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Men's Fitness UKMen's Fitness UK

Men's Fitness UK February 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:
Kelsey Publishing Group
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12 Issues

IN THIS ISSUE

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start the year strong

As regular readers of my editor’s column, you’ll both know that I have a tendency to be self-deprecating. So my instinct here, when talking about me being this month’s cover model after an eight-week transformation challenge, is to make a joke at my own expense. But as we enter 2019, the world is no laughing matter. Whatever your particular political persuasion, the reality is we live in angrier, more volatile and less certain times. Working hours are longer, we are busier and more stressed than ever, and free time comes and goes in the blink of an eye. Indeed, it can often feel like we have no control over any aspects of our lives. But there is one area in which only we have a say: our health. I’ve put myself on…

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instant fit tips

1 EZ does it to win the arms race Are you still cranking out the dumbbell biceps curls to transform the size of your arms? Put the bells down and curl an EZ-bar instead. Its undulating handle means you recruit more muscle fibres, which leads to faster growth. Find out more p77 2 Go back to basics to build a bigger chest Hitting your chest from a variety of angles is crucial to adding size, but you first must master the flat bench press to build a bigger chest. New research found chest muscle fibre activation was greatest in the classic lift. Find out more p11 3 Swap out smoothies for a healthier snack Smoothies have a reputation as the ultimate health drink, but many shop-bought products have as much sugar as a can of cola and…

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flat bench, big chest

It’s tempting to think that you need to complicate things to make faster training progress. But sometimes the basic exercises are the best, and when targeting your chest that means the good old flat bench press. According to a report in the European Journal Of Sports Science, when researchers asked subjects to perform sets of six reps at 65% of their one-repetition maximum they found that muscle stimulation was greater when the bench was flat than when it was placed at a 15°, 30° or 45° angle. So make the flat bench the cornerstone of your chest-building strategy and include incline variations to hit your upper chest and front shoulders.…

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mindfulness masterclass

There’s no right or wrong way to do this practice. Try to accept whatever your individual experience is. The goal is not to achieve perfect focus on your breath, but rather to learn how your mind works! It’s normal for your mind to wander, but when you catch your mind wandering and deliberately bring it back, you’re learning to mindfully control the focus of your attention. Try this basic breath awareness meditation once or twice a day for two weeks, and observe what happens. STEP 1 Pick a comfortable, quiet place where you won’t be disturbed. STEP 2 Sit with your spine upright on a chair or on a cushion on the floor. If you use a chair, make sure your feet are touching the ground. Close your eyes or maintain a…

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eat a treat when your diet starts to bite

Indulging your sweet tooth when on a diet might not spell disaster for your fat-loss plan – indeed, it might be the key to getting into better shape. People who eat chocolate several times a week are slimmer than those who only eat it very occasionally, even though it’s high in calories from sugar and fat. That’s according to research published in the Archives Of Internal Medicine journal, which also took other factors such as daily activity levels into account. It’s thought that having a little of what you fancy isn’t just good for you mentally because it gives you a brief timeout from your diet, but it may also help you to continue to burn fat by spiking levels of the hormone leptin, which tells your brain you are…

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six-pack in three steps

USE ISOMETRICS “If your abs are constantly in a contracted position it can cause bad posture, so it’s important to strengthen them in an elongated position,” says Scott. “Planks and other similar moves [like the TRX roll-out, pictured] are ideal, but don’t just hold for as long as you can because your technique will give up way before you do. Short holds, done correctly, are more effective.” DON’T JUST HIP FLEX “The old sit-up with someone holding your feet on the ground is dead,” says Scott. “It distorts your hip tilt and you’ll end up using your hip flexors to do the move, over-activating a muscle that is shortened anyway. Most people know not to do sit-ups for abs by now, but watch for the same problem in leg raises and other moves…

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