Mens Fitness Magazine UK February 2013 PDF

GET FITBYFEB
LOOK GREAT, FEEL GREAT

WWW. M E N S F ITN ESS. CO. U K
BLAST
FAT
IN12
MINUTES
GETINSTANT
SEXAPPEAL
BENCH22%
MORENOW!
179
EXPERT
FITTIPS
BEATSTRESSTO
GETSTRONGER
D
WORULSIVE
EXCL
THE BEST
ATHLETE EVER
Michael Phelps on what made him the greatest
31-day
3 ways to
Eat carbs to
PYour
fitness plan Ptorch fat Pget ripped
p52
p16
p100
FEBRUARY 2013 4.20
BEST AKBSS
SNAC
6
4
NEW COVRESE
MO
SIX-PACTKS
SECRE
WorldMags.net
hugoboss.com
WorldMags.net
WorldMags.net
I DONT EXPECT SUCCESS

I PREPARE FOR IT
RYAN REYNOLDS
BOSS BOTTLED.
FRAGRANCE FOR MEN
WorldMags.net
WorldMags.net
HELLY HANSEN CATWALK
Aurelien Ducroz
World Champion Freeride Skier
Lofoten, Norway
Scandinavian Design is the cornerstone in all Helly Hansen gear. The optimal
combination of purposeful design, protection and style. This is why professional
athletes, patrollers and discerning enthusiasts choose Helly Hansen.
CONFIDENT WHEN IT MATTERS
WorldMags.net
WorldMags.net
WorldMags.net
Contents
WorldMags.net
p42
THE GREATEST
Phelpsongolf,
his bestracesand
whatcomes next
WIN!
Onthecover
Blast your gut
One kettlebell is all you need

to carve yourself a six-pack
Gym membership p161
FREE!
Earphones p148
p143
Instant attraction
p21
Supersize your bench
p24
179 ways to improve
p117
Torch fat, look amazing, kick date night

up a notch it couldnt be simpler
Use verbal cues to improve instantly
p109 Abs snacks
Six-packs are built in the kitchen.

These 27 foods are your tools
p149 Middle management
Still doing sit-ups? Update your

routine with these essentials
p137 Hard core
Every good six-pack needs support.

Carve your whole midsection into flawless
shape with these four simple moves
Our Trainer section is chock-full of advice

and tips to get you in supreme shape
Strength, not stress

Calm down, beef up
p42 One man, 22 medals
Record-breaking Olympian
Michael Phelps talks exclusively
to MF about his plans for the future
p24
COVER
SUBSCRIBE TO MENS FITNESS
Model Richard Pearce@WAthletic

Photography Glen Burrows
Grooming Danielle Ogilvie using Kiehls products
And get 5 issues of the print or digital edition

plus BioSynergy Thermogen fat-burners free
6/FEBRUARY 2013/menstness.co.uk
WorldMags.net
For more details see p74 or go to

mensfitness.co.uk/links/subscribe
Issue151
WorldMags.net
February2013
15 Fit List
Swing your way to awesome cardio

+ The worlds best abs move +
Fat-burning aphrodisiacs + Must-have
smartphones + The perfect punch +
Rory McIlroy on learning from defeat
35 Experts
Build your biceps like Charles Poliquin

+ Training tips from Jessica Enniss coach
+ Tim Ferriss on how to master anything
42 Features
Michael Phelps talks golf and golds

+ 31 days to ultimate fitness + Why
everything you know about fitness
is wrong + Are you in the gym elite?
77 Out There
MF jumps off a cliff

+ Gearing up with the best road running
shoes for any budget + Downhill mountain
biking - the ultimate adrenaline sport
95 Eat Fit
Metabolism boosters to help you get lean

+ The only cooking oils your kitchen
needs + Slow-carb lamb + Perfect
eggs - any style + 27 six-pack snacks
117 Trainer
Fast-track your fat loss
p143
Footwear for pressing success

+ Four core-carving moves + Two
dumbbells, one workout + Keeping
your fitness resolutions on track
+ Snowboarding stretches
Editors letter
Going downhill fast
p87
Quick muscle soup
p23
Ones for the road
p83
Food of love
p21
WorldMags.net
There are two big reasons why

your New Year fitness plans
might falter. The first is making
the effort but following bad
advice. You might, for example,
think that if your goal is to sculpt
a six-pack, you need to eat
less fat and do more crunches.
If thats your view, youre misguided,
and we explain why and what you
should be doing in Everything You
Know About Fitness Is Wrong (p68).
The other big pitfall is suddenly
adopting a training regime that would
make an Olympian shudder and a
diet that would make a supermodels
stomach rumble. The smart thing to do
is to make small changes gradually, like
the ones suggested in 31 Days To Your
Fittest Year Ever (p52). Your first task
is to drink more water. If that seems
like an insurmountable challenge, you
may want to try a different magazine.
Jon Lipsey, Editor
menstness.co.uk/FEBRUARY 2013/7
TheMFers
WorldMags.net
Issue151
The sta of Mens Fitness are always in the thick of the action
Subscribe to MF and get

five issues of the magazine
for 5 plus free BioSynergy
fat-burning supplements
JOE, deputy editor
What Ive been up to Getting in front

of the camera to demonstrate all the
exercises I did to get in shape for the
cover of the September issue of Mens
Fitness. This wasnt just to satisfy my
own vanity the shots will appear in
our brand new MagBook, 12 Week Body
Plan. It contains the complete training
programme, nutrition and supplement plan
I followed for more details, see below.
JOEL, features editor
What Ive been up to Visiting Brazil for a

holiday, although I still managed to get
some training in thanks to the excellent
outdoor gym on Rios Arpoador beach.
Its all concrete weights, pull-up bars, and
benches with wooden uprights, and the
seas much better than a shower. I also
took the opportunity to do some Brazilian
jiu jitsu at the citys renowned Checkmat
academy, and got my arse kicked.
JAMES, feature writer
What Ive been up to Pelting down a French

glacier in the Mountain of Hell downhill
mountain bike race. I was nervous on arrival
because its been years since Ive been on
a mountain bike but a days practice, a few
bracing crashes and a broken bike later, I
dredged up something that could pass for
decent cycling form. Discovering the balls
to hit 2m-high drop-offs proved somewhat
harder. Read the full story on p87.
BEN, staff writer
What Ive been up to Attending a jeet

kune do class at Elements Martial Arts
in Brighton (elementsmartialarts.co.uk).
JKD was devised by martial arts legend
Bruce Lee as a hybrid of traditional martial
arts and direct, practical movements that
would be effective in real-life combat.
The combination of aerobic/anaerobic
exercise with ballistic movements
makes it a great workout too.
Two great new MF books
Call 0844 844 0081 or

go to mensfitness.co.uk/
links/subscribe
For overseas subscriptions
information call +44 (0) 1795 592916
Already a subscriber? Renew
your subscription or change
your details at subsinfo.co.uk
MENS FITNESS Dennis Publishing Ltd,
30 Cleveland Street, London W1T 4JD
Editor
Deputy Editor
Art Director
Managing Editor
Features Editor
Designer
Staff Writer
Features Assistant
Staff email
Thanks this issue
EDITORIAL
Jon Lipsey 020 7907 6515
Joe Warner 020 7907 6521
Donovan Walker 020 7907 6522
Chris Miller 020 7907 6520
Joel Snape 020 7907 6816
Rob Lavery 020 7907 6518
Ben Ince 020 7907 6528
Sam Rider 020 7907 6523
firstname_lastname@dennis.co.uk
Marc Southey (art),
Jo Williams (subbing)
DIGITAL
Head of Content Nick Hutchings
nick_hutchings@dennis.co.uk
SEO Manager Kimberly Shepherd
kimberly_shepherd@dennis.co.uk
Content Manager Max Anderton
max_anderton@dennis.co.uk
MANAGEMENT
Group Publisher Russell Blackman 020 7907 6488
Group Managing Director Ian Westwood
Group Advertising
Manager
Advertising Manager
Account Manager
Classified Sales Executive
Creative Solutions
Project Manager
Northern Representative
ADVERTISING
Claudia Nicoletti-Dowd 020 7907 6702
Rick Asiyani 020 7907 6713
Stephen Cooke 020 7907 6558
Kathryn McCabe 020 7907 6557
Avril Donnelly 020 7907 6618
Steph Binns 01423 569553

Fax 01423 709319
Managing Director Julian Lloyd-Evans
MARKETING
Marketing Manager Juliette Cooper 020 7907 6424
Partnerships Manager Sophie George 020 7907 6853
PRODUCTION
Senior Production Daniel Stark 020 7907 6053
Executive
SUBSCRIPTIONS/NEWSTRADE
David Barker 020 7907 6489
James Mangan 020 7396 8042
Holly Mills 020 7907 6158
Anj Dosaj-Halai 020 7907 6132,
anj_dosaj-halai@dennis.co.uk
Licensing Manager Carlotta Serantoni 020 7907 6550,
carlotta_serantoni@dennis.co.uk
Newstrade Director
Newstrade Manager
Direct Marketing Manager
Syndication Sales Manager
Chief Operating Officer/

Chief Financial Officer
Group Finance Director
Chief Executive Officer
Chairman
SENIOR MANAGEMENT
Brett Reynolds
Ian Leggett
James Tye
Felix Dennis
Mens Fitness is available for syndication and

international licensing.
Plea
Please contact Nicole Adams on nicole_adams@dennis.co.uk
or +44 (0) 20 7907 6134 for details.
Did you know? You can reserve a copy of Mens Fitness free
at a
any newsagent in the UK. Ask your newsagent for details.
Out
20th
Dec
Out
22nd
Dec
Origin
Origination
and retouching by Mullis Morgan. Printed by BGP. Distributed by Seymour Distribution,
2 East Poultry Avenue, London EC1A 9PT. Tel 020 7429 4000. Mens Fitness, copyright 2012 by
Dennis Publishing Ltd. All rights reserved. Mens Fitness is a trademark and may not be used or
reprod
reproduced
in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd.
Mens Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the
follow
following terms: namely that it shall not without the written consent of the Publishers first given be lent, resold,
hired out or otherwise disposed of by way of Trade at more than the recommended selling price shown on the
cover and that it shall not be lent, resold or hired out in a mutilated condition or in any unauthorised cover by way
of Tra
Trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.
FOLLOW US
facebook.com/MensFitnessMagazine
twitter.com/MensFitnessMag
WorldMags.net
The paper used for this

magazine is produced
from sustainable fibre,
manufactured by mills with
a valid chain of custody.
Words John doe Photography Jane doe
Keen to get your hands on every bit of training info

you can? Try these new Mens Fitness MagBooks.
Workout Manual is full of the best routines and
expert advice from the pages of MF to help you get
fitter, stronger and better at sport, while 12 Week
Body Plan demonstrates how Joe Warner built a
cover model body in three months and shows you
how to do the same. Buy them from magbooks.com.
February2013
WorldMags.net
WorldMags.net
WorldMags.net
THE uLTImATE CYCLING EXPERIENCE

WorldMags.net
WorldMags.net
LIVE THE LIFE OF A PRO CYCLIST

AND DISCOVER A BRAND NEW
TYPE OF CYCLING HOLIDAY
ACCOmmODATION
RECOVERY
Exclusive 5* luxury villas in locations

great for riding
Latest post-ride recovery technology

NormaTec Recovery System
SuPPORT
NuTRITION
Vehicle supported rides carrying food, drink,

spare wheels & clothing | Race experienced
guides | Bike mechanic
Fresh cooked meals | Created by a leading

sports nutritionist | Prepared daily by our chef
TRAINING
TERRAIN
Challenging routes | Stunning scenery
Power Meter rental to boost your training
ESCAPE TO THE WARm WEATHER FOR A PRO CYCLING EXPERIENCE

AT A NEON VELO WINTER TRAINING AND RECOVERY CAmP
NEON-VELO.COm/mF01
WorldMags.net
WorldMags.net
THE BIG
PICTURE
Liveby the board

When the Red Bull Cliff Diving World Series
came to the UK for the first time, MF was
there. Our man Warren Pole may not
have emulated Ukrainian diver Anatoliy
Shabotenko (pictured) with a twisting,
dizzying, death-defying 27-metre leap into
the Blue Lagoon in Pembrokeshire, but he
wasnt going to miss out on the adrenalinepumping action. Turn to p77 to find out how
Warrens attempts at cliff diving went.
WorldMags.net

Photography Red Bull
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
YOUR COUNTDOWN TO A FITTER LIFE
WorldMags.net
Hit the streets with

our top running tips
and shoes p16
To get the perfect

abs you need to
roll with it p18
Inspiration for
those wanting to
lose weight p21
How talking can

help you improve
your lifts p24
We round up
the very latest
smartphones p30
Swingmore
togetfitter
Short, high-rep kettlebell sessions

will inflate your lung capacity
Do a high-rep kettlebell workout and you

will improve your cardio fitness as well
as boosting your strength endurance,
according to new US research. When
subjects did as many swings as possible
in 12 minutes, clocking up an average of
265 reps with a 16kg weight, the training
effect led researchers to conclude that the
exercise can impart a metabolic challenge
of sufficient intensity to increase VO2 max,
the bodys ability to use oxygen. They
also said that kettlebells provide a useful
tool with which coaches may improve the
cardiorespiratory fitness of their athletes.
Words Jon Lipsey Illustration Peter Crowther@Debut Art
For a
12-minute
kettlebell
workout, turn
to p143
WorldMags.net
WorldMags.net
Runitoff
Get off the treadmill and forget pounding the

pavement. These running techniques are
much more fun and will burn loads of fat
Trail running
High-intensity
interval training
Cross-country
running is a great
alternative to city
running, says
Geracimo. The
constant body
adjustments required
to navigate uneven
terrain provide
a tough physical
workout that burns
more fat than running
on even ground and
avoids the damaging
jarring effect of
road running.
HIIT combines
repetitions of highintensity exercise
with lower-intensity
intervals, says trainer
Pete Geracimo of
KX Gym (kxlife.co.uk).
'This improves your
athletic capacity
and your bodys fatburning ability. High
intensity means near
maximum effort,
while low should
be around 50%.
HIIT session
20-30sec sprint
1min easy jog
Repeat for 15-20
minutes
Find your
feet
Whatever style of
Track sessions
Discover your inner

Usain Bolt or Mo
Farah. Find your
local 400m track
and join in group
track sessions, says
Geracimo. Training
with others is a
great way to keep
you motivated and
competing against
others will spur you
on to improve. Youll
still be burning lots of
calories long after you
take off your spikes.
Track session
400m hard
400m easy
Repeat four
times
TRADITIONAL
TRAIL
PERFORMANCE
MINIMALIST
BAREFOOT
Salomon
Speedcross 3
Saucony
Xodus 3.0 GTX
New Balance
Performance M890V2
Adidas
AdiPure Gazelle
Vibram FiveFingers
Sprint
Beginner
Any
Experienced
Intermediate
Experienced
KEY FEATURE
Cushioning for
heelstrikers, protecting
the achilles, calf and
knees.
The shoe digs

into the ground to
provide traction.
Cushioning and
durability is stripped
away to reduce weight.
The midsole mimics

the natural stability
of bare feet.
No extra support. Many

runners find they help
reduce injury and
improve efficiency.
TOP TIP
If youre a beginner,
have your running gait
analysed to ensure you
get the right support.
If the surface is soft

enough that you can dig
your sole into it, use a
trail shoe such as this.
It will help improve your

running times try it if
youre aiming for a sub2hr 45min marathon.
Teaches you to run on

your forefoot as a bridge
between traditional
shoes and barefoot.
Dont just switch over

integrate them slowly
into your training.
DETAILS
95
surfdome.com
110
saucony.co.uk
68
surfdome.com
85
adidas.co.uk
89
vibrams.co.uk
Words Sam Rider Photography Danny Bird, Hugh Threlfall
running you choose,

pick the right shoe
with tips from Jamie
Smith, manager
of the Sweatshop
store in Reading
(sweatshop.co.uk)
EXPERIENCE LEVEL
WorldMags.net
WorldMags.net
Chronograph
Wor ld Time
Alar m
Back-light
10 Bar Water R esistance
From the Nairobi Collec tion PV4005X1
WorldMags.net
WorldMags.net
Ready
toroll
Add barbell rollouts to your

regime for rock-hard abs
BARBELL
ROLLOUT
Sets 4
Reps 6-8
MUSCLE
TIP
Be aware of
your abs
5Get on your knees with your arms

extended and your hands holding a barbell
with a shoulder-width grip. Slowly roll the
barbell away from your body, keeping your
core braced throughout.
5Once you have extended

until your torso is parallel to the
ground, contract your abs to
pull the bar back towards your
body to the start position.
If you focus on how your

core muscles move during
abs exercises, they will
grow back bigger and
stronger. Research has
shown that being aware
of your muscles as they
work improves the
mind-muscle connection,
allowing you to work them
harder for greater results.
ABS
Words Joe Warner Photography Tom Miles

Model David Peters@MOT
MYTH
f you thought barbells were only good for big strength

lifts such as squats, deadlifts and bench presses,
its time to think again. The barbell rollout is one
of the hardest and consequently most effective
abs moves for building a rock-solid six-pack.
The key to making this move as effective as it
can be is to keep tension on your entire core during
every rep, forcing these muscles to work overtime to
stabilise your torso. This means you wont be doing
high-rep sets because the focus should be on slow,
high-quality reps to reap the maximum results.
To keep
tension on the
muscles, dont
go fully upright
at the end of
each rep
Doing lots
of sit-ups
is the best
way to build
a rock-hard
six-pack
his myth has been around as long as

men have coveted an impressively
defined core. However, sit-ups dont
directly target the abs muscles, making
them ineffective at crafting a six-pack.
Instead they work small, stabilising
muscles within the hip joint. Great for
hip strength, rubbish for abs. Instead
of wasting hours on sit-ups, focus on
barbell rollouts, crunches and leg raises.
For more abs exercises go to mensfitness.co.uk/links/absmoves

WorldMags.net
WorldMags.net
DRY SKIN?
Available at selected Boots
Shop online at boots.com
WorldMags.net
Shop online at boots.com
Subject to availability
Subject to availability
WorldMags.net
WorldMags.net
WorldMags.net
Turn her on
Want inspiration to lose weight? Look no further

Every woman wants her man to look fit and
healthy but, according to a survey, almost
one in five goes further and admits that
seeing their other half trying to lose weight
is a turn-on. Youd think that was inspiration
enough to ditch your gut, yet only 6% of
men admit to dieting to get more action.
The foods below will help and also serve
as aphrodisiacs, so treat yourself and your
partner to get fit and invigorate your sex life.
Hot chillies
Capsaicin, found in
fiery peppers, increases
blood circulation and
stimulates nerve endings
while firing up your bodys
fat-burning ability.
Salmon
Oily fish is packed with

omega 3 fatty acids, which
have been found to boost
the pleasure hormone
dopamine.
Seeds
Pumpkin seeds are rich

in zinc and vitamin E,
which raise levels of
the sex hormone
testosterone, as well as
omega 3 fats.
Choose the best styling

product for your barnet
with these expert tips
from Michael Douglas,
style director of
Head & Shoulders
and Shockwaves.
Gel
Wax
Mousse
Putty/clay
Cream
Appearance
Silky but sticky feel.
Harder and stiffer

than gel.
Similar to gel,
but lighter.
Thick and firmer

than gel and wax.
Silky and light.
Key feature
Provides strong hold

with added volume.
Gives hair the just

got out of bed look.
Adds volume to hair.
Gives hair a
matte finish.
Provides moisture for

a continuous wet look.
Best for
creating big quiffs

and extreme styles.
all hair types

and lengths.
thin or limp hair.
giving lots of texture

to short hair styles.
dry hair.
Technique tip
Blow-dry it in your
hair for a natural hold
without a sticky look.
Use a hard wax for

short hair and a soft
wax for longer styles.
Apply to damp hair

and blow-dry.
Only use in long hair if

its soft to the touch.
It doesnt tend to dry

out, so use sparingly.
WorldMags.net
Words Sam Rider Photography Shutterstock

Sources LighterLife, One Poll, WHFoods
In fine style Make sure your hair has the right stuff
WorldMags.net
WorldMags.net
WorldMags.net
Superbowl
Get loads of goodness in one dish with this quick soup
Words Ben Ince Photography packshotfactory.co.uk Food styling Karol Gladki
minute
meal
Few dishes do as good a job of keeping you warm in winter as

soup. This comforting broccoli and stilton soup is packed with
nutrient-rich vegetables, takes minutes to prepare and is
guaranteed to give you a boost when the going gets cold.
INGREDIENTS
1tbsp olive oil / onion,
diced / 1 garlic clove,
crushed / 250g broccoli,
cut into florets / Handful
of spinach / 150ml vegetable
stock / 1tbsp stilton, crumbled
/ 1tbsp toasted almonds /
Salt and pepper to season
TO MAKE
Heat the oil in a pan over a medium heat.
Add the onion and garlic and cook until
the onion is softened.
Add the broccoli, spinach and stock,
and bring to the boil.
Remove the mixture from the pan and
blend until smooth.
Serve with the crumbled stilton and
toasted almonds on top.
BROCCOLI
is high in chromium,
which the body needs to
build muscle, reduce body
fat and produce energy.
GARLIC
can help to lower
cholesterol and protect
blood vessels from
oxidative stress.
For more healthy meals that are ready in minutes go to mensfitness.co.uk/links/tenminute
WorldMags.net
WorldMags.net
Talk itup
Stats show that high

levels of stress prevent
your body from building
muscle and losing fat.
Heres how to reduce it.
Use verbal encouragement to bench press more weight
Getting verbal encouragement while

youre bench pressing can increase
muscle activation in the pec major the
key muscle in the move by 22%, a study
published in the Journal Of Strength
And Conditioning Research shows.
When subjects were told to focus on
the chest muscles during a lift weighing
BEAT STRESS
GET STRONGER
50% of their one-repetition maximum, this

prompted them to switch on. This is useful
because theres a correlation between
muscle activity and how much weight you
can shift. Make the instruction about the
muscle shouting its all you or one more
rep, big man while your partner is on the
bench will just annoy your fellow gym-goers.
72%
of people who exercised

on a work day reported
more successful time
management in a study at
the University of Bristol.
minutes of reading is
enough to reduce stress
by two-thirds, according
to a University of Sussex
study that measured
resting heart rate and
muscle tension.
85
Words Jon Lipsey, Mark Bailey Photography Tom Miles
beats per minute is the

desirable tempo of music
to reduce stress levels
at work. Oasiss Dont
Look Back In Anger
is a suitable choice.
BENCH MORE RIGHT NOW
Three ways to improve your bench press instantly, from MF s muscle expert Charles Poliquin
Ensure you have a shoulder-width grip

on the bar. Too wide and youll place
too much strain on your shoulders,
too narrow and youll be working
the triceps more than the chest.
Pretend you are trying to pull the

bar apart (rip it in the middle) as
you press. This has been shown to
increase the activity of your triceps
so you can lift more weight.
When the weight feels heavy,

drive the back of your head into
the bench. This activates an innate
reflex that will allow you to lift
as much as 5% more weight.
30
minutes of moderateintensity exercise helps

maintain low anxiety
levels, says a study
published in Medicine
And Science In Sports
And Exercise.
For more bench press tips from Charles Poliquin go to mensfitness.co.uk/links/poliquinpress

WorldMags.net
WorldMags.net
Giving Yu!
a healthy
boost!
Just Fruit
Chews
Yu! Bars
(av. 40% fruit)

Jam-packed with fruits and
cereal in a tasty yogurt-coating
Strawberry, Cherry,
Wild Berry, Apricot
and Blueberry
100% fruit, one of your 5-a-day;

low in calories, fat free & no
added sugar Strawberry,
Blueberry, Mango, Cherry,
Blackcurrant
and Raspberry
Where can Yu! find them?
Find the perfect healthy snack for Yu! in the healthy snacks and home
baking aisles (with the dried fruit) at Tesco & Sainsburys stores
nationwide now. The Bars can also be found in Waitrose.
For more information, head to www.yuhealthysnacks.co.uk
(for a chance to WIN an action-packed holiday worth 1,500)
or call us on 01344 707363
WorldMags.net
WorldMags.net
Setthepace
This new boot is ideal for speedy strikers

Puma EvoSpeed 150
Being able to change direction at speed is

a crucial skill for any forward, regardless of
whether theyre playing Sunday league or
Premier League football. Thats why Puma
has equipped the EvoSpeed with a Pebax
outsole and a mid-foot stability insert,
both of which help to provide optimal
flexibility, allowing you to alter your course
without losing your balance. Its lightweight
design helps to ensure you can play at top
speed its worn by the likes of fleetfooted Manchester City star Sergio Agero
while its anatomically shaped K-Leather
upper offers maximum sensitivity for
precise penalty box finishing.
Words Ben Ince, Sam Rider Photography Danny Bird

Nick Levett is National Development Manager of Football at the FAs St Georges Park
A heel
counter protects
the sensitive
area around
the achilles
The internal
Everfit cage
allows great
ease of
movement
Give me five
The speed and constant
adjustments required by
five-a-side football make it a
great way to keep fit. It also
works as a challenging highintensity interval session,
according to research published
in the Journal Of Strength And
Conditioning Research. Use
these tips from FA coach Nick
Levett to hone your game
while you boost your fitness
Movement
Use dummy runs to

shake off your marker.
Fake to go one way
then quickly change
direction to find space.
That extra metre of
space can be vital.
First touch
Passing
Shooting
Communication
Before you receive the Disguise your pass to When you shoot, use Tell your team-mates
ball, get your head up
fool the opposition.
the inside of your foot if they have space to
to recognise where the Change the angle of
for accuracy. If you
turn or an opponent is
space is. Then when
your foot at the last
have a chance but the
near (man on). This
you get the ball you
second or try to look angle is tight, look for a helps them make a
can exploit that space away from the player
better-positioned
quick decision, giving
to start an attack.
youre passing to.
team-mate.
your team the edge.
For more of the best football boots around go to mensfitness.co.uk/links/bootroom

WorldMags.net
WorldMags.net
Your
trail
starts
here
Your Best ride starts at

a speCialized ConCept store.
Whatever you need, our highly trained staff have the knowledge and experience to
match you to the bike you want, in the size you need. Thats why were Specialized.
speCializedConCeptstore.Co.uK
speCializedConCeptstoreuK
OUR STORES:
Birmingham
Bristol
Chester
harrogate
london Covent garden

london ruislip
london
Kingston
WorldMags.netneWBurY
plYmouth
staFFord
WorldMags.net
Powder power
Why it pays to have sodium bicarbonate in your corner
GET THE
JAB DONE
Master this fundamental

punch in three simple steps
st
If you want to sting like a bee when you throw a punch, try taking a
pre-fight dose of sodium bicarbonate also known as baking soda.
When study subjects were monitored over four three-minute rounds,
the group who had taken sodium bicarbonate experienced a significant
increase in punches landed compared with fighters in a control group,
according to the Journal Of Strength And Conditioning Research. The
theory is that it helped to control blood acidity levels and delay fatigue.
To make your shots even more effective, follow our expert tips.
STANCE
Your feet need to be wider than your
hips, with your lead foot the
opposite to your strongest hand in
front, says striking coach Kenny
Moyston. Keep your hands high and
elbows tucked in for a guard.
TWIST
Step forward with your lead foot
and rotate your whole body, from
your feet, up through your hips and
shoulders to generate power.
Words Jon Lipsey, Ben Ince Photography Tom Miles

Kenny Moyston (kenshiro.co.uk) is head striking coach at ZT Fight Skool in Brighton
SNAP
Use the power to snap your lead
hand out straight at your target,
keeping your other hand up. Return
to your guard position, tucking
your elbows back in to your ribs.
BAG TO BASICS Improve your striking skills with our users guide to punchbags
Heavy bag
Ideal for practising

most strikes its
substantial enough to
absorb power shots.
Coachs tip Try to
work the bag for three
minutes without losing
form, says Moyston.
Pace yourself if
you throw 20-punch
flurries youll burn
out in 30 seconds.
Speed bag
Ideal for building

hand speed and
muscle endurance.
Coachs tip Start
slowly and build up
your speed. If you
try to hit it too
hard from the outset,
itll be impossible
to generate a
good rhythm.
Angle bag
Ideal for throwing

strikes at upward
angles such as
uppercuts and
upward knees.
Coachs tip Dont stand
still youll get more
out of your sessions
if you move around
the bag and work on
your footwork while
throwing strikes.
Floor to ceiling ball
Ideal for working on

your speed, timing
and head movement.
Coachs tip Make
sure you only hit
this ball with light
shots. If you throw
a strike with real
power it will just
bounce back and hit
you in the face.
For more boxing tips and workouts go to mensfitness.co.uk/links/boxingfit

WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Ringleaders
Get the lowdown on the latest smartphones
from Paul Briden of knowyourmobile.com
Apple iPhone 5
Words Sam Rider, Saajan Raja Photography Hugh Threlfall
Platform iOS 6
Even with its enlarged
102mm retina touchscreen
and robust aluminium
unibody, the iPhone 5 is
lighter and thinner than
previous models while
offering the same crystalclear visuals. Theres a
processor upgrade and the
camera has been tweaked
to allow for HD video calls.
Why buy it Its familiar
software makes it easy
to use, and its faster than
ever with enhanced apps
functionality thanks to a
redesigned App Store.
529 apple.com/uk
Motorola RAZR i
Platform Android 4.0

Although a mere 8.3mm
thick, the RAZR i is
hard-wearing due to its
aluminium and Kevlar
body. Its also treated
with a splash-resistant
coating inside and out
so a spot of moisture
won't kill it. An Intel 2GHz
processor helps it run at
an impressive speed.
Why buy it Its longlasting in every sense
both physically durable
and, with a massive
2000mAh battery, able
to stay charged for ages.
345 amazon.co.uk
AFTER EFFECT
Heres how to make the

perfect post-workout shake
The benefits of a rigorous workout can

be undone if you dont take on the right
nutrition after training. Consuming the
optimal blend of nutrients straight away
is the most beneficial way to ensure
muscle synthesis, according to research
published in the American Journal Of
Clinical Nutrition. Heres what you need.
Nokia Lumia 920
Platform Windows
Phone 8
The display is huge and
extremely sharp, giving
the iPhone a run for
its money. Films and
games look particularly
good, even in direct
sunlight. It also has 4G
data capability and the
8.7-megapixel PureView
camera uses advanced
stabilisation techniques.
Why buy it It delivers
the best-quality pictures
and video of any
current smartphone.
20 with EE contract
nokia.com/gb-en
Samsung Galaxy S III HTC 8X
Platform Android
4.1 Jelly Bean
The picture quality is
top-notch thanks to the
large 122mm display and,
alongside the 1.4GHz quad
core processor, this makes
it a great device for gaming
and films. The Jelly Bean
OS is Androids best yet
and provides a remarkably
smooth interface.
Why buy it Its now easily
the equal of Apple for
both ease of use and
apps, with 700,000 in
the Google Play store.
Free with Vodafone
contract vodafone.co.uk
Platform Windows
Phone 8
A 110mm Super LCD2
display provides excellent
visual clarity, while its
attractive rubberised
matte-finish body is also
available in red, yellow
or blue. The 8X also
has Dr Dre Beats Audio
sound enhancement
for improved audio.
Why buy it It does the
important things well
messaging and social
network integration and
is the lightest Windows
8 phone at just 130g.
400 amazon.co.uk
Milk or water
Milk contains muscle-building protein, calcium to strengthen

your bones and iodine to help regulate your metabolism. The
other option you can use is water, which will rehydrate you after
a punishing workout.
Dextrose 40g
This contains fast-release carbs that cause an insulin spike,

driving nutrients to your muscle cells to speed up recovery.
Creatine 3-5g
Naturally produced by the body from amino acids, creatine

helps to supply energy to your muscles, helping you train
harder. Exercise depletes your stores, so you should replenish
them as soon as possible.
Whey protein 30-45g
This is the most quickly digested form of protein and has a

100% bioavailability, meaning nothing is wasted its all used
to rebuild your muscles.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Iron man
Golfer Rory McIlroy turned early disappointment into world

dominance and hes not going to loosen his grip on greatness
Im an athlete, not just a golfer.

The way golf has evolved means
you need to be an athlete now
more than ever. The gym is a
big part of my training regime,
as well as getting my diet right.
Words Thomas Unsworth Photography Getty
I worked hard to build muscle

and now its important to make
sure I keep it. I lift weights a lot
and have also started doing a
lot of single-leg work to help
balance both sides of my body.
I do enjoy running and will use
the treadmill a bit, but Im careful
not to do too much running.
I wasnt ready to win the US
Masters in 2011 [McIlroy led
by four shots going into the
final round but hit a round of
80 to finish joint 15th]. I wasnt
ready to win any major. The
experience showed me there
were parts of my game I needed
to analyse and that I also
needed to improve mentally.
I went away and did that.
Winning my first major was a
result of the mental changes I
made. I went into [the Masters]
wanting to win but not really
believing I could. But I went into
the US Open a couple of months
later knowing I could do it. I felt
ready to win and I didnt want

to just turn up and compete
[he won by eight shots].
Everyone has bad days at the
office and you need to get your
head around that, no matter
what you do. But you cant
dwell on it. You need to move
on, learning from your defeats
and disappointment. Thats a
big part of being a top athlete.
Relaxing when away from
sport is the key to dealing
with the stress of the big
tournaments. My parents and
Caroline [Wozniacki, professional
tennis player and McIlroys
girlfriend] help me switch off.
You need to unwind when play
has finished. Having the right
people around you makes
the world of difference.
Nothing feels as incredible
as winning as part of a team.
Winning a major was amazing,
but the 2012 Ryder Cup victory
is my career highlight to date.
Its always special to win
the Ryder Cup but the way

in which we did it [after a
dramatic final-day comeback]
made it extra special.
Winning is addictive and I want
to keep on playing and winning.
I now enter every tournament
expecting to win it. In reality that
is never going to happen so Im
not going to put pressure on
myself by setting a target. Ive
won two majors [his second was
the 2012 US PGA] and Im only
just getting started, so I hope
theres a lot more to come, but
Im not going to say I can match
Tiger [Woods, 14-time major
winner] or Jack [Nicklaus, 18-time
major winner]. You never know
in reality I might even be able
to surpass them.
I want to compete in Rio in
2016. Id love to go to the
next Olympics and I dont
think there was anybody who
wasnt inspired by the events
in London. I hope making golf
an Olympic sport encourages
more people to take it up.
Everyone has bad days at the office but

you cant dwell on it. You need to move
on, learning from your disappointment
WorldMags.net
TEE TIME
Follow McIlroys tips

for a huge tee shot
Train your torso
Bulking up my upper body has

helped me so much. It isnt that Im
hitting the ball any further but it
takes less effort and my swing is
much smoother. The more strength
I have, the less effort I need to put
in and the more control I have.
and your legs
You need to work on your lowerbody strength too because you

need to be able to support your
torso. Balance is everything in
golf and strong legs will support
your torso when going for power.
Practice
makes perfect
Theres no better way to perfect
your swing than to take yourself
down to the driving range and hit
balls for hours. You need to take
care of your shoulder if youre doing
this often, and make sure you get
massage work when needed.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
The best advice from the biggest names in tness
MUSCLE EXPERT
PERT p36
Photography Getty
Charless
Poliquin
in
Tim
Ferrisss
GUEST EXPERT
ERT p38
OLYMPICS EXPERT
ERT p40
WHY YOU SHOULD

HOULD
LISTEN TO HIM
M
He is the worlds
rlds
leading authority
ority
on strength and
conditioning and
has trained
Olympians in
12 sports.
WHY YOU
U SHOULD
LISTEN TO HIM
Hes a bestselling
stselling
author whos
os
perfected the art of
learning anything,
fro
from languages
uages to
sports, in a short
space of time.
e.
WHY YOU SHOULD

HOULD
LISTEN TO HIM
He coached Jessica
essica
Ennis to Olympicc
Enn
heptathlon
gold
hep
old in
Lon
London and was
as
nam
named coach of the
year 2012 by
yea
Spo
Sports Coach UK.
WorldMags.net
Toni
Minichiello
ello
People thought
Jess was too small
to succeed. But we
made sure she
focused on herself and
didnt get distracted,
and that helped
her improve
Muscle
WorldMags.net
Buildbigbiceps
Bored of doing the same old biceps exercises over and over again? Here are
five must-do moves to get sleeve-busting arms from Charles Poliquin
There are dozens of biceps

exercises. The trouble is,
unless youre involved in
this business full-time, you tend to adopt
a few exercises and do them over and
over again to the exclusion of all others.
This is simply a list of five of my
favourites. Obviously, many of them will
be familiar to you. However, you may want
to read the descriptions anyway because
you might discover a new way to do that
particular movement or you might find
that youve been doing it incorrectly.
L One-arm dumbbell preacher curl
Most biceps exercises require some

assistance and stabilisation work by
other muscle groups, but the preacher
bench was designed to isolate the biceps.
Most gyms have standing and sitting
preacher benches. I prefer the seated
version because it minimises cheating.
Sit on the bench with one arm fully
extended. Use your free hand to lock your
triceps in position. As you curl the weight,
keep your neck aligned by looking straight
ahead. You want to keep tension on the
muscle throughout each rep, so dont curl
the weight up until your forearm touches
your biceps, but make sure you do lower
the weight all the way back to the start.
Most biceps exercises require some assistance and

stabilisation work by other muscle groups, but the
preacher bench was designed to isolate the biceps
L Incline dumbbell curl
This is a simple, common exercise

and the most effective for isolating
the long head of the biceps, but I see
it done incorrectly time and again.
Recline on an incline bench with a
dumbbell in each hand and your arms
fully stretched out. Curl the dumbbells up
together while keeping your elbows still, at
least through the first 90. Keep your palms
facing up at all times so your elbow flexors
are well stretched. Heres a tip: if your head
comes off the bench no matter how hard
you try to keep it down, roll up a towel and
place it between your neck and the bench.
Youll find it increases your strength.
I recommend the incline dumbbell curl
as a staple of your arm workouts, especially
if you want to do specialised work for the
long head of the biceps. Just make sure you
change the angle of the bench every six
workouts so your muscles dont adapt.
L Dumbbell concentration curl
The concentration curl can be performed in a

standing or a sitting position but I prefer the
latter. When youre standing, your nervous

system has other responsibilities such as
maintaining balance, but if you sit down it
has its full attention on the movement.
Sit on a bench, lean over and grab your
dumbbell. Sit back and rest your triceps
against your inner thigh. Keep a slight arch in
your back while leaning over the dumbbell.
Make sure to curl the dumbbell slowly and
deliberately until full range is completed
the dumbbell should be near your pectoral
muscle. Its crucial that you lower the
dumbbell until your arm is fully extended.
L Close-grip chin-up
If your arms havent grown for a while, you

might want to consider doing this move more
often. Its a surefire mass builder. Grasp the
chin-up bar with a close grip. The palms
of your hands should be facing you about
8-12cm apart. Pull yourself up until your
chin clears the bar. Do this very slowly it
should take about 15 seconds or so. Then,
slowly lower yourself to the start position.
You wont get many reps in the bag,
but that doesnt matter because you want
to expose your muscles to the maximum

amount of tension. And dont shortchange yourself by not coming all the
way down. Range of motion is critical.
L Seated Zottman curl
This is one of the best upper-arm builders. It

feels uncomfortable at first, so it may take a
few workouts to get used to this movement.
Grasp two dumbbells and sit on a flat
bench. Fully extend your arms downward
and keep your palms facing forward. Begin
curling the weight, but keep your palms
extended away from your body the
tendency is to curl the wrist upwards, but Im
asking you to extend the hand backwards.
Once you reach the top, rotate your hands
so your palms are now facing downwards
and straighten the wrists so, in effect,
youre ready to do the eccentric portion of
a reverse dumbbell curl. Slowly lower the
dumbbells, keeping your elbows glued to
your sides throughout the entire exercise.
Get advice, find a course and buy
supplements at charlespoliquin.com
For more muscle-building advice from Charles Poliquin go to mensfitness.co.uk/links/poliquin

WorldMags.net
WorldMags.net
WorldMags.net
Life Skills
WorldMags.net
Begreatatanything
Being good at something neednt require a lifetime of practice. You just need
to upgrade your approach to learning, says bestselling author Tim Ferriss
Tim Ferriss is the author of the

New York Times bestsellers
The 4-Hour Work Week and
The 4-Hour Body. His new book, The 4-Hour
Chef, focuses on meta-learning, a concept
that allows you to cut down the learning
time required to develop world-class skills
in many fields, including cookery, sports
and languages, by over 50%. Ferriss bases
this on a system he calls by the acronym
DiSSS, and he explains how to use it here.
UNIT 1
UNIT 2
UNIT 3
Arm motion
Rotation
Kicking
L Deconstruction
The first stage involves taking a large,

intimidating skill and deconstructing it by
breaking it down into its minimal learnable
units. I wanted to learn how to swim at
the age of 35, so I started by breaking it
down into units such as arm motion, leg
motion, rotation and kicking. To help me
deconstruct it, I sought out triathletes
locally in San Francisco who werent built
physically for swimming and examined
how they trained, as it helps to listen to
people with very different training ideas.
L Selection
With the skill deconstructed, you need

to select which 20% of the units you
need to focus on for 80% or more of the
outcome you want. The decision will be
based on the research you carried out
during the deconstruction process.
For instance, if you want to learn a
language such as Spanish in the space of 12
weeks, you need to first identify the words
that are used with the highest frequency
you only need to learn about 1,200 words
to be considered functionally fluent and
start learning them using flash cards.
Alternatively, you could start by learning a
The first stage involves taking a large, intimidating

skill and breaking it down into its minimal learnable
units. Thats how I learned to swim at the age of 35
handful of verbs and use them to unlock
the rest rather than conjugating them.
L Sequencing
Having established which units you need to

learn, the next step is to work out the order
Done with DiSSS? Hit the CaFE
Ferrisss secondary acronym offers up more principles of efficient learning
COMPRESSION
If you can compress the most
important 20% of the units into an
easily graspable form, youre less
likely to get overwhelmed when
you hit a learning plateau. I created
a poster containing 1,945 Japanese
characters and made it my ritual
to learn at least 20 a day. You can
apply this to almost anything.
FREQUENCY
Determine how frequently you
should practise your chosen
skill - your brain doesnt
have unlimited quantities of
neurotransmitters. Consider
whether you should you cram,
what teething troubles you can
predict and what the minimum
effective dose is for volume.
ENCODING
This involves making difficult
material easy to grasp by
anchoring it to something
simpler, such as using
mnemonics and acronyms.
More sophisticated methods of
encoding, such as converting
numbers into images, allow you
to remember almost anything.
WorldMags.net
in which you need to learn them. A good

example of the importance of sequencing is
learning how to swing a golf club. When most
golfers ask experts or coaches for advice,
the problems usually lie in their sequencing
rather than their form theyre performing
the right moves but doing so in the wrong
order. This applies to just about anything.
L Stakes
With your learning programme in place,

you need to set up stakes to create real
consequences to help to guarantee that
you follow it essentially creating a carrot
and a stick. One year I made a New Years
resolution that I would be able to deadlift
225kg and made it public, which meant I
had lots of people to hold me accountable
for it! That definitely helped me achieve it.
The 4-Hour Chef by Tim Ferriss is published
by Amazon Publishing and priced 21.99.
For more visit fourhourchef.com
WorldMags.net
WorldMags.net
Olympics
WorldMags.net
Trainlikeachampion
Toni Minichiello explains the training philosophy he used when
coaching Jessica Ennis to Olympic gold and how it can help anyone
Ive coached Jessica Ennis since she

was 11. Along the way to the Olympics
shes finished third at the 2006
Commonwealth Games, won and lost the world
championships, come back from several injury setbacks
and slowly convinced the world of her remarkable
talent. Yet success in London was far from guaranteed.
We knew some aspects of her ability were not up to the
required standard but we followed a plan to ensure
theyd get better. And the key lessons we learned on
the journey can be applied to anyones training.
L Focus on yourself
Dont compare yourself with others. Before Jess started

winning medals people thought she was too small to
succeed shes 165cm. Every time she has stood on
a podium the women next to her have been tall and
robust. But Jess has always had a terrific work ethic,
and we made sure she focused on herself and didnt
get distracted by anybody else. Thats helped her learn
and improve. Test yourself regularly. If youre improving,
thats all that matters. Youll gain confidence from that.
L Intervals make you fit
Once a week Ill do Fartlek training with my athletes

this means working at intervals of fast, slow
and medium intensity. Its a great way to burn
calories and get you seriously fit. They do circuits of
exercises but a good drill is to run using lampposts
as markers. Jog for three, then sprint for three and
so on. Those bursts will help you get fitter quicker.
Minichiello trained
Jessica Ennis to defy the
doubters and win gold
L Keep your body guessing
Week to week your sessions should change. If they

dont youll stagnate. Your body responds to confusion,
it likes that each session is different. Look for ways
to keep developing but also make sure your different
sessions complement each other. If youre doing
endurance work in the park but strength and power
work in the gym, youll become sore and risk injury.
L Watch your carbs
One big nutrition misconception is that sports drinks

are needed for carbohydrate replacement. People
will guzzle down two sports drinks after a session but
they wont have burned that amount of energy during
exercise. Take on most of your carbs at breakfast
and some at lunch but not too many at night or your
Photography Getty
Take it on the chin

Less than a year before the
Olympics Ennis was defeated
at the world championships.
Heres how Minichiello
helped her bounce back
Youre never
going to be
the finished
product.
The people
around you
will help
you improve
continually
ACCEPT
Dont worry about being upset.
Its part of the healing process
and its natural to have an
emotional response to a stressful
situation. Go through it.
body will store loads that its not going to use. Thats
how sumo wrestlers gain so much weight. Unless
sumo wrestling is your sport, avoid this practice.
L You never stop learning
Youre never going to be the finished product. A large

chunk of talent is natural ability but its important to use
the people around you to help you improve continually.
Two books Id recommend anyone to read are Sports
Training Principles by Frank Dick and Periodisation
by Tudor Bompa and Gregory Haff. They will help
you make your training vastly more effective.
The UK Coaching Awards and the Gillette 2012
Great Starts campaign reward coaches and
offer support to inspire the next generation.
LEARN
See it as an opportunity to reflect.
Identify what should have happened,
what did happen and what made the
difference. Analyse your success as
much as you analyse your defeats.
WorldMags.net
MOVE ON
Defeat is only temporary but
giving up is permanent. Dwell
on it, learn from it, but then
move on. Thats what makes
you a stronger person.
WorldMags.net
WORLD CLASS TRAINING
SINCE 1984
WE OFFER A VAST SELECTION OF FITNESS COURSES INCLUDING:
Personal Trainer | Gym Instructor | Exercise to Music | STOTT PILATES |

Yoga | Plus over 30 CPD courses
YMCAfit is the UKs most established training provider of fitness qualifications.
Whether its personal training or aerobics, yoga or Pilates, a career in fitness is
diverse and rewarding. Completing one of our qualifications will allow you to
gain employment in some of the top gyms in the UK and across the world, or
to launch and run a business of your own. In fact, theres never been a better
time to make your move in the fitness industry.
WorldMags.net
start your
journey
here
Not for profit. Registered charity no. 1001043. Registered in England and Wales no. 2551972
WorldMags.net
Coming into the Olympics I knew

what I was capable of and was
looking forward to finishing how
I wanted to, on my own terms
WorldMags.net
WorldMags.net
MICHAEL PHELPS
ONE MAN
22
MEDALS
Years of dedicated training brought him a record-breaking
Olympic haul but now its all over. Michael Phelps talks
exclusively to MF about whats next for him
Words Nick Hutchings, Joel Snape
Photography Glen Burrows
WorldMags.net
WorldMags.net
or most sportsmen, the

question of what to do
when its all over is one of
the toughest theyll ever
face. Settle into the cosy
circuit of endorsements
and motivational speaking? Marry a
former soap star? Maybe reverse the
retirement and take one last run at glory?
Its a difficult decision, made even
more so by the fact that theyll never get
to do the thing theyre best at certainly
the thing theyve spent the most time
on, and maybe the thing they love the
most at a competitive level again.
For Michael Phelps, who has spent
more than 20 hours a week in the pool
ever since he was in his teens, whos been
to four Olympic Games and netted more
medals than anyone in history 22 overall,
18 of them gold its equally tough, but
for different reasons. After retiring at the
peak of his powers and the pinnacle of his
sport, the world at his feet, the question
isnt what to do now its what to do first.
New regime
We always joked about me getting superhuge and jacked, says Phelps, relaxing
between shots in the private swimming pool
where he has agreed to do a rare photoshoot
with MF. At the moment Im doing some
squats and weighted pull-ups, but Im going
to try to do some more bench pressing.
Ive done more in the last few weeks
than Ive ever done after an Olympics.
After 2004 I took a month or two off,
after 2008 I worked out five times in six
P90X], to see what that hypes about. My

trainer Keenan Robinsons done that.
Shaping up
If it seems odd to hear one of the most

successful athletes in history talk about
wanting to stay in shape, even talking
about trying an infomercial-based
fitness DVD, it really shouldnt. Thanks
to taking up swimming at seven, making
the Olympic squad at 15 and breaking his
first world record eight months later (in
the 200m butterfly, three months shy
of his 16th birthday), Phelps has never
had to worry about putting on a bit of
extra weight. Take his infamous 12,000
calorie-a-day diet, which supposedly
involved fried-egg-and-mayonnaise
sandwiches for breakfast. Surely even an
Olympian needs to watch what he eats?
When I was swimming, no. Now that Im
retired, yes. I was burning so much that it
didnt matter what you ate, how much you
ate. He trained, he says, for roughly five
hours a day in the pool, usually totalling
24 hours over a week, with another three
hours in the weights room and three doing
core or bodyweight exercises. It might
get old staring at the black line but its
part of life, he says. Its something that
we all love and thats why we do it.
Of course, that doesnt mean Phelps
and his US team-mates didnt try to liven
things up occasionally. And the abolition of
the streamlined swimsuits that saw dozens
of world records fall in Beijing led to one
interesting addition to the hours in the water.
I did a lot of boxing, says Phelps. Leading
I always enjoy new things when I

start doing them, then I get sick of
them. I used to love lifting, then I
hated it. Now Im just, Ehh
months. After London I worked out five
times in two weeks. Theres a spot that I
want to hit and stay at.
And pushing up his bench numbers
isnt the only addition to his workout
regime. Im running a lot more. Being
outside is really something I enjoy, just
putting on headphones and choosing
where you want to go and running at
your own pace. Since London its been
varying between two and eight miles,
anywhere from 12 minutes to an hour.
The obvious question: does he have any
ambitions about racing? Hed be a monster in
a sprint-distance triathlon. Ha! No, he says.
I want to try some of the other Insanitytype workouts [a DVD workout released by
the makers of muscle-confusion workout
up to the last Olympics we did so much

training that we did different routines just
to keep things interesting. And since the
sport changed into what it is now, where
were not allowed the suits, you have to
have a stronger core. Boxing helps you put
everything together and work that core.
Punched out
Does he still do it? Not so much. I always

enjoy new things when I start doing
them, and then I get sick of them, he
says. So I used to love lifting and then
I hated lifting and now Im just, Ehh. I
dont mind it but its not my top choice.
I used to love boxing but then I was
over it by the end. So I started pushing a
weighted sled down a beach, this makeshift
WorldMags.net
WorldMags.net
WorldMags.net
MICHAEL PHELPS
Phelps has trained in the

pool for five hours a day
since his early teens
MICHAEL PHELPS
WorldMags.net
shopping-cart-turned-sled thing. I was

doing a lot of training in a sort of oldschool, Rocky-esque gym. Nothing flashy,
but we went in and got the job done.
Rival schools
Another man trying to get the job done was

Phelpss team-mate and rival Ryan Lochte,
who came to London looking to add to
his two golds from Beijing. The US media
seemed keen to stoke up the rivalry between
the two men and, in some ways, the fratboyish Lochte who has his own signature
sneaker line, a workout DVD called HardCORE and post-retirement ambitions to be
a fashion designer is Phelpss opposite,
but the two are apparently good friends.
So did Phelps find the rivalry motivating?
You get the sense that hes tired of being
asked the question. Its always great to have
somebody to race, somebody to compete
with, he says. But at the end of the day,
Im preparing for the goals that I want to
achieve and I can only control myself. So I
can only try to achieve those goals and if
I manage them, Im happy. Im satisfied.
Another thing hes looking forward to is
acting as a mentor for the younger members
of the US team. Weve seen a lot of people

grow up on the national swim team. Theyre
coming in to replace some of the guys
that are retiring. Were gonna lose a lot of
great people over the next couple of years
and weve got some great people coming
through who can continue our national
success. Ive been on the team for 12 years
and we always seem to come out on top.
Its been great to see the rookies grow up.
One thing hes adamant about, however,
is that he wont be taking on any kind of
coaching role. In fact, he laughs at the
question. I could not coach. I dont have
the patience, he says. I can help people
along the way, but I could not see myself
doing what Bob [Bowman, who has
coached Phelps since he was a teen] does.
I could not see myself coping with some
of the frustrations Ive put Bob through.
Charity case
There are other projects too, of course.

After Beijing, Phelps used his $1 million
(627,000) bonus cheque from Speedo
awarded for beating Mark Spitzs
single-Olympics gold medal tally to
set up the Michael Phelps Foundation,
Phelps aged 14 at the 2000

US National Championships
At the 2012 London

Olympics, Phelps
won four gold medals
I could not coach. I dont have the

patience. I could not see myself
coping with the frustrations Ive
put my coach through
It might get old staring
at the black line, but its
part of life, says Phelps
WorldMags.net
WorldMags.net
HARRY WILTSHIRE FIRST OUT THE WATER

MORE TIMES THAN ANY OTHER ATHLETE 2012
UK 70.3
OUTLAW
SUIT: ARCHIMEDES 3:5

1ST OUT
1ST OUT COURSE RECORD
BOURNEMOUTH TRI
1ST OUT
IRONMAN UK
1ST OUT
SWEDISH MIDDLE DISTANCE CHAMPS
1ST OUT
IRONMAN WALES
www.huubdesign.com
1ST OUT COURSE RECORD
WorldMags.net
MICHAEL PHELPS
Phelps has continued
to work out since the
London Olympics
WorldMags.net
Golden boy
The highs and even-highers
of the most successful Olympic
run in history
2000
Qualifies for the US Olympic swimming

team at the age of 15, becoming the
youngest athlete to do so in 68 years.
He doesnt win a medal in Sydney but
finishes fifth in the 200m butterfly.
2001
Becomes the youngest man to set a

swimming world record in the 200m
butterfly at the World Aquatics
Championships taking the title from Ian
Thorpe. Breaks his own 200m butterfly
record just months later to take his first
world championship in Fukuoka, Japan.
2004
Wins six gold medals and a pair of

bronzes in Athens, the second-most
successful single performance at the
Olympics since Mark Spitzs seven
gold medals in 1972.
2005
Drops his speciality events the

400m medley and 200m butterfly
to experiment with entering the
400m and 100m freestyle at the
world championships. Inevitably,
takes gold in both.
2008
Wins eight gold medals in Beijing,

setting seven world records in the
process the greatest Olympic
performance of all time. Edges out
Serbian Milorad avi by 0.01sec in
the final of the 100m butterfly.
2009
Golf is the most frustrating thing

Ive ever done. Its going to be an
exciting career but I dont see myself
being professional, just competitive
an organisation dedicated to promoting
swimming and healthier lifestyles among
teens. Then theres his involvement in the
Caps For A Cause charity and his swim
schools, plus the foundations biggest annual
fundraiser, the Michael Phelps Golf Classic
something that meshes particularly neatly
with another of Phelpss serious interests.
Now Im retired and done, Ive started
picking up golf, he says. And I think Im more
comfortable standing on a starting block in
Speedos in front of millions of people than
I am standing on the first tee at a pro-am
golf event. Its so different. On the block Im
in my own zone. At that point you just get
up and do what you have to do, its such a
part of your nature. However, the breaker

of 39 world swimming records has already
transferred his record-setting ways to the
green on one occasion, at the Dunhill Links
Championship at Kingsbarns in Scotland.
I holed a 53-yard putt supposedly it
was the longest televised putt in history, he
says, before immediately downplaying any
notions that hes going to be competing in the
Ryder Cup any time soon. Golf is the most
frustrating thing Ive ever done. Its going to be
an exciting career, but I dont see myself being
professional, I just see being competitive.
Right now Ive just been travelling around.
Im filming a golf reality show with Hank
Haney, Tiger Woodss old coach. Golf is a sport
WorldMags.net
Takes silver in the 200m freestyle at

the world championships, losing to
Germanys Paul Biedermann. Phelpss
coach Bob Bowman complains about
Biedermanns polyurethane swimsuit
giving him an unfair advantage, but
Phelps is unruffled.
2011
Takes silver in the 200m freestyle at the

world championships, losing to his US
team-mate Ryan Lochte, leading to
rumours that Phelps might try to qualify
for shorter races in 2012.
2012
Qualifies for his favourite eight events

in London. Comes fourth in the 400m
medley the first time hes failed to
win a medal in an Olympic final since
2000 but rallies to scoop four golds
and a brace of silvers. Wins his 18th
career gold to cement his place as
the most successful Olympian ever.
2013
Golf, charity work and the Michael Phelps

Foundation beckon. Life is golden.
WorldMags.net
WorldMags.net
MICHAEL PHELPS
WorldMags.net
On his way to gold in the
200m butterfly at the 2011
World Championships
Ive been interested in for a long time,

but Ive been too busy to get involved.
On a break
Finally, theres the stuff Phelps simply

couldnt do before, for fear of jeopardising
his sponsorship deals, medals and place
in history. Lochte has infamously fractured
an ankle riding his scooter, gone through
knee surgery after a breakdancing incident
and hurt his shoulder falling out of a tree.
Phelps has been more careful until now.
There are a lot of things on my bucket
list now, he says. Skiing and snowboarding
are at the top of the list. Waterskiing is
something Id definitely like to do. Theres
a lot of stuff I want to do now that Im

not potentially going to ruin a career.
Retirement is obviously an exciting
time for the man whos arguably the most
successful athlete ever. Anything is possible
and, for the first time, everything is allowed.
For the moment, everythings also incredibly
busy but you get the sense thats just fine.
Ive just come from St Andrews, says
Phelps. Tomorrow I fly back to the States.
Im there for three days, then Im heading to
China for a pro-am golf tournament, then to
Brazil. Im seeing new places and spending
more time with my foundation. Its a lot of
travelling, a lot of suitcases, but not too many
pools. He pauses. Thats a good thing.
Theres a lot of stuff I want to

do now that Im not potentially
going to ruin a career. Skiing and
snowboarding are top of the list
Photography Getty
Phelps on
It's not all work and no

play Phelps kicking off
the 2011 pool season
Phelps and his 4x200m

freestyle relay teammates, including Lochte
(second from right)
Since retiring, Phelps

has played on the
pro-am golf circuit
HIS LAID BACK

APPROACH
HIS MOST
MEMORABLE MEDAL
HIS MENTAL
PREPARATION
HIS FAVOURITE
TRAINING TUNES
Ive been motivated for

everything. Ive had goals
every step of the way. So
coming into the London
Olympics I was been more
relaxed than I ever was. I
knew what I was capable of
and I was looking forward to
finishing how I wanted to, on
my own terms. I can say that
Ive done everything Ive ever
wanted, and thats fine. I
never have to worry about
what if I did this or that.
I have to mention the 400m

medley from 2004, my first
Olympic medal. But the 200m
freestyle from Beijing was
one of my best ever races
and its hard to not put the
100m butterfly in there, or
the 400m relay. There are
a lot of memorable races,
but the 400m in Athens and
that 200m free in 08 are
probably my favourites.
Before a big race theres

not much you can do. All the
work and everything that
you do is in the preparation.
So really Id spent years
leading up to London. Once
you get to that point you
cant change how youve
prepared, you cant change
your strokes, everything
youve done is going to come
out during the meet. So at
that point you just try to have
as much fun as possible.
I look at music like the

soundtrack of my life. Theres
a song for everything Ive
done in my career. There are
songs that remind me of my
mother, remind me of my
sister. Its mostly hip-hop.
The beats let me focus on
my own zone. Im more of a
Biggie Smalls than a Tupac
guy. I have Ready To Die,
Biggies album, on at least
two or three times a week.
To watch footage of MFs shoot with Michael Phelps go to mensfitness.co.uk/links/phelps

WorldMags.net
WorldMags.net
CAN YOU CONQUER THE

UKS TALLEST MOUNTAINS?
JULY 1214 2013
Challenge yourself and take on three of the

UKs tallest mountains in just one day and
help Breast Cancer Campaign to find a cure.
Join our team for the Three Peaks Challenge and take on
one of the toughest trials the UK has to offer. The training
and fundraising should not be taken lightly, but the sense
of achievement will make it worthwhile! Are you up to it?
For more information, call on 020 7749 4114 or email treks@breastcancercampaign.org
breastcancercampaign.org
WorldMags.net
Registered Charity No: 299758
WorldMags.net
Day 1
Drink mor
water e
WorldMags.net
XXXXXXXXX
FIT BY FEB
WorldMags.net
31
DAYS
TO YOUR FITTEST
YEAR EVER
Make one change a day and see your

body transform in a month
Words Joel Snape Photography Danny Bird
Fitness isnt an all-out war, its a series of small skirmishes. By taking tiny steps and
changing your life one day at a time youll be more likely to stick with the
changes you make and theyll mount up to improve your life. This plan
runs for one calendar month, with some tasks designed for the
working week and some that are easier to tackle at the
weekend. Stick to it and within weeks youll
be fitter than ever.
Day 1
SAT Drink more water
Good news the best nutritional supplement is already

pumped conveniently into your house. Studies have shown
that low hydration levels affect everything from physical
performance to mood and the remedy couldnt be simpler.
Aiming for half a pint of water per hour will see that youre well
hydrated throughout the day, says trainer Stephen Hoyles. Just
stop at least an hour before bed so your sleep isnt disrupted.
Day 2
SUN Push, pull, lunge
Want to get lean

while adding muscle? Strength
and conditioning expert Chad
Waterburys ultra-simple push,
pull, lunge programme is the
solution: do pull-ups, lunges and
press-ups every day for the next
30 days. If you can already do

ten pull-ups, start with ten reps
of each exercise. If you cant,
start with one. Add one rep every
day for the rest of the month.
The first week should feel
like nothing, says Waterbury.
But small additions each day
make a big difference over the
long haul. Do it first thing in the

morning so it wont interfere
with your other workouts
apart from providing an
easy boost to your fat loss,
muscle and endurance.
Day 3
Fix your breakfast
Day 4
Its easiest to eat cereal on

workday mornings, right?
Wrong. Eating cereal for
breakfast will give you low
blood sugar by mid-morning
and make you hungrier in the
long run, says Dr John Briffa,
author of Escape The Diet Trap.
You dont need to eat a lot to
fuel the body throughout the
morning but you should have
WorldMags.net
something low-carb thats

nutritionally sustainable, such
as plain full-fat yoghurt with
berries and nuts, scrambled
eggs or hard-boiled eggs with
smoked salmon or ham that
you dont even have to cook.
Rethink your commute
According to a 2011 study

on Swedish office workers,
commuting by car or public
transport as opposed to on
foot or by bike has links to
depression, exhaustion and
stress. If switching isnt an
option, get off a stop earlier so
you get a walk or take the stairs
when you get to the office.
XXXXXXXXX
Day 5
WorldMags.net
Upgrade your lunch
If youre suffering from mid-afternoon tiredness, reduce your

carb intake at lunch, says Hoyles. Opt for high-protein, low-carb
meals such as chicken salad to stabilise your blood sugar and
prevent afternoon energy dips. Use olive oil as a dressing for a
boost in healthy fat.
Day 6
Streamline your inbox
Every ping from your email

produces a tiny spike in your
levels of the stress hormone
cortisol, which promotes fat
storage. Cut back with Gmails
filter option: create a NonEssential folder and filter
Amazon shipment updates,
newsletters and the like
directly into it. And switch
off the notification noise.
Day 7
Hit the bar
Unless youve decided to quit

booze (it wouldnt hurt), switch
your Friday night pints for a
paleo margarita, invented
by The Paleo Solution author
Robb Wolf agave tequila with
soda water and plenty of lime.
The tequila doesnt give much
of a blood sugar hit and the
lime blunts it even further. The
bubbles just make it taste nice.
Day 8
SAT Get outside
Go for a walk. A study

in the Journal Of Environmental
Science linked outdoor
workouts with increased energy
as well as lower levels of
tension, confusion, anger and
depression. A brisk walk will
also boost your fat loss without
elevating harmful cortisol levels.
Day 10
Use the officechair stretch
If youve got a desk job, your

glutes and hip flexors are
dormant for most of the day.
Wake them up with this stretch
from mobility coach Kelly
Starrett (mobilitywod.com).
Sit resting your right foot on
your left thigh. Keeping your
back straight, bend forward
at the hip. For more support,
hook your crossed knee on
a desk or table.
specialist Chris Kemp.

Experiment to see if it works
for you. The spray version is the
easiest to use try it before bed.
Day 11
Day 13
The easiest, most effective

change to your eating habits
is to keep your drinks simple.
The sugar or fructose in soft
drinks and even orange
juice is unnecessary and
leads to weight gain, says
personal trainer Max Manlay.
Stick to coffee, especially in
the morning caffeine is a mild
fat-burning agent. As a bonus,
studies say it will also help
you work harder in the gym.
Replace grains with greens to

improve your body composition
and load up on crucial nutrients,
says Hoyles. If you dont like
greens, blend them into a
smoothie to avoid the taste
but enjoy the benefits. Spinach
in a shake sounds awful but
youll barely notice it.
Ditch the cola
Day 12
Try magnesium
Magnesium has been linked to

fighting depression, regulating
blood pressure and improving
sleep quality, says strength
coach and biosignature
Eat your greens
Day 14
Enhance your sleep
Its Friday again and time to do

something about your recovery.
To get the best nights sleep
you can, make your bedroom
as dark as possible: blinking
lights, such as alarm clocks and
standby LEDs, will affect your
bodys melatonin levels and
decrease your quality of sleep.
Day 9
SUN Soundtrack your gym sessions
Several studies suggest that music in the

120-140 beats per minute range will help you work
harder during your workout. Create a playlist on your
MP3 player and use the free Nike+ app to assign your
favoured tune to the easily accessed power song slot.
WorldMags.net
WorldMags.net
FIT BY FEB
Day 15
SAT Automate your shop
Use an automated service such

as Amazons Subscribe & Save to keep
a steady flow of your non-perishable
recipe choices, and the Grocery IQ
app to organise your meat and veg
needs. With a firm plan, youre less
likely to stray down the cake aisle.
Day 15
Automa
your shote
p
Day 16
SUN Batch cook
Do a big cook at the

weekend and you wont need
to rely on your local eateries
during the week, ensuring you
eat healthy meals. Instead of
going to the gym on Sunday, use
the hour to chop and bag veg,
boil eggs or otherwise prepare
meals, says strength coach
Dan John. It will pay bigger
dividends. Need inspiration?
Try this muscle-building recipe.
Muscle chilli
500g lean beef mince / 1 red

onion, roughly chopped /
3 cloves garlic / 1 can chopped
tomatoes / 1 medium carrot,
grated / 1 medium courgette,
grated / 1 tube tomato pure /
-1 organic beef stock cube /
1tsp honey / Dried chilli flakes
to taste / Chilli powder,
hot paprika, sweet paprika,
cinnamon powder (all to
taste) / 1tbsp olive oil
b Heat the oil and saut the onion

with the chilli flakes until the
onions start to caramelise.
b Add the garlic and spices, and
cook for a couple of minutes
before adding the mince.
b Fry the mince until thoroughly
ghly cooked
then add the rest of the ingredients.
b Stir thoroughly, reduce
duce the
heat and leave to simmer in
a covered pan for at least
40 minutes,
utes, or longer
if you have time.
WorldMags.net
FIT BY FEB
Day 17
WorldMags.net
Train your handshake
Whatever you do in the gym, your hands are the last link
in the chain, says Kemp. Use thick-handled weights
in your workout to make sure they arent holding you
back. Or get a pair of super-strength hand-grippers (see
strengthshop.co.uk) and use them at your desk.
Day 18
Tea off
Switch one of your daily

cups of builders tea for the
green variety. It has mild
thermogenic effects, which
means its a fat-burner, and
antioxidant properties to reduce
cell damage. Add a slice of
lemon for a hit of vitamin C.
Day 19
Catch some Z
Low zinc levels exacerbate the

effects of stress and ageing
on the body, says Kemp.
Poor immunity, inability to
focus and a poor memory
are signs of a deficiency. An
easy way to get some is to
cook with garlic, which is also
high in vitamins B and C.
Day 20
Rethink the sofa
Commercial break? Instead

of lying motionless on the
couch, use it as a stretching
aid. Face away from the sofa
and put one knee on the seat
with your instep against the
back and your other foot on
the floor, says Starrett.
Squeeze your glutes and
drive your hips forward
to feel the stretch in your
quads and hip flexors.
Day 22
SAT Have sex
Its the weekend, so

spend some time with your
significant other and get
in the mood for romance by
mentioning that regular sex has
been linked to improved heart
health, stress levels and sleep.
It also burns up to 144 calories
in half an hour just right for
working off a glass of red wine.
Day 17
Train youkre
handsha
Day 23
SUN Fix your

shoulders
The band pull-apart is a versatile

move that can give you extra
upper-back definition, make
your shoulders stronger and
prevent damage from bench
presses or press-ups. It will also
improve your posture. Hold a
band with your hands shoulderwidth apart, then stretch it
across your chest. Get in 100
reps while youre watching TV.
Day 24
D-day
Vitamin D improves immunity,

organ function, mental health
and joint mobility, and helps
metabolise fats, says Hoyles.
In winter, you dont get enough
from the sun, so supplement
with at least 1,000IU a day.
Day 21
Go barefoot
The human foot has more than 100

muscles and tendons, says NFL
performance coach Joe DeFranco.
Wearing cushioned shoes is like
wearing a cast all day the muscles
and tendons become weaker over time,
which increases your chances of ankle,
knee, hip and back injury. Fix it by
training barefoot or by wearing minimal
shoes such as Vibram FiveFingers.
WorldMags.net
WorldMags.net
WorldMags.net
FIT BY FEB
Day 25
WorldMags.net
Try fish oil
Fish oil has been shown to increase

fat metabolism, improve mood,
prevent cravings for unhealthy foods
and improve your joint health, says
Hoyles. Eat more salmon or keep a
fish oil supplement in the fridge.
Day 31
Take your
reward
Day 26
Superpower your shake
Still drinking just protein and water? You

can do better. Upgrade it with a handful of
berries (blueberries are best), some chia
seeds (for the omega 3 fatty acids) and a
splash of almond or coconut milk (if youre
trying to put on muscle). A meal in a glass.
Day 27
Start a journal
Its only for three days and dont worry,

you dont have to tell it your feelings. Use a
food-tracking app such as MyNetDiary to
track everything you eat over a three-day
period. The chances are youre going over
or under your calorie/protein/fat/carb
requirements and dont even realise it.
Day 28
Do a protein audit
You should be getting a minimum of

1.5g protein per kilo of lean body mass
per day, says Manlay. So if you weigh
80kg and have 10% body fat, aim for
108g a day. If youre not getting that,
make today the day to fix it. Its the
easiest way to fuel your muscle needs.
Day 29
SAT Eat more fat
Heres your new rule of thumb

for fats: unsaturated fat (found in avocado,
coconut, olive oil and fish) is good,
saturated fat (in red meat and butter) is OK
in moderation and trans fat (in processed
food) should be avoided at all costs. Use
today to familiarise yourself with them.
Day 30
SUN Test yourself
Turn to our feature Join The Gym

Elite on p60 and choose three tests. Note
your scores and commit to improving them.
Having measurable goals is the easiest way
to make progress they will keep you more
than motivated looking in the mirror ever
will, says strength coach Zach Even-Esh
(undergroundstrengthcoach.com).
Day 31
Take your reward
Have you changed your habits over

the rest of the month? Did you do your
full complement of pull-ups, lunges
and press-ups yesterday? Take the
day off and dont worry about it.
Dont think of it as a cheat day, says
nerdfitness.com founder Steve Kamb.
That implies youre doing something
wrong. Instead, apply the 80/20 rule
eating great 80% of the time and
having whatever youre in the mood
for the other 20% allows you to look
great, feel great and enjoy your life.
Tomorrow, start again.
For some great pull-up variations go to mensfitness.co.uk/links/pullups
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
JOIN THE
GYM ELITE
Want to make 2013 your fittest year ever? Take MFs seven tests
to find out how fit you are and what you need to do to improve
Words Joel Snape Photography Pete Webb
o you think youre fit? Or maybe
you dont. Either way, the best way
to improve your performance in the
gym is to take a close look at your
strengths and weaknesses so you see what
needs to be addressed and plan accordingly.
Thats where this fitness checkup comes
in. Weve put together a battery of tests that
will allow you to analyse every aspect of your
fitness, helping you to identify those areas
that need improvement so you can get fitter
than ever before.
HOW IT WORKS
You can do any of these tests whenever

youd like. If youre going to do the lot,
though, wed suggest splitting them over
two or three days so you arent worn out.
Once youve established where you are on
the Beginner-to-Elite spectrum, our experts
have given the advice you need to get to the
next level. And remember, if youre looking
for well-rounded fitness, its better to be
Advanced at everything than Elite on the
bench and a Beginner everywhere else.
WorldMags.net
TEST YOUR FITNESS
WorldMags.net
BENCH PRESS
The test One-rep max
The form No bounce-it-off-your-chest bravado here,

just one quality rep with as much weight as you can
manage. Its essential to get a spotter, but after he helps
you unrack the bar he cant touch it again until your arms
are locked out at the top. Not comfortable with going as
heavy as possible? Go for your three- or five-rep max
and use the calculator at strstd.com to predict your max.
Why its important The bench lets you shift more weight
than any other upper-body move, so it will help you
prepare for athletic events as well as building an
impressive chest. And everyones going to ask what you
bench anyway, so you might as well have an answer.
The standards
Beginner Less than bodyweight
If you arent benching your bodyweight,
you can increase quickly, says personal trainer
Adam Gethin. Do three sets of five reps with a
weight that you can handle comfortably and push
it up by 2.5kg a week. The lower you start, the
longer you can go without hitting a plateau.
Intermediate 1-1.25x bodyweight
You should be able to get to 1.25 of your
bodyweight with the plan above. If you cant, lock
your technique in. Try to make sure your forearms
are vertical when you push, tuck your elbows in and
experiment with grip width to see what allows you
to handle the most weight.
Advanced 1.25-1.5x bodyweight
Heres where you need to start adding
assistance moves. Two of the best are the closegrip incline press [hands around 30cm apart] and
the dumbbell row, which will strengthen your back
and give you a more stable platform to press from,
as well as keeping your shoulders healthy.
Elite Over 1.5x bodyweight
This is pretty impressive. To hit the magic 1.5, make
your warm-up flawless by doing two sets of ten reps
with just the bar to groove the move, and doing low reps
for your other warm-up sets. You could also try some
clap press-ups to get your fast-twitch fibres firing.
WorldMags.net
ROW
WorldMags.net
The test 500m as fast as you can

The form A strong pull and recovery will knock seconds
off your time, but its also crucial to set the damper on
your rower properly. Notching it up to ten is like hitting
your lowest gear on a bike, while setting it to one wont
provide enough resistance to let you move fast. Seven
or eight works best for most moderately trained men.
Why its important Rowers refer to 500m chunks of
effort as pieces and theyre a good indication of how
things will go over the more gruelling 2km Olympic
distance. Its a cardio challenge that brings in your
upper body as well as testing your heart.
The standards
Beginner 2min+
First aim to complete 500m without stopping,
says strength coach Chet Morjaria. Once you can do
that, increase the distance you can row without
stopping. Work up to 2,000m, keeping a 500m split
time that isnt too far above what youre aiming for.
Intermediate 1min 45sec-2min
To take your rowing to the next level, look at
your technique. A rowing stroke is similar to a clean
or deadlift and should be a powerful movement. In
the drive phase, your legs initiate the power and your
arms remain straight. Then your hip flexors and torso
muscles maintain this power through the leg and hip
drive. Your arms finish the stroke with an accelerating
pull toward your torso that completes the transition of
power from lower body through torso to upper body.
Advanced 1min 30sec-1min 45sec
Rowing 500m over and over isnt necessarily
the best way to improve your time. Work shorter
intervals to increase your capacity. An all-out 250m
followed by a couple of minutes light rowing,
repeated four to six times, is a good place to start.
Elite Under 1min 30sec
Determined to shave an extra second from your
time? Think in terms of power per stroke rather than
rate. Slow it down: juice the drive part of the stroke for
power, and slow your recovery. Once youve mastered
this, increase your stroke rate and improve your time.
PLANK
The test A static hold for as
long as possible
The form A proper plank is simple: toes,
elbows and forearms on the floor, hands
clasped together, body in a straight line.
Once your hips sag, the test is over.
Why its important The plank is the best
all-around test of your core strength and it
wont ruin your back like sit-ups. Once you
can manage two minutes, adding a weight
vest or plate will let you build abs of iron.
The standards
Beginner 0-30sec
If youre struggling to hold the
plank at all, you should try some
progressions, says Morjaria. Hold each
stage for 30sec. Once you can do that,
progress to the next stage. Stage one is
starting on your knees with arms fully
extended. Hold that position, keeping
your core tight. Stage two is progressing
to straightening your legs out but keep
your arms fully extended, still maintaining
a solid core. Stage three is dropping
down on your elbows into a full plank.
WorldMags.net
Intermediate
30sec-1min 15sec
To work your way up to 1min 15sec in one
go, build up to a total of 90sec of plank in
as few sets as possible. Aim to bring this
number down until you can complete 1min
15sec in one set.
TEST YOUR FITNESS
WorldMags.net
RUN
The test 1 mile (1.6km)
as fast as possible
The form Its up to you.
Free trackers, such as the
Runkeeper app, will time
you over a mile on the road,
but alternatively you can
hit the treadmill. If you pick
the latter, set the incline to
1% to mimic more closely
what your road-running
brethren are going through.
Why its important The
mile has been the gold
standard of middle-distance
running since before Roger
Bannister laced up his shoes.
Its fast enough to test
your pace and far enough
to scorch your lungs.
The standards
Beginner Over 9min
Run farther to improve
your endurance and get your
body used to the mechanics
of running, says strength
coach and ex-army PT Andy
McKenzie. Try two to three
sessions per week with an
increase of 800m each week
over a period of four weeks.
Intermediate 7-9min
Working anaerobically
helps to improve the aerobic
system. Breaking the
distance into 100m, 200m
and 400m segments and
then focusing on speed will
bring your times down.
Advanced
1min 15sec-2min 30sec
Once youre doing a couple of minutes at once,
try barbell rollouts to further strengthen your
core. Start with your knees on the ground and
place your hands on a barbell in front of you.
Slowly roll the barbell away from you, keeping
your core tight. Roll out until your torso and arms
are full extended. Hold for a second then
squeeze the abs and reverse the process,
bringing the barbell back to your knees.
Elite Over 2min 30sec

Squat, press and deadlift! Performing these
core-intensive compound lifts on a regular basis
with heavy weights will tax and strengthen your
core. You can also try plank variations to add
additional instability and rotational demands on
your body. From a standard plank position lift
one leg up and hold, lift one arm up and hold or
lift one leg and one arm up at once.
WorldMags.net
Advanced 5-7min
Get stronger in the gym.
Increasing leg strength and
power will improve stride
length. Do cleans, singleleg squats and barbell hip
drives to keep it specific
to running. These will also
protect you against injury.
Elite Under 5min
Hill running with your
hands on your head will help
improve leg strength and,
more importantly, hip flexors.
Concentrate on a powerful
knee drive and press your
elbows to the rear. Its great
for core muscles as well.
TEST YOUR FITNESS
WorldMags.net
PULL-UP
The test As many as possible
The form There are many ways to
do pull-ups, but for this test youll be
tackling them Russian special forcesstyle: palms facing away, straight
arms at the bottom, chin over the
bar at the top and absolutely no legswinging. Simply do as many as you
can without dropping off the bar.
Why its important As well as
building your grip, back, shoulders
and core, pull-ups are a great test
of how strong you are relative to
your bodyweight, and pushing your
numbers up means keeping your body
fat down. Nobody who can manage
20 will have a gut guaranteed.
The standards
Beginner 0-3
Cant do a single pull-up? Dont
give up and turn to the lat pulldown just yet. Focus on negative
reps, says Gethin. Do two to four
sets of two or three reps, jumping
to the top position with your
chin over the bar, then lowering
yourself as slowly as possible.
Intermediate 4-8
Improve your numbers by
greasing the groove, a favourite
move of Russian strength coach
Pavel Tsatsouline. Put a pullup bar somewhere easy to
reach and do lots of easy sets
throughout your day or evening.
Advanced 9-15
As you break the dozen, try
strength and conditioning expert
Chad Waterburys high-frequency
pull-up plan: one set of max reps
in the morning, another in the
evening, a day off, then repeat.
Elite Over 16
Its time to start adding
weight, says Gethin. Try six reps
with 30% of your bodyweight
hanging around your waist. Once
you can do this, keep increasing
the number of reps on this until you
reach 12. By now, your bodyweight
effort should be pushing 20.
WorldMags.net
WorldMags.net
WorldMags.net
TEST YOUR FITNESS
SQUAT
WorldMags.net
The test As many as possible with

your own bodyweight on a barbell
The form Stand up straight at the top and
make sure your thighs are parallel to the
ground at the bottom of the move. Its fine to
take a few deep breaths in the up position.
Why its important Every man should be
able to squat his own bodyweight: it will
make you better at sport, life and getting off
the toilet unassisted in old age. It will also
release growth hormone and testosterone,
helping the rest of your body to grow.
The standards
Beginner 0-9
Just getting stronger will have the
greatest impact, says McKenzie. Measure
your one-rep max [in the same way you did
for the bench] and then work on a routine of
three to five sets of three to five reps above
80% of your test results. Add 2.5-5kg a week.
Intermediate 10-18
Work on the mobility of your ankles, hips
and upper back. You want to move with the
body, not against it. Set aside ten minutes of
each session to work on weak areas.
Advanced 19-29
Introduce 3-5sec isometric holds at
various points of the lift as you perform each
repetition. The increased time under tension
and added benefits of isometric strength will
provide a different and much-needed stimulus.
Elite Over 30
Do breathing squats. Go for a weight you
should only be able to manage for ten reps and
aim for 20, taking three deep breaths between
each rep for the first five reps, four breaths from
reps six to 12 and five breaths from 13-20 reps.
Do this with a partner or a bar-catcher.
PRESS-UP
The test As many as possible
in two minutes
The form Youll be doing these in
the style of an army physical fitness
test: straight body, arms locked at
the top, chest touching the floor at
the bottom. You can rest, as long
as no part of your body except your
hands and feet touches the floor.
Why its important Hitting a
half-century of press-ups will
put size on your arms, blitz your
core and allow you to stay in
shape anywhere you go.
The standards
Beginner
0-14
If youre under
14 reps, dont be
alarmed, says
McKenzie. Improve
your score by doing
half the amount of
reps you managed in
the test, resting for
90sec and repeating
for three to five sets.
Do that two or three
times per week and
youll bust into the
intermediate range
in under a month.
Intermediate
15-34
Get more reps
done by altering the
effects of gravity on
the body with the
use of suspension
straps. As you start
to fatigue, simply
increase the angle of
your body to the floor
and keep going.
Advanced
35-55
Split your routine
into a strengthbased session using
a weighted vest or
plate, working on
three to five sets of
five to eight reps.
The second session
should focus on
increasing reps using
ladders: start with
one press-up, then
two, then three, all
the way to ten.
WorldMags.net
Elite
Over 55
Get explosive on
the first two to four
reps of every set
by performing clap
press-ups. Tense
your core as you push
hard off the floor to
maintain integrity
in your spine.
WorldMags.net
COMPETITION
Win!
Anentertainment
systemandJackReachergoodies
T
o celebrate the release of

the movie Jack Reacher
(cert 12A), Mens Fitness
has teamed up with
Paramount Pictures UK to give you
the chance of winning a fantastic
entertainment system and limitededition Jack Reacher goodies.
From New York Times bestselling
author Lee Child comes this tense,
thrilling story of one of the most
compelling heroes ever to step
from novel to screen ex-military
investigator Jack Reacher (Tom Cruise).
When the suspect in a gruesome
sniper attack demands his presence,
Reacher takes the case and believes
the man is guilty but when the bodies
keep stacking up, Reacher realises he
may have scratched the surface on a
conspiracy that will not only take down
the city leaders, but may also end up
costing him his own life. As well as
Cruise, Jack Reacher stars Rosamund
Pike, Richard Jenkins, Werner Herzog,
David Oyelowo and Robert Duvall.
One lucky winner will receive an
entertainment system worth 1,500,
comprising a 32in flat-screen TV,
a Blu-ray player, a speaker system
and Jack Reacher merchandise.
Jack Reacher is in cinemas

everywhere from
26th December, cert 12A.
For more visit
jackreachermovie.co.uk
How to enter
For your chance to win

simply answer this question:
Who plays the title role in
Jack Reacher?
A Tom Hardy
B Tom Cruise
C Daniel Craig
To enter and for terms and conditions, go
to mensfitness.co.uk/links/jackreacher
Prize details
Here is what one lucky
winner will receive
3 32in flat-screen TV
3 Blu-ray player
3 Speaker system
Worth
1,500
2012 Paramount Pictures. All rights reserved
3 Jack Reacher merchandise
WorldMags.net
Everything
you know
about fitness
is wrong
WorldMags.net
Looking to get in shape for the first time? Make

sure you arent starting out with the wrong ideas.
MF dissects the most common fitness mistakes
Words Joel Snape

Illustrations Peter Crowther@Debut Art,
Patrick George@Debut Art
WorldMags.net
WorldMags.net
FITNESS MYTHS
Your weight
is what you
should worry
about
When it comes to your
body, the bathroom
scales arent as important
as the mirror
THE MYTH
Its natural to look for proof of progress
when you start a new fitness regime, but
leaping on the scales every morning is the
wrong way to approach it. For starters, the
body mass index (BMI) system used by
the NHS becomes a poor indicator of
health once you start putting on muscle.
It makes no distinction between fat and
muscle, so a 170cm-tall man who weighs
77kg will be diagnosed as overweight
whether he has 8% or 18% body fat. A better
indication is the mirror it doesnt lie.
EXPERT VIEW
Mike Smalley,
personal trainer
Building as much lean
tissue as possible should
always be the aim, because
it also creates the perfect
environment for your body to lose weight
effectively and keep it off. To do so, reduce
your carbs and cardio, increase your intake
of protein and healthy fats especially at
breakfast and eat plenty of green veg.
Finally, lift weights. A well-structured
weights programme, including plenty of big
lower-body work, will help to build muscle
and create the leaner look youre after.
facebook.com/mikesmalleypt
WorldMags.net
WorldMags.net
Running
is best for
fat loss
Want to shed kilos?

Think short, sharp
shocks, not the long
and winding road
THE MYTH
Its easy to think of a gentle run as a
fat-burner it makes you sweaty and
it feels like a workout. Unfortunately
its far from the most efficient way to
lose fat. You may have heard the myth
of the fat-burning zone, but dont
be tricked: although its technically
true that your body uses a higher
percentage of fat as fuel during lowintensity exercise, the minuscule
amount of total calories burned makes
it almost pointless. Running is fine if
you want to get fit, but not for fat loss.
EXPERT VIEW
Sally Moss,
personal trainer
The best way to lose
fat is to lift weights
and eat right. Lifting
weights builds lean
mass, raises metabolic rate and
stimulates anabolic hormones
such as testosterone and growth
hormone, which promote fat loss.
Even when youre not training, you
burn more calories thanks to the
metabolic demands of increased
muscle. Running burns some calories
but it lacks the anabolic effect of
weight training, so it isnt as efficient
for fat loss. You cant out-run a bad
diet either. Eat meals high in protein
and fats but low in sugar to avoid
storing excess calories as fat.
upfitness.co.uk
If you train
enough,
diet doesnt
matter
Curls are
the best
biceps
builder
THE MYTH
Of course I can have another beer,
you say to yourself. Ill just work it
off tomorrow. Consider this, though:
every delicious pint costs you about
20 minutes moderate-intensity
rowing, if youre taking this seriously.
Then consider that the beer reduces
your chance of completing the
workout, since its hardly the perfect
fuel. Finally, remember that eating
properly will make results come faster
and help you to stick to your plan.
THE MYTH
If youre trying to fill out your T-shirt
sleeves, its tempting to grab a pair
of dumbbells and just start curling.
It hurts your biceps, so it must be
working and besides, its what
everyone else does, right? Wrong. In
studies measuring electrical activity
in muscles, biceps curls cause less
activation than rope climbs or even
chin-ups, and dont produce the
same jolt of growth hormone.
No amount of training
will offset a bad
diet and abs start
in the kitchen
EXPERT VIEW
Ben Wilson, trainer
and nutritionist
Diet is your primary
tool for hitting ideal
body-fat levels
you simply cannot
out-train a bad diet. Just look at the
average competitor in the London
Marathon, not the elite guys. Many
are overweight despite pounding out
the miles for months. Every magazine
cover model has nutrition at the heart
of their six-pack plan. And when
it comes to muscle gain, you can
undo all your work in the gym by not
giving your body the foods it needs
to maximise muscle growth. Focus
on protein, quality fats and greens.
one2onenutrition.co.uk
WorldMags.net
Still doing endless reps

with the dumbbell?
Your arms arent
going to grow
EXPERT VIEW
Sean McPhillips,
personal trainer
Work on bent-over
rows and chin-ups.
These compound
moves will work a
larger muscle the lats, in the case
of chin-ups as well as your biceps,
giving you a boost of testosterone
and growth hormone and resulting
in greater gains all over. Also, if you
want big arms, dont just focus on your
biceps because theyre what you can
see in the mirror your triceps make
up two-thirds of your upper arm.
For big triceps, use bodyweight dips.
Once you can manage three sets of
ten, start adding weight by wearing
a weighted vest, backpack or belt.
supremetraining.co.uk
WorldMags.net
Exercise is
best done
every day
Dont limit your activity

to strictly monitored
training times
THE MYTH
Confining exercise to the three
hours a week you fling on a pair
of shorts and head to the gym is
a relatively recent phenomenon.
Activity levels have been steadily
decreasing in the general population
for years but many experts believe
a training approach that mimics the
varied fitness demands of a more
caveman-like or Paleo lifestyle
is best. Its fine if you enjoy your
gym sessions, but if you cant get
to them, dont let that limit you.
EXPERT VIEW
Darryl Edwards,
the Fitness Explorer
Humans were
designed to move by
integrating movement
into normal life. When
you perform a movement repeatedly
your muscles become more efficient,
which improves your ability to perform
that activity. So be opportunistic
about movement wake up in the
morning and do press-ups, or hang
a pull-up bar at home and do a few
chins every time you pass it. The key
here is not to train to failure but to
focus on quality of movement. This
will still get you fitter and stronger
and will add a significant number of
reps without unnecessary fatigue
or a drain on your limited time.
thefitnessexplorer.com
Sit-ups
build a
six-pack
In pursuit of hard abs?

Make sure youre doing
the right moves and
eating the right things
THE MYTH
Are you doing hundreds of sit-ups and
crunches daily in the pursuit of a sixpack? Youre wasting your time and,
according to spine structure expert Dr
Stuart McGill, increasing your chances
of lower back problems in later life.
The best place to work on your sixpack is the kitchen, by watching your
food intake. And if youre relatively
new to training, big moves such as
the squat and deadlift will strengthen
your core on their own. If you want to
take it up a notch and train your abs
directly, there are far more effective
moves than sit-ups (see below).
EXPERT VIEW
Dan Parker,
personal trainer
If you want a sixpack you need to train
using the principles of
hypertrophy, or going
heavy for eight to 12 repetitions with
around 60-90sec rest. Its highly
unlikely that sit-ups will overload your
abs enough to let you reach failure
you within that rep range. Instead, Id
suggest doing tougher moves such as
hanging leg raises, weighted if theyre
too easy, cable Russian twists and
dumbbell pull-overs, going for two
to three sets of each twice a week.
fitnessfirst.co.uk
WorldMags.net
FITNESS MYTHS
You need
weights
to train
Getting in shape doesnt

have to mean hitting
the dumbbell rack
THE MYTH
Want proof that you dont need to
touch a barbell to get in awe-inspiring
shape? Look at Olympic gymnasts.
Some never touch a weight but
theyre all in impressive physical
condition and brutally strong. The
key with bodyweight moves is to
keep making them tougher and
even that doesnt take much kit.
EXPERT VIEW
Rob Silver,
CrossFit trainer
Its a common
misconception that
the only way to get
fit is in a gym full of
machines. In reality, one can get
fit anywhere from Hyde Park to
the local car park. The best way to
achieve optimum results is short and
intense workouts using your body
plus simple tools such as a jump rope.
Sprint, jump over things, skip and do
burpees and lunges and pull-ups on
tree branches. Make sure you always
challenge yourself by increasing the
difficulty each week say, by aiming
for more reps, shorter rest periods
or tougher exercise variations.
twitter.com/robstrength
FITNESS MYTHS
WorldMags.net
You dont
need to
train legs
Even if you havent

worn shorts since your
formative years, you
still have to squat
THE MYTH
Its an easy rationalisation to make:
you dont wear shorts or care about
your calves, so you dont need to train
your legs. Or you run or play tennis
once a week, and thats enough. But
even if you dont care about whats
going on below your belt, training
your legs is one of the most efficient
ways to improve the quality of your
gym sessions and your upper body.
EXPERT VIEW
Dale Alexander,
personal trainer
Dont be that guy who
has to wear tracksuit
bottoms to cover his
legs. Apart from the
fact that having the upper body of an
Adonis and the legs of a chicken looks
weird, training your legs will actually
help make you bigger all over and
make you better in bed. Research
has shown that testosterone and
growth hormone levels increase
with leg work, and both are essential
hormones in creating muscle and
bone mass. Theyll also help you be
better at virtually any sport, as well
as sprinting after buses or burglars.
dalealexander.co.uk
Fat makes
you fat
Looking to get
lean? Bread is the
enemy, not butter
THE MYTH
Much of the modern fear of fat has
nothing to do with weight gain. It
actually comes from the 1980s, when
scientists thought theyd found links
between fat, cholesterol and heart
disease. The problem was those
studies werent well conducted
and although fat does have more
calories per gram than carbs, its
actually much less likely to make
you gain weight. The kind of fat you
should avoid is highly processed
trans fat. Dont fear the rest.
EXPERT VIEW
Christine Bailey,
nutritionist
While you can
technically overeat
enough fat calories to
accumulate adipose
tissue and therefore get fat, this is
actually very difficult for two main
reasons. First, fat is very filling,
especially when paired with low-carb
eating. A casserole of grass-fed meat
is far more filling than bread spread
with butter, which means its hard to
overeat on a high-fat, low-carb diet.
Second, when youre eating fat and
low levels of carbs its easier to burn
the fat for energy. Studies have shown
that low-carb, high-fat diets not only
reduce weight, they also retain or even
increase lean mass, which means its
fat thats being lost. The types of fat
sources to eat are olive oil, coconut
oil, organic butter, nuts, organic eggs,
avocados and grass-fed meat.
advancenutrition.co.uk
WorldMags.net
It never
gets easier
Sometimes you need

to tough out your
exercise plan, but it
wont always be a chore
THE MYTH
True, training can be frustrating when
you first start and it stays tough and
exhausting, as long as youre doing it
properly. But if youre just starting out,
remember it isnt always going to be
this hard. You arent always going to
be the one struggling to bench your
bodyweight or do a single pull-up,
and as your abilities improve so will
your ambitions. Its worth gritting your
teeth to get through your first weeks
because the best is yet to come.
EXPERT VIEW
Joseph Lightfoot,
strength and
conditioning coach
If youre just starting
out with exercise, you
can make the transition
from conscious effort to second
nature a lot easier by setting goals.
The time period between starting to
exercise and the point at which you
see and feel results is important to
consider. Theres no quick fix you
just have to stick with it. But the great
thing is that after a few weeks you
see the results and exercise becomes
a habit, and these two things make
it a lot easier to carry on. Find a form
of exercise you enjoy and that will
help you towards your goals. Then
pick a starting point appropriate to
your current abilities and take it from
there. It gets better, I guarantee it.
jplightfoot.com
WorldMags.net
MF PROMOTION
Pack a punch as
a personal trainer
With The Training Room you can get paid to do what you love
For more
information call
0808 256 6334
or visit
thetrainingroom.com/
mensfitness
f fitness is your life, why not be

sought-after REPs accredited Level 3
paid to do it? The Training Room
Certificate, making PTs industry-ready.
is a fitness careers provider
It wasnt easy, says Parker.Theres
that can help you make fitness
a lot to learn in six weeks but it came
your living in just six weeks.
naturally because Ive always had such
Joe Parker, a former RAF graduate
an interest in fitness.The course gave
who was forced into a career rethink
me a brilliant insight into fitness and
by redundancy in 2011, turned to The
made me realise what I was capable of.
Training Room to get his life back on
After six weeks Parker completed
track. He soon
his course but
realised he had
the help from The
The course gave me a
all the tools
brilliant insight into fitness Training Room
required to get
didnt stop there.
and made me realise
into personal
The company
what I was capable of
training.
also helped him
Fitness had
tailor his CV and
always been a hobby to me, says
practise job interview technique skills
Parker, 23.But after leaving the RAF
he had never needed to develop. In
I spent a lot more time in the gym.
his first interview, he landed the job.
I was getting to know people and
The Training Room was the turning
giving advice when it dawned on me:
point, Parker says.I love the freedom
I could make a career out of this.
and I spend all day surrounded by
The Training Room helps around
effort and achievement. Its positive,
2,500 people each year to become
upbeat and social. Plus I get to use
qualified personal trainers.The
the gym myself so I look the part too.
course earns its students the highly
You cant ask for more than that.
WorldMags.net
How The Training Room

can turn your life around
How long do the courses last?
The six-week full-time or six-month
part-time courses can be completed
at Academies situated around the
UK. You get the chance to make the
course fit around your lifestyle.
Alternatively you can take
a course online.
What qualifications will I get?
Youll qualify with a REPs accredited
Level 3 Certificate in Personal
Training, including a Level 2 Gym
Instructor Accreditation and
a Certificate in Group Cycling,
Sports Nutrition, Gym-based
Boxing and Circuit Training.
What happens when I finish?
The Training Room guarantees job
interviews with sports centres in
the UK and overseas*. For three
years after your course The Training
Room provides
support and
advice to help
you progress in
your new career.
*The Training Room works closely with Virgin Active,

David Lloyd, Esporta, De Vere/Greens, LA Fitness/JJB,
PureGym, Fitness First and more. Overseas placements
are available through Mark Warner Holidays.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Live life in the t lane
MIGHT AS R
WELL JUMP
CLIFF DIVING
The professional lunatics of the Cli Diving World Series

think nothing of plunging 27 metres while performing
stunning acrobatics. MFs Warren Pole takes the plunge
eally, 27 metres isnt far. Little more than

a quarter of a football pitch. Just over half
the length of an Olympic pool. Usain Bolt
could cover it in less than three seconds.
But these things are relative. Because when
you dangle those 27m in thin air between a narrow
plank and the cold, murky waters of the Atlantic Ocean
they suddenly appear to be a very long distance
indeed. In short, they look bloody terrifying. Not for
the divers of the Red Bull Cliff Diving World Series,
though. These 27m are where they go to work.
Being up there is never normal, says diver
Matt Cowen, winning the award of the day for
understatement. Its a place where you have to
WorldMags.net
Photography Red Bull
MFs Warren leaps into

the unknown with some
encouragement from
diver Blake Aldridge
WorldMags.net
learn to control your fears. And as I stare apprehensively

down at the water below the board, I realise that I
havent learned to do that. But its too late now
BOARD MEETING
Everyone is used to seeing 5m and 10m boards,
especially after following the exploits of Tom Daley,
Peter Waterfield and others in the Olympics, but as I
discover at the first ever UK round of the World Series
at the Blue Lagoon near St Davids, Pembrokeshire,
where I get an extremely close look at one the diving
board cliff divers use could not be more different.
This one took two weeks to prepare, had to be flown
into place by helicopter and is attached to its anchor
point using bolts over 4m long. Unsettlingly narrow
and with nothing resembling a guardrail, it juts out from
the Welsh rock face over the water far below. The only
concession to comfort of any sort is the sandpaper grip
The boom
when the
diver hits
the water
at almost
80km/h is
astonishing
Matt Cowen plunges 27m

towards the rescue divers
waiting in the water below
tape wrapped around the boards edge, giving the divers

the traction needed to launch the intensely physical
moves they put themselves though as they dive.
As with the board, the setting provides a total
contrast with Olympic diving. While Daley and co
almost always perform their dives in the hushed,
library-like atmosphere of an indoor pool, cliff diving
thrives in open-air venues far from chemical cleaning
agents and fancy modern architecture, usually in
remote corners of the world. This old slate quarry on
the Welsh coast makes the perfect venue, its natural
amphitheatre lending proceedings a gladiatorial edge.
MAKE A SPLASH
I realise how far 27m really is when I watch my first
dive, at the end of the qualifying round. From the
waters edge, I crane my neck to see a tiny stick man
silhouetted high above flick himself out of a handstand
to carry out a ridiculous number of twists, spins and
pirouettes before cannoning into the water below.
The dive is mesmerising and the boom when
the diver hits the water at almost 80km/h is
astonishing. More astonishing still is the fact he
surfaces, waves, smiles and leaves the water under
his own steam rather than on a spinal board.
I ask Greg Louganis, the quadruple Olympic gold
medallist and five-time world diving champion
who is now a judge on this tour, how hard the
hit is when you land a dive from this height.
Significant, he replies, rivalling Cowen in
the understatement stakes. I later learn that a
spot of top bombing from this board would be
much like hitting concrete from 13m. Significant
indeed. And the consequences of a mistake?
There is a timing issue, says Louganis. You have
to hit the water right. At one event a diver was a little
short [not quite vertical] on entry and was knocked
unconscious. The rescue divers got him out and he
didnt remember any of it. Thats probably a good thing.
WorldMags.net
WorldMags.net
Anatomyof adive
Greg Louganis, Orlando Duque
and Matt Cowen explain the
stages of the 27m plunge
The 27m platform is lifted

into place by a helicopter
The rescue divers Louganis mentions are on

permanent standby, treading water beneath the
platform during practice and competitions. They
spray water across the landing zone to break the
waters surface, which eases the impact for divers
fractionally, as well as making it easier for them to
spot as they plunge towards it. Two of them dip below
the surface before a diver hits, ready to haul him out
should injury leave him unable to do it himself.
Aldridge explains
the basics to Warren
Warrens jump was

over in a flash
WITH BOTH FEET

Im slightly surprised to see that every diver is
hammering into the water feet first. Nine-time diving
world champ Orlando Duque, who is leading this
years series, explains why. You can go headfirst
from this height but youll get hurt sooner or later, he
says. Feet first still isnt safe but its safer. Your lower
body is much tougher. All the muscles, ligaments,
bones, everything its all stronger. You still feel
the impact, though, even on a really good dive.
I ask former British Olympic diver turned cliff diver
Blake Aldridge, who made his World Series debut in
2011, what the impact feels like but he says its more
what it doesnt feel like. When you hit the water from
one of these dives youre actually numb from the
impact, he tells me as we sit in the divers hot tub, which
allows competitors to stay warm between dives.
So why do I get to share comfortingly warm water
with some of the most unhinged athletes on this
planet? Well, because under Aldridges tuition I
am getting a first-hand introduction to cliff diving.
Although I wont be diving from the full 27m, I have
tried to be as professional as possible, which includes
looking the part. I decided banana hammock-style
Speedos were out, but Ive noticed divers are equipped
with a small towel at all times so Ive brought my
own. Not that I really have any idea what its for.
Aldridge explains its much more than the adult
comfort blanket it appears. First, it allows divers to
WorldMags.net
TAKE OFF
1 Over twice the height of an
Olympic board doesnt mean over

twice the time in the air because
of increased acceleration, says
Louganis. So your vertical jump
at the start is key to add time to
complete your dive.
FLIGHT
2 The first 12m is where we do all
of our flips and twists. If you make a

small mistake here, youll know and
you can make small corrections,
says Duque. As a judge, I want to
see a smooth flight, finished high
above the water, says Louganis.
PREPARE FOR SPLASHDOWN
3 Now were motoring and
finding the water ready for entry,

feet first, says Duque. Good depth
perception helps divers hit this
perfectly, says Louganis.
IMMERSION
4 We stop fast once we hit, says
Cowen. I bring my legs up and my

arms out and that stops me dead.
WorldMags.net
The Welsh coastline is a
dramatic setting for the
diving competition
arrive on the platform bone dry, which is essential when

you need to grab your limbs and hold exact stress poses
while also spinning like a top. It then serves as basic
range finder to the water below when tossed in, and
finally it can also be helpful for sighting the water level
as you dive towards it.
LEAP AT THE CHANCE
Step one in my cliff dive initiation is a basic feet-first
leap from a 5m ledge. Although dwarfed by the main
event platform in the sky above, it still feels vertiginous
enough to me its akin to leaping off the roof of a
bungalow. Which you probably wouldnt do for fun.
Look down with your eyes but keep your head
level, Aldridge instructs me. This will keep you from
pitching forwards. Keep your legs together too.
A jump, a silent blur. Shockingly quickly, I splash into
the chilly water. Easier than I expected. But next, 10m.
After unnecessarily towelling myself dry (I am
not planning to attempt any acrobatics) and just as
unnecessarily throwing my small towel to the water
below as a sighting aid, its time to repeat the same drill.
Except from the height of a two-storey house this time.
I take a deep breath and stare down at the gently
rippling surface that suddenly seems far, far below. I try
to imagine taking on the 27m jumps that Ive watched
so many divers do today and immediately feel dizzy. I
push it out of my mind and remind myself this is just 10m.
Just twice the previous jump, which was over in a flash.
A jump, a
silent blur.
Shockingly
quickly,
I splash
into the
chilly water
Warren compares war

stories with Aldridge in
the competitors hot tub
Aldridge counts down and I leap. Its a giddy,

disorienting feeling, falling and waiting for the
impact I cant imagine having the wherewithal
to perform complicated moves in the air. The
impact is more shocking this time and I experience
the numbness Aldridge talked about.
IN OVER YOUR HEAD
Now the big one. No, not the 27m platform that would
probably kill me but a proper head-first dive off a cliff.
This is a true step into the unknown since Ive never dived
off anything higher than the edge of a swimming pool.
But with an expert guiding me, what can go wrong?
Nothing, as it turns out although the pure wrongness
of falling through the air upside down hits me as I
hurtle towards the water and I have to fight the urge
to right myself. Aldridge told me to just follow my
hands, which works and sees me surfacing in triumph
moments later, although I then ruin the moment by
being unable to find my towel floating nearby.
Back in the hot tub, Aldridge explains what makes
him and the rest of this small band of professional
lunatics do what they do. Before every dive your body
is screaming Its too high and Its too dangerous
and youre battling with your brain. But the feeling of
achievement when you do it, thats something else.
When you come up from your dive and break the
surface, as the numbness fades and you realise you
are OK, theres no time youll ever feel more alive.
The ve stages of cli diving
Warren Pole explains the emotions you go through as you stand over the water
STAGE 1
BRAVADO
Climb to the
cliff edge. It
doesnt look
so high. This
will be easy.
STAGE 2
FEAR
Arrive on the
ledge. It is in
fact very high.
Oh dear.
STAGE 3
DISBELIEF
I am falling
head first into
the sea. This
is very wrong.
So wrong it
cant be real.
STAGE 4
SHOCK
Apparently
it is real
because,
fuck me, this
water is cold.
STAGE 5
RELIEF
I am still alive.
Hallelujah!
To see cliff diving action from the UK stage of the Red Bull World Series go to mensfitness.co.uk/links/27metres
WorldMags.net
theWorldMags.netshow
www.bikeandtri.co.uk
Manchester Central 16-17th February 2013
So much to see and do whether youre road, triathlon, MTB, commuter, leisure or BMX specific
n ZOGGS Triathlon Swim
Zone Endless pools & expert
advice
be part of it
Whether youre an elite athlete or just after your first
bike or tri suit, the Bike & Triathlon show is the one
place youll find the very best bike and tri brands all
under one roof.
n British Cycling Central Stage

Meet our Olympic stars and cycling
celebrities
n VIP Coaching Zone Spin and
performance analysis, live treadmill
demos, nutrition seminars
n Rollapaluza Speed Challenge
Win a bike on the adrenalin-fuelled
rollers
n Phoenix Riders Cycle Stunt Team the most thrilling entertainment
youll ever see on two wheels.
n Shoretrax the ultimate in
mountain bike trails
n Kids Zone fun on the track for
aspiring young riders
n Major new product launches from
leading brands and great deals on all
your cycling and triathlon
equipment.
n Top names include Cervelo, Trek,
HUUB, 2XU, Brooks, Zoggs, Velocite,
BH Bikes, Starley, Max Gear, Newton,
Compress, Team Carbon, Jacuzzi
and USN.
BOOK NOW at www.bikeandtri.co.uk
Early Bird tickets available for a limited time only at just 9.00 per day!
25% off the normal ticket price of 12 per day. Under 16s get in free.
Manchester Central 16-17th February 2013

Supported by:
WorldMags.net
visit manchester
WorldMags.net
WorldMags.net
WorldMags.net
ROAD RUNNING SHOES
RUNTHE
SHOW
Attack the pavements in comfort and style with our

pick of the best shoes designed for road running
Reflective strips on
the shoes upper
help to improve
your visibility
during after-dark
winter runs
GAIT GUIDE
OVER PRONATION
Excessive rolling inward
of the ankles as you run
UNDER PRONATION
Insufficient rolling inward
of the ankles as you run
Words Ben Ince Photography Danny Bird Illustration Sudden Impact
NEUTRAL
Ideal level of rolling the
ankles as you run
New Balance 1080v2 95
Youll be hard pushed to find a

more comfortable shoe than this,
especially if youre a neutral runner.
With a wealth of cushioning on the
upper, collar, tongue and sole, its
guaranteed to provide a soft ride,
with smooth transitions from heel
to toe on every stride. A flexible,
lightweight, blown rubber outsole
helps to keep the weight down,

as do welded seams on the upper,
which also prevent chafing.
Comfort levels are further improved
by a Strobel Board that runs the
length of the sole, ensuring
maximum shock absorption. Its
very competitively priced too.
""""" newbalance.co.uk
Turn over for six more road running shoes
WorldMags.net
WorldMags.net
Runningprehab
Warm up to reduce injury
Terminalknee extension
Brooks Trance 11
115
It might not be the lightest or

cheapest shoe available, but if
youre a serious over-pronator
the Trance 11 is one of the best.
A Caterpillar Crash Pad running
down the length of the shoe
provides exceptional support,
while its foam-constructed
saddle moulds to your foot to
provide a comfortable fit.
"""""
brooksrunning.co.uk
Asics Gel-Nimbus 14
130
Reebok RealFlex
Transition 65
The 14th edition of this shoe

provides outstanding comfort
and cushioning for neutral and
under-pronating runners, thanks
in part to its full-length Guidance
Line, a groove on the sole that
guides your foot through the gait
cycle. Its Heel Clutching System
means it fits snugly, helping to
create extra support.
A versatile trainer for runners

on a budget, the RealFlex is at
home on the road or in the gym.
Individual nodes on the sole help
your feet to flex and move as
you run, providing a very natural,
responsive ride. The single-layer
polyester mesh upper provides
strength, while a moulded sock
liner offers extra cushioning.
asics.co.uk
reebok.com
"""""
Why do it This trains the quads

to help avoid overuse injuries
to your knee and shin, says
physiotherapist Simon Rice.
How to do it Stand with a
Thera-Band looped behind
your knee and anchored in
front of you. Walk back so
the band pulls your knee
forward, keeping your foot
flat. Contract the front of your
thigh to straighten your knee.
"""""
Clam
Puma Faas 500

67.50
Skechers GOrun Ride

70
K-Swiss Blade-Max
Stable 100
"""""
"""""
The Faas 500 has an old-school

design based on Pumas popular
RS1 trainer from the 1980s. Its
targeted at neutral runners,
with a minimal, lightweight
upper and a slim outsole thats
designed to improve forefoot
cushioning and provide a
natural feel. An OrthoLite sock
liner helps to ensure extra
comfort and breathability.
The first thing you notice about

this shoe is how little it weighs,
due mainly to its lightweight,
seamless synthetic mesh upper.
Designed to provide a barefootesque running experience, it has
a roomy forefoot that allows
your toes to spread, grip and
push off. It features Skecherss
M-Strike technology in the sole,
to encourage a midfoot strike.
prodirectrunning.com
skechers.co.uk
"""""
This shoe has lots of technical

features, combining stability and
cushioning for moderate overpronators. These include a
durable, high-density outsole, a
midsole that helps to ease your
foot into the centre of the shoe
and the Flow Cool System, which
enhances breathability and
moisture management to keep
your feet cool and dry.
kswiss.eu.com
WorldMags.net
Proprioceptiontest
Why do it Proprioception is the

sense of the relative position of
each of the parts of the body.
Research shows improving it
can help runners prevent foot
and ankle overuse injuries.
How to do it Balance on one
leg with your arms folded
across your chest. Get a
partner to gently push you
in any direction from your
hips or shoulders. Focus on
maintaining balance and
keeping all toes on the ground.
Simon Rice is a physiotherapist at Pure Sports Medicine (puresportsmed.com)
Why do it Running requires the

muscles in the hip area to
transfer weight from side to
side. Muscle imbalances in this
area can lead to knee pain.
How to do it Lie on your side
with your knees bent at 90.
Keeping your feet together,
rotate your hip so your knees
are separated.
WorldMags.net
WorldMags.net
RACE
SUN
THE
WorldMags.net
A fantastic challenge for teams of

four in the Lake District. Cycle 50
miles, climb Helvellyn and canoe
Thirlmere. Start at sunrise, nish
by sunset.
Climb Cycle Canoe
31 August 2013
Places
limited
The race is on. Sign up today to secure your place in this famous team
event. Pay a registration fee of 195 and commit to raising funds that
could change childrens lives.
For further information and an application form
Managed by
actionforcharity.co.uk
01590 677854
events@actionforcharity.co.uk
WorldMags.net
Race the Sun is managed by Action for Charity on behalf of Action Medical Research
WorldMags.net
MF TAKES ON
MOUNTAIN
OF HELL
Its the fastest way down a mountain short of jumping

o. MFs James Spender takes on a downhill bike race
that easily earns its terrifying name
t has taken several hundred years of

striving, but we humans have pretty
much created a world that exists primarily
for our own convenience, comfort and
entertainment. Weve got supermarkets,
weve got central heating and weve got
Steven Seagal: Lawman. Weve basically got
it sorted. Which raises the question, what the
hell am I doing at the top of a fricking glacier at
8.45am on a Sunday morning? Moreover, why
do I have a mountain bike with me and why am
I even contemplating riding it down a ski slope?
This is the 13th edition of the
Mountain of Hell downhill race held in
WorldMags.net
Photography Dan Milner
MF s James is glad of his

helmet and body armour as he
takes on rock-strewn terrain
WorldMags.net
Les Deux Alpes, France. Each year some 700 stupidly

courageous or courageously stupid mountain bikers
congregate at an altitude of 3,600m atop a giant glacial
piste usually reserved for snowboarders and skiers.
The sole aim is to descend as fast as possible some
20km and 2,600 vertical metres down to the town
of Vnosc. While sustaining lasting injuries en route
is not encouraged, neither is it necessarily optional.
Having ridden the 10km qualifying heat the previous
day, I find myself midway back on the starting grid with
my bike laid a few metres in front of me in the snow. A
helicopter circles overhead, apparently here to film us.
Strange it looks suspiciously like a rescue chopper.
The klaxon sounds and we scramble to mount our
bikes. Riding in a straight line on an icy piste is one
thing, but trying to turn or brake is quite another. The
piste is already littered with riders frantically trying
to disentangle themselves from their bikes and each
other. Im already clocking 75km/h and the pros at
the front are pushing 100. Its utter madness.
ALIEN LANDSCAPE
As the snow melts away a grey, unforgiving landscape
unfolds. Everyones wearing full-face helmets and
body armour, and to the untrained eye it looks like the
bad guys from Mad Max have made an unscheduled
detour from the Thunderdome and landed on the
moon. Rocks to make Sisyphus weep litter the trail
ahead, so I decide the best course of action is to
follow the line of another rider, hoping against hope
that hes not about to lead me down a crevasse.
My faith pays off and I avoid any hazards in the first
section. After a few kilometres, with my suspension
pumping double-time, I hurtle over a huge stone plateau
towards the edge, lean back, pull on the bars and
manage to clear a few metres of jagged rocks beneath
me. Not pretty, but Im just happy to still be vertical.
The course forks and a choice has to be made.
Ahead is a small lake, about 25m across. I can either
skirt around it an easier but longer route or risk
the 30cm-wide bridge that crosses the watery
expanse. After surviving the glacier and lunarscape
my confidence is high, so I decide to go for it. I pedal
hard, try not to look down and, with the grace of an
Riders - and bikes - make

their the way to the start line
at the top of the mountain
The race leaders can

reach 100km/h as they
hurtle down the icy piste
I nose my
front wheel
over the
edge, grip
the bars tight
and hope
elephant on a tightrope, somehow manage to roll off

the end of the bridge and on to the opposite bank.
The track crosses a fire road and then drops down on
to a near-vertical slope of scree. I pause to observe how
other riders are tackling this. One guy is looking good
until his rear wheel locks up and he twists violently to
the right, jackknifing over his bars and bouncing down
the slope with his bike in hot pursuit. It looks nasty
but I cant stand here all day. I nose my front wheel
over the edge, grip the bars tight and hope. It works.
I rattle down the track, narrowly avoiding the back
wheel of the crashed rider as I cut up the adjacent hill
and whip into a long section of forgiving singletrack.
RAISING THE BAR
The course plateaus and joins up with a Tarmac road
that leads into the town of Les Deux Alpes, past the
spectators and into the town centre. As if this wasnt
disorienting enough after speeding down mountain
slopes, in a surreal twist the marshals direct me through
a doorway and I find myself literally riding through a
pub, complete with banging Euro-house music and
patrons downing celebratory Jgerbombs (here in
the Alps, of course, Jgermeister is treated as entirely
medicinal, particularly when consumed at 10am).
It has the effect of psyching me up and I hit the
concrete stairs leading out of the pub at blistering
speed. At first it feels like Ive cleared them,
but I soon realise somethings not right as
WorldMags.net
James picks his way carefully

down the rocky slope, trying
not to lose too much speed
WorldMags.net
There are few signs on the

mountain its down to your
judgement and some luck
Race details Mountain of Hell

DISCIPLINE
WHERE
DISTANCE
FITNESS LEVEL
REQUIRED
WINNERS TIME
MFS TIME
MFS POSITION
MORE INFO
WorldMags.net
Downhill mountain biking

Les Deux Alpes, France
20km with over 2,600m of descent
Moderate, but some downhill biking
experience is essential
32min 50sec
1hr 23min 17sec
438th (out of 530)
crankworx.com, 2alpes.com
WorldMags.net
The downhill bike race takes

place on terrain usually reserved
for skiers and snowboarders
the bike squirms alarmingly from left to right. I

pull hard on the brakes and come to a stop. For a
second I have no idea whats happened, but then
it dawns on me the impact of the stairs has split
the rear inner tube and Ive got a flat. Merde!
STEP ON THE GAS
Once I remedy it and get back on my way, Im far enough
back in the field that I find myself pretty much alone.
At least I have this relentless series of wooden steps
for company. Now Ive been riding for over an hour, the
repetitive jarring from the terrain is making my hands
and forearms feel like an arthritic octogenarians.
After what feels like a thousand steps, I begin to
regain some semblance of flow but before I can get
too confident, I hit a wooden ramp thats covering a
concave section of bank. Its covered by a greasy layer
of lichen and, though I should know better, my right
I reach for
my head,
convinced
there must
be blood but
instead nd
the shell of
my helmet
hand tenses and I brake, sending my bike skidding

sideways and my face planting hard into the dirt.
I reach for my head, convinced there must be blood,
but instead I find the hard shell of my helmet, making me
aware more than ever why the organisers make them
mandatory. Without that 10mm of metal and foam Im
sure that would have been goodbye race, hello hospital.
The adrenalines surging so hard I jump back on the
bike and spin for home. It turns out that despite my body
armour (see the box below) my knees in pretty bad
shape, so Im thankful to see the cable lift station that
marks the entrance to Vnosc and the finish.
I pedal hard and cross the line, pretty much running
straight into a race promo girl. At first shes unimpressed,
but seeing the apologetic look of a beaten man she
cracks a smile and hands me a bottle of water. Its warm
and tastes like it has been under a car seat for a month,
but I dont care. Im just happy to be in one piece.
Its alldownhill
The sheer speed of downhill mountain biking means it requires some specialist gear to keep you in one piece
SPECIALIZED ENDURO EVO

A bike thats excellent for the
combination of big hits and
endurance riding that races such
as the Mountain of Hell serve
up. If its possible to feel secure
in the saddle while descending
at 75km/h, the Enduro Evo can
provide that feeling.
2,000 specialized.com
FOX V1 HELMET
Full-face helmets are
mandatory for events such as
the Mountain of Hell for obvious
reasons. Youd be a lot less
pretty if you slammed into an
Alp face first. The Fox V1 is
streamlined and well ventilated.
100 foxeurope.com
SIXSIXONE EVO PRESSURE

SUIT BODY ARMOUR
NUKEPROOF CRITICAL
ARMOUR KNEE/SHIN PADS
Superb protection for your chest

and arms from the body armour
specialist. The Pressure Suit is
well ventilated with a removable
back plate and various adjustable
straps that allow you to find the
most comfortable fit.
200 oneindustrieseurope.co.uk
The knee/shin combo might

sound like overkill but slipping
on a pedal and skinning a bare
shin is no joke. The Velcro strips
ensure a good fit, while the
Kevlar covering should protect
you against almost all hazards.
50 hotlines-uk.com
GIRO DJ GLOVES
Even on a hot day, gloves are
essential for downhill biking.
Fall off without a pair and youll
see why. These are moisture
wicking with breathable uppers
and are designed to endure
the punishment of aggressive
trail riding.
30 madison.co.uk
To see a video of MF in
Forthe
some
Mountain
great pull-up
of Hell race
variations
go to mensfitness.co.uk/links/hellmountain
go to mensfitness.co.uk/links/pullups
WorldMags.net
To advertise here call Kathryn on 020 7907 6557
MF PROMOTION
WorldMags.net
NAME: Trek America
NAME: Alzheimers Society
Occupation: Supporting people affected by dementia
Occupation: USA adventure tour specialists
Cycle from London

to the Brussels Beer
Festival and help make
a real difference to
the lives of people
affected by dementia.
Cycling from London to
Brussels is one of the
great cycle experiences
in Europe. After three
long days in the saddle,
youll finish the ride in
Brussels in time for the
Brussels Beer Festival so
that we can celebrate our
achievement in style.
To take part in this
cycle challenge you pay
a registration fee of 99
and commit to raise a
minimum sponsorship
of 1,300. Well provide
food, accommodation,
Eurostar back to the UK and
a fully supported ride.
Epic American Road Trips

Experience the ultimate in
freedom and adventure with
TrekAmerica, the experts
in small group travel across
America. With over 40 years
experience and with trips
spanning the USA, Alaska,
Canada and Central America,
youre guaranteed the
adventure of a lifetime!
Designed for young,
international travellers aged
18 to 38, youll be surrounded
by like-minded people of a
similar age who will quickly
become your new mates.
These small group trips are
active and fun, with anything
from white-water rafting
to zip lining and western
horseback riding. Throw in
some of the best cities and
most incredible landscapes
youve ever seen and youre
still just scratching the
3More info: For more information
on this and other cycling challenges
with Alzheimers Society visit
alzheimers.org.uk/cycling, call
0870 417 0192 or email
challenge@alzheimers.org.uk.
surface of a TrekAmerica trip.

Mens Fitness readers can
claim an exclusive 10% discount,
and with trips from three to
64 days, youll be sure to find
something to suit you. To get
10% off your booking, book
by 31st March 2013 quoting
discount code 150236.
3More info: Request your brochure
or take a look at our trips online
at www.trekamerica.co.uk or call
us on 0844 576 1429 for more
information.
NAME: Smartshake
NAME: booost
Occupation: Maker of the worlds No1 shaker cup
Occupation: Mid-workout oxygen booost
Do you take your nutrition and

supplementation seriously?
This nifty shaker cup has two
storage compartments for
portions of protein powder,
vitamin and amino capsules,
a gum shield or even just a
healthy snack such as seeds or
nuts for when youre on the go.
Lifes too short to be carrying
multiple bottles, tubs and
bags of powder. Smartshake
Men who are

serious about
fitness often feel
that they just can't
give any more
during a workout.
Ever had that feeling, after a
heavy legs set? We call this
the wall. Pure oxygen will
help you recover quicker,
enabling you to start your next
set sooner and with more
strength. Oxygen is the bestkept secret among strongmen
and bodybuilders. Eddie Hall,
will store everything plus

theyre made from BPA-free
extra-tough materials, dont
hold bad smells and come
in many different colours.
What are you waiting
for? Go get one now!
3More info: Order direct at www.
smartshake.co.uk or buy from your
nearest nutrition retailer or gym.
For trade inquiries email
sales@smartshake.co.uk. RRP 9.99
Britains strongest man in 2011

and 2012, uses oxygen as an
essential part of his training.
You build up high levels of
carbon dioxide and lactic acid
that the quickest way to shift
these toxins is to breathe a
high per cent of oxygen.
We have a money back
guarantee because unless
you push yourself hard this
product is not for you. Using
the code MF entitles you to a
15% discount on your first order
before 31st January 2013.
3More info: Go to www.booostoxygen.com
WorldMags.net
WorldMags.net
ITS ALL IN THE
NUMBERS
Muscle Bomb
A pre workout drink that
combines 1,500mg of
L-carnitine, 750mg of
taurine and 250mg of
caffeine per bottle.
Flavours: Orange burst,
Lemon, Tropical punch.
www.reex-nutrition.com
Whey Refresh
Our hugely popular
protein drink containing
40g of whey isolate, zero
fat and zero carbohydrate
per bottle.
Tropical punch, Rhubarb.
Reex Nutrition Ltd
The Edge /
The Edge Xtreme
An RTD version of our
existing energy product
with a research based
4 to 1 ratio of dextrose
to crystalline fructose
and electrolyte complex;
200mg of sodium,
40mg of potassium,
20mg of magnesium
and 1mg of zinc per
bottle. The Edge Xtreme
also contains 150mg of
caffeine per bottle.
@ReexNutrition
WorldMags.net
Diet Carnitine
A weight management
product that contains
1,500mg of L-carnitine
per bottle.
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
Sweetenough
No-one who wants to lose weight
thinks its a good idea to eat sugary
foods, but sweets could have a
worse effect than expanding your
waistline. New research suggests
that sucrose, dextrose, glucose and
high-fructose corn syrup sugars
commonly found in sweets could
have severe effects if consumed
in large quantities. A study in the
Journal Of The American Medical
Association found participants

who obtained 25% or more of their
daily calorie intake from these
sugars were twice as likely to have
low levels of HDL cholesterol and
high triglyceride levels, two of the
primary risk factors for conditions
such as heart disease, than those
who did not. Our advice? When you
want something sweet, try a food
with natural sugars such as fruit.
WorldMags.net
SUGAR FACT
Studies have
also linked over
consumption of
food with
added sugars to
a variety
of health proble
ms
including depres
sion,
overeating and
poor memory.
Words
BenJohn
Ince doe
Photography
Danny
Bird
Words
Photography
Jane
doe
WorldMags.net
QuickTips
WorldMags.net
metabolism
boosters
Eat these to fire up your

bodys fat-burning capacity
COFFEE
contains high levels
of caffeine, which
has a thermogenic
effect, increasing
metabolism.
CHEESE
is a good source of
calcium, which is
known to increase
metabolic rate
and burn fat.
GRAPEFRUIT
contains chemicals
that reduce insulin
levels, which in turn
can cause weight loss
through increased
metabolism.
CHICKEN
contains plenty of
protein, which helps
your body to build
muscle, causing your
metabolism to rise in
the process.
CHILLIES
are high in
capsaicin, a
substance that
ramps up your
metabolism.
BLUEBERRIES
contain
antioxidants that
help to boost your
metabolic rate.
NutritionQ&A
Words Ben Ince Photography Shutterstock
LaurentBannockis asports scientistandperformancenutritionistfor

prorugbyteamsandothereliteathletes (guruperformance.com)
Q
A
Which oils are the best

to cook with and why?
Themost importantfactortoconsiderwhendeciding
whichoiltouseisitssmokepointthetemperature
atwhichitliterallysmokes,whichis whenitformsharmful
compoundssuchas HNEandfreeradicals.The
smokepointof anoilisdetermined byhowpureor
refinedit isratherthanhowmuchsaturated
fatitcontainsbecausetherefiningprocess
removesimpuritiesfromtheoil, which
generallyraisesthesmokepoint.Soforhighheatcookingsuchasfrying,grilling, stir-fryingor
roasting, Idrecommend using alight,refinedoilsuch
asoliveoil, avocadooil,refinedpalmoilorcoconutoil.
GREEN TEA
is packed with the
catechin EGCG, which
activates the nervous
system functions that
cause metabolism
to speed up.
Kitchen
Gadget
SousVideSupreme
310
sousvidesupreme.com
There are many ways to cook veg but most of them

involve losing vital nutrients. An exception to this is
sous vide (French for under vacuum), which means
sealing food in airtight bags and cooking it in a water
oven. Cooking food this way used to require
ed
industrial-sized
machines but now,
pact
with the compact
reme,
SousVide Supreme,
you can do it at
ion to
home. In addition
ness
locking goodness
s,
into vegetables,
the SousVide iss great
at evenly.
for cooking meat
WorldMags.net
WorldMags.net
Follow us at:
@METRx_UK
facebook.com/METRx.UK
For more information call 01283 492819. MET-Rx is available nationwide at all good health food stores and online at www.metrx.co.uk
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
PerfectFood
WorldMags.net
Slowburn
Cut out high-GI carbs and lose weight
with this slow-carb meal plan
LAMB
SWEET POTATOES
TOMATOES
is packed with the

essential amino acid
tryptophan, which helps
to regulate appetite.
are high in the powerful

antioxidant betacarotene,
which helps to lower LDL
(bad) cholesterol and
maintain a healthy heart.
provide plenty of vitamin

C, which contributes
to your amino acid
metabolism, helping
you build muscle.
The slow-carb diet created by this months guest expert,

Tim Ferriss (see p38), promotes weight loss by cutting
insulin-spiking carbs such as bread, pasta and rice from
your diet. It advocates having one cheat day a week to
keep your metabolism on its toes but the meal plan below
is perfect for any of the other six.
DAILY TOTALS
1,952 calories
189g carbs
164g protein
81g fat
BREAKFAST
Two poached
eggs and a
banana provide
plenty of omega
3 fatty acids for
joint and heart
health, as well
as a healthy dose
of potassium to
aid digestion.
LUNCH
A chicken
salad with
feta, spinach
leaves and
cashew nuts
contains
high levels of
muscle-building
protein as well
as energyboosting iron.
DINNER
Rack of lamb
1 rack of lamb /
1 egg / 1tsp Dijon
mustard / 100g
breadcrumbs /
1 clove of garlic,
chopped / 2tbsp
parsley, chopped
/ 200g sweet potato,
mashed / 50g butter
/ 8 vine tomatoes
To make
Preheat the oven to 200C/gas mark 6.
Beat the egg with the mustard, then mix with the
breadcrumbs, garlic and chopped parsley.
Coat the lamb in the egg and herb crust and roast
for around 17 minutes until pink inside.
Meanwhile, peel the sweet potatoes and boil them
in water for 15 minutes.
Mash the potatoes with the butter and season with
salt and pepper to taste.
Serve with the lamb and roasted tomatoes.
SNACKS
Tangerines
provide plenty
of immunityboosting
vitamin C.
A handful of
olives contains
high levels of
healthy monounsaturated fats.
For more meal plans to help you build the body you want go to mensfitness.co.uk/links/mealplans
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
- CEDRIC
AN
MCMILL
N
IO
RO
CHAMP
IFBB P
RO 2012
ORK P
SA
NEW Y
U
C
E
SCIT
TEAM
We are looking for distributors and retailers! Call us on: 0127 987 4631 faCebook: WWW.faCebook.Com/sCiteCuk
WorldMags.net
Knowledge
WorldMags.net
Howdoyou
eatyours?
Cook perfect eggs every time

with these expert tips
ASPARAGUS
contains high
levels of bonestrengthening
vitamin K
ew foods are as effective for

building muscle, burning fat and
generally improving your health
as eggs, thanks to their high levels
of protein, vitamin D and omega 3. There
are plenty of ways to cook an egg but
theyre all easy to get a bit wrong by
undercooking the yolk or overcooking the
white so youre left eating something
pretty nasty. These tips from chef Karol
Gladki (karolgladki.com) will help you to
avoid common mistakes and ensure your
eggs are just right, however you like them.
POACHED EGGS
WITH ASPARAGUS
Ingredients
2 large free-range
organic eggs / 4-6
asparagus spears /
4tbsp distilled vinegar
To make
Fill a pan with water and bring
it to the boil, then stir in the
distilled vinegar. Its crucial
to use the vinegar because
it helps the white to hold
to the yolk, says Gladki.
Crack the eggs into the
pan and simmer for three
minutes. The consistency
of the egg will be better
if you take it straight from
WorldMags.net
the fridge rather than

letting it come up to room
temperature, says Gladki.
Meanwhile, cook the
asparagus in boiling water
for three to five minutes.
Lift the egg out quickly
with a slotted spoon, place
on top of the blanched
asparagus and serve.
menstness.co.uk/FEBRUARY2013/103
WorldMags.net
BOILED EGGS WITH

WHOLEMEAL SOLDIERS
Ingredients
2 large free-range organic eggs /
2 slices of wholemeal bread
To make
Fill a pan with water and bring it to
boil, then add the eggs and simmer
on a low heat for seven minutes.
The temperature is just as important
as the time, says Gladki. If the water
is boiling rather than simmering, it
will overcook the egg.
Toast the two slices of bread
and cut into soldiers.
Lift the eggs out of the water with a
slotted spoon and dunk them for a
second in a bowl of cold water. Eggs
will generally keep cooking after you
remove them from the pan, so this is
a useful way of stopping that
process, says Gladki.
Cut the tops off the eggs and serve
with the soldiers.
WHOLEMEAL
BREAD
contains plenty
of
filling fibre and
slow-release
carbohydrates
TOP
TIP
Always try to buy freerange eggs because they

have a better omega 3 to
omega 6 ratio says Gladki
WorldMags.net
Knowledge
WorldMags.net
SCRAMBLED
EGGS WITH
SMOKED SALMON
Ingredients
2 large free-range
organic eggs / 50g
smoked salmon, cut
into strips / 2tbsp
milk / 1tsp butter
To make
Add the butter to a large frying
pan on a low to medium heat.
If the pan is too hot you risk
burning the butter, which
releases lots of unwanted
carcinogens, says Gladki.
Crack the eggs into a mixing
jug and whisk with the milk.
Add the mixture to the pan and

keep stirring till half cooked,
then add the smoked salmon.
Cook the mixture until it
reaches your preferred texture.
If water starts coming out of
the egg you are overcooking it,
says Gladki.
SMOKED
SALMON
is packed
with immunityboosting
selenium
FRIED EGG WITH

LEAN BACON
Ingredients
1 large free-range
organic egg / 2 slices
of lean bacon / 1tbsp
of coconut oil
BACON
is a great
source of muscle
building protein
and testosterone
boosting zinc
WorldMags.net
To make
Heat the coconut oil in a pan over a
medium heat. Coconut oil is great
for frying because it has a high
smoke point, says Gladki. If the
pan is too hot, the bottom of your
egg will be burnt and rubbery.
Crack the egg into the pan
and cook to preference.
Meanwhile grill the bacon under a
medium heat, turning occasionally,
and serve with the egg.
Supplements
WorldMags.net
Add zing with zinc

1
Enhance your sexual prowess with

this potent supplement
TAKE
THAT
MFS MONTHLY
GUIDE TO
THE RIGHT
SUPPLEMENTS
FOR YOUR GOALS
RECOVERY
BOOSTERS
THE PROBLEM
You feel lethargic
and unmotivated
in the bedroom.
% BCCAs Branchedchain amino acids

can improve
muscle recovery
when taken after a
workout, according to
research published
in the Journal Of
Sports Medicine &
Physical Fitness.
% L-glutamine An
amino acid and
protein component,
glutamine has been
shown to improve
muscle recovery,
increase muscle
synthesis and
reduce soreness
after a workout.
THE SOLUTION
Start taking zinc supplements.
Zinc has a variety of libidoboosting properties, including
increasing sperm production
and improving prostate health,
but the main way it will
kick-start your love life is
by raising your levels
of testosterone.
THE SCIENCE
In a study published in the
journal Nutrition, male
participants who were given
zinc supplementation for a
six-month period recorded
increased testosterone levels,
while those who were placed
on a zinc-restricted diet saw
their testosterone
levels fall.
% Water Hydrate your

muscles before,
during and after
your workouts to
improve recovery
and reduce the risk
of cramping. The
Institute of Medicine
recommends that
adult males drink
three and a half litres
of water per day.
% Electrolytes These
minerals are lost in
sweat during exercise
and are necessary
for muscle recovery
because they
conduct electricity,
helping your muscles
to work. Theyre
easily replenished
via sports drinks.
SupplementQ&A
S
Words Sam Jobson Photography Getty
Aaron Deere is a functional medicine consultant at KX Gym London (kxgym.co.uk)

Aa
Q
A
Is it unhealthy to take
for life but when taken in
too many supplements? incorrect amounts they
can be toxic or even fatal.
When it comes to taking
Vitamin D and iodine
vitamin and mineral
are both good examples.
supplements, its worth
Vitamin D is an essential
bearing in mind the old
vitamin with lots of health
mantra that you can have
benefits, but the upper limit
too much of a good thing.
for intake is 10,000IU a day
Many nutrients are essential and doses over this amount
can potentially lead to

toxicity, symptoms of which
include nausea, vomiting
and even kidney damage.
The upper limit for iodine
consumption is 1,100mcg a
day, and exceeding this level
can lead to fever, vomiting,
diarrhoea and, in the worst
cases, thyroid cancer.
For our guide to all the major supplements go to mensfitness.co.uk/links/suppknowledge

WorldMags.net
WorldMags.net
GLUTAMINE + BCAA ESSENTIAL AMINO ACIDS
The Branched-Chain Amino Acids (BCAAs)

Leucine, Isoleucine and Valine are essential
because our bodies cant manufacture them.
They account for 35% of the essential amino
acids in muscle proteins. Glutamine is the
most abundant amino acid in the human
blood.
Scott Dorn
Fitness Cover Model

Team Scitec USA
ADDITIONAL BCAA FORMULAS FROM
Glutamine may become conditionally essential

in certain situations, including intensive physical
training, when the body cannot meet its
needs by synthesizing glutamine.
These (conditionally) essential amino acids
can be provided by dietary protein intake,
including by food supplements. Our G-BCAA
formula contains a 1:1:1:1 ratio of Glutamine,
Leucine, Isoleucine and Valine!
BCAA 6400
125 AND
375 CAPSULES
BCAA-X
120 AND
330 CAPSULES
CHECK OUT OUR OTHER 200 PRODUCTS AS WELL!
WorldMags.net
We are looking for distributors and retailers! Call us on: 0127 987 4631 Facebook: www.facebook.com/ScitecUK
BCAA XPRESS
APPLE, PINK
LEMONADE: 700 G
UNFLAVOURED: 500 G
WorldMags.net
Value | Service | Advice
FESTIVE MONSTER DEALS

RRP 94.98
RRP 71.99
Just 47.99
Just 49.99
Met-RX Supreme Whey 2.27kg

+ FREE CLA
PhD Nutrition Pharma Blend 2.27kg

+ FREE Recovery 2:1 1.28kg
RRP 94.38
RRP 101.98
Just 51.99
Just 59.09
Garnell High Perfomance Whey

2.27kg + Lean Force 90 caps
Gaspari Myofusion 2.27kg

+ FREE Gaspari T-Shirt
DEALS & ADVICE FROM

MONSTERSUPPLEMENTS.COM
Order Hotline 0844 745 1345
24 HOURS A DAY 7 DAYS A WEEK

WITH FREE GB DELIVERY
WorldMags.net
AbsFoods
WorldMags.net
27absfoods
If youwant asix-pack, eatingtheright things is crucial.
Here arethefoodsthat will helpbuildandrevealyourabs
6 Apples
contain antioxida
nt
polyphenols, w
hich
help to prevent
your
body from storin
g fat,
according to a
German study.
Burnfat
Everyonehasabs,butyouwontbeabletoseethemiftheyre hidden beneathalayerof fat.These will helpyouburn itoff
1Broccoli
is a low-calorie food
thats packed with fibre,
which will fill you up
and help you to lose
weight, according to
research from the US
Department of Health
& Human Services.
2Cinnamon
can help to blunt

insulin response in the
body, stopping you
from storing fat, says
an American study.
3Cheddar
is a good source
of conjugated linoleic
acid (CLA), which helps
you to lose weight
and build muscle, a
Swedish study found.
potatoes
4Mushrooms 5Sweet
are a great lowcalorie way to add bulk

to stews and pasta
sauces, according to
American research.
WorldMags.net
are a low-GI food and

research from the
US found they dont
promote fat storage
by causing your insulin
levels to spike, unlike
normal potatoes.
Words Ben Ince Illustrations Linda Duong

Photography Shutterstock
Stepone
AbsFoods
Steptwo
WorldMags.net
Stepthree
Boostyour metabolism
This will causeyourbodytoburnmorecalories,helpingtomakeyoulean andexposeyour abs
7Green tea
contains molecules
called catechins, which
have thermogenic
properties and
improve metabolism,
a study published in
the Chinese Journal
Of Integrative
Medicine found.
8Chilli
peppers
are a great source

of capsaicin, which
helps to ramp up
your metabolism,
says a study in the
American Journal Of
Clinical Nutrition.
9Blueberries 10Grapefruit
can help to inhibit

the formation of new
fat cells by altering
lipid metabolism,
according to research
from the Texas
Womans University.
contains
chemicals that reduce
insulin levels, which
in turn can cause
increased metabolism,
American research
discovered.
Eat meat
for protein
Eatingplentyof
proteiniscrucialifyou
wanttobuildyour
abdominal muscles.
Theseareallgreat
sources,asshown by
theamountsof protein
theycontainper100g
11 Chicken 33g
12 Pork 32g
13 Lamb 36g
16 Beef
14 Duck 29g
36g
Grass-fed, freerange beef has

the
most reliably hi
gh
levels of protei
n and
other nutrients
.
15 Turkey 29g
WorldMags.net
WorldMags.net
WorldMags.net
AbsFoods
Stepfour
Cycle your
protein
WorldMags.net
Varyingyourprotein
sourceswill giveyoua
widerrangeof nutritional
benets.Herearesome
of the bestnon-meat
sourcesandhowmuch
they containper100g
17 Tuna 30g
18 Parmesan
36g
23 Milk
19 Pumpkin
seeds 33g
helps you lose bo

dy fat
and build muscle
, says
a study in the Am
erican
Journal Of Clinica
l
Nutrition, makin
g it a
perfect abs drin
k.
20 Eggs 12g
Stepfive
21 Peanuts 24g
22 Soya
beans 39g
Reduce stress
Stressraiseslevels of thehormone cortisol, leadingtofatstorage especiallyin thecrucialwaistarea
24Oats
are rich in
carbohydrates, which
boost serotonin levels
in the brain and create a
calming effect, according
to research from Indiana
University East.
25Oranges 26Walnuts 27Salmon

contain high
levels of vitamin
C, which can help
to reduce levels of
stress hormones in
the blood, American
research has found.
are high in
fibre, antioxidants and
unsaturated fatty acids,
all of which can help to
lower blood pressure
and stress levels, says
research from Penn
State University.
is a great source
of magnesium, which
helps to control cortisol
levels, according to the
Capital Region Medical
Center in the US.
Now youve got your diet sorted, find abs-building exercises at mensfitness.co.uk/abs
WorldMags.net
To advertise here call Kathryn on 020 7907 6557
NAME: Bodylean
MF PROMOTION
WorldMags.net
NAME: Bjrn Borg
Occupation: Fast fat loss and more muscle tone

BODY BEAUTIFUL
Bodylean CLA Plus
to help your workout
work well.
Bodylean CLA Plus can
help reduce body fat and in
turn increase muscle tone.
Conjugated Linoleic
Acid is added to
manipulate the way the
body stores fat and helps
you utilise it as energy,
regulating and lowering
body fat percentages and
increasing muscle tone.
Other ingredients include
L-Carnitine, L-Ornithine
and CoQ10 for enhanced
metabolism, together
with chromium and
Gymnaema Sylvestre to
regulate sugar cravings
and blood sugar levels.
Maximum benefit
is achieved if it is taken
in conjunction with a
healthy balanced diet
and regular exercise.
Occupation: Fashion underwear for men
3More info: Bodylean CLA Plus

dual pack retails at 16.99 for
60 capsules and tablets. Contact
HealthAid Ltd on 020 8426 3400 for
purchase and stockist information
or visit www.healthaid.co.uk.
Bjrn Borg is an iconic

Swedish tennis player
whose unique style and
rock-star qualities inspired
the creation of the Bjrn
Borg brand in 1984.
Nowadays Bjrn Borg is an
international fashion brand
with a focus on colourful
fashion underwear.
To celebrate the festive
season in true Scandinavian

style, Bjrn Borg has created
the Nordic Knit pant inspired
by the novelty Christmas
jumper but way more fun.
So if you are with us say
Ja! to giving and receiving
this Christmas. Available at
Selfridges and online at ASOS.
3More info: www.bjornborg.com
NAME: Jacks of London
NAME: The Jerky Group Ltd
Occupation: The Home of Male Grooming
Occupation: UKs Leading Beef Snack Brands
Jacks Male Grooming is

the place to go for all your
grooming needs. Styling,
shaving, skincare; you name
it, weve got it covered. An
exclusive Masters of Style
review club also allows
members to try products for
free, ensuring the products we
sell are the ones that work.
Whether youre heading
to the slopes or revelling in
the festive spirit at home,
one fact remains: its darn
cold outside. With that in
mind, we have been stocking
up on rescue remedies for
your hands, lips and face.
Blistering winds, office
air-con and post-party
dehydration could mean
your skin ends up looking as
neglected as leftover sprouts.
So if you want to avoid
rough, dry skin and sore,
chapped lips as you cosy
up this winter, head over to
www.jacksmalegrooming.com.
Beef yourself up with

Wild West Beef Jerky
When youre busy living
life to the max, its all too
easy to grab a fast-food
option rather than a decent
nutritional snack. Thats
where Wild West Beef Jerky
provides the perfect answer.
The ideal post-workout
bite and on the go snack,
Wild West Beef Jerky is 100g
of naturally smoked beef
silverside high in protein but
low in fat, carbs and calories.
Its available in four
moreish flavours Original,
Peppered, Honey BBQ and
Hot n Spicy. Reaching for
one of these healthy beef
snacks will provide the
perfect high-nutrition solution
whenever hunger strikes,
whether youre at home on
the go at work or at play.
Youll find Wild West
Beef Jerky in all major
3More info: www.

jacksmalegrooming.com
3More info: visit www.facebook.com/

wildwestbeefjerky, tweet us, or call
Ian on 07824 322950.
WorldMags.net
food retailers, such as Tesco,

Sainsburys, Morrisons and
ASDA as well as convenience
retailers and forecourts such
as BP, Roadchef and Moto.
WorldMags.net
PROTEIN POWDER
OF THE YEAR
PRODUCT
OF THE YEAR
MUSCLE BUILDER
OF THE YEAR
Pharma Whey HT+ is one of the
Synergy ISO-7 is the complete
Diet Whey is a high protein shake
nations
Protein
all-in-one sports nutrition product,
with a huge difference; it contains
products and is designed to assist with
containing over 35 grams of quality
a multitude of added ingredients
the building of lean muscle. Containing
muscle building protein and a variety
that may assist with weight loss
three sources of premium Whey
of added ingredients that ensures
when added to your diet plan. Diet
Protein, including added Hydrolysed
the serious athlete receives premium
Whey contains 34 grams of protein
Whey Protein Isolate, Pharma Whey
nutrition with each and every serving.
and a maximum of only 6 grams
HT+ delivers high quality whey protein
Available in 2kg containers and 6
carbohydrates per serving, with only
into your hungry muscles and may
amazing PhD avours.
2.5 grams of sugar, making this an
favourite
Whey
help provide additional recovery from
ideal calorie-controlled way to replace
intense training.
low sugar meals during the day when

following a fat loss plan.
Key Benets
Key Benets
Key Benets
+ 37g Protein per super serving
+ 5g Creatine per serving
+ 34g Protein per serving
+ Added BCAAs & L-Glutamine
+ Supports healthy testosterone levels
+ Added CLA & L-Carnitine
+ Supports the growth of lean muscle
+ Added Glutamine Peptides
+ Green tea extract
+ Hydrolysed Whey Protein Isolate
+ 3g Leucine per serving
+ Only 2.5g sugar per serving
FIND US ON:
WorldMags.net
WWW.PHD-SUPPLEMENTS.COM
WorldMags.net
Throughout September & October this year, over 21,000 customers voted for their favourite sports
nutrition products online via monstersupplements.com. PhD Nutrition are proud to have won an
amazing 9 of the 18 categories available. Below are some of our products that you chose as your
sports nutrition products of 2012. Thank you for voting for PhD. We promise that we will continue
developing, innovating and helping to dene an exciting period within this great industry of ours.
BEST NEW
SUPPLEMENT
RECOVERY PRODUCT
OF THE YEAR
WEIGHT GAINER
OF THE YEAR
is a high protein
Pharma Pure contains protein from
Pharma Gain
sports nutrition product designed
only one major lean muscle building
innovation. Containing Milk Protein
to facilitate lean muscle building
source; Whey Protein Isolate. The
Concentrate and Milk Protein Isolate as
and recovery from intense exercise.
purest form of Whey Protein available,
the major source of protein, suppying
Containing protein from high quality
Whey Protein isolate contains ultra
Micellar Casein and a naturally high
sources such as Whey Protein Isolate,
low lactose levels and less naturally
level of vital BCAAs, Pharma Gain
Peptide Bonded L-Glutamine and
occurring fat or carbohydrates than
also supplies the majority of its
free form L-Glutamine, Recovery 2:1
other Whey Protein varieties. This
carbohydrate content in the form of
also contains added BCAAs, Creatine
makes Pharma Pure a great choice of
ground oats. Oats are a superb form
Monohydrate and is naturally high in
protein powder for those seeking ultra-
of complex carbs, which may assist
all essential amino acids needed to
lean muscle gains or if you are following
wth leaner, higher quality mass gains.
build lean muscle mass.
a cutting or fat loss training plan.
Key Benets
Key Benets
Key Benets
+ 34g Protein per serving
+ 25g Protein per 30g serving
+ Contains Flaxseed powder
+ Added CLA & L-Carnitine
+ Less than 1.5g carbs per serving
+ 47g Protein per 133.3g serving
+ Green tea extract
+ Superb source of Amino acids
+ Naturally occurring BCAAs
+ Only 2.5g sugar per serving
+ Available in 4 great tasting avours
+ Contains ne ground Oats
Recovery 2:1
WIN 1 OF 5 AWARD WINNING PRODUCT BUNDLES

Visit our facebook page in December and click the
win an award winning bundle tab for details on how to enter.
visit www.facebook.com/phdnutrition
WorldMags.net
is a mass-gaining
WorldMags.net
THIS NEW YEAR
START
AS YOU
MEAN TO
GO ON
MONKEYNUTRITION.COM
AwARD wINNINg PROTEIN AND PREMIUM FAT BURNER sTACK
JOIN IN
@MONKEYNUTRITION
FACEBOOK.COM/MONKEYNUTRITION OR vIsIT www.MONKEYNUTRITION.COM
FEATURED PRODUCTs: PRIMAL26: WHEY PROTEIN ISOLATE, THERMARIP: EXTREME FAT BURNER, FISH OIL: ENTERIc cOATEd dHA & EPA , CLA: cONjUgATEd LINOLEIc AcId
WorldMags.net
MAKE YOURBESTEVENBETTER
WorldMags.net
Words Sam Rider Illustration Spooky Pooka@Debut Art Photography Danny Bird
The 21 laws you need

to follow to perfect
your training p119
Challenge your muscles How to build a solid core

with these essential
and an impressive
dumbbell moves p126
six-pack to boot p137
This 12-minute
kettlebell plan will
burn fat fast p143
Improved strength is
the target in this new
workout series p153
Level best
Keep your feet bolted to the oor to lift big
Keep your feet on the ground. Its a useful adage if youve

enjoyed success but also great advice when weight training.
Doing exercises such as squats and deadlifts on a stable surface
significantly improves muscle activation and the amount you can lift
when compared with the same lifts on unstable surfaces, found a
study in the Journal Of Strength And Conditioning Research. This
resulted in greater improvements to sprint speed and vertical jump
height. Using Bosu and gym balls with light loads can still be useful
for rehab and improving stability but if you want to jump higher,
sprint faster and get stronger, keep those feet grounded.
WorldMags.net
MF tip
Keeping your
feet grounded
is helpful when
bench pressing
too, because you
recruit more
muscle fibres
WorldMags.net
WorldMags.net
TRAININGLAWS
WorldMags.net
The 21lawsof
perfecttraining
Weve stripped away the workout u to present
the essential rules for adding muscle, burning
fat and improving sports performance
ou can tamper with your

training programmes
endlessly but unless you
have addressed the most
important aspects of your
workout, your tinkering will be pointless.
This guide to the training factors that have
the most impact on your results has been
split into three sections. The first one sets
out the fundamentals of building muscle,
the second identifies the principles of fat
loss and the third focuses in the training
methods that will help you win at any sport.
WorldMags.net
7 WAYS TO
WorldMags.net
Add muscle
Master the key training variables
to add muscle where you want it
Its easy to believe theres a secret muscle-building code

and that if you crack it your muscles will instantly inate.
The reality is a little more mundane than that. There are
some principles that form the foundation of training to
add muscle. They involve getting key workout variables
correct, such as reps, tempo and time under tension.
You also need to select the right exercises, understand
when to change your routine and know when to not train
at all. Follow these rules and youll soon see results.
USE TIME
UNDER TENSION
Muscle growth is affected by the
amount of time a muscle performs
an exercise, which is known as time
under tension, or TUT, says
strength coach Josh Bowen. The
optimum TUT for muscle growth is
40-70 seconds, but varying the
TUT and exercise volume
is also important.
SELECT THE
RIGHT REP RANGE
The ideal hypertrophy [muscle
growth] rep range is between eight
and 12 reps, working at 70% of your
maximum, says functional
medicine specialist Aaron Deere.
More than that means you will go
over the 70sec ideal TUT.
Lower than that isnt
enough volume.
CONTROL YOUR TEMPO

The tempo you use will help
you complete your set within
the desired rep and TUT range.
If you lift at a tempo of 4sec
eccentric [lowering], 1sec pause
and 2sec concentric [lifting],
thats 7sec per rep, says
Bowen. Do that ten times
for a 70sec set.
WorldMags.net
TRAININGLAWS
WorldMags.net
4
PERFORM
ISOLATION MOVES
To maximise muscle growth you
need to perform isolation (single-joint)
moves, alongside the workout staple
of big compound lifts. Isolation lifts
allow you to hit individual muscles
with heavy volume work, which will
result in big gains, without over-taxing
your central nervous system,
which can be the case with big
lifts, says trainer Nick Mitchell.
Eat for muscle
Follow this advice to make

the most of your training
GOOD FORM IS KING

You need to ingrain good
movement patterns, says Deere.
If you have a faulty squat pattern,
for example, when you move from
hypertrophy to pure strength the
problem will be magnified and
youll plateau because theres a
fundamental problem with
your mechanics.
RECOVER HARD
Rest plays a huge part in
determining your results, says
Bowen. You need to allow your
muscles to rest, eat well [see box,
right] and sleep. Rest for 48-72
hours between workouts if youre
working one or two muscle groups
or 24-48 hours for multiple muscle
group workouts, such as an
upper/lower body split.
EMBRACE CHANGE
Try to progress every
workout, says Deere. If you
do ten reps one workout, do
12 at the next. At the following
workout, increase the load
and go back to ten reps, so
youre adjusting only one
variable each time.
WorldMags.net
c Get plenty of protein

Protein is the key nutrient for
building muscle. If you dont get
enough, you wont get bigger
no matter how hard you train.
Most nutritionists say around
2g per kilo of bodyweight per
day is enough, and its also
crucial to take on protein as
soon as possible after training.
c Eat meat and nuts for breakfast
A breakfast of meat and nuts
has been championed by
MF s resident muscle expert
Charles Poliquin. This will
help to stabilise your blood
sugar levels (which will help
you make good food choices),
boost immunity and contribute
to your daily protein quota.
c Take on carbs after a workout
Adding simple carbs to your
post-workout protein shake
improves muscle mass growth
because carbs increase levels of
insulin in your blood. Insulin acts
like a key to unlock the door to
muscle cells, allowing them to
use the nutrients you consume.
c Use BCAAs
Branched-chain amino acids
are ideal supplements to take
during your workout because
they provide a steady flow of
protein to your muscles. This
aids muscle-building because
it reduces the amount of
muscle lost during exercise and
improves protein synthesis,
which is the process of
building new muscle tissue.
c Ditch booze
Beer may be delicious but it is
no friend to the muscular man.
It contains phytoestrogens,
which can cause your oestrogen
levels to rise. The result of that
is increased fat storage and
lower testosterone production.
c Eat more fat
Good fats, that is. You should
avoid trans fats, found in cakes
and pastry, but eat plenty
of unsaturated fats found in
nuts, seeds, avocadoes and
oily fish. Theyll help your
body deal with the stress
of heavy weight training.
c Avoid processed foods
Processed foods often contain
the sugar substitute highfructose corn syrup. This causes
your insulin levels to spike, which
increases your chances of storing
excess energy as fat and makes
you crave unhealthy food.
7 WAYS TO
WorldMags.net
Lose fat
Find out why weightlifting rather
than running will get you lean
If you think the best way to lose the extra weight

youre carrying around your belly is to step on a
treadmill and plod away for as long as possible, youre
wrong. Running wont do much to alter your body
composition it will just make you better at running.
For effective fat loss you need to lift weights, which
will help you lose fat and, crucially, build muscle. Thats
important because muscle is active tissue in that it
burns calories, so youll use the energy youre taking
on board more efficiently. Long, slow runs can also
eventually increase your stress hormone levels, which
will encourage your body to hang on to your spare tyre.
DO COMPOUND MOVES
Large compound movements
recruit more muscle fibres
and burn more fat, says
Lerwill. Use squats, deadlifts,
cleans, push-presses, pullups and dips. Favour your
legs over your upper body
because youll target bigger
muscle groups.
LIFT WEIGHTS
Lifting heavy weights is
important because of the effect
it has on your hormonal
system, says personal trainer
Sean Lerwill. It produces
growth hormone, which helps
to break down fat cells. If you
do heavy compound exercises
[see tip 4, below] you will
release growth hormone.
KEEP INTENSITY HIGH

An intense session will use
lots of energy so youll burn
more calories, says Lerwill.
Intensity should involve lifting
heavier weights as well as
minimising rest because youll
recruit more muscle fibres,
which also has a positive
effect on fat loss.
BUT DONT GET STRESSED

To burn fat you need to restore
and recover, and you need to go
into an anabolic [building] phase,
says Deere. Stress puts you in a
catabolic [breakdown] phase, so if
youre a highly stressed person you
may want to do one or two intense
sessions a week and spend the rest
of the time doing something
slower, such as yoga.
WorldMags.net
TRAININGLAWS
WorldMags.net
Eat for fat loss
Dont starve yourself just

eat more of the good stu
c Cut out grains

Grains, such as wheat and oats,
are some of the most common
food allergens, which can hinder
your attempts to lose weight,
says Poliquin. Eating allergens
causes your body to produce
cortisol, which encourages
you to store energy as fat.
SWING A BELL
Kettlebell workouts are
ideal for fat loss because they
activate so many muscles, says
kettlebell coach Jamie Lloyd.
Using your whole body will rev
up your metabolism, so youll
carry on burning fat as energy
long after your session
has finished.
c No carbs before training

Consuming carbs before
training is detrimental to fat
loss because your body will use
the carbs rather than your fat
stores as the primary energy
source for the session.
BE STRICT WITH REST

Short rests will help you
keep the intensity high.
For a fat-loss session, you
should keep rest to around
10-20sec between single
sets and 5-10sec between
supersets and tri-sets,
says Lerwill.
HAVE A SYSTEM
Certain training methods can
help you lose fat. Antagonistic
supersets [two exercises back
to back for opposing muscle
groups] are good because they
limit rest, says Lerwill.
Complexes [several exercises
back to back] are good because
of the lack of rest.
c Eat more veg

Heres a challenge: try to get
fat by eating vegetables. You
cant do it. That means its
impossible to eat too many
greens and the more you eat,
the more nutrients youll get,
which will assist your fat-loss
efforts and help virtually every
metabolic function in your body.
c Dont drink calories
You might think you get fat
by eating the wrong foods
but you can also expand your
waistline by making poor
drink choices. One American
study found that people who
ditched liquid calories lost up
to 5% of their bodyweight.
The lesson? Stick to water.
c Drink water
Another reason for drinking
more water is that if you feel
hungry all the time, it could be
that youre dehydrated rather
than lacking food. Sip water
throughout the day and youll
avoid unnecessary biscuit binges.
c Dont count calories
Counting calories is a blunt
and ineffective nutritional tool
because its the nutrient content
rather than the calorie count of
your meal that matters. Think
of it this way. Who do you think
has the better physique: a guy
who gets 2,500 calories a
day from good-quality meat,
veg, fruit, nuts and seeds or
one who gets his calories
from ice cream and crisps?
c Dont diet
Its easier to change your diet
than start a new one from
scratch, says health author Jason
Vale. Do small things such as
removing sugar from tea or using
simple food swaps and youll find
the adjustments manageable.
WorldMags.net
TRAININGLAWS
7 WAYS TO
WorldMags.net
Win at sport
Develop your strength and speed to win, whatever your sport

Theres a motto in sports strength and conditioning that
says strongest always wins. Its a powerful statement
about the importance your physical ability plays in
determining how successful you are in your chosen arena.
The theory is simple. Pick two teams of similar ability
and the stronger one will smash the weaker side.
Theyll win because they can control their
movements better, which allows them to
execute their skills at a higher standard.
Theyll also exert more power in crucial
situations and take longer to tire. We
know which side wed rather be on.
GET STRONG TO WIN

Every sport is determined by
strength, power and speed, says
Olympic lifting coach Mike
Causer. The most effective way
of developing power is by doing
Olympic lifts combined with
speed and plyometric work,
gymnastic-style training
and sprinting.
ACCELERATE TO SUCCEED
Many sports involve covering
short distances at speed, says
coach Joe Lightfoot. Improve
your acceleration by making
sure your centre of gravity is in
front of you while applying
force through the ground.
Sprinting uphill helps you get
into this position.
DEVELOP YOUR POWER

Power is a combination of
speed and strength, says
Causer. Your speed is
dictated by your one-rep
max, so if you have high
levels of strength
you increase your capacity
for speed work.
WorldMags.net
WorldMags.net
4
DONT NEGLECT
YOUR GLUTES
The glutes cant get too strong
in sports, says strength coach
Bret Contreras. The stronger
they get, the more powerfully
they contract in sprinting and
the better they protect against
lower back, knee, hamstring
and groin injuries.
RESTRICT YOUR REPS

To develop the strength portion
of power you need to shift heavy
loads, which means you have to
restrict your reps to between one
and five, says Causer. That rep
range places more demand on your
neural system and activates higher
threshold fast-twitch muscle
fibres, which are used in
explosive movements.
TRAIN YOUR BODY

AS A UNIT
Sport is all about co-ordination.
Those who have good physical
literacy are more athletic and
whole-body movements teach this
ability, says Lightfoot. My favourite
moves for athletes are loaded carries
such as the farmers walk and
suitcase carry, which both teach
you to move under load.
Words Jon Lipsey Photography Danny Bird

Model Richard Pearce@WAthletic
HIT YOUR PEAK

To be at your best both physically
and mentally when you compete,
you need to get the balance
between not doing too much while
maintaining athletic qualities
through sufficient training, says
Lightfoot. A general rule is to
reduce the volume and/or
intensity of training to make
sure you are fresh.
WorldMags.net
menstness.co.uk/AUGUST 2012/125
WorldMags.net
Smarter
dumbbells
PART 8
DUMBBELLS
These unconventional moves will

ramp up your fat burning
oure probably already pretty familiar with a

lot of dumbbell exercises. You might do biceps
curls, chest presses and triceps extensions.
Then you might keel over due to workout
boredom. But it doesnt have to be that way.
By using some inventive exercises you can keep your mind
and your muscles engaged. Dumbbells are probably the
most versatile bit of training kit, so it makes sense to use
them to do moves that will really challenge your muscles,
says personal trainer Adam White (awpts.com). You dont
need heavy dumbbells for any of these moves so theyre
great whether youre training in a gym or at home.
HOW TO DO
THE WORKOUT
Sessions per week
Length of session
Reps of each move
Circuits
Rest between circuits
BEGINNER
INTERMEDIATE
ADVANCED
3
15min
12
4
2min
4
20min
15
4
90sec
4
24min
20
5
1min
Squat jump
c Squat down, putting your bodyweight on

your heels and keeping your chest up.
c Straighten your legs to jump up,

land and repeat the move.
What weight?
Words Jon Lipsey Photography Tom Miles Model Toby Rowland@WAthletic
Beginner 6-8kg
Intermediate 8-12kg
Advanced 12-16kg
A B
WorldMags.net
ONE KIT WORKOUT TRAINER
WorldMags.net
Bent-over
row hold
c Lie on your back with

your knees bent and the
dumbbells at your chest.
c Start by rowing both

weights up to your sides.
c Keeping one dumbbell in

place, lower and raise the
other weight for half the
reps, then swap sides.
Rolling
floor press
c Press one dumbbell and roll

onto one side, then the other.
As you lower one weight,
press the other one up.
A
B
A
B
One-leg
Romanian deadlift
c Stand on one leg with the weights

on either side of your thigh.
c Bend at the hips to send the weights down
your thigh without rounding your back.
Iron
cross
AB
c Start with both dumbbells

above your head.
c Lower your arms out to

the sides in an arc until
theyre at shoulder height,
then return to the start.
A
B
Next month
Barbell
For more quickfire one-kit workouts go to mensfitness.co.uk/links/onekit
WorldMags.net
WorldMags.net
WANT THE FASTEST
MUSCLE GAIN?
OMNI-MX HARDCORE
Sci-MX Nutrition LLP 2012
Physique Professional
Peter Sheath
sci-mx.co.uk
WorldMags.net
WorldMags.net
HOW IT WORKS
INGREDIENT
DOSE*
01
GRS-5 protein
8 hours of sustained protein release from 5 sources ensures

muscle remains in a heightened anabolic state
90g
02
BCAAs
Floods muscle with amino acids used as building blocks

to develop new muscle tissue
16g
03
Creatine
Provides muscle with explosive energy which increases

repetition and lifting power for faster size gains
10g
04
Arginine
Increases oxygen and nutrient delivery resulting in greater

gains in muscle size and long lasting muscle-pump
4g
05
Beta-alanine
Recycles lactic acid to delay muscle fatigue and aid

growth-stimulating workouts
3g
06
ZMA
Provides the vital elements that contribute to naturally

higher T-levels in weight-trained athletes
580mg
07
Aminogen
Maximises protein digestion and absorption, delivering 250%

more BCAA retention and 32% more nitrogen to muscle
400mg
08
8 other
ingredients
Optimum amounts of glutamine, HMB, MCT-Oil, taurine,

Bioperine, chromium, avena sativa and nettle root extract
*daily dose
15 REASONS
WHY YOU SHOULD CHOOSE
OMNI-MX HARDCORE
The UKs No.1 for muscle
Let Sci-MX power you.

WorldMags.net
WorldMags.net
I have been taking Wellman for many

years now and I just dont feel the
same when Im not using it. Anyone
competing or living a healthy lifestyle
needs Wellman in their life. Im a
champion and I recommend it.
Ashley Theophane
British Champion 2011 - 2012

World Welterweight Champion (GBC)
International Champion (IBO)
Welterweight World Number 4 (IBF)
Wellman is an advanced range of

nutritional products, tailored to the
specific requirements of men. It has
helped World Champion boxer
Ashley Theophane so whether youre
competing or not, why not see what it
can do for you?
ADWELMIXATP 22-11-12E
Wellman Original
tablets
Wellman Sport
tablets
www.wellman.co.uk
From Boots, Superdrug, supermarkets, Holland & Barrett, GNC, Lloydspharmacy, pharmacies &, health stores
WorldMags.net
Vitamin supplements may benefit those with nutritionally inadequate diets.
facebook.com/Vitabiotics
SNOWBOARDINGDRILLS
SNOWB
BOARDING
B
OARDINGDRILLS
DRILLS
WorldMags.net
Easy rider
Words Nick Hutchings Photography Dan Milner
British pro
pro snowboarder
snowboarder James
James Stentiford
Sten
ntiford has
has been
been
British
riding for 20 years but the thrill is still there, he
tells MF, with the help of his warm-up routine
nowboarding isnt only a young

mans game. Just ask veteran
British pro rider James Stentiford,
who still describes himself as a
frothing grommet (a very keen
young man, in board speak) at the ripe old age of
41. A freerider of the highest order, Stentiford
spends every season hunting the worlds windiest,
steepest mountain faces and riding them as fast
and stylishly as his board allows.
In his 20-plus years as a pro, he has ridden
some true monsters, including the 3,200m Bec
des Rosses in Switzerland, the fearsome face used
for the final of the Freeride World Tour (FWT).
That mountain is pretty intimidating, says
Stentiford. Its really steep and rocky at the
top and when youre standing on the peak
you realise that if you fall during the first

100m you wont stop until the bottom.
James
Stentiford
All in a days work

Fitness, as well as bravery, is key to backcountry
riding and is something Stentiford takes seriously.
As Ive got older, Ive put more effort into offboard training so my endurance is good for long
hikes and Im supple enough to handle a crash
or two, he says. I do a fair amount of surfing,
mountain biking, running and circuit training in
the gym. Ill have to keep doing all of it if I want
to avoid seizing up before I pop my clogs.
Unfortunately, theres a considerable risk of
that with freeriding. Colliding with a rock or being
submerged by an avalanche are both possibilities
when youre tackling unpredictable backcountry
Age 41
Height 1.80m
Weight 80kg
WorldMags.net
Results
c 2011 3rd place,

Nissan Xtreme
Verbier
c 2011 3rd place,
Freeride World
Tour stop in
Fieberbrunn
c 2010 3rd place,
Freeride World
Tour stop in
Chamonix
WorldMags.net
runs, so Stentiford does everything
in his power to minimise the risks.
Ive been involved in a few
avalanche situations where theres
been a fatality and I dont think its
until youve experienced that kind of
thing that you realise how dangerous
the mountains can be, he says. Its
vital to go through avalanche training
before you start freeriding and always
carry a probe, shovel and transceiver.
Boy on tour
Last season, Stentiford flexed his
considerable backcountry skills on the
FWT, competing at several stops on
the series, including Rldal in Norway
where MF met him. He wont be on
the tour this season, though, because
hes set his sights on exploring
some of the many formidable
mountains around the world that
are undiscovered by boarders.
When you look at a world map,
you realise how many mountain
ranges are yet to be snowboarded
on, he says. Last year I went to

Kyrgyzstan. It was an amazing riding
and cultural experience, which is
something Ive increasingly looked for
in snowboarding trips as Ive got older.
Ive experienced
avalanches where
theres been a
fatality. It makes you
realise the dangers
As well as a few gnarly runs in
Chamonix, Id like to go splitboarding
in Afghanistan and head back to
Kyrgyzstan. So, no plans to wind things
down then? Nah, says Stentiford.
There are still plenty of big challenges
for me out there and I dont see that
changing for a long while to come.
For more on the 2013 Freeride World
Tour, go to freerideworldtour.com.
Freeride snowboard warm-up drills

Stentiford demonstrates how he limbers up for a long
hike up and a quick ride down a mountain
Once you walk into

the gym youre the
same as everyone
else. Hes got to do
ten and so do you
Reps 15 each side
HOW TO DO IT
HOW TO DO IT
HOW TO DO IT
c With your legs wide apart for balance,

hold the board against your lower back.
c Lower quickly into a lunge, then jump

up, swapping your legs over in mid-air.
c Put your hands on your back

just above your bottom.
c Twist your upper body to one side until one

end of the board has turned just under 180.
c Land and immediately sink

into the next deep lunge.
c Lean backwards as far as you can

without losing your balance, using
your hands to stabilise you.
Stentiford says
Stentiford says
Core twist
Jumping lunge
Reps 10 each side
c Pivot on the foot youre twisting

away from to turn further.
Stentiford says
If your back is loose youre less

likely to jar it when you land after
popping off a cliff. This move also
mobilises your core muscles, which
you use to control twists and turns.
Your glutes and calves come into

play during almost every movement
you make on a board and are also
worked hard during hikes, so this
gets them ready to go.
WorldMags.net
Back stretch
Time 30 seconds
This opens your middle and

upper back muscles so you
dont tweak them when you
go for a backflip or a spin.
SNOWBOARDINGDRILLS
WorldMags.net
Time 30 seconds each side
HOW TO DO IT
HOW TO DO IT
HOW TO DO IT
c Stand in a wide split-leg stance with

one foot in front of the other.
c Start with your feet shoulder-width apart,

then take a giant step out to the side.
c Stand in a wide-legged stance.
c With your front leg straight and your

back leg slightly bent, lean forwards until
your head is almost touching your leg.
c Bend your travelling leg and

keep your standing leg straight
to accommodate the step.
Stentiford says
Stentiford says
Hamstring stretch
Its easy to pull a hamstring when

youre taking big steps in deep
snow. Lengthening the muscle
reduces the risk of that.
Side lunge
Reps 10 each side
When hiking, you move in some

strange ways. On a narrow ridge,
you might step sideways, bringing
the groin and adductors into play
this warms them up.
WorldMags.net
Side bend

c Pivot on one foot so your leg turn through 90
and reach down to your foot with the hand
on the same side, keeping your leg straight.
c Raise your other hand above your
head to help you reach further.
Stentiford says
As well as stretching your IT

bands, hamstrings and obliques,
this puts tension through your lats
and shoulders to loosen you up for
hiking and the odd climb.
SNOWBOARDINGDRILLS
WorldMags.net
When you look at a world

map, you realise how
many mountain ranges are
yet to be snowboarded on
Leg kick
Quad pull
Reps 10 each side
Glute stretch
HOW TO DO IT
HOW TO DO IT
HOW TO DO IT
c Stand with your feet shoulder-width

apart then kick one leg back, holding
the opposite arm in front of you.
c Get into a lunge position.
c Lie on the floor and pull your

knees up to your chest.
c Kick your leg forward until your

foot touches your hand.
c Place your other hand on the

floor to stabilise you.
Stentiford says
Stentiford says
c Grab your back foot with the hand on the

same side and pull it towards your bottom.
This is another great dynamic

stretch that targets your
hamstrings and glutes, so you can
powerfully hop up or over rocks.
Again, fired-up quads help you

pop higher, which can be vital
when you need to jump over
something in your path.
c Put one leg across the other and pull the

curled one even tighter to your chest.
Stentiford says
If your glutes arent warmed up

you could pull them when youre
taking big steps in deep snow. This
is one of the best stretches for
lengthening and loosening them.
To watch Stentiford in action on the Freeride World Tour go to mensfitness.co.uk/links/stentiford

WorldMags.net
WorldMags.net
SMART
STACKS
Choose a stack only
74.99
with a free shaker and
Smart-Tec Canvas bag*
/TeamSmartTec
WorldMags.net
@TeamSmartTec
WorldMags.net
SUPER 7
A MATRIX OF 7 QUALITY PROTEINS!

SUpER 7 IS A pREMIUM pROTEIN BLEND
CONSISTING OF 7 TypES OF qUALITy,
ANIMAL pROTEIN SOURCES
It includes ultrafiltered milk protein isolate
providing undenaturated micellar casein
and whey in natural ratio.
Our formula also contains the patented
PeptoPro protein hydrolysate
thats enzymatically broken down
so it mainly consists of
small amino acid peptides
(small chains).
WhATS GREAT ABOUT SUpER 7

IS ThE ADDITION OF SEvERAL ExTRA INGREDIENTS!
BLAIR MONE
ESSENTIAL FATTy ACIDS:

CONjUGATED LINOLEIC ACID (CLA) AND FLAx SEED
(SOURCE OF OMEGA-3 ALphA LINOLEIC ACID)
DIGESTIvE ENzyMES: BROMELAIN AND pApAIN.
NpC SUpER hEAvyWEIGhT COMpETITOR

TEAM SCITEC USA
SUpER 7 IS MADE WIThOUT ASpARTAME AND hAS A SUpERB FLAvOR AND CREAMy TExTURE! IT IS ALSO GREAT FOR NIGhT-TIME USE.
SUpER 7 hAS A hIGh pROTEIN-CONTENT AND CONTRIBUTES TO ThE MAINTENANCE AND GROWTh OF MUSCLE MASS AND ALSO TO ThE MAINTENANCE OF NORMAL BONES*.
*ThESE STATEMENTS hAvE BEEN AUThORIzED By ThE EUROpEAN FOOD SAFETy AUThORITy.
ChECK OUT OUR OThER 200 pRODUCTS AS WELL!
WWW.SCITECNUTRITION.COM
WE ARE LOOKING FOR DISTRIBUTORS AND RETAILERS! CALL US ON: 0127 987 4631 FACEBOOK: WWW.FACEBOOK.COM/SCITECUK
WorldMags.net
MUST DO MOVES TRAINER
WorldMags.net
Secret of a
six-pack
Words Joe Warner Photography Danny Bird Model Ben W@IMM
Building strong abs means more than just a six-pack it will

make you more powerful and a better athlete too. Heres how
solid six-pack doesnt just

look good its also vital for
improving torso stability and the
transfer of power between your
upper and lower body, which
means working these muscles is crucial for
the gym, the beach and the sports pitch.
Your abs are like every other muscle
group in that they need to be worked directly
to elicit the best growth response, says
trainer Nick Mitchell. They do get a good
workout when doing big compound lifts,
especially squats, deadlifts and overhead
presses when they stabilise your torso, but
these two supersets will target your entire
core to give them the necessary stimulus
to grow bigger, stronger and more stable.
NICK MITCHELL
is the founder of personal
training company Ultimate
Performance (upfitness.co.uk).
He has advised clients including
professional bodybuilders,
rugby league players, boxers
and Premier League football coaches. Here he
shares the expertise that has made him one of
the worlds foremost body composition experts.
Q
A
What body-fat percentage do I need

to aim for to see my full six-pack?
The holy grail of body fat has always

been considered to be 10%, although
theres a huge amount of individual variance
because of hormonal balance and muscular
development. Nutrition accounts for a good

80% of the battle when it comes to bringing
out that elusive six-pack, so control your
blood sugar by minimising your consumption
of sugary, fast-acting carbs and eliminating
junk food. High stress levels will also
encourage fat storage around the abdomen.
But even when you approach the sort of
percentage that would show off a six-pack,
poor abdominal development can make you
look flat rather than ripped. Thats why doing
direct abs work is so crucial. Six-packs can
only be achieved by a disciplined approach
that takes in all the important factors.
WorldMags.net
Turn over for the best moves for hard abs

menstness.co.uk FEBRUARY 2013/137
menstness.co.uk/FEBRUARY
2013/137
2013/
137
WorldMags.net
Abs workout
SUPERSET 1
(1a)
(1B)
Barbell rollout
Sets 3 c Reps 8 c Tempo 5110 c Rest 0sec
c Get on your knees with your

arms extended and your
hands holding a barbell with
a shoulder-width grip.
Sets 3 c Reps 20-25 c Tempo 1010 c Rest 90sec

c Hang from a chin-up bar with
your thighs parallel to the floor
so there is tension in your abs.
TARGET MUSCLES
Illustrations Sudden Impact
TARGET MUSCLES
c Raise your knees while keeping

your torso straight so you feel
even more tension in your abs.
c Slowly roll the barbell away

from your body, keeping your
core braced throughout.
c Once you have extended until
your torso is parallel to the
ground, contract your abs to
pull the bar back towards your
body and the start position.
Garhammer raise
c Lower back to the start position,

maintaining that tension.
Obliques
Abs
WorldMags.net
Abs
MUST DO MOVES
WorldMags.net
How to
do this
workout
c WARM UP
Warm up with some crunches.
c SETS AND REPS
Perform exercises 1A
and 1B as a superset
without rest, then do the
same with 2A and 2B.
c TEMPO
Each move has a fournumber tempo at which

it needs to be performed:
lowering phase, pause, lift
and pause at the top.
SUPERSET 2
(2A)
(2B)
Standing cable crunch
Sets 3 c Reps 15 c Tempo 2011 c Rest 0sec
c Stand facing a cable stack

holding a double-rope handle
attached to the high pulley.
Incline plank with foot touch
Sets 3 c Reps 10 each side c Tempo 2010 c Rest 90sec

c With your feet on a raised platform
or bench, hold your body in a
straight line from head to heels
with your elbows beneath your
shoulders and head looking down.
TARGET MUSCLES
c Crunch your torso down

while maintaining a slight
bend in your knees.
c Hold the position and, without

letting your hips sag, lift one
foot up and out to the side,
then lower it to the floor.
c Return to the start.
Abs
c Once youve touched the ground,

return that leg to the start position,
then repeat with your other leg.
TARGET MUSCLES
Upper abs
Obliques
Next month
Shoulders
For more great workouts to build every muscle group go to mensfitness.co.uk/links/mustdomoves
WorldMags.net
KNOWLEDGE
WorldMags.net
Stayontrack
Keeping your New Year tness mission on target is easy

if you approach it right, says trainer Adam Gethin
I want to get ripped. Where

should I start?
If you want to make big
changes overnight youll be
disappointed, because drastic
changes to the way you
look take time to achieve.
There is some good news,
though, because building a new
body is easy if you set yourself
a realistic but challenging target
and lots of smaller, easier
milestones that will lead to
that bigger goal. This approach
means youll be achieving what
you want on a consistent basis,
which will in turn keep you
motivated and encourage you
to keep pushing yourself harder.
Adam Gethin is a personal trainer, body transformation

expert and editor of monstersupplements.com
Whats the first step?

You need the right mindset to
ensure success, so carefully
work out what it is you want to
achieve and then set smaller
weekly goals or targets. Then
you need to start turning your
bad habits into good ones, so
sort out your nutrition, training
and supplement regime so
you are crystal clear about
what needs to be done.
How do I then stick to my plan?
A training diary is a must. This
will help you track the weights,
sets and rep ranges youre
achieving at each workout,
and even how youre feeling
every day. Not only will this
encourage you to stay on
course and let you know what
you need to lift next time, it will
also introduce a competitive
element to your workout. By
competing against yourself
you should feel inspired to lift
heavier weights at each workout.
This is known as periodisation
and is the key to getting fitter
and stronger. A nutrition
diary is an often overlooked
but equally important step
to take. You should also take
photos and measurements as
a record of your progress.
Do I really need to take
measurements and photos?
Yes, both are really important.
Measurements and photos will
A training diary is a must to help

YOUR
you track the weights, sets and reps TRACKING
PROGRESS
youre achieving at each workout
TICKER TAPE
tell you very quickly whether
or not your diet and training
programme are working. Just
make sure you take both at
the same time on the same
day each week for consistency
(see the box, right).
Can't I just rely on the
weight scales?
No. This is a common mistake.
Whatever your goal, weight gain
or weight loss doesnt give a
true indication of your progress.
For instance, if you burn fat but
build muscle the scales will tell
you that youve put on weight,
even though you can see you
look significantly better with
your shirt off. This is why weight
measurement alone can often
give a misleading review of your

progress if taken in isolation.
Any secret tips on how
to stay on track?
You dont have to keep pushing
yourself constantly. If youre
feeling fatigued or are not
enjoying your training, take a
step back and have a break.
Overtraining is as bad as
undertraining and its essential
to enjoy the journey to fitness
thats what maintains your
motivation and determination
to stick to your plan and achieve
your goals. After a break, be sure
to return to your training and
nutrition diaries, and remember
every tiny step will lead you
to where you want to be.
WorldMags.net
Use a tape measure to

record your measurements
around the following sites:
shoulders, arms (with biceps
flexed), chest (over the nipples)
and stomach (around your belly
button). You can also measure
your hips, thighs and calves if
youd like a more complete picture
of your progress. Remember to
measure yourself at the same
time on the same day each week
for maximum consistency.
PICTURE PERFECT
Get someone to take shots of
you from the front, back and
side in the same room in the
same light at the same time once
a week. Pictures are a great
way to accurately track how
you look with your top off.
WorldMags.net
WorldMags.net
WorldMags.net
Available at Bodybuilding Warehouse, Predator Nutrition, Monster Supplements, Muscle Finesse,

Tropicana Fitness, leading gyms & participating retailers nationwide. For UK enquiries, contact
Body Temple on 01782 281222. visit: www.gasparinutrition.co.uk
GaspariUK
Gaspari Nutrition UK
WorldMags.net
12 MINUTE FAT LOSS
WorldMags.net
Torch fat in
12 minutes
A kettlebell can help to blast
away your Christmas belly
Words Jon Lipsey Photography Tom Miles
sing kettlebells for a 12-minute blast will improve

your cardio fitness and your strength endurance,
according to a new study. In the research the
subjects did swings for the entire workout, which
will give you a good training benefit but can be a bit
dull. To get the improvements and keep your mind engaged, weve
enlisted kettlebell expert CJ Swaby (cjskettlebells.com) to create a
quick bell circuit. This is an intermediate workout, says Swaby. For
an advanced version, replace the clean and press with snatches.
The workout covers all the major movement patterns:
push, pull, squat, rotation. The exercise selection and workout
protocol give you the benefits of ballistic movements,
recruiting large muscle groups and increasing heart rate, says
Swaby. Its an awesome total body workout. To increase the
intensity and monitor your improvement, track how many
reps per lift you do in the given time for each exercise. Aim to
beat the amount of reps by 10-20% every second week.
How it works
Warm up, then do the four moves in order. Do as many reps
as you can for 45 seconds and then take 15 seconds rest. For
exercises 2 and 4, do one set with one arm, then one with the
other. When youve completed one circuit, which should take six
minutes, go back to the start and complete one more round.
WorldMags.net
WorldMags.net
Hand-tohand swing
Clean and
press
HOW TO DO IT
HOW TO DO IT
c Bend at the hips to send the bell

between your legs, then use your
glutes to straighten up and swing
the bell. The power should come
from your lower body, so avoid
using your arms to raise
the weight.
c Bend at the hips to send the bell

between your legs, then use your glutes
to straighten up and swing the bell.
c When the weight is at

the top of its arc, pass it
to your other hand and
repeat.
c As it swings up, pull your elbow back

and slide your hand under the bell so
it lands on the back of your wrist.
c Press the weight above your head,
making sure it doesnt go outside
the line of your shoulder.
c Do one set with one arm, then
one set with the other.
SWABY SAYS
c This move is great for challenging
your sense of balance and handeye co-ordination, as well as
recruiting large muscles while
getting your heart rate up.
SWABY SAYS
c This compound movement covers
two fundamental movement
patterns a pull and a push and
recruits major muscle groups.
BA
AB
WorldMags.net
12 MINUTE FAT LOSS
WorldMags.net
Squat
Windmill
HOW TO DO IT
HOW TO DO IT
c Start with the kettlebell in

the rack position, with your
elbow tight in to your side.
c Start with feet just wider than

shoulder-width apart with your
right foot turned out at 45 and
the kettlebell above your head.
c Lower into a squat until your

thighs are at least parallel to
the floor, then press back up.
c Make sure you keep your
weight on your heels and midfoot, rather than your toes.
SWABY SAYS
c You need to work your legs.
Solid pins are essential
for most sports and for
developing a balanced
physique. Plus youll
look good in shorts.
c Bend at the waist to send your

free arm down your right leg.
c Continuing to look at the
kettlebell, straighten up. Do
one set, then switch
sides and do another.
SWABY SAYS
c This strengthens your
abs and back, and its
great for shoulder stability. Its
vital to do it with perfect form
to avoid the risk of injury.
AB
AB
For loads more fat loss workouts go to mensfitness.co.uk/links/fatloss
WorldMags.net
GYM TALK
WorldMags.net
5 WAYS TO POWER UP YOUR
Pull-up
Perfect this move for a super-strong upper body
1
2
3
4
5
Start in a strong position before each

pull, says strength coach Andy McKenzie
(ironmacfitness.com). Lift your chest
up and pull your shoulder blades down
before each rep. This avoids hanging and
straining your shoulder and elbow joints.
GET YOUR
CHIN OVER THE
BAR TO TARGET
YOUR BICEPS
Squeezing your glutes will stop you from

swinging around as you perform each rep.
This also creates tension in your whole
body, helping you to maintain your form.
#4
Always using a straight bar will strain your

elbow joints. Change things up by using
gymnastics rings or different grip handles.
Aiming to get just your chin above the bar
will put the emphasis on your biceps. If you
want a broad back, shift the emphasis by
bringing your chest up to the bar. This will
ensure maximum muscular contraction.
If pull-ups are a weakness for you then on
your last rep hold the position of failure for up
to five seconds. The isometric hold will increase
strength specific to that angle and over time
you will get stronger and increase your reps.
Nail that six-pack
MFs experts explain why hard abs do more than just look good and how to get them
Words Sam Rider
Samuel Welsh
Fitness model
Alan Holl
Head of Fitness,
Virgin Active
Dan Jayes
Cre8 Health
& Fitness
Why is a sixpack beneficial,

other than for
looking good?
The muscles of the stomach are

essential not only for movement and
athletic performance but also for
support and protection of the organs
and backbone. A strong core allows
more efficient force development
through the body as a functional unit.
We use our abs muscles every day for

stabilisation, movement and strength.
On top of that, if your abdominal
body-fat levels are low enough to
reveal your six-pack youll also have
a reduced risk of illnesses such as
diabetes from being overweight.
Strong abdominal muscles are vital

for complex and heavy movements,
not only for protecting the spine
from injury but also for generating
more power, helping you move
faster, lift heavier and jump higher.
Which moves
provide the best
abs workout?
The abs roll-out using a barbell.

This provides an intense isometric
workout and is easily manipulated
for progression. Heavy compound
moves such as squats and
deadlifts are great too.
TRX suspended crunches require

the abs to contract and stabilise
simultaneously. They can also be
incorporated into an effective cardio
workout to burn fat and strengthen
the core muscles at the same time.
Chin-ups, especially slow

negative ones, require a lot
of stabilising from the abs.
Compound moves, such as chins,
squats and presses, should take
priority over isolation abs work.
Should I be doing
abs-specific moves
every session?
Abs are like any other muscle: too

much work and not enough rest will
hamper development. That said, the
deep-lying postural muscles are much
more fatigue-resistant and so quite
capable of four workouts a week.
Training them every session

would help, just as it would in any
muscular growth programme, but
a six-pack is built from more than
just abs-specific exercises. Heavy
compound exercises will provide
a good deal of stimulation too.
Dont let abs-specific moves

interfere with more intense
exercises such as squats and
deadlifts. Once youre lean,
you can do more isolation abs
work to thicken and strengthen
your stomach muscles.
For more expert advice on building an impressive six-pack go to mensfitness.co.uk/abs

WorldMags.net
WorldMags.net
WorldMags.net
MF PROMOTION
WorldMags.net
FREE
earphones*justand
water bottle
pay postage
Make your workout more enjoyable

with these great earphones
ecent research has shown that music can help improve

your mental acuity when you train. It can also help you
to train harder and longer by allowing you to concentrate
on the rhythm of the workout rather than the difficulty
of each individual exercise. So let us help you to make
your workouts more effective and enjoyable with a pair of free
clip-on earphones. These earphones sit over the ear, making them
perfect for exercise and less likely to drop out mid-workout.
Weve also thrown in a free water bottle. Durable, reusable and with a rubberised grip that will stand up to the
thoughest workouts, these bottles are perfect for the gym.
You can also get a super-absorbent microfibre towel for only
8.99. Microfibre towels pack down smaller than conventional
towels and this one comes in a handy case, so it's easy to keep
in your gym bag and use during an indoor or outdoor workout.
Take advantage of this offer to get over 40% off the RRP.
Worth
9.99
How to claim
Your details
Visit www.moomamarket.co.uk/MENFITEP
and pay by credit or debit card.
MENFITEP
Name
Complete this coupon and send it with a cheque or postal order

for the correct amount (made payable to Mens Fitness Offer)
to Mens Fitness Offer, PO Box 1196, Cheltenham GL50 9UQ
Address
For orders over 4.99 call our order line on

0845 130 7778 to pay by debit or credit card.
Product
Code RRP Offer price Quantity Total
Clip-on earphones
and water bottle
2411 9.99
FREE
Large microfibre towel
2412 14.99
8.99
1
Postcode
POSTAGE
148/AUGUST 2012/menstness.co.uk
2.70
Telephone
Email address
Earphones/bottle
total 2.70.
total 11.69.
For some great
pull-up variations
go toEarphones/bottle/towel
mensfitness.co.uk/links/pullups
Terms and conditions apply. For details see moomamarket.co.uk/MENFITEP
WorldMags.net
CORE WORKOUT
WorldMags.net
Core values
Moves that strengthen your all-important core area
aving strong core muscles is a must theyre the link

between your upper and lower body, and the transfer of
power through them is vital when playing any sport. And
theres more to training them than simply banging out
crunches. Sit-ups and crunches alone wont strengthen your
abs muscles, says personal trainer Sean Lerwill (seanlerwill.com). Instead,
you need to test your core muscles with a variety of different exercises.
Not only will this keep challenging them to get stronger for improved
posture and athletic performance, but it will also keep your training fresh.
Super glutes
HOW TO DO IT
c Start flat on the floor with palms near
your chest, keeping your core and glute
muscles engaged at all times.
c Move into the top position of a pressup, then walk your hands out 20cm in
front of you. Then walk them back.
c Maintaining form, alternately raise
each leg off the floor without releasing
the tension in both glutes.
WHY DO IT
Dumbbell rollout
Side plank star
HOW TO DO IT
WHY DO IT
c Start by holding dumbbells

directly beneath your shoulders
with your arms straight.
c As long as the shoulders, hips

and knees stay in line at all
points during this exercise, the
rollout forces the abs, lower
back and core muscles to work
together to stabilise the body
and stop the lumbar spine from
overextending, says Lerwill.
c Keeping your back straight and

shoulders locked, slowly roll
the dumbbells out in front of
you, using your core to keep
you from breaking form.
HOW TO DO IT
WHY DO IT
c Start in a side plank holding

your body in a straight line,
ensuring your hips dont drop.
c By raising your arm and leg, you

create an imbalance which means
the core muscles in particular the
obliques are required to work
even harder to maintain balance,
says Lerwill. Furthermore, it
works the hip abductors, aiding hip
stability strength and improving
core strength still further.
c Keeping your core tight, raise

your arm and leg and hold the
position for as long as you can.
c Roll them back to the start.
WorldMags.net
Words Sam Rider Photography Pete Webb

Model Adrian James@WAthletic
c Most people have an imbalance in their

core muscles, primarily due to being left- or
right-side dominant, says Lerwill. By lifting
your legs one at a time, the core muscles
are forced to work unilaterally, giving them
a different and much-needed challenge.
CORE WORKOUT
Toes to bar
WorldMags.net
HOW TO DO IT
c Start at the bottom of a
wide-grip pull-up with
your feet together.
c Engage your core to raise
your feet level with your
hands, keeping your hips
slightly forward and legs
together throughout.
c Lower them under
control to avoid swinging.
WHY DO IT
HOW TO DO IT
c Hold a kettlebell in front of
you with your arms straight.
c Keeping your back straight
and core braced, swing the
kettlebell around your body,
exchanging it from hand to
hand in front and behind you.
c Use your core to keep
you steady.
WHY DO IT
c The weight of the kettlebell
causes an imbalance to your
centre of gravity, says Lerwill.
This means your core and
abs must work hard to resist
swaying, keep the spine
straight, stabilise the glutes
and keep your hips in place.
Special thanks to Virgin Active Classic Health Club, 200 Aldersgate, London EC1A 4HD.
For more information visit virginactive.co.uk or call 0845 270 9119.
c This is the toughest

variation of a hanging
leg raise and works all
your abs muscles from
beginning to end, says
Lerwill. Keep your pelvis
slightly tucked in so the
lower abs are engaged
and the lowering phase
is done under control.
Around the
world
Decline dumbbell
crunch
HOW TO DO IT
c Hold a dumbbell against your chest
while lying on a decline bench.
c Engage your core muscles to
raise your torso, hold at the top,
then slowly return to the start.
WHY DO IT
c As you sit up youre fighting gravity,
even more so with an added weight,
so your abs are required to work
extra hard, says Lerwill. Keep your
back straight and torso elongated,
sitting up rather than curling in
to accentuate the move.
For more workouts to train all your muscle groups go to mensfitness.co.uk/exercise

WorldMags.net
WorldMags.net
WorldMags.net
Order online at:
www.explosivenutrition.co.uk
WorldMags.net
www.
www.
FREEPHONE: 0800 195 7885

Sales & Advice line open weekdays 9am-5pm
For news and offers
fers follow us on facebook and twitter:
Free Delivery | Expert Advice | Free Gifts
Explosive Nutrition
@ENSupplements
Whey Protein Money Saving Bundles

3 for 99, 3 for 109, 3 for 119, 3 for 129 and 3 for 139
Kinetica Whey Protein 4.55kg +

Free CLA Lean & Gifts
USN Body Transformation

Starter Pack
RRP: 143.16 - 51% OFF
RRP: 95 - 32% OFF
ONLY
70.95
500
XNMF500
ONLY
64.95
Bonus Reward Points
One Stop 2.27kg + Free

ZMA Zinc Matrix
Omni-MX Hardcore 4kg + Free

X-Plode Hardcore
ONLY
ONLY
65.45
39.95
RRP: 74.10
RRP: 118.79
WorldMags.net
MAINWORKOUT
WorldMags.net
BUILD
POWER
BURN
FAT
ADD
MUSCLE
Build a brand
new body
Words Joe Warner Photography Duncan Nicholls Model Mark Hughes@WAthletic
PARTONEGETSTRONGER
The rst workout of this three-part series

will build a solid strength base
he bad news is that building a

better body doesnt happen
overnight. The good news is
that a well-structured training
programme can get you the
body you have always wanted quickly
in just 12 weeks, in fact. But it requires
a workout regime that constantly tests
your muscles so they have the consistent
stimulus they need to continue growing
bigger and stronger, while your body burns
up excess fat stores as fuel. The result is
a bigger, stronger and leaner physique.
This 12=week training programme starts

with a four-week strength-building phase,
set out here, with heavy weights and low
reps to fire up your muscles and central
nervous system. The strength phase
comes first because it is important that
you build a solid base and prepare your
muscles and central nervous system for the
intensive muscle-building phase, available
in the March issue of this magazine. Then
the third and final fat-burning phase in
the April issue will put the finishing
touches to your brand new body.
HOW TO DO THIS MONTHS WORKOUTS

After a thorough warm-up, complete all the
sets of exercise 1 sticking to the reps, rest
and tempos detailed then move on to
exercise 2 and so on. Use a weight for each
move that allows you to complete all reps
but no more. The four figures for the tempo
guide refer to time in seconds taken to lower,
pause, lift and pause again. An X means the
phase is to be done explosively.
WorldMags.net
Turn over for your first workout

menstness.co.uk
FEBRUARY 2013/153
(workout_1_of_3)
WorldMags.net
Workout 1/
cWarm up with some empty-bar squats

and bent-over rows, gradually increasing
the weight to your work-set weight.
(2)
c
Bent-over
row
Sets 5 / Reps 5 /
Tempo 20X0 / Rest 2-3min
c Start with a braced core and straight back

with your shoulder blades retracted.
c Bend your knees slightly and lean forward
from the hips. Grip the bar with hands just
wider than shoulder-width apart, letting it
hang at knee level.
c Pull the bar up to your lower sternum,
retracting your shoulder blades to bring
the bar to your chest, then lower slowly.
A
B
(1)
c
Squat
A
B
Sets 5 / Reps 5 /
c Rest the bar against the back of your shoulders

not on your neck and hold the bar with
an overhand grip slightly wider than your
shoulders. Keep your elbows pointing down.
c Your feet should be just wider than
shoulder-width apart with your toes
pointing outwards slightly.
c Squat until your thighs are at least parallel to
the floor. The deeper you can squat, the better.
c Drive back up through your heels.
154/
154
154/FEBRUARY
/FEBRUARY 2013
2013/menstness.co.uk
menstness.co.uk
WorldMags.net
MAINWORKOUT
WorldMags.net
(3)
c
Chin-up
Sets 3 / Reps 6-8 /

Tempo 3010 / Rest 2min
c Grab the bar with an underhand grip

with your hands shoulder-width apart.
c Start from a dead hang with
your arms fully extended.
c Pull yourself up by squeezing
your lats together.
c Once your chin is higher than your
hands, lower yourself back to the start.
(4)
c
Crunch
Sets 4 / Reps 12 / Tempo 2010 / Rest 0sec
c Lie flat on the floor with your knees bent.

c Contract your abs to lift your shoulders and
curl your chest towards your knees.
c Pause at the top of the move, squeeze your
abs, then lower slowly to the start.
(3b)
c
Plank
(4)
Triceps
dip
Sets 3 / Reps 6-8 /

Tempo 3010 /
Sets 4 / Time 30-45sec / Rest 60sec
Rest 2min
c
c Hold your body in a straight line from head to heels with your
c Grip parallel bars, keeping
elbows beneath your shoulders and head looking down.
your body upright.
c Hold the position without letting your hips sag.
c With your elbows pointing
straight back, lower your
body as far down as you
can comfortably go without
stressing your shoulders.
c Keep your core braced
and dont swing your
legs for momentum.
c Press back up powerfully
but dont lock out your
elbows at the top.
WorldMags.net
menstness.co.uk
FEBRUARY 2013/155
2013/
2013
/155
(workout_2_of_3)
WorldMags.net
Workout 2/
c Warm up with some empty-bar bench presses

and lat pull-downs, gradually increasing
(2)
c
Pull-up
Sets 5 / Reps 5 /
c Grab the bar with an overhand grip with

your hands shoulder-width apart.
c Start from a dead hang with
your arms fully extended.
c Pull yourself up by squeezing
your lats together.
c Once your chin is higher than your
hands, pause briefly, then slowly
lower yourself back to the start.
A
B
(1)
c
Bench
press
A
B
Sets 5 / Reps 5 /
c Lie on the bench with your feet on the

floor, directly underneath your knees.
c Hold the bar with an overhand grip,
hands shoulder-width apart.
c Slowly lower the bar to your chest until
your elbows are bent at 90 and the
bar is almost touching the middle of
chest or just over your nipples.
c Drive your feet hard into the floor and push
the bar back strongly to the start position.
156/
156
156/FEBRUARY
/FEBRUARY 2013
2013/menstness.co.uk
menstness.co.uk
WorldMags.net
MAINWORKOUT
WorldMags.net
(4)
c
Crunch
Sets 4 / Reps 12 / Tempo 2010 / Rest 0sec
(3b)
c
c Lie flat on the floor with your knees bent.
Plank
(3)
Barbell
lunge
Sets 3 /
Reps 8 each side /
Sets 4 / Time 30-45sec / Rest 60sec
Tempo 20X0 /
Hold your body in a straight line from head to heels
with
your
Rest
2-3min
c
elbows beneath your shoulders and head looking down.

c Stand tall with a barbell
c Hold the position without letting your hips sag.
resting on the back of
your shoulders. Point
your elbows behind you
to retract your shoulder
blades and keep your
back upright and core
braced throughout.
c Contract your abs to lift your shoulders and

curl your chest towards your knees.
c Pause at the top of the move, squeeze your
abs, then lower slowly to the start.
c Take a big step forward but

keep your knee over your
front foot and not beyond it.
Lower until both knees are
bent at 90 before pushing
back off your front foot to
return to the start position.
(4)
c
Barbell
high pull
Sets 3 / Reps 8-10 /

c Stand tall holding a barbell

with an overhand grip slightly
narrower than shoulder width.
c Lean forward from the hips then
stand back up, pulling the bar up
explosively by leading with your
elbows, which should remain
pointing to the ceiling throughout.
c Return the bar back to the start.
WorldMags.net
menstness.co.uk
FEBRUARY 2013/157
2013/
2013
/157
MAINWORKOUT
(workout_3_of_3)
WorldMags.net
Workout 3/
c Warm up with some empty-bar deadlifts

and shoulder presses, gradually increasing
(2)
c
Shoulder
press
Sets 5 / Reps 5 /
Tempo 3010 / Rest 2-3min
c With your feet shoulder-width apart,

position a bar on your upper chest,
gripping it with your hands just
wider than shoulder-width apart.
c Keep your chest upright and
your core muscles braced.
c Press the bar directly upwards until
your arms are extended overhead.
c During the lifting phase, keep your core
braced and dont tilt your hips forward.
c Lower the bar back to your
chest and repeat.
(1)
c
Deadlift
A
B
Sets 5 / Reps 5 /
Tempo 2010 / Rest 2-3min
c Squat down and take an alternate grip on

the bar with your core braced, your shoulders
retracted and over the bar, and your back flat.
c Use your glutes to power the initial lift,
pushing down through your heels.
c Keep the bar close to your body. As it passes
your knees, push your hips forward, then
lower the weight back to the start position.
158/
158
158/FEBRUARY
/FEBRUARY 2013/menstness.co.uk
2013 menstness.co.uk
WorldMags.net
A
B
WorldMags.net
WorldMags.net
MAINWORKOUT
WorldMags.net
(workout_3_of_3)
Workout 3
(4)
c
EZ-bar
biceps curl
Sets 3 / Reps 12 /
c Stand tall with your shoulders back

and your feet close together, holding
an EZ-bar with an underhand grip
with hands just outside your hips.
c Keeping your elbows tucked in to
your sides, curl the bar up towards
your chest, stopping just before
your forearms reach vertical.
c Lower back slowly to the start.
c Avoid rocking back and forth to generate
momentum, which takes the emphasis
away from the biceps.
(3)
c
Front
squat
A
B
Sets 3 / Reps 8 /
c Rest the bar on the front of your shoulders,

holding it with an underhand grip, keeping
your elbows up and pointing forward
and your feet shoulder-width apart.
c Maintain a natural arch in your back and
keep your core braced throughout the move.
c Squat down until your thighs are at
least parallel to the floor. The deeper
you can squat, the better.
c Drive back up through your heels.
WorldMags.net
A
B
WorldMags.net
MF PROMOTION
Win a years
membership to
Make 2013 your fittest year ever
by entering this competition
o support readers
in achieving their
ultimate new year
body as we enter 2013,
Fitness First are offering a
lucky Mens Fitness reader
the chance to win one
years membership to their
local Fitness First gym*.
Fitness First has more
than 80 clubs in the UK with
over 200,000 members,
so whether you prefer
working out alone or in a
group weve got it covered.
With spacious gyms fully
equipped with the latest
equipment, expert personal
trainers, an excellent range
FOUR DAYS FREE!

*For full terms and conditions visit fitnessfirst.co.uk/mensfitnessfeb2013
Get a gym pass worth 40
You wouldnt buy a car before taking it for a test

drive so were giving you the chance to test-drive
Fitness First. Simply download a free four-day pass
and go to any Fitness First gym to try out the whole
club, including group exercise classes and the
exclusive Freestyle area for functional training. Its free,
youve nothing to lose, so whats stopping you?
The offer includes
Free use of all tness facilities
Free classes
Free tness advice
Visit tnessrst.co.uk/menstnessjan2013 to download
your free pass, then give us a call on 0844 412 2664 to
get booked in at the Fitness First of your choice then just
head to your chosen club and start working out.
WorldMags.net
of group exercise classes

and use of the exclusive
Fitness First Freestyle area,
you will have all the support
you need to achieve your
goal, whatever that may be.
All you have to do
to be in with a chance
of winning a whole
years worth of fitness is
answer this question.
What is the workout
area that is exclusive
to Fitness First?
A) Free weights area
B) Freestyle area
C) Free cycle area
MF PROMOTION
WorldMags.net
To add your challenge call Kathryn on 020 7907 6557
Charity Challenge
PCRC WELSH 3
PEAKS CHALLENGE
Great scenery, great

cause, great challenge
Three iconic mountains, 2,864m
of ascent and descent, 35km
of walking, 180 miles of driving
and one great weekend in
Wales! This will be a good test
of your fitness and navigation
skills as you raise money for
prostate cancer research.
Pen Y Fan Cadair Idris
Snowdon
Saturday 18th-Sunday 19th May
Registration only 45
THE ROYAL
BRITISH LEGION
BIKE RIDES 2013
London to the National

Memorial Arboretum
or London to Paris
Join us in 2013 on The
Remembrance Ride from
the Cenotaph, London to the
National Memorial Arboretum,
Staffordshire (11th-12th
May 2013) or Pedal to Paris
(5th-9th September 2013),
arguably the finest charitable
cycle ride from London to Paris.
3More info Call Paul on 07446 534436

or visit www.snowdon500.co.uk
3More info Visit www.britishlegion.

org.uk/support-us/poppybike or call
Madeleine Bowler on 020 3465 9169
CAPITAL TO
CAPITAL
ROYAL PARKS
HALF MARATHON
3More info Please contact Yvonne

on 020 7404 0808 or yvonne@
childrenwithcancer.org.uk or visit
www.childrenwithcancer.org.uk
3More info To sign up for your free

info pack and running vest, email
running@breakthrough.org.uk, visit
breakthrough.org.uk/royalparks or
call 08080 100 200
Cycle from London

to Amsterdam
Get on your bike to help save
young lives by cycling from
London to Amsterdam for
our CAPITAL to CAPITAL
bike ride! Join the CHILDREN
with CANCER UK team
and cycle through stunning
British countryside, historic
towns and villages towards
rural Holland, to finish in
Amsterdam in May 2013.
MOONRIDERS
Run the historic London

parks to raise funds
Whether you want to smash
your personal best or attempt
your first running event, the
Royal Parks Half Marathon in
London is the race for you. Go
the distance on 6th October
2013 but hurry, places are
limited! Registration is free
and we will support you
every step of the way.
TRANS PENNINE
CHALLENGE
Three great rides for 2013

Experience our unique
Moonriders series join
hundreds of other cyclists on
one of our great challenges.
Take on the city to city ride from
London to Cambridge 10th-11th
May, tackle the iconic London to
Brighton route on the 12th-13th
July, or take on our Halloween
spooky tour of London on the
night of 25th-26th October!
All in aid of a charity of your
choice or ride for yourself.
Trek the Peak District

for a great cause
A new challenge for 2013 the
historic Trans Pennine Trail
is a 100km route that links
Manchester to Sheffield across
the Peak District National Park.
In June 2013, take your chance
to take on the trail: walk, jog
or run the full 100km or opt
for the first 50km all in aid
of a charity of your choice!
3More info Please visit

www.moonriders.co.uk, email
info@moonriders.co.uk or
call 020 7609 6695
3More info To sign up for the challenge

visit www.transpenninechallenge.com,
email info@transpenninechallenge.com
or call 020 7609 6695
WorldMags.net
Get t for a
good cause
WorldMags.net
NEW Home Hair Removal System - Its a Revelation!
Get Body Hair Under Control

Professional Salon-like Results
AYS
D
0
6
no!no! Hair Removal
No more shaving
AS SEE
N ON
TV
No more waxing
Safe To Use On Body & Facial Hair
for MEN
Finally there is a solution to the age-old dilemma of removing

unwanted hair. Simply glide no!no! over your skin and its patented
Thermicon technology delivers a gentle pulse of heat to instantly
remove unwanted hair.
no!no! can save you thousands of pounds by replacing the
need for other types of hair removal like shaving, waxing and other
professional methods. Best of all, no!no! is virtually pain-free and you
can try it absolutely RISK-FREE today!
LEGS
Great For Women Too!
no!no! Device (Black or Silver)

Two Thermicon Tips
Patented Buffer Pad
User Manual & Instructional CD
Cleaning Brush
2 FREE Gifts
Plus a 40 value!
Charger
Its Guaranteed: If you dont love it,

send it back for a full refund.
*RISK-FREE Trial!
BODY
no!no! Smooth After Treatment Cream

Travel Case
60-Day MONEY-BACK Guarantee!

(excludes p&p)
Were SO confident youll love your no!no! Hair Device, that if within 60 days you are not satisfied,
we will refund the purchase price* (excludes p&p) and pay the cost to send it back to us.
Order today:
BACK
0844 493 6268 nonohealth.co.uk

WorldMags.net
FACE
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
WorldMags.net
LAST
WORD
WorldMags.net
BjrnBorg
The 11-time Grand Slam winner turned
underwear mogul talks to MF about endurance,
rivalries and why hed still do well today
How did you first get into tennis?

My father was a very good table tennis player and
one day, when he won a local tournament, he got to
choose between ten different prizes, one of which was
a tennis racquet. I asked him to please choose it and
so he did. After that, I never stopped playing tennis.
What enabled you to be so dominant on court?
I had a good combination of physical and mental
strength. Tennis is a very mental sport. You need
to be mentally strong in those defining moments.
On top of that, I was in top physical condition.
Did you do any extra training as well as playing tennis?
I did a lot of cardio: running, interval training, skipping
rope, but no gym training. It got me in really good shape.
What was your favourite surface to play on and why?
If you want to become number one in the world, you
have to master all types of surface. When I was number
one, the surface didnt matter and it still doesnt. I
havent got a favourite, as long as the ball bounces.
Whats the biggest difference between todays
game and your era?
Technology. The racquets and above all the
strings are more advanced, which makes a big
difference. Players can play harder. It does mean
that players put their bodies through more stress
though, which increases the risk of injury.
How would players of your era fare
against the top players of today?
Its a completely different game today, but if my
generation of players could start over with the
technology available today, we would do very well.
What was the greatest match of your career and why?
The 1980 Wimbledon final against John McEnroe had
it all. In my opinion it is the second best game in the
history of Wimbledon only the Nadal-Federer final
in 2008 was better. We had a long tiebreak, 18-16,
which was a first for tennis. My generation of players
started a new era and todays players have a lot to
thank us for. We raised tennis to a whole new level.
Words Ben Ince Photography Getty
Your rivalry with McEnroe was legendary. Whats

your relationship like with him today?
We are good friends and we still meet, hang out, like
and respect each other. I think it may be unique for two
people who used to be rivals for the number one spot.
My generation of players
started a new era and todays
players have a lot to thank us
for. We raised tennis to a
whole new level
Whats your biggest career regret?

I dont regret anything. I gave and received 110%
and theres nothing that I regret when it comes
to what I did for tennis and for myself.
Whats the best piece of advice youve ever been given?
My old tennis coach, Lennart Bergelin, used
to say that when things get hardest, push a bit
more you always have something left.
Bjrn Borg Sport, a new menswear line, is available
exclusively from the Urban Sports room in Harrods for
autumn/winter 2012. For more info visit bjornborg.com
WorldMags.net
A COMPANY THAT IS
ON A GREAT RANGE OF
WorldMags.net
SAVE
FREE
Valid until 31.12.12
4kg
free shipping
100s prices reduced
RRP: 125.97
AS Price:
62.99
SAVE 50%
ore
Omni-MX Hardclod
e 400g
& get a FREE X-P
& AS Blender bottle
Sci-MX
USN
EARN
SAVE
Valid from 01.01.13
bolt on deals
75kg
01977 55 44 55
LINES OPEN 8AM / 8PM
one step checkout
multibuy option
RRP: 67.18
AS Pri
34.99
SAVE 4ce8: %
& AS
ASN
2.2
Diet Whey Protein e
Blender Bottl
With 1 Hour ETA
*All offers are subject to stock availability. E&O Excepted. **Free shipping available on request.
SAVE
FAST
RRP: 103.83
AS Price
45.99
56% OF:F
caps
Diet Whey 2kg &
PHD
Lean Degree 90
While Stocks Last.
loyalty points scheme
RRP: 104.38
AS Pri
49.99
SAVE 5ce2: %
e 2.275kg
Instant Whey Delux 90 caps
sion
& Free Thermo Fu
REFLEX
FREE
RRP: 19.99
FREE
01977 55 44 55
LINES OPEN 8AM / 8PM
While Stocks Last.
FREE 19 Anabol y
an
Testo 45 caps with 0
5
USN order over
While Stocks Last.
LOOKING FOR AFFORDABLE SUPPLEMENTS?
HAVE YOU BEEN
WorldMags.net
WorldMags.net
SCAN TO DISCOVER
WWW.LACOSTE-PARFUMS.COM/MOBILE/L1212WHITE
WorldMags.net
In association with
WorldMags.net
GETLEAN
IN28DAYS
Your complete New Year fitness plan
NO GYM
NO KIT
NO COST
n Less than an hour a week

n Swap fat for muscle
n See great results fast
WorldMags.net
Getting lean requires a well-designed training routine as well as an effective

nutrition and supplement plan. This is exactly why the sports scientists at Myprotein
created these 2 scientifically formulated bundles, not only offering amazing value
for money, these bundles also include a range of ingredients that are researched
and proven to help build muscle and lower your body fat at the same time.
SPORTS NUTRITION BRAND
from onLy 24.99
uKs no.1 onLine
WorldMags.net
Lean Definition BunDLes
Order nOw at www.myprotein.com

Lean definition essentials
onLy 24.99!
Essential collection of supplements that

synergistically work as part of your regime
towards a noticeably leaner physique.
Impact Whey Protein and Creatine
Monohydrate help to increase muscle
mass, while the potent fat loss blend
Thermopure helps strip away body fat.
Ideal for beginners or those looking to
break training plateaus.
Lean definition Bundle
onLy 49.99!
Contains 5 specially selected products: the best-selling Allin-One formula Hurricane XS and the cell volumising amino
acid taurine to help build quality lean muscle. Combined with
Thermopure and CLA to simultaneously help lower your body
fat. Whats more all ingredients are in the exact quantities needed
to fuel 28 days of serious training.
WorldMags.net
Prices and sizes correct at time of print and subject to change. Lean Definition Bundle shown.
Offer available while promo stocks last. See website for terms and conditions. Products should be used in conjunction with a healthy diet and training programme.
WorldMags.net
28
DAYS
GET LEAN IN
Swap fat for muscle

with our 28-day plan
Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey
Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic
Whether youre returning to training after a

two-week festive rest or youre picking up a
training guide for the first time, this plan will
kick-start your New Year fitness regime. Its
been built using a system that takes your level
of ability into account and you dont need any
special kit to do it. Heres how it works.
1
2
3
Training
You do four bodyweight circuits per week, clocking

up as many reps as possible in the time allowed.
This will help you torch fat.
Recovery
The good news is that you get three rest days a

week. This is important because your body needs
time to respond to the work youre doing.
Nutrition
At the back of this programme is a complete

guide to eating for a better body. No fads.
No diets. Just sound nutrition advice that works.
WorldMags.net
menstness.co.uk/3
Introduction
WorldMags.net
HAPPY
NEW
YOU
Put the excess of Xmas behind you and
get into the best shape of your life
There are a few unwanted things that the festive season

guarantees. You will watch dismally unfunny Christmas special
episodes of sitcoms. You will have an argument with a close
relative. You will get socks. And you will exit the holidays a
couple of kilos heavier than you were during the pre-mince
pie period. The good news is that all of the above (apart from
the relative) is easily remedied. You can go back to watching
box sets of your favourite shows. You can exchange the
socks. And you can follow this 28-day kit-free programme
to burn the fat. First, lets answer a few key questions.
4/Get Lean In 28 Days
WorldMags.net
Isnt it easier to
add muscle with
weights?
You might think that to make a
big difference to the way you
look, you need a complex training
programme that requires fancy
kit. Well, thats not true. Your
body doesnt know whether
or not youre using kit it
just responds to the type and
difficulty of a movement. So if
your workouts cause muscular
fatigue, youre challenging
yourself sufficiently to promote
both fat loss and muscle growth.
GET LEAN
WorldMags.net
IN 28 DAYS
I want to lose
fat. Shouldnt I
just go running?
No. Running isnt the best way to
lose fat. Theres nothing wrong
with intense interval training
but long, steady-paced runs are
inefficient and can also raise
your levels of stress hormone,
causing your body to hold on to
fat. By doing resistance exercise
you alter your body composition
and gain muscle, which (unlike
fat) is active tissue and that
means you burn more calories
even when youre at rest.
Im new to
training. Will I be
able to cope?
These workouts are designed
to be accessible to beginners.
You do as many reps as you can
in the allotted time. If you can
only do five press-ups in 40
seconds, thats fine. Just try to
do at least one more the next
week. If youre fatigued before
the end of the set, rest briefly
and try to squeeze out one more
rep. Doing one final rep when
youre tired will make a huge
difference to your progress.
Ive been training

for a while. Will
this be too easy?
What do I do
when Ive
finished the plan?
If you think that doing as many

diamond press-ups (p19)
as possible followed by as
many one-leg squats (p20) as
possible is too easy then you
have Herculean strength levels.
For the same reason that this
plan is accessible to beginners,
it will also pose a challenge
to experienced exercisers. If
you still find that youre sailing
through it, you could always add
ten seconds to each exercise.
If youve completed the plan,

you might like to reward
yourself with something like a
new pair of trainers. And you
may also want to invest in the
next issue of Mens Fitness.
The main reason we say that
is because the best way of
making progress is to follow a
structured and progressive plan.
The absence of a good plan is
the reason most people fail to
see the results they want.
Doing one final

rep when youre
tired will make a
huge difference
to your progress
How to do the workouts
When should you train?

Heres a guide to when you should work out
WEEKS 1-4
Circuits
Each workout is
performed as a
circuit, so you do
one set of each
of the exercises
in order without
resting.
Reps
Using the principle

of doing as many
reps as possible
in the given time
means the plan
will be a challenge
whatever your
level of fitness.
Time
Each exercise
should be
performed for
a set period of
time. The time will
gradually increase
as the programme
progresses.
Rest
Take minimal
rest between
exercises and
follow the
suggested rest
periods between
circuits.
Monday Workout A
Tuesday Workout B
Wednesday Rest
Thursday Workout C
Friday Rest
Saturday Workout D
Sunday Rest
WorldMags.net
Suit yourself
You dont have to

stick to the days
weve suggested
but, in order to give
your body time to
recover, try to avoid
doing workouts
on more than two
consecutive days.
WorldMags.net
WORKOUT
EXERCISE
1
Lunge
2
Press-up
3
Squat
4
Inverted
shoulder
press
5
Step-up
6
Plank
k
Its time to dig your training kit out of the bottom

drawer and work up a sweat. The first workout in
this plan will work your entire body, so you may
want to prepare yourself for some muscle soreness
tomorrow. It alternates between lower-body and
upper-body exercises, which means you can work
without stopping because while one muscle group
is training, the other is recovering. This will also
help to keep your heart rate high, which will have
a positive impact on your cardiovascular fitness.
WEEK 1
WEEK 2
TIME
REPS
WEEK 4
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
40sec
n/a
45sec
n/a
50sec
n/a
55sec
n/a
1"
REPS
WEEK 3
50sec
REPS
TIME
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
55sec
REPS
50sec
WorldMags.net
REPS
55sec
50sec
REPS
TIME
55sec
50sec
REPS
REPS
55sec
50sec
REPS
TIME
TIME
REPS
55sec
GET LEAN
WorldMags.net
IN 28 DAYS
1
Lunge
Take a big step forwards

and lower until your
knees are bent at 90.
Keep your torso upright
and your knees in
line with your toes.
FORM TIP
Make sure your step
forwards is big enough.
You dont want to take a
short stride and force your
knee in front of your toes.
2
Press-up
Start with your body in a

straight line and your hands
below your shoulders with
your arms straight. Bend your
elbows to lower your chest to
the floor, then press back up
without letting your hips sag.
FIT TIP
Dont sacrifice
good form for more
reps. Go all the way
down at the bottom
and all the way up
at the top.
FORM TIP
Dont cheat by
thrusting your head
towards the floor. Make
sure your chest brushes
the floor each rep for
maximum range of motion.
WorldMags.net
menstness.co.uk/7
WORKOUT
WorldMags.net
3
Squat
With your fingers to

your temples, bend your
knees until your thighs
are at least parallel to the
floor. Keep your torso
upright and your knees
in line with your toes.
FIT TIP
Dont cheat
yourself by doing half
reps. If you cant get low
in the squat, stretch
your hamstrings
and glutes.
FORM TIP
If you cant wiggle
your toes when youre
at the bottom of the
squat, your weight
distribution is wrong
its too far forwards.
4
Inverted
shoulder press
Place your feet on a chair

or box and your hands
on the floor just in front
of the chair. Form an
inverted V with your
body, then bend your
elbows until your head
nearly touches the floor.
Then push back up.
FORM TIP
The straighter your legs,

the greater the challenge
to your shoulder muscles.
The same goes for the
distance your hands are
from the box the closer
they are, the bigger
the training benefit.
WorldMags.net
GET LEAN
WorldMags.net
IN 28 DAYS
5
Step-up
Place one foot on
the chair or box with
your back upright
and your arms by
your sides. Push up
with your leading leg,
then step back down
the way you came
FORM TIP
Avoid pushing yourself
up with your trailing leg.
The raised leg should be
doing most of the work.
FIT TIP
For an extra
challenge, you can
bring the knee of your
trailing leg up to hip
height each time you
step up.
6
Plank
Position yourself so that your

feet are together and your
body is straight from head
to heels with your elbows
underneath your shoulders
and youre looking down.
FORM TIP
Aim to hold the position

without letting your hips
sag. If you drop your
hips youll put excess
pressure on your spine.
WorldMags.net
menstness.co.uk/9
WorldMags.net
WORKOUT
EXERCISE
1
Reverse
lunge
2
Decline
press-up
3
Squat jump
4
Dive-bomber
omber
press-up
up
5
Side step-up
6
Side plank
lank
Still going? Good. Its the second workout that decides

whether youre going to complete the plan or not.
After this youll have started to form the exercise
habit. Like the first workout, this uses the format
of alternating between upper- and lower-body
exercises. Most of the exercises are variations of the
ones that you did in the first session, but a bit harder.
A reverse lunge, for example, is about as challenging
as a normal lunge on your strength levels, but it
requires much more co-ordination and stability.
WEEK 1
WEEK 2
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
REPS
WEEK 3
TIME
REPS
50sec
REPS
45sec
TIME
REPS
REPS
TIME
REPS
55sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
45sec
n/a
50sec
n/a
55sec
n/a
40sec
1"
n/a
TIME
TIME
55sec
50sec
REPS
WEEK 4
REPS
50sec
REPS
TIME
TIME
REPS
TIME
REPS
55sec
REPS
50sec
WorldMags.net
REPS
55sec
50sec
REPS
TIME
TIME
REPS
55sec
GET LEAN
WorldMags.net
IN 28 DAYS
1
Reverse
lunge
Take a big step backwards

and bend both knees
until they are at 90.
Push through your front
foot to return to the start
and repeat the move
on the other side.
FORM TIP
The bottom position
of a reverse lunge
should look identical
to the bottom position
of a forwards lunge.
2
Decline
press-up
FIT TIP
Go higher for
bigger benefits.
The higher your feet
are, the harder it is to
complete each rep.
Get into a press-up position with

your feet on a chair or box, your
hands beneath your shoulders and
your body in a straight line from head
to heels. Lower your upper body,
keeping your elbows pointing back,
not out, until your nose almost touches
the floor. Then push back up.
FORM TIP
Try to keep your elbows in at your
sides while performing your reps. Dont
allow them to flare out to the sides.
WorldMags.net
menstness.co.uk/11
WORKOUT
WorldMags.net
3
Squat jump
Lower into a squat, then

jump up explosively
so your feet leave
the ground. Land and
absorb the impact, drop
into the next squat and
repeat the exercise.
FORM TIP
Youll get the best training

benefit if you aim to jump
as high as possible, but
make sure you absorb
the impact as you land.
4
Dive-bomber
press-up
Start in an inverted V position

with your backside raised.
Bend your arms to lower
your head to the floor. Once
your head has gone past your
arms, raise your torso and
lower your hips so they come
near to but dont touch the
floor. Reverse back to the
start to complete one rep.
FIT TIP
Going back to
the start can be the
hardest part. Make
every effort to reverse
the movement for
the full benefit.
FORM TIP
The closer you can get your
chest to the floor when you
move through the exercise, the
bigger the strength increase.
WorldMags.net
GET LEAN
WorldMags.net
IN 28 DAYS
5
Side
step-up
Stand side on to a chair

or box with one foot
raised so that your
knee is bent at about
90. Push through
your raised foot to
straighten your leg.
FORM TIP
You should aim to
make this a one-sided
move by avoiding
pushing off the floor
with your trailing leg.
6
Side plank
Your body should be
straight from head
to heels with your
elbow directly below
your shoulder.
FIT TIP
Protect your
shoulder joint by
making sure your
elbow is directly
below your
shoulder.
FORM TIP
If you cant hold the
top position, try raising
then lowering yourself
into position to work
your side abs.
WorldMags.net
menstness.co.uk/13
WorldMags.net
WORKOUT
EXERCISE
1
Sissy squat
2
Offset
press-up
3
Split squat
4
Eccentric
shoulder press
5
Step-up jump
mp
6
Plank
Its a bit early for you to have made massive

advances in your fitness levels, but that hasnt
stopped us from stepping up the difficulty. Trust us
in the long run youll be glad we did. The offset pressups force you to take most of your weight on one
side, which makes them tougher than a conventional
press-up. When doing the eccentric shoulder press
its difficult enough to just get into position to start
the move. Make sure you move any valuable family
heirlooms out of the way before you attempt it.
WEEK 1
WEEK 2
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
45sec
n/a
50sec
n/a
55sec
n/a
1"
n/a
TIME
REPS
WEEK 4
TIME
40sec
REPS
WEEK 3
50sec
REPS
TIME
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
55sec
REPS
50sec
WorldMags.net
REPS
55sec
50sec
REPS
TIME
55sec
50sec
REPS
REPS
55sec
50sec
REPS
TIME
TIME
REPS
55sec
GET LEAN
WorldMags.net
IN 28 DAYS
1
Sissy squat
From a standing position,
place one foot behind
and outside the line of
your other foot. Bend
both knees to feel a
stretch in your glutes.
FIT TIP
The key to this
move is stepping far
enough to give yourself
room to descend. If
you cant, stretch
your glutes.
FORM TIP
Keeping your chest
upright as you bend
your knees will help
activate, stretch and
strengthen your glutes.
2
Offset
press-up
Do a press-up but instead

of lowering straight down,
lean over to one side as
you lower, then push back
up to the start. Alternate
sides each rep.
FORM TIP
You can make this move
slightly easier by taking
a wider foot position.
Make it harder by putting
your feet together.
WorldMags.net
menstness.co.uk/15
WORKOUT
WorldMags.net
3
Split squat
Stand with one foot in

front of the other, both
feet pointing forwards.
Keeping your body
upright, bend at the
knees until your back
knee almost touches
the floor and your front
knee is directly over
your front foot. Swap
sides halfway through.
FORM TIP
This is a comparatively
easy exercise, so make
sure you go as deep
as possible to derive
a training benefit.
4
Eccentric
shoulder
press
FIT TIP
Your aim is to get
as close to the wall
as possible but if youre
new to this move, dont
expect to do this
straight away.
Walk your feet up a wall

until your body is straight
from head to heels and
your arms are straight.
Lower your body to
the ground by bending
your elbows. Reset and
repeat the move, without
pressing back up.
FORM TIP
If you cant lower yourself
under control, start by
getting into the position
and doing a static hold.
WorldMags.net
GET LEAN
WorldMags.net
IN 28 DAYS
5
Step-up
and jump
Place one foot on a chair

or box with your back
upright and your arms
by your sides. Push up
explosively with your
leading leg so you jump
off the box and land
on both feet. Swap
sides with each rep.
FORM TIP
To protect your knees

you need to make
sure that you dont
land with stiff legs.
6
Plank
Position yourself so that your

feet are together and your body
is straight from head to heels
with your elbows underneath
your shoulders and your head
looking down Hold the position
without letting your hips sag
FIT TIP
Use a mirror or
a partner to make
sure youre in the right
position its all too
easy to hold your
hips too high.
FORM TIP
If this exercise becomes to easy,
raise one foot off the floor to
increase the instability and add
an extra challenge to your core.
WorldMags.net
menstness.co.uk/17
WorldMags.net
WORKOUT
EXERCISE
1
Lunge jump
2
Diamond
ond
press-up
up
3
One-leg
squat
4
Handstand
shoulder press
5
Box jump
6
Plank
k
When youre halfway through this workout, you

might suspect that we dont want you to finish it.
Well, we do, but it is a big step up in difficulty. Take
your time and work steadily through them. If you go
too fast too early, youll blow up half way through
the session. If you cant get through it without
taking short breaks, dont worry. Get your breath
back and try to do at least one more rep (provided
it is with perfect form) before the end of the time.
Fatiguing is fine. Letting yourself off easy isnt.
WEEK 1
WEEK 2
TIME
REPS
WEEK 4
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
40sec
15
45sec
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
40sec
n/a
45sec
n/a
50sec
n/a
55sec
n/a
1"
REPS
WEEK 3
50sec
REPS
TIME
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
TIME
REPS
55sec
REPS
50sec
WorldMags.net
REPS
55sec
50sec
REPS
TIME
55sec
50sec
REPS
REPS
55sec
50sec
REPS
TIME
TIME
REPS
55sec
GET LEAN IN
WorldMags.net
28 DAYS
1
Lunge
jump
Start in the lower part

of a lunge, then jump
up explosively so your
feet leave the ground.
Swap legs in mid-air
and land in a lunge
with your opposite foot
forward, then repeat.
FIT TIP
This is a big
test of balance and,
by the end of the set,
it also becomes a test
of your lactic acid
tolerance. Best of
luck.
FORM TIP
Make sure you descend
all the way into the
lunge so that your
knees are bent at 90
before you jump up.
2
Diamond
press-up
Hold your body in a straight

line from head to heels and
your thumbs and index fingers
together to form a diamond,
Lower your body, making sure
you keep your elbows pointing
back rather than to the sides.
FORM TIP
This is a difficult move so if you
cant do many reps, you can
elevate your hands to perform
the move at an incline.
WorldMags.net
menstness.co.uk/19
WORKOUT
GET LEAN
WorldMags.net
IN 28 DAYS
FIT TIP
If youre struggling
to keep your
non-working leg
raised, your abs and
core may need
strengthening.
One-leg
squat
Stand on one leg, then

lower into a squat. Keep
your torso upright,
your spine neutral
and your knees in
line with your toes.
FORM TIP
You can perform this
move with your free leg
either behind or in front of
your working leg. If you
cant do either, hold on to
something for support.
4
Handstand
shoulder
press
Walk your feet up the
wall until your body is
straight from head to
heels and your arms are
straight. Lower your body
to the ground by bending
your elbows. Push back
to the start if you can
to repeat the move.
FORM TIP
If you cant do a single
rep, do eccentric
(lowering) reps instead.
WorldMags.net
Whether youre looking to lose weight or change your body composition, Myprotein
has a huge range of scientifically designed formulas to fuel your ambition. From
metabolic boosters, advanced lipolytic agents to All-in-One formulas, Myprotein
has something to support your lean training goals. Right now, the more you spend,
the more you save with up to 20 off and free delivery.
Order nOw at WWW.myPrOTEIN.cOm
Mens Fitness
exclusive Offer
Spend 60 & Save 5
use code FIT1
Spend 75 & Save 10

use code FIT2
Spend 100 & Save 20
use code FIT3
WorldMags.net
Spend over 50 and choose the free delivery option at checkout.

We reserve the right to withdraw this promotion without further notice. Products should be used in conjunction with a healthy diet and training programme.
LOSE WEIGHT
SAVE POUNDS
UKS NO.1 ONLINE
WorldMags.net
WORKOUT
GET LEAN
WorldMags.net
IN 28 DAYS
5
Box jump
Start with a box or
chair in front of you.
Lower into a quarter
squat, then jump up
onto the box. Step back
down and repeat.
FORM TIP
Aim to land as
softly as possible to
minimise the impact
on your knees.
FIT TIP
You could probably
have worked this out
but the higher the box,
the more difficult the
exercise.
6
Side plank
Your body should be
straight from head to heels
with your elbow directly
below your shoulder.
FORM TIP
If youre struggling to
hold this position you can
perform the move with
your knees bent so your
knee, rather than your foot,
is in contact with the floor.
WorldMags.net
WorldMags.net
WorldMags.net
In association with
WorldMags.net
THE NEW RULES

OF NUTRITION
How to eat to get the body you want
WorldMags.net
MEtabOLISM bOOStErS
Research has shown that certain supplements are capable of lowering your body
fat percentage through a variety of different mechanisms. Fortunately as the UKs
biggest online sports nutrition brand, Myprotein sells all of them and in dosages
scientists have shown are most effective. Whats more, you can now get 3 for
the price of 2 on a collection of their most popular and most scientifically backed
metabolism boosters.
CLA
Interferes with a substance in
your body called lipoprotein
lipase that helps store fat in your
body
Helps your body use its existing
fat for energy and helps increase
lean muscle tissue
Thermo-exTreme
Scientifically formulated using
the latest research, ThermoExtreme contains a precise
blend of premium quality fat loss
ingredients
Includes caffeine and green tea
to raise your metabolism, white
kidney bean extract to prevent
fat storage and ginseng and B
vitamins to boost energy levels
L CArniTine
An amino acid thats been
shown to play a key role in the
bodys ability to use fats for
energy
Shown to increase exercise
capacity and delay the onset of
muscle fatigue and soreness
mens Fitness
exclusive offer
Get 3 for 2 today

CLa 180 caps
tHErMO - EXtrEME 120 caps
L CarNItINE 180 tabs
Use code LEaN at checkout
order now AT www.MyprOtEIN.COM
WorldMags.net
Prices and sizes correct at time of print and subject to change.

Offer available while promo stocks last. See website for terms and conditions. Products should be used in conjunction with a healthy diet and training programme.
3 FOr 2
UKS NO.1 ONLINE
WorldMags.net
THE NEW RULES

WorldMags.net
OF NUTRITION
THE MF ANTI DIET PLAN

Follow our comprehensive healthy eating
guide to ditch those Christmas kilos
Words Jon Lipsey Photography Tom Miles Art Editor Marc Southey
Art Director Donovan Walker Subeditor Chris Miller Model Oliver Jedrej@WAthletic
Its dark and cold outside, the

gyms closed, and the lure of
stodgy puddings and Quality
Street is strong. All this means
that most of us emerge from
the Christmas period a bit fatter
than we were before. The good
news is that to get rid of this

excess flab, you dont need to
exist on a dodgy diet of nettle
tea and grapefruit for the next
fortnight. You just need some
sensible advice about what
to eat and what to avoid.
The basics of healthy eating p4

The principles that should underpin
any good nutrition plan
Keep it simple p8
If you dont want to follow a meal plan,

use this straightforward system
This guide gives you

everything you need to return to
your svelte self, and then carry
on until youre looking better
than ever before. To make it
ultra-simple, weve split it up
into the following four parts.
Four-week fat-buster p6
Your meal-by-meal guide that will help

you lose 2kg each week for a month
What supp p12
Our expert guide will get you clued

up on sports supplements
WorldMags.net
menstness.co.uk/3
WorldMags.net
THE BASICS OF
HEALTHY
EATING
Smart nutrition can make all the
difference in building a lean body
Whether you want to

build muscle or lose fat,
the process starts in the
kitchen, not the gym. Eating
properly will fuel your
training sessions, help you
feel alert and energised,
provide the building blocks
of muscle and keep your
metabolism firing to burn
body fat. Here are the
seven straightforward
rules you need to follow.
4/The New Rules of Nutrition
Drink lots
of water
RULE 1 At least two litres
a day will keep your body
functioning perfectly.
The most efficient nutritional
tweak you can make to
your diet is the easiest and
cheapest of all. Dehydration
will have an impact on your
performance in the gym and
the office research indicates
that 5% dehydration can lead
to a 30% drop in function and
can affect the way your body
stores fat and repairs muscle.
Carry a water bottle around
with you all day, sipping
from it every few minutes.
Eat your
greens
Pack in
the protein
RULE 2 Every meal you eat

should include colourful veg.
RULE 3 Include this musclebuilding staple at every meal.
Theres no such thing as

too much veg, especially
if youre talking about
vegetables grown above
ground theyre packed with
vitamins, phytochemicals
and fibre, and will fill you up
without sending your calorie
count soaring. Cruciferous
vegetables such as broccoli,
kale, cabbage and cauliflower
are ideal, though other dark,
leafy greens like spinach are
also excellent. Regardless of
what else youre eating, your
plate should be about half-full
of vegetables at every meal.
Fruit is also good for you, but
its conducive to storing fat
thanks to its high fructose
content limit yourself to
two or three pieces a day.
Protein is one of the most

important components of the
diet its crucial to building
muscle, keeps you full, helps
tissue repair and the immune
system, and provides you with
energy. So whats the right
amount? Estimates range from
one to four grams per kilo of
bodyweight per day, but most
nutritionists agree that two
grams is the minimum for a
hard-training athlete. Aim to
eat a wide variety of protein
foods to get the full range of
muscle-building amino acids
lean meat, fish, eggs and
dairy produce are all excellent
sources of protein, though
lower-quality protein can
also be found in nuts, seeds
and beans. Include a fistsized portion at every meal.
WorldMags.net
THE NEW RULES

WorldMags.net
OF NUTRITION
Dont
avoid fats
Free range
is better
Eat at the
right times
Stay
natural
RULE 4 Instead of fearing all

fats, pile up on the natural kind
and avoid the processed ones.
RULE 5 Happy, non-stressed

animals are the tastiest and
the best for your health.
RULE 6 Fuel your workouts

and keep your energy
stores topped up.
RULE 7 If in doubt, dont eat

anything that a caveman
wouldnt have had access to.
Although it might seem

contradictory to eat fats when
youre trying to lose fat, dietary
fats are by no means all bad.
The ones to avoid at all times
are trans fats, while some
studies suggest that saturated
fat intake should be kept low.
This means skipping cakes,
biscuits and margarine and
cutting back on red meats and
cheese. The fats you need
are monounsaturates and
polyunsaturates, found in
olive oil, nuts, seeds and oily
fish. These include omega
3 and omega 6 fatty acids,
which have been proven
to aid strength and aerobic
training, protect the body from
injuries and help it recover
from training wear and tear.
Whether youre worried about

animal welfare or not, most
experts agree that free-range
meat and fish is better for your
body. Free-range chickens
have a more varied diet and
get more exercise, allowing
the development of more
muscle, which tends to contain
more zinc, amino acids, iron,
selenium, phosphorus, zinc
and vitamins A, B and K. Farmraised salmon have also been
found to contain up to eight
times the level of carcinogens
as their wild brethren, while
grass-fed beef tends to
have much higher levels of
conjugated linoleic acid and
omega 3s than the kind fed
on grain and beef tallow.
When youre training hard, you

want to eat about an hour or
two before your workouts, and
again immediately afterwards.
Your snacks should include
both carbs and protein to
help restore glycogen levels
in your muscles and repair
muscle tissue. A perfect
post-workout snack might be
a bagel with cream cheese,
or a tuna and pasta salad.
For the rest of the day,
eat small meals at regular
intervals of two or three hours,
with the aim of having some
protein with every meal. This
way you keep your glycogen
levels topped up and prevent
your body from breaking
down the proteins that you
need for muscle rebuilding.
This is the simplest rule when

deciding what to eat: keep it
natural. Processed foods
biscuits, cakes, ready meals,
fizzy drinks, crisps are mostly
high in calories but low in
essential nutrients, so they are
poor at fuelling workouts and
rebuilding muscle but good at
making you fat and sapping
your energy. Avoid things
containing preservatives that
you cant spell or ingredients
you wouldnt keep in the
kitchen. Eat things that will rot
eventually, so that you know
theyre fresh. As a general
rule, if it grows in the ground or
used to have a face, its fine; if
it comes in a packet, be wary.
WorldMags.net
menstness.co.uk/5
Fat Loss Plan
WorldMags.net
FOUR WEEK
FAT BUSTER
This eating plan is based on natural, unprocessed

foods and will help you shed loads of fat
Processed may be tasty and
convenient, your body hasnt
evolved to deal with it very well
and it usually encourages
fat storage. This meal plan,
created by nutritionist Christine
Bailey (advancenutrition.co.uk),
replaces processed sugary
foods and carbs with fresh
fruit, nuts, seeds and animal
proteins. The fats it contains
are healthy unsaturated ones,
while it also contains plenty
of muscle-building amino
acids. Follow this plan for a
month while following the
workouts in our Get Lean
In 28 Days supplement and
youll shed around 2kg of fat
a week, helping you get the
lean, muscular body you want.
Lemon crab salad
To make
Mix 1 bag of mixed salad

leaves, a sliced red
onion, a handful of black
olives, some cucumber
slices, sugar snap peas
and 1 grated carrot. Top
with 125g of canned white
crab meat and dress with
lemon juice and olive oil.
Red onion
contains fat-melting
vitamin C and chromium,
a mineral that helps
insulin response, which
reduces sugar cravings.
Carrots
are high in the soluble

fibre calcium pectate.
This fills you up and
binds with acids in the
body to reduce levels of
LDL (bad) cholesterol.
Crab meat
is low in calories but rich in

omega 3 fatty acids, which
can reduce hunger pangs
and help muscle growth.
WorldMags.net
Olives
have omega 3 fatty acids

that trigger hungercurbing signals in your
brain. They are also rich
in vitamins A, C and E.
THE NEW RULES

WorldMags.net
OF NUTRITION
42 fat-fighting meals that will help you build a lean physique

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
1 grapefruit.
2-egg omelette
with an avocado,
spinach and 2
chopped tomatoes.
150g sauted
prawns with 6 sliced
mushrooms and
chopped red pepper.
150g fresh
pineapple slices.
Bowl of blueberries
and raspberries.
2 poached eggs
with asparagus
and 4 grilled
mushrooms.
Slices of melon
with cashew nuts.
3 slices of lean
roast beef with 2
baked tomatoes.
Bowl of cherries.
2 scrambled eggs
with 5 asparagus
spears.
Bowl of blueberries
and raspberries.
1 cold salmon
fillet with panfried tomatoes
and mushrooms.
100g cooked
prawns with
green beans.
1 chopped apple
and 2tbsp seeds.
Snack
Snack
Handful of
seeds. 1 apple.
2 slices of ham,
sliced cucumber
and celery.
Snack
Smoked salmon
slices.
Carrot and
celery sticks.
1 apple. Handful of
raisins and almonds.
2 slices of ham
and 2 tomatoes.
Lunch
Lunch
300ml Covent
Garden Scotch
Broth soup. Grilled
pork fillet with
spinach salad (baby
spinach, mixed
lettuce leaves,
red onion, red
pepper, cucumber,
celery). 1 satsuma.
Leftover squash and

turkey casserole.
Large mixed salad.
Snack
1 banana.
Lunch
150g grilled cod fillet
with lemon juice
and freshly ground
black pepper.
Green salad with
lemon juice and
1tsp olive oil, 50g
sugar snap peas,
cucumber slices,
a red pepper and
2tbsp black olives.
Bowl of blueberries
and melon.
Lunch
Snack
Snack
4 oatcakes
with ham.
Snack
Lunch
Lunch
150g cooked
chicken breast
with baby spinach,
salad leaves,
cucumber, avocado,
2 tomatoes, 1 red
onion, lemon juice
and olive oil.
30g almonds.
1 apple.
Snack
Snack
1 hard-boiled egg.
2 oatcakes.
2 slices of ham.
Carrot sticks.
Dinner
Dinner
300ml Covent
Garden Scotch
Broth soup.
Pan-fry 1 venison
steak for 10
minutes, then add
1tbsp balsamic
vinegar, 150ml
beef stock and 50g
pitted cherries. Cook
until soft. Serve with
100g green beans,
100g carrots and
3 new potatoes.
Stir-fry 1 sliced
chicken breast, 1tbsp
soy sauce, juice of 1
orange, 2 chopped
spring onions, 1
sliced green pepper
and 1 bag of stirfry veg. Serve with
2tbsp cashew nuts
and 60g noodles
(dry weight).
Sliced fresh
pineapple.
30g macadamia
nuts. Handful
of raisins.
Snack
2 satsumas.
1 banana. Handful of
macadamia nuts.
Daily total
Daily total
Daily total
Daily total
Daily total
Daily total
Daily total
1,840 calories,
163g carbs, 130g
1,713 calories,
147g carbs, 156g
protein, 60g fat
1,956 calories,
179g carbs, 130g
protein, 87g fat
1,841 calories,
201g carbs, 138g
protein, 60g fat
1,816 calories,
185g carbs, 120g
protein, 71g fat
1,827 calories,
172g carbs, 133g
protein, 72g fat
1,746 calories,
159g carbs, 140g
protein, 66g fat
Snack
3 cold lean beef
slices. Carrot sticks.
Dinner
Coat 1 turkey breast
in juice and zest of
1 orange and 1tsp
grated ginger. Grill
for 15 minutes and
serve with 1 baked
sweet potato, 100g
steamed broccoli
and asparagus.
100g fresh
raspberries with
2tbsp flaked
almonds.
Snack
protein, 79g fat
Lunch
Snack
1 hard-boiled egg.
Carrot sticks.
Dinner
Snack
Bake 2 sliced turkey

breasts with 1 cubed
butternut squash,
1 red onion, 1 red
pepper, 2 sweet
potatoes, 400g
canned chopped
tomatoes, 300ml
beef stock and
dash of paprika for
45 minutes. Serve
half with steamed
broccoli and green
beans (save other
half for Fri lunch).
Snack
Handful of raisins
and almonds. 1 pear.
Dinner
300ml Covent
Garden Tomato
& Basil soup.
Baked salmon
fillet with lemon
juice (cook an extra
salmon fillet for Sat)
served with 60g
steamed carrots,
60g sugar snap
peas, 60g green
beans and 1 baked
sweet potato.
Grilled turkey breast

with 1 baked sweet
potato, salad leaves,
cucumber, sugar
snap peas, a
red pepper, 2tbsp
black olives and
a red onion. Slices
of fresh pineapple.
Lemon crab
salad (see recipe
opposite). Slices
of melon.
300ml Covent
Garden Tomato
& Basil soup.
Cold pan-fried
venison steak
served with a bag of
mixed salad leaves,
red pepper,
2tbsp black olives,
sliced cucumber,
celery and 1 tomato.
Slices of melon.
Snack
100g cooked
prawns. Celery
and carrot sticks.
Dinner
Snack
Frittata made with

2 eggs, 3 new
potatoes, spinach
leaves and 1 red
pepper. Steamed
broccoli and
carrots and salad.
1 banana. Handful
of cashew nuts.
Snack
Snack
2 oatcakes. Smoked
salmon slices.
Dinner
Saut 125g pork
cut into strips with 1
onion and a bag of
stir-fry vegetables,
1tbsp soy sauce and
a little water. Serve
with 2tsp toasted
sesame seeds
and 60g noodles
(dry weight).
1 satsuma.
Snack
2 oatcakes.
Handful of almonds
and raisins
1 banana. Handful of
macadamia nuts.
Snack
2 oatcakes. Smoked
salmon slices.
WorldMags.net
menstness.co.uk/7
WorldMags.net
KEEP IT SIMPLE
Its easy to create a healthy diet using this meal generator
Theres more than one way to eat healthy food and

were giving you the choice. You could follow the
straightforward four-week meal plan on p6-7 or you
could make dietary decisions even easier by simply
using this meal generator, which lets you eat foods you
like while still staying healthy. Weve provided a range
of foods to choose from: for each meal you eat pick two
or three, making sure you include at least one source
of protein and one piece of fruit or veg with each meal
or snack. Weve also highlighted foods you should
avoid, which may not always be the ones you expect.
Eat little and often because six small meals spread
throughout the day is better for fat loss than a
couple of huge ones, and dont worry about counting
calories or grams of macronutrients. This isnt a
diet its just a better way to think about eating.
Focus
on protein
Protein will make
you feel fuller for
longer, so youll
be less tempted
by snacks, and itll
also provide the
nutrients needed
to repair damaged
muscles and
therefore build
muscle mass.
Protein requires
the body to use
more calories for
digestion than
carbs do, so itll
give your system
a helpful fatburning nudge.
WorldMags.net
Dont
avoid fat
Ditch the idea that
eating fat makes
you fat it simply
isnt true. You need
plenty of healthy
monounsaturated
fats the kind
youll find in
avocados and
most nuts in your
diet. Saturated fats
arent as good for
you but theres no
need to avoid them
entirely. The ones
to skip are trans
fats but youll
only find these in
processed foods,
which the meal
generator avoids.
Go heavy
on veg
Feel free to pile
your plate high
with as much
veg as you like,
particularly
cruciferous and
leafy green veg
such as broccoli
and spinach its
almost impossible
to eat too much,
and all of these are
full of important
nutrients.
THE NEW RULES

WorldMags.net
OF NUTRITION
Breakfast
Eat these
Have as much fruit, vegetables and protein as you like
Mushrooms
Tomatoes
Oats
Blueberries
Grapefruit
Grapes
Melon
Milk
Avoid these
Good-quality sausage
Strawberries
Eggs
Bacon
Natural yoghurt
Smoked salmon
Dont be tempted
by these traditional
breakfast staples
Cereal
Dried fruit
Margarine
Bagels
Shop smoothies
Muffins
Fruit juice
Bread
Cereal bars
Jam
Croissants
Yoghurt
Snacks
Beef jerky
Almonds
Cherries
Blackberries
WorldMags.net
Brazil nuts
menstness.co.uk/9
WorldMags.net
Lunch
Eat these
More protein and fresh veg will keep your fat loss on track
Sardines
Chicken
Beans
Mackerel
Beetroot
Hard cheese
Cottage cheese
Avocado
Avoid these
Salad leaves
Artichoke
Home-made soup
Tuna
Peppers
Ham
Processed foods are

convenient but full of
bad fats and salt
Pasta salad
Coleslaw
Quiche
Sandwich fillers
Wraps
Crackers
Low-fat mayo
Oat cakes
Baked potatoes
Baguettes
Tinned soup
Sandwiches
Snacks
Olives
Bananas
Pineapple
Greek yoghurt
WorldMags.net
Apples
THE NEW RULES

WorldMags.net
OF NUTRITION
Dinner
Eat these
Create a veg-heavy meal with a lean source of protein
Broccoli
Peas
Lamb
Cabbage
Butternut squash
Onions
Asparagus
Carrots
Avoid these
Cauliflower
Aubergine
White fish
Salmon
Beef
Leeks
Peanut butter
Pumpkin seeds
Pistachios
Salsa
WorldMags.net
Tempted by takeaway
options and booze?
Just say no
Pasta
Pies
Takeaways
Alcoholic drinks
Ready meals
Creamy curries
Couscous
Potatoes
Risotto
Rice
Noodles
Pizza
Green tea
menstness.co.uk/11
WorldMags.net
WHAT SUPP
Confused about what sports supplements to
take? Use our guide to the key categories
If you make every effort

to eat the right things,
its certainly possible to
maintain a healthy diet
through food alone, but
sometimes supplements
can help. If youre
taking on a serious
training programme or
find yourself short of
cooking time or both
supplements are a simple
and convenient way to get
all the nutrients you need
to build a strong, lean body.
Buying supplements can
be a baffling experience,
though, since there are
so many to choose from.
Here weve boiled the
many options down to the
absolute essentials so you
can be sure youre getting
the fitness fundamentals.
Vitamin D
Fish oil
Whey protein
What The sun substitute
What The wonder fluid
What The muscle builder
Why Youre supposed to

get vitamin D from the sun
but thats a forlorn hope in
Britain 20 minutes exposure
provides all the vitamin D you
need in summer but according
to the National Institute of
Health, its impossible to get
enough in winter. Vitamin D
deficiency is common and is
linked to reduced strength
and increased body fat,
says strength coach Joe
Lightfoot (jplightfoot.com).
Its also associated with
diseases such as diabetes and
depression. Supplementing
is cheap and easy.
Why Having omega 3 fats in

your diet is important for your
health and supplementation
helps you to maintain a good
ratio of omega 3 to omega
6 modern humans consume
far too much omega 6, says
Lightfoot. More specifically,
studies have shown that fish
oil supplementation results
in decreased body fat and
reduced inflammation. It
has also been linked to an
increase in levels of the
happiness hormone serotonin,
greater focus in training,
lower stress and resistance
to illnesses including Crohns
disease and some cancers.
Why This is probably the

most effective addition you
can make to your nutrient
regime and the simplest.
Its essential that you replace
muscle glycogen after your
workout and the best way
to do that is with a goodquality whey protein, says
Fitness First trainer Thomas
Eastham. But even someone
who doesnt train should
make sure theyre getting
adequate protein in their diet
or consider topping up.
How Its available in

tablet or oral spray form.
Official government
recommendations are low
but experts suggest 3,000IU
a day, which has been proved
safe in multiple studies. Its fatsoluble, so take it with a meal.
How Take a spoonful with

your meals. Most authorities
recommend taking 1-4g a
day, depending on how much
oily fish you already eat.
WorldMags.net
How Within 15 minutes of

finishing your training, your
cells are in serious need of
nutrients, so you should be
taking your post-workout
shake before you stretch, says
Eastham. Some nutritionists
recommend a hit of protein
before training or as soon as
you wake up. Ideally youd
get this from food but a shake
is a reasonable option.
THE NEW RULES

WorldMags.net
OF NUTRITION
Looking for
supplements?
Youll nd a
great range at
myprotein.com
Casein
Zinc
Magnesium
Creatine
What The bedtime protein
What The immunity mineral
What The sleep mineral
What The backup generator
Why Chances are youre

already getting a fair amount
of casein, as it makes up
around 80% of cows milk.
Casein is known as a slow
protein, says personal
trainer Sean McPhillips
(supremetraining.co.uk). Its
digested slowly, so it isnt
ideal for straight after the gym
when you want to get a hit
of protein into your muscles
instantly. The main benefit of
casein over other proteins is
its excellent amino acid profile
its a great muscle-builder.
Why Zinc is necessary for

your health and immune
system. The main reason
you should take zinc is that
our bodies are unable to
store it, says McPhillips.
Why Every organ needs

magnesium, especially the
heart, muscles and kidneys,
says McPhillips. If you skimp
on this vital mineral you can
experience anxiety, sleep
problems and irritability. It also
helps to maintain a normal
heart rhythm, as well as aiding
the bodys energy production.
Why Your body metabolises

creatine into ATP, which
is used for every muscle
movement, says McPhillips.
Having adequate supplies is
most important during heavy,
high-intensity workouts
to deliver the required
energy to your muscles.
In other words, it will let
you lift harder for longer.
How Simply have it in a

shake, says McPhillips. You
can mix it with milk or water
but if youre using milk youll
want a fair bit to thin it out.
Because its a slow protein,
its best taken before sleep
to keep the muscle-building
process going overnight.
How The recommended

daily allowance for adult
males is 11mg and you should
definitely take no more than
40mg a day, says McPhillips.
Try to avoid taking it with
coffee or foods that contain
phytates, such as wholegrains,
because these can block its
absorption. For the greatest
benefit, take it with a form of
animal protein because this
will promote absorption.
How Stick to the

recommended maximum
of 350mg per day, says
McPhillips. Taking magnesium
supplements on an empty
stomach can lead to diarrhoea
and an upset stomach, so
its best to have a meal or
snack first. Alternatively, its
available in spray or bathmineral form some studies
suggest its more easily
absorbed through the skin.
WorldMags.net
How Take 2-10g after a

workout to replenish lost
stores, or split the dose and
have half before your workout
and the other half afterwards,
says McPhillips. Theres some
evidence that taking creatine
with glucose can help your
body store it more effectively,
so having carbs in your postworkout shake will help. And
drink plenty of water: creatine
is hygroscopic, so it sucks
H20 into your muscles and
can leave you dehydrated.
menstness.co.uk/13

Mens Fitness Magazine UK February 2013 PDF

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Mens Fitness Magazine UK February 2013 PDF

Uploaded by

Copyright:

Available Formats

GET FITBYFEB

LOOK GREAT, FEEL GREAT

Michael Phelps on what made him the greatest

FEBRUARY 2013 4.20

I DONT EXPECT SUCCESS

HELLY HANSEN CATWALK

CONFIDENT WHEN IT MATTERS

One kettlebell is all you need

Gym membership p161

Supersize your bench

179 ways to improve

Torch fat, look amazing, kick date night

p109 Abs snacks

Six-packs are built in the kitchen.

p149 Middle management

Still doing sit-ups? Update your

p137 Hard core

Every good six-pack needs support.

Our Trainer section is chock-full of advice

Strength, not stress

p42 One man, 22 medals

SUBSCRIBE TO MENS FITNESS

Model Richard Pearce@WAthletic

And get 5 issues of the print or digital edition

For more details see p74 or go to

Swing your way to awesome cardio

Build your biceps like Charles Poliquin

Michael Phelps talks golf and golds

MF jumps off a cliff

Metabolism boosters to help you get lean

Footwear for pressing success

Going downhill fast

Quick muscle soup

Ones for the road

There are two big reasons why

Subscribe to MF and get

JOE, deputy editor

What Ive been up to Getting in front

JOEL, features editor

What Ive been up to Visiting Brazil for a

JAMES, feature writer

What Ive been up to Pelting down a French

BEN, staff writer

What Ive been up to Attending a jeet

Two great new MF books

Call 0844 844 0081 or

Steph Binns 01423 569553

Chief Operating Officer/

Mens Fitness is available for syndication and

The paper used for this

Words John doe Photography Jane doe

Keen to get your hands on every bit of training info

THE uLTImATE CYCLING EXPERIENCE

LIVE THE LIFE OF A PRO CYCLIST

Exclusive 5* luxury villas in locations

Latest post-ride recovery technology

Vehicle supported rides carrying food, drink,

Fresh cooked meals | Created by a leading

Power Meter rental to boost your training

ESCAPE TO THE WARm WEATHER FOR A PRO CYCLING EXPERIENCE

Liveby the board

Words John doe Photography Jane doe