hugoboss.

com
MAN OF TODAY
BOSS BOTTLED INTENSE
THE NEW EAU DE PARFUM

#MANOFTODAY

CONTENTS
December 2016
Updates
p11 Better to the bone
Another reason to get off the
beaten track when running
p15 In the raw
Why its time to start eating your
fruit straight from the tree
p17 Crack a book
Get reading and other ways
to live a longer, healthier life
p19 Saved by the bells
Go beyond the swing and use
kettlebells for all-round fitness
Cover photography Glen Burrows
p23 Fired up
Never feel sluggish again with
our effective motivation tips
4 | December 2016
p42
Celeb PT Lonan OHerlihy
overcame injury to build
this body. He tells us how
Personal Best
p29 Wrist assured
Our pick of the best new
watches for active men, with
a style for every occasion
p34 Mountain man
Snowboarding legend Travis Rice
gives an insight into the mindset
of the extreme athlete
p36 Gear guide
The finest gear to get your hands
on this month, from shades and
shorts to rucksacks and razors
p39 Grooming special
Want to be more confident and
attractive? Of course you do.
Step right this way, sir
 p64

p113

p56
p71

p29

Features Fuel Trainer

p42 The Posh PT
Lonan OHerlihy isnt just a TV star
and celebrity trainer: hes also living
proof that you can get an impressive
V-shape without heavy weights
p48 Cycling science
Increase your knowledge to get
fitter and faster on two wheels
p56 Diets on trial
Paleo? 5:2? Vegan? Let our
experts sort the fat-burning from
the strength-building so you
can choose your perfect plan
p71 Drinking buddy
The health revelation thats
put juice back on the menu
p72 Open for business
Less bread, plenty of protein
the perfect sandwich to
support your gym efforts
p76 Supp for it
Three little-known supplements
that will revitalise your sex drive
p78 Just peachy
Fruit + meat = the ideal salad
p85 Beyond the bench
If youre spending your chest
workouts flat on your back,
its time for a rethink
p94 Arm yourself
Six moves to help you burst Hulk-
like out of your T-shirt sleeves
p101 Speed demon
Become a faster runner whether
you want to win races or not
p107 Step up to the plate
Take it off the bar for big gains

p64 Objects of desire p80 Mineral wealth p113 Workout of the month
The hottest, coolest, sharpest and Enrich your diet with food thats In four weeks your friends will
shiniest fitness gear around high in these key nutrients call you Chesty McChesterson

December 2016 | 5
Photography Glen Burrows
Timetoban
thebench?
Thebenchpressisntthebestwaytobuilda
bigchest,butthatdoesntmeanyoutoneedto
ditchitentirely.Itjustprovesthatinthepursuit
ofabetterbodyandabetterlifeyouneedto
openyourmindtofindbetterapproaches
6 | December 2016
Theres half a chance by the time you read
this Ill have been banned from every gym
in the country. Why? Because inside this
new issue of Mens Fitness Ive called out
the bench press for what it is. A big lift
that builds a big ego but does relatively
little to build a more muscular chest.
Dont get me wrong: when its used in
a progressive and balanced training plan,
like our four-week better-body workout
(p113), the bench press makes a helpful
contribution. But far too many guys focus
their chest sessions on using or waiting
for a bench and barbell. As we reveal on
p85, there are better moves for sculpting
impressive pecs that also minimise your
chance of injury (or getting stuck under a bar).
Put down the barbell
and grab a pair of
rings for a big chest
Speaking of injuries, no one has
been struck down more often than our
cover star Lonan OHerlihy. But as he
explains (p42), you dont actually need big
weights to get in the shape of your life.
My point is simple. The sooner you open
your mind to new ways of doing things, the
better your chance of finding a better way
to train, eat, sleep and live. And thatll get
you fitter, healthier and happier sooner.
JoeWarner,editorialdirector
@JoeWarnerUK
 Instantfittips
Issue 199 December 2016

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30 Cleveland Street, London W1T 4JD

EDITORIAL
Editorial Director Joe Warner
Managing Editor Chris Miller
Fitness Editor Sam Rider
Editor-At-Large Joel Snape
Photography Director Glen Burrows
Thanks this issue Ash Gibson (creative consultant),
Ian Ferguson (design)
Brand Director Jon Lipsey

Staff email firstname@ilmedia.co.uk

Work experience
enquiries editorial@ilmedia.co.uk
Editorial postal address York House, 2 Avonmore Road,
London W14 8RW

DIGITAL
Website Editor Jon Shannon
(coachmag.co.uk) jonathan_shannon@dennis.co.uk

MANAGEMENT
Group Publishing
Director James Burnay
Associate Publisher Dharmesh Mistry
Group Managing
Director Ian Westwood

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Director Liz Jazayeri 020 7907 6736
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PR and Communications
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1Sleepinglikeababy 2Moveyourbodyto 3Whythebenchisnt 4Findthedietthat Marketing Co-ordinator Georgia Walters 020 7907 6424

PRODUCTION
hasneverbeeneasier getrippedfaster bestforyourchest worksforyou Production Manager Daniel Stark 020 7907 6053

SUBSCRIPTIONS/NEWSTRADE
Newstrade Director David Barker 020 7907 6489
A lack of quality Blighted by injury for There, we said it. Want to eat better Newstrade Manager James Mangan 020 7396 8042
sleep negatively most of his adult life, And before you for physique or Lifestyle Direct
Marketing Manager Sam Pashley 020 7907 6541
affects every area cover star Lonan demand a refund for performance Syndication Sales Anj Dosaj-Halai 020 7907 6132
of your life killing OHerlihy had to train such a sacrilegious purposes? Sorry, Manager anj_dosaj-halai@dennis.co.uk
Senior Licensing Carlotta Serantoni 020 7907 6550
motivation to work smart to build his statement, its true. there isnt one Manager carlotta_serantoni@dennis.co.uk
smarter, train harder lean V-shaped torso If you want to build a perfect diet. But take SENIOR MANAGEMENT
Group CFO/COO Brett Reynolds
and eat cleaner. But without risking time bigger, stronger a look at some of the CEO James Tye
follow these six tips on the sidelines. You chest, there are far pros and cons of the Company Founder Felix Dennis

and youll sleep like too can strip away better lifts than the most popular diet Mens Fitness is available for syndication.
a baby every night body fat and build bench press try approaches and you Please contact Nicole Adams on
nicole_adams@dennis.co.uk
(without the tears muscle with his kit- these upgrades and may well find a or +44 (0) 20 7907 6134 for details.
and nappies, obvs). free workouts. see your pecs grow. perfect fit for you. You can reserve a copy of Mens Fitness free at any
Find out more p24 Find out more p42 Find out more p85 Find out more p56 newsagent in the UK. Ask your newsagent for details.
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8 | December 2016
 Updates
12
16

What matters now

120min Exercising for 60-120

Offthebeatentrack
minutes a week
can offset the risk
of osteoporosis as
you age, according
to research from the
University of Missouri

Swaproadsfortrailsforastrongerskeleton
The winter months might be closing in but
that doesnt mean you cant still enjoy the
benefits of the great outdoors, the latest
of which is stronger bones. A new study
presented at the European Congress of
Endocrinology found exercise that puts
greater strain on your body, like running,
may improve long-term bone health
more effectively than non-weight-bearing

+ activities like cycling or swimming. The

study measured the hormones of mountain
ultramarathon runners and found that,
at rest, their bodies direct more energy to
strengthening their bones to compensate for
the high physical load of their sport. Trail
running also makes more demands on your
muscles than road running because more
effort is required to keep your footing and
maintain stability so take to the woods and
hills for an all-round fortifying workout.
Photography Getty

Turn over for MFs expert off-road running tips

December 2016 | 11
 Updates | Training
Spiceupyour
metabolism
sparingly

Capsaicin, the spicy compound

that produces heat in red
peppers, has long been
acclaimed for its metabolism-
boosting, fat-burning qualities.

Dodge
But research from Purdue
University in the US has found
this calorie-torching benefit is
only noticeable in those who

off-road
are nave or infrequent eaters
of spicy foods. In other words,
if youre a chicken madras man
youre probably desensitised to

injury
the metabolism-hiking effects
of hot peppers. To give your
fat-loss efforts a real kick,
youd be better off cutting back
on the curries altogether.

Charging around on
uneven, undulating
ground when

1/3
youre used to the
flat can be a recipe
for disaster. Your
muscles have
to work harder
to stabilise your
pelvis, hips, knees ONE LEG RDL GLUTE BRIDGE LUNGE
It only takes two weeks of
and ankles, says
relative inactivity to lose a third
Saucony UK coach A great drill for Ideal for glute The walking lunge
Illustrations Sudden Impact Photography Getty, iStock

of your muscular strength, new

Nick Anderson hamstring and glute activation and pelvic is perfect for
research from the University
(runningwithus. stabilisation and and hip stability to recreating the
of Copenhagen has found. If
com). Perform these a test of balance, help you drive up running movement
youve been sidelined with an
bodyweight moves says Anderson. hill, says Anderson. and challenging your
injury or taken a particularly
once or twice a Stand on one leg Lie on your back knee alignment,
leisurely holiday, itll take
week to strengthen and hinge forwards with one leg raised says Anderson.
you three times the amount
your leg and core at the hips to touch and drive down with Stride forwards,
of time you were inactive to
muscles so you the floor with one the other to lift your keeping your knee in
regain the muscle youve lost,
can power across hand, then reverse back. Pause and line with your toes,
the research showed. Best
country safely and the move to the squeeze your glutes then drive up
pack some resistance bands
speedily. Do eight to start. Repeat all at the top, then powerfully into the
next time you go abroad.
12 reps of each in a reps on one side, lower. Do all on one next step. Alternate
circuit three times. then switch. leg, then switch. sides with each rep.

12 | December 2016
 Updates | Nutrition

8
Every extra daily portion
of fruit and veg you eat
up to eight servings
increases feelings of
happiness, according
to a University of
Warwick study

Makeeverysaladsuperwith
thesefivecancer-fightingfoods
Tosstheseantioxidant-richfoodsintoyour
saladforahostofhealth-boostingbenefits

Thefood Why? Thescience

Tomato Lycopene Tomatoes contain the
cancer-combating
phytochemical lycopene.
This compound is best
absorbed by your body
in the presence of fat, so

Eatthewholefruitand
drizzle with olive oil.

Spinach Folates A diet low in folates

increases the rate of cell
mutation, increasing

upyourvitaminhit
the chances that one
of these mutations
starts the process that
causes cancer cells
to divide and grow.

Broccoli Glutath- Like all cruciferous

ione vegetables, broccoli
is packed with Pre-packaged and chopped fruit might seem a
glutathione, which is
known as the master
convenient way to hit your five-a-day target
antioxidant for its but new research reveals that not only is it more
ability to mop up cell-
damaging free radicals. expensive, youre also short-changing yourself
on nutrients. After six days stored in refrigeration

33%
Sweet Beta- Found in bright-coloured
potato carotene veg, carotenoids such
as beta-carotene have chopped mango, strawberry and watermelon
been shown by many
studies to have immune-
pieces had lost 5% of their vitamin C content, and
boosting abilities, as
Eating 100g of
pineapples and kiwis lost 10% and 12% respectively,
well as combating
skin and eye cancer. fresh fruit a day while levels of the antioxidant carotenoid were
reduces your risk
Peppers Vitamin C Peppers contain more of of dying from down 25% in pineapples and 15% in mangoes and
the powerful antioxidant cardiovascular
vitamin C than oranges disease by one-
strawberries, according to research in the Journal
per 100g an amount third, according Of Agricultural And Food Chemicals. So if you want
Photography Getty

that contains 97% of to a seven-year

your recommended study of half a to make your money go further and get more of
daily intake. million people
by Oxford a vitamin hit from the fruits you eat, start buying
University.
fresh whole fruits and do the chopping yourself.
December 2016 | 15

3.4
Taking a 30-minute walk
ve times a week can
add an extra 3.4 years to
your life, according to a
study of 650,000 people
published in the journal
PLOS Medicine, while being
sedentary cuts 7.2 years
Addyearstoyourlife
Keepaddingcandlestoyourcakewiththeselongevitytips
Getmoreactive
One of the most accurate
indicators of longevity is the state
of your telomeres, which cap
the ends of your chromosomes
to prevent them fraying and
breaking down (which causes
ageing). You can increase the
length of your telomeres to look
Photography Getty, Shutterstock
and feel younger for longer
through exercise. People who do
100 minutes of training a week
have telomeres that look around
six years younger than those who
do just 16 minutes, according
to research published in the
Archives Of Internal Medicine.
+ 1
Focusyourmind
Coronary heart disease is the
number one killer in the UK
73,000 people die from it every
year and it accounts for 16% of
male deaths before the age of
65. You can improve your heart
health through meditation, with
research from the Medical College
of Georgia nding that regularly
meditating lowers blood pressure
and reduces the risk of heart
disease as well as strokes, which
account for 40,000 deaths in
the UK each year. Other studies
show it also reduces chronic pain
and inammatory biomarkers.
Updates | Health
3reasons
toliftwith
chains
UPFitnessPTAkash
Vaghelaexplainswhy
Increaseyour
workload
How much you can lift
is determined by how
strong you are at the
hardest part of a rep,
and chains mean your
muscles keep working
hard as the move
gets biomechanically
easier because the
weight increases.
2
Buildupper-body
explosiveness
Using chains teaches
you to bench press
with power because
the bar is lightest when
on your chest, but gets
increasingly heavier
as you press it up. That
means you need to
Becomeabookworm move it fast with good
form to keep it moving.
3
If meditating isnt for you then
use some of your downtime to
read a book. A study of more
than 3,500 people over the age
of 50 found that those who read
for 3 hours a week were 17%
Protectyourjoints
Youre at your most
less likely to die in the following
susceptible to injury at
12 years than those with a dusty the end ranges of big
bookshelf, according to the Social lifts, like the bottom
Science & Medicine journal, and of a squat or deadlift.
those who read even more in Using chains de-
a week were 23% less likely to loads some of the
weight at this position
die. Short of time? Reading for
to minimise the risk of
just six minutes reduces stress
muscle or joint strains.
levels by up to 68%, according to
University of Sussex research.
December 2016 | 17
 PROMOTION

UNLOCK
YOUR BODYS
POTENTIAL

Heavyweight world champion boxer Anthony Joshua

If youre serious about your sport then youll know

how important good hydration is when youre striving JUST A 2% DECLINE
to achieve your best. And whatever your discipline
whether its in the water, on wheels or pounding the
IN BODY FLUIDS CAN
pavement having Lucozade Sport Low Cal close to
hand when training can help support your hydration.
CAUSE DEHYDRATION
*as a percentage of your total bodyweight

Low-calorie hydration Made To Move

Lucozade Sport Low Cal, the new name for Lucozade Sport Lite, contains As part of its Made To Move campaign,
just 50 calories per bottle. Its scientically formulated to deliver uid which aims to get one million people
and electrolytes to keep you better hydrated, as well as B vitamins to move more by 2020, Lucozade
for normal energy release. Whats more, the newly designed bottle Sport is launching Move Sessions.
has a textured grip and waist to ensure its easier for you to hold when These are a series of live-streamed
on the move no matter how fast youre going while new colour- workout classes hosted by inuential
coded sports caps make it easier to spot your favourite avours. sports and tness ambassadors,
including IBF heavyweight world
Stay in the game champion Anthony Joshua. The classes
will take place at Pure Gym facilities
During exercise it is important to stay hydrated and the harder
around the UK, starting on 22nd
you train and the higher the temperature around you, the more you
October, and are available free to all.
must drink to avoid dehydration. The international sports nutrition
guidelines suggest you should drink enough to replace uid lost
through sweating and to avoid losing more than 2% of your body
For more details on the Made To Move
mass. You should drink little and often during exercise, because live sessions, go to lucozadesport.com
taking in too much uid in one go can cause gut discomfort.
In association with
 Updates | Training

Savedbythebell
Usekettlebellsinways
youveneverdreamtof
forall-overfatlossand
musclegains

1 2 3 4 5 6
Feet-elevated Waiters Planklateral Head Bear Jump
renegaderow walk pass-under cutter crawl splitsquat
This is the planks Take one kettlebell, Assume a press- Stand over a single Assume a press- Hold a kettlebell
bigger, nastier press it overhead up position with bell as if youre up position with by the handle
brother, says and take it for a a kettlebell about going to perform a your hands tight to your chest.
Words Sam Rider Photography Mark Harrison Model Daniel Ventura@WModels

MFs innovative walk. When your 20cm to the side swing. Explosively on a set of Lower into a lunge,
training expert shoulder starts of your left hand. row the bell up to medium-weight taking three to
Andrew Tracey burning, switch Reach under your chin height, then kettlebells. One four seconds, then
(wayofthenomad. sides and walk back. body with your right lower your elbows at a time, lift the explode off the
co.uk). Get into the Why it works hand and drag the and catch it with bells and move floor and switch
position pictured, Because you only weight to the other the sides of the them about 20cm legs in mid-air.
and row the bells load up one side of side of your body, handle. Drop down forwards, before Land and repeat.
up to your armpits your body at a time, then switch hands into a squat, then hopping your legs Why it works
one at a time. muscles that are and pull it back. drive up to power the same distance These will flood
Why it works usually comfortable Why it works it overhead. forward so you your body with lactic
It work your lats working This isometric twist Why it works end up in the acid and growth
and upper back like synergistically stimulates your Its the kettlebell starting position. hormone for major
a traditional row, but with the opposite delts while making equivalent of the Why it works muscle gain, says
the stability required side will have to your shoulder dreaded burpee, This will put your Tracey. Aim for
to hold the position work overtime, girdle and anti- says Tracey. Your core through the a few sets of 20
will work your creating a stronger rotational muscles whole body and ringer in ways reps at the end of
whole body from core and iron- as bulletproof as cardio system a sit-up could your leg workout
toes to shoulders, plated shoulders, a Chieftain tank, will get fried in never dream of, for a truly acidic
says Tracey. says Tracey. says Tracey. double time. says Tracey. experience.

December 2016 | 19
LOOKING FOR
LEAN PROTEIN?

GIVE EM HECK!
 Updates | Nutrition

Thefishoilfix
Improveyourphysicalandmentalhealthwithomega3

Eatyourgreens
tosprintfaster
Five a day isnt just for
good health eating
veg can even help you
sprint faster, according
to a Belgian study
published in the journal
Frontiers In Physiology.
Subjects took nitrates
a compound found in
leafy green vegetables
and beetroot in
supplement form and
performed three high-

1 2 3
intensity sprint interval
sessions a week. After
just ve weeks the BOOST YOUR TRAIN YOUR LOSE FAT
subjects muscle-bre METABOLISM BRAIN FASTER
composition had Omega 3 is an Omega 3 intake Supplementing Increasing your
essential fatty acid, is important for omega 3 fish oil omega 3 intake
adapted to deliver a which means we normal metabolic helped study can help you get
higher power output cant synthesise function, according subjects ability to a lean physique
it so we have to to the British form memories, as by improving your
for the same eort. consume it via diet. Medical Journal. well as improved insulin sensitivity
So get lots of kale Its found in high This creates the their attention span so your body
concentrations in foundation for and their reaction becomes more
and broccoli in you oily fish, which is maintaining a time, according to efficient at burning
before training to what makes fish healthy weight results published fat, according to a
and looking and in the European study in the Journal
Photography Getty

oil supplements
increase your bodys so popular. Heres feeling healthy Journal Of Clinical Of Physiological
nitrate stores. why you need it. and energised. Investigation. Research.

3 snacksfor
aninstant
moodboost
Down in the dumps? If
youve got the weight of the
world on your shoulders,
you can try to lighten to load
with these three snacks that
have been proven to help turn
1/Avocado
Avocados are high in
folate, aka vitamin
B9, which supports
regulation of the
2/Almonds
Nuts are high in
magnesium, and
deficiency has been
linked to depression
3/Yogurt
Dairy products are
high in calcium, and
inadequate intake
of this element is
your frown upside down. hormone serotonin, because the associated with
one of your key element is needed poor moods and
mood regulators. to make serotonin. depression.

December 2016 | 21
THE
PROMOTION

PERFECT
BLEND When it comes to building a better body,
what you do in the kitchen is just as
important as what you do in the gym.
But men today have less free time than ever
to make the great-tasting, nutritious meals
we need to give our bodies all the essential
ingredients for our tness goals whether
IMPROVE YOUR thats more muscle, greater strength or less

KITCHEN SKILLS fat. But help is at hand in the shape of the new
MultiQuick 9 handheld blender, designed by
IN NO TIME WITH the experts at market leader Braun. Thanks to
innovative design features that can handle even
BRAUNS NEW the toughest ingredients with ease, itll let you
HANDHELD create health-enhancing smoothies, shakes
and soups in next to no time and with very little
BLENDER eort making you unstoppable in the kitchen.

Better-body meals
The MultiQuick 9s exclusive, market-leading technological innovations
include new ACTIVEBlade technology with moveable blades to give you
250% more active cutting area to produce 200% finer blending on the
toughest jobs. It means the blades, which also move up and down at speed
thanks to a 1,000w motor, can blend even the hardest food with ease. What all
this means is that the MultiQuick 9 makes it easier than ever to blend more of
the foods you need to eat more often to build a better body, especially those
tough but essential superfoods such as raw vegetables, nuts and seeds.

World-leading technology
Building on Brauns reputation as the worlds number one handheld
blender maker, the MultiQuick 9s innovations also include SPLASHControl
technology. Thanks to the interaction of three design factors in Brauns
p atented POWERBell blending shaft, it draws food inward for finer
patented
and smoother
oother blending
blending. The new MultiQuick 9 also features the new
POWERBell PLUS with an extendedended cutting area
a for faster and more
efficient blending. This ingenious extra milling
n blade lets you process
even large pieces of food. And not only doess tthe blender not only makes
food preparation quick and easy, but its patented
e EasyClick Plus system
allows the quick and easy change of attachments
m to instantly expand
your range and creativity in the kitchen. Both
t the MQ9037 and MQ9087
models come with a chopper, whisk and d masher,
ma while the MQ9087 also
has a food processor. What does all this mean? Its easier than ever to
make the healthy meals your body needs to look and perform at its best.

Order your Braun MultiQuick blender

now at braunhousehold.com/en-gb
 Updates | Focus

Theeasywayto
staymotivated
Whetheryouneedthe
carrotorthestick,heres
howtostayontrackwhen
yourwillpowerwanes

1 2 3 4
Useareward Setyourself Makeagame Keepakitbag
system adeadline ofyourworkout atwork
On The Biggest Pick a challenge, Not everyone If you wake up
Loser bootcamps, says Edmond. enjoys getting feeling lousy, pack
If fears over body image are wed occasionally Ideally enter a a sweat on, your kit in case you
fuelling your efforts to exercise, reward people by competition a surprisingly, but get a second wind
you need to find a new method letting them phone half marathon, a if you can make a later that day, says
of motivation. A new study from their families but strongman event or game out of your Edmond. Cant face
the University of Lincoln found if they missed a an obstacle course workout youll the manic post-
men who worried about body target theyd have race and do it for find it much more work gym crush?
fat were more likely than others to sleep outside in charity. Mark it in bearable, says Rain-check your
to undertake spontaneous, the woods with me, your calendar and Edmond. Start session, get an
unplanned workouts. The says Edmond. You tell everyone youre every session with early, restful night
problem? This isnt sustainable neednt be quite as going to do it so they something you and set your alarm
consistency is the only strict on yourself, keep you honest enjoy, like your 45 minutes early
thing that delivers long-term but this carrot-and- to your training. favourite exercise. for a pre-breakfast
success. Rob Edmond, trainer stick method is an Its remarkable, Train with a friend blast. Dont put
on ITVs The Biggest Loser effective way to and ironic, how and set combined yourself off exercise
and a former SAS soldier, incentivise exercise. beneficial altruism time targets to hold by training when
highlights the best positive Pick a few of your can be for you. a plank or get to 100 you know youre
steps to take that will keep favourite things, press-ups. Its more going to hate it,
but dont also give
Photography Getty

your fitness efforts on track. from a takeaway to likely youll finish

Follow Edmond on a night on the town, each set with a yourself an easy
Twitter @RobEdmond and set yourself smile, not a grimace, excuse by leaving
weekly goals to on your face. your kit at home.
earn them.

December 2016 | 23
 Updates | Sleep
Spendmoretimebetweenthesheets
Alreadyboughttheblackoutcurtains?Deploythesetipsforevenbettersleep
1 Getinthemood
An orgasm releases a cascade
of feelgood chemicals, such
as oxytocin known as the
cuddle hormone which has a
calming effect that counters the
stimulating effects of the stress
hormone cortisol, and prolactin,
a hormone linked to sexual
satisfaction and better sleep,
says Shawn Stevenson, author
of Sleep Smarter: 21 Essential
Strategies To Sleep Your Way
To A Better Body, Better Health
And Bigger Success (12.99,
Hay House). Whats more,
men produce four times more
prolactin through an intercourse
orgasm than masturbation.
Want more sex? Turn off the
Photography Getty
box: a study of 500 Italian
couples found those without a
TV in the bedroom have twice as
much sex as couples who do.
24 | December 2016
2 Haveascreenbreak
Cutting back on screen use at
night is the best thing you can
do to improve sleep quantity
and quality immediately,
says Stevenson. Consumer
electronics such as TVs, tablets
and phones emit a sleep-
sucking artificial blue light that
triggers your body to produce
more daytime hormones,
such as cortisol, and produce
less melatonin, the primary
hormone behind sleep.
Subjects who read a book
on a tablet took longer to fall
asleep and had less REM (the
deep, restorative stage) sleep
that those read a paper book,
research from BWH hospital in
Boston found. Another US study
found just two hours of screen
time before bed significantly
suppressed melatonin release.
3 Eatsupperearlier
Eating a big serving of carbs
right before bed is one of
best ways to negatively affect
sleep, says Stevenson. This with working out in the evening
will lead to a big blood sugar
spike when you are asleep
which is likely to pull you out
of deeper, restorative stages
of sleep and make it difficult to
drift back into them. Its not that
carbs are inherently bad; its just
the timing of these things that
can make all the difference.
So when is the ideal time to eat
supper? An American Journal
Of Clinical Nutrition study found
eating easily-digested carbs
four hours before bedtime
helped people fall asleep
faster. And eat more oranges:
a study in PLOS found people
with low levels of vitamin C
have more sleep problems.
4 Workoutfirstthing
If you want to sleep better at
night, try working out first thing
in the morning. One big issue
is that it raises your core body
temperature, and it can take
four to six hours for it to come
down again, says Stevenson.
Your body goes through a
process of thermoregulation to
lower your core temperature to
create the optimal environment
for sleep, and raising it too
close to bedtime can prevent
you getting the best sleep
possible. Subjects who train
at 7am sleep longer and
deeper - spending 75% more
time in the restorative stage
sleep - than those who exercise
at 1pm or 7pm, according to
research from Appalachian
State University in the US.

5 Backoffthebottle
Alcohol consumption close to
bedtime keeps sleep far below
normal REM sleep during the
first stage of sleep, and then
there is a REM rebound that
puts sleep above normal REM
as your body tries to sort things
out, says Stevenson. Why?
Alcohol leads to increased
concentrations of adenosine,
a neuromodulator involved
in promoting sleep. This
artificial enhancement of
adenosine throws off your sleep
homeostasis (or stability) as
your body makes a concentrated
effort to clean it all up. Sure,
you went to sleep, but theres
a big difference between
high-quality sleep and passing
out. Its why you can sleep
for hours after a few drinks
but still wake up exhausted.
Need more reasons to
have sex? Theres the
big hit of sweet, sweet
prolactin it gives you
6 Losethepillows
To prevent waking up in the
middle of the night in agony you
need to get your head straight.
Its OK to have a bunch of
pillows for decoration, but you
shouldnt sleep on all of them,
says Stevenson. Having pillows
that are too big under your head
while lying on your back totally
misaligns the natural curve of
your spine and you can end up
with serious problems. Youll
also have poor circulation to
your brain all night because the
blood is trying to move uphill
past Mount Pillow. And if you
wake up with back pain its time
to replace your mattress. The US
Consumer Reports recommends
investing in a new one every
seven years because they
lose their support, with most
sagging 25% within two years.
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STEP 2 your mo to a length thats slightly
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Warm a very small amount of moustache
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16

Timeofyourlife
Makeastatement,whateverthe
occasion,withourselectionof
stylishandclassicwatches
Photography Danny Bird

The newest arrival to Tudors Heritage

Black Bay family is already making waves,
which is no surprise since its inspired
by the watchmakers diving watch past
with the use of bronze a respectful nod
to the metal used historically to build
ships and deep sea diving equipment.
Tudor Heritage Black Bay Bronze,
2,730, tudorwatch.com

December 2016 | 29
 PB | Watches

Top row, left to right:

Pulsar X PM3049X1, 130,
pulsarwatches-europe.com
Aviator Kingcobra Chrono, 418,
aviatorwatch.ch
Seiko Prospex, 379, seiko.co.uk
Bottom row, left to right:
Tissot V8, 290, tissotwatches.com
Ted Baker Elliott, 135, tedbaker.com

30 | December 2016
 Top row, left to right:
Shinola Runwell Sport Chrono
48mm, 750, shinola.co.uk
Tag Heuer Aquaracer Match Timer Premier
League, 1,950, tagheuer.co.uk
Bottom row, left to right:
Longines Conquest, 1,980, longines.com
Citizen Eco-Drive Skyhawk A-T,
479, citizenwatch.com
Maurice Lacroix Aikon Chronograph, 890,
mauricelacroix.com

December 2016 | 31
 PB | Watches

Even among Breitlings watch

collections, uniformly dedicated to
high performance, the Chronomat
44 stands out. As its been the go-to
watchmaker for pilots since the
pioneering early days of powered
flight, were used to Breitling
watches that achieve the loftiest
ambitions but this stunning
piece is also water-resistant to
a depth of 500m, a feat worthy
of a dedicated divers watch.
Breitling Chronomat 44,
7,190, breitling.com

32 | December 2016
PB | Pro Athlete Q&A
Kingoftheslopes
LegendarysnowboarderTravisRiceontrainingin
summer,visualisingsuccessandembracingfear
Rice announced himself on the snowboarding scene at 18, when he performed
a backside rodeo over a huge 35m gap jump at the Superpark contest in
California. Now 34, hes the star of more than 20 snowboard movies, a
US Open winner, an X-Games gold medallist and considered one of the
most influential boarders of all time. MF finds out what makes him tick

What does it take to become a great boarder?

One of the greatest attributes is strength of mind thats definitely played
a huge part in my career as a boarder. Always trying to be kind to yourself
is important too, because if you push any vehicle too hard then it will
eventually start to break down. You have to honour the required recovery.

How hard do you have to train in the off-season?

I spend a couple of months training before winter. Ideally I would
spend a lot of time in the gym but I dont always get the time. When
I do get in the gym, I do very little heavy lifting instead I focus on
balance and general mobility work. Building strength through mobility
is key for a snowboarder. I do a lot of workouts to improve muscle
movements and get stronger connective tissues, especially in my legs
because the impact of snowboarding on your muscles is major.

When the season comes around, how much training do you do then?
Come winter, especially when I am riding full-time, its much more
about managing recovery and health. Its in the summer season
that I work out and get my muscles fit and ready before the big
impact of the winter season. In winter I spend more time rolling
out, stretching and spinning out the muscles on the bike because
it makes my body more able to cope with the impact. Many people
underestimate your fitness and health when youre a snowboarder.

How important is confidence in getting to the top?

Confidence and visualisation are two really key elements in what I do. If I
try to ride something Im not confident about, then things often dont work
out as I had hoped. There were moments in The Fourth Phase [Rices new
movie with Red Bull] where not all of the team were confident, but I was and
thats so important. I wouldnt be able to snowboard such huge mountains
if I wasnt confident in my ability. Visualisation is one of the most important
factors: being able to play it through in your mind and tell yourself that there
is no possible result other than success. I hope that comes across in the film.

How do you conquer fear?

I let go of the idea of trying to conquer fear a long time ago. Fear is there for
a reason and I find it a gift and one of our greatest attributes. I think you must
make fear an ally, listen to it and honour it, but never let it overwhelm you.
Fear does a great job of keeping you alive. I wouldnt be here today if I was
a truly fearless individual. I have developed a great relationship with fear,
one of love and respect. There have been times where fear is around me,
but the confidence and love of what Im doing overrides that feeling of fear.

What do you want your legacy to be?

I want people to think I always thought not just outside
the box, but outside the whole concept of a cube. That,
and losing yourself in something that you love.

The Fourth Phase is out now on Blu-ray and as a digital download.

For more about Red Bull athletes go to redbull.tv

December 2016 | 35
PB | Gear

STUFF
MF spickofthebestnewclothes,kitandproductsforactivemen

Barbour Ursula Waxed Jacket Oakley Trillbe Bulldog Original Moisturiser

Inspired by motorbikes and the military, but A new look with innovative performance Keeps your skin hydrated with aloe vera,
suitable for any conditions or occasion. features to fight against the winter sun. camellia oil and green tea extracts.
279, selfridges.com 105, oakley.co.uk 6, bulldogskincare.com

Zoggs Penrith Adidas Ultra Boost Nike Utility Running Tights

These streamlined, quick-drying trunks Get midfoot support, heel stability and Flat seams map your muscles for enhanced
will last 750 hours in the water. midsole energy return from every stride. comfort, while Dri-FIT fabric wicks sweat.
14.50, zoggs.com 129.95, adidas.co.uk 95, nike.com

Jo Malone Orange Bitters Cologne Patagonia SnowDrifter Kent Brushes KDSR2

An appealing blend of mandarin and bitter A versatile 30l pack that holds enough The elegant chrome spiral razor uses old-
oranges to invoke your Christmas spirit. for a day and night of outdoor action. school blades for a super-smooth finish.
90, jomalone.co.uk 120, eu.patagonia.com 46, kentbrushes.com

36 | December 2016
 PB | Fragrances

Style,bottled
Get a fragrance that combines classic masculine values
with contemporary charm to stand out from the crowd

JOOP! BLACK KING PENHALIGONS LHOMME PRADA LENVOL DE VERSACE

This new limited- PORTRAITS Aimed at men CARTIER DYLAN BLUE
edition version Like the traditional with depth and If you want to stand This seductive and
of the classic English qualities complexity, this out, select this aromatic scent
Homme fragrance it celebrates, this fragrance has enigmatic scent, blends vibrant
is a sensual woody fragrance a subtle, floral with its inventive grapefruit, powerful
scent. Spray it is quirky, confident combination of combination of black pepper and
on and expect and effortlessly neroli, geranium honey notes subtle saffron with
heads to turn. charming. and patchouli. and musk. hints of incense.
52 for 125ml 178 for 75ml 97 for 100ml 68.50 for 100ml 66 for 100ml
Photography Danny Bird

December 2016 | 39
Personal Best | Grooming

NomoreMrNiceGuy
Embraceyourdarksideandlook
greatwhileyouredoingitwith
thesenewgroomingpicks

Diesel Bad
Being squeaky clean is boring.
Your first step towards bad-boy
status starts with a spray of
this tobacco-infused scent.
44 for 50ml, store.diesel.com

LOral Tattooed Skin Reviver

Inked? This new edition to the
Men Expert Hydra Energetic series
uses creatine to moisturise tattoos
and keep them looking sharp.
7.99 for 200ml, superdrug.com

Disorder Matte Clay

Complete your bad-boy image with
this firm-hold product from Lock,
Stock & Barrel thats designed to
give you an unruly look.
10.95 for 60g, mankind.co.uk

40 | December 2016
 Styleitlikeapro
Taketheadviceofourpanelofleadingmalegrooming
expertstolookyounger,smarterandsexier
Carmelo Guastella,
artistic barber and male
grooming expert
Whats missing from most
mens grooming routine?
I dont think theres any excuse
for having a bad haircut. Most
guys always go for a short
haircut but they need to be
bolder. Grow it a bit longer on
top and maybe get an undercut.
You dont need to be vain but
you should spend at least two or
three minutes styling your hair.
Whats your top tip for
younger-looking skin?
Lots of guys have beards but
they can be a bit scruffy. Ask a
barber how to style it properly.
Take off the cheeks and the
lower neck. You dont want it to
look perfect but you do want to
look like youve made an effort.
Whats your top date-
night grooming tip?
Exfoliating your skin will make
it look healthier because it gets
rid of the dead cells. If you dont,
your skin will look dull. Always
exfoliate before you use a
Ifyoudont moisturiser, otherwise youre
wasting your money because
exfoliatebefore youre putting it on dead skin
cells so it wont be as effective.
usingamoisturiser, What product could you
yourewasting currently not live without?
Id never be without a good
yourmoney exfoliator. I wouldnt use one
with plastic beads I use one
CarmeloGuastella with fine natural beads so its
not too harsh on your skin.
That means you can use it
every day, although you still
need to apply it gently.
carmeloguastella.com
Chris Beastall, editor of
Ape To Gentleman male
grooming and lifestyle site
Whats missing from most
mens grooming routine?
A pre-shave oil. So many men
suffer with shaving irritation and
this extra step in your shave will
go a long way to reducing that.
Whats your top tip for
younger-looking skin?
Lead a healthy lifestyle. Anti-
ageing creams will help but its
about the whole picture too,
so make sure youre on top of
your sleep, diet and exercise.
Whats your top date-
night grooming tip?
Dating is often about confidence,
so if you have anything
that affects this, deal with it
beforehand a blemish can be
concealed, nervous sweating
can be controlled and a receding
hairline disguised. My favourite
is to choose a fragrance that
suits your style, one that gets a
lot of positive comments. It will
get your confidence high but
be careful not to over-spray.
What product could you
currently not live without?
The Malin+Goetz SPF 30 High
Protection moisturiser. Its the
Swiss Army knife of skincare it
keeps skin hydrated, has anti-
ageing ingredients and protects
the skin from sun damage,
which is one of the main
offenders for skin problems.
Even on a cloudy day the sun can
take its toll, so swap your regular
moisturiser for am SPF one.
And dont worry, youll still tan.
apetogentleman.com
Jason Shankey, founder
of the Jason Shankey
male grooming salons
Whats missing from most
mens grooming routine?
I think what most guys could
improve is actually having
a routine - a set thing they
do every day. Guys often
faff around, use one product
one day and another the
next. Your routine shouldnt
be time-consuming, just
five or ten minutes.
Whats your top tip for
younger-looking skin?
You can use topical treatments
such as an exfoliator, which is a
bit like sand-blasting your face.
You can also use acid-based
treatments, such as alpha-
hydroxy acid, which will take
away the top layer - the most
dead layer - and reveal youthful-
looking skin underneath. They
are low-concentrate products
so its not as scary as it sounds!
Whats your top date-
night grooming tip?
Use an astringent eye drop to
make your eyes look brighter.
Go for a blue one that contains
witch hazel blue is an opposing
colour to yellow on the colour
circle, and this will contract
the blood vessels in your eyes
to make them look whiter.
What product could you
currently not live without?
A good-quality shave cream
the best option to reduce
irritation. It needs to be thick
and creamy to lubricate the
shave and moisturise your skin.
jasonshankey.com
December 2016 | 41
42 | December 2016
 THE
POSH
PT
Thinkyouneedweightsto
addmuscleandburnfatto
transformyourbody?
Thinkagain.Buildyourbest
everbodybyfollowingin
thefootstepsofcelebrity
trainerLonanOHerlihy,aka
ThePoshPT,andembracing
bodyweighttraining
Words Joe Warner
Photography Glen Burrows

December 2016 | 43
Features | The Posh PT

LonanOHerlihy a fortnight. Ive

built a body I like,
and I havent been

hasbuiltthe
swayed by social
media into trying to
What first inspired build a physique that of the day! With so

perfectbody.
your love of all I dont want to have. many processed
things health and My aim is to stay items and food
fitness? Growing up lean year-round, and packed with sugar

Butithasnt
I was a very keen pay attention to my in supermarkets,
sportsman - if there nutrition whether its it makes life very
was a sport offered summer or winter. difficult for those

beeneasy.
at school, I would who dont have
play it! My problem Whats your knowledge on
was constant injury, preferred approach what makes good
which meant most to building a better nutrition. For me diet
of the time I had body? Im a strong is by far the most
Thats because OHerlihy, better known
to hold back and I believer in functional important factor, and
to his legion of online followers as The
wasnt able to fully training and I try to the biggest obstacle
Posh PT, has suffered more injuries over
commit myself. push myself with to overcome, when
the past five years than most professional
But with regular calisthenics and wanting to build
stuntmen suffer in a career. Shoulders,
rehabilitation I saw a new bodyweight a better body.
elbows, hips, knees: you name a joint and
dramatic difference exercises regularly. I
hes almost certainly injured it. Its enough
in my ability to like to feel as though Youve struggled
to keep a physio in full-time employment
keep playing. This Im strong within with injury - how do
and if you follow him on Instagram
was followed by my own body and you manage your
youll know that, luckily, he dates one.
an interest in rehab in proportion, not issues? I rely mostly
But instead of throwing in the towel and
and how my body relying on heavy on trial and error I
giving the gym a wide berth, hes squared
was reacting and isolation exercises try new workouts
up to the challenge and found a better way
improving gradually. to build strength in and if I believe they
to train that not only keeps him injury-free,
At 20 I started muscles that can could cause an
but has also built that classic V-shaped
gym training on only perform on issue, I make sure
torso of wide shoulders, big chest and
top of a rigorous that exercise and I change them.
arms and narrow waist that every man in
rowing schedule not improve my This is something
the queue for the bench press covets.
at university day-to-day life. Because Ive always
And hes done it by embracing bodyweight
and saw muscle struggled with injury
moves, focusing on great form and
developments I What do most my knowledge of
movement patterns to move his body in a
hadnt before. I people not realise injury prevention is
functional and fruitful way to build muscle
started out very when trying to build extensive now and
mass while stripping away body fat.
lean 68kg at 6ft a better body? A I know what to limit
Here OHerlihy explains more about his
3in [1.90m] and by main issue we face and when to push!
approaches to training, nutrition and injury
the end of the first in todays society is I regularly have
prevention. Over the following pages, he
year Id pushed my lack of knowledge physiotherapy and
reveals the bodyweight circuits he uses
weight to 77kg with about good and massage therapy,
to torch fat and sculpt lean, hard abs.
a correct diet and nutritious food and which is also a great
consistent training. the ease with which addition for staying
we can find it. When injury-free and
How do you stay our bodies were feeling great. Self-
in good shape evolving we couldnt diagnosis can be a
all year round? just walk a hundred problem for many,
Injury prevention metres and pick up a so having someone
is something I am pizza and chocolate qualified looking
always conscious of bar off a tree then after you is always
when training. I will sit down for the rest recommended you
never push myself never know what
at an uncomfortable underlying issue
weight, and I spend could be causing
most of the year you pain or what you
using a 12-to-18 may have missed.
rep range on most
exercises. Because Turn over for
I follow a good diet OHerlihys fat-
I can normally be burning no-kit
shoot ready within workout

44 | December 2016
IvebuiltabodyIlike,and
Ihavent beenswayedby
socialmediaintotrying
tobuildaphysiquethat
Idont wanttohave
@ThePoshPT
Features | The Posh PT

BLITZ
YOUR
BELLY!
To lose body fat
you dont have to
eat less, but you
do need to eat
better. Counting
calories is a good
way to manage
and track your fat-
loss efforts, and
can be a sensible
and sustainable
approach to take.

When training
for fat loss a good
approach is sticking
to a high rep range
per set, with short
rests between sets
to keep your heart
rate high. Work the
target muscle group
in as many ways
and from as many
angles possible in
each workout.

I regularly drink
four litres of
water a day. It kills
hunger pangs and
I feel better, more
alert, with less
desire to snack.
Getlean
withLonan
If you want to burn body fat you need to
push your body harder than its used to,
because this is the only way to shock it
into using its fat cells for fuel. And thats
exactly what this six-move circuit does.
Beginning with a set of squats, the moves
then alternate between chest-building
press-up variations and a heart-raising
full-body explosive moves to build muscle
and attack fat stores. The result? A bigger
and broader chest and a smaller waist
to forge that classic V-shaped torso.

This six-move circuit couldnt

1 SQUAT
Stand tall with your chest up.
Keeping your core braced,
squat down until your thighs
are at lest parallel to the floor.
Pause briefly then stand back
up to return to the start.
2 DIAMOND PRESS-UP
Start in the press-up position
but with your thumbs and index
fingers touching to form a
diamond. Bend your elbows to
lower your chest to the floor, then
press up to return to the start.
3 JUMP SQUAT
Stand tall with your chest up.
Keeping your core braced, squat
down until your thighs are parallel
to the floor, then press through
your heels to jump up explosively
so your feet leave the floor.
be simpler. After a quick warm-
up, do the moves in order,
completing 12 reps of each
exercise and moving straight
on to the next with no rest.
Once you have completed 12
reps of the final move, rest for
60 seconds, then repeat. Do
five circuits in total. Once this
feels comfortable increase the
number of reps per exercise
to 15. And say hello to your
new bigger, wider chest and
wave goodbye to your belly.
Turn to the next page
for OHerlihys simple
six-move six-pack workout

4 PRESS-UP 5 JUMP LUNGE 6 WIDE PRESS-UP

Start with your body straight
from head to heels and your
shoulders, elbows and wrists
aligned. Bend your elbows to
lower your chest to the floor, then
press up to return to the start.
Stand tall with one foot in front
of your torso and one behind it.
Keeping your core braced, lunge
down then jump up explosively,
swapping legs in mid-air to land
with your foot position reversed.
Start in the press-up position
but with your hands wide apart.
Bend your elbows to lower your
chest to the floor, then press
up to return to the start.

December 2016 | 47
 Features | The Posh PT

Sculptasolid
six-pack
To build the best set of abs possible, you
need to target them directly with exercises
that predominantly work the key muscles
that make up your core. But more than that,
you need to ensure you take your time with
each rep to expose these muscles to the
maximum amount of tension, so you give
them more of a challenge and damage more
muscles fibres which will grow back bigger
and stronger. Try this six-move abs-specific
circuit, following it to the letter, to turn your
beer belly into an impressive six-pack.

To give your abs the stimulus

they need to grow into a solid
six-pack, try this circuit. It
contains a combination of
classic abs moves, as well as
some dynamic core exercises
and static holds to subject your
abdominals to a huge amount
of tension and stress which
will result in new muscle tissue
being laid down. Start with 12
reps of the first three moves,
1 CRUNCH 2 ROTATING CRUNCH 3 LOWER-BODY RUSSIAN TWIST
then move straight on to 30 Lie flat on your back with your Lie flat on your back with your Lie flat on your back with your legs
seconds of mountain climbers, knees bent. Raise your torso, knees bent. Raise your torso, together. Raise them towards the
and the same length of time then crunch up towards your then rotate to one side, keeping ceiling, then slowly lower your
on the plank, then finish with knees, keeping tension on tension on your abs throughout. feet to one side. Raise them again,
60 seconds of side planks (30 your abs throughout. Slowly Rotate back to the middle, then then move them across and down
seconds each side). Dont rest lower back to the floor. slowly lower back to the floor. to the other side. Thats one rep.
between exercises and when
you complete the side plank,
rest for 90 seconds. Do four
circuits in total. Once it becomes
comfortable, either increase
the number of circuits to five,
or increase the reps for the first
three moves to 15 or 20, and
the duration of the final three
moves to 45 or 60 seconds.

4 MOUNTAIN CLIMBER 5 PLANK 6 SIDE PLANK

Start in the press-up position with
your core braced. Bring one knee in
towards the opposite elbow, then
back out again, then do the same
thing with your opposite knee. Keep
the movement fast but controlled.
Start with your elbows underneath
your shoulders, forearms flat on
the floor. Raise your hips so your
body forms a straight line from
head to heels and engage your
core for the duration of the hold.
Lie on one side with your weight
supported on your heels and
one forearm. Raise your hips to
form a straight line from head
to heels and engage your core
for the duration of the hold.

48 | December 2016
 GET
ROCK-
HARD
ABS
To get the best six-
pack possible you
need to reduce your
carb intake, drink
more water, and be
more active more
often. Doing 1,000
sit-ups wont help
shift the fat thats
hiding your abs.

Buy meat and fish

from a local butcher
and fishmonger
and buy fresh
vegetables rather
than packaged.
Cooking and
preparing your own
meals from scratch
is a great way to
eat healthily and
know exactly what
youre eating.

Theres no excuse
to not hit your
calorie and macro
targets these days
with apps that track
your intake. I try to
make every meal
I eat 50% protein,
30% healthy
fats and 20%
carbohydrates.
 THESCIENCE
OFCYCLINGUnderstandingthekeyfactorsbehindmovingefficiently
ontwowheelscanhelpyougetfitterandgofaster.
Inhisnewbook CyclingScience,authorMaxGlaskin
investigatesthescientifictheorybehindbikeriding.
Usehisobservationsandadvicetogetfitterandfaster
Photography Glen Burrows Model Ben Bradley@WModels

50 | December 2016
December 2016 | 51
Features | Cycling Science

PART 1

GETFITTER
Whyworkingoutontwowheelscanimprove
hearthealthandhelpyoulivelonger
Its well established that exercise will help extend your life
8.5
expectancy. A large-scale Stanford University study into
longevity, which monitored almost 17,000 Harvard alumni for
INCREASED LIFE EXPECTANCY
up to 16 years, found that those who had exercised frequently
extended their expected lifespan by an average of two Over an average lifetime, the expected
years. An extensive study in Denmark, lasting 14 years and increase in life expectancy gained by a
involving 30,000 adults, showed that those who did not cycle person changing from commuting by car
to work had a mortality rate 39% lower than those who did. to bicycle in urban areas was estimated
In another study, workers who cycled were found to be as fit to be between three and 14 months, or
as non-pedalling colleagues who were ten years younger. an average of 8 months, thanks to
Cycling has beneficial effects beyond just slowing the increased physical activity. The Dutch
effects of ageing. Bike commuting burns an average of 540 research also concluded that the benefits
calories an hour, and a study of nearly 2,400 adults found that of this shift were nine times greater
those who biked to work were fitter, leaner and less likely to be than the potential risks. Furthermore,
obese. They also had better triglyceride, blood pressure and they argued that there were benefits
insulin levels than those who didnt actively commute to work. to the wider population owing to lower
pollution and fewer car accidents.
Put your heart into it
Cycling has also been shown to improve heart health. The
heart is triggered to contract by automatic nerve impulses,
and these contractions pump oxygenated blood through the
hearts four chambers and around your body. The more a heart
is exercised, the more effective it is. Exercise cant increase
its maximum rate (which is usually between 150-220 beats
per minute), but regular cycling can enlarge the muscle of the
left ventricle, the chamber that pumps freshly oxygenated
blood into the arteries. This means a larger volume of blood
flows around your body with each beat, delivering more
oxygen, glucose and nutrients to tissues that need them.
When a heart has been exercised in such a way, it can
also rest at a lower rate than it could before. When the resting
heart rate is low, the range up to maximum heart rate is
greater, so more blood can be circulated - refreshing vital
muscles in the legs and other tissue. The resting rate for
an average person is 60-80bpm, although it can be much
lower - results from 2004 Tour de France tests show that the
average rider had a resting heart rate of 51bpm, while Tour
legend Miguel Indurain had a resting heart rate of just 28bpm.

Risk vs reward
While travelling to work by bike every day has clear benefits,
it does come with risks. A team of Dutch researchers has
compared the relative risks of travelling daily by car with those
of riding a bike, and demonstrated that the health benefits
of cycling substantially outweigh the risks created by air
pollution and traffic pollution. Cycling to work also has benefits
beyond personal fitness: a survey by the UKs Chartered
Management Institute found that cyclists are more likely to
arrive at work on time, are more productive and are less prone
to stress than colleagues arriving by car or public transport.

52 | December 2016
 Upgradeyour
lungcapacity
A survey of factory workers compared
the fitness of cyclists with non-cyclists.
They measured their maximum oxygen
uptake, or VO2 max (millilitres of oxygen per
kilogram of bodyweight per minute). The
scores indicated that cyclists are fitter than
non-cyclists, and suggest that the older
you get, the better riding a bike is for you.

CYCLISTS NON-CYCLISTS

35.5 33.5
AGE 35-39

36 32.5
AGE 40-44

35 30
AGE 45-49

9% 31.5 27.5
AGE 50-54

CYCLING BEATS STRESS

Just 9% of people who commute to work
by bike say that their journey makes
them stressed, compared with 40% of
survey subjects who commuted by car.
28.5 26
AGE 55-60

December 2016 | 53
Features | Cycling Science

PART 2

GOFASTER
Howunderstandingexternalforcesandbasic
aerodynamicscangiveyouaspeedinjection
There are four external forces that every cyclist must work with
or against. These are gravity, air resistance, rolling resistance and
friction and theres a fifth effect, referred to as inertia. None of
them can be entirely vanquished (and it would not necessarily
be desirable to do so). However, it is wise to understand what
youre dealing with for each of these so that you can minimise
the negative consequences and harness the positive.

GRAVITY AIR RESISTANCE ROLLING RESISTANCE FRICTION

As you may remember from
school science lessons, its
the force that gives weight
to matter. The Earth pulls
everything to itself with a
gravitational acceleration
of about 9.8m/sec2. In fact,
gravity is obviously what makes
cycling possible by pressing
the bike to the ground while it
also makes riding uphill harder.
Descending is made easier by
the pull of gravity, but you never
get back all the energy you put
into climbing the same hill.
This generally works against
the cyclist. The planets
gravity is strong enough to
hold a blanket of air 100km
thick to the Earths surface.
Although none of us could
breathe without it, cyclists
must push it aside continually
to make progress.
This same force can be
helpful, too, if youve got a fair
tailwind. A cubic metre of dry
air at 20C at sea level has a
mass of about 1.2 kg. When
the cyclist and the atmosphere
meet head on, some of a riders
energy is lost to pushing this air
out of the way. If the difference
in their speeds is more than
about 15 km/h on a flat road,
this becomes the biggest
drain on the riders energy.
Bike tyres deform under the
weight of bike and rider as the
rubber comes into contact with
the road surface. Because the
tyre doesnt spring back with
quite the same energy as it had
when it deformed, this shape-
changing absorbs a small
amount of the energy, which, in
the main, has been put into the
system by the cyclist pressing
on the pedals. A hard tyre on
soft ground suffers from similar
rolling resistance, although
this time its the ground
that deforms, once again
absorbing the riders energy.
Friction helps to move the
bike forward by maintaining
contact between tyre and
road and is crucial for forward
motion. Without it the wheel
would spin on the spot, as if
on ice. However, friction in
the bearings of the bicycles
drivetrain from the pedals
through to the chain, gears
and hubs can absorb up to
5% of the cyclists energy.

54 | December 2016
 Whichfactorsmost
=7:18
MINS

affectridingspeed?
Professional cyclists have teams dedicated to identifying
every potential time-saving tweak the riders can make to help
them go faster. You may not have that support structure, but
Cycling Science below are some of the adjustments you can make and the
by Max Glaskin
(16.99, Frances
average improvement they could make to a 40km ride time.
Lincoln) is out now

=4:24
MINS

15km/h
WHEN CYCLING BECOMES A DRAG
Once a cyclist exceeds about 15km/h, most of their
energy is used to overcome air resistance and it
doesnt get any easier the faster they ride. The power
required to overcome drag is roughly proportionate to
the cube of their speed so, for example, if you double =1:24
your speed you need eight times as much power. MINS

=0:34
=0:25 MINS
=0:13 MINS
MINS

Going Gaining Switching Losing 3kg Using an Taking a Using an Changing

from time 3kg of from riding of weight altitude pre-ride optimal from no
trial bars weight a 10kg bike (from 70kg training caffeine, aero- training to
to hands (from 70kg to riding a to 67kg) facility carb and dynamic training at
INERTIA on brake to 73kg) 7kg bike to reduce electrolyte body maximum
Riders must also overcome hoods drag area drink position effort
inertia, which is not a force at
all, but an innate property of
matter its resistance to any +0:25
change in its state of motion. MINS
POSITIONED FOR MAXIMUM SPEED
What this means is that an
object doesnt change its A riders position on the bike accounts for about 65-80%
motion unless there is a force of their total aerodynamic drag. Even without an aero
acting on it. The bigger the helmet, any rider can improve aerodynamics by flattening
force, the greater the change in their arms, torso and head and tucking in their elbows.
motion (in speed or direction). This may mean they deliver less power to the pedals,
Steep hills, strong winds, but this is usually offset by the reduction in aerodynamic
muscular legs and powerful drag. When riding a bike with drop handlebars the least
brakes overcome inertia to effective position is with hands on top of the bars, but
the greatest degree. Mass moving forwards to rest on the brake hoods makes the
determines how big the effect body crouch a little, reducing frontal area and air resistance.
will be under a particular The best shape is achieved with hands right down on the
force, a heavy bike will change drops. Aero bars allow the rider to cycle with their arms
its motion more slowly than a out straight and achieved worldwide popularity after the
light model. Likewise, a rider US rider Greg Lemond used them in the final stage of the
who loses weight will be able 1989 Tour de France. Under the rules set by cycle sports
to accelerate more quickly. governing body Union Cycliste Internationale (UCI) aero
+5:05 bars are permitted in some, but not all, cycling events.
MINS

December 2016 | 55
 DIETS
ONTRIAL
Eatingsmarterwillhelpyouhityourhealthandfitness
goalsfasterbutwhichdietistheidealoneforyou?
MF assessestheevidenceandaskstheexperts
soyoucanmaketherightnutritionaldecisions
Words Joel Snape
DAIRY-FREE
THE THEORY Simply cutting out milk-
based animal products, including cheese,
butter, cream and yogurt. The rationale
behind it is that a significant percentage of
the population are intolerant to lactose - a
form of sugar that makes up the majority
of the carbohydrates in dairy foods and
this can cause everything from digestive
problems to acne. Theres also the ethical
side: most dairy cows are forced to be
impregnated every year to maintain milk
yields, and theyre often confined to
cramped stalls and slaughtered before
the age of five. Even if you arent a card-
carrying PETA member, its worth being
concerned about the effect an unhealthy
environment and a cocktail of antibiotics
might have on your morning cuppa.
THE EVIDENCE If youre un-moo-ved
(sorry) by ethical arguments, then its worth
experimenting to see whether youre
genuinely lactose intolerant. Though it
can affect up to 90% of the population in
some countries, its much less prevalent in
northern Europe where an ability to digest
Photography Getty
milk was a distinct evolutionary advantage.
To find out, try a stripped-down version of
the elimination diet: cut out dairy for 30
days, then slowly reintroduce different foods
and see if you feel sluggish/bloated/worse.
56 | December 2016
THE GOOD Its never been easier to do:
almond, rice and coconut milk are all viable
alternatives, and now widely available. Its
also worth noting if you love cheese and
youre not in it to make the cows happy
that harder cheeses like parmesan and
aged gouda, naturally eliminate a lot of
lactose during the manufacturing process.
THE BAD Soy, often touted as the protein-
rich vegan alternative to dairy, is contentious
because it contains phytoestrogens that
can interfere with hormone production.
Though its fine in small quantities, regularly
exceeding three servings a day may not
be a good idea, says Ryan Andrews of
Precision Nutrition. Also, avoiding yogurt,
cheese and cornershop-fave kefir can
deprive you of bacteria that improves gut
health youll need to get it elsewhere,
which means upping your intake of
fermented foods. Hope you like sauerkraut.
THE EXPERT VERDICT Im not a fan of
cutting anything out of your diet unless there
is a reason for it but that said, dairy doesnt
need to play a vital role, says nutritionist
Yolanda Hinchcliffe. The argument that
we need it for calcium is very outdated. I
think its best to eat some good-quality
dairy and replace some with alternatives
although please, not processed soy.
December 2016 | 57
Features | Diets On Trial
LOW-CARB
THE THEORY Your metabolic system
is adaptive. If your diets mainly starchy
carbs, then it gets used to using those as
your main energy source. And although
your body is capable of generating glucose
from other sources, it doesnt have to, so
it stops. Ditch the carbs for long enough
and, if youre eating plenty of protein and
fat, your body will start converting them for
energy instead, making you a more efficient
fat-burning machine. Youll also cut down
on insulin spikes and (hopefully) cravings.
58 | December 2016
THE EVIDENCE Its pretty solid. In a
meta-analysis of 17 different clinical trials,
low-carb diets beat low-fat diets for both
weight reduction and a lowered risk of
cardiovascular disease. Theres even some
evidence that low-carb diets can halt - or
reverse - the onset of type 2 diabetes.
THE GOOD Apart from all of the above,
some research indicates that molecules
known as ketone bodies, which are
generated by very low-carb diets, can
slow some of the effects of ageing. Its
also fairly adaptable: many nutritionists
suggest timing carb consumption
around workout days (and specifically
before or after workouts), helping
out when fast energys needed.
THE BAD In the early going, at least, low-
carb is tricky to stick to, as your body
initially refuses to adapt and demands
sources of fast energy. Theres also
expense to factor in in most of the
developed world, grain production is
heavily government-subsidised, which is

partly why foods full of starchy carbs are
cheaper than protein and fat-rich foods.
THE EXPERT VERDICT Carbs get a lot
of bad press but they play a vital role
in our bodies well-being and growth,
says Hinchcliffe. What is important is
to be honest with yourself about your
requirements and adjust your intake
accordingly. Are you an endurance
athlete? Are you a gym-goer or a
sedentary middle-aged man? Your
body, your diet, your responsibility.
IFYOUCANBEPRODUCTIVE
ONONECUPOFGREENTEAIN
THEMORNING,THATSONE
LESSMEALTOWORRYABOUT
5:2DIET
THE THEORY The most popular form of fasting diet.
On two days a week you eat 600 calories; on the other
five you have your normal food intake. The principle
is that its easier to burn fat because your body is in a
post-absorptive state where your insulin levels are
low. Theres also some evidence that, by mimicking
a starvation state, fasting can provide the same
protective effects against dementia and cancer as
extreme calorie restriction, without the unpleasantness.
THE EVIDENCE File under promising, but needs
more research. Studies on mice show that if the
little furballs fast and then binge, they lose weight
even if theyre still consuming their regular non-
fasting calorie intake overall. Theres also some
evidence - in particular, a 2007 study - suggesting
that fasting can help to regulate food cravings.
The mouse-findings still havent been replicated
in humans on a large scale, but quite a few fasting
researchers practise some variety of the discipline
themselves, which probably tells you something.
THE GOOD Well, it saves hassle. If you can be productive
on a cup of green tea in the morning, thats one less
meal to worry about. Fans of the diet point to how easy it
is to maintain: cravings are rarely a problem, and theres
no demonisation of specific food groups involved.
THE BAD It still shouldnt be used as a licence to eat
junk food on non-fast days. Some scientists claim that
other forms of fasting like the 16:8, in which eating is
restricted to an eight-hour feeding window every day
are preferable because they provide your system with
more of a routine and confer more health benefits.
THE EXPERT VERDICT Most people are able to cope
with this diet because they dont feel deprived I can
eat that chocolate biscuit tomorrow instead so its
highly sustainable compared with most diets, says
nutritionist Shona Wilkinson. Its a bit like pressing a
reset button it can help you to relearn portion control
and understand what your body really needs in a day.
The drawback is that, unlike some diets, it doesnt
really teach you anything about healthy eating.
December 2016 | 59
Features | Diets On Trial

PALEO
THE THEORY A way of eating based on only eating foods
that would have been available to our caveman-era
ancestors, based on the idea that our modern diet full
of trans fats, refined carbs and easy-access sugar is
to blame for everything from cancer and Alzheimers to
depression and infertility. Fruits, vegetables, meat, nuts
and seeds are all on the menu, while dairy, sugar and
starch are off. The most argued-over omission? Grains
and legumes, which many Paleo advocates say contain
anti-nutrients that can block the absorption of minerals
and vitamins, as well as causing digestive issues.
THE EVIDENCE Reasonable. Several studies comparing
Paleo with a typical American diet have linked it
to increased insulin sensitivity and improved lipid
(body fat) profiles and a 2016 paper linked the diet
to reduced inflammation, something often thought
to be associated with cancer. Then again, almost
anythings better than a typical American diet.
THE GOOD Getting more protein, veg and healthy fats
is no bad thing, and cutting out sugars unlikely to do
any damage. Tackle Paleo properly by eating grass-fed,
free-range meat, and youll benefit from its improved
hormone profile and omega 3:6 ratio. Oh, and it wouldnt
hurt to eat some vitamin-packed offal occasionally.
THE BAD Paleo fans are largely backing away from
the our slow-evolving bodies havent adapted
to agriculture argument that helped launch the
movement, because it probably isnt true: theres decent
evidence that different populations have evolved to eat
the foodstuffs cultivated over the past few thousand
years. Similarly, the Paleo-approved foods available in
your local Sainsburys dont bear much relation to what a
caveman ate everything from asparagus to yams has
been selectively bred for size and taste, sometimes at
the expense of nutrition. And not all Paleo dieters make
a distinction between processed and unprocessed meat
not ideal, since the WHO has linked processed stuff like
bacon and sausages with a slightly increased cancer risk.
THE EXPERT VERDICT What I like about the Paleo
diet is that, at its core, it advocates cooking from scratch
and shuns overprocessed foods, says Hinchcliffe.
It also promotes local and seasonal foods and
sustainably raised proteins. I think its a good basis
for a diet but watch out, because it can become
too restrictive. And eating to a guideline rather than
listening to your bodys needs isnt the best way.

60 | December 2016
 REPLACESUGARWITHMORE
NUTRIENT-DENSEFOODSAND
YOUREALMOSTCERTAINTO
SEEAFAVOURABLEIMPACT

SUGAR-FREE
THE THEORY For most people, sugar-free means
the refined kind found in bread, pasta and cereal, as
well as little paper packets in Costa. True devotees try
to ditch even fructose the sugar found in fruit but
were not considering that right now. With the WHO
and NHS slashing recommendations every couple of
years, the white stuffs never been more demonised,
and for (reasonably) good reasons: the dopamine rush
when you eat it makes it addictive, and insulin spikes
mean it encourages your body to store calories as fat.
THE EVIDENCE Theres a sugar mountain of evidence
that too much is bad. Most recently, a rat study published
in Frontiers In Molecular Neuroscience suggests that it
could be as damaging to the brain as extreme stress
or abuse. Another 2015 study (this one on mice) links
combined sugar-and-fat intake to cognitive decline,
suggesting that it might affect the bodys production
of serotonin, a so-called happy hormone. Theres
hardly been a worse time to be a sugar magnate.
THE GOOD Cutting back on sugars likely to have
very positive effects for most people. Its nutritionally
empty, so by replacing it in your diet with more
nutrient-dense foods, youre almost certain to see
a favourable impact on health. Get past the early
cravings and youll probably notice better appetite
management. Beware of sweeteners , though:
theres some evidence that they can spike insulin
and mess with your bodys fullness sensors.
THE BAD Ditching it entirely could have unforeseen side
effects. A 2015 study from Georgia State University,
for instance, found links between eating sweet foods
and episodic memory-formation, suggesting that
it could help you control your eating behaviour.
THE EXPERT VERDICT Sugar can be useful as an
energy tool, but it would do most people good to cut
down, says nutritionist Gareth Nicholas. It has no
nutritional value at all its simply empty calories that
cause inflammation. For sweetness, choose foods
that nature made sweet and save sugar for treats.

December 2016 | 61
Features | Diets On Trial

THEMEDITERRANEANDIET
ISNTDIFFICULTTOFOLLOW,AND
ITALLOWSFORSOCIALEATING
WITHMINIMALHARDSHIP

MEDITERRANEAN
THE THEORY The catch-all name for the traditional
diet eaten by the populations of Italy, Greece and
southern France and Spain. Obviously, the cuisine varies
by region, but it usually includes vegetables, fruits,
nuts, beans, cereal grains, olive oil and fish, along with

VEGAN
moderate amounts of red wine and limited sugar.
THE EVIDENCE Solid. This ones been around for
a while. A 2011 review of studies found that the
Mediterranean diet is probably more effective than
a low-fat diet in lowering LDL (bad) cholesterol
THE THEORY Shunning animal-derived foods altogether
and blood pressure, while a 2015 study found that
means saying goodbye to not just meat, fish, eggs and
adherence to the diet lowers your overall stroke
dairy, but also products including marshmallows (which
risk. If your main concern is fat loss, though, you
contain gelatin), Worcestershire sauce (anchovies) and
might want to look elsewhere: a 2016 review found
some kinds of apple juice (uh, fish bladders). While some
that its no more successful than other diets.
treat veganism as a philosophy for living, others call their
THE GOOD Its not a difficult diet to follow, and the
diet plant-based, which gets the point across while
food recommendations still allow for social eating
also technically having the flexibility to include meat.
with minimal hardship. It also shares a few similarities
THE EVIDENCE The most compelling reason to
with the currently popular Sirt diet, which suggests
go vegan or plant-based is protection against the
that the protective effects of red wine and olive
Big C. In a 2016 meta-review of 96 studies, vegan
oil (among other things) are actually related to a
and vegetarian diets were linked to significantly
little-researched class of proteins called sirtuins,
lowered rates of cancer and heart disease. Theres
discovered only in 2005. Put it this way: youre
some evidence that a vegan diet can lead to weight
unlikely to do yourself any harm following this
or fat loss, but it tends to be difficult to control
one, even though the mechanisms arent clear.
for other lifestyle aspects in these studies.
THE BAD Though theres a decent amount of evidence
THE GOOD Done properly by eating a wide array
to support the diet, some studies are confounded
of plant-based foods including legumes, nuts and
by lifestyle factors. Theres an argument that the
seeds - vegan diets are among the most nutrient-
benefits arise from actually living in Mediterranean
dense around, and especially high in dietary fibre,
countries, which comes with more social support
magnesium, potassium, vitamins C and E, folate,
and less stress than the typical British office-worker
carotenoids and most other phytochemicals.
grind. You might also need to be picky about your
Proteins a concern, but its entirely possible to get
olive oil and greens: the traditional kind are grown
enough if you eat properly. Finally, you might help
in the mountains and tend to be very antioxidant-
the planet: vegan food tends to come with a much
heavy, which might complicate matters.
lower carbon footprint than the typical hamburger,
THE EXPERT VERDICT The great thing about following
though the effects often overstated in the media.
this diet is that you can eat vast amounts of food without
THE BAD If youre not careful, its easy to eat
putting on weight as long as you think fish and veg, not
too much overprocessed food containing high
platefuls of pasta, says Wilkinson. Most importantly,
amounts of soy. Plus it can be tricky to get enough
they are all to be enjoyed. Celebrating food is one of the
calcium, omega 3 fats and vitamins B12 and D.
most important lessons from the Mediterranean diet.
THE EXPERT VERDICT Just being a self-described
vegetarian or vegan does not mean that you will
automatically eat a better diet, says Andrews.
When following a plant-based diet, focus on whole
foods including not just vegetables and fruits but
also legumes, wholegrains, nuts and seeds. Avoid
processed meat substitutes, refined carbohydrates
and other highly processed products. Dont
consume junk just because its labelled vegan.

62 | December 2016
December 2016 | 63
 OBJECTS
OF
DESIRE
AreyoustrugglingtofillyourChristmaswishlist?Getthe
fitness,fashionandfoodgiftsyoudidntevenknowyou
wantedwithourpickofthelatestandbestgearandgadgets
Photography Danny Bird

Tech Fitness Food Fashion

To get fitter and healthier you need Whether youre a gym rat or a road Want to eat better but spend less Look and feel the part whether at
to know youre moving in the right runner, upgrading your training time cooking? Consider these new work or away for the weekend with
direction. The right gadgets can tools can make getting your session and innovative kitchen additions to our round-up of the style essentials
keep you on the road to success started a pleasure, not a chore make life easier and tastier to complete your wardrobe

64 | December 2016
 Tech
The new TomTom Touch is the
first fitness watch that not only
monitors your steps, sleep and
heart rate, it also monitors your
body composition. What does
this mean? You can measure
and track increases in your
muscle mass and decreases
in your body fat percentages
to know for certain that
youre moving the right way
towards your best ever body.
129.99, tomtom.com

December 2016 | 65
Features | Gear Guide

Fitness
Inspired by runners who wanted a high-performance shoe -
think contoured midsole for a perfectly smooth transition from
heel strike through to toe lift and laser-cut outsole for even
impact dispersal - but craved a comfortable fit as snug as a
sock, the Nike LunarEpic Low Flyknit is the perfect lightweight
shoe for setting ever-quicker times. 130, nike.com

RonDorffT-shirt RHAT20iearphones UnderArmourStormHustleII GarminForerunner35

Getting results requires discipline, Science says music makes exercise Whether youre commuting or Track your distance, pace, heart rate
but you know that already. Remind easier, and these earphones will camping, this is an versatile and and route on any outdoor cardio
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cotton tee. 55, rondorff.com clear. 189, rha-audio.com back. 45, underarmour.co.uk 169.99, garmin.com

66 | December 2016
Food
We dont need a study to tell us that a well-
timed coffee can improve mental and physical
performance although plenty exist. You can now
make a barista-quality cup of coffee (espresso, flat
white, skinny late or cappuccino) at the touch of
a button without leaving home thanks to the new
DeLonghi Dinamica range. 899, delonghi.co.uk

SmegBottleToGo
The bottle doubles as the blending
jug to blitz a protein shake instantly.
The result? No mess and less
washing up. 29.99, smeguk.com

KenwoodElectricSpiralizer
Turn courgettes and cucumbers into
a low-carb, high-vitamin alternative
to spaghetti without an ounce of
effort. 49.99, kenwood.com/uk

BraunMultiQuick9
A handheld blender that makes light
work of even tough foods to help
you get more creative in the kitchen.
149, braunhousehold.co.uk

December 2016 | 67
Features | Gear Guide

Fashion
We all need some R&R now and again,
and theres no better weekend escape
bag than the old-school military-inspired
Barbour Advance Holdall. Spacious
enough for a two-night stay, the waxed
cotton will stand up to any trip so you can
put your feet up. 179, selfridges.com

SuperdryRedfordJacket Kiehls EyeAlert M&SAutographDressingGown WinOrLoseSocks

Fashion and function collide in a coat Tired eyes dont lie and big bags Better half wishes you were David Show your true colours at
with a faux-fleece collar, corduroy always give the game away. Luckily Gandy in the bedroom? Get his work or at play while keeping
trim and more pockets than a pool this gel combats puffiness and dark signature range dressing gown. your feet comfortable and dry.
table. 114.99, superdry.com circles. 22.50, kiehls.co.uk 39.50, marksandspencer.com 8 per pair, win-or-lose.com

68 | December 2016
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 Fuel
12
16

Get fit in the kitchen

In250mloffreshOJ
Calories118
Sugar22g
VitaminC218%ofRDI
VitaminA10%ofRDI

28%
The percentage of
carotenoids absorbed
when drinking orange
juice, compared with
an absorption rate
of only 11% when
eating the fresh fruit,
according to the
Journal Of Agriculture
And Food Chemistry.

Keepitfresh
Whyfreshjuicecanhelpyourhealth
When you want to lose weight a sensible first step is to
cut down the amount of calories you consume in liquid
form, especially high-sugar fizzy drinks and processed
fruit juices. However, if you love a glass of fresh OJ
with breakfast, then your health might thank you for
sticking with your morning ritual. Research published
in the Journal Of Agricultural And Food Chemistry
Photography Getty

found that while orange juice is high in sugar, certain

nutrients, including carotenoids and flavonoids that
can potentially lower the risk of certain cancers and
heart disease, are more easily absorbed from the
drink than when eating the fruit. Well drink to that.

December 2016 | 71
Fuel | Muscle Meal

Porkloinopensandwich
Uptheproteinproportionforasatisfying,muscle-buildinglunch

WHY WHAT HOW

Bread is great. The smell of it being
baked. The taste, the texture,
the versatility. But great though
bread may be, it does have a nasty
tendency to fill you up. Removing
one slice from the sandwich
equation can improve your bread-
to-meat ratio, bringing all the
ingredients back into balance. Try
this one on for size its a great
recipe to scale up and make for
a whole army of people: buy a
1kg to 1.4kg pork loin and roast
it, get a couple loaves of great
bread, and lay all the ingredients
out in serve-yourself fashion.
170g pork Preferably 1 Make the pork brine. Take 480ml water,
centre-cut loin. This 1tbsp salt, 1tsp granulated sugar, 1 sprig
will comfortably coriander, 1 clove and 1 star anise and
serve two people
combine them all in a small saucepan.
Bring to the boil over a high heat, then
Pork brine Make this,
allow to cool to room temperature.
following the simple
recipe here, before 2 In a ziplock bag or covered container,
doing anything else combine the pork and brine and let
it sit in the refrigerator for at least
2 big slices of hearty two but ideally four hours.
bread, such as 3 Preheat the oven to 190C/gas mark 5.
baguette or sourdough 4 Give the pork a quick rinse and dry it
Toasting is optional
with kitchen paper. Place it in a small
metal or glass dish and roast it until the
Mixed salad leaves
internal temperature of the meat reaches
And throw in some
sliced onion and other 57C, around ten minutes (20 minutes
crunchy veg for texture per 450g is a good guideline for pork,
in case youre cooking a bigger piece
Pickles of meat). Remove the meat from the
Herb-based pickles oven and let it rest for ten minutes.
work well but feel 5 Slice the pork as thinly as possible. Butter
free to experiment
the bread and top it with a thick layer of
pork, then top that with salad and pickles.

4reasons 1 /Protein 2 /Thiamine 3 /Zinc 4 /Phosphorus

toeatmore A 100g serving of
pork loin contains
Unlike other red
meat, pork is high
Pork is also packed
with the essential
Phosphorus is an
element crucial
pork 27g of protein
and just 13g of
in thiamine (also
known as vitamin
element zinc, which
plays a pivotal
to nucleic acids
like DNA and
fat, making it a B1), an essential role in at least RNA, as well as
perfect post- nutrient involved in 100 enzymes, as ATP, your bodys
workout muscle- scores of biological well as improving primary source
building meat. functions. hormone function. of cell energy.

72 | December 2016
Taken from Cooking, Blokes & Artichokes by Brendan Collins
(20, Kyle Books) Photography Jean Cazals, iStock
 Fuel | Nutrition Tips

Fuelling
thefire
Getyourmetabolismfiring
onallcylindersandyoull
burnfatalldaylong

Everyone knows your metabolism

automatically slows down as you age,
right? Well, no. True, metabolism is
linked to lean mass and since falling
androgen levels mean maintaining
muscle gets tougher the older you are,
inactive people will certainly see a drop-
off as they swap playing five-a-side for
watching Football Focus. Keep enough
muscle on board, though, and theres
no reason youll see a downturn.
But however old you are, what can you Q SHOULD I BE EATING Q WHAT CAN I DO IN MY
do to improve matters? First, you need to SIX MEALS A DAY TO FIRE TRAINING FOR A POSITIVE
UP MY METABOLISM? EFFECT ON METABOLISM?
understand what your metabolism does. A NO A SLOW IT DOWN
Basically, its the process via which nutrients Its true that you get a brief It turns out that steady-
metabolism surge every time state cardio efforts arent as
in food are broken down to fuel your you eat, but the size of the spike useless as the HIIT crowd
bodys functions but to complicate things corresponds to the size of the might have you believe. If
feed. So three big meals a day you arent bringing enough
slightly, the speed of your metabolism will have the same cumulative oxygen into your system you
depends on complex chemical messages effect as five or six small ones. cant oxidise carbohydrates
Eating more meals to stoke or fats appropriately, says
sent to your brain by your body, telling it the fire doesnt work, says Leaman. That means you
how much it needs to keep going. What Leaman. Youd be better off arent going to get lean as
focusing your efforts on nutrient fast as youd like plus all the
that means is that if any of these chemical
Words Joel Snape Photography iStock

deficiencies. One of the easiest anaerobic work youre doing

processes get derailed, so does your
metabolism, says Luke Leaman, nutrition
specialist and co-founder of Muscle Nerds
(musclenerds.tv). So even if youre crushing
it in the gym, your fat might stubbornly stick
around. Heres what you need to know.
things to take is methylated B
vitamins methylated meaning
that its already broken down
into its usable form. Stress, high
sugar consumption and lack of
sleep all deplete B vitamins, and
you need them for a number
of metabolic processes. Eat
more leafy greens or invest
in a quality supplement.
jacks up your sympathetic
nervous system. To get
things in balance, add some
long, slow cardio efforts
to your training. For health
and long-term fat loss, its
about weightlifting and
aerobic work. You dont
want to smash yourself
anaerobically all the time.

74 | December 2016
 EATINGMOREMEALSTOSTOKE
THEFIREDOESNTWORK.YOUD
BEBETTEROFFFOCUSINGON
VITAMINDEFICIENCIES

CHILL OUT
Can cooling yourself
down really speed Q GO BACK A SECOND. ARE Q WHAT ELSE CAN I
up your metabolism?
YOU SAYING JUST GETTING DO THATS EASY?
In short: maybe.
Theres been some
MORE OXYGEN CAN HELP? A DRINK MORE WATER
recent coverage of A YES, AND ITS ONE Everyone knows this, but
how cold affects OF THE SIMPLEST chances are youre not getting
your bodys brown THINGS YOU CAN DO enough, says Leaman. You
adipose tissue In an oxygen deficit youre should drink at least two litres
the fat that helps effectively anaemic, even if a day, more if you exercise.
to regulate body
its not coming from an iron
temperature, says
Leaman. What
deficiency, says Leaman. Q WATER, BREATHING AND
were figuring out is Most of your bodys processes LEAFY GREENS. ANYTHING
that cold therapy are oxidative, so just learning I SHOULDNT BE DOING?
training in the cold to breathe better can help A ORDERING MIRACLE
with as few clothes them to run more efficiently. SUPPLEMENTS OFF
as you can handle Try yogic breathing: spend THE INTERNET
can kick-start
some time learning to breathe The weight-loss drug DNP sure
fat loss, if its done
correctly. Even
through your stomach instead works, but the side effect is that
turning your shower of through your chest or doing it can kill you, says Leaman.
down a couple of 4-7-8 breathing, where you Its used as a pesticide, and it
notches might help breathe in for four seconds, can literally melt you from the
but until more hold for seven, and breathe out inside. Always remember, if
research is done, for eight. Youre calming your something sounds too good to
the more tried-and-
breathing down, getting rid of be true, it probably is. Stick with
tested solutions
here are a surer bet.
a lot of carbon dioxide, nobody the advice here and as well as
knows youre doing it, and itll burning fat, youll save money
literally melt fat. And its free! and maybe even your life.

A diet high in B vitamins

found in leafy green veg
will help you achieve
a healthy metabolism

December 2016 | 75
 Igniteyour
sexdrive
Fireupyourlibidotolookand
feelbetterwiththesemood-
boostingsupplements
A lower sex drive is an
increasing problem for British
men - 25% of people claim
their libido is below average,
according to a survey by
Opinium Research. Low libido
can be caused by myriad
reasons, including stress, a
lack of sleep and a poor diet.
So once youve made moves to
Photography iStock
readdress any life imbalances,
try these supplements
recommended by independent
research firm Examine to get
your sex drive out of first gear.
76 | December 2016.
1 2
Maca
Maca, derived from a South
American root vegetable, is one
of the few supplements that has
been repeatedly proven to boost
libido. Studies have showed it
can improve libido consistently
over the course of eight weeks,
at which point it plateaus but
maintains its improved level.
Maca does not interact with
any major hormones, such as
testosterone or oestrogen, and
is not known to interact with any
pharmaceuticals. To supplement
take 1,500-3,000mg of
maca root powder a day, with
your first meal of the day.
VitaminD
The lower your levels of the
male sex hormone testosterone,
the lower your sex drive. And
one reason for low T levels is a
deficiency in vitamin D, which is
synthesised by your body from
sunlight exposure. Research
suggests a deficiency of vitamin
D suppresses testosterone
production, and with a lack
of direct sunlight a perennial
problem in the UK, you may
be at risk. Take 3,000 IU a
day and youll also maintain
levels of other hormones
such as mood-boosting
serotonin and dopamine.
Maca, also known as Peruvian
ginseng, can be consumed
in other ways it can even
be fermented to create a
beer called chicha de maca
3
Fenugreek
The powdered form of
fenugreek seed is used in
Indian traditional medicine.
It is sometimes taken to
improve vitality and when
taken by healthy men, high
doses can increase libido and
sexual satisfaction. However,
more research is needed to
determine whether it interacts
with male sex hormones. To
supplement with fenugreek,
take 600mg of an extract
containing 50% fenusides,
the compound responsible
for fenugreeks effects,
with any meal of the day.
 Fuel | Healthy Meal

Speedy
salad
Preparea
healthymealin
minuteswith
thissimple
Italianrecipe
Throwing a salad
together is a great
option when youre in
a hurry, especially if
its full of nutrient-
rich ingredients that
will supplement your
training. This Italian
recipe, provided by
chef Karol Gladki
(karolgladki.com),
will help you to build
muscle and burn fat.

INGREDIENTS
150g of bresaola
1 peach
Handful of rocket
Words Ben Ince Photography Danny Bird, iStock

2tbsp extra virgin olive oil

1tbsp sherry vinegar
Ground pepper to taste Getthegoodness
TO MAKE Rocket Bresaola Peach
Slice the peach. contains is very lean, provides vitamins
Mix the slices with the glucosinolates, tender and A and C, which help
bresaola and rocket. which have high in muscle- reduce the cell
Add the olive oil, sherry powerful cancer- building protein damage caused by
vinegar and ground preventing and creatine. intense training.
pepper to season. properties.

Spiceadvice
Add cinnamon to shakes and smoothies to think quicker
Cinnamon is already popular among people wanting to lose
weight or add muscle, thanks to its ability to better regulate
blood sugar levels. But new research from the Journal Of
Neuroimmune Pharmacology suggests it can also improve
mental health by stimulating the plasticity of hippocampal
neurons, which improves memory and learning. Sprinkle
some into your post-workout shake, or even your morning
black coffee, to start to think quicker.

78 | December 2016
 Fuel | Nutrition Tips

Mineralwealth
While youre getting vitamins from
your five a day, you might be missing
out on crucial minerals. Heres what
you need and how to get it

If youre health-conscious, youve

probably devoted a decent amount
of food-shopping time to worrying
about which vitamins youre loading
up on but in fact its the and
minerals half of the equation where
youre likely to be short-changing
yourself at the checkout. As a
functioning mammal, you need more
than 20 minerals to sustain your body,
and though youre certainly getting
Words Joel Snape Photography iStock

the trace amounts of some whatever

you eat (like boron and chromium),
there are other areas where you
might want to check if youre coming
up short. Here are the ten you need.

80 | December 2016
01
ZINC
02
MAGNESIUM
03
CALCIUM
04
SELENIUM
05
POTASSIUM
You can get Eating plenty of Technically a Its possible to Most people know
enough of this leafy veg and nuts? macronutrient, since overdo it side its in bananas one
mineral crucial to You might get you need it in large effects include reason to eat them
testosterone levels enough. Otherwise, amounts more increased when hungover
with a diet rich in you probably dont than a gram a day predisposition to is that you lose
meat and eggs, but if after vitamin can be beneficial. diabetes but, potassium as booze
youre deficient or D, magnesiums Its main effect according to a meta- dehydrates you
if you sweat a lot the second most is a lower risk of study published but a physically
then supplementing common deficiency osteoporosis in in the American demanding job or
will help, according in developed a 1994 study, it Journal Of Clinical regular workout
to a 2007 study. countries. Taken reduced fractures Nutrition, getting the habit means you
Otherwise, 5-10mg with food, 200- in elderly people balance right will need more than
daily will work as 400mg a day will and although you diminish your risk the average man. It
an antioxidant, as help your blood probably get enough of prostate cancer: helps heart, kidney
well as keeping pressure and insulin from your diet, more 200-300mcg a and organ function:
your immune sensitivity. Studies fibre will increase day is the sweet avocado, almonds
system in shape also suggest it can your bodys ability spot. Get it from and citrus fruits are
radically improve to process it. Aim brazils, tuna and high in it, and its
your quality of sleep. for 1,000mg a day. sunflower seeds. hard to overdose.

06
PHOSPHORUS MANGANESE
07 08
SULPHUR
09
IRON
10
COPPER
The second-most You dont need Your bodys third You probably Its crucial for bone
plentiful mineral much - your body most abundant already get enough and tissue integrity,
in your body (after stores roughly 15- mineral takes care of meat, nuts, dark but also for energy
calcium) can cause 20mg, which you teeth, bones and leafy greens and production: it
complications if could easily eat hair, as well as wholegrains are all actually works in
its too high (likely) in a day and its regulating insulin rich in it but its conjunction with
or low (less likely). essential for healthy function. You mainly worth checking, iron, so some cases
Your body uses it skin: researchers get it through amino because it helps of iron deficiency
to filter waste, to have found that acids so complete make red blood are actually
build strong bones manganese- sources of those, cells, and deficiency misdiagnosed
and teeth, and in deficient diets including meat and (anaemia) can lead copper-ingestion
nerve signalling. can lead to rashes fish, are best. Top up to fatigue, dizziness problems.
Get 700mg a day and worse. Get it with asparagus, and lack of energy. Mushrooms and
from meat and from your morning garlic and onions. Theres evidence it spinach are both
milk or, if youre oats, and throw could even improve good sources it
a vegan, by eating in a handful of your attention isnt affected by
wholemeal bread raspberries or a span. Vegans heat, so toss some
rather than refined. dash of cinnamon should consider in a pan with your
to keep topped up. supplements. morning eggs.

December 2016 | 81
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 Trainer
12
16

Your blueprint for success

BEYOND
THE
BENCH Timetostoplyingdown
onthejob.Whetheryour
goalsstrength,sizeor
healthiershoulders,there
arebettermovesthan
theflatbenchpress
Words Joel Snape Photography Glen Burrows Model Tom Eastham

December 2016 | 85
Trainer | New Chest Moves

FOR BONUS
ABS WORK
1 WHY Rings arent just for the gym show-offs.
According to a 2014 study published in the Journal Of
Strength And Conditioning Research, doing press-ups
on a suspension trainer leads to increased muscle
activation in the abs, delts and pectoral muscles.
HOW Start with your feet on the floor, at an angle
thatll let you get a few reps done. Brace your core
RING and glutes to keep your body in a straight line. Once
you start to caterpillar, stop the set. Once you can
PRESS-UP do a handful of reps, move to elevating your feet to
the same level as your hands, says trainer Adam
Wakefield. Then add a weight vest to make it tougher.

86 | December 2016
2 3 4 5
FOR GO-
ANYWHERE GAINS
FOR HEALTHY
SHOULDERS
FOR MAXIMUM
PEC ACTIVATION
FOR T-SHIRT
MUSCLE

BAND FLOOR EARTHQUAKE DUMBBELL

PRESS-UP PRESS FLYE BENCH
WHY Once you WHY No bench WHY Yes, it takes WHY Technically, the
can do more than a required. Also, if some setting up main function of the
dozen strict press- you have shoulder and you might get pec muscles during
ups, youre mainly or elbow pain from odd looks but pressing exercises
working on muscular benching, the floor the flye is a better is transverse
endurance, not press automatically chest-builder than adduction, or
building muscle. corrects your form the bench, and this bringing the arms
Using a band adds while reducing leg is its ultimate form. towards the
resistance, and a drive so theres Adding resistance centre of the body.
2015 study found more triceps focus. bands to kettlebell Obviously, during a
that band press-ups HOW Start by going flyes will make your barbell bench press,
at similar levels of one-armed as chest work harder your hands cant
exertion to a bench well as being able in order to stabilise move inwards, so
press produced to manoeuvre the the weights, says the alternative is the
similar gains. Work dumbbell into place Wakefield. Itll build dumbbell version,
your pecs at home more easily, youll a chest to treasure. which offers higher
with a heavy band engage your core to HOW Grab a pair of pec activation and
(8.99, wolverson- stabilise the weight. kettlebells start a greater range
fitness.co.uk). If youre ready to with the 12s and of motion.
HOW Wrap the graduate to the two- wrap resistance HOW For best
band around your arm version, use a bands around the results, let your
back and grip the moderate weight handles. Lying on a hands go below
ends. Keep your for high reps: lower slight incline, bring chest level at the
hands slightly it until your triceps them overhead bottom of the move
below shoulder touch the floor, in a flye motion, and then bring the
level to protect your then press up. To then lower. Keep dumbbells together
shoulders and lead really engage your the movement at the top when your
to better muscle chest, squeeze the very slow and arms are straight. If
activation. Three dumbbells together controlled, says youve experienced
sets to near failure, as you press, then Wakefield. Superset shoulder issues,
twice a week, will switch to normal ten of these with ten use a neutral grip,
set you on the floor presses when ring press-ups for a which means palms
road to strength. you hit failure. killer chest workout. facing inwards.

The dumbbell bench

press maximises
pectoral activation

December 2016 | 87
 Trainer | Kettlebell Masterclass
Twobells,doublethegains
Once you have become comfortable with basic
kettlebell moves like swings, cleans and snatches
using a single weight, you can start to do versions
of those exercises with two kettlebells. Using
two kettlebells is more of a skill challenge
because it increases the level of difficulty so it
requires more stability, balance and control, says
Photography Glen Burrows
Ashton Turner from Londons Evolve 353 gym.
The best thing is its a simple way of increasing
the load because its easier to use two 16kg
kettlebells than it is to use a single 32kg one.
88 | December 2016
HOW TO DO IT
Do three sets of ten reps for
each exercise, resting for 45
seconds between sets and 90
seconds between exercises.
For the second move, each
rep involves pressing each
kettlebell overhead once. To
keep progressing, add a rep
to every set each time you
train, until youre doing 15
reps in each set. After that,
use heavier kettlebells and
go back to doing ten reps.
WHY IT WORKS
Theres no cheating when using
two kettlebells. The increase
in weight from one to two bells
is significant, so your muscles
have a much bigger demand
placed on them. You also need
to make sure that you move the
weights in the same way: you
cant perform a double kettlebell
snatch with the weights ending
up in different places because
youll injure your shoulders. In
this workout, precision is key.
 1 DOUBLE SWING
HOW Drive your hips through until youre upright in
a neutral position (this activates your glutes). Aim
to keep your forearms tight to your hips until you
reach neutral. As your arms come up, squeeze your
glutes to prevent overextending your lower back.
EXPERT TIP Make sure your feet are a bit wider
than they would be for a single-arm swing, says
Turner. That will ensure that you have enough room
for both weights and are able to effectively load
your hips to work your glutes and hamstrings.

MEET THE EXPERT

Ashton Turner is
the co-founder
of Evolve 353
gym in London
(evolve353.com).
He has worked
with clients across
multiple training
disciplines including
kettlebells, Olympic
2 SOTS PRESS
lifting, strength
HOW Stand upright with the kettlebells in a EXPERT TIP This is a great test of hip, thoracic
and conditioning
racked position (by your shoulders, elbows spine and shoulder mobility and stability, says
and Pilates.
tucked in), then sink into a deep squat. Press Turner. Start light and try to sit deep into the squat.
the kettlebells overhead alternately, looking at Emphasise the twist in your spine as you press the
the moving weight throughout the exercise. weight overhead to open up your shoulders.

December 2016 | 89
 WORTH

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To get your FREE 7-day trial pack visit www.convits.com/freetrial and use promo code TRAIN7
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 Trainer | Kettlebell Masterclass

When youre doing double

snatches, make sure you
dont get pulled out of
position and round your back
as the weights travel
back down.

3 DOUBLE SNATCH
HOW Swing the bells between your legs,
then drive forwards with your hips to
swing them up in an arc. When the bells
gets to just below chest height, bring your
elbows back and slide your hand under and
around the kettlebells while using their
momentum to finish with them overhead.
EXPERT TIP Try to avoid moving your
hands under the bell and then pressing
up in a separate movement, says Turner.
This should be one movement and as
smooth as possible, using the momentum
of the kettlebell. Using two kettlebells
really increases the skill level because
you need to make sure your shoulders
are moving in the same direction to avoid
putting too much stress on the joint.

December 2016 | 91
Trainer | Kettlebell Masterclass
4 DOUBLE CLEAN
HOW Swing the kettlebell between your legs and drive your
hips forwards. Once the bell passes stomach height, draw your
elbow back and slide your hand under and around the bell to
catch it in the rack position, then lower the bell in an arc.
5 DOUBLE OVERHEAD PRESS
HOW Start in the rack position with the kettlebells at shoulder
height and your elbows tucked in to your sides for support.
Press the weights directly overhead, using the most efficient
path possible to minimise the stress on your shoulder joints.
92 | December 2016
EXPERT TIP Make sure the kettlebells dont travel too far
away from your body, says Turner. Its really important that
you drive with your hips to get the kettlebells moving, but dont
push your hips past neutral - that will stress your back.
EXPERT TIP This will challenge your shoulder stability, says
Turner. Make sure you press both kettlebells overhead with
your elbows directly below the weights, and ensure that you
finish with both weights directly above your shoulders.
 You keep heading back to the gym to beat yesterdays personal best.
We keep heading back to the R&D lab to accomplish the same thing.
Progress. Its what drives Optimum Nutrition to keep finding better tasting,
more effective formulations to support the efforts of any adult pursing physique
transformation and athletic performance goals. Think of us as your most
reliable training partner the one that hasnt missed a workout since 1986.
Lets keep raising the bar together.

w w w.o n a c a d e m y.c o .u k
 Trainer | Body Part Workout

Abetterwayto
biggerbiceps
Followthissix-movesupersetsworkout
tobeefupyourbicepsinnexttonotime
Weve got good news and bad news. The good news
is that building big, T-shirt filling biceps is easy. The
bad news is that if you follow this biceps-building
workout to the letter, then in a months time youre
going to need to splash your cash on buying some
new tees that you can get your new arms into.
The plan is simple: its a six-move workout
made up of three supersets. Do the moves in order,
sticking to the sets, reps, tempo and rest periods. Do
it twice a week, aiming to increase the weights youre
lifting every second session. This will consistently
keep your biceps muscles out of their comfort zone
and expose them to an ever-increasing workload,
which is the key to impressive muscle mass gains.
The best bit aside from building bigger biceps
is that you simply incorporate this into your existing
programme. To avoid overtaxing the muscles, drop
any biceps moves youre already doing and replace
them with pressing moves that work the chest, triceps
and shoulders to help keep your body balanced.

Howtogetthemostoutofthisworkout
MOVE THROUGH SQUEEZE AT THE STRETCH AT
Do this workout twice
A FULL RANGE TOP OF THE MOVE THE BOTTOM a week for four weeks,
Moving your At the top of every At the bottom of increasing the weights
Photography Tom Miles Model Richard Scrivener

muscles through the rep (when your every rep (when every week, to add serious
full range of motion hands are closest to you arms are fully
will engage the your chin), squeeze straight), stretch
size to your biceps
maximum number your biceps as hard your triceps as hard
of muscle fibres, as possible for one as possible for one
which is the key to second. This will second. This will
faster growth. And fire up extra muscle help ensure you
avoid swinging the fibres to hold the go through a full
weights up using weight steady and range of motion, as
momentum cheat increase blood well as removing
reps will hinder, not flow for a muscle- any momentum
help, your gains. building pump. from your reps.

94 | December 2016
USEYOURMIND
TOBUILDMUSCLE
Thethreementalworkoutrulesto
followtoaccelerateyourprogress

VISUALISE THE MOVE

Why? Thinking about how your
biceps are contracting to move
the weight will build quicker
neural pathways between your
brain and biceps. The faster they
fire, the faster you grow.

COUNT THE TEMPO

Why? Sticking to the detailed
tempo will expose your biceps
to more tension. Counting the
two-second lowering part - in
your head, ideally - will make
sure you dont rush your reps.

GO HIGH TO LOW
Why? Counting down your
reps will help you push through
hard sets because you know
the end is in sight. Counting up,
especially for long sets, makes
it harder to stay motivated.

December 2016 | 95
 Trainer | Body Part Workout

1A
DUMBBELL
CURL
Sets 3
Reps 12
Tempo 2111
Rest 0sec

Lie on an incline
bench with a weight
in each hand with
palms facing
forward. Curl the
weights up, pause at
the top, then lower
back down under
complete control..

1B
HAMMER
CURL
Sets 3
Reps 15
Tempo 2111
Rest 60sec

Using a lighter set of

dumbbells than in
exercise 1A, lie on
the incline bench
with palms facing
each other. Curl Squeezeyour
them up, pause at bicepsatthetopof
the top, then lower thelifttoworkyour
under control. musclesharder

2A
PREACHER
CURL
Sets 3
Reps 10
Tempo 2111
Rest 0sec
Sit at a preacher
bench holding an
EZ-bar with an
underhand grip.
Curl the bar up
to the top, pause
and squeeze, then
lower the bar slowly
until your arms
are fully straight.

December 2016 | 97
Trainer | Body Part Workout
2B
PREACHER
REVERSE
CURL
Sets 3
Reps 10
Tempo 2111
Rest 60sec

With the same

weight on the
EZ-bar as in 2A,
change your grip to
a double-overhand
hold. Curl the bar up,
pause, then lower
until your arms are
fully straight.

3A
CABLE
BAR
CURL
Sets 3
Reps 15
Tempo 2111
Rest 0sec

Hold a straight bar

thats attached to
the lower pulley.
Keeping your
elbows by your
sides, curl the bar
up, pause, then
lower under control.

3B
CABLE
HAMMER
CURL
Sets 3
Reps 15
Tempo 2111
Rest 60sec
Reduce the weight
by a plate or two
and switch cable
attachments to a
double-handed
rope. Hold it with
palms facing .Curl
it up, pause, then
lower under control.

98 | December 2016
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BUY IT AT
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Therouteto
fasterrunning
Whetheryourerunningforfun,timeormedals,makesureyou
followthesefivehigh-performancetipstofinishfaster
Trainer | Running Tips
45sec
DONT HOLD STRETCHES
Holding a static stretch for up to 45 seconds
will significantly reduce that muscles
ability to exert explosive power, regardless
of age, sex or fitness level, according to an
analytical review of 104 papers that studied
stretching and athletic performance.
1
WARM UP RIGHT
Static stretching wont warm your muscles up in a way that allows
you to run faster. In fact, it will be detrimental to your performance
because it will relax your leg muscles to the extent that they are
less efficient at propelling you forward. In a US study, runners
who completed a sit-and-reach test before running had a worse
running economy than those who didnt, because their hamstrings
were too relaxed. Perform dynamic stretches instead, such as high
knees or walking lunges, to get your leg muscles fired up.
December 2016 | 101
 Trainer | Running Tips

2
SET THE PACE
Its tempting to charge off at the gun when
180
youre feeling fresh but you need to hold
back if you want to finish fast. Starting too
fast will increase oxygen consumption STRIDE FREQUENCY
and blood lactate levels the two key Elite runners average between 180
indicators of performance faster than and 200 steps a minute, regardless
running at a consistent pace, according of whether they are a sprinter, middle
to research in the European Journal Of distance runner or marathon runner,
Applied Physiology. Work out equal mile or according to research conducted
kilometre splits that will give you a new PB at multiple Olympic Games.
and stick to them. Even if you feel you have
more in the tank, save it for a sprint finish.

3
KEEP STRIDES SHORT
You may think the longer your stride length,
the faster youll finish. Unless youve got
Inspector Gadget legs, youd be wrong.
Reducing your stride length improves
running economy and cuts the time you
spend in contact with the ground, which
makes you faster. This was the conclusion of
a Japanese study that found an 18% increase
in stride frequency reduced impact forces,
making runners more efficient, faster and
less likely to suffer joint or muscle injury.

4
BREATHE EASY
Were pretty sure youre aware that you
need to breathe if you have any hope
of setting a new record time. But its
important you try to keep your breathing
as easy and relaxed as possible when
racing. Once exercise intensity becomes
moderately hard - as it will be if youre
chasing a new PB - the most efficient
breathing strategy is in through the mouth
and out through the nose to maximise
oxygen intake, according to a study from
Liverpool John Moores University.

5
WORK UP A THIRST
Instead of necking water or a sports drink
every kilometre, only take a sip when
you are thirsty, according to advice from
USA Track and Field. Its more important
to start the race well hydrated (check
your urine, which should be clear or very
pale yellow) than to start dehydrated
Photography Getty

and overcompensate by drinking too

much water too often during your race.

102 | December 2016

LondontoParis
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Trainer | FitBrit 2016
Areyounumberone?
EnterFitBrit2016,theUKsbiggestandbest
fitnesschallenge,withyourfreegympass
Theres still time to enter the 2016 FitBrit
challenge, but you need to move fast if you want
to take part and even faster if you want to set a
time that will get you into Decembers final.
FitBrit is the UKs biggest and best fitness challenge
and were searching for the countrys number one
amateur athlete. And with three categories to enter
- Open, Masters and Team - there are more reasons
than ever to set your sights on being best of British in
the ultimate test of speed, strength and stamina. Read
the column on the right to find out how the challenge
unfolds, then sign up today to get your FREE three-day
Fitness First gym pass at fitnessfirst.co.uk/fitbrit.
104 | December 2016
800M RUN
Start on a stationary treadmill with a 0%
incline. The timer starts when the speed is
selected and the enter button is pressed.
30 KETTLEBELL SWINGS
Men 24kg / Women 16kg
Hold the kettlebell between your legs
with both hands. Use your hips and glutes
to swing the kettlebell up with straight
arms, raising it to shoulder height.
20 VIPR TILTS
Men 20kg / Women 12kg
Stand the ViPR on its end and grip the
top end with one hand. Bend your knees
slightly, then step to the side and lower the
ViPR to the floor. Switch hands and repeat
on the other side. Continue, alternating
sides the ViPR must touch the floor on
both sides. One rep equals one floor touch.
10 BURPEE BOX JUMPS
Your chest must touch the floor at the
bottom of the move with your hands off the
floor to ensure strict form is followed. Jump
up onto the box with your heels landing on
it. Every time you land on the box is one rep.
1.5KM BIKE
Men level 14 / Women level 12
The spin and wheel freewheeling
technique is not allowed and your feet
must be secured in the pedals at all times
10 PARALLETTE SHOOTERS
Kick through the parallettes without
touching the floor to full extension each
side. Each kick-through is one rep.
20 KETTLEBELL SUMO
DEADLIFT HIGH PULLS
Men 20kg / Women 12kg
Grasp the kettlebell handle with
both hands. Pull it from floor to chin
height with full hip extension.
30 SANDBELL RAINBOW SLAMS
Men 7kg / Women 5.5kg
Hold the sandbell in both hands to one side
of your body. Raise it up over your head
and slam into the floor on the other side of
your body. Thats one rep. Alternate sides.
400M ROW
Men 140 drag factor / Women 130
Set the drag factor to the correct
level and start rowing. Your feet
must be strapped in throughout.
natural
 Trainer | One-Kit Workout

Powerplate
Makebigchangesinlesstimewith
thistotal-bodyweight-plateworkout
How often do you get to the gym only to
find that the dumbbells and barbells are
Pick a weight plate that all taken? Its often the case during peak
allows you to perform periods, but theyre busy for a reason for
all the reps with correct many, its the only time they can train, and a
lack of training equipment can quickly derail
form throughout while still a session. But with this one-kit workout
providing a challenge youll never be left twiddling your thumbs
again. All you need is a single weight plate
to do the five moves in this total-body
muscle-building and fat-burning workout,
and the best bit is you can get it done in
little more than 20 minutes. Make sure
you warm up first with some bodyweight
press-ups, squats and lunges and some
dynamic stretches, then youre good to go.

HOW IT WORKS
This workout has five moves.
The first two moves are paired
in supersets. Do all reps of
move 1A, rest for 10sec, then do
Photography Hugh Threlfall Model Toby Rowland

all five reps of 1B, then rest for

60sec. Repeat this for four total
sets, then move on to exercise
2, which is a straight set.
Perform this move as instructed,
rest, then repeat. The final two
moves are another superset,
which follows the same pattern
as the first one. Keep your
chest up and abs, lower back
and glutes engaged throughout
to maintain good form.

December 2016 | 107

Trainer | One-Kit Workout

A B

1A PLATE PRESS UP HOW WHY PROGRESSION

Sets 4 With a plate on your upper back, The extra weight increases the At the bottom of the move
Reps 8-10 bend your elbows to lower your difficulty of the move, forcing pause for two seconds, then
Rest 10sec chest down. Then press back up. your muscles to work harder. press back to the start.

A B

1B ONE LEG PLATE ROW HOW WHY PROGRESSION

Sets 4 (two each leg) Hinge forwards at the hips. It works your back and biceps, Hold the plate against your
Reps 8-10 Raise your back foot and row while standing on one foot also chest for a two-count,
Rest 60sec the plate up to your chest. activates your core more. squeezing your biceps and back.

108 | December 2016

 Keep your heels off the
floor for the duration of
the set to keep your lower
abs engaged and work
your muscles harder

2 WEIGHT PLATE CARRY HOW WHY PROGRESSION

Sets 4 (two each hand) Stand tall holding a plate in It works your grip strength as Hold a plate in each hand to
Time 30sec one hand. Keeping your chest well as most major muscle increase grip strength and
Rest 60sec up, walk for 30 seconds. groups to raise your heart rate. work every muscle harder.

December 2016 | 109

Trainer | One-Kit Workout

A B

3A LUNGE PRESS HOW WHY PROGRESSION

Sets 4 Hoid the plate and take a big step This is another total-body move Do a double press when at the
Reps 6 each side (alternating) forward to lunge down while that requires your core to work bottom of the lunge to work
Rest 10sec pressing the plate overhead. overtime to stabilse your body. your shoulders and core harder.

A B

3B WOODCHOP HOW WHY PROGRESSION

Sets 4 (swap sides each set) Hold the plate to one side It works your shoulders as well Once you can do ten reps
Reps 10 of your body then raise it as your obliques (side abs) with ease, increase the rep
Rest 60sec diagonally, with straight arms. to maintain torso stability. count by two reps per set.

110 | December 2016

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Getyour28dayfatlossplan
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Toorderyourcopyvisitmagbooks.com
Buildabigchest
injust28days
Followthisfour-week
chest-focusedtraining
plantobuildserioussize
andstrengthfast
 Trainer | Body Work
Most people never build
the big chest they want
for one very simple
reason - they dont train
it hard enough or often
enough. One weekly
session of bench pressing
then a few press-ups
just wont break down
enough fibres to provide
the stimulus your
Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Daniel Ventura
muscles needs to rebuild
and become bigger and
stronger. But following
this four-week workout
will spur your body into
action, because youll be
training your chest twice
a week (alongside two
total-body sessions) with
one strength-focused
chest workout and one
bodybuilding-style
workout. It gives you
the best of both worlds
so you build a bigger
and stronger chest.
Yourfour-weekbigchestplan Hereshoweachweekoftheplanisstructured
Workout1 Workout22
Workout
Chest1 Totalbody1
114 | December 2016
TEMPO
TRAINING
To get the full effect
from these workouts,
you need to stick to
the four-digit tempo
code for each exercise.
The first digit indicates
how long in seconds
you take to lower the
weight, the second
how long you pause
HERES HOW THE PLAN WORKS at the bottom of the
This months four-week workout is made up of four sessions a move, the third how
long you take to lift
week, two of which (workouts 1 and 3) focus on your chest. The first the weight, and the
weekly chest workout is based on established strength-training
set and rep ranges (higher sets of lower reps), while the other
final digit how long
you pause at the top.
chest-specific session is based on bodybuilding principles (low X means that part
sets of higher reps). The result? A bigger and stronger chest. of the move should
The other two workouts are total-body sessions to keep be done explosively.
The accumulated
your other major muscle groups growing, as well as providing the
time under tension
intense fat-burning stimulus need to keep your belly in check.
All the workouts are made up of five moves. The first two
increases your heart
rate to burn fat and
moves are big, compound lifts done as straight sets, so you can break down muscle
go heavy to push yourself as hard as possible. The final three tissue so its rebuilt
moves make up a tri-set, which means youll do them in order bigger and stronger.
with minimal rest until youve completed all the reps of the third Keep each rep smooth
and controlled so
move. Do the workouts in order, sticking to the sets, reps, tempo
and rest periods detailed, and youll add serious size and strength
your muscles not
momentum do
to your chest, while also building bigger arms and shoulders. the work.
Workout3 Workout4
Chest2 Totalbody2
IT TAKES BALLS
TO GO FOR LONGER

WORK WORKOUTS EVERYTHING IN BETWEEN

WWW.BOUNCEFOODS.COM
Trainer | Body Work

Workout1

CHEST1

1
BENCH PRESS
Sets 5 Reps 5
Tempo 10X0 Rest 60sec
Lie on a flat bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start.

2
INCLINE BENCH PRESS
Sets 5 Reps 5
Tempo 10X0 Rest 60sec
Lie on an incline bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start.

116 | December 2016

 3A
INCLINE DUMBBELL PRESS
Sets 4 Reps 8
Tempo 2010 Rest 20sec
Lie on an incline bench holding
a dumbbell in each hand by
your shoulders. Brace your
core, then press the weights
up until your arms are straight.
Lower them back to the start.

3B
INCLINE DUMBBELL FLYE
Sets 4 Reps 10
Tempo 2111 Rest 20sec
Lie on an incline bench holding a
dumbbell in each hand above
your face, with your palms facing
and a slight bend in your elbows.
Lower them to the sides, then
bring them back to the top.

3C
PRESS UP
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Get into position with your
feet together and hands
underneath your shoulders.
Brace your core so your
body is straight from head
to heels. Bend your elbows
to lower your chest, then
press back up powerfully.

December 2016 | 117

Trainer | Body Work

Workout2

TOTALBODY1
TOTAL BODY 1

1
SQUAT
Sets 5 Reps 8
Tempo 2010 Rest 60sec
Stand tall with a bar across
the backs of your shoulders.
Keeping your chest up and core
braced, squat down as deep as
you can. Drive back up through
your heels to return to the start.

2
CHIN UP
Sets 5 Reps 8
Tempo 2010 Rest 60sec
Hold a bar with an underhand
grip. Brace your core, then pull
yourself up until your chin is
higher than the bar. Lower until
your arms are straight again.

118 | December 2016

 2A
OVERHEAD PRESS
Sets 4 Reps 12
Tempo 2010 Rest 20sec
Hold a bar with your hands wider
than shoulder-width apart.
Keeping your chest up and core
braced, press the bar overhead
until your arms are straight.
Lower it back to the start.

2B
BENT OVER ROW
Sets 4 Reps 12
Tempo 2010 Rest 20sec
Hold a barbell with an overhand
grip, hands just outside your
legs. Bend your knees slightly,
brace your core, then pull the bar
up, leading with your elbows.
Lower it back to the start.

2C
GOOD MORNING
Sets 4 Reps 12
Tempo 2111 Rest 60sec
Stand tall holding a light
barbell across the backs of
your shoulders, feet shoulder-
width apart. With your core
braced, bend forwards slowly
from the hips, as far as your
hamstrings allow but not past
horizontal. Return to the start.

December 2016 | 119

Trainer | Body Work

Workout3

CHEST2
1
INCLINE BENCH PRESS
Sets 3 Reps 12
Tempo 4010 Rest 60sec
Lie on an incline bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start. This uses the same
moves as Workout 1 but
with different protocols
low sets and high reps
to focus on increasing
muscle mass

2
BENCH PRESS
Sets 4 Reps 12
Tempo 4010 Rest 60sec
Lie on a flat bench holding a
barbell with your hands slightly
wider than shoulder-width apart.
Brace your core, then lower
the bar towards your chest.
Press it back up to the start

120 | December 2016

 3A
INCLINE DUMBBELL PRESS
Sets 3 Reps 12
Tempo 3010 Rest 20sec
Lie on an incline bench holding
a dumbbell in each hand by
your shoulders. Brace your
core, then press the weights
up until your arms are straight.
Lower them back to the start.

3B
INCLINE DUMBBELL FLYE
Sets 3 Reps 15
Tempo 2010 Rest 20sec
Lie on an incline bench holding a
dumbbell in each hand above
your face, with your palms facing
and a slight bend in your elbows.
Lower them to the sides, then
bring them back to the top.

3C
PRESS UP
Sets 3 Reps 20
Tempo 2111 Rest 60sec
Get into position with your feet
together and hands underneath
your shoulders. Brace your
core so your body is straight
from head to heels. Bend your
elbows to lower your chest,
then press back up powerfully.

December 2016 | 121

Trainer | Body Work

Workout4

TOTALBODY2
TOTAL BODY 2

1
FRONT SQUAT
Sets 5 Reps 8
Tempo 2010 Rest 60sec
Stand tall with a bar across the
front of your shoulders with
elbows up. Keeping your core
braced, squat down as deep as
you can. Drive back up through
your heels to return to the start.

2
RACK PULL
Sets 5 Reps 8
Tempo 2111 Rest 60sec
Stand tall in front of a barbell
resting on safety bars at knee
height. Using a double overhand
grip, bend down and deadlift the
bar up, squeezing your shoulder
blades together at the top.

122 | December 2016

 3A
STANDING DUMBBELL
BICEPS CURL
Sets 4 Reps 12
Tempo 2010 Rest 20sec
Stand with dumbbells by your
sides, palms facing forwards.
Keeping your elbows tucked in,
curl the weights up, squeezing
your biceps at the top. Lower
them back to the start.

3B
TRICEPS EXTENSION
Sets 4 Reps 12
Tempo 2111 Rest 20sec
Stand tall holding a dumbbell
over your head with both
hands, arms straight. Keeping
your chest up, lower the
weight behind your head, then
raise it back to the start.

3C
LATERAL RAISE
Sets 4 Reps 12
Tempo 2111 Rest 60sec
Stand tall, holding a light dumbbell
in each hand with palms facing.
Keeping your chest up and a
bend in your elbows, raise the
weights out to shoulder height,
then lower back to the start.

December 2016 | 123

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60 years of expertise in order of Organic Whey
shaving technology, and Protein from Motion
that shows in its sleekly Nutrition using code
designed Pace 6 Plus MENSFITNESS. Choose
(RRP 7.99). With six 100% Pure Whey, Raw
ultra-sharp blades, it Cacao for energy or
promises to provide your Coconut for fibre.
closest shave yet! Contains 20g of protein
Whats more, with and 5g of BCAA per
Dorcos subscription serving with absolutely
service itll be delivered nothing synthetic. RRP
straight to your door. 26.99-29.99 for 16
www.razorsbydorco. servings. Offer valid at
co.uk motionnutrition.com
until end of 2016.

Paradox Powerball
A two-minute fast spin with
Powerball drives significant
blood flow into the forearm,
loosening sore wrists and
elbows and greatly reducing
risk of tendon inflammation
during your workout. Spin
fast and Powerball rapidly
strengthens muscles -
Paradox Omega Sport is aids optimum performance and spin slow and its 100%
recovery. The omegas and powerful polyphenol antioxidants in non-impact resistance is a
Paradox help prevent inflammation, benefit the cardiovascular solution for carpal tunnel
system and boost concentration during regular exercise. Paradox syndrome (CTS), and
brings together the best from the Arctic and Mediterranean diets tennis and golfers elbow.
to create a unique blend designed to be more effective for longer. powerballs.com 25% off
For more info visit www.paradoxoil.com with code MENSFITNESS

2UNDR DuMaurier
What does Performance in The Commodore by
your Pants feel like? Du Maurier Watches is
2UNDR Athletic a Swiss-made diving
Performance Underwear watch limited to only
features the revolutionary 125 pieces. A classic
#JoeyPouch to hold, uplift combination of style
and naturally enhance your and performance, its
most valuable assets. We a true dress-diver that
guarantee that you wont looks as good with a suit
wear any other underwear as it does in the water.
once youve tried 2UNDR. Choose the Commodore
This is not underwear as with tan leather strap.
you know it! The perfect 465. www.
gift this Christmas. dumaurierwatches.com
RRP from 19.99
www.2undr.eu.
 Gear | Wearable Tech

COMPETES SAKE
One of the best ways
for runners to get
fitter and faster is to
engage in competition
with other people.
The Nike+ Run Club
app lets you do just
that, allowing friends
to challenge you and
giving you access to
shared run summaries
to keep the rivalries
friendly, it even lets
you send virtual fist
bumps direct from
the watch. Or wrist
bumps, perhaps.
Photography Danny Bird

Never seen any reason to splash out on an Apple

Watch? Well, if youre a runner, thats definitely no
longer the case. The tech giant has collaborated with

Readyforaction
Lookingforaneasy-to-use,stylishwearablegadget
thatllhelpyougetfitterandfaster?Looknofurther
Nike to create the new Apple Watch Nike+, a smartwatch
designed specifically for running. You can open the
Nike+ Run Club app with a quick tap, giving you fast
access to coaching plans that adapt to your progress, as
well as motivation and guidance from top coaches. Its
built-in GPS means you dont have to take a phone along
to track your route. The hardwares also been optimised
for athletes, with a super-bright display that allows you
to check your data in any conditions, and perforations
added to the hi-tech fluoroelastomer strap for better
ventilation. In short, its the ideal running partner.
From 369, apple.com/uk and nike.com

130 | December 2016