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ARMS
ABS
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CONTENTS
Ch01 BUILDA
SOLIDBASE 50 YOUR BODY IS
YOUR BARBELL Ch04 GETTOTAL
BODYFIT
56 AMPLIFY YOUR
If you want killer arms and abs, you When your arms and abs look
also need to strengthen the muscles great, it’s natural to want to
that surround them. Start here. FIREPOWER extend the benefits to your
whole body. These tips will help.
14 FORGE AN
IRON CHEST
Ch03 SCULPTA
100 THE HEAD TO TOE
MUSCLE ASSAULT
SIX-PACK
20 BEEF UP
YOUR BACK
Lose your gut, uncover your abs
and build real-world strength
and stability with these 107 48KILOSWAYSFASTTO DROP
26 STRONGER
SHOULDERS AHEAD
hardcore power plans.
110 SMART TIPS FROM
30TOGETHER
PUT IT ALL 62 MEET YOUR
MUSCLES: CORE
THE MUSCLE PROS
64 SIX-PACK
AND DON’TS
DOS
Ch05 FUEL
TOGROW
ARM
Ch02 YOURSELF 68 CORE
VALUES
You can eat the foods you love and
still lose weight and maximise
muscle growth. We’ll show you how.
Want powerful guns? Then you
78 TO A SIX-PACK
FAST-TRACK
have to use the right ammo. Read
on for the best workouts for
sculpting sleeve-busting muscle. 116 THE LEAN
MUSCLE DIET
38 MEET YOUR
MUSCLES: ARMS 84 STRETCH OUT
FOR STRONG ABS 124 WEIGH LESS
EAT MORE,
40 FLEX APPEAL
BOOST YOUR
92 THE 4-WEEK
FAT SHREDDER
146 MUSCLE
NEWS
46 THE WORLD’S
BEST PRESS-UPS
The breaking strength
information you need now.
6 MEN’S HEALTH
ARMS & ABS 7
Muscle-up
There’s no magic way to achieve an enviable upper body. But the information in
this book – combined with sweat and determination – can help you get strong arms
and a chiselled midsection that you’re proud to show off. Men’s Health Arms & Abs
contains workouts that will build your biceps, pump your pecs, sculpt your six-pack
and shore up every muscle you have. You’ll also find smart workout upgrades to fire up
your fat-burning engines and expert nutrition advice to help you strip away flab and
make your muscle show. It’s a road map to getting the body you’ve always dreamed of.
4 reasons for
strong arms & abs
12
MAKE A BIG FIRST IMPRESSION
Why you should be building A well-defined upper body doesn’t
these key muscle areas just look good on the beach or
beneath a crisp white shirt.
It also broadcasts strength and
confidence anywhere. When your
upper body is strong, it pulls your
Everyone wants a flat belly and shoulders back, and your pecs
muscular arms. A lean, hard become more pronounced, so
upper body says you pay you look and feel great.
REDUCE YOUR DISEASE RISK
attention to what you eat Building more muscle on your frame
and keep fit. You’re healthy, – especially if you eliminate some
3
disciplined and responsible: belly fat in the process – can help
your body regulate blood sugar
three qualities women tend more efficiently. In a study,
to look for in a man. UCLA scientists found that people
But beyond vanity and with low muscle mass were 67
percent more likely to be insulin
desirability, there are many resistant than their more muscular
other reasons you should counterparts. Insulin resistance is
sculpt your arms and abs. Like a warning sign for type-2 diabetes.
STAND TALLER
the hub in a bicycle wheel, your
4
The stronger your core, the taller
core is critical to the strength and leaner you will look, because
and stability of your entire this muscular scaffolding creates
a corset-like brace that holds in your
body. And your arms are belly and lengthens your skeleton.
essential for doing everyday The muscles of your upper body
tasks like lifting groceries or also help to pull your shoulders
down and back, so you stand up
carrying a toddler – and while tall instead of being slumped over.
protecting your back and spine. BOOST YOUR BRAINPOWER
Building these key muscles A well-tuned torso improves
reaction speed and even mental
can make you feel leaner, function. Since your spine is the
healthier and more disciplined. messenger between body and brain,
having a stable and aligned spine
(which is achieved by shoring your
arms and core) allows your brain to
receive messages more efficiently.
ARMS & ABS 9

234
Build a
Solid
Base
345
If you really want to build powerful arms and
sculpt enviable abs then you’ll also need to
strengthen the muscles that surround them.
The best place to start? Right here…
Build a Solid Base
1
Chest
Unlock your power
A
muscular chest isn’t just powerful, it THE BONUS
signifies power, too. It’ll increase your BENEFITS OF A
presence in the boardroom, add to your BIGGER CHEST
GREATER ATHLETICISM:
sex appeal and intimidate your sporting A stronger chest makes it
opponents. Building a bigger, stronger easier to fend off opponents
chest adds size to your shoulders and in any contact sport, whether
your game’s football, rugby,
triceps, broadening the top of your body. martial arts or hockey.
The larger you are on top, the smaller A STRONGER SWING:
your waistline appears, creating the Your forehand strokes
in tennis rely on powerful
classic V-shaped torso. chest muscles for velocity.
But if you stop lifting weights, your chest A KNOCKOUT PUNCH:
is one of the first muscle groups that will The chest’s primary
objective is to move the
atrophy. That’s because you rarely stress arms forward, so developing
these muscles in daily activities – how often pectoral strength helps
do you have to push heavy weights away you deliver more energy
towards your target.
from your chest? And remember that when
you lose muscle, your metabolism slows
down too – which means that regularly
training your chest helps you fight belly fat.

PECTORALIS
MAJOR
Your main chest muscle is the

pectoralis major [1]. It pulls your
upper arms toward the middle of 2
your body. Think about that in
terms of a bench press. As you
push the bar away from you,
your upper arms move closer to
your chest. This is because your
pectoralis major attaches to the 3
inside of your upper arm bone.
This is why exercises like
press-ups and bench presses
1
are the best way to build your
pecs. When you do a bench
press, you increase the weight of
your upper arms, which forces
your pectoral muscles to 4
contract. The fibres of your
pectoralis major originate at
three places on your chest:
your collarbone [2], your
breastbone [3], and your ribs [4],
just below your breastbone.
The muscle fibres that make up the clavicular The sternal portion of the muscle is collectively
portion form what many call the upper chest. considered to be your lower chest.
PECTORALIS
MINOR
5
The pectoralis minor [5] is a triangular
muscle that lies beneath your pectoralis
major. It starts at your third, fourth
and fifth ribs, and attaches near your
shoulder. Although it’s technically
a “chest muscle,” its main duty is
to assist in pulling your shoulders
forward – an action that occurs in
exercises like the dumbbell pullover.
ARMS & ABS 13

Forge an
iron chest
Pump up your pecs – you’ll
look leaner and it’ll boost
your arm strength
To build a strong, balanced chest and gain
upper-body strength, you will have to target the
muscles from different angles, at varying speeeds.
That’ss because your chest musclles do a lott more
than push things away when you’re flat on youur
back and pull things toward you when you’re
standing up. In fact, your pectoral muscles
perform more actions at more angles and in
conjunction with more upper-body muscles thhan
most of us are aware of. Because of that, they
respond to low reps, high reps, and everything g in
between. With this workout, you can beef up your
back, shoulders and arms, and develop bigger
pectorals than you might have thought possib ble.

WORKOUT
1
A. BARBELL BENCH PRESS
Grab a barbell with an Do 1 set each of 15 reps,
overhand grip that’s just 10 reps, and 8 reps,
beyond shoulder width, and increasing the weight each
hold it above your sternum time. Immediately after the
with arms straight. Lower the 8-rep set, reduce the weight
bar, pause, and then press it by 20 percent and complete
back to the starting position. as many reps as you can.
Lower the
bar to your
sternum
and pull
your elbows
toward
your sides.
B. PULL-UP
Grab a pull-up bar
with a shoulder-
width overhand
grip and hang at
arm’s length. Pull
your chest up to the
Pull your bar. Lower back down
elbows into to the start position
your rib cage and repeat. Perform
to help your
chin clear 3 sets and do as
the bar. many reps as you
can in each set.
DIRECTIONS
Do this workout twice a week, pairing. So you’ll do 1 set of
resting for at least 2 or 3 days exercise 1A, rest for 45 secs, do
in between. (Work your lower 1 set of exercise 1B, and rest 45
body on a separate day.) secs again. Repeat until you
Alternate between exercises of complete all sets, and then rest
the same number until you 2mins before moving to the
complete all the sets in that next pair of exercises.
ARMS & ABS 15

WORKOUT
2 3
A. INCLINE DUMBBELL A. DIP
BENCH PRESS Grab the bars of a dip station and lift
Lie face up on an incline bench and hold yourself until your arms are straight.
a pair of dumbbells with your arms Slowly lower yourself by bending your
straight. Lower the dumbbells to your elbows until your upper arms dip just
chest, and then press them back to the below your elbows. Pause, and then
starting position. Do 1 set each of 15 push back up to the starting position.
reps, 10 reps, and 8 reps, increasing the Do 2 sets of as many reps as you can.
weight each time. Immediately after the
8-rep set, reduce the weight by 20
percent and do as many reps as you can.
B. SINGLE-ARM DUMBBELL ROW B. PRESS-UP AND ROW

Grab a dumbbell in your right hand, Place a pair of hex dumbbells on the
bend at your hips and knees, and lower floor and grip them while you do
your torso until it’s almost parallel to the a press-up. Once you’re back in the
floor. Let the dumbbell hang from your starting position, row the dumbbell
shoulder. Pull the dumbbell to the side in your right hand to the side of your
of your torso, keeping your elbow close chest. Lower the weight and repeat
to your side. Do 1 set of 15 reps with on your left side. That’s 1 rep.
each arm, then 2 sets of 10 reps with Do 2 sets of 10 reps.
each arm, increasing the weight
Your torso
each time. After the last 10-rep set, should not
reduce the weight by 20 percent rotate as
and do as many reps as you can. you row the
dumbbell.
Keep your
torso still as
you raise the
dumbbell.

Rotate
your wrists
toward the
floor on each
exercise.
A.
4
Attach a rope to the high pulley
of a cable station and face away
from it. Grab an end of the rope in
each hand and bend over. Without
moving your upper arms, push
your forearms forward, pause, and
return. Do 15 reps, turn around, put
your upper arms at your sides and
Stand tall
your forearms at 90 degrees, and and avoid
pull the rope down. Do 10 reps. shrugging
That’s 1 set. Perform 2 or 3 sets. your
shoulders.
B. DUMBBELL BICEPS CURL

Grab a pair of dumbbells and let them hang next to your
sides. Turn your arms so that your palms face forward.
Without moving your upper arms, bend your elbows and
curl the dumbbells as close to your shoulders as you can.
Pause, and slowly lower the weights back to the starting
position. Do 2 or 3 sets of 10 reps.
Check out more chest and upper body workouts by logging on to menshealth.co.uk
ARMS & ABS 17

Build a Solid Base
1
Back
A strong back balances your chest muscles, THE BENEFITS OF
makes you stand taller and look fitter
R
A BROADER BACK
A BIGGER BENCH PRESS
The muscles of your upper
and mid-back are essential
arely do you hear anybody say, for stabilising your shoulder
“Wow – that bloke’s got a great joints. And strong shoulders
back!” After all, most men don’t let you lift heavier weights in
just about every upper-body
spend as much time working their exercise, from the bench
back muscles as they do the press to the arm curl.
muscles on the front of the body. BULGING BICEPS
Back exercises are also great
But by building your back, you for targeting your arms.
balance out the larger muscles That’s because when you
of your chest, pulling your shoulders bend your elbows to lift
a weight, you’re training
back so you stand tall – which your biceps – whether
means you’ll look just as fit when you’re doing an arm curl
you’re walking away as you do on or a classic “back” exercise,
such as a chin-up or a row.
your approach. A LEANER MIDSECTION
Strengthening your back also When you build your back,
helps to build a stable base for your you can torch belly fat too:
the more muscles you train,
shoulders and arms so you can work the more calories you burn.
them harder – with less chance of
injury – so they can grow bigger.

REAR TRAPEZIUS
DELTOID
While your rear deltoid [1] Your trapezius [4] is a long,

is typically thought of as triangle-shaped muscle located
a shoulder muscle, it’s actually A on the upper half of your back.
emphasised by many of the Because of the way its muscle
exercises that work your 6 fibres are arranged, your traps
upper back. That’s because have several jobs.
its job is to pull your upper arm B The upper portion of your
backward, a movement that 4 traps [A] is responsible for
you perform whenever you do 1 lifting your shoulder blades.
a rowing exercise. This allows you to shrug your
5 shoulders. It’s worth noting
that the best movements for
2 C working these fibres – lateral
raises, and shrugs – are
classified as shoulder exercises.
The middle of your traps
TERES [B], with fibres running
MAJOR 3 perpendicular to your spine,
helps to pull your shoulder
blades closer together,
toward the middle of your back.
Performing rowing exercises
The teres major [2] starts on will help emphasise these
the outer edge of your shoulder muscle fibres.
blade, or scapula, and – like The lower portion of your
your lats – attaches to the traps [C], with fibres ascending
inside of your upper arm. to your shoulder blades, pulls
So it assists your lats in pulling your shoulder blades down.
your upper arm down to the Rowing movements work
side of your torso. these fibres as well.
Your latissimus dorsi [3] originate on Beneath your trapezius you’ll find your
LATISSIMUS RHOMBOIDS
DORSI the lower half of your back, along your rhomboids, specifically the rhomboid
spine and hip, and attach to the inside major [5] and rhomboid minor. [6]
of your upper arms. The primary job of These small muscles start at your
your two lats is to pull your upper arms spine and attach to your shoulder
from a raised position down to the blades. They assist your traps with
sides your torso, like when you grab pulling your shoulder blades together.
an object off a high shelf. That’s why
exercises that require this movement,
such as chin-ups, lat pull-downs and
pullovers, are popular back-builders.
ARMS & ABS 19

Beef up
your back
Stand taller and stabilise
your core by sculpting a
stronger and bolder back

WORKOUT
The secret to a bigger, stronger back is: stop thinking of it as one big muscle.
Unlike your chest, your back is made up of more than just one major muscle
1
group – it has lots of them. In fact, your back houses a complex system of
muscles, from your lats to your rhomboids to your upper, middle and lower traps,
with each performing a variety of functions. That’s the reason why strengthening
this area of your body isn’t as simple as doing “back” exercises, such as chin-ups
and lat pull-downs. What’s more, you most likely need to play catch-up. To help
you broaden your shoulders, thicken your lats, and beef up your traps, we’ve
identified five key back-building obstacles and their fixes. Apply them, and you’ll YOUR UPPER BACK
experience gains in size and strength like never before. GETS TOO TIGHT
When you spend most of
your time locked in one
particular position –
T H E B E S T- E V E R B A C K W O R K O U T sitting at your desk all
Too much chest work overtrains the muscles on your front, leaving day, for example – the
muscles of your upper
your back undertrained. Turn your workout around with this plan back stiffen, which can
lead to poor posture,
EXERCISE SETS REPS REST
weak shoulders, and
(MIN.)
neck and back pain.
1. Thoracic rotation • 2 20 1
2. Rack pull • 3 6 2-4 •THORACIC

3A. Dumbbell bench press 3 8-10 1-2
ROTATION
3B. Two-part dumbbell row • 3 8-10 1-2 Kneel down, place your
right hand behind your
4A. Alternating dumbbell head and point your
shoulder-press 3 8-10 1-2 elbow out to the side.
Brace your core and
4B. Pull-up hold • 3 3-5 1-2
rotate your right
5. Cable diagonal raise • 2 10-12 1 shoulder toward your left
arm. Follow your elbow
with your eyes as you
Complete this upper-body workout twice a week, resting at least two days between reverse the movement
sessions. Do the exercises in the order shown, using the heaviest weight that allows you until your right elbow
to complete the prescribed number of reps. Perform exercises 1, 2 and 5 as straight sets, points toward the
completing all sets of each exercise before moving on. Do exercises 3A and 3B, and ceiling. That’s 1 rep.
exercises 4A and 4B, as alternating sets. That is, do 1 set of 3A (not shown), rest for 1-2mins, Do 20. After you’ve
do 1 set of 3B and rest again. Repeat until you’ve done all sets of both exercises. Use the completed the required
same procedure for 4A and 4B. number of reps, switch
arms and repeat.
Even if you don’t have time to squeeze in a workout, you can still work your
back and save your spine. Stretch yourself stronger at: menshealth.co.uk
ARMS & ABS 21

WORKOUT
2
YOU HAVEN’T
MASTERED THE
DEADLIFT
3
YOUR ROWS
MISS THE BOAT
4
YOU HAVE
A GLARING
WEAK SPOT
5
YOUR TRAPS
ARE TOP-HEAVY
If you allow your lower The row is a great Most men have weak If your upper trapezius
back to round when you exercise for your middle scapular muscles, which muscle is stronger than
dead-lift, you place your traps and rear shoulders, stabilise your shoulder the middle and lower
lumbar spine in danger. but only if you do it right. blades and provide the sections, it can cause
Trouble is, many men Many men lift with just foundation for upper- shoulder impingement,
are too weak to keep their arm muscles instead body lifts. If these a painful condition in
their lower back naturally of working their traps muscles are weak, your which the muscles and
arched – the key to safe and rear delts. ability to lift heavier tendons in your rotator
lifting – as they lift the weights, on a bench press cuff become pinched
bar from the floor. for example, will suffer. by your shoulder joint.
•RACK PULL •TWO-PART •PULL-UP HOLD •CABLE

Set a barbell at knee level DUMBBELL ROW Hang from a pull-up bar DIAGONAL RAISE
in a squat rack. Stand Grab a pair of dumbbells, with an overhand grip, your Attach a handle to the
with your hips back, bend at your hips and hands at the exact width low pulley of a cable
knees slightly bent and knees, and lower your you use when you do a station. Standing with
knees against the bar. torso until it’s almost bench press. Pull your your left side toward the
Grab the bar overhand parallel to the floor. chest up to the bar and pulley, grab the handle
with your hands just Let the weights hang at hold for 10-20 secs. Once with your right hand in
outside your legs. Stand arm’s length from your you can do more than 5 front of your left hip and
up by pushing your hips shoulders. Pull your reps, add resistance, with a bend your elbow slightly.
forward. Begin with no shoulders back and hold weighted vest or a Pull the handle up and
weight, then when the that position. Next, pull dumbbell between your across your body until
exercise feels natural, the weights to the feet, or do regular pull-ups. your hand is over your
start adding weight. sides of your torso by head and your thumb is
Once the exercise is easy squeezing your shoulder pointing up (the Statue
from the rack, lift the blades toward your spine. of Liberty pose). Return
barbell from the floor Lower to the starting to the starting position.
using the same form. position and repeat. Complete all reps and
repeat with your left arm.

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Build a Solid Base
1
Shoulders
The bolder, the better – and they’re easier
than most muscle groups to get into shape
A
THE BENEFITS OF
STRONGER SHOULDERS
PREVENTS INJURY
great set of shoulders can work Shoring up weaknesses
in the muscles that surround
magic: they’ll make your waist look your shoulder joint reduces
slimmer, your arms bigger, and your your risk of a dislocation
back broader. And good news: or rotator cuff tear.
EXTRA POWER
they’re among the easiest muscle Whenever you throw or
groups for you to define, since the swing, your arms rotate
shoulder region is one of the last from the shoulder joints.
Strong shoulders make
places your body deposits fat. it easier to move your
Plus, without strong shoulders, arms with more power.
you’re not likely to reach your full YOU STAND TALLER
When you have weakness in
potential for size and strength in any the rotator cuff, the network
of your other upper-body muscles. of muscles on the back side
That’s because your shoulders of the shoulder joint, it allows
muscles on the front of the
assist in most exercises for your joint to pull your shoulders
chest, back, triceps, and biceps. forward, causing a slumped
– you might say they’re your posture. But you can shift this
balance of power by building
muscle-building midfield general. a strong rotator cuff – so that
you can stand tall and proud.

DELTOID
10 The roundish-looking muscle

2 that caps the top of your upper
1 arm is called your deltoid, and
it’s the shoulder muscle you’re
showing off when you wear a
sleeveless shirt. It has three
LEVATOR Most guys consider the levator 3 sections: your front deltoid [1],
SCAPULAE scapulae [10] to be a neck middle deltoid [2] and rear
muscle. And indeed, this deltoid [3]. The best exercises
rope-like muscle runs down for your front and middle delts
the back of your neck and are shoulder presses and
attaches to the inside edge shoulder raises. But the top
of your shoulder blade. moves for working your rear
However, it works with your deltoid are different. In fact, the
upper trapezius to help shrug same exercises that train the
your shoulder, which is why muscles of your middle and
you can strengthen it with the upper back are the ones that
barbell and dumbbell shrugs. work your rear delts.
If you notice reoccurring shoulder pain, take action Sit up straight! Hunching your shoulders
with a visit to an orthopaedic or physical therapist. restricts blood flow and oxygen to the muscles.
SERRATUS UPPER
ANTERIOR TRAPEZIUS 5
6
7
Your serratus anterior muscle Although the trapezius is

8 [9] starts next to the outer categorised as a back muscle,
edge of your pectorals, on the the upper portions of your
surface of your upper eight traps [4] are best developed Your rotator cuff comprises
ribs. It wraps around your rib with exercises that work your ROTATOR four muscles that attach
cage until it connects to the shoulders, such as the lateral CUFF
your shoulder blade to the
9 under surface of your shoulder raise and the shoulder shrug. shoulder joint. They are
blade, along the inner edge. the supraspinatus [5],
This muscle’s job is to help the infraspinatus [6], the
stabilise and rotate your 4 teres minor [7], and the
shoulder blade. You can build subscapularis [8]. While
it with the serratus shrug and these muscles are activated
the serratus chair shrug. in just about every upper-body
3
exercise they need to
be worked with shoulder
rotation exercises.
ARMS & ABS 25

Stronger
shoulders
ahead
These exercises will eliminate
shoulder pain and strengthen
your entire upper body
Walk into any gym and chances are you’ll come
across men complaining about their shoulders.
“I used to be stronger,” they moan, “more ripped, more
this, more that. But my shoulders, my shoulders!”
Why all the regret? Muscle strains and pains force
many guys to row back on exercises like the bench
press, leading to reduced muscle – and moaning.
But the secret isn’t to avoid that pain. Instead,
you should add moves that strengthen your joints.
So here’s how to fight back and achieve brilliant
shoulder-strength: by doing the exercises over
the following pages. You’ll have less shoulder strain
and you’ll pack more serious muscle on to your arms,
chest, shoulders and back. You know, shoulders
don’t have to be a burden – quite the opposite.

WORKOUT
A. DUMBBELL
FLOOR PRESS
3 or 4 sets of 6-8 reps (can
also be done with a barbell)
Grab a pair of dumbbells and

lie face-up on the floor with
knees bent and feet flat.
Start with the dumbbells
above your shoulders and
your arms straight. Lower
the weights until your arms
touch the floor and then
press the weights up to the B. MEDIUM-GRIP
starting position. That’s 1 rep. BARBELL ROW
BENEFIT This movement 3 or 4 sets of 6-8 reps
restricts shoulder extension
– that’s the stretching of the Grab a barbell with an
muscles in front of your overhand grip with your
1
shoulders when you lower hands about shoulder-width
the weights to your body. apart and hold it in front of
Too much stress on the front your thighs with your knees
of your shoulder can lead slightly bent. Bend at your
to injury. This exercise is hips, lower your torso about
a good alternative to the 45 degrees and let the bar
bench press when your hang straight down from your
shoulders are acting up, shoulders. Pull the bar up
or just to periodically to your torso, pause, and
reduce strain on the joint. then slowly lower it.
OTHER OPTIONS BENEFIT Too many men
• Dumbbell bench press focus on “mirror muscles,”
• Dumbbell incline press such as the chest and arms.
Exercises that engage the
muscles in your back
provide balance to your
training plan and help
you maintain the natural
movement of your
shoulders to help you avoid
weaknesses and pain.
OTHER OPTIONS
• Medium-grip cable row
• Dumbbell row
DIRECTIONS
Perform this workout routine next number in the
as part of your total-body programme. For added variety,
workout or your upper-body you can substitute one of the
day. Complete all the sets in extra options listed, to help
each sequence (1A and 1B, for strengthen your shoulders and
example) before moving to the build the ultimate upper body.
ARMS & ABS 27

WORKOUT
A. LEAN-AWAY
LAT PULL-DOWN
2 or 3 sets of 10-12 reps
Sit at a cable tower or lat

pull-down machine using an
underhand grip that’s about
one-and-a-half times wider
than your shoulders, and
lean back about 30 degrees.
Pull the bar down to your
lower sternum, making sure
you pull your shoulders
down and back as you follow
through with your arms.
Return to the starting
position in a smooth,
controlled motion.
BENEFIT The angle of your
2
body reduces demand on
the rotator cuff, promoting
a more stable shoulder
joint. Also, a 30-degree
lean-away can increase
activation of your lats.
OTHER OPTIONS
• Underhand closed-grip
pull-down
B. SCAPTION
2 or 3 sets of 10-12 reps at a 30-degree angle to your
body. Pause, and then lower
Stand with your feet shoulder- your arms back to the
width apart and hold a pair of starting position. That’s 1 rep.
dumbbells at arm’s length by BENEFIT The muscles
your sides, your palms facing that surround your shoulder
each other and elbows joint and shoulder blade
slightly bent. Without bending are activated, so you can
your elbows, raise your arms build more muscle and
until they’re parallel to the strengthen your shoulders
floor while keeping them at the same time.
Well-executed shoulder exercises shouldn’t leave you reaching for the aspirin.
Find the right shoulder exercise for you at menshealth.co.uk

A. CABLE FACE PULL
2 or 3 sets of 12-15 reps
Start by attaching a rope to

the high pulley of a cable
station and grab each end
so your palms face each
other. Step away until your
arms are straight out in front
of you and you feel tension
in the cable. Now pull the
middle of the rope toward
your eyes by bending your B. SIDE-LYING
elbows. Squeeze your EXTERNAL ROTATION
shoulder blades together, 2 or 3 sets of 12-15
and flare your upper arms reps on each side
out to your sides. To go back
to start, slowly straighten With a dumbbell in your right
your arms in front of you. hand, lie on your left side,
3
BENEFIT You’ll work the a rolled towel under your
smaller muscles in your right elbow. Bend your left
upper back, maintain good arm and rest your head on
shoulder rotation and your left hand. Flex your
strength and improve right elbow to 90 degrees.
trapezius strength, all of Rest the weight in front of
which enhances stability your stomach. Make sure
of your shoulder blades you don’t bend your wrist.
and shoulder joints. Keep your upper arm at
OTHER OPTIONS your side as you rotate your
• Press-up right forearm to raise the
• Inverted row weight until it’s above your
body. Slowly return to the
starting position.
BENEFIT Because you’re on
your side, you activate the
rotator-cuff muscles on
the back of your shoulder:
these help maintain proper
shoulder position during
activities. The exercise also
reduces the risk of tendinitis
in your rotator cuff. And it
limits shoulder impingement,
a painful condition that
occurs when the front of
your shoulder blade exerts
pressure on your rotator
cuff as you lift your arm.
ARMS & ABS 29

Build a Solid Base
1
MENSHEALTH.CO.UK
Put it all together
Build a brilliant V-shaped torso with these multi-muscle
moves for your chest, back and shoulders
To build a strong, balanced chest and gain can beef up your back, shoulders, and arms –
upper-body strength, you’ll have to target the and develop bigger chest muscles than
muscles from different angles, at varying you’d ever imagine.
speeds. That’s because your chest muscles do While most of us tend to think about specific
a lot more than push things away when you’re exercises working specific muscles, the truth
flat on your back and pull things toward you is that in your body everything is
when you’re standing up. In fact, your pectoral interconnected. Each muscle is enclosed in a
muscles perform more actions at more angles sheath of connective tissue called fascia,
and in conjunction with more upper-body which in turn attaches to bones and other
muscles than most of us realise. Because of muscles, creating a unified web of criss-
that, they respond to low reps, high reps and crossing fibres that covers your body. Here’s
everything in between. With this workout, you what that means for your workout:
1
EXERCISES DON’T
ISOLATE MUSCLE GROUPS
2
UPPER-BODY MUSCLES CAN
LIMIT YOUR LEG WORKOUT
3
FASCIA IS AN
ACTIVE TISSUE
When you do a row, for example, you Thanks to your fascial web, stiffness It not only links seemingly disparate
engage the latissimus dorsi (or lats) , in your upper body can also prevent muscle groups but also stretches and
the largest muscles of your back. you from working your lower body recoils, increasing the amount of force
But because your lats also attach to through its full range of motion. So available to you during any given
your thoracolumbar fascia – a large, if you can’t touch your toes or use exercise. The result: more powerful
diamond-shaped sheet that connects proper form while performing a squat, and more efficient movements. And
muscles to the spine and pelvis – don’t necessarily blame your legs. the more you strengthen your fascia
you also engage some other Maintaining flexibility throughout tissue by engaging in regular
connected muscles, including those your entire body will help, no matter exercise, the more powerful those
that make up your core. what your specific goals are. movements will become.
ARMS & ABS 31

WORKOUT A
The perfect 1
body formula A. MIXED-GRIP CHIN-UP
[A] Hang from a bar using a
mixed grip (one palm facing
you, and one facing away),
with your hands slightly
Slim-fit shirts and lustful looks are reason beyond shoulder width. [B]
enough to sculpt a V-shaped torso. Here’s Pull your chest to the bar,
pause, and then slowly
another: a strong torso will make you lower yourself. Do 4 sets of
stronger in nearly every exercise you do. 8 reps, flipping your grip
Take the bench press: if your chest can halfway through each set.
handle 120kg but your back maxes out at
100, guess how much you’re going to bench?
So make sure your workout shores up any
potential weak spots. If you’re not training
all your muscle groups equally, then you’re
limiting total-body strength and creating
serious imbalances that can lead to injury.
A
DIRECTIONS
Perform each workout and lower body in two other B
(A and B) once a week, weekly workouts. Follow
separated by at least a day. Do this programme for six
the prescribed number of reps weeks to rebalance your
and sets for each exercise musculature, build total-body
resting for 90secs between power, and bust through
sets. Hit the rest of your upper nagging fitness plateaus.

2 4
KNEELING SINGLE-ARM UPRIGHT ROW
SUPPORTED ROW [A] Using an overhand
[A] Hold a dumbbell in your grip, hold a pair of dumbbells
right hand and place your in front of your thighs. [B]
left hand and left knee on Keeping your forearms
a flat bench. Keep your back pointed down, bend your
naturally arched and your elbows to pull the weights
torso parallel to the floor; to your chest and raise
this is the starting position. your upper arms until they’re
[B] Pull the weight to the parallel to the floor. Slowly
side of your chest, pause, lower the dumbbells to
and return to start. the starting position. Do 3
A Do 3 sets of 12 reps sets of 6 reps.
(6 each arm).
B A B
3 5
DUMBBELL PULLOVER INCLINE L RAISE
[A] Lie face up on a flat [A] Grab a pair of light
bench holding a dumbbell dumbbells and lie chest down
straight above your chest: on an incline bench with your
this is the starting position. arms straight and your palms
[B] Without changing the back. [B] Now bend your
angle of your elbows, slowly elbows, squeeze your
lower the weight back and shoulder blades, and lift your
over your head until your upper arms as high as you
upper arms are in line with can. [C] Without changing
your body. Pause, and slowly A your elbow position, rotate
A raise it back to the starting your forearms up and back.
position. Do 4 sets of 8 reps. Pause, and lower the weights.
Do 3 sets of 10 reps.
B C
ARMS & ABS 33

WORKOUT B
1 2
BACK EXTENSION BARBELL GOOD MORNING
[A] Position yourself in [A] Using an overhand grip, hold a
a back extension station. barbell across your upper back to
Keeping a slight arch in your assume the starting position. [B]
back, lower your upper body Keeping your knees slightly bent and
as far as you can: this is the your back arched, bend at your hips
starting position. [B] until your torso is almost parallel to
Squeeze your glutes and the floor. Pause, and return to the
raise your torso until your starting position.
osition. Do 4 sets of 6 reps.
body is straight. Pause,
and slowly lower your torso
to the starting position.
Do 4 sets of 8 reps.
A A
3
CABLE CHEST PULL
[A] Attach a rope to the high pulley of
a cable station and grab each end so
your palms face each other. Step back
until your arms are straight and you feel
tension in the cable. [B] Bend your arms,
squeeze your shoulder blades, flare
your elbows, and pull the rope to your
B chest. Pause, and return to the starting
position. Do 3 sets of 10 reps.
A B

4 5
CABLE PULLOVER CABLE REVERSE FLY
[A] Attach a bar to the high [A] Stand between the
pulley of a cable station. weight stacks of a cable
Standing with your feet machine and set both
shoulder-width apart, grab pulleys to just above chest
each end of the bar with an level. Grab the left pulley’s
overhand grip, your hands handle in your right hand
slightly farther apart than and the right pulley’s handle
shoulder width. [B] Keeping in your left hand. [B]
your back and arms straight, Squeeze your shoulder
push the bar down in an arc blades and pull each cable
until it touches your thighs. across your body toward the
Retuurn to the starting opposite side. Pause, and
position. Do 3 sets of 8 reps. return to the starting
position. Do 3 sets of 8 reps.
A A
B B
Find more exercises to help you create the ultimate

V-shape at menshealth.co.uk
ARMS & ABS 35

13
24
Arm
yourself
345
Want bigger biceps? These exercises
will help you achieve them, and quickly.
Read on for the best workouts, designed
to sculpt superior, sleeve-busting muscle
Arm Yourself
2
Arms
Biceps get you noticed – and they’re key
to just about every upper-body exercise
Y
THE BONUS BENEFITS
our arms are like built-in publicists for OF DEFINED ARMS
LIFE IS EASIER
all the hard work you do in the gym. That’s Stronger biceps allow
because they’re the only major muscles you to carry any object
that you can reveal just about anywhere, with less effort.
DAMAGE CONTROL
anytime. If your biceps and triceps are Your triceps protect your
well-defined, people will automatically elbow joints by acting as
assume the rest of you is chiselled as well. shock absorbers, reducing
stress when your elbows are
And sculpted arms aren’t as hard to forced to flex suddenly, such
achieve as you might think. Just about as bracing yourself while
every upper-body exercise – whether it’s mountain biking.
MORE MUSCLE,
designed to target your chest, back, or EVERYWHERE
shoulders – also involves your arms. After Your arms assist in all upper
all, those exercises require that you use body exercises. If your
biceps tire, you’re
your arms to help move the weights. shortchanging the bigger
So work hard on your other upper-body muscles of your chest, back,
muscles, and your arms will benefit by and shoulders. Make sure
your arms are strong, and
default. Then you can add a few targeted you’ll benefit all over.
exercises to give them a little extra love.

TRICEPS BICEPS The front of your upper arm
owes its bulge to two muscle
groups: your biceps brachii
and your brachialis.
Your biceps brachii [2] starts
at your shoulder and attaches
The muscle on the back of to your forearm. It helps to
your upper arm is known as bend your elbow and to rotate
the triceps brachii [1]. When your forearm. Any type of
well-defined, it forms a arm-curl works this muscle,
horseshoe-like shape. as do chin-ups and rows.
Considering its name – triceps Your brachialis [3] starts in
– it’s no surprise that the the middle of your upper-arm
muscle is comprised of three 2 bone and also attaches to your
sections, or heads. They start forearm. It assists your biceps
on the back of either your brachii in bending your elbow.
upper arm or your shoulder The brachioradialis [4] starts
blade and then unite so that on your upper-arm bone, near
they attach together on your 3 your elbow, and attaches near
forearm. Their primary job of your wrist. So it helps your
your triceps is to straighten 4 biceps brachii bend your
your arm, so this muscle is elbow and rotate your forearm,
engaged in any exercise in but it contributes little to
which you straighten your the size of your biceps. The
arm against some type of biceps brachii is composed
resistance: triceps extensions, of two separate sections,
triceps press-downs and, of or heads, that unite just
course, chest and shoulder before they attach to a
presses. The outer segment of forearm bone called the radius.
your triceps is called the lateral The brachialis attaches to
head. The middle segment is your ulna, the longer of the
called the medial head (not two forearm bones.
shown; hidden by the lateral
head). And the inner segment
is called the long head.
Your wrist and finger flexors

FOREARMS
[A] are located on the inside of
your forearm. They allow you
to bend your wrist forward,
and they can be trained with
exercises such as wrist curls.
1 Your wrist extensors [B]
are located on the outside,
or “top,” of your forearm.
They allow you to bend your
wrist backward, and they
can be trained with exercises
such as wrist extensions.
A B
ARMS & ABS 39

Boost your
flex appeal
Sculpt your biceps and triceps
with this killer big-arm workout
Your arms are too small. Or at least you probably feel
that way, if you’re like the average guy. But chances
are it’s not because you’re neglecting those muscles.
– you’ve doubtless tried every biceps curl and triceps
extension in the book. So what’s the problem? Your
upper back. And your core. And your glutes. When
those muscles are weaker than they should be, they
act like brakes on the size and strength of everything
else. Yes, especially your arms.
The problem is simple to correct, as long as you’re
willing to invest time doing the big arms workout
shown here. In four weeks, you can build new muscle
– and give yourself a decisive edge in the arms race.
Begin with these three steps…

1
CALL IN THE
REINFORCEMENTS
2
RESTORE YOUR
CORE
3
SHORE UP YOUR
WEAK LINKS
If you really want your arms to grow, Next time you hit the gym, try this Face a mirror and hold a 15kg
then you need to challenge them with fitness test: make your way to the dumbbell in your non-dominant hand
progressively heavier weights. They triceps push-down station, select and do a set of curls. Notice how your
won’t receive that overload from the heaviest weight you can use for upper arm pinches in against the side
doing curls alone, so you need to 10 reps and do a set. Rest for a few of your torso after a few reps? That’s
recruit bigger muscles to help them minutes, and then repeat the set caused by muscles in your shoulder
grow in tandem. standing on one leg. You won’t be called external rotators. They’re
Start with the chin-up. This classic able to knock off 10 reps, your pulling your arm into a stronger
move forces you to lift your body – triceps didn’t become weaker; they and more stable position.
several times the amount of weight just lost some of their support base. Deeper into the set, you’ll need
you could curl – with each repetition. A weak or unstable core limits how more momentum to start each lift.
Your lats, the fan-shaped middle-back efficiently your central nervous Your shoulder blade will rise up and
muscles that run from your armpits system controls your muscles; this drop down as you curl. That’s your
to your spine, do a good deal of the can raise your injury risk. trapezius – the diamond-shaped pair
work, but your biceps are more than So even though your triceps aren’t of muscles that runs from your neck
just bystanders. They’re working as part of your core, their performance is to your middle back and out to the
hard as they can. Without their help affected by it. Here’s why: a weaker edge of each shoulder, helping your
you couldn’t do a single rep. or less balanced base of support will biceps do their job.
Target your triceps the same way. limit the strength and power your As your biceps near exhaustion,
Do body-weight dips or close-grip arm muscles can generate, while notice how you squeeze your butt
bench presses with a loaded barbell. a stronger core will enable all your cheeks and lean backward. That’s the
You’ll be able to lift multiples of the muscles to work harder, longer and action of the muscles in the back side
weight you use for extensions. more productively. That’s why many of your body, including your glutes,
Make these heavy, multi-muscle good arms exercises challenge and hamstrings, and spinal erectors.
exercises the focus of your upper- strengthen your core as well. It’s a You won’t find this mentioned
body training. After you’ve finished two-for-one bargain: you’ll be able in a standard muscle handbook, but
performing these, add some curls to develop better abs while creating these are the muscles that enable
and extensions to give your arms the firm base that allows you to build or limit the potential growth of your
that extra oomph. bigger, more powerful arms. biceps and triceps.
Build perfect arms

Big arms are involved in every part of your life. Biceps help way to gauge the effectiveness of your arm workout. For the
you carry heavier objects with ease. Triceps protect your most accurate results, take all your measurements at the
elbow joints when they’re called upon to brace your upper same time of day, such as before breakfast. Extend your
body. So how do you know for sure if your biceps are up to the arm in front of you and wrap a tape measure around the
task? Finding the circumference of your arms is an excellent largest part of your upper arm. Measure both biceps.
ARMS & ABS 41

Arms and
WEAK LINK 1: EXTERNAL
ROTATORS
Your upper body assigns two of its
biggest and strongest muscles, the
the man
lats and the pectoralis major, the task
of turning your upper arm inward.
But for outward rotation, it assigns
a couple of relatively small muscles.
If your external rotators are weak
compared to your internal rotators,
your body will be reluctant to increase
your upper-body strength and power. This arm-expanding workout
Your solution? Exercises such as overloads your biceps and triceps, for
YTWL raises, which target your guaranteed growth. The programme
external rotators, balance your
strength and allow you to lift more. is only two days a week because the
exercises challenge all the muscles in
WEAK LINK 2: TRAPEZIUS your body; you’ll need the rest of the
Your biceps and the main part of your
triceps originate on your shoulder week to recover and grow. On the first
blades. The actions of your shoulder day, do workout A. You’ll focus on
blades are largely controlled by your the weaknesses that limit your ability
trapezius. The stronger your traps,
the more solid the potential you have to add size to your arms. Day two
to build your arm muscles. By adding (workout B) targets your biceps and
farmer’s walks, deadlifts, and inverted triceps, so you can pack on more
rows, you can build the strength
needed to add weight when you train muscle. Follow this regime and you’ll
your arms directly. no longer need to make excuses for
your upper body.
WEAK LINK 3: GLUTES
Your glutes are part of a muscle chain
that includes your lats. They work
together to stabilise your spine when
you move. So when you do a move like
a chin-up, your biceps and lats move
your body while your lats and glutes
protect your spine and prevent sudden
twists. When your glutes and lats are
strong and your spine is safe, chin-ups DIRECTIONS
enable your biceps to work as hard as Follow this regime twice a week, resting for
you want to push them. That’s why the at least 2 or 3 days in between. (Work your
prone cobra, which strengthens your lower body on a separate day.) Alternate
glutes and back, is another key between exercises of the same number
exercise for building great arms. until you complete all the sets in that
pairing. So for example, you’ll do 1 set of
Now it’s time for you to get started, exercise 2A, rest for 45secs, do 1 set of
using your traps, your core and all exercise 2B, and rest 45secs again. Repeat
the other muscles mentioned here. until you complete all sets and then rest
It’s time to fill those shirt-sleeves… 2mins before moving to the next pair.

WORKOUT A
1
SNATCH GRIP DEADLIFT ON BOX B
[A] Squat on a low box or step and grab
a barbell using an overhand grip that’s
about twice shoulder width. A
[B] Without rounding your lower back, pull
your torso up and back, thrust your hips
forward, and stand. Do 3 or 4 sets of 6 reps
each, resting 2mins between sets.
2
A. YTWL DUMBBELL RAISE SERIES
Perform this sequence of shoulder raises on an incline bench. Do 8 reps of the Y raise, rest 30secs,
then 8 reps of the T raise, rest again, and so on until you have completed the series; that’s 1 set. Do 3 sets.
Y [A] Start with your arms T [A] Let your arms hang W [A] Bend your elbows L [A] Let your arms hang
hanging straight down. with your palms facing 90 degrees. [B] Without down, palms facing behind
[B] Raise them to shoulder forward. [B] Raise your changing the bend in your you. [B] Row the weights to
height at a 30-degree arms straight out to the elbows, raise your upper the sides of your chest. [C]
angle, the thumb sides of sides until they’re at arms until your palms Then rotate your forearms up
your hands facing up. shoulder level. face the floor. and back as far as you can.
A A A A
B B B B
B. OFFSET DUMBBELL LUNGE C

Hold a dumbbell in your right hand next to your
right shoulder. Lunge forward with your right leg and
return to the starting position. Do 8 reps on each side.
Rest 1min; do 3 sets total.
Wa n t t o s e e m o r e ? To s e e t h e f a s t e s t r e s u l t s p o s s i b l e , y o u n e e d t o
shake up your workout. Find more arm moves at menshealth.co.uk
ARMS & ABS 43

WORKOUT B
3 1
A. INVERTED ROW
Hang from a low bar with your body straight from
head to ankles and your heels on the floor. Pull your
body up until your chest touches the bar. Do 3 sets
of 8 reps, resting 30secs after each set.
A. CLOSE-GRIP CHIN-UP
[A] Hang from a bar using an underhand
grip, but keep your hands 20cm apart.
A [B] Perform a chin-up. Do 1 set each of
8 reps, 6 reps, and 4 reps, and then
a last set of as many as you can.
Rest 2mins after each set.
B. T-PRESS-UP
[A] Assume a press-up position and grip
a pair of hex dumbbells. Lower your body
A
B to the floor. [B] As you push back up,
rotate your body to the right and raise
a dumbbell straight above your shoulder.
Each rep, alternate your rotation direction.
Do 3 sets of 8 reps per side, resting
1min after each set.
B
4
A. PRONE COBRA
[A] Lie face down, your arms at your sides, and then
[B] lift your head, chest, arms, and legs. Only your hips
should touch the floor. Hold the position for 3mins B. DIP
total, resting as needed when you feel fatigued. Grasp the bars of a dip station and lift
yourself so your arms are straight. Lower
your body until your upper arms dip just
A below your elbows. Do 1 set each of 8 reps,
6 reps, and 4 reps, and 1 last set of as many
B as you can. Rest 2mins after each set.
B. FARMER’S WALK
Grab a pair of heavy dumbbells and
walk for 30-75secs. Make it harder by
grasping each dumbbell by its end.
Once you feel you can go longer than
75secs, switch to heavier weights.

2
A. SEATED RACK LOCKOUT
Sit in a power rack and set a bar on the safety pins
at ear level. Press the bar above your head, and then
lower back to the pins, keeping the tension on your
muscles in the bottom position. Do 3 sets of 8 reps,
resting 1min after each set.
B. BARBELL ROW
Grab a barbell just beyond shoulder width and hold
it at arm’s length. Then bend at your hips and knees.
Pull the bar to your upper abs. Do 3 sets of 8 reps,
resting 1min after each set.
3
A. DECLINE DUMBBELL TRICEPS EXTENSION
[A] Lie face up on a decline bench and hold dumbbells A
over your head with your arms straight. [B] Lower the
dumbbells until your forearms are beyond parallel to
the floor. Do 2 sets of 6-8 reps, and then 1 set of 15
reps. Rest 30secs after each set.
B. DUMBBELL CURL SERIES (INCLINE/SEATED/

DECLINE)
[A] This is a 3-exercise sequence of curls, all
performed with your palms facing forward. Do
4-6 reps each of the curl while lying face up on an
incline bench, [B] while seated on a flat bench, and
[C] while lying face down on an incline bench.
A B C That’s 1 set; do 2 sets. Rest 30secs after each set.
ARMS & ABS 45

Arm Yourself
2
The world’s
best
press-ups
If this move isn’t part of your
arm-building routine, it
should be. Power up with the
most effective variations
from around the globe
The press-up is often the first upper-body
exercise most of us master – and also the first
we abandon. At some point we discover the
bench press, come up off the floor, and never
look back. But if you want an athletic physique,
that’s a mistake. This is because if you study
the training secrets of the world’s best fighters
you’ll find that the planet’s toughest men train
with press-ups to strengthen their entire upper
body – arms included. And many of these guys
are doing variations of the exercise that you’ve
probably never seen. We’ve included the best
of them here. Try to do 10 reps of each of the
8 press-ups here in 5mins or less. It’ll make you
believe in the power of the press-up.

WORKOUT
1 THE BENEFIT The standard

press-up works your chest,
HOW TO DO IT Kneel down
on all fours and place your
THE STANDARD PRES S-UP
shoulders, triceps and core. hands slightly beyond

shoulder-width apart. Set
your feet together and
straighten your arms and
legs. Your body should form
a straight line from ankles to
head. Keeping your elbows
pulled in toward your sides,
lower your chest to an inch
above the floor and press
back up. That’s 1 rep.
2
IN T ERNATIONAL PRE S S-UP VARIATIONS
TRIANGLE PRESS-UP UCHI MATA PRESS-UP KETTLEBELL PRESS-UP
Origin Brazil Origin Japan Origin Russia

THE BENEFIT It forces one THE BENEFIT It increases THE BENEFIT This move
arm to work harder to handle activation of your core, lower challenges your forearms,
a heavier load and changes back and hamstring, while rotator cuffs and core
the angle of movement to boosting demand on the muscles due to the instability
stimulate more muscle. muscles in your shoulders. of the exercise.
HOW TO DO IT Assume HOW TO DO IT From a HOW TO DO IT Assume

a press-up position, but form press-up position, lift your a press-up position,
fists with your hands so your right foot so your leg is parallel but place each hand
knuckles are flat against to the floor. Lower your body on a kettlebell with your
the floor. Lower your chest until your chest nearly palms facing each other.
to your left hand, pause and touches the floor. Raise your Lower your body until
push back up. Repeat, this lifted leg higher into the air. your chest nearly touches
time lowering your chest to Push back to the starting the kettlebells, pause and
your right hand. Alternate position. Do half your reps, then push yourself back
sides each rep. switch legs and finish your set. to the starting position.
ARMS & ABS 47

WORKOUT
3
IN T ERNATIONAL PRE S S-UP VARIATIONS
ALTERNATING GRIP KNEE-TO-OPPOSITE- LEG-KICK PRESS-UP

SINGLE-LEG PRESS-UP ELBOW PRESS-UP
Origin UK Origin Thailand Origin The Netherlands

THE BENEFIT It works THE BENEFIT This variation THE BENEFIT By forcing
your lower abdominal uses rotation to work your you to hold a position, it
muscles and places more abdominal muscles, hip activates more muscle in
demand on your chest and flexors and back, in addition your chest and shoulders
serratus anterior, an to working your chest than a standard press-up.
important posture muscle muscles and triceps. It also develops strength and
that runs from your chest flexibility in your hip flexors,
and along your rib cage to HOW TO DO IT Assume glutes and hamstrings.
your shoulder blade. a press-up position, but form
fists so your knuckles are HOW TO DO IT Assume
HOW TO DO IT Place your flat on the floor. Bring your a press-up position, then
right hand in a standard left knee to your right elbow, lower your body until your
press-up position, but move and pause before returning chest nearly touches the
your left hand a few inches your leg to the starting floor. Kick your right leg out
forward. Raise your right leg, position. Now lower your to the side as close to a
then lower your body until body as you would for a 90-degree angle as possible
your chest nearly touches standard press-up. Push without bending your knee.
the floor. Push back to the back to the starting position Pause, then move your leg
starting position. Do half and repeat, this time to the starting position.
your reps, then switch arms bringing your right knee to Push your body back up
and legs and finish your set. your left elbow. and repeat on the left side.
4 CORKSCREW PRESS-UP
Origin USA
THE UNITED STATES PRES S-UP
THE BENEFIT It works your quads, calves, and core

in addition to all the upper-body muscles activated
when you do a standard press-up.
HOW TO DO IT Assume a press-up position, but walk

your feet towards your hands until your knees are
bent at a 90-degree angle, with your hips slightly
higher than your head. Lower your left side close
to the floor by rotating your body and bending your
elbows. Pause, and then rise slightly and rotate your
right side to the floor. Pause again, then push back
up to the starting position. That’s 1 rep.

AVAILABLE IN SELECTED STORES AT TIME OF GOING TO PRESS
Arm Yourself
2
Your
body
is your
barbell
Ditch the weight rack
and build explosive
upper-body power with
four one-move workouts
Body-weight exercises can be as effective
as iron for sculpting serious muscle.
But you’ll never bulk up by doing endless
reps of the same move. The key is to
follow a regime of progressive intensity
in which you master one variation of an
exercise before moving on to a more
difficult one. In each workout, you’ll focus
on a single variation of a fundamental
body-weight exercise. Once you master
it, you can progress to the next, more
advanced variation. Each level is
a challenge, and each challenge builds
more mobility, strength, power, and
control. Once you reach the final
level in all four workouts, you can
consider yourself a body-weight warrior.

DIRECTIONS
Complete each workout once a week. each 5min block with 10-20
(Doing them on two back-to-back days reps of non-competitive lower-body
is fine, but don’t attempt three days moves, such as lunges or hip thrusts.
in a row.) Complete 1 ‘set’ every 5mins You can also do mobility work for
to allow for full recovery and maximum your hips and shoulders. Move
intensity. But don’t just sit around around in a deep squat, or kneel
during your rest. You need to stay with your hands on a bench and
active. Fill the rest of the time in sit back to stretch your lats.
ARMS & ABS 51

WORKOUT A
L-SIT PROGRESSION
1 KNEE TUCK
Support yourself between a pair of
parallel bars or dip station handles
LEVEL
with your arms straight (but not

locked) and legs hanging. Raise
both knees so your quads are
parallel to the floor; hold position
for up to 1min, stopping 2-5secs
short of technical failure – that is,
the point at which you can no longer
maintain good form. That’s 1 set.
2 KNEE TUCK
HALF EXTENSION
From the Level 1 starting position,
LEVEL
raise your left knee and extend

your right leg. Hold as long as
you can; switch legs and repeat.
That’s 1 set.
3 FULL LEG EXTENSION

Start in the Level 1 starting
LEVEL
position, then extend both legs so

they’re parallel to the floor. Hold
the position for as long as you can.
WHEN TO PROGRESS
You must be able to perform
3 or more sets of 30-sec holds
or a single 60-sec hold in order
to move on to the next level.

WORKOUT B
HANDSTAND PROGRESSION
1 TRIPOD HOLD
Place a mat on the floor by a wall for
safety. Get down on all fours and
LEVEL
face the wall from a foot away,

fingers pointing forward. Plant your
head on the floor between your
hands, and bring your elbows close
to your sides. Slowly push your hips
up, lifting your feet off the floor and
resting your knees on your elbows.
Hold that position for as long as you
can, stopping 2-5secs short of
technical failure. That’s 1 set.
2 HEADSTAND HOLD
Perform the Level 1 move, but
pull your feet together and
LEVEL
raise them until your body is

perpendicular to the floor.
Hold for as long as you can.
3 HANDSTAND HOLD
Start in the Level 2 move, then push
LEVEL
up into a handstand. Hold the

position for as long as you can.
WHEN TO PROGRESS
3 or more sets of 30sec holds or
a single 60sec hold in order
ARMS & ABS 53

WORKOUT C
PLYOMETRIC PRESS-UP PROGRESSION
1 CHEST TOUCH
Assume a press-up position
with your arms straight and your
LEVEL
hands slightly beyond shoulder

width. Lower your body until your
chest nearly touches the floor,
and then push up forcefully
enough for your hands to leave
the floor. Touch your chest with
your hands, and land back in a
press-up position. That’s 1 rep. Do
as many as you safely can – up to
10 – to complete the set.
2 HIP TOUCH
After you push off the floor, touch
the sides of your hips instead
LEVEL
of your chest. Land back in

a press-up position and repeat.
3 KNEE TOUCH
Explode off the floor so that both
LEVEL
your hands and your feet leave it.

While airborne, pull your knees
toward your chest and touch them
with your hands. Land back in
a press-up position and repeat.
WHEN TO PROGRESS
3 or more sets of at least 5 reps
or a single set of 10 reps in order

WORKOUT D
LATERAL PULL-UP PROGRESSION
1 CLOSE-GRIP
NEUTRAL-GRIP PULL-UP
Drape two towels over a pull-up bar and
LEVEL
grab the ends so your hands face each

other. (You can also use neutral-grip
pull-up handles if your gym has them.)
Hang with your arms straight and your
legs slightly in front of you, so your body
forms a wide C. Pull up until your elbows
hug your ribs. Pause, and then lower
yourself back to a dead hang. Stop 1 rep
short of technical failure. That’s 1 set.
2 WIDE-GRIP
NEUTRAL-GRIP PULL-UP
Grab neutral-grip pull-up
LEVEL
handles (or two towels) so your

hands are beyond shoulder
width, with your palms facing
each other. Pull yourself up.
3 WIDE-GRIP NEUTRAL-GRIP
LATERAL PULL-UP
LEVEL
Use the same grip as you did in Level 2,

but now pull yourself up to the left so
your left shoulder touches your left
hand. On your next rep, touch your
right shoulder to your right hand.
Continue alternating.
WHEN TO PROGRESS
You must be able to perform 3 or more
sets of 5 reps or a single set of 10 reps
in order to move on to the next level.
ARMS & ABS 55

Arm Yourself
2
Amplify your
firepower
Correct strength imbalances
and bolster your arms with these
six form-perfecting moves
Imagine that the barbell curl came

with an auto-correct function, one
that would instantly perfect your form
– with no cheating allowed. Yes, you
might have to remove some weight.
But you’d also reap the greatest
benefit from every set. It turns out,
that auto-correct feature already
exists – you just have to choose the
right moves. These are known as
‘self-limiting’ exercises and they
are almost impossible to do without
correct form. Incorporate them and
you’ll boost your strength gains
and fat loss. How to start? Here
are six self-limiting exercises for
you to add to your workouts.

WORKOUT
1
TRX INVERTED ROW
A
WHY IT’S SELF-LIMITING
You’re relying on the weakest link in your
upper body to pull yourself up. If your upper
back, arms or core aren’t up to the task,
they simply won’t allow you to complete
another rep.
B
HOW TO DO IT
[A] Attach TRX suspension straps to a
chin-up bar, so the handles are about 1.25m
above the floor. Hold a handle in each hand
and lie beneath them. Your arms should be
straight and your body should be aligned
from ankles to head. Brace your core and
glutes. [B] Squeeze your shoulder blades
together, pull your upper arms down and
bend your elbows to row your body upward.
Pause, and lower yourself back to the
starting position.
2
SINGLE-LEG SQUAT

You either have the leg strength
A to push up from the bottom position,
or you don’t. If your heel doesn’t touch
the floor on each rep, you’re not lowering
yourself far enough.
HOW TO DO IT
[A] Stand with your left leg on a bench
that’s about knee height. Your right
leg should hang off the side, with your
ankle flexed so your toes are higher than
B your heel. Hold your arms straight out in
front of you for balance. This is the starting
position. [B] Balance on your left foot as
you bend your left knee and push your
hips back until your right heel touches
the floor. Pause; push up to the starting
position. Finish your left-leg reps before
repeating with your right.
DIRECTIONS
Choose one or more of these moves to add to your strength routine, or do them as a circuit.
When you can no longer complete a move with proper form, consider that your last rep and
move on to the next exercise. If doing as a circuit, rest 30-60secs between each move.
ARMS & ABS 57

WORKOUT
3
KETTLEBELL WINDMILL

If your core or arms tire, you won’t be
able to hold the weight overhead –
it will fall to one side or you’ll drop it.
HOW TO DO IT
[A] With a kettlebell in your right
hand, stand with feet shoulder-width
apart and your toes pointed slightly A
left. Hold the weight straight above
your right shoulder, your left arm
at your side. This is the starting
position. [B] Keeping your right arm B
straight, right leg stiff, and eyes on
the kettlebell, lower your torso to the
left, bending your left knee, lowering
your left hand until it touches the
floor. Return to the starting position.
Finish your left-side reps, and
repeat to your right.
4
GOBLET LUNGE

You must keep your torso erect
throughout the whole exercise – if you
start to lean forward, that means your
A core is tiring and you’re running the risk
of falling flat on your face.
HOW TO DO IT
[A] Hold a dumbbell vertically in front
of your chest with both hands, cupping
the weight by the head. Keep your torso
upright and your elbows pointed down
– this is the starting position. [B] Take
one step forward with your left leg
and lower yourself until your left knee
is bent 90 degrees. Pause, and then
push yourself to the starting position.
B Complete the left-leg reps called for
in your workout, and then repeat the
move with your right leg.

5
KETTLEBELL BOTTOMS-UP PRESS

If your grip, arm or core tires, you won’t A B
be able to push through the lift by
compensating with any other muscle group.
HOW TO DO IT [A]
Pick up a heavy kettlebell in your right hand
and swing it up until it’s next to your shoulder,
with your elbow bent and your wrist straight.
The weight should be upside down, with the
bottom of the kettlebell facing the ceiling.
(You’ll have to balance it.) Keep your torso
braced and upright. [B] Press the kettlebell
up until your arm is completely straight, and
then lower it to the starting position. That’s
1 rep. Finish your right-arm reps before
repeating the move with your left arm.
6
SINGLE-ARM FARMER’S WALK

The challenge is that you have to stay
completely upright as you perform
this movement. If your core tires, you’ll
start leaning toward the side holding
the dumbbell, creating uncomfortable
torque on your spine that will force you
to stop the exercise. Or if you lose your
grip, you’ll drop the weight.
HOW TO DO IT
[A] With a heavy dumbbell in one
hand, let both arms hang naturally
at your sides. [B] Keeping your torso
braced and upright throughout the
exercise, walk forward for as long
A B as possible before you have to drop
the weight. Shift the weight to your
opposite hand and repeat. If you can
walk for longer than 60secs, switch
to a heavier dumbbell.
Beat strength imbalance and make sure your body’s

firing in the right sequence at menshealth.co.uk
ARMS & ABS 59

124
3
Sculpt a
six-pack
345
Lose your gut, uncover your abs and
build real-world strength and stability
with these hardcore power plans
Sculpt a Six-Pack
3
Core
Your centre of attraction – and
your body’s powerhouse
I
f the sheer number of products and
THE BONUS
programmes is any indication, people spend BENEFITS OF A
more money on their abs than they do on any BULLETPROOF CORE
other muscle group. And why wouldn’t they? LIVE LONGER
A Canadian study of over
Your abs – or more specifically, your core, 8,000 people found that
which also includes the muscles of your lower those with the weakest
back and hips – are involved in every single abdominal muscles had a
death rate more than twice
movement you do. And not just in the gym. that of the people with the
If it weren’t for your core muscles, you strongest mid-sections.
wouldn’t even be able to stand or sit upright. LIFT MORE
A stronger core supports
Of course, all of this often has little to do your spine. That allows you
with most guys’ desire for abs that show. Their to use heavier weights on
real motivation is that a visible six-pack is every exercise.
A PAIN-FREE BACK
appealing to the opposite sex. Perhaps that’s California State University
because defined abs are an outward sign of researchers found that when
a fit, healthy body. Whatever your reason, men followed a 10-week
core workout programme,
sculpting a rock-solid midsection makes your they also experienced
body look great – and work better, too. 30 percent less back pain.

ABDOMINALS
There’s no doubt that the most and the side plank.

popular abs muscle is the rectus The abs muscles on the sides of
abdominis [1] – you know it as your your torso are known as the external
six-pack, of course. But despite its obliques [2] and internal obliques [3].
nickname, this muscle group actually 1 2 They help bend your torso to your
consists of eight segments, side, rotate it to your left and right,
connected by dense tissue called and, perhaps most important, act to
fascia. This muscle is one of those resist it from rotating. So rotational
that counteract the pull of the exercises, such as the kneeling
muscles that extend your lower back, rotational chop, train these muscles,
helping to keep your spine stable. Its 4 as do anti-rotation exercises like the
other main duty is to pull your torso 3 kneeling stability chop.
towards your hips. That’s why you can Your deepest abdominal muscle is
work this muscle by doing sit-ups and the transverse abdominis [4]. This
crunches. But the best way to train lies beneath your rectus abdominis
your rectus abdominis – and your and obliques, and its function is to
core as a whole – is with spinal help pull your abdominal wall inwards
stability exercises, such as the plank – as when you’re sucking in your gut.
A long strip of fascia – the linea alba – creates the separation line down the middle
of your abs and helps prevent them from being ripped apart by your obliques.
HIPS
LOWER BACK
A group of muscles on the front 6
of your hips – your hip flexors 8
– also play a valuable role in core
strength. The reason: they originate
on your spine and pelvis – what
you might call the ground floor of Many lower-back muscles contribute to your core strength, but the main
your core. A number of muscles ones are your erector spinae (shown as sacrospinalis) [6], multifidus [7]
qualify as hip flexors, but the main and quadratus lumborum [8]. Collectively, these help keep your spine
ones are the tensor fascia latae, stable and allow it to bend backwards and to the side. They’re best
psoas and iliacus. These allow trained with stability exercises such as the plank, side plank and the
you to flex your hips (visualise prone cobra, and also with any exercise that requires you to bend or pull.
raising your upper legs towards What’s more, despite the fact that your gluteus maximus is technically
your chest). Work them with considered a hip muscle, it’s worth mentioning here. That’s because it’s
moves such as the reverse crunch attached to your lower back by connective tissue and, therefore, works
and the hanging leg raise. in conjunction with your other core muscles.
ARMS & ABS 63

Six-pack
DON’T TARGET YOUR
ABS TO LOSE FAT
Back in 2002, MH reported that it
would take 250,000 crunches to burn
dos and
a pound of fat, according to estimates
from University of Virginia scientists.
We’re pretty sure those researchers
published that statistic to make a
don’ts
point. But all these years later, the
point may still not have hit home.
We’re still amazed at the number of
people who think that doing ab
exercises will make their belly
Discover the best ways to melt your disappear – in fact it’s probably the
least efficient way to get a six-pack.
middle and chisel a head-turning core
DO WORK EVERY SINGLE MUSCLE
Muscle is your body’s primary fat
burner. Your muscles require energy
to contract, which is why you burn
calories when you exercise. But
resistance training, unlike running or
cycling, also damages your muscle
fibres – and that’s a good thing. Your
body has to expend energy to repair
and upgrade those fibres after your
The fitness world is a pretty crazy But there are plenty of people who are workout. And a single total-body
place, and especially when it comes missing one ingredient or the other. weight-training session can boost
to abs. For example, if you want to And that’s not a cop-out, just reality. your metabolism for up to two days.
reveal your six-pack, you generally So, we wondered: could there be an So you shouldn’t neglect a single
have two product choices. ab-sculpting programme that works inch of your body. That goes
1 The too-easy-to-work method.

You know this better as ‘5-Minute
Abs!’ or some such hype. But if this
and is doable for most people? Well,
here it is: the requirements are
simple: 30-40 minutes a day, three
especially for the legs, an area that
many men either train just once
a week or just ignore. Syracuse
approach were really effective, then days a week. So how will this regime University researchers determined
we’d all have washboard stomachs work when so many others have that people burned more calories
and wouldn’t be reading this. failed? Well, we threw out the old the day after a lower-body resistance
2 The so-hard-it-has-to-work
method. Think 60-90 minutes of
exercise, six days a week. Now, if you
guidelines. These new ones are
based on 21st-century science and
road-tested methods that have
session than the day after they
worked their upper bodies. Why?
Because your lower half houses
have the time and energy to sustain been shown to deliver results. more muscle. A busy man’s smartest
this kind of regimen, we commend you. Now you can benefit, too. approach is to train his entire body
Check out our ultimate abs workout menshealth.co.uk
ARMS & ABS 65

every other day. That allows you It’s a move that trains you to keep DON’T SPEND HOURS
to elevate your metabolism to the your spine stable and in its natural WORKING YOUR CORE
utmost extent all week long – even alignment. Besides the plank (more While five minutes of exercise a day
though you’re working out only on that later), scores of exercises isn’t enough to reveal your abs, it’s
three or four days a week. qualify, including the side plank, the about the right amount of time to
mountain climber; even the press-up. dedicate to targeted core training.
DON’T START YOUR We’ve found that 2-4 sets of
WORKOUT WITH CRUNCHES DO START WITH CORE EXERCISES one or two core exercises is quite
You can do lots of crunches and sit We’ve seen that people get far better effective. The goal is to make you
ups and still have a weak core. We see results when they do core exercises stronger, not more tired. A five-minute
that all the time. The reason: these at the beginning of their workout. core routine prior to weight-training
particular exercises work the muscles This is because by training your core has a side benefit, too: it revs up your
that allow you to flex (that is, round) when your muscles are fresh, you core muscles so they fire better as
your lower spine. True core exercises, achieve the fastest gains in strength. you do other exercises.
on the other hand, train the muscles That’s important because the core is
that prevent your spine from often the limiting factor when we DO MASTER THE PLANK
rounding. They also allow you exercise. It keeps most men from This exercise may appear boring and
to transfer force to your upper body lifting more weight in the squat and easy – after all, you look like you’re
(in a golf swing, for example). Core deadlift, and just about everything simply holding a press-up position
exercises will target the same muscles else. If you focus on strengthening but with your weight supported on
as crunches, but they also include your core, you’ll be able to lift heavier your forearms instead of your hands.
your hip and lower-back muscles. weights, which allows you to work But the plank is easy only if you’re
What’s a true core exercise? more muscle and burn more calories. doing it incorrectly or don’t know how
THE
PERFECT
PLANK 1
STRETCH OUT…
… to full length and brace
your core. This stiffens your
2
SQUEEZE…
… your glutes tightly. Hold
them that way for the entire
3
PRESS…
… your elbows into the floor,
push your upper back
torso, which minimises spine exercise. This helps create an towards the ceiling and
movement. You need to hold inflexible bridge between pull your shoulders towards
this contraction for the your torso and legs, which your feet. This will further
duration of the exercise. keeps your hips from sagging. stiffen your torso.

adjust your posture until it does. that emphasises the muscles on
HOW STRONG That’s the position you need to hold. your back side, such as a deadlift.
IS YOUR The idea is that you work a group
DON’T WASTE A SECOND of muscles with one exercise, but
CORE? ON THE TREADMILL instead of sitting around for a full
Even if you don’t have an ounce of If you have only 30-40mins to 2-3mins while that muscle group
fat, you could be soft in the middle. devote to a workout, then every recovers, you perform a move that
Try this test of core strength
second counts. In this case it makes doesn’t heavily engage those same
HOW TO DO IT Ask a friend sense to cut out the running. This is muscles. As a result, you can cut
to watch you. Lie face-down on because you can ultimately achieve your rest time in half – or even
the floor and place your hands faster fat loss with resistance training. eliminate it completely.
shoulder-width apart, with your How so? A University of Southern CIRCUITS
thumbs in line with the top of Maine study found that a single set of These are similar to alternating
your forehead. Then lift your
a weight-training exercises torches as sets, except that they involve three
elbows off the floor and position
your feet the way they would be many calories as running at a 6min or more exercises. You can rest after
in a press-up, with your ankles mile pace for the same length of time. each exercise in the circuit, or only
flexed. Now push yourself off the So for every second you spend lifting after the last one.
floor while maintaining a stiff weights, your body is expending high So just how much time can these
plank position. If your hips lag amounts of energy. techniques save? A Spanish study
behind your torso, your core is
Resistance training has a much found that men who trained with
weak. Now try again, this time with
your hands at chin level. If your larger metabolic impact than distance circuits achieved the same gains
hips lag this time, it shows that running. Your body is being given as those who trained with straight
your core needs even more work. a stimulus to gain strength and build sets – yet they completed their
new lean tissue. And lifting weights workouts in 42 per cent less time.
through a full range of motion can But that’s not to suggest you should
improve your flexibility as well as, hit the showers early. Rather, it means
or even better than static stretching circuits and alternating sets can help
does, according to a University you squeeze more total sets into the
of North Dakota study. same sweat session.
To try it yourself, use the boxes
DO KEEP YOUR BODY MOVING below as a guide. Just combine
Your goal is to pack as much physical the exercises diagonally into
work as possible into whatever time alternating sets or circuits.
you have. So you should perform These are general moves, but you
supersets and circuits – which can use them in any combination.
save time without sacrificing results.
To understand why, you’ll need
a few quick definitions.
to make it more challenging. It’s key STRAIGHT SETS UPPER BODY UPPER BODY
because it teaches you to make your This is a traditional weight-training (front) (back)
Shoulder press Lat pull down
core stiff: that’s a skill you need for routine in which you complete all
Bench press Chin-up
almost every exercise. the sets of a given exercise before Press-up Row
So how do you perfect the move? moving on to the next.
Start by assuming a plank position, ALTERNATING SETS
then get a friend or training partner to These involve alternating between
place a broomstick along your back exercises that train your body using
(as shown, left). It should touch your two non-competing movements. For LOWER BODY LOWER BODY
(front) (back)
head, upper back, and bum; this shows example, you pair an upper-body Straight-leg
that your spine is in proper alignment. exercise that works the muscles on Squat
deadlift
Lunge
If the broomstick doesn’t make your front side: a press-up or bench Split-squat
Deadlift
contact at all three points, simply press – with a lower-body exercise Hip-raise
ARMS & ABS 67

Sculpt a Six-Pack
3
Core values
you don’t have to be rich to
become wealthy, you certainly
don’t need to be born with a
no-effort six-pack to achieve a
defined stomach.
Actually, your body is your
These 18 healthy tips will help you strongest ally. The most
banish your belly and redefine your abs sophisticated natural machine,
it burns calories so you can
perform daily tasks like walking,
thinking and sleeping. This activity
rate is called your basal metabolic
rate (BMR). And the bigger you are,
the higher your BMR and the faster
your metabolism works. Just think
about that: the more weight you
O
carry, the faster your metabolism.
On the face of it, that doesn’t
make sense. After all, skinny
people have better metabolisms,
ne fitness target is universally you with all the latest information, right? Well, not exactly. Think
understood by all guys – and that makes it easier than ever to about it another way. When you
that’s abs. A sculpted core signals drop fat. Nowadays, any man can carry excess bulk, your metabolism
good health and a fit body, and achieve a six-pack, and the time may run faster, but it won’t help
it certainly boosts your sex has come to give you the keys to you to lose weight. That’s because
appeal. But finding the best your own hard-body plan. all that energy is being used just
way to hone your abs is a bit like Like many guys, it could be that to enable basic functions, like
searching for your perfect woman: you’re actually trying too hard keeping your heart beating and
you want to believe she exists, and overthinking the process. your legs moving. But when you
but every new choice seems to Too many diets and exercise plans lose weight, your metabolism
be crazier than the last. result in information overload, becomes more efficient, so you’re
So at some point, you start which may have you staring able to burn more fat naturally.
making excuses: bad genetics, wistfully at yourself in the mirror The result? Your abs will finally
a hectic work schedule, and and wondering why on earth come out of hiding.
succumbing to the weekend nothing seems to be working. But The happy truth is, your body
pitfall of burgers and beer (the before you walk away, you need to isn’t hard-wired to look a certain
same way the dating excuses realise that having a great body way. You can fine-tune your
line up, Seinfeld-style, like “she isn’t about making grand sacrifices ability to lose weight. Simple
eats peas with a fork” or “she’s or following an unbearable plan. adjustments to your diet, exercise,
a low-talker”). Of course, you It’s about understanding how and other behaviours will combine
need to get beyond all this. You small daily changes can result in to make a real difference – and
can go missing when it seems hard significant transformations. help you transform your body.
to reach your goals, or you can Sure, some men seem to be born How easy can it be to see your
step up and take control. with an eight-pack and flat abs. It’s abs? Start with these 18 instant
Now’s the time to put you back unfair – as it is with people who tips that’ll help you make your
in charge of your body and arm were born into money. But just as flat-belly dreams become a reality.

1 Get more sleep
Here’s a fact that every man will
appreciate: the best thing you can
do for your body is spend more time
in bed. Researchers at Harvard
University studied more than 68,000
people and found that those who
slept less than six hours a night
weighed 2.5kg more and were 15
of Chicago. And researchers from
the Netherlands found that men
who were sleep deprived
were rated as less attractive
and looking less healthy
by random observers. So the truth
is, if you don’t snooze, you lose.
QUICK FIX Aim for eight hours
percent more likely to be overweight of sleep per night, and never
than those who slept more than settle for less than seven. If you’re
seven hours a night. The weight gain not a morning person, work out the
is no coincidence: sleeping less latest possible time you can wake
actually changes how you react to up and be ready for work, then
images and thoughts of food. After count backwards seven hours. This
just one night of bad sleep, you is the latest you should go to bed
experience increased activity in your every night. And place your alarm far
brain’s reward centre. That means away from your bed out of arm’s
when you see food, your brain reach, so you actually have to leave
triggers an increased desire to eat your pillow to turn it off. Then
food – and a lot of it. Those who head straight to the shower. Don’t
sleep less consume an average of worry – you’ll discover soon enough
220 more calories per day, say that you won’t miss hitting that
researchers at the University snooze button six times.
ARMS & ABS 69

3
2
EAT THE WAY
YOU PLEASE
EAT SMALLER SNACKS
While the number of meals
you consume doesn’t matter,
the size of your snacks does.
According to Purdue
University researchers,
snacks have become meals,
4
EAT MORE,
DRINK LESS
and meals have become Want to lose weight instantly? First,

For the past decade, you’ve heard that feasts. In the last 30 years, conduct a quick inventory of what you
you need five or six meals per day for snack sizes have increased eat and drink every day – and then
fat loss. The idea was simple: when you from 360-580 calories. So remove all the drinks that aren’t water.
eat, your body requires energy to burn when you consider that the Now, calculate the calories contained
the calories. So the reasoning went average man snacks twice in those drinks. If you’re like most men,
that more meals would equal more a day while at work, you’re you’ll find that you can cut your
calories burned. But the truth is, it’s looking at an average 440 non-meal calories by more than
not how frequently you eat, but rather extra calories per day. 50 percent, according to a report
what you eat that affects how many Those numbers might seem published in the American Journal of
calories you burn per meal. So if you innocent enough in isolation, Clinical Nutrition. In fact, 65 percent of
consume 2,000 calories in a day, but not when combined. Americans indulge daily in calorie-rich
it doesn’t matter if that’s over three, In one week, two oversized drinks, and those drinks are often
six or 20 meals – you’ll burn the same healthy snacks per day can the real culprit behind weight loss
number of calories, assuming that mean an extra pound of fat. struggles – not a slow metabolism.
the foods you eat are the same. QUICK FIX: Enjoy your food, The problem is so bad that in 2014
QUICK FIX: There’s no need to feel but do it wisely. Choosing we Brits drank an average of 232 litres
forced to eat more or less frequently. lean, nutritious snacks will of fizzy drinks a year per person,
In an attempt to burn more calories, help you crush your cravings compared to 40 litres of bottled water.
you might have been accidentally and whittle down your waist. That’s enough sugar to make Willy
overeating and sabotaging your Your best bet is to use one Wonka diabetic, and more than enough
weight loss goals. Instead, try to hand to solve your cravings to turn your abs into a pot belly.
determine the times and frequency (minds out of the gutter QUICK FIX: Limit yourself to water,
that work best for you. please, chaps). If a portion coffee (watch the cream), teas, and
To do this, take a week and doesn’t fit into your hand – calorie-free drinks to help keep your
note when you feel most hungry, whether it’s some almonds, slimming plan on track. Remember that
then adjust your eating patterns a chicken breast, cheese, any sugar drink – whether it’s pop or
accordingly. As you might discover, or some fruit – then it’s fruit juice – should be considered the
breakfast is not necessarily more probably too large. If it’s equivalent of a dessert. And beer?
important than dinner, and snacks are packaged food, take You can indulge, but moderation is
not always a necessity. You might find a few seconds to read the key. Admit what you already know: too
yourself hungriest at work, which label. You’re usually looking many pints in one night and you’ll end
means snacks are a great option. Or for something with 200-300 up stuffing your face with piles of food
you could find out that you’re famished calories per serving; about too (name a time that didn’t happen).
after work, making a hearty evening 15-20g of protein, and with And watch out for anything that
meal key for your routine. Play by your the same amount of carbs contains artificial sweeteners.
rules and not only will you stop being as protein or less. These products can actually increase
hungry, you’ll also drop more weight. cravings for high-calorie treats.

5 Eat more
fish (oil)
University of Pennsylvania researchers
found that omega-3 fatty acids might
be the secret ingredient to burning
fat and gaining muscle at the same
time. The scientists believe that
omega-3s help fight against cortisol,
the stress hormone your body
produces that makes it easier for
you to store fat. By shutting down
your cortisol production, you keep
extra weight off your belly, and
have an easier time adding lean,
calorie-shredding muscle.
QUICK FIX: Take 2-3g of fish oil
daily, either in a supplement, or via
oily fish like salmon or sardines.
6
DON’T FEAR THE FAT
Science has proved that eating fat will Another report found that a breakfast which can help clear your arteries
help you become slim. The Institute of high in MUFAs could boost calorie and prevent heart disease. And finally,
Medicine recommends that fatty burn for five hours after the meal, a higher-fat diet tends to lead to
foods a should make up 20-35 percent particularly in people with higher reduced carb consumption, so you
of your total calories. The fats you amounts of belly fat. What’s more, have fewer insulin spikes. The less
want to include are primarily saturated dieters who took a high-fat approach you can spike your insulin, the more
fats from milk, red meat and pork, and needed 25 fewer days to lose you can control your hunger and
monounsaturated fats (MUFAs) like 4.5kg than those who used reduce fat storage.
nuts, avocados and healthy oils. a high-carb approach, according QUICK FIX: The healthy fats you eat
A report published in the British to researchers at Johns Hopkins will make you leaner. About 20-35
Journal of Nutrition found that a University. And that was with a diet percent of your daily calories should
MUFA-rich diet helped people lose of 30 percent fat! come from fat. Go for beef, pork,
small amounts of weight and body fat Even better: Fatty foods actually poultry, eggs, fatty fish (like salmon),
without changing their calorie intakes. improve your HDL (good) cholesterol, cheese and nuts.
ARMS & ABS 71

7 Lift heavier
weights
Not only should you be lifting weights,
you should also be focusing on the
larger dumbbells. That’s because
researchers at Washington University
School of Medicine in St. Louis found
that the more iron you lift, the more fat
you burn. In fact, the researchers found
that heavy weights burn more calories
during your workout and then increase
your sleeping metabolism by 8
percent. That’s right: you’ll burn more
calories by lying on your back and
dreaming of Keira Knightley. That
8 percent doesn’t sound like much on
a daily basis, but it can add up to more
than 2.25kg of weight loss a year.
QUICK FIX When you perform
a workout, don’t be afraid to use bigger
weights as you get more comfortable
and build your strength. Each time you
reach the goal rep range, increase the
weight and keep pushing yourself to
become stronger – and slimmer.

9
8 EAT REAL FOODS
Despite their low-calorie,
10
low-carb, or low-fat claims,
EAT SLOWER, CHEW FOR LONGER “diet” foods might be the
worst thing if you’re trying
It’s not just what you eat – the way you to lose weight. They often
eat might be the key to curbing your are filled with chemicals,
hunger. Eating fast makes you gain artificial sweeteners and
preservatives which can WORRY LESS, EAT LESS
weight, according to Japanese
researchers. In their study, they found leave you craving more food
and make you overeat. Diet Take a deep, relaxed breath before
that people who ate faster gained more you head into your kitchen – the more
weight than those who didn’t. If you foods are usually packaged
and processed, meaning stressed out you are, the more comfort
want to hit the off-switch on your food you’ll crave. And scientists
insatiable appetite, all you need to do they aren’t filled with as
much high-quality nutrition have found that stress activates
is slow down and enjoy. According to ghrelin, a hormone which makes you
a study published in the American as the foods that come from
natural sources. So not only feel hungry. When you’re stressed
Journal of Clinical Nutrition, people before you eat, it alters the levels of
who took smaller bites and chewed will they not cause you to
lose weight, you’ll also be dopamine in your system, which leaves
their food for 10secs ate less food you craving more food, according to
compared with those who bolted their depriving your body of the
most potent sources of researchers from the University of
bites in 3secs or less. That’s because Texas Southwestern Medical Center, .
satiety isn’t just based on the amount nutrients that fuel your
muscles and protect your QUICK FIX While a stressful day may
of food you put in your stomach. In feel impossible to overcome, the
fact, the longer you keep food in your general health.
QUICK FIX: Stick to whole, stress in your body is like a switch:
mouth, the fuller you’re going to feel. it turns on and off very easily. So find
What’s more, your stomach needs unprocessed foods. Shop
around the perimeter of a distraction that calms you down:
about 20mins to process food and listen to music or call a friend and
then signal to your brain that you’re your supermarket, where the
fresh produce is displayed. within 5-10mins your stress levels will
full. The slower approach will not only reduce, which will allow you to enjoy
leave you more satisfied, but will help your meal without wanting more.
keep you from overeating before your
11
body has a chance to tell you that it’s
satisfied, say researchers at the
University of Rhode Island.
QUICK FIX We don’t expect you to
bring a timer to your meals, so focus
instead on how much you chew
your food. Chewing releases more LIFT WEIGHTS MORE OFTEN
flavour to your taste buds, which will
make your meals more savoury and If you limit your workouts to long QUICK FIX Start lifting body weight
enjoyable. Plus, it’s a much nicer and bouts of cardio, you’re selling yourself and heavy metal. Just three days
calmer ritual to actually enjoy your short. That’s because the more miles a week of resistance training will
food, rather than just wolfing it down you log, the more efficient your keep you burning calories, and will
like a ravenous, er, wolf. body becomes at running and offer the metabolic boost you need
the fewer calories it burns. to slash fat and sculpt your body.
ARMS & ABS 73

13
EAT WITH YOUR
15
GYM FRIENDS
Eating with guys who share

a similar goal helps you lose
pounds faster, according to
a study in the journal Obesity.
Once again, it’s all mental. ADD VITAMIN D TO YOUR DIET
12
When you’re with people who
are also trying to lose weight, Taking a vitamin D supplement can
it creates a different attitude help you lose more fat. Canadian
towards food (you won’t have researchers discovered that people
to worry that everyone will be who take it store less body fat and
ordering a large portion of burn more fat. It plays a vital role in
TREAT YOURSELF TO DESSERT chips). It’s like weight loss the hormones that cause your body to
osmosis: the good intentions hold onto fat in your belly. So the more
When you’re trying to lose weight, of your fellow eaters rub off vitamin D, the more eager your body
don’t be tempted to ban all your on you and makes the entire is to burn away your excess burgers.
treats, as it can create a feeling process much easier. The vitamin also appears to reduce
of withdrawal. A more effective QUICK FIX Make meal production of cortisol, the hormone
approach allows you to satisfy your plans with friends who have that causes you to store belly fat.
cravings in controlled amounts. a similar fitness mindset. QUICK FIX While you can get
Research from the University of Reward yourself with a trip to vitamin D from foods and the sun, we
Alabama found that when overweight a trendy new restaurant with recommend taking an additional 2,000
people ate small desserts four times pals who’ll encourage you to 4,000 IU of vitamin D per day. Or if
a week, they lost 4kg more than those to make the right choices. you want to avoid supplements, eat
who enjoyed a larger splurge whenever fish (like salmon), dairy products (like
they wanted. Small, frequent treats yoghurt), eggs and mushrooms.
provide incentives and rewards that
allow you to stay motivated, without
derailing your eating plan.
14
QUICK FIX In any diet, between
10-20 percent of your daily calories
can be directed toward a little treat.
The key is to watch the portion size
– so that scoop of ice cream doesn’t
turn into an entire bowl.
SET SECRET PERSONAL GOALS
Setting goals is vital to creating QUICK FIX Write down what you want
a successful plan – but make sure that to achieve and outline a set of
you keep yours to yourself. According quantitative and qualitative goals.
to research at New York University, And take “before” pictures. By
when you tell your friends your plans, documenting your starting point,
their recognition can be misinterpreted you’ll create more internal motivation.
as an accomplishment, and that can But until you reach your objectives,
reduce your motivation. keep your specific goals to yourself.

16
Protein helps control your
blood sugar, keeps you
fuller, reduces hunger and
burns more calories during
digestion, so you can stay
Load up
on protein
lean and strong and still
enjoy your favourite foods.
Plus, it’s harder for protein
to be turned into body fat.
QUICK FIX Carbohydrates
aren’t evil (how can chips
ever be evil?). But when you
eat them by themselves,
they can spike your insulin,
which can sabotage your
healthy eating, cause you to
crave more food and store
more fat. So whether you’re
snacking or eating a meal,
include some protein –
you’ll shed fat and banish
stress. For meals, a 6oz
portion (fish, chicken or
beef) will do the trick.
For snacks, think smaller:
a handful of almonds or
walnuts, a piece of cheese
or a dollop of yoghurt.
ARMS & ABS 75

17
EMBRACE THE SHAKE
Protein shakes can help to

shrink your gut. This efficient
source of protein is low in
calories, maintains your
18
hard-earned muscle, and
helps you reduce your body
fat percentage. The most
efficient kind is whey:
According to a study in
the Journal of Nutrition,
participants who consumed DRINK LOTS OF MILK
whey protein for 23 weeks
had less body fat and a Looking for a great abs power food?
smaller waist than those who Milk is the original protein shake.
consumed soy protein. In Canadian scientists found that people
fact, dieters who included who ate a high-protein diet featuring
whey protein in their regular dairy gained more muscle and lost
eating plan doubled their more fat when compared with other
fat loss compared with those diet combinations. This is because
who ate the same number milk contains both whey and casein,
of calories but didn’t drink a powerful nutritional combo that
any shakes. Consider delivers protein to your body in two
protein powder the little bit phases: quickly and over time. This
of extra magic that will help helps it reach your muscles fast, to aid
to finally reveal your abs. growth and recovery, and also to last
QUICK FIX Try to include longer than other forms of protein –
a whey protein shake once which keeps you feeling full and sated.
a day, or at least a few times QUICK FIX If you’re not allergic
a week. And keep your or sensitive to dairy, try adding
options open: don’t feel that 250-450ml of milk to your daily diet,
you can only have a shake to best experience the benefits
before or after your workout. of its powerful protein.
You can also substitute
a shake for breakfast or
a snack. But do make sure
that shakes are always
a secondary option to
whole food sources.

AVAILABLE IN SELECTED STORES AT TIME OF GOING TO PRESS
3
78 MEN’S HEALTH
Sculpt a Six-Pack
Fast-track
to a six-pack
This hardcore workout will help you
score a ripped six-pack for good
MENSHEALTH.CO.UK
Just because you can’t see
your abs doesn’t mean
they’re not there. But if your
body fat is too high (above
about 10 per cent), they’ll
never see the light of day.
The key is to pair core
moves like those found in
this guide with a metabolic
training plan that’ll sculpt
your abs and strip away
the fat that covers them.
Start with these workouts,
which combine strength
and explosive moves to
help you build a body you’ll
be proud to show shirtless.
WORKOUT A
1 2
KETTLEBELL BURPEE KETTLEBELL LATERAL WALK
[A] Stand holding a kettlebell in each [A] Stand with feet shoulder-width
hand, feet shoulder-width apart and apart, knees slightly bent, holding a
arms at your sides. [B] Push your pair of kettlebells in the ‘rack position’
hips back, bend your knees and lower (elbows by your sides, weights in front
your body into a squat, placing the of your shoulders, palms in). [B] Step to
kettlebells on the floor. [C] Kick your the right 15 times. Repeat to the left.
legs back into a press-up position; [D]
do a press-up, and then quickly return
A your legs to the squat position and
stand up. That’s 1 rep – do 10.
A B
B
A KETTLEBELL SIDE
LUNGE AND TOUCH
[A] Hold a kettlebell in both
hands in front of you. [B]
C Take a large step to your
right, push your hips back
and bend your right knee.
As you lower yourself, touch
the kettlebell to the floor on
D the inner side of your right
B foot.
ot. Return to the starting
position
osition and repeat to your
left.
t. Do 8 reps to each side.
TOWEL-GRIP INVERTED ROW
[A] Secure a bar in a power rack at
about waist height. Drape two towels
over the middle of the bar so they’re KETTLEBELL SWING
slightly beyond shoulder width. Grab [A] Assume a quarter-squat position and hold a kettlebell in
the ends and hang from them with both hands in front of you. [B] Swing it between your legs
your knees bent, feet flat on the floor, and behind your hips. [C] Thrust your hips forward,
and your body straight from knees to straighten your knees and swing the kettlebell up to chest
head. [B] Pull your chest toward the level. Return to the quarter squat and repeat the movement.
bar. Pause, and then slowly return
to the starting position. Do 10 reps.
A B
A B C

A B C
3
DUMBBELL HAMMER DUMBBELL TRICEPS
CURL AND PRESS KICK-BACK
[A] Standing with your feet [A] Grab a pair of dumbbells,
shoulder-width apart, hold bend your knees, and lean
a pair of dumbbells at arm’s forward so your torso is nearly
length by your sides, palms parallel to the floor. Tuck your
facing each other. [B] Without upper arms next to your sides,
moving your upper arms, curl bend your elbows and hold
the weights to your shoulders, your forearms about parallel
and [C] then press them to the floor, palms facing up. [B]
overhead until your arms are Extend your arms straight back
straight. Reverse the move to while you rotate the weights
return to the starting position. so your palms end up facing
Do 10 reps. each other. Return to the
starting position. Do 15 reps.
A B
DIRECTIONS 1min after completing all the exercises in the

Alternate between workouts A and B for 4 weeks, circuit. During weeks 1 and 2, do each circuit
resting for at least a day between sessions. twice. During weeks 3 and 4, do each circuit three
Perform each group of exercises as a circuit, times. Finish your workouts with a couple of core
resting for 20secs between exercises and moves, such as a plank or side-plank.
ARMS & ABS 81

WORKOUT B
1
PULL-UP
[A] Hang at arm’s length from a chin-up bar, using an
overhand grip that’s slightly beyond shoulder width.
[B] Squeeze your shoulder blades together and pull your
chest to the bar. Pause, and then return to the starting
position. Do 5-10 reps.
INCLINE DUMBBELL
A BENCH PRESS (DROP SET)
[A] Lie on your back on an
incline bench set between
15-30 degrees, holding a pair
of dumbbells directly above
your shoulders with your
arms straight. [B] Lower A B
the dumbbells to the sides
of your chest. Pause, then
push them back up.
Do 10 reps and rest for
B 20secs. Reduce the
weight of the dumbbells TOWEL-GRIP INVERTED ROW
by 20-30 percent and [A] Secure a bar in a power rack at about waist height.
perform 10 more reps. Drape two towels over the middle of the bar so they’re
slightly beyond shoulder width. Hang from them with your
knees bent, your feet flat on the floor and your body
straight from knees to head. [B] Pull your chest towards
the bar. Pause, and then slowly return to the starting
position. Do 10 reps.
A ELEVATED PLYOMETRIC A B
PRESS-UP
[A] Assume a press-up
position with your hands
on a bench. (The higher
the bench, the easier the
exercise.) Your body should
B form a straight line from
A
ankles to head. [B] Bend SUPPORTED SINGLE-ARM
your elbows and lower your DUMBBELL ROW
body until your chest nearly [A] Hold a dumbbell in your
touches the bench. [C] Then right hand, place your left hand
push up with enough force on a bench in front of you and
so your hands leave the assume a staggered stance,
bench. Land with your hands left foot forward. [B] Hold
C on the bench and repeat. B your elbow in as you row
Do 5 -10 reps. the weight to the side of
your torso. Do 10 reps,
switch arm and leg positions,
and repeat the set.

DUMBBELL TRICEPS A B
KICKBACK
[A] Grab a pair of
dumbbells, bend your
knees, and lean forward so
your torso is nearly parallel
to the floor. Tuck your upper
arms next to your sides,
bend your elbows and hold
your forearms about parallel
to the floor, palms facing up.
[B] Extend your arms DUMBBELL HAMMER
straight back as you rotate CURL AND PRESS
the weights so your palms [A] Stand with your feet
end up facing each other. shoulder-width apart, holding
Return to the starting a pair of dumbbells at arm’s
position. Do 15 reps. length by your sides, palms
facing each other. [B] Without
2
moving your upper arms, curl
the weights to your shoulders,
and then [C] press them
overhead until your arms are
straight. Reverse the move
to return to the starting
position. Do 10 reps.
A B C
Find more ultimate ab-training moves at menshealth.co.uk
ARMS & ABS 83

Sculpt a Six-Pack
3
Slim in seconds
1
Having proper posture will ensure
that your core is always engaged
Stretch
out for
2
strong abs
Sit or stand
as tall as
you can.
These nine exercises will boost your

recovery and strengthen your body
3
from neck to knees – improving
Keep your head
your posture and overall fitness up and your
chest high.
Targeting just your abs, or even just

your abs, hips and glutes, will not be
sufficient to help you lose your
4
Retract your
belly. Instead, you should consider shoulder blades
all the muscles in your trunk as part – as if you’re
holding a pencil
of your core. And by focusing on between them.
lower-body muscles, like weak
hamstrings and tight hip flexors,
and upper-body muscles, like a
tight chest and weak midback, you
can train for a stronger midsection
and sculpted abs. These nine key Contract
your abs and
exercises target the “new core”, obliques as if
to get you where you want to be. they’re creating
a corset around
your midsection.
ARMS & ABS 85

WORKOUT
DIRECTIONS
Add one or more of these exercises to your regular strength-training routine, based on your own
body’s needs (see the “what it does” section for each move to learn which part of the body it
targets). Or perform them as a standalone circuit, to shore up your body from head to toe.
1
HEAD UP
[A] Lie on your back with your A B C
2
head resting on the floor and your
arms relaxed along your sides.
Tuck your chin toward your chest
until you feel a gentle stretch in the
DO YOU NEED
back of your neck, but make sure TO STRETCH
the muscles in the front of your
neck remain relaxed. The goal is
MORE OF TEN? CHEST OPENER
to find a neutral position, which [A] Lie on a 1m-long foam roller
[A] Stand with the lengthwise, so that it lines up with your
is different for everyone. back of your head
[B] Then lift your head less than spine and your head rests on one end.
and your bum against Keep your knees bent and in line with your
3cm off the floor, keeping your chin a wall and your heels
in the same tucked position it was hips, with your feet flat on the floor, and
hip-width apart, 15cm engage your abs so your lower back
in when your head was on the floor. away from the wall.
Hold for 10secs, then relax back doesn’t arch and rise off the roller.
Get a friend to [B] Reach your arms out to the sides and
down to the floor. Do one set of measure the distance
10-15 reps. relax them so they fall as close to the floor
between the wall and as possible, keeping your elbows bent.
your lower back, and [C] Move your arms up and down the
WHAT IT DOES the wall and the back
Activates the front of the neck, sides of your body, breathing deeply and
of your neck. If the holding any tight spots for a few extra
while lengthening and relaxing distance is more than A breaths. Be sure to keep your lower back
the back of the neck – which 2cm at your lower
neutralises the improper neck flat on the roller. Spend 3-5mins doing this
back, or 3cm at the and notice gravity encouraging your
curve and restores normal balance neck, do these
between front and back. And forearms ever closer to the floor. Try to
exercises. get your forearms flat on the floor through
learning to keep your head
neutral makes breathing easier. the whole range of arm movement.
[B] While standing,
pull one knee to your WHAT IT DOES
chest, let go and hold Stretches lats, anterior ribs, pectorals,
it there for 10secs. anterior deltoids, and nerves that travel
If you can’t do this, into your arms. This helps you minimise
these exercises will
help loosen you up.
B the rounding of your shoulders, which
creates improved bloodflow into the arms,
A B and reduces fatigue, pain and stiffness.

3
THORACIC SPINE MOBILISATION
[A] Lie on a foam roller positioned at your midback,
perpendicular to your body so that you and the roller
make a T-shape, with your hands behind your head to
A B support your head and neck, engaging your abs so your
lower back doesn’t arch. [B] Use your feet to move your
body slowly up and down the roller without going past
the base of your neck or the bottom of your rib cage.
While keeping your head supported, encourage your
midback to bend in the reverse of its normal forward
curve. Roll for 1-3mins.
WHAT IT DOES
Opens and mobilises the thoracic spine (upper to
midback) and ribs, to counter their tendency to round
forward. This helps with respiration, and with the
spine’s ability to rotate, by loosening tight muscles and
allowing it to be in a more neutral position. If your
upper body can’t rotate well, the energy created by
your lower body gets stuck and can create injuries
in your lower back, hips, knees and lower leg.
ARMS & ABS 87

WORKOUT
A B
4
OVERHEAD SQUAT
[A] Stand with your heels
shoulder-width apart, toes
pointing slightly out if needed.
Your arms should be overhead,
just behind your ears, in a Y
position, with thumbs pointed
back. Stick your bum out so your
trunk slightly leans forward.
[B] Squat as low as you can by
bending your knees, while
sticking out your sitz bones and
keeping your lower back flat.
Drive out your knees so they line
up over your feet, keeping your
feet planted and only slightly
toed out, if needed. If looking
from the side, your hands should
be directly above your feet at
the bottom of the squat (thighs
just below parallel to the
ground). Stand up by
straightening your knees and
driving your hips forward,
keeping your weight on your
heels to engage your glutes.
Do as many reps as you can.
WHAT IT DOES
It uses muscles from your feet
to your chest and neck, and
demands that all they work
through a range of movement
to control body position.

5
SCAPULAR WALL SLIDE
[A] Stand against a wall with your legs straight and feet
shoulder-width apart. Lay your arms flat against the wall
so they and your head make a W-shape. Keep your neck
muscles (upper trapezius) relaxed to allow your lower
trapezius to do most of the work.[B] Slide your arms
up the wall, while straightening them as high as you
A B C can without tensing your neck. [C] Slide your arms
back down. Do as many as you can without
losing form (approx 10-20).
WHAT IT DOES
It strengthens the lower trapezius while opening
All-day advice
your chest to minimise rounding forward
12345
and hunching your shoulders up to your ears.
And for specific daily movements, remember these cues
DRIVING PICKING THINGS SITTING AT TALKING ON STANDING AT

Sit tall, your elbows UP OFF THE FLOOR YOUR DESK THE PHONE YOUR DESK
at a 70-degree angle, Frame your feet Raise your laptop or Use a headset instead Stand as tall as
and don’t turn around the object to monitor so that you’re of resting your phone possible, with your
to reach for an item gain a good base of looking straight ahead between shoulder chin slightly tucked.
on the back seat. support. Squat down at your screen. Elbows and ear. The muscles Your monitor should
using your legs. should be bent at in your neck shorten be level with your
90 degrees. or be on one side and eyes. Squeeze your
sure to switch sides lengthen on the other glutes and turn your
throughout the day. when you do this. feet slightly outward.
ARMS & ABS 89

WORKOUT
6
PELVIC THRUST HIP STRETCH
[A] Anchor a closed-looped, medium- A B C D
8
tension cord around something stable
at about waist height. Step through the
cord and rest the loop on your hipbones. B
7
(You can also use the same low-tension
cord you’ll use in the Upper W, see right,
wrapping it across the front of your waist
to create enough tension.) Start with THE FOUNDER
your feet shoulder-width apart and knees [A] Start with your feet shoulder-width
slightly bent, facing away from where apart, knees slightly bent. Push your hips
the cord is anchored. UPPER W back behind you while keeping your knees
[B] Lower to a squat by sticking out your [A] Slide your arms through the in line with your feet. Lean your trunk
sitz bones and keeping your lower back handles of a low-tension cord slightly forward – you want your trunk at
flat. Then stand up straight, doing a slight that’s anchored high enough to a 45-degree angle to your quads.
pelvic thrust at the end of the motion allow the handles to rest in the [B] Keeping your lower back flat and still,
to feel a stretch in the front of your hips. creases of your elbows. Stand raise your chest by using your upper back
Repeat until fatigue compromises form. with your knees slightly bent and ribs. Keep your abs and glutes tight
and your feet shoulder-width to prevent your lower back from arching.
WHAT IT DOES apart. Start with your palms Your chin should also stay gently tucked
Strengthens glutes, hamstrings and facing each other, and your so your neck is neutral.
hips while stretching the hip flexors, arms making a 90-degree bend [C] Put your weight fully on your heels
the front side of the psoas, and the at the elbow. Keeping your while you lift your chest, open up your
iliacus. This is a good counter to extended shoulders down and away from shoulders, and raise your arms above your
periods of sitting, which can shorten your ears, your elbows head. Hold for a breath or two.
and tighten hip flexors. perpendicular to the ground. [D] Release your arms so they’re slightly
[B] Breathe in and pull your behind your hips. Take a deep breath and
arms back so that your arms hold position for 10secs; repeat 5-10 times.
and head make the shape of The basis of the Founder is learning to
a W, with your elbows at stretch and then integrate the posterior
shoulder height, keeping your chain of muscles.
forearms at 90 degrees. Hold
for 2secs, breathe out, and WHAT IT DOES
release with control. Repeat It decompresses the spine and anchors
until your form begins to the pelvis to create a stable base. When
deteriorate. your torso can rest on that stable base,
you can move very quickly and efficiently.
WHAT IT DOES
It helps you stand more
upright and adds space to the
A B diaphragm and abdominals.

9
STIFF-LEGGED DEADLIFT
[A] Anchor a medium-tension cord around
something stable at about ankle height.
Hold the handles of the cord in your hands
while facing where the cord is anchored.
[B] With a slight bend in your knees, engage
your glutes to stick your sitz bones back as you
lean forward, reaching your arms out in front of
you. Come back to starting position while
keeping weight on your heels, maintaining a flat
back and concentrating on using your glutes
and hamstrings to bring you to standing. Make
sure to not bend your arms to bring yourself
back up to standing; rather, focus on firing
your backside. Repeat until fatigue
compromises form.
A B
WHAT IT DOES
Opens the front of your hips (psoas, hip flexors,
abdominals, iliacus) while it fires the back of
the hip area (glutes, hamstrings, lower back).
This is a powerful length and strength exercise
for hamstrings in particular.
Sculpt a Six-Pack
3

The
4-week Feel the burn
1
fat
Three ways to boost your metabolism
shredder
MUSCLE UP
A pound of muscle burns more
calories than a pound of fat.
Experts estimate you burn
2
about a calorie per minute at
Harness the power of metabolic rest. 24 percent of that is
torched by muscle – and 2
resistance training to build the per cent of it is burned by fat.
body you want in record time
FUEL REGULARLY
Digestion accounts for
You won’t be able to show off your 10 percent of calorie burn.
arms and abs if they’re hidden by Research shows that people
3
who spread their calories
a layer of flab. But to help you ditch evenly throughout the day are
any unwanted pounds you need the leanest. Plus, green tea, hot
to find a fast-acting muscle- peppers, coffee and protein
have all been shown to give
building, metabolism-boosting metabolism a brief lift.
plan. The problem? Many guys
approach strength and cardio GO HARD
like matters of church and state: The harder you exercise, the
separately. But by combining them, more calories you burn for
a longer time, even after you’ve
you can make every workout hit the shower. In one study,
pull double duty. Let’s get to cyclists’ metabolisms stayed
it with the two fat-shredding high for 14 hours, burning
37 percent more calories,
routines outlined over the page. after 45 minutes of
high-intensity riding.
ARMS & ABS 93

WORKOUT A
Fast-track 1
DUMBBELL GOOD MORNING AND
CLOSE-STANCE FRONT SQUAT
[A] Hold a dumbbell in front of your
your
chest with your feet hip-width apart
and knees slightly bent. [B] Push your
bum back and hinge at your hips,
lowering your torso until it’s nearly
parallel to the floor. Hold for 2secs
fat loss
and return to the starting position. [C]
Keeping your torso upright, squat down
until your thighs are at least parallel
to the floor. Hold for 2secs and return
MAKE IT EASIER MAKE IT
The moves in these two hardcore Squat onto HARDER
workouts were designed to boost a bench. Increase the
your metabolism and offset any weight, hold
a dumbbell in
muscle imbalances (helping to A each hand, or
protect you from injury) by adding squat deeper.
opposing movement patterns
to your regular exercise routine. So
you’ll not only look leaner, but you’ll
feel stronger and healthier, too.
DIRECTIONS
Do 3 workouts a week, alternating B
between workouts A and B with
a day’s rest in between. Perform
the workouts as circuits, doing each
exercise for 60secs and moving
from one to the next with 30secs of
rest. Do up to 6 circuits per workout,
resting 1min between them. And for
an even greater challenge, combine
both workouts into one big circuit.
Follow the same work-to-rest ratio,
doing up to 3 mega circuits per
workout, 3 times per week.
C

2 4
DUMBBELL HIP RAISE DUMBBELL FORWARD
AND FLOOR PRESS HINGE AND SIDE LUNGE
[A] Lie on your back with your feet [A] Hold a dumbbell in your right hand,
flat and a dumbbell in each hand. [B] [B] step forward with your left leg and
Drive through your heels as you raise lower the weight to your left foot,
your hips and extend your arms. Hold and stand back up. [C] Step out to
for 2secs and then slowly return to the your left and lower weight to your left
starting position. foot. Return to starting position.
MAKE IT EASIER MAKE IT Switch legs after 30 secs.
Decrease the HARDER MAKE IT EASIER MAKE IT
weight. Lift one leg off the Decrease the HARDER
floor. Switch legs weight. Increase
after 30secs. the weight.
A
A
B
C
3 5
NEUTRAL-GRIP DUMBBELL MUD RUN PRESS-UP CRAWL
ROW AND CLEAN [A] Assume a press-up position and
[A] Lower your torso and let the lower your chest until it’s a few inches
weights hang at arm’s length, palms in. off the floor. Move your right hand
[B] Row the weights to your sides, forward a few inches, [B] then your
hold for 2secs, lower them, and repeat. left, taking small steps with opposite
[C] Drive your hips forward, raise foot. Continue crawling forward for
your torso, and curl the weights. allotted time.
MAKE IT EASIER MAKE IT EASIER MAKE IT
Decrease the weight. Keep your HARDER
MAKE IT HARDER chest further Crawling forward,
Increase the weight. off the floor. backward and
side to side.
A B C
A
ARMS & ABS 95

WORKOUT B
1
MODIFIED HANDSTAND SHOULDER TAP
[A] Place your feet on a bench and pike your hips.
[B] Slowly raise your right hand and touch your left
shoulder. Repeat the move with your left hand and
right shoulder. Continue to alternate sides.
MAKE IT EASIER MAKE IT HARDER
Assume a standard Perform with your legs fully
press-up position. extended against a wall.

2 4
DUMBBELL SUITCASE DEADLIFT DUMBBELL ROW AND HIGH PULL
AND SUMO DEADLIFT [A] Hold a pair of dumbbells at arm’s
[A] Hold a pair of dumbbells next to length, palms back, and lower your
your sides and stand with your feet torso. [B] Pull the weights to your
close enough that the weights don’t chest, hold for 2secs, lower them,
touch your body. [B] Keeping your and repeat. [C] Stand up explosively,
chest up, bend at your hips and knees; pulling the weights as high as you can.
lower the weights as far as you can MAKE IT EASIER MAKE IT
without rounding your back. Pause Decrease HARDER
2secs and stand up. [C] Step to your the weight. Increase
left so your feet are twice shoulder the weight.
width and lower weights between your
legs. Stand up and return to starting
position. Switch the direction you step
into the sumo deadlift with each rep.
MAKE IT EASIER MAKE IT A B C
A
Use only your HARDER
body weight. Increase
the weight.
B C
3 5
DUMBBELL STAGGERED DUMBBELL HAND-TO-HAND
PUSH PRESS STAGGERED HIP-HINGE
[A] Holding a pair of dumbbells at [A] Hold a dumbbell in your left hand,
shoulder level, get into a staggered left foot forward. [B] Bend at your hips
stance, left foot forward. [B] Lower into and pass the weight to your right hand.
a quarter squat and then [C] explosively Raise your torso and then repeat,
stand, pressing the weights overhead. passing the weight to your left hand.
Switch legs after 30 seconds. Switch legs after 30secs.
MAKE IT EASIER MAKE IT MAKE IT EASIER MAKE IT
Decrease the HARDER Decrease the HARDER
weight or assume Increase the weight or assume Increase the
a parallel stance. weight or drop a parallel stance. weight or perform
into a fuull squat. on one leg at
a time.
A B C
A B
ARMS & ABS 97

1234
35
4
Get
total-
body
fit
When your arms and abs look great, it’s only

natural that you want to extend the benefit
to the rest of your muscles. Hit them all
with these total-body strength-building tips
4
The head
100 MEN’S HEALTH

to toe
Get Total-Body Fit
muscle
assault
Torch fat, boost strength
and build more lean mass with
these two total-body workouts
For more consistent results, target

your entire body every time you work
out. If you hit all your muscle groups
more often, they spend more time
growing, building muscle mass
and density – which equals strength.
MENSHEALTH.CO.UK
POINT YOUR FEET FORWARD
Stand with your feet shoulder-
width apart, with toes so they’re
facing 12 o’clock. Having a wider
stance allow you to drive through
your heels as effectively. And you’ll
want all the drive you can get,
because you won’t be using your
legs to generate momentum.
USE A NEUTRAL GRIP

Many men perform the move
with flared elbows and an overhand
Pressing
1 grip (palms forward), which adds
to the stress on their shoulder
joints. Using a neutral grip [palms
in] helps keep your shoulders in
points alignment and reduces your risk
There’s a reason trainers of an impingement.
love the overhead press:
it targets just about every
BRACE YOUR CORE
muscle in your upper back. The overhead press is all about
Here are four tips to help control. If you don’t brace your
you master the move…
2 core, you won’t have the
stability you need to perform
the move in one fluid motion.
That could spell trouble for your
spine as well as your shoulders.
PUSH THE DUMBBELLS

STRAIGHT UP
A common mistake people make
with the overhead press is bringing
3 the weights together at the top of
the move. That extra squeeze
provides no added benefit. It just
takes your shoulders out of
alignment, increasing injury risk.
4
WORKOUT A
1 3
TRAP BAR DEADLIFT A. BARBELL GOOD MORNING
[A] Step inside a trap bar, bend your [A] Using an overhand grip, hold
hips and knees, and grab the handles. a barbell across your upper back and
[B] Without rounding your lower back, set your feet shoulder-width apart.
brace your core, pull your torso back [B] Keep your knees slightly bent as
and up, thrust your hips forward you bend at your hips and lower your
and squeeze your glutes as you stand. torso until it’s almost parallel to the
Reverse the move to return to floor. Pause, and raise your torso back
the starting position. to the starting position.
SETS REPS REST SETS REPS REST

5 5 90secs 4 10 N/A
B
A B
2
DUMBBELL OVERHEAD PRESS B. CHIN-UP
[A] Using a neutral grip (palms in), hold [A] Using a shoulder-width, underhand grip,
a pair of dumbbells just outside your grab a chin-up bar and hang at arm’s length.
shoulders. Stand with feet shoulder-width [B] Pull your chest to the bar. Once the top of your
apart, knees slightly bent. [B] Press the chest reaches the bar, pause, and then slowly
weights up until your arms are straight. lower yourself back to a dead hang. If chin-ups
Lower them back to the starting position. are too tough, do lat pull-downs.
Pause only long enough
between sets to trade
your dumbbells for
ones that are 2.2-4.5kg
lighter, a technique
known as “drop sets.”
A B
A B

3 6 N/A 4 12 30secs

4
EZ-BAR CURL
[A] Grab an EZ-curl bar using an
underhand, shoulder-width grip, palms
angled inward. Let the bar hang at
arm’s length in front of your thighs.
[B] Without moving your upper arms,
curl the bar as close to your shoulders
as you can. Pause, and lower it back
SETS REPS REST

3 8 45secs
5
BAND-RESISTED PRESS-UP
[A] Stretch a resistance band across
your lower back and assume a press-up
A position, holding one end of the band
under each hand. [B] Lower your
body until your chest nearly touches
the floor. Pause, and push yourself
back up to the starting position;
repeat as quickly as possible.
B SETS REPS REST

1 50 N/A
DIRECTIONS
Alternate between workouts A and B with at least a day of rest between them. Perform the exercises
in the order shown; note that each exercise has a different prescription for sets, reps and rest.
In each workout, do exercises 3A and 3B as a superset – that is, back-to-back without rest.
After you finish both moves, rest 30secs and repeat.
ARMS & ABS 103

WORKOUT B
1 3
SEATED DUMBBELL SQUAT JUMP A. DUMBBELL BULGARIAN
[A] Sit on a bench holding a pair of SPLIT SQUAT
dumbbells at arm’s length by your sides, [A] Using a neutral grip, hold a pair of
palms in. [B] Drive through your heels dumbbells at arm’s length next to your
as you explode out of the seated sides and place the top of your right
position into a jump. Land as softly foot on a bench. [B] Slowly lower your
as you can on the balls of your feet, body until your left thigh is nearly
and then lower yourself back down parallel to the floor. Pause, and push
to the starting position. back up to the starting position.
Switch legs halfway through each set.
SETS REPS REST
5 3 60secs
SETS REPS REST
4 16 N/A*
*8 per leg
A
B A B
2
DUMBBELL BENCH PRESS B. BARBELL ROMANIAN DEADLIFT
[A] Lie on your back on a flat bench [A] Grab a barbell using an overhand
and hold a pair of dumbbells over your grip that’s just beyond shoulder width,
chest, using a neutral grip. [B] Without and hold it in front of your hips. [B]
changing the angle of your hands, Keep your knees slightly bent as you
lower the dumbbells to the sides of your bend at your hips and lower your torso
chest. Pause, and press the weights until it’s almost parallel to the floor.
back up as quickly as you can Pause, and raise your torso back

A 3 5 60secs 4 12 30secs
A
B

4
PARALLEL BAR DIP
[A] Grasp the bars of a dip station and
lift yourself so your arms are straight.
[B] Brace your core, bend your elbows,
and slowly lower yourself until your
upper arms are slightly lower than
parallel to the floor. Pause, and push
yourself back up to the starting position.
SETS REPS REST

3 N/A* 60secs
*2 short of failure
A B
5
BODY-WEIGHT SQUAT A B
[A] Hold your arms straight out in front
of you and stand as tall as you can with
your feet shoulder-width apart. [B] Push
your hips back, and lower your body
until your thighs are parallel to the floor.
Drive back up to the starting position
and repeat as quickly as you can.
SETS REPS REST

1 50 N/A
Want more? Visit menshealth.co.uk for extra total-body strength-building tips
ARMS & ABS 105

Get Total-Body Fit
4
48 ways to drop diet
kilos – fast
exercise
strategy
Still have some fat that’s tough to shift? Use these easy
tricks to finally get rid of it – without overhauling your life
INTENSIF Y YOUR BURN

Compensate for your nutritional indiscretions with these activities.
VINYASA YOGA BRISK WALKING SHOOTING HOOPS DOWNHILL SKIING

1 3 5 CA LO R I E S * 1 4 3 CA LO R I E S 1 8 4 CA LO R I E S 2 4 5 CA LO R I E S
= A baked potato = 30g of BBQ potato chips = 85g of ham = 10 baked onion rings
= An English muffin = Starbucks large = 1 cheddar biscuit = 1 cup of chow mein
= 27 cheese crackers cappuccino = 2 shortbread biscuits noodles
= 3 milk chocolates = a 340ml bottle of beer = 1 fried chicken thigh
*Calories burned in half hour = 1 slice of yellow cake
SWIMMING CYCLING JOGGING CIRCUIT WEIGHT

TRAINING
2 8 6 CA LO R I E S 3 2 7 CA LO R I E S 3 6 7 CA LO R I E S 4 7 7 CA LO R I E S
= 1 plain hot dog = 1 slice of homemade = a 300ml chocolate = 2 pancakes with butter
= 1 small egg bagel apple pie milkshake and syrup
= 1 McDonald’s wrap = 1 serving of baked beans = 6-8 cheese nachos = 1 blackberry
= 1 small vanilla smoothie with beef = 1 small Burger King chips power smoothie
= 1 pizza slice = 1 small chicken = 1 small sirloin
caesar salad

24
B E S T NE W WAY S
TO FIND YOUR ABS
WATCH WHAT YOU EAT Know what pulses are?
They’re the dry, edible seeds of legumes – a group Percentage increase in
that includes chickpeas, yellow peas, lentils and your metabolism in the
beans. Researchers from the University of Toronto 60 minutes after you drink
recently discovered that people who ate five 16 ounces of water
servings of pulses every week for eight weeks lost Journal of
inches off their waists and took in fewer calories. Endocrinology & Metabolism
DEPRIVE YOURSELF OF OXYGEN Tempo

exercises, which involve lifting weights using slow
and steady movements, will condition your body
6
to burn more fat, according to a study in the Journal
of Strength and Conditioning Research. Give it
a shot: lower the weight for 2secs, and then take
2secs to press it up, with no pause in between.
The constant low-level tension restricts bloodflow
STUPID-SIMPLE
to your working muscles and deprives them of
oxygen. (Yes, that’s a good thing.) Your muscles react W AY S T O E AT L E S S
by increasing the size of your slow-twitch fibres,
which contain a high volume of mitochondria, the
cellular motors that produce energy from fat. In a
It can be easy to be lean. Here’s how
nutshell: more mitochondria means less belly fat.
GO FOR GRAPEFRUIT JUICE 1 2 3

In a study published in Nutrition & Metabolism, GRIN YOURSELF CRACK SOME PUT A FORK IN IT
THIN NUTS Your non-dominant
people who drank a small glass of unsweetened To maintain a healthy In an Eastern Illinois hand, that is. You’ll
white grapefruit juice before every meal for 12 weight, do something University study, people be more mindful of
weeks lost 5.8kg and 5cm off their waists; they also to make yourself smile. who were given shelled what you’re eating
Scientists in Brazil say pistachios ate 211 and will probably
consumed up to 30 percent fewer calories a day.
serotonin, the “happy calories’ worth, while end up consuming
hormone,” reduces those who had to shell less. Using chopsticks
appetite, and higher their own consumed works too – just be
levels of it make you only 125 calories in sure to have plenty
more likely to burn fat. the same sitting. of napkins on hand.
4 5 6
USE A CHEAT ADD BISON TO BE AN EARLY BIRD
PLATE YOUR MENUS Late risers not only
The Healthy Portion Grill up a 85g buffalo eat more calories
Plate (£14.99 steak every now and (almost 200 more at
healthyportion plate. then. It has only 148 dinner and another
com) has sections for calories and 4g of 375 after 8 p.m.)
meat (a quarter of the fat. Plus, the 26g of but also eat more
plate), grains (another lean protein in that unhealthily than those
quarter), and vegetables bison steak can who wake up around
and fruits (half the keep you satisfied 8am, according to
plate), plus pictures enough to opt out a Northwestern
of serving sizes. of pudding. University study.
ARMS & ABS 107

A M E N ’ S H E A LT H M O N T H O F D A I LY G U T B U S T E R S
Use these tips to drop 3kg of fat in just 31 days – what are you waiting for?
WEEKEND M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY
1Eat eggs for 2Stand up whenever 3Grab a pen. People 4

Chew food slowly:
5Don’t eat meals 6
Weigh yourself
breakfast. A you read or take who kept a food log You’ll take in nearly in front of the TV. weekly. Three out
study published in a phone call at work. for at least 3 weeks 12 percent fewer In a University of of four successful
Nutrition Research (Or use a stand-up lost 1.5kg more than calories than if Massachusetts dieters do this, the
found that people desk.) Standing those who didn’t, you bolt it, notes study, people American College
who egg it up eat burns 1.5 times reported a University the American who did that of Sports Medicine
fewer total calories more calories than of Arkansas study. Journal took in 300 more Health & Fitness
the rest of the day. sitting does. of Clinical Nutrition. calories a day. Journal reports.
7/8
Dog-sit for a
9
Don’t blow off
10
Have an apple
11
This week, limit
12
Whip up a shake:
13
Open the fridge and
neighbour. But don’t today’s workout. instead of apple added sugars by Downing 55g of put produce at eye
just sit – take Fido for Miss one now and juice. Chewing cutting out the whey protein a level. You’re more
a walk. You’ll burn you’re 61 percent triggers satiety, sweetest offerings – day for 23 weeks likely to eat healthy
61 calories in 15 more likely to skip so you’ll consume fizzy drinks, cakes, can leave you 1.8kg food if it’s in your
minutes. (Better yet, one next week, says 15 percent fewer cereals, candy, lighter than if line of sight, say
make it an hour.) a study in Health calories, notes the fruit drinks and you’d eaten those scientists at Cornell
Psychology. journal Appetite. ice cream. calories in carbs. University.
14/15
Indulge in a great
16
Clean the
17
If you think
18
Make press-ups
19
Don’t let the bread
20
Have minty gum
dinner on Saturday, house. People with you’re too busy work harder for you. basket hit the table. before your workout.
but don’t make it an the tidiest gaffs have to work out, think Do an iso-explosive An Eastern Illinois The scent can boost
all-weekend feed, or the highest levels of again: an 11-minute press-up: hold your University study performance in
you may binge later, physical activity, workout can help you body in the down found people ate 85 the gym, found
University of Texas research from burn fat all day, found position for three percent more bread the Journal of Sport
researchers warn. Indiana University a Southern Illinois seconds and then when they were & Exercise
reveals. University study. push up explosively. offered seconds. Psychology.
21/22
Eat beta-glucan for
23
Pee often. A
24
During your
25
Fill your plate from
26
Keep your treadmill
27
Toss a 50g of
breakfast. This oat study in the journal workout, rest for no the cooker top. You’ll set to a minimum chickpeas into
fibre helps regulate Obesity found that more than 60secs eat up to 35 percent incline of 2 percent your next pot of
appetite for up to people who drank between exercises less than if you use to painlessly boost winter soup. You’ll
4 hours, according to two 200ml glasses to keep your a serving dish on workout intensity. tack 6g more
a study in the journal of water before fat-burning the table, say Increase the incline of flab-fighting
Nutrition Research. meals lost 2kg engines revved Cornell University further to burn even fibre onto your
extra in 12 weeks. for the duration. researchers. more calories. bottom line.
28/29
Walk to talk. Turn up
30
Drinking a glass
31
Have a pint of
your cellphone ringer of skimmed milk in Guinness instead
12
and leave the phone the morning, of a lager, to save
in a far-off corner instead of the calorie 20 calories and
of the house to force equivalent in juice gain the same Pounds lost in 2 years by people
yourself to stand can reduce intake by antioxidants found
up and go to it 8.5 percent, says an in wine. Cheers! who consumed 583mg of calcium
when it rings. Australian study. a day from dairy.

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4
Smart tips from

the muscle pros
The body you’ve always wanted starts with
these 15 training secrets – collected from
top trainers, athletes and strength coaches
In our quest to help you

get in the best shape of
your life, we tapped some
of the top fitness minds
and combed through
cutting-edge research
to find the most effective
ways to help you reveal
the stronger, leaner
man inside you. Here’s
how you train smarter
and fast-track your fitness.

Build more muscle
1
WORK YOUR ENTIRE
BODY, EVERY TIME
2
LIFT SOMETHING
THAT’S ODD-SHAPED
3
MASTER THE PULL-UP
The pull-up targets more
4
MOVE MORE WEIGHT
(RIGHT NOW)
When it comes to building Most of the objects you lift muscles than any other Bend the bar
strength, how often you in everyday life – shopping upper-body exercise. And When you bench-press,
work a muscle is just as bags, suitcases, toddlers – because it’s typically try to bend the ends of
important as how hard you aren’t as conveniently sized done with body weight, the bar away from you
work it, according to as dumbbells and barbells. it’s also an indicator of as you press it up. You’ll
research in the Journal of To build strength that how strong you are for fire more muscles in
Strength and Conditioning translates beyond your height and weight. your upper back, creating
Research. You need about the gym, incorporate The benchmark is 15 in a more stable platform
10-15 sets per muscle group sandbags, kettlebells, a row. If you can’t do that on the bench.
per week to see results. fat-grip barbells, and other many, work your way up: Spread the floor
To hit this target, and to odd-shape training tools do 1 set of max pull-ups As you squat, press
boost your gains, shoot for into your workouts. Can’t each morning and outward against the floor
three total-body workouts find such oddities in your evening for three days; with your feet (but don’t
a week. As you do each one, gym? Wrap towels around take the fourth day off. actually move them). You’ll
aim to complete 3-5 sets a chin-up bar to make Repeat the sequence feel your glutes activate,
per muscle group. it tougher to grip. until you hit 15 reps. which will boost your power.
5
TRAIN YOUR CORE THE RIGHT WAY
Ditch crunches and sit-ups. Moves like these create motion around
your spine – which is precisely what your core is designed to resist.
To build a chiselled, functional six-pack, do anti-rotation exercises
like the single-arm wall push. Assume a press-up position facing a
wall with your hands 60cm from the baseboard. Place your right hand
on the wall and push for a slow 3-count. Repeat with your left hand.
Do 10 reps per side. Too easy? Then do a press-up between reps.
ARMS & ABS 111

Crank up your cardio
6
RUN LIKE YOU LIFT
Don’t do the same thing every day. Vary your
training stimulus to avoid plateaus. That
might mean tempo runs one day, hills the
next and finishing the week with intervals.
7
FINE-TUNE THE TREADMILL
Doing your cardio on a machine indoors
requires about 16 percent less energy than
moving at the same pace outside, say
researchers in the Journal of Strength and
Conditioning Research. When you hit the
treadmill, set the incline to 3 percent to
mimic outdoor running.
8
TRADE LONG RUNS FOR INTERVALS
Take your pick: five hours of steady-state
cardio or 90 minutes of intervals (alternating
sprints with active rest) per week. Both
produce similar gains in aerobic capacity
(which is your body’s ability to deliver oxygen
to working muscles), according to a review
in the Journal of Obesity.
9
RUN A MILE IN UNDER SIX MINUTES
Being able to run a mile in under six minutes
is a sign that all systems are go – that you
have a strong heart, healthy bones and
joints and powerful muscles.
10
COMBINE STRENGTH AND CARDIO
End strength workouts with finishers – quick metabolic drills that boost
your heart rate and calorie burn. Try this one: do a single kettlebell swing,
then 10 goblet squats. Next, do 2 swings and 9 squats. Keep going until
you hit 10 swings and 1 squat.

Boost your performance
11
BUILD MORE POWER
Many of us confuse strength
12
PLACE A PRIORITY
ON RECOVERY
13
MAKE REST MORE ACTIVE
Between sets, do fillers –
14
INCREASE YOUR AGILITY
Most workouts focus on
with power – so how to Giving your body a day of rest low-intensity exercises that strength, but to perform at your
distinguish? Power is the ability between intense workouts is enhance mobility and reduce best, you also need speed,
to express strength quickly. a good start to get the recovery injury risk. Focus on problem agility and a quick reaction
To increase yours – to jump you need, but you’ll enjoy even areas with moves that hit time. Build all three with the
higher, throw further and sprint greater muscle and performance different muscles than ball drop: Have a partner hold
faster – begin your workouts gains if you treat recovery as the primary exercise. Do a tennis ball out in front of his
with a few explosive moves an actual goal. Dedicate an hour body-weight squats between chest, and face him from 5m
like vertical jumps, Olympic- each week to recovery activities, sets of bench presses, for away. When he drops the ball,
style lifts (cleans, push such as foam-rolling, massage, example, or mountain climbers try to grab it before it bounces
presses), or medicine ball or yoga, all of which can ease between sets of chin-ups. twice. If you do, repeat from
slams. You’ll soon notice that tight muscles and break up You’ll fire up sleeping muscles, 6m away. Continue until you
your workouts carry over into scar tissue, accelerating loosen tight ones and move miss. Then it’s his turn. Whoever
sport – into everyday life. repair and growth. more smoothly. gets furthest away wins.
15
MOVE LIKE A SPIDER
Think of the exercise below – the high-knee walk to spiderman
with hip lift and overhead reach – as your one-move warm-up.
In just a few reps, you’ll improve bloodflow and range of motion
and fire up your nervous system. You’ll prime almost every
muscle for action, enhancing your power and performance –
there’s possibly no other exercise that accomplishes so much.
Do it at the start of every workout.
A B C D
A Stand with your feet B Release your knee, take a long C Straighten your right leg D Return to the lunge. Plant
shoulder-width apart, lift your step forward, and lunge deeply as far as you can to feel your left fingertips, rotate and
left leg off the floor, and hug with your back leg close to your right hamstring stretch. reach up with your right hand.
your left knee to your chest. horizontal, placing the fingertips Bring that hand to the floor and
of both hands on the floor stand. Switch sides; repeat
inside your left foot. sequence. Do 5 reps per side.
ARMS & ABS 113

1234
345
Fuel to
grow
You can eat the food you

love and still lose weight
and maximise muscle
growth. We’ll show you how
Fuel to Grow
5
The lean
muscle
diet
To build the body you’ve
always wanted, eat like
you already have it
The problem with many diets is that here’s
no follow-through. Most create a formula in
which your weight drops until it stops. Then
it’s up to you to make sure the weight stays
off. But these diets have it backward. Instead
of starting with no idea where you’ll end up,
to get the body you want, act as if you’ve hit
your target. Start by using the principles
from our book, The Lean Muscle Diet, on
page 117. We’ve also created sample plans
using the book’s guidelines to help you
find a plan that best relates to your goal.

TRANSFORM
YOUR BODY
1 YOU ARE...
A normal-weight
guy who wants
to shed fat and
build muscle.
Current weight
160 L B S
Target weight
160 L B S
TRAINING STATUS
Beginner
TRAINING HOURS/WK
4 (3 strength, 1 cardio)
INTENSITY OF EFFORT
Moderate (12)
GOAL
Simultaneous fat
loss and muscle gain
TOTAL DAILY CALORIES

2,560 These items,
found in the meal
25% protein plan below,
640 calories will pack on
(160 grams ×4) muscle fast.
34% fat
864 calories
(96 grams ×9)
41% Carbs
1,056 calories
(264 grams ×4)
YOUR SAMPLE MEAL PLAN

BREAKFAST LUNCH DINNER SNACKS
3 eggs scrambled with a handful 110g chicken breast on a bread roll, 170g tuna steak, 2 medium potatoess 1 scoop protein poowder mixed with
of vegetables, 1 large banana. 1 large handful radishes. (150g each), sautéed chard. 50g plain yoghurtt, 20g nuts, 1 apple.
ARMS & ABS 117

The
fuel
Back away
from the juice
cleanse and put
down that diet
shake. Longer
term weight-
loss success
is rooted
in real food
1
PRINCIPLE N0.
YOU NEED TO
EAT MORE FOOD
If you have a fast food lunch
habit, the first step is easy:
limit your intake of any item
with a name that includes
the words “chips” or “burger”.
But you still need to eat
something, and fact is,
it’ll have calories you must
account for. The accounting
is simple: there are two sides
to the ledger. One side is

TRANSFORM
YOUR BODY
2 YOU ARE...
A moderately
active guy who
wants to slim
down for good.
Current weight
240 LBS
Target weight
2 16 L B S
TRAINING STATUS
Intermediate
TRAINING HOURS/WK
2 (2 strength, 0 cardio)
INTENSITY OF EFFORT
Moderate (10)
GOAL
Weight loss

2,592
33% protein
These foods
will help you 864 calories
lose weight (216 grams ×4)
— and they 45% fat
taste great! 1,170 calories
(130 grams ×9)
22% carbs
558 calories
(139 grams ×4)

1 scoop protein powder with 2 Tbsp 170g baked black cood, 100g brown 350g grass-fed steak, 1 small potato, 50ml yoghurt with 1½ scoops protein
peanut butter, 50g berries (+ liquid). rice, 100g steamed green beans. 50-100g steamed broccoli. powder, 35g cup nuts, 1 peach.
ARMS & ABS 119

TRANSFORM
YOUR BODY
3 YOU ARE...
Watching what
you eat can
hellp you gett the
body you want.
Start here.
An athletic guy
who wants to
make his
muscles pop.
Current weight
190 L B S
Target weight
180 L B S
TRAINING STATUS
Advanced
TRAINING HOURS/WK
4.5 (3 strength,
1.5 cardio)
INTENSITY OF EFFORT
Moderate (10)
GOAL
Fat loss

2,610
28% protein
720 calories
(180 grams ×4)
31% fat
810 calories
(90 grams ×9)
41% carbs
1,080 calories
(270 grams ×4)

3 hard-boiled eggs, 1 orange 150g prawns, 50g brown rice, 50g 150g lamb meatballs, 100g whole 100ml low-fat milk + 1½ sccoops protein
beans, grilled onion and pepper wheat pasta, rocket salad powder; 2 tbsp almond buutter + 1 apple

2
your calorie intake, and the Pity the man forced to survive on gluten-free pizza and
other is your metabolism – PRINCIPLE N0. fat-free ice cream. The Lean Muscle Diet makes eating easy
that is, the calories you burn and delicious because you’re encouraged to eat (gasp!) real
– which works in four ways. food. Here’s the breakdown of your eating plan.
DIGEST About 10 percent Eat 80 percent of your diet in whole and minimally
of your metabolism comes processed foods that you like. “Whole” foods are ones
from how you process food. that look like what they started out as: meat, fish, eggs, milk,
Do better by eating more nuts, fruits, vegetables, potatoes, and beans. There’s one
protein. About 25 percent exception: protein powders are highly processed, but
of the protein calories they’re still a great way to consume the protein you need.
you eat are burned in Eat 10 percent in whole and minimally processed foods
digestion, compared YOU NEED TO EAT that you don’t necessarily like but don’t hate (say, chard
with 2-3 percent of fat BETTER FOOD and lamb). This is intended to expand the range of
calories and 6-8 percent nutrients you’re eating and make you less likely to
of calories from carbs. suffer from diet burnout.
MOVE Everything from Eat 10 percent in whatever you want. Use this bonus
working out to walking to however you like: have a small indulgence every day,
the mailbox accounts for or save up for a bigger weekend junk-fest. Here’s a short cut:
20-30 percent of your If the food you’re eating doesn’t have an ingredient list, it’s
metabolism. The more you a safe bet. Steak, apples, quinoa, aubergine, salmon – they’re
move, the better, including all single-ingredient foods. With packaged foods, each
those times when you… additional ingredient signals an extra step in processing,
GO TO THE LOO When you which may have stripped away some of the good stuff or
go for a pee or a number 2, added some junk. On this plan, you won’t find any rules about
energy leaves your body. foods you must eat. Nor will you find a list of foods you should
Alas, you can’t excrete your never eat. Just about anything you enjoy can fit into the plan,
way to single-digit body fat. although perhaps not in the quantities you’re used to eating.
KEEP BREATHING The rest
of the calories you eat go
toward your body’s other
3
basic operating functions. Nutritionists refer to protein, carbs, and fat as “macros”.
(That’s at least 60 percent PRINCIPLE N0. On our plan, you’ll eat 1 gram of protein for every pound of
of your metabolism.) your target body weight, or 25 percent to 35 percent of your
When you change the daily diet. You’ll eat 0.4-0.7g of fat per pound of your target
“calories in” part of the body weight per day. If you have a good chunk of body fat
formula, you also change the to lose, use the higher end of that scale. For everyone else,
“calories out”. With less it’s personal preference. The calories that are left after
energy in the tank, you may your calculations will come from carbs.
burn fewer calories during One risk of popular low-calorie diets: nutrient deficiency.
your workouts. That’s the But if you aim to include at least one food from each of these
danger of cutting calories category every day, with some variety in fruits and vegetables,
without a plan to maintain MACRONUTRIENTS and you’ll hit the full range of micro-nutrients you need.
your new lower weight. Your AND MICRONUTRIENTS Meat and other protein-rich foods, including eggs
metabolism slows, leaving MATTER and protein powder. Fat-rich foods, such as nuts, seeds,
you hungry and primed to avocados, butter (and nut butters) and oils. Fibrous
regain fat you lost. The key vegetables, including just about anything your
is to reverse that process. mother said you had to eat if you wanted dessert.
Starchy foods, like grains, legumes, and root vegetables.
Milk and other dairy products. Fruits, fresh or dried.
See page 123 to figure out how much you’ll eat daily.
ARMS & ABS 121

The fire
You can lose weight by eating
better, but building bulk
demands lifting more than
just a fork to your face.
Follow these rules for
smarter training
MENSHEALTH.CO.UK
1 2 3 4
FOR BIGGER MUSCLES, SPEND 80 PER CENT OF SPEND 20 PER CENT STAY ON YOUR FEET
LIFT BIGGER WEIGHTS TIME ON BIG MUSCLES ON SMALLER MUSCLES WHILE YOU SWEAT
Mechanical tension – which Most guys get this wrong, Though you’ll devote the Think about it: you sit at
is created by loads that are and invest their gym hours majority of your session work all day. You sit in your
taxing to your muscles, on their biceps, triceps, and targeting your back, chest, car. You plant your bum on
connective tissue, and deltoids. Of course those and legs, you won’t ignore the sofa to watch football.
bones – is the most muscles are important, but your assisting muscles. As Why would you go to the
important stimulus for they’re smaller for a reason: with big-muscle lifts, you’ll gym to do more sitting?
building muscle. But you to help larger muscles want to increase the amount Plus, almost any exercise
can’t grow your guns if you during basic actions such of weight you use when you can perform sitting
lift the same amount of as pushing, pulling, lifting, necessary, but more often down is based on one we
weight every workout. carrying and throwing. you’ll use the same weights used to do standing up.
When you incrementally Smaller muscles also won’t with the goal of piling up So stay on your feet.
increase your loads in the grow out of proportion to more reps. This will allow You’ll not only burn a good
regime, you’ll challenge the larger muscles they’re you to achieve what trainers number of calories but also
your muscles to become designed to assist. On The refer to as deeper muscle stay more focused and
stronger in order to handle Lean Muscle Diet workout exhaustion, which will engaged in your workout.
subsequent heavier plan, you do your heavy stimulate growth. Better yet, try to combine
weights. It should be hard lifts first. And that means But here’s an important multiple exercises and
to complete the final reps to see big gains, you’ll need note: make sure you’re move quickly from one
on your final set while to work the big muscles. complementing your to the next with minimal
maintaining good form. big-muscle exercises rather rest between them. (Don’t
than repeating a similar sit on anything between
motion. For instance, you sets either.)
might want to change the When possible, only use
CRUNCH THE NUMBERS, direction of the movement
(say, from horizontal to
one arm or leg at a time.
When you do this, the
LIt’sOa simple
S E equation:
T H EtakeFaAcalculator
T and determine diagonal or vertical), the muscles that keep you
the diet you need to gain the body you want tools (from a barbell to balanced and stabilised
dumbbells, or a cable end up doing twice as much
WEEKLY machine), and the work. Put together, all this
HOURS OF
TRAINING grip (from overhand to activity will create a more
TARGET
BODY
DAILY underhand or somewhere efficient, more effective
CALORIES in between). Doing this workout that’s more likely
WEIGHT
works your muscles from to produce the results you
INTENSITY* different directions. want. Now, up and at ’em!
* Give yourself an 11 if you always go all-out. If you do a mix of
intensities, pick 10. If you’re training at a more casual pace, go with
9. If you’re 35 or younger and struggle to gain weight, rate your
intensity on a scale of 11 to 13, with 13 being maximum intensity.
ARMS & ABS 123

Fuel to Grow
5
Eat more,
weigh less
From succulent steak to blowout barbecue,
all the drool-inducing, hunger-slaying
food you’re craving is right here

PART ONE
Weeknight
basics
PART TWO
Survive the
weekend
PART THREE
Party with
purpose
T
ransforming your body with food
doesn’t need to be complicated – as
long as you know how to feed it. Of
course, there’s a fine line between eating
to lose (or maintain) weight and eating
to build muscle, and it’s often a tricky
one to navigate. Traditional diet regimes
that require you to restrict calories or
food groups may leave you so tired,
hungry, and unmotivated that you
can barely make it through the day,
crucial when it comes to protecting
your body from injury, maintaining
a healthy weight, keeping your
metabolism high, and helping you look
and feel your very best. For example,
take a look at these numbers: one pound
of muscle can burn about six calories
per day. A pound of fat, on the other
hand, burns only two calories per day.
But you can reap the benefits of
a muscular form simply by adding
let alone a hardcore sweat session. the best foods for your body to your
But eating too much to compensate muscle-building arsenal.
for the calories that you think you’re We know that you may not have a lot
burning through exercise can be just as of time to devote to narrowing down
hazardous to your lean-body goals, not the healthiest options available. So we
to mention your overall health. Consider rounded up some of the best recipes,
this statistic from the International kitchen tips, and food choices we could
Food Information Council Foundation: find. Now no matter what cravings or
only 12 percent of us correctly estimate other obstacles threaten to derail your
the amount of calories we need on healthy eating habits, you’ll be prepared
a daily basis. No wonder 70 percent of with a smart – and completely delicious
the same survey takers were concerned – alternative. No matter which option
about their weight. you choose, in no time you’ll be on
Either way, over- (or under-) your way to your leanest, sexiest, most
consuming on a regular basis can powerful body ever. Even better, we’ve
ultimately lead to a fat-to-muscle ratio broken it all down into easily digestible
that’s exactly the opposite of what you pieces, so you can find what you’re
want it to be: too much flab and not looking for, even in a pinch.
enough muscle. And more muscle is Yes, it’s really that simple.
ARMS & ABS 125

1 Weeknight basics
Revamp your regular post-work menu
by mastering these kitchen staples

T hink about it: how many times have you
opened the refrigerator door and stood
there bathed in pale light, as if that empty
pickle jar would turn into a grilled chicken
sandwich if only you waited long enough?
Man’s ideal environment for eating is
a restaurant buffet. Our primal gathering
instinct kicks in and we fill our plates until
olives start tumbling onto the carpet.
But real-life eating isn’t a 30-item buffet.
It’s much tougher than that. Is there
THE
SALAD
T H AT
DRESSES
ITSELF
If you season sliced
tomatoes and drizzle
them with olive oil,
the acidic tomato
juices make their
anything in the fridge? Can I microwave own vinaigrette
Pop-Tarts? Is that Stilton or a new form of FANCIFY IT Add
a handful of fresh
life? And where’s the takeaway number for herbs, like parsley,
X’ian Impression’s Xinjian noodles? basil, or oregano leaves.
We can help. We’ve talked to the chefs FORTIFY IT Toss in
and the diet experts, and we’ve waded 20g drained tinned
beans, such as cannellini.
through all of the stuff you hear about
FLAVOUR IT Throw
nutrition to give you a practical guide to in a dash of your
healthy everyday eating, amid all of the favourite mustard,
confusion that life throws your way. a finely chopped shallot,
In this section, you’ll find the meal staples or minced anchovy.
to satisfy your stomach any day of the
week. For instance, check out the ultimate
steak on page 128: it’s just as tasty – and far
better for you – than anything you’ll find at
your local steakhouse. And then there’s the
sandwich variations on page 130 that you
can whip up anytime, day or night, to quell
even your strongest hunger pangs. We’ve
also included a simple stir-fry that takes
the ingredients you’ve got in your kitchen
and turns them into a meal that can calm
your after-work take-away cravings. Even
better, these meals are packed with the
nutrients you need to keep your muscles
fuelled and hunger at bay.
So go ahead: step away from the
takeaway menu, shut the door on the pizza
delivery boy and head for the kitchen.
Chef’s tip “When I cook for myself, I don’t want to think too much. I just roast whatever seasonal vegetables
I have and top them with a fried egg. Easy and healthy” Matthew Accarrino, chef of SPQR in San Francisco
ARMS & ABS 127

The solo
steak dinner
Indulge all of your carnivorous cravings
BOOST
YOUR BEEF
1 FIRE UP YOUR PAN
Most home cooks don’t
take the time to heat the pan
the big grind makes it easy
to see how much you’ve
added. Liberally coat both
part of your palm. For very
rare, (the French call it bleu)
the steak will feel very soft
Use these expert tips high enough. Set a heavy sides just before cooking. when you touch it.
and techniques, to pan over high heat for at
help you take your
steak to sublime,
sizzling heights
least 2mins. Then touch
the steak to the pan.
If it sizzles fiercely, then
3 COOK IT JUST RIGHT
Cook the steak until it’s
seared, and then use tongs
4 ADD A DASH
OF PATIENCE
Resist the urge to slice into
you’re ready to rock. to flip it. If you’re basting the a juicy steak the moment
meat (see Time to Baste, it comes off the heat.
2 SEASON LIKE CRAZY

Steak loves salt and
pepper. Use sea salt and
right), now’s the time. To test
for cuisson, poke the meat
with a finger. Medium rare
Always give the meat just
a few minutes to rest, so it’s
totally tender. Trust us: the
coarsely ground pepper – feels similar to the fleshy wait will be worth it.

THREE SUPER STEAKS
They’reavailableatthesupermarket,butvisityourbutcher
forthefreshest,tastiestcuts–grass-fedishealthiest,too
SPINACH – SO SIMPLE
No need to cook a separate batch of creamed
spinach to complement your steak feast. Instead,
while the steak rests on the chopping board, pour
1 FLAT IRON
Flat iron steak, brings great away most of the fat in the pan and add half a bag
taste and texture. It has a lot of of washed spinach leaves (discarding any tough
marbling, which makes it tender stems). Toss the leaves over medium heat until
and gives it rich flavour. The cut they’re wilted – and deeply flavoured – by the
tends to have even thickness, pan juices. Season with salt and ground pepper.
which makes it easier to cook.
(See recipe, right.)
2 FILET MIGNON
It’s hardly the cheapest, but filet SEARED STEAK
Drizzle in the olive
oil and then slide
is one of the leaner cuts available. WITH TOMATO the steak into the pan.
And despite its lack of significant SALAD AND Cook on one side until
marbling, its tender texture SPINACH browned: 5-7 mins.
more than compensates. Be FOR THE 3. Flip the steak onto the
sure to season it liberally, to TOMATO SALAD far side of the pan. and
enhance the cut’s meatiness. 1 large ripe tomato add the butter, herbs,
Salt and freshly
ground pepper and garlic to the other
3 SKIRT STEAK
Skirt is a thin cut with potent
¼ red onion, thinly sliced
10g blue cheese
1 tsp fresh oregano
side of the pan. Tilt the
pan toward you and,
flavour that tastes best when leaves, chopped using a large spoon,
sliced across the grain before 1 tbsp extra-virgin olive oil baste the steak as it
serving. And leftovers make cooks to medium rare,
a great addition to a salad or FOR THE STEAK about 4mins more;
steak sandwich. Careful though: AND SPINACH the timing will vary,
1 flat iron steak
it can overcook in seconds. (250g) depending on the
Salt and pepper to taste thickness of the steak.
3 tbsp extra-virgin olive oil To test for cuisson,
2 tbsp butter
TIME TO BASTE 4 sprigs fresh thyme test the meat with
Spooning the pan juices over the steak while it cooks and/or oregano a finger; medium rare
1 garlic clove, peeled and feels like the fleshy
will deliver a flavour boost and create a rich, even sear smashed
½ bag washed spinach part of your palm when
your thumb is tucked
1. Core and slice the close to your hand.
tomato. Season the 4. Transfer your steak
slices with salt and to a chopping board;
pepper and then toss rest for 5mins. Pour
them with the onion away most of the fat
1. After you’ve 2. Using an oven mitt 3. With a large spoon, slices, blue cheese, from the pan and add
flipped the steak, or a kitchen towel, tilt pour the pan juices
oregano and olive oil. the spinach. Cover
move it to the far side the pan toward you quickly over the and cook over medium
of the pan. Have so the sizzling pan steak, repeating to Set aside.
aromatics to hand: juices collect along fully saturate it. 2. Season the steak with heat until wilted, about
smashed garlic one side. Add a pat salt and pepper. 3mins. Season to taste.
cloves, thyme or of butter, along Serve the steak with
rosemary sprigs, with your aromatics. Heat a cast-iron or
or peppercorns. heavy bottomed pan the tomato salad and
on medium high. wilted spinach.
ARMS & ABS 129

Your
ultimate
sandwich
snack
Hungry? It’s time to
take noshing matters
into your own hands
BUILD A SUPERIOR SANDWICH
Cheese and pickle? Nah. Beautify
any buttie with these tips and tricks.
1. ADD A SALTY SPREAD, NOT SALT
Improvise an amazing Reuben

Sandwiches benefit from a salty kick.
Stir some finely chopped olives, capers,
or even anchovies into olive oil,
and spread on to the bread. If you’ve been to NYC you might have tried one of these. They’re one hell of a guilty
pleasure – and so worth nicking from our American friends. Here’s our UK version…
1 3
2. DON’T FORGET THE BITE
Take a tip from bánh mì: the tang of MAKE YOUR OWN PASTRAMI FAKE-OUT SAUERKRAUT
pickled carrots and hot Sriracha Rub ham, turkey, or roast beef Missing the fermented stuff? Toss
contrasts with the richness of cold with loads of coarsely ground black thinly shredded iceberg or romaine
meats. Or try a mix of red-wine vinegar, pepper and coriander seeds. with a dash of lemon juice and salt.
olive oil and a pinch of oregano. The flavours mimic the smoky Let it stand for a few minutes to create
seasonings on pastrami. a kraut-like texture and tangy flavour.
2 4
3. CRUNCH IS KEY
If you’re using a soft, sliced bread, CREATE INSTA-CONDIMENTS TOAST FOR THE MOST
add the crunch of iceberg lettuce If you don’t have Russian The key to a real Reuben?
and don’t hesitate to slide ready dressing (and don’t feel like The grilled-cheese treatment.
salted crisps into your sandwich. making your own), mix Add a dab of butter to a non-stick
mayonnaise with sour cream and pan and toast the sandwich until
4. DON’T NEGLECT THE BREAD salsa to deliver similar piquancy. the cheese begins to ooze.
Freeze good-quality bread slices
and toast as needed. To avoid
sogginess, spread toasted slices
with mayonnaise to block moisture,
BEYOND HOLY MOLE
PB&J
HAWAIIAN PB&J SALTED CARAMEL
PB&J
and place juicy ingredients like PB&J Peanut butter Peanut butter Chunky peanut butter
Leftover chicken Ham Apple butter
tomatoes in the middle of the sandwich. Here’s how you take Chocolate mole Honey Sliced apple
peanut butter sandwiches Chipotle hot sauce Sliced pineapple Caramel sauce
somewhere else entirely Strawberry jam Teriyaki sauce Sea salt

The takeout
fake-out
Avoid making a sticky
mess. Use these
tips to achieve
perfect fried
rice every time
1 Start with 2 eggs, beaten with 1 tbsp vegetable oil

a pinch of salt and Heat a wok or large non-stick pan on
eggs high. Add the oil to the pan, swirl to coat,
pepper
and add the eggs, tilting to coat the pan.
Cook until set and then transfer to
a chopping board, roll it up and slice it.
2 Sauté the
aromatics
1 tbsp vegetable oil
1- 2 tsp chilli flakes
1 garlic clove, minced
2 tsp minced fresh
ginger
Return the pan to high heat and add
the oil. Heat briefly, then stir in
the chilli flakes, garlic, and ginger.
Stir-fry until fragrant, about 45secs.
3 Stir-fry the Broccoli florets Shredded cabbage Toss in the vegetables and stir-fry
Vegetables Cauliflower florets Frozen corn kernels until just crisp and tender.
Thinly sliced kale Thinly sliced carrots
(75g, any kind) Frozen peas Chopped green beans
4 Add the Leftover cooked Peeled, deveined If you’re using raw prawns or cooked
Protein chicken or turkey shrimp sausage, stir-fry until cooked through
breast Deli roast beef, torn and lightly browned, 3-4mins.
(50g, take Sliced, cooked pork If you’re using other protein,
your pick) or beef sausage stir-fry for 30secs to a minute.
5 Toss in Cooked brown or white Add the rice and cook, stirring
the rice rice, ideally cold from occasionally to break up any clumps
the fridge, crumbled of grains, until hot.
(100g)
6 Add the final 20ml low-sodium Dash of spicy sauce, Return the sliced eggs to the pan and
flavourings soy sauce such as Sriracha stir in the seasonings. Toss for a few
Juice of 1 lime or 1 tbsp or Cholula, seconds to let the flavours bloom,
rice-wine vinegar 1 tsp toasted then transfer the fried rice to a bowl.
(optional) sesame oil
7
Top the dish Roasted chopped Chopped fresh Finally, top the fried rice with
peanuts coriander your choice of garnishes.
Sliced spring onions More spicy sauce
Bean sprouts
ARMS & ABS 131

2 Survive the weekend
You can indulge without sacrifi
sacrificing
cing your waistline – or satisfaction
MENSHEALTH.CO.UK
W hen the weekend rolls around, of
course, you want to unwind and relax
a little – whether that means relaxing
with your girlfriend or embarking on
an adventure with your mates. So the
last thing that’s probably on your list
is watching every last thing you put
into your mouth.
But unfortunately, that kind of
thinking (or lack of it) often leads to
a type of Sunday-night dread that has
nothing to do with returning to work
the next day. It happens – cue the
Jaws music – when you step on the
scale after a weekend of indulgence,
only to discover you’ve gained a kilo
in two days. Been there? You’re not
alone. A study in the Journal of Public
Policy & Marketing found that adults
bolt down, on average, 419 extra
calories each weekend. We have more
social events that include food and
drinks, we’re less structured about
our mealtimes and we give ourselves
leeway to eat more.
Sticking to your Monday-to-Friday
routine is a sensible solution to
combat the spectre of indulgence, but
will you really do it? If you know the
answer is no, it’s better to admit that
from the start and plan your meals
accordingly. When you know where
you’re going to spend your extra
calories, you won’t waste them on
foods that aren’t as satisfying.
And like we said, who wants
to spend their weekends
counting every calorie?
Here’s the sensible middle
way: use these smart recipes
to navigate diet busters – so
you can loosen up without
having to loosen your belt.
C h e f ’ s t i p “ S h a r i n g a m e a l c a n b e a n i n t i m a t e e x p e r i e n c e . A n y d i s h y o u c a n d e m o l i s h t o g e t h e r, l i k e w h o l e ro a s t
chicken or a porterhouse, enhances the mood.”Paul Kahan, executive chef of Avec and The Publican in Chicago
ARMS & ABS 133

Saturday brunch
Whether you’re dining alone or with your partner,
these fluffy blueberry-lemon pancakes –
alongside crispy bacon –are sure to satisfy
WAKE UP
YOUR BACON
1 MAPLE AND GROUND
BLACK PEPPER
Place 225g bacon slices on
2 BROWN SUGAR
AND CAYENNE
Start by stirring together
3 AGAVE AND LIME
Place 225g bacon slices
on a rack set over a foil-lined
improve everyone’s a rack set over a foil-lined 20g lightly packed brown baking sheet and bake at
favourite breakfast treat baking sheet; bake them at sugar and 1 tsp ground 200°C until they’re browned
with these combinations 200°C until browned but not cayenne. Next, coat 225g but not crisp, approximately
of sweetness and spice crisp – about 15mins. Brush sliced bacon with the brown 15mins. Then stir together 2
the bacon slices with 2 tbsp sugar mixture on both sides, tbsp agave syrup with 1 tsp
pure maple syrup and and arrange the slices on each lime zest and lime juice
sprinkle on 1 tsp coarsely a rack set over a foil-lined (fresh is best). Brush the mix
ground black pepper to baking sheet. Bake the on the bacon slices until
taste. Bake until bacon is bacon slices in a 200°C oven both sides are coated. Bake
glazed, about 5mins. until crisp, about 20mins until glazed, about 5mins.

PORK MEANS PRIZES PERFECT
Supermarket bacon is certainly tasty and will
deliver delicious smoked flavour, but if you really PANCAKES
want to impress her, call in some of these
superior products They aren’t just for Shrove
Tuesday. Take some
1 HELEN BROWNING’S ORGANIC tips from our American
pancake mistress and
Bacon that’s dry cured by hand from
organic free-range pigs – so no dodgy brighten your breakfast
polyphosphates. Delicious in a ciabatta with
brown sauce and the butter just melting.
helenbrowningsorganic.co.uk
1 2
AERATE YOUR BATTER LEMON RICOTTA

2 YORKSHIRE SMOKE HOUSE
Whipped egg whites add
brunch-calibre lightness
PANCAKES
‘Bacon as it used to be,’ they say, and as to these griddle cakes, says INGREDIENTS
suppliers to Fortnum & Mason, theirs is full 30g plain flour
Karen DeMasco, pastry chef 1¼ tsp baking powder
of strong, succulent and – yes – smoky of Locanda Verde in New ¼ tsp kosher salt
flavours. Great for salads and sandwiches, York City. And a dollop of 120g whole-milk ricotta
but of course you’re going to have it in 3 tbsp whole milk
ricotta cheese helps stabilise Grated zest of ½ lemon
a Full English, aren’t you? the batter so the pancakes 3 large eggs, separated
yorkshiresmokehouse.co.uk don’t deflate once they 2½ tbsp sugar
Butter, for the pan
leave the pan. 50g blueberries
3 maple syrup, for serving

PEELHAM ORGANIC FARMS
1. In a medium mixing
Low salt bacon? Yes, you can. This (made
from rare cross-breed Tamworth pigs) is 2 bowl, whisk together
cured with a third of the sodium nitrate used COOK CAREFULLY the flour, baking
by other producers. So the bacon ends up Using a griddle or a wide powder, and salt.
with about as much salt as a stick of celery. skillet lets you position your 2. In a separate bowl,
Clever and healthy. spatula at just the right angle whisk together the
peelham.co.uk to gently flip your pancakes, ricotta, milk, lemon
and even, medium heat zest, and yolks. Add
(keep it on the low side) the flour mixture
makes it easy to score a and blend well.
perfect golden-brown 3. Using an electric mixer,
exterior while they rise whip the egg whites
and cook through. until they’re frothy and
white. Add sugar and
whip until thick. Gently
3 fold into the batter.

4. Heat a pan on medium.
NAIL THE TIMING Brush the surface
SIP BE T WEEN THE SHEE TS Place berries on the batter with butter and ladle
Long night? Then don’t forget your hydration. Mix up right after it hits the griddle. on the batter, adding
this bubbly, refreshing creation: infuse a cup of gin When the undersides are blueberries if you
with peeled and seeded cucumber for two days in the golden but the tops haven’t like. Cook until
fridge. Strain, then pour an ounce into a tall glass. Add set, it’s time to flip. The golden, flipping once.
30ml and 15ml fresh lemon juice; top with cold ginger second side will cook faster Serve the pancakes
beer. Garnish with fresh mint and cucumber. than the first, so check with syrup and
doneness often. more berries.
ARMS & ABS 135

4-star dinner
made easy
Here’s how to cook
chef-quality food.
And by sticking to easy,
seared seafood and
a quick dessert, you
won’t need to spend
your entire day in
the kitchen either
SEAR THE DEAL

This recipe is simple and
impressive – plus, it’s packed
with heart-healthy omega-3s.
1 SCOUR THE MARKET

For scallops with that chef-calibre sear,
steer clear of molluscs that have been
3
1. Cook the lima beans tent it with foil to keep
sitting in liquid. Instead, ask for “dry” PAN-SEARED according to the warm. Add the wine and
or “day boat” sea scallops, which cook SCALLOPS WITH package directions. lime juice to the skillet,
to a perfect golden brown instead of LIMA BEAN MASH 2. Meanwhile, pat the reduce the heat to low,
steaming in their juices. If you do buy AND ASPARAGUS scallops dry with paper and cook until the pan
wet scallops, pat them dry with a paper INGREDIENTS towels and season juices have reduced by
towel just before searing. 300g box frozen baby them with salt and half, about 4mins.
lima beans pepper. Add the butter 4. Drain the cooked limas
2
220g fresh sea scallops
UPGRADE YOUR MASH (6 large)
to a large frying pan and transfer them to
Anyone can mash potatoes, and they ½ tsp sea salt, set over medium-high the bowl of a food
only taste good when fresh. Instead, go plus more to taste heat, and when it has processor. Add the
green with this lima bean purée: toss ¼ tsp freshly ground melted, pour off half mint, buttermilk, and
pepper, plus more to taste
cooked limas into a blender or food 3 tbsp unsalted butter the butter into a small reserved melted
processor and purée until silky. Before 2 tbsp dry white wine bowl; reserve. Return butter, and pulse until
serving, brighten the purée with a splash Grated zest and juice the skillet to the heat; the mixture is a
of ½ lime
of buttermilk and a handful of fresh mint. 2 tbsp packed mint leaves when the frothing of smooth, thick purée.
50ml buttermilk the butter has Season to taste with
3 CRAFT A PAN SAUCE

Those browned bits left in the pan
after are your sauce base. Add a splash of
Steamed asparagus,
for serving
subsided, sear the
scallops, 4mins for the
first side and 3mins
salt and black pepper.
Serve the scallops with
the lima bean purée
white wine and lime juice and simmer, for the other. and asparagus, topped
scraping the pan, until the sauce is thick 3. Transfer the scallops with pan sauce and
enough to coat the back of a spoon. to a plate and loosely lime zest.
136 MEN’S HEALTH

HEA TH MENSHEALTH.CO.UK
WRAPPED APPS
You’re pushing the culinary
envelope – into the realms
of tasty and delicious
PROSCIUTTO
Spread the top third of thin
Italian breadsticks with quince,
fig, or apricot preserves, and
then tightly wrap each
breadstick with a slice
of prosciutto.
PRAWNS
Toss peeled, de-veined prawns
with lemon juice and season with
salt. Wrap each prawn with a
large basil leaf and secure the
leaf with a toothpick. Sear or
grill until the prawn turns pink
– about 2mins on each side.
3
THE FINAL TOUCH
GOATS’ CHEESE For pudding: MAKE PORT PREP THE BERRIES LAYER WITH
Peel a cucumber and then simmer some port, SYRUP Rinse, stem and quarter SOUR CREAM
use the peeler to slice thin strips In a medium pot, simmer 225g fresh ripe Top the berries with a
slice up a few 75ml tawny port and strawberries. (If the dollop of sour cream,
lengthwise. Drop a spoonful berries, and scoop 25g sugar until reduced berries aren’t fragrant, drizzle with the warm
of soft goats’ cheese and a some sour cream by half, around 6mins. toss them with a bit port syrup and finish
sprig of fresh dill onto one Let cool until the syrup of port syrup and let with a bit of freshly
is just warm. stand for 15mins.) cracked black pepper.
end of each strip; roll up and
secure with a toothpick.
Chef’s tip “When you cook for a date, keep it fun and collaborative. Have her chop some herbs for the pasta or
whisk together a vinaigrette as you prep.” Kevin Nashan, executive chef of Sidney Street Cafe in St. Louis
ARMS & ABS 137

2 Party with purpose
A wicked social life needn’t get
in the way of your healthy eating

I
HIT THE
RIGHT
t’s so much harder to eat healthily, lose
weight and build muscle when you’re
HE AT
Light a charcoal
surrounded by a group of friends who grill and let it burn
are partying instead. While you can down (or light a gas
grill and adjust
choose your friends, you can’t choose heat) until you can
what or how much they eat and drink. hold your hand
So if you want to stay social and still 10cm from the
maintain your fitness goals, you need grill for 8secs.
a plan for social gatherings, when the
drinks flow and the party platters get
passed around. The worst thing you
can do here is rely on will power and try
to resist. It’s a lot easier to resist food
that’s bad for you if you know how to find
the food and drinks that won’t load you
down or tempt you to eat more.
One way to survive the most
dangerous pig-out pitfalls in your social
life: do the cooking yourself. That way
you have more control over what food
is served, and how it’s prepared, so
you can keep your cravings – and your
waistline – in check without having
to hide out in your house like a hermit
to avoid temptation.
Besides, cooking for a crowd can be
fun: it’s challenging and a little unfamiliar
at times, but that’s a good thing. And
it gives you the opportunity to show
off your skills to a mass audience –
not to mention, impress everyone from
your mates to the cute neighbour
you’ve had your eye on.
On the next few pages, you’ll find
a blueprint for the ultimate summer
barbecue and some quick meals
designed to satisfy even the most
discerning diners. You can serve any
of them at your next gathering without
sacrificing your fitness gains.
Chef’s tip Stay within your comfort zone. If you love to barbecue chicken, set up a carving
s t a t i o n . O r, i f s t e a k s a re y o u r t h i n g , p e r f e c t y o u r o w n v e r s i o n .
ARMS & ABS 139

The blowout
barbecue
Adam Perry Lang worked in some of the swankiest
French kitchens, but swapped Michelin kudos for the
pleasures of the barbecue. Here’s what he knows
SLOW-
COOKED
1 START WITH
A SPICE RUB
If you slap a sweet sauce
thighs) to juicy tenderness,
you need to slow down
the aggressive force of
3 FINISH WITH A GLAZE
Once the meat is tender,
the next step is to build
MEAT, FASTER onto raw meat before you
start grilling, the sugars
direct-heat grilling. To do
this, Lang flips his rib racks
a glaze. Don’t brush on
a sweet sauce right before
Tender ribs and chicken
usually require slow will end up scorching, says every 15mins, controlling the flipping the meat, Lang says
barbecuing over indirect Lang. Instead, start by build-up of heat and helping – you’ll just end up burning
heat. Lang’s method seasoning the meat with the pork become tender. the sauce as it drips onto the
yields the same results his Four Seasons rub Similarly, cooking dark- fire. Instead, brush it on in
faster by grilling over (see facing page). meat chicken thighs in thin coats after flipping, while
direct heat instead. a liquid-filled baking dish the surface is sizzling. The
Fire up your grill
and follow his lead. 2 EVEN OUT THE HEAT
To cook tougher cuts
(such as ribs and chicken
on the grill moderates
the heat and helps the
meat cook evenly.
sauce will caramelise right on
the meat as it cooks, building
a rich, sticky glaze.

COOKOU T COMPANIONS EXTRA-BOLD
Once you’ve mastered your meat, don’t let your side dishes
let the side down. Impress with these recipes instead BASTERS
These barbecue sauces
SUCCULENT CORN bring brilliant depth
Grill corn in the husk so it of flavour. They’re
steams in its moisture, then pull all available from:
back the leaves to get some char bbqgourmet.co.uk
on the kernels. Bonus: the husk
makes a perfect handle. Drizzle
on pesto for more flavour. 1
CHILLI-SPICED BONE SUCKIN’
CREAMY SLAW BABY BACK RIBS HABANERO SAUCE
“Sprightly, fresh slaw ingredients INGREDIENTS Made from the powder of one
like apples are a good contrast 10g Four Seasons spice of the hottest peppers and
rub (see box, below left) carefully blended to get the
with the deep flavours you often 2 tbsp chilli powder
have coming off the grill,” says 4 racks baby back ribs
perfect balance of flavour
Lang. He suggests making the (about 1kg each) and heat. It spices up wings,
creamy dressing the day before,
6 tbsp sunflower oil soups and all foods – but it’s
75ml barbecue sauce not for the faint hearted.
to let its flavours develop. 20ml honey
1. Fire up your barbecue

SMOKY POTATO SALAD (see p139).
The key to great potato salad: 2. Meanwhile, mix Four 2
tossing the hot potatoes with Seasons spice rub and LAMBERT’S SWEET
some dressing while they’re chilli powder; season SAUCE O’ MINE
still primed to absorb the ribs generously and This Mississippi-style
flavour. To add some smokiness, coat with oil. Pour the sauce is a combination of
toss chopped chipotles into barbecue sauce and tomato, molasses, vinegar
the dressing. honey into a small and a unique a blend of
saucepan, stir until spices that goes great
fluid. Set aside. on everything from
3. Place the ribs on pork to steak and fish.
the grill, meaty side
ONE RUB TO RULE down. Cover and cook
THEM ALL for 45mins, flipping
Perry Lang uses his Four Seasons rub as a base for
almost all of his barbecue creations. To make a batch
every 15mins. Cook
(still covered) for
3ARTHUR BRYANT’S
large enough to last for the entire summer, whisk 10mins more. Flip the BARBECUE SAUCE
together 50g sea salt, 2 tbsp freshly ground black ribs and brush them Toothsome and savoury-tart
pepper, 2 tbsp garlic salt, and 1 tsp ground cayenne. with sauce, cooking rather than fruity-sweet,
To make your own masterpiece, start with his basic uncovered for 5mins this tomato-based Kansas
recipe and tweak the flavour by adding your favourite more. Remove the ribs City classic (with a fantastic
spices: chilli powder, oregano, cumin – even and brush with sauce; old-school label) will
cinnamon. The permutations are endlessly inspiring. serve with remaining give your ribs a lesson
sauce on the side. in character.
Chef’s tip More than anything, people are impressed with a calm, collected host,
who greets them with a cold drink and doesn’t make them wait too long for the food
ARMS & ABS 141

Footy night is…
taco night?
Instead of ordering in a pizza, why not create
a healthier treat with pulled pork and tortillas?
You can make yours just the way you like it
MENSHEALTH.CO.UK
THE TOPPINGS BAR
You could shower your taco with onions and
coriander. But this trio makes a bigger impact
1 PICKLE YOUR ONIONS

This bright, sour garnish provides
a tangy contrast. In a bowl, toss a
thinly sliced red onion with a big pinch
of oregano, ¾tsp sea salt, and a dash
of black pepper. Top with 10ml white
vinegar and juice of 2 limes. Transfer
to a jar and chill overnight. LOCAL HEROES
Beer doesn’t have to be Tex-Mex
to go well with tacos – how about
2 MASH SOME BEANS
Rich beans make a great foundation these British craft ales instead?
for tacos. In a pot, brown a chopped
onion in olive oil. Add 2 tins of black
beans (with liquid), 2 minced garlic LIVERPOOL CAMDEN SAMUEL
cloves and a pinch of ground cayenne. CRAFT BEER TOWN SMITH’S
Simmer 15mins or so, mashing to CO’S WHITE BREWERY NUT
make a rough purée. Season with salt. FOX PALE ALE BROWN ALE
This white beer is A great British It’s brewed with well
brewed with the example of a classic water, best barley
malt and yeast American pale ale. malt, yeast and
3 BLITZ A SALSA
Need a spicy, tart salsa? Make one in
typical of a wheat
beer, before being
It’s super-easy to
drink with an ABV
aromatic hops, to
create a relatively
seconds. Husk and rinse 6 tomatillos hopped like an of 4 per cent, and dry ale with rich
American IPA. Tart citrussy, with further nutty colour and
(available from mexgrocer.co.uk) orange, grapefruit aromas of pine palate of beech
and cut them into pieces. Add to bitterness and fresh and maple. The nuts, almonds
a blender with 2 jalapeños, a clove of pine mingles hoppiness and and walnuts. Its
with subtler fruity bitterness hold their nuttiness makes a
garlic, and some coriander. Blend to notes – to chase own against strong great foil for sweet,
make a purée, then season with salt. that chilli away. Mex flavours. slow-roasted pork.
The fast feed

Need to whip up a nutritious meal in a hurry? This three-step plan will
deliver a something satisfying and nutritious in the blink of an eye
1 Start with COOKED SAUSAGE CHICKEN STRIPS

Our pick: Waitrose Six Our pick: Tesco Ready Preheat the oven according to package
ready made instructions. Arrange your protein on
Subtly Smoky Dogs. to Eat Flamegrilled
protein Chicken Breasts. a baking tray and bake.
2 Add easy
cook
vegetables
COURGETTE CHIPS
Slice courgettes into
thick slabs, then cut
into chips.
PLUM TOMATOES
Halve tomatoes
lengthwise; toss with
garlic and oregano.
On another sheet pan, toss vegetables
with olive oil, salt, and pepper; roast
until golden brown.
3 Finish in LEMON SAUCE TOMATO SAUCE Toss the protein and vegetables
a flash Whisk lemon juice with Heat your favourite jar with your choice of sauce, or serve
olive oil and a bit of of tomato sauce until the sauce alongside for dipping.
minced garlic; season. it’s warmed through.
ARMS & ABS 143

APRICOT CREAMY CHIPOTLE GRILLED CORN WITH YUCATAN-STYLE
BBQ CHICKEN POTATO SALAD CORIANDER PESTO PORK
INGREDIENTS INGREDIENTS INGREDIENTS INGREDIENTS
25ml cider vinegar 40ml mayonnaise 25g coriander leaves 5 tbsp achiote paste
25g apricot preserves 6 tbsp double cream Juice of 1 lime, plus lime (in the international aisle)
12g light brown sugar 3 tbsp cider vinegar wedges for serving 5 tbsp white vinegar
6g chopped parsley 5 tbsp finely chopped 1 garlic clove, grated 10ml cup fresh orange juice
2 small hot chillies, shallots 1 tsp sea salt 2 tbsp fresh lime juice
seeded and thinly sliced 1 garlic clove, grated 1 tsp ground pepper 5 large garlic cloves,
6 tbsp Four Seasons 1 tinned chipotle in 20ml extra-virgin olive oil peeled
spice rub (see page 141) adobo, chopped 20ml sunflower oil 2 tbsp sea salt, plus
2 tbsp chili powder 1 tsp sea salt 8 ears of corn (in the husk) more to taste
2 tbsp dried oregano 1.5kg new potatoes 1 bone-in pork shoulder
16 bone-in, skin-on 60g cup finely chopped
1. Heat the grill to (2kg), trimmed
chicken thighs celery medium-high. In a
Butter, for the baking dish 1 bunch spring onions, blender, pulse all the 1. Preheat the oven to
100ml dry white wine finely chopped ingredients except 300°F. In a blender,
Freshly ground pepper purée the achiote
1. Fire up the barbecue corn until blended.
(see page 139). 1. Bring a large pot of 2. Peel back the husks paste with the vinegar,
2. In a bowl, whisk salted water to a boil. and remove the silk citrus juices, garlic,
together the vinegar, Meanwhile, make the from the cobs, then salt, and 50ml of water
T OR TIL L A preserves, sugar, salad dressing: in
a large bowl, whisk
replace husks. Dip until very smooth.
2. Place the pork in a
TAC TIC S parsley and chillies.
Set aside. Mix the together the
each cob in water.
3. Grill until the kernels baking dish or wide
For an authentic taco mayonnaise, cream, casserole large
feast, serve soft corn Four Seasons spice are cooked, 6-8mins,
tortillas. For the best rub, chilli powder, and vinegar, 1 tbsp shallots, turning occasionally. enough to hold the
flavour and texture, oregano; sprinkle over garlic, chipotle and salt. Peel back the husk; pork with a little
heat them on the Set half the dressing room to spare. Rub the
stove. Cook each chicken and place skin grill until lightly
tortilla in a dry pan side down in a aside in a small bowl. charred, basting the blended mixture onto
over high heat (or buttered medium Boil the potatoes until corn with pesto as you the pork to coat it well.
directly over a gas
baking dish. tender; drain and leave go. Brush the corn Tightly cover the
flame) until you see a to cool slightly. dish with foil or
few brown spots – at 3. Pour the wine and with more pesto and
least 30secs per side. 2 cups water over the 2. Add the potatoes to season with salt and a tight-fitting lid.
Then fold them into
chicken; cover the large bowl with the lime as you like. 3. Bake the pork until
a clean tea towel dressing, and toss. Let tender enough that
to keep them warm securely with foil. Place Serves 6-8
until you’re ready in the centre of the grill cool completely, then the meat pulls away
to serve them. and cover. Grill for 45 add celery, spring easily with tongs:
minutes. Transfer the onions, and 4tbsp GREEN APPLE AND 3-4½hrs. If there’s a lot
chicken from the dish shallots, along with CABBAGE SLAW of liquid left in the pot
to a platter, and blot enough of the reserved INGREDIENTS after 4 hours, remove
dressing to coat the 25ml mayonnaise the lid and continue
with paper towels. 15ml sour cream
4. Oil the grate; place the potato salad. Season 10ml white-wine vinegar to cook until some of
chicken on the grill, with salt and pepper. 3 tbsp chopped red onion it has evaporated.
Serves 6-8 1 head green cabbage, Season the pork with
skin side up, and baste cored and thinly sliced
with apricot sauce. 2 red peppers, cored salt to taste. (It’ll keep
Grill, covered, for and thinly sliced in the fridge for up
4 green apples, cored and to 3 days.)
5mins, basting once thinly sliced
with sauce. Flip and 2 small red chillies, sliced
Serves 6-8
baste again, then 12g chopped parsley
cover and grill for In a large bowl, whisk
5mins more, basting together the mayo, sour
once. Serve the cream, vinegar and red
chicken with more onion. Add the remaining
apricot sauce. ingredients and toss to
Serves 6-8 combine. Serves 6-8

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Endnote
Muscle
news
Cutting-edge strength secrets
that’ll help your arms
1
grow and your abs show
HOOK, LINE AND GUT SHRINKER

Eating fish can help you shed weight.
In a study, people who ate fish regularly,
or took fish oil supplements daily, lost
600g more over 2-3 months. This is
2
because the omega-3 fatty acids in fish
have anti-inflammatory effects that
boost weight loss. Aim for two servings
a week of a fatty fish, such as salmon.
MAKE IT HARDER
Want to make your standard press-up
variations even more challenging?
Do them on a stability ball. Place your
hands shoulder-width apart on the ball.
3
Assume a plank position with your toes
on the floor and your back straight.
Trying to maintain balance as you lower
your chest to the ball and press back up
challenges more muscle fibres than
when both hands are on the floor.
CORE WEAKNESS
Researchers say that playing sports
may hurt your core function. At the
close of season, college footballers
found it more difficult to stabilise their
trunk while moving their arms and legs
– which could set them up for future
injury. To fix it, do 3 sets of 10 bird dogs
three times a week. It helps lock down
your core while your limbs are in motion.
146 MEN’S HEALTH

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an added wrist strap for support. core from every angle.
VISIT ARGOS.CO.UK/MENSHEALTH TO SEE THE REST

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@MENSHEALTHUK

YOUR JOURNEY TO MAXIMUM FITNESS STARTS HERE

4 MEN’S HEALTH MENSHEALTH.CO.UK

110 SMART TIPS FROM

ARMS & ABS 9

12 MEN’S HEALTH MENSHEALTH.CO.UK

Your main chest muscle is the

ARMS & ABS 13

14 MEN’S HEALTH MENSHEALTH.CO.UK

ARMS & ABS 15

B. SINGLE-ARM DUMBBELL ROW B. PRESS-UP AND ROW

16 MEN’S HEALTH MENSHEALTH.CO.UK

B. DUMBBELL BICEPS CURL

ARMS & ABS 17

18 MEN’S HEALTH MENSHEALTH.CO.UK

While your rear deltoid [1] Your trapezius [4] is a long,

ARMS & ABS 19

20 MEN’S HEALTH MENSHEALTH.CO.UK

2. Rack pull • 3 6 2-4 •THORACIC

ARMS & ABS 21

•RACK PULL •TWO-PART •PULL-UP HOLD •CABLE

22 MEN’S HEALTH MENSHEALTH.CO.UK

DOUBLE YOUR FAT BURNING

24 MEN’S HEALTH MENSHEALTH.CO.UK

10 The roundish-looking muscle

Your serratus anterior muscle Although the trapezius is

ARMS & ABS 25

26 MEN’S HEALTH MENSHEALTH.CO.UK

Grab a pair of dumbbells and

ARMS & ABS 27

Sit at a cable tower or lat

28 MEN’S HEALTH MENSHEALTH.CO.UK

Start by attaching a rope to

ARMS & ABS 29

ARMS & ABS 31

32 MEN’S HEALTH MENSHEALTH.CO.UK

ARMS & ABS 33

34 MEN’S HEALTH MENSHEALTH.CO.UK

Find more exercises to help you create the ultimate

ARMS & ABS 35

38 MEN’S HEALTH MENSHEALTH.CO.UK

Your wrist and finger flexors

ARMS & ABS 39

40 MEN’S HEALTH MENSHEALTH.CO.UK

Build perfect arms

ARMS & ABS 41

42 MEN’S HEALTH MENSHEALTH.CO.UK

B. OFFSET DUMBBELL LUNGE C

ARMS & ABS 43

44 MEN’S HEALTH MENSHEALTH.CO.UK

B. DUMBBELL CURL SERIES (INCLINE/SEATED/

ARMS & ABS 45

46 MEN’S HEALTH MENSHEALTH.CO.UK

1 THE BENEFIT The standard

shoulders, triceps and core. hands slightly beyond

TRIANGLE PRESS-UP UCHI MATA PRESS-UP KETTLEBELL PRESS-UP

Origin Brazil Origin Japan Origin Russia

HOW TO DO IT Assume HOW TO DO IT From a HOW TO DO IT Assume

ARMS & ABS 47

ALTERNATING GRIP KNEE-TO-OPPOSITE- LEG-KICK PRESS-UP

Origin UK Origin Thailand Origin The Netherlands

THE BENEFIT It works your quads, calves, and core

HOW TO DO IT Assume a press-up position, but walk

48 MEN’S HEALTH MENSHEALTH.CO.UK