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TORCH FAT AT WORKSnacksmarterandgetripped!

Feb 2017

Use our 28-day
plan and be
ripped by Feb!

THE SMART SUPP CHOICE THAT
ACCELERATES YOUR GAINS

£4.20

Fix your work-life balance
to bag yourself a pay rise

DITCH YOUR BEER BELLY
WITHOUT GIVING UP BEER

p54

CONTENTS
February 2017

“There’s really no excuse
for not trying to find
your own style,” says
David Gandy. “There is no
right or wrong in fashion”

Cover model David Gandy
Cover photography Glen Burrows
Styling Lee Holden
Grooming Lilli Bridger
T-shirt by David Gandy for
Autograph at M&S. Trousers by
Maison Martin Margiela at Liberty

4 | February 2017

Updates

Personal Best

p11

Take it outside
Outdoor running burns more
calories and gets you fitter faster

p29

Eyes on the prize
Stay alert under the winter sun with
the new Oakley Radar sunglasses

p15

Fix your work-life balance
Get your life back in 2017 with
these six productivity tips

p30

p21

Beat the winter blues
If cold and dark mornings are getting
you down, we have the solution

The best new running shoes
We review the latest and best
trainers to help you find the right
fit and set even faster times

p38

p23

Build will of steel
Get better at ignoring your sweet
tooth cravings to fight off belly fat

Roll back the years
Start 2017 looking younger than
ever with our round-up of the
best new grooming gear

p40

Never go out of style
Ensure your hair stays thick and
stylish with our expert advice –
plus the best new fragrances

p24

New muscle moves
Build size and strength faster

p42

p78
p21
p30
p110

Features
p42

p48

p54

Fuel

101 ways to get lean in 2017
The first part of our definitive
guide to torching body fat
focuses on the best ways to
train smarter in the gym

p69

Nutrition myths you can ignore
Constantly confused about the right
and wrong things to eat for a better
body? Wonder no more – we reveal
the facts and expose the fiction
behind the most common diet advice

p78

The man behind the model
David Gandy has been the world’s
number one male model for a
decade. He talks exclusively to
MF about work, workouts, life
goals and his true passion

Torch fat with food
The second part of our 101 Ways
To Get Lean in 2017 special
explains why your kitchen habits
are critical to faster fat loss
Eggs made easy
Make this quick dish any time of day
for a delicious and nutritious meal

p81

The new rules of booze
You don’t have to give up alcohol just follow these five guidelines

p85

Get bigger and stronger now
With these muscle-building supps

p88

10 prebiotic foods
Give your gut the nutrients it needs

Trainer
p91

The complete guide to the gym
Ever had questions about the gym?
You’ll find the answers here

p100 Build lean abs in 20 minutes
Try this six-move abs workout
to sculpt a hard six-pack
p107

Get over the hill
Cycling up hills is horrible, but
follow these tips and you’ll soon
be sailing over them at speed

p110

Get smart with dumbbells
This circuit will get you ripped

p117

Workout of the month
You’re just four weeks away
from your best ever body
February 2017 | 5

Photography Ben Knight

Turn to p91 to find out
what to do with a barbell
– and all the other key
bits of training kit

Newyear,
newyou

Let’sbehonest,2016wasabitofashocker.
Butfollowtheexpertadviceoverthefollowing
pagesandyoucanmakegiantstrides
forwardineveryareaofyourlifetomake
2017yourhealthiestandhappiestyearyet
6 | February 2017

The best thing about the start of a new year is
the opportunity it offers to wipe the slate clean
and start afresh. We say we’ll go to the gym
more and the pub less. We’ll eat more salad
and less pizza. We’ll get that promotion and
save more money and start to live the fitter,
healthier and happier life we deserve. The
trouble is that, most years, most people find
their attempts to turn their lives around are
a distant memory come the end of January.
This year is going to be different, because
you’ve already made the single best lifeimproving decision possible by picking up
this mag. Inside is all the advice and insight
you need to make and maintain the healthier
habits that will have a positive impact on every
single area of your life. For example, we’ve put

together the definitive guide to gyms (p91), so
whether you’re a first-timer or want to find new
and better ways to train, we’ve supplied the
answers. There’s also 101 instantly-applicable
tips on how to blitz your belly fat (p42), as well
as all you need to know about how to undo all
that festive season indulgence quickly (p81).
In short, we’ve sorted it. So sit back,
read on, then put our advice into action.
You’ll be amazed by what happens next.

JoeWarner,editorialdirector
@JoeWarnerUK

Instantfittips

Issue 201

February 2017

Subscribe to MF and get
5 issues for £5 plus a FREE
Muscle Food steak hamper
Call 0844 844 0081 or
go to p34
For overseas subscriptions information
call +44 (0) 1795 592916
Already a subscriber? Renew your subscription
or change your details at subsinfo.co.uk

Hereareourtopfourquick-hitinsightsfromthepagesofthismonth’sissue

MEN’S FITNESS Dennis Publishing Ltd,
30 Cleveland Street, London W1T 4JD
EDITORIAL
Joe Warner
Chris Miller
Joel Snape
Glen Burrows
Ash Gibson (creative consultant),
Ian Ferguson (design),
Ben Backhouse, Mark Bailey,
Josh Cunningham, Sam Rider
Editor-in-Chief Jon Lipsey

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

Staff email firstname@ilmedia.co.uk
Work experience
enquiries editorial@ilmedia.co.uk
Editorial postal address York House, 2 Avonmore Road,
London W14 8RW
DIGITAL
Website Editor Jon Shannon
(coachmag.co.uk)
jonathan_shannon@dennis.co.uk
MANAGEMENT
Group Publishing
Director James Burnay
Associate Publisher Dharmesh Mistry
ADVERTISING
Group Advertising
Director
Group Advertising
Manager
Account Director
Agency Account Manager
Classified Sales Manager
Classified Sales Executive
Classified Sales Executive
Creative Solutions
Project Manager
Creative Solutions
Project Co-ordinator
Northern Representative

p69

Liz Jazayeri 020 7907 6736
Suosan Williams 020 7907 6720
Rebecca New 0207 907 6581
Carly Activille 020 7907 6702
Georgina Reid 020 7907 6537
Eunice Olaye 020 7907 6383
Rebecca Seetanah 020 7907 6547
Avril Donnelly 020 7907 6618

Alice Ordish 020 7907 6248
Steph Binns 01423 569553
Fax 01423 709319
Managing Director Julian Lloyd-Evans

1Spiceupyourcoffee
toburnfatfaster

2Walktofixyour
work-lifebalance

3Buybetterboozeto
avoidahangover

4Buildingrock-hard
absiseasy.Really

Want to burn belly
fat all day long?
Sprinkle cinnamon
in your black coffee.
The spice regulates
your blood sugar
levels to prevent
mid-morning
cravings for biscuits.
Like that? We’ve
got another 100
fat-loss tips.
Find out more p69

The balance of hours
we spend at work
and time having
fun has never been
so lopsided. But a
30-minute walk at
lunch makes you
more productive, so
you can always clock
out on time. And turn
off your phone’s
app alerts too.
Find out more p15

If you’re not ready to
turn your back on
the bottle but want
to feel better the
morning after, then
splash the cash on a
good bottle of red.
It’s lower in
sulphates that may
cause hangovers.
Just don’t drink the
entire thing.
Find out more p81

Wonder why people
who do hundreds
of sit-ups don’t
have a six-pack? It’s
because they never
engage their abs,
which means they’re
not really working
them. Engage
yours, hit them from
multiple angles and
watch them pop.
Find out more p100

CLAIM YOUR FREE GYM PASS AND TAKE OUR SURVEY!
Start the new year as you mean to go on with a free two-day guest pass at Fitness First
gyms. Claiming your free pass couldn’t be easier: to redeem your free Fitness First gym
pass, and for all terms and conditions, simply go to fitnessfirst.co.uk/mensfitness2day.
While you’re here, how does a £50 Amazon voucher and a Salter NutriPro (worth £149.99)
sound? Simply take our short survey and tell us exactly what you think about MF - keep it
clean, please - and you could win this great prize. Find out more at coachmag.co.uk/survey.

8 | February 2017

MARKETING
PR and Communications
Director Jerina Hardy 020 7907 6607
Marketing Co-ordinator Georgia Walters 020 7907 6424
PRODUCTION
Production Manager Daniel Stark 020 7907 6053
Newstrade Director
Newstrade Manager
Lifestyle Direct
Marketing Manager
Syndication Sales
Manager
Senior Licensing
Manager

SUBSCRIPTIONS/NEWSTRADE
David Barker 020 7907 6489
James Mangan 020 7396 8042
Sam Pashley 020 7907 6541
Anj Dosaj-Halai 020 7907 6132
anj_dosaj-halai@dennis.co.uk
Carlotta Serantoni 020 7907 6550
carlotta_serantoni@dennis.co.uk

SENIOR MANAGEMENT
Group CFO/COO Brett Reynolds
CEO James Tye
Company Founder Felix Dennis

Men’s Fitness is available for syndication.
Please contact Nicole Adams on
nicole_adams@dennis.co.uk
or +44 (0) 20 7907 6134 for details.
You can reserve a copy of Men’s Fitness free at any
newsagent in the UK. Ask your newsagent for details.
Origination and retouching by Tapestry. Printed by YM Chantry. Distributed by Seymour
Distribution, 2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. © Copyright 2016
Dennis Publishing Limited. All rights reserved. Men’s Fitness is a trademark of Felix Dennis
and may not be used or reproduced in the UK or Republic of Ireland without permission.
Men’s Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is
sold subject to the following terms: namely that it shall not without the written consent of the
Publishers first given be lent, resold, hired out or otherwise disposed of by way of Trade at more
than the recommended selling price shown on the cover and that it shall not be lent, resold or
hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as
part of any publication or advertising, literary or pictorial matter whatsoever.

Updates

02

17

I admit this doesn’t exactly
What matters
now
contradict the
main story but it
doesn’t fit very well with it

1%

Forced indoors by
bad weather? Set the
treadmill incline to
1% – this helps you
burn as many calories
as running outdoors,
according to the Journal
Of Sports Sciences

Takeitoutside

Photography Getty

Exerciseoutdoorstoloseweightandbehappy
One effective way to make 2017 your fittest year ever is to get
out and start pounding the pavements. You could run on the
gym’s treadmills, true – but if you want to lose weight, get
fitter and feel happier faster then the great outdoors is where
you need to be. Research from the University of Exeter has
found that road runners burn more calories when running
at the same speed than treadmill runners, mainly because
of the wind resistance they encounter. And additional
research found that exercising outside, especially in green
environments, made people feel more positive and more
energised, with a decrease in levels of tension or anger.
Turn the page to discover how you can get fitter faster by
running outdoors

February 2017 | 11

Updates | Fitness

Staveoffastroke
withfreshoranges

Eating more foods rich in
vitamin C, like oranges and
other citrus fruit, can protect
you from one of the most
deadly types of strokes. A
deficiency in this important
antioxidant – which is also
found in abundance in red
peppers and strawberries – is
a risk factor for haemorrhagic
strokes alongside high
blood pressure, drinking
and obesity, according to
the American Academy of
Neurology. Unlike most
mammals, humans can’t
synthesise vitamin C so it
must be consumed through
our diet. The NHS advises
adults to consume 40mg of
the vitamin a day – because
it can’t be stored, you need to
replenish your levels daily.

Photography Getty, iStock

Torch
fatin
your
trainers
Running can be
great for your
physical and
mental health, but
if you want it to be
a legitimate fattorching workout
you need to train
smarter. That
means that your
runs, whether
in the gym or
outside, must be
short and intense
to elevate your
heart rate so you
leave your comfort
zone well behind
you. Try these
three sessions by
elite runner and
coach Shaun Dixon
(letsgetrunning.
com) and burn
fat faster.
12 | February 2017

HIIT
SESSION

FARTLEK
SESSION

HILL
SESSION

High-intensity
interval training
(HIIT) is a structured
run during which you
alternate between
different intensities.
You maintain a
set pace (fast,
moderate or slow)
for a set amount
of time. After a
10-minute warmup, try alternating
30 seconds of
moderate, then
fast and then slow
running. As you
get fitter increase
the fast spells
and reduce the
recovery spells.

Fartlek – Swedish
for “speed play”
– means a run in
which you alternate
between periods of
intense effort and
slower recovery
periods. It’s like a
HIIT session except
it’s not structured, so
you can change your
pace based on how
you feel. Next time
you’re pounding
the pavement,
do faster running
between every
other lamppost that
lines the road, or
trees that line the
path in the park.

These burn fat fast
and improve cardio
fitness – but they’re
tough. Find a hill,
sprint up it, then
walk back down to
recover and repeat.
The steeper the
hill the harder it
will be and so the
shorter the duration
of each sprint. You
can do this type of
session for time,
or do a set number
of sprints. After a
10-minute warmup hit the hill hard,
walking back down
slowly to catch your
breath and recover.

<40%

Want to lose fat and build
muscle? Cutting calories by
40%, while still eating lots of
protein, could be the fastest
way, according to a study in the
American Journal Of Clinical
Nutrition. Two groups cut
calories by 40% but the one
on the high-protein diet lost
4.8kg of fat and gained 1.1kg of
muscle in four weeks. The other
group lost 3.9kg but added no
muscle although all the subjects
followed the same training plan.

Updates | Work

Getaworklifebalance
Followthesesimple
strategiestospendmoreof
2017doingwhatyoulove

1

2

3

4

5

6

As soon as you get
to work, write a daily
to-do list with your
top priority first.
Subjects who do so
have better powers
of memory and
recall than those
who don’t, according
to the Journals
Of Gerontology,
meaning they’re
more likely to get
them done. And use
a pen and paper,
not your computer
or an app: research
from the University
of Stavanger in
Norway found that
writing by hand
instead of tapping
it out with just your
fingers makes
what you write
more memorable.

If you’re swamped
and not expecting
to do more than eat
a sandwich at your
desk at lunchtime,
make time to get out
and go for a walk.
Research published
in the Scandinavian
Journal Of Medicine
And Science In
Sports found that
people who went
for a 30-minute
walk three times a
week for ten weeks
reported feeling
more enthusiastic,
productive and
relaxed and better
able to cope with
afternoon stress.
And use your stroll
to pick up a proteinpacked salad
instead of a sarnie.

Having 24-hour
access to their
work email
account though a
smartphone app
was listed as the
number one most
stressful workrelated problem
in a survey of
2,000 people by
the London-based
Future Work Centre.
The highest levels
of stress were
in those with the
notification function
turned on, sending
them an alert every
time a new email
arrived. About 30%
of subjects received
more than 50
emails daily, costing
them an hour’s work
time every day.

The worst thing you
can do when trying
to forget about work
is check your emails
in bed. Around 95%
of people now use
electronics in bed,
according to the
Sleep Foundation,
and reading an
anxiety-inducing
email before bed is
a good way to give
yourself a restless
night. Even if your
inbox is empty,
exposure to the
blue light from the
screen will suppress
levels of the sleep
hormone melatonin,
meaning you’ll take
far longer to fall
asleep, according
to the journal Sleep
Medicine Clinics.

Asking your boss if
you can work from
home one day a
week, especially
if you have a long
commute, will boost
your productivity
and reduce stress
levels, according to
research published
in the Journal Of
Applied Psychology.
A meta-analysis
of almost 13,000
employees found
those who could
work from home
had greater job
satisfaction, less
stress and less
family conflict.
There was also
no negative effect
on the quality
of relationships
with colleagues.

It can be hard to
disconnect from
the day job, thanks
to the internet, but
here’s one way: if
you ever have to
work late, stay in
the office rather
than taking it home.
Being physically
detached from
work at home lets
you switch off
more quickly and
completely than
when you have
work-related things
scattered around,
says research from
the Journal Of
Occupational Health
Psychology. If you
do work from home
set up a dedicated
work zone where
it all stays.

Photography Getty

Starttheday
withato-dolist

Goforawalk
duringlunch

Turnoffemail
andappalerts

Takeascreen
breakbeforebed

Workfromhome
whenyoucan

Leavework
intheoffice

February 2017 | 15

Updates | Health

Stuboutbadhabits

Photography Getty

Eatmore,losefat
If losing weight is your
2017 fitness priority
then you need to start
eating more protein
in the form of eggs,
lean meat and fish.
Doing so can help
you shed fat faster,
according to research
from the Society for
Endocrinology, which
has reported that
a high-protein diet
increases the levels
of phenylalanine, a
compound created
as a by-product of
the protein digestion
process. High levels
of this compound
trigger hormones
that decrease hunger
levels, reducing the
temptation to snack
and over-eat and
thereby accelerating
your loss of body fat.

3

Stress
busting
snacks

Cutoutyourunhealthybehaviourtoday
bybuildingcast-ironwillpower

1

Haveaword
Got an unhealthy
craving? Talk to
yourself in the
second person.
Going over the
pros and cons in
your head as a
friend would do
helped subjects
make healthier
decisions in a study
at the University
of North Carolina.

According to the UK’s Health
and Safety Executive, in the
past year stress, anxiety and
depression accounted for 37% of
all work-related illness cases and
45% of all working days lost to ill
heath. Feed your head with these
three mood-boosting snacks.

2

Eatasnack
Self-control is at its
lowest ebb when
our blood sugar
levels are low and
our brain is short
on fuel, according
to research from
Florida State
University. Next
time you wobble,
grab a banana or
some nuts to feed
your brain fast.

1 Seaweed

Hailed as a
“superfood” thanks
to its high mineral
content, seaweed
also contains
iodine, which can
fight depression.

3

Stopstressing
Stressed subjects
in a diet study
faltered before
non-stressed
colleagues,
according to the
New York Obesity
Nutrition Research
Centre. Identify
your biggest source
of stress, then take
steps to minimise
its impact.

2Avocado

The favourite
breakfast of
Instagram foodies
is high in folic acid,
which supports the
regulation of happy
hormone serotonin.

4

Get more sleep
When tired your
willpower can be
non-existent and
sleep-deprived
subjects are more
likely to give
in to impulses,
according to the
Frontiers In Human
Neuroscience
journal. Buy a
blackout curtain
and sleep deeper.

3Almonds

These nuts are
packed with the
essential element
magnesium, which
plays a big part in
the development
of serotonin.
February 2017 | 17

SWAP
GYM-BORED
F~R YOUR
SN~WBOARD.
(~R SKIS!)

2017. THIS IS YOUR YEAR.

Snozone’s real snow slopes offer you a fresh, unique alternative
to the treadmill of gym membership this year. Why not try a
fitness

tness option with a real adrenalin rush on real snow - indoors!

JOIN THE REV~LUTION
IN SNOWSP~RTS FITNESS
• Burn calories, lose weight, have more fun
and ditch the repetition of the treadmill
fitter,
• Tone up, get fi
tter, feel happier
with a proven mood-boosting activity
• It’s easier than you think to get going
we’ll provide the kit, just bring yourself
• Open 364 days a year, 12 hours a day
totally non weather dependent.

BURN UP TO

480
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TO B~ OK ~ R FIND OUT M~ RE
VISIT WWW.SNOZ~NEUK.COM

Updates | Nutrition

7.6kg

Weight lost by people
who ate whey protein
at breakfast for 12
weeks, compared with
3.1kg in those who had
carbohydrates, according
to the Endocrine Society

Makeahealthydessert

Whenyoursweettoothneedssatisfying,
fillabowlwithGreekyogurtandthesefive
toppingsforadeliciousandnutritioustreat
Theeffect

Thescience

Diced
cherries

Combats
cell
damage

Cherries are a good
source of fibre and
vitamin C, one of
the most potent
antioxidants that fight
off the cell-damaging
free radicals caused
by intense exercise.

Chocolate
whey
protein

Builds
lean
muscle

Mixing in a big scoop of
flavoured whey protein
powder will sweeten
the yogurt and up the
count of muscle-building
protein by around 40g.

Sliced
banana

Burns
body fat

Bananas are an excellent
source of vitamin
B6 – 100g contains
almost a third of your
recommended daily
intake – which is
essential for improving
fat metabolism.

Chopped
peanuts

Makes
skin look
younger

Though technically
legumes, peanuts are
like nuts in that they’re
high in fat-soluble
vitamin E, which your
body needs to repair
damaged skin cells.

Dark
chocolate
sprinkles

Lowers
blood
pressure

Chocolate with a high
cocoa content (above
80%) has the short-term
effect of lowering blood
pressure. The best bit?
It’s really quite tasty.

Supplementsmarter
andsavemoremoney
8%
The average
annual compound
growth of the
sports nutrition
market in the
UK, which would
make it worth
more than £527
million by 2019,
according to
nutrition-group.
co.uk

It’s tempting to think that upping your dose of protein
after a weights workout will help you build lean muscle
mass faster. Or that the more muscle you have, the
more protein you need to maintain and build new
muscle tissue. But according to new research from the
University of Stirling, that’s not the case: it found that
post-workout protein intake has the same impact on
muscle protein synthesis - the process that makes
new muscle - regardless of the size of the participants.
The study also found that while 40g of protein
after exercise was more effective at stimulating
muscle growth than 20g, the response was uniform
regardless of the subjects’ muscle mass. The results
suggest all you need is a “minimum effective dose” of
sports nutrition products to get the nutrients required
to recover faster, and anything above that dose has
no impact – aside from hitting your wallet harder.
February 2017 | 19

Photography Getty, iStock

Thefood

FREE £5 ON SIGN-UP - WINNER EVERY WEEK!

Updates | Health

3waystosave
morecash
rightaway

7

The average time in weeks
before a flight out of the UK
when airline prices are at
their cheapest, according
to skyscanner.net. Longhaul flights are best booked
even more in advance, with
flights to Bangkok cheapest
18 weeks before departure

Makeyourmoneygo
furtherwiththese
wallet-wideningtips

Don’tshophungry
Food shopping when
starving is bad for
your waistline - you’re
more likely to buy
high-calorie snacks
- as well as your
wallet, with hungry
subjects spending
21% more than full
ones in a University
of Zaragoza study.

+

Getcoffeetogo

Getawaytobeatthewinterblues
Photography Getty

Bookyournextbreak

It’s no wonder the start of the year
can be depressing: it’s cold, it’s
dark and it can feel as if there’s
not much to look forward to.
Which is why you should book
your next holiday now because
the anticipation of getting away
can lift your mood. A Dutch study
of 1,530 people published in the
Applied Research In Quality Of Life
journal found that we derive the
most happiness from anticipating
a getaway – even more than
actually being on holiday.

Startplanningyourtrip

Another reason to book your
break now is that people who give
themselves more than a month to
plan their holiday report higher
happiness levels and lower stress
levels – before, during and after
the trip – than those who leave
it to the last minute, according
to the Institute of Applied
Positive Research. And put some
distance between you and home:
the research found 84% of the
subjects’ best holidays over the
past five years were abroad.

Getawaynow

If you can’t face waiting until the
summer for your holiday, you
could still get the benefits from
booking a last-minute short-haul
trip. Flight cost comparison
site skyscanner.net crunched
the numbers on more than 250
million flights out of the UK over a
three-year period and found that
January is the cheapest month to
fly to most European destinations,
with each-way savings of up to
30% to the likes of Copenhagen,
Milan and Amsterdam.

Grabbing a £3
cappuccino on your
way to work each day
will cost you around
£60 a month. You
don’t have to give up
coffee – just switch to
a white filter coffee
for £1 to save nearly
£500 a year (and 190
calories a day) – or
buy a flask and bring
your own brew to save
even more moolah.

Moveyourmoney

Financial gurus say
you should put 20% of
each pay packet aside
for the future. If you
want to, or just want
to save for something
fun, set up a direct
debit on pay day to
transfer funds from
your account straight
to a savings one. If
you don’t see the cash
you won’t spend it.

February 2017 | 21

Updates | Fat Loss

ASK THE EXPERTS

What’s thebestwayto
startsnackingsmarter?
Weaskedthreefitnessexpertsfortheir
tried-and-testedhealthy-snackstrategies

Eat some
antioxidant-rich
dark chocolate
when you get a
sweet-tooth craving
to satisfy it fast, says
trainer Tom Wright
(wrightfit.co.uk)

Photography Getty

Stay strong and stick
to your healthyeating plan because
the short-term high
isn’t worth it, says
trainer David Arnot
(evolve353.com)

Planning your
meals in advance
is the best way
to stay on top of
your snacking,
says Andrew
Tracey, founder
of The Nomad Way
(wayofthenomad.
co.uk)

“When I am dieting I
always carry a couple
of squares of dark
chocolate in case
I get the urge for
something sweet. It’s
sweet enough to curb
the cravings but the
bitterness stops me
wanting more. Dark
chocolate rice cakes
also work because
they’ve got a crunch,
which is something
you tend to miss when
eating healthily.”

“Unhealthy food is
desirable because
of the way it makes
you feel so try not to
attribute feelings to
it, especially if you
are on a restrictive
diet. It’s just food. But
even if you can’t ditch
those feelings, eating
‘bad’ food will feel
good only for a second
until the guilt hits. Be
strong and don’t let a
doughnut beat you!”

“I plan my meals in
advance but leave
around a quarter
of my daily calories
from carbs and/or fats
unaccounted to give
me leeway for snacks
without affecting my
overall daily calorie
intake. This gives me
freedom so nothing
is ‘restricted’ and I
find it easier to make
better choices. A
zero-calorie fizzy
drink is a great way to
get a sweet fix too.”

800

The additional calories the
average UK commuter consumes
through snacking each week
on the way to and from work,
according to a study by the
Royal Society for Public Health

+

Hidesnacksoutofsight

We’ll come clean: if a packet of biscuits gets opened in the
MF offices at 11am, by midday all that remains is a couple of
crumbs… and sometimes even they get hoovered up. If, like
us, you sometimes have trouble controlling your workday
snacking – especially the tasty things you know should only
be an occasional treat – then all you need to do is create a little
distance between you and the forbidden foods. Subjects who
were seated 70cm and 140cm away from a bowl of snacks
ate significantly less than those who were sat within arm’s
reach at just 20cm away, according to research published in
the journal Psychology Health. An even better strategy is to
place the forbidden food both out of reach and out of sight,
at the back of the cupboard or fridge, so that you don’t see
it every time you go looking for something healthy to eat.
February 2017 | 23

Updates | Training

Yournewmusclemoves

Addthesesixunderusedexercisestoyour
arsenaltobuildall-oversizeandstrength

1
Single-leg

2
Barbell

3
4
5
6
Inclinedumbbell Standingcable
Straight-arm
Garhammer
bicepscurl

cross-over

latpull-down

raise

Why “This will boost
your hip power
and stability,” says
David Arnot, PT and
director of Evolve
(evolve353.com).
“They’ll benefit
anything that
involves sprinting,
jumping or
squatting.”

Why “This is a big
player in the leg
strength game,”
says Arnot. “It’ll
challenge your
glutes, quads, core
and back muscles
throughout.”

Why “This move
eliminates the bad
arm curl habits that
can stop your biceps
from growing,”
says Arnot.

Why “Your pec
muscles get a far
greater stretch
and contraction
with this flye-type
chest move than
the classic bench
press, and that
means they’ll grow
quicker,” Arnot says.

Why “Control
with this move is
paramount for a
strong back,” says
Arnot. “Mastering
it will bolster your
lats, lower back
and triceps and
boost your max
chin-up total.”

Why “This move
guarantees tension
is fully on the abs
and they aren’t
being overridden
by your hip flexors,”
says Arnot. ‘The
result is robust
core control.”

How Keeping your
arms straight, bring
both hands together
in front of you,
pausing for a second
to really squeeze
your pec muscles
with each rep. Aim
for four sets of 12.

How Hold the long
bar attachment
with a wide grip.
Keep your body
stable and pull
down with straight
arms, then slowly
control the bar
back to the start for
four sets of eight.

Words Sam Rider Photography Mark Harrisson

glutebridge

How Lie down
with a dumbbell
in your right hand
and drive down
through the heel
of your left foot to
raise your hips. Aim
for four sets of ten
reps on each side.
24 | February 2017

lunge

How With a bar
across your rear
shoulders, squeeze
your core muscles
and lower into a
lunge. Keep your
back upright, then
drive off the front
foot to stand. Aim
to hit 50% of your
squat one-rep max
for five sets of five.

How Lie back on
a bench set to a
45˚ incline, holding
dumbbells in each
hand. Keep your
shoulders back as
you slowly curl the
weights through a
full range of motion.
Start light to get the
form right and target
four sets of 12.

How Hang from a
pull-up bar with
knees together and
thighs horizontal.
Slowly raise your
knees to your
armpits, then back
down. Continue until
failure, rest, then
repeat twice more.

LOOKING FOR

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Personal Best

02

17

Touch Pad

Use the pad on the left temple
to control functions with
taps and swipes. You can
control music, answer calls,
and sync with Siri and Google
Assistant from paired phones

+

+
Voice Control

A built-in microphone
allows you to ask Radar Pace
questions in a live, handsfree way during workouts

Onyourradar

Getreal-timevirtualcoachingwiththenewOakleyRadarPace

When you’re cruising down a
mountainside on two wheels, taking
your eyes off the road to check your
speed isn’t the smartest thing to do. The
new Radar Pace from Oakley swerves
that issue by using voice recognition
technology to give you real-time feedback
on your performance. Ask it how you’re
doing and it’ll tell you because it tracks
your heart rate, speed and distance.
And it doesn’t just give you data –
it coaches you too, thanks to its ability
to analyse customisable training
programmes and give you feedback
on your performance. If you’ve
missed a session, for example, it’ll

guide you on the best way of getting
your training plan back on track.
It’s aimed at both runners and
cyclists and uses a new Prism lens, which
enhances vision by brightening whites
and sharpening yellows so you can see
subtle changes in road texture and spot
hazards more easily. And after you’ve
discovered your top speed on the way
down a hill, you can ask the Radar Pace
to keep you posted on your performance
going up the next. Of course, if you’re so
out of breath that you can’t summon the
energy to even ask it how you’re doing,
you probably know the answer already.
Oakley Radar Pace, £400

+

+

Connect the Radar
Pace wirelessly to
your smartphone
through the Radar
Pace App, which is
available from the
Apple App Store or
Google Play. Then
use the app to
set goals, access
performance
metrics and view
your training plan.

It’s rechargeable
through a USB
port, and a light on
the arm shows the
status of remaining
battery power and
highlights when the
Radar Pace is pairing
with a Bluetoothenabled device.
The power button is
located on the inside
of the left stem.

APP AND
AWAY

SUPER
POWER

February 2017 | 29

PB | Running Shoes

Keep
on
running

Anewpairofrunningshoeswillgiveyouthe
motivationyouneedtosmashyourfatlossgoals.
MF putsinthegroundworkbytestingthebestnewtrainers
Words Josh Cunningham

30 | February 2017

+

1

NikeLunarEpic
FlyknitShield

WHAT’S IT FOR?
It’s a minimalist shoe, which means it’s designed to give you
the effect of running barefoot but with some protection.
STANDOUT FEATURE
Including all-weather properties (the upper
is water-repellent) is impressive in such a
lightweight and responsive shoe.
MF ROAD TEST
This is a shoe that feels like you’ve been wearing it for ages
the moment you put it on. The all-weather Flyknit upper is just
as comfortable as the version used in its fair-weather cousins.
Nike has also given the sole considerable attention, creating
an outsole that offers good traction and water resistance,
making it a reliable and stylish option for the inevitably
damp running conditions you endure as a runner in the UK.
£155, nike.com

February 2017 | 31

PB | Running Shoes

2

3

PumaSpeed500
IgniteNightcat

WHAT’S IT FOR?
Giving a little extra speed
and lightness of step to
the everyday runner.
STANDOUT FEATURE
This Nightcat variant of the Ignite
comes with a water-resistant
and reflective upper, which
should help keep the elements
at bay and help you to be seen
on dark streets in winter.
MF ROAD TEST
As the day-to-day shoe of one
Usain Bolt, the Ignite certainly
comes with pedigree, and the
shoe, while not exceedingly light
itself, certainly feels it when
running. One stride is propelled
into the next effortlessly, which
Puma says is caused by the
changes it’s made to the toe
area of the outsole. Great for
experienced runners in search
of a boost; less so for newbies
training for their first marathon.
£85, uk.puma.com

RUNNING
SHOE
BUYER’S
GUIDE
With advice from
coach Shaun Dixon
(letsgetrunning.co.uk)

32 | February 2017

4

AsicsGel
Kayano23
WHAT’S IT FOR?
Providing support and
cushioning to over-pronators.
STANDOUT FEATURE
The sole, which is packed
with features designed to
aid your foot’s interaction
with the ground.
MF ROAD TEST
As the name suggests, the
Kayano is now in its 23rd
iteration, and remains one of
the best shoes for runners
in need of stability. The huge
amount of cushioning in the
sole was much appreciated
on longer runs, although if
you’re not an over-pronator
the reinforced midsole might
feel like overkill. Also of note is
the updated upper, which Asics
has made seamless, boosting
the comfort levels still further.
£145, asics.com

TALK TO SOMEONE
WHO KNOWS
RUNNING SHOES
“Go to a proper, dedicated
running shop – not
Sports Direct or a similar
high-street chain. A
specialist shop will allow
you to have a run in them
before you buy, which
is very important.”

5

Skechers
GoRun400

361Degrees
Strata

WHAT’S IT FOR?
All kinds of training.
STANDOUT FEATURE
The bulky 5GEN midsole, which
provides as much cushioning
as it looks like it should.
MF ROAD TEST
The Skechers GoRun 400
is a shoe designed for a
multitude of uses, rather than
exclusively running, and that’s
apparent when using it. There’s
stacks of cushioning in the
sole, which makes for a very
comfortable ride, but there’s
lots of movement in the upper,
leaving your feet feeling a little
unstable within the shoe. The
GoRun 400 is great for warming
up on a treadmill or running to
the gym, but it’s not suited to
longer, more serious runs.
£60, skechers.com

WHAT’S IT FOR?
Support, particularly for
high-mileage runners.
STANDOUT FEATURE
The midsole, with its
range of layers designed
to provide support
throughout the gait cycle.
MF ROAD TEST
Even from the first few strides
it’s immediately apparent how
much support there is in the
Strata. Even though it’s still agile
and not at all clumpy, it probably
won’t find favour with those who
prefer the freedom of a more
neutral shoe. Our suspicion is
that the sizing may come up a
little on the small side, so be
wary of that, but otherwise
enjoy a shoe perfect what it was
made for - long, stable miles.
£115, runnersworld.ltd.uk

LOOK AT THE SOLES
OF YOUR OLD PAIR
“Wear on the outside
rear of the sole indicates
you land on the outside
of the heel and roll
inwards (aka pronation),
so you should aim for
something with a bit more
stability. If this is very
pronounced, you should
think about doing some
hip and glute strength
exercises to combat it.”

USE MULTIPLE PAIRS
“I have about six pairs
on rotation: shoes with
more stability for longer
runs, lightweight neutral
shoes for faster efforts,
more traction for off-road
runs. It helps prolong
the life of all the shoes
and, I believe, keeps
the feet ‘active’ as they
need to adapt to the
differing challenges of
terrain and support.”

DON’T OVERTHINK IT
“The most important
thing is how you run, not
what you’re running in.
It has to be comfortable
but a shoe won’t make
you run with better form.
That’s something you
have to work on yourself
– possibly with the help
of a running coach.”

+

6

Adidas
UltraBoost

WHAT’S IT FOR?
Long-distance running, but not
for those who need stability.
STANDOUT FEATURE
As always with Adidas running
shoes, the Boost midsole,
made from congealed
foam “energy capsules”.
MF ROAD TEST
There’s no doubt that the Boost
midsole delivers on what it
promises: energy return and
comfort. We found every stride
was catapulted into the next
almost before we realised it
was happening, and the impact
of a footstrike was nothing less
than silky. The knitted upper
is also glove-like as it moulds
around your foot, but watch
out if you’ve got particularly
wide feet, as Adidas shoes
do tend to come up narrow.
£130, adidas.co.uk

KEY
RUNNING
SESSIONS
Complete a mixture
of these training
sessions to get fitter
and faster than ever

INTERVAL SESSION
These are the ones
most people dread
but they’re probably
the most useful for
improving performance.
You alternate short
periods of high-speed
running with periods
of recovery. A good
sample session would
be to do one minute
fast with two minutes
of recovery running and
repeat that ten times.

FARTLEK
This gets its name from a
Swedish word meaning
“speed play”. It’s an
unstructured interval
session where your
periods of intense effort
and recovery vary. You
can make it up as you
go along but it helps to
impose some kind of
external system, such
as saying to yourself
that you’ll go hard until
the third lamppost.

7

BrooksGTS
Adrenaline17
WHAT’S IT FOR?
A cushioned and supported
yet speedy ride.
STANDOUT FEATURE
The diagonal roll bar within
the midsole, discouraging the
foot from over-pronating.
MF ROAD TEST
The GTS Adrenaline has long
been a mainstay of the stability
shoe options, and for good
reason. Each layer of the sole is
packed with features to ensure
your foot remains as supported
as possible throughout the gait
cycle: we could feel this in action,
and the latest Adrenaline also
has the benefit of feeling light
and springy in comparison with
other structured shoes. The
upper - especially the tongue is exceptionally cushioned, too.
£120, brooksrunning.com

LONG RUN
These are essential if
you’re training for a
long-distance event
like a marathon. Doing
one long run a week
is usually sufficient to
make progress, and try
to increase the distance
you cover each week by
about a mile. Every six
to eight weeks, have a
recovery week where
you do a shorter run so
that your legs are fresh
for the next push.

TEMPO RUN
In these sessions your aim
is to maintain a relatively
fast and steady pace for
about 20-30 minutes.
This should feel quite
uncomfortable but the
idea is that you get used
to running at a pace that’s
faster than one you could
sustain for, say, 10km.
You should be constantly
flirting with going too
fast and you’ll feel tired
at the end of the run.
February 2017 | 33

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PB | Gear

STUFF
MF ’spickofthebestnewclothes,kitandproductsfortheactiveman

Ted Baker Basil Herringbone jacket
Woven from a luxury wool blend, this
classic blazer will stand out from the crowd.
£259, tedbaker.com

Elliot Brown Tyneham Automatic watch
A shock absorption system and watertight
crown equals a tough but stylish timepiece.
£845, elliotbrownwatches.com

Wingback wallet
An ultra-slim leather wallet that’s
on the money for runners and cyclists.
£55, wingback.co.uk

Dan Ward T-shirt
A simple but stylish fitted V-neck cotton tee
that’s perfect on its on or under a jacket.
£70, danwardwear.com

Parajumpers Kodiak parka
A high-performance coat with
design influenced by the military.
£775, harrods.com

Levi’s 505 C jeans
A modern remastering of the 1960s classic
505s warrants a place in your wardrobe.
£100, levi.com

M&S David Gandy for Autograph pyjamas
Lounge around in style with slim-fit pyjama
bottoms good enough for our cover model.
£29.50, marksandspencer.com

Oral-B Genius 9000 toothbrush
Smile more with the pro clean mode that
makes 3,000 more movements per minute.
£100, boots.com

Ron Dorff Skin Discipline gift set
Give your skin the love it needs with the
new range from the athleisure maestro.
£50, rondorff.com

36 | February 2017

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PB | Grooming

Regimerefresh

Updateyourgroomingroutinewith
ourpickofthebestnewproducts

MAX LS Matte Renewal Lotion
Unlike some anti-ageing creams,
this won’t leave you looking
greasy because it contains a
lightweight absorbent powder.
£48, labseries.co.uk

New Look Men Carbon
Our pick of the fashion brand’s
new male grooming range is
this moisturiser, which contains
vitamin E for bright-looking skin.
£3.99, newlook.com

Face-savingwintergrooming

Photography Getty

Use tips from Parsa Rad, Braun ambassador and director of The Refinery, to stay looking sharp

The Bluebeards Revenge
Cuban Gold soap
If you like your grooming regime to
retain a bit of old-school manliness,
grab one of these bars.
£4.99, bluebeards-revenge.co.uk

38 | February 2017

YOU MUST
BE BALMY
The winter months
can be very harsh
on skin, which
can get dull
and dehydrated
because of the
cold conditions and
the drying effect
of central heating.
Post-shave balms
are good products
to use to help bring
hydration back.

DON’T HOLD BACK
You can increase
the amount of
moisturiser that
you use during
the winter, and
don’t forget that
your face still
needs protection
from the sun to
stop the ageing
effects of UVA
rays. Always try
to use a product
that contains SPF.

DRINK TO GET
A GLOW
Men tend to
overlook the
importance of
keeping their skin
hydrated. That’s
why it’s essential to
drink two glasses
of water when you
wake up to kickstart the rehydration
process and ensure
your skin looks
healthy and bright.

BE A SCRUBBER
When it comes
to your morning
shave, I always
recommend that
guys prepare by
using a facial scrub
at least three times
a week. This will
remove all the
dead skin cells and
allow the shaver to
perform at its best,
resulting in a more
efficient shave.

PB | Grooming Tips

Gold
standard

Makeastatementwith
thesenewfragrances

1

PACO RABANNE
1 MILLION PRIVÉ
Splash this leathery,
tobacco-infused
scent on before a
big night out and
you’ll feel a million
dollars, even if your
bank balance begs
to differ. £66 for
100ml

Howtosweetenthehairlosspill

Useacombinationofsupplementsandnewproductstoprotectyourmop

Photography Glen Burrows

Until recently, options for men going thin on top were thin on the
ground. You had to either go for a Statham, develop an interest in
hats or spend a small fortune on a transplant. Now, however, you
can reach for a bottle. Haircare specialist Hairburst has created
a supplement (£24.99 for a one-month supply) that contains
collagen as well as a range of vitamins and minerals that will
help strengthen your locks and make them look healthier.
There’s also a range of new products that you can use (see
our pick below) that will help make a difference – and ways to
smarten up your grooming act too. “A big mistake made by a
lot of men is to rub hair with a towel after washing,” says male
grooming expert Jamie Stevens. “Hair should be patted dry to avoid
breakage. It’s also a myth that men with thinning hair shouldn’t
use conditioner. The assumption is that it weighs hair down and
makes it appear flat. Actually, using a conditioner is important
because it not only softens but strengthens the hair.” Stevens also
has some advice for next time you visit the barber. “As a rule in
hairdressing, the shorter the hair is, the thicker it looks. Men who
are thinning on top should opt for shorter styles. Avoid thinning
or texturising techniques because they make thinning hair look
wispier. Hair should also always be cut bluntly on the top of the
head.” Time to put down that razor and start the regrowth strategy.

L’Oréal
Professionnel
Denser Hair Gelée
£30 Its glycerin and
stemoxydine combo
creates an optimal
environment for
hair growth.

40 | February 2017

Lock Stock & Barrel
Reconstruct Protein
Shampoo £9.95
You use protein
for your biceps.
Now use it for your
barnet with this
thickening shampoo.

MR Hair Fibres £18
These statically
charged fibres –
with added keratin
– bond to the hair
shaft, making each
strand instantly look
and feel thicker.

1
2

PROMOTION

MF & The Bluebeards Revenge present...

2

JO MALONE
MYRRH & TONKA
If, deep down,
you’re not that big
on bling after all,
this is probably the
option for you. The
warm and sweet
tonka bean base
note will balance
out the bitter and
pungent myrrh.
£105 for 100ml

3

JEAN PAUL
GAULTIER
LE MALE ESSENCE
DE PARFUM
JPG’s iconic bottle
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out: it now has
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£49 for 75ml

MAN UP, LOOK SHARP

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This bright and fresh
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quite fruity, with
top notes of apple
and lemon. It’s not
cheap, so save it for
special occasions.
£295 for 75ml

HOW TO

ADDVOLUME
TOYOURHAIR
STEP 1

Shower and use a thickening shampoo
and conditioner to get your hair clean
and start to add volume. Don’t have
the water too hot, otherwise it will damage your
hair follicles and leave your locks looking flat.

3

Slightly damp hair absorbs products
much better than dry hair, so apply a
small amount of product to your hair
when it’s still wet – this will help you achieve a
look that has both volume and plenty of hold.

STEP 2

4

Instead of letting your hair dry naturally,
which causes it to flatten out, use a hair
dryer and a round brush to build in extra
volume and body. Dry your hair one small section
at a time, using a nozzle to direct the airflow.

STEP 3

THE RIGHT TOOLS FOR THE JOB
Voluminous hair requires the
best products. Stock up on The
Bluebeards Revenge’s shampoo,
conditioner and styling products
to keep hair big, bold and
unquestionably manly.

THEULTIMATEGROOMING
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PART 1

TRAINING
TIPS

Trainsmarter

By focusing your efforts on fat loss,
you’ll shed flab in less time

001

Have fun

Hitting a heavy bag is one of
the more fun ways of reducing
yourself to a big sweaty
mess. You feel great, you
lose weight and, thankfully,
they don’t hit back. Punch the
bag with alternating hands
as hard and fast as you can
for 15 all-out seconds, then
move around the bag for 90
seconds, shadowboxing at
an easy pace. Do this routine
at least three times. For a
tougher session, go for six.

42 | February 2017

002

Go big

This isn’t the time for biceps
curls. The more muscle
groups you can involve in
your workout, the more
work you’ll do. Kettlebell
swings hit almost every
muscle: do three sets of 25
at the end of any session to
finish on a fat-loss high.

003

Get strong

It’s tempting to put the deadlifts
on hold – that’s time you could
be spending on a treadmill,
right? - but the more weight
you can lift, the more fuel you’ll
burn. Spend some of your
training time getting stronger
and you’ll be able to do your
other work at a higher level.

004

Be inefficient

Expertise is overrated. “The
more efficient you get at a
movement, the less energy
you’ll expend doing it,” says
strength coach Dan John. Don’t
just stick to one form of cardio
finisher: rotate between the
bike, rower and treadmill.

005

Move fast

Sprinting’s one of the simplest
forms of high-intensity
exercise, but don’t overdo it.
“It puts your body through a
ton of stress,” says trainer
Zoran Dubaic. “Keep it simple
and build up gradually.” Start
with six 50m sprints with
a 30-second recovery, and
up it when you’re ready.

006

Unleash hill

Hill sprints automatically
force you into good running
form – and they’re nastier
than doing it on the flat. “Find
a good 30-50m hill and aim
for five sprints up – you can
walk back down,” says trainer
and author Mike Campbell.
“It’ll force every muscle in
your body to work, leaving
you burning fat for hours.”

007

Hold on

Complexes - multi-move sets
where you don’t put the weight
down until you’ve finished
all the moves – will jack up
your metabolism so you keep
burning fat long afterwards.
Got a kettlebell? Do six cleans,
six swings and six overhead
presses with each arm.

008

Pair your moves

To do more work in less time,
pair an upper-body exercise
with a lower-body move:
a press-up with a squat,
or a curl with a lunge. It’ll
up your heart rate without
forcing you to stop when
your arms or legs get tired.

009

Keep rests short

“The main difference between
a muscle-building workout
and a fat-loss one is often just
your rests,” says Campbell.
“Shorten them and keep
them strict.” Stay between
30 and 60 seconds.

010

Finish strong

Even if you’re focusing on
muscle, you can keep your
metabolism high with a burst
of all-out effort to end your
workout. A 500m row is perfect:
short, nasty and low-impact.
Sub-1min 40sec is the goal.

February 2017 | 43

Features | Get Lean In 2017

Uptheeffort

With the basics covered, it’s time
to be inventive. MF-approved
PTs explain their secret weapons

011

Speed up cardio

Long, slow distance work is
the enemy - it’s inefficient,
and it’s hard on the joints.
“Intense cardio is a much more
effective way of losing fat,”
says trainer Tom Eastham.
“Hit the bike or the rowing
machine for ten one-minute
bursts of effort, giving yourself
a 45-second recovery period
between each effort. Be strict!”

012

Get a stopwatch

“It’s the easiest investment
you can make,” says Nomad
Way founder Andrew Tracey.
“Having it in front of you forces
you to keep rests strict.” And
minimises the chance of a
dropped dumbbell taking
out your smartphone.

015

Hit the mill

One-speed treadmill plodding
isn’t cutting it. “Change the
resistance and incline for
treadmill sessions,” says
Barry’s Bootcamp London coowner Sandy Macaskill. “Do
6, 7, 8km/h bursts of effort
at a 3% incline, then drop the
gradient and up the pace.”

016

Stick on 15

Less time can sometimes
mean more effort. “I like a
15/45 work/rest split,” says
Roko Health club trainer
Rachael Atkinson. “Do as many
chest-to-floor burpees as
possible in 15 seconds, then
rest for a full 45 seconds.”

013

Get up, get down

“Getting down and then up
off the floor adds a metabolic
effect you won’t expect,” says
John. Do ten press-ups and
ten kettlebell swings, then
nine press-ups and ten swings
and so on until you’ve hit one
press-up and 100 swings total.

014

Carry on

“Loaded carries are among
the best fat burners you can
do,” says Results Inc founder
Joe Lightfoot. “They’ll use
every muscle in your body.”
Finish your session with 200m
of farmer’s walks, using the
heaviest dumbbells you can.

44 | February 2017

Embrace(weird)science

Who are gastrophysicists? They’re the experts who
study “multisensory perception”, or how environment
and non-taste senses affect your perception of
food. Harness their research to stay off the pies

017

Eat off blue plates

Scientists theorise that it’s
because your mind doesn’t
associate the colour with food.
It genuinely seems to work - in
a study carried out by Swiss
researchers, subjects eating
from blue tableware ate 40%
less than a control group.

018

Keep it upbeat

In a study from the Cornell
Brand and Food lab, people who
watched Solaris ate 55% more
popcorn than people watching
My Big Fat Greek Wedding.
Goggling while dining is usually
bad - it distracts you from how
much you’re eating - but if you
must, pick a nice bromance.

019

Take a seat

Even if you’re grabbing a Pret
lunch, get a table or a park
bench rather than eating that
Swedish meatball wrap (the
only sane option) on the go.
People who sit down to eat
consume fewer calories than
on-the-go eaters, according to
a University of Toronto study.

020

...but not
at your desk

According to a University of
Bristol study, eating lunch
while you browse online
will leave you distracted,
less full, and more likely to
snack in the afternoon.

021

Get nicer cutlery

Or at least, make it heavy.
According to research
by food scientist Charles
Spence, it gives food higher
perceived quality – yogurt,
for instance, tastes creamier
– and increases feelings of
fullness so you eat less.

022

Eat with friends

It’s the exception to the
no-distractions rule – a
spirited chat/row will give
your brain time to register
that your stomach is full,
according to the Journal Of
Physiological Behaviour.

Changeyourroutine

There are 168 hours in a week –
if you spend four in the gym,
you’ve still got 164 left to work

025

Sleep tight

Skimping on sleep messes
with your brain’s ability to
make decisions and exercise
impulse control, and revs up
reward-seeking behaviour.
According to a study published
in the American Journal Of
Clinical Nutrition, it increases
high-carb snacking. Aim
for eight hours a night.

026

Get outside

Chew slower

A University of Birmingham
study found that focusing
on the texture and flavour
of food reduces hunger
later. But taking the time to
liquefy your food inside your
mouth also aids digestion.

024

Hit rewind

Tempted by the biscuit aisle?
Think back to what you had
for lunch. Psychologists at
the University of Birmingham
found that thinking about what
you’ve eaten earlier in the day
can reduce the urge to snack.

Shop hard

“Think of shopping as your
week’s most important
workout,” says nutrition coach
Josh Hillis. “Take an hour
on Sunday to get it done.”
Automate healthy choices by
saving a shopping list on your
phone or online, and keep
the processed stuff off it.

031

Stay busy

Research suggests that
exercising in sunlight boosts
fat-burning potential by 20%
by increasing your production
of leptin, the hormone that
controls your body’s fat
stores. In the summer, it’ll
also boost vitamin D.

Not every fat-burning
session has to be intense.
“Active recovery is a nice
way of burning calories
without thinking about your
diet or the gym. It could be
a casual kickabout in the
park – it’s better lying on
the sofa,” says Eastham.

027

032

It regulates your body’s
functions, helps appetite and
improves your liver’s ability
to metabolise fat. “Keep a
glass within arm’s reach at all
times,” says Brian Wansink,
former president of the US
Society for Nutrition Education
and Behaviour. “You want to
make hydration automatic.”

If your weeknights get hectic,
they’re not the time to chop
veg. Chop onions and cube
carrots while you’re listening
to a podcast on Sunday: they’ll
keep until at least Wednesday.

028

If you’re used to stopping
in Starbucks for a morning
frapp, change your route to
work. You “outsource” much
of your behaviour to your
environment, so making
better associations will help.

Keep water handy

023

030

Get on your feet

You call it a lunchtime stroll;
trainers call it low-intensity
steady-state cardio, or LISS.
Either way, it burns a handful
of calories and helps to
regulate stress while keeping
fat-storing cortisol low.

029

Calm down

Stress messes with tissue
repair, leads to fat storage, ruins
sleep and plays havoc with
immunity. If it’s all getting too
much, take a deep breath and
blow it out slowly: it’ll activate
your body’s parasympathetic
nervous system.

Prep if you can

033

Change your
patterns

034

Get help

Partnering up will boost the
chances of sticking to your
resolutions, according to
research from the University of
Leeds. Friends not interested in
fat loss? Sign up to stickk.com
to commit to the process.

February 2017 | 45

Features | Get Lean In 2017

Liftbigtogetlean

In a 2013 study, highintensity resistance training
– or HIRT – beat traditional
lifting by 450% for postworkout calorie burn. Use
these rep/set schemes, and
you’ll burn as you gain

035

Rest-pause

It’s a classic bodybuilding
technique making a comeback.
“Pick a weight you could
lift for ten reps and do eight
reps,” says Motus Strength
coach Bruce Butler. “Rest 20
seconds and do as many reps
as possible, then rest another
20 seconds and repeat.” Bench
presses, rows, squats and
overhead presses all work well.

036

Back-off sets

These “groove” your technique
while taxing your muscles less
than a rest-pause set. When
you’ve finished your last set of
bench presses, immediately
strip 50% of the weight off
the bar and do as many reps
with the remaining weight
as you can: 20 is the goal.

037

Cluster sets

Cluster sets let you add volume
with big weights. “Let’s say
you can get four reps at 90%
of your one-rep max weight,”
says strength coach Ben Coker.
“If you ‘cluster’ those sets by
taking ten seconds’ rest after
each rep, it’s likely you could
manage six reps total. Across
several sets that’ll make a
huge difference.” This works
better on moves with minimal
set-up time - think deadlifts.

46 | February 2017

038

Drop sets

In drop sets, you go until
“technical” failure (the point at
which you can no longer do the
move with good form), reduce
the weight, then get some more
reps. Dumbbell moves are
easiest, because using the rack
lets you switch weights quickly.

039

50-rep
challenge sets

“At the end of a leg day put
40% of your max on the bar
and monster out as many
squat reps as you can, resting
at the top if you need to,”
suggests Campbell. “Shoot for
at least 50 reps in as few sets
as possible.” Walking might
be challenging, but you’ll be
able to rest in the knowledge
that you’re a fat furnace.

HIITitlikeyoumeanit

Yourhome
bootcamp
Having a kit-free go-to means

Yes, it works – in a study from the journal
Metabolism, a group doing 20 weeks of
HIIT training lost nine times as much fat
as a group doing traditional endurance.
The catch? You need to do it right

you can lose fat anywhere,
anytime. Trainer and Jimbag
founder Anthony Bingham has
your prescription: do each
move for 30 seconds, rest for a
minute, and repeat five times

040

Ease in

Whatever you’ve heard, HIIT
isn’t for beginners. If you’re
unused to training, an aerobic
session with intervals sprinkled
in will offer bigger benefits with
less stress. Do 20 minutes on
the rower or bike, with three or
four 30-second bursts of effort.

041

Warm up

You can’t hit top speed by
skipping all the lower gears.
Spend five to ten minutes
warming up at low intensity –
either by doing the cardio move
you’re going to use in your
workout, or on a general warmup like skipping, jogging on the
spot or low-intensity burpees.

042

Stretch

If you’re sprinting it’s crucial;
for most other things, it’s highly
recommended. The slo-mo
burpee is your ideal all-purpose
dynamic stretch: from a pressup position, bring one knee
as high as possible (ideally by
your hand), then bring up the
other to get into a low squat.
Stand up, then reverse the
movement into the next rep.

043

Cool down

Flopping straight back on the
couch post-workout won’t
help recovery. After you’ve hit
your intervals, spend five or
ten minutes moving around
to keep your blood circulating,
cutting down on lactate buildup and minimising soreness
for your next session.

044

Narrow-to-wide
jump squat

“Alternate between narrow
and wide stance, to a depth
of 90°. Explode out of each
squat with feet off the floor.”

045

Plank pike

“Get into a low plank on your
forearms. Lower your hips to
the floor, then crunch your abs
to move the hips as high as
possible in a pike position.”

046

Tuck burpee

“Go chest to floor. On the
jumping section drive your
knees up in a tucking motion.
Use your hands as a measure to
keep consistency of tuck height
and really push your limits!”

Retrainyourbrain

Adopt better thought processes and you’ll make fat loss automatic. Here’s how it’s done

047

048

050

“The general rule is that for
a fat loss-focused exercise
plan, only 20% is down to
exercise, with 80% down to
diet, sleep and stress,” says
trainer Sean Lerwill. “The way
to see results is to come to the
mindset that neglecting the
non-workout stuff undoes all
your hard work in the gym.”

“Each of us makes more
than two hundred nearsubconscious food choices
a day,” says Wansink. “And
most of our environment
nudges us to eat too much.”
Don’t rely on willpower.

In studies at USC Marshall
School of Business, volunteers
who focused on the pride they’d
feel from sticking to resolutions
reported less desire to break
them than a group focusing on
how ashamed they’d be to fail.
Always think of the upside.

Remember it’s 80/20 Don’t use willpower Pride, not shame

049

Focus on the ‘wills’

Focusing on what you aren’t
going to do can lead to a
“behavioural ironic rebound” –
in studies, participants asked
not to think about a Coke ad
tended to dwell for longer than
a control group. Instead of
negatives, focus on positives.

051

Not now, but later

It’s called “postponement
strategy”. When you’re tempted
by cake, promise yourself
you’ll have it later in the week
– it’s unlikely you’ll cave at
some unspecified future time
when the craving passes.

Eattogetlean

Part 2 explains how to eat for fat loss.
Turn to p69 for 50 more tips
February 2017 | 47

FOOD
MYTHS
SMASHED
Whenyou’retryingtoeatbetter,soundnutritionknowledge
canmakethingsmucheasier. MF exposesthemostpersistent
mythsaboutdietwiththehelpofcutting-edgeresearch

Words Joel Snape

1

Photography Getty

THEREISONE
‘PERFECT’DIET

WHAT’S THE IDEA? It’s unspoken, but enduring: the
idea that, if science could just decide on whether you
should start eating like an Inuit/caveman/Viking/
Cretan villager (delete depending on whatever’s most
fashionable) you’d melt fat, slash your risk of heart
disease and live to 110. And so would everyone else.
IS THERE ANY TRUTH TO IT? Well, there are definitely
common threads between demographics that live
longer lives. The most researched are populations that
live in “Blue Zones” – including Okinawa, Sardinia and
Costa Rica’s Nicoya peninsula – where longevity is high
and dementia rates are rock-bottom. The groups eat
different foods according to their cultures, but they all
keep it varied and plant-based. But there’s a caveat:
the researchers also point to the fact that all the Blue
Zone cultures emphasise family, social ties and stress
reduction, which is at least as important as diet.
THE REALITY Whatever your friendly local Paleo-lover
tells you, there are documented differences between
demographics that mean what suits one group won’t
work for another. Lactose intolerance, for instance,
tends to be lower in northern European countries, where
drinking milk without being ill would have provided huge
benefits as little as 6,000 years ago. And you’re right
to treat anyone touting their protein-only Inuit Diet with
caution: a 2015 study suggests that Greenlanders have
genetic adaptations that make it suitable for them.
THE EXPERT VIEW “Natural diets that are based on
geography and landscape work in situ,” says nutritionist
Yolanda Hinchcliffe. “Inuits eat a certain way that allows
them to thrive in their surroundings. That doesn’t
mean the same diet would help you thrive in, say,
central London.” The big lessons: eat mostly plants,
try to stay stress-free – and give your mum a call.
48 | February 2017

2

ALLCALORIES
AREEQUAL

WHAT’S THE IDEA? You know this isn’t true, but
every so often, a man comes along who’s reshaped
his body using nothing but Subway sandwiches, pizza
or Freddos. A related, but slightly more complex
idea is the “If It Fits Your Macros” diet: the idea being
that, if you get your daily allowances of fat, protein
and carbs right, everything else is fair game.
IS THERE ANY TRUTH TO IT? Well, yes. Anecdotally, it’s
possible to drop weight (especially in the short term)
by restricting calories whatever you eat, and it’s even
more true that you can get ripped eating a tub of Ben
& Jerry’s a day if you do your sums right. But if losing
weight in the short term is less important than doing it
in a sustainable way, and being ripped isn’t as important
as not having a heart attack in your 40s, you should
probably reconsider. There’s evidence that short-term
calorie restriction can near-permanently mess up your
metabolism, as well as interfering with your body’s
production of hunger-regulating hormone ghrelin.
THE REALITY Nutrition’s still an imperfectly
understood science, with more and more elements
being better evaluated every year. Phytonutrients
from plants, for instance, are now seen as hugely
important, while the role of gut microbes is being
given more and more importance. But those in
the know agree you can look great on a diet that’s
playing havoc with your insides. For long-term health,
though, focusing on calories alone won’t cut it.
THE EXPERT VIEW “Aim to eat nutrient-dense food,”
says Hinchcliffe. “That is, food that delivers maximum
nutritional content per calorie. What your body gets
from a pumpkin latte is not the same as what your body
gets from eggs on rye toast, even if the calories were
equal. And there’s more to it than just calories alone.”

NUTRITION
TRUTHS #1

YOU CAN’T OUT-TRAIN
A BAD DIET
Yes, you can get abs eating
almost anything – cake
included – but at some point,
the lack of decent fuel will
damage your performance.

‘IT’SPOSSIBLETODROP
WEIGHTINTHESHORTTERM
BYRESTRICTINGCALORIES
–BUTNOTSUSTAINABLY’

February 2017 | 49

Features | Food Myths Smashed

‘FANCYANALL-DAYKALE
BENDER?HOWEVERHEALTHY
YOURDIET,TOOMUCH
ISSTILLTOOMUCH’

3

IFIT’SHEALTHY,EATAS
MUCHASYOULIKE

WHAT’S THE IDEA? Sometimes hinted
at by diet plans, sometimes just stated
outright: if you’re sticking to the good stuff,
there’s no reason to limit how much you
eat. Fancy an all-day kale bender? A family
bucket of sweet potato fries? Go nuts.
IS THERE ANY TRUTH TO IT? Generally,
it’s true that it’s harder to overeat nonprocessed, plant- and animal-based
foodstuffs than the goodies in the biscuit
aisle. For one thing, volume is key – which
means that, for instance, you’d need to eat
about a metre’s worth of raw sugar cane
to get the same sugar hit you get from a
can of Coke. Secondly, processed foods are
designed to be easily overeaten, with their
salt, sugar and fat ratios calculated to hit
what food scientists call the “bliss point” that
encourages binges. As microbiome expert
Dr Christina Warinner puts it: “By decoupling
the whole food from the nutrients inside
50 | February 2017

4

it, we trick our bodies and override the
mechanisms that we’ve evolved to signal
fullness.” That’s why nobody cracks open
the fridge and then finds themselves
surrounded by broccoli stalks an hour later.
THE REALITY However healthy your
diet, too much is still too much. Recent
studies on fasting suggest there’s some
benefit to being in a mild calorie deficit
more often than not. Also, it’s still possible
to overdo the calories with healthy
foods – get through 100g of brazil nuts
and you’ve eaten 656 calories, about
a quarter of your daily requirement.
THE EXPERT VIEW “You can certainly eat as
much as you want of some healthy foods like
dark green leafy vegetables – they’re almost
impossible to overeat,” says Hinchcliffe.
“But if you start eating too much avocado
or oily fish, it could cause a problem.”
Keep it varied, and stop when you’re full.

HIGH-PROTEIN
DIETSAREBAD

WHAT’S THE IDEA? This one’s slowly being
killed as supermarkets put protein bars by
the counter, but for the man who brings
multiple Tupperware boxes of chicken breast
to work, the supposed dangers still get
trotted out: kidney damage, liver damage,
heart disease and osteoporosis are among
the issues blamed on high protein intakes.
IS THERE ANY TRUTH TO IT? The kidney
myth is the most prevalent, and there’s
a reason for that. “High-protein diets can
change the filtration rate of your kidneys,”
says Hinchcliffe. “You can see that as stress
to them, or it could be seen as your kidneys
increasing their function based on demand.”
THE REALITY One study on lifters with
protein intakes of 2.8g/kg of bodyweight
per day showed no significant differences
in kidney function from athletes on a more
moderate intake, and a review of multiple
studies concluded that there’s no reason to

NUTRITION
TRUTHS #2
RED WINE IS GOOD
(SORT OF)
It’s certainly high in resveratrol,
which has been linked to
anti-ageing effects. But you
can also get it from grapes,
while alcohol has been linked
to five types of cancer.

5
restrict protein in healthy people. Meanwhile,
several studies have found positive
connections between protein intake and
bone mineral density, and there’s evidence
that replacing some carbs with protein
might decrease the risk of heart disease
by improving your levels of “good” HDL
cholesterol. One disclaimer: if more than a
couple of your weekly protein feeds are from
processed red meat, the WHO wants you
to know you’re increasing your cancer risk.
THE EXPERT VIEW “For most people, a
high-protein diet isn’t harmful at all,” says
nutritionist Shona Wilkinson. “If you have
any form of kidney health condition, your
body may struggle to eliminate the waste
products from protein metabolism, but
even then it’s only with fairly high intakes.
Remember, though, that you should aim to
get protein from a variety of sources – not
just red meat, but eggs and plants too.”

SATURATEDFATIS
BADFORYOURHEALTH

WHAT’S THE IDEA? Saturated fat’s
demonisation comes from the 1990s, when
trials on overfed mice suggested it put
them at higher risk of heart disease, and
“observational” studies seemed to show
the same thing in humans. The problem?
Mice aren’t men, and the human studies
have enough Swiss-cheese-sized holes
that researchers have used the same data
to come up with the opposite conclusion.
IS THERE ANY TRUTH TO IT? There’s
certainly an argument to be made that
saturated fat doesn’t offer the benefits
of the monounsaturated kind, so most
experts recommend a mixture of both.
As MF went to press, a new large-scale
Harvard study was published indicating
that reducing saturated fat consumption
could lower heart disease risk.
THE REALITY In the biggest meta-analysis
of 21 large studies, no associations were

found between amounts of saturated
fat and heart disease or stroke. There’s
also an argument to be made that certain
saturated fats have concrete health
benefits: traditional French cheeses and
some yogurts host thriving communities
of gut-friendly microbes that are wiped
out by the processing methods used to
make American-style cheese. Bring on the
Roquefort and pass on the Kraft slices.
THE EXPERT VIEW “There has never
been a more misunderstood nutrient
than fat,” says Wilkinson. “We need fat
in our diet and that includes saturated
fats. The problems come with trans fats
and processed foods. Saturated fats
from foods such as grass-fed meat,
eggs, coconut and butter are good for
us. Fats from hot dogs and pizza aren’t.
The basic message is to avoid fats from
processed sources – and get a variety.”
February 2017 | 51

Features | Food Myths Smashed

6

CHEATDAYS
WILLHELPYOU
TOBURNFAT
FASTER

WHAT’S THE IDEA? If you’re dieting,
the theory goes, spiking your calories
once a week will cause a cascade of
hormonal changes that are beneficial
to fat loss, including causing an uptick
in “fullness hormone” leptin. So that
doughnut isn’t just a break from your diet
– it’s actually helping you to lose fat.
IS THERE ANY TRUTH TO IT? Maybe if
you’re already very lean, or training in a
severely calorie-restricted state. Some
coaches prefer to call cheat days “refeeds”
or “spike days”, where they suggest extra
carbs as a way to promote muscle growth
– and if your body fat is under 10%, there’s
some evidence that cheat meals will
actually keep your metabolism ticking over.
If you’re just eating relatively healthily all
the time, though, there’s no physiological
need for a biscuit-and-booze binge.
THE REALITY For most people, cheating
is more valuable as a psychological tool
than a physical one. Studies suggest that
“never again” thinking when it comes
to food is more likely to cause relapses
than a “not now, but later” attitude. That
means if you’re desperate for an All-TheMeatiest-Meats pizza, scribble it down
on a bit of paper marked “cheat day” and
you’re less likely to break down and binge.
Also, does it really need to be a full day?
“I tend to have one or two planned cheat
meals a week,” says body composition
expert Nate Miyaki. “The rules are, when
you get up from the table, you throw
away all the bad stuff and the cheat time’s
over.” It’s better than an all-day licence.
THE EXPERT VIEW “There are solid
arguments for including cheat days in
your diet,” says Hinchcliffe. “But there
are also arguments that your diet should
be such that you don’t need them.” The
ultimate goal is to get to a point where
you don’t even crave the bad stuff.
52 | February 2017

NUTRITION
TRUTHS #3

AN APPLE A DAY…
…won’t entirely replace the
NHS, but apples contain fibre
and polyphenols that fight
obesity and its related diseases.
Granny Smiths have the highest
fruit-fibre ratio: one a day is a
good place to start.

‘IFYOU’REDESPERATEFORA
PIZZA,SCRIBBLEITDOWNON
ABITOFPAPERANDYOU’RE
LESSLIKELYTOBINGE’

7

YOUSHOULD
EATLOTSOF
SMALLMEALS

NUTRITION
TRUTHS #4
YOU CAN DRINK TOO
MUCH WATER
Hyponatremia, as it’s known, is a
problem, especially among longdistance runners. Your best plan:
500ml before bed, 500ml when
you wake, and 500ml an hour
before you train.

WHAT’S THE IDEA? Every time you eat, your
metabolism spikes slightly so by eating six
or seven small meals a day, you’ll keep the
fires burning all day long, aiding fat loss. A
related theory (favoured by bro-scientists) is
that you can only absorb 20-30g of protein
in one sitting, meaning that thrice-daily
infusions of cod beat one all-out feast.
IS THERE ANY TRUTH TO IT? Sort of. It’s
true that your metabolic rate increases
after you eat, as your body uses energy
to break down and absorb your meal – it’s
called the Thermic Effect of Food (TEF). The
misunderstood part: TEF is proportional
to the amount of calories you eat, so an
800-calorie meal will cause double the
metabolic spike of a 400-calorie one. In
other words, you burn the same amount of
calories digesting your food either way.
THE REALITY No serious research has
found any difference between grazing
and gorging in terms of fat loss. A 2010
study compared a three-meal-a-dayschedule with a six-meal one, and found no
difference in fat loss or appetite control.
THE EXPERT VIEW “You should eat the
way that works for you,” says Hinchcliffe.
“Grazing can help keep blood sugar
levels more constant but it can also
lead to overeating. For some people,
three big meals a day is enough but for
others, a planned snack or two will help.
It’s most important to pick a schedule
that works in the context of your life.”
February 2017 | 53

The
man
behind
the
model

David Gandy has been the world’s number one male model for the
past decade. Here he reveals how you can dress to impress, how he
maintains his cover model body, and why he’ll never take a selfie

Words • Joe Warner
PhotograPhy • Glen Burrows
Creative direCtor • Ash Gibson
styling • Lee Holden
hair and Make-uP • Lilli Bridger

Cardigan by Tom Ford
at Mr Porter
Long johns by Dries
van Noten at Liberty

is one of a select group of British men - alongside Daniel Craig
and Idris Elba (essentially anyone who has, or should have, a
licence to kill) – who both you and your significant other would
quite like you to be for a day. And probably for that night too.
The Essex-born 36-year-old first caught the nation’s eye back
in 2006 when he became the face – and, more significantly,
the body – of Dolce & Gabbana’s Light Blue fragrance.
With a single shot – lying back in a rowing boat in nothing more
than a pair of white trunks – Gandy was catapulted into the spotlight,
transforming his career
and sending shockwaves
throughout the fashion world
as the biggest houses followed
D&G’s lead and ditched
the skinny, androgynous
look for a more muscular,
masculine aesthetic.
His career had started
five years previously when
he won an ITV model search
(his flatmate had entered
him without his knowledge)
and since then Gandy hasn’t
looked back. And, as he tells
Men’s Fitness in our exclusive
cover feature, he’s really
only just getting started…
Behind the scenes at
Gandy’s exclusive MF
cover shoot, London,
November 2016

56 | February 2017

Features | David Gandy
T-shirt by David
Gandy for Autograph
at M&S
Jeans at Balenciaga
by Liberty

You’ve been at the top of your
industry for more than a decade.
What still motivates you?
I think a passion for what I do, and the
competitiveness that I have with myself.
No-one can criticise me as much as I
criticise myself and I am constantly
trying to achieve more and push myself
forwards. I have a five-year plan of where
I want to be and I know what I need to do
to get there. It’s like a game of chess, you
build up to it, moving the right pieces at
the right time to get to the end point.
You’ve moved away from
modelling of late – why?
I have been moving away from modelling
over the past two to three years. My
plan is to spend less time in front of
the camera, and a lot more in creative
design. I’ve been creative director on a
lot of shoots now. One of things I hate on
shoots is that there is still this idea, this
stigma that as a model you are there to
be told what to wear and where to stand
and what to do, and people don’t think
you can contribute creatively. Now on
every shoot I do, I try to come up with
the creative concept and work with my
team. That’s what I’m really enjoying
and I hope that’s what the future holds
for me. As you saw on this shoot I had
some input and a bit of a say, and that’s
the side I enjoy. After all, if I can’t get
it right after 15 years then I may as well
pack up now and go do something else!
So what’s your next move?
I’ve been building up the David Gandy
Autograph range with Marks & Spencer,
and that’s been doing very well. So I’m
hoping that either I’ll expand that, and
have a greater say in the range and the
whole process of it, or I’ll expand my
knowledge and my input elsewhere. I want
to learn – I didn’t just want to turn up and
say “right, now I am a designer”. I had a lot
of respect for the designers out there and
it’s a hard game. But I’m designing now
and have already signed off a few designs


February 2017 | 57

Features | David Gandy

“To walk into a room knowing
that you are well dressed is
such a confidence boost”

Coat by All Saints

Features | David Gandy
like to be in the pack and wear the same as
everyone else. Like a uniform to fit in.

for November 2017. In this industry we are
constantly working 12 to 18 months ahead.
So with all your experience,
do you feel ready to make your
mark as a designer now?
It’s been hard but it’s been a great learning
curve for me, learning about materials, the
factories, everything that’s involved. There’s
been times I wanted to change aspects of the
range but you can’t once the materials have
been ordered… there are so many factors in
play which mean you have to work hard to get
it right. And you have to learn the hard way
because I absolutely believe that you only learn
from mistakes. But as long as you learn from
them and don’t make them again, that’s one of
the best things about life, learning and moving
on. If you keep making the same ones over
and over then it’s a sign of insanity, isn’t it?
What is it about good clothes that you love?
It’s how they make you feel. To walk into a
room knowing that you are well dressed is
such a confidence boost. There are so many
great brands out there now, doing cheaper
fashion, that there’s really no excuse any
more for not trying to find your own style.
Remember, there is no right or wrong in
fashion. Someone might criticise you, but
who are they to do so? Have the confidence
to do something slightly different. A very
British thing is sarcasm and dry humour,
so of course you’re going to take some stick
from your boys if you do look different, but
you can take that as a compliment for having
the confidence to do your own thing.
What advice would you give to the guy
looking to make a big first impression?
People ask me about trends, but trends are
on the runway. You have to find out what
you’re comfortable in and find the look you
want to have. In many ways the English have
gone down the very American route of always
dressing down – I hope that’s going to change
soon. In England we have the tradition of
the English gentleman, in the sense that we
were always well dressed and took pride in
our clothes and our appearance. We knew
what we were doing and we had confidence
in it. Even if that’s just a T-shirt and jeans,
it would have been well fitted and looked
great. There was that uniqueness that we
had over the rest of the world. Of course we
are still known for tailoring, and Carnaby
Street and Vivienne Westwood, but I think
men have moved away from taking pride
in their appearance. Maybe it’s because we

60 | February 2017

What are the essential pieces every
man should have in their wardrobe?
A good dark blue or navy three-piece wool suit.
Spend some money on it and get it tailored.
That is the most versatile suit and it will go
with everything. It’s formal, it’s informal, you
can dress it up and you can dress it down.
If you get everything tailored right, and the
legs tapered, then you can separate it out,
with the waistcoat, and wear the trousers
with a T-shirt and the jacket with jeans.
What else?
Good T-shirts are essential. Why grown men
still walk around with slogans on T-shirts is
beyond me. It’s a mystery. Do you think that
putting on a tee with a funny slogan or picture
is going to get you laid? Believe me, it won’t.
A good plain white or black T-shirt is a hugely
versatile piece. Also get a good leather jacket
– it will go with absolutely everything – and
a good pair of shoes. Shoes are one of the
first thing women look at – it’s true. A pair of
shoes can make or break an outfit. Chelsea
boots or Oxfords are good choices, and
make sure they are shiny and looked after.
You’ve been in the public eye for
years. Does it get easier to deal
with the longer you do it?
I think some people are naturally OK with
being in the public eye and like being the
centre of attention. Today everyone is posting
every aspect of their life on social media,
and they are very comfortable doing so – but
I have never been comfortable with that. I
have always kept it at a level where all my
work and charity work is widely published
and it’s on my social media accounts, but
my private life is just that – private. No-one
knows about that. I am very protective
of my friends, family and loved ones and
make sure they are never photographed.
You can’t always stop that but you can
speak to the papers and get it taken out.
Is that why we’re yet to see a
David Gandy selfie…?
[Laughs] Yeah. People ask me why I’ve
never posted a selfie or a picture of family
and friends. I find it weird when you’re an
oddity for keeping your private life private!
I am not saying I am right or wrong, but
that’s the way I’ve always wanted it to be,
and I think it’s important to keep some
things back and protect the people closest to

“There is no right or
wrong in fashion...
have the confidence
to find the look you
want to have”

Jacket by All Saints
Cargo trousers by AMI
at Mr Porter
Boots by John
Varvatos

“The mental benefits are a
big part of training for me…
you always feel so much
better afterwards”

Coat by All Saints
Joggers by David
Gandy for Autograph
at M&S

Features | David Gandy
you. Social media presence is so important
now and I’ve been told that if I post this
or that my numbers would go through
the roof – but I am not willing to do it.
You have to be in great shape all year
round, so how do you achieve that?
My approach to training is not complicated,
to be honest. It’s a simple approach and one
I’ve kept to for many years. Quite often I’ll
superset two moves and go up to four sets per
superset. I focus on lifting in a high-intensity
way, like in circuits. I prefer to use free
weights, so my workouts are based around
dumbbells, barbells or bodyweight moves.
Some machines are great and I do sometimes
use them – mainly the cable machine – but I
prefer free weights and bodyweight training
because I can feel it more in my muscles,
especially in my core. I think everyone has
to go though a period of trial and error
to find out what works best for them.
How long did it take you to discover
how your body best responds?
It took me a long time and I made a lot of
mistakes before I found what works for me.
We live in a world now where there is so
much information out there about exercise
and training – there’s magazines, websites,
apps, Instagram, YouTube… When I first
properly starting training when I was about
20 or 21 there wasn’t much information
out there. So I went through a long process
of trial and error to see what worked.
Has fitness always been a
big part of your life?
Sport has always been a huge part of my life.
As a kid if I saw a ball I would try to kick it, or if
I saw a bat I would try to hit something with it.
These days what I love is working on my chest
and back. I hate doing arms and abs – I don’t
know why but I never have enjoyed training
arms, and I don’t look forward to arms day.
Actually I don’t mind triceps exercises, it’s
just the biceps moves I don’t like. For me that
might be because my abs and my biceps take a
lot more work than any other part of my body,
which is why I’m always constantly changing
what I do, so they’re forced to respond. One
of the important things I say to people is that
if you’re not enjoying training then you need
to change it to something you do enjoy. It
shouldn’t be a chore to go to the gym or train.
How often do you change things
up to keep training fresh?
If I’m not in training for anything in particular
then I’ll probably go to the gym four times a

think having a training partner helps to really
push you and bring out that competitiveness.

week, with one run a week as well. But it’s so
important to change things up so you don’t
stop progressing. I am always changing reps,
changing weights, every couple of weeks. Right
now my focus is on moderate weights and
higher rep counts. But if I am in training for
something, say a shoot, sometimes I go to the
gym in the morning for an intense 40-minute
session and then again in the evening for
another intense 40 minutes, because I’ve
found that so much more effective than
doing one longer but less intense workout.
What do you do now in the gym you
wished you’d learned sooner?
How important it is to focus on contracting the
right muscles and then squeezing that muscle,
and making your muscles do all the work.
Form is so important too. I grew up watching
Arnold Schwarzenegger in Pumping Iron and
films like that, and a lot of people watching
those films saw them lifting the heaviest
possible weight, so we thought that’s what
you have to do get a better body. Probably
like every guy my focus was on how heavy I
could lift. So the weight went up and the reps
went down because that’s what I thought
you had to do. I’m paying for that now with
the aches and pains and injuries I’ve had.
How do you stay motivated to train when
you’re so busy with other things?
In the gym I have a competitive edge with
myself. I want to find ways to improve, just to
get to the next exercise and perform it better.
Take the barbell roll-out. At first I could do
about five, starting on my knees. Then I built
up to ten, and then 20. And then I could do
two full roll-outs from a standing position,
and then I could do three, and then five and
then ten. And then I could do three sets of
ten. Being in constant competition with
yourself is very important, I think, otherwise
it’s so easy to become stagnant and just do
the same things the same way. When you do
that you’ll never see any improvements.
So would you say working hard but
not seeing progress is the worst thing
from a motivation point of view?
Absolutely – when you just go through the
motions doing the same old thing, it’s not good
for you mentally. That’s when you stop getting
any enjoyment out of going to the gym. The
mental benefits are a big part of training for
me. That’s why I say that everyone can find
half an hour to do some exercise, because you
always feel so much better afterwards. Also I

There’s the old line that models
live off cotton wool and cigarettes…
what’s your diet like?
[Laughs] I have always been careful with what
I eat, but I do think people would be shocked
by how much I eat! But I don’t eat a lot of
bad stuff. I eat a lot of lean protein, chicken
and especially fish, and a lot of vegetables
and salads. Protein balls are my go-to snack.
But I will never shy away from having a good
roast dinner or a lean burger – my approach
isn’t as strict as people think. I am a typical
English guy so I love my booze: I love a gin
and tonic, and love my whisky. A nutritionist
once told me you need to think about the
maths, the equation involved in it. That means
working off what you’re putting into your
body. You can’t eat exactly what you want,
but so long as you are getting down the gym
and having a good intense session, then you
can be a little flexible with the foods you eat.
So, like training, the best diet is about
finding an approach that works for you?
Yeah, I think so. For instance, I eat biscuits,
but I don’t eat a triple-chocolate cookie.
I eat oat biscuits or jaffa cakes, and other
types that aren’t packed with sugar. If I am
drinking it’s not beer – the beer belly isn’t
a myth, after all. I’ll drink a clear spirit and
mixer, like a G&T or a vodka soda. I haven’t
really ever eaten junk food or fast food and
I dread to think what it would do to my
stomach. After eating pretty well for a while
my body doesn’t know how to deal with all
the sugar and fats in heavily processed foods.
If I ever do have any sweets or things like
that, it tastes overwhelming sweet to me – if
I crave anything it’s freshness, it’s veggies
and salads. That’s what my body wants.
It seems that a lot of people in the UK have
a very poor understanding of nutrition
– is that true in your experience?
Yes, we are very nutritionally unaware in this
country. It’s something Jamie Oliver has tried
to change, and it’s why he wants to educate
our children about nutrition. I have had to
learn myself about the best way to eat, and
ignore all that low-fat cobblers. Plus I’m very
careful about the supplements I use. I see
guys taking all kinds of supplements, and
even if you read the ingredient list you would
have no idea about what you are putting into
your body. I use Wellman and have done


February 2017 | 63

Features | David Gandy
Jacket by All Saints
since I was 20. It was funny because one
day I went into my management’s office for
a meeting and there were some guys there
from Vitabiotics, who make Wellman, and
I told them that. And that’s what ended
up in the ad campaign I did for them.
You eat well so do you really
need to take supplements?
With the lives we lead today it can be tricky to
get all the vitamins and minerals I need from
my food – I think that’s true for most modern
men – and Wellman has always been there for
me to keep my levels of those vitamins topped
up, helping to support my energy levels and
everything else. They are made for men, with
the correct clinically-proven amounts. Your
body is like a car, and its performance will only
be as good as the quality of fuel you put in it.
Speaking of cars, is it true that you’re at
your happiest when behind the wheel?
That’s true, yes. I drive around London.
Some people think that’s a bit peculiar. But
it’s the one thing I love to do and want to do
every day. If there’s ever the chance to do a
road trip then I am there, because that’s my
ultimate relaxation. There’s one coming up
in South Africa, and I think my girlfriend is
already a little bit worried about the number
of miles we are going to do… I love it. When I
was growing up, as a family we loved a road
trip – you could have called us the Griswolds
instead of the Gandys! We’d just pack up the
family Jag and off we’d go around Europe.
As a young man you did work experience
at Auto Express, our sister magazine
at Dennis Publishing – be honest,
was that because of a passion for
journalism or your pure love of cars?
[Laughs] I should have stayed in that job, to
be honest! That might sound strange but I
was 18 and between school and university
and went there for a couple of weeks of work
experience and ended up staying the whole
summer. I was driving all the cars to the test
track for the guys to test. And I was getting £50
a day to do it! It was a dream job at that age.
What it is about cars that gets you going?
I do not know. No-one in my family is
particularly passionate about cars but I
used to carry a car mag around with me
ever since I can remember. I would read
every word of every page. It’s just something
that gets me, a bit like some women are
with shoes – and I know it’s not rational,
but it’s a real passion. Jaguar is currently
recreating my favourite car ever, the XKSS.
It’s over a million pounds a car. It sounds

64 | February 2017

a lot but it’s actually a bargain because the
originals are worth more than £15 million.
And you’ve ended up writing about cars?
No-one at school said I should get into
motoring journalism, or engineering or
mechanics for that matter – I’ve always been
a pretty decent writer so I had to make it
happen myself. When you love something
like I love cars, it’s easy to write about it, and
now I write about cars for GQ, the Telegraph
and Vanity Fair. Some people say they enjoy
what I write because I give them a different
take from a true motoring journalist. It’s a
little less technical. But I know my stuff, I’ve
got my racing licence, so I take the car out
and tell people about how it looks and feels.
Is Top Gear still looking for a host..?
It will be interesting to see where Top Gear
goes from here but, well, it wouldn’t be a bad
gig, would it? I don’t think any guy would
turn down that job. It’s like playing James
Bond in that way. I think [ Jeremy] Clarkson’s
new show The Grand Tour looks awesome
already – they had me in stitches. Top Gear
is such a hard format to keep up without
those three guys [Clarkson, James May and
Richard Hammond]. I was surprised they kept
almost everything the same. I think if they
had changed a few aspects of the show the
viewers would have been more accepting of it.
Finally, what’s the best thing about being
the world’s number one male model?
I have been very fortunate, and that’s why
I try to give back as much as I can through
charity work. Anyone in this business knows
that we’re not curing cancer or doing brain
surgery. I live a very privileged life and
there’s no denying that, but that’s given me
a certain profile and the good side of that
is I can help raise an awful lot of money for
some really great causes. That was one of
my aims ten years ago – to get into a position
where I could give something back.
What about the worst part?
There’s no bad side. If I said there was,
you’d think I was mad! I probably moan as
much as anyone else, I have bad days, but
you have to put things into perspective.
As long as you have your health then
you can’t end your day too down.
I was hoping I might get you
moaning about something!
Well, I could moan about the cycle lanes in
London! They are winding me up a little bit.
There’s a little cut-through I use in Hyde Park
and the bike lanes haven’t reached it yet. Let’s
just say that I’m in no rush to take up cycling!

“If there’s ever the
chance to do a road
trip then I am there
– that’s my ultimate
relaxation”

NEWYEAR,
NEWYOU

As 2017 dawns, we’re all aiming to
look and feel a little bit healthier –
and everything here will support
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Biltong is a natural source of protein
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Fuel

02

1
10
7
1
0
2

17

Get fit in the kitchen

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PART 2

NUTRITION
TIPS

Fuel | Get Lean In 2017

057

Be smart with carbs

Startinthekitchen

You might be able to out-train your worst habits – but
why bother? Fixing your diet makes everything easier

052

Be inclusive

Instead of concentrating on
what you’re going to stop
eating, focus on adding foods to
your diet. Gradually, the good
stuff will push the bad stuff out.

058

…but only for a week. You might
be surprised by how much sugar
there is in innocuous-seeming
foods, or how little protein
you’re eating. Use MyFitnessPal
to track everything you
eat for seven days, then
you’ll be ready to wing it.

054

Photography Getty

Eat green

Vegetables should be the
foundation of your diet – eat
a wide range of colours with
as many meals as possible.
Apart from being packed with
antioxidants and essential
vitamins and minerals,
they’re fibrous and filling.

061

Don’t drink calories

It’s too easy to overdo it with
sugary drinks. For serious fat
loss, stick to black coffee, tea
and water with lemon or lime.
They can be acquired tastes –
but they’re worth acquiring.

Go for taste

053

Keep a food diary

“Don’t overcomplicate things,”
says strength coach Chris
Burgess. “On non-training days,
keep the carbs low – 60g or
less – while upping your fat
intake so that you’re getting
enough calories to recover. On
strength training or sprinting
days, you can eat more carbs
to help your recovery.”

055

Eat more protein

It’s filling, so you’ll get hungry
less, and it also has a mild
thermogenic (fat-burning)
effect. Eat protein-rich
foods like meat, fish or eggs
at every meal, aiming for
roughly 2g per kilo of your
target bodyweight per day.

056

…and more fat

Counter-intuitive, but dietary
fat’s not the enemy. “Increase
your fat levels and drop your
sugar intake by eating fish,
avocado, oils, nuts and seeds,”
says trainer Tom Eastham.
“This’ll help to ‘teach’ your body
to use its fat stores as fuel.”

Eat more taste-intensive foods
and you’ll need less of them to
feel full. Dark chocolate, aged
cheese and extra virgin olive
oil all pack a flavour wallop.

059

Aim for fibre

It aids digestion, improves
gut bacteria and makes you
feel full for longer. Vegetables
are the best source.

060

Eat for your bacteria
Fermented foods like natural
yogurt, kefir and sauerkraut
improve your microbiome – the
makeup of bacteria in your gut
that help to digest food and
use it better. Eat a variety.

Fatlossinaglass
No more sugary shopbought smoothies – this
has everything you need

062

Kefir

“As well as containing less
sugar and more protein
than yogurt, it’s packed with
probiotics that aid digestion,”
says nutritionist Christine
Bailey. “That means better
nutrient absorption and
fewer hunger pangs.”
How much? 250ml

063

50g spinach

“It provides alkalising greens,”
says Bailey. Swedish research

also suggests that its leafy
membranes can curb cravings.
How much? 50g

064

Pineapple chunks

“It contains a digestive enzyme
called bromelain, which
eases digestion.” It’s also an
excellent source of vitamin B6.
How much? 75g

065

Banana

Go underripe if you can
– the resistant starch has
a positive effect on body
fat levels by helping to
metabolise fats after eating.
How much? Half a banana

066

Chia seeds

“They add fibre to kick-start
your digestive system in the
morning.” And they’re the best
plant source of omega 3s.
How much? 1tsp

067

Lemon juice

It helps stabilise bloodglucose levels, killing
cravings, and it’s also a
good source of vitamin C.
How much? 1tbsp

Rethinkyourspicerack

Apart from making your food more exciting, the right
combinations will jolt your metabolism into overdrive

068

Cinnamon

It regulates blood sugar,
though sprinkling it on your
morning latte still doesn’t
justify a muffin. It also reduces
total cholesterol levels and
triglycerides – helpful for
health as well as fat loss.

069

Black pepper

A substance called piperine in
pepper blocks the formation
of new fat cells. Bonus: it also
increases the bioavailability of
other nutrients, making the rest
of your meal more worthwhile.

070

Turmeric

Curcumin, turmeric’s active
ingredient, reduces the
formation of fat tissue by
suppressing the blood vessels
needed to form it. It’s more
effective in the presence of fat,
so cook your curry with ghee.

071

Cayenne pepper

Capsaicin, the compound
that gives peppers their
heat, triggers fight-or-flight
hormones including adrenaline
and norepinephrine, helping
to regulate your heartbeat
and breathing, and mobilising
fat for your body to use.

072

Ginger

It’s been used as a digestive aid
for centuries, with good reason:
it steadies over-active stomach
contractions, and aids protein
digestion. Fresh is better,
but dried still works. Use it in
dressings, tea or smoothies.

073

Cumin

In a three-month trial,
volunteers at Iran’s Shahid
Sadoughi University dropped
three times as much body fat as
a control group by eating 1tsp a
day mixed into yogurt – and also
lowered “bad” LDL cholesterol.
Add it to roasted veg, or put a
dash in hummus or guacamole.

074

Cardamom

It’s been used in Indian cookery
for centuries, and recent
studies suggest that it’s a
potent thermogenic. Smash
the pods in a mortar (or a
coffee grinder) and throw the
result in curries and stews.

075

Mustard seeds

Cook with the seeds, not
the sauce. A study in the
Asian Journal Of Clinical
Nutrition found that eating
them concentrated in oil
lowered visceral fat in rats.
Blitz them in a food processor
with chilies for a paste that’ll
add kick to your curries.
February 2017 | 71

Fuel | Get Lean In 2017

Suppyourgame

Time to streamline your supplement
cupboard – you don’t need much

080

076

Research suggests it helps your
body to mobilise fat stores as
fuel, but there’s also evidence
to suggest that it improves
insulin sensitivity. Supplement
with 500-2,000mg a day.

Vitamin D

In a University of Minnesota
study, subjects with adequate
D levels lost weight faster than
people who were deficient,
even eating the same calories.
The researchers theorised
that it releases hungerregulation hormone leptin
– and you almost certainly
aren’t getting enough.
Supplement with a spray.

077

Fish oil

Anecdotally, it’s worked
forever, but now scientists
are working out why: a 2015
study on mice suggest that
it increased calorie-burning
brown fat in the little chaps, as
well as regulating their insulin
and fasting glucose levels.

72 | February 2017

078

Creatine

It’s the back-up generator
for muscle and lets you push
harder in short, high-intensity
efforts. Take the monohydrate
kind - in studies, it’s performed
better at increasing the body’s
stores. The dose is 5g a day:
it’s less grainy in hot water,
so have it with green tea.

079

CLA

A naturally occurring fatty acid,
CLA diverts calories you eat
away from fat storage and into
muscle tissue, reducing body
fat and increasing the amount
of fat used for energy. It’s nonstimulant-based, so won’t
make you as jittery as other
supps that claim to burn fat.

L-carnitine

081

Magnesium

It improves sleep and insulin
sensitivity – both helpful for fat
loss – but a study published in
Cardiovascular Drugs Therapy
also suggests that it has huge
benefits to aerobic activity,
letting you train for longer.

082

Multivitamins

They may not torch fat stores,
but a quality multivitamin will
fill in any gaps in your eating
plan, keeping your bodily
functions online and helping
your sleep, stress and training.

Burnfatlikeapro

Forget needlessly complicated multi-stage recipes
– for fat loss, all you need is to make simple foods
taste better. With an MSc in nutrition science,
cordon bleu chef Toral Shah has the recipe

083

Beetroot

It’s low-calorie and high in iron
and potassium. “Spiralise it or
cube it and roast it,” says Shah.
“You can eat it raw, but you
just need to take the edge off.
A bit of thyme works well.”

084

Cauliflower

“It’s much more versatile than
you think. Stir fry it with chili,
garlic, cumin seeds and lemon.”
It’s low in starch, high in fibre:
you can also blast it in the food
processor and sub it in for rice.

085

Tomatoes

090
087

Meat

“It’s so underrated. Slice up
some Savoy or Asian Red in
the food processor and stir-fry
it for an Asian-style slaw.”

091

Cabbage

088

Kale

“They can be really flavourless
in the winter, when they’re out
of season and get hothoused
or imported. Slow-roast
them at 160˚ for about 40
minutes to concentrate the
flavour – do a load at once
and you can use them in
recipes through the week.”
Cooking also releases more
cancer-protective lycopene.

“Long before it was fashionable
it used to be a British staple.
Massaging it really does work:
a bit of good-quality olive oil
and lemon juice does the job,
and it keeps as a salad for
a couple of days.” Throw in
some red onions and pine nuts
if you’re feeling ambitious.

086

Squash

Peppers

“Roast up a whole bunch
at a time, and keep them
in a jar to use throughout
the week,” says Shah.
Try to eat red, green and
yellow for an improved
array of antioxidants.

089

“Chop it into 2cm cubes and
roast it for about an hour with
some olive oil, salt and pepper.
It’ll add bulk to anything.”

“You don’t need much. Buy less,
buy good-quality – grass-fed
is much better for your health –
and bulk it out with lots of veg.”

Oliveoil

“It’s great, but if you’re trying to
lose fat it’s easy to load up on
calories. Buy the good-quality
extra virgin stuff - you’ll be
able to get away with using
less, because the flavour’s so
intense with even a little bit.”

Fuel | Get Lean In 2017
096

Fatlossswaps

Clean out the cupboards – make these simple
changes and you’ll switch fat loss to autopilot

092

Ditch Black tea
Switch Green tea

The green stuff has two
thermogenic compounds
– caffeine and catechins –
and in a 2009 study, it also
reduced cravings in subjects
on a calorie-restricted diet.
Add a dash of lemon for
improved insulin regulation.

093

Ditch Salad dressing
Switch Apple
cider vinegar
It’s ultra-low in calories by
comparison, but also aids
satiety and helps keep blood
sugar under control. Mix it
with extra virgin olive oil, salt,
pepper and an optional dash of
honey for an easy vinaigrette.

094

Ditch Soft drinks
Switch Lime
and soda

Even “diet” drinks will trigger
an insulin response thanks
to their sweet taste, and can
make you hungry by messing
with your body’s perceived
energy levels. Lime will keep
your blood sugar in check,
while fizzy water has a mild
alkalising effect on your body.

095

Ditch Cereal
Switch Eggs

Heat the pan, add a dab of
butter, crack the eggs, swirl
them around until they’re nearly
done, and take them off the
heat for the last bit of stirring.
It’s 60 seconds, tops, and gives
you a hit of protein and omega
3s – plus feeling full until lunch.

Ditch Peanuts
Switch Brazil nuts

They’re packed with
magnesium and selenium,
which aid the metabolising of
fat. Have a handful with a piece
of fruit for a mid-morning snack.

097

Ditch Oranges
Switch Kiwi fruit

They’re lighter on fructose,
but just as packed with vitamin
C - 500mg a day will help you
burn fat during workouts.

098

Ditch Milk chocolate
Switch Dark
chocolate

Low in sugar, high in fibre
and antioxidants, it’s also
less moreish than your Dairy
Milk, thanks to the intense
taste. Cocoa solids at 85%
or more is the golden rule: if
it’s too bitter, a dash of salt
(really) takes the edge off.

099

Ditch Beer
Switch Red wine

There’s evidence from a
Washington University study
that resveratrol – a fruit
polyphenol also thought to
have anti-ageing effects – can
improve the oxidation of fat by
turning white fat to beige, which
is involved in heat regulation.

100

Ditch Muesli
Switch Oats

They’re high in soluble fibre and
help fill you up, and they’re also
digested slowly to keep blood
sugar under control. Cook them
with almond milk, and throw
in a scoop of protein powder
to control hunger until lunch.

101

Ditch Biscuits
Switch Granny
Smiths

All apples contain pectin,
which regulate blood sugar
so you’re less hungry. There’s
also evidence that Granny
Smiths specifically improve
obesity-regulating gut bacteria.

Fuel | Healthy Meal

Grilledasparaguswithduck
eggsandprosciutto
Feedyourmuscleswiththisminimumeffort,maximumtastedish
WHY

WHAT

Although in the UK we usually think
of “prosciutto” as a particular kind
of sweet-tasting cured meat, it’s
actually just Italian for ham – in Italy
they distinguish between cotto
(cooked) and crudo (cured), with
the most famous variety of the
later coming from Parma. But the
crudo method can be applied to
other meats, and duck prosciutto
retains the rich but delicate flavour
of the bird as well as the high levels
of protein. Make the effort to find
duck eggs, which are packed with
quality fats and nutrients, to go
with the duck prosciutto – you
won’t regret it. (Although you
can use hen’s eggs and regular
prosciutto and it’ll still be delicious.)

3

reasonsto
makethis
mealtoday

78 | February 2017

The beauty of this
simple dish is that it can
be eaten as a delicious
and nutritious breakfast,
lunch or dinner. Here’s
why you should keep the
three key ingredients in
your fridge or cupboard
for when hunger strikes

HOW
5-6 asparagus spears
Choose large, thick
green asparagus

1-2 fresh duck eggs
Good-quality chicken
eggs are an acceptable
substitute
4-6 thin slices
duck prosciutto
Ham prosciutto may
be substituted
30g freshly grated
parmesan
Plus 5g unsalted butter
and chopped garlic
1tsp olive oil
Plus more for drizzling,
sea salt, freshly ground
black pepper, ¼ lemon

1 Asparagus

Very low in calories
- 100g contains
just 20 - but high in
vitamin B6 and fibre,
and the essential
elements iron,
calcium, magnesium
and zinc.

1 Heat the grill to medium-high. Snap off
and discard the woody bases from the
asparagus. In a large bowl, toss the spears
with the oil, garlic and salt to taste. Make
sure the oil covers the asparagus evenly.
2 Cook the asparagus on the grill (with the
lid down if you have one) for five minutes,
turning it just once –you want some char
marks from the grill bars to help cut the
richness of the eggs and cheese.
3 Place a large cast-iron or nonstick pan
over a medium-high heat, add the butter
and heat until it begins to foam. Crack the
eggs into the pan and sprinkle with salt
and pepper. Cook them until the whites
are opaque but the yolks are still runny.
Remove the eggs to kitchen paper.
4 Remove the asparagus from the
grill, put on a plate and sprinkle with
parmesan. Lay the fried eggs on top and
sprinkle more parmesan, followed by the
prosciutto and a final layer of parmesan.
Drizzle the dish with extra virgin olive
oil and add a dash of salt, a grind of
pepper and a squeeze of lemon juice.

2Eggs

All eggs are high in
protein but highquality, organic,
free-range ones (as
duck eggs usually
are) contain more
brain-boosting
omega 3 fatty acids.

3Prosciutto

It is a processed
meat because of
how it’s cured, but
when it’s high in
protein and tastes
this good it’s worth
it. Just cut down on
less worthy meats.

Taken from Cooking, Blokes & Artichokes by Brendan Collins
(£20, Kyle Books) Photography Jean Cazals, iStock

You can buy duck
prosciutto online at
delifarmcharcuterie.co.uk or
rutlandcharcuterie.co.uk.
Adventurous types can
try to cure their own

PROMOTION

Henny Seroeyen

“I

t’s been a busy six months,”
says Henny Seroeyen, who
triumphed over a supremely
dedicated field of competitors in
last year’s Fit Factor challenge, and
came away with a stack of new job
offers. “I’ve had a lot of publicity,
a lot of work to do. I’ve got one of
the leading roles in a Belgian cop
show, and I’ve also been doing a
lot more work with my supplement
sponsors – I’m basically a full-time
ambassador now. I’m doing more
modelling, more filming, social
media and promotions. There’s a lot
to fit in.” For Seroeyen, a trainer for
the Belgian military, the BodyPower
Expo at the NEC Birmingham was
his first time on a fitness competition
stage – but a single-minded regime
of eating right, training hard
and being smart on social media
helped him rise to the challenge.
Here’s his roadmap for success.

BUILT
for success

Actor, model, military trainer and now fitness star Henny Seroeyen
took BodyPower’s Fit Factor crown in 2016. Here’s his advice for next
year’s competitors – and anyone else trying to shape up on the go
HIS CAREER

HIS DIET

“I used to do martial arts training for the
military. I’d also teach people the basics –
some shooting, some tactical stuff – before
they went to their specialised training. In
the military I teach a mix of martial arts:
I originally started by doing karate and
judo, then expanded my interest into Thai
boxing and Brazilian jiu jitsu, all kinds
of mixed martial arts. I’ve taken a career
break now, which means I’m still in the
military but I’m inactive, doing other stuff
– TV, modelling for Armani, travelling a lot.
I’m always pushing, always keeping busy.”

“I eat a lot of green vegetables: broccoli,
asparagus, avocado. I keep to very low
carbs for maybe seven weeks before a
competition. Lots of white meat and
fish, with red meat maybe once every
couple of weeks, just to make sure I’m
getting different sources of protein. As
far as supplements go, I take BCAAs,
some whey, micronised glutamine, pro
aminos, and then booster – plus my
vitamins, and ZMA just before bed. Really,
though, it’s about food – no pizza, no
fries, just lots of good, healthy stuff.”

HIS TRAINING

HIS FOLLOWING

“I do a lot of bodyweight training – I
think it’s something a lot of men miss.
Something I see with a lot of guys is that
they don’t have a strong core, or they
don’t use their core well. My muscles
are developed differently because the
bodyweight work means my muscles are
always working: just a simple plank, or
something like an L-sit pull-up, makes
a big difference in muscle definition.
Sometimes, I work with CEOs who can’t
leave their office to train. With them,
I’ll do roll-outs with an office chair,
starting on the knees and working up
to standing. Also, a lot of guys don’t do
cardio – I go running every day. I run
anything from five to 15 kilometres, or
short distances, sprinting until I almost
collapse and then walking to recover.”

“If you want to be a success on social
media, just getting the pictures right is
part of it – a lot of guys have very dark
pictures. But also some guys post ‘Go
work out!’ and that’s not enough. If you
want not just to win competitions but to
get the sponsors, you need to give them
a reason to hire you. I tell people a story:
I went from a guy who was being picked
on at school to where I am today.”

HIS VICTORY

“One thing I tell anyone who asks me
about competing in next year’s event is
that the judges don’t want guys who are
too muscular, like bodybuilder muscles.
It’s about being lean and in good, healthy
shape – keeping everything in proportion.
It’s the kind of body you’d aim for if
you want to look good on a beach. It’s
a condition that everyone can achieve
by training in a healthy, sensible way.”

To follow the BodyPower Model Search 2017 (castings take place
nationwide) or to get tickets for the show, visit bodypower.com

Fuel | Nutrition Tips

220

Photography Danny Bird, iStock

CALORIES IN A
TYPICAL PINT OF
5% ABV LAGER
Any health benefits
of boozing are
outweighed by the
negatives - but if
tipping back a cold
one really is the only
thing that suits, at
least choose wisely.
Pale ales, for instance,
tend to be higher in
hops than lagers,
which translates to
more phytochemicals,
while Guinness is
lower in alcohol than
premium beer and
high in antioxidants:
researchers from
the University of
Wisconsin found
evidence linking it to
reduced blood clotting
and lessened risk
of heart attacks.

Thenewrulesofbooze
Red wine is good, everything else is bad… right?
Actually, it’s a bit more complicated than that. Here’s your
template for (almost) consequence-free indulgence
Words Joel Snape

Bad news first: no, you don’t need alcohol as part of your healthy
diet. Yes, some studies show a link between drinking and longevity
or fat loss, but most of the beneficial effects come down to (a)
the plant compound resveratrol, found in red wine, or (b) being
sociable, so you’d get similar effects from a pistachio-and-grape
night with your mates. Forget lording it over the teetotal: booze is
bad. So what do you do? “If you’re serious about getting results
fast, you’ve got to cut it out,” says body composition expert Luke
Leaman (musclenerds.tv). “Once I created a booze-and-lose diet,
and it worked, but… it hinders sleep, and it causes inflammation and
issues with digestion.” But if you’re not going to give up altogether,
you need a practical solution. Turn the page for your five-step plan.
February 2017 | 81

Fuel | Nutrition Tips

126
CALORIES IN A
GLASS OF RED WINE
Swap lager for red
wine and you save
almost 100 calories
per drink. Another
reason to switch is
that the hops in beer
can increase levels
of oestrogen, the
primary female sex
hormone. Too many
pints too often? Say
hello to man=boobs.

STEP 1 DRINK BETTER WINE
The red wine advocates are right – up
to a point. Resveratrol has anti-ageing
effects, and there’s speculation that sirtuin
activators in wine can also aid health by
mimicking the effect of fasting and exercise
on the body. But your bottom-shelf
browsing doesn’t cut it. “You want a betterquality wine that doesn’t contain sulphites,”
says Leaman. “They cause a lot of issues,
including allergies. There’s speculation that
they also cause headaches, though medical
evidence is basically non-existent.” Most
stores sell sulphite-free options; if in doubt,
look for an organic label on the bottle.

STEP 2 PREPARE FOR THE WORST
Lining your stomach has science to back it up, but not the
way most men do it. “You want to eat things that’ll delay
gastric emptying, like good fats,” says Leaman. “A lot of
guys will eat a ton of bread, which is going to jack their
insulin up, and that makes them drink more because as
their blood sugar drops, the alcohol will raise and lower
it again really quickly. Your best option is to have a steak
and some potatoes, so you have something that’ll soak
up a lot of that in the stomach.” And, while you’re eating,
glug some water – it’ll slow your drinking down later.
STEP 3 RETHINK HAPPY HOUR
When you’re reaching for the mixers, steer clear of
soft drinks – even the diet versions. “The standard is
vodka with sparkling water. I like carbonated water,
because the carbonic acid will get transported into
your bloodstream and get converted to bicarbonate,
which helps keep you alkaline,” says Leaman. “You hear
people say, ‘Oh, alkaline diets are bullshit because your
blood maintains a steady pH on its own’, but nobody’s
explaining how it does that. It maintains that pH level
by using things like calcium and magnesium which
82 | February 2017

it’s leaching out of your bones. So, yeah, it’s keeping
it constant, but the way it does that isn’t helping you.
Sparkling water will help your body’s processes.”
STEP 4 MITIGATE THE DAMAGE
Whether things get out of hand or not, you can undo
some of the damage after you binge. But it’s better
to be prepared. “Before you go out, put a couple of
vitamin B capsules next to a litre jug of water right
next to your bed and see it off before you go to sleep,”
says Leaman. “You body loses a lot of vitamin B when
you’re drinking, and you’ll be super-dehydrated.”
STEP 5 DON’T DO IT OFTEN
“You can get away with a lot when you’re young, but at
some point your body stops being able to cope,” says
Leaman. “Sleep gets impaired, immunity suffers and
recovery gets hurt.” Enough booze also curbs fat loss
and impedes muscle gain. The NHS recommends 48
consecutive hours off the sauce to allow your liver to
recover, and 14 units a week as the top end to stave
off your cancer risk. The limits are science-backed,
not just nanny-statism, so stick to them if you can.

ADVANCED BOOZING
(NOT RECOMMENDED)
Love the buzz but
don’t want the units?
Your chemistrybacked cocktail is
grapefruit with soda
water and vodka.
“You’ll get drunker,
faster, because you
won’t be able to
break the alcohol
down so quickly,”
says Leaman. Why?
“Grapefruit inhibits
the P450 family
proteins, which you
need for phase one
detoxification of the
liver. And soda water
will get the grapefruit
in you faster.” The
result? You get
smashed on minimal
booze. Don’t operate
any heavy machinery.

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Fuel | Supplements

Thebestsupps
tobuildmuscle

Photography Danny Bird, iStock

Add lean size in less time with these
proven sports nutrition products

Adding a lot of lean muscle quickly requires you to do
three things perfectly. One: work out multiple times
per week following a structured and progressive
resistance training plan. Two: follow a varied and
balanced nutrition plan that provides enough protein,
fats and carbs in the right amounts to give your body
all the essential nutrients it needs to recover and grow.
Three: get at least eight hours of deep, good-quality
sleep every night, because this is when your muscles
grow back bigger and stronger. If you’re doing those
three things right, then some sports nutrition products
can play a role in accelerating your muscle mass gains.
Here are four key products that can give you the edge
in achieving your goal of packing on lean muscle fast.

February 2017 | 85

Fuel | Supplements

1

2

Why do I need it?
Considering your muscles are made of protein it’s no surprise that
eating more of it will enable you to add lean muscle mass faster.
The UK government recommendations say an adult needs 55g of
dietary protein a day, but if you are serious about adding muscular
size to your frame you need to aim for more than double that
target. Most experts advise eating around 1.5-2g of protein per
kilogram of bodyweight, which means an 80g man needs 120160g over the course of every day. The best way to do this is to eat
a diet that contains the right types of protein, which include eggs,
red meat, white meat and fish, because they contain the complete
profile of nine essential amino acids - aka the building blocks of
protein - that our bodies can’t synthesise and so need to be eaten.

Why do I need it?
A naturally occurring organic compound, creatine is a source
of ATP, the main form of energy your body uses. It’s found in
certain foods, such as red meat, and stored in your muscles, so
unless you are vegetarian or vegan you should have adequate
levels. However, a lot of strong research indicates increasing
your creatine levels via supplementation produces significant
increases in muscular size, strength and power output.

PROTEIN POWDER

The supplement solution
The problem? A lot of people find it very hard to eat that much
high-protein food each day. And there are times – like immediately
after training when you can’t stomach a full meal, or when you’re
out and about and don’t have time – when a protein shake is a good
alternative to supply your muscles with the essential nutrients they
need to recover and grow. Whey protein, the most popular sports
nutrition product in the world, is perfect for these situations because
as a fast-digesting protein it gets to your muscles quickly. Other
types, such as casein, which is a slow-digesting protein, are better
before bed so they drip-feed amino acids into your muscles as you
sleep. More kinds of protein, including soy, pea and rice, are available.
How to take it
After a weights workout, a shake made by mixing 30-40g of
whey protein with water will kick-start your body’s recovery
process by delivering amino acids to your muscles when they
need them most. You can also have a whey shake at other times
of the day to ensure you hit your daily protein intake target.
86 | February 2017

CREATINE

The supplement solution
According to independent nutrition research body Examine.com,
the evidence shows that supplementing with creatine is safe
and improves muscular performance, especially power output.
It also increases anaerobic endurance by acting as fuel for your
cells, because muscle cells will use creatine for energy before
they use glucose, enabling your muscles to lift for longer.
Creatine will cause a slight water weight gain in the first few
weeks of supplementation, but its ability to aid performance to
build new muscle will cancel out the temporary disadvantages.
It can cause nausea, cramping and diarrhoea in some people.
How to take it
Examine.com says the most effective form is creatine
monohydrate, and a daily dose of 5g is enough to improve
power output. People with more muscle mass may benefit
from as much as 10g, although this is not fully supported by
the evidence. If you want to take 10g, split it into two daily
5g doses. Always take it with water, and with a meal if you
experience stomach problems. You may have heard of “creatine
loading”, which means taking a high dose for a short time then
lowering to a smaller maintenance dose, taken indefinitely.
It’s not necessary, but you’ll see performance benefits
sooner – although they will normalise after a few weeks.

‘AFTERTRAINING,WHEY
ISPERFECT…ASAFASTDIGESTINGPROTEIN,ITGETS
TOYOURMUSCLESQUICKLY’

3

4

Why do I need it?
Beta-alanine is a naturally occurring type of amino acid and
a common ingredient in sports nutrition products designed
to be taken before your workout. When consumed, it binds
with another amino acid, called L-histidine, to create a new
compound called carnosine. You know that deep burning feel
you get in your muscles during intense exercise? That’s a buildup of lactic acid, a by-product of exercising at high intensity,
and carnosine acts as a buffer that prevents such a build-up
– and therefore enables you to train harder for longer before
your muscles hurt too much to continue. In short, beta-alanine
improves muscular endurance, but only during intense
exercise, such as a 400m sprint or a set of heavy squats.

Why do I need it?
We all know the stimulating effects of caffeine to help us get
out of bed in the morning and stay awake at work. Caffeine
can also stimulate the release of the hormones adrenaline and
dopamine. But the main benefit when you want to add muscle
is that it significantly increases muscular power output.

The supplement solution
Taking beta-alanine, on its own or as part of a pre-workout formula,
can improve your muscles’ ability to perform intense exercise
for longer because it delays the onset of muscular fatigue. That
makes it a beneficial supplement to take ahead of short and
intense training sessions, whether they’re based on weights or
high-intensity cardio. Start with a low dose to test your body’s
response, and then gradually increase it if you feel a positive
effect. It’s worth noting that a very common side effect of betaalanine supplementation is paraesthesia, which is the medical
name for a tingling sensation that typically affects your face and
fingers. Don’t be alarmed – it can feel slightly unpleasant but it’s
totally safe and wears off very quickly once you start training.

How to take it
Caffeine is most effective as a supplement when used by people
who are rarely exposed to it. If you get excitable after a single cup
of coffee, you’ll probably benefit from having a cup before the
gym. If you don’t like coffee, then take a caffeine supplement
containing 400-600mg 30 minutes before a workout.
Do so twice a week at most, and save caffeine
supplementation for your hardest workouts of
the week. If you already have a high caffeine
tolerance, or develop one, reduce your
intake of coffee and other caffeinated
drinks. It may be necessary to
stop all caffeine use for at
least a month to regain
caffeine sensitivity.

BETA-ALANINE

How to take it
If taking beta-alanine in a pre-workout formula you should consume
it between 20 and 40 minutes before your session. The amount
of beta-alanine in a serving of pre-workout will depend on the
brand or product, but the standard dose is between 2g and 5g.

CAFFEINE

The supplement solution
Before you go and put another pot of coffee on the hob, you
need to know that frequent caffeine consumption severely
limits your body’s ability to exert more power. That means the
key to using it as an effective muscle-building supplement is to
limit your daily use and save it for those really hard sessions.

Fuel | Nutrition Tips

Buildbetterbacteria

Words Joel Snape Photography iStock

Think prebiotics, not probiotics, and the
little chaps will take care of themselves

Not all bacteria are created equal.
Some are better for your health than
others, and making your gut into an
appealing home for the “right” kind
is a fast, effective way to improve
everything from body fat levels to
migraines. So how do you do it?
Probiotics – like the ones in those
“healthy” miniature yoghurts - can
top up the good ones, but prebiotics
(technically, non-digestible plant
fibres) act like fertiliser for the
ones that are already there, giving
them the environment they need
to thrive. You already get some
prebiotics from your diet – even
sliced white bread has them – but
topping up with these ten foods
can lead to radical changes in
your gut microbiome, meaning
results in days, not months.

88 | February 2017

01

02

03

04

05

Most are good but
in a 2014 study,
almonds and
pistachios had a
noticeable effect
on beneficial
bacteria, the latter
also offering lots of
protein and healthy
fat. Eat them raw
or crumble them
over salad. If you’re
an almond fan, eat
them unprocessed
– the skin has fibre
that helps improve
your gut’s levels of
good bifidobacteria
and lactobacilli.

They’re full of
vitamins K and A,
calcium and iron,
as well as inulin, a
fibre that helps fight
unfriendly bacteria.
Blanch them for
20 seconds, then
add them to stews,
casseroles or salads.
If you can’t get them,
spinach contains
molecules that feed
good bacteria in the
intestine, providing
a protective
barrier against
the bad ones.

High in vitamins
K and C, but also
almost 12% fibre by
weight – if you eat
them uncooked.
They’re technically
a sweeter variety
of onion, so you
can use them the
same way – chop
them raw and throw
them into salad
or use them as a
garnish. There’s also
evidence from the
American Journal
Of Clinical Nutrition
that they aid calcium
absorption.

Not to be confused
with artichokes –
it’s a relative of the
sunflower (the name
is from the Italian for
sunflower, girasole)
that looks like ginger
by the time it gets
to the supermarket.
They’re one-third
fibre by weight,
which is ideal for gut
health and satiety.
You can sauté or
roast them, but raw
is better for prebiotic
content - slice them
thin to go with salad.

Not just a prebiotic
– it’s a source of
oligofructose,
which helped
regulation of hunger
hormone ghrelin in
a Canadian study
– but also packed
with chromium,
which helps regulate
insulin production.
Eat it raw to keep the
sulphur compounds
intact – even a sliver
in your burger does
you good – and
remember there’s
more goodness in
the outer layers.

NUTS

06

DANDELION
GREENS

LEEK

JERUSALEM
ARTICHOKE

RED ONION

GARLIC

ASPARAGUS

07

08

09

BROCCOLI

BANANA

It’s packed with
manganese, vitamin
B6 and selenium,
and there’s some
evidence that it has
anti-cancer effects –
but its antimicrobial
properties help
maintain a healthy
microbiome
profile by hurting
clostridium while
leaving lactobacilli
alone. For prebiotic
power, it’s better
raw - blend it with
chickpeas, tahini
and lemon juice to
make hummus.

Packed with B
vitamins potassium
and inulin (which is
also available from
coffee-substitute
chicory root) but
also with around
5% fibre by weight,
uncooked. It’s not
easy to eat raw, but
the less you cook it
the more fibre and
prebiotic content
it retains. For taste
and health, part-fry
it in a saucepan, then
toss in a sprinkle of
water and steam it
the rest of the way.

Forget the drooping
boiled version:
eating it fermented
as sauerkraut or
kimchi keeps its fibre
intact and, according
to some studies,
allows its bacteria to
thrive and multiply,
making it more
gut-beneficial than
the raw variety. Just
slice it up, squeeze
some salt in, then
submerge it in salt
water and seal it in
a jar. Fermentation
takes up to ten days
– look out for mould.

It already makes
a cancer-fighting
agent called
sulforaphane,
but when cooked
alongside other
prebiotic foods
its effects are
enhanced, according
to research from the
University of Illinois.
To eat it raw and take
advantage of its full
effects, toss it in a
bowl with yogurt,
sunflower seeds and
lemon juice, then let
it sit for a couple of
hours before eating.

A source of fructooligosaccharides,
a type of fructosemolecule cluster
that feeds obesityfighting bacteria.
Underripe ones
have more resistant
starch, making them
a better source
of prebiotics, so
snack on them or
mash a small one
with 100ml of egg
white, a scoop
of whey protein
powder and 1tsp
flaxseed to make
protein pancakes.

CABBAGE

10

February 2017 | 89

PROMOTION

1

2

3

QUALITY

CONTROL

Want to take supplements you can trust? Invest in
the Gold Standard range from Optimum Nutrition

Y

ou wouldn’t swap your grass-fed sirloin for a kebab, so why skimp when
it comes to sports nutrition? If you’re looking for a supplement brand
you can trust, try one that’s been setting the standard for 30 years.
Optimum Nutrition (ON) has been in business since 1986, using high-quality
ingredients to create a brand that’s synonymous with peak performance.
ON now sells its products in over 130 countries worldwide – including the
world’s best-selling protein brand in the form of Gold Standard 100% Whey.
If you’re trying to build a better body, take care of what you put into it.
Read more at onacademy.co.uk

4

5

BEFORE

DURING

AFTER

BEDTIME

ANYTIME

Optimum Nutrition’s Gold
Standard Pre-Workout
includes a mixture of
beta-alanine, creatine
monohydrate and natural
caffeine designed to
help you smash every
session. Take it an hour
before you hit the gym.
Gold Standard BCAA Train
& Sustain provides a blend
of amino acids, vitamin C
and magnesium to support
your immune system
and reduce tiredness.
It’s designed for steady
sipping during even the
most intense workouts.
Every serving of Gold
Standard 100% Whey
delivers 24g of whey
protein isolate, alongside
BCAAs and leucine to
maximise muscle growth.
It works any time, but
taking it post-workout
means it starts acting fast.
Want to keep the
repair and regrowth
coming overnight? Gold
Standard 100% Casein is
a slow-digesting protein,
ensuring a steady supply
of nutrients to your
muscles while you’re
getting your shut-eye.
Serious about size?
Optimum’s Gold Standard
Gainer provides 763
calories and 55g of protein
per serving, including
high-quality complex
carbs and protein in a
2:1 ratio to support your
muscle-building efforts.

Words Joel Snape Photography Ben Knight Model Greg Cornthwaite

Trainer

02

17

Your blueprint for success

THE
INSIDER’S
GUIDETO
THEGYM

Readytotaketheplunge?Seasoned
squat-rackveteran?Eitherway,
bytweakingyourgymexperience
you’lltrainmoreefficiently–and
getbettervalueformoney

February 2017 | 91

Trainer | MF Guide To The Gym

Chooseyourgym

Thefirstchoiceyoumakedefinestheexperience
youhave–andthere’snosinglesolutionthatfits
everyone.Sowhereshouldyoutrain?
BUDGET

WHAT TO EXPECT Keycards to get in, bringyour-own-towel requirements and minimal
staffing. Budget gyms typically cost around
£20-30 a month, and aim to pack in the clients
– but that doesn’t make them a bad option.
PROS Cheap doesn’t necessarily mean illequipped, at least when it comes to the basics:
EasyGym and Pure Gym, the main contenders,
have all the dumbbells, machines and Olympic
lifting platforms you’d expect of a more expensive
option, and a healthy selection of classes if that’s
your thing. Some are 24-hour, so you can train
at the most anti-social hours that suit you.
CONS Competing on price and not facilities
means you’re unlikely to see state-of-the-art
suspension trainers and curved treadmills.
Ski-ergs (if you’ve never heard of them,
don’t worry) might be thin on the ground.
GO IF… you want to get in, train hard and get out,
with the minimum of faffing about and expense.
Or you mostly train at home or on the road, but
need a standby for the odd lunchtime session.
AVOID IF… you want a pampered gym
experience with free moisturiser by the sinks.
THE TYPICAL MEMBER… used to be “skinnyfat” (noodle arms, beer belly), wants to be a bit
better at five-a-side, and works out in a T-shirt
that he got free for doing a Tough Mudder.

MID RANGE

WHAT TO EXPECT Free towels (mostly), a solid
array of whatever the latest kit is (gymnastics rings
are hot right now) and a variety of ever-morphing
classes with names like Core-Blast and YogaPunch. Expect to pay anywhere from £50-100.
PROS Showers, saunas and swimming pools
means it’s easier to build a gym routine - if
you can’t be bothered with the heavy weights,
just pop in for a couple of laps and a steam to
lock the habit into your pattern-loving brain.
CONS Peak times at these chain gyms - Monday
nights and weekday lunchtimes, for instance - can
mean queuing for kit. Trainers typically “rent” their
spot on the gym floor, so they’re often hovering
around looking for business – and while some
are very good, the entry-level qualifications
required for a slot are no guarantee of quality.
GO IF… you train better around like-minded people,
and you don’t mind being reasonably assertive
about asking to “work in” (share kit while the
92 | February 2017

MAX YOUR
MEMBERSHIP

BENCH ON FRIDAY
Everyone benches on
Monday. Everyone. “In
the industry, it’s called
International Chest
Day,” says trainer
James Adamson.
“Monday’s the day
everyone comes in and
does incline, decline
and flat bench to get a
pec pump.” Shift your
upper-body day to
Friday, and you’ll never
fight for a bench again.

person using it is resting). Or you want a neverending parade of gym classes of varying quality.
AVOID IF… watching under-qualified apparentlyteenage trainers let people get away with
half-rep squats brings you out in hives.
THE TYPICAL MEMBER… owns at least one
wicking compression top, has a favourite abs
move and knows exactly what to do with an
unwashed protein shaker (kill it with fire).

PRIVATE

WHAT TO EXPECT PT-only gyms, where all
sessions are overseen by a personal trainer, were
once the preserve of the wealthy. Now they’re
an affordable option, using small-group training
and “pods” of kit - usually a power-rack, a barbell
and a cardio machine - to ease the process.
PROS You’ll never have to wait around for
kit, and your every move’s supervised by
a trainer who’s likely to be more qualified
than the average chain-gym floor-filler.

PROS Being immersed in the culture of a place
- whether that means chalkboard records to
beat or regulars to fight - can be addictive,
as well as encouraging swift progress.
CONS Depending on your choice, it can
be restrictive. And adding a pair of tiny
dumbbells to your spin workout doesn’t
make it any more upper-body specific.
GO IF… you know you’re going to be able to commit
to whatever the speciality is for three sessions a
week, for whatever the minimum membership is.
AVOID IF… you thrive on variety – or you’ve never
actually tried the thing in question before.
THE TYPICAL MEMBER… sweats less than you
would have ever imagined possible (in any ladybased gym) or much more (in the men’s).

CROSSFIT

WHAT TO EXPECT Intense workouts based on
basic barbell movements, Olympic lifts, bodyweight
moves and some gymnastics. CrossFit “boxes” – as
they’re usually called – tend to offer a selection
of group workouts every day, with programming
that varies from serious to moves-pulled-outof-a-hat. Quality varies, so read some reviews.
PROS You’ll work hard. Also, though the basic
CrossFit coaching qualification is only a weekend
course, coaches are usually keen on expanding
their own knowledge, and some are excellent.
CONS They’re often quite expensive, and short
on amenities. You’re unlikely to find anything
not used in CrossFit workouts of the day
(WODs), so treadmills are usually out – and
even dumbbells can be thin on the ground.
GO IF… you work better with a bit of camaraderie,
or in competition with other people.
AVOID IF… you just want to put your
headphones on and grind out some curls.
THE TYPICAL MEMBER… carries chalk, Oly lifting
shoes and an ultra-thin skipping rope everywhere,
occasionally eats spinach out of a bag like crisps,
knows the names of at least three Russian
weightlifters and loves high-fives. Loves them.

BODYBUILDING

CONS It’s still expensive, and you’re limited
to training during pre-set sessions: so you
can’t pop in for a swift 20-minute armsblast on the spur of the moment.
GO IF… you train better when you’re being coached,
or you want to know you’re following a structured
routine that includes planned progression.
AVOID IF… you’re on a tight budget, or
you sometimes want to just hit the gym
for some banter-free stress relief.
THE TYPICAL MEMBER… talks a good game,
but equally isn’t averse to buckling down
when it’s time to get some reps done.

SPECIALIST

WHAT TO EXPECT Gyms completely devoted to
one discipline - whether it’s spin-biking, Pilates
or MMA - have the advantage of being able to
gear everything to their speciality, whether that
means cast-iron water troughs, pastel colours
on everything or punchbags everywhere.

WHAT TO EXPECT Gyms at the more hardcore end
of lifting – they’ll have names that involve metal,
graffiti on the walls and Metallica on the stereo – are
still the best place to go if muscle’s your main goal.
PROS You’ll find a community of like-minded
and knowledgeable lifters – as long as you can
weed out the all-talkers and prove to the rest
that you’re there to train hard. Also, you’ll find
kit you won’t get elsewhere, like monolifts,
safety squat bars and 80kg dumbbells.
CONS The atmosphere can be intimidating if
you’re not prepared to embrace it – and there’s
likely to be little tolerance for any animal
flow/gymnastics-based shenanigans.
GO IF… size matters, and you’re prepared
to throw yourself into the fire for it.
AVOID IF… you want an almond-kale
smoothie and a load of validation from the
front desk when your workout’s over.
THE TYPICAL MEMBER… has one favourite
singlet, can quote chunks of Pumping Iron
verbatim, and has very strong opinions on the
benefits of conjugate vs linear programming.
February 2017 | 93

Trainer | MF Guide To The Gym

Knowyourkit

Everybitofkithasprosandcons.Here’showtogearupforbettergains
BARBELL

WHAT THEY’RE GOOD FOR
Pure strength. “You’ll be able
to lift more weight with a
barbell than any other way,”
says trainer James Crew. “Aim
to master at least the basics:
the squat, deadlift, bench
press and overhead press.”
WHAT THEY AREN’T GOOD
FOR Cardio conditioning.
Sure, it’s possible – multimove barbell complexes are
an option - but as a rule, the
less co-ordination required,
the harder you can work.
KEY MOVE If nothing else,
you should be able to deadlift
your own bodyweight for five
reps. Start with the bar on the
floor and a double shoulderwidth grip, and drag it up your
shins, keeping a flat back.

DUMBBELLS

WHAT THEY’RE GOOD FOR
Improving body composition.
“They’re ideal for moves
that target specific muscles,
like lateral raises and biceps
curls,” says Crew. “But they’re
also manageable enough to
use in fat loss workouts.”
WHAT THEY AREN’T GOOD FOR
Explosiveness. Snatches, cleans
and swings are all possible,
but much easier – and safer –
using kettlebells and barbells.
KEY MOVE The Zottman curl
works your biceps, forearms
and grip, with a twist on the
traditional curl that’s impossible
to mimic with other kit. Do
a normal biceps curl, rotate
your hands so your palms face
downwards at the top of the
move, lower slowly and repeat.

MEDICINE BALL

WHAT THEY’RE GOOD FOR
Explosiveness. “You’d need to
be training somewhere pretty
tolerant to start throwing
dumbbells around,” says Crew.
“So you’ll lose some power in
decelerating them, whatever
move you do. With medicine
balls, you can slam or throw
them as hard as you like.” Maybe
check with the gym staff first.
WHAT THEY AREN’T GOOD FOR
Isolation moves: sure, you can
make do, but the lack of a handle
to grip when things get sweaty is
pretty much a dealbreaker.
KEY MOVE If your gym takes a
dim view of slams, the wall ball
is your full-body back-up. Squat,
then drive up and throw the ball
at the top, aiming to hit a wall or
target. Catch and repeat.

MAX YOUR
MEMBERSHIP
TIMING TWEAK
The gym’s ebbs and
flows are strange.
“Everywhere gets
crowded at different
times,” says Adamson.
“Some gyms are
packed until 8am and
then empty out. Others
get crushingly busy
at lunch but are like a
ghost town from 2pm
onwards.” If you’ve
got any leeway on
your working hours,
experiment to see
when you get the most
breathing room.

February 2017 | 95

Trainer | MF Guide To The Gym

Knowyourkit

BOX

WHAT THEY’RE GOOD
FOR Sports performance.
“Plyometrics training will
improve explosiveness in
almost any sport,” says Crew.
WHAT THEY AREN’T GOOD
FOR Cardio. Box jumps are a
popular fixture in high-intensity
workouts, but by doing them
repeatedly, for high reps, you’re
increasing your chances of
catching a shin on the box or
blowing out an achilles tendon
through fatigue. To minimise the
risks, step – don’t jump - down.
KEY MOVE The box jump is
best, but if your box isn’t tall
enough to test you, make it
tougher: drop into a squat and
pause before you explode up.
You’ll remove the stretch reflex,
making it more challenging.
96 | February 2017

KETTLEBELLS

WHAT THEY’RE GOOD FOR
Fat loss and conditioning. “You
can do full-body movements
for ultra-high reps with
kettlebells,” says Crew. “That
means packing a lot of work
into a very short timeframe.”
WHAT THEY AREN’T GOOD
FOR Pure strength. Most
gyms top out at 32kg: fine for
a heavy goblet squat or swing,
but not Olympic-calibre.
KEY MOVE The basic swing
builds explosiveness and cardio:
stand with your feet slightly
outside shoulder width, bend
your knees slightly as you
swing the bell back, then pop
upright to swing it up to eye
level. Don’t worry about the
overhead version – if it’s getting
too easy, grab a heavier bell.

BATTLE ROPES

WHAT THEY’RE GOOD FOR
Upper-body conditioning. “Battle
ropes are one of the few bits of
cardio kit that work your pecs,
biceps and triceps harder than
your legs,” says Crew. “Use
them as a finisher on chest day.”
WHAT THEY AREN’T GOOD
FOR Planned progression. It’s
difficult to quantify reps on
the ropes – the closest you
can get is making sure every
“wave” reaches the anchor
point – so there’s little incentive
to push yourself to new
heights each session. They’re
best for the self-motivated.
KEY MOVE The full-body wave.
Bring both ropes up and down
together, like you’re ending an
exuberant drum solo. For extra
effect, add a jump to each rep.

PULL UP BAR

WHAT THEY’RE GOOD FOR
Building back strength. Pulling
moves – from the pull-up to the
muscle-up - are among the
trickiest to do without kit, which
is why there’s a case to be made
that the pull-up bar is the most
essential bit of kit in any gym.
WHAT THEY AREN’T GOOD FOR
Isolation moves. By definition,
almost any move you do on a
pull-up bar will work a huge
array of muscles – so if key body
parts need attention, focus on
them with dumbbells.
KEY MOVE The pull-up – that’s
palms facing away, not towards
you - is a classic for a reason: it
builds your back, biceps and
core. Do it with hands shoulderwidth apart, feet together, chin
over the bar at the top.

MAX YOUR
MEMBERSHIP
SPEAK SPOTTER
Even if you train alone,
don’t be afraid to ask
for a hand on your final
one or two sets. “Just
be specific with your
instructions,” says
Adamson. “If you’re
asking for a spot on the
bench, for instance, tell
them how many reps
you’re trying to get,
and make sure they
don’t touch the bar
unless you specifically
ask for help.”

February 2017 | 97

Trainer | MF Guide To The Gym

Howtopickapersonaltrainer

AaronDeereofLondon’sexclusiveKXLifeexplainshowtofindatrainerwho’sinitformorethanjustthemoney
ASK ABOUT THEIR QUALIFICATIONS
“Be wary of PTs who have more than 12 months’ experience but haven’t added to their
education. The Level 3 REPs [Register of Exercise Professionals] qualification is the
bare minimum for an in-gym job, but it only represents about six weekends’ worth of
training. Look for university qualifications: if they have the letters BSc this means they
have invested three years and more than 3,000 hours studying in their industry specific
qualification, and their knowledge will be based on science, not the latest fads.”
BE REASSURED BY A DEGREE IN EXERCISE OR SPORTS SCIENCE
“If they have an MSc, it means they have devoted at least an extra year to their education on
specialist topic. Also, ask what it’s in – it could potentially help you greatly. For example, someone
with an MSc in Exercise Rehab could be the right person to help you if you have back issues.”
NOT ALL QUALIFICATIONS ARE EQUAL
“If you’re looking for results in athletic performance then look for a trainer with the Accredited
Strength & Conditioning Coach (ASCC) certification. This means they have passed one of the toughest
exams in the UK fitness industry, the UKSCA Level 1 exam, which only has a pass rate of 10%.”
WORKSHOPS AREN’T ALWAYS ENOUGH
“Avoid PTs who have only have ‘workshops’ listed on their education list – they’re
often only one or two days with no exam. Similarly, PTs who advertise themselves
as ‘celebrity trainers’ don’t have access to a set of special exercises or training
methodologies. You’re better off looking for great testimonials with photographic
evidence from real people, who’ll have similar time and budget constraints to you.”

Whatyour personaltrainerthinksaboutyou

Aretheylaughingatyoursquatform?Saddenedbyyourdiet?Notreally.Threetrainerssharetheinsideview

TOM WRIGHT
@TomWrightFit
“The best people to work with
are the ones who are there for
a reason that matters to them.
When you have a strong goal,
like wanting to lose 10kg, or a
strong purpose, like wanting to
be able to run around with your
kids, you work harder towards it.
We understand that sometimes
life gets in the way, but it can
be frustrating when clients
prioritise things like work drinks
over their training –they miss a
session, we miss an hour’s work,
and nobody wins. Clients who
ask questions will always do
better because they are learning
how to do it for themselves, so
use your trainer to get all the
information you can and you’ll
have that knowledge for the rest
of your ever-increasing life.”
98 | February 2017

JESSICA WOLNY
@JessWolny
“Some of my best clients are
the ones with the most
working against them: they
haven’t got much free time,
and they have a lot of
responsibilities, but that means
that they’re used to planning
and working around things to
achieve their objectives. Also,
because they’ll sometimes
only see me once or twice a
week, they’ll work hard during
sessions, and do any
‘homework’ I give them including mobility work or extra
training. Everyone slips up
occasionally - I work with a lot
of City traders, so lunchtime or
after-work drinks are part of
the job - but that’s acceptable.
It’s what you do 80% of the
time that defines your results.”

TOM EASTHAM
@EasthamsFitness
“The ideal client is someone
who is open to ideas, is willing to
learn and understands that it’s
crucial to focus on sleeping,
hydration, eating and then
moving – ie working out – in that
order. Too many people want
unrealistic results through crazy
workouts without an
appreciation of the whole
picture. I like my clients to ask
questions as it shows they don’t
think they already know
everything –. I would much
rather work with someone who
is new to training and doesn’t
bring their ego into the gym than
someone who has been lifting or
running for years and thinks they
know it all. But in the end, what’s
most important is that you give
every effort you can manage.”

MAX YOUR
MEMBERSHIP

LEARN TO “WORK IN”
If someone’s doing
ten sets of squats in
the gym’s only rack,
that’s a 30-minute
wait. “Never be afraid
to ask to share the
kit,” says Adamson.
“Most people are
pretty reasonable
about it.” They have to
rest, and that’s when
you can swap in and
bang out a set. That
said, it’s worth having
a back-up plan in case
you’re out of luck.

Staymotivated

Awell-definedgoalbeatswingingitineverysession.
Here’swhatbehaviouralsciencesayswillwork
BE HONEST
…with yourself, if
no-one else. If you
want a six-pack,
that’s fine – just
don’t pretend you’re
in it for the health
benefits (at least
for now). Write
your goal down,
and check in every
couple of months to
see if it’s changed.

MAKE IT
MEASURABLE
Specific and
Measurable are the
hallmarks of SMART
goal-setting (the
other letters stand
for different things,
depending on the
system you’re
using). Make your
goals as concrete as
possible. “Lose 2kg
of fat” is better than
“Lose weight”. But
it’s still not ideal…

FOCUS ON THE
PROCESS
…because this is
the key. Instead of
“end result” goals –
adding 5kg to your
bench or seeing
your abs – focus on
things that you have
complete control
over: doing 20
pull-ups a day, for
instance, or learning
one new healthy
breakfast recipe a
week. If you mess
up one week, don’t
worry – just restart
as soon as you can.

…anddon’tgiveup

Becausealltheplans,personaltrainersandkitknowledgein
theworldmeannothingwithoutconsistency
GO IN WITH A PLAN
“Even if it’s just
moves and sets
scribbled on a bit
of paper, you’ll be
more focused, more
efficient, and less
likely to bail out
halfway through
your workout,” says
Wolny. “Also, do I
need to say that you
should check that
you know how to do
all the moves before
you go to the gym? I
probably do, right?”

JUST GET THERE
“Can’t face the
workout you’ve got
planned?” says
Wolny. “Head in, do
some stretches,
and leave. It’s more
important to keep
the habit of training
than to do every
session as planned.”

KEEP AT IT
“In any five
workouts, one is
going to be great,
one is going to
suck, and three are
punch-the-clock
workouts where you
just keep going,”
says strength
coach Dan John.
No heroic one-day
effort is going build
your six-pack. So
just keep going.

February 2017 | 99

Trainer | Body Part Workout

Getrock-hardabs
in just20minutes
Trythischallengingbutrewardingsix-move
workouttosculptasolidsix-pack

In the pursuit of rock-hard abs a lot of people still
think you need to bang out hundreds of sit-ups
morning, noon and night. But the fact that so many
people can knock out triple digits for the move, yet
still don’t have impressive abs, shows that they’re
doing little more than wasting time and energy.
So what is the best approach? We’re glad
you asked. The short answer is the following sixmove workout. The exercises are divided into
two tri-sets, which is when you do three moves
in succession with only minimal rest in between.
The first tri-set hits your upper, lower and side
abs from multiple angles to work them harder
than ever. The second tri-set is made up of three
plank variations, which will further tax your abs
as well as the deep-lying muscles of the core.
Hitting the entire muscle region in this fast, intense
way will expose many muscle fibres to a huge amount
of tension and workload. And because your abs are
like every other muscle group, the more you make
them work, the more reason they have to grow.

Photography Tom Miles Model Richard Scrivener

Howtogetthemostoutofthisworkout
TENSE BEFORE
EACH TRI-SET
Before you start
each tri-set take
a second or two
to inhale and
fully engage your
core. Starting with
tension on your
abs will make it
easier to maintain
this tension for the
duration of the first
move and the two
moves that follow it.
100 | February 2017

USE A FULL RANGE
OF MOTION
The moves in the
first tri-set require
a lot of side-to-side
rotations. This will
work your side abs
harder, but only if
you rotate back and
forth through a full
range of motion.
Focus on form and
keep the reps slow
and controlled for
maximum impact.

KEEP YOUR
HIPS UP
In the second tri-set
all three moves are
plank variations.
It’s crucial that you
keep your hips up
and glutes engaged
for the whole set.
Letting your hips
sag is bad form and
disengages your
core muscles, which
need to be activated
at all times.

Doeachtri-setinorder,
stickingtotherepsandtempo,
andyou’llhityourentire
corefromvariousangles
todevelophardabs

GETMOREBANG
FORYOURBUCK

Followthesethreetipstomake
everysetaseffectiveaspossible

KEEP BREATHING

Why? When the going gets
tough during abs moves it’s
tempting to hold your breath to
grit it out. Don’t. It’ll send your
blood pressure sky-high. Keep
breathing deep and controlled.

FORGET ABOUT PAIN

Why? By the final move of each
tri-set your abs will be on fire.
That’s bad for you at the time,
but means your abs are well out
of their comfort zone. Ignore the
pain - it’s only for a few seconds.

ONLY DO GOOD REPS
Why? With any exercise, only
quality reps count towards
building muscle definition. As
soon as your form suffers,
stop, take a breath, then go
again, if you can do so safely.

February 2017 | 101

Trainer | Body Part Workout
1A
GYM BALL
TWIST
Sets 3
Reps 12 each side
Tempo 2011
Rest 10sec
Lie with your upper
back supported on
a gym ball and feet
flat on the floor.
Use your abs to
raise your torso.
Rotate it to one side,
then back down.
Repeat to the other
side and continue
alternating sides.

1B
GYM BALL
RUSSIAN
TWIST
Sets 3
Reps 12 each side
Tempo 1111
Rest 10sec
Still on the gym ball,
hold a weight plate
above your chest
with straight arms.
Lower it to one side,
back to the top, then
down to the other
side. Continue
alternating sides.

1C
GYM BALL
JACKKNIFE
Sets 3
Reps 12 each side
Tempo 2111
Rest 2min
Get into a press-up
position but with
your feet on the
gym ball. Bring your
knees to your chest,
then to one side.
Return to the start,
then repeat to the
other side. Continue
alternating sides.

102 | February 2017

Tempoexplained

FirstdigitSecondstolower
SecondPauseatbottom
ThirdSecondstolift
FourthPauseattop

T H E
D I F F E R E N C E

P E R F O R M A N C E

N U T R I T I O N

P h D - S U P P L E M E N T S . C O M

D R I V E N

T O

A C H I E V E

Trainer | Body Part Workout
2A
GYM BALL
DECLINE
PLANK
Sets 3
Time 30-60sec
Rest 10sec
Start in the plank
position but with
your feet on the gym
ball. Raise your hips
to keep your body
straight from head
to heels. Hold for
as long as you can,
up to 60 seconds.

2B
GYM BALL
INCLINE
PLANK
Sets 3
Time 30-60sec
Rest 10sec
Start in the plank
position but with
your hands on the
gym ball. Raise
your hips to keep
your body straight
from head to heels.
Hold for as long
as you can, up to
60 seconds.

2C
GYM BALL
SIDE PLANK
Sets 3
Time 30-60sec
each side
Rest 10sec
Start in the side
plank position but
with one elbow on
the ball. Raise your
hips to form a
straight line from
head to heels. Hold
for up to 60 seconds
then switch elbows.

104 | February 2017

Keepyour
entirecorefully
engagedforthewhole
ofthisisometric
movetri-set

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Trainer | Cycling

Howtoride
fasteruphills

It’s a necessary evil if you’re a cyclist.
Here’s how to master the dreaded inclines
Words Josh Cunningham

There’s no two ways about it: cycling up
a hill is an endeavour that will always
come with some physical hardship.
Gravity set those rules long ago. But hills
and mountains form the basis for many
people’s love of the sport of cycling –
they’re big, fearsome, epic challenges,
and when they are overcome, the sense
of achievement makes every drop of
sweat expended to get to the top worth it.
If you’re finding the going too
tough, fear not – we’ve enlisted
experts to help you get the better of
those topographical monsters with
no superpowers other than a bit of
smart training and preparation.
So, what do you need to remember
the next time the road goes up?

What gearing should I use on hills?
“If you find you can’t get into a low enough
gear for very steep climbs, do some
research into the gearing on your bike,”
says Matt Green, a pro cyclist and coach
(procoaching.us). “Check the front chainring
sizes - the smaller the smallest front
chainring and the bigger the biggest rear
cog, the easier it will be to pedal on climbs.”
The right gear enables you to find the
right cadence – basically pedal revolutions
per minute – which is particularly vital on
climbs. “It’s all about cadence,” Green says.
“About 90-100 revolutions per minute
is optimal.” A higher cadence means
greater pedalling efficiency, so you want
to find the sweet spot: a gear that gives
you both high cadence and speed.
February 2017 | 107

Trainer | Cycling
If you can only just
manage to pant a few
words on a climb,
you’re going too hard

How should I pace my
effort on a climb?
“It may sound basic, but a good
measure of pace is whether
you’re able to talk,” says Green.
“If you feel you could utter
a few sentences but you’re
too out of breath to hold a full
conversation, that’s a good pace
for riding up hills. If you can
only muster the odd word, that
indicates you’re going too hard.”
That applies mainly to long
climbs – if an incline is short
enough, it can be more efficient
to put in a harder effort, ensuring
you get up and over the climb
quickly, maintaining speed into
the descent. As James Bowtell,
Race Across Europe record
breaker and founder of “luxury
108 | February 2017

cycling experience” provider
Velusso (velusso.co.uk), says,
“Some climbs are too steep to
pace – you simply need to get
over them. But on shallower,
longer climbs, pacing is key.”

of the saddle at higher speeds
on a shallow gradient, and that’s
less efficient,” says Bowtell. “For
maximum efficiency, ride in the
saddle on shallower hills and
out of it on steeper gradients.”

Is it better to stay in the saddle
or stand when climbing?
“Being out of the saddle
provides you with extra
torque [rotational force] on
the pedals,” says Green. “You
need a lot of torque for short,
steep climbs, or you’ll simply
fall of. When going up longer,
steadier gradients, stay in the
saddle and concentrate on that
cadence target of 90-100rpm.”
“Heart rate and oxygen uptake
are higher when pedalling out

What should I do if I start
to struggle halfway up?
‘If you start to struggle it means
you have built up too much
lactic acid and your body can
no longer metabolise all of it,”
says Green. “It means you need
more oxygen in your system
and you need to decrease your
intensity for a while. Shift down
a few gears, and just be patient
until you’ve caught your breath.”
Bowtell simplifies this
further. “Step off the gas,”

he says, “and tell yourself
everything will be just fine.”
How should I position
my hands when riding
uphill on a road bike?
“You don’t need to worry about
aerodynamics when riding uphill
because speed isn’t important,
so this boils down to what feels
most comfortable,” says Green.
“Keeping your hands on the
hoods or on the top of the bars
are both good ideas though.”
Why is that? Efficiency, again.
“Placing your hands on the
hoods opens up your chest and
lungs, and it also allows you
to easily stand up out of the
saddle if the gradient changes
suddenly,” says Bowtell. “Hands

power, that essentially means
five three-minute intervals
at close to maximum, then
20-minute intervals at a
pace you can just about
sustain for the full duration.
You don’t need hills for
these sessions, but you’ll feel
the effects when riding them
because you’ll increase your
power-to-weight ratio (how
much power you produce for
how much you weigh). “For a
Tour de France rider this figure
is absolutely key,” says Bowtell.
“Chris Froome’s power to
weight ratio, as an example, is
about 6.3watts/kg when he’s
climbing at full capacity.”
So losing some weight
will help too?
“Slow and smart weight loss is
crucial,” says Green. “A monthlong crash diet will deplete your

body and mind of fuel. Your
brain is what motivates you to
train and if you starve it of food
everything will suffer - not
just your ability to exercise.”
One thing you shouldn’t
do is cut your intake of fats,
which Green calls “the most
misunderstood of the food
groups”. “Increase your
consumption of healthy fats
and reduce carbohydrate intake,
and you should start to see
some weight loss,” he advises.
Bowtell recommends “a
healthy diet with a minimum
of sugary and processed
foods” to reduce body fat and
stresses that you must also
retain muscle mass. “To do
this, take in 1.5g of protein per
kilo of bodyweight each day,
which is 120g of protein for
somebody weighing 80kg. This
will complement the decrease

in body fat and improve
your hill climbing times.”
Is there any mental
preparation I can do to help?
“It’s arguably the main
component of any ride,” says
Green. “There is no other
immediate way to increase
your potential performance
before a climb – besides
maybe a cup of coffee –
other than to visualise it.”
So how do you do that? “Close
your eyes and run through the
climb in your mind. Feel the
gradients, feel the road surface
through your handlebars, feel
the temperature of the air
and the burning of your lungs.
Chemicals like dopamine,
serotonin and endorphins
are released and they prime
you, leaving you ready to
perform at your very best.”

How can I train to become
better at hills?
“You need to increase your
ability to work aerobically,”
says Green. “If I was coaching
a rider to climb, we would do
five three-minute intervals
where they’re working at about
95-100% of their threshold
power, and two 20-minute
intervals at 87-91% of their
threshold power, each week.”
If you’ve not got a power
meter or heart rate monitor
to measure your threshold

Photography iStock

on the tops will help relieve
pressure off your back, though.
But for style: on the drops and
out of the saddle – like the great
Marco ‘The Pirate’ Pantani.”

HOW TO
DESCEND
BETTER

1 GET READY
TO DROP

2 USE THE
WHOLE ROAD

3 DON’T GET
OVERCONFIDENT

4 DON’T PEDAL
IN CORNERS

Keep your hands
on the drops.
This lowers your
centre of gravity
and keeps you
more stable.

Use the road’s
width to your
advantage. Get
into the outside
of the lane, and
corner through
the apex to carry
your speed.

Just because
you’ve nailed
a few corners,
that doesn’t
make you
a pedalling
version of
Valentino Rossi.

Keep your outer
leg down. You
don’t want to
pedal around
a corner and
hit it on the
road, knocking
you off.

February 2017 | 109

Trainer | One-Kit Workout

Smartcircuits

Makecannygainswithdumbbellsin
thisfive-movemuscle-buildingcircuit
Dumbbells may have a stupid name,
but if you use them smartly they can
be your secret weapon in adding lean
mass to all your major muscle groups.
The beauty of this five-move dumbbell
circuit is that it’s both easy to follow
and quick to do. And because it only
requires a single dumbbell, which you
might have knocking about your home,
you don’t even need to brace the winter
weather to get your workout in the bag.
All five moves in the circuit are
challenging, working multiple muscle
groups at once and raising your heart rate,
because that’s the only way to build new
muscle and burn belly fat so you make
big changes to your body in the shortest
possible time. Do this circuit three times a
week, or once a week for a high-intensity
session as part of a wider training plan.

Pick a weight that
allows you to perform
all the exercises
with perfect form
(you may need a lighter
one for move 4)

Photography Hugh Threlfall Model Toby Rowland

POWER UP
This workout has five dumbbell
exercises that you perform
in order in a circuit. You only
rest - for two minutes - at the
end of the final exercise. You’ll
do four circuits in total. To
make this workout as effective
as possible, follow the form
guides closely to ensure your
muscles work hard. That’s
the key to breaking down the
maximum number of muscle
fibres so that they grow back
bigger and stronger. And keep
your abs engaged for the
duration of the entire circuit.

110 | February 2017

A

B

1 SQUAT TO UPRIGHT ROW

HOW

Reps 12 each side
Rest 0sec

Hold the weight in one hand and
squat down until your thighs
are at least parallel to the floor.

A

WHY
Stand up and row the dumbbell
up, leading with your elbow.
Lower back into the squat.

This compound lift works
your legs, lower back, abs,
shoulders and traps.

B

2 WOODCHOP

HOW

Reps 12 each side
Rest 0sec

Hold the dumbbell in both
hands, then squat down and
take the weight out to one side.

WHY
Stand up and raise the
weight across your body
until it’s above your head.

Another multi-muscle
move that targets your
legs, core and shoulders.
February 2017 | 111

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IRRESISTIBLE FLAVOURS

Trainer | One-Kit Workout

A

3 ROMANIAN DEADLIFT
TO OVERHEAD PRESS
Reps 12 each side
Rest 0sec

B

HOW
Hold the weight in one hand.
Bend at the hips and lower
it down your standing leg.

A

WHY
Stand up and row the weight
up to shoulder height, then
press it directly overhead.

This lift hits your hamstrings
and glutes, as well as your
core and shoulders.

B

4 OVERHEAD PASS

HOW

Reps 12 each side
Rest 0sec

Hold the weight up in one hand.
Lower it to one side until your
arm is parallel to the floor.

WHY
Raise it to the top, then pass
it to your other hand and
lower it to the other side.

This move is harder than it looks
because your shoulders work
overtime to manage the weight.
February 2017 | 113

Trainer | One-Kit Workout

A B
Keep your heels off the
floor for the duration of
the set to keep your lower
abs engaged, making
them work far harder

5 SEATED RUSSIAN TWIST

HOW

Reps 12 each side
Rest 2min

Sit holding the weight in
both hands with your torso
upright and feet off the floor.

114 | February 2017

WHY
Rotate the weight to one side
then rotate back into the middle
then out to the other side.

This will work your deep-lying
core muscles as well as your
upper, lower and side abs.

MANGUAGE
NOUN. / TO CHANGE THE SUBJECT WHEN A BLOKE
SAYS HOW HE FEELS.

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Howto
buildyour
bestever
body
Transformyourphysique
byaddingleanmuscleand
torchingfatinjust28days
If you want to make major
changes to how you look with
your top off before the end of
January, you need to read the
following pages. They contain
workouts and instructions on
how to do them so you can pack
on serious muscle mass across
your torso while simultaneously
stripping away body fat – all in
just four hours of training over
the next four weeks. Turn the
page to find out how you can
build your best ever body.

Trainer | Body Work

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

TEMPO
TRAINING

HOW THE PLAN WORKS
This four-week training plan for your best ever body
couldn’t be easier to follow. Simply do the following
four workouts each week - sticking to the exercises,
sets, reps, tempo (see panel, right) and rest periods
detailed - for a month. The first workout of each week
targets your chest and triceps, the second your back
and biceps, the third your legs and abs, and the fourth
your shoulders. This strategy will ensure all your major
muscle groups get enough dedicated training time each
week to stimulate the process by which your muscles
get bigger and stronger, while also creating the right

metabolic environment for your body to burn away
excess fat. All of the four weekly workouts are made up
of five moves. The first two moves of every workout are
big, compound lifts done in a superset, which means
you do all the reps of move 1A then go straight into
all the reps of move 1B, resting only after that set is
complete. The final three moves of each session are all
straight sets, which means you do all the sets and reps
of move 2, then move on and do the same for move
3 and then finally move 4. This will enable you to lift
heavy and with intensity to make big changes fast.

Yourfour-weekbesteverbodyplan

Workout1

Chestandtriceps
118 | February 2017

Workout22
Workout

Backandbiceps
Back and biceps

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

Here’showeachsessionoftheplanisstructured
Here’s how each session of the plan is structured

Workout3
Workout 3

Legsandabs
Legs and abs

Workout4

Shoulders

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Trainer | Body Work

Workout1

CHESTANDTRICEPS
CHEST
AND TRICEPS
1A
BENCH PRESS
Sets 5 Reps 8
Tempo 2010 Rest 0sec
Lie on a flat bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start.

1B
TRICEPS DIP
Sets 5 Reps 8
Tempo 2110 Rest 90sec
Grip rings or parallel bars with
your arms straight. Keeping your
chest up, bend your elbows to
lower your body as far as your
shoulders allow. Press back up
powerfully to return to the start.

120 | February 2017

2
INCLINE DUMBBELL PRESS

Sets 4 Reps 12
Tempo 2010 Rest 60sec

Lie on an incline bench holding
a dumbbell in each hand by
your shoulders. Press the
weights up until your arms are
straight, then lower them back
to the start under control.

3
INCLINE DUMBBELL FLYE
Sets 4 Reps 12
Tempo 2010 Rest 60sec

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

4
TRICEPS EXTENSION
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Stand tall holding a dumbbell
over your head with both
hands, arms straight. Keeping
your chest up, lower the
weight behind your head,
then raise it back to the start.

February 2017 | 121

Trainer | Body Work

Workout2

BACKANDBICEPS
BACK
AND BICEPS
1A
PULL UP
Sets 5 Reps 8
Tempo 2011 Rest 0sec
Hold a pull-up bar with an
overhand grip, hands shoulderwidth apart. Brace your core,
then pull yourself up until
your lower chest touches
the bar. Lower until your
arms are straight again.

1B
BENT OVER ROW
Sets 5 Reps 8
Tempo 2010 Rest 90sec
Hold a barbell with an
overhand grip, hands just
outside your legs. Bend your
knees slightly and brace your
core, then pull the bar up,
leading with your elbows.
Lower it back to the start.

122 | February 2017

2
CHIN UP

Sets 4 Reps 6-12
Tempo 2011 Rest 60sec

Hold a pull-up bar with hands
shoulder-width apart, palms
facing you. Brace your core,
then pull yourself up until your
chin is over the bar. Lower until
your arms are straight again.

3
STANDING BICEPS CURL
Sets 4 Reps 12
Tempo 2011 Rest 60sec

Stand with dumbbells by your
sides, palms facing forwards.
Keeping your elbows tucked in,
curl the weights up, squeezing
your biceps at the top. Lower
them back to the start.

4
SEATED INCLINE CURL
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Sit on an incline bench with
dumbbells by your sides, palms
facing forwards. Keeping your
elbows tucked in, curl the weights
up, squeezing your biceps at the
top. Lower them back to the start.

February 2017 | 123

Trainer | Body Work

Workout3

LEGSANDABS
LEGS
AND ABS
1A
BACK SQUAT

Sets 5 Reps 8
Tempo 2010 Rest 0sec
Stand tall with a bar across the
back of your shoulders. Keeping
your chest up and core braced,
squat down as deep as you
can. Drive back up through your
heels to return to the start.

1B
GOOD MORNING
Sets 5 Reps 8
Tempo 2010 Rest 90sec
Stand tall holding a light
barbell across the backs of
your shoulders, feet shoulderwidth apart. With your core
braced, bend forwards slowly
from the hips, as far as your
hamstrings allow but not past
horizontal. Return to the start.
124 | February 2017

WORN, RIDDEN AND TESTED TO DESTRUCTION

BUY IT AT
ALL GOOD
RETAILERS

Trainer | Body Work

2
GLUTE BRIDGE
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Sit with your upper back
supported on a bench, holding
a barbell across the tops of
your thighs. Thrust your hips up,
squeeze your glutes at the top,
and then return to the start.

3
FRONT SQUAT

Sets 4 Reps 12
Tempo 2110 Rest 60sec

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

4
BARBELL ROLL OUT
Sets 4 Reps 6-12
Tempo 2111 Rest 90sec

Kneel on the floor holding a
barbell with both hands. Roll
the bar forwards so you lower
your torso, keeping your core
braced. Then use your abs
muscles to return to the start.

126 | February 2017

Trainer | Body Work

Workout4

SHOULDERS
1A
OVERHEAD PRESS
Sets 5 Reps 8
Tempo 2010 Rest 0sec

Hold a bar in front of your neck
with your hands just wider
than shoulder-width apart.
Keeping your chest up and core
braced, press the bar overhead
until your arms are straight.
Lower it back to the start.

1B
RACK PULL

Sets 5 Reps 8
Tempo 2111 Rest 90sec

Stand tall in front of a barbell
resting on safety bars at knee
height. Bend and grasp the bar
with an overhand grip, then stand
up until your back is straight
again, squeezing your shoulder
blades together at the top.
128 | February 2017

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Trainer | Body Work

2
SEATED DUMBBELL PRESS
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Sit on an upright bench with
a dumbbell in each hand at
shoulder height. Keeping your
chest up, press the weights
directly overhead until your
arms are straight, then lower
them back to the start.

3
LATERAL RAISE

Sets 4 Reps 12
Tempo 2011 Rest 60sec

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

4
REVERSE FLYE

Sets 4 Reps 12
Tempo 2011 Rest 60sec

Bend forward from the hips
holding a light dumbbell in
each hand with palms facing.
Keeping a slight bend in your
elbows, raise the weights
out to shoulder height, then
lower back to the start.
130 | February 2017

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“If I don’t train I put on weight
very easily because I am
very carb-sensitive”

Last Word Greg Rutherford

World
beater

Britain’smost
successfulever
longjumperand
heroofLondon
2012onhisthirst
forvictory,dealing
withdarkdaysand
hostingathletics
competitionsin
hisbackgarden

You’ve won Olympic, world, European and Commonwealth
gold medals – something only four other British athletes
have achieved. What motivates you to keep coming back?
I just love winning. I know that might sound crass but you don’t
have very long at this job. I’ve just turned 30 and I want to
achieve so much that I become synonymous with the event I do,
like Jonathan Edwards and Daley Thompson. You have to win
multiple things over a long time in order to do that. I’m not old in
the grand scheme of life but in track and field, I’m now a bit of an
old man. So I want to achieve a bit more and then jump ship.

Words Mark Bailey Photography Getty

How do you psych yourself up for a major event?
Fundamentally you have to have an inherent belief that you can
achieve what you set out to achieve. About 16 years ago I believed
I would become a professional sportsperson. You have to have
that self-belief because nobody else is going to tell you that
you will become an Olympic champion or do the hard work for
you. Even when I was injured in Rio I still mustered up a medal
performance - purely because I wasn’t going to let it not happen.
Fans see you in those moments of glory, but are there dark days?
The lows are very low. You can feel incredible then the next day you
tear a muscle and all of that hard work has to start again. Rehabbing
an injury is not fun. Three weeks before the Rio Olympics I tore one
of my adductors. So I either decide not to go or I work through it and
do everything I can to perform. That is why I was so disappointed
afterwards because if I had been 100% fit there is that “what if”
moment. I won bronze but could I have become a double Olympic
champion? In my head I will always believe I could have been.
You haven’t always been comfortable with your body.
Are body issues common among athletes?
There are certain bodies that respond very well to training and
people get into fantastic shape. But I have to work exceptionally
hard to get into this shape. My body and my genetics just want
138 | February 2017

me to be fat, it seems. I have done a DNA test and I know if
I don’t train I put on weight easily because I am very carbsensitive. I spent my young career feeling really conscious of
it. Until I was 23 I would never take my top off because I would
look around and compare myself with other athletes. Only
later did I develop the skills and the education to eat better.
But it is something a lot of people deal with and are hiding.
Is it true you have a long jump pit in your garden?
Yes! I don’t think many people have taken it to the extreme
of having a long jump pit in their garden but I went there.
It was a challenge to my dad who is a builder but he said,
“Yeah, I can do that”. We got it IAAF-accredited so I have
hosted a competition for the kids in Milton Keynes and next
year I can host a proper competition, which is amazing.
What are your key gym exercises for explosive power?
There are two lifts I perform at least three times a week:
power cleans and box step-ups. I always share videos of
them on social media and I’ve become quite good at them.
You’ll also see me doing cleans, deadlifts, squats and a
bounce squat as preparation for a lift because it helps
compress my spine - in a good way - before I lift heavy.
How has your diet changed over the years?
I like being fit, lean and healthy and for me a high-protein,
high-veg, low-carb diet is what my body responds to.
But people shouldn’t obsess about diets. I don’t believe
in fad movements or the next big thing. I also now have
chickens and ducks at home because I eat so many eggs.
I haven’t bought eggs now for six to eight months. And
the eggs taste so much better – they’re incredible.
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16

O
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OR IN TH

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Yourcomplete
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Forbeginnersand
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Step-by-stepworkouts
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IN ASSOCIATION WITH

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with the February
2017 issue of
Men’s Fitness

Photography Glen Burrows, iStock
Model James Stark

GETFLATABS
BYFEBRUARY!
Ditchunwantedbellyfatin
lessthanamonthwithour
NewYearfitnessplan

GET LEAN IN JUST 28 DAYS

There are certain things that you can guarantee will
happen over the festive period. Someone will buy you
ugly socks, you will begin to develop a creeping sense
of loathing towards your relatives at about 2:43pm on
Christmas Day, and you will emerge from the festive
period with a little fat-tummy tribute to Saint Nicholas.
But that’s OK. There’s no point in denying yourself
the hedonistic joy of eating your own bodyweight in
roast potatoes – and, in any case, we’ve got a quick
and straightforward plan that will get you back to your
pre-Christmas condition in no time. In fact, we can do
better than that: if you follow this plan, we guarantee
you’ll be in better shape than you were at the start
of the holiday period. Consider it our gift to you.

3

INTRODUCTION

Howtheplanworks
Here’swhatyouneedtoknowbeforeyoustart

1

2

3

The plan involves doing
four circuit workouts
a week. Circuits are
sessions where you do
one set of an exercise
before moving on to the
next exercise without
resting. You only rest at
the end of each round.
This is effective because
the lack of rest forces
both your muscles and
your cardio system to
work hard, meaning you
burn off all those excess
calories you consumed
over Christmas. Each
circuit finishes with a
“supermove” which
requires you to do as
many reps as possible maintaining good form
- in 60 seconds. These
supermoves ensure that
you finish each round
having given every
last drop of energy.

The five-move circuits
are arranged so that
you perform the first
four exercises for time,
as opposed to a set
number of reps. There
are two main reasons
for this. First, it means
that you can record the
number of reps that you
perform and then try
to beat your score the
next time you do the
workout. That should
keep you focused when
the going gets tough.
And second, it means
that this programme can
be used by beginners
and experts alike. If
you’re a beginner, you
may complete six pressups in a set whereas an
experienced exerciser
may do 30. You also get
to pick a supermove to
suit your fitness levels.

Each week involves doing
the same four circuits but
that doesn’t mean you
get to coast through the
plan. For a start, we’ve
made weeks three and
four more challenging
because we’ve increased
the duration of each set
from 40 to 50 seconds.
An extra ten seconds
may not sound like a
big increase but it’s a
substantial step-up in
workload and you’ll
notice a difference. The
fact that you record
what you do is also
aimed at providing
added motivation to help
you keep progressing
throughout the plan. If
you managed 12 reps of
a certain exercise in the
first week, your week
two mission is clear: aim
to beat that number.

CIRCUIT
WORKOUTS

4

AGAINST
THE CLOCK

WEEKLY
PROGRESSION

The only kit you
need for this
programme is a
set of dumbbells

CIRCUIT 1

6

MEN’S FITNESS

CIRCUIT 1
1 SQUAT CURL

HOW With feet shoulder-width apart,
simultaneously bend at the hips and knees to
lower towards the floor with your chest up and
your weight on your heels. As you straighten
up, curl the dumbbells up to your shoulders.

Do each move
for 40sec then
rest for 2min
between rounds.
Do 5 rounds.

WHY The squat part of the exercise works your
entire lower body. Holding the dumbbells for
the duration of the set works your grip strength,
and the biceps curl adds an extra muscle and
cardio challenge to raise your heart rate.

2 BENT-OVER ROW

HOW Stand tall with your chest up and core
braced, holding a dumbbell in each hand. Bend
forwards – hingeing at the hips, not the waist –
then row the weights up to your sides, leading
with your elbows. Lower back to the start.

GET LEAN IN JUST 28 DAYS

WHY Using dumbbells for this back exercise will
ensure that you get equal muscle development
on both sides and gives you a big range of motion
so you can concentrate on squeezing your
shoulder blades together at the top of the move.

7

CIRCUIT 1
3 ROMANIAN DEADLIFT

HOW Keeping your legs straight, lean
forward – hingeing at the hips – and lower
the weights down the fronts of your
shins until you feel a good stretch in your
hamstrings. Then return to the start.

WHY This deadlift variation shifts the
emphasis to your hamstrings. Doing it
with dumbbells will ensure each arm
gets to hold its share of the weight.

4 OVERHEAD PRESS

HOW Stand tall with your chest up and core
braced, holding a dumbbell in each hand at
shoulder height with palms facing forwards.
Press the weights directly overhead until your
arms are straight, then return slowly to the start.

8

WHY Following a legs exercise with a shoulder
move in a circuit allows you to keep your
intensity, and therefore your heart rate, high
because you’re working completely separate
body parts. This will maximise the calorie burn.

MEN’S FITNESS

CIRCUIT 1
SUPERMOVE
BEGINNER PRESS-UP

Select the move
for your level and
do as many reps as
you can in 60sec.

Start in the press-up
position with hands
directly underneath your
shoulders, your core
and glutes braced, and
feet together. Bend your
elbows to lower your
chest to the floor, then
press back up powerfully
to return to the start.

INTERMEDIATE WIDE PRESS-UP
Start in the normal
press-up position but
with your hands out
wide. Bend your elbows
and lower your chest
down towards the floor.
Once you are as low as
you can comfortably
go, press powerfully
back up to the start.

ADVANCED DIAMOND PRESS-UP
Start in a press-up
position but with your
thumbs and forefingers
together to form a
diamond shape. Lower
your chest to the floor,
keeping your elbows
close to your sides,
then press back up.

GET LEAN IN JUST 28 DAYS

9

CIRCUIT 2

10

MEN’S FITNESS

CIRCUIT 2
1 LUNGE CURL

HOW Holding dumbbells, take a big step
forwards and lower until both knees are bent
90°, keeping your front knee over but not in
front of your ankle. At the same time, curl the
weights up to your shoulders. Alternate sides.

Do each move
for 40sec then
rest for 2min
between rounds.
Do 5 rounds.

WHY The lunge works every major muscle
in your lower body while also providing
a test of balance and co-ordination. The
biceps curl element makes it an extrachallenging start to the circuit.

2 RENEGADE ROW

HOW Start in a press-up position, holding
a dumbbell in each hand. Keeping your
core braced, row one hand up, leading
with your elbow, then lower it back to the
floor. Alternate sides with each rep.

GET LEAN IN JUST 28 DAYS

WHY Think of this move as a brutal version
of the plank – it works your back muscles
while challenging your stabilisers to keep
you level. Make sure you control the
movement to get the maximum benefit.

11

CIRCUIT 2
3 PRESS-UP

HOW Start in the press-up position with hands
directly underneath your shoulders, your core
and glutes braced, and feet together. Bend your
elbows to lower your chest to the floor, then
press back up powerfully to return to the start.

WHY Press-ups offer a safe and effective
way of working your chest muscles hard, but
only if you do them correctly. Concentrate
on the quality of the movement, rather
than bashing out lots of “junk” reps.

4 WIDE OVERHEAD PRESS

HOW Stand tall with the dumbbells by
your shoulders. Engage your core and
your glutes to give yourself a stable base
and simultaneously press both weights
overhead and slightly out to the sides.

12

WHY Changing the angle of the press provides
a different challenge to your shoulder muscles
from a conventional overhead press. Just
make sure the weights go more up than out,
to avoid over-stressing your shoulders.

MEN’S FITNESS

CIRCUIT 2
SUPERMOVE
BEGINNER SPLIT SQUAT

Select the move
for your level and
do as many reps as
you can in 60sec.

Start in a split stance, with
one foot in front of the
other, holding a dumbbell
in each hand. Bend both
legs until your trailing
knee touches the floor.
Straighten both legs to
return to the start, then go
straight into the next rep.

INTERMEDIATE SQUAT
Stand with your chest up
and core braced, holding
a dumbbell in each hand.
Bend your knees to squat
down until your thighs
are at least parallel to
the floor, then press
down through your heels
to return to the start.

ADVANCED JUMP SQUAT
Squat down as described
above, then explode
upwards, aiming to get as
much height as possible.
Absorb the impact of the
jump as you land, sinking
into the next squat and
repeating the exercise.

GET LEAN IN JUST 28 DAYS

13

CIRCUIT 3

14

MEN’S FITNESS

CIRCUIT 3
Do each move
for 40sec then
rest for 2min
between rounds.
Do 5 rounds.

1 SQUAT PRESS

HOW Start with the weights at shoulder
height and your feet shoulder width apart.
Squat down until your thighs are parallel
to the floor, then straighten up while
pressing the weights directly overhead.

WHY This exercise provides a real cardio
challenge because it takes a lot of effort
to go from a deep squat to standing up
with the weights overhead. Pace yourself
and make sure your form is good.

2 REVERSE-GRIP BENT-OVER ROW

HOW Stand tall with chest up and core braced,
holding a dumbbell in each hand with palms
facing forwards. Bend forwards from your hips,
then row the weights up to your sides, leading
with your elbows. Lower back to the start.

GET LEAN IN JUST 28 DAYS

WHY Switching to a reverse grip provides
a challenge to your biceps as you draw
the weights in to your sides. This is
useful because that muscle group isn’t
targeted elsewhere in the workout.

15

CIRCUIT 3
3 ONE-LEG ROMANIAN DEADLIFT

HOW Stand on one leg, holding dumbbells.
Bend forward at the hips until you feel a strong
stretch in the hamstrings in your standing leg,
then straighten back up to complete the rep.
Do half the given time on one leg, then switch.

WHY This move challenges your balance and
proprioception – your body’s sense of where
its different parts are positioned – while firing
up your hamstrings. To get an extra benefit,
squeeze your glutes at the top of the move.

4 LATERAL RAISE

HOW Stand tall with your chest up and core
braced, holding a dumbbell in each hand. Raise
the weights out to the sides, leading with
your elbows, until they reach shoulder height.
Lower them slowly to return to the start.

16

WHY If done correctly, this is a highly effective
way of adding size and width to your shoulders,
putting you on the fast track to a great-looking
upper body. Make sure you follow the form
guide closely to maximise the benefit.

MEN’S FITNESS

CIRCUIT 3
SUPERMOVE
BEGINNER SIDE TO SIDE PRESS-UP

Select the move
for your level and
do as many reps as
you can in 60sec.

Get in a press-up position
with your hands slightly
wider than normal.
Lower to the bottom of
the move, then shift your
body to just above one
hand, then over to the
other. On the next rep, go
to the other side first.

INTERMEDIATE SPIDER-MAN PRESS-UP
Get into a press-up
position. As you lower to
the bottom of the move,
lift one foot off the floor
and raise the knee to
your elbow. Press back
up, placing your foot
back on the floor. Repeat
on the other side.

ADVANCED DIVEBOMBER PRESS-UP
Start in a press-up
position, then raise your
hips and bend your
elbows. Lower your head
and chest down and
forwards, moving your
torso in a smooth arc so
you end up with you head
and chest raised. Reverse
the movement to return
to the start position.

GET LEAN IN JUST 28 DAYS

17

CIRCUIT 4

18

MEN’S FITNESS

CIRCUIT 4
1 LUNGE PRESS

HOW Holding dumbbells at shoulder height,
lunge forwards so that your front knee is
over your front ankle. As you lunge, press the
weights directly overhead, making sure they
go up and not forwards. Alternate sides.

Do each move
for 40sec then
rest for 2min
between rounds.
Do 5 rounds.

WHY This move is a great co-ordination
challenge and also a test of your
shoulder mobility. If yours is poor,
you’ll find you hunch as you press
and push the weights forwards.

2 RENEGADE ROW

HOW Start in a press-up position, holding a
dumbbell in each hand. Keeping your core
braced, row your right hand up, leading
with your elbow, then lower it back to the
floor. Alternate sides with each rep.

GET LEAN IN JUST 28 DAYS

WHY As before, it works your back
muscles while challenging your
stabilisers. For an extra challenge, it’s
even tougher on rounded dumbbells.

19

CIRCUIT 4
3 PRESS-UP

HOW Start in the press-up position with hands
directly underneath your shoulders, your core
and glutes braced, and feet together. Bend your
elbows to lower your chest to the floor, then
press back up powerfully to return to the start.

WHY Press-ups offer a safe and effective
way of working your chest muscles hard, but
only if you do them correctly. Concentrate
on the quality of the movement, rather
than bashing out lots of “junk” reps.

4 REVERSE FLYE

HOW Leaning forwards at the hips with a weight
in each hand, keep your back flat and bring
the weights upwards as if you were spreading
your wings, aiming to bring your shoulder
blades together at the top of the move.

20

WHY This move targets your rear delts, while
building stability through your shoulder region
and rotator cuffs. It’s more important to focus on
the quality of muscle contraction than to churn
out more reps by swinging the weights around.

MEN’S FITNESS

CIRCUIT 4
SUPERMOVE
BEGINNER LUNGE

Select the move
for your level and
do as many reps as
you can in 60sec.

Stand with your chest up
and core braced, holding
a dumbbell in each hand.
Take a step forward and
lower until both knees
are bent 90°. Push back
off your front foot to
return to the start. Repeat,
leading with your other
leg. Alternate sides.

INTERMEDIATE REVERSE LUNGE
Stand with your chest up
and core braced, holding
a dumbbell in each hand.
Take a step backwards
and lower until both
knees are bent 90°. Push
back off your back foot to
return to the start. Repeat,
leading with your other
leg. Alternate sides.

ADVANCED LUNGE JUMP
Starting from a lunge
position, drive up into a
jump, switching legs in
the air and landing in a
lunge on the other side.
Try to absorb the impact
of the jump as you land
and go seamlessly from
one rep to another.

GET LEAN IN JUST 28 DAYS

21

Do exercises 1-4
for 40sec, then
do the supermove
for 60sec.

Week 1 performance

Recordyourrepstogiveyourselfatargetfornexttime

CIRCUIT 1
EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE

CIRCUIT 2
EXERCISE

1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE

CIRCUIT 3
EXERCISE

1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE

CIRCUIT 4
EXERCISE

1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE

22

MEN’S FITNESS

WORKOUT LOG
Do exercises 1-4
for 40sec, then
do the supermove
for 60sec.

Week 2 performance
Seeifyoubeatyourpreviousweek’sscore

CIRCUIT 1
EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE

CIRCUIT 2
EXERCISE

1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE

CIRCUIT 3
EXERCISE

1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE

CIRCUIT 4
EXERCISE

1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
GET LEAN IN JUST 28 DAYS

23

Do exercises 1-4
for 50sec, then
do the supermove
for 60sec.

Week 3 performance

Thetimeincreasesto50secperexerciseinthisweek

CIRCUIT 1
EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE

CIRCUIT 2
EXERCISE

1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE

CIRCUIT 3
EXERCISE

1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE

CIRCUIT 4
EXERCISE

1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE

24

MEN’S FITNESS

WORKOUT LOG
Do exercises 1-4
for 50sec, then
do the supermove
for 60sec.

Week 4 performance
Youshouldbepostingyourbestscoresyet

CIRCUIT 1
EXERCISE

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

ROUND 1

ROUND 2

ROUND 3

ROUND 4

ROUND 5

1 Squat curl
2 Bent-over row
3 Romanian deadlift
4 Overhead press
5 SUPERMOVE

CIRCUIT 2
EXERCISE

1 Lunge curl
2 Renegade row
3 Press-up
4 Wide overhead press
5 SUPERMOVE

CIRCUIT 3
EXERCISE

1 Squat press
2 Reverse-grip bent-over row
3 One-leg Romanian deadlift
4 Lateral raise
5 SUPERMOVE

CIRCUIT 4
EXERCISE

1 Lunge press
2 Renegade row
3 Press-up
4 Reverse flye
5 SUPERMOVE
GET LEAN IN JUST 28 DAYS

25

26

MEN’S FITNESS

NUTRITION

Losefatwithfood

Followournutritionadvicetoshrinkyourbelly

Here’s the reality: it doesn’t matter how hard you train in
the gym if you don’t put the same time, effort and focus
into what you do in the kitchen. The old saying that “you
can’t out-train a bad diet” is something of a cliché, but
like all clichés it’s rooted in truth. And if you want to make
big changes to how you look with your shirt off – and
as quickly as possible – then you need to start thinking
more about mealtimes. Here’s our expert advice on how
you can start to eat smarter and torch body fat faster.

27

NUTRITION

1

2

3

When following this
training plan breakfast is
the most important meal
of your day because what
you eat first thing helps
dictate better eating
habits until bedtime. A
breakfast made from lean
protein, healthy fats and
fibre - think eggs, bacon,
and yes, some green
vegetables - provides
a sustained release
of energy, so hunger
won’t hit before lunch.

Swapping a pre-packed
sandwich and crisps
for a big bowl of green
leaves, mixed veg and
chicken, tuna or another
quality protein will help
shrink your belly fast. A
lunch like this will provide
muscle-building protein,
more stomach-filling
fibre to ward off cravings,
and an abundance of
vitamins and minerals to
keep your fat-torching
mission on track.

Your final meal of the
day needs to be high
in protein, especially if
you’ve just worked out
to help the repair of your
damaged muscles. Baked
salmon, grilled steak or
chicken breasts on top of
a pile of grilled or roasted
veg will provide all your
body needs. Add avocado
or home-made hummus
for some healthy fats to
allow your body to better
absorb certain vitamins.

4

5

6

To lose belly fat quickly
you need to be smart
with your carbs. A small
amount of certain carbs,
like sweet potato or
wholegrain rice, with
dinner after training can
aid recovery and help
you get to sleep quicker.
But the sugars and
processed carbs found in
chocolate, cakes, biscuits
and sodas should be
avoided if you want to
burn fat and not gain it.

Being hydrated is crucial
to getting lean quickly
because if your body
is struggling with the
mental and physical
problems of dehydration,
it doesn’t have the
resources or inclination
to burn fat. Aim to drink
at least three litres of
water a day - carry a big
bottle with you and sip
frequently - and drink
more on training days to
ensure you stay hydrated.

To burn fat you need
to be in a calorie deficit
(expending more than
you take in) so inevitably
you will feel hungry at
times. Nutrient-dense
snacks - nuts, natural
yogurt, beef jerky - will
fill you up and top up
your intake of protein,
healthy fats, vitamins
and minerals. Avoid
high-sugar nutrientlight snacks, and watch
your belly melt away.

FUEL FOR THE
DAY AHEAD

BE CLEVER
WITH CARBS

28

SWAP SARNIES
FOR SALAD

DRINK LIKE
A FISH

REFUEL DURING
DINNER

PICK THE RIGHT
SNACKS

GET HARD

!
S
B
A
r belly
Swap yo-upack!
for a six

BUILD
MUSCLE
ATHOME

+

Yournewfour-weekplanfor
gettingbigwithoutthegym
Addsizetoyourarms,chest
andshoulders
Bonustipson
eatingforsize
M A G A Z I N E

FREE

with the February
2017 issue of
Men’s Fitness

Addlean
musclefast
Withthisplanyou’rejust
fourweeksawayfrom
yourbesteverbody
Photography Danny Bird, iStock
Model Shaun Stafford

BUILD MUSCLE AT HOME

Have you ever wanted to build a new body with wider
shoulders, a broad chest, big biceps and triceps and
a well-defined set of abs? Of course you have – but
the chances are that, despite your best efforts, you’ve
never been 100% happy with the results. Don’t worry,
though, because you now hold in your hands the
definitive guide to adding lean muscle mass fast – in
fact, it’ll enable you to build a strong, impressive
physique in just four weeks. In short, follow this plan
faithfully and in less than a month you’ll be well on
the way to your best ever body. Turn the page to find
the four-week plan and our explanation of how it
works. Follow the workouts in order – the only kit
you need is a pair of dumbbells – and stick to the
instructions. After that, there’s all the advice you
need on how to eat smarter to add muscle faster.

3

INTRODUCTION

Howtheplanworks

Here’sthetheorybehindyourfour-weekmuscleplan

1

2

3

This four-week plan
includes four workouts
a week. Each of the four
hits a different body part.
Workout 1 each week
targets your chest and
back; workout 2 your
arms (biceps and triceps);
workout 3 your legs and
abs; and workout 4 your
shoulders. The bodypart workouts have been
selected to help you
add muscle mass and
transform your torso as
quickly as possible. The
first three workouts each
week hit two different
muscle groups, so that
while one body part
is working, the other
recovers, allowing you to
keep the intensity level
high and lift the heaviest
weight possible with
good form to stimulate
the maximum amount
of muscle growth.

All four weekly sessions
comprise six exercises
divided into three
supersets, labelled 1A
and 1B, 2A and 2B, and
3A and 3B. In a superset
you pair two exercises
and perform them back
to back, only resting
after doing all the reps of
the second move. Once
all the sets and reps of
the first superset are
completed, you move on
to the second superset
and so on. This approach
is fantastic for building
muscle faster because
supersets maximise both
the intensity and the
quality of your sets. And
the harder you can push
your muscles in the gym,
the more damage gets
done to muscle tissue,
which is then rebuilt
bigger and stronger
when you recover.

At the top of each
exercise breakdown
for the first week are
details about each
move, including sets,
rest, tempo and rest (for
weeks two, three and
four this information
is listed in tables). It is
imperative you stick
exactly to these workout
variables because this
plan has been designed
to provide a progressively
challenging workout
so you can add the
maximum amount of
muscle tissue in four
weeks. For example, in
week one you’ll do four
sets of ten reps per move,
which increases to four
sets of 12 in week two.
In weeks three and four
you’ll do five sets of ten
and 12 reps respectively,
so every week is harder
than the previous week.

BODY PART
SPLITS

4

WORKOUT
STRUCTURE

WORKOUT
VARIABLES

WEEK 1 WORKOUT 1

CHEST + BACK

6

MEN’S FITNESS

WEEK 1 WORKOUT 1
1A FLOOR PRESS

SETS 4 REPS 10 REST 0SEC TEMPO 2010

TEMPO
2010 =
2sec to lower, 0sec
pause at the bottom,
1sec to lift, 0sec
pause at the top

HOW Lie flat on the floor, holding a
dumbbell in each hand above your chest
with straight arms. Lower the weights
towards your chest, then press them back
up powerfully to return to the start.

1B HAMMER BENT-OVER ROW

HOW Hold a dumbbell in each hand with palms
facing each other. Bend forward, hingeing
at the hips, then row the weights up to your
sides, leading with your elbows. Lower the
weights back to the start under control.

BUILD MUSCLE AT HOME

WHY Lying on the floor puts you in a stable
position so you can attempt to go quite
heavy with this move. The range of motion
is shorter than a bench press, so focus on
contracting the chest muscles being targeted.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This move hits the major muscles
of your upper back, while your lower back
gets worked to keep your torso upright.
Using a hammer grip also hits your
forearms and improves grip strength.

7

WEEK 1 WORKOUT 1
2A DUMBBELL PRESS-UP

HOW Get into position with your feet together
and hands holding dumbbells shoulder-width
apart. Brace your core so your body is straight
from head to heels. Bend your elbows to lower
your chest, then press back up powerfully.

2B REVERSE FLYE

HOW Bend forwards from the hips with a
light dumbbell in each hand, palms facing.
Keeping a slight bend in your elbows,
raise the weights out to shoulder height,
then lower them back to the start.

8

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY You might think press-ups are easy,
but they are still a useful chest-building
move – especially when you factor in the
instability of the weights to work your
chest, as well as your core, harder.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This move looks a lot harder than it is,
and it works wonders for your upper back and
rear shoulders. Start with light weights and
master the movement pattern to maximise
muscle gain and minimise the risk of injury.

MEN’S FITNESS

WEEK 1 WORKOUT 1
3A WIDE DUMBBELL PRESS-UP

HOW Get into position with your feet together
and hands holding dumbbells wide apart.
Brace your core so your body is straight from
head to heels. Bend your elbows to lower
your chest, then press back up powerfully.

3B RENEGADE ROW

HOW Get into position with your feet together
and hands holding dumbbells shoulderwidth apart. Brace your core so your body is
straight from head to heels. Row the weight
up, leading with your elbow. Alternate arms.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY Placing your hands in a wider position
reduces the involvement of your triceps and
shoulders, so your chest has to do more of
the hard work to lift and lower your torso.

SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It works your upper back one side at
a time so you can fully engage each of the
muscles, as well as recruiting your core and
shoulder joints to keep your body stable.

9

WEEK 1 WORKOUT 2

ARMS

10

MEN’S FITNESS

WEEK 1 WORKOUT 2
1A BICEPS CURL

HOW Stand with dumbbells by your sides
and palms facing forwards. Keeping your
elbows tucked in to your sides, curl the
weights up, squeezing your biceps at the
top. Lower them back to the start.

1B TRICEPS EXTENSION

HOW Stand tall, holding a dumbbell over your
head with one hand and arm straight. Keeping
your chest up, lower the weight behind your
head, then raise it back to the start. Do all the
reps with one arm and then switch and repeat.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY It’s the classic biceps lift for good
reason: performing this move perfectly is
one of the fastest ways to add size to your
biceps. Just keep your reps controlled to avoid
swinging the dumbbells up and down.
SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY Working one arm at a time allows you
to focus on making your triceps work hard to
keep the dumbbell under complete control
throughout the lift and lower, while your core
must be engaged to keep your torso upright.

11

WEEK 1 WORKOUT 2
2A HAMMER CURL

HOW Stand with dumbbells by your sides
and palms facing each other. Keeping
your elbows tucked in to your sides, curl
the weights up, squeezing your biceps at
the top. Lower them back to the start.

2B TRICEPS KICK-BACK

HOW Lean forwards from your hips, keeping
your back straight and arm bent, holding a
dumbbell in each hand. Raise the weights
behind you until your arms are straight,
then lower them back to the start.

12

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY Adjusting your wrist position so
that your palms face each other for the
entirety of the set shifts the workload to
a different part of your biceps muscles,
as well as recruiting your forearms.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY The key to making this an effective
triceps-building move is to make sure you fully
contract the working muscle as you straighten
your arm, and then to lower the dumbbell
back to the start position under full control.

MEN’S FITNESS

WEEK 1 WORKOUT 2
3A SPIDER CURL

HOW Bend down and rest your elbows on
your thighs, holding a dumbbell in each
hand with arms straight. Curl the weights
up, squeeze your biceps at the top, then
lower back to the start under control.

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY It may raise a few eyebrows in the
gym, but this exercise works your biceps
through a full range of motion so you hit
them from a slightly different angle, meaning
even more muscle fibres are recruited.

3B NARROW DUMBBELL PRESS-UP

HOW Get into position with your feet together
and hands holding dumbbells that are touching.
Brace your core so your body is straight from
head to heels. Bend your elbows to lower
your chest, then press back up powerfully.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY Bringing your hands close together
reduces the involvement of your chest
and shoulders so your triceps muscles
have to do a lot more of the hard
work to lift and lower your torso.

13

WEEK 1 WORKOUT 3

LEGS + ABS

14

MEN’S FITNESS

WEEK 1 WORKOUT 3
1A SQUAT

SETS 4 REPS 10 REST 0SEC TEMPO 2010

HOW Stand tall holding a dumbbell in each
hand. Keeping your chest up and core braced,
squat down as deep as you can. Push back up
through your heels to return to the start position.

1B WOODCHOP

HOW Stand holding a dumbbell in both hands
to one side. Squat down then stand back up
while raising the weight up and across your
body until it’s above your shoulder. Reverse the
movement. Do all the reps then switch sides.

BUILD MUSCLE AT HOME

WHY It’s the classic lift for building bigger and
stronger legs and because it’s a big compound
lift that recruits multiple muscle groups, it’s
also effective at torching belly fat too.

SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It’s not as well known as other abs
exercises, but do it right and you will build
muscle across your entire core, as well as
working your shoulders and lower back.

15

WEEK 1 WORKOUT 3
2A LUNGE

HOW Stand with a dumbbell in each hand. With
your chest up and core braced, take a big step
forward with one foot until both knees are bent
90°, then push off your front foot to return to the
start. Do all the reps with one leg, then switch.

2B HALO

HOW Stand tall holding a dumbbell in
both hands in front of your face. Raise
it and move it around your head in a
clockwise direction. Do all the reps, then
repeat in an anti-clockwise direction.

16

SETS 4 REPS 10 EACH SIDE REST 0SEC TEMPO 2010

WHY The lunge provides many of the
same benefits as the squat but with even
more core-sculpting advantages because
your abs must work overtime to keep your
body stable as you lower and raise.
SETS 4 REPS 10 EACH SIDE REST 60SEC TEMPO 2010

WHY It will work your abs, which must be
fully braced and engaged to keep your torso
stable and upright, and it will improve the
strength and mobility of your delicate shoulder
joints for added injury-prevention benefits.

MEN’S FITNESS

WEEK 1 WORKOUT 3
3A GOBLET SQUAT

HOW Stand tall holding one end of a
dumbbell with both hands. Squat down,
keeping your back straight and core braced,
until the weight almost touches the group.
Stand back up to return to the start.

3B CRUNCH

HOW Lie flat on the floor, holding a
dumbbell across your chest. Engage your
abs, then raise your torso off the floor.
Squeeze your abs at the top, then lower
yourself slowly and under control.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY At this point of the session your legs
will already be close to fatigue but this move,
with a single dumbbell as resistance, will tax
a few more muscle fibres for growth and keep
your heart rate high for fat-loss benefits.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY The crunch is great for developing your
upper abs, but only if you do it right. And the
added resistance of the dumbbell will force
those muscles to up their game to lift and lower
your torso without help from momentum.

17

WEEK 1 WORKOUT 4

SHOULDERS

18

MEN’S FITNESS

WEEK 1 WORKOUT 4
1A OVERHEAD PRESS

HOW Stand tall holding a dumbbell in
each hand at shoulder height. Keeping
your chest up, press the weights directly
overhead until your arms are straight,
then lower them back to the start.

1B LATERAL RAISE

HOW Stand with dumbbells by your sides
and palms facing each other. Lean forward
slightly, then raise the weights to the sides,
leading with your elbows. Slowly lower
them back to the start under control.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY The key to building bigger, wider
shoulders is to make these muscles work
through their full range of motion, so make
sure you lower the dumbbells all the way back
to the start position at the end of each rep.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY This is a fantastic move for hitting
your side delts – the section of the shoulder
muscles that, when developed, creates
a strong and wide upper body to help
create the coveted V-shaped torso.

19

WEEK 1 WORKOUT 4
2A ARNOLD PRESS

HOW Stand tall with a dumbbell in each hand
at shoulder height with palms facing you.
Press the weights directly overhead, rotating
your wrists as you lift, until your arms are
straight, then lower them back to the start.

2B UPRIGHT ROW

HOW Stand tall holding a pair of dumbbells
in front of your body with straight arms.
Keeping your chest up and leading with your
elbows, row the weights up until your hands
reach chin height. Lower back to the start.

20

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY It’s a similar lift to the straight
overhead press, except your wrists
rotate as you move the weights – and
it’s this added movement that will
fire up even more muscle fibres.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY Building bigger shoulders means you also
need to work your traps, which is what this lift
does brilliantly. Don’t go too heavy at first – it’s
better to perform quality reps than max-weight
ones – and never jerk the weights up and down.

MEN’S FITNESS

WEEK 1 WORKOUT 4
3A FRONT RAISE

HOW Stand tall holding a pair of dumbbells
in front of your body with straight arms.
Keeping your chest up and arms straight,
raise the weights in front of you to
shoulder hit. Lower back to the start.

3B SHRUG

HOW Stand tall holding a dumbbell in each
hand with straight arms. Keeping your
chest up, core braced and arms straight,
shrug your shoulders. Pause at the top,
then lower the weights back to the start.

BUILD MUSCLE AT HOME

SETS 4 REPS 10 REST 0SEC TEMPO 2010

WHY This lift hits the front of your shoulders
predominantly and, as with all shoulder moves,
make sure you are controlling the weight
at all times – it should never be controlling
you. You can’t add muscle if you’re injured.
SETS 4 REPS 10 REST 60SEC TEMPO 2010

WHY It’s another great move for bigger traps,
and the best thing about this move is that you
can go heavy because its range of motion is
so short. Keep everything tight and shrug the
weights up powerfully to make it more effective.

21

Makeprogressfaster

Followtheweeklyworkoutchangestoaddmoremuscle
The only way to keep making fast progress
when you’re aiming to add lean muscle mass
is to follow a progressive training plan that
keeps challenging your body in new ways each
week. That’s the key to keeping your muscles
out of their comfort zone and working as hard
as possible so your body has no choice but
to keep building back your damaged muscle
fibres bigger and stronger. As such, week two
of this plan follows week one with the same
moves but with an additional two reps per set
for every exercise to increase your training

22

volume. In week three the number of reps
drops back down to ten but the number of
sets goes up to five. In week four you’ll do five
sets with an increase to 12 reps per set. What’s
more, in weeks three and four the tempo (the
time it takes to do the lifting and lowering
for each rep) changes to make the exercises
more challenging, so your target muscles
experience more time under tension and
workload. It’s this extra increase in muscular
damage that will help you add lean muscle
mass faster than you ever have before.

MEN’S FITNESS

WEEK 2 WORKOUTS

Week 2
WORKOUT 1: CHEST AND BACK
SETS

REPS

REST

TEMPO

1a Floor press

4

12

0sec

2010

1b Hammer bent-over row

4

12

60sec

2010

2a Dumbbell press-up

4

12

0sec

2010

2b Reverse flye

4

12

60sec

2010

3a Wide dumbbell press-up

4

12

0sec

2010

3b Renegade row

4

12 each side

60sec

2010

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2: ARMS
EXERCISE
1a Biceps curl

4

12

0sec

2010

1b Triceps extension

4

12 each side

60sec

2010

2a Hammer curl

4

12

0sec

2010

2b Triceps kick-back

4

12 each side

60sec

2010

3a Spider curl

4

12

0sec

2010

3b Narrow dumbbell press-up

4

12

60sec

2010

WORKOUT 3: LEGS AND ABS
EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

4

12

0sec

2010

1b Woodchop

4

12 each side

60sec

2010

2a Lunge

4

12 each side

0sec

2010

2b Halo

4

12 each side

60sec

2010

3a Goblet squat

4

12 each side

0sec

2010

3b Crunch

4

12

60sec

2010

SETS

REPS

REST

TEMPO

1a Overhead press

4

12

0sec

2010

1b Lateral raise

4

12

60sec

2010

2a Arnold press

4

12

0sec

2010

2b Upright row

4

12

60sec

2010

3a Front raise

4

12

0sec

2010

3b Shrug

4

12

60sec

2010

WORKOUT 4: SHOULDERS
EXERCISE

BUILD MUSCLE AT HOME

23

WEEK 3 WORKOUTS

Week 3
WORKOUT 1
SETS

REPS

REST

TEMPO

1a Floor press

5

10

0sec

2010

1b Hammer bent-over row

5

10

60sec

2011

2a Dumbbell press-up

5

10

0sec

3010

2b Reverse flye

5

10

60sec

2011

3a Wide dumbbell press-up

5

10

0sec

3010

3b Renegade row

5

10 each side

60sec

2011

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2
EXERCISE
1a Biceps curl

5

10

0sec

2011

1b Triceps extension

5

10 each side

60sec

2011

2a Hammer curl

5

10

0sec

2011

2b Triceps kick-back

5

10 each side

60sec

2011

3a Spider curl

5

10

0sec

2011

3b Narrow dumbbell press-up

5

10

60sec

2010

EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

5

10

0sec

3010

1b Woodchop

5

10 each side

60sec

1111

2a Lunge

5

10 each side

0sec

3010

2b Halo

5

10 each side

60sec

1111

3a Goblet squat

5

10 each side

0sec

3010

3b Crunch

5

10

60sec

2011

SETS

REPS

REST

TEMPO

1a Overhead press

5

10

0sec

3010

1b Lateral raise

5

10

60sec

2011

2a Arnold press

5

10

0sec

3010

2b Upright row

5

10

60sec

2011

3a Front raise

5

10

0sec

2011

3b Shrug

5

10

60sec

2111

WORKOUT 3

WORKOUT 4
EXERCISE

24

MEN’S FITNESS

WEEK 4 WORKOUTS

Week 4
WORKOUT 1
SETS

REPS

REST

TEMPO

1a Floor press

5

12

0sec

2010

1b Hammer bent-over row

5

12

60sec

2011

2a Dumbbell press-up

5

12

0sec

3010

2b Reverse flye

5

12

60sec

2011

3a Wide dumbbell press-up

5

12

0sec

3010

3b Renegade row

5

12 each side

60sec

2011

SETS

REPS

REST

TEMPO

EXERCISE

WORKOUT 2
EXERCISE
1a Biceps curl

5

12

0sec

2011

1b Triceps extension

5

12 each side

60sec

2011

2a Hammer curl

5

12

0sec

2011

2b Triceps kick-back

5

12 each side

60sec

2011

3a Spider curl

5

12

0sec

2011

3b Narrow dumbbell press-up

5

12

60sec

2010

EXERCISE

SETS

REPS

REST

TEMPO

1a Squat

5

12

0sec

3010

1b Woodchop

5

12 each side

60sec

1111

2a Lunge

5

12 each side

0sec

3010

2b Halo

5

12 each side

60sec

1111

3a Goblet squat

5

12 each side

0sec

3010

3b Crunch

5

12

60sec

2011

SETS

REPS

REST

TEMPO

1a Overhead press

5

12

0sec

3010

1b Lateral raise

5

12

60sec

2011

2a Arnold press

5

12

0sec

3010

2b Upright row

5

12

60sec

2011

3a Front raise

5

12

0sec

2011

3b Shrug

5

12

60sec

2111

WORKOUT 3

WORKOUT 4
EXERCISE

BUILD MUSCLE AT HOME

25

26

MEN’S FITNESS

NUTRITION

Eatformuscle

Addleanmusclefasterbyeatingsmarter

Better and more muscular bodies might be finished
in the gym (or the garage if you’re following this
plan at home) but, make no mistake, they are built
in the kitchen. To transform your body quickly and
successfully it’s crucial to feed your muscles with all
the essential nutrients they need - especially protein
- to grow back bigger and stronger. For detailed
muscle-building meal plans, follow Men’s Fitness
online – but for the basics, turn the page to read our
six tips on how you can eat smarter and turn your
body into a 24-hour muscle-building machine.

27

NUTRITION

1

2

3

If you don’t eat enough
quality protein – from
meat, fish and eggs –
don’t be surprised if you
don’t add lean muscle
mass as quickly as
you’d like. The training
programme in this guide
is designed to damage
muscle fibres, which
can then be repaired
to build bigger and
stronger muscles – but
without enough protein
this won’t happen.

Breakfast is the most
important meal when
trying to build muscle. A
high-protein breakfast
that includes quality
fats - eggs and avocado,
say - gives your body
the nutrients it needs to
build new muscle during
the day. You need to
be in a calorie surplus
from quality produce to
build muscle, so don’t
go hungry and eat more
of what you need.

Every meal you eat
needs to contain at least
a fist-sized serving of
protein - it’s the only way
to get enough musclebuilding amino acids
into your system where
they can be drip-fed into
your muscles. If you can,
buy organic and grassfed produce because it
contains more vitamins,
minerals and omega 3
fatty acids, which will
also help you burn fat.

4

5

6

To build lean muscle as
fast as possible it’s a good
idea to start snacking
smarter so that your
body always has enough
high-quality energy
coming in and can put it
to the most effective use.
Nutrient-dense snacks
(nuts, natural yogurt,
boiled eggs) will help
to keep you feeling full
and increase your intake
of protein, healthy fats,
vitamins and minerals.

Dehydration is a leading
cause of poor mental and
physical performance,
both of which you
want to avoid if you’re
going to stay focused,
motivated and in shape
to accelerate your lean
muscle mass gains.
Always carry a large
bottle of water around
with you and sip from it
frequently throughout
the day to keep
hydrated at all times.

Sports nutrition
supplements aren’t
essential to your success
- if you eat a varied and
balanced diet of quality
protein and plenty of veg,
you’ll be able to change
your body for the better.
That said, a post-session
protein shake can help
your hit your daily protein
target and initiate the
recovery process faster.
Creatine and BCAAs
can also prove helpful.

EAT MORE
PROTEIN

SNACK
SMARTER

28

BREAKFAST
LIKE A KING

NEVER GO
THIRSTY

MAKE MORE
MUSCLE MEALS

THE SUPP
SOLUTION

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