NEW YEAR FITTER YOU

ULTI

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EDITORIAL
Editor Isaac Williams
EDITOR’S LETTER ISSUE 249
JANUARY 2021

A
Art Director Xavier Robleda
Editorial postal address: s we wave good riddance to a devastating year and attempt to expunge
Kelsey Publishing Ltd, The Granary, Downs the word ‘unprecedented’ from the human vocabulary, take a moment to
Court, Yalding Hill, Yalding, Kent, ME18 6AL consider the wise words of 90s pop rock powerhouse D:Ream: things can
only get better.
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MANAGEMENT In this
Managing Director Phil Weeden issue, we’ve
Chief Executive Steve Wright collated the best
Chairman Steve Annetts
advice from
Finance Director Joyce Parker-Sarioglu
Publishing Director Kevin McCormick
experts across
Subscriptions Director Gill Lambert fitness, food,
Retail Distribution Managers tech and sports
Eleanor Brown, Steve Brown psychology
Senior Subscriptions Marketing Manager to provide you with the tools you need to turn early-year ambitions into reality.
Nick McIntosh From how to put together a movement-focused strength-training programme for
Head of Events Kat Chappell
Publishing Operations Manager
more efficient – and effective – workouts, to a spot of future-gazing at the ground-
Charlotte Whittaker breaking technologies set to redefine fitness in the years ahead, this January issue
Print Production Manager Georgina Harris of MF is your starting block for a fitter, leaner, healthier you in 2021 and beyond.
Print Production Controller Anne Meader
Isaac Williams, Editor
DISTRIBUTION (UK) Marketforce (UK) Ltd, 3rd isaac.williams@kelsey.co.uk
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JANUARY 2021 3
 36
“BY UNDERSTANDING
HOW THE BODY
MOVES, YOU CAN
PUT TOGETHER
MORE EFFECTIVE
TRAINING
PROGRAMMES”

IN FOCUS
28 New Year Training Tips
Expert advice to make 2021 your fittest year yet

UPDATES PERFECT FIT 34 Movement Over Muscles

Focus on the way you move for maximum gains
09 15 Mins With… 22 Baselayers
Supermodel David Gandy Thermal tops to lock
in body heat
40 The Future of Fitness
10 News How technology is set to
shape the way we train
The Ironman finisher who made history
24 Tech Talk
12 Mind Turn to tech for your
46 Get a Grip
How to unwind when working from home fat-burning efforts
Carve a rock-solid
14 Body physique with
indoor climbing
What the science says about when to train

15 Mindset 52 Train Like an Athlete

Effective ways to combat negative thoughts How to fit elite-level training into everyday life

4 JANUARY 2021
 ISSUE 249 JANUARY 2021

65 “FIXING YOUR DIET

ISN’T MISSION
IMPOSSIBLE”
FUEL
60 Nutrition News
Facts and findings from the world of food

62 Food for Thought

Words of wisdom from three culinary experts

68 Recipes
Plant-based meals to keep Veganuary on track

72 Vegan Meal Services

We test the best meat-free delivery opt

74 Light Beers
Low-cal options for the best of both wo

TRAINER
78 Ask the Expert
How to burn body fat, fast

80 Strength Secrets
Lifting lessons from Britain’s Strongest Man

82 Dumbbell Workout
Build lean muscle with this single-kit session

86 Stability Workout
Moves to improve core strength and balance

90 Full-Body Workout
An intense session from training app Trion
Illustration Kevin February

96 Power of Ten
The weird and wonderful world of sport

80
96

90
JANUARY 2021 5
 NEWS⁄MIND⁄BODY

ON TREND
Three fitness themes to look out for in 2021

FRONT-ROOM FITNESS LIVES ON

While gyms are likely to be back in business for most of 2021, last year
forced us to adapt and improvise – and for some this new way of training
will be here to stay. Home workouts might lack the (dumb)bells and
whistles of fully equipped gym sessions, but the realisation that you don’t
actually need a load of kit to stay in shape will have hit home for many. And
with a new wave of streamed classes and at-home fitness tech (more on
that on page 40), keeping fit within your own four walls is only going to get
easier and more appealing.

THINGS ARE
GETTING PERSONAL
The increased accuracy and
availability of DNA testing means
personalisation will play an
increasingly central role to the
way we manage our health. Nutri-
Genetix gets a mention later in the
mag, but another company, Bio-
Synergy, has just announced the
world’s first ‘Epigenetic’ tracking
test, combining DNA and epigenetic
profiling for a new level of insight.
“This test kit is the ultimate DNA
blueprint to health, performance
and longevity,” says Bio-Synergy
CEO Daniel Herman. “It uses
algorithms to provide you with the
knowledge to make life-changing
health improvements and reduce
potential genetic health risks.”

BUT AIR TIME IS

WHAT WE REALLY WANT
After the best part of a year spent
cooped up indoors, fresh air is going
to be the real prized commodity.
From the cold-water shock of wild
swimming, to long hikes in the
country, 2021 is the year we take
stock of our surroundings and enjoy
adventures in the great outdoors.

6 JANUARY 2021

DAVID, HOW’S THE LIFE OF
A SUPERSTAR MODEL BEEN
AFFECTED BY THE PANDEMIC?
15
It’s definitely been unusual. For the past
20 years I have been travelling non-stop all
over the world for work, so having to stay
MINUTES
grounded took a bit of time to adapt to.
No travelling, no working from different
Words Suzanne Baum Photo Jeff Spicer/Getty Images
WITH…
time zones, no jet lag – it’s been different.
Of course, I miss jetting around the world,
but it has been a nice respite to be forced to
stay in one place for such a long time. I have
been able to see my two-year-old daughter
grow up, and spend quality time with her.
HOW HAVE YOU ADAPTED YOUR
SUPERMODEL WORKOUT ROUTINE?
This may well surprise people, but I used the
DAVID GANDY first lockdown to give my body a total break.
I must have rested for two months – no
NEWS
workouts at all – and just gave myself a chance
to relax. It was nice to take the pressure off.
I’m normally in the gym four to five days
a week, so I lost quite a lot of muscle mass,
but I’ve now gone back to training with my
weights and kettlebells at home. I also walk
my dog six or seven miles a day, which is great
for headspace, and I’ve started running again.
LOOKING GOOD WITH YOUR TOP
OFF IS A KEY JOB REQUIREMENT
– WERE YOU CONSCIOUS ABOUT
YOUR BODY CHANGING OVER
LOCKDOWN?
Obviously I am photographed topless a lot,
and I’m known for my fitness and nutrition,
but I gave myself some time off and now I’m
back at it again. One of the most important
things right now is to build your immune
system up and that is something I have always
done. I have been a fan of vitamins for years,
and have done a lot of work and research on
the benefits of taking them. That’s why I love
supporting British brands I truly believe in,
rather than as any type of gimmick, and as a
brand ambassador for Vitabiotics Wellman I
can properly champion them.
HOW HAS THE MODELLING
INDUSTRY CHANGED OVER
THE YEARS?
I never really fitted the mould of the male
model when I first entered the industry.
I always followed my own beliefs, rather
than current trends, and that is still my way
of thinking. Where things have changed so
much, especially in the digital space, is social
media and the use of it as a huge platform to
generate interest. The rise in influencers and
bloggers has been sudden, and that’s really
changed the way the modelling world works
– especially on Instagram.
2020 WAS A TEST OF POSITIVITY
– HOW DID YOU STAY HAPPY?
Exercise is by far the most important thing
for me. I had cabin fever towards the end the
second lockdown, and turning back to my
fitness regime really helped me cope. I also
had such a lovely upbringing, and I think
the qualities my parents instilled in me – to
always treat people well and to generally be
as kind as possible – come back around and
ultimately make you feel good.
DAVID GANDY IS THE AMBASSADOR FOR
VITABIOTICS WELLMAN. FOR MORE DETAILS, VISIT
VITABIOTICS.COM
JANUARY 2021 9
NEWS

3 WAYS TO...
MAKE THE
MOST OF REST
T T

Photo Michael Reaves/Getty Images

BREAKING BARRIERS
Chris Nikic proved anything is possible in
November, when he became the first person
with Down’s syndrome to complete an
Ironman. The 21-year-old finished 14 minutes
before the official cut-off time, completing
the 2.4-mile swim, 112-mile cycle and 26.2-
mile marathon in 16 hours 46 minutes. Nikic
the BBC after the race:
“To Chris, this race was more than just a
finish line and celebration of victory. Ironman 1. STRETCH OUT
has served as his platform to become one step Stretch the muscles you aren’t
closer to his goal of living a life of inclusion, using – say, your hamstrings if
normalcy, and leadership. It’s about being an you’re bench-pressing. It won’t
example to other kids and families that face affect your set, but it will aid overall

Photography Getty Images | 1. International Journal of Environmental Research and Public Health 2. Cubbits and Onepoll, 2020
was supported throughout by his race guide, similar barriers, proving no dream or goal is flexibility and blood flow.
Dan Grieb, and his father, Nik, who spoke to too high.”
2. STAY ACTIVE
Try ‘active’ rest, such as performing
OUT OF OFFICE
The world of work has been flipped on its head,
a few press-ups during a squat
session, to keep your heart rate up
and maximise fat burn.
but despite most of us making do with makeshift
home set-ups, research from mental health 3. THINK AHEAD
organisation TalkOut shows just 56 per cent of Rather than mindlessly scrolling,
workers have received any support or advice from use this time to think through
the technique for your next set.
Breathe
their employers since the start of the pandemic.
In the same survey, 51 per cent said they felt Visualising cues like ‘heels down,
chest up’ for the deadlift can make a

Easy
insecure about their jobs and 35 per cent said
difference.
their mental health had worsened this year. If you
can relate, TalkOut is the voice for mental health
in the workplace – find out more at talkout.com The defining product of

7 IN 10
2020, the face mask, does
nothing to hinder oxygen
uptake or increase carbon
dioxide ‘rebreathing’,
according to a new study office workers say
that found exercise their screen time has
performance, and blood gone up since working
and muscle oxygen levels
are not affected if you’re
from home.2
healthy and prefer to
wear a mask when you
work out.1

10 JANUARY 2021
MIND

3 WAYS TO...
AKE IT
ROM EAR UNWIND WHEN
WORKING FROM
HOME
amining earwax may be the
way of checking the long-
m levels of the stress hormone
sol. According to an article in the
nal Heliyon, attempts to measure
sol levels in blood or saliva are
riously problematic, and run
isk of adding to the stress of
ubjects. Now researchers hope
mple earwax test, which can be
ed out at home, will prove to be the 1. CREATE A PLAYLIST
“Everything in our world vibrates to

‘gypsy
eakthrough in the diagnosis of
different frequencies and we are no
ditions like depression. exception,” says wellness expert

king’
has admitted that in 2016 he
planned to end his life in a
high-speed car crash. In his
new autobiography, The Furious
Method, the boxer said it was
only the thought of leaving
his five children fatherless
that pulled him back from
Priyanka Lugani. “The music we
listen to influences our thoughts,
emotions and energy, so pick
mindfully – I recommend a soft
frequency such as classical music.”
2. EAT CONSCIOUSLY
“The gut is so important to overall
wellbeing, so nourish it wisely,” says
Lugani. “Smoothies are a great way
to boost immunity, with adaptogens

£30,000
the brink. Fury turned to a
therapist for help and now
encourages others to do the
has been raised to help the family of 77-year-old former
same. He recounts a story of
Hull City striker – and club record goal scorer – Chris
Chilton with the costs of care related to his Alzheimer’s how a young man turned up
at his door because he was
disease. The appeal had set out to generate just £1,000.
The news comes as former British and Irish Lions rugby thinking of committing
player Roy Laidlaw revealed he too has Alzheimer’s, suicide: “I took him on a run,
aged just 67. The number of ex-football and rugby we talked things over, and
players now suffering with dementia has re-ignited I recommended he get
concerns around contact sports and brain injury. professional help.”
like ashwaghanda and ginseng
widely available in powder form.”
3. PRACTICE GRATITUDE
What are you thankful for today?
“When we express gratitude our brain
releases dopamine and serotonin,”
says Lugani, “the neurotransmitters
responsible for our mood and
emotions, making us feel happy.”

GAME ON
Words Simon Cross Photography Getty Images

Video games may be the surprise

element that kept parts of the UK going through the
lockdowns of 2020, according to a study that found
gaming is ‘positively associated with wellbeing’.
Oxford researchers looked at data on two games,
Plants vs Zombies: Battle for Neighborville and
Animal Crossing: New Horizons, and found that
people who enjoyed both reported more positive
feelings of wellbeing.

12 JANUARY 2021
BODY

7%
is the increase in
anaerobic capacity
when you work out
later in the day,

EVERYDAY
according to the
University of North
Texas. While early-
morning sweat-

OCCURRENCE
outs might be your
preferred way to
train, try saving
your big lifts for the
afternoon or early
More than half of UK adults exercised every single day during 2020’s lockdowns. That’s up from a third evening to reach
pre-pandemic, and suggests fitness is as fundamental to alleviating anxiety as it is to building your best body. peak power.

MUSCLE MAKE-UP
WHAT ARE YOU MADE OF?
Muscles contain bundles of fibres within protective
sheaths called fascia, which are themselves bundled
together. The biggest bundle is the muscle itself. The
next biggest is the fascicles, containing the long, single-
celled muscle fibres. These are then divided into
myofibrils, which are divided again into myofilaments,
made up from chains of sarcomeres.

Dress to
Compress
CONQUER ANY CLIMB
Compression kit could
reduce strength loss
after a strenuous On the bike, the key to conquering a big climb
session, according is to break it into segments, says ‘Everesting’
to research from world-record holder Sean Gardner
“Uphill cycling is as much of a mental challenge as a physical
Tohoku University. one,” he says. “Having short-term goals gives you something

10 HOURS
The amount of time the average
UK worker spends sitting down
– bad news for your muscles,
heart, and general health. Try not
Study subjects that
wore a below-knee
compression garment
were able to get back
to full strength
to hold onto during the tough moments and push through. They
might be as simple as getting to the next postbox or bend in the
road. If you divide the ascent into manageable pieces, it will be
much easier to comprehend.”
HANG ON, WHAT’S EVERESTING?
Simple: find a hill with a high enough gradient (between 6-12
Photography Getty Images

to stay in the same position for
more than half an hour at a time:
stand up, have a stretch, do a few
press-ups. Regular movement
is essential to keeping your
metabolism ticking over.
per cent is ideal), then cycle up and down it enough times to
after a fatigue- climb 8,848m – equivalent to the height of Mount Everest.
inducing workout The first Everester was George Mallory, who, in 1994, wanted
to mark the 70th anniversary of the disappearance of his
quicker than those grandfather on Mount Everest. Sean Gardner’s record of six
hours, 59 minutes and 38 seconds – set in September 2020
who didn’t.
– makes him the first person to dip under seven hours.

14 JANUARY 2021
N E W Y E A R N E W Y O U

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COVER STAR
N:
MEET THE FRONTMA
Alex
C ro ck fo r d
Gracing the cover this issue is fitness model and
personal trainer Alex Crockford. The 30-year-old
believes in sustainable gains: lifestyle and training
changes that can create fitness for life, rather than
flash-in-the-pan diets and workout programmes that
foster a boom-and-bust mindset. In 2016, Crockford set
up the CrockFit app – which has grown to include gym,
home, bodyweight and nutrition plans – and you can
access a load of free training tips and workouts on his
Instagram (@alexcrockford) and YouTube.
18 JANUARY 2021
ALEX, EVERYONE’S HAD TO ADAPT AND
IMPROVISE AS BEST THEY CAN THIS YEAR –
HAS YOUR FITNESS ROUTINE CHANGED MUCH
AS A RESULT OF THE VARIOUS RESTRICTIONS?
Yeah completely. My method of training is always a
mixture of weightlifting and gym training, along with
Photography Eddie Macdonald
some bodyweight stuff and running. It’s always been
varied, but back in March when we first went into
lockdown I obviously had to go into home-training
mode – that began with purely bodyweight, but I
progressed it to single-piece equipment workouts.
I just used as much creativity and variety with resistance
 Rapid
Responses
“There is a WORKOUT
sweet spot of WISDOM
maintenance
FAVOURITE BIT OF
FITNESS KIT?
Dumbbells.
ALEX CROCKFORD’S THREE
QUICK-FIRE TRAINING TIPS
calories that
allows you to BE SPECIFIC
Often people don’t feel happy with
BEST CHEAT MEAL?
Burger or pizza, or enjoy your food, their progress, because they have
no idea where they want to get
build muscle
cookies, doughnuts
and lots of to. As soon as you materialise in
chocolate. your mind how you want to look

and stay lean or what numbers you want to hit,

and set a timeline for hitting those

all year round” goals, you create a sense

FAVOURITE
WORKOUT MUSIC?
80s and 90s rock.
bands, dumbbells, TRX Straps and
kettlebells as I could.
BEST TIME
TO TRAIN?
First thing, or early HOW MANY TIMES A WEEK DO
afternoon. YOU TRAIN?
The past 12 weeks – and pretty much
culminating in the MF cover shoot
– I went back into a weights-focused
BIGGEST GRIPE routine at the gym: lifting four times
IN THE GYM? a week. I supplemented that with
People lifting too running and cardio, but the main
heavy with shocking
technique. structure was gym-based. The split
routine varied, but most of the time
it was a variation on push, pull, legs.
I’m currently without a programme,
which is quite rare for me, but I’m
FAVOURITE
enjoying the flexibility. I normally say
EXERCISE?
Dumbbell goblet it’s best to follow a programme, because
squat. most of the time it is, however there
are some pros to listening to your
body and doing what instinctively
feels right. So at the moment if I’m
HARDEST not feeling right or I’ve got DOMS
EXERCISE? all over my body, I’ll have a day off,
Burpees [though
Crockford did once or go for a walk and do yoga.
do 5,578 in
24 hours…] DO YOU PAY EQUAL ATTENTION
TO YOUR NUTRITION?
Nutrition is a key part of my habits,
and it’s really ingrained in me now
DREAM TRAINING – I struggle to not think about it, to
PARTNER? be honest. I’m always looking to get
Prime Sylvester
Stallone – I imagine fitter and stronger, but look aesthetic
those workouts went as well. There are of course some
on for hours! days in the weekend where I ‘let loose’
and enjoy a nice cheat meal, but
my day-to-day habits are pretty on
of urgency and motivation.
TRACK PROGRESS
The more data you have, the more
ability you have to adjust when
form. In terms of calories, I like the things aren’t going well. Taking
advantage of the technology
term ‘main gain’ – not maintain, but
at our disposal – tracking your
main gain – because a lot of people nutrition, your steps, your
get stuck in a cycle of cutting and workouts, your energy output,
bulking, but there is a sweet spot of your sleep – can help you
maintenance calories that allows you measure where you’re at and
to enjoy your food, build muscle and ultimately reach your goals faster.
stay lean all year round.
RECOVER RIGHT
WHAT’S THE BIGGEST Stress, sleep and recovery
MISTAKE YOU’VE MADE OR are still massively overlooked.
There’s a big emphasis on training
LEARNING CURVE YOU’VE
and stressing out the body, but
EXPERIENCED IN RELATION looking at the importance of
TO YOUR FITNESS? downtime – for both body and
In the early days, when I first started mind – through everything from
working out, I did what most young breathwork to less mainstream
men do and followed my ego. When methods like infrared therapy, can
you’re young, you don’t get injured make a huge difference.
and it’s all about lifting as heavy as
you can, as fast as you can, and that
eventually led to quite a lot of lower
back pain that took a long
time to recover. That taught me
that slow, progressive overload and
increase in volume works wonders.
So many people can lift 80kg
deadlift, so the next week they want
to lift 100kg and the week after that
120kg, but then their form gets
worse and worse, and then the injury
comes. The mindset of lifting the
same weight for three weeks, then
upping the weight by just 5kg at
a time, can be hard to get into, but
you do that for a year and you will
make incredible progress – without
the injuries.
 SUCCEED IN STYLE

GIVE IT
SOME OOF
Ramp up recovery with the
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OOFOS (just keep them on the
down-low)
Recovery footwear specialists OOFOS
have released a new closed-toe option, the
OOmg eeZee – which is more comfortable
to wear than it is to pronounce. While you

“REDUCE ENERGY could be forgiven for confining these to

the privacy of your own home, there are
EXERTION IN THE more important things than looks, and what
OOFOS lack in conventional style they make
ANKLES BY UP TO up for in supreme comfort and recovery-
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20 PER CENT” Made to alleviate tightness and joint
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just long days on your feet, OOFOS’
proprietary OOfoam™ technology and bio-
mechanically engineered footbed absorb
37 per cent more impact than traditional
footwear foams – reducing energy exertion
in the ankles by up to 20 per cent. 
Unlike the original sliders, the full foot
coverage of the eeZee makes for a more
practical option in winter – the canvas-like
upper material hugging your foot, without
GET THE OOFOS OOMG EEZEE FOR £110 AT OOFOS.CO.UK
feeling overly restrictive.

JANUARY 2021 21
BASELAYERS

HOLD
TIGHT
Keep out the worst of
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RUNDERWEAR
RUNNING BASELAYER
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As comfy as they come, Runderwear’s

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Comfort HHHHH
Warmth HHHHH
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OVERALL HHHH

22 JANUARY 2021
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and this top – breathable, temperature-
regulating and moisture-wicking
– combines premium performance
with planet-friendly design.
Le Col specialises in serious cycling
kit made from quality materials, and
this baselayer continues that high-
performance theme. Woven in one
complete piece to eliminate seams
means it sits under outer-layers without
irritation, while breathability and
warmth are provided with the Pro Mesh
construction and long-sleeve coverage,
respectively. It also looks the business.
An all-purpose baselayer just as at
home halfway up a mountain as it is
blocking out stiff headwinds on a spin
round the block, this heat-locking long-
sleeve features Omni-Heat 3D tech to
reflect body heat back the way it came.
Four-way stretch fabric brings the
comfort, and antimicrobial treatment
does a decent job of keeping body
odour at bay.

Comfort HHHHH Comfort HHHHH Comfort HHHH

Warmth HHHH Warmth HHHH Warmth HHHH
Wicking HHHH Wicking HHHHH Wicking HHH H
OVERALL HHHHH OVERALL HHHH OVERALL HHHHH

MEGMEISTER DRYNAMO
WINTER BASE LAYER ENERTOR UNISEX BASE LAYER NIKE PRO LONG-SLEEVE TOP
£64.95, shop.megmeister.com £64.99, enertor.com £31.95, nike.com

DRYNAMO technology is designed to
control the flow of sweat to keep skin
dry and your body in a temperature
equilibrium. That works well during
low-intensity training, but when you’re
working hard it’s difficult to notice much
of a difference. That said, when it’s
Baltic outside this top comes to the fore.
If you like your baselayers to squeeze
and support, Enertor’s does a fine job
of being both breathable and relatively
comfortable while it clings to your torso.
Advanced Nilit® Innergy is supposed
to reduce lactic acid build-up by
converting the body's energy into
Far Infra Red Rays.
Nike’s slick good looks are on display
here, but the Pro Long-Sleeve lacks
some of the more technical features
boasted by other tops in this list. That
said, if you’re looking for a simple
baselayer that’s comparatively cheap
and easy on the eye, you could do a lot
worse than this top.

Comfort HHHHH Comfort HHH H Comfort HHHHH

Warmth HHHH Warmth HHHH Warmth HHH H
Wicking HHH H Wicking HHH H Wicking HHH H
OVERALL HHHH OVERALL HHH H OVERALL HHH H

JANUARY 2021 23
TECH TALK

HACK, TRACK
AND BURN
Cutting-edge tech to unleash a leaner you
A year-long pandemic was always going to make it easier to gain unwanted weight than
it was to shift it. And that’s OK – we’re all in the same (slightly wobblier) boat. But as we,
hopefully, emerge from hibernation, if shifting a bit of lockdown lumber is your big goal for
2021, help is at hand. From the most motivational home cardio kit, to brain-hacking headsets
that improve your weight-loss chances, we’ve got the fat-busting tools you need to hack,
track and burn your way to a lean physique in the year ahead.

cheap and there’s a £40 monthly fee to strangers, which is motivating – and
PELETON TREAD access the classes (at 173cm x 84cm a bit addictive – if you’re competitive. 
£2,295 or x 157cm and 131kg, it also has a larger It’s not just about about cardio,
£59 per month,
BURN onepeleton.com 
footprint than some rival treads). 
However, you get a decent 150cm
either. You can invest extra in
accessories like dumbbells and bands
running space, and easy-to-use – or use your own – for workouts that
Having transformed controls for shifting up the tempo in combine cardio and strength. One
the spin-bike 0.1mph increments – from 0 to 12.5mph frustration is that you can’t stream your
experience, Peloton Tread now wants – while the incline adjusts from 0 to own music or video from services like
to rehab the reputation of the ‘dreadmill’. 12.5 per cent, in 0.5 per cent gradient Spotify or Netflix.
The equipment is different, but the increments. The crisp, bright, 24-inch
concept is the same: a piece of high- HD touchscreen has a built-in camera Features HHHHH
quality cardio equipment backed up by and brings guided classes nicely to
high-energy, studio-style live and on- life, killing some of the drudgery of Innovation HHHH
demand workouts. A motivational mix gym-based treadmill slogs. It also lets OVERALL HHHH
of pure cardio and strength combination you compare your stats to random
sessions, all
beamed straight
to your home, to
torch more body fat. 
But if you like
the idea of joining
this revolution,
you’ll need two
things: money
and space. The
treadmill is far from

24 JANUARY 2021
 JAXJOX INTERACTIVE STUDIO
£2,199, jaxjox.co.uk

This interactive, studio-style home HACK

training set-up delivers a fat-burning
combination of strength, cardio
and recovery in one. It comes with
space-saving adjustable dumbbells –
weighing up to 43.5kg – 19kg selectable SUPERSAPIENS + ABBOTT LIBRE
kettlebells, a smart push-up bar and a SENSE SPORT BIOSENSOR
connected foam roller. Like Peloton for From €130, supersapiens.com 
floor workouts, there’s coach-led live
and on-demand workouts, all beamed Originally
to your home via a super hi-def designed
screen and 20-watt soundbar that to help
also offers Spotify and Apple music diabetics
streaming. manage
blood-sugar
Features HHHH levels, these
Innovation HHHHH skin-worn
biosensors
OVERALL HHHH can now
help anyone
optimise
their
nutrition
WAHOO KICKR BIKE SMART outdoor wheels. It packs customisable
gearing and simulated shifting, a belt-
and fuelling.
Each sensor
£2,999.99, uk.wahoofitness.com
driven motor for quieter rides, and injects a
automatically lifts and lowers the bike thin filament
Jumping on the saddle of an indoor bike
to match ascents and descents. under the
can torch fat, lower bad cholesterol and
skin, using
improve cardio fitness. And if you want Features HHHHH interstitial
something that mimics your regular
fluid from
outdoor ride, the KICKR Bike’s five-point Innovation HHH H
around
adjustable fit can be customised to
OVERALL HHHHH the cells to
match the specs and geometry of your
measure
real-time
glucose
levels. The
live readings can reveal when to fuel,
what your body responds to best, and
which lifestyle factors – like sleep and
stress – affect your blood sugar levels
outside of workouts.
The sensors are easy and painless
to apply, and comfortable enough
to wear, though the idea of inserting
something under the skin takes a little
getting used to. Each sensor lasts for
up to 14 days and your readings sync
via NFC to the partner app with a tap
of your phone. They’re not cheap, but
you can use them for short periods
intermittently to learn about your own
glucose responses.

Features HHHHH
Innovation HHHHH
OVERALL HHHH

JANUARY 2021 25
TECH TALK

MODIUS SLIM
£499.99, modiushealth.com

Controlling body fat while

watching Netflix sounds
too good to be true, but the
Modius Slim does just that.
If you’ve ever lost weight,
then bounced it all back on
a few months later, there
could be more than diet
and exercise at play. Each
of us has a natural set point
which dictates our body-fat
levels, and this neuroscience
headset emits tiny electrical
pulses that stimulate
your brain’s controls for
metabolism, fat storage and
appetite, helping you shift
your baselines and reduce
food cravings. 

Features ★★★★★
Innovation ★★★★★
OVERALL ★★★★★

KETOSCAN MINI Features ★★★★★

£179, ketoscanmini.co.uk 
If you’re following the keto diet, this
handy little breathalyser helps you spot
when you’re burning fat as your main
fuel source, simply by measuring the
concentration of ketones in your breath.
The tests are quick and easy, your
results sync to an app and, over time,
allow you to change the effectiveness
of your workouts and customise your
diet to prioritise weight loss. It can
also help spot if you veer too far into
potentially harmful ketoacidosis.
Innovation ★★★★★
TRACK
OVERALL ★★★ ★
POLAR VANTAGE V2
£449, polar.com
The Vantage V2 is an excellent all-round
multisport watch with detailed fitness,
sleep and recovery tracking along with
daily guided workout recommendations,
but it’s the tracker’s innovative fuelling
feature that makes it stand out as a fat
fighter. FuelWise uses your heart rate to
help you understand when to fuel during
a cardio running workout, but also
provides a detailed post-run estimate
of when and how much fat, carbs or
protein you used as a fuel source during
your training. 

Features ★★★★★
Innovation ★★★ ★
OVERALL ★★★★★

26 JANUARY 2021
 FITTRACK DARA ETEKCITY DIGITAL NUTRITION
£59, uk.fittrack.com  SCALES
£29.99, etekcity HUAWEI MIRROR SMART SCALE
Weight loss tends to grab a lot of fitness £69.99, consumer.huawei.com
headlines, but if you want to burn fat You can’t out-train a bad diet, and if you
and not muscle you need more nuanced want to burn body fat, fast, it can help Another smart scale that helps you
insights than your day-to-day kilos. to get granular on your nutrition. These chart your progress across a range
FitTrack digs deeper, measuring 17 app-powered digitals scales make it of metrics, the Mirror scale doesn’t
different parameters including fat mass easier to dive into gram-level detail with quite offer the level of detail you’ll find
(broken into visceral and subcutaneous your macros and become familiar with on the FitTrack, but you still get much
fat), muscle mass, bone mass, protein nutritional values, with data for nearly more than your standard scales. That
mass and hydration – all to help 8,000 food items. Read-outs include includes body-fat percentage, visceral
you ensure your training, diet and calories, calories from fat, total fat, fat, muscle mass, and an estimated
lifestyle decisions are having the body cholesterol, sodium, potassium, total basal metabolic rate – the number of
composition impact you really want.  carbs, and protein. calories you burn just staying alive.
Words Kieran Alger

Features ★★★ ★ Features ★★★★★ Features ★★★★★

Innovation ★★★★★ Innovation ★★★★★ Innovation ★★★★★
OVERALL ★★★ ★ OVERALL ★★★ ★ OVERALL ★★★★★

JANUARY 2021 27
IN FOCUS NEW YEAR FITNESS

28 JANUARY 2021
NEW
YEAR
Improve every facet
of your fitness in
2021 with expert
advice to maximise

SAME YOU
your potential

BUT
BETTER JANUARY 2021 29
IN FOCUS NEW YEAR FITNESS

e all know the New Year drill: bold health

and fitness goals for the months ahead
that, for many, never come to fruition.
Whether that’s a drop in body fat or
overcoming a weights-room plateau,
it’s easy for best-laid training plans to
fizzle away as January motivation fades.
Luckily, there is a better way to set
yourself up for a year of health and fitness
gains, by using this time to take a step back
and make some key adjustments. Focusing on a few
fundamentals can help you reap long-term rewards. RUN Running’s a Marmite sport: some
These areas of improvement encompass far more THE love it, some avoid it all costs. But
than how many times you head to the gym, and GAUNTLET adding it into your training doesn’t
having a holistic approach is essential to making great mean you need to slog out mile after
mile every week.
leaps toward your training goals. Here, we speak to
Omar Mansour, personal trainer and co-founder of
leading experts across a range of disciplines to find Track Life LDN, is a staunch advocate of running for all-
out the fundamentals you need to focus on this year. round fitness. “Not only is it one of the best exercises for
the heart and lungs,” he says, “but it strengthens the legs,
core and even some of the upper body.”
In the gym or strength training from home, when And the good news is that to gain the benefits of
it comes to pushing progress, variety is vital. “If you running, you don’t need to make big adjustments to your
MIX don’t adapt your stimulus,” says Ben Gotting, co- training plan. “For a total beginner,” says Mansour, “after
AND founder of The Foundry, “your body’s development just a fortnight, noticeable changes can be seen from
MATCH will stagnate.” running twice a week
Adding varied stimuli to a plan is necessary when for around 30 minutes.

FORM
there is either a consistent inability to increase the Increase the duration or
loading pattern, or physical development has stopped. For advanced gym- intensity of runs every
goers, Gotting advises changing programming every four to six weeks.
There’s no
CHECK four weeks – but by no
more than ten per cent
“If you’re working at shortage of ways
Technique tips to run
stronger for longer – to ensure that fitness

sub-maximal effort, to add variation to

your sessions, but STRAIGHTEN UP
levels don’t plateau.”
The key to getting
you will achieve the method needs to
challenge the body.
Minimise lateral
movement at your hips,
the best out of your
running is consistency.
sub-maximal results” “If you’re going to the
gym and working at
torso and shoulders,
conserving energy for
“If you are stopping and
starting your training
propelling your body
sub-maximal effort,” Gotting says, “you will undoubtedly achieve sub- forward instead of side to every week,” says
maximal results.” side. Strength and core Mansour, “you might see
He suggests that one of the best options to mix work will help. limited improvements.
up your routine is the ‘rest pause’ h d Use different styles of
Photo Jermaine Binns

“Work to technical failure in the t CHILL OUT running and mix up

elaxation is essential
12-rep or 40-70-second time und maintaining effortless terrains and routes. Try
tension range, for example, then nning form. Think about hill, trail, track, and
pause for up to 20 seconds and elaxing your shoulders even beach runs to keep
try to force a further four to six while driving your arms things interesting.”
forward and back.
reps out.” ‘Muscle rounds ’ are
another option to add variety. LEAN IN
“Take a load you can complete Lean forward slightly,
for eight to ten reps and go for instead of being too
six,” says Gotting, “then rest right. Your torso should
e in front of your hips,
for 20 seconds and bash out a without hunching your
further six reps. Keep going until Ben Gotting and Dave houlders excessively.
you have achieved 24 in total.” Thomas, co-founders his enables the correct
of The Foundry uscles to engage and is
more efficient position
to accelerate from.
30 JANUARY 2021
 “Working on
mobility deficits can
allow you to train
more intensely at a
more frequent rate”

STAY
MOBILE
MOBILITY MOVES
Putting everything you’ve
got into building muscle
or stamina is all well and Physio Andrew Goodall’s go-to stretches
good, but you also need to ensure your body is
functioning effectively. Failing to put time aside
to focus on prehab, flexibility and mobility will
lead to hurdles and possibly injury later down
the line.
“Although the body is fairly robust, to
reduce your chance of injury, working on
mobility deficits or strengthening weak areas
‘WORLD’S PIGEON STRETCH HIP FLEXOR STRETCH
can allow you to train more intensely at a more
GREATEST STRETCH’ For opening the hips and Opens the hips, while
frequent rate,” says Andrew Goodall, specialist To open the hips, improving flexibility. reducing tension in the
musculoskeletal physiotherapist at Pure mobilise the thoracic quads and hip flexors.
Sports Medicine. spine and improve range • Lie on a mat, with one
“Include mobility, flexibility, and prehab of motion. leg bent and flat in • Begin in a kneeling
front of you and the position, then bring
principles prior to starting a session,” continues • Step your left foot other leg stretched out your right foot forward
Goodall. “Begin slowly and build up the towards the outside straight behind you. so that your right knee
same as any new activity or exercise. Focus on of your left hand. • Once stable, bring the is directly above your
building a consistent process initially, then look • Move your left elbow weight of your body right ankle.
inside towards your down on your front leg • At the same time
to increase difficulty or intensity.”
left foot, then continue and try to keep your extend your left leg
However, trying to isolate these different the movement by hips square. behind you so that
elements in addition to an existing training moving your left hand • Relax, and breathe your left knee is behind
plan can cause unnecessary stress. Instead, outside of your left foot. into the stretch. your left hip and the
incorporate movements that can fit seamlessly • Rotate and reach • Once you’ve hit 30 top of your foot is on
towards the ceiling. seconds or more, the ground.
into your existing routine. Think Romanian • Return to the start and slowly bring yourself • For a deeper stretch,
deadlifts for hamstring mobility, or soleus switch sides. back up and repeat on drive your knee into
strengthening for runners. the other side. the ground.

JANUARY 2021 31
IN FOCUS NEW YEAR FITNESS

For something
as simple as
SLEEP getting into bed
FOR and shutting
SUCCESS your eyes, sleep
is one of the
main problem
areas for consistent progress. If you’re
not getting enough quality rest, you
could be severely hampering your
development.
According to Dr Irshaad Ebrahim
of The London Sleep Centre,
exercise and sleep are a hand-in-glove
relationship. “If you take someone
who has exercised for an hour in the
day,” Dr Ebrahim explains, “that
GET
night they will have more deep BACK
restorative sleep. It’s within non-rapid TO With gyms and studios full to the rafters with expensive
eye movement (NREM) sleep where BASICS equipment, it’s easy to shun the simple stuff. But
tissue regeneration and the growth spending time developing how you train without kit
and repair occurs.” is one of the best investments you can make for your future fitness goals.
If that balance is lost, however, The most obvious benefit to bodyweight training is convenience. Get it
it can have a dangerous effect on right and you can train through anything, from a global pandemic to a family
your ability to train and improve. holiday. It also offers the ability to focus on core training principles like mobility
“Overexercising,” Dr. Ebrahim and form, with a significantly lower risk of injury.
explains, “is where you tip the balance “Anyone aiming to advance their skills in other fields of training needs to
and start utilising reserves you do understand the mechanics of the body,” says
not have.” When that happens, the
body’s ability to grow, develop and
TRY THIS Andrew Julien, personal trainer and Turf
Games ambassador. And bodyweight training
PT Andrew Julien’s
strengthen muscles is hampered. full-body bodyweight doesn’t limit the opportunity for strength
One thing that can help ensure workout gains, either. “Like with all forms of training,”
optimum sleep time is removing says Julien, “putting on muscle with your own
electronic devices. “Avoid technology bodyweight just requires time and dedication.
an hour prior to going to bed and half The trick is utilising varied movements that
an hour after you wake up,” says Dr. challenge the body: angles that force the
Ebrahim. “Give yourself that window muscles to work harder, or eccentric and
of tech-free downtime.” isometric techniques.
And if you want to stick to weights,

1a. Pull-up x 10
“Like all forms of
1b. Press-up x 20
(60 secs rest / repeat
training, putting on
x 3-5 sets) muscle with your
2a. Prisoner Jump Squat
x 20 own bodyweight
2b. Burpee x 10
(30 secs rest / repeat just requires time
x 3-5 sets)
3a. Isometric Press-up
and dedication”
x 20 secs bodyweight exercises can compliment,
3b. Wall Sit x 45 secs rather than replace, your usual routine.
(30 secs rest / repeat
“Try throwing in a bodyweight exercise that
x 3-5 sets)
complements your gym training,” says Julien.
4a. Plank x 30 secs
Photo Ellie Black

“For example, after a chest press, I'll take

4b. Hollow Hold x 30 secs
(30 secs rest / repeat
myself down to the ground and perform
x 3-5 sets) a set of press-ups.”

32 JANUARY 2021
 Consistency is key to any training plan, and it covers
everything from workout frequency to getting your
PREP nutrition on point. “Wanting to make something a habit
MAKES and actually achieving that are very different things,” says
PERFECT Dave Thomas, co-founder of The Foundry. “The key to
forming a habit is to set achievable benchmarks, rather than
unrealistic goals that you already know you won’t meet.”
This is where rituals come in. “Pack your gym bag the day before a morning
training session and put your trainers by the front door,” says Thomas. “My
fail-proof ritual is to put my running shoes on and have a coffee while listening
to a specific playlist. By the time I’ve done that, I’m practically walking out the
Photography Getty Images

door on automatic.”
Thomas also flips the idea of goal-setting and focuses on emotional
triggers. “We ask people why it’s important that they achieve their goals and
what they feel they need to do to achieve them,” he explains. “Long-term
results are more about consistently sticking to exercise you enjoy, rather than
putting yourself in a physical and emotional hole for four weeks to hit an
arbitrary weight-loss target.”

You know that having a

FORM good diet is essential for
CLEAN-EATING optimum health and a good
level of fitness, but getting
HABITS it right can seem a complex
process. In short, a good diet
for performance should provide enough energy for you to
meet the demands of your training, as well as the correct
nutrients to kickstart appropriate recovery.
“Consuming foods containing simple sugars and/
or saturated fat will just give you a short sharp spike of
energy and then a reduction, leaving you fatigued or
sluggish, and negatively affecting your training and
mental health,” says dietitian and British Dietetic
Association spokesperson Hannah Whittaker.
“Food preparation is a brilliant way to ensure that
you don’t grab foods that will not benefit your training,” “Don’t aim
Whittaker explains. “Don’t drastically change your diet
overnight, as you’re likely to relapse very quickly. Ask
for perfection;
yourself, are your goals realistic? Don’t aim for perfection; aim for
aim for consistency.”
consistency”
NAIL YOUR NUTRITION
Fast food tweaks for a healthier diet
• Focus on small changes instead of dramatic shifts in your diet.
Crash diets are likely to cause a relapse, are hard to maintain and tend
to be low in nutrients.
• Check the nutrition information at high-street coffee shops. Some
coffees can contain the same number of calories as a whole meal.
• Avoid foods that claim to boost metabolism and weight loss. There’s
little evidence to support them working.
• Be wary of reduced-fat foods. Having less fat than the original
product doesn’t make it healthy, and often means a load of added artificial
ingredients.
• Stay hydrated to minimise snacking. Filling your stomach with water
can lower your cravings.
• Don’t skip meals. It can result in poor training, fatigue, and means you
will miss out on essential vitamins and minerals.

JANUARY 2021 33
IN FOCUS FUNCTIONAL MOVEMENT TRAINING

MOVEMENTS
OVER
MUSCLES
REWIRE YOUR APPROACH TO STRENGTH TRAINING – TO FOCUS ON THE
ESSENTIAL MOVEMENT PATTERNS – FOR MORE EFFICIENT WORKOUTS,
REDUCED RISK OF INJURY AND A BODY BUILT FOR PERFORMANCE

ver since the golden age of bodybuilding,

REASONS TO TRAIN
E
the split routine has been king of the
training-programme castle. Chest days,

back days, leg days and the like have been
the go-to approach for most, regardless of
their training goals.
But just because it works for bodybuilders, doesn’t mean
it’s right for you – because sports science has repeatedly told
us that when it comes to health and performance, frequency,
variety and volume trump body-part split routines.
If you’re trying to develop both a solid physique and the
athletic capability to improve your sporting performance,
there’s very little carry-over from ‘chest day’ to the football
or rugby pitch, so new training solutions have to be found.
When information evolves, actions have to follow…
SPLIT OPINION
The problem with a split routine is that it’s often biased
towards exercises you like, so a lot of guys veer towards the
feel-good pump of the bench press and bicep curls over, say,
squats and lunges. The knock-on effect is a poorly balanced
training plan, leading to strength imbalances and, ultimately,
entirely preventable injuries.
There’s an efficiency element here as well. If you split
your training over body parts, you’re focusing a lot of time
and attention on one area, whereas a more efficient way to
train would be to include multiple muscle groups in the same
session. This increases the frequency of stimulation of each
muscle, because you train muscles three to four times per
week, rather than just once.
The counter-argument is that with a movement-based
approach you don’t train individual muscles as hard, but you
can still max out and lift to failure in a whole-body workout.
Training movements makes your overall training time
decrease, but your volume and intensity increase.
MOVEMENTS
BUSY-GYM FRIENDLY
This type of training can be done with fewer items of
kit – a great workout can be put together with a basic
barbell/dumbbell/kettlebell set-up. In a busy gym it’s
ideal, because you won’t be queueing for equipment
and you don’t need much space.
TIME EFFICIENCY
A whole workout can be done in 30-45 minutes, so
you’re in and out of the gym quicker, without sacrificing
your workout quality.
EXERCISE VARIETY
You’re not relying on machines with this type of training,
so you can mix up the exercises. For example, rather
than a hamstring curl machine, you can straight-leg
deadlift with a barbell or dumbbell, swing kettlebells,
use a GHD, do Nordic curls and so on. You’re limited only
by your creativity.
REDUCED INJURY RISK
By ensuring your programme covers all of the human
movements in a given training week, you reduce the
likelihood of muscle imbalances and injury.
SPORTS PERFORMANCE BENEFITS
These workouts aren’t for vanity – that’s a secondary
benefit. Instead you focus on strength, power and effective
movement, which have tangible benefits for sport.

34 JANUARY 2021
 “When it comes
to health and
performance,
frequency, variety
and volume trump
body-part split
routines”

JANUARY 2021 35
IN FOCUS FUNCTIONAL MOVEMENT TRAINING

MAKING MOVES
By taking an overarching view of physiology
MASTER THE
MOVEMENTS
and how the body moves, you can put
together more efficient and effective training
programme templates. Rather than focus
on, say, a bicep exercise, you would look at
upper-body pulling variations where you
HOW TO DO THE MORE COMPLEX
train your back, shoulders and biceps in one
movement. You can still do accessory work EXERCISES IN THE PROGRAMME
such as curls, but these fit in around the
compound movements.
FRONT SQUAT
7 HUMAN • Assume a strong front-rack position: tight core, upright posture, bar held across
the chest and elbows high.
MOVEMENTS • Maintaining an upright torso, push your hips back and slowly squat down.
• When you reach full depth (thighs at least parallel to the floor), drive through your
heels to stand back to the start position.
SQUAT
Bodyweight squat, goblet squat,
back/front squat
LUNGE
Standard lunge, step-up,
reverse lunge, split squat
PUSH
Press-up, bench press,
shoulder press
PULL
Bent-over row, high pull,
pull-up, deadlift
HINGE
Kettlebell swing, deadlift

ROTATION
Russian twist, barbell rotations,
medicine ball rotations
BENT-OVER ROW
GAIT
• Push hips back and maintain a straight back.
Walking, running, sprinting
• Grip the bar (over or underhand will work).
• Pull the bar to your chest, squeezing your shoulder blades together through the
pull while maintaining that straight back.
To begin with, your training programme • Slowly lower the bar to the start position and repeat.
needs to contain each of these movements
in order to be truly balanced. That allows
you to maintain a training intensity without
over-relying on single movements or muscles,
which potentially increases injury risk.
Now you have an idea of movements, you
can look at manipulating load (weight), volume
(sets and reps) and intensity (rest periods) to
bring about different results. You can do that
in a single week by alternating heavy and
Exercise photography Tom Miles

lighter days, or periodise it into blocks, such

as a strength block where you’d only lift
heavy. It’s a training approach designed to
be as versatile as possible.
TURN TO PAGE 38 FOR YOUR TWO-WEEK
MOVEMENT-FOCUSED WORKOUT
ROUTINE – BUT CHECK YOUR FORM
BEFORE YOU JUMP STRAIGHT IN.

36 JANUARY 2021
HANGING LEG RAISE
• Hang from a pull-up bar.
• Smoothly and slowly (go too quick and you’ll swing), lift your
legs up to a 90° angle, keeping them as straight as possible.
• Slowly lower back down, then repeat.
JUMPING PULL-UP
• Stand underneath the pull-up bar.
• Jump towards the bar, using the momentum from the jump
to help you complete the pull-up.
• Slowly lower yourself, drop down to the floor and repeat.

SWISS BALL UPRIGHT

ROLL-OUT ROW
• Start on your • Hold the barbell
knees with with your hands
your hands on slightly closer
the Swiss ball. than shoulder-
• Roll the ball width apart.
away from you • Stand up straight
until you feel and pull the
your core fully barbell to your
engage. chin, squeezing
• Once your your shoulder
torse is parallel blades together
to the ground, and flaring your
contract your elbows out to
abs to roll the the side.
ball back to • Slowly lower the
the start. bar back down.

SWISS BALL DORSAL RAISE FEET-ELEVATED

• Position your stomach on a Swiss ball, with feet on the floor. PRESS-UP
• Keeping your feet in contact with the floor, use your back
• Place your feet
muscles to lift your chest off the ball.
off the ground
• Feel the squeeze in your lower back, then slowly lower your
on a bench, a
chest back down to the ball and repeat.
stack of plates or
a Swiss ball (the
higher your feet
are, the harder
the exercise is).
• Perform a full
press-up as
normal – chest
an inch or two off
the floor – then
push your torso
back up until
your arms
are straight.

JANUARY 2021 37
IN FOCUS FUNCTIONAL MOVEMENT TRAINING

TRAINING
PLAN
PUT MOVEMENT LESSONS INTO
PRACTICE WITH THIS EIGHT-DAY
PROGRAMME
Across this two-week workout, you’ll perform each
of the movements your body is capable of. The plan is
to use a variety of different weights, sets and rep ranges.
You’ll also be performing cardio work to keep your
engine going and ensure a high calorie burn. Each workout
has a focus, such as strength, conditioning or volume,
and you’ll only be using a maximum of three items
of kit per session.

DAY 1: BARBELL STRENGTH

1. FRONT SQUAT
WEEK 1 6-8 reps / 5 sets / 90 secs rest

2. BENT-OVER ROW
6-8 reps / 5 sets / 90 secs rest
DAY 3: HIGH-VOLUME RESISTANCE TRAINING
3. ROMANIAN DEADLIFT
6-8 reps / 5 sets / 90 secs rest 1. JUMPING PULL-UP
10 reps / 5 sets / 60 secs rest
4. CHEST PRESS
6-8 reps / 5 sets / 90 secs rest 2. KETTLEBELL SWING
25 reps / 5 sets / 60 secs rest

DAY 2: CONDITIONING 3. SINGLE-ARM KB HIGH PULL

15 reps / 5 sets / 60 secs rest
1. ROWER SPRINTS
20 x 100m / 15 secs rest between efforts 4. HAND-ELEVATED PRESS-UP
15 reps / 5 sets / 60 secs rest
2. BURPEES
100 as fast as possible 5. HANGING LEG RAISE
10 reps / 5 sets / 60 secs rest
3. RUSSIAN TWIST
20 reps / 4 sets / 45 secs rest
DAY 4: HIGH-VOLUME STRENGTH TRAINING
4. SWISS BALL ROLL-OUT 1. DUMBBELL SQUAT
10 reps / 2 sets / 45 secs rest 12 reps / 4 sets / 60 secs rest

2. SINGLE-ARM ROW
12 reps / 4 sets / 60 secs rest

3. INCLINE DB CHEST PRESS

12 reps / 4 sets / 60 secs rest

4. BULGARIAN SPLIT SQUAT

12 reps / 4 sets / 60 secs rest

5. CALF RAISE
25 reps / 4 sets / 60 secs rest

38 JANUARY 2021
 DAY 3: HIGH-VOLUME RESISTANCE TRAINING
1. DB THRUSTER
10 reps / 5 sets / 60 secs rest

2. FEET-ELEVATED PRESS-UP
10 reps / 4 sets / 60 secs rest

3. BICEP CURL
10 reps / 3 sets / 60 secs rest

4. BB SHOULDER PRESS
10 reps / 2 sets / 60 secs rest

5. BURPEES
10 reps / 1 set / 60 secs rest
WEEK 2 DAY 1: WHOLE-BODY CONDITIONING
6. FEET-ELEVATED PRESS-UP
1. TREADMILL SPRINTS 10 reps / 2 sets / 60 secs rest
15 secs sprint / 15 sets / 45 secs recovery jog
7. BICEP CURL
2A. KB SWING 10 reps / 3 sets / 60 secs rest
20 reps / superset
8. BB SHOULDER PRESS
2B. PRESS-UP 10 reps / 4 sets / 60 secs rest
10 reps / 5 sets / 60 secs rest
9. BURPEES
3. JUMP SQUAT 10 reps / 5 sets / 60 secs rest
20 reps / 4 sets / 60 secs rest
DAY 4: BODYWEIGHT HIIT
Words Stephen Hoyles (hoylesfitness.com) Photography Getty Images

4. ROW
1,000m sprint as fast as possible (5 rounds / 2 mins rest between rounds)

DAY 2: STRENGTH 1. RUN 2.4KM

1. DEADLIFT 2A. JUMP SQUAT

6 reps / 5 sets / 90 secs rest 30 secs on / 30 secs off

2. CHEST PRESS 2B. BURPEES

6 reps / 5 sets / 90 secs rest 30 secs on / 30 secs off

3. SLOW-TEMPO PULL-UP 2C. SWISS BALL DORSAL RAISE

6 reps / 5 sets / 90 secs rest 30 secs on / 30 secs off

4. BB LUNGE 2D. PLANK

6 reps / 5 sets / 90 secs rest 30 secs on / 30 secs off

5. BB UPRIGHT ROW 2E. PRESS-UP

6 reps / 5 sets / 90 secs rest 30 secs on / 30 secs off

JANUARY 2021 39
IN FOCUS THE FUTURE OF FIT-TECH

FULL
STREAM
AHEAD HEALTH-TECH SPECIALIST LEE BELL LOOKS TO THE FUTURE
OF FITNESS TECHNOLOGY TO PREDICT THE INNOVATIONS
SET TO SHAPE THE WAY YOU TRAIN IN 2021 AND BEYOND

40 JANUARY 2021
 lthough most health clubs
took the brunt of the
coronavirus pandemic,
many refused to back down,
finding creative solutions
to stay afloat and proving
where there’s a will to
workout, there’s a way.
Fitness became digitised,
and gyms and studios
were empowered with
the tools to provide
members with streamed
workouts, while
on-demand and live
training platforms boomed.
Thanks to tech, we’ve been able to
virtually attend our favourite studio
workouts with our usual teachers, any time
and any place. PTs have been accessible from
our living rooms or local parks, and we’ve
even retained the interactive and sometimes
competitive nature of group fitness with
apps like Fiit, which integrates heart-rate
monitoring and real-time workouts with
live leaderboards beamed directly to your
front room.
While 2020 taught us that the world of
fitness is agile, it doesn’t stop there. Fitness as
we know it is becoming more connected and
personalised, allowing for advanced workout
tracking, data insights and cutting-edge
innovations that are bound to change the
Photo ALFI

way we sweat in the years ahead.

JANUARY 2021 41
IN FOCUS THE FUTURE OF FIT-TECH
IT’S IN YOUR BLOOD
New ways to get in shape are usually
practiced and popularised by pro athletes
before being filtered down. So what can you
expect to see next?  free world is unlikely to mean the end for
One potential is blood flow restriction
(BFR) training, which involves the use of
cuffs, or wraps, placed around a limb during
exercise to safely restrict venous blood flow
from the working muscle. The aim is to
“Even when life returns
to normal, streamed and
on-demand classes will
be here to stay”
increase hypertrophy, growth and strength.
Companies like SmartTools – who had
already provided athletes with an electronic,
personalised BFR pump for some time –
recently launched a consumer-friendly device
called SmartCuffs. This product features
a built-in pressure sensor and on-board
computer that calculates and sets the optimal
pressure for your body, simplifying the whole
process so that anyone can use it.  “With the development
However, there’s also a new kid on the
block. SAGA, an Australian fitness firm,
claims to have created the ‘next generation’
of BFR devices by making the technology
more affordable and wireless. Its BFR Cuffs
are a miniaturised version of the same tech
found in expert BFR training, embedding it
into a small, mobile module that attaches to
a sweat-resistant band.  “This new and
A SAGA company rep spoke to MF:
“Not only does this make the technology
more adaptable to support any type of
workout – from running to weights – it also
doesn't require any type of cord or tube, just
a mobile app which controls the inflation
and calibration.”
CLASS APART
But what about group exercise? According
to MindBody, 48 per cent of Brits attend
group workouts at least once a week. It’s no
surprise, then, that virtual workouts have
proved a huge success for gyms and studios
looking to not only retain their members
but reach above and beyond their local
42 JANUARY 2021
community, with anyone from anywhere
now being able to take part.
And so, despite promises of vaccines to
solve all our coronavirus woes, a pandemic-
connected fitness. Even when life returns
to normal, there’s no doubt streamed and
on-demand classes will be here to stay. Not
only that, we can expect them to evolve:
becoming smarter and more personalised.
One brand taking the home workout
concept to new heights is Wondercise. The
Taiwanese company recently spiced up its
fitness platform with ‘motion-matching’
tech, which works via an integrated wearable
so users can work out to a pre-recorded class.
Wondercise will analyse and compare
your movements to the trainer’s, giving
a score at the end.
of live motion-matching
technology, movements
between two parties will
be compared remotely,
in real-time,” says
Wondercise
CEO Eric
Chuang.
advanced version of
our motion-matching
technique will use data
analysis and predictions to help PTs
understand the trainees’ postures and
movements, without actually seeing them
in person.”
Another innovation suggesting streamed
workout classes of the future won’t rely
on people is new wellness platform ALFI.
Combining experienced human teachers and
motion capture, the app offers thousands of
sessions and multiple disciplines provided by
an algorithm. Its goal is to give the freedom
of working out from home by following an
on-screen avatar.
JANUARY 2021 43
IN FOCUS THE FUTURE OF FIT-TECH
INBUILT INNOVATION
Smartwatches have become a standard
workout companion for anyone looking
to keep tabs on their health goals, but wrist-
worn gadgets might about to be replaced by
a whole new concept…
Built into the neck of compatible
sports apparel, Inca Novus Run can track
your movements at the top of your spine
as opposed to the wrist. The small wearable
device is said to be more accurate, as it
monitors movement from both sides of the
“On the back of the global
health crisis, people will
look for ways to augment
their body’s natural
regenerative processes”
BFR TRAINING
Also known as Occlusion Training,
blood-flow restriction involves the
application of a pneumatic cuff or
‘tourniquet’ applied to a limb.
The cuff is inflated to a specific
pressure during low-intensity resistance
exercises (20-30 per cent of one-rep
max), with the aim of restricting the
muscle’s venous blood return, while still
allowing arterial flow.
By restricting the veins and not the
arteries, blood keeps pooling into
a working muscle and stays there.
This gives you a crazy pump,
which leads to cellular swelling and,
in theory, shocks the muscles into
new growth.
Depriving muscles of oxygen is also
said to create metabolic stress
– a major mechanism of muscle growth
– as they can’t get rid of accumulating
waste materials.
DO NOT try this at home – seek out
a professional to guide you through
the process.
44 JANUARY 2021
body for more detailed performance stats.
Elsewhere, even the ancient discipline
of yoga looks to be getting an upgrade
from some cutting-edge developments,
with fit-tech startup YogaNotch making use
of wearable motion sensors that attach to
the chest, hip and thighs. Capturing your
movement in 360°, these sensors provide
accurate information about your posture,
while a companion app gives feedback and
guidance, offering pointers to help improve
your poses.
ADVANCED INSIGHTS
As the apps and platforms powering our
workouts become more intelligent, so will
the data they create. With that, you can
expect to see deeper insights into your
general wellness.
Take Supersapiens – reviewed on page
26. This new, real-time glucose visibility
tracker is said to be the world’s first app to
offer live blood-glucose-level monitoring. In
what could be a game-changer for the world
of endurance sports, Supersapiens learns
what levels of glucose you
need in your system to be
at your best. You could
effectively pre-fuel for a
cycling effort or big run,
and a connected wrist
reader will give you a visual
reading of your level so you
can monitor and better
control it during a race.
In a similar vein,
there is Lumen, a new
metabolism-hacking device
that tracks your body’s
use of fuel via a connected
breath analyser, providing
personalised guidance on
fitness, weight loss, sleep
patterns, and meal plans. By delivering
live information about your metabolism, it
guides you towards better dietary habits that
enable your body to leverage everpresent fat
stores for energy.
Right:
Supersapiens
hopes to make
‘hitting the wall’
a thing of the
past; left: the
Incus Nova Run
tracks movement
from the top of
the spine for
more accurate
running insights
Lumen shows you
how your body
uses food for fuel

YogaNotch uses sensors to provide real-time

feedback whenever you strike a pose

ALFI is the exercise instruction app that

uses an algorithm to teach perfect form

THE SELF-CARE FUTURE

Traditionally, fitness has focused on pushing SAGA’s
yourself harder than before to achieve set portable BFR
goals. But the past few years have seen a shift: cuffs can be
inflated at the
yes, you need to work hard, but what you do tap of an app
in your downtime is just as important.
According Dr Nicky Kirk, a chiropractic
sports physician otherwise known as The
Recovery Doctor, restoration will continue
to be a key theme, with a focus on forming
healthy, sustainable routines.
“The recovery industry continues to grow
at pace, with the likes of Theragun gaining
mass appeal and Hyperice recently acquiring
NormaTec, pushing its valuation in excess
of £500 million,” says Dr Kirk. “This,
combined with the value placed on self-
care on the back of the global health crisis,
indicates that more than ever, people will
look for ways to augment their body’s natural
regenerative processes.”
With rest and recovery aside, Leo
Gebbie, senior analyst of wearables and XR
at analyst outfit CCS Insight, predicts the
future of health and fitness will see further
growth in connected, online experiences.
“Subscription-based offerings like Zwift
give people the chance to work out in their
own home,” says Gebbie, “and we will start
to see some consolidation in this space,
as a few major players seek to combine
the best hardware and software to build a
fully interactive social fitness experience. If
companies like Apple start to make a success
of fitness subscriptions, it wouldn’t be
a surprise to see big rivals follow suit.”
GLUCOSE AND
PERFORMANCE
1. When consumed, all carbohydrates
are converted to glucose, the body’s
primary fuel source.
2. Glucose is first used for
immediate fuelling demands, such
as muscles and brain cells. But when
it’s not needed it gets converted to its
storage form, glycogen, for future use.
3. Once your body’s storage tanks are
full of glycogen, excess glucose
is stored as fat.
4. Prolonged exposure to high levels
of glucose is bad news for the body,
so glucose visibility is helpful as it
can allow for more efficient energy
monitoring.
5. Too much or too little glucose in
the system could seriously hinder
an athlete’s performance. Therefore,
knowing the glucose level ‘sweet
spot’ for various workouts types
and duration can help properly fuel
the body, avoiding ‘burnouts’
or sluggishness.

JANUARY 2021 45
IN FOCUS INDOOR CLIMBING

Climb your way to full-body

strength and a rock-solid
physique with pro climber
Robbie Phillips’ best advice

46 JANUARY 2021
JANUARY 2021 47
IN FOCUS INDOOR CLIMBING

I
f you’re looking for a
whole-body, functional
workout that gets your
adrenaline pumping and
gives you physical challenges
to solve, indoor climbing is as
good as it gets. Whether you
prefer bouldering on low-rise
problems, or roping up and
scaling 12m walls, climbing is
a versatile workout that can
help you achieve any number
Robbie Phillips at
of body goals. The Castle Climbing
Centre in North London

“As an all-round functional body movement
that works strength and flexibility, climbing
is the perfect exercise,” says Robbie Phillips,
a professional climber and former Team GB
coach from Edinburgh.
“You can train aerobically by running
around circuits of easier climbs,” Phillips
continues, “or you can work maximum
power by choosing boulder problems on
steep overhangs, which work your shoulders,
biceps and triceps. You can make it as intense
as you want.”
Climbing is about problem-solving,
making it as mentally challenging as it is
physically demanding, but to improve at
the mental side of things, says Phillips, you
should put your technique and movement
skills first…
WATCH YOUR FEET
The first thing most people tend to do when
attempting a new climb is to look up at the
handholds, because it seem the most logical
approach. However, climbing requires a
lower-body-first approach: 90 per cent of
your power comes from your legs, and your
feet provide the platform for that power.
“Focus on only using the inside edge,

Take a toe-first approach

to footholds so you can
pivot with ease

48 JANUARY 2021
outside edge, and toe of the foot,” says
Phillips. “Lots of people don’t trust their feet
when they first start out – they want to put
the balls of their feet on the footholds, but if
you want to move with freedom you need to
be able to pivot your foot on a hold without
it rolling off.”
Rock climbing shoes are designed to grip
with the very edges and points of the sole.
“Nailing being able to use these, by rolling
a full 180° from the inside edge to the
outside while staying on the foothold, will
give you the full range of motion throughout
your whole body, giving you a longer reach,”
adds Phillips.
STRAIGHTEN THOSE ARMS
Many beginner climbers make the mistake
of pulling their upper bodies into the climb,
as if bicep-curling themselves up the wall,
but that is a fast-track to fatigued, pumped-
out arms.
Phillips recommends countering this
trend by consciously keeping your arms as
straight as possible. “Always try to reach
handholds without pulling too hard on your
arms,” he says. Save your arm strength for
those really marginal moves, or locking off
(with arms fully bent), as you move to the
next hold.
“Then, for three to four minutes, focus
on body position and using the flowing
movements to reach the next hold. Finally,
spend a couple of minutes on more dynamic
moves: include more momentum, using your
legs to power through moves and swing more
between holds.”
PUSH DON’T PULL
“Even when you see very explosive moves
in climbing, it’s because the big muscles in
the legs have pushed and then the arms have
directed that power,” says Phillips – and the
biggest mistake indoor climbers make is
generating power from their arms.
“You need to be able to put as much
weight through your legs as possible,”
Phillips continues, “and for that you need
flexible hips, which allow you to get into
a ‘frog’ position on the wall.”
A lot of men have tight hip flexors,
so working on hip flexibility after every
session will pay dividends in the long run.
PRACTICE, PRACTICE, PRACTICE
In a world of online training programmes,
Phillips is old school. “I actually have not
followed a set training programme in a long
time,” he says, “and I’m climbing the best
I ever have. For me, climbing is the best
training for climbing – what you want
is a high level of specificity in the training
that you are doing.”
So if your goal is to climb a tricky slab,
or steeply overhanging boulder problem,
spend the majority of your time on the
wall working those specific kind of routes.
But if you do want a bit more structure to
your sessions, Phillips recommends simple
protocols, like pyramids…

FOCUS ON FORM
It can be easy to get drawn into the
physical challenge of climbing and forget
all about technique, which is why Phillips
recommends doing low-intensity climbing
moves as a ten-minute warm up – every time
you climb.
“Start with some dynamic stretches,”
he says, “then do some super-easy climbing
moves. Find a slab or vertical wall, and just
traverse back and forth for three to four
minutes, focusing on placing your feet
really precisely on the holds.

Keep your arms

as straight as
possible – you
don’t want to
be bicep-curling
your way up
the wall
JANUARY 2021 49
IN FOCUS INDOOR CLIMBING

BUILD A PYRAMID
“This session structure is a great way to get
a lot of climbing mileage, but also build up
to a peak,” says Phillips. “As an example,
you might do your traversing warm-up,
then start with five V0s, then do four V1s,
then three V2s, then maybe one or two V3s
[these V grades are for boulder problems of
escalating difficulty, marked on climbs at
UK gyms]. Then you’ll work your way back
down again.”
Phillips points out that this gets you
climbing hard, but also tapers the intensity
off towards the end of the session. “At that
point you don’t want to be pulling hard,” DON’T DO TOO MUCH TOO SOON
he says, “but this still gives you some mileage It can be tempting to throw yourself at
to finish off your session.” harder and harder routes, but you may
be holding yourself back. “Spend 60-70 per
PRIORITISE RECOVERY cent of your time doing those mid-grade (for
Climbing can take a lot out of your muscles, you) problems and climbs,” advises Phillips.
so you need to allow enough recovery time “These are the ones that you wouldn’t do first
between sessions. “I definitely notice my go, but you might do within two to five tries.
body feeling tired the day after a climbing “Your first question when you fall off
strength session,” says Phillips, “so if you should be: what did I do wrong? Climbing
want to do two bouldering sessions in a is a perfect feedback loop, because if
week, allow an absolute minimum of a full you fall off you know you definitely did
day’s rest between each. Listen to your body.” something wrong. That gives you the perfect
opportunity to fix your mistakes, and if you
MASTER MOVEMENT SKILLS get to the top, you know you have!”
Phillips recommends doing 95 per cent
of your training on the climbing wall ROBBIE PHILLIPS IS SPONSORED BY PATAGONIA,
SCARPA, EDELRID, AND FRICTION LABS. YOU CAN
itself, because that’s going to give you the SUBSCRIBE TO HIS YOUTUBE CHANNEL FOR MORE
technique to apply any strength gains as CLIMBING TIPS @ROBZ9115
efficiently as possible:
“If you want to improve finger strength,
for instance, identify if it’s crimps [small
edges] or pockets [holes for one or more
fingers] that you need to get better at,
then find climbs on the wall that have
those specific things.
“If I found a crimpy boulder problem,
for example, that’s four moves of pure
fingers, and I give that problem five good
attempts – taking rest in-between – that’s
a really good finger-strength workout.”

KIT CHECK

Words Matt Ray Photography Matt Ray / Getty Images

SCARPA INSTINCT ORGANIC CLIMBING GRIVEL MASTER
VS-R CLIMBING CHALK BAG PRO BELAY KIT
SHOES £16.50, €30, grivel.com
£140, scarpa.co.uk mountainboot.co.uk
This combined
These shoes are You will need some belay device and
stiff enough for wall chalk to avoid carabiner kit will
lead routes but have slipping off those get you started
a special indoor plastic holds. This with belaying
rubber compound bag holds it in your climbing
to really stick those place and draws partner – just get
plastic holds on the tight to avoid proper tuition in
boulders. As Phillips messy spillages. how to use it first!
says, climbing shoes
GRIVEL TREND
should fit like a glove
CLIMBING HARNESS
but not be overly
LA SPORTIVA €80, grivel.com
tight and painful.
SANDSTONE PANTS This sport climbing
£66.45, alpinetrek.co.uk harness will be
These climbing-specific there to catch
trousers are flexible you when you fall,
enough for complete whether you are
freedom of movement, lead climbing, top
and durable enough to roping or on the
withstand any amount auto-bely – so long
of chalk rubs and wall as you tied your
scrapes. knot properly…

50 JANUARY 2021

IN FOCUS TRAIN LIKE AN ATHLETE
A Matter of
TIME
IS IT POSSIBLE TO BE A SERIOUS ATHLETE WHILE
JUGGLING THE DEMANDS OF WORK AND HOME
LIFE? YES, ACCORDING TO IAN WALKER, WHO
BROKE THE GUINNESS WORLD RECORD FOR THE
FASTEST BIKE RIDE ACROSS EUROPE – WHILE
HOLDING DOWN A FULL-TIME JOB
f you’re into any sort
I
of endurance sport like
running, cycling or triathlon,
there’s a good chance that,
at some point, you’ve looked
at the professionals at the
sharp end and had a thought along the lines of,
Imagine how much faster I would be if only
I could train full-time...
However, as I found out, you don’t
necessarily need your days to be empty in
order to reach your sporting goals.
IN AT THE DEEP END
A few years ago, I waited nervously at the
startline of my first ever bike race. I’ve always
been a bit impetuous, so my first event wasn’t
some local ten-miler. I was in Belgium ready
to begin the legendary Transcontinental Race:
a non-stop 4,000km dash to Greece without
any sort of outside support. I’d gone from not
even owning a proper bike to getting myself
ready for this mammoth race in a matter of
months, and I did all those hours of training
despite a demanding job and a social life.
The following year, I finished in first place
at another 4,300km ride and then, in 2019,
I broke the Guinness World Record for the
fastest ride between Europe’s most northerly
52 JANUARY 2021
Right: Ian Walker enjoys a Spanish
cerveza at the end of his world-record
ride; below: a selection of pics from
Walker’s two-wheeled travels
and southerly points. Throughout all this,
I continued to work full-time in a location
over 40 kilometres from home.
That last sentence might have given
away my secret weapon: my commute
was the golden ticket to success. My daily
trip to work went from being essentially a
waste of time to being the backbone of my
fitness regime. Before I started training, I
commuted by bus and train – a round-trip
of over three hours. Cycling to work took
around the same time, at 90 minutes each
way, and meant that I was able to get in a
solid three hours of quality training without
even having to find any extra time in my
day. Realising the training potential of my
commute was like discovering time travel.
I became fascinated by how many people
had not spotted this opportunity. I had a
colleague who spent two hours commuting
in his car each day. On his way home, he
tried to spend an hour in the gym, although
he often found he skipped it if he was short
of time. Yes, my journey itself took longer,
at 90 minutes, but at the end of the day we’d
both been away from home for three hours.
The difference is that I had spent all of those
three hours getting fitter, whereas he’d spent
just one – if he was lucky.
 “The daily
repetition of
commuting
turned training
into a habit”

JANUARY 2021 53
IN FOCUS TRAIN LIKE AN ATHLETE
BUILDING HEALTHY HABITS
I’m a research psychologist, and part of my
work is on how people can form healthy,
sustainable habits. To psychologists, a
habit is any behaviour that gets triggered
automatically by your situation without you
needing to think about it. A good example
might be cleaning your teeth when you’re
getting ready for bed. I doubt you spend any
time thinking through the pros and cons of
grabbing your toothbrush – rather, you just
find yourself autopiloting to the bathroom
at the end of the evening because that’s what
your routine tells you should happen next.
When training for my world-record
attempt, I was able to do 20 hours of
workouts each week, precisely because
the daily repetition of commuting turned
training into a habit. After a few weeks of
cycling to work, slipping into my riding
clothes and getting on the bike each morning
felt natural and inevitable, because that
was just what I did whenever it was time to
head out of the door. It soon felt like more
of a challenge not to cycle to work each
morning, even when the weather was bad.
54 JANUARY 2021
Arco, Italy, at the start of
the North Cape 4000
The fact I was developing serious endurance
ability at the same time was almost a happy
by-product of having deliberately built those
healthy habits.
FINDING THE HOURS
For a long time, deliberately trying to build
training into existing journeys was all I
talked about when people asked me how I
managed to juggle sport and real life. Perhaps
you are in a position where you can release
big chunks of workout time ‘for free’ by re-
purposing your everyday trips like this. If so,
try it – it’s a game-changer.
But Covid-19 shook everything up, and
I know there will be a lot of people reading
this who, like me, are not sure right now
when they’ll have a regular commute again,
if at all. With routine journeys suddenly
wiped from my life, my training
volume dropped off a cliff. For a while I
experimented with a ‘fake commute’ – an
hour on the bike at the start and end of each
working day. This was great for introducing
some separation between work life and home
life but, now I was riding just for its own
FIND THE TIME
TO TRAIN
SPLIT YOUR COMMUTE
If you travel by public transport, look
at whether there’s an opportunity
to get off at an earlier stop and run
or ride the rest of the way. This can
be particularly good for introducing
workouts to commutes, or other
regular journeys, that are too long
entirely to replace.
PREP AHEAD
If you run or cycle to work, but need
uniform or smart clothes during the
day, a useful trick can be to drive
in on Monday and take four spare
outfits with you for the rest of
the week.
GET CREATIVE
A tip from national mountain bike
champion Matt Jones is to think
flexibly about how you can combine
long training sessions with social
events. Matt sometimes rides
across the country to visit relatives
with only a toothbrush and a pair of
underpants in his jersey pocket. He
still manages to go out socialising in
the evenings (by borrowing clothes
from the people he’s staying with).
TRACK YOUR TIME
If you’re still struggling to find
enough time for the level of training
you’d like, try keeping a detailed
diary of how all your time is spent for
a week. Writing it down might help
you better see exactly where your
time currently goes.
JANUARY 2021 55
IN FOCUS TRAIN LIKE AN ATHLETE
sake, rather than as a way of getting
places, I found it much harder to make
the effort. It suddenly became easy to find
reasons not to do the training, which hadn’t
happened when I had left myself with no
option but to exercise. And having to carve
out the hours to train changed the way I
viewed that time: without my commute,
spending three hours on the bike each day
started to feel like an indulgence rather than
a necessity.
I needed some new tactics, so I turned
to people who had this
stuff worked out already.
I called Rory McCarron,
a lawyer from London who
“I fell in
balances his demanding
job with being an absolute
love with the
powerhouse on a road quietness.
bike (Rory served me my
arse on a plate during the I had the city
Transcontinental Race, and
rode Paris-Brest-Paris in a to myself ”
ridiculously short time last
year). Then I spoke to Matt
Jones, who became UK national 24-hour
mountain bike champion despite full-time
work as a project manager and raising a
young family. Rory and Matt were full of
great advice about how to train seriously
despite being pushed for time.
ATTACK THE DAY
“Early mornings,” they both told me
emphatically. “Going out and training in
the evenings is too hard,” Matt expanded.
“There’s always something that gets in the
way. But waking up early and getting out
gives me bonus time. I don’t care if I have
to go to bed a bit earlier – who does
anything really important after nine in
the evening anyway?”
Rory went even further. He saw early
mornings not just as a convenient time to
56 JANUARY 2021
train, but as the best time. “I fell in love
with the quietness,” he said. “Getting out at
4:30am, I felt I had the city to myself. The
ride left me fully charged for the rest of the
day. My mornings at work became more
productive because the early workout had
given me space to think ahead.”
TRADING TIME
The first coronavirus lockdown, when the
government told us to keep outdoor exercise
sessions short, meant that suddenly I was
asking how I could best
train with limited time. I
instinctively found myself
training far harder than
normal, in a bid to make
the most of these shorter
sessions. Without really
thinking about it, I was
following the guidance
of experts who have long
said that a small amount
of high-quality training is
better than a large amount
of low-quality work. ‘Achieve as much as
possible on a minimum amount of training,’
as the sport scientist Tim Noakes once put it.
Matt and Rory were both advocates for this
approach. Each described deliberately upping
the intensity of their training whenever time
was short.
Conveniently, there is a variety of
tools to help you manage this trade-off.
Metrics like the Training Stress Score in
TrainingPeaks or Gamin Connect, or the
Relative Effort score in Strava, combine the
length and intensity of each workout into
a single number. This makes it really easy
to trade one off against the other.
It’s worth noting that almost every
serious athlete I know aims to hit a certain
total Training Stress Score each week, rather
than a specific amount of time or distance.
TRAINING BY STEALTH
Back when I was a trail runner, I got into
the habit of strengthening my ankles by
putting my socks on while standing on
one leg. I felt pretty smug about my daily
ankle exercises until I spoke to Matt Jones
and discovered the huge amount of ‘stealth
training’ he slips into each week. What was
particularly impressive was how he combined
strengthening his body with looking after his
two small children. He does hill repeats with
a child seat on his bike to provide resistance
training, and press-ups with a child sitting
on his back. “Having a second child means
I’ve now got a choice of weight categories,”
he jokes, before explaining how doing squats
when holding a wriggling toddler provides an
amazing full-body workout.
Matt’s ability to slip extra moments of
training around his normal life is impressive,
but it doesn’t mean he is casual about the
whole business, and he talks passionately
about the importance of proper structure.
You might think that working with a coach
is a luxury only for professional athletes,
but in Matt’s view, the structure that comes
from a coach – or, at least, a really solid
training plan – is even more important for
time-crunched amateurs. When the hours are
limited, we owe it to ourselves to make sure
that each of them is used to the full, and a
coach, or concrete plan, can help a lot here.
KEEPING PERSPECTIVE
Despite the emphasis on structure, discipline
and alarm clocks, ultimately both Matt
and Rory were keen to stress the need for
perspective. “We perform at a high level,”
Matt said, “but we’re not professionals. It’s
important not to get obsessed, and it’s fine
to miss the odd session.”
Rory agreed: “Don’t beat yourself up if
you snooze your alarm occasionally,” he said.
It was reassuring to hear this clear
message from two such strong athletes.
“Ultimately,” concluded Rory, “you’ll always
want to be better than you are, but you need
to not beat yourself up too much in the
attempt.”
IAN WALKER IS AN
ENVIRONMENTAL PSYCHOLOGIST
AT THE UNIVERSITY OF BATH. HIS
RECENT BOOK, ENDLESS PERFECT
CIRCLES, DESCRIBES HIS
JOURNEY FROM COUCH POTATO
TO ULTRA-CYCLING GUINNESS
WORLD RECORD HOLDER.
DRIANWALKER.COM
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Don’t be SAD
Turn to food to fight seasonal affective disorder, writes Nutri-Genetix VP Olga Hamilton
ne in three people suffer from
O SAD, a type of depression that's
related to changes in seasons.
And with 2020’s lockdowns and
restrictions, some of us have been getting
even less outdoor exposure than usual.
People with seasonal affective
disorder have difficulty regulating the
BIG UP B-VITS
Vitamin B6 helps your body make serotonin,
so it can help to combat the side effects of
SAD. However, various studies have shown
that many people are deficient in one or
more B vitamins – largely because diets
aren’t as varied as they need to be.
Whole grains, legumes and leafy
Photography Getty Images | 1. Antioxidants
vegetables are all good sources.
GET FIT IN THE KITCHEN
neurotransmitter serotonin, which is
thought to be linked to SERT – a protein
that carries serotonin (higher SERT levels
lead to lower serotonin activity). SERT is
inhibited by the sunlight, which means it’s
lower during summer – so serotonin levels
are higher. Conversely, higher levels of
SERT during the winter months are believed
OPTIMISE OMEGA-3 INTAKE
Omega-3 has beneficial effects on both
depression and SAD, which was confirmed
by a recent meta-analysis of double-blind
randomised placebo-controlled trials
published in Translational Psychiatry.
Optimise your omega-3 intake by
consuming fatty fish, nuts and seeds,
plant oils, and fortified foods.
to reduce the available serotonin. On top
of that, people with SAD may also produce
less vitamin D – shown to affect serotonin
levels – with less outdoor exposure to
sunlight in winter.
Fortunately, there are some strategies
for keeping the SADness at bay as the dark
days roll on…
GET YOUR 5-A-DAY – MINIMUM
A 2019 study on diet and depression
found that high consumption of fruits and
vegetables has been associated with a
lower risk of depression or depressive
symptoms, while high-fat western diets and
sugar-sweetened drinks have the opposite
effect.1 So eat your veg and curb that sweet
tooth as much as possible.
JANUARY 2021 59
NUTRITION NEWS

AFTER
TIMER
It’s well known
that creatine
can help boost
performance for
strength training,
but when to take it
is less clear cut.
A recent review of
the evidence can
finally settle the
debate: while

FAKE Artificially sweetened drinks

supplementing
both immediately

NEWS
before and after
may not be the healthy
exercise have
alternative they’re often beneficial effects
claimed to be. Although they on muscle mass
and strength,
may help reduce calorie intake compared post-exercise
to sugary drinks, evidence suggests they still supplementation
increase risk of cardiovascular disease. In a just takes the pip,
resulting in
large ten-year cohort of over 100,000 people, slightly greater
sweetener-laden drinks led to significantly gains in lean
higher risk of heart disease and stroke.1 tissue mass. 2

ON ROOT
Ginger is a flowering plant
that originates from South-
East Asia. It has a long history
of use in various forms of traditional medicine to aid
digestion, reduce nausea, and help fight infections.
In recent years, these health benefits have been
backed up by scientific research. Studies have
even shown that regular ginger consumption can
reduce muscle pain caused by exercise by
around 25 per cent.3 That’s likely due
to gingerol, a powerful
anti-inflammatory
and antioxidant
compound, which
can reduce
oxidative stress
and may
subsequently
help promote
Probiotics
post-exercise may help with
recovery. the management
of anxiety,
Words TJ Waterfall Photography Getty Images

according to
a recent review
of studies, 4
strengthening
the case that
gut health and
mental health
are inextricably
linked.

60 JANUARY 2021

Go Nuts
Previous studies have
shown that nuts can
lower risk of heart
disease by reducing
overall cholesterol,
but according to a
recent study published
in the Journal of the
American College of
Cardiology, walnuts
g o o n e s t e p f u r t h e r.
1. Journal of the American College of Cardiology 2. Journal of Exercise and Nutrition 3. The Journal of Pain 4. Depression and Anxiety 5. Journal of the
International Society of Sports Nutrition 6. Alzheimer's & Dementia: Translational Research & Clinical Interventions 7. Science Translational Medicine
The study followed
over 600 participants
for two years, and
found those regularly
snacking on walnuts
benefited from
significantly reduced
levels of inflammation
t h r o u g h o u t t h e b o d y.
TRY THIS:
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each nutritionally complete
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Fat
Chance
Some endurance athletes
claim a ketogenic diet –
very low carb and high fat
– helps improve endurance
performance, because it
promotes physiological
changes that minimise
the body’s reliance on
carbohydrates. But a
recent review, combining
results from six separate
studies, shows that a
keto diet has no reliable
effects on the key fitness
indicator VO2 Max (the
maximum amount of oxygen
your body can use during
exercise).5
Soy Story
A new study on cognitive decline shows that consuming soy
foods like tofu and edamame can reduce white matter lesions
in the brain, which are a significant risk factor for dementia.7
The isoflavones in soy are broken down by bacteria in your
gut, which produce a substance known as equol, which
appears to provide this protective effect. Soy foods are
also high in protein, low in fat, and often replace more
inflammatory foods like red and processed meat.
M AZING GRAINS
A
Dietary nitrates are associated with
enhanced muscle efficiency, fatigue
A n Appl e a Day … resistance, and aerobic performance.
Most studies assessing nitrates look
lowers blood pressure (not got at beetroot juice, because it’s such a
rich source, but it is an acquired taste.
quite the same ring to it), Luckily, there’s another particularly rich
according to a new study of source: amaranth. In a recent study,
when young male participants were
over 25,000 people in the UK,
given amaranth for six days, aerobic
which confirmed a diet high in capacity was significantly improved.
flavanol-rich foods – apples, This gluten-free ancient grain is high
in protein, fibre, and countless other
berries, tea and coffee – is good
micronutrients and antioxidants. Find it
news for your health.6 in your nearest health food shop.
JANUARY 2021 61
NUTRITION WISDOM

Three culinary specialists serve up their best eating advice for the year ahead

62 JANUARY 2021
JANUARY 2021 63
NUTRITION WISDOM

none of these biases are grounded in fact. They’re the result

of a few generations of conditioning. What’s more, they
can change. Thirty years ago, most of us thought the idea
of eating raw fish was disgusting. But then a chef in LA
created the California Roll, hiding the raw fish in seaweed
and rice, thereby reinventing sushi for Western palates.
That’s what’s going to happen here with insects.

SCUTTLING SUPERFOOD
So why fight the psychological aversion? Insects are a
genuine superfood – high in protein (the best kind, with
all the essential amino acids) as well as healthy fats such
as omega-3s. And they’re chock full of micronutrients.
Crickets, for example, contain – gram for gram – more
iron than beef and more calcium than milk. Whatever your
nutritional goals might be, insects cam help you get there.

“Crickets contain –
gram for gram – more
iron than beef and more
calcium than milk”
Insects are uniquely sustainable, too. Traditional
protein sources are terrible for the environment – livestock
production currently accounts for more greenhouse gas
emissions than trains, planes and cars combined. Insects,
on the other hand, might be the most efficient form of
protein on the planet. They avoid almost all the negative
environmental factors that accompany conventional
protein sources, producing 80 times less methane than
cattle and requiring ten times less feed to yield an

IN A
equivalent amount of protein. The UN estimates that
raising crickets for protein is 20 times more efficient.

DECADE, BUG OUT

When you consider the nutritional and environmental

WE’LL ALL
benefits of consuming insects, adding them to your diet
is a no-brainer. By combining insect flours with more

BE EATING
traditional natural ingredients, we can create introductory
dishes for this new food group. In other words, we can
create a California Roll for insect cuisine.

INSECTS
Gabi Lewis In a world where there’s a sushi bar at Gatwick airport,
Co-founder of
Exo Protein it doesn’t seem a stretch to imagine more of us consuming
exoprotein.com insects. It’s the future of protein, and it’s happening now.

There’s something missing on earth. It’s insects.

from your diet. It’s not
a rare berry native to a remote
corner of the Amazon, or a recently
discovered super-leaf with 60 times
Before you balk, hear me out.
Almost every culture around the
world has a bias against certain food
groups. The Chinese view cheddar
BULK WITH BUGS
How the most edible arthropods stack up in protein per 100g
Photography Getty Images

Grasshoppers Termites Crickets Mealworms

the antioxidants of green tea. No,
it’s something far more primal. It’s
a foodstuff that our ancestors have
been consuming for aeons. And it
represents the second largest biomass
cheese the same way the UK views a 20.5g 20.5g 16.5g 19.5g
scorpion on a stick – that’s to say, with
revulsion. Haggis is banned in the
US. In India, they won’t touch beef.
What’s interesting, however, is that

64 JANUARY 2021
FIXING YOUR DIET
ISN’T MISSION
IMPOSSIBLE
Nutrition ‘advice’ is often delivered in buzzwords
and slogans. It’s easy to reduce healthy eating to
a five-second pitch, but soundbites aren’t enough to help
people fix their eating and get better results. With real
humans in the real world, slogans don’t get the job done.
You need a framework that teaches you how to eat well
consistently and achieve the results you want.
Step one is to identify and deal with nutritional
deficiencies. It may seem ridiculous given our abundant
food supply, but many people in the West suffer from
deficiencies. According to data from the US Department
of Agriculture, less than half the American population
gets enough vitamin A, magnesium, calcium, folate and
vitamin E – and research has consistently shown that most
people lack at least one critical nutrient – and often over
a dozen.
Brian St Pierre,
Precision Nutrition coach
brianstpierretraining.com
MISSING IN ACTION
The most common dietary deficiencies
I see are low-level dehydration, lack
of calcium, folate, magnesium,
vitamin D and zinc, a lack of protein
in endurance athletes, and a lack of
essential fatty acids. No matter how
good you think your diet is, chances
are you’re deficient in something.
So what can you do? To eliminate
nutrient deficiencies, you simply need
to eat more of the protein-rich foods
you prefer, drink more hydrating
fluids (especially water), take in more
essential fats (through the use of fish
or algae oil) and eat more foods that
are rich in the vitamins and minerals
you need most – especially lean
protein, veggies and fruit. Without
any other advanced screening or
dietary changes, you will quickly start
“Use your own hands as the
ultimate portable portion tool”
feeling better. You will lose fat and
gain lean muscle. You’ll feel more
motivated and your workouts will
become better.
Step two is to adjust the amount,
and types, of food you eat. Once
you’ve made sure you’re consuming
adequate quantities of those vital
nutrients, you can move onto
other issues. These include your
calorie intake and the composition
of the food you eat – in other
words, the quality of the food and
its macronutrient content. My
recommendation is to get away from
counting calories when planning
meals. While calories are certainly
important, there’s a simpler and less
stressful method of controlling your
calorie intake: use your own hands
as the ultimate portable portion tool.
MAKE A FIST OF IT
Assuming you eat four meals a day,
for each meal you might begin by
eating two palm-sized portions of
protein-dense foods, two fist-sized
portions of vegetables, two cupped
handfuls of carb-dense foods and two
thumbs of fat-dense foods. This works
well for many reasons. First, your
hand is portable and goes everywhere
with you, whether you’re at the pub or
your mum’s house. And it’s generally
in proportion to the rest of your body
– the bigger you are, the bigger your
hands. This approach also ensures
you consume adequate amounts of
protein, vegetables, quality carbs,
vitamins, minerals and healthy fats.
It covers your nutritional bases to help
eliminate nutritional deficiencies.
Step three is to assess and adjust
your eating. Once you’ve mastered
the starting meal template, you
should adjust portion sizes depending
on your body, your goals and the
results. If you want to gain weight,
for example, you might add a cupped
handful of carbs or a thumb of fats
to a few meals. If you want to lose
weight, you might remove a handful
of carbs or a thumb of fats.
HUNGER GAMES
As with any other form of nutrition
planning, this meal template is just
a starting point. You can’t know
exactly how your body will respond,
so be flexible. Continue to adjust
your portions based on your sense
of hunger or fullness, your overall
activity level and the progress you’re
making towards your goals.
Everyone can improve their
nutrition, and this system is simple
enough for everyone. Address nutrient
deficiencies, control your calorie
intake by using your hands as portion
control tools, and adjust your intake
based on your goals and results.
Whether you’re just getting started,
or are more experienced but have
gone off-track a bit, these steps can
make all the difference.
JANUARY 2021 65
NUTRITION WISDOM
Richard Turner
Executive chef
at Hawksmoor
thehawksmoor.com
There’s a general reluctance to spend
lots of money on food, but it is the
fuel and foundation of the body – as well as
a pleasure in its own right – so we should be
prepared to spend more for higher standards.
When buying animal products, we
should pay more to ensure the livestock has
been raised humanely. We should buy meat,
eggs and milk from animals that have lived
on the pasture, not in cramped, dirty cages,
and refuse to participate in the brutality
characteristic of factory farms. It costs more
to raise animals on an open farm, so we must
be willing to pay more if we want to see
animals treated well.
RAISE THE BAR
With things like chocolate and coffee, which
are often produced by virtual slave labour
or bought at unfair prices, we should pay a
premium for Fairtrade certification to ensure
the farmers and harvesters are paid a decent
price. Europeans spend less on food than
many people all over the world, and the
reason much of what we buy in Europe is
so cheap is that people were exploited in the
process of getting it here.
We should also buy organic where
possible, not only for our own health but to
ensure the land remains healthy for future
generations, and to reduce our exposure to
harmful chemicals. Pesticides are dangerous
66 JANUARY 2021
WE
SHOULD
SPEND
MORE
MONEY
ON FOOD
for everyone, not just consumers, and are
damaging our soil, water and air. Again,
we should pay more for food that has been
grown safely and sustainably.
COST LOST
In a weird twist of logic, fruit, vegetables
and sometimes even meat produced here
in the UK costs more than food shipped in
from the other side of the world. For the few
months that native produce is in season, we
should pay the extra pennies for food that
didn’t take litres of fossil fuels to reach us.
This is just one way we can reduce pollution.
“If the choice is between paying
the farmer or the hospital, we
should choose to pay the farmer”
As a society, it’s actually more economical
to invest in high-quality (whole, local,
organic) food, because it improves the health
of us all. That means we spend less money
on drugs, dentistry, vitamin supplements
and other things we need to remedy the
consequences of a poor diet. We in the UK
might not pay directly to see our doctor
or visit the hospital, but we can reduce the
amount of tax money spent to combat health
problems. If the choice is between paying the
farmer or the hospital, we should choose to
pay the farmer.
THE FULL MONTY
We may even save money overall by spending
more on good-quality food, because it fills
you up better and for longer. A hard-boiled
free-range egg and a banana will go a lot
further and give you a lot more energy than
a soft drink and a doughnut, which will just
leave you needing to refuel again soon, not to
mention making you feel unhealthy and less
effective at work. When our food is nutrient-
dense we require a lot less of it.
Finally, we should pay more for our food
Illustrations Kevin February
because good, tasty food takes time to grow,
and time costs money. Today’s intensive
farming techniques are driven by economics.
When you don’t use them, your food takes
longer and costs more to produce, but there’s
no doubt it tastes better.
JANUARY 2021 67
 Meat-Free
VEGAN RECIPES

MOTIVATION
Add some oomph to your Veganuary efforts with these
flavour-packed recipes from Laila Madsö

Plant-based cooking can be so much more than bland tofu and rubbery fake
cheese. Part cookbook, part veggie guidebook, How to be Vegan in 28 Days
shows you all you need to know to thrive on a colourful, tasty and nutritious
plant-based diet. Who said vegan cooking was boring?

68 JANUARY 2021
TENDERSTEM BROCCOLI AND
TOFU IN BLACK BEAN SAUCE
INGREDIENTS (SERVES 2)
- 400g firm tofu
- 1tbsp rapeseed oil
- 200g tenderstem broccoli
- 12–15 red cherry tomatoes, cut in half
- 4tbsp black bean sauce
- 2tbsp water
- Juice of 1 lime
- 2tbsp white sesame seeds, toasted
METHOD
Cut the tofu into cubes.
Heat a little rapeseed oil in a pan over
a medium heat and fry the tofu for five
minutes, or until golden.
Carefully remove from the pan and
set aside.
Pan-fry the broccoli for a minute or so
before adding the cherry tomatoes, the
black bean sauce and water.
Cook for five minutes, then season
with lime juice.
Sprinkle with sesame seeds and serve
with the tofu.
PER SERVING Kcals: 433 | Protein: 23g |
Fats: 31g | Carbs: 16g
RED THAI CURRY WITH BUTTERNUT SQUASH AND WILD RICE
INGREDIENTS (SERVES 4) METHOD
- 200g wild rice, pre-soaked Cook the wild rice in a 1:3 rice to water
ratio for about 45 minutes.
- 1 butternut squash
Meanwhile, peel the squash and remove
- Rapeseed oil
the seeds, then cut into cubes.
- 2tbsp red curry paste
Heat a little rapeseed oil in a pan over
- 4 lime leaves, dried or fresh
a medium heat and fry the curry paste
- 6 mushrooms, thinly sliced
and lime leaves for a couple of minutes.
- 2 shallots, finely chopped
Add the squash, mushrooms, shallots,
- 1 stick of lemon grass, finely chopped
lemon grass and chilli, and fry for
- 1 red chilli, finely chopped
another minute.
- 1 x 400ml tin of coconut milk
- Sea salt Add the coconut milk and cook for 20
minutes, or until the squash is tender.
- Juice of 1 lime
Season with salt and lime juice, then
- Bunch of coriander, roughly chopped
scatter over the coriander.
Serve the curry alongside the rice
PER SERVING Kcals: 534 | Protein: 13g |
Fats: 22g | Carbs: 80g in a separate bowl.
JANUARY 2021 69
VEGAN RECIPES
TACOS WITH SWEET POTATO, AVOCADO CREAM & MANGO SALSA
INGREDIENTS (SERVES 6)
- 2 large sweet potatoes, peeled
and cut into cubes
- 2tbsp five spice
- 1tbsp rapeseed oil
- 2 ripe avocados
- Juice of 1 lime
- 1 bunch of coriander
- Sea salt
- 1 ripe mango, cut into cubes
- Seeds of 1 pomegranate
- 1 red chilli, finely chopped
- 1tbsp extra virgin olive oil
- 12 corn tortilla wraps
- Pickled red onions
- 12tsp vegan mayonnaise
- 1 lime, cut into quarters, to serve
PER SERVING Kcals: 562 | Protein: 10g |
Fats: 27g | Carbs: 72g
70 JANUARY 2021
SALT-BAKED SWEET POTATO
WITH ROMAINE LETTUCE
AND WILD RICE
INGREDIENTS (SERVES 4)
- 4 sweet potatoes
- Coarse salt/sea salt
- 200g wild rice, pre-soaked for
a few hours or even overnight
- 1tbsp olive oil
- 2 romaine lettuce hearts
- 4tbsp vegan pesto
- 100g walnuts, coarsely chopped
METHOD
Preheat the oven to 180°C.
Place the sweet potatoes in a roasting tin
with a generous layer of coarse salt in the
bottom and bake in the oven for about one
hour, or until tender.
Meanwhile, cook the wild rice in
a 1:3 rice to water ratio, for about 45
minutes.
When the potatoes are done, allow to
cool slightly before removing the skin and
cutting in half lengthways. Drizzle over
a little oil and grill or fry in a hot pan until
golden and slightly crispy.
Divide the romaine lettuces into leaves.
Arrange the sweet potatoes, rice and salad
leaves on your plates.
Spoon the pesto over the leaves and
scatter over the walnuts before serving.
PER SERVING Kcals: 583 | Protein: 15g |
Fats: 29g | Carbs: 73g
METHOD
Season the sweet potato cubes with
five spice.
Heat a little rapeseed oil in a pan over
a medium heat and fry the cubes for
about 15–20 minutes until tender.
Make the avocado cream by cutting
the avocados in half, removing the stone
and peeling. Blend the avocado, lime
juice, half the coriander and a pinch of
salt into a smooth cream.
Make the mango salsa by mixing the
mango and pomegranate seeds in a
bowl before adding the chilli and a little
extra virgin olive oil, along with the rest
of the coriander.
To assemble, toast the tortillas slightly
in a dry frying pan, top them with the HOW TO BE VEGAN
sweet potato, avocado cream, mango IN 28 DAYS BY LAILA
salsa, pickled red onions and vegan MADSÖ (HEADLINE
mayonnaise. Serve with lime quarters. HOME, £18.99)
JANUARY 2021 71
VEGAN MEAL SERVICES

LIFE
We’ve rounded up the best plant-based meal
delivery options that show going meat-free
doesn’t need to mean missing out

ON
PLANTY
From £4.95 per meal, planty.uk

Pick Planty if you’re a plant-based sceptic unconvinced about the quality of

vegan cooking. The meals are delicious, packed full of protein, and there’s

THE
enough variety to eat a different type of cuisine every day of the week. You
can build your box from either six, eight or ten meals from the nutritionist-
approved menu, and receive as a one-off or subscribe for more regular
deliveries. Nothing but fresh ingredients go into the meals, which are
flash-frozen as soon as they’re cooked to lock in flavour and nutrients.
Taste H H H H H Variety H H HH OVERALL H H H H H

VEG

72 JANUARY 2021
 VIBRANT VEGAN
£36 for 6 meals, vibrantvegan.co.uk
Working with a ‘good for you, good
for the planet’ premise, Vibrant
Vegan’s meals are delivered using a
carbon neutral service, in sustainable
packaging. The food tastes great and
the portions are pleasantly big. There
are six meal boxes to choose from,
or you can build your own from an
impressive array of dishes.
Taste HHHH
Variety HHHHH
OVERALL HHHHH
PURE PACKAGE
From £39.95 per day, purepackage.com
Designed to cater for all your nutrition
needs, there are nine Pure Package
meal plans to choose from, depending
on your health or fitness goals (we tried
the Training Support plan), but whatever
you choose you’re guaranteed fresh
ingredients and clean flavours.
Taste HHHHH
Variety HHHHH
OVERALL HHHHH
BALANCE MEALS
£120 for a 5-day plan, balancemeals.co.uk
If high protein and big portions are your
priority, Balance Meals has got your
back. The Power & Plants plan covers
five days’ worth of breakfasts, lunches,
dinners and snacks – with nutrition
info available for each meal so you can
check the macros before you commit.
There are lots of plastic containers, but
they are at least widely recyclable.
Taste HHHHH
Variety HHHH
OVERALL HHHH
PEP KITCHEN
From £5.75 per meal, pepkitchen.co.uk
The brainchild of two London chefs, PEP
Kitchen takes inspiration from street
food, with vibrant dishes ranging from
Jackfruit Massaman Curry to Chorizo
Tempeh and Red Pepper Stew. There’s
no faulting the flavour, but subscribers
might prefer more meals on the menu.
Taste HHHH
Variety HHH H Variety
OVERALL HHHHH
MINDFUL CHEF
From £6.95 per meal, mindfulchef.com
Better known for its raw-ingredient
recipe boxes, Mindful Chef has
branched out into the world of frozen
ready meals, with a range of vegan,
vegetarian and meat options. There’s a
decent 14 vegan dishes to choose from
(give the Chickpea Tikka Masala a go)
– all chock-full of veg and delivered in
hearty portion sizes.
Taste HHHH
Variety HHHHH
OVERALL HHHH
NO1 FOOD PREP
From £120 per week, no1foodprep.com
For No1’s vegan option, you select the
number of weeks you want and the
number of meals/snacks you get each
day, then it’s a bit of a lucky dip as to
what you receive. But the meals are top
quality and the chances of you receiving
something you don’t like are slim.
Taste HHHH
HHHHH
OVERALL HHHHH
JANUARY 2021 73
LOW-CALORIE BEER

SEE THE
LIGHT
Beer gets a bad rap for derailing best-laid weight-loss
plans but a new range of low-calorie options mean you can
crack open a cold one without sabotaging your efforts

TENNENT’S LIGHT
£13.75 (12 x 300ml), tennents.co.uk

Made from Scottish-grown cereals and fresh highland water from Loch Katrine,
Tennent’s Light is bright and balanced, with a nice blend of bitter sweetness
– and there’s just 60 calories per bottle. We’ll have five.
Taste ★ ★★ ★★ Low-kcals ★ ★★ ★★ OVERALL ★ ★★ ★★

74 JANUARY 2021
 THE ORIGINAL SMALL
SKINNYBRANDS BEER SESSION PALE
PREMIUM LAGER £52 (24 x 350ml), MARSTON’S RESOLUTION
£4.60 (4 x 330ml), groceries.asda.com theoriginalsmallbeer.com £19 (24 x 275ml), marstonsbrewery.co.uk

A rising star in the world of low-calorie
beer, SkinnyBrands Lager tastes as
good as any regular beer – the only
thing missing is the triple-figure calorie
count. Clean, crisp and refreshing, it’s
also vegan and gluten-free.
A rare pale ale entry – brewed using the
historic ‘small beer’ method that was
once a staple of British life – the Session
Pale comes in at an impressive 85
calories per 350ml bottle, with tropical
notes and a hoppy finish.
At 4.7%, the Resolution packs a punch
– the result of a brewing process that
converts all the sugar into alcohol.
What’s left is the lowest-calorie (88),
lowest-carb ale on the market, which is
nice and light despite the fairly high ABV.

Taste ★★★★★ Taste ★★★★ Taste ★★★★★

Low-kcals ★★★★★ Low-kcals ★★★★★ Low-kcals ★★★★★
OVERALL ★★★★★ OVERALL ★★★★ OVERALL ★★★★★

BUD LIGHT PREMIUM LAGER BREWDOG LIGHTSPEED

£10.99 (12 x 300ml), vipbottles.co.uk
The product of a beechwood ageing
process that delivers a light, smooth
taste with a hint of sweetness, Bud Light
is a big-name beer for a reason: it’s
really good. What’s more, each bottle
comes in at just 80 calories.
HAZY IPA
£17.95, brewdog.com
Lightspeed is a 4% hazy pale ale with
just 95 calories per can. Fruity flavours
come to the fore, with floral notes to
finish. A lovely drop.
MICHELOB ULTRA
£11 (12 x 330ml), groceries.morrisons.com
A belly-banishing 73kcal per bottle is
backed up by just 2g of carbs. However,
the taste – or lack of it – leaves a little to
be desired: not dissimilar to watered-
down lager.

Taste ★★★★★ Taste ★★★★★ Taste ★★★★★

Low-kcals ★★★★ Low-kcals ★★★ ★ Low-kcals ★★★★★
OVERALL ★★★★★ OVERALL ★★★★★ OVERALL ★★★★★

JANUARY 2021 75
 YOUR BLUEPRINT FOR SUCCESS
3. SPARK
As you lift a weight, your central nervous
system relays this to the nerves in the
sheaths around the muscle fibres, telling
the fibres to contract. Your muscles should
activate in a particular sequence, which
your nervous system adapts to. As you
repeat the workout, your nerves get more
efficient, allowing you to do more. This is
the first adaptation caused by weightlifting.
4. CHEMICAL REACTION
Illustration Getty Images
Adenosine triphosphate (ATP)
is the immediate energy source
for these muscle contractions.
It is broken down within the
body’s cells to release energy.
The cells’ creatine, phosphate
and glycogen reserves are also
converted into ATP. Lactic acid
is a by-product of this process.
MAKING
MUSCLE
There are several key stages
to breaking down muscle
fibres before they can be
rebuilt stronger
1. WARM-UP
As your heart rate increases, blood is
pumped into your muscles, warming them up
and allowing them to extend fully. The blood
also supplies muscle fibres with oxygen.
2. TENSION
From the start of a rep, your muscles are under
tension and stretched. As a result, more blood is
pumped into the protective sheaths of the muscle
fibres, supplying even more oxygen and nutrients.
5. BURN
Once the glycogen stores in your 6. SUCCESSFUL FAILURE
cells have been depleted and As you reach failure on
lactic acid starts to builds up, the the last set of a given
muscle can’t work efficiently, so exercise, your fast-
you have to rest. As you do so, twitch muscle fibres are
aerobic (oxygen- based) muscle completely fatigued.
respiration occurs, processing Microscopic tears
the lactic acid back into glycogen (‘microtears’) occur in
and giving you an energy source the myofilaments, the
for the next set. smallest fibre bundles in
your muscles.
7. REPAIR AND GROWTH
Your muscles start to grow during the post-workout
repair process. Your body fixes the microtears by
adding the amino acids actin and myosin to the
myofilaments, and your muscles adapt to store more
glycogen – providing more energy for next time.
JANUARY 2021 77
ASK THE EXPERT

Fire up New Year

fat loss with this
scientific blueprint
for a leaner physique

78 JANUARY 2021

Richard Tucker is a physiologist and nutrition
consultant who has advised elite rugby players,
boxers, MMA fighters and cyclists. He’s also the
founder of The Human Performance Lab
(humanperformancelab.co.uk)
hether you want to torch
some Christmas blubber,
W or shed some weight for a
New Year fitness challenge,
body-transformation plans
can feel like a mythical quest, full of setbacks
and pitfalls. But it turns out the the many
professional athletes coached by physiologist
and nutrition consultant Richard Tucker
have exactly the same goals as you.
“Athletes often talk about weight loss
and fat loss,” says Tucker. “But they’re
actually two different things. Athletes may
have to cut weight before an event, but at
times they will also want specifically to burn
fat to improve body composition or gain
performance benefits.”
ENERGY EQUATION
Fat loss depends on one simple scientific
formula. “The energy balance equation is
always the crucial factor,” says Tucker. “If
the amount of energy (kcals) you expend is
greater than the amount you consume, then
fat loss will occur.”
To tilt this equation in your favour
each day, Tucker recommends three golden
rules. First, keep your satiety-boosting
protein intake consistent, at 1.6-2.2g per
kg of bodyweight, and spread that intake
throughout the day. Second, limit your fat
intake to 0.5-1g per kg of bodyweight. And
third, manipulate your carb intake from low
(under 100g) to high (over 400g), depending
on the length and intensity of your training.
Winning this energy battle each day is
the key to sustainable weight loss, which is
why food-logging apps, exercise trackers,
scales, food diaries and wearable tech are
your fat-loss allies.
CUTTING CARBS
However, to turbo-charge your success, Tucker
suggests adopting a low-carb diet – just for
a month – to slash your calorie intake and
enhance your weight loss. “A low-carb diet
means eating less than 100g of carbs per
day – which is about one to two medium-
sized baked potatoes, one to two cups of
cooked oatmeal, or one to two cups of cooked
“Fasted training can increase fat
oxidation by 20 per cent”
brown rice,” says Tucker. “In most cases, a
sustainable, moderate deficit of 500-700 kcals
per day would elicit a weight reduction of
0.25-0.5 per cent of bodyweight per week.
Any weight loss above 1.5 per cent would be
classified as aggressive and unsustainable.”
By following a low-carb diet for a short
period of time, you can hit that sweet spot
whereby you burn fat and maintain your
energy levels. It will also prevent your blood
sugar from spiking, thereby reducing hunger
pangs, and help to induce ketosis: the process
by which your body uses fat for energy.
WHY MORE PROTEIN = LESS FAT
WE KNOW THAT PROTEIN SUPPORTS MUSCLE GROWTH, BUT IT
ALSO PLAYS AN INVALUABLE ROLE IN FAT LOSS
1. FULLER FOR LONGER
“Protein has a
high satiety rate,”
says Tucker,
“so it makes
you feel fuller
for longer,
meaning
you’re
less likely to
experience excess
calorie consumption.”
2. FUEL FOR THE FIRE
“Protein’s high ‘thermic effect’,”
says Tucker, means your body
uses more calories to digest any
protein, helping you to achieve
the negative energy balance
which leads to weight loss.”
FASTED TRAINING
Remember that some of this weight
reduction will be from a loss of water.
“Every 1g of stored carbohydrate in the body
– either in the liver or muscle – is attached
to 3-4g of water,” explains Tucker. That’s
why athletes use this method to make weight
before an event. So to ensure you’re cutting
fat, and not just weight, add in some fasted
training, with a low-intensity run or bike
ride in the morning to torch your stored fat.
According to Northumbria University, fasted
training can increase fat oxidation by 20 per
cent – and light winter training, when you’re
trying to nudge up your aerobic fitness, is the
perfect time for it.
“Calories in versus calories out is still
the deciding factor,” says Tucker, “but fasted
training means that you are now breaking
down fat for energy instead of carbohydrates.
From a performance perspective, fasted
training can also improve your energy
efficiency, whereby you become more fat-
adapted and therefore burn more fat at
a lower heart rate.”
3. MUSCLE MASS
Protein’s well-
known role
in muscle
growth and
maintenance
is also a
critical
factor in the
weight-loss
equation. “Even
when in a weight-
loss phase,” says
Tucker, “you want to increase
protein intake in combination
Photography Getty Images
with your training to support the
preservation of muscle mass. If
you do that, you will know that any
loss in weight is definitely coming
from burned fat, not muscle.”
JANUARY 2021 79
STRONGMAN SECRETS

RAISE
who are not pro bodybuilders – it’s very hard
to see muscle growth in a mirror if all you’re
doing is a series of isolation exercises week-
on-week,” says Bishop. “How do you know

THE BAR
As Britain’s Strongest Man, Adam Bishop
can teach you a thing or two about busting
out of a rut in the weights room
By day, Adam Bishop is strength and conditioning coach
at Harlequins rugby club. The rest of the time, he’s an elite
strongman who holds the title of Britain’s Strongest Man.
The 31-year-old – who’s also the second strongest man
in Europe and a World’s Strongest Man finalist – tells MF
some of the heavy-weight secrets to his serious strength...
if an isolated bicep curl is adding any muscle
to your body?
“If you think, Last week I deadlifted
200kg for five reps, this week I’ve done
210kg for five, you’ve increased your strength
through a neural adaptation, and you’re also
likely to have gained muscle mass.”
5. MANAGE YOUR MICROS
When dieting for a surge in strength, Bishop
says a common mistake made is excessive
focus on calories. “Guys always focus on
calories, calories, calories,” he says. “But
getting your micronutrients in is key.”
While it’s difficult to get stronger in
a calorie deficit, you shouldn’t take this as
licence to binge. Your calorie surplus should
only be slight, and should focus on foods
rich in micronutrients: vitamins, minerals
and nutrients. “Get your greens, your multi-
vits and omega-3 fatty acids,” he adds.

3. AVOID THE EASY OPTION

1. DON’T RUSH IT
If you’re expecting rapid progress, Bishop
says you’ll be disappointed. “One of the
biggest mistakes I see guys in the gym make
is trying to progress too quickly,” he says.
“They don’t have a long-term goal, they
just want to lift as much as possible.”
Social media has a lot to answer for
in this regard, says Bishop: “We’re in the
Instagram age where you see people posting
their best lifts all the time, so people think
they’ve got to try and emulate that.”
Following a set plan can help you achieve
your strength goals in a timely and attainable
manner that is specific only to you. “Not
going into the gym with a plan is a one-way
ticket to ‘snapville’,” Bishop adds.
2. CALL ON COMPOUND LIFTS
They might not be sexy or fashionable, but
And don’t be fooled by the relative simplicity
of these compound lifts. They get results
because they put such a high level of
stress and stimuli on your major muscle
groups, central nervous system (CNS) and
connective tissue. “We have to remember
that getting stronger is an adaptation to
stress,” says Bishop.
While bodybuilding-style isolation
exercises have their place, Bishop says they
aren’t as taxing on the major muscle groups,
don’t require as much energy, and ultimately
don’t correspond to more overall strength.
“Take a triceps cable pushdown, for
instance, and compare it to a dip or close-
grip bench press,” says Bishop. “These larger,
tougher exercises are the ones that’ll give you
the better chance of taking your strength to
the next level.”
Words Alex Roberts Photography SBD Apparel

basing your training on compound lifts will
see your strength surge to new levels.
“They’re your bread and butter, and
the cornerstone of a strength-training
programme,” says Bishop. “Most people
don’t have an unlimited budget for kit, or
unlimited time in the gym. Squats, bench
presses, deadlifts and military presses – these
large, multi-joint exercises will give you the
biggest bang for your buck.”
4. TRAIN LIFTS NOT MUSCLES
Most people tend to base their workouts
around a specific muscle group, regardless of
whether they’re training for muscle growth,
fat loss, a sport or overall fitness. Chest
Mondays, leg day, arm day – we’ve all been
there. But Bishop says that a more effective
method for gaining strength is to train lifts
instead of muscle groups.
“For the vast majority of people – guys

80 JANUARY 2021
6. SLEEP IS ESSENTIAL
The hour you spend in the gym is not
that important, overall. It might sound
counterintuitive, but what matters more
is how you recover from intense strength-
training sessions. “The first thing you need
to look at for recovery is good-quality sleep,”
says Bishop.
Sleep promotes the body’s natural release
of testosterone and growth hormone – both
vital for adding extra weight onto the bar in
the gym. “It doesn’t matter how many ice
baths or cryotherapy sessions you’re having
if you’re not getting good-quality sleep”, says
Bishop – who is an ambassador for Levitex.
7. FORGET ‘BEAST MODE’
Modern fitness culture places a great
emphasis on the importance of training with
extreme intensity, typified with the popular
level of support for mantras such as ‘beast
mode’ and ‘team no days off’. But Bishop
says you need to know when to switch off,
too, because recovery is your best friend for
“The larger, tougher exercises are
the ones that’ll give you the best
chance of taking your strength
to the next level”
adapting and growing in the gym. “If people
applied the level of commitment they show
in the gym to every other aspect of their life
–” he says, “getting their meals in, going to
bed at the right time, sleeping in a tidy and
comfortable environment – their results
would improve so much.”
ADAM BISHOP’S REST AND RECOVERY IS AIDED
BY LEVITEX, A SPECIALIST PILLOW AND MATTRESS
PRODUCER USING FOAM TECHNOLOGY TO EASE
NECK AND BACK PAIN
JANUARY 2021 81
SINGLE-DUMBBELL WORKOUT

ALL IN ONE
Keep the home-workout bandwagon rolling on
with this one-dumbbell workout for full-body muscle
Several important lessons emerged from the chaos of 2020. It’s not wise to drink coffee before
wearing a face mask, for example, and more importantly, you don’t need a gym full of kit to HOW TO:
stay in shape. You might have known that already, of course, but sometimes it takes a once-in- Grab one medium-weight dumbbell
a-lifetime global pandemic to jog the memory. (10-15kg) and, if possible, a bench.
With this single-dumbbell workout – as seen on his CrockFit training app – cover model Do 10-15 reps of each exercise.
Alex Crockford confirms the fact that you can get a solid full-body workout in with nothing but Complete 3 sets of each exercise
basic equipment to hand. The exercises are ordered to tax the biggest muscles in your legs first, before moving on to the next.
before your back, chest, shoulders and abs get in on the action. The result is a full-body session Rest 30-60 secs between sets.
to fire up your metabolism and get the endorphins flowing.

1. GOBLET SQUAT
Hold the dumbbell in two hands at chest height under your chin.
Break from the hips and keep your knees outside your big toes
throughout the movement.
Take three seconds in the eccentric phase of the squat, and one
second to return to standing.
On the way up, think about pushing the floor away from you and
squeeze your glutes.

82 JANUARY 2021

2. FRONT-LOADED REVERSE LUNGE
Hold the dumbbell in one hand, over your shoulder.
Stand with your feet slightly apart and ensure your
back is upright.
Step back into a lunge, bending your back leg
so that your back knee nearly touches the floor.
Keep your torso upright throughout, with core
braced for stability.
Push off the back foot to return to the start.
Complete all reps on one side before switching.
3. DB SWING
Stand holding a dumbbell in both hands, with legs slightly wider than
hip-distance apart and toes pointed slightly out.
Drop into a half squat, bringing the dumbbell between your legs and
keeping your spine straight.
Keep your chest open and shoulders pulled back.
As the dumbbell swings between your legs, drive through your hips
and squeeze your glutes to swing it back up to around chest height.
4. PULL-OVER
If you have a bench, lie on that; if not, lie on your back with your feet flat
on the floor and your hips pressed up to the ceiling.
Hold the dumbbell over your chest.
Keep your arms long and begin to lower the weight over your head,
towards the floor.
Pause when you feel a good stretch in your pecs and lats, then brace
your core to bring the dumbbell back to the start.
JANUARY 2021 83
SINGLE-DUMBBELL WORKOUT

5. RENEGADE ROW
Start in a press-up position with one hand gripping
the dumbbell.
Perform a press-up, taking advantage of the
increased range of motion, then row the dumbbell up
to your side, leading with your elbow and minimising
torso rotation.
Lower the weight back to the floor, roll the dumbbell
across to the other arm and repeat the movement on
the other side.
That’s one rep.

6. SINGLE-ARM BENT-OVER ROW

Bend your knees slightly and hinge forward from the hips, keeping your
back slightly concave and your shoulder blades retracted throughout.
Hold the dumbbell in one hand just outside one leg.
Squeeze your lat to pull the weight up to your lower sternum, then lower
with control.
Complete all reps on one side, then switch.

7. SINGLE-ARM CHEST PRESS

Unless you have a bench, find a stable position lying with your back
on the floor – shoulders pinned down.
Hold a dumbbell in one hand above your chest.
Lower with control until your tricep hits the floor, then press back
up, feeling the contraction in your pec.
Complete all reps on one side, then switch.

84 JANUARY 2021
 8. SINGLE-ARM
SHOULDER PRESS
Stand tall, with
the dumbbell held
at shoulder height
– elbows flared out.
From here, press 9. CRUSH-GRIP CHEST PRESS
the dumbbell up into the
air, keeping your palm Lie on your back, with a dumbbell clasped in both hands
facing forward. in the middle of your chest.
Pause briefly at the top, Squeeze your pecs as hard as you can and press the
before slowly returning weight up until arms are extended.
to the start. Maintaining tension throughout, return the dumbbell
Complete all your reps to your chest.
on one side, then switch.

THE CROCKFIT APP IS

FREE TO DOWNLOAD AND
INCLUDES A SEVEN-DAY
PLAN FOR HOME OR
GYM TRAINING. IF YOU
LIKE WHAT YOU SEE,
YOU CAN UPGRADE TO A
CROCKFIT SUBSCRIPTION,
WITH PRICES STARTING
FROM £9.99 – SEE
ALEXCROCKFORD.COM
Photography Eddie Macdonald Model Alex Crockford

10. RUSSIAN TWIST

Sit on the floor with your back straight and knees bent
at 45˚.
Hold the dumbbell in both hands to one side of your body.
Twist your torso to one side.
Then twist your torso to the opposite side, using your abs
to control the momentum.
That’s one rep.

JANUARY 2021 85
STABILITY WORKOUT

BALANCING ACT
Work on your core strength and body control with these
stability-enhancing exercises
The gym might be your first port of call after Christmas indulgences, but before you WOD away HOW TO:
your roast-potato paunch, consider first taking the time to correct your form and balance out any Complete the moves as
instabilities. Future you – stronger and more stable as a result – will thank you for it. standalone warm-up drills or
The following exercises, though they target different body parts, are primarily designed to activate combine for a full-body workout.
your core and teach your body – particularly the less-heralded stabilising muscles – how to handle
Aim for 10-15 reps of each
unstable movement patterns. This type of stability training may not be sexy or particularly fun, but
exercise, for 2-4 sets.
consistent application will create coordination, massively reduce your risk of injury and eliminate any
overcompensations you’ve built up over the years. Pick and choose from this list, or throw all the moves Keep rest time between 30
together into a once-a-week conditioning circuit. and 90 secs.

1. REVERSE LUNGE TO FRONT KICK

MAIN BENEFITS: Hip mobility, and unilateral leg strength
and stability.

Stand with feet shoulder-width apart. Keep your core stable.

Take a large step back with your right foot, planting and then
lowering your body until both legs are bent at right angles.
Exhale as you extend your legs. Lift your right foot, bringing
your right knee toward your chest, then kick your front kick out.
Repeat with the other leg.

86 JANUARY 2021
 4. BENCH PISTOL SQUAT
MAIN BENEFITS: Ankle mobility, unilateral quad strength
and full recruitment of the posterior chain.

Stand in front of a bench or chair.

Lift one foot off the floor, with the toes of your grounded
foot pointing forward.
Lower yourself down, keeping your weight evenly
distributed through your foot, and extend the non-standing
leg out in front of you.
Come down until your bum touches the bench, then
drive through your heels to return to standing.
If needed, lightly hold a
door frame or pole to help
you keep your balance.
Allow a slight lean
forward of your torso
during the squat, while
keeping your back
straight.

2. BIRD DOG
MAIN BENEFITS: Stability and strength through your core.

Assume a tabletop (all fours) position on the floor.

Reach out with one arm and extend the opposite leg straight behind you.
Hold this extended position for a count of three.
Return and repeat on the other side.

3. STABILITY BALL Y RAISE

MAIN BENEFITS: Strengthen your shoulder stabilisers and
mid-back muscles.

Lie prone on a stability ball – your back should be flat and your
chest should be off the ball.
Let your arms hang down directly beneath your shoulders,
with feet about hip-width apart and palms facing down.
Raise your arms to form a ‘Y’ shape, with thumbs facing up.
Hold for two seconds, then return your arms to the start.

JANUARY 2021 87
STABILITY WORKOUT

5. KB SINGLE-LEG ROMANIAN DEADLIFT

MAIN BENEFITS: Hamstring and glute strength, hip mobility, and balance.

Stand with feet close together and a kettlebell in your left hand.
Plant your right foot down while slightly bending the knee.
While keeping it straight, drive the left leg backwards until it’s parallel with the
floor, as you hinge at the hips and lower the kettlebell down.
Just before the kettlebell touches down, reverse the movement with control.
Return your left leg to the starting position and repeat on the other side.

6. BOTTOMS-UP
KB BENCH PRESS
MAIN BENEFITS: This move teaches
tightness in the core and strengthens
your shoulder grip – not to mention your
forearms, which will work overtime.

Lie on a bench or the floor.

Grip a pair of kettlebells upside down
by the handles or ‘horns’, so the loaded
section of the bells are above your hands,
and your hands are by your shoulders,
with elbows locked into your sides.
Squeeze the handles hard, tense your
glutes, and press the weights above
your chest.
Squeeze your pecs in the top position,
then lower with control.

7. SINGLE-ARM
KB Z PRESS
MAIN BENEFITS:
Core strength and
control, plus mobility
and strength in
the shoulders and
upper back.

Sit down, legs

Photography Eddie Macdonald Model Alex Crockford

extended straight
out in front of you,
and raise a kettlebell
above your head.
Press the weight up
so your bicep grazes
your ear.
Return until the
weight is level with
the top of your chest
– racking the
kettlebell securely
to take the strain off
your shoulder joint.

88 JANUARY 2021
8. MEDICINE BALL WOODCHOP 10. SPEED SKATER
MAIN BENEFITS: The high-to-low diagonal MAIN BENEFITS: Build unilateral leg strength,
movement hits your abs from a unique angle, power and stability, while torching calories.
while increasing the rotational power and
strength essential to a lot of sports. Start by standing on your left leg.
Drop into a slight squat position.
Stand with feet shoulder-width apart, holding Jump sideways to the right while landing on your
a medicine ball in both hands. right leg and bring the left leg behind your right ankle.
Twist your torso to one side to position the Then reverse the direction with the opposite
weight on the outside of one thigh. actions, swinging your arms side to side to create
Keep your back flat and your core more momentum.
engaged throughout.
Lift the ball up
and across your
body with straight
arms, rising up
onto your toes
as you lift the
weight up and
out to one side.
Return to
the start and
complete all reps
on that side
before switching.

9. DEADBUG
MAIN BENEFITS: Strengthens your core and stabilising back muscles,
while teaching limb engagement.

Lie flat on your back, keeping your spine in contact with the ground.
Raise your arms straight up towards the ceiling and make a 90° bend at the
hips and knees to create a ‘reverse tabletop’ with your shins.
Without any part of your spine losing contact with the floor, reach your left
arm up above your head and extend your right leg.
Push your heel away and pull your toes back towards you as you extend
– imagine you are standing on that leg.
Fully exhale as you reach the longest part of the movement.
Without allowing your heel to touch the floor, slowly return back to the
start position.
Repeat with the opposite arm and leg.

JANUARY 2021 89
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about as effective as it gets. This session, from groundbreaking AI-led didn’t even knew existed. Perform the movements with a controlled
fitness app Trion, loads up your legs before hitting your chest, back tempo for perfect execution and maximum growth.

WARM-UP 2. COSSACK SQUAT

1. SPIDER LUNGE WITH ROTATION REPS: 12 each side
REST: 30 secs
REPS: 12 each side SETS: 2
REST: 30 secs This is a challenging exercise, but hugely beneficial.
SETS: 2 It opens up the hips, and it’s great for inner thigh
This is one of the most effective dynamic warm-up stretches you (adductors) mobility.
can perform. Try to keep a tall spine throughout and keep your heel
It opens the hip, stretches out the hamstrings and mobilises the glued to the floor.
T-spine – all in one simple movement. Alternate from side to side.

90 JANUARY 2021
 SUPERSET 1
3A. KB SINGLE-LEG ROMANIAN DEADLIFT
REPS: 12 REST: Straight into 3b
Go slowly down by pushing your hips back and keeping your
body straight – all the way from your foot to your shoulder.
Pause for two seconds in the bottom position, before driving your
hips forward and returning to standing by squeezing your glutes.
SUPERSET 2
4A. BB NARROW ELEVATED HEEL SQUAT
REPS: 10 REST: Straight into 4b
Now it’s time to get those quads working hard.
Place the bar as high on your back as possible, to make it easier
to maintain an upright torso position.
Hit the brakes on the negative phase to make sure you’re
going down in a really slow tempo – aim for a five-second count.
Go as deep as your mobility allows without losing form.
Pause for two seconds at the bottom position, then return
to standing by driving through your heels.
Don’t pause at the top – resume the negative phase of the lift
as soon as your legs are almost fully extended.
3B. SINGLE-LEG GLUTE BRIDGE WITH HOLD
REPS: 30-45 secs each leg REST: 60 secs, then repeat 3a SETS: 3
To ensure you’re maintaining a good spine position and not
arching your back during this exercise, drive the elevated knee
up and towards your chest while engaging your abs.
Push yourself up to the engaged position through your heels,
and squeeze your glutes as much as you can.
4B. ASSISTED SISSY SQUATS
REPS: 10 REST: 90 secs, then repeat 4a SETS: 3
Stand with feet shoulder-width apart and toes pointing forward.
Lightly hold onto a sturdy object in front of you.
Bend your knees slightly and tilt your body backwards so that there
is a straight line from your knees to your neck.
Lower your body into a squat by bending your knees and leaning
your body backwards.
Squat as low as you can without losing your balance.
Hold this position for three seconds, then return to standing.
JANUARY 2021 91
TRION WORKOUT

SUPERSET 3
5A. OLYMPIC RING
ISOMETRIC HOLD
REPS: 30-45 secs
REST: Straight into 5b
Assume a press-up position on
a pair of Olympic rings.
Lower your torso down until you feel
a stretch in your pecs.
Hold there, with your core braced.
Maintain a healthy spine position
by squeezing your glutes.

5B. DB FLOOR PRESS

REPS: 8-12 REST: 90 secs, then repeat 5a SETS: 3
Cement those shoulders to the floor throughout the entire movement.
Make sure to move the weights slowly and really focus on squeezing
your pecs as hard as possible every rep.

92 JANUARY 2021
 SUPERSET 4
6A. HALF KNEELING SINGLE-ARM LAT PULLDOWN
REPS: 10 REST: Straight into 6b
Pull your elbow down and back towards your hip.
Squeeze your lat muscle hard and make sure your chest is
pointed up slightly.
Focus on working hard on the eccentric phase and slowly let your
lat stretch out almost fully before you pull and contract hard again.
6B. KB SINGLE-ARM GORILLA ROW
REPS: 10 REST: 90 secs, then repeat 6a SETS: 3
Keep the stance wide, spread your knees and keep your back
straight by sitting back with your hips during the entire movement.
Pick a heavy kettlebell and perform a strong pull off the floor,
maintaining good control of the weight in the negative phase.

FINISHER
7. DB RENEGADE ROW
REPS: 12
REST: 60 secs
SETS: 3
In this session this acts as more of a core and finisher exercise, so
adopt a stance that makes you work hard to keep both feet pressed
hard against the floor and your hips as stable as possible throughout
the movement.
The same goes for the dumbbells: here’s an opportunity to test
your limits and see how heavy you can go without compromising on
form, but don’t go too heavy so you just throw the dumbbells around
without control.

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POWER OF 10

Photo Banaras Khan via Getty Images

Photo Sandra Anderstedt

BUZKASHI
TRADITIONALSPORTS.ORG
If you’re vegetarian or the slightest bit squeamish,
jump to the next sport – this is a game even the
Taliban decided to ban…Still here? Traditionally,
BANDY two teams on horseback compete to pick up
WORLDBANDY.COM the carcass of a headless goat and drop it into
A cross between ice hockey and field hockey, bandy is played on an ice rink with a a pit, known as the ‘tai kazan’, in the middle of the
curved stick and small ball. It also has influences from football – teams are 11-a-side pitch. In more sanitised versions, a loaded bag
and the game is made up of two 45-minute halves. For many years, the only countries of lambskin is used (although you can still beat
that participated in the World Championships were Sweden, Finland, Norway and opponents or their mount with a whip). The
Russia, but since 2014 at least 16 nations have been involved. sport features in Netflix’s Home Game.

ODD ONES OUT

TEN WEIRD AND WONDERFUL SPORTS FROM AROUND THE WORLD
FOOTGOLF
FIFG.ORG
Thought to have been invented
in Spain (although the first
organised tournament was on
Dutch soil) FootGolf is just like
regular golf, only it’s played with
a size 5 football. Players kick the
ball around the course with the
aim of sinking it into a hole around
Photo Jaap Arriens via Getty Images

half a metre in diameter. The

winner is the player to get round
in the least number of shots.
According to the Federation for
International FootGolf (FIFG), there
are over 30 member countries,
including all eight winners of the
football World Cup.
Photo Kevin Kung via Getty Images

BOSSABALL CYCLE POLO

BOSSABALLSPORTS.COM BICYCLEPOLO.ORG
Originating in Spain, bossaball is played on a A team sport invented in 1891 in
combination of trampolines and inflatables between County Wicklow, Ireland, cycle
two four-a-side teams. The inventor, Filip Eyckmans, polo is, as you might have
was inspired by capoeria and footvolley in Brazil. It’s guessed, polo played on bikes.
a spectacular sport combining elements of volleyball, Enthusiasts can now choose to
football and gymnastics. The pitch is divided by a play on grass or an alternative
Words Michael Renouf

volleyball-esque net, and the aim is to ground the version called ‘hardcourt bike
ball on the opponent’s half – with a maximum of five polo’. The sport is played in
touches allowed per team. International tournaments many countries all over the
have so far been dominated by Belgium and Holland, world, with the grass format
but it’s on the rise in South America. dominated by India.

96 JANUARY 2021 Photo Vishal Bhatnagar/Getty Images

 LAWN MOWER RACING
BLMRA.CO.UK
The one true grass-roots
sport, lawn mower racing
was thought up in a West
Sussex pub in 1973. The
main proviso is that the
Photo Richard Heathcote/Getty Images

mower must have been

originally designed,
manufactured and sold
commercially to mow
domestic lawns. Races
generally take place in May
through to October,
culminating in the
World Championships.
Photo Tom Jenkins/Getty Images

KABADDI
PROKABADDI.COM
MAN V HORSE
A contact sport contested by two
GREEN-EVENTS.CO.UK
seven-a-side teams, kabaddi is
An annual event dreamt
popular across Asia. The object of
up in that cauldron of good
the game is to tag out as many
ideas: the pub. In 1980 the
players on the opposition as possible.
landlord of the Neuadd
To do so, a single player – known as
Arms Hotel overhead
a raider – is sent into the opponents’
two punters debating
half, where they must tag as many
the merits of men racing
defenders as they can without being
against horses over
tackled, before returning to their
mountainous terrain, and
own half. India have beaten Iran
every year since – in the
in all three World Cup finals, but at
month of June – the Welsh
the last tournament – which had
town of Llanwrtyd Wells
12 participants, including England,
Photo Getty Images

hosts a race between

Argentina, Poland and the United
runners and horse riders
States – the two heavyweights both
over a course of around
got knocked out in the group stages.
22 miles. It took until 2004,
when Huw Lobb triumphed,
for a horse to be beaten.

SEPAK TAKRAW
SEPAKTAKRAW.ORG
A version of volleyball played with a rattan (a synthetic ball)
in which you’re only allowed to use your feet, knees, chest
or head. Sepak takraw originated in Malaysia and is popular
across South-East Asia – Thailand being far and away the most
successful country. The International Sepak Takraw Federation
(ISTAF) is intent on growing the sport worldwide, having said it
ultimately wants to see the game played at the Olympics.
Photo Adek Berry via Getty Images

UNDERWATER HOCKEY
GBUWH.CO.UK
Otherwise knowns as Octopush, this sub-aquatic activity was
invented in 1950s Britain. It’s played by two teams of ten, in a
Photo Jeon Han

25-by-15-metre pool around three metres deep. The idea is to use

your stick, or pusher, to propel the puck into the opposition’s goal.
Players wear diving masks, snorkels and fins.

JANUARY 2021 97
SURVIVAL OF THE FITTEST

All you need is a pair of dumbbells, six square-feet of floor

TOUGH IT OUT
space, and the following six-exercise circuit to start building
the body of a champion. Hunter McIntyre, four-time Tough
Mudder X champ and creator of at-home fitness app Openfit’s
T-MINUS 30 programme, has created a body-sculpting circuit
from the obstacle race’s training programme.

Forge functional fitness with pro obstacle racer HOW TO:

Perform the exercises as a circuit, doing each one for 45 secs,
Hunter McIntyre’s Tough Mudder circuit moving from one to the next without rest.
Once you complete all 6 exercises, rest for 1 minute.
Repeat the circuit 3 to 4 times in total.

1A. PLYO LUNGE

• Assume a staggered
stance, with your left foot
about three feet in front of
your right.
• Keeping your chest up,
back straight, and core
engaged, lower yourself
into a lunge as you raise
your right arm in front
of you and your left arm
behind you with your
elbows bent (like
a runner).
• Jump straight up,
switching leg and arm
positions in the air so that
you land with your right leg
and left arm forward.
• Immediately lower
yourself into a lunge to
begin your next rep.

1B. RENEGADE ROW WITH TRICEPS KICKBACK 

• Assume a press-up
position with your feet hip-
to shoulder-width apart
and a dumbbell in each
hand directly below your
shoulders.
• Keeping your core
engaged and elbows
tucked, lower your chest
until it’s almost in line with
your hands, then push
back up.
• Row the dumbbell in your
left hand towards your
ribs, then straighten your
elbow, raising the weight
behind you until your arm
is fully extended.
• Lower the dumbbell back
to the start and repeat on
the other side.

1C. SINGLE-LEG ROMANIAN DEADLIFT

• Stand with your feet
hip-width apart, holding
a dumbbell in each hand in
front of your thighs, palms
facing back.
• Shift your weight to your
left leg and lift your right
foot a few inches off of the
floor behind you.
• Keeping your back flat,
core engaged, dumbbells
close to your body and
only a slight bend in
your left knee, push your
hips back and lower the
weights until your torso
is nearly parallel to the
floor, raising your right leg
behind you.
• Pause, then return.
• Switch sides 22 secs in.

1D. BURPEE
• Stand tall with your feet
hip-width apart and your
arms at your sides.
• Push your hips back, bend
your knees and squat
down, placing your hands
on the floor.
• Jump your feet back into
a press-up position and
drop to the floor.
• Push back up and jump
your feet back to your
hands, then explode
upward, swinging your
arms above your head
as your feet leave the floor.
• Land softly and
immediately begin your
next rep.

1E. RUSSIAN TWIST

• Sit on the floor with your your entire torso to your
Photography openfit.com

knees bent and hands
clasped at your chest.
• Lean back slightly and lift
both feet a few inches.
• Keeping your back straight
and core engaged, rotate
right as far as you can.
• Pause, then rotate your
entire torso to the left as
far as you can.
• Continue rotating back
and forth.
TAKE ON MCINTYRE’S FULL
T-MINUS 30 PROGRAMME
TODAY. YOU CAN ALSO STREAM
AND SWEAT THROUGH
HUNDREDS OF OTHER LIVE AND
ON-DEMAND WORKOUTS AT
OPENFIT.COM

98 JANUARY 2021