GUIDE

Your complete guide to building muscle and burning fat

ISSUE 30

£4.99

Q No gym required Q For all abilities

Q Created by experts Q Healthy diet advice
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Editor Ben Ince Thanks to WAthletic, Select Models,
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Contributors Sam Rider, Joel Snape Illustrations Sudden Impact
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Workout Manual | 3
4 | Workout Manual
 Contents
INTRODUCTION ...........................p6
What you’ll find in this guide, plus some
exercise fundamentals to get you started

EXPERT ADVICE......................... p10

Make the most of your workouts, with
tips and tricks from leading trainers

LOSE FAT, BUILD STRENGTH ..... p20

No-nonsense, quickfire routines that
will burn hundreds of calories and get
you a lean body as fast as possible

CORE CONTROL ........................ p50

Strengthen your core and protect
your posture, all from the comfort
of your living room

NUTRITION ............................... p56

The way you eat is as important as the
way you train when you’re trying to
improve your fitness, so here are the
guidelines to follow in the kitchen

GUIDE

WORKOUT
MANUAL
Your complete guide to building muscle and burning fat

ISSUE 30

£4.99

Q No gym required Q For all abilities

Q Created by experts Q Healthy diet advice
KELSEYmedia

Workout Manual | 5
Welcome
W
elcome to the
latest Men’s Fitness
Workout Manual,
our all-new collection
of training plans and advice
from the pages of the UK’s
leading fitness magazine.
Whatever your exercise
goals, you’ll find plenty in
the following pages to help
you achieve them. In the
opening chapter, we’ve
compiled an abundance of
useful info to help you get the
most out of the workouts that
follow, ranging from simple
tips for the first-time trainee
to advanced upgrades for the
veteran gym-goer. Then it’s
“We’ve compiled an abundance
of useful info, from simple tips for
the first-time trainee to advanced
upgrades for the veteran gym-goer”
6 | Workout Manual
straight into the workouts,
with a collection of simple
but extremely effective fat-loss
and strength-building sessions.
You’ll see that each workout
can be performed using just
one piece of gym kit in half
an hour or less, making them
the ideal way to add workout
routines to your busy schedule.
At the end of the workouts
section, you’ll also find a series
of moves to help strengthen
your core and protect your
posture – important to
futureproof your body and
ensure you stay fit for life.
Rounding off the guide
is a chapter on food and
nutrition – it contains easy-to-
follow eating advice that will
help you fuel your training, as
well as a simple yet extensive
guide to supplements.
So, whether you’re looking
to build muscle, burn fat or
simply futureproof your body
so that you can enjoy a happier
and healthier life from today,
your new and improved
training journey starts here.
Ben Ince, Guide editor
The truth about training
The no-nonsense facts behind the most common fitness myths
recover – and grow
– before training them
again. Too little rest
between sessions can
3 ‘MACHINES ARE BETTER
THAN FREE WEIGHTS’
Resistance machines
4 ‘CARDIO TRAINING IS
BEST FOR FAT LOSS’
It is true that
result in overtraining, have their place in high-intensity cardio,
when you feel tired, a gym: they are a great which includes things
fatigued and way for beginners like sprints and hill
demotivated. You’re to learn movement runs, is great for fat
also more likely to patterns without the loss. However, long
suffer from injury. risk of danger, and they and slow steady-state
allow experienced sessions, while

2 ‘YOU CAN TURN FAT

INTO MUSCLE’
trainees to isolate
specific muscles to lift
heavier weights. But
good for aerobic
conditioning and heart
health, aren’t very
Fat and muscle are because the movement efficient for burning
two totally different pattern is so restricted, fat. This is because
types of tissue, so it’s they’re no good at long sessions increase
impossible for one to working the stabilising the level of the stress

1THE‘THE MORE YOU

TRAIN, THE BETTER
RESULTS’
turn into the other.
Muscle is active tissue
that burns calories,
muscles that are so
important in staying
injury-free. Free
hormone cortisol in
your body, which
actually encourages
while fat tissues store weights, such as it to store more fat. If
Yes, you need to train excess energy. When dumbbells and barbells, you’re looking to lose
hard and regularly, you train hard, it’s require more skill weight and tone up,
but doing too much possible to burn fat to use, recruit these weight training is more
too often is going to be and build muscle at the smaller stabilising effective than cardio
counterproductive. If same time, giving the muscles and allow for burning fat as well
you’re new to working appearance that one you to move through as building muscle,
out, start with three has turned into the a greater range of motion and should therefore
sessions a week, to give other, but this isn’t to work your muscles form the core of your
your muscles time to actually the case. to their full extent. training programme.

“Weight training is more effective than cardio for burning

fat as well as building muscle, and should therefore form
the core of your training programme”
Workout Manual | 7
5 ‘DOING SIT-UPS WILL
BURN BELLY FAT’
your belly. More often
than not, the fat on
your stomach is the
6 ‘WEIGHT TRAINING
MAKES YOU TOO BULKY’
foods at the right time.
No one has ever woken
up after a great chest
You can’t lose fat from last to go, so you need Putting on serious and arms workout to
a specific part of your a thorough, well- amounts of lean muscle discover that none of
body. No matter how structured training and mass takes time, and their T-shirts fit, so
many crunches or nutrition plan to chip only then if you have don’t panic – you’re
similar abs exercises away constantly at your a progressive training not going to suddenly
you do, they won’t shift body fat percentage. plan and eat the right look too bulky.

SAFETY FIRST
Reduce your injury risk at the gym with this trio of simple tips
1 IF YOU FEEL PAIN AT ANY TIME
DURING YOUR WORKOUT,
STOP IMMEDIATELY
Yes, it’s difficult mentally
to stop midway through
a workout, but listen to your
body. Don’t be tempted to
work through the pain or you
could make a small problem
significantly worse.
8 | Workout Manual
2 MAINTAIN PERFECT FORM FOR
EVERY REPETITION, OR REP, OF
EVERY EXERCISE
Each exercise in this book
comes with detailed notes
on form and most gyms have
qualified fitness professionals
on hand who will be happy
to help if you’re unsure about
an exercise.
3 PICK A WEIGHT YOU CAN
MANAGE EASILY THE FIRST TIME
YOU DO ANY LIFT
This allows you to concentrate
on perfecting the form – you can
increase the weight over time.
Leave your ego at the door –
choosing a weight that’s too heavy
is the fastest way to cut your
training short through injury.
MASTER THE GYM
Gyms can seem unfriendly and intimidating places if you’re not used to them, but
increase your comfort level and you’ll find everything much easier. Here’s how it’s done

LEARN TO WORK IN GET A SPOTTER

This is gym code To make the most of
for “sharing the your sessions, you’ll
equipment”. Generally, occasionally need
the wrong thing to do a spotter – someone
is shuffle around the to make sure you’re
equipment looking as safe under the weight
though you want it but and help you out with
not saying anything. If your last few reps, if
someone is using the needed. Most gym-goers
kit you need and it’s will be more than
the only station in happy to oblige if
the gym, wait until you ask politely.
they’ve finished their Communication with
set – don’t talk to them your spotter is key,
while they’re squatting though. Let them know
– and then politely ask how many reps you’re
if you can work in (use aiming for, when they
the equipment while should touch the
they’re resting). Most weights (ideally as little
people will be fine with as possible) and how
it. And it goes without much help they should
saying that if someone give you. And always
asks, you should share be prepared to return
your kit with them, too. the favour.

BRAINSTORM LEAVE IT AS YOU’D

YOUR BACK-UPS LIKE TO FIND IT
Before you hit the gym, This may sound
think about what you’ll obvious, but you
do if the kit you need is should always return
unavailable. As you get any equipment to its
more comfortable with place after using it
working out, you’ll be – if you’re strong
able to figure this out enough to lift it, then
on the go, but in the you’re strong enough
early stages it’s best to to put it back – and
plan ahead and work always wipe your
out alternatives for sweat off machines,
a worst-case scenario. mats and benches.

Workout Manual | 9
Make sure you get the most out of your training
with top tips from our panel of elite coaches
The more you know about training, the better your progress
will be. And with the benefit of our trainers’ experience and
knowledge – including simple tips for first-time trainees
and advanced upgrades for the veteran gym-goers – you’ll
get stronger, leaner and fitter in next to no time.
 Can I get fitter and look
better at the same time?
Building an impressive physique and improving your sporting performance
aren’t the same thing – but they needn’t be mutually exclusive

F
irst, let’s make in order to optimise your
THE COACH
Christian
one thing clear.
It is definitely
body composition.

Thibaudeau is possible to build Lift off

a world-renowned a muscular, lean body If you want to build
strength coach and while making strength, muscle, forget
author who has speed and power bodybuilding-style
competed as an gains. In fact, I would isolation exercises,
Olympic lifter and say that training such as dumbbell curls,
a bodybuilder like an athlete and and instead focus on
turning yourself into compound lifts, such as
a performance bench presses, squats
machine is actually and deadlifts. Sprinters
the best way to get an and rugby players
aesthetically pleasing perform these moves
body – you just need in sets of one to three
to choose the right reps, using as much
performance-boosting weight as possible. This
exercises and tweak is optimum for building
the loading parameters maximum strength,
but if you want to
get stronger and add
functional muscle,
you need to lower
the weight slightly
and aim for four to six
reps per set.
I recommend
focusing on one
compound exercise
per workout. Aim to
complete five sets of
four to six reps of that
lift, paired in a superset
with an exercise that
works antagonistic,
opposing muscle
groups – so push
presses with chin-ups
12 | Workout Manual
or bench presses for one minute then
with barbell rows. rest for one minute.
Rest for 20-30 seconds This will make your STRONG TO THE FINISH
between the first and metabolism work Add one of these moves as a finisher to each of your weekly
second exercise, then harder and burn more workouts, to improve your conditioning and get ripped
for two minutes after calories. Try adding
the second exercise five rounds of one
to complete one of these strongman
superset. Once you exercises as a finisher
have finished all five, to each of your
reduce the weight of the compound lift OVERHEAD BARBELL WALK
main compound lift by workouts, to improve SETS 5 TIME 1 min REST 1 min
30% and complete 30 your strength gains, Keep your arms locked out throughout,
reps of it in as few sets too. I had a client who to build seriously strong delts and traps.
and as little time as added 30kg to his
possible, for an extra deadlift in a month
muscle-building boost. – without doing any
deadlifting – because
Walk this way heavy carrying had
A lot of guys lift improved his grip
weights to pump their strength and
muscles up, and then reinforced his glutes
do steady-state cardio, and lower back.
such as jogging or If you’ve got time,
cycling, on the side. I would also add two
This is not an efficient weekly sprint sessions.
way to build a great- As well as making
looking body. To get you faster and more
lean while maintaining explosive, they’ll get DUMBBELL FARMER’S WALK
muscle mass, ditch the you super ripped, SETS 5 TIME 1 min REST 1 min
treadmill and focus on without sacrificing This move will engage your core,
strongman-inspired muscle mass or develop impressive grip and
metabolic conditioning negatively impacting build big forearms.
exercises, such as sled your strength gains
drags, farmer’s walks, – which steady-state
walking lunges or running can do. Warm
prowler pushes. These up, then perform six
don’t just work all your rounds of 60m sprints
major muscle groups with 60 seconds’ rest
– they also develop between each, then
stabilising muscles do two 200m sprints
and improve your to finish. It’ll be tough,
posture, ensuring but if you can manage DUMBBELL WALKING LUNGE
you look good both a combined six SETS 5 TIME 1 min REST 1 min
when in motion and sessions per week, Take long steps and lower your back
when stationary. you will make huge knee close to the ground, to place
If you want to get as strength, power and a greater emphasis on your quads.
lean as possible, do speed gains – and have
these exercises using a fantastic physique
a 1:1 ratio, so you work to show for it.
Workout Manual | 13
 Will a lack of mobility
hamper my muscle gains?
Look after your muscles and they’ll reward you with unprecedented growth

D
o you lift weights of motion through
THE COACH
Dave Hembrough
or play sports
regularly? Then
your joints, especially
your ankles, hips, back
is a UKSCA accredited there’s a good and shoulders.
strength & conditioning chance you’re repeating Mobility is defined
coach and qualified the same movement as the ability to apply
sports therapist, who patterns a lot. The key strength through
has worked with to getting stronger, a functional range
professional athletes building more muscle of motion. If your
in a variety of sports. and staying injury-free range of motion is
is to look after the compromised, it
muscles that perform will hamper force
these movements. If production and stop
you don’t, they’ll you from working out
tighten over time, to your full capacity.
restricting the range For example, if you

14 | Workout Manual
overwork your chest the deadlift, pause and
with too much bench create some tension in
pressing, your pectoral the bottom position by FILL THE GAPS
muscles will shorten pushing your feet into These filler stretches will enhance your ability
and tighten, reducing the floor and gripping to build strength and muscle
your range of motion the bar, without actually
through your lifting it off the floor.
shoulders. The For squatting, sit into
resulting restriction a deep bodyweight
on the amount of force squat for three to five
you can put through seconds, then stand up
your shoulder will limit explosively. Aim for
how heavy you’ll be five sets of five reps
able to lift. for each move.

Pause for thought All filler, no killer When you’re… bench pressing
The main thing you Another useful tool is KNEELING LAT STRETCH ON A GYM BALL
can do to avoid these adding filler exercises Hold this stretch for 40-60 seconds between sets, pushing down
problems is warm up to rest periods during through your shoulders to open your chest out.
properly. A lot of guys your main workouts.
do a couple of light sets, These are usually
then jump straight in stretches that work
with heavy weights. the opposing muscle
But you’re better off groups to the ones
breaking each exercise being targeted by the
down into stages and lift (see the box, right).
pausing briefly It may seem like
between each one, a hassle, but adding When you’re… squatting
to give your body these to your sessions CROSS-BODY GLUTE STRETCH
a chance to adapt to will help you train Hold this stretch for 30-40 seconds on either side between sets,
the different muscle more frequently and making sure you can feel the stretch across your torso.
lengths and tensions with greater intensity
it requires. and consistency,
If you’re benching, because your joints
pause for a couple of won’t be restricted
seconds at the bottom and you’ll be less
of the movement, prone to injury. All
really draw the bar of which means
into your chest and greater strength and
squeeze your scapula muscle gains across
back and down. With the board.

“If you overwork your chest, When you’re… deadlifting

ANTERIOR PELVIS LUNGE

your pectoral muscles will Perform this stretch for 30-40 seconds on each side
between sets, extending forwards through your hips.

shorten and tighten”

Workout Manual | 15
 Can I get stronger
by training less?
Focus on quality rather than quantity at the gym, to get better results and avoid injury

A
lot of people any one time. Once
THE COACH
Brendan Chaplin
assume the more
work they put in
you have given it
enough stimulus to
is a strength and at the gym, and make these changes,
conditioning coach the longer and harder any additional work
with a background in they push themselves, you do after that point
MMA and rugby, and the better their results won’t be making you
is the founder and MD will be. It seems any better. If anything,
of S&C Education logical. But if you it’ll hamper your
want to maximise your progress because
gains, the key is to you’ll need longer to
focus on the quality recover afterwards
of the work rather and won’t feel as fresh
than the quantity. when you start your
Your body is capable next session. Ideally,
of making only tiny, you want to do the
marginal adaptations smallest amount of
and improvements at work required to
stimulate growth in
every workout and
then immediately call
it a day – in other words,
the minimum dose
stimulates maximum
marginal gains.
How much work you
need to do is relative to
your current fitness
levels. For example,
a relatively new gym-
goer who wants to get
stronger might read
about a squat workout
of ten sets of five reps
and try it in his next
session. In theory, it’s
a sensible protocol
for building strength,
but if he’s only ever
attempted three sets
16 | Workout Manual
of five in his previous treadmill approach
workouts, he would will raise your heart
be wasting time. The rate and activate some RAMP UP YOUR GAINS
fourth set would push muscles, but by missing Add these exercises to your warm-up on lower-body
him past his previous out the other stages, workout days, to get the most out of your session
limit and force you’ll be hampering
adaptation, but your performance.
subsequent sets would Warming up correctly
just add more stress will guarantee the right OVERHEAD SQUAT
to his system and muscles are firing at REPS 5
increase the likelihood the correct times Sink into a deep squat holding an
of injury. during your workout. empty barbell or a stick overhead,
As a general rule, A RAMP-style lower- keeping your chest up. Press through
regardless of your body warm-up (like your heels and return to standing.
training experience, the one in the box, ŠRaises your heart rate
aim to only increase right) will ensure ŠActivates your leg muscles
the volume of any your glutes, quads,
particular exercise by hamstrings and calves
one set or one to two are all firing when you
reps from workout squat. A minimal or
to workout. poorly constructed
warm-up that results
Warm to the task in these muscles failing
Another benefit of to fire puts pressure
streamlining your on your lower back.
main workout is it will A proper warm-up
free up more time for will let you make
a thorough warm-up, marginal adaptations
which can help make in as many muscles
your sessions even as possible, as well
more productive. If as improving your
you think five minutes metabolic response, Lie on your side with your knees
on the treadmill all of which allows bent together and arms extended
followed by some static you to maximise in front of you with palms facing.
stretching is the best your strength and fat Rotate your torso and bring your
way to start a workout, loss gains. top arm across your body, then
think again. touch the floor with the back of
A quality warm-up Quality is key your hand on the opposite side.
should follow a RAMP So, the next time ŠImproves mobility through
protocol: raising your you see some guy your thoracic spine
pulse, activating straining and sweating
relevant muscle his way through his BOX JUMP
groups, mobilising eighth set of 12, don’t REPS 5
your joints and be tempted to emulate Jump explosively onto
movement patterns, him. Focus on an a small box using your arms
and focusing on effective warm-up and to generate momentum, then
potentiation, which making small additions step down one foot at a time.
means using power- to your previous ŠEncourages potentiation
based exercises to workouts. That’s how
prime the body. The you win at the gym.
Workout Manual | 17
 How do I train to make
myself injury-proof?
Strengthening your connective tissue is the key to avoiding injury

THE COACH
D
oes gym training ankle playing football.
Steve Maxwell is help you stay free I’m 52 years old and
an elite strength of sports injuries? have been training
and conditioning It’s unlikely. and competing in
coach, the founder A high percentage of grappling-based sports
of Maxwell SC and such injuries are the – including wrestling,
the first American to result of awkward judo and Brazilian jiu
receive a black belt collisions, falls and jitsu – for more than
in Brazilian jiu jitsu impacts. Gym training 30 years, all of which
will make you stronger, place considerable
but it won’t protect strain on your joints.
you against these Most of the guys
injuries because you I began training with
are always moving have had hip and
through safe, specific knee replacement
movement patterns. operations and are in
All the calf raises in the pretty bad shape, but
world won’t help you I can still train and move
when you roll your like a 30-year-old. The

18 | Workout Manual
reason? I’ve spent
years training my
connective tissue (the
ligaments, tendons
and fascia) that
surround my ankle,
knee, hip, elbow
and wrist joints.
Connective
issues
I first came across
connective tissue
training through the
Russian concept of
“poisonous exercises”
(see box, right), which
place your joints in
unnatural, stressful
positions and force
them to adapt to those
positions without
actually injuring
them. This works like
a vaccination that
introduces a small
amount of a disease
into your body, so
that it can adapt and
create antibodies.
The key is to build
your connective
tissue’s tolerance to
these positions very
slowly, because too
much strain too soon
will lead to injury. If you
imagine a pain scale
where one feels fine and
ten is absolute agony,
you should always stop
immediately when your
“Poisonous exercises force
your joints to adapt to
unnatural positions”
discomfort level
reaches four. Over
time, your capacity WHAT’S YOUR POISON?
to push these Maxwell’s poisonous exercises are the remedy for injury.
biomechanically bad Do this mini-workout as a twice-weekly warm-up drill, never
positions further and going beyond a discomfort level of four out of ten
hold them for longer
will increase as your 1 LATERAL ANKLE ROLL
connective tissue Works your… ankles and knees
adapts to them, Stand with your feet hip-width apart. Slowly roll onto the
significantly reducing outside edge of your right foot and the inside edge of
the risk of injury when your left. Then roll the other way to complete one rep.
your joints are forced
into these positions The progression
unexpectedly. “Once you get comfortable in these positions,
As well as adapting perform a quarter squat, then a half squat,
your connective tissue, between rolls,” says Maxwell.
poisonous exercises
will also recondition
your nervous system 2 AIKIDO PRESS-UP
so it doesn’t perceive Works your…
these unnatural wrists and elbows
positions as a threat. Adopt a press-up position
This is particularly but with your knees on the
important, because floor and the back of your
a lot of muscular left hand on the floor, with
injuries are the direct the pit of your elbow facing forwards and the point facing backwards.
result of an overactive Keeping your right hand in the regular press-up position, perform
stretch reflex, a press-up under control. Swap hands and repeat to complete one rep.
whereby your body
involuntarily contracts The progression
muscles if they “Do it with your knees off the floor in a standard press-up position,
are placed in an then with both hands in the palms-up position at the same time.”
unfamiliar position.
It’s impossible to 3 Squat to knee touch
fully injury-proof your Works your… knees and hips
body, but training your Stand with your feet shoulder-width apart and lower into a deep
connective tissue will squat, placing the palms of your hands on the floor in front of you for
significantly reduce balance. Turn your feet outwards to a 45° angle. Load most of your
the risk, and keep your weight onto your right foot, then slowly lower your left leg, opening
joints functioning your hip out so your left knee and inside ankle
healthily into later life. bone are touching the floor. Slowly return
to the start position, swap your weight onto
your left foot and repeat with your right leg.
The progression
“Do it without using your
hands to support you.”
Workout Manual | 19
20 | Workout Manual
 Fat loss

Blast flab and build strength with these simple one-kit workouts

Training sessions don’t have to be lengthy and TERMINOLOGY DECODED

complicated to be effective. For optimum fat loss,
REPS
you can simply grab a single bit of equipment and
An abbreviation of repetitions. One rep is the
do one of these quickfire routines. Every workout
completion of a given exercise from start
in this chapter is a “complex” – a workout format
to finish through a full range of motion.
that’s ironically very straightforward. You just
pick up a piece of kit and don’t let go until you’ve
performed every rep of every exercise, which is
SETS
A given number of reps of a single exercise
great for ramping up your metabolism to burn more
performed consecutively without rest.
calories, not to mention building an iron grip.

CONTENTS REST
The time you take between exercises and/
Double dumbbells .................................................. p22
or sets, during which your muscles and
Single dumbbell...................................................... p26
lungs are given the chance to recover.
Barbell...................................................................... p30
Landmine barbell.................................................... p34
Weight plate............................................................ p38
Double kettlebells .................................................. p42
Single kettlebell...................................................... p46

Workout Manual | 21
Double dumbbells
Recapture your six-pack with this simple six-move dumbbell complex

Complexes are simple: as much muscle as

Shivam Patel
THE COACH
grab a piece of kit and possible,” says Patel.
don’t let go until you’ve “That’s because muscle
torched hundreds of tissue contributes
calories. With this to a higher resting
THE PLAN
“Repeat this workout
dumbbell complex,
you do each exercise
metabolism, meaning
you’ll burn more fat
two to three times for the required at rest. Complexes are
a week and use number of reps (see ideal because you
this plan to ensure the table below), then stimulate multiple
规划 progression,” move onto the next muscles and different
帕特尔说：“每周重复两到三次这
says Patel. move without putting energy systems at once,
种锻炼，并利用这个规划来确保进 – so choose your weight help
the dumbbells down release fat-burning
hormones and create
步。” wisely. Only rest after an oxygen deficit,
you finish all six which increases the
复杂的事情很简单： exercises. Add this after-burn effect of
complex to the end your workout, so that
拿一件试剂盒，在燃烧完数百卡路里之前不要放手。有了这个哑铃复合
of your workout for you keep burning fat
体，你可以按照要求的重复次数进行每项运动（见下表），然后在不放
a fat-blasting finisher for hours.”
下哑铃的情况下进行下一步运动——所以要明智地选择你的体重。只有
or on its own as a quick Now grab a pair of
15-minute session. dumbbells and make
在完成所有六项练习后才能休息。将这种复杂的训练添加到你的训练结 “The key to fat loss is sure you’ve got a good
束时，以达到脂肪爆发的效果，或者单独进行15分钟的快速训练。帕特
building and preserving grip – you’ll need it.

尔说：“减肥的关键是尽可能多地锻炼和保存肌肉。”。“这是因为肌
肉组织有助于更高的静息代谢，这意味着你会在休息时燃烧更多的脂
肪。复合物是理想的，因为你可以同时刺激多块肌肉和不同的能量系
统，帮助释放脂肪燃烧激素，并产生缺氧，这会增加你锻炼的燃烧后效
果，让你持续燃烧脂肪数小时。”。“现在拿起一对哑铃，确保你有一
个很好的抓地力——你需要它。
WEEK 1 WEEK 3
SETS 2 REPS 8 REST 90 sec SETS 3 REPS 10 REST 90 sec

WEEK 2 WEEK 4
SETS 3 REPS 8 REST 90 sec SETS 3 REPS 10 REST 60 sec

22 | Workout Manual
 Fat loss

1 SIDE LUNGE
Take a big step to one
side and, keeping your
chest up, lower into
a side lunge, so the
dumbbells are on either
side of your leading leg.
Drive back up to the start
and continue into a lunge
on the other side.

“Keep your abs tight

throughout the move
to keep your back 侧弓步
straight and torso 向一侧迈出一大步，保持胸部挺直，降低到侧
tall,” says Patel. 弓步，这样哑铃就在前腿的两侧。 回到起点
并继续在另一侧弓步。
在整个移动过程中保持腹肌紧绷，以保持背部
挺直和躯干挺拔
A B

2 UNILATERAL CURL
AND PRESS
Curl one dumbbell to
chest height, then press
it overhead before
lowering. Repeat on the
other side.

“Think of this more

like a clean than
a curl,” says Patel.
“Hinge forwards at
the hips and drive
them forwards, to 单边卷曲和按压
将一个哑铃卷曲至胸部高度，然后在放下前将
generate power 其举过头顶。 在另一边重复。
to lift the weight.” 向前铰接臀部并推动它们向前，以产生举起重
A
量的力量。 B
Workout Manual | 23
 3 FORWARD LUNGE
Take a big step forwards
into a lunge, keeping
your knee in line with
your toes. Do likewise
on your other side.

“Take a big step

to load your glutes
and hamstrings, or
a shorter step to work
your quads harder.”
前弓步
向前迈出一大步，形成弓步，让膝盖与脚趾保
持在一条直线上。 另一侧重复该动作
迈出一大步来加载你的臀肌和腿筋，或者迈出
一小步来更努力地锻炼你的股四头肌
A B

4 THRUSTER
Bring the dumbbells
up to shoulder height,
with palms facing
forwards and elbows
high. Lower into a squat,
then drive up powerfully,
continuing to press the
weights overhead.

“Use your breathing

to help keep your core
strong. Inhale on the
way down to fill your 推举
chest and only exhale 将哑铃举至肩高，手掌朝前，肘部高。 下蹲，
at the top of the move.” 然后用力向上推，继续将哑铃举过头顶
调整呼吸，在下降的过程中吸气以充满你的胸
部，哑铃举到顶部时呼气
A B
24 | Workout Manual
 Fat loss

5 BENT-OVER ROW
Bend forwards – hingeing
at the hips, not the waist
– and row the dumbbells
up towards your armpits.

“Don’t break the

alignment of your
neck by looking
up. Keep your chin
tucked in and eyes
on the floor.”
弯腰划船
向前弯曲——以臀部为中心，而不是腰部
——然后将哑铃向上划向腋窝。
“不要抬起头来，保持脖子的位置不变。把
下巴收起来，眼睛盯着地板。”
A B

6 JUMP SQUAT
Holding the weights by
your sides, lower into
a quarter squat, then
drive up powerfully and
jump, bending your knees
for a soft landing. After
completing these reps and
sets, now you can let go of
the dumbbells.

“Don’t rush – cushion

each landing, rest
at the bottom and
generate power
from the quarter
squat position.”
跳跃式深蹲
将哑铃放在身体两侧，下蹲到身高的四分之
一，然后用力向上跳，弯曲膝盖软着陆。完成
这些重复和动作后，现在你可以放下哑铃了。
“不要着急——缓冲每次落地，在底部休息并
从四分之一深蹲位置产生力量。”
A B
Workout Manual | 25
Single dumbbell
Grab a dumbbell to build core strength and impressive abs in six moves
To strengthen your ab side of your body
THE COACH
Alex Gildea
muscles, you need to
create instability that
– which you do with
every step – your core
they resist. Then, to activates, stabilising
reveal them, you need your spine and pelvis
THE PLAN
“Holding the dumbbell
to burn more calories
than you consume to
and transferring power
across your body,”
in your right hand, strip away the fat. This he says. Doing the
do all the reps of all workout does both. moves as a complex
six exercises before Created by trainer – completing them
restarting with the Gildea, it uses without putting down
weight in your left unilateral exercises. the weight – also keeps
hand,” says Gildea. Why? “When you the intensity high
move with just one enough to melt fat.

WEEK 1 WEEK 3
SETS 3 REPS 5 each side REST 60 sec SETS 4 REPS 5 each side REST 30 sec

WEEK 2 WEEK 4
SETS 3 REPS 5 each side REST 45 sec SETS 5 REPS 5 each side REST 15 sec

26 | Workout Manual
 Fat loss

1 CLEAN AND PRESS

Choose which arm will take
the punishment first. Keep
the weight in this hand for
all six exercises before you C
switch. Grab the dumbbell B
with legs bent and eyes
forward. Drive up and pull
the weight from the floor
to chest height, then drop
under it to “catch” it at
shoulder height. Straighten
A
your legs to stand and
press the weight overhead.

“Exhale during the

clean, inhale, then
exhale again on the
press to brace your
core,” says Gildea.

2 REVERSE LUNGE
With the weight in
the “catch” position at
shoulder height, take
a big step backwards with
one foot. Brace your core
to keep your balance and
keep your torso upright,
then lower until your
knee is just off the floor.
Drive back up to the start.
Alternate legs.

“This is a great stretch

for hip flexors. Engage
your core first, then
move, to stop your
pelvis rotating.”
A B
Workout Manual | 27
 3 BENT-OVER ROW
With a slight bend in your
legs, hinge forwards at
your hips until your back
is almost parallel with the
floor. Keeping your core
tight, to keep your pelvis
level, row the weight up
to your armpit so you feel
a squeeze in your upper
back. Lower to the start.

“Push your hips back

to straighten your
back and engage your
core – it should feel
like you’re wearing
a tight belt.”
A B

4 FRONT SQUAT
With the dumbbell at
shoulder height, keep
your core tight and bend
your legs to lower into
a squat with your chest
up. Keep your knees
wide and drive your hips
forwards, to generate
power as you stand.

“Squeeze your free

hand into a tight fist,
to increase tension
in your body to keep
your torso strong.”

A B
28 | Workout Manual
 Fat loss

5 CURL AND PRESS

Keeping your elbow tight
to your side, curl the
dumbbell from your hip
to your shoulder, then
press it overhead until
your arm is completely
straight. Reverse the
move back to the start.

“Contract your glutes

and core, to stop your
back hyperextending
during the press.”

A B

6 ROMANIAN DEADLIFT
With the weight in front of
your thigh and a slight bend
in your knees, lower the
dumbbell down your leg
until you feel a stretch in
your hamstrings. Drive your
hips forwards to return to B
the start. Switch the weight A
to your other hand and
repeat all the exercises.
C
“Progress to doing this
on one leg. Contract
the glute on your
free leg to improve
balance and allow
a deeper stretch on the
working hamstrings.”
Workout Manual | 29
Barbell
Combine these five full-body lifts into a super fat-fighting complex

THE COACH
Steve Kowalenko
This complex unites
five classic compound
same time fire up
your metabolism to
of W10 Perfomance, lifts to devastating torch body fat,” says
a former army PTI. fat-fighting effect. Grab Kowalenko. “They’re
a bar, do each exercise fun, quick and elevate
for the required number your metabolism for
THE PLAN
“Do this two or three
of reps (see the table,
below), then move on
longer than traditional
cardio. Also, while
times a week for four to the next without traditional cardio can
weeks using the same setting the weight increase your levels
weight plan,” says down. Only rest after of cortisol, the stress
Kowalenko. “Before you finish all five moves. hormone responsible
you start, do an Do this as a finisher for fat storage, this
AMRAP test to see to a strength session, complex will release
how many rounds or as a standalone anabolic hormones
you can do in ten quickfire workout. that will outweigh its
minutes, then try again “Barbell complexes negative effects and
after four weeks. You are an effective tool to help you maintain
should’ve smashed build muscle and at the muscle mass.”
your initial max,
as well as shedding
plenty of fat.”

WEEK 1 WEEK 3
SETS 2 REPS 8 REST 90 sec SETS 3 REPS 10 REST 90 sec

WEEK 2 WEEK 4
SETS 3 REPS 8 REST 90 sec SETS 3 REPS 10 REST 60 sec

30 | Workout Manual
 Fat loss

1 BENT-OVER ROW A
Hold the bar with an
overhand grip, hands
shoulder-width apart.
Keep your core engaged
and hinge forwards
B
at your hips, keeping
your back flat. Pull
the bar up to your
sternum, then lower.

“Pull your elbows

towards the ceiling
rather than just
pulling with your
hands, to recruit
your upper back,”
says Kowalenko.

2 HANG POWER CLEAN

Allow the bar to hang
with straight arms, so it’s
just above your knees.
Straighten up and snap
your hips forwards, to
help you lift the bar
high and catch it on the
top of your chest, with
your elbows as high
as you can get them.

“At the start, push

your bum back so
your hamstrings A
and glutes are fully
engaged. Don’t
bend your knees.”
B C
Workout Manual | 31
 3 FRONT SQUAT
With the bar resting on
the top of your chest and
elbows high, squat until
your thighs are at least
parallel to the floor. Make
sure your knees stay wide
apart and heels remain
in contact with the
ground. Drive back up.
A

“Squat straight
down. If your hips
go backwards, it
will cause you to
lean forwards and
strain your back.”
B

4 PUSH PRESS
Get a good grip on
the bar again. Drop into
a quarter squat and, as
you drive back up, use
the momentum to press
the bar overhead. Keep
your core and glutes
tight, so your back doesn’t
curve under the weight.

“Your head travels

around the bar, not
the other way around.
Pull your head
back as you press
directly upwards.”
A B
32 | Workout Manual
 Fat loss

5 BACK SQUAT
Lower the bar onto your
shoulders behind your
head. Keep your chest up
and lower into a squat,
keeping your weight on
your heels. Drive back
up. Once you’ve finished
all your reps, you can
set the bar down.

“Don’t rely on your

quads. Activate
your glutes by
keeping your heels
on the floor and
your knees wide.”
A

B
Workout Manual | 33
Landmine barbell
Cut fat down to size with this landmine barbell complex
Deliver a knockout intense workout,”
THE COACH
Mishal Dasani of
payload to your belly
fat with this six-move
says Dasani. “The
result will be increased
Own Your Fitness. barbell complex based lactate output (the
around a move known thing that makes
as the landmine. Angle your muscles burn)
THE PLAN
“Instead of reps,
a barbell into a suitable
corner of your gym
and your body
being flooded with
or a weight plate on growth hormone.”
doing each exercise
the floor, take a deep This lethal
for time will help you combination is the
breath and execute all
focus on good form,” perfect weapon for
these moves back to
says Dasani. “Only back, to build a lean rapid fat loss and
add weight plates to physique in minutes. improved muscle
the bar if your form “Training with growth. Use Dasani’s
is good and you find a complex allows you four-week plan to
it too easy.” to use your whole plot your fat-burning
body during a short, assault. Fire in the hole!

WEEK 1 WEEK 3
SETS 3 TIME 30 sec REST 90 sec SETS 3 TIME 30 sec REST 90 sec

WEEK 2 WEEK 4
SETS 3 TIME 30 sec REST 60 sec SETS 3 TIME 30 sec REST 60 sec

34 | Workout Manual
 Fat loss

1 POWER CLEAN
Angle a barbell into
a heavy weight plate
on the floor. Squat
and grasp the bar with
both hands. Drive up
powerfully, pulling the
bar up quickly. As the
bar passes chest height,
drop under it and catch
it with your elbows
tucked into your body.

“Keep looking
forwards, to keep
your chest up and
back straight,”
says Dasani.
A B

2 FRONT SQUAT
After the final power
clean rep, keep holding
the bar in front of your
chest and sink into a deep
squat, keeping your knees
wide apart and chest up.
Press down through your
heels and drive you hips
forwards to stand tall.

“Sit back on your

hips to engage
your hamstrings
and glutes.”

A B
Workout Manual | 35
 3 ROTATION
Hold the bar with both
hands and keep your
arms straight as you
rotate the bar from one
side to the other in a big
arc, keeping your core
tight throughout. Pivot
your knees to follow
the direction of the
bar. Alternate sides.

“Keep your arms and

shoulders locked to
focus the movement
on your core.”

A B

4 LATERAL LUNGE
Hold the bar in front
of your chest and take
a big step to one side,
so your feet are double
shoulder-width apart.
Keeping your chest
up, bend your right
knee to lower into
a deep side lunge, then
repeat on your left
side. Alternate sides.

“Point your toe

diagonally, so
your knee tracks
over your toes.”
A B
36 | Workout Manual
 Fat loss

5 ONE-ARM THRUSTER
Stand with your feet
hip-width apart and
hold the bar with one
hand at shoulder height.
Lower into a squat, drive
back up to stand and
use the momentum to
press the bar overhead.
Swap sides halfway
through the timed set.

“Keep your core

engaged to transfer
power from your
lower to upper body.”

A B

6 MEADOWS ROW
Turn side-on to the bar
and bend forwards,
hingeing at the hips.
Grasp the bar with one
hand, using an overhand
grip, and lean on your
knee with your other
arm for support. Row
the bar to your armpit.
Swap sides halfway
through the timed set.

“Retract both
shoulder blades
throughout, to keep
your back flat.”
A B
Workout Manual | 37
Weight plate
Serve up a fat-burning workout with nothing but a weight plate
Got a lot on your plate? back without setting it
THE COACH
Steve Kowalenko
Then use it – a weight
plate, that is. You don’t
down until the last rep,
then rest. Use the table
need to spend hours below as a four-week
on a treadmill to burn plan, adding it to the
THE PLAN
“Repeat this workout
off belly fat efficiently.
Training at a high
end of one of your
current sessions as
two or three times intensity using weights a fat-burning finisher.
a week, aiming to and short rest periods is “Unlike simple cardio,
use a weight you can vastly more effective. you’ll be using most
complete the whole “All you need is of your body’s muscle
complex with, so a weight plate and a mere mass with these
you don’t have to 15 minutes,” says exercises, so you
put it down,” says Kowalenko, who created will create a greater
Kowalenko. “As well this minimalist complex afterburn effect and
as burning fat, it workout. Simply pick up keep torching fat long
will improve your a weight plate, perform after you’ve finished,”
grip strength.” all six moves back to says Kowalenko.

WEEK 1 WEEK 3
SETS 3 REPS 6 REST 90 sec SETS 3 REPS 10 REST 60 sec

WEEK 2 WEEK 4
SETS 3 REPS 8 REST 90 sec SETS 4 REPS 10 REST 60 sec

38 | Workout Manual
 Fat loss

1 TRUCK DRIVER
Hold a weight plate at
chest height with both
arms outstretched.
Rotate the plate as far
as you can to the left,
as if turning a steering
wheel, then to the right
to complete one rep.

“Use your core

strength to keep
your chest up,
taking pressure off
your lower back,”
says Kowalenko.

A B

2 CLEAN AND PRESS

Bend your legs and bring
the plate to shin height.
Keeping your chest up
and back straight, drive
up and bring the plate
up to press it overhead.

“Make sure you press

fully overhead by
bringing your biceps
level with your ears.”

A B
Workout Manual | 39
 3 OVERHEAD LUNGE
With the plate held
overhead, take a big step
forwards, keeping your
knee in line with your
foot. Lower until your
back knee is just off the
floor, then drive back
to standing and repeat
on with the other leg
to complete one rep.

“Actively press
the plate towards
the ceiling, so
your upper back
muscles help keep
the weight stable.”
A B

4 AROUND THE WORLD

From standing, hold the
plate at head height.
Keeping your core tight
and head still, circle it
around your head in one
direction, then go back
in the other direction
to return to the start
and complete one rep.

“Keep the movement

slow and strict, to
challenge your core.”

A B
40 | Workout Manual
 Fat loss

5 JUMP SQUAT
Hold the plate to your
chest. Lower into a squat,
then drive up through
your heels powerfully,
so that you leave the
ground. Bend your legs
to soften your landing
and continue straight
into the next rep.

“Lower slowly, but

explode up fast to
get maximum height
with each rep.”

A B

6 LUNGE WITH ROTATION

Hold the plate in front
of your chest with your
arms bent. Take a big
step forwards with one
leg. As you lower your
back knee, rotate your
torso to the same side as
your leading leg. Reverse
the move to the start and
repeat on the other leg
to complete one rep.

“Squeeze your
glutes to stabilise
your body before
rotating, so you don’t
twist your knee.”
A B
Workout Manual | 41
Double kettlebells
Shred belly fat and build core strength with this two-kettlebell complex

THE COACH
Dan Lawrence,
Higher, lower. Higher,
lower. No, we’re not
fitness coach for watching reruns of
British middleweight Bruce Forsyth’s Play
boxer George Groves. Your Cards Right (that
was Sunday). We’re
talking about the merits
THE PLAN
“Do this complex
of alternating between
upper- and lower-body
three times a week,” exercises for shifting fat,
says Lawrence. “Start known as peripheral
with a weight that heart action (PHA).
allows you to do all the This six-move
moves with good form. double-kettlebell
If you chase new PBs complex uses PHA,
with each move, you enabling you to
will have to rest and perform at a sky-high
miss the objective of intensity for longer,
this workout.” because your upper-
body muscles can
recover while the
lower ones are working
and vice-versa. As
a result, you burn
a shed load more
calories than if you
were hammering one
exercise relentlessly.
“The main focus of
this routine is to torch
fat,” says Lawrence.
“But the secondary
benefits are huge.
Because you’re
juggling two awkward
kettlebells without
resting between moves,
you’ll boost your grip,
core and functional
strength.” Do all six
moves back to back,
using the table below
for your four-week
fat-loss plan.

WEEK 1 WEEK 3
SETS 4 REPS 8 REST 2 min SETS 5 REPS 8 REST 90 sec

WEEK 2 WEEK 4
SETS 4 REPS 10 REST 2 min SETS 5 REPS 10 REST 90 sec

42 | Workout Manual
 Fat loss

1 PUSH PRESS
Hold the kettlebells at
shoulder height with the
bell resting on the top of
your forearm. Lower into
a quarter squat and drive
up powerfully, using
the momentum to press
the weights overhead.

“When extending
overhead, squeeze
your glutes hard to
lock your body out,”
says Lawrence.

A B

2 SQUAT
Hold the kettlebells in
the rack position with
your hands and elbows
close together, and core
strong to keep your
chest up. Push your
hips back to lower into
a deep squat, keeping
your knees wide apart,
then drive your hips
forwards as you stand.

“Focus on screwing
the heel, ball and
little toe of each
foot into the floor
for a stable base.”
A B
Workout Manual | 43
 3 BENT-OVER ROW
Keep your knees slightly
bent and hinge forwards
from your hips, until
your torso is almost
parallel with the floor.
Pull your shoulder
blades back, then draw
the weights straight up
either side of your body.

“Draw the kettlebell

level with your belly
button, not your
sternum, to target all
your back muscles.”

A B

4 LUNGE
With the kettlebells racked,
take a big step forwards,
keeping your front knee in
line with your toes. Keep
your body upright as you
lower your back knee
towards the floor, then
powerfully drive back up
to return to the start.
Alternate sides for all reps.

“Focus on landing
with each foot first,
then push your hips
forwards to engage
your glutes before
lowering into a lunge.”
A B
44 | Workout Manual
 Fat loss

5 THRUSTER
Again, with the
kettlebells racked,
lower into a full squat,
then drive up, pushing
your hips forwards
powerfully and continue
to press the weights
straight overhead.

“Your legs will keep

going long after your
shoulders fatigue,
so make the most
of the momentum
from the leg drive.”

A B

6 FARMER’S WALK
By now, your grip will be
screaming, but hang on!
Hold the kettlebells by
your sides with straight
arms, keep your body tall
and chest up, and walk
forwards. One metre in
distance counts for one
rep. Pick a finish line and
release the weights when
you pass it.

“Your lats are

powerful stabilisers
for your lumber
spine, so pin your
shoulders back to
keep you upright.”
A B
Workout Manual | 45
Single kettlebell
Can’t seem to get rid of your belly-fat demons? This 11-minute finisher
is all the exercise you need
Kettlebells are intensity session that
THE COACH
Natalie Morley is
a fat-fighting godsend
on their own, but
burns fat and develops
strength,” says Morley.
a Fitness First trainer. combined with “Each move in this
complexes – where you complex flows into
perform moves back the next, allowing
THE PLAN
“Repeat this workout
to back without resting
or setting the weight
for quick transitions
and progression of
two to three times down – they create an movement patterns.
a week, starting with unbeatable quick-fire This means you’ll
a light kettlebell to workout combo. develop functional
perfect the form, “If you’re limited for strength and increased
then increasing the time, equipment and mobility at the same
weight in weeks three space, this complex time as melting away
and four as you get guarantees a high- belly fat.”
more competent,”
says Morley.

WEEK 1 WEEK 3
SETS 3 REPS 8 REST 90 sec SETS 4 REPS 8 REST 90 sec

WEEK 2 WEEK 4
SETS 4 REPS 10 REST 90 sec SETS 4 REPS 8 REST 60 sec

46 | Workout Manual
 Fat loss

1 SUMO DEADLIFT
Hold the kettlebell with
both hands and stand
with your feet double
shoulder-width apart.
Squat, keeping your chest
up and back straight,
until your thighs are
at least horizontal.
Then drive back up.

“Protect your lower

back by keeping your
legs wide, which
also targets your
inner thighs, glutes
and hamstrings,”
says Morley.
A B

2 TWO-ARM SWING
From standing, push the
bell off your body to start
the swing. Lower the bell,
hingeing at the hips by
pushing your glutes back,
but keep your chest up.
When you feel a stretch in
your hamstrings, drive your
hips forwards, bringing
the bell to head height.

“Keep your head and

neck neutral by letting
your eyeline move
up and down in time
with the movement
of your chest.”
A B
Workout Manual | 47
 3 SNATCH
Take one hand off the bell
and bring it to your side.
Continue to swing the bell
in a similar way to the two-
arm swing, but with more
power to bring it higher.
Once past eye level, pull
your elbow up and back,
punching up with your
hand to catch the bell with
a straight arm so it rests
on top of your forearm.
Complete all the reps on
one arm, then switch.

“Don’t grip too tight

with the swing. Allow
the bell to rotate easily
so it doesn’t smash
into your forearm.” A B C

4 GOBLET SQUAT
Hold a bell upside down,
with your palms close
together and elbows
tucked in. Keeping your
back straight and chest
up, lower into a deep
squat. Drive through
your heels to stand.

“Lead with your

chest out of the
bottom of the squat,
to ensure you don’t
hunch your back.”

A B
48 | Workout Manual
 Fat loss

5 JUMP SQUAT
Grab the bell by the
handles again, holding it
between your legs with
straight arms. Lower into
a squat, keeping your
chest up, then drive up
explosively. Bend your
knees to cushion your
landing and continue
into the next rep.

“Make your landing

as light as possible
and slow down the
lowering part of
the move to work
your hamstrings.”
A B

6 CLEAN AND PRESS

Swing the bell in a similar
way to the snatch, but this
time, as it passes eye level,
draw your elbow into your
body, bend your legs and
catch the weight so it rests
on the top of your forearm
at shoulder height. Now
drive up to stand and
punch the bell overhead.
Complete all the reps on
one arm, then switch.

“Keep your thumbs

pointed backwards as
you press overhead, so
you don’t externally
rotate your shoulders.”
A B C
Workout Manual | 49
Core strength
Forget the cable machines – for a full-body workout that hits your muscles
from every angle, all you need is a towel and a chair

THE COACH
Chris Burgess is
THE PLAN
Yes, there’s probably an
THE WORKOUT
Do this plan as
a strength and infomercial-branded a circuit twice a week,
conditioning coach, device somewhere that performing the
and the owner of lets you do the workout recommended reps
Lift The Bar. shown on these pages for each move and
for three easy payments then moving straight
of $79.99. No, you to the next one. Rest
don’t need it. for one minute and
“A towel and chair repeat a total of three
are all you need to put times. Increase the
together a workout reps if you can.
that challenges your
body from angles it
isn’t used to,” says
Burgess. “It’ll let you
move through unusual
ranges of motion with
very little impact,
increasing core stability
and body control.”
Bonus: you will
probably end up with
a cleaner floor, too.

“Using a towel will let you move through unusual ranges

of motion with very little impact, increasing core stability
and body control”
50 | Workout Manual
 Gym-free

1 SLIDING PIKE
This is a core-tester and party A
trick in one. Start with your
feet on the towel in a press-up
position. Then, keeping your
legs straight, bring your feet
towards your hands and your
hips up in the air.

REPS 6

Workout Manual | 51
 2 SLIDING SQUAT THRUST
Start in the top press-up position with both REPS 12
feet on the towel, then crunch your knees
in towards your chest. Pause and push them
back out again. Focus on control, not speed.

A B

3 EXPLOSIVE PRESS-UP
Prime your muscles with an explosive REPS 6
movement and they’ll be charged up for
what’s to come. Drop into the bottom of
a press-up, then explode out of the top,
taking your hands off the floor. Add
a clap if you want, but it’s not necessary
– especially on a hardwood floor.

A B

52 | Workout Manual
 Gym-free

4 ARCHER PRESS-UP
Start with one hand on the towel in the top REPS 3 each side
press-up position. As you lower yourself
towards the floor, slide your towel-hand out
– keeping your arm straight – so you’re taking
most of your weight on your bent arm. Finish
your reps on one side, then switch to the other.

A B

5 BODYSAW
Think of it as a super-plank. With your feet REPS 12
on the towel and your forearms propped
on the floor, slide yourself backwards as far
as is comfortable, then use your arms and
core strength to pull yourself back in. Pause,
repeat and wince.

A B

Workout Manual | 53
 6 DECLINE PRESS-UP
Get into the top press-up position with your REPS 15-20
feet on the chair, keeping your elbows in to
minimise rotator cuff strain. Lower until your
chest is a fist’s width from the floor, then
press up. Increasing the angle will get you
more resistance with fewer reps.

A B

7 BATWING
Think this looks easy? It isn’t. Stand against REPS 6
a wall with your arms bent, then push your
elbows back to activate your scapulas and move
yourself away from the wall. Hold at the top
for two seconds and then lower, increasing
the angle if it’s too easy. For maximum back
activation, try it lying on the floor.

A B

54 | Workout Manual
 Gym-free

8 SKULLCRUSHER
Don’t worry – it’s just a name. Grip the REPS 8
edge of your chair with both hands,
then lower your head towards the floor,
bending at the hips slightly to reduce
the strain. Pause at the bottom, then
use your triceps to push back up.

A B

9 WALKING PLANK
Start in a plank position with your forearms REPS 10
on the floor and body straight, then “walk”
one hand at a time up into a press-up position.
Reverse the move to return to the start.

A B

Workout Manual | 55
56 | Workout Manual

Nutrition 101
Follow these simple guidelines that will help you eat better,
train harder, store less body fat and build more muscle
1 STICK TO WHOLEFOODS
Nothing will hamper
your progress more than
over-indulging in processed
foods. Regularly eating the
refined carbs and sugars that
form the basis of most processed
snacks, baked goods and fast
foods will sap your energy
levels and cause fat-storing
blood sugar spikes, making
it far harder to lose weight or
perform at an optimum level.
To make matters worse, these
foods typically contain high
levels of man-made trans fats,
which will make you feel even
more lethargic and boost your
levels of “bad” LDL cholesterol.
For a healthier alternative,
swap processed foods for more
naturally indulgent wholefood
alternatives. For example,
you can trade crisps for nuts,
chocolate spread for peanut
butter and breakfast cereal for
porridge oats, all of which have
additional nutritional benefits.
2 EAT MORE VEG THAN FRUIT 3 UP YOUR PROTEIN INTAKE
All fruits and veg contain
health-enhancing nutrients.
But while the five-a-day mantra
is good at encouraging people
to eat more fresh produce in
general, if you want to get the
most out of your training and
support your fat-burning and
muscle-building efforts, you
need to be a lot more specific
about your intake.
For a start, try to have as
much veg as possible while
cutting back on fruit. Fruit is
high in fructose, a type of sugar
that plays havoc with blood sugar
levels, making you far more
likely to store fat. Vegetables,
on the other hand, contain no
fructose but are just as nutrient
dense, making them a far better
dietary staple. Green vegetables
in particular are a great choice
– they’re an excellent source
of slow-release carbs, unlike
starchy root vegetables, such
as potatoes, which can also
negatively affect your blood
sugar levels.
Eat as many servings of green
vegetables as possible each day
and limit your fruit intake to
one to two servings, ideally
from low-sugar sources, such
as blueberries or strawberries.
Nutrition
Protein plays a crucial role
in building muscle, but it’s easy
to underestimate just how
much you need to maximise its
benefits. Estimates vary from
1-4g per kilo of bodyweight
per day, but most nutritionists
agree that 2g is the minimum.
If you want to keep things
simple, aim to eat a 20-25g
serving of protein – good sources
of which include meat, fish,
dairy, eggs, pulses and tofu
– with every meal including
breakfast, adding an extra
post-workout serving on
training days.
Sooner or later, someone
will probably raise an eyebrow
at the amount of protein you’re
ingesting. They may even tell
you it’s bad for your health.
But the only studies that have
suggested protein can cause
kidney problems were carried
out on people with pre-existing
kidney problems. In addition
to aiding your muscle-building
efforts, protein-rich foods also
tend to be very filling, so you
avoid the urge to pig out
between meals.
Workout Manual | 57
4 CHOOSE THE RIGHT FATS
“Eating fatty foods makes
you fat” may sound like a logical
assumption, but it’s a bit more
complicated than that. It is true
that at nine calories per gram,
fat is more calorific than
carbohydrate or protein (which
contain four each), but the
reality is that certain fats are
a crucial part of your diet. The
mono- and polyunsaturated fats
that occur naturally in foods
such as oily fish, nuts, seeds,
olives and coconut oil, for
example, play key roles in
boosting metabolism, improving
hormone synthesis and increasing
“good” HDL cholesterol.
Don’t be fooled by “low-fat”
options, either. Most have been
highly processed to remove the
fat, and tend to be packed with
salt and sugar to enhance their
flavour. Instead, focus your
energies on avoiding processed
junk foods, high in unhealthy
man-made trans fats, and enjoy
daily servings of healthy,
naturally occurring fat sources.
“Don’t be fooled by ‘low-fat’ options. Most have been
highly processed to remove the fat, and tend to be packed
with salt and sugar”
58 | Workout Manual
5 DON’T JUST
COUNT CALORIES
It’s easy to fall into the trap of
focusing on the quantity of
calories you’re consuming,
especially if you’re trying to
lose weight. But the quality of
the food you’re eating is far
more important, because
calories alone don’t provide a
reliable indication of the effect
a food can have on your
metabolism. For example,
drinking a can of blood sugar-
spiking fizzy pop is far more
damaging to your fat-loss
efforts than eating two protein-
rich poached eggs, even
though both contain a similar
number of calories. It’s also
easy to use calorie counting as
an excuse to justify poor food
choices – a “healthy option”
packet of crisps may contain
fewer than 100 calories, but it’s
likely to be full of trans-fats and
other nasties. Instead of getting
hung up on how many calories
every item of food contains,
concentrate on eating plenty
of wholefoods, vegetables,
meats and fish.
6 LOSE THE BOOZE
It may sound obvious, but
cutting your alcohol intake will
have a huge impact on your
attempts to build fat and burn
muscle. As well as providing
hundreds of nutritionally
empty calories, regular boozing
stimulates your appetite when
you’re at your weakest – let’s
face it, would you find a doner
kebab appealing otherwise?
You’re also far less likely to
want to train or eat healthily
when hungover.
If you must indulge, opt
for red wine, which has been
found to reduce the risk of
cardiovascular disease and
enhance muscle endurance
thanks to its resveratrol
content. Stick to two glasses,
after which the negatives
outweigh the positives.
 Nutrition

Workout Manual | 59
A-Z of supplements
Everything you need to know about nutritional supplements
Let’s get one thing oxide is a powerful Make sure you stick to called tryptophan
straight – despite what vasodilator, which the label guidelines for that’s associated with
anyone says, you means it widens dosage and take it on muscle fatigue, which
don’t have to take your blood vessels, training days roughly you definitely don’t
supplements to build increasing blood flow 30 minutes before want. It reduces the
muscle or lose weight, to the muscles and your workout. uptake of tryptophan
provided you’re eating enabling better delivery across the blood-brain
a wholefood-based diet of nutrients and oxygen BCAAS barrier, which helps to
that’s high in protein to promote muscle Branched-chain amino keep you lifting harder
and contains plenty of recovery and growth acids, or BCAAs, are and longer.
vegetables. But what during weights sessions. made up of three Look for a BCAA
supplements will do is These effects are most essential amino acids: product with a high
allow you to maximise beneficial for beginners. leucine, isoleucine leucine content,
the gains you make at and valine. Leucine ideally on a 4-1-1 or
the gym, helping you BETA-ALANINE activates the complex at least 2-1-1 ratio, to
get stronger, faster and This amino acid is great compound mTOR, maximise its benefits.
– crucially – recover for improving your which is responsible Aim to take 10,000mg
quicker. Here’s our levels of focus and for elevating muscle per day on training days,
guide to some of the concentration during protein synthesis and half directly before
key supplements. workouts or sports subsequently muscle and half immediately
that require repeated growth. Leucine also after your session.
ARGININE sprints or bursts of increases insulin
This non-essential power. It also increases production, which will CAFFEINE
amino acid is produced concentration of the help to shuttle those Commonly consumed
naturally in the dipeptide carnosine in all-important muscle- in coffee and tea, this
body and improves muscle, which allows building proteins to powerful stimulant
performance by you to perform more your cells post-workout. affects the central and
increasing nitric oxide reps during intense Valine combats peripheral nervous
production. Nitric weightlifting sessions. another amino acid system, increasing the
level of hormone-like
endorphins in the
brain, which reduce
“Casein, which is found in cow’s milk, the perception of pain
and fatigue, and help

is a slow-release protein, so you get to increase alertness

and concentration.

more of a ‘drip-feed’ effect into your Caffeine has also

been found to
increase muscle-fibre
bloodstream over a longer period” recruitment, to
enhance performance
during anaerobic
60 | Workout Manual
 Nutrition

exercises, although eating vitamin D-rich instant hit, but ideal want to avoid other
previous claims about foods, such as salmon, for consuming before fat burners containing
its effectiveness as tuna or milk, or opting bed. Take it in a shake either thermogenics
a fat-burner have for a supplement that with water before or caffeine.
been disproved. combines calcium and turning in for the
Caffeine supplements vitamin D. night. This means your CREATINE
come in pill or capsule muscles will receive Your body metabolises
form, and should be CASEIN quality protein while creatine into ATP,
taken 30-60 minutes Casein is a form of you sleep, which is which is used for
before exercise. protein commonly when they are repaired every initial muscle
Always take it in found in dairy and rebuilt. movement. It’s
accordance with products – it makes up therefore vital to have
package instructions. around 80% of cows’ CLA adequate supplies
milk, for example. It’s A naturally occurring during heavy, high-
CALCIUM a slow-release protein fatty acid, conjugated intensity workouts,
This element plays because it takes longer linoleic acid (CLA) to deliver the required
a crucial role in for your body to digest diverts calories away energy to your
metabolism, cell it, so you get more of from fat storage and muscles. In other
division, and building a “drip-feed” effect into muscle tissue, words, creatine is like
and maintaining of protein into your reducing body fat and a backup generator
strong bones. bloodstream over increasing the amount for your muscles that
However, your body a longer period. This of fat used for energy. helps you to lift harder
needs vitamin D to be makes it unsuitable for It’s also a non- for longer.
able to fully absorb taking immediately stimulant-based Take 2-10g in your
and utilise it, so it’s after your workout, supplement, making post-workout shake, to
worth taking it after when you need an it ideal for those who replenish lost stores,
Workout Manual | 61
or split your dose and your cartilage loses its – is one of the best specifically in helping
have half before your elasticity and becomes natural fat burners to use fat stores as fuel.
workout and half less effective at around. Green tea is Carn-Enhanced is
afterwards. And make protecting your joints, also packed full of a convenient liquid
sure you drink plenty which can lead to antioxidants and form that also contains
of water: creatine is injury. Glucosamine has been linked to vitamins B5 and B12,
hygroscopic, so it will capsules and tablets the prevention of to increase your
suck water into your – which tend to be made everything from heart fat-burning potential
muscles and can leave from lobster, crab and disease to Alzheimer’s. and improve energy
you dehydrated. shrimp shells – combat To reap the huge levels. Aim to take
this deterioration by variety of health 500mg per day.
ENERGY BARS AND GELS stimulating the cartilage benefits, drink it on
These usually consist cells to produce a daily basis in place MULTIVITAMINS
of maltodextrin proteoglycans, which of your regular cup of A high-quality
– a carbohydrate help to restore joint tea or soft drink. multivitamin can go
derived from starch function and mobility. a long way, and if you
– and simple sugars, Aim for three daily LEUCINE have to choose only
such as fructose and doses of 500mg. As the most anabolic one supplement it
glucose. Gels may also – or muscle-building would make sense to
contain caffeine and GLUTAMINE – amino acid, leucine go for this one, as it will
electrolytes, such This amino acid should can independently ensure you’re getting
as sodium and already be present in stimulate insulin the widest variety of
potassium. Both are your body. However, secretion and muscle vitamins and minerals
designed to offer if you have problems protein synthesis, possible. Of course,
a convenient way of with your digestion enhancing the a multivitamin won’t
consuming carbs or are training hard, muscle-building supply the same
during endurance- a supplement can be process. At 11%, whey amount of individual
based exercise lasting helpful to strengthen the protein is high in minerals as products
longer than an hour, lining of your gut and leucine content, which dedicated to these
after which your help protein synthesis. is one reason it’s so nutrients, but if your
body’s stores of You have several effective as a post- budget is tight, it’s
glycogen will have options on how you workout elixir. A 5g a great safety net when
been depleted. take it, depending on dose after training it comes to overall
Aim to ingest one to your goals. Take 10g and between meals health and wellbeing.
two bars or gels – each in water on an empty can increase the Take two capsules a day,
containing between stomach before anabolic effect of food, one with breakfast
30g and 60g of sugar breakfast, to aid in gut especially when and one with lunch.
– per subsequent healing and function, consuming protein
hour of exercise or 10g post-workout to sources that are low OMEGA 3S
after you pass the replenish your stores. in leucine and which These essential fatty
60-minute mark. If you’re on a low-carb therefore might not acids offer numerous
diet, take 30g after stimulate maximum health benefits. They
GLUCOSAMINE your workout. muscle protein have a profound
One of the major synthesis on their own. impact on your overall
components of GREEN TEA wellbeing by improving
cartilage, glucosamine This tea – which L-CARNITINE cardiovascular health,
is an amino sugar that originates from China This compound, speeding up the
helps to cushion and and is produced using primarily found in detoxification of
absorb shock through the leaves of the red meat, plays many harmful substances
our joints. As you age, Camellia sinensis plant roles in the body, and providing potent
62 | Workout Manual
 Nutrition
anti-inflammatory naturally in fruit and
reactions, helping you vegetables. It plays
recover faster after a key role in a variety
a tough workout. of bodily functions,
Omega 3s are also including the
anabolic (muscle- formation of
building), partly due connective tissue,
to their influence on the production of
the mTOR pathway hormones, such as
that produces muscle adrenaline, and the
growth, but also formation of red blood
because they improve cells. Vitamin C is
insulin sensitivity, also a powerful
which furthers antioxidant, helping
anabolic potential and to protect against cell
your ability to burn fat. damage, enhancing
Aim to take 10g per day post-workout recovery, including certain you are vegan or
with breakfast. and protecting against types of cancer, dairy intolerant,
injury and illness. multiple sclerosis and alternatives are
PROBIOTICS Daily doses of less hypertension, as well available. Just try to
Probiotics are live than 1,000mg may as aid in weight loss avoid sugar-packed
“healthy” bacteria that be beneficial during and even improve versions. Aim to
live in our gut. They periods of stress or longevity. Aim to take 25g blended
play a crucial role in intense training, but take at least 1,000mg with 200ml water
maintaining optimum higher doses than this per day. immediately after
digestion, immunity may hinder rather training sessions.
and intestinal health than help your WHEY PROTEIN
by crowding out performance, by Whey protein is made ZMA
disease-causing blunting the muscles’ from cow’s milk and ZMA combines zinc,
bacteria and restoring ability to adapt comes in different magnesium and
the balance of to exercise. forms, such as isolate, asparate, as well as
intestinal flora. While concentrate and vitamin B6. The first
you can buy probiotics VITAMIN D hydrolysate. Whey is two play key roles
in capsule form, This vitamin is rapidly and easily in performance,
a more economical produced by the body absorbed, making it enhancing cell growth
alternative is to when the skin comes ideal to take during the and testosterone
consume them via into contact with critical post-workout production, and
live yogurt drinks. sunlight. A lack of window when your improving energy
A typical 125g yogurt regular, strong sunlight body is primed for production while
provides 4 billion in the UK means most muscle synthesis. It reducing levels of
bacteria. Aim to Britons are severely can also lower hunger lactic acid and the
consume one yogurt lacking in this crucial levels, owing to its perception of fatigue.
a day. vitamin that supports influence on the Taking ZMA will help
bone health and hormone ghrelin. to correct common
VITAMIN C a strong immune Take whey protein deficiencies in both
One of the most system. Many studies within ten minutes zinc and magnesium,
well-known nutritional also suggest that of your workout, to although its
supplements, vitamin vitamin D may decrease take advantage of the effectiveness is less
C is a water-soluble risk for many diseases temporary rise in conclusive for those
vitamin that occurs and conditions, protein synthesis. If who are not deficient.
Workout Manual | 63
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