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ESPLORALA MIA LIBRERIA
Salute e Fitness
Men's Fitness UK

Men's Fitness UK September 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
make it easy

Building lean muscle is simple. Yep, and the same goes for losing fat. Simple. In both cases, it’s about doing the basic things right: follow a challenging and progressive training plan based on lifting weights or high-intensity interval training, then eat more quality protein and cut back on sugar, booze and refined carbs. Get enough sleep each night and you’ll make major changes to how you look without your clothes on. Of course, just because something’s simple doesn’t mean it’s easy. That’s why in every issue of MF we stress the importance of planning and preparation to give you the greatest chance of success – whatever your ambition. This is perfectly explained in our 7 Rules Of Muscle feature (p87), because once you know the essential elements of any effective muscle-mass…

1 minuti
instant fit tips

1 Eat more burgers to build lean muscle Who said that a muscle-building burger has to be made with beef? Not our top chefs, because they’ve put together four delicious beef alternatives that will fill up your stomach – and fill out your frame. Find out more p74 2 Work faster with daily time out slots Even the most meticulous preparation for a big work week will fall apart with a sudden and unexpected development. But factoring in “spare slots” in your daily diary allows you time to deviate and then refocus. Find out more p21 3 Take four steps to beat any addiction Whatever the unhealthy habit you want to kick to the kerb, following a simple four-step formula that recognises and accepts your craving shifts your mindset away from temptation towards better life choices Find out…

1 minuti
get up to top speed

If you want to get to the top faster, commute to work on two wheels – that way, you’ll start your day in the sharpest frame of mind. In a recent study published in the Journal Of Clinical And Diagnostic Research, subjects scored higher in memory, reasoning and planning tests after 30 minutes of cycling than those who didn’t exercise. Meanwhile, a survey by the UK’s Chartered Management Institute found cyclist commuters are more productive and less likely to be late and arrive stressed than those who travel by car. INSTANT TIP Get to work faster by keeping your ankles in the best position. One study found that when cyclists pedalled with their toes pointing upwards, so their ankles were dorsiflexed, their pedalling efficiency dropped by 3%, while calf energy expenditure increased…

2 minuti
get lean with fat-loss foods

1 GRAPEFRUIT Eating more grapefruit can keep your belly at bay. In a 12-week study overweight subjects were given half a grapefruit to eat before their three daily meals. After three months the fruit eaters had lost 1.6kg, while a placebo group lost just 0.3kg, according to the Journal Of Medicinal Food. It is thought that compounds in grapefruit prevent insulin levels from rising too high, and stable levels allow better fat burning. 2 CAYENNE PEPPER Spicing up your meals has a duo of benefits to help your wage war on your belly. First, consuming cayenne pepper can spike your metabolic rate, according to the Clinical Nutrition journal, meaning you burn more calories without doing anything else. Second, the spice can improve rates of fat oxidation, meaning your body is better equipped to…

1 minuti
grill mushrooms for more energy

Mushrooms might not be as Instagram-worthy as avocado or other colourful foods, but fungi are one of the best low-calorie health foods you should be eating – so long as you cook them right. Mushrooms are packed with B vitamins for higher energy levels, fibre to keep you full and testosterone-boosting trace minerals such as zinc and selenium, but new research from the International Journal Of Food Sciences And Nutrition has found you need to grill or microwave mushrooms to maintain their full nutrient profile. Frying and boiling them led to the greatest loss of nutrients. Just one hour a week of resistance training lowers your risk of obesity, high blood pressure and elevated blood sugar levels, according to research from the Radboud University Nijmegen Medical Centre in the Netherlands. These…

1 minuti
channel your pulling power

Turn up the volume Fitness coaches disagree over many things, but in every top trainer’s plan you’ll find pull-ups and/or chin-ups. To get better at this classic test of upper-body strength – and build a leaner, V-shaped torso in the process – do more of them. Subjects who did pull-ups for ten minutes twice a week for six weeks, doing 60 seconds of activity with 30 seconds of rest, increased their pull-up max from fewer than ten to almost 15, according to the Mountain Tactical Institute. Do full-range reps “You won’t get stronger unless you move through a full range of motion,” says coach Tom Crudgington. “Grip the bar with arms straight and push away from it to lengthen the lats and recruit more fibres. Engage your glutes to fire up the central…