Men's Fitness UK - August 2019 PDF

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instant impact, unfortunately the change came and happy, whatever life throws at you.
Editor’s letter
The issue that says change is as good
too late in injury time (press week) for any real
difference to be made on this issue. However,
clumsy analogies aside, I am incredibly excited
to be taking the magazine forward.
Credit for this one, though, should go to
Elsewhere, we’ve got a workout created
with busy blokes in mind, a nutritionist’s take
on the supplements worth your money, advice
on how to stop your gym gains from stalling,
some unwanted booze news, and much more.
as a rest: take on a triathlon, refresh Christina Neal, who put together these pages, Happy reading, and keep your eyes peeled for
all of which are designed to help you lead the the next, new-look issue, due out 24 July.
your routine, talk about how you really healthiest, happiest life you can. From the
feel. What have you got to lose? depression discussion on page 28 – featuring
the frank admissions of two men who have
had their own struggles with mental health
Super-subs – players who come off the bench – to the piece that shows you how to ‘beat your
to turn a match on its head – are commonplace body type’ and get in shape, regardless of the Isaac Williams
in the world of sport. But while I’d love to say genetic card you’ve been dealt, this copy of MF
Editor
my own introduction to Men’s Fitness led to an provides you with the tools you need to stay fit
Isaac.williams@kelsey.co.uk
August 2019 | 3
p34
August 2019
CONTENTS
Updates Perfect Fit

p12 Find your ‘why’ p21 Tee off
Lost your fitness mojo? Sun’s out guns out: select a summer
Boost motivation with these t-shirt from our pick of the best
tried-and-tested tips
p22 Cream of the crop
p14 Got the minerals? It’s all fun and games till someone
You need more magnesium in your gets burned. Protect yourself
life – here’s how to get it, and why with these best sun creams
p15 Recover right p24 All the gear

Come back stronger with these We round-up a selection of products
three golden rules of recovery fit for a range of fitness pursuits
p18 Raise the bar p26 Throw some shade

How lifting leads to longevity, Five of the latest and greatest
Cover model Kevin Dixon
plus why seeing is believing sports sunglasses
W Model Management
when it comes to coffee
Cover photography Eddie Macdonald
4 | August 2019
p19
p90
p50
p42
p12
Features Fuel Trainer
p28 Coping with depression p42 Fast food p60 Bust a rut
We are in the grip of a mental Double-quick recipes you can Expert advice on how to break
health crisis, but for some men rustle up in no time at all out of your training plateau
fitness provides a light in the dark
p46 Muscle meals p64 Back at it
p34 Tri harder Twenty easy-to-make snacks and Super-size your legs and back
Discover the fitness, physique and meals for post-workout recovery with this 10-move session
social benefits of taking on a triathlon
p50 Get your kicks p70 Time saver
p38 Alcohol A closer look at the performance A quick bodyweight workout
accountability powers of caffeine, and made for men on the move
Too much why moderation is key
booze affects p76 Get down
the way you p54 What supp? The squat is the king of all
look, feel The supplement market is big exercises – when done right
and train, business, but how can you sort
so finding a the fad from the fact-checked? p86 What’s your type?
balance is key Train smart to complement
or combat your genetics
August 2019 | 5
Issue 231 August 2019
Instant fit tips

Here are our quick-hit insights from the pages of this month’s issue
MEN’S FITNESS Kelsey Media,
Cudham Tithe Barn,
Berry’s Hill,
Cudham,
Kent TN16 3AG
EDITORIAL
Editorial Director Christina Neal
Editor Isaac Williams
Art Director Xavier Robleda
Editorial postal address Kelsey Media, Cudham Tithe Barn,
Berry’s Hill, Cudham, Kent, TN16 3AG
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Print Production Georgina Harris
Manager
Print Production Alicia Stewart
Controller
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Kelsey Media 2019 © all rights reserved. Kelsey Media is a

trading name of Kelsey Publishing Ltd. Reproduction in whole
1 Take your fitness 2 Learn what’s up with 3 Discover your 4 Beat your body type or in part is forbidden except with permission in writing from
the publishers. Note to contributors: articles submitted for
to new heights the supps you take squatter’s rights by training smart consideration by the editor must be the original work of the
author and not previously published. Where photographs
Triathlon is a The sports The squat is the most Whether you’re are included, which are not the property of the contributor,
permission to reproduce them must have been obtained from
gruelling multi- supplements market effective leg exercise made for the the owner of the copyright. The editor cannot guarantee
discipline sport that is bigger than ever, there is – in fact, it’s marathon, or built a personal response to all letters and emails received. The
views expressed in the magazine are not necessarily those of
requires full-body but with thousands arguably the most like a brick, genetics the Editor or the Publisher. Kelsey Publishing Ltd accepts no
fitness, mental of products, and effective exercise can’t be ignored liability for products and services offered by third parties.
strength and time sponsored research there is, full-stop. when training for Kelsey Media takes your personal data very seriously. For more
to train. It’s also, blurring the line But squatting is a specific purpose. information of our privacy policy, please visit Kelsey Media takes
your personal data very seriously. For more information of our
as writer Lucy Fry between fact and about more than The good news, privacy policy, please visit www.kelsey.co.uk/privacy-policy.
explains, a sure- fiction, how do you simply bending your however, is that If you have any queries regarding Kelsey’s data policy you
can email our Data Protection Officer at dpo@kelsey.co.uk.
fire way to get fit, know what’s actually knees and standing you can overcome
lean and more going to aid your up again, as PT Ian natural hurdles with
motivated than ever. fitness goals? Gardner explains. the right approach.
Find out more p34 Find out more p54 Find out more p76 Find out more p86
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6 | August 2019
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Updates
08
19
What matters, now
Did you
know?
Sleep is a painkiller. In
a recent survey conducted
by Sealy, headache sufferers
reported a 40 per cent
improvement after a restful
night, while 23 per cent
noticed a reduction in
anxiety levels.
Wake up, work out

When it comes to working out, it pays to be a morning
person, according to a new study published in the British
Journal of Sports Medicine. The findings revealed that an
early session such as a quick run or short bike ride boosted
cognitive performance throughout the day. The study, led by
the Baker Heart and Diabetes Institute and The University
of Western Australia, showed that participants who were

active first thing performed better in tests that included
tasks like decision-making, attention span, visual learning,
organising and planning, compared to their sedentary peers.
August 2019 | 9
Updates | News
Brain
teaser
There are plenty
of reasons to
workout, that
have nothing
to do with
getting
bigger,
or even
stronger.
These range
from boosting
your mood, to keeping
your heart healthy - and
scientists are now saying
that hitting the gym
regularly can help to keep
your mind sharp. Whether
you want to complete
a crossword – first time
for everything – or nail
a presentation at work,
your goals can be all the
more achievable if you’ve
exercised beforehand. A
Find your purpose
Ever wondered why some people seem
to nail their health and fitness goals and
study by the University
of Maryland showed
others seem to get stuck in a rut? Results
from a new study from Annenberg School
Hounds of love
Dog owners are twice as likely to be
that just one workout in the US shows that people with a strong
happy as cat owners, according to
sense of direction in life are more likely
increased activation in the to make healthier decisions. In the study,
The General Social Survey carried
brain circuits associated out by the University of Chicago.
sedentary people who were either obese,
The findings showed that 36 per
with memory, including overweight or did not exercise regularly,
cent of dog owners reported being
completed a survey about their life purpose
the hippocampus, which and were then shown health messages
‘very happy’, compared to just 18 per
cent of those with feline friends.
deteriorates with age. promoting physical activity. Those who
In the study, participants reported a higher sense of life purpose
were more likely to agree with the health
performed a memory messages, than those who did not.
test after 30 minutes of
Words Louise Pyne Photography Shutterstock
moderate cardio, and on a

separate day after a rest
period; brain activity was
greater after exercise than
after rest, and the test
suggests that the effects
of working out on grey
matter are almost instant.
10 | August 2019
Updates | Motivation
5 ways to
boost your
motivation
A strange and elusive thing,
motivation can be neither
bottled nor bought. But while
everyone struggles with
staying focussed, committed
and enthusiastic at times,
taking the following steps
will help to spur you on…
1 2 3 4 5
Figure out your Share your Set goals, short Timetable rest Visualise the
reasons why workouts and longer term and holidays desired result
Ask yourself why It’s all too easy Setting goals isn’t This is crucial: plan Whether it’s setting
exactly you want to to skip a session just about picking workouts or meals a marathon PB,
stay fit, get strong, when you’re the an achievement ahead of time, dropping your
eat better, or be only person who and going for it: you and plan rest and body fat, or super-
healthier. Ask ‘why’. knows about it. need to figure out breaks from your sizing your deadlift,
If, for example, you Sharing goals with how you’re getting regime. It’s not just visualising the end
want to do triathlon pals or on social there. Break the the old adage ‘All result can help
to get fit, why do you media can help you goal down into work and no play you realise your
want to get fit? One stay on track when weekly and monthly makes Jack a dull ambition. Close
reason could be a enthusiasm wanes. targets. Make boy’, either. It’s your eyes and take
desire to keep up Research conducted sure you review at actually productive time to step into
Words Lucy Fry Photography Shutterstock
with your kids, in by the University regular intervals, to factor time in the scene: where
which case you Of Aberdeen in commending for recuperation: are you, what do
know you’re doing 2016 found that yourself for progress trained muscles you feel, hear, see,
“It’s actually a triathlon to be an having someone and adjusting if only get stronger and experience
productive to energetic dad –
and there’s your
emotionally
supportive to
things aren’t going to
plan. There’s nothing
with adequate rest
and nutrition, and
when you achieve
your goal? Getting
factor time in for motivation for actually work out more demotivating motivation works in clear on the details
training, for the with also helps to than regularly falling a similar way. Think makes it all the
recuperation” times you want to maintain frequency short; better to scale of your mind as a more real, and
do anything but. of training. back and achieve. muscle. well within reach.
12 | August 2019
ACUPUNCTURE: WHAT YOU
REALLY NEED TO KNOW
THE EFFECT OF NEEDLING:
Acupuncture stimulates the body to
roduce endorphins and oxytocin, its
own pain- and stress- relieving
chemicals. It promotes sleep by
stimulating the release of melatonin
in the body and encourages a sense of
well-being by stimulating the release of
serotonin. Acupuncture also stimulates
QHUYHÀEUHVWREORFNRXWSDLQVLJQDOV
and helps to reduce the sensitivity of
tender points in the body.
WHAT TO EXPECT:
Between 1 to 10 needles may be
used at a time at an
Acupuncture session. The
number of needles used will vary
according to your symptoms
and will be determined by your
practitioner.
The needles are inserted through

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you feel pain, away from the pain
or a combination of both. The
needles are usually left in for up
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and relax.
WHAT CAN ACUPUNCTURE HELP WITH?

• %DFNSDLQDQGVFLDWLFD
• Migraine and headache
• Muscular and joint pain
• :KLSODVKLQMXU\DQGQHFNSDLQ
• Fibromyalgia
7RÀQG\RXUORFDODFXSXQFWXUH • Osteoarthritis
SK\VLRWKHUDSLVWYLVLWDDFSRUJXNVHDUFK • Sports Injury
• Ongoing Chronic Pain
Updates | News
Four benefits of…
27
magnesium
Dose up on magnesium-
rich foods like leafy greens,
wholegrains and nuts to reap
is the turning point for millennials’ health – in the some serious health rewards
US, at least. Researchers from the Blue Cross Blue
Shield (BCBS) Health Index analysed data from Less stress
health insurance claims for 55 million millennials, According
to research
who were ages 21 to 36. Based on the insurer’s published in the
optimal health index of 100, the study found that the average score for journal Frontiers,
men are more
millennials was about 95, and that overall health begins to decline at the susceptible to the
depression-inducing effects of
age of 27 – much earlier than expected. Obesity, high blood pressure long-term stress. And if you’re
and diabetes are all factors that contributed to the decline. Speaking desperately trying to press
pause on that pressure-cooker
to Healthline, Dr. Aaron J. Friedberg, an assistant professor of internal feeling, making sure to get the
recommended daily allowance
medicine at The Ohio State University, said the findings showed an of magnesium (which is 350mg
ominous trend: “I think this report reflects an approaching reality that due for men), could form part of
the solution. This is because
to increased illness, future generations could for the first time in recent the mineral helps to regulate
levels of the hormone cortisol,
history be less healthy than those that preceded them.” which is elevated by stress.
Better sleep
Struggling to
get enough
slumber time?
Increasing levels
of magnesium
could help to
improve your sleep routine, as the
micronutrient helps to balance
levels of the neurotransmitter
GABA, which promotes sleep.
More energy
Next time you hit
the weights room,
ditch your pre-
workout coffee
for magnesium-
loaded foods.
The mineral is an important
co-factor in energy production,
helping your mitochondria (the
‘battery’ component of cells) to
create more energy from food.
Healthy bones
Just as working
out builds healthy
bones, a balanced
diet contributes to
a strong skeleton.
Magnesium, in
particular, is an important mineral,
as it helps to maintain bone
Crunch time: the health of millenials density by ensuring the body uses
is an increasing cause for concern calcium and vitamin D effectively.
14 | August 2019
3 ways to ramp up recovery
after a tough workout
1 2 3
Tap into heat therapy Take the plunge Get your fill
Alternating temperatures in the shower Hit the pool or go for a quick jog to help tired Protein sources like tofu, eggs or chicken
could speed up recovery time: cold water muscles feel better. It’s thought that low- breast, along with carbs like sweet potato
helps to flush out lactic acid, while hot water intensity cardio can help to reduce tissue and brown rice, power up recovery, while
relaxes the muscles. Try one minute of cold inflammation that causes pain after an omega-3-rich foods like oily fish and nuts
water, three of warm, and repeat four times. intense session in the weights room. can reduce inflammation.
Have heart
If running a marathon is on your
bucket list, the good news is that
training for a 26.2-miler could
benefit your heart health. A
report by the European Society of
Cardiology revealed that novice
runners who trained for six month
running 13 miles per week and the
s,
n
Put a shift on
Leicester University
completing their first marathon, researchers have discovered a
experienced a four-year reduction correlation between walking
in ageing blood vessels and a faster and living longer. They
4mmHg drop in blood pressure. The found that men who walked
results translate to an approximate briskly had a life expectancy
r
10 per cent lower risk of stroke ove of 85.2 to 86.8 years, while
a lifetime. Lace up those trainers! slower walkers had a life
expectancy of 64.8.
August 2019 | 15
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Updates | News
Raisethebar
Those that lift live longer, say scientists who found a correlation between
muscle power and longevity. Interestingly, the results showed that it’s
not just the amount you can bench that’s an important factor, but the
speed at which you lift weights. The experts found that power is related to
lifespan and believe that those who power train (combining strength and
velocity) are likely to live longer than gym-goers who simply concentrate
on weight and reps,without
factoring in speed. Lift off
quickly to
live longer
Look at that
You don’t have to neck
an espresso to get its
energising benefits; a
study by the University of
Toronto found just looking
at a cup of coffee provides
a powerful pick-me-up.
Spice up your life

Turmeric could help to boost memory and mood, according
Did you know?
A pre-packaged
to experts at UCLA. Curcumin, the antioxidant in the smoothie can contain
golden spice, reduces brain inflammation, which has up to eight times more
been linked to Alzheimer’s disease and depression. sugar than a Krispy

Kreme doughnut,
which means 750ml
can give you as much
as three times the
daily recommended
sugar allowance.
18 | August 2019
Updates | The Big Question
How often should you eat?

Is it true that small, regular meals every four hours are the
right way to build muscle, or can you stick to three meals
a day if those meals are full of the right stuff? Nutritionist
Christine Bailey has the answer
There’s much debate about nutrient timing and

meal frequency around exercise. Generally
speaking, when you eat your food is nowhere
near as important as ensuring you hit your energy
needs and macronutrients over the whole day.
Your muscles are not going to dwindle if you skip
a meal (e.g follow intermittent fasting) or don’t
eat every two to three hours. So long as you eat
enough protein every day and combine it with
the right training, you won’t lose muscle.
That said, if you’re serious about building
muscle and want to get the most out of your
workouts, there may be some benefit
to increasing your meal frequency –
particularly when it comes to protein.
For example, there’s a fair amount
of evidence that eating protein before
and after your workouts can help
you build muscle and strength
over longer periods of time.
Most of the studies on meal
frequency focus on eating protein
regularly throughout the day.
One study found that consuming
four servings of 20g protein over
the course of a day was more
effective than two servings of a
higher amount of protein. Similarly,
another study highlighted that protein
synthesis was higher in people eating
three meals plus snacks than those
who ate just three large meals a day.
One of the reasons more frequent
meals with protein may be helpful for
muscle building is that our bodies can only
absorb a certain amount of protein each hour.
This means consuming more protein in the
same meal may not result in any greater gains.
One study using whey protein found that 20g
of protein was almost equally as effective at
elevating protein synthesis rates as 40g.
In addition, there is also a limit to how
long protein synthesis rates remain elevated
when you eat protein – this is roughly three hours after eating. So if we
know that 20-30g protein is what is needed to stimulate muscle protein synthesis, and
that muscle protein synthesis lasts for no longer than around three hours, then actually
eating 30g protein every three to four hours may result in greater gains than eating
fewer, larger amounts of protein spread over longer periods. You do, of course, need to
make sure that you are consuming sufficient protein for your needs over the whole day.
It’s also important to note that eating this way isn’t practical for everyone, and it’s more
important you hit your overall energy needs and macronutrients on a daily basis.
August 2019 | 19
Perfect Fit
08
19
Succeed in style
To a tee
T-shirts are as versatile as they are your neck. Men with wide, thick necks, go
practical, but to pull them off you need to for a V to extend the look of your neck.”
consider a few golden rules. The first of When it comes to length, Rachel
which, according to personal stylist Daniel Davis, a fashion stylist with the agency One
Words Suzanne Baum Photography Shutterstock
Johnson (daniel-johnson.com), is how the Represents (onerepresents.com), says,

Find the best t-shirt to seam of the top sits.“This might not initially “If you’re on the short side avoid the long
suit your body shape cross your mind,” says Johnson, “but it’s line trend and baggy t-shirts: they’re only
my golden rule with all men’s garments. going to make you look even smaller. Go
“Make sure the shoulder seam sits on for a more tailored look, or try to look for a
the top of the ‘humeral head’ – which is the length that finishes just above your thighs.
bone at the top of your arm where it joins “If you’re tall you can get away with
your shoulder. Having the seam sit here most looks, but the long-line trend is great
makes the shoulders look the widest.” for you. Just avoid vertical stripes.”
The neckline of the t-shirt is also Big-armed blokes, meanwhile, “can
important. “Anyone with a slim or long also get away with most styles.” But if
neck should go for a crew,” says Johnson. you want to show off your guns, adds
“This will help to cut down the length of Davis, “go for the tight white look.”
20 | August 2019
Perfect Fit | T-shirts
Tee-time
Take your pick of these short-sleeved t-shirts selected with summer in mind
YELLOW AND BLUE BOUCLÉSTRIPE COTTONJERSEY

STRIPED TSHIRT TSHIRT
Topman, £18, topman.com Mr Porter, £75, mrporter.com
MEN’S INTENT COMPRESSION

SHORT SLEEVE TSHIRT ALL OVER PRINT LITE TSHIRT
Beachbody, £65, amazon.co.uk Superdry, £24.99, superdry.com
PURE COTTON PRINTED TECH LITE CREWE COOK

CREWNECK TSHIRT CREST TSHIRT
M&S, £12.50, marksandspencers.com Icebreaker, £65, icebreaker.com
AMERICAN TSHIRT NEW ERA NY YANKEES T SHIRT

Jockey, £14, jockey.co.uk JD Sports, £25, jdsports.co.uk
DICKIES BARKSDALE TSHIRT CCC LOGO TSHIRT

Dickies, £25, dickieslife.com Canterbury, £18, canterbury.com
PARROT PRINTED CREW

CUSCO TSHIRT NECK TSHIRT
Sergiotacchini, £35, Gieves and Hawkes, £85,
sergiotacchini.com gievesandhawkes.com
August 2019 | 21
Perfect Fit | Sun Cream
Sunburn not only increases your risk of 30 filter out about 97 per cent, SPF 50 98
Red alert
skin cancer, it can also lead to sun spots, per cent, and SPF 100 around 99 per cent.
leathery skin and wrinkles. Protect No sun cream, however, will provide
yourself from damaging UV rays this complete UV protection.
summer with one of these sun creams
specifically formulated for men’s skin. WHAT TYPE OF SUN CREAM SHOULD
There’s a time and a place to feel the burn – sitting YOU USE? Depending on preference,
WHAT IS SPF? All good sun creams come you can choose between a gel, spray, oil
in the sun isn’t it. To help you repel those rays, we’ve with an SPF (sun protection factor), and or lotion. How it’s applied, however, is
rounded up some of the best sun-blocks available the higher the SPF number, the greater
the protection. SPF 15 products filter out
secondary to how much you use: 36g (six
teaspoons) is the recommended amount
about 93 per cent of UV rays, while SPF if you’re using lotion.
SPF
50 SPF
HARRY’S FACE LOTION JACK BLACK OILFREE
30 TETRA
BEST FOR: DAILY USE SUN GUARD BEST FOR: LUXURY
This lotion is so light BEST FOR: WATER A little goes a long way
that it’s ideal for SPORTS with this stuff, and
everyday use. Unlike This lightweight you’d hope so,
other sun creams, it’s product is both water- given the price tag.
non-greasy, so leaves and sweat-resistant, Tetra provides three
no sticky residue, and and because it retains levels of protection,
due to its shea butter its SPF 45 protection with the mineral
and mint ingredients, it it’s perfect if you’re in formula shielding you
hydrates and freshens and out of the water all from free radicals,
the skin. day. Jack Black is also pollutants and the sun’s
harrys.com an oil- and fragrance- £25 radiation. With Infrared
free formula that’s easy Protection Complex,
£36 to apply. antioxidants and DNA
SPF mankind.co.uk repair enzymes, it’s
15 suited to all skin types.
skincity.co.uk
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This New Zealand brand APPLICATION
is full of natural This sun block is quick
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SPF makes it ideal for on applicator, making it
suitable for the whole
£7 protecting more exposed
family. It’s vegan- £75
areas. Leaves skin smooth
and hydrated. friendly, full of
triumphanddisasteruk.com natural ingredients,
£16.50 and leaves skin feeling
instantly moisturised.
skincity.co.uk
22 | August 2019
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All the gear...
Lara Dunn runs the rule over some of the
best fitness kit on the market at the moment
HOKA ONE ONE MEN’S SPEEDGOAT 3 SHOE

Designed to be the ultimate long-distance trail
running shoe, the Speedgoat 3 offers traction,
support, durability and stability to cope with
the toughest terrain.
£125, hokaoneone.eu
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CASIO PROTREK WSDF30 WATCH

This all-singing all-dancing outdoor-oriented
smartwatch has full-colour map GPS navigation.
It measures altitude, barometric pressure and has WAHOO TICKR FIT HRM STRAP
Bluetooth connectivity, and works with a Casio Android This is the gadget for anyone who has ever wanted to measure
Wear app to record duration of activities. their heart rate but doesn’t get on with chest straps. The handy
£449, casio.co.uk rechargeable monitor is worn on the forearm instead, and with
ANT+ and Bluetooth connectivity it will work with most apps, bike
computers and watches.
£64.99, uk.wahoofitness.com
RECOMMENDED
LE COL PRO BIB SHORTS

A low-profile but effective
Dolomiti Pro Gel Chamois NIKE SWIM RIFT LE COL PRO JERSEY
pad together with high- JAMMERS Aimed at competitive cyclists, this
quality lycra fabric and broad Made for speed and low-key jersey is made in Italy
comfortable leg grippers endurance in the pool, from a super lightweight four-way
KALENJI KIPRUN LIGHT MEN’S SLEEVELESS make these bib shorts a good these trunks are long stretch fabric, designed to allow
RUNNING JACKET choice for both competitive in the leg, made from the wearer to work to their max.
A gilet can be a surprisingly useful piece of kit. This, cyclists and those who just chlorine-resistant fabric The fit is close and aerodynamic for
from Kalenji, is wind-resistant, lightweight and like to train hard. and come with a full ultimate performance.
packs down small enough to fit into its own pocket. £150, lecol.cc lining and front gusset. £120, lecol.cc
£19.99, decathlon.co.uk £28, wiggle.co.uk
24 | August 2019
LIFEVENTURE SOFTFIBRE
ORDNANCE SURVEY TRAVEL
TOWEL LONDON
Spot on for the gym, transition
bag or just for a weekend
away, this soft and absorbent
travel towel dries eight
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rival Citymapper any time
soon, though.
£22.99, freewheel.co.uk
RECOMMENDED
NEW BALANCE HEATHER TECH SHORT SLEEVE

Soft and fast-drying, this straightforward t-shirt
– available in a variety of colours – is ideal for
any sort of activity, from lifting weights to a day
on the trail.
£25, newbalance.co.uk
INOV8 TRI
BLEND MEN’S TEE
FORGED IN THE
FELLS
It may look like
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ventilation, while the inner shorts offer support and
extra comfort. These come in a wide range of sizes,
too, from S to 2XL.
£40, newbalance.co.uk
VIVOBAREFOOT PRIMUS TRAIL SWIMRUN SHOES

These swimrun shoes have a great environmental
pedigree, as they are made using recycled plastic
bottles to create a fast-draining mesh. A neoprene
ankle collar helps keep out debris, and the sole is low
profile and grippy.
£120, vivobarefoot.com
August 2019 | 25
Perfect Fit | Sunglasses
Eyes on the prize

Seek some shade with these sport-specific sunglasses
We’re pretty clued up when it comes to WHAT TO LOOK FOR. Choose glasses with (especially if you’re racing), size and comfort –
protecting our skin from the sun, but making lenses that filter out UV rays, offering 100 per the most advanced pair of glasses in the world
sure our eyes are well covered is just as cent UV protection. Consider the frame and style are going to be useless if you’re not comfortable
important. Long-term exposure to the sun can of the glasses you buy to ensure they are safe wearing them.
seriously damage your eyes, so protection is for sports use: wraparound sunglasses tend
paramount. to fit the best and ensure eyes are covered at Select your specs from the products listed
all times. Other things to bear in mind are weight below....
BOLLÉ SHIFTER
Designed with athletes in mind, Bolle’s sports collection
features these bright-white sunglasses with blue lenses,
that are perfect for cyclists. The light-reactive Phantom
versions are brilliant for all light conditions, and they’re
available on prescription.
£99, bolle.com
CARRERA
Carrera’s sport shades are available in a wide range of lens
tints and frame colours, providing the ultimate in cool and
functionality. One size fits all and the design ensures eyes are
completely covered, so no annoying strip of light underneath the
eye line. What’s more, they are water- and fog-resistant, and
won’t steam up when working out in the warm.
£129, carreraworld.com
ADIDAS STRIVR
Suitable for all sports, the Strivr range is new for summer
2019. With its light fluctuation lenses – which change
depending on the weather conditions – these are suitable
for cyclists, runners and even skiers, as the eyes are
protected from the glare of the snow. The glasses have
adaptable nose pads for a comfortable fit and are
lightweight enough to barely feel them.
£119, adidassporteyewear.com
CÉBÉ S’TRACK
Designed specifically for sport, these are stylish and fit perfectly, thanks to
the inwardly curved arms. They’re fitted with light reactive contrast lenses
to filter out the sun’s rays.
£108, cebe.com
PRADA LINEA ROSSA

The new designer eyewear collection features a range
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26 | August 2019
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Features | Depression
28 | August 2019
IN
THE
Depression does notdiscriminate– itcan affectanyone,
atanytime.Yetas variedasthecauses,signs and
symptomsare,new lightisbeing shedon the effective
roleexercisecanplay incombattingthe illness
Words:IsaacWilliams
August 2019 | 29
Increasingly accessible and widely shared, the stark

statistics relating to the state of men’s mental health
can no longer be brushed aside. In the UK, 12.5 per
cent of men are suffering from one of the common
mental health disorders. Worse still, 76 per cent of
suicides – over two-thirds – are by men. Until the age
of 35, if you’re a man in the UK, the thing most likely
to kill you, is you.1
People suffering from depression can display a
wide range of symptoms, which are classified as being
either mild, moderate or severe. Like any mental
illness, however, depression is complex and not easily
defined, and it’s possible for one person’s depressive
episode to shift from mild to severe and back again.
Depression can develop without distinct triggers,
or it can be caused by confusing periods in our lives.
“One age range with particularly high rates is 16-
24,” explains Dr Jill Owen, a chartered sport and
exercise psychologist based in Guildford, Surrey. “This
period represents transition into adulthood and may
present a number of challenges relating to
relationships, identity, career decisions, new
responsibilities and physical changes in the body.”
Those changes are also mirrored later in life, when the
identity challenges and physical changes associated
with growing older can make men particularly HEALTHY BODY, HEALTHY MIND
vulnerable to depression once more. This greater level of attention being paid to men’s
There is, however, some shining light. As we are mental health also means more research, which, in
beginning to acknowledge the extent to which turn, leads to new methods for combatting depression
depression and other mental illnesses are affecting and other mental illness. The mental health charity
men in the UK, more and more voices are being heard, Mind lists the various treatments available on its
and the topic – once cloaked in the kind of ‘down in the website, mind.org.uk. These range from medication, to
dumps’ language that served to trivialise the condition alternative treatments, to cognitive behavioural
– is being given the weight it deserves. CALM, the therapy (CBT). Click on the section titled ‘Self-help
Campaign Against Living Miserably, has helped to raise resources’ and you will also see another form of
awareness around men’s mental health, as have other treatment: ‘physical activity’.
high-profile campaigns such as Movember and Time “If you are more active, there’s good evidence to
to Change’s ‘Ask Twice’. suggest that at most ages, for both men and women,
there's a trend towards lower rates of depression,”
explains Hayley Jarvis, head of physical activity at
Mind. “In fact,” Jarvis continues, “one study has found
that by increasing your activity levels from doing
nothing to exercising at least three times a week,
you can reduce your risk of depression by up to
30 per cent.”2
Credit can, in part, be given to the feel-good
chemicals, endorphins, released during exercise –
which contribute to that ‘runner’s high’ you feel after
a 5K jog, or your improved self-esteem after a session
in the gym – but there are also other, less explicit
reasons keeping fit facilitates a brighter outlook on
life. “Exercise can lead to improved sleep, it can reduce
muscle tension, and it can allow a period of distraction
from worries,” says Dr Owen. “There’s also the sense
of achievement you get from reaching your goals.”
It’s no magic cure, of course, but it is increasingly
accepted that leading an active lifestyle can help to
keep your mind, as well as your body, in good health.
1. Health and Social Care Information Centre

2. Department of Health
30 | August 2019
HOW YOU MIGHT BEHAVE
Avoiding social events and activities you
HOW YOU MIGHT FEEL usually enjoy
Down, upset or tearful Self-harming or suicidal behaviour
Restless, agitated or Difficulty speaking, thinking clearly or
irritable making decisions
Guilty, worthless and Losing interest in sex
SPOTTING THE SIGNS down on yourself
Empty and numb
Difficulty remembering or concentrating on
things
Isolated and unable to Using more tobacco, alcohol or other drugs
MENTAL HEALTH CHARITY relate to other people than usual
MIND LISTS THE FOLLOWING
Finding no pleasure in life Difficulty sleeping, or sleeping too much
AS POTENTIAL SYMPTOMS
or things you usually enjoy Feeling tired all the time
OF DEPRESSION
A sense of unreality No appetite and losing weight, or eating too
No self-confidence or much and gaining weight
self-esteem Physical aches and pains with no obvious
Hopeless and despairing physical cause
Suicidal Moving very slowly, or being restless and
agitated
August 2019 | 31
32 | August 2019
TWO MEN
FIGHTING
DEPRESSION
WITH FITNESS
RORY NICKLIN, 26, LONDON
NATURAL HIGHS “I’ve suffered with mental ill-health
While exercise of any kind can help combat symptoms of from around the age of 17. I was
depression, the benefits can be heightened by swapping the actually suffering with depression, but
indoor rower for a run or a circuit in the park – anything that gets it took me a while to realise it. I had no
you outside and in touch with the natural world. “Outdoor experience of dealing with it before
exercises, such as running and hiking, can be a particularly and had never been educated on
effective way to improve our mental health and wellbeing,” mental health illnesses whatsoever. It
explains Jarvis, who goes on to cite a study conducted by the wasn’t until I went onto the NHS website and looked up
University of Essex, which found that 94 per cent of people who symptoms that I realised what was happening.
took part in outdoor exercise activities said that their mental “I managed to get the support I needed, but when I was 21
health had improved. Jarvis continues: “In fact ‘ecotherapy’ – at university I began suffering with depression again. This time
activities that take place in nature – can be as effective as there was a lot going on in my life and it really took hold of me. I
antidepressants in treating mild to moderate depression. Unlike began self-harming and was even planning my own suicide.
working out in the gym or other indoor activities, the colours, That took me a while to get over and to be honest I think I’ll
sounds and smells we find outdoors stimulate our senses in a have mental scarring from that time for the rest of my life. All in
different way, and can boost our mood.” all I’m in quite a good place mentally at the moment, but I have
Just as taking your fitness outdoors can amplify the positive to be mindful of my mentality on a daily basis.
effects of exercise, so too can grouping together. As well as the “Very fortunately, my parents are both P.E teachers so from
social benefits, says Dr Owen, “Exercising as part of a team or with a young age I had first-hand experience of the way physical
a friend can provide support and enhance motivation, and goals exercise benefits my mentality, so I’ve always used it as a tool
can be worked on together.” Both Dr Owen and Jarvis agree, to help combat my low feelings. These days, I mainly work out
however, that the most effective form of fitness is whatever you in a gym. I like the solitude of working out on my own: it’s my
enjoy the most. “While all forms of exercise can bring benefits for time to unload mentally and physically. If I get up and get in the
mental wellbeing,” says Jarvis, “the most important thing is to find gym in the morning I’m in such a better place mentally and
a type of activity you love and can stick at. A team sport might be physically. It’s honestly going to be a tool I use for the rest of
best for you if you value the boost of a strong social element, my life to help keep me in check.”
while for others who benefit from time to yourself an activity like
running might work better. Don't feel that you have to stick at
STEPHEN MORRISON, 46, GLASGOW
something that's not working for you.”
“Like many people, I have days when
I’m low, but occasionally the ‘Black
Dog’ will visit for a longer time (2015-
2018 most recently) and it will make
me question my self-worth, my
future, my goals and my ability to
achieve them. It will convince me that
I don't need to spend any time with anyone else, and I'll end
up shunning the people and activities I love. I'll cancel
engagements, ignore friends and convince myself that self-
medication with food is the answer. It becomes a cycle of
self-destruction and self-loathing.
“But when I was 38, and 25 stone, I discovered the joy of
HALF THE BATTLE
walking – then running, cycling and swimming. I'm a ‘try
None of this is to say that depression can be cured by simply lacing
athlete’, as I love experiencing new sports, but those that
up your trainers. The UK wouldn’t, if that were the case, be in the
benefit my mental health most are the ones mentioned.
grip of a very real mental health crisis. Although an active lifestyle
Being active brings a variety of benefits. A walk, run or cycle
can provide the framework for positivity, anyone suffering from
in a park is invigorating: the sounds, smells and sights of
depression should, first and foremost, seek professional guidance.
running water, birds, trees and open fields all make me feel
“Friends or family, lifestyle changes and rest are all important in
alive. There's a sense of accomplishment and my self-belief
recovery,” advises Dr Owen, “as well as looking at thought or
increases as I walk further, and run and cycle faster.
behaviour patterns that may be contributing factors. There may be
“In my darkest days, I know that forcing myself to go for a
issues in the past that need addressing in order for recovery to take
walk or run always brightens my mood. While it gives you time
place. Prioritising recovery, surrounding yourself with supportive
to think, it's also a great way to escape from the pressures of

people and keeping well away from any sources of the attitude that
life and to give yourself some precious time to yourself.”
you should be ‘pulling yourself together’ is extremely important.
Depression is an illness that needs to be taken seriously.”
While exercise can be hugely beneficial, it is no substitute for professional
support and guidance. If you believe you are experiencing symptoms of
For more information, and ways to support your mental health through physical
depression or any other form of mental ill-health, your GP will be able to help
activity, head to mind.org.uk/sport
August 2019 | 33
Features | Triathlon
8
REASONS
TO TRI
Do you want to feel fitter, look leaner, see new
places and meet likeminded people? It's time to
take on a triathlon, writes Lucy Fry
34 | August 2019
“Triathlon is more
than a sport, it’s
an experience
and a lifestyle
choice. It’s
also known for
triple portions at every meal, you’ll be in
adding discipline
calorie deficit. Net result? You’ll be a lean,
mean, triathlon machine in no time. and routine to
2. BUILD MENTAL STRENGTH Ever tried
running in a wetsuit after a tough swim,
then jumping onto a bike? What about
one’s life”
coming off a bike and going straight into for races with an open-water swimming
running? The transitions in triathlon (where component you’ll need to practice, at least
you switch from swimming to cycling, and a few times, in a lake or the sea.
cycling to running) will require you to be
determined and robust. The longer 4. REDUCE STRESS Like anything, if you
Let’s start with the not-so-unimportant triathlon distances can be particularly take it too seriously, triathlon can be
aesthetic element. Triathletes are grueling, requiring you to develop mental stressful. In general, however, provided
renowned for their fabulous physiques and skills (mantras, visualisations, positive you don’t expect every training week to be
healthy glow (think low body fat, winking self-talk) to cross the finish line. perfect and you allow yourself enough
muscles and suntan). It’s not just all the rest, being part of such a varied and social
swimming, cycling and running – running is 3. GET OUTDOORS Even the most sport can be exceptionally good for
particularly good for stripping fat, while dedicated gym junkie will need to get reducing stress, helping you to unwind
cycling tends to promise bulging quads and outdoors if they are serious about triathlon through doing – rather than drinking or
swimming pumps the arms and shoulders training. In particular, cycling longer lounging. All that fresh air gives a sense
– there’s also the alchemy of putting those distances will encourage you to find new of perspective, and swimming in particular
three disciplines together in monthly routes and get out in the countryside, and can be great for inducing a flow state:
training schedules that works wonders for
both brain and body. Regular endorphins
boost your mood and triathlon, being a
multi-discipline sport, promotes
NEED TO KNOW: TYPES OF TRIATHLON
psychological toughness, too. Supplement Super Sprints or Mini Triathlons vary according to the organiser, but generally involve a 400m
all that, as many dedicated triathletes do, swim, 10K cycle and 2.5K run.
with a little extra core and mobility work, So-called Sprint Triathlons are hardly what most of us call a sprint; they can take the average
and you’ll be a bona fide Brownlee before recreational triathlete anywhere between 70-90 minutes and consist of a 750m swim, 20K ride
you know it. and 5K run.
Olympic Distance Triathlons are, as the name suggests, the lengths covered by triathletes
WHY SHOULD YOU TRY A TRI? competing in the Olympic games. These are double the length of sprints: 1500m swim, 40K ride
1. TORCH FAT FAST The intensity of and 10K run.
triathlon training, where three disciplines Half Ironmans consist of a 1900m swim, 90K ride and a 21.1K (half marathon) run.
have to be practised almost every week, Ironmans task competitors with a 3800m swim, 180K ride and 42.2K (marathon) run – that’s
will inevitably lead to a fairly heavy training about 12-16 hours of solid exercise. It’s such a badge of honour that finishers often have the famous
load which equals a big calorie burn. So Ironman logo tattooed on their body.
long as you don’t make up for this with
August 2019 | 35
Features | Triathlon
a term coined by psychologist Mihaly

Csikszentmihalyi, which is now better
known as being 'in the zone’.
“Regular
5. REDUCE INJURY RISK It’s common sense
really: spreading the training load across
different disciplines, involving different widow(er)’ is a real term for the spouse of
endorphins
movement patterns, cuts down your risk of
picking up those niggles and injuries that
one who’s become lost to the world of tri
– it’s advisable to look for a mate who boost mood and
come from excess repetition. You won’t be
constantly bent over a bike, nor constantly
pounding pavements or pulling your arm
gets it. And yes, there are triathlon
weddings, and babies (and divorces). triathlon, being a
back and forth in the pool. Hence muscle
groups used for each type of exercise get
7. TRAVEL OPPORTUNITIES It’s not
cheap, but triathlon can take you all over multi-discipline
more rest between workouts.
6. MAKE MATES Running clubs, cycling

the world if you let it. Head off in winter to
training camps in warm weather
destinations like Lanzarote and Mallorca,
sport, promotes
clubs, swimming clubs and…triathlon clubs!
They’re all available to you now you’re a
or set your sights on racing in one of most
stunning parts of the world. Alcatraz in psychological
toughness, too”
triathlete, and many races have social areas San Francisco, Alp D’huez in France and
to relax in afterwards. Given the time- Blenheim Palace in the UK are just a few
consuming nature of the sport – 'triathlon iconic tri locations.
36 | August 2019
BEGINNER TIPS
Start easy. Novices are
advised to kick off with Sprint or
Super Sprint Triathlons before
graduating to longer distances.
It’s advisable to allow at least
three months to train for your
first event, although if you’re
new to regular swimming you
might need up to six months
prep time in order to enjoy the It's around here
whole experience. somewhere...
Longer isn’t always better.

This is a common mistake new triathletes make: assuming they have to build
distances quickly and automatically graduate up the endurance ranks. In fact,
each triathlon distance has its own challenges; sprints require you to go harder
for a shorter amount of time, whereas the endurance events require you to dig in
and just keep going.
Get some swimming lessons. If you’re not already adept at freestyle/front

crawl, then getting a few swimming lessons is a very good idea. It’s a highly
technical stroke, and the open-water technique is a little different from in the
pool. Train in your wetsuit, too: nobody wants to discover on race day that it rubs
or doesn’t fit.
Practise your transitions. The irritating moment when you can’t get your
running shoe on, or you forget where you’ve racked your bike, can cost you
valuable minutes in a triathlon (easy to reap in transition and hard to make up on
the run). Make sure you actually practise your transitions, taking off a wetsuit or
experiencing the infamous ‘jelly legs’
when you jump off a long ride and
start running.
Take self-care seriously. If

possible, spend time and money on
looking after yourself. Triathlon is
tough on the body and regular sports
massages, baths and taking extra
sleep or downtime when you need
them is important. You might even
consider hiring a coach if you don’t
know where to start with the
training. There are certified triathlon
coaches out there who can
programme your training for you.
Tech it or leave it. Triathletes are

Triathlon training
will get you in the renowned for their love of gadgets
shape of your life and gear; you can easily spend
thousands on looking and feeling the
part, but doing so is unnecessary.
Some things are worth cashing out
for – a decent wetsuit, well-fitting goggles and proper running shoes – but if
you’re a beginner on a budget, that go-faster helmet probably isn't needed.
USEFUL SOURCES OF INFORMATION ON TRIATHLON…

WIDER
READING castletriathlonseries.co.uk Castle Triathlon offers a range of dates, race
8. SENSE OF PURPOSE Triathlon is more distances and locations, as well as separate running and swimming events for
than a sport: it’s an experience and a those who want to work on just one discipline.
lifestyle choice. It’s also known for adding beginnertriathlete.com What it says on the tin: lots of info, tips and tricks for
discipline and routine to one’s life. For those just starting out in this weird and wonderful sport.
triathlete.co All the latest in gear, nutrition and races.
some it offers something deeper: a sense
britishtriathlon.org/get-involved/coaching/coach-finder If you’re after a certified coach, run
of purpose and meaning, particularly
along to British Triathlon.
during difficult life stages or transitions.
August 2019 | 37
Feature | Alcohol
B O OZE BALAN C E
When one drink turns Sadly, working out and going

out don’t tend to complement
That’s not to say going
teetotal is the answer – a drink
Alcohol is fattening. A pint of
lager has about the same
to several, your fitness each other all that well. Just as
no one (literally no one) at the
with mates is important, not just
to keep up a social life, but also
calorie count as a packet of
crisps, while a standard glass of
is likely to take a hit, pub wants to hear about how to reduce stress levels and wine can contain as many
but alcohol can still be many calories you burned at
circuits earlier, your
relax. That said, bringing your
boozing into check is a sure-fire
calories as a bar of chocolate.
There are next to no nutrients
enjoyed as part of your performances in the gym, or at way to ramp up your progress, in most alcohol – it’s often
healthy lifestyle your local parkrun, are going to

take a big hit if you’re drinking
whatever your chosen form of
fitness. Here are some very
‘empty calories’.
Alcohol can make you far
too much on a regular basis. good reasons why… more prone to injury. It alters
38 | August 2019
the sequence of the different
phases of your sleep cycle,
which reduces your body's
ability to store glycogen, as well
as increasing the levels of the
stress hormone cortisol, which
slows down the healing
process.
Alcohol is a powerful diuretic,
a substance that promotes the
“The 'beer gut' isn’t
production of urine, meaning it
can severely dehydrate your
just a myth: men
body for up to a week
depending on the amount. who drink a lot can't
If you’re working out when
the body is dehydrated, you are
at greater risk of suffering from
choose where all
cramps, pulls and strains.
When you start drinking, the those extra calories
more alcohol you have will
greatly increase your appetite
levels. Once you’ve had a few
end up"
drinks you’re more likely to
crave calorific foods and less Alcohol interferes with the an essential part of your mental those looking to lean up will
likely to want to work out the way your body makes energy. wellbeing, which is every bit as benefit, but it has a big impact
next day. Kebab, anyone? When you’re metabolising, or important as your physical on your energy levels through
Excess drinking can make you breaking down alcohol, the liver fitness and appearance. the week. Alcohol is a toxin
lose all inhibitions. Whether that can’t produce as much glucose, “The amount you choose to and requires energy to be
means you overeat, stay out too which means you’ll suffer from cut back on your alcoholic intake metabolised by the liver. It saps
late or miss a workout, it can be low blood sugar. That’s bad will depend on how quickly you micronutrients, making your
a disaster for your training news for your fitness plans, want to see progress,” says Rob body run at a suboptimal rate,
schedule, never mind your because exercise performance Smith, founder of MobFit affecting strength and
health and wellbeing. often depends upon high levels (mobfit.uk). “If you’re happy endurance. The odd drink here
Alcohol can have a negative of energy-boosting sugar. making smaller incremental and there won’t hurt, but regular
effect on muscle growth. improvements while keeping weekly heavy drinking sessions
Excessive amounts affect the MODERATE TO involved in an active boozy will definitely have an impact on
levels of muscle-building ACCELERATE social life, then you can progress."
testosterone. If you’re reading this, pint in definitely do that. However, you David Jake Sluszny, personal
The ‘beer gut’ isn’t just a myth: hand, despairing at the thought will make greater progress training instructor at Barry’s
men who drink a lot can’t of cutting out booze entirely, the when reducing alcohol to Bootcamp London
choose where all those extra good news is that moderation, moderate amounts, such as two (barrysbootcamp.com), agrees:
calories end up, but the body rather than elimination, is key. to three drinks maximum two “Training is all about mindset
tends to accumulate fat Relaxing with a drink, being days a week. Not only is it and sustainability. I would never
in the abdominal area. sociable and having a laugh is lowering your caloric intake, so say cut out booze completely,
since that would be an
unachievable and unsustainable
goal for many. However, I would
say that you should keep in
mind the disadvantages of
drinking excessively when
considering factors such as
nutrition and clarity of mind.”
KNOW YOUR LIMITS

According to latest information
on the NHS website, men and

women are advised not to drink
more than 14 units a week on a
regular basis. That’s the
equivalent to six pints of
average-strength beer, or 10
small glasses of low-strength
wine. Spread your drinking over
three or more days if you
regularly drink 14 units a week
or more. And if you want to cut
down, try to have several drink-
free days each week.
August 2019 | 39
The Big Heart Bike
Ride in South Africa
6-14 November 2020
Calling all big-hearted people!

Join us for this epic 400km cycling adventure along the world-renowned
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including rhinos, zebras, lions and more!
For more information and to register online:

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01590 646410
events@dream-challenges.com
Fuel
08
19
Get fit in the kitchen
Stick to That caffeine can boost performance is nothing new: a well-timed dose
can improve awareness, fight fatigue and fire up your motor cortex for
greater muscle activation. Caffeine also raises your body temperature,
yourgums which can help burn more calories, and one study even suggests it can
increase feelings of wellness to ramp up your post-workout high. New
research, however, hints at an effective alternative to your pre-gym cup
of Joe. The study, published in the Journal of the International Society
of Sports Nutrition, found that a low dose of caffeine (200mg), supplied
Caffeinated chewing gum could be in chewing gum, enhanced the performance of a group of rugby players
just as good as a pre-workout coffee across a range of tests, including sprints and countermovement jumps.
500
August 2019 | 41
Prep Cook Serves
10 min 10 min 2
INGREDIENTS
½ ciabatta, torn into bite-sized pieces
100g California Walnut Halves
1 tbsp extra virgin olive oil
100g low-fat natural yogurt
1 tbsp chopped chives
1 tbsp white wine vinegar
100g rocket
200g roast chicken breast, shredded
150g red seedless grapes, halved
METHOD
Preheat the oven to 200°C, Gas Mark 6.
Place the bread and walnuts on a baking tray and toss in the
oil to coat, season and bake for 10 minutes until golden.
Mix together the yogurt, chives and vinegar, then season.
Place the rocket on two plates, drizzle with a little dressing, top
with the croutons and walnuts then scatter over the chicken and
grapes. Drizzle the remaining dressing over the salad to serve.
CHEF’S TIP
This is a great way to use up any day-old bread and leftover
roast chicken or turkey. Try it with white grapes instead of red.
42 | August 2019
August 2019 | 43
Fuel | Healthy Recipes
Breakfast spinach
shakshuka
Breakfastdoesn’tneed to be boring
–trythisquickrecipe from the experts
atdiscovergreatveg.co.uk
Prep Cook Serves

10
10min 10min 2
INGREDIENTS
1 tbsp oil
1 leek, sliced
1 red pepper, diced
1 tsp smoked paprika
1 tsp ground cumin
400g can chopped
tomatoes
200g spinach
4 medium eggs
METHOD
Heat the oil in a large
frying pan and fry the leek
and pepper for 3-4 minutes.
Add the spices and cook
for 1 minute, then season.
Stir in the tomatoes and
100ml water, cover and
simmer for 2 minutes. Add
the spinach and cook for
a few moments until just
wilted. Make four indents in
the mixture with the back
of a spoon and crack an
egg into each. Cover and
cook gently for 3 minutes
until the whites have set
but the yolks are still runny.
Serve immediately.
CHEF’S TIP
For a spicier version, try
using hot smoked paprika.
Great served with warm
flatbreads to scoop up
the tomato sauce.
44 | August 2019
Ginger harissa roasted
vegetable pilaf
Go meat-free and boost your energy before a workout
with this delicious recipe from discovergreatveg.co.uk
Prep INGREDIENTS for a further 10 minutes.
15 2 parsnips, diced Meanwhile, cook the rice in
2 carrots, diced boiling water for 20-25 minutes
15 min 1 onion, diced until tender, then drain well.
2 tbsp olive oil Stir the rice into the
Cook vegetable mixture with
5cm piece root ginger, grated
1 tbsp harissa paste the lime juice. Season and
200g pack sliced cavolo nero serve with the yogurt.
30 min 250g pouch super seeds
with quinoa & chia
Serves
200g brown basmati rice CHEF’S TIP
Juice 1 lime Great for using up
Yogurt to serve leftover cooked rice. Stir
4 in cooked prawns at the
METHOD end for more protein.
Preheat the oven to
200°C, Gas Mark 6.
Place the parsnips, carrots and
onion on a large baking tray and
toss with 1 tbsp oil, ginger and
harissa, season and roast for 20
minutes. Add the cavolo nero,
the seeds mix and toss in the
remaining oil, before roasting
August 2019 | 45
Fuel | High-Protein Nutrition
MUSCLE-BUILDING
SNACKS AND MEALS
Whether you want to build muscle or lose fat you need sufficient
protein throughout the day, but high-protein doesn't have to
mean high-sugar and high-calories, as these foods prove
46 | August 2019
If you’re looking to build or maintain muscle, there's no getting
around one simple fact: you need to eat enough protein. That's
primarily because muscle tissue is mainly composed of protein.
When you train – whether you're boxing, lifting or cycling –
you’re both damaging and breaking down muscle tissue, as well
as initiating protein synthesis: whereby the body creates new
muscle proteins to replace and add to the damaged tissues.
Train hard and your protein needs increase. While protein shakes
and bars have their place, if you want to reach your protein
needs through the day, focus on nutrient-rich foods. Here are
20 healthy options that can be thrown together in minutes.
13.5g), Carbs 14.3g (of which

1. EGG, AVOCADO AND sugar 13.8g), Protein 11.8g
TOMATO BOWL
Eggs are a filling protein option
on their own. Combine with
3. TUNA WITH RICE
avocado and a handful of
CAKES
cherry tomatoes and you have
An easy, portable snack.
a filling snack with plenty of
Canned tuna with rice cakes
healthy fats to curb appetite.
provides plenty of protein,
• Mix together the following:
and quick-release carbs
- 2 hardboiled eggs,
make it ideal post-workout.
shelled and chopped
• Serve 1 can tuna (160g)
- 6 cherry tomatoes, halved
with 2 rice cakes
- ½ avocado, diced
Nutrition
- Sea salt and black
Kcals 170, Fat 1.6g (saturates
pepper to taste
- Pinch of chili flakes (optional)
sugars 0.1g), Protein 28.9g
Nutrition
4. COTTAGE CHEESE
AND PINEAPPLE
Cottage cheese packs an
impressive protein punch,
"Eggs are clocking in at 13g per half

a cup (115g) and just 111
a filling calories. Pineapple contains

bromelain, a digestive
enzyme known to help lower
protein inflammation – perfect for

reducing muscle soreness.
option • Mix together 115g reduced

fat cottage cheese with 80g
of pineapple cut into chunks
on their Nutrition
own" 1.1g), Carbs 11.3g (of which

5. BANANA PANCAKES
2. GREEK YOGURT This couldn’t be simpler – mix
WITH BERRIES together a banana with eggs
Greek yogurt is a great and add a scoop of protein
natural protein source. powder, then cook in a little oil
Combine it with a handful for a healthy, speedy breakfast
of blueberries and you also or snack. Bananas provide
provide a load of antioxidants easy-to-digest carbohydrate,
to aid muscle recovery. making them ready-made for
• 200g plain Greek yogurt refuelling after a workout.
• 60g blueberries They’re also packed with
Nutrition potassium, which may help
Kcals 291, Fat 20.5g (saturates with muscle cramps.
August 2019 | 47
Fuel | High-Protein Nutrition
own and adding a spoonful balls and chill until needed
of peanut butter for some (makes around 10 balls)
extra protein and healthy Nutrition per ball
fats. If you want to boost the Kcals 143, Fat 7.1g (saturates
protein further with a scoop 1.6g), Carbs 11.9g (of which
of chocolate protein powder. sugars 4.4g), Protein 7.1g
• Simply blend 1tbsp raw
cacao with a pinch of stevia or
erythritol, 250ml semi skimmed 10. SMOKED SALMON
milk and 2tsp peanut butter AND OAT CAKES
Nutrition Salmon is a great source of
Kcals 256, Fat 14.8g (saturates omega-3 fats, which studies
5.6g), Carbs 13.6g (of which have shown can boost muscle
sugars 11.8g), Protein 15.5g protein synthesis levels
when combined with food.
• Serve 50g smoked
8. STEAMED EDAMAME salmon with 3 oat cakes
WITH OLIVE OIL Nutrition
Grab a pot of cooked edamame Kcals 307, Fat 14.1g (of which
beans and sprinkle with a saturates 3.6g), Carbs 27.2g (of
"Bananas little salt and olive oil for a

high-protein portable snack.
which sugars 1.6g), Protein 15.9g
provide easy- Not only a great source of

protein, beans provide plenty 11. BEEF JERKY
to-digest of fibre to balance blood sugar

levels and curb appetite.
Nutrition
Choose a jerky without
added sugars for a low-
calorie, high-protein snack.
carbohydrate, Kcals 248, Fat 16.2g (saturates

Beef is a good source of
iron, which is essential for
• Mix together 2 beaten eggs,
1 mashed banana and 1 scoop making them sugars 2.2g), Protein 18.7g performance and aids in the
production of new cells and
ready-made
of vanilla or chocolate whey proteins post-workout.
protein powder (30g). Place 9. CHOCOLATE CHIP Nutrition per 25g pack
spoonfuls of the batter in an PROTEIN BALLS Kcals 69, Fat 1g (saturates
oiled pan and cook until golden
Nutrition for refuelling Perfect for satisfying a
sweet craving post-workout.
3g), Carbs 22.4g (of which
after a Whey protein is rich in
leucine and rapidly spikes
plasma amino acid levels, 12. TURKEY ROLL UPS
6. ROASTED CHICKPEAS
workout" making it particularly good
post-workout fuel.
• Simply mix together the
Easy to assemble, these are
like a wrap without the carbs.
Roast turkey slices are a high-
"Perfect for
In need of a savoury snack? following: protein, low-fat option.
This is perfect for munching - 100g rolled oats • Make your own by placing
on and with a high dose of - 100g peanut or other nut four cooked turkey breast slices
fibre these will help to prevent
flagging energy levels. satisfying a butter
- 2tbsp honey
on a plate and then spreading
each with a teaspoon of cream
• Simply toss a can of drained
chickpeas with 2tsp olive oil.
Add a little cumin powder, sea
sweet craving - Scoop (30g-40g) of chocolate
whey protein powder.
• Mix in a few chocolate
cheese. Place some lettuce and
a tomato slice on the turkey
and roll them into wraps
salt and chilli powder and mix
well. Tip onto a baking tray
and roast at 180C, Gas Mark
post-workout" chips then roll into little Nutrition
4 for 30 minutes, until crisp sugars 3.2g), Protein 7.9g
Nutrition per serving
(makes 2 servings)
Kcals 186, Fat 6.6g (saturates 13. BAKED APPLE
0.8g), Carbs 19.2g (of which OATMEAL
sugars 0.5g), Protein 9g This baked oatmeal dish
can be prepared the night
before, making it ideal for
7. CHOCOLATE PEANUT breakfast or after a session.
SHAKE • Combine 200g rolled oats, 1tsp
Homemade chocolate baking powder, 1tsp cinnamon
milkshake is a popular post- and a dash of honey to taste
workout snack. Make it even • Whisk in 1 egg and 150ml
healthier by creating your milk, 2tbsp melted butter and
48 | August 2019
1 grated or chopped apple
• Pour into a baking dish and
bake at 180C for around 30-40
minutes until cooked through
• Delicious hot or cold. This
recipe makes 4 servings
Kcals 309, Fat 12g (saturates
14. BAKED BEANS WITH

WHOLEGRAIN TOAST
A great store-cupboard,
plant=based option, but try
and choose a low-sugar
brand. This will also give you
plenty of fibre and B vitamins
to sustain energy levels.
• Simply warm half a can of
baked beans and serve with
a slice of wholegrain toast
fats to fuel the brain and help
lower inflammation, while
almonds provide a hefty
dose of magnesium to reduce
"Portable with minimum effort"
Your uni days may be muscle cramps and fatigue.
behind you, but beans – antioxidants to aid post-
• Mix together ½ cup dried
with their combination 18. EGG VEGGIE MUFFINS workout recovery. Top with a
of B vitamins and cranberries with ½ cup
A super-healthy snack that can spoonful of Greek yogurt for a
protein – can still be toasted mixed seeds, ¼
be eaten hot or cold. You can dose of gut-friendly bacteria.
a nutritious go-to cup toasted walnuts and
increase the protein further • In a mug, beat together:
¼ cup toasted almonds
by topping them with a little - 1 scoop vanilla protein powder
• Divide into 6 portions to keep
grated cheese. Eggs are loaded - ½ tsp baking powder
you going through the week
with vitamins, minerals, high- - 1tbsp coconut flour
quality protein and good fats - 1 egg
to boost fat-burning without - 4tbsp milk
overloading on calories. - 2tsp xylitol to taste
Nutrition • Simply whisk together 8 eggs • Throw in a handful of
Kcals 243, Fat 1.8g (saturates with a selection of veggies berries and microwave
0.3g), Carbs 37.7g (of which (e.g chopped peppers, onion, for 2 minutes until set
17. APPLE WITH CHEESE sweetcorn, olives) and season
sugars 7.1g), Protein 13.2g • Top with Greek yogurt and
An ideal portable snack, cheese
• Pour into lightly greased extra berries to serve
provides plenty of calcium,
muffin tins and bake in the oven Nutrition
together with B vitamins for
15. HUMMUS AND for 15-20 minutes at 200C Kcals 297, Fat 8.6g (saturates
energy and zinc to support
FALAFELS • Recipe makes 4 4g), Carbs 21.5g (of which
hormone production. Organic/
Portable, with minimum Nutrition sugars 6.9g), Protein 33.2g
grass-fed cheese also provides
effort. Grab a small tub of Kcals 139, Fat 9.1g (saturates
omega-3 fats and conjugated
hummus (70g) and serve with 2.5g), Carbs 1g (of which
linoleic acid (CLA), which may
2-3 ready-to-eat falafels. sugars 0.9g,) Protein 13g 20. EXPRESSO SHAKE
help lower inflammation and
Hummus is packed with A morning shake that's
improve body composition.
energising nutrients including sure to get you out of bed.
• Combine a small chunk
iron, B vitamins, copper, 19. BERRY PROTEIN MUG The caffeine will energise
(30g) with an apple for anti-
Words Christine Bailey Photography Shutterstock
manganese and magnesium CAKE your body and brain while

inflammatory polyphenols
to keep your body fuelled. Protein mug cakes are quick, the coconut water ensures
Nutrition
Nutrition easy treats made for one. sufficient electrolytes to
Kcals 332, Fat 23.8g (saturates All they take is a quick mix reduce fatigue during training.
0.5g), Carbs 18.6g (of which of the ingredients in a mug • Blend together 250ml coconut
sugars 7.4g), Protein 10g
sugars 2.1g), Protein 9.1g before microwaving for a water, 1 scoop protein powder,
couple of minutes. Adding 1 small banana and 50ml
a few berries will provide cold coffee, with a pinch of
16. HOMEMADE TRAIL cinnamon and a handful of ice
MIX Nutrition
One of the easiest on-the-go Kcals 230, Fat 1.3g (saturates
snacks. By including walnuts Core values: apple 0.5g), Carbs 31.1g (of which
you get a dose of omega-3 and cheese isn't sugars 26.5g), Protein 22.9g
just for your kids
August 2019 | 49
50 | August 2019
Caffeine can be crucial to boosting Waking up and smelling
the coffee has become
format it comes in – so integral to sport and
exercise in general?
muscle, burning fat and bringing the workout warm-up of
choice for growing
“There is no doubt that caffeine aids
sporting performances,” insists nutritionist
every training session to life, but numbers of gym goers, Matt Lovell, who has worked with Team GB
it's possible to have too much of endurance sports

enthusiasts and athletes
cycling and a number of Premier League
football teams. “A meta-analysis of studies
a good thing of all levels. Three out of
every four athletes will
suggests anywhere between a two to 16
per cent increase in performance can be
have consumed caffeine before taking part credited to caffeine intake.”
in a training session or competition event,
according to one Spanish study, carried out CAN YOU KICK IT?
to determine the extent of caffeine usage The reason why it gives us such a kick is
among athletes after it was removed from down to its manipulation of the brain’s
the World Anti-Doping Agency (WADA) list. fatigue receptors. Caffeine has been
That’s not necessarily a humble cup of shown to bind to these receptors –
‘Smoky Joe’ they’re using for a pre- effectively cutting off their communication
performance pep-up, either. Caffeine, in - while also encouraging the release of the
the form of bespoke sports supplements stress hormones (adrenalin and nor-
drinks and gels, is a multi-million pound adrenalin) that facilitate our fight or flight
business in its own right. response.
So what makes it – no matter what “You can focus a bit harder and go a bit
longer using caffeine, and everything
seems slightly less hard in terms of rate of
perceived exertion,” suggests Lovell.
While the coffee itself might be fresh,
the use of caffeine to jack up one’s output
on the track, in the gym or on the road
certainly isn’t. In 1928 the US Olympic
Team shipped 1,000 cases of Coca-Cola
out to the Amsterdam Games – and that
wasn’t because they wanted to teach the
“Athletes who don’t drink caffeine-rich

drinks on a daily basis gained a greater
performance benefit when they did reach
for a Red Bull or hot coffee than those who
consume them all the time”
August 2019 | 51
BETTER LATTE THAN NEVER
Both Lindsay and Lovell suggest that
personal tastes and tolerance levels will
influence how much caffeine you have and
which format to take it in. “I’m a double
espresso person, I prefer the more natural
caffeine intake than supplement gels,” world to sing in perfect harmony. there’s no question you will go farther or
says Lindsay. An effective amount of Although Coca-Cola’s exact recipe faster,” said Dr John Hawley, the study’s
caffeine can be around 0.3mg / per kg of remains a closely-guarded secret, one of senior author.
bodyweight. “But users may get excellent its known key components is caffeine But while the benefits for marathon
effects using less than this,” he says. “A (from the kolanut). The drinks brand has runners and MaMiLs (Middle-aged Men in
Pro Plus tablet is 50mg and two or three been a close ally of the US Team and the Lycra) may be apparent – the black stuff
of these gives a good kick for most non- Olympics ever since. “Endurance-wise, drowns out the screaming sinews and tired
habitual caffeine users. A strong coffee caffeine helps you run further, so it delays tendons while helping store glycogen for
can have the same effect.” Supplements fatigue,” reiterates Lovell. “You just have longer – it’s not so clear as to why more
used on events like endurance cycle riders to offset the dehydrating effects with explosive types, like sprinters and
to give an ergogenic boost can pack a adequate fluids and electrolyte intake.” weightlifters, might benefit from a pre-
much stronger punch. Perhaps the most prominent sport to workout coffee.
be influenced by the fresh approach to
coffee and caffeine has been cycling. The STRONG BACK, PLEASE
boom in bikes and the craze for coffee “Caffeine can help gym-goers, weight
have complemented one another, and lifters and those doing circuits or short
stopping for an espresso is as much a aerobic sessions, because of the same
part of the cycling sportive as punctures principle as its endurance benefits,”
and chafing – though a lot more welcome. suggests Lovell. “Higher doses can help
According to Nigel Mitchell, former you recruit more muscle fibre to lift more
Team GB cycling performance nutritionist weight in the gym.”
WORTH THE WEIGHT and author of Fuelling The Cycling

Revolution (Bloomsbury, £16.99) it pays
But it’s not solely that: there’s the
focus factor, too. “It’s become part of our
to use caffeine sparingly. “To get the most fitness psyche to associate the alertness
Caffeine has been credited with helping beneficial effects of coffee on your coffee or caffeine provides with the
some to maintain a healthy weight, cycling for a key event,” he says, “you start of aerobic exercise,” suggests
though there’s little in the way of hard may want to consider abstaining from it trainer Sarah Lindsay. “If you're
evidence to say it’s an aid to long-term for seven days beforehand.” training in the morning, especially,
weight loss. “Caffeine releases stress The outcome could actually make a and you can’t face breakfast,
hormones, which you need to signal fat serious dent on your ride times, too, as coffee can often be the one thing
burning,” says Lovell. “It’s also a central research into the effects of caffeine on you can tolerate pre workout.”
nervous system stimulant and a strong
the pace of muscle recovery and energy It’s estimated that caffeine
cup (double espresso) can speed up the
replenishment has shown. A team from takes approximately 30 minutes
body’s metabolism. But the key is not to
the Garvan Institute of Medical Research to peak within the blood. “I use
use too much for too long, as you can
in Sydney, Australia, found that endurance caffeine before gym sessions, but
always deplete the stress hormone
system and get diminishing returns
cyclists who ingested caffeine (8mg per guardedly, because the more you
on caffeine use.” kg of body weight) with carbs had 66 per use it, the less response you have
cent more glycogen in their muscles four to it," adds Lindsay.
hours after finishing intense exercise, Applying such due diligence when
compared to when they consumed carbs using caffeine is something Lovell also
alone. “If you have 66 per cent more fuel suggests to his clients. “The key seems to
for the next day’s training or competition, be not using too much, as three cups per
52 | August 2019
day detracts from pre-exercise caffeine
effect.” Recent research from Dublin City
University found that athletes who don’t
“Endurance cyclists who ingested caffeine
drink caffeine-rich drinks on a daily basis
gained a greater performance benefit with carbs had 66 per cent more glycogen
when they did reach for a Red Bull or hot
coffee than those who consume them all in their muscles four hours after finishing
the time. “That makes sense really, as you
get used to the lift – it’s not special to the
body or the receptors anymore,” says
intense exercise, compared to when they
Lovell. “So decreasing caffeine use a
couple of weeks before you want it to be
super effective is a great idea.”
consumed carbs alone”
As well as providing a spike in
alertness and giving a workout session
a decent boost, caffeine also rewires the
mind to change our perception of how
tough a workout really is. In Australia again,
where caffeine seems to be regularly put
through its paces, a team of scientists in
Queensland’s Griffith University found that
taking it had a whole host of plus-points
for exercisers. When compared to athletes
taking a placebo, the caffeine consumers
perceived a variety of workout sessions to
be less difficult – they also used more
energy, oxidised more fat and ate fewer
calories after testing.
Words Rob Kemp Photography Shutterstock
August 2019 | 53
Features | Supplements
The supplement market is worth billions

and continues to grow. Remember that
time when whey protein was frowned
upon? Well now you can find it infused into
your favourite Mars Bar when filling up for
Do supplements enhance petrol. You can find anything on the
supplement market if you look hard
performance, or are they just a cash enough, but should you be using
cow for your hard-earned dosh? everything out there? MF highlights the
evidence-based supplements –
scientifically proven to actually do what
they claim – and how they can support
your fitness goals.
WHY TAKE SUPPLEMENTS?

A supplement should do just that:
supplement your diet. Whole foods work in
very unique ways and it's difficult to
replicate their effects to the same level of
54 | August 2019
“You get what you pay VITAMIN D3
It’s difficult to reach our required intake of
for when it comes to D3 from our diets, therefore we rely

heavily on sunlight. To add to this difficulty,
the UK isn’t blessed with Mediterranean
multivitamins. The cheaper weather, which can lead to many suffering

from vitamin D deficiency in the winter.
brands are poor quality From September to April, consider

supplementing with vitamin D3.
and often result in little GENERAL MULTIVITAMIN

Follow a good diet with a large variety of
absorption of the nutrients” foods and this shouldn’t be necessary.

However, for those of you who recognise
you might not be getting enough nutrients
in, a multivitamin can help. Bear in mind
you get what you pay for when it comes to
multivitamins. The cheaper brands are
poor quality and often result in little
absorption of the nutrients.
SUPPLEMENTS FOR HEAVY

RESISTANCE TRAINING
WHEY PROTEIN
Whey protein is one of the most popular
supplements in the fitness world, and for
good reason: it's fast-acting and provides a
'complete' source of protein to ramp up
recovery. This means it stimulates your
muscle growth effectively and quickly,
which is exactly what you want when
you've just squeezed out a set of squats to
failure. Having a source of protein after
your workout is important, but the anabolic
window – the idea you have to get protein
in as soon as possible after a session – is a
bit of a myth. If you ate a meal containing a
protein source before working out, there's
no huge rush to have another serving of
proficiency. If the foundations of your diet protein immediately after leaving the gym.
are not good, you are better off focusing on To stimulate optimal muscle growth, aim
how to improve that. You may be bored of to have a serving of protein every three to
hearing it, but getting a variety of fruit and four hours.
vegetables into your diet is often
overlooked for your health and CREATINE
performance. Unfortunately, nutrition Creatine is one of the most scientifically
basics aren’t sexy, but they are effective. researched supplements on the market,
However, if you do have a good foundation and it can take your training to the next
to your diet, these supplements may be level. It can help you push out those extra
of use. reps, promote recovery and contribute to
an array of general health properties.
SUPPLEMENTS FOR LOW ENERGY Creatine monohydrate is the most
If you're feeling lethargic, it is likely due to
a multiple of factors. Remember, sleep is
the pillar of health. Nothing will beat a
good, varied diet when it comes to energy,
but if you are struggling, consider these
supplements.
IRON AND VITAMIN B12

If you are a vegan or vegetarian, you need
to be mindful of your iron and vitamin B12
intake. These micronutrients are primarily
sourced from red meat and the removal of
them from your diet can lead to lethargy.
August 2019 | 55
effective, and it’s easily available in most
health stores. The aim of supplementing
with creatine is to ‘saturate’ your muscles,
because creatine is already naturally
occurring. It’s perfect for any athlete
participating in intermittent sports (regular
bouts of sprinting) and anyone undertaking
a long-term conditioning plan.
CAFFEINE
Caffeine can fuel you for work and it can fuel
you for your workouts. Caffeine helps to
reduce your perception of fatigue due to its
effects on your neurotransmitters. If that
means grinding out an extra couple of reps,
that could translate into some tasty muscle
mass gains. Drinking coffee can be effective,
but the caffeine content will fluctuate
significantly. If you take your training
seriously, consider getting some powder,
pills or shots which will guarantee you a
particular dosage. Take one hour before
your workout for the ultimate pump up.
It’s important to consider what time you are
taking caffeine. It can affect your sleep
quality, so you need to weigh up whether it’s
worth losing sleep over. (It probably isn’t.)
Remember, caffeine is essentially the
ingredient that makes your pre-workout
powder so effective, so you can save
yourself a ton of money by opting for coffee
instead of over-priced shakes.
SUPPLEMENTS FOR ENDURANCE

EVENTS
CAFFEINE
Not only can it enhance your strength
workouts, caffeine can be effective in most
sports, and particularly anything endurance-
based. By reducing your perception of
fatigue, you can push yourself to a higher
level, for longer. Take a shot, gel or preferred
supplement form 60 minutes before the
start of competition.
BEETROOT JUICE
Nature’s rocket fuel, beetroot juice has seen
a lot of research and attention
in the last decade, and quite rightly. The
nitrates within beetroot juice cause
vasodilation (essentially the widening of
blood vessels). This leads to enhanced
oxygen delivery to your heart and muscles,
reducing the oxygen cost of exercise. But
these superpowers come at a price: beetroot
juice isn’t renowned for being a thirst
quencher and some can’t stomach it at all.
If you can, take two Beet It Sport Nitrate
a great indicator of an effective workout, WHEY AND CASEIN PROTEIN
3000 shots (250ml) two-and-a-half to
but sometimes you just can’t escape it. Muscle recovery and growth is always
three hours before competition.
There are a lot of supplements out there enhanced when protein Is consumed after
claiming to benefit recovery and muscle training. As mentioned, whey protein is an
SUPPLEMENTS FOR SORE MUSCLES
soreness, but here are the few that are effective tool for any athlete. Casein,
Tough workouts can often lead to muscle
scientifically backed. meanwhile, is a slower release protein
soreness. Recent research indicates that
supplement that can promote overnight
high levels of muscle soreness aren’t always
recovery when consumed before bed.
56 | August 2019
TART CHERRY JUICE USING “The nitrates within
beetroot juice cause
MONTMORENCY CHERRIES
Tart cherry juice is a powerful anti-
inflammatory that has been proven to
vasodilation.
reduce muscle soreness and improve
recovery time in multiple exercise formats.
If you're completing a particularly intense
This leads to enhanced

bout of exercise or competition phase, it
can be very effective. Be mindful to
approach your use of it with caution.
Words Oliver Whiteman Illustrations Shutterstock
oxygen delivery to your

Overuse, in your regular training, can
reduce your physiological adaptation
(which is always the end goal).
OMEGA3
It’s a potent anti-inflammatory that’s not heart and muscles,
reducing the oxygen
only effective for muscle soreness but a
plethora of other health benefits. If you
can’t get two portions of oily fish into your
cost of exercise”
diet per week, you should consider
supplementing with omega-3 capsules.
Make sure you take the capsules with food
to avoid a nasty after-taste.
August 2019 | 57
SIGN UP NOW
h4hweb.com/dunkirk20
08
19
Your blueprint for success
8
The maximum number
of weeks you should
stick to one training
programme. After that,
your body will adapt
and your muscles will
have it too easy.
Bust the rut At one point or another, the curse

of the plateau has cast a dark
shadow over any regular gym-
goer. It plays out like this: you
Our lead Trainer feature tells you consistently train for a while and
begin to see steady results. You
how break out of your plateau fill the sleeves of t-shirts that
used to drape over your arms, and
even squeeze into that pair of size 34 jeans your wife bought you – more
than a little optimistically – three years ago. But then, as if overnight,
progress grinds to a halt. Weeks turn to months, and still no change;
despite doing everything you always have, you’re stuck lifting the same
weights and looking the same way. But while baffling at first, therein lies
the reason your fitness has flatlined: you’re not doing anything different.
Read on to see what PT Ian Gardner prescribes for you if you’re one
of the unfortunate souls caught in the grip of no gains. Then, once
you’re prepared to trade in your old ways, turn to page 64 for a back
and leg workout guaranteed to get your training back on track.
August 2019 | 59
Trainer | Muscle Building
8 WAYS
TO BREAK
OUT OF A
PLATEAU
PT Ian Gardner shares his expert tips
to help you bust that rut and build
more muscle
60 | August 2019
It's a tale as old as time/gym memberships: you hit the gym consistenly, five days a week, fuelled
by that pre-workout that makes your fingers tingle and replenished by that post-workout shake you
were told would guarantee 'serious gains'. You're feeling good, looking good, and lifting heavier
than ever before. But then, suddenly, all that all changes – or should I say, nothing changes. You're
not packing on any more muscle and you're not lifting any heavier weights. No matter how much
time and effort you put in, you just can't make any changes. You, my friend, have hit the dreaded
plateau. But don't cancel your membership and turn to a lift-free life just yet. Help is at hand in the
form of these simple strategies for mixing up your routine and seeing progress once more.
1. EAT LIKE YOU MEAN IT will not put on muscle size. What all too many
Nutrition is EVERYTHING. Building muscle people do when it comes to nutrition is leave it
requires energy. Food provides energy. To be able down to chance. Don't be that guy. Work out how
to build muscle you need to have a caloric surplus. many calories you need per day to increase your
Your body requires calories just to survive at rest, weight — there are plenty of websites and apps
as well as calories to fuel your daily tasks – it's out there to help you do this, for example I use
only then that it will use any extra calories to help (and would recommend) MyFitnessPal, which is
build muscle size. So if you're eating 2,900 available on Android and iOS — and then track
calories worth of chicken, rice and veg every day, how many calories you are consuming per d
but are then burning 3,100 calories, you simply to make sure you are exceeding this numbe
itness al
is the app that
makes calorie
tracking easy
2. PRIORITISE PROTEIN
Not only does your body need calories to
build muscle, it also needs protein. Our body
breaks the protein down into amino acids
during digestion and these are then used as
the building blocks to repair and regrow the
muscles. Many studies have shown that for
those who are regularly weight training, 1.5-
2g of protein per kg of bodyweight is what we
should be aiming for. Let’s say you weigh
80kg: you would need to aim for between
120g and 160g of protein per day. An
average-sized chicken breast contains 30g of
protein, while a portion of kidney beans
contains 9g. So while you're tracking your
Full of beans: one portion calories, make sure you're also tracking your
of kidney beans contains protein intake to avoid missing out on vital
a substantial 9g of protein muscle-building nutrients.
August 2019 | 61
Trainer | Muscle Building
3. SLEEP SOUNDLY eep. Even

ies do the mo st am oun t of rep airing and regrowing when we're asl
Our bod ugh, you
eating well, if you're not sleeping eno
if you're getting the training right and t our body has
ilding time. You may have heard tha
are missing out on vital muscle-bu large
of sle ep, and it's in sta ges thre e and four that our body produces
four stages wth, as
ts of hum an gro wth hor mo ne. This increases the rate of muscle gro
amoun recovery-
– helping to remove lactic acid – and
more oxygen goes to the muscles next day
re obviously, when you wake up the
boosting prolactins are released. Mo dies
hed , you 're goi ng to hav e mo re energy to put in a good workout. Stu
feeling refres lts.
me nd sev en to nin e hou rs of uni nterrupted sleep is necessary for adu
recom r room as dark
as much as possible, and keep you
Before bed, steer clear of screens
as possible.
4. SWITCH THINGS UP
The body has a remarkable ability to adapt to any challenges it “Too many people do
exactly the same routines
faces. Yet too many people do exactly the same routines day in, day
out, week after week. As a result, the body adapts and progress
stalls. I would recommend you change the programme you're
following every six weeks. Try to work different muscle groups
together on the same day, use different exercises, push different
rep ranges, adhere to different rest times - trick your body into
day in, day out”
growing muscle. If possible, try to get someone else to write the
programme for you – either a personal trainer or a training partner
who you know has good gym knowledge. If you write your own
A training
routine, you're more likely to prescribe exercises you find easy or diary creates
comfortable doing. a no-excuse
environment:
you know
exactly what
you lifted, and
what to lift
next time
5. LOG YOUR LIFTS

As a personal trainer, the one thing I try to drill into
people at the gym is to log down their workouts. There
is one rule in the gym that you need to follow to see
gains in muscle size and strength: 'progressive
overload'. You need to keep progressively increasing
the stimulus on your muscle, either through more reps,
more weight or more sets. Most people can't even
remember what they did last weekend, so
remembering the exact amount of weight, reps and
sets from last week's workout is going to prove difficult.
Some days you are more willing to push yourself than

Ask someone else to others, so by writing down workout statistics we can
write your routine to use those figures as a goal to work towards and surpass
ensure the exercises in each session. And in times when you think you're
are varied and making no progress, you can look back on what you
suitably challenging were lifting six weeks ago and see that you have, in fact,
improved, which will keep you motivated.
62 | August 2019
6. FIND A FRIEND
Training with someone has many benefits. Not only does it give you the
encouragement to push out that extra rep, because your training partner is there “If you
shouting at you to do it (and will judge you if you don't), but it also opens up a few
ways of constantly changing the stimulus to your muscles. An example of this is
forced reps, where you do the exercise yourself to failure, then with the same
want to
weight and without resting a partner helps you squeeze out a few more.
make
changes
in muscle
size, you
need
to work
HARD”
7. TRAIN WITH INTENT
These points are all well and good, but
they hide one simple truth: if you want to
make changes in muscle size, you need to
work HARD. Pushing our muscles to limits
that they've never experienced is what
provides the stimulus for them to grow. But
remember to use it appropriately. Failure
when lifting generally also means CNS
(Central Nervous System) fatigue, which
can take several minutes to recover from,
and a reduction in the number of reps
you're able to do. Say you did 10 reps to
failure, then had 90 seconds rest, then did
another set – you would probably only be
able to do four or five reps. If on the first
set you only did nine reps, you'd likely be
able to do eight or nine reps on the second
Buddy up: training with set, so this would be more productive to
someone can give you muscle growth. Therefore, look to only
the impetus to try harder work to failure on the last set of each
exercise.
Hold the phone! Avoid

lengthy rest periods
by keeping your 8. LOCK IT UP
phone out of sight Working in a gym, I've seen how
much of an epidemic phone use
has become. Not only is it
incredibly frustrating when
you're waiting for a machine,
but it's also a detriment to your
workout. Studies show that rest
periods of one to two minutes
between sets give a greater
release of anabolic hormones
– by resting any longer you're
missing out on optimum muscle
building. To avoid getting
distracted by your phone, the
solution is simple: leave it in the
changing room.
August 2019 | 63
Trainer | Legs and Back Workout
OPPOSITES
ATTRACT
Try PT and online weight-loss coach Luke Grainger’s legs
and back workout for full-body strength this summer
Y’S
Muscle groups worked: Traps, Photography Eddie Macdonald Model Lawrence Price, W Model Management
Posterior Delt, Medial Delt,
Lats, Rhomboids and Core
Set your feet shoulder-width
apart and hinge at your hips
until your torso is almost
parallel with the floor
Hang the dumbbells straight
down from your shoulders, with
your elbows slightly bent (not fully
straight) and palms facing each other
Keeping your core tight and chest
up, pull your shoulder blades down
and back, then raise your arms in
front of you, thumbs pointed towards
the ceiling, until your elbows reach
shoulder height (your torso and arms
should resemble a Y) Pause, then
slowly return to the starting position
Sets: 3-5 / Reps: 6-12 / Rest: 60 secs
64 | August 2019
PLYOMETRIC SPLIT SQUAT
Muscle groups worked: Glutes, Hamstrings,
Quads, Adductors, Abductors, Calves and Core
Begin with your right leg forward and
bent at the knee, your left leg behind
you and also bent at the knee
When you’re ready, drive up through both feet as
explosively as you can at the same time, so that you
take off from the ground (get up as high as you can)
While in the air, quickly switch the position
of both legs, so that you land with your left
leg forward and your right leg behind you
Land softly through bent knees and immediately
repeat the movement That’s one rep
Note: on every rep, get your back knee as
close as you can to the floor without smashing
it into the ground Also, be highly vigilant
for ceiling fans and low-flying aircraft
Sets: 3-5 / Reps: 6-12 / Rest: 45-60 secs
August 2019 | 65
SINGLELEG DEADLIFT
Muscle groups worked: Glutes, Hamstrings, Quads, Calves,
Adductors, Abductors, Lats, Rhomboids and Core
Stand tall with a weight in your right hand and your arms by your side, with palms facing in
Bend your right leg so that your foot comes slightly off the floor,
and bend your left knee a little at the same time
Now, keeping your right leg fairly straight, begin to lift it behind you while
hinging from the hip and keeping your balance in your left leg
Keeping your right arm long and your chest up, begin to turn your hand so that
it’s now facing you as you descend and do your best to keep your hips level
Keep hinging through your left leg until you feel a good
stretch through your left hamstrings and glutes
Pause for a moment when you feel you’re far enough and reverse the movement by
squeezing your glutes, keeping your chest up and popping back up to the start position
As your right arm comes back to your side, lift your chest, keep squeezing
your glutes and pull your shoulders back That’s one rep
Do your best not to put your right foot down and continue on the left leg until you
hit your desired reps Then switch the weight to the left hand and swap to your right
foot. Once you’ve nailed all your reps on both sides, that counts as one set
SINGLEARM ROW
Muscle groups worked: Lats, Rhomboids,
Bicep, Posterior Delt, Forearms and Core
With your right hand and your right
knee resting on a bench, have your left
leg stretched to the side with your knee
slightly bent and your foot on the floor
Grab a dumbbell with your left
hand and hang it to the side of the
bench (palm facing the bench)
Now, keeping your shoulders square
and your back in good alignment,
squeeze your shoulder blades back
and row your left elbow up to the
ceiling (keeping it close to your side)
Pause, then return the weight to
the start position. That’s one rep
66 | August 2019
DUMBBELL SUMO DEADLIFT DUMBBELL LAT PULLOVER
Muscle groups worked: Glutes, Muscle groups worked: Lats, Triceps, Rhomboids and Core
Quads, Hamstrings, Adductors, Lie on your back with your knees bent and feet flat on the floor, shoulder-width apart
Erectors, Lats and Core Grab a dumbbell with both hands and press it over your chest
Place a dumbbell on its side, Have a slight bend in your elbows and while keeping your arms straight
stand above it with your feet wider and your back in good alignment, begin to slowly lower the weight toward
than shoulder-width apart and your the floor behind your head, until you feel a good stretch
toes turned out to 45 degrees Pause, squeeze your lats and while maintaining only a slight bend in your
Squat down by pushing elbows, raise the weight until it’s back above your chest. That’s one rep
your backside back and Sets: 3-5 / Reps: 6-12 / Rest: 60 secs
keeping an upright posture
Grab the dumbbell with both hands
and push through your heels firmly
into the floor. Stand up, keeping your
chest up and your arms extended
Return the dumbbell slowly to
the floor, touch the ground (but,
don’t lose tension) and go again
August 2019 | 67
REVERSE FLY
Muscle groups worked:
Posterior Delt, Rhomboids,
Traps and Core
Set your feet shoulder-width
apart, then hinge at your hips
until your torso is almost
parallel with the floor
Hang the dumbbells straight
down from your shoulders,
with your elbows slightly
bent (not fully straight) and
palms facing each other
Keeping your core tight,
your chest up and your
back in alignment, pull your
shoulder blades down and
back, then raise your arms out
to the side until your elbows
are at shoulder height
Pause, then slowly return
to the starting position
Sets: 3-5 / Reps: 6-12 /
Rest: 60 secs
BULGARIAN SPLIT SQUAT

Muscle groups worked: Glutes, Hams, Quads, Adductors, Abductors, Calves and Core
Stand tall with one foot stretched out behind you resting on top of a bench
and your other foot planted firmly on the floor in front of you
Holding a dumbbell in each hand, bend your front leg until your back knee is almost touching
the floor, while keeping your chest up, your shoulders back and your arms by your side
Pause, then drive your front foot into the floor until you’re back to the starting position once again
Complete your reps on one leg before switching legs and going again. That’s one set
68 | August 2019
REVERSE LUNGE
Muscle groups worked: Glutes,
Hamstrings, Quads, Adductors,
Abductors, Calves and Core
Grab a pair of dumbbells and
stand tall with the weights resting
by your side, palms facing in
Keeping your shoulders down
and your chest high, take a big
step backwards with one leg
Bend both knees until your back
knee almost touches the floor and
then return to the start position
Now repeat the process with
the other leg. That’s one rep
UPRIGHT ROW
Muscle groups worked: Traps,
Delts, Biceps and Core
Stand with your feet shoulder-
width apart, dumbbells hanging
in front of you with your elbows
slightly bent and palms facing you
Pull your shoulders down
and back, flex your elbows,
and pull the dumbbells up
towards your chin until
the dumbbells cross your
chest and your elbows
are at shoulder height
Pause, then lower
the dumbbells back to
the starting position
Sets: 3-5 / Reps:
6-12 / Rest: 60 secs
Follow Luke on Instagram

@mrlukegrainger
August 2019 | 69
Trainer | Express Workout
THE NO-EXCUSE Round 1: 45 seconds

on each exercise (1-10)
with 15 seconds of rest
between each exercise
Round 2: 30 seconds
FULL-BODY BLITZ
on each exercise with
10 seconds of rest
between each exercise
Round 3: 15 seconds
on each exercise with
5 seconds of rest
Man on the move? Try Luke Grainger’s quick-fire circuit for a between each exercise
Rest for 60-120 seconds
full-body workout that can be crushed in 30 minutes or less between each round
DUMBBELL THRUSTER
Muscle groups worked: Delts, Traps, Triceps, Quads, Glutes, Hamstrings and Core
Start by holding a pair of dumbbells in each hand with your arms bent
and the weights just above your shoulders (palms facing your ears)
With your elbows pointing towards the floor, bend your knees,
keep your chest up and get down into a deep squat
Drive up through your heels and punch the weights into
the air (keeping your palms facing each other)
Return the weights to the start position and repeat
70 | August 2019
STAR JUMP TBAR PRESSUP
Muscle groups worked: Delts, Traps, Abductors, Muscle groups worked: Delts, Pecs, Triceps, Rhomboids Traps and Core
Lats, Adductors, Calves and Core Get into a press-up position with your feet and
Stand tall with your feet together hands wider than shoulder-width apart
and your arms by your side Keeping your hips level and your shoulders squeezed
Bend your knees a little and jump into the down and together, descend slowly to the ground
air, while opening your legs to the side and Once your chest touches, drive back to the start position with
lifting your arms to a horizontal position force and lift your right hand from the ground slightly
Land through soft knees and then immediately Keeping your arm straight, open your chest and sweep your right arm
take off again and land back in the start position with out to the side, until your fingers are pointing straight up to the ceiling
your feet together and your arms by your side Pause and then slowly return to the start position. That’s one rep
August 2019 | 71
PLANK WITH SHOULDER TAPS

Muscle groups worked: Abs, Obliques, Pecs and Triceps
Start by placing your hands slightly wider than shoulder-
width apart and your feet a little wider than hip-width apart
Squeeze your shoulder blades together and
keep your hips in good alignment (not raised up to
the ceiling or sagging down to the floor)
With your hips and shoulders moving as little as possible,
lift your right hand off the floor and tap your left shoulder
Return your right hand
to its starting position and
do the same with the left
hand. That’s one rep
72 | August 2019
WALKOUTS
Muscle groups worked: Pecs, Triceps, Delts, Lats and Core
From a standing position, soften your knees and bend
down to touch your toes while keeping your hips up
Now, begin to walk your hands out from your legs, gradually
dropping your hips as you go (keep your hips in good
alignment by not sagging them down to the floor)
Keep walking your hands out past the usual press-up
position and see how far you can go – as long as you don’t
collapse in a heap on the floor, you’re doing it right
Once you’ve reached your limit, walk the hands all the way
back to your legs, while lifting your hips at the same time
Appreciate the stretch you feel in your hamstrings and lower back at the top
for a few seconds (let’s face it, you need it). Then bend your knees slightly and
lift yourself up to the standing position where you started. That’s one rep.
BUTTERFLY SITUP
Muscle groups worked: Abs
Lie face up on a mat with
the soles of your feet together
and knees bent out to sides.
Reach your arms overhead –
this is your starting position
Now, using your core, roll
your body up until you are
sitting upright, then reach
forward to touch your toes
Slowly lower yourself back down
to the starting position and repeat
August 2019 | 73
MOUNTAIN CLIMBERS
Muscle groups worked: Delts, Pecs, Triceps,
Quads, Glutes, Calves, Hamstrings and Core
Get into a press-up position and squeeze
your shoulders together and down
Keeping your hips as level as you can, begin with
one leg underneath you (toes touching the floor) and
keep the other leg out straight (again, toes down)
Jump the feet off the floor and switch the leg
positions at the same time, while keeping
the rest of your body as still as you can.
Every two switches of the legs is one rep
BASTARDS
Muscle groups worked: Quads, Glutes, Hamstrings, Core, Chest, Triceps Pecs and Calves
Start by standing tall with your feet hip-width apart, then bend your knees
and place your palms flat on the floor about shoulder-width apart
Hop your legs back, so that you’re now in a press-up position
Do a scapular retraction press-up (that’s where your chest gets all
the way down to the ground and then you lift your hands off the floor by
pulling your elbows back and squeezing your shoulder blades together),
then press yourself back up and hop your feet back to your hands
From that crouched position point your fingers to your temples with
your elbows wide, drive up through your legs and jump in the air
Bend your knees as you land and repeat the whole process again. Easy!
74 | August 2019
PLYOMETRIC SPLIT SQUATS
Muscle groups worked: Glutes,
Quads, Hamstrings and Calves
Begin by standing with your right leg
forward, bent at the knee and foot flat on
the floor. Your left leg behind you, also
bent at the knee and toes on the floor
Drive up through both feet at the
same time, as explosively as you can,
so that you take off from the ground
While in the air, quickly switch the
position of both legs, so that when
you land your left leg is now forward
and your right leg is behind you
Land softly through bent knees
and immediately repeat the
movement. That’s one rep
Repeat the process until either you begin
crying mid-set, you reach your desired
rep range or your form begins to fail
Oh, and no smashing your back
knee into the floor with every rep
RUSSIAN TWIST
Muscle groups worked: Obliques and Abs
Sit down on the floor, with your chest up and leaning back slightly, bend your
legs and have your heels lightly touching the floor
Grab a dumbbell with both hands and begin twisting your arms
and shoulders from left to right at a steady pace. That’s one rep
Note: Feeling double-hard? Lift your feet in the air rather
than resting your heels on the ground. The
further out your stretch your legs (without your
feet touching the floor), the tougher it is
Photography Eddie Macdonald Model Lawrence Price, W Model Management
Follow Luke on Instagram August 2019 | 75

@mrlukegrainger
Trainer | Technique
PERFECT
YOUR SQUAT
It's one of the best exercises there is – if you know how to
do it safely and effectively. Ian Gardner explains how to get
down without risk of injury
The squat should be the staple of any • Hand position: the hands should be
workout routine. While exercises such as gripping onto the bar and lightly pulling it
the leg extension, leg curl and hip thrust down towards your shoulders. The hands
allow us to isolate our quads, hamstrings should be as close to the shoulders as
and glutes, the squat allows us to work all possible.
three of these major muscle groups in one • Torso position: the elbows should be
– giving us more bang for our buck. The leg pointing down to the floor, with the chest
press also allows us to use all three of puffed out, pulling the belly button in
those major muscle groups, but it doesn't towards the spine to brace the core.
make use of the hip stabilisers or help to • Foot position: the feet should be placed
build great core strength, due to the slightly wider than shoulder-width–wide
machine providing that stability. enough to allow your hips room to come
Yet despite all of the benefits, the squat down between your legs, but not too wide
also comes with a greater risk of injury, and so that your knees and ankles begin to
many people jump straight into the deep collapse inwards.
end without any prior help or practice in
getting their technique right. Each of us The movement
is unique: we have different movement • Take 1-2 seconds to perform the
patterns, different levels of strength and downward phase of the squat.
varying levels of flexibility. Not being • Your bottom position should bring your
aware of your strengths and limitations upper legs to at least parallel with the floor,
will lead to injuries, as well as knee, hip or even lower if your flexibility allows it.
and lower back pain. • Ensure your weight is evenly distributed
As a personal trainer, I've taught through your feet, making sure the heels
endless amounts of people to squat, never leave the floor.
ranging from those in their first few weeks, • Make sure that the knees follow the
to those who are regular gym users. With direction of your toes: you should be able
all of them I follow one principle: start at to draw a straight line down from your
the most basic level. Before adding any knee to your middle toe.
weight, you must be able to master the • Keep the torso tight throughout, making
bodyweight squat.
Once you're comfortable with this, you
sure to never allow the spine to bend.
“The squat
allows us
should then progress onto a goblet squat Despite people's insistence on performing
– holding a weight in front of the body to just one leg day per week (or month – you
start adding some resistance – and only know who you are), research shows that
once both of these moves are mastered
can you then start to use the barbell for
muscle groups respond better to an
increased frequency of stimulus. As a to work all
back squats. But no matter which variation
you're doing, the following rules apply:
result, I would recommend performing
squats twice a week, with one session three major
muscle
based on a 6-10 rep range and the other at
The set-up 10-15. Ensure that you warm up properly,
• Bar position: have the bar resting on the making use of a heart-rate raiser such as
shoulders, making sure that it doesn't sit
on the back of the neck. Play around with
the bike, followed by dynamic stretches
and then working through a few warm-up groups
the positioning; if it feels uncomfortable it's
probably in the wrong place.
sets of the exercise to allow you to get full
range of motion and avoid any injuries. in one”
76 | August 2019
August 2019 | 77
Trainer | Training Myths
10 LIFTING MYTHS
Harmful gym myths could be wrecking your muscle gains and holding
you back. MF addresses 10 fitness fictions you need to forget.
Words Mark Bailey.
Gym myths are the modern weightlifter’s confusing You’ll be surprised at the results: a study by McMaster
version of ‘fake news’. Despite unprecedented access University confirmed that low-load, high volume
to professional expertise and scientific research, the training can stimulate more muscle growth than the
everyday gym-goer now also has to contend with high-load, low volume workouts typically associated
waves of online pseudoscience and locker room with training to failure.
legends which have crystallised word-of-mouth
fitness myths into so-called training truths. But if you 2. WEIGHTLIFTING LEADS TO INJURIES
build your workouts on hollow foundations, you’ll not The belief that weightlifting damages your muscles
only miss out on some of the most interesting and still haunts even the most committed athletes,
effective ways to train, you will never achieve the causing many to skip the gym. But research shows
gains you deserve. that strength training actually prevents muscle
To help fight fiction with fact, we detonate ten gym injuries. A study of over 25,000 athletes, published in
myths with the help of personal trainer Scott Laidler the British Journal of Sports Medicine, revealed that
(scottlaidler.com), whose authentic advice has those who performed strength training experienced
transformed the physiques of Oscar-winning actors, less than a third of the sports injuries of gym-dodgers
professional athletes and elite military personnel. who never lifted weights.
1. TO BUILD MUSCLE YOU HAVE TO LIFT 3. YOU SHOULD ONLY TRAIN ONE BODY
TO FAILURE PART EACH DAY
The old-school ‘no pain, no gain’ philosophy suggests From ‘arm day’ to ‘leg day’, weightlifters often
that to pack on muscle you have to lift increasingly target one body part each day, so they can hammer
heavy weights until your limbs turn to jelly. By that muscle group at a higher intensity or with
pushing yourself to failure, you will overload your heavier weights, then rest those muscles for the
muscles and force them to adapt by growing back remainder of the week. Switching to regular full-
even bigger. That is perfectly sound science, but it is body workouts can also spark serious muscle
wrong to think it is the only way to build muscle. growth. “There are many effective programmes that
“There are plenty of regimes that utilise the overall use multiple muscle groups and total body
volume of the workout to successfully stimulate workouts, such as the ‘15x4 programme’,” advises
muscle growth instead,” says Laidler. “Bodybuilder Laidler. The ‘15x4 programme’ involves performing
Vince Gironda created numerous protocols that 15 sets of 4 reps of different exercises - each of
emphasise the volume of work above training to which hits a separate body part - so you work your
failure. A popular example would be ‘German Volume arms, back, shoulders, chest and legs on the same
Training (GVT).” To perform GVT, reduce the weight day. “Muscle growth is triggered not by the
you lift to 60 per cent of your one-rep max but pump intensity or maximal peak of the workout, but by
up the volume by aiming for ten sets of ten reps. the overall cumulative load on the body.”
8 | August
78 gu 2019
01
"In this game-
changing method,
the muscle growth
is triggered by the
frequency – not the
intensity or volume
– of the workout"
August 2019 | 79
Trainer | Training Myths
80 | August 2019
5 WAYS
TO GET MORE
4. WEIGHT TRAINING WILL CAUSE YOU TO
PILE ON THE POUNDS "Rushing your reps can
result in poor form or a
The idea that gym training will cause you to pack on
OUT OF YOUR unwanted bulk is another urban legend. Despite what
WEIGHTS runners and endurance cyclists might tell you, hitting
WORKOUT the gym is a good way to positively change your body

composition, helping you to build lean muscle and failure to complete the full
Do a more active
warm-up. Starting
your workout with
torch fat. A study of 10,000 men, published in the
journal Obesity, found that strength training is more
effective at blasting away abdominal fat than cardio
lifting range"
plyometric drills
exercise. That’s because lifting weights not only
spikes your heart rate and burns calories but the
like depth jumps
subsequent increase in muscle mass ramps up your
and bounds can
basal metabolic rate – the number of calories you burn
boost your one- during the day – to zap even more body fat while you
rep max, according rest. Research in The Archives of Internal Medicine stimulus for promoting growth. By minimum I mean
to the University found that lifting weights can even slash your risk of you are only doing two sets of each exercise per
of Massachusetts. diabetes by 34 per cent. workout, so it is relatively low volume but with a much
Measure your higher frequency.”
muscles. Scales 5. YOU MUST LIFT AT LEAST 610 REPS TO
won’t help you ACHIEVE MUSCLE GROWTH 8. GYM TRAINING IS BAD FOR YOUR
monitor your body Gym charlatans will tell you that anything less than TENDONS AND JOINTS
transformation
six reps won’t work your muscles hard enough to Don’t believe the rumours that gym training is bad for
spark growth. “This isn't true,” explains Laidler. “It all your connective tendons and joints too. A review in
because you could
depends on whether your workouts keep you in a the International Journal of Sports Physical Therapy
be replacing fat
state of 'over-reaching.’” To over-reach you need to confirmed that strength training actually increases the
with heavier make small gains in progress each time, whether by number and diameter of collagen fibrils in the tendons
muscle. Check lifting heavier weights, or achieving a higher intensity, to make them stronger and more injury-resistant. And
your progress by volume or overall load. “If you are working hard research in Isokinetics and Exercise Science showed
measuring your enough, you could gain muscle by doing just five that strength training improves and preserves joint
bicep, thigh and reps,” says Laidler. Those shorter reps should involve flexibility to make you a more mobile and dynamic
waist size instead. heavier lifts with longer 3-4 minute rest intervals. athlete.
Take longer rests. “Taking a six-week departure to a lower rep range
A study by Arizona will help to stimulate new growth, but that contrast 9. SUPERSETS ARE THE BEST WAY TO SPEED
State University
will also mean you enjoy more muscle gains when UP MUSCLE GAINS
you subsequently return to the more familiar 6-10 Supersets (moving quickly from one exercise to
revealed that for
rep range.” another without a break) are the secret to rapid
maximum strength
muscle gain, according to many gym-goers, helping to
gains you should 6. LIFTING HEAVY WEIGHTS WILL WRECK crank up the intensity and volume of your workout to
aim for three YOUR BACK deliver major gains. But they come with a warning.
minutes’ rest Despite common misconceptions, weightlifting helps “Supersets do work but you need to be careful that
between sets. to prevent more spinal injuries than it causes. Most you don't hamper the overall quality of your reps as
Eat carbs after back injuries are the result of poor form, bad advice or this can lead to diminishing returns,” advises Laidler.
your workout. You swollen egos. But the truth is that weight training Rushing your reps can result in poor form or a failure
know protein helps stimulates the development of bone osteoblasts – the to complete the full lifting range. “What ultimately
to support muscle cells which build bones– to help strengthen your back. stimulates growth is the amount of muscle tension
growth but eating
Research published in the Journal of Strength and - not the intensity of the workout. Where supersets
Conditioning Research confirmed that weight training may be most useful is in pairing unrelated muscle
carbs after training
actually improves the lumbar spine and hip bone groups together, so you can usually switch between
will lower your
density of competitive athletes. leg and upper body exercises without suffering a dip
levels of the stress in quality. But it's best to think of supersets as a handy
hormone cortisol 7. EACH SESSION SHOULD LAST AN HOUR time-saver for a busy day rather than the key to faster
to help prevent Despite what gym bores tell you, short but regular muscle growth.”
catabolism - the sessions can be much more effective than grim half-
post-workout day slogs in the weights room. “‘Hypertrophy Specific 10. LIFTING WEIGHTS WILL MAKE YOU
breakdown of your Training’ (HST) is a modern and focused approach ANGRY AND AGGRESSIVE
muscles. which works on what we would consider the minimal Another common misconception is that the spike in
Get more sleep. effective stimulus for muscle growth, in combination testosterone caused by weight training turns men into
Eight hours of
with training muscle groups more frequently,” raging Hulk figures, but that’s not the case. Research
explains Laidler. A sample six-week programme of in Frontiers in Psychology has shown that low to
quality snooze
HST would be: two sets of three heavy lifts, repeated moderate-intensity resistance training has a powerful
time will improve
3-4 times a week, with two weeks at 15 reps per set, ‘anxiolytic’ effect, which means it helps to reduce
your anabolic two weeks at 10 reps, and two weeks at 5 reps. In this stress and anxiety. Additional research in The
(growth) hormone game-changing method, the muscle growth is Archives of Internal Medicine has shown that weight
profile so your triggered by the frequency – not the intensity or training boosts your mental focus and cognitive
muscles can grow volume – of the workout. “With HST you'll hit muscle function, so you can strengthen your mind as well
at a faster rate.
groups 3-4 times per week at the minimum effective as your body.
August 2019 | 81
Features | Realistic Ambitions
82 | August 2019
HOW LONG
TO GET IN
SHAPE?
Jeff Archerexplains how to set a realistic
goal that will work for you and your lifestyle
When you first start working out, you want fast
results. Ask anyone embarking on a new fitness
routine and, regardless of their goals, they want to
see quick progress.
But what if the results don’t come as fast as
you’d like? There’s a danger that motivation wanes
and your routine comes grinding to a halt. This is not
only disheartening at the time – leaving you feeling
as though you made a big effort for very little return
– but might also make it more difficult to want to get
going again in future. That's why it is absolutely
crucial to be realistic about how long it will take you
to reach your workout goals, and also to be flexible
with your approach.
There are so many factors wrapped up with
getting good results with your training schedule that
it’s virtually impossible to put an accurate timeframe
on it. The key is to experiment with various
approaches, then refine your routine based on what
you know will ensure you not only achieve your
perfect body in good time, but can maintain it. Here
are a few things to consider...
How much time you have to train. How many days

per week will you exercise, and for how long per
training session?
How hard are you prepared to work during
training sessions? Do you like to keep a bit in
reserve or are you a ‘go big or go home’ guy?
What’s your workout personality? Are you a
creature of habit when it comes to the exercises
you like to spend your time on, or do you prefer to
regularly try out new styles of training?
Are you a lone wolf, or do you respond best to
a bit of friendly competition?
Do you like routine, or do you prefer spontaneity
and frequently mixing things up?
Answering these questions will help you scope out

how your workout weeks and months might look, so
you can take into account the logistics. If you’re
August 2019 | 83
Features | Realistic Ambitions
motivated by exercising with others, you’ll need to TIME FOR CHANGE
plan ahead to make sure your training partners are
available when you need them. If you’re planning to The speed of your results will depend on whether you’ve been in good
train to your limits during every session you’ll need to shape for most of your life and have recently lost fitness or put on a
build in recovery time between workouts. And if you few pounds, or whether you’ve been overweight or unfit for a while.
like familiar workout patterns it may take you longer to The guidelines below will help you plan your approach. Then all you
achieve results than if you’re happy to regularly mix up need to do is review your progress regularly to establish whether or
your training. not you’re on target, ahead of schedule, or need to allow yourself
some extra time.
DIET DOS AND DON'TS
You've heard the sayings: 'You can’t outrun (or out- IF YOU’RE SLIGHTLY OVERWEIGHT
6
train) a bad diet', and 'A six pack is made in the kitchen, MONTHS
not the gym'. It makes sense that if you’re going to Begin with 1-2 training sessions a week for 4 weeks,
make the effort to get your body moving, you’ll want to increase this to 2-3 training sessions for 8 weeks and then
optimise your chances of achieving the best results by focus on 2-4 training sessions each week for 12 weeks.
focusing as much as you can on quality fuel.
If you have the time and inclination, you can work IF YOU’RE MODERATELY OVERWEIGHT 9
MONTHS
out your daily calorie requirement and then aim to
Begin with 1-2 training sessions a week for 8 weeks,
focus on quality calories: foods that give you energy,
increase this to 2-3 training sessions for 8 weeks and then
vitamins and nutrients, rather than processed food full
focus on 2-4 training sessions per week for 20 weeks.
of sugar and 'empty calories'.
IF YOU’RE VERY OVERWEIGHT 12
"Sitdownandhave a think
MONTHS
Begin with 1-2 training sessions each week for 12 weeks,
while aiming to fit in as much activity to each day as you can
abouteverything that's with plenty of movement and walking. Increase to 2-3

training sessions a week for 12 weeks and then focus on
goingoninyourlife, so you
2-4 training sessions weekly for 6 months.
IF YOU’RE UNFIT
9
canberealistic" Begin with 1-2 training sessions a week for 8 weeks,
increase this to 2-3 training sessions for 12 weeks and then
MONTHS
focus on 3-4 training sessions every week for 16 weeks.

In this regard, there are apps that can help,
enabling you to log what you eat and drink so you can IF YOU’RE MODERATELY FIT 6
MONTHS
examine the total calories consumed, as well as break
your diet down into food groups. You can then examine Begin with 2-3 training sessions a week for 12 weeks, then
this information alongside your training schedule, and focus on 3-4 training sessions weekly for 12 weeks.
the results you’re experiencing, and make any
IF YOU’RE FAIRLY FIT
necessary adjustments to what you consume. Bear in 4
MONTHS
mind that you can adjust the total number of calories
Begin with 2-3 training sessions a week for 4 weeks,
you consume, but it’s just as useful to examine the
increase this to 3-4 training sessions for 4 weeks, then focus
sources of those calories. To ensure your best results, on 3-5 training sessions every week for 8 weeks.
aim for a balance of complex carbohydrates, protein,
healthy fats and plenty of fresh produce throughout
each day.
If you find calorie counting a bit of a chore, you can
still establish the food routine that works best for you
by following these simple steps:
Keep a food diary – either with written notes

or photos.
Regularly examine what you’ve consumed against
your progress.
Update your approach one meal or snack at a time.
You don’t need to turn your food routine upside down.
For every meal and snack, combine protein, carbs
and fresh fruit, salad or vegetables.
Eat little and often.
WORK WITH WHAT YOU'VE GOT

Before you get really stuck into your training schedule,
it’s a good idea to sit down and have a think about
everything that's going on in your life, so you can be
realistic about the time you can commit to training.
Firstly, write down how much time you currently
84 | August 2019
spend training each week. Now write down everything Whatever your situation, the easiest way to see
else you do in a week. This might sound like a daunting exactly where this time will feature is to repeat the
task, but when people take the time to do this they're time management activity for how you’ll be spending
usually surprised by how few things actually go on the your days in the future. Writing all of this out will
list. Your week will probably consist of sleep, work, ensure you can manage your expectations of how
travel, eating, hobbies, and socialising. It might help quickly you’ll experience results and guarantee that
to map out your time visually using a format similar you’re not setting yourself up for disappointment.
to the table below, so you can see exactly how you
spend your time. ACT YOUR AGE
Does being older slow down your progress with
Where does Currently What does the getting in great shape? It’s true that muscle mass can
the time go? (hours spent per future look like? decline with age, and that can certainly have an impact
week) (Hours spent per on results, but this isn’t really a major consideration
week) until you’re in your late thirties, or you’re fairly inactive.
The speed of your progress will also depend on
Exercise your previous training history and may be slowed if
you’ve never been into working out, but age and
Sleep associated wisdom can also be an advantage when it
comes to planning and achieving desirable results.
Work If you’re a little older, you’ll possibly have less
patience when it comes to wasting your time, which
Travel will mean that you make clearer plans and make the
best use of the times that you set aside to workout.
Eating
Being more organised might also be a benefit when
Hobbies you’re a little older, as you’ll need to allow yourself a
little longer recovery time between training sessions.
Relationships That's not to say, however, that you need to follow a
training session with days of doing nothing.
Once you’ve assessed where your time goes now, Whatever your situation, with proper thought and
think about how much time you’d ideally like to spend consideration, good planning and regular review, your
on exercise over the coming weeks. Is this the same as ideal shape is not only possible, but could become a
currently? Or a little bit more? Or a dramatic increase? reality sooner than you imagined.
August 2019 | 85
Trainer | Tactical Training
BEAT
YOUR
BODY
TYPE
– not only in relation to their specific body
type, but also with regard to their genetics
and family history. So although the
classifications are interesting, they can be
limited when it comes to determining the
results you’ll experience with your training.
So what can you do to reach your ideal
body, whatever your shape?
WHAT TO DO IF…
You’re naturally skinny and struggle to
put on muscle – how to change your
routine to add more size
If you’re naturally skinny, it can feel
demoralising trying to put on muscle and
get bigger. The key to success is to follow
the model of bodybuilders and focus your
weight training on short sets using heavy
weights. There’s no need to go quite as
extreme as the pros, who might do one or
86 | August 2019
+
eat more often
+
adD more reps
+
raise your heart rate
+
lift heavy
August 2019 | 87
Trainer | Tactical Training
two reps of an exercise with a huge weight,
then spend plenty of time recovering in
preparation for the next rep, but you can
gradually work your way towards 6 or 8
rep maximum sets with minimum rest
in-between.
If you currently train using sets of 12, 15
or 20 reps, start by ensuring that for each
exercise in your workout, repetition 12, 15
or 20 is definitely the last one you can do.
Then, over the course of a few weeks,
increase the resistance so that the
maximum number of reps you can perform
is 20, 15, 12, 10 and then 8-6. Just be
careful to ensure that you’re always
maintaining good form as you increase
the resistance.
It’s also important to vary your training
as much as possible, and to target lots of
different muscle groups from different
angles. Schedule your training so that over
the course of each week or two you have a
balanced combination of free weights and +
resistance machines, as well as exercises up the intensity
that work single muscles and some that
work groups of muscles at the same time.
Finally, make sure you build in plenty of
recovery time so that you can maximise
the gains from each workout. Ideally each
muscle group will need a couple of days of
recovery. You can still pack plenty of
workouts into each week by focusing on
different areas of your body each session.
For example, if you max out training your

back and biceps on a Tuesday, you’ll still be
fine to train on a Wednesday or Thursday if
you focus on your chest and triceps.
WHAT TO DO IF…
You’re naturally stocky, struggle to get
lean, or you gain weight easily – how to
change your routine and alter your diet to
+ get in shape
keEp up the cardio Those who are stocky or have a tendency
to gain weight should focus on a regular
combination of cardio and strength
training. Cardio workouts should include
a combination of short-duration high-
intensity interval training – anything
between 15 and 30 minutes – and some
longer, slightly lower intensity workouts
lasting 45 to 60 minutes.
Strength training can be a combination
of bodyweight exercises and resistance
training with bands, free weights or
machines. It’s also a good idea to put
88 | August 2019
“Think about the might not want to completely fatigue your the middle. A beer belly can creep in while
everything around it stays the same.
specific results
legs too early in the day if you’ve got a
busy schedule and will be on your feet for One way to deal with stubborn belly fat
hours on end. is to focus on a steady intake of slow-
you’d like to Once you’re happy with the timing of

your training, research and write out a list
release fuel, eaten little, often and
regularly throughout the day to avoid
experience” of as many lower body exercises as you

can find, or as many as you’re happy to
work on, and then make sure you include
excess calories from any meal or snack
being stored around the middle. Combine
this with plenty of activity as part of your
three or four of them in every workout. The daily routine, and a more challenging
secret to ensuring maximum results with workout every couple of days.
lower-body muscle is to include plenty of There’s no way to 'spot-reduce' fat, so
unilateral exercises. Squats, lunges and leg each workout should focus on working
press are all great, but if you really want to upper and lower-body with strength
fire every muscle fibre into action you’ll training, and should include plenty of
need to spend time on single-leg exercises cardio, ideally as varied in type and
including static, closed chain and dynamic intensity as possible.
variations. Regular cardio training will give your
metabolism a calorie-blitzing shake up a
WHAT TO DO IF… few times per week, while strength
You struggle to lose belly fat – how to training will help to boost your resting
change things up to ditch your gut metabolic rate, meaning that you will burn
Some men only ever put on weight around more calories all day, every day.
GENE GENIE: THE ROLE OF GENETICS
Genetics play a huge part in what’s

possible, but it’s not the entire picture.
This is evidenced by family members, and
even twins, who experience quite
different results with their training
programme. Individuals with similar body
types can achieve widely varying results
depending on their exercise history and
how their body responds to training
stimulus. Genetics is also no determinant
of how focused you’ll be with your
training schedule, how hard you’re willing
to work, or how well you plan your rest
and recovery.
The only way to find out what body
type you’re truly able to achieve is to
together a selection of circuits combining think about the specific results you’d like
strength and cardio training, so you can to experience and when you want to see
sculpt your body and maximise the fat burn them – then experiment with a few
with some time-saving sessions. different approaches to test what works
Aim to train three to four times each best. Make sure you have a selection of
week and fuel your exercise by adopting different methods to monitor your
a little-and-often approach to food. Plan to progress. This can include some
eat five or six small meals and snacks per measurements such as weight and body
day, each consisting of a combination of composition, but you should also track
how well various items of clothing fit you;
complex carbs, lean protein and fresh veg.
looking sharp can be more motivating
On the days when you’re working out, eat
than seeing numbers shift slightly on the
a snack 90-120 minutes before your
scales. It’s also worth taking regular
workout and then eat a meal within
photos to monitor the visual impact of
90 minutes of finishing.
your training routine. Without
photographic evidence there’s a tendency
WHAT TO DO IF… to keep moving the goalposts, so it’s good
You've got skinny legs and struggle to to use these regular updates to
gain muscle – how to change your routine acknowledge how well you’re doing.
to get quads of steel With an investment of a little time and
Muscle mass in the lower body can be effort you’ll soon be able to discover the
maximised with heavy resistance training. best body you’re capable of, and with a bit
The main thing to be mindful of is the of trial and error you’ll know exactly how
timing of your training sessions – you to achieve it.
August 2019 | 89
Trainer | Inspirational Interview
STRENGTH
THROUGH
ADVERSITY
Personal Trainer Luke Grainger has overcome
obesity and a shattering childhood experience
to find both fitness and happiness
Looking at him, you wouldn't know Luke

Grainger endured a childhood deeply
affected by obesity. But for the full-of-life
personal trainer, food was once a confusing
and damaging aspect of growing up.
"I was always the biggest kid," he says,
"but it was different back then. My mum and
dad had no idea what was bad and good
food. They were children of parents who
went through the war and whatever you
had on your plate, you finished it! That was
drilled into me.
"I did zero exercise and was highly
motivated to eat. Incredibly addicted to
food, I was obsessed with where my next
meal coming from. I don’t even think I knew
what hunger was; when I was bored I used
to eat. I ballooned."
AWAKENING
"I was always popular and happy, because I
went to a nice little village school. I had
really good friends, so I was never bullied
about my weight." Luke was oblivious to his
obesity until two humiliating experiences
made him face up to reality.
"We were doing maths and the teacher
brought scales in. The whole class had to
get on. I was the last person to get up and
the whole class crowded round. There was
this collective gasp. I laughed but inside I
was properly upset.
90 g
9 | August 2019
"The second time was a biggie. I started to notice
girls! And I took a fancy to one in particular. One break
LUKE’S DAILY DIET
time I went over and said, ‘I really like you; will you go
Fast from 8pm to about 11a
out with me?’ She just stood there and didn’t say
anything, and she started to smirk a bit and then Late morning: Power smoothie of super greens
laughed. She turned and told her mates and they all powder, pumpkin seeds, chia seeds, coconut milk,
laughed, then she said: 'Go out with you, you fat thing? avocado, frozen blueberries and vegan protein
powder.
You must be joking!' It was such a slap round the face.
It doesn’t sound like a big thing now, but to me, then, Snack: An apple.
it was massive. Lunch: Eggs with salmon, salad and some
"I felt disgusting. I was full of self-hate. When I got protein bread with fancy organic peanut butter
home that evening, I grabbed a knife from the kitchen or some smashed avocado on sourdough toast.
and went to my room. I had it pressed up against my Snack: An apple.
stomach, but one thought stopped me in my tracks: how Dinner: A chicken stir-fry, salmon and rice,
upset my mum would be when she found me. My or chicken and rice.
emotions shifted: sadness turned to anger. I told myself After-dinner: If I’m still hungry, I may have
I would never let anyone talk to me like that again." another smoothie or some pineapple.
WALK THE WALK suggested I go. I walk in wearing the wrong

Luke knew he had to make big changes to lose weight, kit, I’m bang out of shape, I’ve got no
but had no idea how to achieve his goal, so he went to balance and I look like a nerd. I was
his mum for help. "My mum was overweight and didn’t atrocious at first, but I stuck with it. I got
know anything, but we knew that you had to eat a lot of good. I went from boxing to Thai boxing, to
fruit, and that we had to run, because people who were jiu-jitsu and MMA training. I didn’t know it at
fit went running! It was that basic. At first running was the time but I was learning a skill that would
out for me, but we could walk. be useful in the future."
"Every night we used to go out round the streets of
Bexley. It had to be at night, because I didn’t want to be PAPER TO POUNDS
seen. It was nice, because it was time for me and mum. "Things began to get easier, and then
Walking was good and it felt right. I was eating fruit and something happened. Mum said, 'I’ve got
also cutting back on processed foods, so things were you a job.' It was a paper round we could do
going in the right direction. I look back now and one of as part of our walking. The first few times
the best things is that we stayed consistent. Rain, wind, exhausted me – pulling this trolley and
snow…we got wrapped up and we went out every day." delivering the papers. But it felt good. It
Though Luke had never previously taken an interest was the first time I had a bit of money in
in health and fitness, there was one sport that he had my pocket.
noticed. “My dad watched boxing, so it was on my radar "Then the wheel fell off my trolley and
but I thought, I could never do that! One day my mum the delivery guy said he couldn’t get me
another one, but he had a bag. Those papers
are really heavy, so I was doing my walk
under resistance. It was making the walk
harder, and making me fitter. My energy
was up, I was dropping pounds, everything
was going in the right direction. I had a bit of
purpose for the first time in my life.”
Thanks to his reliability, Luke had no
trouble picking up extra work. “Every single
morning doing two paper rounds, seven
days a week, rain or shine. It kind of
hardened me. I was building momentum
and making money I never had before.
Words Angelina Manzano Photography Eddie Macdonald
And the whole time I was changing – I was

getting fitter.
Flicking through the Argos catalogue,
Luke knew what he wanted to spend his
hard-earned cash on. "There were these
strange things called multi-gyms, and I
looked at the guy on it who was ripped to
shreds and I thought, I want to look like him.
The price was hundreds of pounds and I
thought right, I’m going to get this. Boom!
As a kid, Luke's obsessive relation
ship Soon as I had enough money I bought one.”
with food led to rapid weight gain
and Luke set the multi-gym up next door at
some humiliating experiences at sch
ool
his gran’s house. “I was so excited. I had a
sense of achievement. Every night I would
August 2019 | 91
Trainer | Inspirational Interview
All smiles: Luke

on holiday with
his family
“I did zero exercise, and was highly motivated to eat”

go over and train for two hours or more, and get an easy ride, but it does mean that they and I decided to start a podcast: The Health,
that’s not an exaggeration!" are going to get results, because I have Fitness and Lifestyle Show. It’s one of my
been there. They need to do the work, but I favourite things. Two people having a chat,
A STEP TOO FAR will show them the way." talking about nutrition, fat loss, this, that and
Although his weight loss began with baby As well as cultivating a career as a the other. It’s lots of fun.
steps, Luke soon took it to another level. "In personal trainer, Luke’s experience has "I want to share my story because if
the first year of secondary school I was the made him determined to reach out and help I can just help one person, whether they
last boy to finish in the cross-county. Then people in other ways, too. "There was a guy reach out for me or not, it doesn’t matter as
in the fifth year, I won! It felt really good. I who knew my story and he asked me to talk long as it helps them to look at themselves
started to play on the teams and got noticed to his staff." This led Luke to take up and think, If this guy can do it, then why not
by girls. It was a crazy time. Things were motivational speaking. "These days it’s me? You just need to acknowledge where
going really well and I became obsessed mostly about lifestyle, stress management you are, realise that you want to change,
and I took it way too far. I equated my and nutritional advice. I’m happy to share find the tools and the keys to make those
happiness and success with being ripped my story, but I’m almost a bit timid; it's still changes, and be consistent. That’s it."
and being stronger than average. tough to revisit that time in my life."
"Unbeknown to me, I had developed an Most recently, Luke has discovered Take a Luke: Grainger offers in-person and
eating disorder because of body image another way to spread his message to online fat-loss coaching and personal training.
Find him on Instagram @MrLukeGrainger
issues. I had this picture on the wall of a a wider audience. "A friend of mine, Gavin,
Calvin Klein model – it kept me motivated.
I became so obsessed with wanting that
body, I started to not eat. I thought, if I don’t
eat I don’t have to worry about burning it off LUKE’S TYPICAL Monday: 30 mins low-intensity steady-state cardio
and a resistance session: Legs. Light mobility work in
and I can just carry on with the two-hour
gym sessions. I became like a bag of bones. WEEKLY TRAINING the evening.
Tuesday: 30 mins of steady-state cardio and
"Then one day I collapsed and woke up
in hospital. They didn’t know what was ROUTINE a resistance session: Chest and Triceps. Light mobility
n the evening.
going on – and I didn’t know what was going nesday: 30 mins of low-intensity steady-state
on. Then it happened again. The doctor said, and a rest from the weights. I may do a 20-
'I remember you, you were here a little IIT session: MMA/boxing/Thai boxing/
while ago and I know what’s going on. ing work, such as skipping, pad work, bag
You’ve got to stop this.’ He basically had a hrowing medicine balls around and sprints, etc.
go at me, and asked why I was doing it. I told t mobility work in the evening.
him and he said, ‘You’re doing it all wrong Thursday: 30 mins of low-intensity steady-
– this is not going to get you an athlete’s state cardio and a resistance session: Legs.
body. Let me break it down for you.' From Light mobility work in the evening.
that day on I kind of found balance.” Friday: 30 mins of low-intensity steady-
state cardio and a resistance session: Back,
MR MOTIVATOR d Shoulders. Often, I’ll also go for a two-hour
These days 37-year-old Luke lives happily session after work.
with his fashion blogger wife Debbie and ay: I’ll either rest, go boxing, or climb. Light
their two young children. He works in work in the evening.
London, but also offers online coaching. y: Some light cardio work on the bike at home,
"Does it make me a better trainer because some bodyweight work, or another rest
I can resonate with clients? Yes! Absolutely t mobility work in the evening.
– of course! Now that doesn’t mean they’ll
92 | August 2019
READER SURVEY
‘To help us make a magazine you’re excited to read every month, let us know what you’d like to read more
of, anything you’re not so keen on, and how you work towards your goals’ – Isaac Williams, Editor
It’s quicker and easier to complete the survey online. Go to mensfitnesssurvey.co.uk
ABOUT YOU AND MEN’S FITNESS MAGAZINE

12. How would you rate your fitness level? (Choose one)
1. How often do you buy Men’s Fitness magazine? Unfit Mid level
Every month Fit Super fit
Most months (at least two out of four editions)
Less frequently 13. What are your fitness goals? (tick all that apply)
This is my first time To lose weight
I don’t read Men’s Fitness magazine To build muscle
To get fit for a challenge like a marathon or triathlon
2. How do you obtain your copy of Men’s Fitness magazine? To feel better about myself and improve my confidence
I subscribe Digital edition To get lean
From a newsstand/retailer Free copy To improve my mental strength and wellbeing
From a friend/colleague I don’t read Men’s Fitness Other (please specify)
3. If you are not a subscriber, what is your main reason for 14. What sports / events are you most interested in (tick all that apply)?
not taking out a subscription? Football
Not wanting to commit to a subscription payment up front Boxing
Not got around to taking out a subscription Rugby
Not aware of subscription offers Triathlon
I already subscribe Running
Other (please specify) Cycling
Swimming
4. Do you keep Men’s Fitness for reference? Other (please specify)
Yes No
15. Which of the following activities do you do?
5. Which parts of the magazine do you most enjoy? (tick all those that apply)
(choose all that apply) Running Obstacle races Triathlons
Updates Fuel General pursuits Snow sports Swimming indoors Camping
Perfect Fit Trainer Interviews Walking/Hiking Wild swimming
Features Workouts I don’t read Men’s Fitness Watersports Road cycling
Other (please specify) Mountain climbing Off-road cycling
Trail Running Team sports
6. Which topics interest you most or would you like to read more about? Other (please specify)
(choose all that apply)
How to improve your running 16. How likely are you to try the recipes listed in the magazine?
How to improve your swimming Highly likely Every now and then
How to improve your cycling Hardly ever Never
Training plans Men’s fitness locations
Workouts to get stronger Health news 17. What, if any, fitness supplement(s) do you take on a regular basis?
Nutrition Easy-to-make food recipes Jointcare supplement
Weight loss The mental health benefits of fitness Multivitamin
Gear/kit testing Case studies/real-life stories Fat burning supplement
Interviews Fitness gadgets/tech Muscle building supplement
Fashion and style pages Other forms of fitness Other (please specify)
Obstacle racing New sports/forms of fitness
Recipes 18. Which of the following best describes your dietary choices:
Regularly eat meat Flexitarian (eat meat very occasionally)
7. Why do you choose Men’s Fitness over other men’s fitness/health Vegetarian Vegan
magazines?
The quality of the workouts
More real ABOUT YOU AND YOUR SPORTS GEAR
More useful
I don’t 19. Where do you usually buy your fitness gear?
Other (please specify) (choose all that apply)
I don’t In a specialist sports shop
YOU AND YOUR FITNESS Sports Direct Supermarket
Amazon JD Sports
8. How often do you usually exercise each week? (choose one) TK Maxx
1 day per week 2-3 days per week Other (please specify)
4-6 days per week Every day
Less than weekly Less than monthly 20. How often do you buy new fitness gear?
Once a year When I feel like it
9. How long do you normally exercise for? (choose one) Every few months I don’t keep track
0-15 minutes 15-30 minutes
31-60 minutes Over an hour 21. How much do you normally spend when you buy fitness gear?
(choose one)
10. Where do you usually exercise? (tick all that apply) I don’t Up to £50 Between £50 and £100
Gym On the street On trails Between £100 and £200 More than £200
Through woodland In a park On a treadmill
Swimming in a Swimming in a lake/sea Yoga studio 22. When buying fitness gear, do you do any of the following?
local pool (choose all that apply)
Other (please specify) Do research on the internet
Read magazine reviews
11. Who do you exercise with? (choose all that apply) Consider relevant endorsements
On my own With my other half With a friend Read customer reviews on manufacturers website
In a group As part of a club With my dog Visit a local sports shop for advice
With my kids Ask other people for advice face to face
Other (please specify) Use social media channels to ask for advice
Stick with the same brand
23. How important are the following when you’re deciding on new fitness 33. What do you dislike about Men’s Fitness? (please specify)
gear? (tick all that apply)
Very important Important Quite important Not important
Price
Value 34. What men’s health and fitness websites do you use?
Brand menshealth.co.uk
Guarantee coachmag.co.uk
Free delivery bodybuilding.com
Being able to try on before I buy muscleandfitness.com
Advice from retail staff musclefood.com
Magazine reviews Other (please specify)
Online reviews
Peer reviews 35. Which of Men’s Fitness’ social media channels to you engage with?
Endorsements (e.g 5 star reviews) facebook.com/MensFitnessMagazine
Delivery lead time twitter.com/MensFitnessMag
Instagram.com/MensFitnessUK
24. Which of the following are influential when you’re deciding to buy I don’t follow Men’s Fitness on any social media channels
new fitness gear? (tick all that apply)
Very Influential Influential Quite Influential Not Influential
36. If you don’t follow us on social media, why is that?
Ad on TV
Ad in magazines
Editorial reviews in magazine
37. What is the one thing you would change if you were editor?
Social media reviews
Online blog reviews
Online video reviews
Discussion at my club
Instore displays
Information in store ABOUT YOU
Quality service in store
Store staff’s advice 38. Gender
A comparison guide Male Female
Lowest price
Multi-buy discounts 39. Age
Free delivery to your home Under 18 18-24 25-34
Internet search 35-44 45-54 55-64
Online ads 65 or over
Other (please specify)
40. Occupation
25. Have you bought any of the following products within the past year? Professional / managerial Office / clerical
(choose all that apply) Skilled / unskilled manual In full time education
Socks Water bottles Waterbag Retired Other
GPS device Head torch Wetsuit
Bike Watch 41. How many children do you have?
Headphones Waterproof clothing None One Two Three or more
Bag Mobile phone belt
Fitness tech Home gym equipment (e.g. dumbbbells) 42. What is your gross household income (before tax)?
Other (please specify) Less than £10,000 £10,000 - £14,999
£15,000 - £19,999 £20,000 - £24,999
26. Do you currently run or train with a gadget (speed / distance / heart- £25,000 - £29,999 £30,000 - £39,999
rate monitor)? £40,000 - £49,999 Over £50,000
Yes No No, but I’m considering
buying one
27. What sports nutrition products do you use? (choose all that apply) We may wish to contact you regarding special offers or promotions that
I don’t Energy drink Energy gels we believe would be of relevance to you. Please tick the boxes that show
Energy bars Energy sweets Recovery bars us how you would prefer to receive them.
Protein drinks Muscle gain supplements Email Phone Letter
Fat burning supplements
From time to time we would like to share details about our partners’
28. Which of these apps do you use? (choose all that apply) products and services, that we feel may be of interest. Please tick the
Map my run Runkeeper Nike+ box to indicate that you are happy to receive these messages.
Strava Endomondo Garmin Third Parties
WalkJogRun Muscle gain supplements
Other (please specify) Add in your contact details:
29. Have you ever taken part in a fitness event? (choose all that apply) Name:
Road running race Cycling sportive Triathlon
Off-road running race Off-road cycling race Swimming Email address:
Obstacle race (e.g. Tough Mudder)
Other (please specify) Mobile:
30. Which of the following decisions would Men’s Fitness help you Address (optional)
make? (tick all that apply)
What apparel to buy What accessories to buy We will soon be launching a FREE Men’s Fitness e-newsletter. Please
What tech to buy Nutritional choices tick here if you would like to receive it and provide your email address:
Events to enter
31. Which of these words would you use to describe Men’s Fitness Complete the survey by post and send it to the address
magazine? (choose all that apply)
Authoritative Too serious Informative below or do it faster online at
Friendly
Relevant
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Modern
mensfitnesssurvey.co.uk
Humorous Insightful Useful Closing date for survey entries: 31st August 2019.
Inspirational Motivational Different
Lightweight Complicated
FREEPOST TO
32. What do you like about Men’s Fitness?
Informative content
Men’s Fitness Magazine,
Useful workouts FREEPOST RTKZ-HYRL-CCZX, Kelsey Publishing Ltd,
In-depth interviews Cudham Tithe Barn, Berry’s Hill,
Nutrition info/recipes Cudham, Kent, TN16 3AG
Trainer | Mountain Biking
IT'S GOING
TO BE A
BUMPY
RIDE
Considering swapping your
road bike for an off-road option?
Personal trainer and wellness
coach Jeff Archer reveals how
to transition to the trail
August 2019 | 95
Trainer | Mountain Biking
When you first think about taking up cycling, seriously off-road on very challenging adjust to the new set-up.
your individual priorities and where you live terrain, front and rear suspension might be Steady progress with the length and
will have the greatest impact on the type of your best option for a smoother ride. Bear difficulty of your rides is also a good idea,
bike you choose. If you’ll be riding mostly in in mind, though, that riding a full suspension even if you already have a good, established
the city, you might opt for a hybrid style bike can be more tiring, so you’ll need the level of fitness; it can take a short time for
bike; if you’re serious about your fitness, option to fix the suspension. your fitness in running, swimming, gym or
your first thoughts might lean towards a Full suspension bikes can be more circuit workouts to translate into cycling.
road bike. But if you think that mountain expensive as well, so if you think you’ll only Mountain biking is a fantastic cardio
biking is only for those who live in rural, need the rear suspension occasionally, it workout. The variety of terrain provides
hilly areas, think again. may not be worth the extra cost. If your plan natural bursts of high-intensity training,
Mountain biking is a fantastic way to is mostly for cross-country riding with some while also improving your stability and
head off the beaten track, and there are hills, your best bet will probably be a hard balance, and providing functional strength
plenty of opportunities to do that wherever tail bike – one with front suspension only. training for your legs, glutes, back,
you live. If you’re in a city, you can explore This will help smooth your ride without shoulders and arms.
parks and riverside towpaths, and from sapping the energy from your legs. If you’re a fan of spinning classes, you
towns and villages you can explore fields, Another decision to be made is the type should find that you adapt to mountain biking
trails and hills that would defeat other of brakes you choose. Disc brakes provide pretty quickly. If you’re already a keen road
modes of transport or simply be too far to great stopping power in all weather cyclist and would like to try out something
cover on foot. A mountain bike enables you conditions. different, you can adapt your road bike for
to cover the full range of terrain, while trails that aren’t too hilly by changing your
taking your fitness to new heights. FITNESS REQUIREMENTS wheels and/or tyres, but if you want to enjoy
If you’re new to mountain biking you can One of the good things about mountain the full challenge of the mountains it’s best
begin with simple, undulating trails. As you biking is that you can get started regardless to invest in a bike built for this purpose. A
become more experienced you can take on of your level of fitness. Start with short, out- mountain bike is more robust than a road
more technical terrain that will really and-back routes and gradually build up the bike and the riding position much more
challenge your strength, stamina and riding time and distance you cover. conducive to ever-changing terrain, meaning
skill. Depending on the time you have It’s also a good idea to start on some you’ll ride more efficiently and incur less risk
available you can pop out for a quick relatively simple terrain – even riding on the of any aches and pains.
fitness-boosting loop close to home or, if roads to kick off with – before moving on to If you already ride regularly on the road,
the mood takes you, you can stock up with trails, towpaths and hills. Even if it’s not that you might notice that the weight, geometry
supplies and be gone all day. Mountain long since you’ve been cycling, your and thicker tyres of a mountain bike combine
biking is a great way to access unfamiliar, mountain bike might be quite different from to make the cycling experience an altogether
wild and wonderful locations. any previous bikes, so give yourself time to different one.
WHEELS IN MOTION
The first thing to do is research the type of
bike that best suits your requirements.
Getting measured for the right size is step
one – any good bike shop will help you out.
“If you’re planning

Then it’s a question of weight. Generally, a
lighter bike is preferable, but this may come
at a cost, so your chosen budget for a bike
should be taken into consideration. Then
think about what suspension system will
suit you best. If you’re planning to get
on getting seriously
off-road on very
challenging terrain,
front and rear
suspension might
be your best option”
96 | August 2019
ESSENTIAL KIT
FOR MOUNTAIN BIKING TECHNIQUE FOR THE TRAILS
PEDALS, SHOES AND CLEATS Ride with a relaxed style. Sit upright, avoid tension in the
Cleats are worth the effort, as shoulders and try to lean forwards from your hips – not
they make for a more efficient your waist.
ride. You can also adjust the
Stand up for tricky terrain. Otherwise aim to ride seated as
tightness of the pedals to
much as possible, using your gears to make riding easier.
make it easier to release your
feet when you need to. If riding in the wet, uphill on mud or loose gravel, either
lean back if standing, or stay seated – otherwise you’ll
have little to no traction through the back wheel, meaning
SHORTS no matter how hard you pedal you’ll go nowhere.
Mountain bike saddles are mo Keep your cadence high, rather than slogging it out in
forgiving than those on road a tough gear.
bikes, but it’s still worth
Keep your breathing deep and regular.
investing in a pair of well-
Check the terrain ahead – long, middle and close distance
padded cycling shorts to softe
the impact of bumpy terrain. – and become an expert in anticipating what’s to come.
The more prepared you are, the quicker you can adjust and
react to changing conditions.
GLOVES Practise on different terrains to build confidence in your
Other than your backside, the bike handling.
impact of the trail will be take When riding in a group, give each other plenty of space
by your hands. Look for glove
and clear warnings of any necessary obstacles.
that are well padded in the pal
If you want to fast-track your fitness or riding technique,
and have at least two pairs for
different weather conditions. hook up with people who will push you to new heights.
CYCLING TOP
If you need to refuel on the go IFTING PERSPECTIVES suspension will mean that some of your
you want it to be easy. Cycling a road bike, most of the effort when you pedalling effort gets lost along the way,
tops with plenty of accessible even before you consider how much more
sh down on the pedals gets transmitted
pockets make it simple to
the road via a light, stiff frame, as well as tyre surface area you have to shift.
access gels or energy bars
without losing your rhythm. in tyres with relatively little surface area in All that is to say, don’t worry if mountain
ntact with the ground. Mountain bikes can biking feels tougher than expected, and
ve more flexible frames and the don’t be tempted to write it off too soon.
FUEL The differences with the bikes soon make a
Regardless of how long your
lot more sense when you put your new bike
ride, it’s always a good idea to
have some fuel with you in th
in an environment where a road bike would
form of an energy gel, drink, really struggle.
banana or even a flapjack. Eat Whatever your starting point, once you
little and often to beat the bon experience the scenery, the fresh air and
the lower-body benefits, the brakes will be
off on your newfound form of fitness.
HELMET
A particularly important piece
kit for mountain biking,
especially if you’re riding
through woods where low-
hanging branches add an ext
element of surprise.
LIGHTS
Lights are crucial during autumn
and winter riding, but they’re
also a good idea at other times
of the year if you’re riding off-
road or in remote areas. Lights
also help others see you.
COMMUNICATIONS
It’s always a good idea to have
your phone with you or, if you’re
venturing to more remote areas
with friends, you might want to
invest in some walkie talkies
that don’t rely on phone signal.
TOOLS
Always have the basics with
you: a multi-tool for any
adjustments on the go and a
puncture repair kit complete
with spare inner tube.
August 2019 | 97
Last Word | Takeaway Tip
Box
Clever
Use explosive box jumps
to send your squat
strength soaring
The box jump, like the
rope swing or the tire
flip, is an exercise not
popular with masses. To
lug a rarely used box from
the corner of the gym
and launch yourself onto
it, repeatedly, is an act
of defiance that speaks
of a high-performance
mindset. That, or the
leg press is busy.
Either way, box jumps
aren’t just a good way
to draw attention to
yourself: done right, they
activate the nervous
system for gains in
strength and size. While
box jumps alone aren’t
going to give you legs like
Chris Hoy, performing
them regularly – and
even as a warm-up
exercise before you get
into your heavy lifting –
will fire up your nervous
system and stimulate
the fast-twitch muscles
neglected with low-
intensity weightlifting.
The result? You’ll not
only be able to lift more,
you will also stimulate
more muscle growth.
JUMP TO IT
How to box jump safely and effectively
1. Stand just in front of a box with feet
shoulder-width apart.
2. Swing arms and hinge hips back with a tall
chest, flat back, and engaged core.
3. Swing arms forward, using momentum to

jump up and slightly forward, landing softly
with both feet completely on the box.
4. Stand up, locking out the knees and extending
hips. Carefully step back down to the ground.
98 | August 2019
All your
cycling
needs
covered
Make sure you’ve got the latest kit
For thousands of dedicated cycling products available
online, visit Freewheel. Freewheel is a cycling website
representing a nationwide network of independent bike
shops, giving you access to all the latest kit from the biggest
brands in cycling as well as expert advice, knowledge,
aftersales service and advice. Simply choose to reserve
& collect or get it delivered straight to your door. Either
ZD\ HYHU\ SXUFKDVH EHQHȴWV D ORFDO ELNH VKRS ΖW UHDOO\ LV
your local bike shop online. Freewheel.co.uk

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