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Men's Fitness UKMen's Fitness UK

Men's Fitness UK October 2018

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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the road to recovery

Over the past decade I’ve interviewed some of world’s hardest-training, most impressive athletes, bodybuilders and strongmen, as well as many of the world’s most respected and knowledgeable coaches and trainers. The one question I always ask at the end of a chat with one of these guys is, “What’s the one thing you wish you’d known or done when you were younger?” Hindsight is a wonderful thing, and everyone has something they’d do differently if they could turn back the clock.What I learned very quickly is that despite their wildly differing sports, backgrounds, training approaches, nutritional strategies and myriad other variables, the overwhelming majority would have the same answer, or very similar. And it goes like this: “I wish I’d spent more time working on my flexibility and mobility.”When…

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instant fit tips

1 Make a better brunch to burn fat Starting your day with eggs is one of the smartest and simplest moves you can make to burn fat and build muscle. But boiled ones soon become boring (even with soldiers), so try our delicious brunch ideas to start your day right. Find out more p42 2 Settle in the saddle to cycle faster Want to turn those pedals faster without expending any extra effort? Make sure your forearms are parallel to the ground and you’ll improve your cycling efficiency by a massive 13%. See the Updates section for more ace tips. Find out more p11 3 Lift lighter to add injury-free muscle You don’t always have to lift heavy to grow big muscles. In fact,…

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get lower to cycle faster

How can you increase your cycling efficiency by more than 13% in one second? Simply bend your elbows. Having your forearms horizontal produces a smaller frontal area than an upright posture with straight arms does, and this reduced-drag efficiency equates to a 35-second saving over 40km. The findings, from a study conducted by the Institution of Mechanical Engineers, found this low-tuck posture the most efficient of five different cycling positions tested. Turn the page for our expert bike drills to get you cycling faster for longer. ■…

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going flat out

(Photography iStock) EXPERT INSIGHT “These sessions will significantly improve your fitness by increasing your lactic acid threshold and enhancing your body’s efficiency at delivering oxygen to your muscles, while also boosting your top speed,” says top endurance coach Steve Whittle (stevewhittlecoach.com). SPEED SESSION WARMUP 5 minutes at RPE 2 (rate of perceived exertion on a scale of 1-7+ where 1-2 is very easy and 7+ is very hard) WORKOUT 4 minutes at RPE 6 1 minute at RPE 2 Repeat 4 times WARMDOWN 5 minutes at RPE 2 HILL SESSION WARMUP 5 minutes at RPE 2 on flat ground WORKOUT 100-200m ascent at RPE 4-6 (depending on gradient) 100-200m descent at RPE 1 Repeat 4 times WARMDOWN 5 minutes at RPE 2 on flat ground…

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eat berries to lose your belly

Belly getting bigger? Eat more berries. They’re high in compounds called anthocyanins, which are thought to be behind numerous health benefits. Eating more berries, fresh or frozen, also improves your body’s ability to burn fat, according to a study in the journal Nutrition Reviews . This also found eating more berries improves cholesterol levels, increases your blood’s antioxidant capacity - so damaged cells get repaired faster - and enhances glucose metabolism, which means carbs are used more effectively. Blend a handful of berries in your morning or post-workout smoothie, and add some to Greek yogurt for a delicious dessert. ■…

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eat steak for heart health

Want an excuse to eat more meat? You’re in luck. A small steak every day is as good for your heart as stopping smoking, reducing salt intake or increasing physical activity thanks to its levels of protein, which is used to repair cells, tissue and muscle, a study published in the Journal Of Nutrition found. People who followed a diet rich in high-protein foods such as steak and fish had lower blood pressure and healthy arteries – two key indicators of heart disease risk. ■…

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