MNH 6PackSolutionsManual

FAST WORKOUTS THE ABS DIET WEIGHTLOSS SUPPS
100 PAGES OF BRAND NEW TIPS TO BUILD A KILLER BODY
FASTER RESULTS MADE SIMPLE THAT REALLY WORK

EAT YOUR WAY TO
A LEANER BODY
CORE
6-PACK SOLUTIONS MANUAL

This book contains all the nutritional information
you need to burn fat fast. Combine this with two
6SOLUTIONS
PACK
MANUAL
chapters of 15-minute abs workouts, which you can
do at home or in the gym, and you have the complete
programme for a chiselled six-pack
VALUES
CORE STRENGTH FOR EVERYONE: BEGINNER TO ADVANCED

DETAILED ANATOMICAL SIX-PACK EXPLANATIONS
THE MOST DELICIOUS FAT-BURNING MEALS EVER INVENTED
ˉ
TAKE THE SIX-PACK CHALLENGE! OUR TOUGHEST 15-MINUTE WORKOUT EVER
COMPLETE GUIDE TO FAT-BURNING AND ENERGY BOOSTING SUPPLEMENTS
COVER PHOTOGRAPHY: GETTY

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SIX-PACK
NUTRITION
& WORKOUTS
BS
T S
O LID
A
E N
RO C
N
K-S
T
C O
FAT-BURNING PRINCIPLES
1) KEEP A RECORD happen overnight.
Keeping track You need at least
of progress will four weeks before
help you stay you’ll see a real
motivated. Record difference. Devise
6 ABS ANATOMY your workouts in a plan you can
Here’s our map of the muscles that the charts in this stick to for the
make up your midriff. Understanding book. Monitor your long term and you
how they all work is key to building body, too, but… will get the body
them effectively and achieving the you want.
fat-burner’s ultimate prize: a six-pack. 2) MEASURE,
DON’T WEIGH 4) EAT RIGHT
Muscle weighs more This book has
than fat, so don’t everything you
focus on the number need to plan filling
on the scales, but meals that won’t
instead measure fill you out. It
your body – belly, will show you that
chest, arms etc eating to lose
– to see if you’re weight isn’t about
growing and denial, just the
8 NUTRITION PLANS shrinking in the importance of
From shopping lists to weekly meal right areas. eating the right
planners and supplements, this foods at the right
chapter has all you need to ensure 3) BE CONSISTENT time: you’ll never
that your 15-minute fat-burning Fat burning doesn’t go hungry again.
workouts really hit the spot.
4 Men's Health
MINUTE
FAT-BURNING
six-pack
CONTENTS
Editor Tom Stone
Art Director Graeme Sapsed
Designer Andrew Sumner
Sub Editor Rachelle Harry
Production Roger Bilsland
T
his book is packed with workouts
that will help you to carve out
a six-pack. However, the first
38 GYM WORKOUTS chapter is without doubt the most
These 15-minute blasts can be important and there’s not a single
done on their own as fat-searing crunch, dumbbell or Swiss ball to
ab-carving sessions or tagged on be seen. That’s because it’s about
the end of another workout from the fuel that you put in your body.
this set for a killer gym session. You can lift the heaviest weights or
put in endless treadmill sessions,
but all your effort will be for nothing
if you fail to get your nutrition right.
If you run your body on junk, you
will only end up with rubbish results.
It’s a common misconception that
a disciplined workout regime means
you can eat whatever you like and get
away with it. Nothing could be further
from the truth. But the suggestions
62 HOME WORKOUTS in this book will enable you to build
All these workouts can be done with a sustainable eating plan that will
minimal equipment, so if you’ve got guarantee results for the rest of your
15 minutes to spare at home you can life. Oh, and don’t forget to squeeze
quickly blast through one of these in a 15-minute six-pack workout when
superb six-pack-building sessions. you have a moment...
15-minute fat-burning workouts 5

CORE VALUES
Once you’ve burnt enough
belly fat you’ll begin to see
your abs, which has benefits
way beyond just looking good…
E
verybody wants a flat belly, one that doesn’t jiggle
and ooze out over the belt line. A lean, hard waist is
a badge that says you pay attention to what you
eat and you keep fit. You’re disciplined, responsible and
healthy, three things women tend to look for in a man.
But beyond vanity and attraction, there are many other
reasons to shore up your core. Like a hub on a bicycle
wheel, your core is critical to the strength and stability
of your entire body. If your core is weak, you are weak.
Renowned fitness coach Mark Verstegen, author of
Core Performance, says strengthening your abs and all
the back and oblique muscles that support your spine is
like giving yourself a full-body makeover. It will make
you feel younger, stronger, even smarter. Here are three
3
more key reasons why six-packs are the best…
1 The stronger your core, the taller and leaner you

will look because this muscular scaffolding holds
in your belly and lengthens your skeleton.
2 Working the deep abdominal muscles and

supporting muscles running up and down the spine
creates a corset-like brace that makes you much
less vulnerable to back injuries.
3 A well-tuned core improves reaction speed and 5

even mental function. Since your spine is the
messenger between body and brain, having a stable
ILLUSTRATION: SPOOKY POOKA AT DEBUT ART
and aligned spine allows your brain to receive

messages more efficiently so you’ll get better
at almost everything, says Verstegen.
For these reasons and many more, the abs workouts

in this book may be the most important ones you do all
week. Your core deserves your focused effort. The best
news is that they require only 15 minutes of your time.
6 Men's Health
ABS ANATOMY
LESSON
Your core, the girdle of
muscles that stabilise the
spine, is made up of more
than two dozen muscles.
Get to know the key players:
six-pack
CONTENTS
1RECTUS ABDOMINIS
The six-pack muscles in front
of your belly that are activated
when you do crunches
2TRANSVERSE ABDOMINIS
1 Deep muscles under the six-pack
that help to pull your abdominal
wall inwards
2
3OBLIQUES
The abs muscles on the sides
of your torso that help you bend
to the side and resist rotation
4HIP FLEXORS
The muscles that allow you to flex
your hips and lift your upper legs
to walk and run are essential for
core strength
4 5LOWER BACK
The many muscles here play
a critical role in core mechanics
by keeping your spine stable
when you bend backwards

CHAPTER
NUTRITION
PLANS
ON
NE
Workouts are only one
half of the 15-minute
fat-burning equation. To
see the results you want
it is essential to get
your eating right. This
chapter will show you
exactly how to do it.
10 FAT BURNING
MADE SIMPLE
16 SHOP YOUR WAY LEAN
18 SIX-PACK MEAL DEALS
22 THE 7 TASTIEST
FAT-BURNING RECIPES
30 SHORTCUTS TO
LOSING YOUR BELLY
36 EFFECTIVE PERFORMANCE
BOOSTERS
FAT BURNING
MADE SIMPLE
Here’s our Top 10 weightloss
foods. Find out what makes
them great, then turn the pagge
for their best recipes
01
MORNINGGLORY
Nature’s handiest protein
source teells your body
04
SOHOTRIGHTNOW
you’re full. Scramble OK, so you knoow
them for breakfast to capsaicin spikess your
red
duce yoour hunger all metabolism. Butt add it
day. Jourrnal of the to some tomato juicee
Americann College and you up your caloorie
of Nutritiion burn by a further 28%
%.
02
GOODCATCH 05
Tuna’s faatty acids raise JACKETREQUIRED
your leveels of leptin A good baked spud givves
to fill youu up faster. you 6g of fibre. Raisee
Eat moree to craave less your intaake 10g
and stayy on the straight a day to reduce your
annd increeasingly body’s faat storage.
narrow. Simple.
03
POTLUCK
Prootein, caalcium andd
minnimal caloories: eatt
yoghurt three times daily
to lose an extraa 22%%
weigght over threee moonths.
Univeersity of Tennnessee.
10 Men's Health
06
RACKITUP
Cinnamon
C innnamon reduces
redu
inssulin, so less
insulin, les sugar
is stored
is stored as fat, says
thee American Journal
Jou
of Clinical Nutrition.
08
THESTEAKS
Dig
gesting g food burnss
caloories, and siirloin is the
heavv yweight champ.
You burn 20% more with
proteiin than carbs.
09
six-pack
NUTRITION PLANS
DOYOURCRUNCHES
A low energy-dennsity
food – high in fibrre and
water but low in calloriies,
so you geet more in your
belly for leess on thhe scales.
07 10
RIGHTSLICE
PHOTOGRRAPHY DAN MATTHEWS
DUTCHMASTER Two slices give you 4.4g g

Cheese’s calcium can put of fibre, enough to slow
a hole in the lard on yoour digestiion soo you don’t
abs. Edam packs in more reach for thee high-fat
than any other optionn. crisps later in the day.

BREAKFAST
WRAP-AND-GOBURRITO
This breakfast wrap goes from pan to
mouth in minutes. Use its protein and
calcium combo to torch your spare
tyre fast while on your commute
TIME TO MAKE
6 minutes
INGREDIENTS
• 2 Tomatoes
• Red onion
• Jalapeño pepperr
• Garlic clove
• 2 Eggs
• Wholemeal
tortilla
• Edam cheese
NUTRITION
435 calories
28g protein
25g carbs
8g sat fat
01
Put a pan on the hob with
02
Break the eggs into a bowl,
03
Now lay the tortilla flat and
a dash of oil. Chop up the beat with a fork, then tip the spoon the eggs at one end.
veg and crush the garlic. lot into the pan. Keep the eggs Add a handful of grated Edam
Add a pinch of salt, then moving until they‘re as firm as and top with salsa. Roll it all
mix it all up. This is your your weight-loss resolve. up however you like and head
saddle bag-beating salsa. out to defeat the day.
12 Men's Health
LUNCH
SPICYTUNAMELTER
Sauces are back on your weightloss
menu. Along with tuna’s belly-filling
benefits, they will ensure your taste
buds don’t crave snacks later
TIME TO MAKE
8 minutees
six-pack
NUTRITION PLANS
INGREDIENTS
• 1 Tin tunaa,
• Reduced-ffat
mayonnaisse
• Dijon mustaar d
• Dried chilli flakes
• 2 Slices
wholemeal breead
• Mozzarella cheeese
NUTRITION
306 calories
44g protein
33g carbs
6g sat fat
01
Drain the fish, add just
02
Tastte testt: if the topping
03
Spoon the mixture on to two
enough mayo to wet it doesn’t have a bit of a kick, slices of wholemeal bread,
and about a teaspoon-sized add more chilli and mustard. shred some mozzarella cheese
blob of mustard. Sprinkle To hit your hunger pangs you on top and put them under the
chilli flakes throughout, have to taste the spice but grill until slightly brown.
and give it a good mix. be able to bear it.

DINNER
PEPPERCORN-CRUSTEDSIRLOIN
Forget celery and rice cakes: this is a man’s
meal for weightloss, combining three low-cal
big hitters for one fat-burning power move
TIME TO MAKE
166 minutes
INGREDIENTS
• Sirloin steak
• Olive oill
• Peppercornss
• Worcestter saucee
• A bakk ing pottatto
• Babby carrotts
• Soy sauce
• Sugarr
NUTRITION
5255 callories
67gg prottein
55g carbbs
4 g saat fat
PHOTOGRAPHY: DAN MATTHEWSS | FOOD STYLING: JACK SARGESON
01
Heat a pan on a really high
02
Pierce the spud with a fork
03
At the final ping, pluck the
heat. Coat your sirloin in olive and microwave for 3min. steak from the pan and set
oil, peppercorn and Worcester When the microwave pings, aside. Put the carrots in
sauce, then fry it. Don’t move that’s your signal to flip the a bowl with a glug of soy
it about much – let it sear. beef. Turn the spud too and sauce and pinch of sugar.
give it 3min more. Nuke ’em for 3min. Devour.
14 Men's Health
SNACK
ALL-DAYYOGHURTSUPERSUNDAE
Kill any mid-afternoon hunger pangs
in 120 seconds by combining the insulin-
reducing, appetite-quashing arsenal
of this dish’s ingredients
TIME TO MAKE
2 minuutees
six-pack
NUTRITION PLANS
INGREDIENTS
• Applle
• Low-fat Greek
yoghhurtt
• F lakkedd allmondds
• C innamon
NUTRITION
188 1 caaloriess
100g prottein
15g carbbs
8g satt fatt
01
We’ll make this really quick:
02
Now add a layer of almonds,
03
Finally, sprinkle with cinnamon,
dollop some of the yoghurt a daily handful of which has which lowers blood sugar
into a bowl. Slice the apple been proven to increase levels and slows the emptying
(don’t bother peeling it) and overall weightloss. If you want of the stomach, making you
scatter it on top. more, you can go nuts. feel fuller for longer.

SHOP YOUR WAY LEAN
This once-a-week list provides all you need to create
seven days of delicious six-pack-carving meals
Spinach Onions Mushrooms Romaine lettuce Brussels sprouts

£3.50 for 2 bags £1.06p for 1 bag £1.40 for 2 packs £2 for 2 packs £1 for 1 bag
fruit and veg
Avocados Cauliflower Sweet potato Courgettes Red chillies

£3.84 for 6s 69p for 1 p for 1
43p 31p for 1 54p for 1 pack
Vine tomatoes Butternut squash Carrots Green olives Asparagus

£1.60 for 1 pack £1 for 1 36p for 6 79p for 1 jar £1.21 for 1 bundle
Chicken breasts Minced beef King prawns Eggs Tuna

protein
£4 for 3 £6 for 2 x 500g £2.50 for 250g £2.88 for 12 large £4 for 3 tins
Chicken sausages Coconut milk Walnuts Beef rump steak Salmon

£1.50 for 8 78p for 400ml 90p for 100g £5.64 for 470g £4 for 2 fillets
sundries
Coconut oil Olive oil Vinegar

£1.95 for 500ml £2.60 for 500ml 95p for 1 bottle
16 Men's Health
STOKE YOUR
METABOLISM
WITH SPICE
Eat more and weigh less with
these fat-burning staples
CAYENNE PEPPER +15%

An Oxford Polytechnic
Institute study found that this
Broccoli Celery Peppers boosts the rate at which you
97p for 1 head 83p for 1 heart £1.32 for 3 metabolise fat by 15-20%
for three hours after
eating. Plus it lowers
your appetite. Hot stuff.
six-pack
NUTRITION PLANS
Red cabbage Apples Salsa CINNAMON +20%
55p for 1 £1.50 for a bag 85p for 1 jar It makes fat cells more responsive
to insulin, upping metabolism
by 20%, claims the US
Agricultural Research Service.
Spring onions Cucumber Spices GINGER +20%

72p for 1 bundle 40p for half £1.41p for 1 jar Research in New South Wales
found that this boosts your
metabolism by 20%. Add fresh
ginger to boiling water for
a calorie-culling tea.
Beef jerky MUSTARD +25%

£2.28 Half a teaspoon boosts your
calorie burn by 20-25% almost
instantly, found Oxford
MH Polytechnic Institute.
SUPERMARKET
Turkey breasts WATER +30%
£3.15 for 3 Total spend per week Now for the cool down.
£71.41
In a study published by the
Endocrine Society, water
PHOTOGRAPHY TESCO.COM, GETTY
was found to raise the

Now use it! metabolism of fat-storing
adipose tissue by up to 30%.
Drink it below 5°C: your body
burns energy warming the
water before it’s absorbed.

SIX-PACK MEAL DEALS
DAY 1
SCRAMBLED EGGS
Two eggs scrambled with spinach,
Breakfast
onion and mushrooms.

Why? People who start the
day with eggs reduce their waist
circumference by 83%, according
to research published in the journal
Experimental Biology.
CHICKEN SALAD
Grilled chicken, mixed salad (spinach/
romaine lettuce), avocado, apple, olive
Lunch
oil and vinegar dressing.

Why? The dressing is key. Research
in the Journal of the American
Medical Association found that
it specifically targets belly fat.
BEEF STEW
Beef with spinach and
Dinner
mashed cauliflower.
Why? Research carried out at
the University of Illinois found
that high-protein meals such as
this help to fight off cravings for
unhealthy foods.
PRE-COOKED PRAWNS
AND MASHED AVOCADO
Why? “Prawns are low in calories but
Snack
high in protein,” says dietitian Amy

Kubal. “This will help repair muscles that
are stressed from training.”
18 Men's Health
Maximise your body’s fat-burning potential
with this seven-day food plan
DAY 2 DAY 3
SALMON & VEGETABLE HASH SCRAMBLED EGGS
Salmon, courgette, tomato Two eggs scrambled in coconut
and onion in coconut oil. oil with courgette, mushrooms,
Why? Salmon is a great source of protein, onions and salmon.
while coconut oil is rich in healthy fats Why? “Vitamin C in courgette fends
that speed up your body’s ability to burn off training-related inflammation
fat. Plus, it’s good for your heart. and is high in manganese to boost
testosterone,” says Kubal.
six-pack
NUTRITION PLANS
SALAD WITH TUNA TACO SALAD
Tuna, spinach, avocado, olive oil Minced beef, mixed green salad,
and vinegar dressing. salsa, olives and avocado.
Why? “Tuna and avocado are both Why? “The beef is rich in slow-to-
rich in the healthy fats that help to digest protein, helping to stave
foster weightloss and muscle gain,” off any cravings for junk food,”
says Kubal. They don’t taste too says Kubal. Think of it as an
bad either… effective repellent of crisps.
BEEF AND VEGGIE CURRY FISH DINNER

Beef cooked with chilli, coconut Salmon steak with Brussels
milk, curry, spinach, carrot, onion sprouts in coconut oil.
and mushrooms. Why? University of South Australia
Why? Make it hot. The Journal research found a diet rich in oily fish
of Proteome Research found that promoted an average weightloss
chillies help burn more calories of 2kg more than piscine dodgers.
and stop fat sticking. Where’s the catch?
BEEF JERKY, TUNA AND MASHED AVOCADO

WALNUTS AND APPLE WITH CARROT STICKS
Why? Walnuts are the best nut for Why? “Tuna is an omega-3-rich fish
weightloss. The American Chemical that will help fight off hunger, reduce
PHOTOGRAPHY: GETTY
Society found they’re rich in the inflammation and keep you full for
antioxidants required for quick longer,” says Kubal.
recovery so you can hit tomorrow’s
session with 100% intensity.

DAY 4 DAY 5
TURKEY OMELETTE SAUSAGE SIZZLE
Two eggs with a diced turkey breast, Chicken sausages cooked with cabbage,
Breakfast
spinach, tomato and mushrooms. mushrooms and onions in coconut oil.

Why? Dietary cholesterol, found in eggs, Why? Research at the University of
is not the villain it was once thought Missouri found that a protein-rich
to be. A Texas A&M University study breakfast cut overeating later
has found it aids muscle gain. in the day.
SALMON SALAD CHEF’S SALAD

Salmon, mixed greens, avocado, Turkey, roast beef and hard-boiled
olive oil and vinegar dressing. egg with a mixed green salad, olive
Lunch
Why? The vitamin D in the salmon oil and vinegar.

helps to increase your body’s Why? The mix of proteins gives you
metabolism of fat, according to a broad range of amino acids –
University of Minnesota research. which aid weight loss by keeping
you satisfied and building muscle.
SQUASH MASH BEEF CHILLI

Squash with beef bolognese poured Beef, mushrooms, chilli, onions and
Dinner
over it, eaten with a green salad. carrots slow-cooked on the hob.
Why? “The beef will drip-feed Why? The Johns Hopkins Weight
protein to your muscles all night Management Centre found that
so you won’t wake up feeling mushrooms help people eat
hungry,” says Kubal. fewer calories.
TUNA AND AVOCADO SQUASH WITH TURKEY

WITH CARROTS AND CELERY Why? “This is an ideal combination of
Why? “Celery has 10 calories per stick,” foods for building muscle and aiding
Snack
says Kubal. “So while it doesn’t quite recovery, without needlessly adding
live up to the negative calorie myth, it excess calories that the body is likely
does offer a very low calorie option to to store as fat,” says Kubal.
accompany a protein rich tuna snack.”
20 Men's Health
DAY 6 DAY 7
BAKED EGGS LETTUCE ROLL-UPS
Two eggs mixed with green and red Lettuce stuffed with beef, turkey
peppers, spring onions and chilli, or chicken, and avocado, cucumber,
placed in ramekins and oven-cooked. carrot and red pepper.
Why? “This is a perfect on-the-go Why? This nutritional juggernaut is
snack,” says Kubal. “It’s high in both rich in just about every weightloss
protein and fibre, the cornerstones vitamin and mineral you’ll need
of weightloss and muscle gain.” to feel full all day.
six-pack
NUTRITION PLANS
PRAWN SALAD BURGER LUNCH
Pre-cooked prawns, mixed salad and Ground beef patty wrapped in
avocado with olive oil and vinegar dressing. lettuce, with tomato, onion and
Why? Prawns have a trio of gut-busting a side of asparagus.
weapons: amino acids leucine, isoleucine Why? You get the taste of a burger
and valine that boost your testosterone. without the calories or carbs.
“The protein in beef helps to keep
hunger pangs at bay,” says Kubal.
SPICY WINGS BEEF AND VEGGIE CURRY

Chicken pieces marinaded in cayenne Beef cooked with coconut milk,
pepper and olive oil. curry, spices, spinach, onion,
Why? “These can be eaten as an carrot and mushrooms.
appetiser or a main, and are loaded Why? Again, go heavy on the spice.
with spices and lean protein that’ll aid “This dish is rich in protein and fibre,”
fat loss,” says Kubal. says Kubal, “increasing fullness and
boosting metabolism.”
STEAK SLICES BUTTERNUT SQUASH

WITH SWEET POTATO WITH CHICKEN BREAST
Why? “The beef is loaded with valuable Why? “Chicken is the go-to post-
protein and fat required to increase your workout protein while the squash
muscle mass after a tough training recharges your muscles with the
session,” says Kubal. The sweet potato energy they expended while you
is also high in fibre and low in calories. were sweating,” says Kubal.

7 TASTIEST
FAT-BURNING
RECIPES
Yes, ever. These waistline-friendly
recipes are packed with protein;
designed by masterchefs and proven
by science to raise your metabolism
and set you on your path to
fat-burning body perfection
22 Men's Health
THE FAT-FIGHTING EGG SALAD
Pig out on a breakfast with less lard and diabetes risks
INGREDIENTS Freekeh wheat 1kg Onion 1, diced Rapeseed oil, glug Garlic cloves, 3
Rosemary and thyme, pinch each Toasted seeds (hemp, buckwheat, pumpkin), 2tbsp
lemon peel, 2tbsp Parsley, pinch Eggs, 4, poached
SERVES 4
BY ANTHONY DEMETRE
FOUNDER OF LONDON’S
ARBUTUS AND WILD HONEY
six-pack
NUTRITION PLANS
ARTHUR PRICE MANGO CUTLERY SET DEBENHAMS.COM, OVI SALT & PEPPER PINCH POTS JOSEPHJOSEPH.COM, CONDIMENT SET STORE.ALESSI.COM
PHOTOGRAPHY: ROMAS FOORD | FOOD STYLING: HENRIETTA CLANCY | PROPS: CROCKERY, NAPKINS AND TABLECLOTHS ALL JOHNLEWIS.COM
THIS MEAL WILL

Cut body fat and
lower cholesterol,
clock in under 500kcal,
sharpen your mind,
combat stress, lower
blood pressure and
impress any date
Whether cutting, detoxing or include better digestion, a lower the freekeh and add it to the mix.
pandering to the whims of risk of diabetes and improved Cover with cold chicken stock
a calorie-phobic lover, every heart health. It also has four times or water. Bring it to the boil, put
man should have one impressive as much fibre as similar grains. the lid on and stick your pan
breakfast dish in his repertoire. Soak it overnight in cold water. in the oven at 150°C for 20min.
This one is made with freekeh The next day, stick a pan on the Take it out and leave to cool,
– a type of wheat that can be hob and sweat the diced onion then add the toasted seeds,
served up in a number of ways, in rapeseed oil. Add the garlic, lemon, parsley and more oil
including as an alternative to rosemary and thyme and cook if needed. Serve with one
rice. Its freaky health benefits for a further 2min. Then drain poached egg per person.

THE LAST WORD IN STEAKS
Lean protein aplenty to give you serious muscle mass
INGREDIENTS 14oz Beef skirt steaks, 2 Parsley, handful Oregano, handful

Chilli flakes, pinch Garlic, 5 cloves, crushed Juice of 1 lemon Olive oil, glug
Plum tomatoes, 6 Rocket, handful Parmesan shavings
SERVES 4
BY DIEGO JACQUET
HEAD CHEF
AT ZOILO
THIS MEAL WILL

Ignite your
metabolism, cut
body fat, increase
strength, fuel muscle
growth, improve gym
recovery and protect
your heart
This recipe will give your body of Illinois shows parsley is good for 5min. There’s no need to get
a cost-effective slab of protein for more than a garnish. It your blood pressure up about
to feed your muscles and rev up contains luteolin, an antioxidant sat fat either: the odd red meat
your metabolism. In other words: that helps to tackle inflammation indulgence has heart-protecting
eat lean protein, burn fat. in your body. Set aside overnight. qualities, says the American
First up, mix your marinade Cut the tomatoes in half and Journal of Clinical Nutrition.
ingredients: the herbs, chilli, mix in a bowl with salt, pepper, Slice the steaks and serve
half the crushed garlic and oil and the rest of the garlic; set with the rocket, tomatoes and
lemon juice, with a glug of olive aside. Then grill the skirt steaks Parmesan. Drizzle with the
oil. Research from the University on high heat, until charred; rest marinade and attack.
24 Men's Health
THE COD DISH WITH HIDDEN DEPTHS
This nutrient-rich fat loss recipe will sink your cholesterol
INGREDIENTS Cod fillet, 4 Small pumpkin, diced Sweet potato, diced Linseed, pumpkin, sunflower,
sesame seeds, 2tbsp each Soy sauce, glug Sesame oil, glug White wine vinegar, 2tbsp Ginger,
roughly 2tbsp grated Flat leaf parsley, handful Tarragon, handful Mild curry powder, ½tsp
SERVES 4
BY MARCUS WAREING
CHEF PATRON
AT THE BERKELEY
six-pack
NUTRITION PLANS
THIS MEAL WILL
Cut body fat, rev your
metabolism, clock in at
under 500kcal, improve
gut health, boost
your mood, prevent
indigestion and cook
in under 30min
Scientists in Iceland found in oil, season and bake in the over the roasted pumpkin,
eating cod regularly cuts belly oven for 25min. Cook the seeds sweet potatoes, seeds and
fat in less than two months. in a pan until golden, then coat herbs. Mix together. Heat some
Lightweight in cals but hefty evenly with the soy sauce. Osaka oil in a non-stick pan over a high
in kitchen kudos, this fish salad University, Japan, found adding heat, mix the curry powder and
makes either a great date-night them to your diet every day for salt together and season the
supper or a nutritious light four weeks cuts LDL cod fillets. Fry until golden
meal between workouts. cholesterol by up to 10%. brown and just cooked through,
Heat the oven to 180ºC. Toss Whisk the sesame oil with the and serve with the vegetables
the pumpkin and sweet potato vinegar and ginger and pour and a side of smug satisfaction.

THE BIRYANI BATTERY CHARGER
A curry without the creamy coconut milk-calories
INGREDIENTS Cinnamon stick, 1 Cumin seeds, 1tsp Onions, 4, sliced Ginger, 2tbsp, grated
Garlic, 2 cloves Green chilli, 1 Turmeric, coriander powder, garam masala, 1tsp each
Tomatoes, 4-6 Coconut milk, ½ tin Cooked turkey breasts, 4 Basmati rice, 4 cups
SERVES 4
BY ATUL KOCHHAR
FOUNDER
OF BENARES
THIS MEAL WILL

Raise your metabolism,
cut body fat, fuel
muscle growth, improve
digestion, cleanse
your liver, cook
in 30min and use up
your leftovers
This curry is a metabolic for 2min, then add the remaining sources of protein around,
firestarter with 27g of protein spices for 1min before blending turkey is also a rich source of
to feed your muscles, which the tomatoes to a paste and tryptophan, which helps you
boost your fat-burning ability. adding. Stir and simmer for sleep, says the Los Angeles
Heat the cloves, cinnamon and 2-3min, then add the coconut Center for Sleep Research. And
cumin seeds in some oil. As the milk and simmer for 2-3min getting sleep keeps hunger
spices crackle, add the onion more. When it’s ready, stir your hormone ghrelin low, to stop
and a pinch of salt. Sauté until pre-cooked diced turkey into you undoing your hard work.
golden brown. Stir in the ginger, the sauce and heat for 1min. As Serve it up with brown rice
chopped garlic and chilli, sauté well as being one of the leanest and get your head down. Tasty.
26 Men's Health
THE LEAN MAN’S ROAST PORK
The quick-to-cook lunch that won’t add unwanted inches
INGREDIENTS Pork shoulder, 2kg, crackling on the bone

Garlic bulbs, 2, broken into cloves Cinnamon sticks, 3
Bay leaves, 12 Cider vinegar, 1/3 pint Dry cider, pint
SERVES 4
BY JASON ATHERTON
FOUNDER OF
THE SOCIAL EATING HOUSE
six-pack
NUTRITION PLANS
THIS MEAL WILL
Fuel muscle growth,
improve gym recovery,
help you sleep, protect
your heart, supply 24/7
energy, lower blood
pressure and prevent
indigestion
Pork is often unfairly snorted at the pork with salt and pepper, to the journal Bioscience,
from a nutrition perspective. place in a deep pot and roast Biotechnology, and Biochemistry.
But despite having a few more for 40min. Remove the meat Cover the pot with foil and
calories than your usual chicken and place it on a tray. Save the return to the oven for 3hr at
breast, a study in Nutrients excess fat for basting, then add 180°C, basting occasionally
journal found people who ate the garlic, spice and bay leaves. with the fat kept back from
pork regularly for six months Return the pork to the pot and earlier. When the pork is soft
were less, well, porky – with pour in the dry cider and vinegar, and the crackling crisp, plate it
a lower BMI and body fat. which cuts body fat without diet up with your choice of roasted
Heat the oven to 200°C. Rub or exercise changes, according and steamed vegetables.

THE EFFORTLESS LAMB DINNER
An easy way for a lazy chef to ditch hunger by gaining protein
INGREDIENTS Lamb shoulder, 1 Olive oil, glug Black pepper

Onions, 8, sliced Thyme, 8 sprigs Garlic, 2 bulbs, peeled and crushed
Balsamic vinegar, 250ml Spinach, handful Potatoes, mashed
SERVES 4
BY TOM AIKENS
FOUNDER OF
TOM’S KITCHEN
THIS MEAL WILL

Lower cholesterol, fuel
muscle growth, improve
gym recovery, boost
your immune system,
lower blood pressure,
aid a deeper sleep and
improve digestion
This slow-cooked wonder has lower the temperature to 110ºC. from the oven and cooking it
25g of protein per serving to Add the thyme and crushed over a low heat (in the same
fuel muscle growth, accelerate garlic to the pot, cover and cook pot). Then add the onions and
fat burn and curb your appetite for 5hr. Just don’t let it burn. garlic with the spinach for
for hours. When the time’s up, remove 4-8min. Serve with mashed
Heat the oven to 180ºC. Rub the garlic and onions and put to potato, which lowers your blood
the lamb with oil and seasoning. one side. Add the balsamic pressure, reports the Institute
Pour a little oil into a pot and vinegar, take the lid off the pot of Food Research. Not that the
add the onions, sitting the lamb and cook for another 1hr 30min. prep of this meal should cause
on top. Cook for 15-20min, then Finish the lamb by removing it you any stress at all, of course.
28 Men's Health
THE ALL-WEATHER BBQ CHICKEN
Have a feast of a barbecue without counteracting your workouts
INGREDIENTS Butternut squash, 1 Coriander seeds, 2tsp

Dried chilli, 1tsp Chicken stock, ¾ pint Muscovado sugar, 100g
Chicken breast, 4 Marmalade Ketchup, 1 dollop Plain yoghurt
SERVES 4
BY FLORENCE KNIGHT
HEAD CHEF AT
POLPETTO
six-pack
NUTRITION PLANS
THIS MEAL WILL
Cut fat, increase
strength, supply 24/7
energy, prevent
indigestion, lower blood
pressure, lift your
immunity and improve
gym recovery
Pick chicken breasts over legs the sugar, marmalade, ketchup so will keep you fuller for
or wings. They’re a little pricier, and oil. Place both trays in the longer, and is high in beta
but contain less fat – with the oven, basting the chicken every carotene, which is linked to
skin removed, of course. 10min for a total of 40min. healthier-looking skin by the
Preheat the oven to 200°C. Then remove the chicken University of St Andrews.
Put the chopped squash on tray and cover it with foil Fold in the rest of the mash,
a roasting tray with the stock, until the squash finishes 5min then serve with the chicken
dried chilli, coriander, oil and later. Remove the squash and a dollop of yoghurt. And
sugar. In another tray, rub the and mash with a splash of oil. your clothes don’t even stink
chicken breasts with the rest of It has a lower GI than potatoes, of charcoal. Grilliant.

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30 Men's Health
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32 Men's Health
six-pack
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34 Men's Health
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36 Men's Health
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six-pack
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VITAMIN D3 CAFFEINE
PHOTOGRAPHY: ARTHUR WOOD CROFT, WEARESTUDIO33.COM
A third of Brits are deficient in vitamin D, Of course, sometimes harnessing the sudden
which can leave you feeling lethargic or jolt of a big caffeine hit can – temporarily – pay
achy. But did you know that a lack of this off when you want to ramp up a particular
essential antioxidant also affects your body’s workout. A study in The American Journal of
ability to use fat as fuel? Help is at hand: Clinical Nutrition found taking the equivalent
“Take up to 2500iu per day in the winter caffeine dose of 2-3 tablets before exercise
when the sun doesn’t supply any for free,” increased energy expenditure by up to 13%.
says MMA conditioning coach Brendan “So you burn more calories for doing the same
Chaplin. Add that to the workouts in this amount of exercise,” says Chaplin. Avoid in the
book and it’ll be bye-bye for your belly. evening or you’ll disrupt your recovery sleep.

CHAPTER
GYM
WORKOUTS
TW
WO
The following workouts
mean you’ll never be stuck
for ‘gym-spriation’ again.
They will burn fat while
hitting your core from
all directions, so you
carve out a six-pack
in 15-minute chunks
40 BAG A SIX-PACK
42 HIGH TENSION
46 HIT A SIX
50 CUSTOM CORE
56 HANGING TOUGH
58 ABS & ARMS SHAPER
60 TRACK YOUR PROGRESS
BAG A SIX-PACK
You’ll practically feel the fat burning
away from your belly to reveal your abs after
this sandbag workout. Simple but effective
During the next 15 minutes

you’ll burn fat and also work
these muscles …
01
SIDELUNGE
02
PRESS-UP WITH
SNATCH SANDBAG DRAG
A Hold the sandbag at A Get into a press-up
your thighs. Lunge left position with a sand-
and touch it to the floor. bag on your right.
B Explosively thrust B Grab the bag with
the weight overhead, your left hand and drag
then return to the start it under your chest,
and repeat on your to your left side. Do
right. Keep your weight a press-up, then drag
over your heels to the bag back with
activate your glutes your right hand and
and hamstrings. do another press-up.
03 04
OVERHEAD TRICEP ROTATIONAL
05
SINGLE-LEG
06
SANDBAG
EXTENSION REVERSE-LUNGE SANDBAG ROW BICEP CURL
A Hold one end of the A Hold a sandbag A Hold the bag, raise A Hold the sandbag
bag with both hands. at your thighs. Step your right leg behind near the ends.
Flip it overhead so it back with your right you and lower your B Raise it to your
rests on your back. foot and move the bag torso until it’s nearly chest as if you’re
B Tense your core and to the outside of your parallel to the floor. curling a barbell.
extend your arms so left shin. B Stand up, B Pull the bag to your Return your arms to
the bag brushes past raising your right chest, pause, then your sides, keeping
your shoulders and knee as you flip the lower. Switch legs your head still
overhead as you lift bag over your forearms after 15sec. A bag is throughout. The
it. When your arms to catch it at chest harder to hold than instability from lifting
lock out, pause, then level. The twist a dumbbell so it hits the bag builds serious
slowly lower. targets your core. your forearms. strength in your arms.
40 Men's Health
A
A
B
B
1
A
2
YOUR WORKOUT
Perform 2 sets
of 8 reps for each 3
exercise, with
only a 20sec break
btween each set. Take
1min rest after the
circuit, then repeat
six-pack
GYM WORKOUTS
B
twice more.
4
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: JAMES FARMER AT ANDIPETERSMODELS.COM
LOCATION: RIVERSIDE HEALTH & RACQUETS CLUB NORTHWOOD (VIRGINACTIVE.CO.UK)
6 A
5
A
A

you’ll burn fat and also
work these muscles … HIGH TENSION
Slow and steady wins the race
and, in this case, will work your
muscles just as hard as if they
were carrying you through high
intensity weight lifts
YOUR WORKOUT Grab some space on an exercise mat and do these moves back-to-back with no rest
between them. When you finish the first circuit, catch your breath, then do another.
01
ROCK ’N’ ROLL CORE
REPS 3 SETS OF 8 REPS. REST
30SEC BETWEEN SETS
A Assume a plank
position: with
your body straight
and only supported
by your toes and
your forearms.
B Keep your hands

in place and use
C Twist your body to

the right. Twisting
in both directions
your feet as a pivot
point to twist your
body as far to the left
equates to one rep. as possible, without
losing balance.
42 Men's Health
02 B Step forward
with your right
foot, lowering until
SINGLE-ARM the top of your thigh
is parallel to the
LUNGE floor. Push off your
REPS 10 ON left foot to stand.
EACH SIDE
That’s one rep.
A Hold a dumbbell
in your left hand
and raise your left
arm above your
head. Keep your
elbow close to
your ear throughout
the movement.
03
six-pack
GYM WORKOUTS
REVERSE PLANK
WITH LEG RAISE
REPS 10 WITH
EACH LEG A Sit on the floor
with outstretched
legs, hands behind
your bottom and
fingers forward. Raise
your hips so your
body forms a straight
line from your heels
to your head.
B Without lowering
your hips, lift
your right leg to at
least 45º. Hold for
3sec, lower your
leg and repeat.

04
HALF-SEATED
LEG CIRCLE
REPS 12 IN
EACH DIRECTION
A Sit on the floor

with your legs
fully extended and
raise your feet about
B Engage your core

and lift your legs
to about 45º. Point
10cm off the ground.
Lean back on your
elbows, with your
your toes and trace fingers near the
large clockwise circles sides of your hips.
with your legs. Then
repeat the circles,
anti-clockwise.
05 B Keeping your
arms straight,
REVERSE raise the ball across
WOOD CHOP your body until you’re
standing straight
REPS 10 ON
EACH SIDE and the ball is above
your right shoulder.
Lower back to the
starting position.
That’s one rep.
A Hold a medicine
ball next to your
left hip and bend
your knees slightly.
44 Men's Health
06 A Hold a dumbbell
in your right hand,
SINGLE-ARM bend your knees
and lean forward
BENT-OVER ROW from your hips.
REPS 12 ON Use a neutral grip and
EACH SIDE
let the weight hand
naturally. Lay your left
hand on your lower
back, palm upwards.
B Brace your abs

and pull the weight
up to chest-height,
without rotating your
torso. Return to the
starting position.
That’s one rep.
07
six-pack
GYM WORKOUTS
A Grab a 3kg
medicine ball and
HAMMER TOSS stand with your knees
REPS 10 ON slightly bent. Hold the
EACH SIDE ball with both hands in
front of your chest.
C Stand up quickly
as you bring the
ball across the front of
your body. Toss it to
a partner, releasing it
to the left at shoulder
B Touch the ball to

the floor outside
your right foot.
height. Then have
your partner toss it
back. That’s one rep.

work these muscles … HIT A SIX
Get ready to feel the burn.
The exercises in this circuit
target your abs and obliques
from all angles, so your
six-pack will show in no time
YOUR WORKOUT Do the following six exercises as a circuit with no breaks between moves.
After completing the circuit, take a rest for 1min, then do another round. Have a towel close-by...
01 A Sit on the edge of

a bench. Grip the
SEATED ABS the pad and lean back
CRUNCH slightly, extending
your legs downwards
REPS 15
and keeping your
heels off the floor.
B Bend your knees

and slowly raise
your legs towards
your chest. At the
same time, lean forward
with your upper body
so that your chest
approaches your
thighs. Then return to
the starting position.
46 Men's Health
02 A Lie face-up with
your knees bent
LONG-ARM and feet flat on the
WEIGHTED floor. Hold a light
dumbbell in each
CRUNCH hand and extend
REPS 12 your arms straight
behind your head.
B Now crunch your

rib cage towards
your pelvis, keeping
your arms straight.
(Don’t generate
momentum with
your arms).
03
six-pack
GYM WORKOUTS
WEIGHTED ONE- A Lie on your back,
knees bent and
SIDED CRUNCH feet flat on the floor.
With both hands, hold
REPS 8 ON EACH SIDE
a dumbbell close to
B Curl your torso

up and rotate to
the left, then lower.
Finish the set on that
side, then switch
directions and repeat.

04
MEDICINE-BALL
LEG DROPS A Lie face-up on
the floor and
squeeze a light
REPS 10
medicine ball
between your ankles.
Keep your legs
straight and directly
above your hips.
B Allow your legs

to drop as far
as possible without
touching the floor.
Then quickly reverse
the movement to
return your legs
to the raised
starting position.
05 A Lie on your back,

knees bent, feet
CRUNCH/SIDE- on the floor and
BEND COMBO hands behind your
ears. Curl up so your
REPS 08
shoulder blades are
off the floor.
B Bend up to your
left, aiming your
left armpit towards
your left hip.
Straighten, then
bend to your right.
That’s one rep.
Lower, then repeat.
48 Men's Health
06 A Kneel facing the
pulley of a cable
machine that has
KNEELING CABLE a rope attached
CRUNCH to the high cable.
Hold the ends of
REPS 10
the rope either side
of your face.
six-pack
GYM WORKOUTS
B Crunch forward,
aiming your chest
at your pelvis. Return
to the starting
position, then repeat
– this time aiming
your chest to your left
knee. Return, then
repeat to your right.
That’s one rep.

work these muscles … CUSTOM CORE
Use the nine moves on the next
six pages to create your own
gym circuit. Use the grid on p60
to keep track and get ready for
a chiselled core. Enjoy!
YOUR WORKOUT Choose any five exercises from this section (up to p55) . Do them circuit style, moving
from one exercise to the next with no rest. Recover for 1min then repeat the circuit twice more
01 A Lie on your back

with your hands
ABS CHOPPER clasped beyond
REPS 30 your head.
B Contract your abs

and crunch up,
bringing your hands
over to the outside
of your right thigh.
Lower to the starting
position and repeat
to the left, alternating
sides each time.
50 Men's Health
02 A Grab a medicine
ball and kneel
THE MATRIX on the floor with
your knees hip-width
REPS 12-15
apart. Lengthen
your spine and
press the ball
against your chest.
B Slowly lean back

as far as possible,
keeping your knees
planted. Hold the
reclined position
for 3sec, then use
your core to slowly
come up to the
starting position.
03
six-pack
GYM WORKOUTS
A Assume a
press-up position.
T-STABILIZER
REPS 08-10
B Shift your weight

to your left hand
and rotate your body,
raising your right arm
into the air so that
your arms and torso
form a T-hold for
1 or 2 seconds, then
return to the starting
position. That’s 1 rep.

04 A Lie on the floor,
bend your
DOUBLE-LEG STRETCH knees, hold onto
your shins, and
REPS 5-10
curl your shoulders
up off the floor.
B With your hips

down and lower
back pressed into the
floor, extend your legs
and arms up and out
at a 45º angle to the
floor to form a wide
U-shape with your
body. Hold, pressing
your ribs down toward
the floor. Use your
abs to bring your legs
and arms back to A.
05 A Rest your hips and

belly on a stability
BACK EXTENSION ball. Straighten your
LEG RAISE legs and position your
toes hip-width apart
REPS 12-15
on the floor. Extend
your arms in line with
your shoulders.
B Lift your right leg

about 6 inches
off the floor while
reaching your arms
as far out as possible.
That’s 1 rep.
52 Men's Health
06 A Assume a plank
position by
STABILITY BALL leaning your forearms
PLANK ROCKER on a stability ball.
Your body should
REPS 05 IN EACH
DIRECTION form a straight line
from your head to
your ankles.
B Brace your core

and push your
arms forward, rolling
the ball under your
six-pack
GYM WORKOUTS
forearms. Pull your
arms back in and
repeat for 5 reps.
C Now push and

pull your arms
first diagonally right,
then left, rolling
the ball underneath
your forearms.
That’s 1 rep; repeat
for 5 reps.

07 A Assume a plank
position with your
STABILITY BALL hands shoulder-width
KNEE-UP apart on either side
of a Swiss ball.
REPS 12-15
WITH EACH LEG
B Draw your right

knee toward your
chest. Hold for 1
second, then return
to the plank position.
Do all the repetitions
with the right knee,
then repeat with
the left knee.
54 Men's Health
08 A Grab a pair of
dumbbells and
ARM PULL OVER lie on your back
STRAIGHT-LEG with your arms
beyond your head.
CRUNCH Raise your legs to
REPS 12-15 a 45-degree angle.
B Bring your arms

up over your chest
and lift your
shoulders off the mat
while raising your
legs until they’re
perpendicular to the
floor. Return to the
starting position
(don’t let your legs
touch the floor).
09
six-pack
GYM WORKOUTS
A Lie on your back
with your hands
THE SPRINTER at your sides, legs
REPS UP TO 20 straight, and heels
hovering 6 to 12
inches off the floor.
B Start to sit up with

your right arm up
with a bent elbow, like
a sprinter’s pumping
motion. At the peak,
bring your left knee to
your chest. Return to
the starting position,
keeping legs raised,
and repeat with the
opposite arm and leg.

HANGING TOUGH
If you want a new challenge try the TRX: hanging
workout straps. This tough circuit primarily
targets your core and will leave you burning
fat for the rest of the day

these muscles …
01
SQUAT & FLY
02
CLOCK PRESS
A Grab the stirrups A Lean forward,
and squat down, holding the straps.
allowing the TRX B Hold your left arm
to take your weight. to your chest while
B Drive upwards, extending the right one.
spreading your arms Return to the starting
PHOTOGRAPHY ADRIAN WEINBRECHT | MODEL: JAMES FARMER AT ANDIPETERSMODELS.COM | CLOTHING: NIKE (NIKE.COM)
as you rise to target position, then repeat
your shoulders. with your other arm.
Drawing your arms The left-right switches
apart hits your rear improve your muscle
deltoids, making this reaction times for
a full-body move. better agility.
03
LOW ROW
04
TRICEP PRESS
05
1-LEG SQUAT
A Lie face-up under A For bold, horseshoe A Hold the TRX
the TRX and grab triceps, hold the handles and lean
SHOT ON LOCATION AT FITNESS FIRST (FITNESSFIRST.CO.UK)
hold of the handles. handles in a tight grip backwards, raising

B Pull to raise your and bend your arms your left leg.
body, drawing your so that your forearms B Squat onto your
shoulders back to come to your head. right leg, tensing
focus the work on B Then forcefully your core to prevent
your lats for that extend to straighten any wobbling.
V-shape. Work your arms again. Then fire back
against the stability; This one burns, upwards. This
it adds to the but it hits every hammers your glutes
back-building fibre in your triceps and quads, burning
potential of the move. for quick gains. hundreds of calories.
56 Men's Health
A
A
1
2 A
YOUR WORKOUT
Perform 2 sets of
8 reps for each
exercise, resting 3
20sec between each
one. Take a 1min
break, then repeat
the circuit twice
six-pack
GYM WORKOUTS
more – that’s three
in total B
5 4
A
B
B

ABS & ARMS SHAPER
This challenging TRX workout uses gravity
to keep your arms and abs constantly engaged.
The result? Better muscle definition in your
torso and an increased fat-zapping metabolism

these muscles …
01
PIKE
02
SIDE-PLANK TAP
A Adopt a press-up A Lie on your left side,
stance with both feet supported by your
in the stirrup. forearm. Place your
B Tense your core, feet in the stirrups.
exhale and, keeping B Extend your right
your legs straight, arm for balance.
PHOTOGRAPHY ADRIAN WEINBRECHT | MODEL: JAMES FARMER AT ANDIPETERSMODELS.COM | CLOTHING: NIKE (NIKE.COM)
raise your backside. Then raise your hips
This move isn’t easy, off the floor, hold for
but with good form, 2sec, then lower.
it’s a powerful, This will increase
high-yielding the strength and
six-pack builder. width of your abs.
03
LUNGE
04 05
ATOMIC PRESS-UP HAM CURL
A Place your left foot A This is the single A Lie on your back
into the stirrups and most effective TRX and put your feet
SHOT ON LOCATION AT FITNESS FIRST (FITNESSFIRST.CO.UK)
drop into a lunge. move you can do. in the stirrups,

B Squeeze your In a press-up position keeping your legs
glutes as you drive with your feet in the slightly bent.
your body upwards stirrups, straighten B Pull your feet
and raise your left your arms. towards you, keeping
knee up to hip height. B Row your legs into your hips as high
It’s a tough move, but your chest. Watch the up as possible.
bigger glutes will sweat fall from your That pain in your
improve both your brow – you’ve just hit hamstrings and core
running and posture every muscle group is solid muscle under
– and prevent injury. for a faster burn. construction.
58 Men's Health
A
A
1
B
2
A
YOUR WORKOUT
For each exercise,
perform as many reps 3
as you can in 90sec.
Rest 20sec between
each move. Complete
the circuit twice,
with a 1min break
six-pack
GYM WORKOUTS
between each
B
A
5 4
B B

The 15-minute six-pack workouts you’ll find in this chapter can be used either on their own as fat-
in the other books in the 15-Minute Fat Burners four-book set (see p99). Pick your workout
CIRCUIT NAME DAY ONE DAY TWO

EXERCISE NO.1 WEIGHT REPS SETS
NO. OF CIRCUITS COMPLETED

60 Men's Health
burning, core-strengthening plans, or fitted around other programmes, such as the ones found
and then use this chart to keep track. Avoid doing the same workout on consecutive days.
DAY THREE DAY FOUR DAY FIVE
six-pack
GYM WORKOUTS

CHAPTER
HOME
WORKOUTS
THREE
For those days when you
can’t get to the gym these
workouts can be done in
your living room. And if
you get the Home Workouts
book in this set (see p99)
you’ll find out how to build
a home gym for under £100!
64 DUMBBELL ATTACK
66 SHOULDER STRENGTH
68 SWISS BALL BLAST
70 FEEL THE BURN
74 CORE BY DESIGN
80 HAVE A BALL
84 CRUNCH TIME
86 SIX-PACK CHALLENGE
94 TRACK YOUR PROGRESS
DUMBBELL ATTACK
Dumbbells help to even out imbalances
as both sides of your body have to work
just as hard. This circuit will leave you
with tighter and more balanced abs

these muscles …
01 02
DB HIP RAISE AND DB GOOD
FLOOR PRESS MORNING TO
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: MARK PEACOCK | CLOTHING, NIKE.CO.UK | LOCATION THANKS TO SOHO GYMS, WATERLOO (SOHOGYMS.COM)
A Lie with your knees FRONT SQUAT
bent and feet flat, drive A We’re kicking off with
through your heels to your legs and back:
raise your hips and your body’s biggest
press the weights up. calorie burners. Hold
B Exhale at the top of a dumbbell as shown.
the press to work B Hold for 2sec,
your abs. Lift one return, then go into
leg, hold for 10sec, a squat right away.
then swap legs Pause, then rise to
before lowering. the starting position.
03
NEUTRAL-GRIP
04
MUD RUN
05
DUMBBELL
DB ROW TO CLEAN PRESS-UP CRAWL FORWARD HINGE
A Stand with your A In a press-up TO LUNGE
feet hip-width apart. position, lower A Holding a dumbbell
Bend at the hips yourself until your in your right hand,
and let the weights chest is about 10cm step forward with
hang. Row them to from the floor. your right leg and
your sides and hold B Crawl by continuing lower the weight
for 2sec. Lower to move your right to that foot.
back, and repeat. hand forward, then B Stand up, step out
B Now straighten up your left. Alternate to the left and lower
and quickly clean the between crawling the weight to your left
weights upwards. forward, backward foot. Complete the
Maintain steadiness. and from side to side. reps, then swap sides.
64 Men's Health
A
A
B
2
A
YOUR WORKOUT
Do 3 sets of 10 reps
for each exercise, 3
resting 10sec
between sets. When
you’ve completed the
circuit, take a 1min
break and repeat the
circuit once more
A
4
5
six-pack
HOME WORKOUTS
B
B
B

SHOULDER STRENGTH
Change your body shape for the better. Doing this
circuit will increase mass in the top half of your
body, as well as aiding your flexibility. You’ll
be busting out of your T-shirts in no time

these muscles …
01
MODIFIED
02
SUITCASE
HANDSTAND DEADLIFT TO
SHOULDER TAP SUMO DEADLIFT
A Using a bench for A Squat as far as you
this move will hone can, keeping your back
your core while adding straight. Pause for
extra v-shape muscle. 2sec, then stand up.
In the pike position B Now step outwards,
shown, slowly raise so your feet are twice
your hand to touch shoulder-width apart.
your left shoulder. Lower the dumbbells
B Then touch your between your legs,
your right shoulder. rise, then repeat.
03
DUMBBELL ROW
04
HAND-TO-HAND
05
DUMBBELL
TO HIGH PULL STAGGERED STAGGERED
This ropes in your HIP-HINGE PUSH PRESS
back and traps for A Have your left foot A In a staggered
a weight-loss effect forward and a dumb- stance, holding
more powerful than bell in your right. dumbbells at your
an Oscar-winning B Bend your hips and shoulders, lower
Al Pacino speech. pass the weight to into a half squat.
A Lower your torso your left. Straighten B Explosively rise
and pull the weights and repeat in the to stand and press
to your chest. other direction. the weights to the
Lower and repeat. The ‘catch’ forces ceiling. Hold for 2sec,
B Stand and pull the your core into action. then repeat with the
weights to your chin. Then switch legs. other leg forward.
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A
A
B B
2 A
YOUR WORKOUT
Complete the circuit
three times: do 2 3
sets of 10 explosive
reps for each move.
Rest 10sec between
sets and take a 1min
rest break between
each circuit
5 4 six-pack
HOME WORKOUTS
A

SWISS BALL BLAST
The rock and roll of instability in your
exercises forces your muscles to work
harder, so you’ll see that six-pack faster

these muscles …
01
LATERALRAISE
02
SKIER
A Lie face-down on A Lie with your shins
a Swiss ball and hold on a Swiss ball.
a pair of light dumbbells B Bend your knees until
with your arms hanging your feet are resting
down, palms facing in. on top of the ball.
B Raise your arms C Slowly drop your hips
back until they’re in to the left and knees
line with your body, right, to let the ball roll
and pull your shoulder to the right. Pull your
blades together. Hold hips back to the start
for 2-3 seconds, then right away, then drop
lower the weights. them to the right.
03
STRETCHLUNGE
04 05
DECLINEPRESS-UP ROLLOUT
A Hold a medicine ball A Get into a classic A Place your hands on
or dumbbell in both press-up position but a Swiss ball in front of
hands. Place your right with your feet resting you. Cross your ankles
foot on a Swiss ball. on a Swiss ball. and lift your feet up.
B Bend your left knee B Keeping your torso B Pivoting from your
and lower your hips. straight and abs knees, lean forwards
Straighten your right contracted, bend your and roll your forearms
leg and bend forwards elbows and lower your along the ball. Stop
to touch the weight to chest toward the floor. when your body forms
the floor. Return to the Stop when your upper a straight line. Contract
start position. Repeat arms are parallel to the your abs, and pull the
for all reps. Then floor. Pause, and return ball slowly back to the
do the other side. to the starting position. starting position.
68 Men's Health
A
A
1
C
A
YOUR WORKOUT
Do 10-15 reps of each
exercise (for the
Stretch Lunge do 8-10 3
on each leg). Rest
30sec between moves.
Once you’ve completed
the circuit rest for
1min and repeat
twice more.
4
5
six-pack
A HOME WORKOUTS
A
B
B

work these muscles … FEEL THE BURN
This workout will appeal to those
masochists who like the feeling
of abs on fire. But it only takes
15 minutes, so bear the pain and
think of the results
YOUR WORKOUT Do these five challenging exercises as a circuit. Take 10sec breaks after completing
the reps of each exercise and when you finish the circuit, rest for 1min. Then repeat once more.
01
STABILITY BALL PIKE
REPS 10
A Assume a press-up
position with your
arms completely
straight under your
shoulders. Rest your
shins on a stability
ball, so that your
body forms a straight
line from your head
to your ankles.
B Without bending
your knees, roll
the stability ball
towards your body
by raising your hips
as high as you can.
Pause, then return
the ball to the starting
position by lowering
your hips and rolling
the ball back.
70 Men's Health
02
REVERSE CRUNCH
REPS 12
A Lie face-up on
an incline bench.
Hold a foam roller
between your calves
and hamstrings to
help keep your legs
in proper position.
Grasp the bench
behind your head
for leverage.
B Raise your hips

off the bench
and crunch them in
six-pack
HOME WORKOUTS
towards your chest.
Pause for 2sec, then
lower your legs until
your heels nearly
touch the floor.

03 A Lie on your back
with your calves
STABILITY BALL resting on a stability
LEG CURL ball. Raise your hips
off the floor, until
REPS 12
your body is in
a straight line from
your shoulders to
your ankles.
B Pause for 1sec,

then bend your
legs and roll the ball
towards your bottom.
Roll the ball back out
away from you, then
lower your body to the
floor. That’s one rep.
04 A Lie face-down
on the floor with
PRONE COBRA legs straight and
REPS 01, FOR 60 SECONDS arms next to your
sides. Contract your
glutes to raise your
head, chest, arms,
and legs off the floor.
B Simultaneously
rotate your arms
so that your thumbs
point towards the
ceiling. At this time,
your hips should be
the only parts of
your body that are
touching the floor.
72 Men's Health
05
HANGING LEG RAISE
REPS 08
six-pack
HOME WORKOUTS
B Simultaneously
bend your knees,
raise your hips and
curl your lower back
A Grab a chin-up bar

with an overhand,
shoulder-width grip.
under you as you lift
your thighs towards
your chest. Pause
Hang with your knees when the front of your
slightly bent and your thighs reach your
feet together. chest. Then slowly
lower your legs to

work these muscles … CORE BY DESIGN
Got 15 minutes to spare at home?
Then you’ve got time for a bit of
DIY. Make your own workout picking
your moves from the 10 listed here
YOUR WORKOUT Choose any five core exercises on the following six pages. Do them circuit style,
moving from one exercise to the next with no rest. Recover for 1 minute, then repeat the circuit twice
more. You can use the grid on p94 to write down which moves you pick and record your results.
01 A Lie on your side

with your forearm
SIDE BRIDGE on the floor under
REPS 15-45 SECONDS your shoulder to
ON EACH SIDE prop you up. Stack
your feet, one on
top of the other.
B Contract your core

and press your
forearm against the
floor to raise your hips
until your body is
straight from ankles
to shoulders.
74 Men's Health
02 A Assume a
modified press-up
PLANK WITH position with feet
DIAGONAL ARM LIFT shoulder-width apart,
forearms on the floor.
REPS 06-08
B Raise your right

arm and point to
the right, to 2 o’clock.
Hold for 2sec, then
lower and repeat with
your left arm, raising
it and pointing to 10
o’clock. That’s 1 rep.
03 B Keeping your left

leg straight, lower
it until your foot is
SINGLE-LEG 2-3in off the floor.
LOWERING DRILL Return to the start
position, then do
REPS 08-12
it again with your
right leg. That’s 1 rep.
six-pack
HOME WORKOUTS
A Lie on your back

with your left leg
held straight up and
your right leg bent.

04
SWISS BALL
KNEE TUCK
REPS 08-12
A Assume the
press-up position
with your shins
resting on a Swiss
ball, with your hands
B Keeping your abs
tight, draw your
knees towards your
slightly more than chest until your toes
shoulder-width apart. are on top of the ball.
Slowly straighten
your legs so the ball
rolls back to the
starting position.
05 A Lie with your

knees bent and
GLUTE BRIDGE your arms and heels
MARCH on the floor. Push
down through your
REPS 08-10
heels and squeeze
your glutes to raise
your body into
a straight line
from your knees
to your shoulders.
B Next, bring your

right knee toward
your chest. Reverse
the move, then repeat
with your left leg.
That’s 1 rep.
76 Men's Health
06 A Get in a plank
position with your
PRONE shins about hip-width
OBLIQUE apart on a Swiss
ball and your hands
ROLL shoulder-width apart
REPS 12-15 on the floor.
B Keeping your feet

on the ball, draw
your right knee towards
Return to centre, then
draw your left knee
towards your left
shoulder. That’s 1 rep.
07 A Assume a left-side
plank position.
SIDE PLANK WITH Brace your abs and
ROTATION REACH reach your right hand
toward the ceiling.
REPS 05-10 EACH SIDE
six-pack
HOME WORKOUTS
B Keeping your abs

braced, rotate
your torso to the right
and reach under your
body and behind you
with your right arm.
Return to the side
plank. That’s 1 rep.

08
CANOE
REPS 10
A Stand with your

feet just beyond
shoulder-width apart,
B Keeping your
hips still, bring
the dumbbell down
and with your knees to your right hip,
slightly bent. Hold stroking it backwards
a dumbbell in front like a canoe paddle.
of your chest. Return to the starting
position and “paddle”
to the left hip.
That’s 1 rep.
09 B Now pull the

dumbbell in your
ALTERNATING right hand to the side
DUMBBELL ROW of your torso by
raising your upper
REPS 08-10
arm, bending your
elbow, and squeezing
your shoulder blade
A Grab a pair of
dumbbells and
stand with your feet
towards your spine.
As you lower that
dumbbell, row the
shoulder-width apart, other dumbbell in
knees slightly bent. your left hand to the
Bend at your hips, side of your torso.
keeping your back That’s 1 rep.
naturally arched, until
your torso is almost
parallel to the floor.
Let the dumbbells
hang below you.
78 Men's Health
10 A Assume a plank
position with your
WALK THE PLANK hands on a 12- to
AND ROTATE 18-inch step.
REPS 08-10 EACH SIDE
B With your weight

on your left arm,
rotate your body while
raising your right arm
toward the ceiling.
six-pack
HOME WORKOUTS
C Return to the plank

position and step
your right arm down
to the right of the
bench, then your left
arm down to the left
of the bench. Step back
up, leading with your
left arm. That’s 1 rep.

work these muscles … HAVE A BALL
Crunches work only a small part
of your abs. This workout engages
your entire core, plus your back
and glutes – to speed up your
washboard six-pack
YOUR WORKOUT Have your Swiss ball ready and do all the exercises without resting in between. When
you’ve finished the last exercise in the circuit, take a 1min break. Then repeat the circuit once more.
01
ROLLOUT
REPS15
A Kneel in front
of a stability ball.
Place your hands,
clenched in loose
fists, palms facing
each other, on top
of the ball. Cross
your ankles and lift
your feet off the floor.
Lean forward slightly.
B Roll your forearms

along the ball to
drop your chest towards
it. Stop when your body
forms a diagonal line
fromshoulderstoknees.
Contract your abs,
and pull the ball back to
80 Men's Health
02
PIKE
REPS 10
B Keeping your legs

straight, tighten
your abs, exhale and
A Lie face-down
on a stability ball
with both hands on
lift your hips toward the floor. Walk your
the ceiling as you pull hands out, allowing
the ball toward your the ball to roll beneath
hands as far as is your body until it is
comfortably possible. under your shins.
Hold for a second.
Then lower back to
the starting positioon.
03 A Lie face-down
on the ball with
both hands on the
SKIER floor. Walk your
REPS 15 hands out, allowing
the ball to roll until
it’s under your shins.
Position your hands
six-pack
HOME WORKOUTS
just wider than
shoulder-width apart.
B Bend your knees,

drawing them
forward until your feet
are on top of the ball
and your hips are
C Drop your hips to
the left and your
knees to the right,
pointing to the ceiling. allowing the ball to
roll to the right. Then
return to the starting
position to repeat.

04 A Lie face-down on
the ball with both
DECLINE hands on the floor.
PRESS-UP Walk your hands out,
allowing the ball to roll
REPS 10
beneath your body
until it is under your
shins. Your hands
should be directly
below your shoulders,
so it looks like you’re
ready to do a press-up.
B Keep your torso

straight and abs
contracted. Bend your
elbows and lower your
chest toward the floor.
Stop when your upper
arms are parallel to the
floor. Pause, then return
to the starting position.
05 A Lie facedown
on a stability ball
REAR LATERAL and hold a pair of light
RAISE dumbbells (3kg max)
with your arms
REPS 15
hanging down and
palms facing inward.
B Raise your arms

until they’re in line
with your body and
pull your shoulders
down and together.
Hold for 2sec, then
lower the weights.
82 Men's Health
06 A Lie on the floor
with your arms at
LEG CURL your sides. Place your
REPS 15 heels on the ball. Press
up, so your hips are in
the air and your torso
forms a straight line.
B Next, pull
the ball toward
you, squeezing
your hamstrings,
and then roll it
back out without
dropping your hips.
07 B end your left knee

and lower your
STRETCH LUNGE hips. Straighten your
REPS 08 ON EACH LEG right leg behind you
and bend forward to
touch the medicine
ball to the floor.
six-pack
HOME WORKOUTS
Return to the starting
position, complete the
A Hold a medicine
ball in both hands.
Place the top of your
reps, then swap sides.
right foot on top of

a stability ball. Keep
your left foot flat
on the floor.

CRUNCH TIME
It speaks for itself: this abs-focused circuit uses
adapted versions of the classic crunch and plank
to work every single abdominal muscle. Yes,
it’s painful, but it only lasts for 15 minutes

these muscles …
01
PLANK
02
BICYCLE CRUNCH
A We forgive you for A This next one hurts
wincing at the thought a bit but the gain is
of it. Lie face-down worth the pain. Lie
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: JACK JEFFERSON AT W ATHLETIC | LOCATION THANKS TO SOHO GYMS, WATERLOO (SOHOGYMS.COM)
taking your weight back with your feet
on your forearms. off the floor.
B Engage every B Cycle your feet as
muscle and if you’re riding a bike,
straighten up controlling your
onto your toes. breathing to work
Breathe steadily and your core. This is
stay hold the position great for re- building
for one minute. lost strength.
03
LEG RAISE
04 05
REVERSE CRUNCH SIDE PLANK
06
THREE-POINT
A Raise your head A Mimic the previous A Lie on your left side CRUNCH
off the ground, move but this time, with your forearm A This variation of
bend your knees and don’t let your heels supporting your body. the crunch ensures
raise your legs until touch the ground. B Exhale and raise every abdominal
they’re perpendicular Crunch your shoulders your body so only muscle is primed.
to the floor. up at the same time. your left heel and Lie on the floor,
B Keep tensed as you B Breaking the forearm are in contact knees bent, hands
bring your knees up momentum creates with the ground. at your temples.
past your hips. Exhale the core stability Visualise your ideal B Slowly exhale and
and lower, so your and by lifting your torso as you hold for crunch. Lower, then
heels tap the floor. upper body, you 30 seconds. Then repeat, twisting to the
Bounce off and repeat ensure no muscle lower and repeat left. Then repeat but
for abs of steel. goes unworked. on the other side. twist to your right.
84 Men's Health
A
B
B
A
1 2
YOUR WORKOUT
Do 2 sets of 12 reps B
for each exercise.
Rest for 30sec after
each set and for 1min A
at the end of the
entire circuit, then
repeat the circuit
twice more
4
6 six-pack
5 HOME WORKOUTS
B
A
A
B B

THE SIX-PACK
CHALLENGE
If you’ve done all the other workkouts
in this book you might be readyy for
our most intense 15-minute one:: do
each move for 1min, rest 30sec, then
do the next till you complete alll 10

these muscles …
86 Men's Health
A B
01
TURKISH GET-UP
WHY DO IT? These three
exercises hit your transverse
abdominis, pulling in your gut
Your abdominal wall and the

muscles surrounding it are the
‘special forces’ of your body:
they’re dependable and adapt C
to any situation, whether that’s
running, climbing, or even falling.
This move keeps them primed for
action. Lie back, then simply stand
up (A, B & C) with as little input
from your arms as possible.
Avoid arching your back to reap
the full rewards. Practise with
your arm held vertical so you
can add weight in future.
six-pack
HOME WORKOUTS

02 A
HANGING LEG RAISE

WHY DO IT? Many men get a four-pack
before they get all six. This move hits
those hard-to-reach lower two abs
Aside from working your abs this

move also targets spots around your
elbows and forearms, powering
your performance in racket sports.
Hang from a pull-up bar (A); tense
your glutes and core to raise until
your feet touch the bar (B). Lower,
and fantasise about your boss
suffering the wrath of that
sledgehammer serve.
88 Men's Health
03 A
MOUNTAIN CLIMBER
WHY DO IT? As well as getting
a heart-pumping, fat-burning
cardio workout you’ll hit your
obliques (side muscles)
A simple move designed to exhaust.

This will shred fat from your midriff,
unearthing that six-pack. On all B
fours, with your legs extended
behind you, run on the spot (A).
Focus on drawing your knees right
up to your chest (B) and engaging
your core with each movement.
Mop the sweat off the floor once
you’re done with this.
04 A
SPIDER-MANPRESS-UP
WHY DO IT? These dynamic
core moves will help rid of the
fat stored around the lower
part of your stomach
This superhero move targets your

six-pack
HOME WORKOUTS
smaller stabilising muscles –
particularly useful if your weekend
plans include a climbing trip in the B
Outer Hebrides. Assume a press-
up position and lower to the floor.
Bring your right knee to your elbow
(A). Explode up and switch to the
left (B). Repeat the move for a torso
Mary-Jane would approve of.

05 A
HANGING CRUNCH
WHY DO IT? Another great move
for the lower abs, this time with
some oblique action thrown in.
If you’ve ever attempted to

emulate the MH cover-model
aesthetic, building width in your
obliques is crucial. Here’s how:
hang from a chin-up bar (A), then
squeeze your abs, twist at the hips
and bring your knees up to touch
your left elbow (B). Return slowly
and repeat on the other side.
90 Men's Health
06 A
REVERSE CRUNCH
WHY DO IT? A more challenging
version of the traditional crunch
which hits every muscle in your
six-pack
This targets your rectus

abdominis to build eye-catching B
definition. Lie back and raise your
shoulders and legs (A). Flex at the
hips, bringing your knees to your
chest (B); reverse. Too easy? Rest
your heels on a Swiss ball.
07 A
DISH HOLD
WHY DO IT? This works on
tension, rather than contraction,
an extremely effective way to
strengthen your core
This one might take you back to

six-pack
HOME WORKOUTS
your school gymnastics days, but
the core and back flexibility it B
builds is anything but child’s play.
Lie on your back and tense your
abs as hard as is humanly possible
(A); raise your legs and upper
back a couple of inches off the
floor (B). Simply hold this position
for as long as you can. If you can
do a full minute you strength
levels are officially impressive.

08 A
L-SEAT CHIN
WHY DO IT? Adding a chin-up
to a leg-raise is an advanced
move. Master this and you
really will rule the gym
This one may take some time to

get the hang of, but that doesn’t
mean you can’t give it a go. Grab
a chin- up bar with whatever grip
is your strongest and lift your
body into a hanging L-seat, as
shown (A). Brace your core and
pull yourself up until your chest
reaches the bar (B). Exhale and
slowly lower your body to hit
every ab muscle.
92 Men's Health
09 A
SUPERMANANDTWIST
WHY DO IT? Whenever you
work your abs you also need to
strengthen your lower back
to keep your body in balance
This simple exercise is Kryptonite B

to back problems – use it to allay
the aches caused by any desk job
(or too many crunches). Lie on your
stomach (A) and slowly raise your
torso. At the top, twist your chest
to one side (B), then the other.
PHOTOGRAPHY: ADRIAN WEINBRECHT | MODEL: ALEX JERROM AT SPORTS PROMOTIONS | SHORTS AND TRAINERS, ADIDAS (ADIDAS.CO.UK)
10 A B
WINDMILL
WHY DO IT? A final, heart-
pumping, fat-stripping move to
complete your six pack challenge
Still on your feet? This should

knock the last of the wind out C six-pack
HOME WORKOUTS
of you. While not fiendishly
demanding, this does take
practice, and after the last 14
minutes it will take all or your last
reserves of energy. With your feet
flat, twist to plant your hands as
shown (A). Explode up by
thrusting your hips, swing your
arms and rotate (B), landing on the
other side (C). Repeat to failure.

The 15-minute six-pack workouts you’ll find in this chapter can be used either on their own as fat-
in the other books in the 15-Minute Fat Burners four-book set (see p99). Pick your workout


94 Men's Health
burning, core-strengthening plans, or fitted around other programmes, such as the ones found
and then use this chart to keep track. Avoid doing the same workout on consecutive days.
six-pack
HOME WORKOUTS

INDEX D
Decline press-up 68, 82
Dijon mustard 13
Dish hold 91
Double-leg stretch 52
E
Edam 11, 12
Effortless Lamb Dinner 28
Egg 10, 12, 16, 18, 19,
20, 21
A
Abs chopper 50
F
All Weather BBQ Chicken 29 Fat-Fighting Egg Salad 23
All-day yoghurt super sundae 13 Forward hinge to lunge 64
Almonds, flaked 15
Alternating row 78
Animal Pak Cuts 34
G
Apple 15, 17, 18 Garlic 12
Asparagus 16, 21 Ginger 17
Atomic press-up 58 Glute bridge march 76
Avocado 16, 18, 19, 20, 21 Good morning front squat 64
B
Grenade Thermo Detonator 32
Back extension leg raise 52
H
Beef (see also steak) 19, 20, 21 Half-seated leg circle 44
Beef jerky 17, 19 Ham curl 58
Beef, minced 16, 19, 20, 21 Hammer toss 45
Bicycle crunch 84 Handtohandstaggeredhiplunge 66
Biryani Battery Charger 26 Hanging knee to elbow 90
Broccoli 17 Hanging leg raise 73, 88
Brussels sprout 16, 19 Hip flexors 7
Bulk Powders Green Tea Caps 34 Hip raise and floor press 64
Butternut squash 16, 20
L-Seat chin 92
C L
Cabbage 20 LA Muscle Fat Stripper 32
Canoe 78 LA Muscle Slim Whey 31
Carrot 11, 14, 16, 18, Last Word In Steaks 24
19, 20, 21 Lateral Raise 68
Cauliflower 16, 18 Lean Man’s Roast Pork 27
Cayenne pepper 17, 21 Leg curl 83
Celery 17, 20 Leg raise 84
Chicken breast 16, 18, 21 Lettuce (romaine) 16, 18, 21
Chicken sausages 16, 20 Low row 56
Chilli 10, 12, 16, Lower back 7
19, 20, 21 Lunch 13
Chilli flakes 13 Lunge 58
Cinnamon 11, 15, 17
M
Clock press 56 Maximuscle Thermobol 32
Coconut milk 16, 19, 21 Maximusle Promax Diet 30
Coconut oil 16, 18, 19, 20 Mayonnaise 13
Cod Dish With Hidden Depths 25 Medicine ball leg drops 48
Courgette 16, 19 Mixed greens 20
Crunch,armpulloverstraight-leg 55 Modifiedhandstandshouldertap 66
Crunch, kneeling cable 49 Mountain climber 89
Crunch, long-arm weighted 47 Mozzarella cheese 13
Crunch, reverse 68 Mud run press-up crawl 64
Crunch, seated abs 46 Musclepharm Glutamine 37
Crunch, weighted one-sided 47 Mushroom 16, 18, 19, 20, 21
Crunch/side-bend combo 48 Mustard 17
Cucumber 17, 21 My Protein Impact Diet Whey 31
Curry spices 17, 19, 21
96 Men's Health
Soy sauce 14
N
Neutral-grip row to clean 64 Spicy tuna melter 13
Spider-man press-up 89
Spinach 16, 18, 19,
20, 21
O
Obliques 7 Spring onions 17, 21
Olive oil 14, 16, 18, 20, 21 Squat and fly 56
Olives, green 16, 19 Stability ball knee-up 54
One-leg squat 56 Stability ball leg curl 72
Onion 16, 18, 19, 20, 21 Stability ball pike 68
Optimum Nutrition CLA soft gels 35 Stability ball plank rocker 53
Overhead tricep extension 40 Staggered push press 66
Steak, beef 11, 14, 16, 21
P
Peppercorn-crusted sirloin 13 Stretch lunge 68, 83
Peppercorns 14 Sugar 14
Peppers 17, 21 Suitcasedeadlifttosumodeadlift 66
PHD Diet Whey 31 Superman with a twist 93
PHD Lean Degree 35 Sweet potato 16, 21
Pike 58 Swiss ball knee tuck 76
Pike 81
T
Plank 84 T-stabilizer 51
Plank with diagonal arm lift 75 The matrix 51
Potato 10, 14 The sprinter 55
Prawns 16, 18, 21 Three-point crunch 84
Press-up with sandbag drag 40 Tomato 12, 16, 19,
Pro Plus Caffeine 37 20, 21
Prone cobra 72 Transverse abdominis 7
Prone oblique roll 77 Tricep press 56
Tuna 10, 13, 16, 18,
R
Rear lateral raise 82 19, 20
Rectus abdominis 7 Turkey breast 17, 20, 21
Red cabbage 17 Turkish get-up 87
Red onion 12
U
Relfex Diet Protein 31 USN Diet Fuel 30
Reverse crunch 84, 91 USN Xedra-Cut Hardcore 32
Reverse plank with leg raise 43
Reverse wood chop 44
V
Rock’n’Roll Core 42 Vinegar 16, 18, 19, 20
Rollout 68, 80
Rotational reverse lunge 40
Row to high pull 66
W
Walk the plank and rotate 79
Walnuts 16, 19
S
Salad 19, 20, 21 Water 17
Salmon 16, 19, 20 Wholemeal bread 11, 13
Salsa 17, 19 Wholemeal tortilla 12
Sandbag bicep curl 40 Windmill 93
Side bridge 74 Worcester sauce 14
Side Lunge Snatch 40 Wrap-and-go burrito 12
Side plank 84
Y
Side plank with rotation reach 77 Yoghurt 10, 15
Side-plank tap 58
six-pack
INDEX
Single-leg sandbag row 40

Single-leg lowering drill 75
Single-arm bent-over row 45
Single-arm lunge 43
Skier 68, 81
Snack 15
Solgar Viatmin D 37

EDITOR-IN-CHIEFTOBYWISEMAN
GROUPPUBLISHINGDIRECTORALUNWILLIAMS
PUBLISHERDUNCANCHATER
ADMANAGERTOMLAKE
MARKETINGMANAGERCLAIREMATTHEWS
CEO,HEARSTMAGAZINESUK CirculationManagerBiancaLloyd-King
AnnaJones
RODALEINTERNATIONAL
HEARST-RODALEJOINT BOARDOFDIRECTORS RodaleInc,33EastMinorStreet,
PresidentandCEO,HearstMagazinesInternational Emmaus,Pennsylvania18098,USA
DuncanEdwards
FinanceDirector,HearstMagazinesUK EditorialDirectorJohnVille
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SeniorVicePresident,RodaleInternational InternationalContentManager
RobertNovick KarlRozemeyer
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MEN’SHEALTH15-MINUTEGUIDES
©2014, Hearst-RodaleLtd,33BroadwickStreet,London,W1F 0DQTel:02073394400 Fax:02073394420
©2014Hearst-Rodale.Allrightsreserved.SomeportionsexcerptedfromTheMen’sHealthBigBookof15-Minute
Workouts,©2011RodaleInc,usedwithpermission.Nopartofthispublicationmaybereproducedortransmittedin
anyformorbyanymeans,electronicormechanical,includingphotocopying,recording,oranyotherinformation
storageandretrieval system, withoutthewrittenpermissionofthepublisher.
Theinformationgiveninthisbookisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnot
intendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyou
haveamedicalproblem,weurgeyoutoseekmedicalhelp.Thedietaryprogrammesinthisbookarenotintended
asasubstituteforanydietthatmayhavebeenprescribedbyyourdoctor.Mentionofspecificcompanies,
organisations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmention
ofspecificcompanies,organisations,orauthoritiesimplythattheyendorsethisbook,itsauthor,orthepublisher.
MEN’SHEALTHISAREGISTEREDTRADEMARKOFRODALEINC
WORKOUTPHOTOGRAPHY(UNLESSOTHERWISECREDITED)BETHBISCHOFF
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98 Men's Health
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FAST WORKOUTS THE ABS DIET WEIGHTLOSS SUPPS

100 PAGES OF BRAND NEW TIPS TO BUILD A KILLER BODY

FASTER RESULTS MADE SIMPLE THAT REALLY WORK

6-PACK SOLUTIONS MANUAL

CORE STRENGTH FOR EVERYONE: BEGINNER TO ADVANCED

COVER PHOTOGRAPHY: GETTY

JOIN THE UK’S BEST-SELLING MEN’S MAGAZINE BRAND

15-minute fat-burning workouts 5

1 The stronger your core, the taller and leaner you

2 Working the deep abdominal muscles and

3 A well-tuned core improves reaction speed and 5

and aligned spine allows your brain to receive

For these reasons and many more, the abs workouts

15-minute fat-burning workouts 7

DUTCHMASTER Two slices give you 4.4g g

15-minute fat-burning workouts 11

15-minute fat-burning workouts 13

15-minute fat-burning workouts 15

Spinach Onions Mushrooms Romaine lettuce Brussels sprouts

Avocados Cauliflower Sweet potato Courgettes Red chillies

Vine tomatoes Butternut squash Carrots Green olives Asparagus

Chicken breasts Minced beef King prawns Eggs Tuna

Chicken sausages Coconut milk Walnuts Beef rump steak Salmon

Coconut oil Olive oil Vinegar

CAYENNE PEPPER +15%

Spring onions Cucumber Spices GINGER +20%

Beef jerky MUSTARD +25%

was found to raise the

15-minute fat-burning workouts 17

onion and mushrooms.

oil and vinegar dressing.

high in protein,” says dietitian Amy

BEEF AND VEGGIE CURRY FISH DINNER

BEEF JERKY, TUNA AND MASHED AVOCADO

15-minute fat-burning workouts 19

spinach, tomato and mushrooms. mushrooms and onions in coconut oil.

SALMON SALAD CHEF’S SALAD

Why? The vitamin D in the salmon oil and vinegar.

SQUASH MASH BEEF CHILLI

TUNA AND AVOCADO SQUASH WITH TURKEY

SPICY WINGS BEEF AND VEGGIE CURRY

STEAK SLICES BUTTERNUT SQUASH

15-minute fat-burning workouts 21

THIS MEAL WILL

15-minute fat-burning workouts 23

INGREDIENTS 14oz Beef skirt steaks, 2 Parsley, handful Oregano, handful

THIS MEAL WILL

15-minute fat-burning workouts 25

THIS MEAL WILL

INGREDIENTS Pork shoulder, 2kg, crackling on the bone

15-minute fat-burning workouts 27

INGREDIENTS Lamb shoulder, 1 Olive oil, glug Black pepper

THIS MEAL WILL

INGREDIENTS Butternut squash, 1 Coriander seeds, 2tsp

15-minute fat-burning workouts 29

Combines quality whey concentrate,

A great-tasting protein supplement Contains a strong hit of whey protein

NUTRITIONAL VALUE NUTRITIONAL VALUE

Use the low-calorie proteins and metabolic boosters in

NUTRITIONAL VALUE NUTRITIONAL VALUE

15-minute fat-burning workouts 31

This gets your system going at Contains potent energy boosters

NUTRITIONAL VALUE NUTRITIONAL VALUE

Turn your body’s ﬂab-burning thermostat