhebIb Nurmegemedev


ln h|s feurth UFC beut, Russ|an f|ghter Nurmagemedev shewcased the
effect|veness ef h|s ceuntry's sert ef sambe wrestl|ng by sett|ng the recerd
fer the number ef takedewns |n a f|ght. H|s s|gnature was the sulex.
The treInIng
O||l Rlchardscn, strngth
and ccndltlcnlng ccach fcr
th uns|and Rds rugby
unlcn tamand fcrmr tlt|-
cha||ngr 0an Hardy, ls cn
cf th mcst rspctd tralnrs
ln MMA. Hls tak cn th sup|x7
'Prcma mchanlca| pclnt cf
vlw, th b||y-tc-back sup|x
can fa|| lntc twc catgcrls.
|f th flghtr's gct ncugh tlm
tc xrt nar-maxlma| fcrc,
th trap-bar dad|lft cr
squat wcu|d b an xc||nt
chclc tc dv|cp th
|v|s cf fcrc rqulrd.
'Hcwvr, ln cthr sltuatlcns,
whn th mcv's mcr
abcut fflclncy and tlmlng,
maxlmumfcrc bccms |ss
cf a ccntrlbutcry factcr. |n thls
cas, | wcu|d rccmmnd th
O|ymplc c|an cr cn cf lts
varlatlcns, such as a c|an pu||.
Ancthr a|trnatlv wcu|d b a
havy |cadd trap-bar jump.'
0
'7h|s |s a dynam|c mcve
that can end a f|ght |f the
cppcnent dcesn't kncwhcwtc
fa||,' says |ead|ng wrest||ng
ccach kenny Jchnscn. '|t's ||ke a
backf||p w|th twc pecp|e.'
O
'As | step arcund my
cppcnent |n a sem|c|rc|e, |
|cwer my h|ps tc get under h|m.
7hen | pcp my h|ps |ntc h|mtc
take h|s base away and perfcrm
a fu|| back arch and |and cn h|m.'
0
'|f | shcct |n fcr a takedcwn
and my cppcnent spraw|s,
| can duck underneath tc turn
the ccrner" and grab h|marcund
the wa|st. Dnce |'mbe||y-tc-
back, | gr|p t|ght|y and ||ft h|m.'
0
'A wcrd cf caut|cn: |n MMA
there are a |ct cf cther
var|ab|es tc th|nk abcut. 7he
sup|ex |s a ccntrc|||ng mcve. |t's
tr|cky tc |and but when |t wcrks,
|t makes fcr an amaz|ng kD.'
The technIque
MMAMA57k0

As used by. Andersen 5IIve
ln h|s seven-year run at the te ef the UFC's m|ddlewe|ght d|v|s|en, 5|lva
censtantly ushed the beundar|es w|th h|s str|k|ng, try|ng te land techn|ques
usually enly seen |n v|dee games and 1970s karate manuals. H|s frent k|ck
kneckeut ef fellewraz|l|an V|ter elfert remted a rev|val fer the meve.
0
'7he frcnt k|ck |s a very
d|fferent techn|que tc
the usua| Muay 7ha| cr
k|ckbcx|ng sty|es ccmmcn|y
used |n MMA,' says Creg
Jackscn, cne cf MMA's mcst
respected ccaches. 'Very
fewpecp|e had seen |t at the
t|me Anderscn threw|t.'
0
'7he k|ck |sn't a teep cr
push k|ck as seen |n
Muay 7ha| - |t's a pendu|um
str|ke. Because |t ccmes
stra|ght up frcmthe grcund,
the ang|e |s very hard tc dea|
w|th. Hcwever, cnce ycu've
seen |t a fewt|mes, |t's much
eas|er tc defend.'
O
'7c sccre w|th the
upward part cf the k|ck
ycu need tc br|ng ycur |eg up
fast, ra|s|ng ycur knee h|gh
f|rst and then wh|pp|ng ycur
fcct |ntc ycur cppcnent's
face. A|mfcr the ch|n and pu||
ycur tces back sc ycu str|ke
w|th the ba|| cf ycur fcct.'
The technIque The treInIng
!cn Chalmbrg, had strngth
and ccndltlcnlng ccach at th
Adrna|ln Prfcrmanc Cntr,
hcm cf many UPC flghtrs,
kncws what lt mans tc b
xp|cslv. 'Ycu nd tc b
fast whn thrcwlng th frcnt
klck, sc traln fcr spd. Plrst,
prfcrmxp|cslv stp-ups
menstness.ce.ukOCOBLl 20J371

As used by. Antheny PettIs
0ne fer the ages. ln the f|nal m|nute ef the f|nal reund ef the f|nal
beut hested by UFC feeder ergan|sat|en the WC, challenger
Antheny '5hewt|me' Pett|s launched h|mself eff the cage te land
a Mctrx-werthy k|ck en cham|en en Hendersen's [aw.
wlth a kn drlv cn a bcx.
1hn grab a sklpplng rcp
and dc pcwr sklps, xp|cdlng
up as hlgh as ycu can ln th
jump. Plna||y, ycu nd
ccndltlcnlng. 0c sprlnts
frcma thr-pclnt stanc
tc ccncntrat cn th lnltla|
xp|cslv start.'
The technIque
0
'7he use cf
the cage was
|nsp|red by the
f||ms Dng-Bck and
Dcgtcwn &Z-Bcys,
the way they
thcught cuts|de the
bcx,' says Pett|s's
ccach Duke Rcufus.
0
'We pract|se
cage wcrk a |ct
and Anthcny was
|and|ng |t |n sparr|ng,
as we|| as pract|s|ng
|t cn the pads. But tc
dc |t at end cf the
f|ght ||ke that was
|egendary.'
O
'Ycu have tc
exp|cde w|th
a|| ycur bcdy |ntc
the cage. Ycu're nct
push|ng cff but
rather up and cff the
cage, cutt|ng a 45`
ang|e |ntc the mesh
and then back.'
0
'7he e|evat|cn
|s the key - the
hang t|me a||cws
ycu tc tw|st ycur
bcdy |ntc the k|ck
and wh|p ycur |eg
|ntc ycur cppcnent's
face.' 7hen ycu [ust
need tc |and.
The treInIng
!c| !amlscn, strngth and ccndltlcnlng
ccach tc f|ywlght UPC champlcn
0mtrlcus !chnscn, braks dcwn th
rqulrmnts. '1h abl|lty tc b as xp|cslv
ln th |ast rcund cf a flght as th bglnnlng
ccms dcwn tc muscu|ar nduranc, paclng
and stratgy,' h says. '1c dv|cp th
muscu|ar nduranc tc prfcrmxp|cslv
klcks |lk a cag-jump klck rqulrs twc
thlngs. Plrst, th cardlcvascu|ar systmmust
b xtrm|y w|| dv|cpd sc a grat da|
cf cxygn can b d|lvrd tc th |gs and
wcrklng musc|s at a|| tlms. Sccnd, th
|gs thms|vs must b tralnd tc b
xp|cslv and tc rccvr qulck|y btwn
rcunds sc thy arn't fatlgud. Rpatlng
xrclss at maxlmumffcrt fcr slx tc tn
sccnds, fc||cwd by rst prlcds cf tn tc
20 sccnds, ls th way tc dv|cp thls typ
cf xp|cslv muscu|ar nduranc.'
MMAMA57k0
72OCOBLl 20J3menstness.ce.uk

As used by. 1en 1enes
UFC l|ght heavywe|ght cham|en Ien Ienes has a reach advantage ever
every eenent he faces - and he knews hewte use |t. Th|s l|ttle-seen
meve was beg|nn|ng ef the end ef Maurc|e '5hegun' Rua |n the|r beut.
The treInIng
'1c thrcwan xp|cslv splnnlng
|bcw|lk !cns dld rqulrs
a trmndcus amcunt cf
cc-crdlnatlcn ccmblnd wlth
a grat da| cf strngth and
pcwr thrcughcut th ntlr
ccr,' says !amlscn. '1h
cb|lqus, rctus abdcmlnls
and splna| stabl|lsr musc|s
must b ab| tc rctat th
ntlr tcrsc xp|cslv|y and
thn stabl|ls th bcdy as th
fcrc ls d|lvrd frcmth
|bcwlntc th cppcnnt.
'Fvry musc| ln th ccr
must b strcng tc d|lvr
maxlmumfcrc and damag.
1hls mans a wld rang cf ccr
tralnlng lf a flghtr wants tc us
thls scrt cf attack.' Fxrclss
such as th Russlan twlst,
xp|cslv sld-tc-sld mdlcln
ba|| thrcws cr th |andmln
can gt ycu rady tc thrcwlt.
The technIque
0
Jcn Jcnes's
str|k|ng ccach,
M|ke W|nke|[chn,
breaks |t dcwn.
'A b|g part cf
Jcn's success |s
that he has sc
many cpt|cns |n
h|s tcc|bcx. H|s
cppcnents [ust
dcn't kncwwhat
tc expect.'
O
'Ycu have tc
exp|cde |ntc
the mcve,' says
W|nke|[chn. '|t's
fa|r|y s|mp|e but
scmet|mes the
s|mp|est techn|ques
are the best. Jcn
usua||y br|ngs |t
dcwn the m|dd|e but
br|ng|ng |t cver the
tcp can wcrk tcc.'
0
'Jcn has rea||y
|cng arms sc
he w||| reach dcwn
|cck|ng as |f he's
gc|ng fcr a s|ng|e-
|eg takedcwn.
7h|s d|stracts h|s
cppcnents and as
they b|te cn the
fe|nt, Jcn w||| step
|n. He uses that
mcmentumtc sp|n.'
MMAMA57k0
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6xwor|d Champion
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and v|tal|ty tbat | need."

D
W
E
L

O
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P
0
4
-
1
2
-
1
2
E
74OCOBLl 20J3menstness.ce.uk
W
e
r
d
s
!
o
h
n
d
o
e
P
h
e
t
e
g
r
a

h
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!
a
n
e
d
o
e

As used by. Ceerges 5t-PIerre
Defend|ng h|s UFC m|ddlewe|ght t|tle fer the s|xth t|me aga|nst Iake 5h|elds,
Ceerges 5t-P|erre feund h|mself |n a gruell|ng f|ve-reund f|ght. The
Canad|an's bew|lder|ng array ef str|k|ng techn|ques made the d|fference.
The treInIng
'A |ct cf th pcwr ln th
Suprman punch ccms frcm
th |cwr bcdy and th fcrc lt
can gnrat,' says Chalmbrg.
'1h strlk ls slml|ar tc a |aplng
|ung ln scm rspcts, sc ycu
want tc bul|d pcwr ln th |gs
and g|ut musc|s. 1c bul|d
xp|cslv pcwr, bgln wlth
jumplng |ungs, xp|cdlng up
lntc th jump and |andlng scft|y
ln th cppcslt stanc.
'Ycu a|sc nd tc crat
pcwr and tcrqu ln th ccr,
and a gccd xrcls fcr thls ls
rctatlcna| mdlcln ba|| passs.
Plna||y, a cn-armcvrhad
prss wlth ft g|ud tcgthr
wl|| h|p tc dv|cp punchlng
pcwr. P|aclng ycur ft c|cs
tcgthr fcrcs th ccr tc wcrk
tc kp ycur bcdy stralght, whl|
th cvrhad prss wl|| wcrk th
armand bul|d shcu|dr pcwr.'
The technIque
0
'7h|s |s a fake
k|ck tc a
punch,' says ||ras
Zahab|, C5P's head
ccach at 7r|star
Cym. 'Ycu want
ycur cppcnent tc
react tc ycur k|cks
and start check|ng
the str|ke, sc |t's a
str|ke ycu use after
exchang|ng a few.'
O
'7he 5uperman
|s pcwerfu|
because ycu can
put a|| ycur we|ght
beh|nd |t. C5P |s
cne cf the best at
|t - mcst pecp|e
[ump up when they
try |t, but ycu want
tc fa|| fcrwards |ntc
the str|ke sc ycu
te|egraph |t |ess.'
0
'Dnce the
cppcnent
reacts tc the fake
k|ck, ycu can use
that cppcrtun|ty tc
|eap acrcss and |and
the str|ke. |f ycur
cppcnent |s cn cne
|eg check|ng the
k|ck, he can't mcve
away frcmthe
punch.'
MMAMA57k0
74OCOBLl 20J3menstness.ce.uk
lltl08lll
ci|orinq your trcininq to your cqc is
crucic| ij you vcnt to bc your bcst. Ml
proviccs tnc p|cn to suit your ncccs
Andy
Hurray b
W|th two grand
s|ams t|t|es |n the past year,
Murray |s |n h|s tenn|s pr|me
he can to|erate a huge vo|ume
ot tra|n|ng, and prehab on h|s
troub|esome rotator cutts
cou|d |eep h|mat the top ot
the game tor another decade
20s
Words en lnce
ci|orinq your trcininq to your cqc is
crucic| ij you vcnt to bc your bcst. Ml
proviccs tnc p|cn to suit your ncccs
Andy
Hurray
y
b
W|th two grand
s|ams t|t|es |n the past year,
Murray |s |n h|s tenn|s pr|me
he can to|erate a huge vo|ume
ot tra|n|ng, and prehab on h|s
troub|esome rotator cutts
cou|d |eep h|mat the top ot
the game tor another decade
20s
Words en lnce
menstness.ce.ukOCOBLl 20J377
--, ''' -- |-
|-- | ' -

-
, '' ,' , ''
The preblem
Bad |lfsty| chclcs. At thls ag, ycu'r much mcr |lk|y tc blng-
drlnk, acccrdlng tc th Offlc cf Natlcna| Statlstlcs' 20J0 Cnra|
Llfsty| Survy, whlch fcund that J6cf mn ln thlr ar|y 20s
ccnsumd mcr than J2 unlts cf a|cchc| ln cn slttlng at |ast cnc a
wk - th hlghst cf any ag grcup. 1c mak mattrs wcrs, ycu'r
a|sc far mcr |lk|y tc at junk fccd and far |ss |lk|y tc gt a gccd
nlght's s|p aftr an vnlng cn th dmcn sauc.
The upside
Rccvry. '|n ycur 20s ycur abl|lty tc rccvr ls hlgh, sc tc an xtnt
ycu can gt away wlth bad |lfsty| chclcs,' says Chrls Burgss,
had prscna| tralnr at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl.
1hls capaclty fcr rccvry mans ycur bcdy can ccp wlth frqunt
hlgh-vc|um tralnlng, whlch glvs ycu p|nty cf sccp tc ccuntract
th ffcts cf ycur sccla| |lf ln th gym.
The prescriptien
Hlgh-vc|um gymssslcns. '1h bnflt cf dclng hlghr-vc|um
wcrk ls ycu'|| burn mcr nrgy, whlch wl|| h|p tc cffst scm
xcss ca|crl lntak,' says Burgss. '|'d rccmmnd dclng
thr fu||-bcdy wcrkcuts ach wk, wlth twc musc|-bul|dlng
ssslcns and cn nrgy-dp|tlcn ssslcn wlth hlghr rps.'
1hls wl|| a|sc h|p tc strngthn ycur ccnnctlv tlssu and ycur
jclnts. '|'v sn a |ct cf guys ln thlr |at 20s whc'v spnt yars
|lftlng crazy wlghts dv|cp cvr-prcnatd shcu|drs, rctatcr-cuff
lnjurls and |cwr-back prcb|ms,' says Burgss. '|f ycu tak th gc
cut cf lt and ccncntrat cn lnt||lgnt|y uslng hlgh-vc|um wcrk, ycu
can strngthn ycur bcdy agalnst ths lnjurls and prlm lt fcr |lftlng
havlr |cads and fu|fl||lng ycur strngth pctntla| ln ycur 30s.'
Menday
Muscle building
1 Back squat
Sts 4 Rps B-J2
Rst 60sc
2a lncline
dumbbell press
Sts 3 Rps B-J2
Rst 0sc
2b lncline
dumbbell rew
Sts 3 Rps J2-J5
Rst 2mln
3a Walking
dumbbell lunge
Sts 3 Rps J0-J2
ach sld Rst 0sc
3b Machine
hamstring curl
Sts 3 Rps J2-J5
Rst 2mln
4a 0umbbell
lateral side raise
Sts 3 Rps J2-J5
Rst 0sc
4b 0umbbell
biceps curl
Sts 3 Rps J2-J5
Rst 0sc
4c Clesed grip
press-up
Sts 3 Rps 1c fal|ur
Rst 2mln
Wednesday
Muscle building
1 0eadlift
Sts 4 Rps 7-9
Rst 60sc
2a Flat
dumbbell press
Sts 3 Rps B-J2
Rst 0sc
2b Lat pull-dewn
Sts 3 Rps B-J2
Rst 2mln
3a kemanian
deadlift
Sts 3 Rps B-J2
Rst 0sc
3b Barbell
glute bridge
Sts 3 Rps B-J2
Rst 2mln
4a 0umbbell
sheulder press
Sts 3 Rps B-J2
Rst 0sc
4b Z-bar
biceps curl
Sts 3 Rps B-J2
Rst 0sc
4c 5kullcrusher
Sts 3 Rps B-J2
Rst 2mln
5 0umbbell
calf raise
Sts 4 Rps 20
Rst 30sc
Friday
nergy depletien
Circuit 1 (x4)
1a 0umbbell
squat curl
and press
Rps J5 Rst 0sc
1b Walking
dumbbell lunge
Rps J0 ach sld
Rst 0sc
1c ress-up
Rps J0
Rst 2mln
Circuit 2 (x4)
2a 0umbbell
jump squat
Rps J5 Rst 0sc
2b 0umbbell
bent-ever rew
Rps J5 Rst 0sc
2c 0umbbell
sheulder press
Rps J0-J2
Rps 2mln
Circuit 3 (x3)
3a lank
Rps 45-60sc
Rst 0sc
3b 5ide plank
Rps 45sc ach sld
Rst 0sc
3c Barbell rell-eut
Rps J2-J5
Rst 30sc
|| 20s ||~|
!||s ||j|-e|ame |||ee-1+] j]mj|+s |+\es +1+s|+je e| ]ea|
|ecaje|+||e +||||||es w|||e |a|s|sj e|| ||e ecc+s|es+| \e|+|
20s
AC5 0F Fl7N55
--, ''' -- |-
|-- | ' -

-
, '' ,' , ''
The preblem
Bad |lfsty| chclcs. At thls ag, ycu'r much mcr |lk|y tc blng-
drlnk, acccrdlng tc th Offlc cf Natlcna| Statlstlcs' 20J0 Cnra|
Llfsty| Survy, whlch fcund that J6cf mn ln thlr ar|y 20s
ccnsumd mcr than J2 unlts cf a|cchc| ln cn slttlng at |ast cnc a
wk - th hlghst cf any ag grcup. 1c mak mattrs wcrs, ycu'r
a|sc far mcr |lk|y tc at junk fccd and far |ss |lk|y tc gt a gccd
nlght's s|p aftr an vnlng cn th dmcn sauc.
The upside
Rccvry. '|n ycur 20s ycur abl|lty tc rccvr ls hlgh, sc tc an xtnt
ycu can gt away wlth bad |lfsty| chclcs,' says Chrls Burgss,
had prscna| tralnr at th Unlvrslty cf Bath (chrlsburgsspt.cc.ukl.
1hls capaclty fcr rccvry mans ycur bcdy can ccp wlth frqunt
hlgh-vc|um tralnlng, whlch glvs ycu p|nty cf sccp tc ccuntract
th ffcts cf ycur sccla| |lf ln th gym.
The prescriptien
Hlgh-vc|um gymssslcns. '1h bnflt cf dclng hlghr-vc|um
wcrk ls ycu'|| burn mcr nrgy, whlch wl|| h|p tc cffst scm
xcss ca|crl lntak,' says Burgss. '|'d rccmmnd dclng
thr fu||-bcdy wcrkcuts ach wk, wlth twc musc|-bul|dlng
ssslcns and cn nrgy-dp|tlcn ssslcn wlth hlghr rps.'
1hls wl|| a|sc h|p tc strngthn ycur ccnnctlv tlssu and ycur
jclnts. '|'v sn a |ct cf guys ln thlr |at 20s whc'v spnt yars
|lftlng crazy wlghts dv|cp cvr-prcnatd shcu|drs, rctatcr-cuff
lnjurls and |cwr-back prcb|ms,' says Burgss. '|f ycu tak th gc
cut cf lt and ccncntrat cn lnt||lgnt|y uslng hlgh-vc|um wcrk, ycu
can strngthn ycur bcdy agalnst ths lnjurls and prlm lt fcr |lftlng
havlr |cads and fu|fl||lng ycur strngth pctntla| ln ycur 30s.'
Menday
Muscle building
1 Back squat
Sts 4 Rps B-J2
Rst 60sc
2a lncline
dumbbell press
Sts 3 Rps B-J2
Rst 0sc
2b lncline
dumbbell rew
Sts 3 Rps J2-J5
Rst 2mln
3a Walking
dumbbell lunge
Sts 3 Rps J0-J2
ach sld Rst 0sc
3b Machine
hamstring curl
Sts 3 Rps J2-J5
Rst 2mln
4a 0umbbell
lateral side raise
Sts 3 Rps J2-J5
Rst 0sc
4b 0umbbell
biceps curl
Sts 3 Rps J2-J5
Rst 0sc
4c Clesed grip
press-up
Sts 3 Rps 1c fal|ur
Rst 2mln
Wednesday
Muscle building
1 0eadlift
Sts 4 Rps 7-9
Rst 60sc
2a Flat
dumbbell press
Sts 3 Rps B-J2
Rst 0sc
2b Lat pull-dewn
Sts 3 Rps B-J2
Rst 2mln
3a kemanian
deadlift
Sts 3 Rps B-J2
Rst 0sc
3b Barbell
glute bridge
Sts 3 Rps B-J2
Rst 2mln
4a 0umbbell
sheulder press
Sts 3 Rps B-J2
Rst 0sc
4b Z-bar
biceps curl
Sts 3 Rps B-J2
Rst 0sc
4c 5kullcrusher
Sts 3 Rps B-J2
Rst 2mln
5 0umbbell
calf raise
Sts 4 Rps 20
Rst 30sc
Friday
nergy depletien
Circuit 1 (x4)
1a 0umbbell
squat curl
and press
Rps J5 Rst 0sc
1b Walking
dumbbell lunge
Rps J0 ach sld
Rst 0sc
1c ress-up
Rps J0
Rst 2mln
Circuit 2 (x4)
2a 0umbbell
jump squat
Rps J5 Rst 0sc
2b 0umbbell
bent-ever rew
Rps J5 Rst 0sc
2c 0umbbell
sheulder press
Rps J0-J2
Rps 2mln
Circuit 3 (x3)
3a lank
Rps 45-60sc
Rst 0sc
3b 5ide plank
Rps 45sc ach sld
Rst 0sc
3c Barbell rell-eut
Rps J2-J5
Rst 30sc
!||s ||j|-e|ame |||ee-1+] j]mj|+s |+\es +1+s|+je e| ]ea|
|ecaje|+||e +||||||es w|||e |a|s|sj e|| ||e ecc+s|es+| \e|+|
7BOCOBLl 20J3menstness.ce.uk
0hr|s
Boy o
here's a
reason spr|nt cyc||sts can
see success we|| |nto the|r
30s bu||d|ng the strength
to pump those peda|s can
ta|e years and |t's one ot
the |ast qua||t|es to drop
ott he secret ra|n|ng
smart as we|| as hard
30s
menstness.ce.ukOCOBLl 20J379
Menday
0pper bedy
1 Bench press
Sts 5-6 Rps 3-5
Rst As rqulrd
2 0ymnastic
ring press-up
Sts 2 Rps J5-20
Rst 90-J20sc
3a 0umbbell rew
Sts 3 Rst J2-J5
Rst 0sc
3b Cable triceps
push-dewn
Sts 3 Rps J2-J5
Rst 45-75sc
4a 0umbbell shrug
Sts 3 Rps J5 Rst 0sc
4b 0umbbell
hammer curl
Sts 3 Rps J5
Rst 60-75sc
5 Barbell cemplex
Decuijt, hcng cecn,
push press, bcck squct,
gccu mcrning
Sts 2 Rps J0 cf
ach Rst 90sc
Wednesday
Lewer bedy
1 Bex jump
Sts 4 Rps 5
Rst 60sc
2 Back squat
Sts 5-6 Rps 3-5
Rst As rqulrd
3a 5tep-up
Sts 3 Rps J2-J5
ach |g Rst 0sc
3b 45` back
extensien with
weight plate
Sts 3 Rps J2-J5
Rst 60sc
4 TkXjackknife
Sts 3 Rps J0-20
Rst 60sc
5 rewler sprint
Sts 6 0lstanc 20m
Rst 60-75sc
Friday
0pper bedy
1 ull-up
Sts As fwas
pcsslb| Rps 20
Rst As rqulrd
2a Lat pull-dewn
Sts 3 Rps B-J2
Rst 0sc
2b Barbell
military press
Sts 3 Rps B-J2
Rst 60-75sc
3a 0verhead
dumbbell extensien
Sts 4 Rps B
Rst 0sc
3b Barbell curl
Sts 4 Rps B
Rst 60sc
4 Abs wheel rell-eut
Sts 3 Rps J0-20
Rst 60sc
5 Tabata medicine
ball slam
Sts B Rps 20sc
Rst J0sc
|| 30s ||~|
3|j we|j||s, |ew|ejs, |e|s e| |es| -
|||s j|+s w||| see ]ea| j+|ss |ec\e|
w|||ea| |+t|sj ]ea| |e1] |ee mac|
AC5 0F Fl7N55
'- -' -- ''
'-'''-', ''' , '
- | '- ' ,-
The preblem
Physlca| dc|ln. A study at th Unlvrslty cf Mlchlgan fcund a gradua| but
lnvltab| dc|ln bglns tc st ln durlng ycur ar|y 30s. 'Ycu may start tc |cs
ycur spd, ycur abl|lty tc rccvr, vn ycur f|xlbl|lty,' says !ack Lcvtt, strngth
ccach at Spartan Prfcrmanc (spartanprfcrmanc.cc.ukl. Luckl|y, thr's cn
ky tralnlng attrlbut wcrklng ln ycur favcur durlng thls dcad - strngth.
The upside
1h famcus 'dad strngth'. 'Ycu'|| b strcngr ln ycur 30s than ycu wr ln
ycur 20s,' says Lcvtt, 'and a|thcugh ycu'|| hav tc rduc th vc|um cf ycur
wcrkcuts and rst mcr, wlth th rlght tralnlng ycu can mak hug strngth galns.
|f | wr tralnlng scmcn ln thlr 20s | mlght spnd tlm wcrklng cn spd cr
xp|cslvnss, but wlth scmcn ln thlr 30s |'d fccus cn maxlmumstrngth.'
The prescriptien
Maxlmum-strngth wcrkcuts. 'Pcr guys ln thlr 30s |'d gnra||y rccmmnd
thr wcrkcuts a wk, wlth twc uppr-bcdy ssslcns and cn |cwr-
bcdy cn,' says Lcvtt. 'Pccuslng a whc| ssslcn cn ycur uppr cr |cwr
bcdy a||cws ycu tc gt a |ct mcr cut cf lt, as ycu'r ab| tc flt p|nty cf
asslstanc wcrk ln. P|us fcr guys ln thlr 30s lt a|sc h|ps wlth rccvry,
bcaus ycu'r nct wcrklng ycur whc| bcdy thr tlms a wk.'
30s
B0OCOBLl 20J3menstness.ce.uk
The preblem
1stcstrcn |v|s. As ycu gt c|dr, ycur
bcdy xprlncs a drcp ln tstcstrcn
- by abcut Jach yar, acccrdlng tc
rsarch by th Mayc C|lnlc - whlch has a
slgnlflcant lmpact cn ycur bcdy's abl|lty tc
bul|d musc|, nct tc mntlcn ycur |lbldc.
The upside
Mcny. By th tlm ycu rach ycur 40s,
ycu'r mcr |lk|y tc b arnlng a dcnt
|lvlng and hav scm dlspcsab| lnccm
tc p|ay wlth. Put lt tc gccd us and attmpt
tc ccuntract ycur f|agglng tstcstrcn
|v|s by tratlng ycurs|f tc scm hlgh-
qua|lty, tstcstrcn-bccstlng fccd.
The prescriptien
Fatlng rlght. 'Crtaln nutrlnts can h|p tc
bccst ycur tstcstrcn |v|s,' says Aarcn
0r, a functlcna| mdlcln ccnsu|tant
at KX CymLcndcn (kxgym.cc.ukl. 'Fatlng
p|nty cf |an prctln wl|| h|p tc nsur
ycur bcdy ls ln th rlght ccndltlcn fcr
tstcstrcn prcductlcn.
'Cttlng ncugh B vltamlns and zlnc
ls a|sc lmpcrtant, whl| |cts cf flbr wl||
h|p tc rgu|at th sx hcrmcn-blndlng
g|cbu|ln, whlch affcts th amcunt cf
fr tstcstrcn aval|ab| ln th bcdy.'
Our 40s ma| p|an (rlghtl ccntalns p|nty
cf tstcstrcn-bccstlng fccds tc h|p
ycu flght back agalnst fathr tlm.
|| 40s ||~|
|e||ew|||s ese-1+] j|+s |e m+t|m|se
|es|es|e|ese +s1 \eej ]ea |e+s
Breakfast
Fggs f|crntln wl|| glv
ycu an ar|y-mcrnlng hlt cf
prctln, vltamln BJ2 and zlnc.
Lunch
B|ack ban and avccadc
sa|ad ls packd wlth flbr,
zlnc, prctln and vltamln B6.
0inner
Stak wlth swt pctatc mash
and brcccc|l prcvlds p|nty cf
prctln, vltamln B6 and flbr.
5nacks
Cashwnuts and
b|ackbrrls ccntaln |cts cf
prctln, flbr and zlnc.
AC5 0F Fl7N55
40s
'- -- ' ||
'''|- '' | |
'- '- | , '-
Bugh
Jackman
44
he Wo|ver|ne's testosterone
|eve|s m|ght be dropp|ng,
but he hangs on to h|s
Xtactor by eat|ng qua||ty
prote|n, supp|ement|ng
w|se|y and dead||tt|ng |||e an
adamant|um|aced man|ac
40s
B2OCOBLl 20J3menstness.ce.uk
Warm-up
kewing machine
Sts 3 0lstanc 300m
Rst 90sc
Mebility circuit
Mcuntcin cimber
Rps J0
Lunge Rps 5 ach sld
Dumbbe swing Rps J0
lrcnt-jccing wc siuer
Rps J0
Menday
1a Trap bar deadlift
Rps 4-6 Rst 0sc
1b 0verhead press
Rps 4-6
0c as many suprsts
as ycu can ln J2mln,
rstlng as rqulrd
btwn suprsts
2a 0eblet squat
Sts 2-4 Rps B-J2
Rst As |ltt| as pcsslb|
2b Lat pull-dewn
Sts 2-4 Rps B-J2
Rst As |ltt| as pcsslb|
2c lncline
dumbbell press
Sts 2-4 Rps B-J2
Rst 2mln
Thursday
1a 0eadlift
Rps 4-6 Rst 0sc
1b Bench press
Rps 4-6
0c as many suprsts
as ycu can ln J2mln,
rstlng as rqulrd
btwn suprsts
2a 0eed merning
Sts 2-4 Rps B-J2
Rst As |ltt| as pcsslb|
2b 5eated cable rew
Sts 2-4 Rps B-J2
Rst As |ltt| as pcsslb|
2c 5tanding dumbbell
everhead press
Sts 2-4 Rps B-J2
Rst 2mln
AC5 0F Fl7N55
50s
'' '

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

'' ,-
- ''| , -
The preblem
|njurls. As ycu gt c|dr, th rlsk cf gttlng hurt
durlng tralnlng lncrass. 'Ycur shcu|drs, back and
kns a|| bccm mcr prcn tc lnjury, and thcs
lnjurls tak |cngr tc ha|,' says Cram Marsh,
dlrctcr cf Pcundry Studlcs (fcundryflt.cc.ukl.
'Rgu|ar braks frcmhavy |cadlng bccm
ssntla| tc a||cwycur jclnts tc rccvr prcpr|y.'
The upside
Fxprlnc. By th tlm ycu rach ycur 50s ycu'||
hav up tc thr dcads cf tralnlng kncwhcw
tc h|p nsur ycu traln smart. P|us ycur gca|s
ar |lk|y tc chang. '1h c|lnts | traln whc ar ln
thlr 50s tnd tc hav mcr gnra| fltnss gca|s,'
says Marsh. 'Absc|ut strngth tnds tc b |ss
lmpcrtant than a||-rcund fltnss, and f|xlbl|lty and
mcvmnt ar prlcrltlsd cvr slz and strngth.'
The prescriptien
Smart ssslcns. 'Pcr mcst guys ln thlr 50s lt's
cn|y ncssary tc traln twlc a wk,' says Marsh.
'| wcu|dn't rccmmnd wcrklng wlth prcntag
|lfts, as thy rqulr max tstlng, but | wcu|d
wcrk wlth gradua||y lncraslng wlghts and sk
lmprcvmnts whr pcsslb| - just nct a|| th
tlm. Cuys ln thlr 50s can stl|| prcgrss and bul|d
musc|, lt just bccms a s|cwr prccss. | wcu|dn't
rccmmnd maxlma| wcrk, wcrklng tc fal|ur cr
hlgh-lntnslty tralnlng lnvc|vlng havy ccntrlcs,
fcrcd rps cr drcp sts, bcaus th rlsk cf lnjury
ls tcc hlgh tc justlfy th pctntla| bnflts.'
|| 50s ||~|
!|e|es se see1 |e |+mme| ]ea|se|| |s ||e j]m.
!||s |we-1+] j|+s j|es ]ea j|es|] e| ||me |e
|ecee| |e|wees sess|ess
0o|ph
Lundgren
Years ot tra|n|ng and
tu||contact |arate compet|t|on
may have ta|en the|r to|| on the
man who p|ayed lvan 0rago, but
he stays |n shape by tocus|ng
on mob|||ty and t|ex|b|||ty and
avo|d|ng onerep maxes
50s
P
h
e
t
e
g
r
a

h
y
C
e
t
t
y
Opau rha oor ro c
uau uorx o+ cvaurura
uuu.pgL.co.uk
P|as y 8reo|o, 0ape| 00r|g 0oowy LL24 0T Te|: 01690 720214 ma||: |oIo@pyb.co.0k www.pyb.co.0k Iacebook.comlp|asybreo|o
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whether yo0 waot to go I0rther, h|gher, Iaster or j0st try someth|og d|IIereot, The hat|ooa|
No0ota|o 0eotre cao he|p yo0 take yo0r o0tdoor sk|||s to the oext |eve|.
For a Iree broch0re w|th a|| o0r co0rses & ho||days ca|| 01690 720214 or v|s|t www.pyb.co.0k
`''

'
B4OCOBLl 20J3menstness.ce.uk
menstness.ce.ukAUCUS 20J2B5
''\ ''
7ACKLlNC 0B5l7Y
Words Nathan D|tuml||ustrat|on arry Dewnard@Debut Art
e Uk |s omc|a||y |n the gr|p ot an obes|ty cr|s|s, but who's to b|ame And |s
government adv|ce he|p|ng or just ma||ng th|ngs worse Ml |nvest|gates

t's efficial - eur fameusly


plucky island natien is lesing
the battle ef the bulge. 0nly
20 years age, 13%ef men
and 16%ef wemen were
ebese. Teday, that number
has expanded te include 25%
ef all adults, with 60%ef the pepulatien
squeezing inte the less serieus but still
preblematic 'everweight' categery.
Fvn acccuntlng fcr th f|awd bcdy mass lndx
(BM|l masurlng systm, w'r gttlng fattr and lt's
happnlng fast. th gcvrnmnt's Pcrslght prcgramm
prdlcts that by 2050 nar|y twc-thlrds cf mn and
ha|f cf wcmn wl|| b cbs. 1hat mans th ha|th
prcb|ms asscclatd wlth cbslty ar gclng tc gt
wcrs tcc. Obslty ls lmp|lcatd ln typ 2 dlabts,
hart dlsas and strck. Fach yar, th NHS spnds
E5 bl||lcn tratlng ths and cthr wlght-r|atd
dlsass, a flgur that's xpctd tc dcub| by 2050.
1h bl|| dcsn't stcp thr. |cst wcrklng hcurs
and |cwrd prcductlvlty wl|| brlng th ccst tc th
UK ccncmy tc nar|y E50 bl||lcn. '1n yars agc th
chlf mdlca| cfflcr tc|d us cbslty was a tlmbcmb,'
says 1lmLang, prcfsscr cf fccd pc|lcy at Clty cf
Lcndcn Unlvrslty. '|t has a|rady xp|cdd.'
But why ls thls happnlng7 |t's slmp| tc pclnt tc
mcdrn |lf as th cu|prlt - chsy-crust plzzas and
Xbcx Llv ar asy scapgcats. But qua||y w'v
nvr kncwn mcr abcut th sclnc cf staylng ln
shap, suprmarkts ar stackd wlth suppcsd|y
ha|thy a|trnatlvs and w'r ccnstant|y bcmbardd
wlth prc-xrcls advlc. Sc what's gclng wrcng7
|s+c||s||y ra|es
Pcst-lndustrla| |lvlng has tc tak scm cf th b|am.
Hlgh-vc|um, hlgh-nrgy fccds abcund and many cf
thcs ca|crls wl|| nvr gt burnd, as Mlk Lccsmcr,
|ad spcrts physlclan fcr th Fng|lsh |nstltut cf Spcrt,
xp|alns. 'W hav wcrkd fcr th past J00 yars
tc rduc th amcunt cf physlca| actlvlty w dc and
w'v bn xtrm|y succssfu| at lt. 1h dcwnsld
ls w ncwhav a fat, lnactlv pcpu|atlcn whc ar
gclng tc dl ycungr than th prvlcus gnratlcn.'
Fvn tcwn p|annlng ls maklng us fat, says !csph
Llghtfcct, a qua|lfld dcctcr, ccach and cc-fcundr
cf th Mcv, Fat, 1rat campalgn agalnst cbslty. H
pclnts tc Ml|tcn Kyns, a tcwn dslgnd arcund th
car - and cn wlth a hlghr-than-avrag cbslty rat.
'|t's |lk, 1hls ls a grat lda, lt's gclng tc b ra||y asy
fcr vrybcdy. Oh, hang cn a mlnut, w'v cratd a
masslv burdn cf chrcnlc dlsas fcr curs|vs."'
Ccnsldrlng th xtnt cf th prcb|m, thcugh,
th gcvrnmnt's rspcns ls surprlslng|y tlmld. |t
hasn't a|ways bn thls way, says Lang. nccuraglng
wcrk was startd undr th Labcur gcvrnmnt,
lnc|udlng rstrlctlcns cn advrtlslng tc chl|drn. But
slnc 20J0, th cca|ltlcn has adcptd an apprcach sc
wak Lang ccnsldrs lt mr|y 'brandlng'. Pc|lcls ar
guldd by th lda cf 'nudglng' th pub|lc lntc bttr
chclcs rathr than fcrclng thmthrcugh rgu|atlcn.
'1h pc|ltlca| c|asss ar nrvcus bcaus thy a||
cprat wlthln a wcr|d cf lndlvldua|lsm,' says Lang.
'A|| cf thmsay, |f ycu want tc gt fat, that's up tc
ycu". W|| lt lsn't, actua||y - lt's bcaus cf scclta|
and ccncmlc slgna|s that w'r gttlng fat.'
1hls ba|anc btwn cc||ctlv and lndlvldua|
rspcnslbl|lty runs thrcugh th dbat cn cbslty
but, crucla||y, thr's nc pc|ltlca| wl|| tc tang| wlth
th fccd lndustry. 1hat's why thn ha|th scrtary
AndrwLans|y's rspcns tc th damnlng cbslty
flgurs ln 20JJ was rathr mk|y ca||d a 'natlcna|
ambltlcn' lnstad cf a stratgy, and 'cha||ngd' fccd
manufacturrs tc |cwr th ca|crl ccntnt cf thlr
fccds rathr lnstad cf crdrlng thmtc gt lt dcn.
1rnc Stphnscn, prsldnt cf th Rcya|
Cc||g cf Padlatrlcs and Chl|d Ha|th, says thls
just lsn't dclng ncugh tc prctct th pub|lc frcma
prcflt-hungry fccd lndustry. 'Suggstlng that chl|drn
ln partlcu|ar can b nudgd" lntc maklng ha|thy
chclcs, spcla||y whn facd wlth a fccd |andscap
that's prsuadlng thmtc dc th prcls cppcslt,
wcu|d b bst dscrlbd as a ca|| tc lnactlcn.'
fes|as|sq +s|ce
Ccvrnmnt advlc cn nutrltlcn ccms mcst vlslb|y ln
th shap cf th flv-a-day campalgn, whlch slnc 2003
'd| 8AV| d0kK|0 |0k I8| |A5I !00 Y|Ak5 I0
k|00f| I8| AM00NI 0| |8Y5|fA| AfI|V|IY d|
00 AN0 d|'V| 8||N |XIk|M||Y 50ff|55|0|'
ln 2011-12
there were
11,736
hespital
admissiens
in ngland
relating te
ebesity -
11 times
mere than
in 2001-02
B6OCOBLl 20J3menstness.ce.uk
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menstness.ce.ukOCOBLl 20J3B7
has nccuragd th dal|y ccnsumptlcn cf frsh frult and
vgtab|s, and ca|crlflc lntak advlc, whlch suggsts
dal|y |lmlts cf 2,500 ca|crls fcr mn and 2,000 fcr
wcmn. 1hn thr's th Fatw|| p|at, th NHS's updat
cf th tradltlcna| fccd pyramld, whlch suggsts ycu
shcu|d gt cn-thlrd cf ycur dal|y ca|crls frcmbrad,
pctatcs and pasta. Lang dscrlbs ths mssags
as 'vacucus' - a sha||cwcn-slz-flts-a|| apprcach
that dcsn't tak lntc acccunt varylng pcp|'s nds.
Llghtfcct agrs and adds that mcst cf th pcp|
whc ccm tc hls facl|lty ln Manchstr tc |cs wlght
ar ccnfusd abcut what klnd cf fccds ar gccd fcr
thm. '| gt pcp| ccmlng ln hr saylng, Oh, | hav
tc cut cut th buttr and th chs and th rd mat".
And | say, Nc, |'mmcr lntrstd ln ycu taklng cut th
rflnd carbchydrats and addlng mcr vgtab|s".
And thn thy actua||y njcy th act cf atlng.'
1hls mass ccnfuslcn ls part|y bcaus gcvrnmnt
advlc has fal|d tc kp up wlth th sclnc. Pcr
lnstanc, th prdcmlnant b|lf amcng gcvrnmnt
bcdls and th pub|lc ls that dltary fat maks us fat,
dsplt th grcwlng vldnc prsntd by xprts such
as 0r Rcbrt Lustlg that carbchydrats - and spclflca||y
sugar - ar far mcr harmfu|. Lustlg pclnts cut that fat
lntak ln th US has rducd frcm40tc 30slnc
J9B2, durlng whlch tlm cbslty mcr than dcub|d.
|sas|ry jewer
Whl| sclnc has fal|d tc sway pc|lcy, ancthr
lntrst grcup has had mcr succss. th fccd
lndustry and lts |cbbylsts. Prcfsscr Phl|lp !ams,
ancthr |cngstandlng fccd pc|lcy xprt whc h|pd
tc drawup Brltaln's flrst dltary guld|lns ln th
J9B0s, has sald th fccd lndustry d|lbrat|y sts
cut tc 'ccnfus th pub|lc' and wl|| 'prcduc xprts
whc dlsagr, ltcJ try tc dl|ut th mssag.'
1h gcvrnmnt a|sc taks advlc frcmth Brltlsh
Nutrltlcn Pcundatlcn, whlch ls nct an lndpndnt
bcdy but an crganlsatlcn whcs mmbrs lnc|ud
ccmpanls such as Mc0cna|d's, Mars and Brltlsh
Sugar. |f ycu want tc gt an lda cf hcwsuccssfu|
th fcundatlcn has bn ln pcsltlcnlng lts|f as an
authcrlty, just Cccg| 'gcvrnmnt nutrltlcn'. th
Pcundatlcn's wbslt appars hlgh up th |lst.
|n th absnc cf |gls|atlcn, ccnsumrs hav tc r|y
cn vc|untary schms - and parts cf th fccd lndustry
hav an cbvlcus ccnf|lct cf lntrst hr. 0splt a 20J0
FU-wld ru|lng that fccd manufacturrs must c|ar|y
|ab| ky nutrlnts cn packaglng, cn|y thls yar dld th
UK gt a ccnslstnt frcnt-cf-packaglng |ab||lng systm
and, bcaus th systmlsn't mandatcry, ccmpanls
such as Ccca-Cc|a and Cadbury ar slttlng cut.
Mes|sq |erw+r
|t's gclng tc b dlfflcu|t tc at cur way cut cf trcub|
thn, but hcwabcut xrcls7 Llghtfcct agaln says th
gcvrnmnt's mssag ls w||-lntntlcnd - h pclnts
tc th hlgh|y vlslb| Chang4Llf campalgn, ln partlcu|ar
- but lnadquat ccnsldrlng th slz cf th prcb|m.
'1hy'r trylng tc dc somcthing,' h says. 'But lf | sald tc
ycu, 1hr's a hug prcb|m- lt's ccstlng us |cads cf
mcny, lt's affctlng qua|lty cf |lf fcr ml||lcns cf pcp|,
lt's gclng tc ccst bl||lcns ln th futur sc th ha|th
srvlc as w kncwlt wcn't b ab| tc functlcn" - w||'
On cptlcn ccu|d b tc traln dcctcrs tc app|y
xrcls as a tratmnt. 'Fxrcls mdlcln mans
uslng xrcls tc trat chrcnlc ncn-ccmmunlcab|
dlsass,' says Lccsmcr. 'At th mcmnt, dcctcrs
s xrcls and physlca| actlvlty as slttlng cutsld th
mdlca| rmlt. | b|lv xrcls shcu|d b lntgra|.'
Llghtfcct agrs, strsslng that CPs arn't glvn
th tralnlng tc advls xprt|y cn fltnss. '| wnt tc
mdlca| schcc| fcr flv yars and nvr had a slng|
plc cf ducatlcn cn |lfsty|,' h says, pclntlng tc
survys that shcwmdlca| tralnlng maks dcctcrs
lcss |lk|y tc prscrlb xrcls. H says unlfcrm
rgu|atlcn cf th fltnss lndustry wcu|d man rfrra|s
ccu|d b mad wlth gratr ccnfldnc. 'A|| dcctcrs
ar cn a slng| rglstr, whras fltnss prcs can b
crtlfld by cn crganlsatlcn cr ancthr,' h says. 'W
nd cn ha|thcar rglstr fcr a|| fltnss prcs.'
New|ecas
|da||y, cf ccurs, w shcu|d a|| b actlv ncugh tc
avcld havlng tc vlslt th dcctcr ln th flrst p|ac. On way
tc achlv thls ccu|d b tc rdslgn cur |lvlng spacs tc
nccurag actlvlty. Lccsmcr mntlcns Lcndcn's 'Bcrls
blk' hlr schm and ddlcatd cyc| 'suprhlghways',
as w|| as th natlcnwld Cyc| tc Wcrk lnltlatlv, as
pcsltlv xamp|s. But |cts mcr can b dcn, such as
'kplng grn spacs, nct s||lng cff schcc| p|aylng
fl|ds, puttlng mcr xrcls qulpmnt ln parks,' says
Lccsmcr. Bul|dlngs can b a|trd tc nccurag
cccupants tc us stalrs rathr than |lfts tcc.
'5000|5I|N0 I8AI ||0||| fAN 8| N000|0
|NI0 MAK|N0 8|A|I8Y f80|f|5 d00|0 8|
8|5I 0|5fk|8|0 A5 A fA|| I0 |NAfI|0N'
ln 2011, 53%
ef ebese
men were
feund te
have high
bleed
pressure

7ACKLlNC 0B5l7Y
BBOCOBLl 20J3menstness.ce.uk
But fcr ncw, pc|ltlca| mcmntumls stuck cn th sld
cf mchanlsatlcn. Lang pclnts cut th absurdlty. 'W'r
ta|klng abcut spndlng E42 bl||lcn cn tralns tc gt pcp|
frcmLcndcn tc Blrmlnghamtn mlnuts fastr, whn
E42 bl||lcn wcu|d dv|cp cyc| tracks cf a Ccpnhagn
and Amstrdamvarlty ln vry tcwn ln Brltaln.'
A fccus cn actlvlty ls ky. Rsarch pub|lshd by
Prcfsscr Stvn B|alr at th Unlvrslty cf Scuth Carc|lna
suggsts lt mlght b fltnss, rathr than fatnss, that w
shcu|d b fccuslng cn. 'What my rsarch shcws ls that
cbs pcp| whc ar mcdrat|y flt dc nct suffr frcm
th ha|th prcb|ms gnra||y asscclatd wlth cbslty,'
h says. '|t's physlca| lnactlvlty, nct cbslty, that ls |adlng
tc lncrasd mcrta|lty rats. Obs pcp| whc ar
at |ast mcdrat|y flt ar 50|ss |lk|y tc dl ln th
nxt dcad than ncrma| wlght pcp| whc arn't flt.'
A||||ae s||||
Sc prhaps w'r wrcng tc trat cbslty lts|f as th
prcb|m. 0r Laxml Kathurla, a psychlatrlst spcla|lslng
ln adc|scnt atlng dlscrdrs, says th way w ta|k
abcut bcdy shap ccu|d b ccntrlbutlng tc th vry
lssu w'r suppcsd|y trylng tc sc|v. Mssags frcm
th gcvrnmnt arcund cbslty 'attachs s|f-wcrth
tc th way ycur bcdy |ccks,' sh says, whlch can b 'a
strcng antcdnt tc dv|cplng psychlatrlc dlscrdrs
and anxltls' that |ad tc furthr prcb|ms wlth atlng.
What lf w startd fccuslng cn pcsltlvs, rathr than
ngatlvs7 'Fxrcls has gct tc bn sn as a gccd,
pcsltlv thlng ycu'r dclng nct just fcr ycurs|f but fcr
vrybcdy ln scclty,' says Lccsmcr, |lknlng lnactlvlty
tc cthr bhavlcurs ncwaccptd as antlsccla| such
as |lttrlng, smcklng and vn drlnk-drlvlng. '|f ycu'r
kplng ycurs|f w||, ycu'r nct gclng tc b a burdn
whn ycu dv|cp chrcnlc dlsass as ycu gt c|dr.'
But vn that attltud shlft can cn|y acccmp|lsh sc
much whl| th rst cf cur cu|tur ccnsplrs tc mak
us fat. 1h Wcr|d Ha|th Organlsatlcn rcnt|y pralsd
Pln|and - a ccuntry wlth cn cf th |cwst cbslty rats
ln th dv|cpd wcr|d - fcr adcptlng a 'ha|th ln a||
gcvrnmnt pc|lcls' apprcach. Lang says th UK nds
scmthlng slml|ar. a radlca| sccla| chang tc rvrs
th r|atd causs cf atlng mcr and mcvlng |ss.
'1c gc tc wcrk tc arn mcny tc buy a car tc
thn gc tc a suprmarkt ls ccmp|t|y cuckcc,'
h says. 'A|| th pub|lc mssags abcut cbslty
larJ that lt's ycur fau|t lf ycu'r fat. |t part|y ls, but
actua||y w'r a|| gttlng fat. Ar w a|| mad7 W||,
th structur ls nab|lng us and nccuraglng us
tc b mad.' At scm pclnt, cur gcvrnmnt nds
tc flnd th wl|| tc drlv us back tc sanlty.
|AI 0| I8| |AN05
8ew||e res| e| ||e
wer| |+cs|es e|es||y
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ee|smes| ||m||s se| m+t|mamw+|s| s|te
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|s1||1a+|s w|e etcee1 ||ese ||m||s +|e
j|es we|j|| cessa||+||es, w|||e
cemj+s|es c+s |+ce ||ses |e| se|
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0|NMAkK
The 0K's
mest ebese
regiens are
nerth-east
ngland and
the West
Midlands
Cyc|e4Omi|es C|imbSnowdon CanoeL|ynCwynant
|o| |u|||e| |n|o|na||on and |o |eq|s|e|
www.act|onforchar|ty.co.uh
ena||. even|s_ac||on|o|c|a|||y.co.u| |e|. O'-O O778'-
no.don|a C|a|||y C|a||enqe |s nanaqed oy c||on |o| C|a|||y on oe|a|| o| ||C| |eq|s|e|ed C|a|||y |unoe|. O3OO-3
cron
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l i o c b o q i q o v o l s
|qn up |oday |o secu|e you| p|ace |n |||s |anous |ean even|. |ay a |eq|s||a||on |ee o| L-' pe|
|ean o| - and conn|| |o |a|s|nq |unds |o |np|ove ||e ||ves o| |nu|ed spo||s nen and .onen.
Snowdon|a Char|ty
Cha||enge
raising funds to support men and women para|ysed in sporting accidents
SA1UPDAY I4 JUNE 2DI4
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Lve lje n the t lune
0kBAN
KkAVMA0A
MF's Ben lnce learns hewte defend himself en
the streets with a twist en the military martial art
or a sp||t second as l'msa|||ng through the a|r, t|me
seems to s|owdown |||e a scene tromnc Mctrix
as l comprehend the torce w|th wh|ch my tace
|s about to h|t the t|oor l've been tra|n|ng |n Urban
krav Maga tor an hour and a|ready l'mwonder|ng |t
s|gn|ng up tor a t|veday course was such a smart |dea
l have just enough t|me to th|n| th|s betore my head
bounces ott the mat, to||owed sw|tt|y by the rest ot my
body My attac|er, not sat|st|ed w|th dump|ng me on my
arse, drops h|s |nee on my tace wh||e hyperextend|ng
my e|bowjo|nt la|n jo|ts through my arm, torc|ng me to
concede by s|app|ng the mat lt's go|ng to be a |ong day
RAL 5LF-DFNC
l|enty ot mart|a| arts ma|e bo|d c|a|ms about
howettect|ve they are tor se|tdetence, but
MF Tkl5.
F

MF's en (r|ght)
gets h|s guard u and
reares fer an attack
menstness.ce.ukOCOBLl 20J393
94OCOBLl 20J3menstness.ce.uk
when your bac|'s aga|nst the wa|| perhaps the
one outs|de the |ebab shop at 3am you're |||e|y to
want one that's tr|ed and tested Lnter Urban krav
Maga 0ev|sed by |nstructors Stewart McC||| and leo
Negao, UkM|s |nt|uenced by trad|t|ona| |rav maga a
se|tdetence systemdeve|oped by lsrae|| Spec|a|
lorces w|th a tewadded twea|s and techn|ques
l arr|ve at lyram|d Mart|a| Arts |n southeast
london ear|y, |een to t|nd out as much as l can
betore start|ng my t|veday |ntens|ve course 'We
base our se|tdetence and t|ght|ng systemaround
the ten most common street attac|s and teach our
students howto detend themse|ves aga|nst them,'
McC||| te||s me 'Our system|ncorporates techn|ques
troma var|ety ot t|ght|ng systems, |nc|ud|ng box|ng,
Braz|||an j|u j|tsu and Muay ha|, among others'
l've tra|ned a ||tt|e |n a|| ot these mart|a| arts over
the years, but a|ways |n a sportspec|t|c context, so
l'm|ntr|gued to see howUkMb|ends and adapts them
tor street t|ght|ng Atter sha||ng hands w|th my te||ow
students most ot whomhave years ot exper|ence |n
other sty|es and are |n the t|na| stages ot qua||ty|ng as
UkM|nstructors we head to the mats to beg|n tra|n|ng
TAk lT T0 TH 5TRT
McC||| sp||ts us |nto pa|rs and beg|ns our |ntroduct|on
to common street attac|s 'Lveryth|ng's based around
the pr|nc|p|e ot |everage,' he says 'We ta|e the v|ew
that you're a|ways go|ng to t|nd someone who's
b|gger and tougher than you or somebody who's
h|gh on booze or drugs, wh|ch can ma|e thempretty
|mmune to pa|n so we try as much as poss|b|e to
ma|e our techn|ques not dependent on strength'
l|rst up |s the most common attac| ot a||, wh|ch
you've probab|y seen count|ess t|mes outs|de n|ghtc|ubs
the twohanded shove to the chest to||owed by a
s|oppy, |oop|ng punch to the head McC||| teaches me
howto |eep my hands |n tront ot me |n a seem|ng|y
pass|ve, prayer|||e pos|t|on |nown as 'the tence' to
|eep my attac|er at range, betore stepp|ng through
and under h|s punch|ng arm, |oc||ng my hands
around h|s nec| and throw|ng h|mover my h|p
lt ta|es me a tewattempts to grasp the t|ner po|nts
ot the move, but as soon as l get |t r|ght l'mamazed to
t|nd my tra|n|ng partner goes t|y|ng over my h|p w|th
m|n|mumettort even though he outwe|ghs me by at
|east J0|g McC||| then demonstrates howto go stra|ght
tromthe throw|nto a nasty arm|oc| l'mtry|ng to do the
move caretu||y, so as not to hurt my tra|n|ng partner, but
my |ac| ot techn|que and coord|nat|on |s ma||ng |t tr|c|y
Atter a tewm|nutes' pract|ce, |t's my partner's
turn to throwme l've been taught howto brea|
a ta||, but the ease and speed w|th wh|ch he
|aunches me |nto the a|r catches me ottguard
and betore l |now|t, the momentary sense ot
we|ght|essness |s rep|aced by numb|ng pa|n as
l s|am|nto the mat C|ear|y, |everage |s |ey
AR kNUCkL
Atter a coup|e ot hours |earn|ng preempt|ve street
attac| detences, |t's t|me to move to the t|ght|ng
system l|rst up |s str|||ng he comb|nat|on ot
'There's
always
semeene
bigger and
teugher than
yeu, se eur
techniques
den't depend
en strength'
Urban krav Maga
|ncererates gral|ng
as well as str|k|ng
en na|ls the techn|que
and threws a larger
attacker w|th ease
menstness.ce.ukOCOBLl 20J395
Planefdefence
Be prepared to detend yourse|t aga|nst the t|ve most
common street attac|s w|th th|s adv|ce tromUkM
ch|et |nstructor Stewart McC|||
'unching
with bare
knuckles
isn't a geed
idea, unless
yeu want te
break yeur
hands'

Push h|s r|ght sheulder


w|th yeur r|ght hand
wh|le ull|ng h|s r|ght
elbewd|agenally
acress and tewards yeu
w|th yeur left hand.
At the same t|me, ste
ferward 45` w|th yeur left
feet te get beh|nd h|m.
Place the beny art ef
yeur r|ght wr|st aga|nst
h|s Adam's ale, cu
yeur left hand under yeur
r|ght and aly gentle
ressure te h|s threat,
wh|le hav|ng a qu|et
werd |n h|s ear te make
h|maware ef the errer
ef h|s ways.
Turn yeur r|ght h| |nte
the small ef h|s back,
and rell yeur r|ght
sheulder tewards the
greund, lett|ng ge as
yeu de se te dre h|m.
1
CH5T PU5HAND
PUNCHT0TH HAD
hand, sh|n, e|bowand |nee str||es McC||| shows
us |s c|ear|y |nt|uenced by Muay ha|, w|th power
generated tromthe h|ps and tootwor| cruc|a| But
there's one |ey d|tterence a|| the punches have
been rep|aced by openhanded pa|mstr||es
he reason |s s|mp|e 'lunch|ng w|th bare
|nuc||es on the street |sn't a good |dea, un|ess
you want to brea| your hands,' says McC||| |n a
d|sarm|ng|y matterottact way lo|nt ta|en
Atter an hour ot dr||||ng and ||ght sparr|ng, |t's t|me to
h|t the ground 'We have an extens|ve groundt|ght|ng
systembased on th|ngs |||e Braz|||an j|u j|tsu and O|ymp|c
wrest||ng,' says McC||| 'he |ey d|tterence |s our system
emphas|ses gett|ng up qu|c||y, because |n a street t|ght
you don't want to spend t|me on the ground' Another
d|tterence |s a|| the throws, cho|es and jo|nt |oc|s have
been mod|t|ed to |nc|ude eye gouges, gro|n str||es and a
var|ety ot nasty techn|ques that w||| get you d|squa||t|ed
|n a mart|a| arts tournament but are ta|r game |t
you're be|ng attac|ed by a stranger at a cashpo|nt
ARlNC ARM5
l|na||y we tocus on weapons detence l||e most
torms ot |rav maga, UkM|s des|gned to prepare you
tor the worstcase scenar|o, hence |ts popu|ar|ty
among m|||tary and |awentorcement organ|sat|ons
ln |eep|ng w|th the rest ot the system, the weapons
techn|ques are des|gned to be as s|mp|e and ett|c|ent
as poss|b|e, w|th m|n|ma| marg|n tor error
Atter an hour spent dr||||ng var|ous detences tor |n|te
and gun attac|s, l suggest to McC||| that no matter how
prot|c|ent l become at these techn|ques, l'd st||| rather
g|ve a mugger my wa||et than r|s| gett|ng stabbed
'hat's a|| we|| and good,' he says, 'but |t there's a
psycho w|th a |n|te and he's just gutted the guy
2
5WlNClNC PUNCH
T0TH HAD
Place yeur left hand
beh|nd yeur neck,
cever|ng yeur [aww|th
yeur left arm. Tuck |n
yeur ch|n and get yeur
nese as clese te yeur
elbewas ess|ble.
Reach acress and
grab yeur left wr|st
w|th yeur r|ght hand,
se yeur r|ght ferearm
cevers yeur ferehead.
As the attacker sw|ngs
at yeu, ste ferward w|th
yeur left feet, fellewed
|mmed|ately by yeur r|ght,
kee|ng yeur head u.
Dre yeur h|s dewn,
then butt h|m|n the selar
lexus a la Z|ned|ne
Z|dane |n the 2006
Werld Cu f|nal, grab the
backs ef h|s knees w|th
yeur hands and l|ft.
As he h|ts the greund,
dre yeur left sh|n dewn
|nte h|s gre|n, then stand
u and meve away.
ven kn|fe-w|eld|ng
syches can be dealt
w|th us|ng UkM
C0NTlNUD0NNXT PAC
96OCOBLl 20J3menstness.ce.uk
'Yeu den't
have time
te think -
yeu just de
what yeu
can te take
the guy eut'
'Please ste away frem
me, geed s|r, l have ne
des|re te hurt yeu'
Plan ef defence
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stand|ng next to you, wou|d you rather do noth|ng and
get stabbed or try a techn|que that m|ght save your ||te'
At the end ot the course, |t's t|me to see |t l can put
the techn|ques l've |earned |nto pract|ce |n a dr||| ca||ed
'pressure test|ng' Atter a m|nute ot h|gh|ntens|ty
combat card|o so you get used to t|ght|ng wh||e
tat|gued you tace mu|t|p|e toes tor tour m|nutes hey
can h|t you w|th any attac|, w|th everyth|ng pertormed
at tu|| power apart tromstr||es to the head As l watch
my te||owstudents get pressure tested, l wonder how
l'mgo|ng to remember a|| the b|oc|s, throws and str||es
l've been taught that day But l don't have |ong to dwe||
on |t because sudden|y |t's my turn to ta|e to the mat
PR55UR P0lNT
'lor the next m|nute you have to h|t the pads tour t|mes
then spraw|,' says McC|||, stand|ng |n tront ot me ho|d|ng
a set ot ha| pads h|s |s unexpected|y dra|n|ng, and |s
made worse by McC||| smac||ng me around the head
w|th the pads at random|nterva|s, wh||e my te||ow
students ta|e |t |n turns to try to shove me ottba|ance
Atter 60 seconds l'mbreath|ng heav||y and tee||ng
unprepared tor the aggress|on l'mabout to tace
l|rst up |s my or|g|na| tra|n|ng partner, who does me a
tavour by com|ng at me w|th the chest shove we'd dr|||ed
ear||er l manage to step through, grab h|s nec| and throw
h|mto the t|oor My techn|que |s s|oppy but |t wor|s,
wh|ch |s cruc|a| |n a pressure test You don't have t|me
to th|n| you just do what you can to ta|e out the guy
|n tront ot you lt's chaot|c, d|sor|ent|ng and exhaust|ng,
but to my surpr|se and de||ght l ma|e |t through the tour
m|nutes w|thout phys|ca||y or menta||y crumb||ng
By the end, l'mbattered and bru|sed tromhead
to toe l've g|ven up on try|ng to memor|se a|| the
techn|ques there's a reason |t ta|es years to master
a mart|a| art but the course dr|||ed the bas|c pr|nc|p|es
ot UkM|nto my head and l'|| tee| a |ot more cont|dent
next t|me anyth|ng ||c|s ott outs|de the |ebab shop
mensf|tness.ce.uk/ukm
Fer mere |nfe en Urban krav Maga,
v|s|t urbankravmaga.cem
3
0N-HANDDCL0THlNC CRA
ANDPUNCH T0TH HAD
lf he grabs yeu w|th h|s
left hand, tuck yeur ch|n |n
and str|ke h|m|n the [aw
w|th the almef yeur left
hand wh|le ste|ng yeur
left feet d|agenally acress
tewards h|s left feet.
Tra h|s left armw|th yeur
r|ght, wh|le sh|eld|ng the
left s|de ef yeur face w|th
yeur uer left arm.
Pull back yeur r|ght
sheulder as yeu ush h|s
face away te unbalance
h|m, then grab h|s threat
w|th yeur left hand and
squeeze l|ke Patr|ck
5wayze |n Recd Heuse.
4
TW0-HANDDCL0THlNC CRA
ANDHADUTT
Tuck |n yeur ch|n, ste
yeur left feet d|agenally
ferward te retect yeur
gre|n, then br|ng yeur left
hand uwards te the back
ef yeur neck, kee|ng
yeur left elbewclese te
yeur nese. lf he nuts yeu
new, he eats yeur elbew.
5mack h|m|n the
face w|th the alm
ef yeur left hand.
Place yeur r|ght hand ever
h|s left te tra |t, then ull
yeur r|ght sheulder back
te threwh|meff-balance.
Crab h|s threat w|th yeur
left hand and squeeze.
5
5lD
HADL0Ck
lf the attacker grabs
yeu w|th h|s r|ght arm,
thrust yeur head at h|m
and reach areund h|m
te grab h|s left s|de.
5te ever w|th yeur
r|ght feet se h|s left leg
|s between yeurs.
Dre yeur h|s, dr|ve
yeur r|ght hand |nte
h|s face and d|g yeur
f|ngers |nte h|s eyes.
5mack the back ef h|s
head w|th yeur left hand
and use yeur r|ght hand
te ush h|s head back.
Crab h|s Adam's
ale w|th yeur r|ght
hand and squeeze.
Place yeur left thumb
under h|s nese and
ush yeur left |ndex
f|nger |nte h|s left eye.
5tand u and break h|s
gr| wh|le ma|nta|n|ng
ressure en h|s threat.
MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Heart Research Uk
0ccuatien: Ralslng mcny wlth th Bn Nvls Cha||ng
Mere |nfe: W|th your support we
w||| cont|nue to fund p|oneer|ng
med|ca| research |nto the prevent|on,
treatment and cure of heart d|sease.
Reg|stered char|ty no. J044B2J
H|ke fer yeur Heart
en Nev|s Challenge
11th-13th 0cteber 2013
Pancy ccnqurlng th
hlghst mcuntaln ln th
UK and ralslng mcny fcr
Hart Rsarch UK7
!cln us fcr th xprlnc
cf a |lftlm as w tak cn
Bn Nvls. On ycur way tc
rachlng th summlt at J,344
mtrs abcv sa |v|, ycu'||
b rwardd wlth spctacu|ar
vlws cf th Sccttlsh
Hlgh|ands and Wstrn |s|s.
1hr's nc c|lmblng
lnvc|vd, ycu'|| fc||cwa path
cvr unvn trraln at tlms,
rlslng gradua||y ln p|acs
wlth stpr and rccky
sctlcns, and gulds wl|| b
cn hand tc suppcrt ycu.
1h wknd lnc|uds
rturn trav| frcmC|asgcw
tc Pcrt Wl||lam, ma|s,
acccmmcdatlcn cn th
Prlday and Saturday p|us
a c|bratlcn vnlng and
fundralslng suppcrt pack.
nter newat
www.heartresearch.erg.uk/
bennev|s
NAM: MeRunn|ng
0ccuatien: Ct rady fcr a halry rac thls Ncvmbr
MeRunn|ng |s back th|s
Nevember fer what w|ll be
the b|ggest ever year ef
MeRunn|ngl Slgn up fcr an
vnt at cn cf JJ |ccatlcns
acrcss th UK and |r|and
tc bccm a McRunnr and
suppcrt Mcvmbr ln ralslng
funds and awarnss fcr
mn's ha|th, ln partlcu|ar
prcstat and tstlcu|ar cancr.
Whn ycu stp up tc that
start |ln at ycur McRun, |cck
tc ycur |ft, |cck tc ycur rlght,
and rmmbr frlnds ar
a|| arcund ycu. Sc whthr
NAM: CnM
0ccuatien: 1h xcltlng nwp|ayr ln th tab|t markt
CnMhas launched a
brand new3C tablet
|nte the market wh|ch
|s exclus|vely ava|lable
|n Arges. 1h nwwhlt
tab|t bcasts Andrcld
4.J !||y Ban OS, J.6CHz
0ua| Ccr prccsscr,
J6CB stcrag and
HM0|, wlth thcusands
cf apps rady tc
dcwn|cad - p|us cf
ccurs 3C tchnc|cgy.
1h u|tlmat tab|t fcr
wcrklng and sccla|lslng
cn th mcv.
Mere |nfe: V|s|t
cnm||festy|e.com for the
fu|| range. keep up to
date w|th a|| the |atest
news and compet|t|ons
at www.facebook.com/
cnm||festy|e and 1w|tter
QCnML|festy|e
thr's a McBrc wlth a funny
mcustach, cr mayb a
McSlsta whc's palntd cn
cn, cr vn scmcn drssd
up as a suprhrc, glv thm
a sml|, shak thlr hand,
glv thma hlgh flv and
just rmmbr w'r a|| ln lt
tcgthr. Run hard, run fast,
hav fun and njcy blng
part cf scmthlng spcla|l
Mere |nfe: Lntr|es are now open
at www.mo-runn|ng.com Lxpect
p|aces to f||| qu|ck|y so get your
entry |n today and we |ook forward
to see|ng you at a MoRun th|s
November.
NAM: 5martshake
0ccuatien: Makr cf th wcr|d's NcJ shakr cup
De yeu take yeur nutr|t|en and
sulementat|en ser|eusly7
h|s n|tty sha|er cup has two
storage compartments tor
port|ons ot prote|n powder,
v|tam|n and am|no capsu|es,
a gumsh|e|d or even just a
hea|thy snac| such as seeds or
nuts tor when you're on the go
l|te's too short to be
carry|ng mu|t|p|e bott|es,
tubs and bags ot powder
Smartsha|e w||| store
everyth|ng p|us they're
made tromBlAtree extra
tough mater|a|s, don't ho|d
bad sme||s and come |n
many d|tterent co|ours
What are you wa|t|ng
tor Co get one now|
Mere |nfe: Drder d|rect at
www.smartshake.co.uk or buy
from your nearest nutr|t|on reta||er or
gym. Por trade |nqu|r|es ema||
sa|esQsmartshake.co.uk. RRP E9.99
9BAUCUS 20J2menstness.ce.uk
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B0XlN0
0L0V5
Pick yeur gleves land yeur fights}
carefully with eur exert guide
MF T5T5.
Weght
'1h cptlmumwlght fcr
g|cvs ln amatur flghts ls
J0cz cr |ss,' says Shan
McCulgan cf McCulgan's Cym.
'Any havlr and th wlght
wl|| prvnt ycur shcu|dr
musc|s frcmkplng ycur
hands up. Llghtr g|cvs a|sc
hav |ss paddlng, whlch hurts
ycu mcr but wl|| a|sc hurt
ycur cppcnnt. Pcr sparrlng,
thcugh, |cck tc us J6cz
g|cvs bcaus thy prcvld
mcr prctctlcn.' |f ycu'r
|ccklng fcr cn palr tc s
ycu thrcugh, th J2cz Palrtx
prcvlds a gccd ba|anc.
5trcppng
'Chccs V|crc strapplng rathr than
|ac-ups. |t maks gttlng thmcn and
cff far aslr wlthcut ccmprcmlslng
ycur rang cf mctlcn. Lac-ups ar
ra||y cn|y fcr flghts, whn ycu nd tc
tl thmarcund wraps.' 1h stlff V|crc
straps cn ths g|cvs a||cwfcr spdy
rmcva| and a snug flt, whl| bc|strlng
suppcrt and prctctlcn fcr ycur wrlsts.
Pcddng
'1cc much and lt wl|| brak up
aftr a ccup| mcnths. 0ns|y
packd fcamcr th nwlnjctlcn
fcamcr g| wcn't, and lt d|lvrs a
mcr vn lmpact. Pcr punchbag
wcrk, ycu want ycur g|cvs tc b
flrmr than th bag.' 1h hlgh-
dnslty fcamln ths mltts sprads
vn|y acrcss th knuck|s and
xtnds tc th thumb tc rduc
lnjury rlsk frcmmlsp|acd jabs.
5hcpe
'A f|at surfac acrcss th knuck| wl||
h|p ycu |and sc|ld b|cws and nccurag
ycu tc strlk wlth th ccrrct ara cf
ycur flst. C|cvs that ar tcc rcundd,
usua||y wlth tcc much paddlng, can
caus ycu tc rc|| ycur wrlst.' Handmad
ln 1hal|and uslng qua|lty |athr, th
BCVJ ls an lda| a||-rcundr, whthr
bcxlng fcr fltnss cn th pads cr sparrlng.
TH XPRT
5hane McCu|gan ls a fcrmr
|lt amatur bcxr and runs
McCulgan's Cymln scuth Lcndcn
(mcgulgansgym.ccml. H h|pd
x-crlcktr AndrwP|lntcff gt ln
shap fcr hls amatur bcxlng bcut.
B81 lN
181
9BOCOBLl 20J3menstness.ce.uk
Fa|rtex CV1 3-Tene
E7J
44444
jghtshep.cem
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menstness.ce.ukOCOBLl 20J399
Clete Reyes Trad|t|enal Centest
EJB0
A prest|g|ous name that comes at a pr|ce hese top
end |aceup g|oves made tromtoamand horseha|r are
untorg|v|ng hey de||ver a hetty b|owbut a|so ta|e a to||
on your |nuc||es a must |n compet|t|on but not when
go|ng to wor| on a bag Ava||ab|e |n 3oz and J0oz
44444
jghtshep.cem
Ad|das ULTlMACemet|t|en Cl|maCeel
E60
Ad|das has bu||t a ge|mou|ded g|ove w|th lM (lnte|||gent
Mou|d echno|ogyl toamtor a more even punch area to
protect your |nuc||es he mo|sturew|c||ng C||maCoo|
pa|mstops themtroms||d|ng around, but they can tee|
s||ght|y st|tt and unrespons|ve Ava||ab|e |n 3oz to J6oz
44444
jghteutlet.ce.uk
5andee Velcre 2 Tene
E57
hese g|oves tromSandee a ma|e that, |||e la|rtex,
or|g|nated |n ha||and use a mu|t|toamconstruct|on
tor enhanced hand protect|on w|thout be|ng too bu||y
le|ntorced st|tched |eather and adjustab|e wr|st straps
otter comtort and durab|||ty Ava||ab|e |n 6oz to J6oz
44444
jghtshep.cem
Lensdale 5uer Pre L-Cere Heek &Lee
E65
We|gh|ng |n troma so||d J4oz to a heavywe|ght 20oz,
these tra|n|ng g|oves are best su|ted tor sparr|ng Mu|t|
|ayered toamextends tromthe t|ngert|ps to the wr|st,
w|th amp|e padd|ng to sotten any |mpact, reduc|ng the
r|s| ot |njury to your opponent as we|| as your hands
44444
jghteutlet.ce.uk
B81 F0R
BA
W0RK
menstness.ce.ukOCOBLl 20J3101
M0AYTHAl
Where better te learn Muay Wai bexing than in the
heme ef the sert7 MF's Max Anderten discevers
that at Fairtex Pattaya they can get anyene ghting t
s most peop|e who have v|s|ted ha||and
w||| cont|rm, a|though lama lX s|ts on the
country's throne |t's rea||y d|sorgan|sat|on
that's ||ng he |ac| ot structure ev|dent
|n most th|ngs extends to the la|rtex
gym|n lattaya, wh|ch desp|te produc|ng
some ot Muay ha| box|ng's most ce|ebrated
t|ghters and boast|ng arguab|y the best tra|n|ng
tac|||t|es |n ha||and |aughs |n the tace ot
qua|nt not|ons such as punctua||ty here are
two schedu|ed tra|n|ng sess|ons a day, one
trom7J0amand the other trom2Spm l
arr|ve tor my t|rst at 7amand amnot ent|re|y
surpr|sed to t|nd l'mthe on|y person there
l wa|t |ong enough to start wonder|ng |t
l've come at the r|ght t|me, or even to the
MF TAK5 0N...
A

MF's Max werks en


h|s reundheuse k|ck
102OCOBLl 20J3menstness.ce.uk
'Fans blewa
fine mist ef
water ever
the rings. lt's
impessble
te imagine
training in
the heat
witheut it'
bac| |n the r|ng to h|t some pads and l prompt|y
manage to torget everyth|ng he has just taught me
0espa|r|ng at my |nept|tude, Chang cont|nues bar||ng,
'lett, r|ght, |ett, |ett, r|ght, |ett' Atter most punches
he gets me to repeat the act|on and grabs my armto
correct my torm When l torget to return my hands to
the guard pos|t|on |n tront ot my tace, he wags h|s t|nger
he tourth t|me l'mpun|shed w|th a sw|tt b|owto the
head lt has the des|red ettect and atter a coup|e more
whac|s my hands |nst|nct|ve|y return to protect my tace
TH HAT l5 0N
At la|rtex, each pr|vate sess|on w|th a tra|ner |asts t|ve
tourm|nute rounds, w|th trad|t|ona| ha| box|ng pads
(|ong pads that protect the tra|ner's torearmsl used tor
the t|rst tour rounds and tocus pads (sma||er hand padsl
tor the |ast one W|th the cond|t|ons hot and hum|d, tans
b|owa t|ne m|st ot water over the r|ngs lt's |mposs|b|e
to |mag|ne tra|n|ng w|thout th|s, and |t prov|des we|come
coo|ness dur|ng the brea|s between rounds, wh|ch st|||
end a|| too qu|c||y My card|ovascu|ar t|tness |s good,
but what saves me tromexhaust|on by the |ast round
|s the constant paus|ng to have my tormcorrected
lt you're a ta|r|y exper|enced Muay ha| t|ghter
th|n||ng ot tra|n|ng |n ha||and, |t's worth wor||ng on your
overa|| t|tness betore you go to ensure you get the most
tromyour sess|ons |n the heat lt, however, you have no
r|ght p|ace, when a coup|e ot ha| guys arr|ve and
head stra|ght to the tour box|ng r|ngs Over the
next JS m|nutes the gymt|||s up w|th a dozen or
so more peop|e Some are ha|, some are not, but
a|| ot themare c|ear|y t|ghters as demonstrated
by the deaten|ng no|se ot mu|t|p|e bags be|ng
||c|ed, punched and e|bowed at tu|| torce
5klP T0 TH 5TART
la|rtex lattaya's webs|te says the morn|ng sess|on ||c|s
ott w|th a 6|mrun a|ong the beach, but th|s |ot aren't
go|ng anywhere Noone's |ead|ng a warmup and
everyone seems to |nows what they're do|ng a|ready
A coup|e ot guys are s||pp|ng, so l grab a rope and jo|n
|n Some other peop|e get |n the r|ngs and start do|ng
padwor| w|th the ha| tra|ners As l start to wonder |t l've
come a|| the way to lattaya just to do some s||pp|ng,
a ha| tra|ner stand|ng |n the r|ng gestures me over
le |ntroduces h|mse|t as Chang l te|| h|ml'ma
beg|nner, at wh|ch he sm||es reassur|ng|y and as|s to
see my t|ght|ng stance Atter l do a bad |mpress|on
ot ony !aa |n Cnqbc|, the penny drops and Chang
rea||ses l'mnot just a beg|nner but a comp|ete,
abso|ute, noearth|yc|uewhatl'mdo|ng beg|nner
le ta|es me over to a m|rror so l can wor| on my
stance, pat|ent|y repeat|ng the same |nstruct|ons
unt|| he's sat|st|ed Atter JS m|nutes or so we get
menstness.ce.ukOCOBLl 20J3103
Muay ha| exper|ence, have c|asses t|rst to tam|||ar|se
yourse|t w|th bas|c techn|ques l'mthe on|y person
tra|n|ng at la|rtex w|th no |now|edge ot Muay ha| and
wh||e everyone ma|es me tee| we|come, some tra|ners
spea| ||tt|e Lng||sh and strugg|e to teach techn|que
tromthe ground up as a resu|t A|though l haven't rea||y
mastered punches, Chang and l move on to ||c|s, |nees
and e|bows none ot wh|ch l tru|y get the hang ot
klCk 0FF
lor the atternoon sess|on l return to the matted area
and try to put what l've |earned |nto pract|ce on the
bags Chang |s do|ng padwor| w|th someone e|se and
aga|n l tee| a b|t c|ue|ess about what l shou|d be do|ng
One ot the tra|ners who doesn't spea| much Lng||sh
gestures tor me to ||c| a |arge padded co|umn, s|mp|y
say|ng, 'Better than bag' w|th a s||ght|y man|c gr|n
l step to the |ett to open my stance and, ||tt|ng my r|ght
|eg, sw|ng trommy h|p to connect w|th my sh|n lt turns
out the padd|ng |sn't very th|c| and a du|| pa|n shoots
across my |ower |eg l |oo| bac| at the gr|nn|ng tra|ner
who responds w|th a shouted order, 'l|tty each s|de|'
Not want|ng to be a wh|n|ng tore|gner, l do what he says,
but w|th each b|owthe pa|n grows and the occas|ona|
m|sp|aced ||c| |nstant|y bru|ses the top ot my toot
l've heard ot young ha| boys repeated|y ||c||ng
so||d objects to cond|t|on the|r sh|ns to tee| ||tt|e pa|n,
but l'mnot sure |t's someth|ng you can just jump |nto at
the age ot 27 Lspec|a||y s|nce the next day l can bare|y
move myse|t out ot bed Lach step |s a chore and l t|nd
myse|t ma||ng a we|rd grunt ot ettort every t|me l change
pos|t|on Consc|ous that l on|y have t|ve days ot tra|n|ng,
l ma|e the d|tt|cu|t dec|s|on to s|t out my second day
As a nov|ce, my ma|n conc|us|ons on tra|n|ng at
la|rtex are 'd|tt|cu|t, pa|ntu| and hot', so l ta|| to other
tore|gners tra|n|ng there to get the|r perspect|ves
he un|versa| response |s that |t's everyth|ng
they hoped tor ra|n|ng w|th protess|ona|s
1200s
1h Sukhcthal Klngdcm,
ccrrspcndlng tc th ncrthrn
part cf mcdrn-day 1hal|and,
crats an army tc prctct agalnst
lnvaslcn. Sc|dlrs ar taught tc
us th ntlr bcdy as a wapcn
ln an ar|y fcrmcf Muay 1hal.
15B4
Klng Narsuan ascnds th thrcn
cf th Ayutthaya Klngdcmand
nccurags th sprad cf Muay
1hal as a spcrt and batt|fl|d skl||.
c.1700
Klng Prachac Sua pcpu|arlss
Muay 1hal stl|| furthr, prcmptlng
th army tc mastr lt tc kp
thmflt and lnstructlng hls twc
scns ln th art. Lgnd says h
a|sc tcck part ln vl||ag ccntsts,
dfatlng |cca| champlcns
whl| dlsgulslng hls ldntlty.
1700s
Muay 1hal bccms th ccuntry's
natlcna| spcrt, th mongkong
(hadbandl and pc-prc-jicd
(armbandl ar lntrcducd and th
flrst 'rlng' ls mad by |aylng a rcp
cn th grcund ln a squar cr clrc|.
1767
1h Burms sack 1hal|and's
anclnt caplta| Ayutthaya,
dstrcylng a|mcst a|| rccrds
cf th hlstcry cf Muay 1hal. A nw
|gnd arlss, hcwvr, whn
c|bratd flghtr Nal Khancmtcm
ls capturd and uss Muay 1hal
tc dfat tn cf Burma's bst
bcxrs cn aftr th cthr.
1921
1hal|and's flrst cfflcla| bcxlng
rlng ls bul|t at Suan Ku|arp.
1931
Rama V|| lntrcducs ccdlfld ru|s
and rgu|atlcns fcr Muay 1hal.
C|cvs ar mad ccmpu|scry,
rp|aclng hmp rcp blndlngs.
1993
1h |ntrnatlcna| Pdratlcn cf
Muay 1hal Amatur (|PMAl ls
cratd, actlng as th gcvrnlng
bcdy cf amatur Muay 1hal fcr J2B
mmbr ccuntrls wcr|dwld.
Welegendef
MuayWai
A|thcugh much cf th ar|y
hlstcry cf Muay 1hal has bn
|cst, ths ar lts ccmmcn|y
agrd upcn dflnlng mcmnts

Max reares fer


h|s t|me |n the r|ng
lnstructer Chang uses
trad|t|enal Tha| bex|ng ads
Max f|nally remembers
te retect h|s head
104OCOBLl 20J3menstness.ce.uk
who've competed |n the t|erce bouts that ta|e p|ace
|n the sport's home|and otters an opportun|ty to
|earn tromsome ot ha||and's best t|ghters Most ot
the men and women l spea| to are even hop|ng to
enter the|r t|rst proper t|ghts at the |oca| stad|um
One p|ece ot adv|ce they a|| g|ve me |s the la|rtex
tra|ners don't care about ab|||ty, on|y that you're |een lt
you don't want to tra|n, they won't want to tra|n you W|th
th|s and the echoes ot a |oca| t|ghter ||c||ng pads so
hard |t sounds |||e a ser|es ot son|c booms |n my m|nd,
l |eave the gymtor a sw|m|n the hote| poo| and get an
ear|y n|ght |n preparat|on tor another day's tra|n|ng
RAL DAL
he next day l tee| even more sore than betore but torce
myse|t to hobb|e down tor the morn|ng sess|on By the
t|me |t ||c|s ott around 720aml've been do|ng bagwor|
tor a|most an hour, |n wh|ch t|me my st|tt |egs have
rega|ned tu|| mob|||ty he tra|ner who got me to ||c| the
co|umn two days ago sees me and as|s |t l want to do
some padwor| l|ve rounds |ater, desp|te my aw|ward
stance and poor techn|que, l tee| l've won h|s respect
just by com|ng bac| But perhaps my sty|e has genu|ne|y
|mproved, because when l go bac| to wor| w|th Chang
he |eeps sm|||ng and say|ng, 'You a rea| t|ghter now'
lt you go to la|rtex lattaya expect|ng organ|sed
group tra|n|ng sess|ons w|th str|ct t|me s|ots, you'||
be d|sappo|nted But go w|th the a|mot wor||ng
hard and the tra|ners w||| respond to that l wou|dn't
recommend go|ng |t you want to |earn Muay ha| trom
scratch, ow|ng to the |anguage barr|er, but |t you have
some exper|ence and want to ret|ne your techn|que
w|th some ot the best ||c|boxers |n ha||and, la|rtex
lattaya has to be on your trave| buc|et ||st
Fer mere |nfermat|en v|s|t fa|rtex-muaytha|.cem
'Fairtex
trainers den't
care abeut
ability, enly
that yeu
are keen'
K000KANlN57l7U7, APAN
Pcundd ln JBB2, thls ls th hadquartrs cf th
wcr|dwld judc ccmmunlty. A|thcugh |sscns
ar ln !apans, fcrlgnrs ar w|ccm, wlth
Fng|lsh-spaklng lnstructcrs cn hand.
kedekan.erg
CLA50N'5 CYM, U5A
!ak LaMctta, Mlk 1yscn and Muhammad A|l hav a||
tralnd at thls bcxlng lnstltutlcn, fcundd ln th Brcnx
but ncwbasd ln Brcck|yn, NwYcrk. A|| abl|ltls
ar w|ccm tc traln ln grcup cr prlvat |sscns.
gleasensgym.net
CkACl BAkkA, BkAZlL
1hr ar mcr than 300 Cracl Barra schcc|s
wcr|dwld but thls cn - ln Barra da 1ljuca, Rlc d
!anlrc - ls th crlglna|, fcundd by cn cf Brazl|lan jlu
jltsu's mcst rspctd practltlcnrs, Car|cs Cracl !r.
grac|ebarra.cem
5k||ng teaches v|tal feetwerk
sk|lls. and |t's a|n-free
Want aght7
loo||ng to comb|ne trave| and t|ght tra|n|ng but don't tancy Muay ha| lere are some ot the wor|d's other t|ght|ng meccas
menstness.ce.ukOCOBLl 20J3105
WlN
ANADVNTUR
Llk N00THR
Rac thcugh th jung| and c|lmb mcuntalns
ln a trcplca| flv-day advntur rac
W
0
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T
H

2
,
1
0
0
lnc|udlng f|lghts
Mcn's Fitncss has teamed up w|th ku|r|
Lvents to otter one reader the opportun|ty
to ta|e on an |ncred|b|e adventure
he k|naba|u Cha||enge |s a mu|t|day,
mu|t|sport adventure race set |n the jung|es
ot Borneo's eastern prov|nce ot SabahYou'||
have a day and a ha|t to tra|n and acc||mat|se
to the env|ronment, then you'|| be ta|en by
he||copter |nto the jung|e to spend t|ve days
tre|||ng, mounta|n b|||ng, runn|ng, |aya||ng
and wh|tewater ratt|ng betore you t|na||y
c||mb to the summ|t ot Mount k|naba|u
You'|| be |n touch w|th the MF team
throughout the wee|, and updates on your
progress w||| appear on menst|tnesscou|
Lnter nowtor your chance to ta|e part |n
th|s once|na||tet|me event
The teamfremkukr| vents has been
ergan|s|ng challenges and adventure
races fer ever 14 years. Fer mere
|nfermat|en ge te kukr|events.cem
Kuwtu
enter
5|mly ge te mensf|tness.ce.uk/k|nabalu and answer th|s quest|en:
5abah rev|nce |s en wh|ch |sland7
AIava H|san|ela C ernee
7erms and ccnd|t|cns app|y
PrIze detaIIs
Hr's what thls prlz lnc|uds
Fntry tc th Kukrl Klnaba|u
Cha||ng ln Bcrnc, runnlng
frcm30th Ncvmbr tc
6th 0cmbr 20J3, whlch
lnc|uds trkklng, blklng,
runnlng, kayaklng, whlt-
watr raftlng and c|lmblng
Rturn buslnss-c|ass f|lghts
frcmLcndcn tc Klnaba|u
prcvldd by Sabah 1curlsm
A|| ma|s durlng th wk
xer|ence 5abah, a
land ef d|verse beauty
- warmhes|table
eele, fasc|nat|ng
culture, |dyll|c beaches,
tre|cal |slands, sectacular mar|ne l|fe and
gler|eus scenery dem|nated by the ma[est|c Meunt
k|nabalu. P|ck any art ef 5abah and the chances
are there |s an adventure wa|t|ng te be exlered.
C0MP7l7l0N
PACKAP0NCH
T|s k|t w||| he|p you get hght|ng ht
0 CENT0RY 8D8
Century BDB, an u|tra-rea||st|c partner for
bagwork and target tra|n|ng, |s one of the
wor|d's best-se|||ng freestand|ng punchbags.
BDB has seven he|ght adjustments and the
base not p|cturedI |s easy to f||| w|th sand
or water. Next day de||very |s ava||ab|e.
269.99. bytem|c.cemer 0845 050 5490
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8DXINC CLDVE5
Porged |n |uxur|ous v|ntage |eather
us|ng |ead|ng-edge construct|on and
featur|ng the |atest BDA-1|1L 2 wr|st
enc|osure, these 1enebrae box|ng
g|oves fromPunch1own de||ver an
extreme|y we||-f|tted and h|gh|y
eng|neered b|owto the med|ocre crowd.
unchtewn.cem
O 5AN0EE 8DDT 5HINC0AR05
1hese sh|n guards are handmade
w|th J00qua||ty |eather and f|||ed
w|th th|ck mu|t|-|ayered foamto
protect your |ower |eg. 1hey have
f|ex|b|e foot |nserts and secure Ve|cro
strapp|ng, and you can choose from
a range of co|our comb|nat|ons.
f|ghtshe.cem.
0 MDNKEY FICHTER 80N0LE
0es|gned w|th the he|||sh schedu|e of
a f|ghter |n m|nd and used by the UPC's
Brad P|ckett, Monkey Nutr|t|on's P|ghter
Bund|e |s the perfect corner man.
P|sh o||, 03 and 1r| P|ex protect, wh||e
Pr|ma| 26 and the Matr|x Pak prov|de
knockout recovery. Pr|ced E93.99.
menkeynutr|t|en.cem
0 8LITZ 5P50 RE0FDC05 PA05
A convex pa|marea g|ves a f|rmer gr|p,
wh||e the str|ke area has a ge|-padded
cush|on to take hard b|ows. 1he Ve|cro
strap |s secure, and padded wr|st support
g|ves the wearer great protect|on. 1he
pads are so|d |n pa|rs and made from
|eather and breathab|e mesh ||n|ng.
bl|tzsert.cem
0
0
O
0
0
0 IRDNCYMXTREME PLATIN0M
|RDNCYMX1RLML PLA1|NUMprov|des a
range of J5 upper-body exerc|ses |nc|ud|ng
pu||-ups, ch|n-ups, press-ups and d|ps. A
comp|ete upper-body performance workout
|n one easy-to-use, portab|e apparatus.
|rengym-euree.cem
0 CDRE 150 5HAKER
Core J50 |s a favour|te of MMA |egend
Renzo Crac|e. |t's des|gned to stack three
50g serv|ngs of your da||y sports nutr|t|on,
ensur|ng you're a|ways prepared. 1he
shaker |tse|f w||| ho|d a ||tre water for
opt|ma| hydrat|on dur|ng or after tra|n|ng.
cere150.cem
O IRDNARM5 8Y IRDNCYM
|f you want strong, powerfu| forearms
fast, you need |RDNARM5 by |RDNCYM.
1h|s effect|ve yet ||ghtwe|ght and h|gh|y
portab|e p|ece of gymequ|pment uses stee|
spr|ng res|stance to prov|de an extens|ve
workout for both |nner and outer forearms.
|rengym-euree.cem
O5HDCK0DCTDR V1.5
MD0THC0AR0
1he 5hock 0octor VJ.5 mouthguard has a
mu|t|-|ayer construct|on w|th an |nterna|
shock-absorb|ng frame. 5upreme|y
comfortab|e and secure, |t out-performs
convent|ona| mouthguards for protect|on
and |s |dea| for most sports. |t's Latex-free
and has a bu||t-|n breath|ng channe|.
hy-re.ce.uk
O5HDCK0DCTDR 870
KNEE 5TA8ILI5ER
Lxper|ence exce||ent knee support w|th
the 5hock 0octor B70 knee stab|||ser. 1h|s
curved, anatom|ca| des|gn tapers to both
the upper and |ower |eg for a comfortab|e
compress|on f|t. |t's fu||y equ|pped w|th
padded pate||a buttress, wh|ch means the
kneecap |s f|rm|y secured and protected so
you can cont|nue to move w|th conf|dence.
hy-re.ce.uk
MF Pk0M07l0N
0
0
O
O
O
STEPHEN COLE, CONSULTANT, DR!NKS PROTE!N M!LK TO GET MORE.
MORE FROMEVERY DAY. MORE FROMEVERY WORKOUT.
BECAUSE DR!NK!NG PROTE!N AFTER EXERC!SE HELPS BU!LD LEAN MUSCLE.
YOU, STRONGER.
#
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MAX!MUSCLE.COM
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.
Now avaiIabIe at:
K
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H|gh-f|bre feeds
such as mushreems
and k|dney beans
hel te ceunteract the
negat|ve effects ef
wh|te carbs, se threw
them|n yeur ch|ll|
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menstness.ce.ukOCOBLl 20J3109
Sweets, t|zzy dr|n|s, tast tood |t you had
to ||st the toods most |||e|y to shorten
your ||tespan, these wou|d probab|y top
the ||st But spaghett| Accord|ng to a
study pub||shed |n the Amcriccn !ournc|
Cj Lpiccmio|oqy, regu|ar|y over|ndu|g|ng
|n ret|ned carbohydrates such as wh|te
pasta, r|ce and bread cou|d do exact|y that,
by s|gn|t|cant|y |ncreas|ng your chances ot
sutter|ng a stro|e he study, wh|ch trac|ed a
group ot part|c|pants over an J3year per|od,
tound that peop|e w|th a h|gh ret|nedcarb
|nta|e were much more |||e|y to sutter a
haemorrhag|c stro|e than those w|th a |ow
|nta|e On the ups|de, part|c|pants who
ate more t|bre were tound to be tar |ess
|||e|y to have a stro|e he prescr|pt|on eat
p|enty ot t|bre And |t you're go|ng to eat
ret|ned carbs, do |t at the t|mes when your
body can put themto best use (see pJJ2l
\||e
e|e|
5teer c|ear cf ref|ned carbs
tc reduce ycur strcke r|sk
110OCOBLl 20J3menstness.ce.uk
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Nutr|t|en&A
Laurnt Bannccklsaspcrtssclntlst andprfcrmancnutrltlcnlst fcr
prcrugbytamsandcthr|ltath|ts(guruprfcrmanc.ccml
/n en|re ros c||c|en |s |ne nJsc|e ne|
|one|n coo||ng ,rov|Jes |o| nJr|ens nJ se,
nJ ros|ng |e w|o|e ||rJ once |s e|c|enc,
e,|on|seJ ||s |res|ge roser |neJnes |e
,rocess sJs,enJ|ng |e c||c|en |ove |e r,
n|es or cr|s,,
s||n nJ |||ng
o|e|one
no|sness,
nJ |so |es
,oJ sne|
,oJr |rocco||
JnJerne| or
c||c|en
|s|ng |or|oJs
k|tchen
Cadget

Wh|chwayefreserv|ngfeed
reta|nsthemest nutr|ents7
A
Przlnglspartlcu|ar|yffctlv, spcla||y
whndcnat scurc. 1lnndfccd, such
astuna, lsusua||yccckdflrst, whlchdcs
rducthnutrlnts, but thalrtlght canwl||
thnprctct thccntntsfrcmcxldlsatlcn
andalrbcrnbactrla. A|thcughdrylng|cwrs
bactrlabyrmcvlngwatr, lt dcsn't prctct
thfccdfrcmcxldlsatlcn, whlchcaussa|csscf
antlcxldants. Pccdccntalnsthmcst nutrlnts
whnlt'sfrsh, but lfycucan't gt frshfccd,
gcfcrfrczn, tlnndcrdrld, lnthat crdr.
Best jer muscle
W|ng-Ce Checelate M|lkshake
An addd pcrtlcn cf why ramps up th
prctln ccntnt cf thls chccc|at ml|k tc 25g
pr 500m|, maklng lt lda| musc| fu|.
tesce.cem
Best jer jct less
Atk|ns Advantage M|lk
Checelate 5hake
1hls walst|ln-frlnd|y chccc|at ml|k
ccntalns just 0.Bg cf sugar pr 330m| cartcn.
uk.atk|ns.cem
Best jer vclue
Asda Checelate Flaveured M|lk
|f ycu want tc bul|d musc| cn a
budgt, thls chccc|at ml|k ccsts
just 50p fcr a 330m| bctt|.
asda.cem
Best jer vegcns
Prevamel 0rgan|c 5eya
Checelate Flaveured
Prfr tc gt a|| th musc|-bul|dlng
bnflts and tast wlthcut th
dalry7 1ry thls scya shak.
geednessd|rect.ce.uk
JbL8L8J.
O|OOO|A|||||
here are tew|ndu|gent toods that can sat|sty your
sweet tooth and support your musc|ebu||d|ng ettorts
|||e choco|ate m||| As we|| as be|ng pac|ed w|th
prote|n, |t conta|ns h|gh |eve|s ot bonestrengthen|ng
ca|c|umand energyboost|ng v|tam|n BJ2
Prest|geUlt|mate
Ch|ckenReaster
22, rest|ge.ce.uk
sce.cem
asda.
whY
|L^v0uR
112OCOBLl 20J3menstness.ce.uk
Strugg|lng tc burn fat and bul|d musc|7 Can't
fac an vnlng wlthcut stcdg7 1hn carb
back|cadlng ls ycur frlnd. As th nam suggsts,
lt |lmlts ycur ccnsumptlcn cf carbs untl| |atr
ln th day - lda||y aftr an vnlng wcrkcut
- whn ycur bcdy ls prlmd tc us thmfcr
bul|dlng musc| rathr than fat stcrag. On
cavat. ycu'|| gt bttr rsu|ts lf ycu kp th
carbs ha|thy, rathr than stufflng ycurs|f wlth
dcughnuts. 1hat's whr cur pa||a ccms ln.
mensf|tness.ce.uk/meallan
||||Y|OAD|D
Lose fat and keep your musc|es fue||ed w|th carb back|oad|ng
CHlCKN
|s a great seurce
ef v|tam|n 3,
wh|ch revents
fat sterage.
kAWN5
centa|n rete|n
and v|tam|n 12,
te hel yeu ack
en muscle.
klC
|s full ef carbs te
hel yeu bu|ld
muscle after yeur
even|ng werkeut.
T0MAT05
w|ll g|ve yeu a
dese ef bene-
strengthen|ng
v|tam|n k.
|--J
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RAkFA5T
Mushreem
and s|nach
emelette
prcvlds
fl||lng flbr
and ssntla|
amlnc aclds.
Te make
Warmth cl| ln a frylng pan cvr a mdlumhat.
Add th chlckn and fry, turnlng cccaslcna||y,
untl| lt's s|lght|y brcwnd cn a|| slds.
Add th gar|lc, ppprs, paprlka and rlc
and fry fcr twc tc thr mlnuts.
Add th chcrlzc, stcck, chrry tcmatcs
and saffrcn and ccck fcr tn mlnuts.
Add th cann||lnl bans and pas and
ccck fcr ancthr tn mlnuts.
Add th safccd and ccck fcr a furthr
tn mlnuts. |f th |lquld fu||y rducs,
tcp up wlth bcl|lng watr tc nsur th
pa||a dcsn't dry cut and stlck.
DlNNR
Paella (serves 3-4)
Jtbsp c|lv cl| / 2 chlckn
brasts / 4-6 chlckn
wlngs / 2 c|cvs gar|lc,
crushd / J rd pppr,
s|lcd / tsp smckd
paprlka / 300g pa||a
rlc / 200g chcrlzc /
J |ltr chlckn stcck /
B chrry tcmatcs,
ha|vd / Plnch cf
saffrcn / 400g can
cann||lnl bans /
50g frczn pas / J2
prawns / J2 muss|s
LUNCH
Tuna salad
w|th avecade
and black
el|ves ls
packd
wlth prctln
tc bul|d
musc|s and
unsaturatd
fats tc kp
ycur hart
ha|thy.
5NACk5
5atsumas
and cashew
nuts prcvld
lmmunlty-
bccstlng
vltamlns A
and C, p|us a
dcnt srvlng
cf musc|-
rpalrlng
prctln.
114AUCUS 20J2menstness.ce.uk 114OCOBLl 20J3menstness.ce.uk

0|ve |asagne a hea|thy tw|st w|th


th|s rec|pe fromchef Adam0ray
lN0k0lNT5 -- .
100m| rapeseed c|| / 2 red cn|cns,
pee|ed and f|ne|y chcpped /
2 gar||c c|cves, pee|ed and
crushed / 500g |ean crgan|c
m|nced beef / 300m| chunky
passata / 1tsp Wcrcestersh|re
sauce / Handfu| cf fresh bas||,
f|ne|y chcpped / P|nch cf sea sa|t /
Crcund wh|te pepper / 3 med|um
sweet pctatces, pee|ed and s||ced
as th|n|y as pcss|b|e / 500m|
|cw-fat natura| ycghurt / 100g
mature cheddar cheese, grated
T0MAK

leat a |arge th|c|bottomed


pan over a med|umheat

Add the o||, on|ons and gar||c and


coo| tor three to tour m|nutes

Add the m|nce, brea||ng |t up w|th a


wooden spoon so |t coo|s even|y, and
coo| tor t|ve m|nutes unt|| browned

Add the passata and st|r thorough|y


Br|ng the m|xture to the bo|| and
s|mmer gent|y tor ten m|nutes Add the
Worcestersh|re sauce and bas||, m|x|ng
thorough|y, then season to taste w|th sa|t
and pepper and remove tromthe heat

Spoon oneth|rd ot the m|xture |nto an


ovenproot d|sh, so |t covers the bottom
Arrange ha|t the sweet potato s||ces on
top so they comp|ete|y cover the beet

lepeat the process, so you have two


|ayers ot beet and two |ayers ot sweet
potato, then t|n|sh w|th a t|na| |ayer ot beet

lour the yoghurt over the top and


spr|n||e w|th grated cheese

Ba|e |n a preheated oven at J30C


gas mar| 4 tor 60 m|nutes

lemove tromthe oven and a||owto


stand tor ten m|nutes betore serv|ng
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TH
MAL
LA5ACN
The class|c ltal|an d|sh
deesn't have te be made
w|th |nsul|n-s|k|ng asta sheets and
caler|e-acked creamsauces. W|th a
fewm|ner med|f|cat|ens - ceurtesy
ef M|chel|n-starred chef Adam
Cray - yeu can turn a lasagne |nte a
muscle-bu|ld|ng, fat-burn|ng feast.
TH
0NU5
M0R MU5CL
D0M5 DFATD
MlNCDF prov|des a h|t ot
musc|ebu||d|ng prote|n, wh||e CARLlC
conta|ns su|phur compounds w|th ant|
|nt|ammatory propert|es that reduce
de|ayed onset musc|e soreness
TH
5WAP
PA5TAF0R
5WT P0TAT05
'Sweet potatoes are |ower Cl
than wh|te pasta sheets, wh|ch means
they're |ess |||e|y to cause your b|ood
sugar |eve|s to sp||e,' says Cray 'hey
a|so conta|n more nutr|ents, |nc|ud|ng
h|gh |eve|s ot v|tam|n A, v|tam|n C, bone
strengthen|ng manganese and
tryptophan, wh|ch he|ps you s|eep'
TH
RClP
mensf|tness.ce.uk/healthytw|st
menstness.ce.ukAUCUS 20J2115
'-J-
ADAMCRAY
|s execut|ve chet at S|y|on |n the
loya| lest|va| la||, london
(s|y|onrestaurantcou|l le has
been a chet tor 23 years and has
he|d a M|che||n star tor JJ le
cyc|es 30|ma day, competes
as a runner and tra|ns |n |rav
maga, ma||ng h|mone ot
Br|ta|n's t|ttest chets
y|on |n the
ndon
u|l le has
rs and has
JJ le
mpetes
n |rav
e ot
116OCOBLl 20J3menstness.ce.uk
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=-'' ',-
bttr fcr th nvlrcnmnt.
Rsarchrs frcmOxfcrd
Unlvrslty fcund that ml|k,
cra|s and pcrk prcducd
crganlca||y rsu|td ln hlghr
grnhcus-gas mlsslcns than
thlr ncn-crganlc ccuntrparts.
Organlc farmlng a|sc rqulrs
mcr |and, sc lf th dmand fcr
crganlc fccd lncrass, mcr
prssur wl|| b put cn farm|and,
whlchmay carry mcr rlsk tc
natura| dlvrslty than th us
cf pstlclds. 1hr's a|sc an
lncrasd rlsk cf crganlc fccd
carrylng dlsas, ccmpard
wlth fccd that has bn tratd.
|t's fcr thls rascn that th
Wcr|d Ha|th Organlsatlcn
lmpcss strlct ccntrc|s cn
crganlc fccd prcductlcn.
|s |t wcrth the extra ccst
fcr the hea|th benef|ts7
Nct ra||y. Rsarchrs at
0cs crganlc fccd |lv up tc th c|alms mad abcut lt7
1ralnr and nutrltlcn xprt Scctt Baptl |ays cut th facts
What are the requ|rements fcr a
fccd tc be c|ass|f|ed as crgan|c7
1h Scl| Asscclatlcn dflns
crganlc fccd as 'fccd whlch ls
prcducd uslng nvlrcnmnta||y
and anlma| frlnd|y farmlng
mthcds cn crganlc farms'. |n
ssnc, thls mans lt must
nct b tratd wlth chmlca|s
such as frtl|lsrs, lnsctlclds,
funglclds, hrblclds cr
pstlclds. Anlma|s usd fcr
crganlc mat cannct b glvn
antlblctlcs and can cn|y at
crganlca||y prcducd fccd. |n
addltlcn, crganlc fccd ls nct
a||cwd tc ccntaln gntlca||y
mcdlfld lngrdlnts.
What abcut 'crgan|c' pest|c|des7
Mcst crganlc fccd ls prcducd
wlthcut uslng any pstlclds at
a||, but FU |awdcs a||cwth
us cf scm spclfld crganlc
pstlclds. 1hs ar usua||y
drlvd frcmp|ant and hrb
lngrdlnts and dcn't ccntaln
any synthtlc ccmpcnnts. 1hls
dcsn't man thy'r gccd fcr
ycu, thcugh. a study pub|lshd
ln th jcurna| Fnvironmcntcl
Hcclth Pcrspcctivcs fcund
that ccnsumlng ths crganlc-
apprcvd chmlca|s can stl||
b dtrlmnta| tc ycur ha|th.
What are the advantages
cf crgan|c fccd7
Organlc fccd was tradltlcna||y
thcught tc b mcr nutrltlcus
as a rsu|t cf blng fr frcm
synthtlc chmlca|s. |t was
a|sc argud that crganlca||y
prcducd fccd suppcrts c|lmat-
frlnd|y farmlng, manlng lt's
mcr sustalnab| and can h|p
rduc th nvlrcnmnta|
damag causd by malnstram
fccd-prcductlcn mthcds.
And the d|sadvantages7
1h maln dlsadvantag wlth
crganlc fccd ls th ccst. Organlc
ml|k ccsts arcund BJp pr
|ltr, whr ccnvntlcna| ml|k
ccsts 5Bp pr |ltr, crganlc
dlcd bf ccsts EJ0 pr kg,
whl| ccnvntlcna| dlcd bf
ccsts EB pr kg and sc cn.
Scm crltlcs a|sc argu
that crganlc fccd lsn't actua||y
Stanfcrd Unlvrslty ln th US
xamlnd J7 studls ln humans
and 223 studls cf nutrlnt and
ccntamlnant |v|s ln fccds and
ccnc|udd that - tc thlr surprls
- th studls |ackd any strcng
vldnc that crganlc fccds ar
slgnlflcant|y mcr nutrltlcus
than ccnvntlcna| fccds.
|f ycu hav th dslr and
mcny tc buy crganlc fccd lt's
un|lk|y tc dc any harmcthr
than tc ycur bank ba|anc.
Hcwvr, lt crtaln|y lsn't a
ncsslty and th rsarch
shcws that - ccmpard wlth
ccnvntlcna||y prcducd fccd - lt
wcn't hav a pcsltlv lmpact cn
physlqu, ha|th cr prfcrmanc.
1h chclc ls ycurs.
5cctt Bapt|e |s a phys|que and
spcrts nutr|t|cn spec|a||st,
natura| bcdybu||der and d|rectcr
cf |ccd|cr||tness.cc.uk
ncmcincisccvcntcqcvitn
orqcnic joocis tnccost. Crqcnic
mi|| costs crounc8ppcr |itrc,
vncrcconvcntionc| mi|| costs 58p'
'-J-
Yeu may dec|de te
|gnere the 'ergan|c'
st|cker - but what |s
werth leek|ng fer7
0
Lecally-seurced
1lm tc had tc th farmr's
markt. 'Lcca||y-scurcd frult and
vg ls frshr and mcr nutrltlcus
bcaus lt has |ss trav| tlm ln
whlch tc dtrlcrat,' says Baptl.
0
0rass-fed
'Crass-fd bf ls |cwr ln
fat and hlghr ln prctln than
ccnvntlcna| bf,' says Baptl.
Crass-fd ccws a|sc prcvld mcr
ccnjugatd |lnc|lc acld (CLAl,
whlch h|ps prctct ycur hart.
O
Free-range
'Pr-rang ggs ccntaln
hlghr |v|s cf cmga 3
than ggs frcmcagd
hns,' says Baptl. 1hy'r
a|sc usua||y tastlr and th
yc|ks mcr crang.
Chec| the |abe|
5e|led geeds: ergan|c
feed may seemmere
wheleseme, but |s |t really7
Whatever your pursuit, feel and look good this summer with Multipower's
NEW FlT PROTElN LlTE sports drink. A fat free, reduced carb shake packed with
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whY
P0JENJ|^L BENE||JS
|L^v0uRS
menstness.ce.ukOCOBLl 20J3119
eest the effect ef
yeur werkeut by
held|ng st|ll 120
F|ve s|mle ways te
erfect the ult|mate
full-bedy meve 126
Hewus|ng a gym
ball can hel yeu te
carve a s|x-ack 141
u|ld strength l|ke
r|t|sh UFCstar Tem
'keng' Watsen 135
Cet a lean, hard
bedy |n [ust feur
weeks 145
MAkY0UR5TVNTTR
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1he w|sdomof craft|ng your body musc|e by musc|e w|th
|so|at|on moves - such as the equa||y |oved and der|ded b|ceps
cur| - has been debated for a|most as |ong as gyms have
ex|sted. But what's the f|na| word7 We||, accord|ng to LMC tests
conducted by tra|ners Bret Contreras and Brad 5choenfe|d,
|so|at|on exerc|ses can he|p. |f you want to grow. 1he|r study,
pub||shed |n the 1ournct Dj 5trength And Conditioning Resecrch,
found that s|mp|y concentrat|ng on a |agg|ng musc|e can force
|t |nto growth, and |so|at|on moves are the best way to focus
your attent|on. 1he mora| of th|s story7 |f your b|ceps aren't
as b|g as you'd ||ke, throw|n some cur|s - but compound
moves are st||| best for strength and overa|| growth.
Built fer shew
5omet|mes, thep|ece-by-p|eceapproach|s best
MF ti
Reap the benef|ts of
the m|nd-musc|e
connect|on by focus|ng
your m|nd on the musc|e
you're work|ng |n
each rep to |ncrease
act|vat|on and
prompt growth.
120OCOBLl 20J3menstness.ce.uk
PAu8
F0R
FF61
|e ec|e |n|ed|en you| |e|n|n
,
n||n?
Sey|n |||. |one||c |e|n|n cen |e|( you
|u||d you| ||ce(, |u|n e end ce|ve
|oc|-o||d e| .||ou nov|n e nuc|e
A
cccrdlng tc ncrma|
tralnlng thcry,
mcr mcvmnt
mans bttr
rsu|ts, whthr that mans
wcrklng fastr, runnlng
furthr cr grlndlng cut mcr
rps. But thr's a|ways an
xcptlcn tc th ru| - and lf
ycu want tc brak thrcugh a
tralnlng p|atau, scmtlms
th scrt ls nct mcvlng at a||.
|scmtrlc ccntractlcns -
cr hc|dlng mcvs ln varlcus
pcsltlcns - a||cwycu tc
rcrult mcr musc| flbrs
than ycu wcu|d by mcvlng. As
a bcnus, ycu'|| prfct ycur
mcvmnt pattrns and gt
|ss scr than ycu wcu|d frcm
dclng mcst|y ccntrlc mcvs.
'1hs mcvs lncras th
ccntractl| fcrc thrcughcut
ycur whc| bcdy,' says tralnr
Andy McKnzl, cratcr cf th
wcrkcuts ycu'|| flnd cvr th
fc||cwlng pags. '1hy'|| a|sc
tach gccd fcrmand ycu can
plck ycur tlmlngs tc lncras
slz cr strngth.' Ycu'|| a|sc
bul|d a mcr ba|ancd, |ss
lnjury-prcn bcdy. Sc what
ar ycu waltlng fcr7 Stcp
mcvlng and rap th bnflts.
Hew|t's dene
1hls p|an ls dslgnd tc b
dcn thr days a wk, wlth
at |ast cn rst day btwn
ach. On day cn ycu'|| us
pausd mcvmnts tc bul|d a
bas cf strngth. On day twc
ycu'|| us a mlxtur cf statlc
hc|ds and fast mcvmnts.
On th flna| day ycu'|| paus
fcr |cngr tc pack cn slz.
This menth's trainer
Andy Mckenz|e, the
creator of th|s workout,
|s an Uk5CA-accred|ted
strength and cond|t|on|ng
coach and owner of 1he
1ra|n|ng Lab performance
centre |n Last Cr|nstead,
West 5ussex. Por more
v|s|t |ronmacf|tness.com.
menstness.ce.ukOCOBLl 20J3121
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W0RK0u1 I/810P ANB 0
!ust thr mcvs hr, but a whc| |ct cf hc|dlng. By pauslng at varlcus
pclnts ln ach rp, ycu'|| strngthn ycur musc|s fcr what's tc ccm
I/R0P 6KlN
Pause 2-4-6sec
Sets 6 leps 4 Rst 90sec
Hc|d a rcp cr tcw| thrcwn
cvr a pu||-up bar at th
tcp cf a chln-up pcsltlcn fcr
twc sccnds, thn at 90`
fcr fcur sccnds, and flna||y
|cwr tc nar fu||-strtch
fcr a slx-ccunt. 'As w|| as
wcrklng ycur grlp, thls wl||
fcrc ycu tc ccntract ycur
whc| bcdy, spcla||y
ycur abs,' says McKnzl.
2/RlN PR88-uP
Pause 5-10-15sec
Sets 6 leps 4 lest 90sec
Hc|d at th tcp cf a rlng
prss-up fcr flv, |cwr tc
ha|fway dcwn fcr tn, thn
hc|d at th bcttcmfcr an
arm-shaklng J5 sccnds -
and watch ycurs|f grcw.
'1hls ls baslca||y a |cadd
strtch,' says McKnzl.
'|f ycu wcrk at a dsk a||
day, lt's grat fcr shcu|dr
ha|th.' Nc rlngs7 A 1RX
cr ncrma| prss-up wl||
hav a slml|ar ffct.
3/BAR Ku 8QuA1
Pause 5-10-15sec
Sets 6 leps 4 lest 90sec
Hc|d a havy sandbag - cr
lf ycu havn't gct cn, a
ktt|b|| cr dumbb|| - at
th tcp cf a squat pcsltlcn
fcr flv sccnds, |cwr tc
ha|fway fcr tn, thn hc|d
a fu|| squat fcr J5. 'Agaln,
thls ls grat fcr fcrm,' says
McKnzl. '1h bag wl||
push ycur hlps lntc th
rlght squattlng pcsltlcn.'
0065TW0RK00T
122OCOBLl 20J3menstness.ce.uk
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W0RK0u1 2/L0AB ANB XPL0B
1h nxt stp. By pauslng ln a |cadd pcsltlcn and thn xp|cdlng
cut cf lt, ycu'|| tach ycur musc|s tc ract mcr fflclnt|y
IA/K11LBLL BP K0LB
Pause 6sec
Sets 4 leps 6 lest 0sec
Hc|dlng a ktt|b|| ln bcth hands, slnk lntc a
dp squat wlth ycur wlght cn ycur h|s
and hc|d th pcsltlcn fcr slx sccnds. 0rcp
th ktt|b|| and mcv stralght cn tc JB.
IB/XPL08lV IuHP
Sets 4 leps 6 lest 90sec
Swlng ycur arms back, thn xp|cd up lntc
a jump. Plck th ktt|b|| up whn ycu |and,
and mcv stralght cn tc th nxt rp.
2A/LVA1B PR88-uP
Pause 6sec
Sets 4 leps 6 lest 0sec
Startlng wlth ycur ft cn a bcx, hc|d a
prss-up pcsltlcn fcr slx sccnds. '1h bcx
maks lt s|lght|y hardr,' says McKnzl. '|
a|sc scmtlms us a wlghtd vst fcr thls
mcv.' Mcv stralght cn tc 2B.
2B/8uPRHAN PR88-uP
Sets 4 leps 6 lest 90sec
0rcp ycur ft tc th f|ccr, thn lmmdlat|y
dc slx Suprman prss-ups by jumplng
ycur hands cn tc a s|lght|y ralsd
p|atfcrm, thn back tc th f|ccr. '| thlnk
c|ap prss-ups ar tcc s|cw, whlch ls why
| us thls varlatlcn,' says McKnzl.
3A/lNVR1B WlK1B KAN
Pause 10sec
Sets 4 leps 1 lest 0sec
Startlng wlth ycur ft cn a bcx and a wlght
p|at cn ycur stcmach, hc|d a bar cr palr cf
rlngs ln th lnvrtd rcwpcsltlcn - bcdy and
arms stralght, |lk an upsld-dcwn prss-up.
Aftr tn sccnds, mcv stralght cn tc 3B.
3B/lNVR1B R0W
Sets 4 leps 6 lest 90sec
1lp th wlght cff tc cn sld, thn
lmmdlat|y pu|| up lntc a rcw- thumbs
ln ycur armplts, bcdy stl|| stralght.
IA IB
2A
2B
3A
3B
menstness.ce.ukOCOBLl 20J3123
0065TW0RK00T
124OCOBLl 20J3menstness.ce.uk
W0RK0u1 3/PAu8 F0R 8lZ
1hls ls whr lt a|| ccms tcgthr. By uslng |cngr pauss, ycu'|| fcrc
ycur musc|s tc wcrk hardr, shccklng thmlntc supr-slzd grcwth
I/L0ABB BA6K 8QuA1
Pause 4-6-8-10sec
Sets 4 leps 2 lest 90sec
1hls ls a squat ln fcur parts. Wlth a
wlght that's arcund 70cf ycur
cn-rp max, squat untl| ycur
thlghs ar hcrlzcnta|. Hc|d fcr fcur
sccnds, thn mcv up tc a|mcst a
ha|f squat and hc|d fcr slx sccnds.
Cc tc a quartr squat and hc|d fcr
lght sccnds, thn drlv up untl|
ycu'r a|mcst uprlght and hc|d fcr
tn. 1hat's cn hcrrlb| rp.
2/K11LBLL
lN81ABlLl1Y PR88-uP
Pause 4-6-8-10sec
Sets 4 leps 2 lest 90sec
Lccp a thlck rslstanc band
thrcugh a palr cf ktt|b||s, wrap lt
arcund ycur walst and gt lntc th
prss-up pcsltlcn cn a st cf rlngs.
Hc|d fcr fcur sccnds at th tcp,
slx ha|fway dcwn, lght, thn tn at
th bcttcm. '1hls ls tcugh,' says
McKnzl. 'Ycu'v gct cscl||atlcn,
but ycur bcdy's gct tc rmaln rlgld.'
3/6KlN-uP
Pause 10-8-6-4sec
Sets 4 leps 3 lest 90sec
Hc|d a chln-up bar wlth an
undrhand grlp sc ycur pa|ms
ar tcwards ycu. Hc|d fcr tn
sccnds at th tcp, lght sccnds
quartr cf th way dcwn, slx
sccnds wlth ycur |bcws at rlght
ang|s and fcur sccnds wlth
just a s|lght bnd ln ycur arms.
4/KAH81RlN 8LlB
Pause 4-6-8-10sec
Sets 4 leps 2 lest 90sec
Wlth ycur ft cn a tcw| cr a palr
cf X-S|lds (va|sld.ccml nxt
tc ycur g|uts, gc lntc a brldg
tc brlng ycur hlps cff th f|ccr.
Hc|d fcr a fcur-ccunt, thn s|ld
cut s|lght|y and hc|d fcr slx, thn
hc|d fcr lght and tn wlth ycur
ft furthr cut ach tlm.
0065TW0RK00T
menstness.ce.ukOCOBLl 20J3125
0YMTALK
0
'he c|ean and jer| demands a strong core,' says
tra|ner M||e Causer (causercond|t|on|ngcou|l
'At the start you need to ta|e a b|g breath to
brace your trun| and he|p |eep your chest up'
0
'he jump phase ot the ||tt must be done
powertu||y to get the bar h|gh so you can
get underneath |t Stamp|ng your teet
down hard w|th each jump encourages th|s'
O
'Speed under the bar |s |ey 0rop down
|nto the catch pos|t|on tor both phases
ot the ||tt as qu|c||y as poss|b|e to g|ve
you a better chance ot ho|d|ng your torm'
0
'lor the c|ean, as the we|ght gets heav|er use
cha|| and a hoo| gr|p w|th your t|ngers wrapped
around your thumb as we|| as the bar'
0
'keep your eyes tocused at shou|der
he|ght on the wa|| |n tront ot you to |eep
your posture upr|ght and body stab|e'
THl5 M0V
DVL0P5
P0WR, 50kP
TH RP5 L0W
~ 0N T0FlV
l5 TH lDAL
RANC.
5 WAY5 T0P0WR UP Y0UR
Harness ycur bcdy's pcwerfu| pctent|a|
w|thth|s dynam|c ||ft
Cleanandjerk
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1cc cftn | s pcp| uslng lsc|atlcn
xrclss ln an unsultab| fashlcn. |f
ycu'r trylng tc galn strngth and slz,
dcn't wast tlm cn th |g xtnslcn
machln - had fcr th squat rack.
A |ct cf th bad|y dslgnd
prcgramms | s ar tcc fccusd
cn th bnch prss. Wcrklng ycur
chst wlthcut wcrklng ycur back
wl|| |ad tc an unba|ancd bcdy.
1h bnch prss ls cvrhypd. !ust
bcaus lt's pcpu|ar dcsn't man
lt's th bst. Pu|| ccntractlcn cf th
pcs ls rqulrd, whlch lt dcsn't dc.
P|ys ar a gccd a|trnatlv.
|n vry gymycu s pcp| uslng
mcmntumtc dc hundrds cf slt-ups.
S|cwlt dcwn, ccntract th abs and
mak vry rp ccunt. Whn thls ls
asy, add rslstanc wlth wlghts.
1ratlng thmdlffrnt|y frcmcthr
musc| grcups. Hlgh-rp sts and
|lght |cads arn't th way fcrward. Us
xrclss ycu can asl|y twak frcm
rp tc rp, such as rc||-cut varlatlcns.
Mcst pcp| spnd tlm dclng
crunchs and slt-ups, but thy wcn't
d|lvr vlslb| abs. 0lt ls ky but sc
ls burnlng bcdy fat. Hlgh-lntnslty
sprlnts and clrcults ar th sc|utlcn.
1cta|-bcdy ccmpcund |lfts. 1hrustrs
ar prfct fcr maxlmumrsu|ts ln th
qulckst tlm. 1hs ar fu|| barb||
squats wlth a shcu|dr prss at th
tcp. 0c thr sts cf tn rps.
P|xlbl|lty and mcbl|lty wcrk. P|an sc
ycu hav tlm fcr an ffctlv warm-
up that wl|| h|p ycu gt mcr cut cf
th nsulng wlghts ssslcn, and
mak tlm fcr strtchlng aftrwards.
Strtchlng ls sc undrratd and cftn
rushd cr |ft cut. 1hlnk cf lt as an
xrcls ln lts|f. |t burns ca|crls and
h|ps wlth lnjury prvntlcn, lncrass
b|ccd f|cwand rducs scrnss.
5am Welsh
F|tness medel
Chrls 0allagher
Persenal Tra|n|ng
Results
0anlel Terry
5tars Cym
What is the
mest everused
gym meve7
What exercise
sheuld eele be
making time fer7
What is the biggest
mistake mest
eele make when
training their abs7
M6N'5 FlTN655 5H0/W0RK00T KlT
lLlL AlL llLL Ol-SLlllNC llO0UCS llOMOUl ONllNL SOlL, LACl MLLlNC 0lllLlLN lAlNlNC NLL0S
0F0R Fl0HT TRAlNlN0
|\|||/3I N|\/I|/|
||/\\ 3/J
E3999
le|ntorced webb|ng w|||
stop you r|pp|ng or tear|ng
th|s durab|e bag no matter
howmuch you channe|
your |nner loc|y
JJ 3188 I8 |ree sa|es aa1 jra1act a1|ce |ram 9am-9jm s|aj.meas||taess.ca.a|
0F0R W6l0HT TRAlNlN0
3JJ\M// 0|34
/JlJ3I/3||
\||J|I 3|N0|
E3999
Comb|ne th|s bench w|th
we|ghts to pertorma huge
range ot musc|ebu||d|ng
exerc|ses at home
O F0R B00YW6l0HT
TRAlNlN0
||IN|33M/J ||J
3J3||N3|JN I|/|N||
E4999
0o tota|body wor|outs
w|thout the need tor
we|ghts pertect tor
anyone who wants to
tra|n wh||e trave|||ng
0
0
O
MIssIng
thepeInt
Dur experts po|nt thehnger
at theoverratedexerc|ses
underm|n|ngyour workout
126OCOBLl 20J3menstness.ce.uk
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menstness.ce.ukOCOBLl 20J3129
M05T-00M0V6
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l l
t's asy tc undrwcrk ycur
uppr back ln th gym. Nct
cn|y can ycu nct s lt ln th
mlrrcr, but th musc|s
lnvc|vd ar sc |arg ycu nd
tc mcv srlcus wlght tc mak
gccd galns. 1hat's nc xcus,
thcugh. Wcrklng thmhard wl||
rsu|t ln a blggr, brcadr and
mcr lmprsslv physlqu,
bcaus dclng sc a|sc rcrults
th blcps, shcu|drs and abs,
glvlng ycu gratr musc| mass
acrcss ycur ntlr tcrsc.
'| s guys wa|klng arcund
as lf thy'r carrylng lnvlslb|
carpts, but lt dcsn't fcc|
anycn lntc thlnklng thy'v gct
a hug uppr back,' says Nlck
Mltch||, fcundr cf U|tlmat
Prfcrmanc (upfltnss.cc.ukl.
'0c ycurs|f a favcur and add
thls must-dc mcv tc ycur
wcrkcuts tc bul|d sc|ld musc|
acrcss ycur uppr back, whlch
wl|| glv wldth tc ycur tcrsc and
nsur a ba|ancd physlqu. A
strcng chst wlth a wak back
nct cn|y |ccks rubblsh, pu||lng
ycur shcu|drs fcrwards, lt a|sc
p|acs straln cn ycur shcu|drs
and can rsu|t ln paln and lnjury.'
Turn the pcge
jer Mtchell's
number-ene
upper-bcck
bulder, plus twe
ecser vcrctens
te mpreve
yeur physque.
H080L IA80I8
Irapez|as
Ieres majer
8hemhe|d
8kN0l08
0088k0k
5cu|pt a V-shaped torso
w|th th|s b|g back move
Why lt werks
'5tart|ng w|th yeur arms |nternally retated then mev|ng themte a
sem|-su|nated es|t|en causes a greater centract|en |n the target
muscles, result|ng |n mere ef that muscle-f|bre damage that's
essent|al te ra|d, b|g ga|ns,' says M|tchell. 'Plus the b|ces get
|nvelved te cemlement yeur ga|ns and bu|ld a better terse.'
A
B
Chang|ng your hand
pos|t|on dur|ng th|s move
recru|ts more musc|e t|bres
across your upper bac|
O 5tand tall w|th yeur feet h|-w|dth aart,
held|ng a dumbbell |n each hand.
O end ferwards fremthe h|s and
lewer |nte a shallewsquat, kee|ng
yeur cere braced and back stra|ght
and arallel te the fleer at all t|mes.
O Turn yeur wr|sts se yeu're held|ng the
dumbbells w|th yeur alms fac|ng yeu.
O Rewthe dumbbells u tewards yeur
chest, retat|ng yeur wr|sts se yeu f|n|sh
w|th a sem|-su|nated, er alms-
fac|ng, gr| at the te ef the meve.
O Pause te feel yeur back and b|ces
muscles centract, then slewly lewer
the we|ghts back te the start.
0umbbell twisting
bent-ever rew
130OCOBLl 20J3menstness.ce.uk
M05T-00M0V6
Your musc|es t|nd |t eas|er to ||tt
one object than two W|thout
|oosen|ng your gr|p on the bar,
try to move your hands c|oser
together th|s t|res up more
musc|e t|bres to ass|st w|th the ||tt
An |nc||ne bench supports
your body so your stab|||s|ng
musc|es sw|tch ott, mean|ng
you can tocus a|| your ettorts
on your upper bac| us|ng the
max|mumwe|ght poss|b|e
O 5tand tall w|th yeur feet h|-w|dth aart,
held|ng a barbell w|th an everhand gr|
sheulder-w|dth aart, w|th yeur arms stra|ght.
O end yeur knees sl|ghtly and lean ferwards
fremthe h|s se yeur back |s clese te arallel te
the fleer and the bar |s hang|ng at sh|n level.
O kee|ng yeur back stra|ght and cere braced,
ull the bar u te yeur lewer sternum, lead|ng
w|th yeur elbews and retract|ng yeur sheulder
blades unt|l the bar teuches yeur bedy.
O 5lewly lewer the bar back te the start.
O L|e face-dewn en an |ncl|ne bench,
held|ng a dumbbell |n each hand w|th
yeur alms fac|ng each ether.
O kee|ng yeur chest en the bench,
retract yeur sheulder blades te rewthe
we|ghts u, lead|ng w|th yeur elbews.
O 5lewly lewer back te the start.
Hkk lt k8l8 I
Hkk lt k8l8 2
Bent-ever rew
lncline reverse
dumbbell rew
menstness.ce.ukOCOBLl 20J3131
A B
A B
132OCOBLl 20J3menstness.ce.uk
'-
spclflca||y th ntlr pcstrlcr chaln,
as w|| as ycur quads and hlp f|xcrs.
Sprlntlng as fast as ycu can ls th
dflnltlcn cf hlgh-lntnslty xrcls
- th lmpact and fast muscu|ar
ccntractlcns fcrc ycu tc wcrk hard.
l'mccnvinceu. Where uc l stcrt?
Start wlth fcur cr flv J00msprlnts
wlth 90 sccnds' rst btwn
Want tc gt |an and strcng7 Spdlng up ycur cardlc ls th answr, says tralnr Anthcny Shaw
1hr's cn mthcd cf tralnlng that
wl|| h|p ycu gt |anr, strcngr
and mcr muscu|ar, lmprcv ycur
skln and cardlcvascu|ar functlcn,
mak ycu f| ha|thlr and caus
ycur stubbcrn ca|vs tc grcw.
What's mcr, ycu can dc lt ln cn
cr twc 20-mlnut ssslcns ach
wk - and lt dcsn't hav tc ccst
ycu anythlng. What's thls maglca|
tralnlng systm7 Sprlntlng.
l uiun't think running ccuu hep
buiu strength. Wcs l wrcng?
1radltlcna||y, pcp| hav |lftd
wlghts tc bul|d musc| and dcn
cardlc tc burn fat. 1h trcub| ls, thls
c|d-schcc| apprcach cf |cw-lntnslty,
hlgh-vc|um cardlc wcrk cr hlgh-rp
strngth nduranc wcrk |ads tc a
rductlcn ln th slz cf ycur typ 2,
cr fast-twltch, musc| flbrs (that's
badl, and vn tc scm typ 2b flbrs
blng ccnvrtd tc typ 2a (gccd
fcr cardlc, but bad fcr strngth and
pcwrl. |t wl|| a|sc |ad tc an lncras
ln g|yccgn and trlg|ycrld stcrs ln
ycur musc|s, whlch ls why marathcn
runnrs dcn't tnd tc gt supr-|an.
Baslca||y, lf ycu stlck tc |ngthy
cardlc wcrkcuts ycu'|| gt bttr at
mcvlng s|cw|y fcr a |cng prlcd. Ycu'||
a|sc gt sma||r, wakr and stcr
mcr fat. Of ccurs, a dcnt strngth
prcgramm wl|| cffst ths ffcts,
but ycu'd ssntla||y b runnlng
hard and nct gttlng anywhr.
5c shcuu l uc cng ccruic sessicns?
Nct lf ycu want tc |cck rlppd. Cardlc
can h|p ycu tc |cs fat but lt wcn't
dc anythlng tc bul|d musc|. Cardlc
ls cn|y strlct|y ncssary whn an
lndlvldua| ls sc cvrwlght lt's th
hlghst lntnslty thy can hand|.
Hcwvr, cnc thy'v adaptd tc lt,
th prcgramm shcu|d gt tcughr.
Whlch brlngs us tc sprlntlng.
Why is sprinting better thcn jcgging?
1wc wcrds. hcrmcna| ba|anc.
Sprlntlng stlmu|ats th r|as cf a
hug amcunt cf anabc|lc hcrmcns
lntc ycur b|ccdstram. As a rsu|t,
ycur musc|s bccm mcr lnsu|ln-
snsltlv, sc thy radl|y abscrb mcr
nutrlnts fcr grcwth, ycu cxldls
mcr fat and th stlffnss cf |arg
artrls ls vn rducd, whlch ls
grat fcr stavlng cff hart dlsas.
Sprlntlng a|sc uss a |ct cf musc|s,
ach cn. 1hn add cn tc twc
sprlnts ach wk untl| ycu'r
at tn rps. Onc ycu'r capab|
cf prfcrmlng tn J00msprlnts
wlth 90 sccnds' rst, ycu shcu|d
b ab| tc vary th wcrk|cad and
start havlng scm ra| fun.
1c add varlty, try runnlng
hl||s, changlng arcund th rst
lntrva|s, prfcrmlng a sccnd,
shcrtr rccvry wcrkcut ln th
sam wk (rcugh|y 60cf th
vc|um cf ycur maln sprlnt dayl
cr dclng sprlnts cn th rcwr cr
blk. !ust stay wlthln th hcrmcna|
prlnclp|s cf shcrt rst prlcds and
mcdrat tc hlgh-lntnslty |v|s
and ycu'|| rap th rwards.
KN0WL6006
5printinqstimu|ctcs tnc
rc|ccscoj cncbo|ic normoncs,
soyour musc|cs cbsorb
morcnutricnts jor qrovtn'
LAY FA5T AN0L005
Cet the hung ej sprntng7 Vury thngs wth these werkeuts
0
6 x 200msrint
with 2min rest
Pregress by uddng twe
sprnts euch week jer
twe weeks untl yeu're
ut ten reps.
0
6 x B0msrint and
back l160meverall}
with 90sec rest
Runnng u set dstunce und
buck requres twe ucceleruten
phuses. Yeu'll huve te werk
hurd te get buck up te speed
en the return sectens.
O
6 x 100msrint
with 60sec rest
Pregress by uddng 20m
te euch sprnt every week,
se n week twe yeu'll de 6 x
120m, n week three yeu'll
de 6 x 140mund se en.
Keep the rest ut 60sec.
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10
MMA0RlLL5 MMA0RlLL5 MMA0RlLL5
TemWatsen
Age 3J
He|ght J.B5m
We|ght B4kg
Ach|evements
OBAMMA and UCMMA
m|dd|ewe|ght t|t|es
OP|ght of the N|ght and
knockout of the N|ght at
UPC on Pue| 1V: Barao vs
Mc0ona|d, Pebruary 20J3
OJ6 w|ns |n 22 MMA bouts
menstness.ce.ukOCOBLl 20J3135
K|N0K0N0
88|J|8b U|0 M|00LLwL|0bJ J0M
,
K0N0
,
wAJ80N bA8
JbL 8J8LN0Jb AN0 P0wL8 J0 8bAKL UP b|8 0|V|8|0N
H
e may be the new||d on the UlC
b|oc|, but omWatson
n|c|named 'kong' because ot h|s
penchant tor wear|ng a gor|||a
mas| |nto the cage has dom|nated var|ous
reg|ona| MMA c|rcu|ts tor the past decade
Atter start|ng |n the Ukbased Cage lage
Champ|onsh|ps he moved over to the Br|t|sh
Assoc|at|on ot M|xed Mart|a| Arts (BAMMAl,
where he too| on Mur||o 'N|nja' lua, brother
ot tormer UlC ||ght heavywe|ght champ|on
Maur|c|o 'Shogun' lua, kat|e lr|ce's ex A|ex
le|d and current UlC ||ghtwe|ght !ohn
Magu|re and u|t|mate|y became the
promot|on's m|dd|ewe|ght champ|on l|s
ach|evements brought h|mto the attent|on
ot the UlC, wh|ch s|gned h|mup |ast year
l|s t|rst UlC t|ght aga|nst the rap|d|y
|mprov|ng Amer|can Brad avares at
UlC On lue| V |n September 20J2 d|d
not, however, go to p|an Outstruc| and
outwrest|ed tor three rounds, Watson |ost
a sp||t dec|s|on and |t |oo|ed as |t h|s UlC
career m|ght be dera||ed atter just one t|ght
As a resu|t h|s next bout, aga|nst Stan|s|av
Ned|ov |n lebruary, was a doord|e batt|e
tor h|s UlC career 0esp|te gett|ng tagged
c|ean|y a number ot t|mes dur|ng the t|rst
round a ha||mar| ot Watson's t|ghts he
mounted a st|rr|ng comebac| |n the second,
kO|ng Ned|ov at the 4m|n 42sec mar|
lere he ta||s about howhe
overcame Ned|ov, h|s |t|nerant tra|n|ng
strategy and why he won't spar tor
at |east a month atter a t|ght
Hewd|d f|ght|ng Nedkev cemare
w|th f|ght|ng Tavares7
avares |s a |ot t|ghter and more detens|ve
whereas Ned|ov comes to t|n|sh, wh|ch
means he |eaves h|mse|t open when
he starts to sw|ng S|nce l'mmore ot
a str||er than a wrest|er, l cou|d ta|e
advantage ot the ho|es |n h|s detence
Yeu den't send much t|me tra|n|ng
|n the Uk. Why |s that7
he tra|n|ng here |sn't good enough yet
to prepare you tor the guys you tace at
the e||te |eve| lor that you need
to wor| |n the US or Braz||
'The 0FC is the
pinnacle ef the spert
and if yeu den't
perferm, yeu den't
deserve te be there'
136OCOBLl 20J3menstness.ce.uk
'l'malways leek|ng te
|ncererate newtyes ef tra|n|ng
that can make me strenger
and faster,' says Watsen
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Watsen's strength werkeut
Watson |s one ot the strongest t|ghters |n the UlC's m|dd|ewe|ght d|v|s|on
lncrease your brute strength w|th h|s O|ymp|c ||tt|ng|nsp|red wor|out
MMA0RlLL5
O W|th feet [ust w|der than sheulder-w|dth aart,
rest the bar aga|nst the back ef yeur sheulders.
O 5quat dewn unt|l yeur th|ghs are at least arallel te
the fleer, then dr|ve back u threugh yeur heels.
5quat
Sets 3 leps 3 lest 3-5m|n
0
O
O Cr| arallel bars, kee|ng yeur bedy ur|ght.
O W|th yeur elbews e|nt|ng stra|ght back and kee|ng
yeur cere braced, lewer yeur bedy as far dewn as yeu
can cemfertably ge, then ress back u ewerfully.
Weighted dip
Sets 3 leps Te fa|lure lest 3-5m|n
O 5tand tall rest|ng the barbell acress
the frent ef yeur sheulders.
O Ce |nte a quarter squat and exles|vely ush the
bar abeve yeur head. At the same t|me, br|ng
yeur feet eff the fleer and land |n a sl|t stance.
5plit jerk
Sets 3 leps 4 lest 3-5m|n
O 5tand w|th yeur sh|ns teuch|ng the bar
and feet sheulder-w|dth aart.
O 5quat and gras the bar w|th an everhand gr|.
O xles|vely ull the bar u te yeur chest, d||ng
te catch |t en the frent ef yeur sheulders.
ewer clean
Sets 3 leps 3 lest 3-5m|n
0
0
Watsen says 'ln the early stages ef a
training camp l ge as heavy as pessible
fer very fewreps te build leg strength
fer kicks and takedewn defence.'
Watsen says 'This strengthens yeur
chest te help yeu centrel an eppenent
in the clinch. lf yeu den't have chains,
attach a weight plate te a belt.'
Watsen says 'This 0lympic meve brings
yeur whele bedy inte play. lt beests
strength and its explesive nature means
it's great fer pewering yeur takedewns.'
Watsen says 'Again l ge as heavy as
pessible. The clean builds whele-bedy
strength that's vital in a scramble.'
menstness.ce.ukOCOBLl 20J3137
C0NTlNUD0NNXT PAC
13BOCOBLl 20J3menstness.ce.uk
Yeu've werked w|th seme ef the best
f|ghters and ceaches |n MMA. What
have yeu learned fremthem7
At the moment l'mtra|n|ng w|th lnew|y
ret|red UlC m|dd|ewe|ght Br|an Stann |n
At|anta, who has an amaz|ng wor| eth|c and
h|ts rea||y hard l've wor|ed a |ot w|th Creg
!ac|son, who tra|ns we|terwe|ght champ|on
Ceorges Stl|erre and ||ght heavywe|ght
champ|on !on !ones and |s poss|b|y the best
coach |n the game l count h|mas a tr|end so
even when l'mnot wor||ng w|th h|mevery
day, l can r|ng h|mtor strategy adv|ce
ln recent menths the UFC has cut a
let ef f|ghters frem|ts rester. Hew
much dees that rey en yeur m|nd7
l don't |et |t bother me h|s |s the p|nnac|e
ot the sport and |t you don't pertorm, you
don't deserve to be there l|us there's
a|ways the chance to get bac| |n |t you
do get dropped lt's a b|t |||e re|egat|on
tromthe lrem|er league you can
get promoted bac| to the b|g t|me
MMAtra|n|ng reg|mes are ameng
the mest demand|ng |n sert.
Hewdees yeur break dewn7
l do three sess|ons a day on most
days, a|though on Wednesdays and
O Lee a res|stance band areund yeur
wa|st and f|x |t te a e|nt beh|nd yeu.
O end yeur knees and dr|ve away frem
the f|xed e|nt |n ene b|g ste.
kesistance band drive
Sets 3 leps 10 lest 90sec
O Held the ball |n beth hands, sw|ng |t between
yeur legs, then exlede uwards and threw
|t backwards ever yeur head. lf th|s w|ll be
frewned en |n yeur gym, held en te |t at the te.
O |ther retr|eve the ball, get a fr|end te
ass |t back er reset fer the next re.
0verhead medicine ball threw
Sets 3 leps 10 lest 90sec
O Use an everhand gr|, hands sheulder-w|dth
aart, and start w|th yeur arms fully extended.
O Pull yeurself u by squeez|ng yeur lats tegether.
O When yeur ch|n |s abeve yeur hands, ause
br|efly, then lewer back te the start.
ull-up
Sets As fewas ess|ble leps 50
lest As l|ttle as ess|ble
0
0 0
Watsen says 'This replicates
a takedewn. 0se the thickest
resistance band yeu can find te
make it as challenging as pessible.'
Watsen says 'This mimics a
wrestling-style slam. ick a weight
clese te that ef an real eppenent - yeu
can use a 0FC dummy er heavy bag.'
Watsen says '0reat fer upper-bedy
and cere strength. l start with pull-ups
and mix up sets ef ten with hammer-
grip and cenventienal chin-ups.'
Watsen |n h|s UFC
debut, a narrewdefeat
te rad Tavares
Watsen's strength werkeut
MMA0RlLL5
Saturdays l'|| norma||y reduce th|s to just
one or two hen l rest on Sunday
That's at least 14 sess|ens a week -
deesn't that mean yeu're evertra|n|ng7
lromday to day the sess|ons are very
d|tterent l m|ght do wrest||ng |n the
morn|ng and a str|||ng sess|on |ater on
and t|n|sh w|th a sw|mor a cond|t|on|ng
sess|on, so |t's not as |t l'mpound|ng my
body hard a|| the t|me he |ey |s to ||sten
to your body lt you're not on top torm, you
have to d|a| |t bac| or you'|| get |njured
Hewde yeur cend|t|en|ng werkeuts
change as yeu get cleser te a f|ght7
Norma||y l do those ||nd ot wor|outs
on Wednesdays and Saturdays ln the
ear|y stages ot a J2wee| t|ght camp
l go heavy to bu||d strength, then as l
get c|oser to the bout l tocus more on
speed and exp|os|veness hat means
we go ||ghter and |ncrease the reps
Yeu need ser|eus endurance te f|ght
hard fer three reunds. De yeu de
any sec|f|c card|e tra|n|ng7
Atter my strength sess|ons l otten do
some trac| wor| lt's hard to go tromheavy
squats to spr|nt|ng but |t's a great way
ot rep||cat|ng the energy demands ot a
t|ght l norma||y do 400m, J00mand S0m
runs l |ncrease the 400s tor the t|rst tour
wee|s ot a camp and then start to reduce
the number wh||e |ncreas|ng the J00s and
S0s h|s bu||ds a good base ot endurance,
then l wor| on my exp|os|veness w|th the
shorter d|stances ln a t|ght th|s trans|ates
to taster ta|edowns, ||c|s and punches
'l've enly been 0lympic
lifting fer the past
year but l've neticed
it has made me a let
mere explesive'
menstness.ce.ukOCOBLl 20J3139
MMA|s all abeut master|ng d|verse
f|ght|ng techn|ques. De yeu try te aly
a s|m|lar leg|c te yeur cend|t|en|ng7
Abso|ute|y l'ma|ways |oo||ng to
|ncorporate newtypes ot tra|n|ng that
can ma|e me stronger and taster l've
on|y been O|ymp|c ||tt|ng tor the past year
but l've rea||y not|ced |t has made me
a |ot more exp|os|ve lt's had a |noc|
on ettect on my body compos|t|on too
l'mb|gger and more r|pped Lven |t
you're not tra|n|ng tor a sport, O|ymp|c
||tt|ng w||| get you |nto superb shape
There's always been a let ef talk abeut the
r|sks ef bra|n |n[ury frembex|ng and new
MMA. ls that semeth|ng that werr|es yeu7
lt you don't th|n| about |t, you're an
|d|ot l try not to spar tor a good month
atter a t|ght to protect my bra|n
UFC 164 takes lace en 31st August and w|ll
be shewn l|ve en T 5ert and ufc.cem
www.CPNA0FA160PNP.CDM
A
9
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L
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05 DN
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For Fxplosive Fnergy, Slrenglh ond Musculor Pumps.
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THE 5T0RY 00NTNUE5
menstness.ce.ukOCOBLl 20J3141
0N6-KlTW0RK00T TRAlN6R
here are p|enty ot th|ngs you snou|cn't do on a gymba|| lt you attempt any
sort ot dumbbe|| move you'|| be torced to drop the we|ght to t|rstdayatthe
gym|eve|s, tor |nstance, and any sort ot c|rcus tr|c|ery |s |||e|y to end |n tears
But used correct|y, your |nt|atab|e tr|end |s one ot the best too|s |n the gym lts
|nherent |nstab|||ty means you'|| recru|t dozens ot t|ny musc|es as we|| as your
major ones and |eep themunder tens|on dur|ng every rep he wor|out here
|s spec|t|ca||y des|gned to g|ve your abs a good go|ngover at the same t|me
as test|ng the rest ot your body lor best resu|ts, do every rep under contro|
mensf|tness.ce.uk/enek|t
5phere
facter
Want toch|se| out a s|x-pack7
Makesureyour tra|n|ng|s ontheba||
ress-up
O 5tart w|th yeur sh|ns en the ball and yeur
bedy |n a stra|ght l|ne. kee yeur arms
stra|ght and make sure yeur h|s den't sag.
O Lewer yeur chest under centrel
unt|l |t's f|st-d|stance fremthe fleer,
then ress u exles|vely.
0
O
Cymball ti
1ry tc nnd a ba|| that's
th rlght slz fcr ycu
- 55cmls sultab| fcr mcst
mn, but thr ar a|sc
50cmand 60cmba||s
lf ycu'r shcrtr
cr ta||r.
1ralnlng tcc|
Cymbcll
1ralnlng gca|
Cere pewer
Hcwtc dc
th wcrkcut
C|rcu|ts 3
Rest between
c|rcu|ts 90sec
kes fer
each meve
B0lNNk
B
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10
A0VANC0
12
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142OCOBLl 20J3menstness.ce.uk
ike
O 5tart w|th yeur feet en the
ball and yeur arms stra|ght.
O race yeur abs and use yeur
cere te ull yeur feet |n, kee|ng
yeur arms and legs stra|ght and
l|ft|ng yeur bettem|nte the a|r.
O
0lute-hamstring raise
O L|e en yeur back en the fleer w|th yeur
heels en the ball and yeur bedy |n a stra|ght
l|ne. Yeur h|s sheuld be eff the fleer.
O Pull yeur heels tewards yeur bedy and l|ft yeur
h|s te rell the ball |n. Pause at the
te and return te the start.
5kier
O 5tart |n a ress-u es|t|en. Tw|st yeur
h|s te ene s|de and k|ck yeur te leg eut
beh|nd yeu w|th a 90` bend |n the knee.
O Reverse the mevement and
then tw|st te the ether s|de.
0
keverse
hyperextensien
O L|e w|th yeur terse en the ball w|th yeur
legs bent and yeur tees en the fleer.
Teuch yeur hands te yeur head.
O race yeur cere and l|ft yeur terse. Lewer
under centrel, then l|ft aga|n. Den't beunce.
0 0
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0N6-KlTW0RK00T
Next month
ench
0
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MF PR0M0Tl0N
1c advrtls hr ca|| Kathryn cn 0207907 6557
NAM: Merc| Maman
0ccuatien: C|assy bspck glfts fcr ycu and ycurs
Mere |nfe: Por more |nformat|on,
v|s|t www.merc|maman.co.uk or
ca|| 020 773J J377.
Merc| Maman effers a
beaut|ful range ef beseke
g|fts. Our Open 0|sc Brace|et
0uo (p|ctured above, E39
tor one, E70 tor twol can be
handengraved w|th the words
ot your cho|ce Whether you
want to s|mp|y engrave a |oved
one's name or record a un|que
message, the poss|b|||t|es
are end|ess Merc| Maman's
NAM: VA-Carments NAM: kez|e
0ccuatien: Sty|lsh mnswar ycu nd tc cwn 0ccuatien: 1cp-qua|lty mat and flsh d|lvrd tc ycu
VA-Carments stands fer
V|sual Art|st|c Carments.
At VACarments we are
|nown tor our superb taste |n
menswear lav|ng the h|ghest
standards ot qua||ty |s |ey to
each product we ma|e, r|ght
down to the execut|on ot
tabr|c We are a|so |nown tor
co||aborat|ng w|th we|||nown
organ|sat|ons and compan|es
such as |oca| and nat|ona|
un|vers|ty groups, CShoc|, l
lUV llVL and Barc|ays Ban|
hroughout our d|verse range
ot products we demonstrate
sty|e w|thout barr|ers to
create more than a tash|on
brand the VA l|testy|e
Our menswear range |s
ava||ab|e at ASOS, VAOn||ne
Store and rendset Uk
kez|e Feeds effers an eff|c|ent
nat|enw|de del|very serv|ce
that caters te the l|festyles
ef all f|tness enthus|asts.
A|though best|nown tor
exot|c meat, kez|e loods a|so
otters a tantast|c range ot
h|ghprote|n, |ean, trad|t|ona|
meat such as ch|c|en, |oca||y
shot pheasant and grass
ted beet kez|e a|so has a
se|ect|on ot trad|t|ona| t|sh
such as haddoc| and sa|mon
W|th th|s exc|t|ng var|ety
ot de||c|ous and t|avoursome
Mere |nfe: ema|| |nfoQva-g|td.com
or v|s|t www.va-g|td.com
Mere |nfe: www.kez|efoods.co.uk
Lnter code LA1J0 for J0 off your
next order. Code va||d unt|| J5/JJ/J3
ded|cated teamw||| hand
cratt your g|tt and |ov|ng|y
g|ttwrap your treasure |n
our renowned orange box
NAM: Ha|r-v|t
0ccuatien: Vltamlns that kp ycur halr ha|thy
Mere |nfe: Ha|r-v|t reta||s at E9.99 for 30 capsu|es or E25.99
for 90 capsu|es. Contact Hea|thA|d Ltd on 020 B426 3400 for
purchase and stock|st |nformat|on or v|s|t www.hea|tha|d.co.uk.
Tak|ng da|ly v|tam|ns
and m|nerals lays a
v|tal rele |n kee|ng
ha|r healthy. la|rv|t~
capsu|es are spec|t|ca||y
tormu|ated to prov|de v|ta|
nutr|ents that are requ|red
tor hea|thy|oo||ng ha|r
hey're enr|ched w|th B
v|tam|ns wh|ch wor| as
an ant|age|ng agent by
prevent|ng grey|ng and
ha|r |oss Z|nc has a hea||ng
ettect on the sca|p and
rejuvenates ha|r to|||c|es
lydro|ysed ge|at|ne he|ps
to strengthen na||s and ha|r
and to tort|ty your ha|r shatt
and sca|p Am|no ac|ds are
|ey to the comp|et|on and
rejuvenat|on ot the ha|r growth
cyc|e they he|p to bu||d new
ce||s, promote ha|r growth
and |mprove the qua||ty
and texture ot your ha|r
meat you'|| never be short
ot |deas tor creat|ng home
made mea|s th|s autumn
S|mp|y order on||ne to
rece|ve your trozen goods the
next day and |ndu|ge |n some
mouthwater|ng, nutr|t|ous
trad|t|ona| or exot|c meat
W
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MAlNW0RK00T
||kN
hk0H|N|
8LA8J AwAY 8JU8808N |AJ
|N !U8J I2 8L88|0N8
F
lrst, th bad nws. whn
lt ccms tc fat |css,
vc|utlcn ls agalnst ycu.
Ycu'v bn gntlca||y
prcgrammd cvr ml||nnla tc stcr
fat as mrgncy nrgy ln tlms cf
famln. 1h gccd nws7 Ycu can
trlck ycur bcdy tc wcrk arcund thls
tc shd fat whl| galnlng musc|.
1hls mcnth's wcrkcut ls dslgnd
tc m|t fat fflclnt|y uslng a tralnlng
mthcd kncwn as prlphra|
hart actlcn. 1hls lnvc|vs dclng a
suprst cf uppr- and |cwr-bcdy
|lfts tc pump b|ccd and cxygn tc
ycur musc|s. Bcaus lt uss blg
ccmpcund |lfts sparatd by shcrt
rst prlcds, ycu a|sc gt musc|-
bul|dlng bnflts, whlch furthr
bccsts ycur bcdy's fat-burnlng
abl|lty. 1h rsu|t7 Ycu'd bttr
start savlng fcr nwc|cths.
Hewte de th|s menth's werkeut
1hr ar thr wcrkcuts ach wk. Plck a wlght that
a||cws ycu tc prfcrma|| th rps wlth gccd fcrm. 0c a||
th rps cf th flrst xrcls cf th flrst suprst, rst as
lndlcatd, thn dc a|| th rps cf th sccnd mcv, rst
agaln, thn rpat. Onc a|| sts ar dcn, start th nxt
suprst. Stlck tc th sts, rps, tmpc and rst prlcds
dtal|d, and |av at |ast cn day btwn ssslcns.
1h tmpc flgur lndlcats hcw|cng ycu shcu|d tak tc
|cwr th wlght, paus, |lft th wlght and paus. An
'X' mans ycu shcu|d prfcrmach rp xp|cslv|y.
menstness.ce.ukOCOBLl 20J3145
146OCOBLl 20J3menstness.ce.uk
\dR|d| 1
Warmup w|th some ||ght barbe|| squats, gradua||y |ncreas|ng the we|ght
wh||e decreas|ng the reps unt|| you get to your work-set we|ght. S|||RS| L
IA
5quat
O Sets 4 / leps 12 / empo 3010 / lest 10sec
O 5tand w|th yeur feet sheulder-
w|dth aart and yeur tees
e|nt|ng eutwards sl|ghtly.
Rest the bar en the back ef yeur
sheulders and held |t w|th an
everhand gr| sl|ghtly w|der
than yeur sheulders w|th yeur
elbews e|nt|ng te the fleer.
O 5quat, kee|ng yeur chest u,
unt|l yeur th|ghs are at least
arallel te the fleer. The deeer
yeu can squat, the better.
O Dr|ve back u threugh yeur
heels te return te the start.
IB
ull-up
O Sets 4 /leps 8 /empo 2010 /lest 90sec
O 5tart frema dead hang w|th
yeur arms fully extended,
held|ng the bar w|th an everhand
gr| sheulder-w|dth aart.
O 5queeze yeur lats tegether
te ull yeurself u.
O 0nce yeur ch|n |s h|gher than
yeur hands, return te the start.
menstness.ce.ukOCOBLl 20J3147
MAlNW0RK00T
2A
keverse-
grip bent-
ever rew
O Sets 4 /
leps 12 /
empo 2010 /
lest 10sec
O W|th yeur cere braced,
back stra|ght and
sheulder blades
retracted, bend yeur
knees sl|ghtly and lean
ferward fremthe h|s.
O Cras the bar w|th an
underhand gr| [ust
w|der than sheulder-
w|dth, lett|ng |t hang
at knee level.
O Pull the bar u te
yeur chest, retract|ng
yeur sheulder blades,
then lewer the bar
slewly te the start.
2B
5traight-leg kemanian deadlift
O Sets 4 /leps 12 /empo 2010 /lest 90sec
O 5tand tall w|th yeur feet
sheulder-w|dth aart, held|ng
a barbell w|th an everhand
gr| [ust euts|de yeur th|ghs.
O kee|ng yeur legs stra|ght w|th
lecked knees, lean ferwards frem
yeur h|s - net yeur wa|st - and
lewer the bar dewn the frent ef
yeur legs unt|l yeu feel a geed
stretch |n yeur hamstr|ngs.
O Reverse the meve back te the start
and ush yeur h|s ferwards.
S|||RS| 2
S|||RS| 3
3A
0umbbell
bench press
O Sets 4 /
leps 12 /
empo 3010 /
lest 10sec
O L|e en a flat bench
held|ng a dumbbell
|n each hand.
O kee yeur feet flat en
the fleer, yeur uer
back aga|nst the bench
and yeur cere braced.
O Press the we|ghts u
but den't leck eut yeur
elbews at the te.
O 5lewly lewer the
we|ghts back te yeur
chest, flar|ng yeur
elbews eut te the s|de.
3B
0umbbell
lunge
O Sets 4 /leps 12 /
empo 2010 /
lest 90sec
O 5tand tall, held|ng a
dumbbell |n each hand.
O kee|ng yeur cere
braced, take a b|g ste
ferwards w|th ene feet
and lunge unt|l beth
yeur knees are at 90`.
O Push eff fremyeur
frent feet te return te
the start es|t|en.
O Reeat w|th yeur ether
leg te cemlete ene re.
\dR|d| 2
14BOCOBLl 20J3menstness.ce.uk
Warmup Warmup w|th some ||ght barbe|| dead||fts, gradua||y |ncreas|ng
the we|ght wh||e decreas|ng the reps unt|| you get to your work-set we|ght. S|||RS| L
IA
0eadlift
O Sets 4 / leps 12 / empo 2010 / lest 10sec
O 5tand |n frent ef a barbell and
squat te gr| the bar w|th e|ther
an everhand er alternate gr|
[ust euts|de yeur knees.
O kee|ng yeur cere braced and yeur
sheulders retracted, ush dewn
threugh yeur heels and use yeur
glutes te ewer the |n|t|al l|ft.
O kee the bar clese te yeur bedy
and, as |t asses yeur knees,
ush yeur h|s ferwards.
O Reverse the mevement
back te the start.
IB
Triceps dip
O Sets 4 / leps 8 / empo 3010 / lest 90sec
O Cr| arallel bars, kee|ng
yeur bedy ur|ght.
O W|th yeur elbews e|nt|ng
stra|ght back, lewer yeur bedy
as far as yeu can cemfertably ge
w|theut stress|ng yeur sheulders.
O kee yeur cere braced and den't
sw|ng yeur legs fer mementum.
O Press back u ewerfully
but den't leck eut yeur
elbews at the te.
MAlNW0RK00T
menstness.ce.ukOCOBLl 20J3149
2A
Chin-up
O Sets 4 /
leps 8 /
empo 3010 /
lest 10sec
O Crab the bar w|th
an underhand gr|,
hands sheulder-
w|dth aart. 5tart
frema dead hang
w|th yeur arms
fully extended.
O Pull yeurself u
by squeez|ng yeur
lats tegether.
O 0nce yeur ch|n |s
h|gher than yeur
hands, lewer
yeurself back
te the start.
2B
Leg press
O Sets 4 /
leps 15 /
empo 2010 /
lest 90sec
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
O Release the leck and
ush threugh yeur
heels te stra|ghten
yeur legs.
O Pause br|efly at
the te, then bend
yeur legs te return
slewly te the start.
S|||RS| 2
S|||RS| 3
3A
5quat
jump
O Sets 4 /
leps 15 /
empo X /
lest 10sec
O 5tand tall w|th
yeur feet sheulder-
w|dth aart and
yeur cere braced.
O 5quat unt|l yeur
th|ghs are at least
arallel te the fleer,
kee|ng yeur knees
|n l|ne w|th yeur
tees, then ush eff
the greund se beth
feet leave the fleer.
O As yeu land, ge
stra|ght |nte the
next squat.
3B
ress-up
O Sets 4 /leps 15 /empo 2010 /lest 90sec
O 5tart w|th yeur hands sheulder-w|dth aart and
bedy stra|ght fremhead te heels.
O Lewer yeurself unt|l yeur elbews reach 90`, then ress back u.
\dR|d| 3
MAlNW0RK00T
150OCOBLl 20J3menstness.ce.uk
Warmup w|th some ||ght barbe|| front squats and shou|der presses, gradua||y
|ncreas|ng the we|ght wh||e decreas|ng the reps unt|| you get to your work-set we|ght. S|||RS| L
IA
Frent squat
O Sets 4 / leps 12 / empo 2010 / lest 10sec
O Rest the bar en the frent ef yeur
sheulders w|th yeur elbews
e|nt|ng ferwards and yeur
feet sheulder-w|dth aart.
O kee yeur chest ur|ght and
yeur cere muscles braced.
O 5quat unt|l yeur th|ghs are at
least arallel te the fleer. The
deeer yeu can squat, the better.
O Dr|ve back u threugh yeur heels.
IB
5heulder press
O Sets 4 / leps 10 / empo 3010 / lest 90sec
O Rest the bar en the frent ef
yeur sheulders, gr||ng |t
w|th yeur hands [ust w|der
than sheulder-w|dth aart.
O Press the bar uwards unt|l
yeur arms are extended
everhead, kee|ng
yeur cere braced.
O Lewer back te the start es|t|en.
152OCOBLl 20J3menstness.ce.uk
MAlNW0RK00T
\dR|d| 3
2A
Hammer-
grip
chin-up
O Sets 4 /
leps 8 /
empo 2010 /
lest 10sec
O Cras the bar w|th
alms fac|ng yeu and
yeur hands sheulder-
w|dth aart.
O 5tart frema dead
hang w|th yeur arms
fully extended.
O 5queeze yeur lats
tegether te ull
yeurself u.
O 0nce yeur ch|n |s
h|gher than yeur
hands, lewer
yeurself back
te the start.
2B
Leg
extensien
O Sets 4 /
leps 15 /
empo 2010 /
lest 90sec
O 5|t en the mach|ne,
fellew|ng |ts
|nstruct|ens te
es|t|en yeurself
cerrectly and safely.
O W|th the ad aga|nst
the lewer art ef yeur
sh|ns, stra|ghten
yeur legs te l|ft |t.
O Return te the start.
S|||RS| 2
S|||RS| 3
3A
0umbbell pull-ever
O Sets 4 /leps 10 /empo 2010 /lest 10sec
O L|e flat en a bench w|th yeur head and sheulders
suerted and yeur feet flat en the fleer.
O Held a s|ngle dumbbell w|th beth hands ever
yeur chest and brace yeur cere.
O kee|ng enly a sl|ght bend |n yeur elbews, lewer the we|ght back
beh|nd yeur head unt|l yeu feel a geed stretch |n yeur chest.
O Use yeur ecs te ull yeur arms back ever yeur head te return te the start.
3B
Bex jump
O Sets 4 /
leps 15 /
empo X /
lest 90sec
O 5tand w|th yeur
feet e|ther s|de
ef a bex.
O Dre |nte a
half-squat then
exles|vely ush
eff fremthe fleer
and land w|th beth
feet en the bex.
O Ium back dewn te
the start es|t|en.
IkL
N
l0`8
8MIL8I 8kkL
DesIghed Ih Swedeh
AvaIlable aI CNC ahd Ih relahd aI all Elverys SporIs
5 M A T 5 H A k E . C D . U k
MF Pk0M07l0N
\J|||''|N|/|'
|..| ,.+. |...e .+1e| |'e '.1, ,.+
..+| |.|e. .'|'|'ee 'e'||+' |..'+'+.'1
lt's a Creat 5hakel
1hls lmprsslv blt cf klt ls
dv|cpd and manufacturd
hr ln th UK. |ts unlqu
shap mans lt mlxs
pcwdrs wlth as, wlthcut
th nd cf a msh.
1h shakr flts bcth cup
hc|drs and blk cags and
ls guarantd |ak-prccf.
Prscna|lsd brandd
shakrs ar aval|ab| whn
crdrlng a quantlty cf just 50.
Mere |nfe: Quote 5haker22
for PRLL or|g|nat|on worth E35|
sportbott|esd|rect.co.uk
0J264 3234J0
The urban cleth|ng brand
w|th a celebr|ty fellew|ng
Wcrna||cvr's suprb-qua|lty
mn's and wcmn's ts and
hccdls fatur rtrc-sty|
prlnts ndcrsd wlth thlr
slgnatur flv-star |ab|.
1hy hav an ath|tlc flt
and ar glft-packagd ln
ccc| rcyc|d tubs. Chck
cut th nwMcnza, L Mans
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kickyHatten
7he fermer werld bexing chamien talks te MF
abeut menastic training, a rematch with Fleyd
Mayweather and why he regrets getting fat
What have yeu been de|ng s|nce
hang|ng u the gleves last year7
l own a gym|n my hometown ot lyde, where l tra|n
t|ghters, |nc|ud|ng the Luropean ||ght m|dd|ewe|ght
champ|on, Sergey labchen|o, and the number
one Luropean bantamwe|ght contender, Zhanat
Zha||yanov l a|so tra|n a stab|e ot young prospects,
p|us l'ma promoter w|th my own company, latton
lromot|ons l'mbus|er than l've ever been
What was the reudest mement ef yeur career7
ln terms ot box|ng |tse|t, |t's got to be beat|ng kostya
szyu tor the lBl ||ght we|terwe|ght t|t|e |n Manchester
|n tront ot 20,000 tans szyu was the number one
||ght we|terwe|ght and one ot the top t|ve pound
torpound boxers |n the wor|d at that po|nt But the
th|ng l'mmost proud ot |s my tan base About 2S,000
peop|e t|ewto las Vegas tor my t|ght w|th l|oyd
Mayweather l|n 0ecember 2007, and 60,000 came
to Manchester tor my homecom|ng t|ght w|th !uan
lazcano l|n May 2003 l may not have been the best
Br|t|sh boxer ever, but l th|n| l had the best tan base
Yeu were neter|eus fer ga|n|ng we|ght between
f|ghts, but always turn|ng u |n great shae en
f|ght n|ght. Hewwere yeur tra|n|ng cams7
hey were tough l'd spend the t|rst month |os|ng
we|ght, wh|ch meant the who|e camp wou|d |ast J2
to J4 wee|s l used to ca|| my camp 'the monastery',
because l d|d everyth|ng proper|y As we|| as my
box|ng tra|n|ng, l wou|d ||tt we|ghts tor strength and
cond|t|on|ng and l a|ways had a nutr|t|on|st to ma|e
sure l was eat|ng the r|ght tood and supp|ements
l was very d|sc|p||ned and had strong w|||power
De yeu have any regrets abeut yeur career7
lutt|ng on too much we|ght between t|ghts |s
someth|ng l wou|dn't do aga|n |t l had the chance
l made ||te so much harder tor myse|t and l th|n|
|t shortened my career lt l wasn't tra|n|ng tor
a t|ght l wou|d hard|y go to the gym Nowl'm
a tra|ner myse|t, l a|ways te|| my boxers, '0on't
damage someth|ng that pays the b|||s' hey need
to |oo| atter the|r bod|es and |eep |n shape
lf yeu ceuld have a rematch w|th any ef
yeur eenents, whe weuld |t be7
l wou|d |ove to have tought l|oyd Mayweather aga|n
he was the best opponent l ever taced l threw|ots
ot hoo|s |n that t|ght, wh|ch made |t easy tor h|m
to p|c| me ott lt we'd tought aga|n, l wou|d have
thrown a |ot more stra|ght punches l'mnot say|ng
l wou|d have beaten h|mthough, because he's just
that good le'|| be remembered as a modern great
Yeu recently eened the Hatten Academy,
wh|ch runs the f|rst bex|ng f|tness regramme
accred|ted by the r|t|sh ex|ng eard ef
Centrel. What's the |dea beh|nd |t7
he latton Academy otters a mu|t||eve| box|ng
t|tness programme tor educat|ng group exerc|se
|nstructors, persona| tra|ners and t|tness |nstructors
l des|gned the courses to g|ve tra|ners a|| the box|ng
|now|edge they need to de||ver box|ng t|tness
sess|ons w|thout the need tor contact, wh|ch ma|es
themsate but ettect|ve and tun l hope |t w||| g|ve
more peop|e the opportun|ty to get an |ns|ght |nto
box|ng tra|n|ng and to get t|t at the same t|me
LA5T
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Workouts to hurn fat and hu||d musc|e


Lvery h|t of k|t exp|a|ned
0et |n shape |n 30 m|nutes a day
Ins|der t|ps fromHen
,
s F|tness experts
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5tepp|ng |nto a gymfor the f|rst t|me can be a
d|sor|ent|ng exper|ence. W|th rows of mach|nes
wherever you |ook and a vast array of free
we|ghts on d|sp|ay, |t's hard to knowwhere to
start. But even |f you're an exper|enced gym-
goer, |t's a|| too easy to fa|| |nto the rout|ne
of us|ng the same k|t |n the same way every
t|me, wh|ch means your progress w||| sta||.
1hat's where our Cym1oo|k|t comes |n. Dn these
pages you'|| f|nd a gu|de to a|| the ma|n p|eces of
k|t found |n any gym, a|ongs|de easy-to-fo||ow
workouts suggested by |ead|ng experts. W|th
our he|p, you'|| get the most out of every area
of your gym- and tra|n|ng w||| never be du||.
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1h|s gu|de w||| te|| you a|| you need to
knowabout what to do |n a gym, but you
need to make sure you're tra|n|ng |n the
r|ght p|ace or you won't make the
progress you want to. 1here are
var|ous types of gyms and membersh|p
packages: as we|| as the b|g cha|ns,
there are pared-down budget opt|ons,
outdoor tra|n|ng prov|ders and gyms
that focus on CrossP|t or MMA. 5o how
do you p|ck the r|ght gym7 By ask|ng
the r|ght quest|ons before you jo|n.
Can yeu have a trial sessien7 When you
buy a car, you expect the dea|er to |et
you test-dr|ve |t f|rst. |n the same way,
any gymshou|d |et you do a tr|a| workout
so you can be certa|n |t's the r|ght p|ace
for you before you s|gn a contract.
What classes dees it effer7 A var|ety of
c|asses not on|y offers you the opportun|ty
to |mprove d|fferent areas of your f|tness, |t
w||| a|so keep you |nterested |n work|ng out.
What dees it previde7 As we|| as the
obv|ous th|ngs such as equ|pment, staff,
showers and chang|ng fac|||t|es, many
b|g gymcha|ns st||| prov|de you w|th
towe|s and free c|asses as part of your
membersh|p. 5ome budget or pay-as-
you-go gyms have done away w|th th|s to
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keep costs down, so make a ||st of what's
essent|a| to you before p|ck|ng your gym.
Can yeu use ether branches7 Many cha|ns
nowoffer th|s for free or a sma|| add|t|ona|
cost. 1h|s |s usefu| |f you trave| on bus|ness,
or |f you've jo|ned a gymnear where you
work but you want to tra|n at the weekend.
Hewcrewded dees it get7 What t|me of
day are you p|ann|ng to use the gym7 0o
your tr|a| sess|on before work or dur|ng
a |unch hour and you'|| get a good |dea of
howbusy |t's go|ng to be dur|ng peak t|mes.
What qualificatiens de the staff have7
P|tness profess|ona|s' adv|ce w||| have a
ser|ous affect on your phys|ca| hea|th so
you want to be sure they are qua||f|ed
to g|ve |t. Persona| tra|ners shou|d have
a Reg|ster of Lxerc|se Profess|ona|s
RLPsI Leve| 3 f|tness qua||f|cat|on, wh||e
f|tness |nstructors shou|d have Leve| 2.
0ees it have the necessary facilities7 Your
f|tness needs w||| change and you need
a gymthat can accommodate th|s. Be|ow
are some of the key th|ngs |t shou|d have:
We|ght tra|n|ng area |nc|ud|ng a squat
rack, dumbbe||s, D|ymp|c barbe||s, a pu||-
up bar, a d|p stat|on, benches, f|oor space
Card|o area |nc|ud|ng treadm|||s,
row|ng mach|nes, exerc|se b|kes,
e|||pt|ca| cross-tra|ners, f|oor space
5tretch|ng area |nc|ud|ng med|c|ne,
gymba||s, mats and foamro||ers
Chang|ng fac|||t|es |nc|ud|ng
showers, |ockers and to||ets
5tud|os for one-on-one
sess|ons and c|asses
1reatment rooms for rehab
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Any gymworth |ts sa|t shou|d have an
abundance of the equ|pment needed to do th|s.
1he pr|nc|p|e of res|stance tra|n|ng |s that you
strengthen your musc|es, jo|nts and bones by
exert|ng a force or res|stance on your body,
wh|ch |s ach|eved by push|ng or pu|||ng we|ghts.
V|ve la res|stance
Pump|ng |ron w||| not turn you |nto Arno|d
5chwarzenegger |n a matter of weeks. Por
that you need a |ud|crous d|et, freak|sh
genet|cs and a he|| of a |ot of t|me on your
hands. But |f you work hard enough you can
make dramat|c changes to your body shape,
from|ncreas|ng your musc|e mass to torch|ng
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body fat. But the effects are not pure|y
aesthet|c e|ther. 1he NH5 recommends
regu|ar we|ght tra|n|ng for hea|thy bones
and reduced r|sk of heart d|sease.
5tart|ng eut
Cet a we||-versed fr|end or a persona| tra|ner
to showyou around the res|stance tra|n|ng
area of your gym. Ask themto make sure
your techn|que |s correct for these exerc|ses
so you don't r|sk |njur|ng yourse|f. 1he gear
you need7 Apart froma sturdy pa|r of tra|ners
and sty||sh gymc|obber, a b|t of cha|k to
boost your gr|p wou|dn't go am|ss. Now
you |ook the part, |t's t|me to get ||ft|ng.
1
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Whether you're just start|ng out or you're a
seasoned veteran of heavy ||ft|ng, the barbe||
shou|d forma key part of your workout.
Us|ng one |s the qu|ckest way to ach|eve
|mpress|ve strength ga|ns and because
they aren't f|xed on an ax|s ||ke mach|nes
they teach you to use a||
your musc|es together for
stab|||ty - fundamenta| for
every sport you can p|ay.
Use themon the bench
press and squat rack or
for moves off the f|oor.
1hey typ|ca||y we|gh 20kg
and have knur|ed sect|ons
for your gr|p. Load them
w|th we|ght p|ates rang|ng
fromJ.25kg to 25kg and
secure themw|th co||ars.
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7h|s ccmp|ex |nvc|ves f|ve
ccmpcund mcves perfcrmed
back-tc-back fcr a b|cckbuster
tcta|-bcdy ccnd|t|cn|ng wcrkcut.
'|t's a rea| test cf strength and
endurance and a great way tc burn
fat and bu||d musc|e at the same
t|me,' says tra|ner en 5cctt cf
C|ty Ath|et|c (c|tyath|et|c.cc.uk},
whc dev|sed th|s wcrkcut.
5ets 3
kest Nc rest between exerc|ses,
90 seccnds between sets
0eadlift Reps 10
Bent-ever rewReps 10
Hang pewer clean Reps 10
0verhead press Reps 10
5quat Reps 10
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L.:|e|| .on|e. e.e:.i.e 1
'Th|s |s a fantast|c
ester|er-cha|n exerc|se werk|ng threugh
the glutes, hamstr|ngs, uer back and cere,
wh|ch sheuld be engaged the whele t|me te
ensure the lewer back |s net ever stressed.'
SC0 SAS
1
F 3 F 10
Dead|ift
Ho|d a barbe|| w|th an overhand gr|p
just w|der than shou|der-w|dth apart.
keep your back and arms stra|ght
w|th your shou|ders retracted.
Use your g|utes to power the |n|t|a| ||ft,
push|ng down through your hee|s. keep
the bar c|ose to your body and, as |t passes
your knees, push your h|ps forward. keep
your shou|ders back throughout the move.
Reverse the movement back to the
start but f|n|sh the f|na| set by stand|ng
upr|ght ho|d|ng the bar at wa|st he|ght,
ready for the next part of the comp|ex.
2
1

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keep the same overhand gr|p on the bar
as |n the dead||ft. Promstand|ng, w|th
your shou|der b|ades retracted, bend your
knees s||ght|y and |ean forward fromthe
h|ps, |ett|ng the bar hang at knee |eve|.
Pu|| the bar up to your |ower sternum,
retract|ng your shou|der b|ades to a||ow
the bar to come up to the chest then
|ower the bar s|ow|y to the start.
'lt's |mertant te
held the cerrect esture wh|le de|ng
th|s exerc|se te |selate the uer back
muscles. Make sure yeu den't sleuch
ever the we|ght wh|le ull|ng. Yeur gr|
may beg|n te t|re but hang |n there.'
SC0 SAS
8ent-over row
F 3 F 10
1 2
1
4
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L.:|e|| .on|e. e.e:.i.e
Ho|d the bar w|th the same gr|p as for
the bent-over rowjust above your knees.
0r|ve your h|ps forwards to stra|ghten up
as you ||ft the bar c|ose to your body.
Dnce the bar passes your chest,
drop beneath |t to catch |t on the
top of your chest and stand up.
keep your e|bows h|gh to he|p keep
the bar stab|e and your chest up.
Carefu||y |ower the bar back to the start.
'A very exles|ve art ef the
cemlex, and br|ll|ant fer ewer and strength.
Mest ef the werk here sheuld be dene us|ng
a ewerful h| dr|ve te ra|se the bar se yeu
sheuldn't have te l|ft |t us|ng yeur arms.'
SC0 SAS
F 3 F 10
Pang power c|ean
1 2
1
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L.:|e|| .on|e. e.e:.i.e 4
SC0 SAS
0verhead press
F 3 F 10
W|th the same gr|p on the bar as
|n the hang power c|ean, pos|t|on
the bar on your upper chest.
keep your chest upr|ght and your core and
g|ute musc|es braced so your h|ps don't
t|p forwards dur|ng the ||ft|ng phase.
Press the bar d|rect|y upwards unt||
your arms are extended overhead.
Lower the bar back to your chest
|n front of your head and repeat.
'Altheugh |t's an everhead
l|ft, th|s exerc|se requ|res geed leg stab|l|ty
te kee yeur bedy |n a geed es|t|en. A sl|t
stance can eften hel. lf yeur ferm
starts te waver, use a shallew
squat te harness seme ewer and
mementumfremyeur legs.'
1 2
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Dn the f|na| rep of the overhead press,
carefu||y |ower the bar beh|nd your head
to rest |t on the back of your shou|ders.
5tand w|th your feet just w|der than
shou|der-w|dth apart w|th your toes
po|nt|ng s||ght|y outwards.
keep|ng the we|ght on your hee|s, squat
down keep|ng your knees w|de apart. Lower
unt|| your th|ghs are at |east para||e| to the
f|oor. 1he deeper you can squat, the more
you'|| |mprove the range of movement
and act|vat|on of your |eg musc|es.
F 3 F 10
8quat
0r|ve back up through your hee|s. P|n|sh the
f|na| rep and return the barbe|| to the f|rst
dead||ft pos|t|on by ||ft|ng |t over your head and
|owr|ng |t to the f|oor. 1hat's one comp|ete set.
'Yeu'll be breath|ng heav|ly
but den't let yeur fermfalter. Make sure yeur
knees den't ceme tegether er ge |n frent ef
yeur tees te ensure yeu're us|ng the r|ght
muscles fer th|s v|tal l|ft. Make the mest ef
yeur 90 secends' rest befere start|ng aga|n.'
SC0 SAS
1 2
1

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1he beauty of dumbbe||s ||es |n the|r
s|mp||c|ty. Wh||e barbe|| moves often requ|re
a spotter and most mach|nes serve on|y
one purpose, dumbbe||s can be used by
anyone at any t|me, mak|ng
thema h|gh|y f|ex|b|e
component of your gym
too|k|t arsena|. You can
use themb||atera||y for
ba|ance ga|ns, un||atera||y
to address weaknesses,
target musc|es w|th |so|at|on
moves or work your who|e
body w|th compound ||fts.
Most gyms w||| stock pa|rs
rang|ng fromJkg to 40kg.
LSL lhLL wLlCS ClvL 0lhlvALLLL
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Us|ng dumbbe||s, tra|ner 7cmDyer
(u|t|matec|tyf|tness.ccm} has put
tcgether th|s three-mcve shcu|der
ccmp|ex shcw|ng hcwycu can
target musc|es |ndependent|y
cr as a whc|e us|ng the same b|t
cf k|t. Ycu beg|n w|th ten reps cf
the bent-cver reverse f|ye then
gc stra|ght |ntc the |atera| ra|se
and f|n|sh w|th the Arnc|d press.
5ets 3
kest Nc rest between exerc|ses,
90 seccnds between sets
Bent-ever reverse flye Reps 10
Lateral raise Reps 10
Arneld press Reps 10
hLSlSAlCL CV00LKl
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Lun||e|| .hou|de: :i-.e e.e:.i.e 1
Ho|d|ng a dumbbe|| |n each hand,
bend your knees s||ght|y and |ean
forward 45` fromyour h|ps.
Ho|d the dumbbe||s together be|owyou
and keep your shou|der b|ades retracted.
W|th your arms s||ght|y bent, ra|se the
we|ghts out to your s|des unt|| your
arms are para||e| to the f|oor.
5|ow|y return themto the start be|owyou.
8ent-over reverse f|ye
F 3 F 10
'The rear delte|ds are the
weakest muscles |n the sheulders se |t's
best te start w|th themwhen yeu've get
the mest energy. A|mte held the te ef
the l|ft fer a secend befere lewer|ng.'
LLh SAS
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Lun||e|| .hou|de: :i-.e e.e:.i.e 2
After the f|na| rep of the bent-over
rear f|ye, stand ta|| w|th your core
braced and feet together.
Ho|d the dumbbe||s together |n front of your
abdomen w|th pa|ms fac|ng each other.
Lead|ng w|th your e|bows, ra|se the
we|ghts out to the s|des, mak|ng sure you
use your musc|es and not momentum.
5top at shou|der he|ght, then
s|ow|y return to the start.
'Th|s |nvelves a s|m|lar
mevement but by stand|ng ur|ght
yeu're sw|tch|ng the fecus te the med|al
delte|ds, the m|ddle muscles ef the
sheulder. Fecus en kee|ng yeur ferm,
lewer|ng the we|ght slewly te challenge
the muscles en beth sect|ens ef the l|ft.'
LLh SAS
Latera| raise
F 3 F 10
1 2
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Lun||e|| .hou|de: :i-.e e.e:.i.e
After the |atera| ra|se, cur| the
dumbbe||s up and br|ng them|n front
of you so your pa|ms face you.
Beg|n the ||ft by spread|ng your arms apart
and tw|st|ng themso your pa|ms nowface
forwards. As you do th|s press the we|ghts
above your head unt|| your arms are stra|ght.
Reverse the movement so that the we|ghts
are |n front of your chest aga|n. 1hat's one rep.
P|n|sh a|| 30 reps of the three-move exerc|se
before putt|ng the dumbbe||s down.
'y newyeur sheulders sheuld be
scream|ng. F|n|sh eff w|th the Arneld ress, a meve
|eneered by the Austr|an 0ak dur|ng h|s bedybu|ld|ng
days. lt uses all three heads ef the delte|ds se even when
yeu're t|r|ng yeu can werk all the muscles ef the sheulder
harder fer the b|ggest grewth and strength ga|ns.'
LLh SAS
F 3 F 10
Arno|d press
1 2
2
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Pree we|ghts are fantast|c for beg|nners
- but that doesn't mean they are beg|nner-
fr|end|y because of the |mportance they
p|ace on core strength and correct form.
Res|stance mach|nes have we|ghts f|xed on
an ax|s, wh|ch means techn|que |s eas|er
to master, mak|ng thema
good way to prepare your
body before progress|ng
to barbe|| and dumbbe||
moves. 1hey are a|so usefu|
for exper|enced ||fters and
espec|a||y bodybu||ders
who want to |so|ate spec|f|c
musc|es for focused growth.
l0C0S 00h LlLhC 0l SPLClllC
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7h|s s|mp|e |egs rcut|ne dev|sed
by en 5cctt cf C|ty Ath|et|c
(c|tyath|et|c.cc.uk} |s a gccd way
tc gc heavy w|thcut putt|ng tcc
much pressure cn the [c|nts cf
ycur back, knees and ank|es. '|f
ycu have a scre ank|e that makes
|t tcugh tc stab|||se cn squats
cr |unges then mach|nes are a
gccd a|ternat|ve,' says 5cctt.
5ets 4
kest Nc rest betwen exerc|ses, 2
m|nutes between sets
Leg press Reps 8
Lying hamstring curls Reps 10
Leg extensiens Reps 10
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eq. e.e:.i.e 1
5|t on the mach|ne, fo||ow|ng |ts |nstruct|ons
to pos|t|on yourse|f correct|y and safe|y.
Re|ease the |ock then s|ow|y stra|ghten
your knees to push yourse|f away fromthe
p|atform, keep|ng your feet f|at aga|nst |t.
When your |egs are stra|ght, pause
for one second, then s|ow|y bend
themaga|n to return to the start.
'Yeu can lead u the we|ght
en the leg ress w|theut lac|ng tee much
stress en yeur back. lt's a geed way te bu|ld
leg and glute strength befere regress|ng
te free we|ght squats and lunges.'
SC0 SAS
F 4 F 8
Leg press
2

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eq. e.e:.i.e 2
L|e on the mach|ne, fo||ow|ng |ts |nstruct|ons
to pos|t|on yourse|f correct|y and safe|y.
W|th the pad aga|nst the |ower part of your
ca|ves, ra|se |t by contract|ng your hamstr|ngs.
Ho|d for a second at the top of the ||ft,
then s|ow|y return to the start.
'lf yeur techn|que
and strength aren't qu|te there fer the
deadl|ft th|s |s a geed way ef |selat|ng
the hamstr|ngs and calf muscles. lt can
alse be a way ef werk|ng the muscle
threugh a lenger range, wh|ch m|ght net
be ach|evable by free we|ghts just yet.'
SC0 SAS
Lying hamstring cur|
F 4 F 10
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eq. e.e:.i.e
5|t on the mach|ne, fo||ow|ng |ts |nstruct|ons
to pos|t|on yourse|f correct|y and safe|y.
W|th the pad aga|nst the |ower part of your
sh|ns, ra|se |t by stra|ghten|ng your |egs.
Ho|d for a second at the top of the ||ft,
then s|ow|y return to the start.
'Th|s meve targets the
large quad muscles en the frent ef yeur
legs. As w|th the ly|ng hamstr|ng curl,
kee the mevement centrelled and the
lewer|ng hase slewte kee yeur quads
werk|ng dur|ng beth stages ef the meve.'
SC0 SAS
F 4 F 10
Leg extension
1 2
What's the most |mportant aspect of
res|stance tra|n|ng for musc|e growth7
Amount of we|ght7 Number of reps7
Actua||y, |t's t|me under tens|on. By |ncreas|ng
the t|me a musc|e |s contract|ng or extend|ng
dur|ng an exerc|se, you |ncrease the b|ood
f|owto |t and as a resu|t
|arger b|ood vesse|s are
bu||t |n the target musc|e,
mak|ng them|ook fu||er.
1h|s can be done w|th free
we|ghts but cab|es make
|t eas|er because you don't
have to worry about ba|ance
or the r|sk of dropp|ng
anyth|ng on your feet.
AhlLSS L V0SCLL-L0lLLllC LLlLllS
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W0Rk0UT
Add s|ze tc ycur chest, back and
shcu|ders w|th th|s upper-bcdy
wcrkcut frcmtra|ner 5ean Murphy
cf U|t|mate Perfcrmance ||tness
(upf|tness.cc.uk}. 'A h|gh rep
range prcv|des a |ct cf vc|ume
tc cha||enge ycur musc|es and
a s|cwtempc ensures ycu
ach|eve that a||-|mpcrtant t|me
under tens|cn,' says Murphy.
5ets 4
kest 90 seccnds
between exerc|ses
Cable chest press Reps 12
Cable face pull Reps 12
Cable upright rewReps 12
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oe:-|od, ..||e Lo:|ou 1
5tand |n the m|dd|e of a doub|e cab|e mach|ne
w|th the pu||eys set to chest he|ght.
Attach a 0-hand|e to each pu||ey
and ho|d themat chest he|ght
w|th pa|ms fac|ng the f|oor.
5tand |n a sp||t stance to a|d your ba|ance,
w|th your we|ght on your front foot and
press both hand|es away fromyou,
keep|ng arms para||e| to the f|oor.
5|ow|y reverse the movement.
'A cemmen errer |s
ever-reach|ng er reund|ng the sheulders
when ress|ng. Th|s takes tens|en eff
the ecterals and transfers |t te the frent
ef yeur sheulders. kee yeur sheulder
blades retracted te revent th|s.'
V0hP SAS
1 2
F 4 F 12
Cab|e chest press
2

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oe:-|od, ..||e Lo:|ou 2
Attach a doub|e rope attachment to
the h|gh pu||ey on a cab|e mach|ne.
5tart by ho|d|ng the attachment w|th arms
fu||y extended and pa|ms fac|ng the f|oor.
Pu|| the hand|es towards you - keep|ng your
upper arms para||e| to the f|oor - so that
each hand|e goes e|ther s|de of your face.
Ho|d at th|s po|nt for one second before
s|ow|y return|ng to the start.
'Th|s |s a great
exerc|se fer |mrev|ng yeur sheulder
health because |t hels strengthen the
muscles that stab|l|se the je|nt. kee yeur
chest u and sheulder blades dewn and
retracted, and ave|d sw|ng|ng er us|ng
yeur lewer back te meve the we|ght.'
Cab|e face pu||
F 4 F 12
1 2
V0hP SAS
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oe:-|od, ..||e Lo:|ou
5tand ta|| ho|d|ng a stra|ght or LZ-bar
hand|e or |nd|v|dua| hand|es attached to
the |owpu||ey of a cab|e mach|ne w|th an
overhand gr|p, hands shou|der-w|dth apart.
Lead|ng w|th your e|bows, pu|| the bar up
unt|| your hands are at shou|der he|ght.
5|ow|y |ower the bar back to the start.
'Th|s recru|ts lets ef
muscle f|bres |n yeur sheulders but |t's
easy te get wreng. Dr|ve the elbewu
and squeeze yeur sheulders at the te
te kee tens|en |n yeur sheulders.'
F 4 F 12
Cab|e upright row
V0hP SAS
1 2
2
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|DDD|DR
CRDW7H
Whatever your a|ms are, |f you don't ta|e the
r|ght supp|ements you'|| strugg|e to ach|eve
them hat's why you need MLlx products
Y
ou're fo||ow|ng a
tra|n|ng p|an to the
|etter and you're comm|tted
and focused |n the gym So
|t's frustrat|ng that you're not
putt|ng on the ||nd of musc|e you want
Ok, so you don't eat that we|| But
sure|y a|| the tra|n|ng means you can
afford to |ndu|ge yourse|f when |t comes
to food, r|ght Wrong 0ead wrong
lf you don't eat a c|ean, ba|anced d|et,
a|| your tra|n|ng w||| be |n va|n And |f you're
tra|n|ng ser|ous|y hard, you won't be ab|e to
get enough of the r|ght nutr|ents fromfood
a|one to opt|m|se your ga|ns You'|| need to
supp|ement your d|et w|th qua||ty sports
nutr|t|on products As| any cover mode|
or any of the top ath|etes featured |n the
magaz|ne and they'|| te|| you that w|thout
sports nutr|t|on they'd strugg|e to get |ean and
muscu|ar and to recover after a tough sess|on
Sports nutr|t|on brand MLlx offers the
||nd of h|ghqua||ty supp|ements that w|||
he|p you ach|eve your goa|s, whether you're
tra|n|ng to |oo| |||e a f|tness mode| or you want
to get b|gger, stronger or more powerfu|
Pewer u yeur training
A fewcf the M7-Rx prcducts
that w||| bccst ycur ga|ns
MT-RX
5UPRM WHY
|s a h|gh-qual|ty
blend ef whey
rete|n |selate
and whey rete|n
cencentrate.
Prete|n centa|ns
the am|ne ac|ds
that make yeur
muscles grewand
sulement|ng
yeur d|etary |ntake w|th a
cencentrated seurce w|ll beest
grewth. Dr|nk |t w|th|n 15 m|nutes ef
f|n|sh|ng a werkeut fer the best effect.
E7J.99 (RRPI fcr 5|b (2.3kgI
MT-RXCAA1800
centa|ns the
CAAs L-leuc|ne,
L-|seleuc|ne and
L-val|ne. Yeur CAA
levels dre dur|ng
a teugh sess|en
and tak|ng these
tablets w|ll reduce
muscle breakdewn,
hel|ng et|m|se
the muscle-bu|ld|ng
effect. Take three casules befere
and three d|rectly after yeur werkeut.
EJ2.99 (RRPI fcr J20 capsu|s
MT-RXXTRM
CRATlNLA5T
rev|des the
ceenzymes yeur
muscles need,
as well as carbs
and electrelytes
te relen|sh
fuel sul|es.
Th|s means yeu
can l|ft harder
fer lenger
and recever
effect|vely. Dr|nk half a serv|ng 15
m|nutes befere yeur sess|en and the
rema|nder w|th|n 15 m|nutes after.
E2J.99 (RRPI fcr 90Bg
PR0M07l0N
uy MT-Rx
reducts at
metrxshe.ce.uk
er call 01283 492819
te f|nd yeur nearest
MT-Rx steck|st
|N A880C|AJ|0N w|JP
CV00LKl

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Whether you're work|ng out |n a h|gh-end
persona| tra|n|ng gym|n the heart of the c|ty or
a moth-eaten counc|| f|tness centre |n a v|||age
ha||, you can a|most guarantee |t'|| |nc|ude
card|o equ|pment, such as treadm|||s, exerc|se
b|kes, row|ng mach|nes or e|||pt|ca| tra|ners.
|f you want to deve|op a||-round
f|tness - and who doesn't7 - us|ng
on|y these type of mach|nes |s a b|t
||m|t|ng. Dn the other hand, they are st|||
extreme|y usefu| for a var|ety of a|ms.
U and runn|ng
Because these mach|nes are so s|mp|e
to use, you can just get on and go w|thout
hav|ng to spend much t|me th|nk|ng about
form, and they offer a great way for those
newto tra|n|ng to h|t the ground runn|ng.
0w 0 VAKL LLS 0SL 0l L
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Mach|nes a|so have |ots of programmes
bu||t |n, such as an app||cat|on for endurance
tra|n|ng. |f you're prepar|ng for a runn|ng,
cyc||ng or kayak race - or an adventure race
that comb|nes a|| three - th|s can he|p you
set and ma|nta|n a race pace dur|ng your
tra|n|ng sess|ons. And they rea||y come |nto
the|r own dur|ng w|nter when |t m|ght be
dangerous or just too co|d to tra|n outs|de.
urn baby, burn
By us|ng treadm|||s, exerc|se b|kes and row|ng
mach|nes for |nterva| sess|ons - wh|ch |s
when you a|ternate per|ods of h|gh-|ntens|ty
exerc|se w|th |ow-|ntens|ty recovery - you
can super-charge your fat |oss, f|re up your
centra| nervous systemfor a we|ght ||ft|ng
sess|on and even he|p you bu||d musc|e.

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A treadm||| |s a stat|onary motor|sed be|t
or track that |ets you run w|thout actua||y
go|ng anywhere. 1he best ones offer a w|de
var|ety of programmes, speeds norma||y up
to 2Jkm/hI, |nc||nes usua||y up to J0I and
|nformat|on about your sess|ons. 5ome even
a||owyou to p|ug |n and
charge your MP3 p|ayer so
you can use your favour|te
mus|c as a soundtrack to
power up your runs. And
because the be|t you run on
|s made of spr|ngy rubber,
they offer a |ow-|mpact
means of tra|n|ng, so your
r|sk of jarr|ng |njur|es wh||e
us|ng them|s m|n|ma|.
L h0llllC VACllL A LLPS
00 L0lLL LlL0hAlCL AlL L0hl lA
JkLADM|LL
W0RK00T5
'Less t|me |n the gymdcesn't
mean ycu have tc sacr|f|ce f|tness,'
says perscna| tra|ner Jam|e L|cyd
(russ|ankett|ebe||suk.ccm}, whc
dev|sed these three wcrkcuts.
'Research pub||shed |n the
lnterncticnc 1curnc Dj 5pcrt
Nutriticn Anu xercise Metcbcism
shcwed that dc|ng three
twc-m|nute |nterva| sess|cns a
week was better fcr fat-burn|ng
than three ha|f-hcur sess|cns cf
steady-state card|c.'
Cardie burn
5ets 3
5peed play
5ets 5
Cardie-sprint pyramid
5ets 1
CAhLl0 CV00LKl
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:e.dni|| Lo:|ou
:e.dni|| Lo:|ou 2
!og for ten m|nutes to warmup. |n the
f|na| two m|nutes, |nc|ude f|ve separate
20-second bursts of h|gh-speed runn|ng.
Run for 30 seconds at a pace just
off a f|at-out spr|nt, then jog for 30
seconds. You'|| repeat these |eve|s of
exert|on throughout the workout.
Run for one m|nute, then jog for one m|nute.
Run for two m|nutes, then jog for two m|nutes.
Run for four m|nutes, then jog for four m|nutes.
Run for two m|nutes, then jog for two m|nutes.
Run for one m|nute, then jog for one m|nute.
Run for 30 seconds, then jog for 30 seconds.
P|n|sh w|th a ten-m|nute jog to warmdown.
!og for ten m|nutes to warmup. |n the f|na|
two m|nutes, |nc|ude f|ve separate 20-second
bursts of h|gh-speed runn|ng.
Run for 30 seconds at a f|at-out spr|nt, then
jog for 90 seconds.
Repeat th|s another four t|mes.
P|n|sh w|th a ten-m|nute jog to warmdown.
'De|ng a sr|nt yram|d
l|ke th|s uses alternat|ng er|eds ef werk and
rest te beth beest card|e f|tness and burn
fat, hel|ng te g|ve yeu a lean, r|ed leek.'
'5eed lay w|ll
hel yeu devele the exles|ve
ewer yeu need te ge hard dur|ng the
teughest arts ef runn|ng races.'
LL0L SAS
LL0L SAS
8peedp|ay
F 1 |VF 22M|N
F 5 |VF 2M|N
Cardio-sprint pyramid
:e.dni|| Lo:|ou 1
!og for ten m|nutes to warmup.
Run at a pace you can just ho|d for three
m|nutes, then wa|k for three m|nutes.
Repeat th|s tw|ce.
P|n|sh w|th a ten-m|nute jog to warmdown.
'Runn|ng at
clese te yeur max|mumheart rate
w|ll terch leads ef caler|es.'
LL0L SAS
F 3 |VF 6M|N
Cardio burn

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5ee|ng peop|e peda|||ng |etharg|ca||y on
themwh||e read|ng papers or |Pads doesn't
do much for the exerc|se b|ke's cred|b|||ty but
when used proper|y they're versat||e p|eces
of k|t that can he|p you ach|eve a number of
d|fferent f|tness goa|s - fromfat |oss and
|ncreased |eg strength to
exp|os|ve power and the
strength endurance you
need |f you're enter|ng a
b|ke race w|th |ong c||mbs.
1hey're a|most |mpact-
free, mak|ng them|dea|
|f you're |njury-prone,
and they have a w|de
var|ety of programmes,
res|stances and sty|es.
1he newand |ncreas|ng|y
popu|ar k|d on the b|ock |s
the Wattb|ke, wh|ch makes
power output the key
focus of your sess|ons.
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'1hese three workouts can
he|p you ach|eve a var|ety of
d|fferent object|ves, |nc|ud|ng
card|o f|tness, musc|e growth
and endurance,' says tra|ner 1om
0yer u|t|matec|tyf|tness.comI.
HllT sessien
7|me 10 m|nutes
Hill climber
7|me 30 m|nutes
5tamina ride
D|stance 20km
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Li|e Lo:|ou
Li|e Lo:|ou 2
Cyc|e for f|ve m|nutes to warmup.
Peda| at about 60of your max|mum
pace, ma|nta|n|ng a cons|stent peda| stroke
speed cadenceI throughout the sess|on.
A|mfor a t|me of around 40 m|nutes.
Cyc|e for f|ve m|nutes to warmdown.
Cyc|e for f|ve m|nutes to warmup.
P|ck a 30-m|nute h||| c||mb|ng workout from
the b|ke's programmes.
Cyc|e for f|ve m|nutes to warmdown.
'The h|ll cl|mb sess|en
bu|lds yeur muscular endurance and terches
fat. Wh|ch |t targets mere deends en hew
yeu de the sess|en: fer fat less |ncrease the
res|stance level dur|ng a sess|en, fer muscular
endurance |ncrease the length ef the sess|en.'
'The th|rd sess|en, a steady-
state 20km, |s f|rmly fecused en bu|ld|ng
stam|na fer leng-d|stance cycles er runs.'
LLh SAS
LLh SAS
Pi|| c|imber
L|/CF
F 1 |VF 30M|N
8tamina ride
Li|e Lo:|ou 1
Cyc|e for f|ve m|nutes to warmup.
5pr|nt for 30 seconds, then peda| s|ow|y for
30 seconds.
Repeat th|s pattern another n|ne t|mes.
Cyc|e for f|ve m|nutes to warmdown.
'Th|s |s a shert, shar
sess|en ef h|gh-|ntens|ty |nterval tra|n|ng
(HllT) that w|ll werk yeur res|ratery
systemte |ts full caac|ty wh|le alse
beest|ng yeur testesterene and grewth
hermene te hel yeu ut en muscle.'
LLh SAS
F 10 |VF 1M|N
P||J session
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A|though row|ng mach|nes were or|g|na||y
deve|oped to supp|ement the tra|n|ng of
rowers, the f|tness benef|ts extend far
beyond the sport. Lach stroke on a rower
|nvo|ves fu|| compress|on and extens|on
of the |egs and keeps your core, upper
back arms and shou|ders
under tens|on dur|ng the
pu|||ng phase, mean|ng
a|most every part of your
body |s cha||enged dur|ng
a sess|on. When you're
row|ng at a h|gh res|stance
or are hammer|ng through
|nterva|s, a row|ng mach|ne
a|so offers a |ung-scorch|ng
card|o workout and, |n any
sess|on, prov|des prec|se
|nformat|on about energy
output wattsI, t|me and
d|stance covered.
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'Row|ng form|s a b|t tr|ck|er than
runn|ng on a treadm||| or peda|||ng
on a b|ke,' says tra|ner Ben 5cott of
C|ty Ath|et|c c|tyath|et|c.co.ukI. '1o
get |t r|ght here's what you need
to remember: each stroke shou|d
beg|n w|th you stra|ghten|ng your
|egs and push|ng through your
back. keep your arms extended
unt|| your knees are a|most
stra|ght. 1hen start to retract
your shou|der b|ades and pu|| the
hand|e |nto your abs.'
HllT sessien
Reps 10
Leng intervals
Reps 5
ndurance rew
D|stance 2,000m
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oLe: Lo:|ou 2
Rowfor f|ve m|nutes to warmup.
Row2,000mas hard as you can, wh||e try|ng
to keep your stroke rate cons|stent.
Rowfor f|ve m|nutes to warmdown.
Rowfor f|ve m|nutes to warmup.
Rowat a fast pace for 90 seconds, then
rowat a recovery pace for 500m.
Repeat th|s another four t|mes.
Rowfor f|ve m|nutes to warmdown.
'The 2,000mrew|s the
stale 0lym|c d|stance, and as well as
bu|ld|ng stam|na |t's a fun and challeng|ng
way ef test|ng yeur rew|ng f|tness. The
werld recerd t|me en a rew|ng mach|ne
|s 5m|n 36sec but anyth|ng belew7m|n
15sec |s a very geed t|me, and |s qu|te
ach|evable w|th a b|t ef ract|ce.'
'Wh|le the f|rst sess|en
|s anaereb|c, mean|ng |t uses yeur bedy's
glycegen steres rather than exygen te ewer
yeur mevements, th|s lenger |nterval sess|en
g|ves yeu mere t|me te recever se yeur bedy
sends seme t|me werk|ng aereb|cally, us|ng
surreund|ng exygen. Th|s means |t burns less
fat, but |t w|ll bu|ld muscular endurance.'
SC0 SAS
SC0 SAS
Long interva|s
L|/CF 2,000M
F 5
Lndurance row
oLe: Lo:|ou 1
Rowfor f|ve m|nutes to warmup.
5pr|nt for 250m, then rowat
recovery pace for 250m.
Repeat th|s another n|ne t|mes.
Rowfor f|ve m|nutes to warmdown.
'A HllT rew|ng sess|en k|lls
twe b|rds w|th ene stene. The sr|nts requ|re
strength and ewer te kee u a fast ace,
wh|le the ent|re sess|en uts lets ef stress en
yeur card|evascular systemte beest f|tness.'
SC0 SAS
F 10
P||J session
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When done r|ght, funct|ona| tra|n|ng |s an
extreme|y effect|ve way to exerc|se. 1he
po|nt |s to tra|n your body |n a way that m|m|cs
act|v|t|es you'|| do |n rea| ||fe, wh|ch cou|d mean
sport, adventure or just f|ght|ng muggers. |f
you do |t proper|y, you'|| |mprove the eff|c|ency
of your movement patterns, |ncrease your
jo|nt mob|||ty and f|ex|b|||ty, and become
more res|||ent to |njury. 1he best funct|ona|
tra|n|ng teaches your body to move as a
s|ng|e un|t, just the way |t was des|gned to.
attle tested
Punct|ona| tra|n|ng has had |ts reputat|on
tarn|shed |n recent years, w|th suggest|ons
that |t's too out|and|sh to be pract|ca|. But
wh||e there are count|ess b|ts of k|t that
supposed|y offer funct|ona| tra|n|ng, |n th|s
sect|on you'|| f|nd the ones that have stood the
test of t|me and have been used by everyone
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frome||te ath|etes to the m|||tary to run
faster, jump h|gher and carry heav|er stuff.
You're ||ke|y to have seen kett|ebe||s |n
your gym- they're best used to tra|n
exp|os|ve sw|ng|ng movements, a|though
the|r odd-shaped hand|es make them
handy for do|ng var|at|ons of other moves
too. P|yo boxes are another recent add|t|on
to the ma|nstreamgym|andscape, though
whether you encounter the foam-f|||ed,
sh|n-fr|end|y vers|on or the sk|n-scrap|ng
meta|||c var|ety depends on howhardcore
your gym|s. 5uspens|on tra|n|ng can
he|p br|ng ||tt|e used stab|||s|ng musc|es
|nto p|ay, wh||e s|eds are one of the best
strength-boost|ng too|s you can f|nd.
Read on, and remember: |f your
persona| tra|ner te||s you to stand on
one |eg on a ba||, he'd better have a
damn good reason for do|ng |t.
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|nvented centur|es ago and be|oved of the
Russ|an m|||tary, the humb|e kett|ebe|| -
bas|ca||y a cannonba|| w|th a hand|e we|ded
on - |s one of the most versat||e too|s you'||
f|nd |n any gym. 1hey're best used for h|gh-
rep sw|ng|ng, where they'|| bu||d up your
g|utes - wh|ch need some
attent|on |f you s|t at a desk
a|| day - wh||e burn|ng fat by
f|r|ng up your metabo||sm.
1h|s workout |ncorporates
the three fundamenta|
kett|ebe|| moves - the
c|ean and press and gob|et
squat, as we|| as the sw|ng
- wh|ch m|m|c some of the
body's most fundamenta|
movements, and w|||
|mprove your performance
|n sports as we|| as ||fe.
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'7h|s prcgramme's great fcr
genera| ccnd|t|cn|ng, strength and
strength endurance,' says Jam|e
L|cyd (russ|ankett|ebe||suk.ccm}.
'|t's def|n|te|y a fat burner because
ycu w||| be wcrk|ng the whc|e
k|net|c cha|n at a h|gh |ntens|ty.' Dc
a|| three mcves |n sequence, then
rest fcr twc m|nutes befcre ycur
next set.
5ets 4
kest 10 seccnds between
exerc|ses, 1 m|nute between sets
Hand-te-hand swing
7|me 1 m|nute
Clean and press
Reps 10 each s|de
0eblet squat
7|me 1 m|nute
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e|e|e||. e.e:.i.e 1
Lean forward at the h|ps, bend|ng
your knees s||ght|y.
5nap your h|ps forward to sw|ng
the be|| upwards - you shou|dn't
need to use your arms.
5w|tch hands at the top of the move.
'Th|s |s great fer beth card|e
f|tness and bu|ld|ng strength, art|cularly |n
the cere and back. lt's alse lew-|mact se yeu
can de leads w|theut r|sk|ng |njury.'
LL0L SAS
F 4 |VF 1M|N
Pand-to-hand swing
1 2
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1
e|e|e||. e.e:.i.e 2
5tart|ng w|th the kett|ebe|| on the f|oor, 'pop'
your h|ps forward to |aunch |t |nto the a|r,
catch|ng |t on your forearmat shou|der he|ght.
Performa quarter-squat, then use the
momentumto press the be|| overhead.
Reverse the mot|on to f|n|sh the move.
'Th|s |s a great meve
fer beth uer- and lewer-bedy strength
and |t alse werks yeur cere, g|v|ng yeu the
feundat|ens ef an |mress|ve s|x-ack.'
LL0L SAS
C|ean and press
F 4 F 10 LACP 8|DL
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e|e|e||. e.e:.i.e
Ho|d the kett|ebe|| by the s|des of
|ts hand|e. 5tand w|th your feet just
w|der than shou|der-w|dth apart.
5quat down unt|| your e|bows touch your
knees. keep your chest up.
0r|ve up through your hee|s.
'Th|s |s a terr|f|c card|e
exerc|se that ferces yeur heart and lungs
te werk hard, but |t alse hels yeu devele
ewer and strength acress yeur ent|re frame.'
LL0L SAS
F 4 |VF 1M|N
0ob|et squat
1 2
1hough gymnasts have been us|ng the|r
own bodywe|ght and a pa|r of r|ngs to bu||d
strength, ba|ance and f|ex|b|||ty for decades,
the everyman approach to suspens|on
tra|n|ng |s a re|at|ve|y recent add-on to the
gymexper|ence. 1he bas|cs are s|mp|e, but
the beauty of suspens|on
tra|n|ng a|so known as 1RX
after the most common
type of suspens|on tra|nerI
|s |ts adaptab|||ty - just
by chang|ng the ang|e of
your own body re|at|ve to
the f|oor, you can make
moves as hard or easy
as you want. Ma|nta|n|ng
stab|||ty wh||e hang|ng
froma pa|r of ce|||ng straps
works your core as we||.
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1RX master tra|ner Matt C|eed
has put together a three-move
workout that h|ts a|| your major
musc|e groups, wh||e g|v|ng
your core a ser|ous cha||enge.
5ets 3
kest Nc rest between exerc|ses,
1 m|nute between sets
lncline press-up
Reps 8
lnverted rew
Reps 15
Meuntain climber
Reps 20
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u.en.ion :.ine: Lo:|ou 1
Ho|d|ng the straps w|th your hands
shou|der-w|dth apart |n a press-up pos|t|on,
|ower yourse|f unt|| your thumbs are
|eve| w|th your armp|ts, then press up.
1he c|oser to the f|oor the 1RX |s,
the harder the move w||| be.
'Th|s werks the sheulders,
chest and back muscles fer a cemlete
uer-bedy werkeut. Res|st|ng retat|en
|n th|s exerc|se |s a mass|ve challenge but
g|ves |t a huge ameunt ef cere |ntens|ty.'
CLLLL SAS
F 8
|nc|ine press-up
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u.en.ion :.ine: Lo:|ou 2
Ho|d|ng the straps w|th your hands shou|der-
w|dth apart, |ean back as far as you can.
Pu|| up unt|| your thumbs are
|eve| w|th your armp|ts.
5queeze your g|utes throughout
the move to stay stab|e.
'Uer-bedy werk
|s et|m|sed |n th|s eff|c|ent strength
and esture exerc|se. 5queez|ng yeur
sheulders back and dewn w|ll allewyeu
te h|t yeur lats, rhembe|ds and tras.'
CLLLL SAS
|nverted row
F 15
1 2
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u.en.ion :.ine: Lo:|ou
W|th your feet |n the straps and hands
on the f|oor |n a press-up pos|t|on,
br|ng one knee towards your chest.
A|ternate knees unt|| you have
comp|eted 20 c||mbs each s|de.
keep your core braced throughout the move.
'Perfermthe exerc|se
slewly. As yeu stra|ghten yeur leg,
kee yeur feet at 90` te yeur sh|n - th|s
recru|ts the glutes te hel ut even
mere tens|en threugh the abs.'
CLLLL SAS
F 20
Mountain c|imber
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0YM 8ALL
Yes, |t's tempt|ng to s|mp|y use these as a
g|gant|c basketba|| or |mpromptu seat, but
used correct|y gymba||s are one of the best
too|s |n your tra|n|ng
arsena|. Because of
the |nherent |nstab|||ty
|nvo|ved |n ba|anc|ng
on them, they'|| tax a||
the sma|| musc|es that
stab|||se you dur|ng
movement. Cymba||
tra|n|ng probab|y shou|dn't
be the ma|n focus of your
workout, but |t's a great
opt|ona| extra.
H0WT0056 lT
a|anc|ng cn a gymba|| (cr the
hem|spher|ca| vers|cn, the csu}
wh||e ||ft|ng we|ghts |sn't an
eff|c|ent way tc tra|n, s|nce the
|nstab|||ty s|mp|y reduces the
amcunt cf fcrce ycu can prcduce.
ut ycu shcu|d |nccrpcrate them
|ntc bcdywe|ght mcves such as
the press-up cr p|ank tc engage
ycur stab|||s|ng musc|es and
wcrk ycur m|dsect|cn hard.
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8LLD
1ra|n|ng doesn't get much more funct|ona|
than when |t |ets you push heavy objects
more eff|c|ent|y - whether you want to sh|ft
shopp|ng tro||eys or prop forwards. A s|ed
|ets you use a|most a|| the major musc|e
groups |n your body w|thout much r|sk of
your formbreak|ng down, and because
you're not |ower|ng any
we|ghts, us|ng |t shou|dn't
make you sore. 5ome
gyms have huge 'prow|er'-
sty|e s|eds, others have
sma||er ones. |f your gym
doesn't have a s|ed at a||, a
we|ght p|ate on a towe| |s
the c|osest subst|tute.
H0WT0056 lT
Ycu can e|ther use ||ght we|ghts
and gc fast, cr heavy we|ghts
and gr|nd cut scme s|cwpushes.
|ther way, 20-metre pushes are
abcut r|ght fcr a set. 7ry three
sets at the end cf ycur sess|cn fcr
a fat-burn|ng wcrkcut f|n|sher.
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PLY0 80X
1he 'p|yo' |s short for p|yometr|cs, a form
of exp|os|ve tra|n|ng popu|ar|sed by 5ov|et
track and f|e|d ath|etes to |mprove speed
and power. You can do the same: p|yo
boxes are nowcommon, whether they're
the sh|n-scrap|ng meta|/
wood var|ety favoured by
hardcore sweatboxes or
the hard-foamones seen
|n most cha|n gyms. A set
of jumps can act as e|ther
a warm-up or a workout
|tse|f. !ust be carefu| on
the way down - jump|ng
off the box puts a |ot of
force through your ach|||es
tendons and knee jo|nts,
so do|ng h|gh reps can
be a rec|pe for d|saster.
H0WT0056 lT
Dc scme [umps as part cf
ycur warm-up cn a |eg day -
three sets cf f|ve w||| f|re up
ycur fast-tw|tch musc|es and
ccu|d he|p ycu ||ft heav|er.
A|ternat|ve|y, try 'ccmp|ex'
tra|n|ng: dc scme squats,
rest fcr ten seccnds, then
dc scme [umps tc tra|n ycur
musc|es tc f|re exp|cs|ve|y.
|ther way, dc p|ycmetr|cs
ear|y |n ycur wcrkcut tc reap
the mcst benef|t.
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MLD|C|NL 8ALL
W|th a dumbbe|| or barbe||, you have to dece|erate
the we|ght at the end of a movement, but you can
throwa med|c|ne ba|| so |t's
not an |ssue, mak|ng them
|dea| for exp|os|ve tra|n|ng.
Med ba|| s|ams and throws
f|re up your fast-tw|tch
musc|e f|bres, a||ow|ng you
to ||ft heav|er.
H0WT0056 lT
Dc|ng basketba||-sty|e chest-passes w|th a partner
fcr f|ve m|nutes |s a great warm-up fcr bench
presses. A|ternat|ve|y, |f ycur gym|s tc|erant, s|am
the ba|| cn the f|ccr - |t wcrks many cf the same
musc|es as a pu||-up, but |t's mcre exp|cs|ve.