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Salute e Fitness
Men's Fitness UK

Men's Fitness UK January 2017

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.

Paese:
United Kingdom
Lingua:
English
Editore:
Kelsey Publishing Group
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COMPRA NUMERO
4,02 €(VAT inclusa)
ABBONATI
30,22 €(VAT inclusa)
12 Numeri

In questo numero

1 minuti
work hard, play hard

“Being fit for life is about more than bench pressing your bodyweight” The nature of making monthly magazines means that this is the January 2017 issue of Men’s Fitness, but I am writing this at the end of October 2016, and you won’t read it until late November (if you subscribe), early December (if you buy in a newsagent’s) or July 2020 (if you only ever read MF in a dentist’s waiting room). If you’re in that third category, please forgive me for saying that coming up with something suitably inspirational to write here has been a bit like pulling teeth. You see, I should be using this page to tell you to prioritise your training programme and clean-eating diet plan over more appetising activities, such as boozy Christmas parties, long weekends…

1 minuti
instant fit tips

1 A happy mind soon makes a better body Cover star Steve Cook may now be the biggest name in fitness, but it was only when he realised that there was more to life than a six-pack that he found global fame. Find your balance and a better body will follow. Find out more p38 2 Add muscle fast by nailing the basics The equation to work out your daily calorie requirement is more complex than the one that sent Sputnik into space. But eat 2g of protein per kilo of bodyweight per day and you’ll be in great shape to add lean muscle mass fast. Find out more p46 3 Don’t fret: fruit won’t make you fat You may have read in less respectable fitness mags that fruit makes you fat. It doesn’t – if you…

1 minuti
make explosive gains

2.1% The increase in lean body mass percentage following a 12-week strength and plyometric training programme in elite handball players, according to the Journal Of Human Kinetics. Their squat jump max increased by 6.8% If you want bigger and stronger muscles then most of your training time should be dedicated to lifting weights. But you can reach your size and strength goals faster by also including some weekly plyometric work, which means doing more explosive bodyweight moves such as box jumps or clap press-ups, according to a study published in the Journal Of Strength And Conditioning Research. The research found that subjects who performed plyometric exercises added more muscular size and had greater power output than those who didn’t. And the best bit – aside from not needing any equipment –…

1 minuti
build muscle mass faster

“Adding plyometric exercises to your routine will not only increase your athletic capabilities, it will also improve muscle mass by recruiting your fast-twitch fibres,” says trainer Alex Gildea (gildeafitness.com). “Start by keeping the rep count low to perfect your technique and avoid injury.” Do one of the following three plyometric moves before a legs session or combine all three for an quick and intense cardio workout. JUMP SQUAT Squat down and load tension in your legs and glutes, then jump up powerfully, swinging your arms for momentum. Push your hips forwards at the top and exhale. Don’t roll your knees inwards when you land. Do 5-10 reps for 3-5 sets, resting 60sec between them. JUMP LUNGE Start in a split stance and load tension on your front leg with your core engaged. Jump up…

1 minuti
beat heart disease with berries

Adding a handful of blueberries to your morning porridge, one in your post-workout shake and another on your evening Greek yogurt will certainly add extra deliciousness, but new research shows it will also help your heart by tackling the major causes of cardiovascular disease: high blood pressure and arterial stiffness. In the Florida State University study, subjects who ate 150g of blueberries a day for eight weeks saw a reduction in blood pressure (5.1% in systolic and 5.3% in diastolic) and a 6.5% decline in arterial stiffness, plus a 68.5% increase in nitric oxide, a key compound involved in blood vessel widening. 50% Lifting weights for sets of between 20 and 25 reps using 50% of your one-rep max is as effective at building muscle as doing eight-rep sets using 90%…

1 minuti
want to think quicker? eat more red meat

91% The percentage of your RDI of vitamin B12 in a 250g steak. It plays a vital role in optimal brain function, and it’s found predominantly in meat, fish and eggs 36% The reduction in the risk of developing dementia by people who eat the most saturated fat (the type found in red meat), according to a study by the Mayo Clinic. The next time you face a big challenge at work that requires you to perform under pressure and keep your cool, give your brain the nutrients it needs by eating a steak the night before – preferably one from a grass-fed cow. Organic red meat, or wild-caught fish if you prefer, is high in docosahexaenoic acid (DHA), which is one of the most important types of omega 3 fatty acids.…