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category_outlined / Health & Fitness
Men's Fitness UKMen's Fitness UK

Men's Fitness UK

March 2019

Men's Fitness is for men who want to get more out of their lives and celebrates an upbeat, optimistic, pro-active lifestyle. Men's Fitness recognizes that mental and emotional fitness is vital to balanced living and aims to offer active and aspirational men - entertainment, information and inspiration.

Country:
United Kingdom
Language:
English
Publisher:
Dennis Publishing UK
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12 Issues

IN THIS ISSUE

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you hold the power

We all know someone who can eat whatever they want and barely bother to work out yet still maintain a lean and defined physique. This tiny minority of people are called one of two names: either genetic outliers, or another phrase which I should probably not commit to print.Those with “great” genes can get outstanding results with apparently very little effort; for the rest of us the reverse can seem true at times. And as we get older those incremental improvements come with an ever-greater effort cost.It’s easy to blame your genes for limiting your physique or performance potential – and even more so now with a rise in accessible DNA testing services that provide a complete overview of your genetic strengths and weaknesses. But as our in-depth feature…

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instant fit tips

1 Build a bigger chest with flyes Want a broader chest? Spread your arms and flye. Why? Because chest flyes isolate your pec muscles and move them through a greater range of motion than bench pressing. Start light and master the move then add weight. Find out more p15 2 Cut back on sugar to make smarter calls To get lean you need to ditch sugar, and to stay sharp you need to do the same. Too much of the sweet stuff too often changes you gut microbiome, which then affects how it talks to your brain and hampers decision making. Find out more p51 3 Build squat strength with a kettlebell Squats are one of the most beneficial lifts you can do but…

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run smarter

Being a regular runner is one of the best ways to improve your cardiovascular system to keep your heart and lungs fit and healthy, as well as burn off body fat. And new research shows that there are brain benefits to being a pavement pounder too, because running mitigates the negative effects that chronic stress has on your hippocampus, the part of your brain responsible for learning and memory.Periods of prolonged stress weaken the synapses between neurons, causing a negative impact on your processing power – but running helps keep these connections firing, according to the journal Neurobiology Of Learning And Memory. “The ideal situation for improving learning and memory would be to experience no stress and to exercise [but] it’s empowering to know that we can combat the…

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fire up your fat loss

BLACK PEPPER A substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, effectively making the rest of your meal more nutritious. CAYENNE PEPPER Capsaicin, the compound that gives peppers their heat, triggers fight-or-flight hormones including adrenaline and norepinephrine, helping to regulate your heartbeat and breathing, and mobilising fat for your body to use. MUSTARD SEEDS Cook with the seeds, not the sauce. A study in the Asian Journal Of Clinical Nutrition found eating them concentrated in oil lowered visceral fat in rats. Blitz them in a food processor with chillies for a fiery curry paste. ■…

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be a person of note

(Photography iStock) STEP 1 Turn to a blank page in your notebook and write down every single thing you want someone to know about you. Don’t hold back – you’ll edit it down later. If you’re feeling stuck, ask yourself questions like: how do you stand out in your field? What benefit would you like to bring to the world? How will your current skills and experiences lead you to where you want to be? STEP 2 Now take what you’ve come up with and try to fit it on a square sticky note. This forces you to choose what information to prioritise and determine what’s not crucial to share in a first interaction. If you’re having a hard time narrowing it down, a good framework to use is…

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get an upgrade next time you flye

For people in pursuit of a bigger and broader chest, the bench press takes priority in most workout programmes. But the workload your chest must manage when pressing is always limited, especially if you have weaker triceps or front shoulders. In short, if you want a bigger chest, you need to isolate your chest muscles. Enter the incline flye. Not only does it target the chest, it also creates a big stretch across your pecs and allows them to move through a greater range of motion, all of which are key factors in increased muscle growth. Using kettlebells keeps the weight on the outsides of your wrists, enabling you to maintain the same angle in your elbows throughout to work your chest even harder. ■…

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