April 2017
p103
CONTENTS
April 2017
Updates
p12 Use your melon
Eat more watermelon for
better sex, a healthier heart
and pain-free muscles
p17 Work out anywhere
No kit? No problem! Try these
six anywhere, any time
moves to sculpt lean muscle
p19 Back off the booze
Cut down on daily drinking
with these easy tips to get you
looking and feeling fantastic
Cover model Alex Cannon
p23 Take to the Air
Cover photography Glen Burrows
Its been 30 years since Nike
introduced AirMax, and its latest
incarnation is lighter than ever
4 | April 2017
Cover star Alex Cannon
reveals his fat-loss
training secrets
Personal Best
p27 The best new sports jackets
Look the part - and stay warm and
dry whatever the weather with
these performance jackets
p33 Get into gear
We round up the latest and best
new clothes, gear and gadgets so
you can splash your cash wisely
p36 Clean up your act
Keep your skin spotless with these
high-end cleansers, and find the right
shaving foam for a smoother face
p38 Stretch for the line
Stretching is good for your mind
as well as your muscles, so try this
new yoga clothing range for size
 p48
p11
Features
p40 HIIT it hard
Fight fat more effectively with high-
intensity workouts. Our feature
tells you all you need to know
p48 Become a master chef
You are what you eat so
weve gone to chef school so
you can build a healthier body
by becoming a better cook
p56 Increase your motivation level
Read this expert-packed piece to
discover that getting and staying
motivated has never been easier
p67 Jordan Henderson exclusive
We quiz the Liverpool and England
star for his top fitness tips
p23
Fuel
p75 Food myths debunked
Some food fallacies just wont go
away - until now. Read this, then eat
pasta for dinner without getting fat
p80 Living on the veg
How important is it to hit your
daily veg target? We explain all
p84 Eat fajitas, burn fat
Ignite your fat-loss efforts
by making (and eating) these
tongue-tingling and protein-
packed spicy chicken fajitas
p86 Easy ways to eat better
Make your main meals healthier
as well as delicious with a
minimum of time, fuss and effort
p56
p113
Trainer
p89 Moves you must do
Give these criminally underrated
lifts a second look and start to
pack on lean muscle mass faster
p93 Rugbys Welsh warrior
Wales, Lions and Northampton
Saints winger George North on how
you can perform at a higher level
p103 Shooting for size and strength
Reality TV star and celebrity
PT Alex Cannon reveals the
training secrets that built him
an MF cover model body
p110 Avoid marathon mistakes
Get better at running faster for
farther with our pro-level advice
April 2017 | 5
Photography Glen Burrows
Reignite
yourspark
Theeasiestwaytobuildyourbesteverbody
andfindmoresuccessinallareasofyour
lifeistoidentifyyourmainmotivatingforces
andlearnhowtochannelthemwhenwillpower
levelsarelow.Wereheretoshowyouhow
6 | April 2017
Whats the biggest obstacle blocking your
path to a fitter, healthier and happier
life? For many of us, at least some of the
time, a shortage of motivation to make
small but significant changes to our daily
routine keeps us stuck in a vicious circle.
A friend explained his lapsed gym
membership to me like this: every morning he
wakes up with ten Enthusiasm and Motivation
Units (EMUs). Hell lose one EMU on his
commute, a couple more during meetings, one
in the queue for lunch and so on every time
his patience is tested. He only ever gets to the
gym after work if he has at least one EMU left.
If not, the only bar hes going near is his local.
His motivation model makes a lot of
sense we all wish we could instantly summon
Getting - and staying
- motivated to make
big changes to your life
has never been easier
up extra EMUs when we need them. Like
when we know we should go to the gym or
for a run (because we always feel amazing
afterwards) but going straight home or to
the pub requires far less effort. Now, thanks
to our guide to maximising your motivation
levels with minimal effort (p56), youll be able
to make the right call every time and build
a stronger, leaner and healthier body. So Ill
see you at the bar. You know which one.
JoeWarner,editorialdirector
@JoeWarnerUK
 Instantfittips
Issue 203 April 2017

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EDITORIAL
Editorial Director Joe Warner
Managing Editor Chris Miller
Editor-At-Large Joel Snape
Photography Director Glen Burrows
Thanks this issue Ash Gibson (creative consultant),
Ian Ferguson (design),
Ben Backhouse, Chris Beastall
(grooming)
Editor-In-Chief Jon Lipsey

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Work experience
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(coachmag.co.uk) jonathan_shannon@dennis.co.uk

Group Advertising
Manager
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8 | April 2017
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 Updates
04
17

What matters now

Springinyourstep
Wearnewgearforaninstantmotivationboost
Finding the motivation to work up a real sweat, whether thats going
for a morning run or an after-work gym session, can be tough at this
time of year when its still dark most of the day. The good news is
that spring is just around the corner and you can start that season
in better shape if you treat yourself to some new workout kit right
now. Why? Wearing new exercise clothing can give you the added
willpower you need to start moving, and simply putting on your
fresh clobber gets you in the right frame of mind for exercise and
increases the chances of you training that day, according to research
Photography Getty

from Northwestern University in the US. So treat yourself to a new

top and shorts or leggings bright colours are good, especially if
youll be running outside and put them on first thing Saturday
morning to boost your chances of increasing your activity levels.

April 2017 | 11
 Updates | Nutrition

Eatmorewatermelon
Thesebigberriesoffermanyhealthbenefits,
includingbettersexandpain-freemuscles

Fightfatwithfibre
If you want to lose
weight faster then try
increasing your intake
of bre, specically
resistant starch which
is not digested in the
small intestine and so
not classied as a type
of dietary bre. It is
found in foods such
as potatoes, bananas,
grains and legumes,
and can improve gut
health (by feeding your
good bacteria) and

1 2 3 4
help stabilise blood
sugar levels, the key to
safe and sustainable Bettersex Dodgedisease Healthyheart Recoverfaster
weight loss. The
Watermelon has When you eat Drinking Necking some of
research, published in been described as watermelon some watermelon juice the fruits juice after
the journal Nutrition natures Viagra of the citrulline can decrease your a hard weights
thanks to its ability is converted into risk of developing session could help
Bulletin, also found to increase libido another amino acid, atherosclerosis reduce the severity
eating more of this and enhance blood arginine, which a build-up of fat of post-workout
flow to you-know- both improves heart in your arteries muscular aches and
type of bre enhanced
Photography Getty

where. Thats health and helps thats a contributor pains, according

feelings of fullness down to its high maintain a stronger to heart disease to the American
concentration of immune system, according to Chemical Society.
by producing more citrulline, an amino meaning youll an animal study That means youll
short-chain fatty acids. acid that relaxes spend less time by the University be back under
blood vessels. on the sidelines. of Kentucky. the bar sooner.

3 foodsthat Do you spend most of your

afternoons wishing you could slip 1 Banana 2Greentea 3Almonds
fightfatigue under your desk and sleep away
the rest of the day? The post-lunch
Bananas are as
effective at raising
Caffeine and
the amino acid
Packed with
heart-healthy
energy slump is a common problem energy levels as L-theanine give you monounsaturated
and can be eased by swapping a sports drink for an energy boost but fats for an instant
carb-heavy lunch for a protein-rich cyclists, according without the jitters. boost, almonds are
one. If youre still sleepy, try these to open access Research shows it also high in energy-
low-calorie fatigue-fighting foods. journal PLOS ONE. boosts focus too. releasing B vitamins.

12 | April 2017
 Official equipment
suppliers of the
Bear Grylls Survival
Races

For life outside

the gym

For the adrenaline seekers: those who never look back;

those who relish a challenge and those who always
want more. Our professional gym equipment helps you
make the most out of your life.
Find out more, visit jordanfitness.com
 Updates | Nutrition
SADDLE UP!
Getting your saddle position
right will help you ride faster
and reduce your injury risk.
Heres what you need to know 43
Honeys score
on the glycemic
index, making
it a medium GI
food unlike other
sugars. This
makes honey a
smart source of
Size your bike post-workout
Straddle the crossbar with carbs because
your feet flat on the ground. If it doesnt lead
to a big blood
theres no clearance between
sugar spike.
your crotch and the crossbar,
you need a smaller bike.

Raise the saddle

Open the quick-release saddle
lever and pull up the seat until
the top is level with your hip.

Swapsugar
Check that you havent
exceeded the maximum height
and lock the saddle in place.

forhoney
Eating too much sugar is being increasingly
Test the height
Sit on the bike and, using a wall
blamed for the Western worlds obesity
for support, rotate the pedals to epidemic, but there is one type of sugar - honey
the vertical position. With the
balls of your feet on the pedals,
- that is actually really good for your health,
the knee of your lower leg according to a study published in the Journal
should be slightly bent. Adjust
the saddle again if necessary.
Of Agriculture And Food Chemistry. Subjects
who were given honey had higher levels of
Illustrations John Rogers@PhosphorArt.com Photography Getty

antioxidants in their blood plasma and the

Find the fore/aft position
Rotate the pedals until your
feet are level and move the
saddle forwards or backwards
until your knee is directly
above the centre of the pedal.
Use a plumb line to help.
higher your level, the better your body can
combat the cell-damaging free radicals that
are behind ageing as well as many diseases.
With people consuming an average of more
than 70kg of sugar and artificial sweeteners a
year, adding honey to tea or porridge instead
of sugar could provide multiple health benefits,
said the scientists behind the research.

April 2017 | 15
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 Updates | Health

Calltimeondailydrinking
In the pursuit of getting lean you probably already
know you should steer clear of alcohol - its called a

30
beer belly for good reason, after all. But if you dont
want to give up the grog then you should aim for at
least one night of abstaining a week to help prevent
The number of the onset of cirrhosis, which is a build-up of fatty
days it takes

Powerupyourporridge for your liver

to completely
tissue in your liver that can be deadly. As your main
detoxification organ your liver filters out damaging
repair damaged
Abowlofoatsisagreatwaytostartthedayand tissue, according toxins, and going to bed sober gives it time to repair,
thesetoppingsbringgreaterhealthbenefits to University of
Iowa research. according to the Journal Of Hepatology. Research
However, scar
Thefood Theeffect Thescience tissue caused by
found that people who drank six nights a week
Berries Prevents Berries, especially the
excessive alcohol had a significantly lower chance of developing
cant be healed
cell dark-skinned ones such cirrhosis than those who drank every day.
damage as blueberries, are
packed with antioxidants
that combat cell-
damaging free radicals.

Cinnamon Stabilises Cinnamon contains

blood compounds that prevent
sugar a big blood sugar spike
levels after eating, and studies
show it also reduces
post-workout muscle
soreness and can even
help improve focus and
concentration.

Yoghurt Aids fat A dollop of Greek

loss yogurt will provide
slow-release casein
protein as well as
bone-building calcium.
And research shows
diets high in dairy
support faster fat loss.

1
GO LOW-ALCOHOL
2
SIP A SOFT DRINK
3
DRINK AT DINNER
4
MAKE MOCKTAILS
5
TRACK ON AN APP
5 EASY WAYS Choosing lower- Alternating each Waiting for your You can still Still struggling to
TO BACK OFF strength versions alcoholic drink with evening meal to tantalise your cut down on your
THE BOOZE of your favourite a soft drink - water have your rst drink tastebuds while drinking? Download
tipple reduces your or squash is best to instead of grabbing giving your liver the Drinkaware
daily unit intake, prevent dehydration a glass of wine a much-needed tracker app to your
lowering your risk without excess or can of beer as rest by swapping phone. Logging
of drink-related calories - is a smart soon as you step cocktails for each drink increases
problems, and cuts move if youre out through your front mocktails. Alcohol your awareness of
your calorie intake. and fancy a proper door can help you education site how much youre
Photography Getty, iStock

Even better, go for drink. It will reduce drink far less, while drinkaware.co.uk drinking, and the
a non-alcoholic the units you drink, pairing the booze has videos of some app calculates the
beer: theres lots the money you with the food youre mocktail recipes if cost and calorie
of them now, and spend and the eating can lead to you need inspiration count, which could
theyre nicer than number of calories a more enjoyable the Virgin bolster willpower
they used to be. you consume. experience. Marys terric. to cut back.

April 2017 | 17
 Updates | Training

Nomore
excuses
Buildabiggerandleaner
bodywiththeseanytime,
anywhereworkoutsfrom
PTAndrewTracey

1 2 3 4 5 6
Buildyourchest Broadenyourback Getbigshoulders Stripawaybellyfat Sculptasix-pack Upyourheartrate
Archer press- Hit your back, This routine works Hit your quads, Target your abs, Here youll tax
ups work your biceps and forearms your delts, chest hamstrings and obliques, delts and your upper-body
pressing muscles to help build a and triceps. glutes with this fat- chest to transform muscles, heart
and enable you V-shaped torso. How to do it torching combo. your torso. and lungs.
to overload them How to do it Place your hands How to do it How to do it How to do it
unilaterally to Hang from a bar shoulder-width Start with reverse Start in a press- Start in a press-up
trigger growth. with an underhand apart on the floor lunges. Take a up position then position. Lower
Photography Getty. For more from Andrew Tracey visit wayofthenomad.co.uk

How to do it grip. Keep your 15-30cm from a large step back lower yourself onto your chest and bring
Start in a press- core tight and wall. Kick up into with one foot and your forearms so your right knee in
up position, then pull yourself up a handstand with lower until both youre in a plank, to your right elbow.
straighten your right until your chin your heels on the thighs are parallel one arm at a time. Press up and repeat
arm out to the side. clears the bar. wall and keep your to the floor. Return Then reverse with your left knee.
Bend your left arm The workout body tight. Engage to the start and the movement. Then bring both
to lower your chest, Do as many chin- your shoulders by swap legs. Then for Thats one rep. knees to your chest
then press back ups as you can until trying to push the jump squats, lower The workout and do a tuck jump.
up using your right your form fails. Put floor away and and push off the Set a timer and do Thats one rep.
arm for support. your feet on the hold the position. ground explosively. press-up-to-plank The workout
At the top, switch ground, then jump The workout The workout reps for 30sec, then Start the clock. Do
arms and repeat. back to the top. Start a timer and Do ten reverse hold the press-up a rep, then hold the
The workout Hold for a second, get in position. After lunges per leg, then position for 30sec press-up position
Do archer press-ups then lower. Repeat 30sec drop down ten jump squats, (or you could even until the timer hits
for 30sec then go until you cant do and do 30sec of then 20 bodyweight do press-ups for 1min. Then do two
straight into 30sec another rep, then press-ups, then squats (squat deep that time if youre reps and rest until it
of regular press- hang from the bar 30sec of incline but dont lock out feeling strong). hits 2min, and so on.
ups. Rest for 60sec until your grip goes. press-ups. Rest your knees at the Rest for 30sec Stop when you cant
then repeat for a Rest for 90sec. for 90sec. Repeat top). Rest for 2min. then repeat. Do six do the target reps
total of five rounds. Do four rounds. for five rounds. Do five rounds. rounds in total. within the minute.

April 2017 | 19
LOOKING FOR
LEAN PROTEIN?

GIVE EM HECK!

Dontgetcaughtinthesnacktrap
Delayeatingthedoughnut Killcravingswithwater
It might seem too simple to be
eective, but telling yourself
(ideally not out loud) that youre
Illustration Sudden Impact Photography Getty
not going to have that sweet snack
now but you will later in the day
is often enough to quell your
cravings, according to research
published in the Journal Of
Personality And Social Psychology.
This approach means youre not
technically denying yourself,
although the chances are you
wont be bothered later on and
so avoid snacking altogether.
Feeling hungry can often be your
brain misinterpreting a thirst,
so next time youre tempted
by the biscuit tin have a glass
of cold water to see o your
cravings. Research published in
the European Journal Of Nutrition
found that 500ml of water is
enough to stretch your stomach
and send signals to tell your brain
youre full. The study also found
people who drink half a litre of
water before a meal eat 22% fewer
calories than those who dont.
Updates | Fat Loss
Getbetterat
blastingout
chin-ups
Withadvicefrom
formerRoyalMarine
PTISeanLerwill
1
Go underhand
The best way to
build chin-up power
is by doing underhand
lat pull-downs,
incorporating low-rep,
heavy-weight sets
as well as high-rep,
4.12pm
moderate-weight
sets, to work as many
muscle fibres as
possible, says Lerwill.
The time in the afternoon
when oce workers are 2
most likely to reach for
high-fat and high-sugar Lowerslowly
snacks, according to a Do some sets of
study by Seasonal Berries. eccentric chin-up
Have a pint of cold water at reps, which is where
4pm to kill your cravings. you jump to the
top position of the
move so your chin
is above the bar and
then lower yourself
back to the start very
slowly and under
control. Its a great
way to build a stronger
back and biceps.
3
Besmartonsocialmedia Braceyourbody
Whether youre trying to lose
Bracing before each
weight or just eat healthier more
set engages all your
often, a sensible strategy is to get stabilising muscles,
o social media. Simply seeing making it much easier
food can stimulate cravings and to manage your weight
hunger and even increase portion up and back down.
size when you next sit down Tense your core and
glutes, keep your
to eat, according to research
chest up and retract
published in the International
your shoulder blades.
Journal Of Obesity. Limit your Only then initiate the
exposure to stomach-rumbling lift by driving your
food pics by unfollowing all those elbows down.
avocado-loving accounts on
Instagram and other social media.
April 2017 | 21
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 Updates | Gear

Runningonair
LightenupwithNikesAirVaporMax
When Nike unveiled its original Air Max
in 1987, Margaret Thatcher was prime
minister and Ronald Reagan was in the
White House. At first glance not much has
changed in 30 years - the UK has a female
Conservative PM, a former TV star is the US
president and Nikes revolutionary trainers
still have those innovative air-cushioned
soles. But look closer and the changes are
obvious (to the shoe, at least). Nike has
taken a technological leap with the new
Air VaporMax, making the entire air pocket
a standalone unit removing the need
for a bulky rubber midsole to create a
lightweight and flexible trainer that never
compromises its consistent cushioning.
TBC, store.nike.com

FIND YOUR FEETI

As well as a standalone air
unit that no longer requires a
foam midsole, the VaporAir
Max uses Nikes Flyknit upper
technology to reduce its weight
and also to provide precise
support without complicated and
restrictive shoe architecture

April 2017 | 23
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 Personal Best
04
17

Runfor
cover
Our pick of the best new sports jackets will
boost performance and help you set a style PB

STRIDE PATTERN
Photography Glen Burrows Model Jay Conroy@Models1

The standout design feature on this

lightweight packable jacket is the collage
effect, which runs throughout the new
Bjrn Borg spring/summer 2017 range.
Wearing these bold geometric shapes will
put you ahead of the style pack this year.

Bjrn Borg Pan,

80

April 2017 | 27
PB | Running Jackets

Top: Reebok ONE

Series, 62.95
Bottom left: Adidas
Climaheat, 139.95
Bottom right: Saucony
Sonic Reflex, 95

FULL STRETCH
This lightweight jacket contains 11%
elastane stretch woven fabric to maximise
mobility. It also has a slim-fit cut, making
you feel fast and aerodynamic on the move.

28 | April 2017
WEATHER THE STORMI
Under Armours Storm
technology repels water but
retains breathability. This
loose-cut lightweight jacket
has been designed to maximise
mobility and is wind-resistant
so you can keep working
hard in all conditions.

Under Armour
Tactical Softshell, 110

April 2017 | 29
PB | Running Jackets

Right: Asics
Accelerate, 100
Bottom: Nike
Impossibly Light, 75

LIGHT WORKI
If speed is what youre chasing, this
lightweight shell wont slow you down.
The fabric is water-repellant and it also
keeps you shielded from the wind and
when youve run through the storm, you
can pack it away and keep on moving.

30 | April 2017
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 PB | Gear

STUFF
MF spickofthebestnewclothes,kitandproductsfortheactiveman

Asics lightweight running backpack Pulsar Accelerator M-Sport watch BooHoo Man jacket
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April 2017 | 33
 PB | Grooming

Cleansersassemble!
ThisnewrangeofshowergelsfromLOralislikeagangofgroomingsuperheroes,eachwithitsownspecialpower

1 2 3 4 5 6
INVINCIBLE COOL POWER HYDRA ENERGETIC TOTAL CLEAN CLEAN POWER HYDRA POWER
Use it when Use it when Use it when Use it when Use it when Use it when
youre going youve finished life gets busy youre in a rush your skin gets youre dehydrated
on a date your gym session Special power Special power sweaty and greasy Special power
Special power Special power This is LOrals It contains carbon, Special power If your skin has been
The woody and It contains a cooling first shower gel which acts as a dirt Sounds like a barbell dried out by central
fresh fragrance agent that is to contain taurine, magnet, removing move, cleans like a heating and winter
will make you released on contact which will make impurities. Shower demon, using citrus chill, fight back
feel confident and with water, giving you feel fresh gel is only one of fruit ingredients to with this 24-hour
smell irresistible. you an invigorating and energised in its identities you eliminate impurities. moisturising gel
post-exercise clean. the morning. can also use it thats enriched with
as a shave gel mountain water.
or moisturiser.
Chris Beastall is the co-founder of Niven & Joshua (nivenandjoshua.com)

Holdingbacktheyears Selectinganti-ageingproductsdoesnthavetobestressful,saysgroomingexpertChrisBeastall
Youve never had more choice when apply any other product. The next step type. Look for ingredients such as retinoids,
and editor of Ape To Gentleman (apetogentleman.com)

it comes to anti-ageing grooming
products but with so many options,
selecting the right creams and lotions
can be a worry-line-inducing experience.
Dont fret, though there are really only
four steps you need to think about.
The first is a good facial cleanser, and
our pick is Malin+Goetz Grapefruit Face
Cleanser (29, nivenandjoshua.com).
This gentle cleanser will remove dirt,
an appropriate amount of oil (it wont
completely strip your skin) and any other
debris to prepare your skin before you
is gentle exfoliation with a product like
Shiseido Deep Cleansing Scrub (23.50,
houseoffraser.co.uk). It removes the outer
layers of the skin that build up skin cell
turnover slows down with ageing to reveal
younger-looking layers below and help your
skin to increase cell renewal. Remember to
massage in your facial scrub or exfoliator
rather than rubbing aggressively.
Hydration is third in your routine so
find an anti-ageing moisturiser such as
Polaar Intensive Anti-Ageing Care (42,
nivenandjoshua.com) that suits your skin
peptides, antioxidants and hydroxy acids
because these all have either a firming,
plumping or renewing action for younger-
looking skin. Finally, and perhaps most
importantly, is the protection stage.
Ensure your new anti-ageing moisturiser
has an added SPF, or use an anti-ageing
moisturiser as a night cream and a regular
moisturiser with added SPF during the day.
Aesop Sage & Zinc Facial Hydrating Cream
(27, aesop.com) will offer protection
from the suns harmful rays and yes,
you can still tan while wearing it.

34 | April 2017
 MF & The Bluebeards Revenge present... PROMOTION
ON TEST
MAN UP, LOOK SHARP
Shavingcreams
GraboneofBeastallsfavouriteshavingcreams
andgoold-schoolwithyourshavingroutine
Malin+Goetz Vitamin E
Shaving Cream
Even though it feels thin when
you apply it, this is an excellent Howto
stylea
hydrating shaving cream with
vitamin E and amino acids that
effectively prepare all skin types
for a smooth, non-irritating shave.
Because its light, it wont clog your scissor-cut
contour
razor and it rinses clean without
residue. The cream feels soothing
and cooling on your skin, thanks
to a combination of chamomile,
allantoin and menthol, while the
vitamin E along with squalane, Tapered cuts and fades are all the rage and a top-
shea butter, glycerin and sodium
PCA keeps your face moisturised.
quality scissor-only cut will always stand out from the
18, nivenandjoshua.com crowd, especially when it has this much texture
Murad Cleansing Shave AT HOME AT THE BARBERS
Ideal for anyone whos left with 1 Apply a sea salt spray Ask your barber to put down
red, bumpy skin after shaving or to wet your hair as a the clippers and use scissors
suffers with shaving irritation in pre-styling agent. to create a textured look
thats longer on top and
general. Its patented antioxidant-
2 Blow-dry your hair and use shorter at the back and sides.
rich formula is both cleansing The Bluebeards Revenge
and exfoliating for an enhanced Quiff Roller to create volume
razor glide, while Murads beard- and texture on top.
softening complex makes the
whole process smoother. Your 3 Finish by scrunching
The Bluebeards Revenge
skin should be nourished, hydrated
Matt Paste into your
and nick-free afterwards. hair for a sharp look that
25, johnlewis.com will last all day long.

Shiseido Shaving Cream

From the Tokyo-based company
thats been looking after Japanese
complexions since 1872 comes a
rich cream that adheres closely
to the skin and softens your
beard hairs from their roots
the perfect preparation for an
easier, gentler shave, no matter Therighttools
The right tools
forthejob
how long you let your face fuzz
grow. It helps prevent razor
burn and rinses off easily too.
Make sure you stock up on The Bluebeards Revenges
21.50, shiseido.com
award-winning Shampoo and Matt Paste. And treat
yourself to the brands popular Quiff Roller to ensure
Geo F Trumpers Coconut you can always finish off the job with style.
Oil Shaving Cream
Trumpers has over 100 years of
shaving experience and its all there
in this pot of classic glycerine- THE ULTIMATE GROOMING In association with
based soft cream. Use a shaving EXPERIENCE FOR REAL MEN
brush in the palm of your hand to The Bluebeards Revenge has all the
generate a rich lather that gives products youll ever need to look
a smooth, comfortable shave. (and smell) your very best. For more
There are nine GFT fragrances information on this barbershop-quality
brand, visit bluebeards-revenge.co.uk
but the coconut scent is a real
winner plus its ideal for dry skin. thebluebeards bluebeardsrevenge thebluebeards

17, trumpers.com
 PB | Grooming

Threestepstogreatskin
Freshenupyourfacewiththesenewproducts

Malin+Goetz Revitalising Eye Cream

The company that mastered science-
meets-nature skincare has released its
latest innovation, a revitalising cream
made with anti-ageing peptides, marine
algae and hyaluronic acid. The fast-
absorbing, delicate cream is unscented
and works to smooth out fine lines and
reduce dark circles for younger-looking
eyes. 85 for 15ml, nivenandjoshua.com

Murad Retinol Youth Renewal Serum
This fast-acting serum uses Murads Retinol
Tri-Active Technology to minimise lines and
wrinkles and firm up skin for a fresher, more
youthful look. It has some high-performance
ingredients including swertia flower extract,
which is native to the Himalayas and aids skin
cell regeneration while helping to improve
firmness and elasticity, and hyaluronic acid
spheres, which attract moisture to give
Yourline-fightingline-up
A new range from Gentlemens Tonic offers a complete anti-ageing skincare solution
Gentlemens Tonic in Mayfair was
one of Britains first dedicated mens
grooming salons but you dont have
to travel in to central London to get
the benefit of GTs expertise. The
new Gentlemens Tonic Advanced
Derma-Care range is the worlds
first cosmeceutical skincare set
meaning it has both cosmetic
and medicinal properties to be
developed exclusively for men.
Its active ingredients including a
combination of peptides, the amino acid
compounds that support the proteins in
your skin are all natural and powerful.
All the Advance Derma-Care products,
which were created during five years of
intense research and development with
one of Europes leading independent
laboratories, are free from synthetic
materials and harmful chemical
additives. Focusing on anti-ageing,
the range includes a cleanser, a
moisturiser, two serums, an eye cream
and a time control peptide solution.
From 39, gentlemenstonic.com

JointheBloomsburyset
your skin a plumper, smoother appearance.
Murad suggests youll see results in two
weeks. 65 for 30ml, murad.co.uk
UsethisnewcollectionfromJoMalonetomatchafragrancetoyourmood
Jo Malones new five-
piece collection was
inspired by master
perfumer Yann Vasniers
research in the English
countryside, from a lily
pond at dawn to whisky
and sweet pipe tobacco.
It marries tradition and
elegance to rustic charm
LOral Men Expert Hydra Sensitive Moisturiser and down-to-earth
This is the first reinforcing moisturiser from bonhomie as it turns
Words Chris Beastall

LOral Men Expert enriched with birch out, a Frenchmans idea

sap, which is particularly effective for men
of Englishness smells
with sensitive skin. Its a great option to
counter the skin-battering effects of winter.
pretty darn good. 45,
Available soon, TBC, loreal-paris.co.uk jomalone.co.uk

April 2017 | 37
 PB | Yoga

Chilloutto
smartenup
Taking time to practise mindfulness can
boost your brain power and beat stress

Practising mindfulness, a form of

meditation, could offer a host of mental
benefits such as improved memory,
accelerated learning and reduced stress,
according to research from Harvard Medical
School. Scientists compared brain scans
of long-term meditators with those of a
control group and found that the former
had more grey matter in the frontal
cortex, which is associated with working
memory and executive decision making.
If youre new to mindfulness, it
can be tricky to achieve the serene
state that allows you to enjoy the full
effects. If thats the case, you may want
to take up yoga, which will deliver the
mental benefits while also giving you a
workout that helps to strengthen your
core and reduce your risk of injury.

STRIKE A POSEI
Youll find it difficult to stay mindful if youre
trying to extract your gym shorts from awkward
places mid-pose. To fast-track your mental
contentment, make sure youre wearing the
right gear. The new range from yoga specialist
Manduka is kind both to the environment (its
made using a combination of recycled polyester,
plant-based material and organic cotton) and
to your body. The Minimalist tank (pictured,
32) is made with a lightweight stretch mesh
fabric to aid movement, while the Atman tights
(pictured, 72) have contoured flat-locked
seams and an elastic waistband to maximise
comfort and performance. manduka.com

38 | April 2017

Beyondmindfulness
Discoverwhytheresmoretoyogathande-stressing
Use yoga to...
ADD MUSCLE
In the gym we tend to work
isolated muscles though pretty
linear ranges of motion, which
slightly misses a trick, says
Vinyasa yoga teacher and
Manduka ambassador Adam
Husler (@AdamHusler). Lay
out a supportive yoga mat
in your house and through
consistent yoga practice, youll
start to appreciate the benefit
of integrating all body parts
into particular movements as
you naturally begin to build
more functional mobility. Youll
develop that sweet balance of
flexibility and strength. Over
time the injuries will happen
less, recovery will be faster and
your gym work will begin to
have more real-world use.
Use yoga to...
SCULPT A SIX PACK
Yoga might not specifically
target those surface-level
muscles that get you washboard
abs, but every pose does bring
your awareness to the core
of the core - the muscles
that interact with the pelvis,
particularly the psoas, says
Husler. Once you get to grips
with activating these muscles
in basic poses youll start to
engage them as you lift or do
calisthenics. To feel what Im
talking about, get in a plank
position, then touch your right
shoulder with your left hand
without moving anything but
your arm, then your left with
your right. Keep alternating
and go slow - no fly-swatting.
Its not as easy as it sounds.
Tailor shorts, 64
Use yoga to...
AVOID INJURY
Yoga isnt a stretching class and
as you get more experienced,
youll understand the subtleties
of whats happening to your
body, says Husler. As that
self-awareness increases you
can start to apply it to your
gym sessions, your sports and
your recovery regime. Yoga got
me to engage my core more
effectively in boxing bouts
and helped me survive an
ultramarathon. An extra bonus
is that there isnt any winning
at yoga you just have to do
something thats subjectively
hard for you and breathe
through it. And sometimes you
get to just lie on a bolster, with
your legs in the air and sneak in
a little nap. Just dont snore.
April 2017 | 39
HIITIT
LIKEYOU
MEANIT Itsthemostpopulartrendinfitnessandthemostmisunderstood.
Usethelatestsciencetorethinkyourhigh-intensitytrainingandmakebiggains
Words Joel Snape Photography Glen Burrows
Features | HIIT
It may have achieved unprecedented
popularity in the past few years but whatever
youve heard, high-intensity interval training
(HIIT) isnt new. In 1912, Finnish athlete
Hannes Kolehmainen used interval-style
training in his preparation for the Olympics,
and came away with three golds in the
5,000m, 10,000m and cross-country
events. In 1952 Emil Ztopek, one of the
most celebrated distance athletes of all time,
won the Olympic marathon on a regime that
included 400m interval sprints. And in the
1970s, Sebastian Coes father Peter used
HIIT principles to create sessions of repeated
200m sprints that shaped his son into one of
Britains best ever middle distance runners.
Whats changed since then is the
science. Youve probably heard of the
Tabata regime eight sets of 20 seconds
high-intensity work with ten seconds of
rest, based on a 1996 study by Professor
Izumi Tabata but that research is just
the tip of the iceberg. In recent decades,
theres been a huge amount of research
into exactly how different work-rest
intervals, levels of intensity, and movements
affect the results you get from HIIT.
And yet, when a lot of trainers
explain it, the only description given
is hard work, short rests. In short,
theres a better way to do HIIT.
HIGH ENERGY
First, its important to understand that
while HIIT is an effective fat burner, it has
a host of other benefits: upping your VO2
max (the amount of oxygen your body
can use and an indicator of cardio fitness),
reducing lactate accumulation (so you can
train harder, for longer), and increasing
enzyme activity to reduce fatigue. When
you start, almost any format will work, but
as you get better adapted to the workout
method, tweaking your routine will help
you focus on what you need to improve.
It starts with your bodys energy
pathways. There are three: the ATP-PC,
which fuels high-power, short-lived activities
like explosive weightlifting or sprints; the
glycolytic, which takes over for moderate-
duration activities; and the oxidative, which is
in control for anything beyond that. The first
two are anaerobic, which means they dont
use oxygen, and the last is aerobic because
it does. HIIT works both your aerobic and
anaerobic systems, but how it works
the different energy pathways depends
on the work/rest ratios youre using.
In a 2001 study, for instance, researchers
found that the aerobic systems contribution
42 | April 2017
to energy rockets from 6% after ten seconds
of exercise to 45% after 60 seconds. But
the same happens during repeated sprints:
in one Loughborough University study, the
anaerobic systems provided all of a test
subjects energy for the first of ten six-
second sprints (with a 30-second rest), but
by the end they were supplying around 35%,
with the rest coming from aerobic fitness.
What does that mean? Well, it means
that 30 seconds rest isnt enough to improve
power, but the main takeaway should be
that your workout doesnt have to leave you
in a pool of sweat on the floor (depending
on your aim). A 2011 study published in
the Journal Of Strength And Conditioning
Research found that test subjects doing
a descending sprint protocol, which
was rated easier than an ascending
protocol that used the same distances,
experienced a higher rise in growth
hormone and testosterone. Sometimes,
its not about how exhausted you feel.
FEEL THE BURNOUT
If youre feeling worn down in the first
place, of course, HIIT isnt the session to
go for. A common mistake with HIIT is the
assumption that it trumps steady-state
cardio at all times, which isnt true, says
trainer David Jordan (thefittingrooms.com).
HIIT is highly effective because it requires
less time and burns calories during recovery.
However, to reap the benefits of HIIT you
need to attack it with a lot of energy. On
days when youre feeling less than 100%
or, more importantly, youre sore from
your previous workout and are at risk of
pulling a muscle, then steady-state cardio
is probably more effective and safer.
Finally, its important to consider how
often you can do real HIIT. Its true that
HIIT can trigger protein synthesis but it also
causes protein breakdown, says Jordan.
Doing several HIIT sessions a week would
be catabolic so while youd lose weight
overall, some of that loss would be muscle
mass. If building muscle is a goal, proper
weight training still needs to be your primary
focus with HIIT as a supplement. A training
split of two weights sessions and two HIIT
a sessions a week would keep you lean,
while making sure you arent overtrained.
Remember: its supposed to be
short, intense and infrequent, not an
everyday effort. Read on to find out
how to structure your HIIT workouts.
01 FOCUS
ONAGOAL
Decide on your main aim for the session: is
it power production, fat loss or the ability to
sustain endurance efforts at high intensity?
You need to choose a goal before you
start, or youll end up in the middle ground,
not achieving as much as you can, says
Philippe Ndongmo, a personal trainer at
Dolphin Square Fitness Club in London.

April 2017 | 43
 02 KNOWTHE
KNOW THE
VARIABLES
Therearefive:
learnwhatthey
do,andcrank
thesliders
accordingly
WORK DURATION
You can measure this
in time under tension
or reps. Either way,
its dependent on
your goals: shorter/
harder is better for
power; longer/more
builds endurance.

REST DURATION
More rest builds
power, less builds
cardio. Minimal rest is
best for fat loss, but
youll compromise
on intensity.

WORK INTENSITY
You need to know
your target heart rate or
understand the rating
of perceived exertion
(RPE), says Ndongmo.
Rate the latter out of
ten and try to keep
the effort constant
across every interval.

RECOVERY INTENSITY
Are you going to stop
completely, or do
active recovery like
pedalling slowly on the
bike? Sometimes, the
latter can help to flush
away lactate, which
is something to think
about when youre
choosing exercises.

VOLUME
Its easy to do too
much, which is when
intensity drops. As
a rule, start with low
volume and go as hard
as possible. When it
feels easy, add a round
or two. Youll have to
drop the RPE slightly.

44 | April 2017

03 CHOOSEYOUR
WEAPONS
Sometoolsarebetterthanothers
FOR CARDIO AND FAT LOSS
KETTLEBELLS
A Louisiana University study
that compared kettlebell
swings, cleans and deadlifts
with a more traditional sprint
training programme found that
maximum heart rate was only
slightly higher in the sprints,
while calorie expenditure
was bigger with the bells.
FOR ALL OUT INTENSITY
BIKE
Theres a reason lots of studies
use exercise bikes: going all-out
on the pedals isnt too technical,
injury risk is low, and you can ruin
yourself. For supramaximal
efforts, which stimulate every
available muscle fibre, the
bike is the perfect choice.
FOR AN ALL DAY BURN
BATTLE ROPES
In a College of New Jersey
study, battle ropes beat 13
other exercises for energy
expenditure, including
burpees and produced the VO2 response. If youre short
highest average heart rate.
The protocol: 15 seconds of
single-arm waves, then 15 of
double-arm waves, 60 seconds
rest, repeated eight times.
Features | HIIT
FOR IMPROVED ENDURANCE
BURPEES
In the same New Jersey
study, burpees beat four other
bodyweight moves and every
free weights exercise for
on time and space, use the
Wingate protocol: 30 seconds
all-out, then four minutes of
rest, done four to six times.
April 2017 | 45
 04 PICKAPROTOCOL
Gotanaimandstakedoutacorner
ofthegymforyourself?Goforit

BEGINNER TIMMONS METHOD

Developed by a team at Loughborough University, this ones
entry level. Do 20 seconds of all-out work, followed by two
minutes of active recovery (walking/freewheeling will do)
or complete rest. Repeat three times, and youre done.

INTERMEDIATE 10 20
Also known as reverse Tabata, this doubles the rest and
reduces the work intervals to shift the focus to anaerobic
fitness. Use it if youre aiming for power production,
or if you dont have the fitness for an all-out Tabata.
Warm up for ten minutes, then do six to eight rounds.

ADVANCED 10 20 30
Now things get complicated. In this plan, youll do
five blocks of work, made up of 30 seconds at 30%
intensity, 20 seconds at 60% and ten seconds all-out.
Result? Lots of volume, at manageable intensity.

NASTY TABATA
The most famous HIIT protocol is ideal for increasing
V02 max as long as you do it right. Twenty seconds of
all-out work, followed by ten seconds of rest, repeated
eight times, improved endurance as much as 30
minutes of steady-state cardio in a Queens University
study. The key is keeping intensity high if you can
talk during the session, youre getting it wrong.

WORKOUT 1: SPRINT
Production 1 Mountain slider 2 Thruster
training workouts Work 15sec Work 15sec
improve your ability Rest 1min 30sec Rest 1min 15sec
to put out maximum Rounds 6 Rounds 6
effort, with short Start in a press-up Holding a pair of
rest. Ultra-short, position with your dumbbells or a
super-hard exercise feet on a pair of barbell at shoulder
intervals combine small towels or height, drop into
with long rests for Valslides, then bring a squat. As you
a workout thatll one knee and then stand up, drive the
improve your the other up to your weight overhead,
power: one for chest as fast as then lower straight
a 500m row PB possible. Think of it into the next rep.
or white-collar like a crawling sprint.
boxing bout.

46 | April 2017
 Features | HIIT

WORKOUT 2: SUSTAIN WORKOUT 3: STRIP

Maintenance 1 Kettlebell swing 2 Assault AirBike Shortening the 1A Jump lunge the intensity high
training workouts Work 30sec Work 15sec rests and keeping 20sec throughout, then
use longer work Rest 1min 30sec Rest 45sec the work rate high Explode off the rest for ten seconds.
intervals and Rounds 6 Rounds 10 burns more calorie ground and change
slightly shorter Using a moderate- The Assault AirBike burn during and legs in the air on 1C Jump squat
rests to increase weight kettlebell, forces you to use after your workout, each rep. Rest for 20sec
your bodys swing it back your full body for maximum fat ten seconds, then Drop into a squat
ability to sustain between your for a short-but- loss. This session go straight into 1B. and then explode off
exercise at high legs and then pop nasty experience. from Ndongmo will the floor, landing as
intensity, using your hips forward Havent got one? get you lean in your 1B High knees softly as possible.
both your aerobic to swing it to eye A regular exercise lunch break. Do 20sec Rest for 30 seconds
and anaerobic level, letting it bike also works. all three exercises Run on the spot, before you start
systems. Use this drop straight into to complete one bringing your the next round.
one to improve the next rep. round, and repeat knees as high as
your 5K time. eight times. possible. Keep

April 2017 | 47
 Features | Cooking Tips

SHARPEN
YOUR
COOKING
SKILLS
Better health starts in the kitchen, so it helps if you know how to cook
and theres an easy way to do it. By mastering the techniques in a
handful of simple recipes, youll be prepared for anything involving
a knife and a pan. Grab an apron its time to go to culinary school
Words Joel Snape Photography Ben Backhouse

The non-cook is in a helpless position,
says former New York Times food editor
Raymond Sokolov, author of How To
Cook. Much like that of a car owner who
cant change a tyre and has to depend on
mechanics to keep his car running. Movie
director Robert Rodriguez puts it more
bluntly in his video recipe for puerco pibil, the
slow-roasted pork dish fetishised in his film
Once Upon A Time In Mexico: Not knowing
how to cook is like not knowing how to fuck.
The point? By learning to cook, youll be
to eat well without spending too much
time or money. And heres the better news:
cooking doesnt have to mean squinting
at endless recipe books and buying 15
sorts of fresh herbs youll never use.
Adam Gray (adamgraychef.com), whos
executive chef at Bourne & Hollingsworth
Group, the owner of a Michelin star and
runs healthy cooking courses, has selected
the recipes youll find over the next few
pages as the best ones to teach you the
basics of knife skills, ingredient prep and

better equipped to prep healthy food from cooking on the hob. Once youve nailed
the simplest ingredients, making it easier those, itll make everything else easier.

April 2017 | 49
Features | Cooking Tips

LEANPIZZA
Even if you dont feel the need to go gluten-free, cooking with gram flour
and cauliflower makes this pizza a low-GI option, saving you the blood-
sugar spike youd get from your shop-bought American Hot. By going
home-made, youll also cut down on the preservatives and fats your
typical takeaway includes as non-optional extras, and youll be able to
add toppings that help, rather than hurt, your efforts to get lean.

Ingredients Whycookwith
FOR THE BASE GRAM FLOUR CAULIFLOWER RAPESEED OIL
400g gram flour (chickpea Otherwise known Frequently Rapeseed has
flour) / tsp baking powder / as besan, gram overshadowed half as much
200g cauliflower, grated / 1tsp flour made from by broccoli, the saturated fat as
ground cumin / 1tsp ground chickpeas is other cruciferous your extra virgin
coriander / 3 spring onions, lower in calories veg that comes olive oil although
finely chopped / 160ml semi- than wheat in florets is high the jurys still out
skimmed milk / Natural flour but more in betacarotene, on whether thats
sea salt / Ground white nutritionally dense: quercetin and important but its
pepper / 50ml rapeseed oil its high in fibre, vitamin C and, also worth cooking
FOR THE TOPPING iron, potassium, according to a with because of its
300g organic passata / 200g manganese and study published omega 3 content
cooked free-range chicken vitamin B6. in Molecular and high smoke
breast, sliced / 50g baby Nutrition And Food point, which keeps it
spinach leaves, washed / 50g Research, is linked stable for cooking.
fresh parmesan cheese to a reduced risk of
several cancers.

Keyskills
Know your onions
Most people throw away too
much of their spring onions, but
prep couldnt be simpler. Rinse
them under cold water, then
chop just above the stringy roots
to remove them. Take about
2cm off the top, then roll your
knife - keeping the tip on the
surface of your cutting board -
to cut the rest as you feed them
through with your other hand.
Use ower power
This recipe uses cauliflower
to bulk out the pizza dough
but its a good substitute for
carbs elsewhere too. Blitz it
in a food processor to make
a healthier substitute for
couscous and rice, or steam it
for ten to 15 minutes and then
mash it up like potatoes with
a splash of coconut milk.
Pick your toppings
Not feeling the chicken?
Theres more to life than
Hawaiian and pepperoni. Top
your crust with red onions
for folate and potassium, or
mushrooms for selenium and
hard-to-acquire vitamin D.

50 | April 2017
Howtomakeit
Mix the gram flour, ground
cumin, ground coriander,
chopped spring onions
and grated cauliflower
together in a large bowl.
Add the milk and mix
until it forms a dough-
like consistency. Add salt
and pepper to taste.
Wrap cling film around
the bowl and leave the
mixture to rest for ten
minutes in the fridge.
When the dough is rested,
remove from the bowl
and place on a clean work
surface. Use the palm of
your hand to gently press
the dough flat until you
have a disc about the size
of a small dinner plate
and about cm thick.
Lightly grease a flat
baking tray with half the
rapeseed oil and place
the dough base on it.
Spread an even layer of
passata over the pizza base.
Place the chicken slices and
the baby spinach leaves
on top of the passata in
an overlapping pattern.
Drizzle the remaining
half of the rapeseed oil
over the pizza and finely
grate the parmesan
evenly over the top.
Bake in a pre-heated oven
at 180C/gas 4 for 18-20
minutes, until the base is
golden brown and the cheese
in the topping is melted.

Thefinaldish

April 2017 | 51
Features | Cooking Tips

FAT-TORCHINGSOUP
A can of store-bought soup often contains more sugar than a bowl of
Frosties, alongside other undesirable elements that include MSG, modified
starches and mechanically separated meat. This home-cooked version
cuts out all the bad stuff, and packs in a double-dose of capsaicin-heavy
peppers to kick-start your metabolism. Serve it hot in the winter or chilled
with a dash of herb oil in the summer either way, its a spicy little number.

Ingredients Whycookwith
8 red peppers, de-seeded RED PEPPERS CHILLIES PLUM TOMATOES
and cut into 2cm pieces / If youre cooking Go hot if you can Tomatoes - canned
1 large onion, chopped / with peppers, take it the spicier or fresh - are your
2 red chillies, finely sliced / bet on red: they the chilli, the higher best source of the
8 plum tomatoes, roughly have the highest it is in capsaicin, carotenoid pigment
chopped / 100ml rapeseed concentration a fat burner thats lycopene, which
oil / 1.5 litres vegetable of vitamin C, may also help studies suggest
stock / Salt and pepper as well as fat- reduce some types can help prevent
burning capsaicin of inflammation. prostate, lung and
and an array of Theres also some stomach cancers.
other helpful evidence that Theyre also an
phytochemicals, chillies can reduce exception to the
including a rare blood cholesterol rule that cooking
combination of and triglycerides, destroys nutrients
six carotenoids. lowering your lycopene is better
risk of a heart absorbed when
attack or stroke. its been heated.

Keyskills
De-seeding factors
Prepping peppers is laborious
unless you know how. Slice off
the top and bottom, then make
a neat vertical slice down the
pepper, allowing you to open
it up. Put it skin-side down and
work the knife along the inside
with the blade parallel to your
worksurface, removing the
ribs and seeds as you unroll it.
Youll end up with a flat, seed-
free pepper, ready for chopping.
Sauteing sorted
Cooking onions is something
youll do a lot, so do it right.
Keep the pan on a medium heat
until your oil shimmers, then
toss them in. Stir occasionally
you dont need to throw them
around like its a cooking show.
Unless the recipe demands it,
dont let them start to brown.
And remember: red onions
are sweeter, so you can get
away with cooking them less.
Blitz tactics
Rule one of using a blender:
be careful with hot stuff. When
you blend soup, steam forms
and increases the pressure,
which can pop the top off.
The fix? Either remove your
blenders central plug and cover
the hole with a tea towel or, if
youve got a holeless blender,
start on low and blend gently.
Alternatively, invest in a hand-
blender and do it all in the pan.

52 | April 2017
Howtomakeit
Prepare the peppers,
onion, chillies and
tomatoes as directed.
Heat a large thick-
based sauce pan to a
medium heat. Add the
rapeseed oil to the pan.
Add the onions and
chillies to the pan and
cook for five minutes,
stirring with a spatula until
they start to soften.
Add the red peppers
and continue to cook for
a further five minutes,
stirring occasionally.
Add the tomatoes and
continue to cook until
they start to soften.
Add the vegetable stock
and bring to the boil.
Simmer the soup gently for
15 minutes, then season
with salt and pepper.
Serve the soup chunky, or
blitz it in a blender if you
prefer a smooth consistency.

Thefinaldish

April 2017 | 53
Features | Cooking Tips

BULKINGLASAGNE
Step away from the ready-meal aisle. Lasagne might have the whiff of
intimidation about it, but its actually a dish thats simple enough to make, and
arguably better when reheated a day or two after you make it. This recipe
substitutes sweet potato for starchy carbs, but you dont have to leave the
swaps there once youve tried it once or twice, sub in turkey or lamb for the
beef mince, and experiment with the cheese ratios for a solid hit of protein.

Ingredients Whycookwith
500g lean, organic minced BEEF GARLIC SWEET POTATOES
beef / 2 red onions, peeled Disregard the red Theres some The sweet potato
and finely diced / 2 garlic meat scare stories evidence that the vs real potato
cloves, peeled and crushed / 3 the ones linked more you smash war isnt as clear-
medium sweet potatoes, peeled with carcinogenic your garlic, the cut as you think:
and thinly sliced into 2-3mm effects are talking better it is: chopping the former are far
discs / 300ml chunky about the processed activates alliinase higher in vitamin
passata / 100ml rapeseed kind, not raw beef. enyzymes, which A (438% of your
oil / Worcestershire sauce / Good-quality mince will eventually RDA as opposed
500ml low-fat natural yogurt / is packed with convert to allicin a to, er, none) but
100g mature cheddar cheese, vitamin B12, zinc, sulphur compound otherwise its a
grated / bunch of fresh basil selenium and iron, linked to keeping nutritional near-tie.
leaves, stalks removed and as well as 36g of blood pressure Theyre also a good
finely chopped / Maldon sea protein per 100g. under control. source of slow-burn
salt / Ground white pepper energy, making
them an ideal sub
for higher-GI carbs.

Keyskills
Crush it
How much flavour garlic gives
your dish depends on how
you prep it: the more cells you
rupture, the more potent it
gets. Full cloves are bland and
even slicing doesnt do much;
crushing with a press or the
flat of a knife makes things
more pungent, but for ultimate
intensity invest in a microplane,
which finely minces your cloves
for a serious flavour punch.
Slice it ne
In this recipe, youre replacing
sheets of pasta with sweet
potato, and thickness is key:
make them too hefty, and
theyll be too crunchy by the
end of the cooking time. To
make thin-slicing easier, get
yourself a full-size chefs knife
and keep it sharp five minutes
on a whetstone every couple
of weeks will do the trick.
Know your herbs
Chefs will tell you fresh herbs
are better than dried, and
theyre mostly right but
sometimes its fine to reach for
the jar. Herbs that flourish in
hot, dry climates contain flavour
compounds that stay stable
at high temperatures. Basil is
best used fresh but with dried
oregano, bay leaves, sage or
rosemary youll notice little
difference once theyre cooked.

54 | April 2017
Howtomakeit
Heat a large thick-based
sauce pan to a medium heat.
Add the rapeseed oil and
then the onions and garlic.
Cook the onions and garlic
for three to four minutes
without letting them brown.
Add the minced beef,
making sure you break
it up as it cooks using a
wooden spoon or spatula
so that it browns evenly.
Continue cooking for a
further five minutes, stirring
occasionally. Then add the
passata and mix thoroughly.
Bring the mixture to the boil
and simmer gently for ten
minutes, then add a good
splash of Worcestershire
sauce and the chopped basil,
mixing thoroughly. Season
and remove from heat.

Howtobuildit
Spoon some of the beef
mixture into a shallow
ovenproof baking dish,
so that it completely
covers the bottom.
Place the discs of the raw
sweet potato on top of the
beef mixture, ensuring
that it completely covers
the beef mixture.
Repeat the process so that
you have two layers of beef
mixture and two of sliced
sweet potato, then finish
with a layer of beef on top.
Cover the top layer of
beef with yogurt, and
then scatter the grated
cheese over the top.
Place the lasagne in a
preheated oven at 180C/
gas 4 for 25-30 minutes.

Thefinaldish

April 2017 | 55
 GET
THE
GOAL Startingiseasy.Carryingonishard.
Usethelatestscienceandpsychologytomake
surethatwhateveryourgoal,youkeepgoing
Words Joel Snape Photography Patrik Giardino

If youve ever tried something hard running a marathon,

getting a six-pack, learning to box, writing a best-selling
dystopian novel where children fight each other
you already know that just wanting it isnt enough. Motivation
can get you started, but what gets you to the finish is
persistence: the ability to push on through obstacles and
in spite of difficulties. The bad news? Humans are lazy
creatures, primed by our psyches and society to resist change
while we dawdle along the path of least resistance. The
upside? Science has brought us more ways to fix this than
weve ever had before. Read on to find out what they are.
Features | Motivation
STEP1CHOOSEABETTERCLASSOFGOAL
Want to get lean? Youll need to be more well-defined.
Or, to put it another way, vague plans like lose weight
or put on muscle are too imprecise. Lose 3kg by
June or add an inch to my arms is slightly better, but
theres still a problem: you arent entirely in charge of
the results, and anything short of hitting them counts
as a (de-motivating) failure. Instead, aim to make
goals that are based on processes, not results.
The key is to scale the overall goal down into
pieces, says personal trainer Alexander Edwards.
Break it down: what do you need to do, on a week-
by-week basis, to get to where you want? To stay
focused on the process, pick goals likelearn to cook
one new meal a week, go to the gym at least twice
a week or do 50 press-ups a day. Process-based
goals are more satisfying because you get a tiny jolt
of success every day and youre fully in control
which ultimately makes you more likely to succeed.
58 | April 2017
STEP2STACKTHEODDSINYOURFAVOUR
Got your processes in place? Excellent. Now its time for
some more motivation. Motivation in a fitness context
can generally be divided into two categories, intrinsic
and extrinsic, says Jack Coxall, a sports psychologist
who works as a performance director. Intrinsic refers to
an individuals motivation centred around the individual
themselves, whereas extrinsic motivation centres on
the idea that an individual wants to perform well for
an external source, such as a parent or spouse.
Which one should you use? In my opinion, in
a health and fitness context, a balance between
both types of motivation is the ideal scenario, says
Coxall. So someone whos motivated to become
fitter and healthier to improve their life and daily
performance for themselves and their own sense of
achievement, but also has the motivation to accomplish
the same for external reasons like performing
better for their five-a-side team, or being able to
play for longer with their children in the garden.
Extrinsic is easy, but intrinsic is tougher. Focus on
finding exercises youd like to master or the endorphin
rush you get from a good session. And calm down on the
post-workout treats in studies, volunteers who were
offered rewards for completing a task put less effort into
it than people doing it for the incentive of a job well done.
 Focusonfindingexercisesyoud
liketomasterortheendorphin
rushyougetfromagoodsession
Features | Motivation
STEP3AVOIDTHEINSTANTDIP
In the gap between starting
and seeing your first results,
apathy is inevitable: youve
given it everything you have,
everything feels hard, and
youve got nothing to show for
it. Focus on processes that give
you positive reinforcement,
says John Brewer, professor
of applied sport science at St
Marys University London and
18-time London marathon
finisher. A great example of
this is when youre racing, and
split times show that you are
on for a great time or a PB. This
has the effect of motivating you
to keep going and possibly run
even faster, whereas if early
split times are poor, the negative
feedback from this can have
the effect of making things
even harder - and slower.
With a new training
programme, easy wins in the
early going will have a knock-on
effect that helps you gear up
for later workouts. So start with
weights slightly lighter than
the heaviest you can handle,
60 | April 2017
but aim to add weight, reps
or sets or just reduce your
resting time every session.
And when it starts to hurt, make
sure youve got an exit strategy.
Sports psychologists often
recommend a mixed technique
using both association and
disassociation, says Brewer.
Association means you
focus on your body and how
its feeling, and concentrate
on doing the best that you
can. With disassociation,
which is often used when
the going gets tough, you
disconnect from thinking
about your body and focus on
the external environment.
If all else fails, use the
idea of non-zero days. If
its approaching bedtime and
youve done nothing towards
your chosen goal that day,
then do the bare minimum:
one press-up, one glass of
water or one line of your epic
space-fantasy trilogy. Its
about building the habit, not
hammering yourself every day.
STEP4THINKINBLOCKS
Its easy to get after it when
youve just started a new
regime, especially since youre
adapting to new movements
and the results are coming fast.
But theres a point usually after
about four to six weeks when
things slow down. Thats when
its time to embrace the grind.
I believe that you can only
train hard in blocks of two, four,
six and maybe eight weeks.
Then you slide back to medium,
says strength coach and author
Dan John. Most of the time, you
need to do what I call punch the
clock workouts. I suggest doing
all the basic movements push,
pull, squat, carry and hinge
with a swing or a deadlift do
any corrective work you need,
improve your technique on one
or two exercises, break a sweat
and get the heart rate up. Then
pat yourself on the back.
Despite all the well-
meaning advice from social
media, not every workout
has to be a fight to the death.
Just getting something
done three days every
week beats the occasional
all-out effort followed by
a fortnight of indolence.
 WHEN
WILLPOWER
ISNTENOUGH
Accordingtoresearch
fromDukeUniversity
intheUS,40%of
yourdailyactions
arebasedonhabit,
notdecisionsanda
2016studysuggests
thatforminghabits
rewiresthecircuitry
ofyourbrain.Want
tomakegainson
autopilot?Reboot
theprocess
Find the cue
Snacking at work?
First, identify why
its happening, says
The Power Of Habit
author Charles Duhigg.
Are you bored, low
on mental energy,
hungry or having a
blood sugar crash?
By identifying what
cues your behaviour,
youll be able to swap
in a new habit.

Shift the habit

This is the hard part.
Once youve identified
whats missing, switch
in a more useful
behaviour. If youre
bored, for instance,
have a chat with a
colleague rather than
heading for the biscuit
tin. Low on energy?
Switch to black
coffee or an apple.

Ifitsapproachingbedtimeand
Enjoy the reward
By keeping the cue-

youvedonenothingtowardsyourgoal reward loop going,

youll be able to shift

thatday,dothebareminimum the habit section

with minimal fuss.
Repeat for one habit
a week, and watch
your life transform.

April 2017 | 61
 PROMOTION

AIM FINDYOUR
FOR DISTANCE

THE
Super Sprint
400m swim
10km bike
2.5km run
If youre coming
straight off the couch,

TREBLE
this is your best bet:
youll get some open-
water experience
in the Royal Victoria
Dock, plus a blast on
the bike, and be done
in under an hour.
Lookingforanewchallenge Sprint
thisyear?Goforthreeinstead 750m swim
20km bike
andsignupfortheAJBell 5km run

LondonTriathlon If youve done some

training in each
discipline but arent
super-confident yet,
Everyone has their own reasons for make this your pick.
taking on new sporting challenges Youll finish in 90
minutes or less.
getting out of your comfort zone,
Olympic
improving your fitness levels, 1,500m swim
winning bragging rights but in a 40km bike
10km run
triathlon, the benefits are threefold. If youve put in
You wont just be training and significant time on
the road and in the
competing in three events youll pool, jump in at the
be enhancing your skills, putting deep end with the
classic distance.
up PBs and meeting new people
Olympic Plus
across a triple threat of new areas. 1,500m swim
The AJ Bell London Triathlon 80km bike
10km run
is the perfect place to do it. Its the If youve got a few tris
worlds largest tri event, catering to under your belt and are
thinking of trying an
everyone from first-timers to elites, Ironman, this is a good
and every distance option takes in step up. The swims
no more challenging,
some of the capitals most iconic but double the time on
scenery. How far should you go? Use the bike will get you
used to pacing and
the info on the right to work it out eating in the saddle.

REGISTER NOW
The races take place on 22nd-23rd July 2017. In association with

Register now at thelondontriathlon.com

 Features | Motivation

STEP5SUMMONSTRENGTH Easywinsinthe
Dont wait for it to strike go out and get it.
Keep a log of your successes and refer to earlygoingwillhelpyou
it when youre in a slump, says Edwards.
And sit down every couple of weeks to
getoverafearoffailure
question how things are going. What are
you finding easy? What are you finding
hard? Have your goals stayed the same,
or do you have new ones? Are there any
simple changes you can make to help the
process along? By writing things down,
youll make the details concrete and youll
have a record of how far youve come.

GOODMOTIVATION,
BADMOTIVATION
Thinkpositiveresearchshowsthatfocusing
ontheupsideisashortcuttobetterbehaviour
In sports psychology we talk about achievement
motivation and there are two types of
personalities: NACH and NAF, people with a Need
to Achieve and a Need to Avoid Failure, says
Coxall. People with a NACH personality focus
upon positive aspects of their performance, and
so, for example, will take on a difficult exercise
or workout to achieve the goal of completing
it successfully, even if failures a possibility.
People with a NAF personality, on the other
hand will see the harder workout, and have a
fear of failure, and so will not take part and will
choose the easier option knowing they wont
fail. The downside of the latter? A NAF wont
see the improvements and development that a
NACH will, because in order for the human body
to continually improve it needs to be constantly
challenged and forced to adapt to new stimuli.
Heres how you switch from NAF to NACH.

Choose manageable goals

Easy wins in the early going will help you get
over a fear of failure. Dont set yourself up to
lose: aim to make it to the gym three days a
week rather than five, or include more veg
in your diet rather than cutting things out.

Get clear feedback

If you havent got a trainer, video your
own performance and use forums like
reddit.com/r/weightroom to get your lifting
form critiqued. Remember, failures can help
you improve, if you approach them right.

Reduce punishment
In team sports, an over-critical coach can turn
athletes into failure-resistant wrecks with too
much negative feedback. If youre training alone,
youre doing it to yourself. Avoid the scales, and
when you find yourself being negative, remind
yourself youre moving in the right direction.

April 2017 | 63
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Ifyoureinjured,concentrateonwhat
you can do.Taketheopportunitytowork
onanewtechniqueoranewdiscipline
STEP6RIDETHESETBACKS
There isnt a single athlete who hasnt had a setback at
some point in their career, says Brewer. Injury, illness
and bad days are occupational hazards in pretty much
every sport. Its important to accept that you are not
alone, and retain confidence in your own ability. If youre
injured, concentrate on what you can do. Take the
opportunity to work on your technique in a different set
of moves, or work on a new discipline if youre a
runner, for instance, Id suggest cycling or swimming to
keep up the cardio with low impact on your joints. If you
Features | Motivation
are a committed racer, it may be worth entering events Been motivated
that you have never run before so that the temptation to by what youve
make comparisons with previous performances is less. read? Then turn
If youre a runner, try a 7K or 12K race instead of the to p89 to start
usual 5/10Ks to give your training a different focus. If your training
youre lifting, keep track of your PBs in half a dozen journey towards
different indicator exercises and try to improve one or a better body.
two at a time: if your deadlift isnt going up, shift the
focus to your pull-up and front squat for a couple of
months, and get over the slump. Then keep going.
April 2017 | 65
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#MAKEITHAPPEN
 LET
THE
LION
ROAR
JordanHendersonhasearnedareputation
asnotjustoneofthebestmidfieldersinthe
PremierLeaguebutalsooneofthefittest.
Hetells MF howhetrainstobeawinnerand
hopestoleadLiverpoolandEnglandtosuccess
Features | Jordan Henderson

Jordan Henderson knows how to dominate

matches. With a powerful mix of explosive
runs, robust physicality, pinpoint passing
and relentless stamina, the Liverpool
man has established himself as one of
the Premier Leagues fittest and most
effective box-to-box midfielders not to
mention an inspirational captain who leads
by example. According to player-tracking
service Opta, Henderson is officially the
hardest-working player in the Premier
League, covering 11.8km per game, making
an average of 88 passes and winning
70% of his tackles. As captain of Jrgen
Klopps high-flying Liverpool team and
skipper of the England national team for
their autumn 2016 games against Slovenia
and Spain the 26-year-old is proving that
natural leadership skills fused with supreme
fitness make a powerful combination.
Henderson joined Liverpool from
Sunderland for an undisclosed fee (believed
to be around 16 million) in June 2011 and
went on to succeed Liverpool icon Steven
Gerrard as club captain last season. He is
now in the form of his life, orchestrating
Liverpools high-tempo performances,
altering the course of matches and driving
his club into the Premier League title race.
By the end of January, Henderson had
made 1,824 passes this season 302
more than any other player in the league.
Having won the League Cup with
Liverpool in 2012, and narrowly missed Some men enjoy the responsibility of leadership. Others
suffer from the pressure. Does captaincy suit you?
out on the league title in 2014, Henderson Yeah, I think I do enjoy taking more responsibility. I like trying
is now aiming to harness his athleticism to help the players around me and trying to do the best I can
for the team. Obviously when things are going well that is
and stamina to power his teams to more much easier. But we have a lot of leaders in the [Liverpool]
success, with Liverpool in the race for team so I feel as though we lead this team together. We
have really good morale and togetherness in the dressing
the Premier League title and England room, and I think you can see that on the pitch in the way
pursuing World Cup qualification. He we all work for each other and fight for each other.
met Mens Fitness to discuss the art of How do you ensure the team remain united?
leadership and explain why strength, Its about making sure everyone in the team knows what they
need to do. As captain I try to make sure everyones feeling good,
endurance and good nutrition can make preparing the right way and working as hard as they possibly
the winning difference for any athlete. can on the training field to become a better player. If everyone

68 | April 2017
 Photography Getty
Henderson with his club manager
Jrgen Klopp (above) and
national coach Gareth Southgate
(left). He says hes been lucky
enough to work with a lot of
great leaders in football

is doing that, we will automatically have a better team. We
also do things as a team, like going out for food or playing golf
together for a bit of team bonding. We are a very close group.
Are there any particular captains you admire?
Ive been lucky enough to work with a lot of great leaders in
football, both managers and players. Ive learned a lot from
everyone. But the main thing Ive learned is to always put the
team first and try to do what you feel is right for the team.
In what key moments do you speak to the players?
Before the game a few of us might say one or two things.
At half-time it is mostly the manager who will talk about
different things we need to work on, such as what we
can do better going forwards or defensively. If I have
anything to say it will normally be before the match.
Myaimisfortheteam
towriteitselfintohistory
thats allImbothered
about.Thats whatwere
tryingtoachieve
Do you have any pre-match routines?
Im pretty relaxed about getting myself into the zone. I just
concentrate on what I need to be doing in the game so I
stay focused and feel ready physically and mentally.
As Liverpool captain do you hope to write
yourself into the clubs history?
Personally, thats not my aim. My aim is for the team to write itself
into history thats all Im bothered about. If youre successful
as a team then of course you will be remembered. Thats what
were trying to achieve this season and in seasons to come.
What are the main physical qualities you need as a
box-to-box midfielder in the Premier League?
You have got to be robust and you have got to be able to cover
the whole pitch, because its about both attacking and defending.

April 2017 | 69
Features | Jordan Henderson
Afteramatchyou
feeldrainedbutthats
agoodfeeling,when
youknowyouve
giveneverything
You have also got to be able to get about
the pitch quickly because its a high-
intensity game, which means you do
need a good level of fitness, but we had
a great pre-season so we are prepared
to stay in good shape. We play a very
intense game at Liverpool and we run
a lot whether we have got the ball or
not were always working hard, making
options for each other and trying to
win the ball back quickly. Because of
that fitness levels are very important.
What is your main focus in the gym?
It is mainly core work and a bit of upper-
body work now and again. Because we
do a lot of training work on the grass and
our training is so intense, we dont do
many leg-specific sessions or it can lead
to injury and fatigue. We all do individual
work too if a player has had an injury
they might do specific stuff to make
sure they are stronger in that area.
How do you boost your speed for
those high-intensity sprints?
We have a speed session during the
week where we use speed ladders and
70 | April 2017
practise short-distance sprints. We
often do that as part of our warm-up.
Describe how your body feels after
an intense 90-minute match against,
say, Everton or Manchester United.
The body aches after every game - not
just derby games. After every single
game you should be coming off the
pitch exhausted. Mentally. Physically.
Everything. This season whenever
weve got back to the dressing room
everybody is exhausted, but that means
youre doing something right and giving
everything in every single game. You feel
drained but thats a good feeling, when
you know youve given everything.
How do you recover in time
for the next match?
Recovery is a big part of football,
especially when you are playing every
three days. You have to recover very
quickly and as best you can. That might
involve ice baths or a jog or just making
sure you eat the right food. We have
a lot of protein after matches to help
our recovery and to make sure were
ready to go again as soon as possible.
Nutrition is key for any athlete. Are
you any good in the kitchen?
[Laughs] Im OK. I dont do much if Im
honest with you! But when I need to I
can put on a decent meal for myself.
Nutrition is a big part of football and
we have to make sure we are eating
and drinking the right things. Are any
other players good at cooking? Well, I
havent met any yet But Im sure they
must be out there! Everything is done
for the players at the training ground
so were very lucky in that respect.
After every single match
you should be coming off
the pitch exhausted, says
Henderson, pictured playing
against Scotland in 2016
What is the main nutritional lesson
you have learned in your career?
The big thing about nutrition is variety.
You dont want to be eating the same
things all the time. So for breakfast
Ill often mix things up, so its eggs on
toast, or porridge, or fruit and muesli.
Its important to have different things
because different foods support your
body in different ways. I also aim to eat as
much natural food as possible before and
after matches to get maximal nutrition.

What is your pre-match meal?

Before a game I normally carb-load
with pasta and rice, but that can vary
as well I will have different carbs
and different proteins. But in general
before each match is the one time I
will tend to have a very similar meal
pasta or rice with chicken. At that
stage we are just trying to get as much
energy into the system as possible.

What is the main thing you have learned

from Liverpool manager Jrgen Klopp?
We learn something every day, not
only on the pitch but off the field as
well. Hes very close to the players
and wants to help them in whatever
way he can, whether thats tactically
on the field or making sure they are
doing the right things off the field. We
are all learning from probably the best
manager in the world every day its an
honour to be playing under such a good
manager and in such a good team.

Is winning the League Cup in 2012

your career highlight so far?
Obviously when you win your first
trophy that is a big thing for anyone. The
game that really sticks in my memory
though was the Borussia Dortmund
game [the Europa League quarter-final
second leg in April 2016, when Liverpool
came from 3-1 down to win 4-3]. I was
injured so I wasnt even playing but it
just sticks out because of how the team
went behind, came back and went on
to win the game. The atmosphere and
everything about it really stands out.

Finally, was your 30-yard wondergoal

against Chelsea in September
the best youve ever scored?
Yeah, that was probably one of my
best goals! It was an amazing feeling to
score but even better to win that really
important game. Hopefully I can get a few
more like that for the team this season.

Jordan Henderson is a Maximuscle

athlete. Maximuscles new range
of raw ingredient powders is now
available at maximuscle.com

April 2017 | 71
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 Fuel
04
17

Get fit in the kitchen

Drinkcoffeeto
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Whether you take it short, long, black, with milk, with
cream or decaf, drinking more coffee can reduce
your risk of developing cancer, according to a new
study from the University of Southern California
(USC). Researchers tracked the coffee-drinking
habits of more than 9,000 people and found that
the more coffee subjects drank, the less likely they
were to develop bowel (or colorectal) cancer. This
was the case even when other lifestyle factors,
such as family history, diet, physical activity and
smoking were factored in. Better stick the kettle on.

26%
Reduction in the odds of developing
bowel cancer by drinking two cups
of coffee a day after adjusting
Photography Getty

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according to the USC research
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5FOOD
MYTHS
BUSTED
We look at the science to separate
the food facts from the fiction so you
can develop healthier eating habits
1
Still boiling your broccoli? Step away
from the saucepan now if you want
maximum goodness from the veg for
better health. Researchers from Zhejiang
University in China cooked broccoli using
the most common cooking methods
and concluded that steaming kept intact
the most number of nutrients, including
soluble fibre, vitamin C and glucosinolate,
Cookvegetablescompletely the compound thought to be behind its
cancer-fighting properties. Microwaving
was next best, with stir-frying and boiling
resulting in the greatest nutrient loss
because of the vegs exposure to high
heat and vitamins leaching into the water.
This supports Harvard research that
found the best cooking method for retaining
nutrients is one that cooks quickly, heats
food for the shortest amount of time, and
uses as little liquid as possible. That sounds
like microwaving to us. Eat your peppers
raw, though: a medium one contains around
150% of your daily vitamin C needs, but
cooking peppers above 190C irreparably
damages the antioxidant, according to
the US National Institutes of Health.
April 2017 | 75
 Fuel | Nutrition Myths

2 3
sales were up 7% in the five years to 2014,
while sales of non-dairy spreads such as
margarine fell 6%, according to research firm
Kantar Worldpanel - because the studies
behind these claims has been discredited.
A meta-analysis of 72 studies of
600,000 people from 17 countries,
published in the Annals Of Internal Medicine,
found total saturated fat consumption had
Butter is bad for no relationship to heart disease risk, while High-protein diets
your health damage your kidneys
research in the British Medical Journal found
death rates among men with heart disease
actually increased when they ditched
saturated fat for the type of polyunsaturated
Butter spent decades in the nutritional fat found in margarine. Butter is also a We evolved to become the smartest animal
Photography iStock

wilderness because of a suggested link source of vitamins A, D, E and K, as well thats ever walked the Earth thanks to a diet
between its high saturated fat content and as selenium, a powerful antioxidant that high in protein, so its hard to believe that in
heart disease, obesity and high cholesterol. plays a big role in an efficient metabolism. the last human generation - a blink of the
But support for butter is spreading - global Time to dust off that butter dish. eye in evolutionary terms - protein has

76 | April 2017
 IFYOUREINGOODHEALTHAHIGH-
PROTEINDIETCANHELPWEIGHTLOSS
WITHOUTANYSIDEEFFECTS

suddenly started damaging our kidneys. And
you shouldnt believe it, because the study
that linked high protein intake to organ
damage was done on people with pre-
existing kidney disorders. If youre in good
health a high-protein diet can help weight
loss without any side effects, according to
the Journal Of The International Society Of
Sports Nutrition, as well as reducing blood
pressure, according to Dutch research.
4
to research in the journal Alcoholism:
Clinical & Experimental Research.
Subjects who drank just before bed
had more slow wave sleep patterns called
delta activity, which is the period of deeper
sleep thats associated with restoration.
So far, so good. But the subjects also had
heightened alpha waves, which your brain
typically displays when youre awake.
Booze before bed helps This competition between alpha and delta

you sleep deeper

Its worth noting that the World Health
Organisation last year classified red meat as
a Group 2 carcinogen and added processed
red meat in Group 1, advising people to limit
daily intake of both to no more than 70g.
However, it matters what meat you eat:
organic and grass-reared red meat is very
different nutritionally to that which has been
factory farmed or heavily processed.
You may have found that a snifter after
a long day helps you nod off faster but
booze before bed doesnt encourage a
good nights rest because of how alcohol
influences activity in your brain, according
waves disrupts sleep, which is why after
a drink or two youll wake in the morning
feeling as though youve not really slept.
Each night you should have around six
or seven cycles of deep and restorative REM
sleep but if youve been drinking youll
typically have just one or two, according to
charity drinkaware.co.uk, so you can wake
feeling exhausted. Horlicks, anyone?

April 2017 | 77
 Fuel | Nutrition Myths

PEOPLEWHOATEAHIGH-CARBMEALIN
THEFOURHOURSBEFOREBEDFELLASLEEP
FASTERTHANTHOSEWHODIDNT

5
This one really wont go away. The belief
that eating carbs at night is a fast route to
fat gain is built on the assumption that our
resting metabolic rate (RMR) slows down
during sleep, so any excess energy gets
stored as fat. While energy expenditure
does decrease 35% during early-stage
sleep, according to the journal Metabolism,
it then increases significantly during
Carbs after 6pm
Photography Getty
significantly increase your RMR during
sleep, according to the Canadian Journal Of
Applied Physiology, prompting your body to
burn more fat as it recovers from exertion.
In reality a high-carb dinner can help
reduce body fat by sending you to sleep
faster because carbohydrate consumption
increases blood concentrations of the amino
acid tryptophan, which makes you feel

deeper REM sleep to the extent that your drowsy. People who ate a high-carb meal in

make you fat RMR is the same at night as it is in the day,

according to the European Journal Of Clinical
the four hours before bed fell asleep faster
than those who werent given carbs in a
Nutrition. Whats more, if you exercise you study conducted by the University of Sydney.

78 | April 2017
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 Fuel | Nutrition Tips

Thepower
ofveg
Takechargeofyourdiet
andhealthbyimproving
yourvegetableintake

Still struggling to hit your five-a-day? Bad

news: youre dithering around at the low
end of whats acceptable. The World Health
Organisation says 400g of fruit and veg
a day (or five 80g servings) is the bare
minimum required for health benefits, and
official recommendations in other countries
are higher Australia suggests five portions
of veg and two of fruit should be your target,
while Japans 5 A DAY organisation urges its
citizens to eat 350g of veg and 200g of fruit
daily. And if youre planning to top up with
some multivitamins and greens powder,
remember: you do need the real thing. Q SO, APART FROM Q ANY OTHER BENEFITS?
Vegetables contain antioxidants VITAMINS, WHY ELSE DO A YOULL EAT LESS OF
I NEED VEGETABLES? THE BAD STUFF
and other disease-fighting compounds A ALL SORTS OF REASONS One of the best reasons is food
that are difficult to get elsewhere, says I would honestly rather see displacement, says Leaman.
almost anybody jack up their I work a lot on habits and if
body composition expert Luke Leaman fruit and veggies and take their someone hasnt eaten right
(musclenerds.tv). Plant phytochemicals protein intake down, rather for 30 years, theyre going to
than having three shakes a do three days of good diet and
reduce inflammation, eliminate day, says Leaman. By eating then have a pizza. Instead of
carcinogens, regulate cell reproduction more veggies youre upping the changing everything, the trick
amount of fibre you eat, raising is to add more of the good stuff
and maintain DNA health. A 2014 meta- your alkalinity and reducing until it pushes the bad stuff
study found that higher veg consumption acidosis in the body. Acidosis out. If your breakfast right now
occurs when the kidneys and is eggs on toast, add some
is linked to a drop in all-cause mortality, but lungs cant regulate your pH broccoli or spinach, or maybe
even if youre planning to live fast and die levels, causing sometimes throw in another egg. Eventually
serious health problems. If youll leave the toast out. Think
Words Joel Snape Photography Getty

young (unlikely, we know), theres more
to it: more fibre will help keep you feeling
full and in fat-burning mode, helping you
get lean while maintaining muscle. Heres
how to keep things green and pleasant.
youre trying to cut calories you
should still keep veg high. Youll
also ramp up your anti-ageing
pathways. Basically, Leaman
says, if you want a healthy diet,
veg is the first thing you should
add, and the last thing you
should think about cutting out.
practical instead of optimal, and
keep making minor changes.
Q DOES IT MATTER
HOW I COOK THEM?
A YES
Theres good evidence that
you keep more of the fibre and

80 | April 2017
 Choosing organic vegetables
can increase your antioxidant
intake by up to 69% INSTEADOFCHANGINGEVERYTHING
INYOURDIET,THETRICKISTOADD
MOREOFTHEGOODSTUFFUNTIL
ITPUSHESTHEBADSTUFFOUT

SIMPLE SWAPS antioxidant content in most green veggies

INSTEAD OF ICEBERG
HAVE ROCKET
Its been less selectively bred,
hence that peppery flavour
and as a result, it has a better
antioxidant profile. Serve it in
salad with a glug of olive oil and
a dash of balsamic vinegar.
INSTEAD OF SPINACH
HAVE KALE
Its full of folate and
magnesium, as well as fibre.
Get rid of the stems, then stir-
fry it for a few minutes with a
clove or two of crushed garlic.
INSTEAD OF SWEET POTATO
HAVE CELERIAC
Theres nothing wrong with the
orange beauties, but you should
rotate your veg occasionally
and celeriacs a better source of
vitamins C, K and manganese.
Chop it into wedges and
roast it with paprika.
when you steam rather than boil them,
says Leaman. Toss your asparagus or
broccoli in a saucepan with a shot glasss
worth of water for four to five minutes.
For extra flavour, finish them off with a
blob of butter and a sprinkle of salt.
Q DO I NEED TO GO ORGANIC?
A IT MIGHT HELP
Were still not sure of the benefits of
organic food in general, but the evidence
is starting to pile up for veg in particular. A
Newcastle University study published in
2014 concluded that there are statistically
significant, meaningful differences, with a
range of antioxidants being substantially
higher between 19% and 69% in organic
vegetables. The study was based on an
analysis of 343 peer-reviewed studies,
and found lower levels of heavy metal
cadmium and pesticides in organic foods
but theres still controversy over how
exactly the results link to health results.
The consensus? Go organic if you can
afford it but any veg is better than none.

5-6
DAILY SERVINGS OF VEG YOU
SHOULD EAT BEFORE THINKING
ABOUT A GREENS POWDER
Tossing a handful of greens powder
into your protein shake might
be more appealing than wolfing
handfuls of broccoli, but sadly
things arent that simple. Though its
vitamin content is similar, the fibre
and phytochemicals you get from
veg are hard to replicate. I dont
recommend greens shakes, says
Leaman. That should be a treat you
earn when youre already smashing
five or six portions of veggies a
day. If you want a greens drink that
works, steam some broccoli and
throw it in a blender, then have a
couple of cups of that with every
meal. Ive seen guys literally go
from no abs to abs, just doing that.

April 2017 | 81
 Fuel | Supplements

3suppsto
feelyounger
Consideraddingthesethree
supplementstoyourdaily
routinetorollbacktheyears
tolookandfeelyounger

Age creeps up on us all. Little
twinges become aches and
pains and maintaining muscle
mass while keep the belly
at bay becomes a war of
attrition against Old Father
Time. But the battle isnt over
yet, and adding these three
supplements to your diet - so
long as you continue to eat well,
exercise intelligently and get
good-quality sleep - can give
your body a better chance of
staying fighting fit for longer.
Photography iStock
1 2
Getstrongerjoints
Glucosamine is an amino sugar
and a major component of
cartilage, which is the stuff
that absorbs the shock to your
joints when you run, lift or do
plyometric drills like box jumps.
As you age your cartilage
starts to lose the elasticity that
protects your joints and so
becomes less effective at doing
its job. Taking glucosamine,
which is typically made from
shellfish, can reinforce cartilage
by stimulating the cells to
Addmusclefaster
Glutamine is an amino
acid that studies suggest
minimises the breakdown
of muscle tissues during
strenuous exercise as well as
improving muscle synthesis,
which is the assimilation of
the protein you eat into new
tissue. Having adequate
levels has also been linked
to improved brain and gut
health. You should already
get enough of this compound
from your diet, but it can be
3
Betteroverallhealth
Make sure you eat as many
servings of fresh veg as
possible every day then try
adding a greens supplement
to fill any nutritional gaps
you may have missed. Most
powders contain multiple
servings of veggies along
with other highly beneficial
compounds youd be loath
to eat in their natural forms
(think algae and grasses).
You can drink it straight if
you have no sense of taste

produce proteoglycans, which worth taking a supplement if or blend it into a breakfast

can improve joint function youre under a lot of stress or shake or smoothie.
and mobility. Aim for three training harder than normal.
daily doses of 500mg.

82 | April 2017
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 Fuel | Healthy Meals

Thespiceisright
Fireupyourmetabolismtotorchfat
Adding some heat to your main meals with chilli peppers
and other spicy ingredients can help you shift your spare
tyre thanks to the fat-burning properties of capsaicin,
the compound responsible for giving these foods
their fiery kick. Research published in the American
Chemical Society journal found that capsaicin helps
fight rising body-fat levels by decreasing total calorie
intake, shrinking fat tissue, and lowering fat levels in the
blood. Try increasing your intake of capsaicin-rich food
by adding chillis to scrambled eggs for breakfast and to
salads at lunchtime and try these Mexican-inspired
fajitas for dinner, which also contain chicken, avocado
and veg to give you the high-quality protein and fats
needed to build muscle and strip away your belly.

EAT THIS CHICKEN FAJITA

This classic Mexican fajita provides lots
of protein in a portable package that
can be eaten hot or cold, making it a
highly convenient muscle-building meal
or post-gym snack. The spicy recipe
also adds a whack of calorie-burning
capsaicin to help you burn fat too.
INGREDIENTS
1tbsp olive oil / 2 skinless
chicken breasts, cut into
strips / 1 red onion, sliced /
1 red pepper or 1 red chilli,
sliced / 1tsp chilli flakes /
200g tomatoes, chopped (fresh
or canned) / 4 wholemeal
tortillas / A handful of fresh
coriander / 2tbsp Greek
yogurt / 1 avocado, diced
TO MAKE
l Heat the oil in a wok until it starts to smoke.
l Add the chicken and stir-fry for four minutes.
l Add the onion and pepper or chilli and
cook for a further three minutes.
l Add the chilli flakes and tomatoes and
cook for another three minutes.
l Warm the wraps for two minutes
under a preheated grill.
l Spoon the mixture into the wraps, dress them with
the coriander, yogurt and avocado, and fold to eat.

84 | April 2017
 Fuel | Nutrition Tips

Easyways
toeatbetter
Willpower alone cant
get it done. Change your
environment and your
mindset, and youll eat
better without the struggle.
Heres your checklist

Willpower is overrated. According

to three decades worth of
research, by relying on grit and
determination to eat a healthier
diet, youre setting yourself up
for a fall not just ploughing
through finite resources that you
could use better on something
else, but dooming yourself to an
eventual crash that ends with
you sitting amid piles of Fondant
Fancy wrappers, blood sugar
levels through the ceiling.
Mercifully, though, theres
a better way. By putting
systems in place to check your
Words Joel Snape Photography iStock

hunger before it starts, youll

eat better effortlessly, leaving
your willpower intact for your
workout. Heres how its done.

86 | April 2017
01
KEEP WATER
02
THINK LINE
03
SLOW YOUR
04
TREAT BREAD SET UP
05
NEARBY OF SIGHT SNACKING LIKE A GUN SOME CUES
Keep a glass or In a study, we In a 2013 study Translation: going Psychologist
bottle of water asked people to published in the pre-sliced is like Peter Gollwitzer
within reach in the move all their fruits journal Food Quality keeping it loaded. recommends
office or when and vegetables And Preference, By buying a loaf that if > then thinking,
watching TV, says onto the top shelf volunteers who ate needs to be cut a explaining that
food psychologist of their fridge bite-sized portions crusty sourdough, it overrides your
Brian Wansink, and less healthy of chocolate and lets say youre easily-influenced
author of Slim By foods down into crisps were just as putting up a barrier brain with pre-
Design: Mindless the crisper, says satisfied 15 minutes to that next round programmed
Eating Solutions For Wansink. After later as ones who of toast, and making responses. If I go
Everyday Life. The one week, they ate four times as it less likely that to the pub, then Ill
logic youre more reported eating much. All your brain youll fire endless drink red wine is
likely to grab things nearly three times remembers is the sandwiches into a good example.
within arms reach as much fruit and snack: if you can your gob. For next- The trick? Plan your
works in reverse, veg as they had distract yourself level snack control, routines ahead
so ensure sugar- the week before. until the craving keep it in the freezer of time, while
heavy foods require goes, youre safe. and defrost one or you arent short
a trip to the kitchen. two slices at a time. on willpower.

06
CHANGE YOUR BE MORE
07 08
USE MICRO
09
NOT NOW,
10
SAY DONT,
ROUTINE INCLUSIVE INCREMENTS BUT LATER NOT CANT
Eating a triangular Researchers from Planning to Its your new Nobody wants to
sandwich at your Utrecht University put together a favourite phrase. be the man making
desk again? A study term it behavioural 13-ingredient mega- When cravings sad eyes at the
by Duke University ironic rebound: try salad every night? hit, use what cake trolley. Rather
in the US found to avoid bad foods, Doesnt sound likely, scientists call a than telling yourself
that 45% of habits and youre doomed does it? Instead, postponement or others that you
are repeated in the to failure. Instead, build the cookery strategy to avoid cant have a slab
same location, cued focus on eating custom with what the worst of it, by of Victoria sponge,
by routines. Aim more good ones. behavioural expert promising yourself say you dont eat
to eat a sit-down Chug water before BJ Fogg calls micro- a pint/pizza/slice of cake (or, for less
meal outside the you head to the habits. Start by apple pie at some finality, that its not
workplace at least Coke machine, say, just putting a pan unspecified future something youre
a couple of days a or have a banana on the stove every date. Chances are, doing right now).
week or even just before you buy a night, and then whip once youre better- Youll reframe
turn left not right Kit Kat. Gradually, up something as fed and hydrated, yourself in your
when you leave at the good stuff simple as possible, that future time own mind as a more
lunch to break the will push the bad like scrambled eggs. will never come. disciplined, less
subconscious spell. out of your life. Take it from there. temptable person.

April 2017 | 87
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 Trainer
04
17

Your blueprint for success

UNDERRATED
EXERCISES
7
Theresmoretolifethan
benching,bro.Ifyour
liftingshitaplateau,use
theseunderratedmoves
fornewfoundgreatness
Words Joel Snape Photography Glen Burrows Model Jay Conroy@Models1

1. ZERCHER SQUAT
BETTER SQUATTING
WITH A BICEPS BONUS
In this squat variation, you
hold the barbell in the crook
of your arms, adding core
PERFECT FORMI
stability and biceps work to
Stand holding a barbell in the
the mix. It encouraged better
crook of your arm. Keeping your
technique on the squat, and
weight on your heels and your
can be loaded with more than
torso upright, bend at the hips
a goblet squat, says strength
and knees simultaneously to
coach Joseph Lightfoot. Youll
lower towards the floor until
also get bigger guns because
your thighs are parallel to the
you hold the bar steady with
ground. Then stand back up.
your biceps in an isometric
contraction. Do three sets of
six after your heavy squats.

April 2017 | 89
Trainer | Underrated Exercises

2. TURKISH GET-UPI
IMPROVE FULL-BODY
CO-ORDINATION
These dont get enough credit,
says personal trainer Olli Foxley.
Ive heard them called loaded
yoga, which makes sense. When
done well they develop mobility,
stability and strength through
your hips and shoulders. They
are also multi-directional and
teach a lot of body awareness.
Do two sets of five on each side
as part of your warm-up.

PERFECT FORM
Lie flat on your back and hold a
kettlebell in one hand with your arm
pointing straight up. Bend the knee
on the same side as the kettlebell
and plant your other arm flat on the
floor by your side. Use your abs to
lift your shoulder on the kettlebell
side off the ground so that you move
onto your elbow on your free arm.
Straighten your supporting arm, then
bring your straight leg back and rest
on your knee before standing up.
Look at the weight throughout the
move. Reverse back to the start.

3. BAND 4. CHEST-
PULL-APART SUPPORTED ROW
MAKE YOUR DEVELOP A THICK,
SHOULDERS BROAD BACK
INJURY-PROOF One of the few gym
A resistance band is machine moves I
the best investment like, says Lightfoot.
you can make in It encourages
your shoulder great form and
health, says trainer movement. If your
Adam Wakefield. gym doesnt have
Its a lifesaver one, the barbell (or
for anyone who dumbbell) option
spends a lot of time is still a solid bet.
at a desk so their Lie face-down on
shoulders slump a bench inclined at
forwards. They roughly 45, and
dont put a huge row by pulling your
demand on the body elbows behind you
so I recommend and your shoulder
doing three sets blades together.
of ten to 20 reps
every morning
and evening.

90 | April 2017
 5. WEIGHTED CARRY
BUILD LEAN
FULL-BODY MUSCLE
The farmers walk is the classic,
but almost every type of carry
works. Picking up something
heavy and carrying it will
improve your grip, shoulder
health and upper body posture
and it has a huge metabolic
effect, so itll burn fat too,
says Foxley. Use a carry as a
finisher: just pick a distance
and a weight, and dont stop
until youre over the line.
PERFECT FORMI
Hold a weight in each hand
and pull your shoulder
blades back. Engage your
core and start walking.
6. BULGARIAN SPLIT SQUAT
GROW BIGGER LEGS, BARBELL-FREE
Most people whove done these properly
hate them, says Wakefield. They cause
such a huge burn in your quads, hamstrings
and glutes that just three sets of ten reps,
even with only your bodyweight, can be too
much for some people. But theyre worth
doing: as well as working the major muscles
of the lower body they also train your core,
balance and co-ordination. I put these at
the forefront of most clients leg training
because they provide a large stimulus for
increasing muscle strength and size.
7. DUMBBELL SNATCH
HARNESS HASSLE-FREE POWER
These have gone out of fashion, but
theyre safer than trying to perform the
barbell snatch and still provide a lot of
the benefits, says Wakefield. The initial
drive to move the weight from the floor is
actually done by pushing your feet into
the floor while at the same time pulling
with your arm and shoulder muscles. As
the weight moves overhead, you need to
keep your core braced to catch it. There
isnt a single muscle group that doesnt
get worked during a dumbbell snatch.
April 2017 | 91
 Trainer | George North

WING
MAN
AsWalesstrivetoreclaimthe
SixNationschampionship,
theirflyingwingerGeorge
Northtalksto MF about
thetoughtrainingboth
physicalandmentaland
innovativenutritionthat
havemadehimoneofthe
starsofworldrugby

April 2017 | 93
 Trainer | George North

Power, speed and mental steel are all match-

winning tools in the bruising arena of modern
rugby, and Wales rugby star George North has
fused all three into a devastating combination.
The bulldozing winger is a 1.93m,105kg titan who
can bench 160kg and squat 255kg, but he unites
that brute force with jet-heeled speed (running
40m in under 5sec) and an ice-cold mentality that
frees him to perform under intense pressure.
North has 27 tries in 65 appearances for
Wales, making him the fourth most successful
try-scorer in the nations history - and hes still
only 24. But his size, pace and psyche are the
result of hard work, smart nutrition, scientific
conditioning and mental training, not genetic luck.
Im not naturally this big. Ive had to work hard
in the gym and be really strict with my nutrition to
keep the mass on and maintain my speed, says
North, who has packed on 26kg of muscle since
turning pro. Even now I fluctuate in size but I work
hard to stay on weight. Putting weight on is difficult
but when you have to carry it for 80 minutes each
Saturday and through hard training sessions you
need to get really focused on training and nutrition.
As the 2017 RBS Six Nations hots up, with
Wales aiming to go one better than their second-
place finish in 2016, North discusses his blueprint
for physical and psychological domination.

How does your gym training change throughout the year?
Its about knowing where you are and where you want
to go. By where you are, I mean identifying where you
are at physically, and how much training load you are
used to. By where you are going, I mean what your goal
is. For a guy on the street, that might be working for a
summer body, whereas for athletes that goal changes
throughout the year. Pre-season is about getting bigger.
Mid-season is about maintaining it. Then at the end
of the season we need to recover and adapt for when
the ground is harder and we need to be quicker.
Photography Getty
trying to get your size and mass and lungs ready for the
season ahead but it is a tough old one to get through.
What gym training protocols work best for you?
What works best for me is overload and repeatability
work, so making sure I can maintain high-intensity efforts
repeatedly. That means I have to go hard and just keep
going hard, with lots of repetitions and not much rest. In
the gym I am a big fan of compound lifts like back squats
and Bulgarian split squats. If you are not used to them you
get unbelievable DOMS but they are really efficient.

How brutal is pre-season training? The Wales squad has some innovative sports science support.
For rugby players, pre-season is really a devil. It is Whats the main lesson youve learned from the backroom staff?
something we have to go through to prepare for the I am not sure how much I am allowed to say of this! But with
battle on its way. Its an enjoyable but hard time. Youre Wales the bit I have found most beneficial is the concept of

94 | April 2017
 Howtobuild
awinning
mindset
DONT WASTE
MENTAL ENERGY
Staying calm is the best
way to play at your best so I
relax as much as possible,
says North. I might walk the
dog in the morning before
a game. I put my feet up
as much as I can because
I know when the time
comes to perform I have
to step up and go big. Save
all your energy for that.

CONTROL THE
CONTROLLABLES
The key to performing under
pressure is to prepare hard. I
like to know everything from
what my pre-match meal
will be, to what training I
have to do and what my role
will be - which is normally
to keep running until I empty
the tank. That way I can
just switch on and go.

I have to go hard and just
keep going hard, says
North, pictured playing
against France in the 2016
Six Nations, of his training
STAY FLEXIBLE
On the field Im constantly
scanning the situation
so Im aware of what is
going on. We will have
conversations: OK, we
tried this and the opposition
didnt show the picture we
were hoping for, so lets
adapt and change on the
hoof. Always stay flexible
and play the situation.

training specifically. So rather than the old days of going to the
base line and running until someone says stop, we identify what
each position has to do and try to replicate that in our conditioning.
So rather than me doing short, sharp blocks - like a forward
replicating making a hit, getting up from a ruck and running to
the next ruck I will focus on high-speed metres covered and
making repeated efforts at faster than 7.3m per second, as
that is the speed I work at consistently. Getting your muscles to
adapt to that exposure of high-speed running is pretty horrible.
What is the hardest conditioning session you do?
Wattbikes are always the horrible one. I am a fan but not a fan,
if that makes sense. We also have a session called 30-15s
which is horrible. You run for 30 seconds, stop for 15 seconds,
then keep on going until you cant run any more. We also
have what we call a runway its a variation on that kind of
horrible conditioning with lots of high-speed running and not
much rest. They are my three worst, most horrible ones.
Despite the smart science, do you still
enjoy old-school training drills?
Rugby is not a sport like rowing where the movements
are very specific. We need a bag of tricks and we need to
be good at most things. So a lot of our training is about
moving weight around efficiently, with things like sled drags,
tugs of war and tackle bag slams. Were trying to move
the weight as quickly as we can because those actions
replicate the different things we have to do on the field.
How do you sharpen up your speed?
We do power endurance circuit training, which forces you to
repeat high-intensity efforts. For example, you might do a short

April 2017 | 95
Trainer | George North

WhenIgotothegym
Ihave25matesthere
atthesametime.That
collectivemotivation
pushesyouon

sprint, go into some burpees so you

have to get on the floor like you would
mid-tackle, and then sprint, do a power
roll on the floor, get up and sprint again.
Basically, were replicating the kind of
movements we would do on the pitch.

Given the volume of your training,

how do you keep it fun?
[Laughs] You dont! No, we are in a squad
environment, which really helps. If you
are training alone its difficult to find
motivation, so I can understand it when
guys struggle training on their tod. But
when I go to the gym I have 25 mates
there at the same time, so on days when
youre not feeling up for it, there might be
15 other guys who are, so that collective
motivation pushes you on. A lot of it is
about having the right music as well.
Sometimes you get a shocking playlist
and think, What is this!? but other
times you enjoy the music while you
graft. With the Wales guys, Liam Williams
fancies himself as a DJ and Jonathan
Davies does too. But Jamie Roberts has
got particularly poor taste in music.

In peak condition you bench

160kg and squat 255kg. Is that
the same during the season?
Im probably not at those weights at the
moment as I am maintaining weight. It is
tough on the body were getting aches
and pains and niggles throughout the
season. After the autumn Tests, some
bits were just hanging on and I was held
together by tape around my shoulder,
so Im not at those numbers now.

What is the main nutrition lesson you

have learned in the last few years?
In pre-season I try to eat clean but
because were working hard, burning

96 | April 2017
 North plans his pre-match
nutrition carefully, particularly
for a late kick-off this tour
match in New Zealand in
2016 started at 7.30pm
What do you eat before a match?
How do you tailor your match-day
nutrition to different kick-offs?
Are you any good in the kitchen?
5,000 to 5,500 calories a day, its
really just about getting it all in for
repair and recovery. When Im trying
hard to maintain weight, volume is
really important. When it comes to
maintaining mass during the season,
thats when you have to get clever
about how much you are taking in
and how much you are burning.
For a 2.30pm kick-off, knowing how
I burn food and how my carb stores
work, I will have a hearty spag bol the
night before. Its got a good source of
carbs and protein in there. I will make
a big batch so I have some ready for
the next day. For breakfast I will have
a bagel with avocado, bacon and
scrambled egg, a pint of water with
electrolytes and some fruit and a protein
bar as a snack. Then for lunch I will
have the rest of last nights spag bol.
Timing is really important. For a 2.30pm
kick-off it all falls quite nicely so I can get
up, have breakfast, a snack and some
lunch and you are ready to go. But with a
5.30pm kick-off or later you have to plan
your whole day around eating which
is quite sad really, isnt it? I need to plan
when to have a protein shake or a bar,
when to have a lighter meal and when to
have a heavier meal. Im constantly trying
to work it out and, honestly, its hard.
My culinary skills are whats a polite
way of saying useless? I can cook a bit
and I am obviously not starving but I
am very lucky that my girlfriend Becky
[James, the Team GB track cyclist] is an
amazing chef and I have learned from her.
It is handy as she is an athlete as well.
What supplements do you take?
For me the staple thing during the
season is immune support and joint
care. Its a time of the year when its
easy to pick up sniffs, coughs and so on
so I like to get some immune support
with vitamins and minerals, as well as
omega 3 for my joints. In general I always
get a Promax shake in after a big gym
session or rugby session, in that window
for muscle repair. I take beta-alanine
[an amino acid that reduces fatigue]
after a big series of Wales games too.
Wales are playing England and Ireland
at home in the Six Nations this year.
How do you mentally prepare?
There is always more excitement
for those matches, but playing in big
matches isnt a shock because I practise
my preparation in my club games for
Northampton. I work on staying focused
and relaxing so when the international
games come along I have had all those
feelings before, I know what to expect
and Im not shocked. Practising for
pressure brings an air of normality to it.
How do you recover from a body-
scarring Six Nations battle?
We use cryotherapy which is very
effective. Although I dont like to say
it in case the conditioning coaches
read this and make us do more.
George North is a Maximuscle
athlete. Maximuscles new range
of raw ingredient powders is now
available at maximuscle.com

Rugbypowerdrills
WEIGHTED VEST
STAIR SPRINT
Weighted stair runs
replicate the explosive
movements I do on the
field, says North. But
by overloading the body
you learn to perform
under fatigue, so when
Im hurting I always know
Ive got more in the tank.
To keep it explosive,
work at a high intensity
go all-out for ten to
20 seconds and take 90
seconds to recover.
HIGH PULL
High pulls are very good
for power, and they work
that whole chain from
your back and shoulders
to your glutes, says
North. Stand up straight,
holding a barbell. Bend
slightly at the knees and
hips, then go explosively
into triple extension by
extending your hips,
knees and ankles and
bring the bar up to your
chest while leading
with your elbows.
BULGARIAN
SPLIT SQUAT
This squat variation
hits a lot of muscle
groups even with a
low volume of lifts
which makes it great
for strength and power
- even if youre just in
a maintenance phase,
says North. Start by
doing the move with just
your bodyweight, then
add a pair of dumbbells
and finally progress
to using a barbell.

April 2017 | 97
 Stepupto
theplate
Grabaweightplateto
buildfunctionalmuscle
andblastawayfat
Some people think that doing a fat loss
workout means slinging the weights around
any way you like and racing through your
reps because losing fat is about getting
your heart rate up. Those people are wrong.
That is a part of it, but theres a smarter
way to approach your sessions that will
both burn fat and add muscle. The key is
to slow down your reps and make sure
you can feel the target muscle working.
Time under tension, which means the
time your muscles spend working during a
set, is important in terms of getting muscle
adaptations - even if fat loss is your goal,
says Tirrel Grant, director of Square Mile
Fitness (squaremilefitness.com). Really
focus on contracting the muscle and work
both the lifting and lowering parts of the
move - dont just let the weights drop
down. Performing your reps like that
makes the moves much harder, so although
youre moving the weight slowly, the
extra effort required to control them will
mean that your heart rate will be high and
youll get the full calorie-burn benefits.

HOW TO DO THE WORKOUT

This workout has five moves,
with the first two paired to
create a superset. Do all the
reps of exercise 1A, rest for
10sec, then do all the reps of
1B, then rest for 60sec. Repeat
this for four sets, then move
Photography Glen Burrows Model Tirrel Grant

on to exercise 2. The final two

moves are also performed as a
superset. Keep your abs, lower
back and glutes engaged for
every rep of every set to keep
your body stable and improve
power transfer between your
upper and lower body.

98 | April 2017
 Trainer | One-Kit Workout

A B

1A SQUAT HOW WHY PROGRESSION

Sets 4 Bend at the hips and knees This move is great for building Pause in the bottom position
Reps 10-12 with your chest up and your muscle in your quads, hams for one second, then squeeze
Rest 10sec weight on your heels. and glutes, says Grant. your glutes to get back up.

A B

1B BENT OVER ROW HOW WHY PROGRESSION

Sets 4 Bend at the hips and let your Most guys dont do enough Squeeze your shoulder blades
Reps 10-12 arms hang down. Row the pulling moves. This helps to together for one second
Rest 60sec weight up to your chest. build balance, says Grant. at the top of the move.

April 2017 | 99
 Try to keep your torso
upright throughout the
carry. This will force you
to use your obliques
(side abs) to control
your torso.

2 PINCH CARRY HOW WHY PROGRESSION

Sets 4 Hold a weight plate between Grip, rather than muscle, Extend the distance you walk
Distance 30m each side your thumb and fingers strength is most peoples by 10m for each hand.
Rest 10sec and walk for 30m. limiting factor, says Grant.

100 | April 2017

 Trainer | One-Kit Workout

A B

3A HALO HOW WHY PROGRESSION

Sets 4 Move the weight up and across This is great for building Doing this explosively, with real
Reps 8-10 your body, then over your head rotational strength, which is power, will recruit the maximum
Rest 10sec and down the other side. often ignored, says Grant. number of muscle fibres.

3B CRUNCH REACH HOW WHY PROGRESSION

Sets 4 Lie on your back with your Adding weight to an abs move Increasing the time you take to
Reps 8-10 knees bent. Crunch up, keeping means youll work in a rep range lower back to the start will make
Rest 60sec your arms straight and vertical. that adds size, says Grant. it harder and more effective.

April 2017 | 101

 Trainer | Cover Model Alex Cannon

Howtobuild
aleancover
modelbody
CelebPT,model,realityTVstar
andthismonthscovermodel
AlexCannonisheretohelp
youbuildyourbesteverbody

Alex Cannon knows a thing or

two about building a strong
and lean body. Just look at him.
And youre in luck because this
months cover star is going to
share some of his top training
secrets so you can start building
your best ever body too.
I was so skinny as a kid,
but when I started working out
I could see major body changes
and when you put that
effort in it really does become
addictive, in a good way, says
the 27-year-old Liverpudlian.
Before appearing in Celebrity
Big Brother last summer, Alex
starred alongside Geordie Shore
star Vicky Pattison in her spin-
off series Judge Geordie, where
she helped settle family feuds.
But despite his growing fame
and legion of fans - 400,000
on Instagram alone - Cannon
remains focused on helping
others find their fitness.
When I get messages
from people saying thank you
for having motivated, inspired
or helped them in any way,
thats the best feeling there
is. I think thats all people
really remember when youre
gone how you made them
feel, he says. Turn the page
for Cannons muscle-building
and fat-torching tips.

April 2017 | 103

 Trainer | Cover Model Alex Cannon

TORCHBODYFAT FOCUS ON FOOD

You are what you
PICK THE WEIGHTS
You need to burn
HIIT IT HARD
I like to do some
STAY IN THE ZONE
Weight training for
FASTTOREVEAL eat. In other words, it body fat to reveal high-intensity cardio fat loss is pretty hard
ROCK-HARDABS doesnt matter how
hard youre pushing
your six-pack, and
your fat-loss training
finishers at the
end of my weights
on both your body
and mind, but you
UseAlexCannons it in the gym if you should be focused workout it pushes are really going to
dont put the same on lifting weights. my heart, lungs and have to work if you
tried-and-tested effort into what you This will help you muscles as hard want to make major
traininganddiet do in the kitchen, add muscle mass as possible and changes to your
advicetogetleanfast says Cannon. while also forcing burns even more body composition.
Everyone says you your body to burn its calories. Try some The going will get
Photography Glen Burrows

cant out-train a bad fat stores. Theres sets of battle ropes tough sometimes.
diet and its true. To no way youll get [pictured above], When it does,
strip fat you need a ripped doing just kettlebell swings remind yourself
healthy, sustainable cardio but some or prowler pushes of all the positive
nutrition plan that short, intense cardio and youll melt that reasons youre doing
works for you. sessions can help. belly fat away. this, then dig deep.

104 | April 2017

BUILDBIGGERGUNSWITH
CANNONSBICEPSTIPS
Followthesethreetipstotrainyour
bicepssmarterandyoullstart
addingsizeandstrengthtoyour
armsthenexttimeyouhitthegym
LIGHTEN THE LOAD
I see one thing all the time in
gyms all over the country, and
thats guys trying to biceps curl a
dumbbell thats far too heavy,
says Cannon. It might look
impressive from a distance, but
theyre never fully engaging the
biceps because they are
swinging the weight up and
down so theres never tension
on the muscle. You need to pick
a lighter but still challenging
weight and make sure you lift it
properly, keeping your form
good on every rep.

SQUEEZE AND HOLD

At the top of each biceps curl
movement, whether its with a
dumbbell, a barbell, an EZ-bar or
even a chin-up, try to hold the
top position and focus on
squeezing your biceps hard. If
you do youll recruit more of the
muscle fibres in the biceps, and
that means your arms are
working harder during every
single rep. And when you lower
the weight again, make sure
youre doing it slowly and under
control, so you maximise the
amount of tension your biceps is
exposed to. It will make a huge
difference to how big, and how
quickly, your biceps grow.

CONNECT MIND TO MUSCLE

When I train my biceps I always
try to make a strong connection
between my brain and the
muscle. It might sound weird but
it makes such a difference in the
quality of the rep. Thinking about
how a working muscle is moving
and controlling a weight keeps
your form nice and strict, and it
also helps activate more muscle
fibres so you get better results.

April 2017 | 105

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Trainer | Cover Model Alex Cannon

HOWTOSCULPTAN
IMPRESSIVESIX-PACK
Getabsofsteelbyworkingthis
importantmusclegroupinnew
andchallengingwaysthatwill
keepyouprogressing
DITCH THE SIT-UPS
To develop a really impressive
set of abs you need to get a
lot smarter than just banging
out hundres of sit-ups and
crunches, says Cannon. Best
case scenario, that will build
up the top part of your abs.
Instead you need to target
your abs in lots of different
ways, and work on the middle
and lower abs just as much
as your upper abs thats the
only way to build a midsection
thats strong and functional.

WORK THE ANGLES

You also need to hit your core
from as many different angles as
possible. In practice that means
spending more training time
doing planks and other exercises
that require you to move your
torso from side to side rather
than just up and down. And
once your abs muscles are
comfortable managing your
bodyweight, you need to bring in
extra resistance to keep taxing
them barbells, dumbbells, med
balls and other kit. Moves like
the barbell landmine [pictured
right] tick the right boxes.

TRAIN THEM MORE

Its no good working your abs
once a week and then expecting
them to blossom into a fully-
fledged six-pack. Try hitting
them harder more often if you
want to see real results faster.
I will train my abs for 15 to 20
minutes at the end of all my
weights workouts its the
most reilable way to ensure
you keep seeing progress.

April 2017 | 107

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readersurvey

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Trainer | Cover Model Alex Cannon

GETCLEVER SWITCH IT UP
Doing the same thing
KEEP IT INTENSE
Slow and steady cardio
DO CARDIO LAST
For years people have
LEARN TO ENJOY IT
To make cardio training
WITHYOUR time and again is the can help you clear your argued about whether to as effective as possible

CARDIO fastest route to stagnation

and complete boredom,
mind, and obviously
its great for endurance
do cardio before or after
lifting weights, but for the
its really important to
experiment and find the
Makesmartdecisions says Cannon. To make fitness, but if you want to best outcome I type of training you enjoy.
cardio training effective burn more calories you recommend always doing If you look forward to a
aboutwhat,whenand for fat loss and better need to get your heart your cardio work after session then youre far
howandyoullget health, and to keep your pumping fast by keeping weights. You need to be more likely to attack it with
fitter,healthierand mind motivated, you need cardio short and intense. A fresh and focused to lift purpose. And the more
leanerinlesstime to keep switching it up. 15-minute burst is plenty weights well, and youll you apply yourself to it, the
Try different exercises if youre working hard. burn more fat if you save more youll get out of it.
at different paces. the cardio for after.

April 2017 | 109

Trainer | Running Tips

Beabetterrunner
Minimisemistakesandrunsmarter

When most people start training for a

running race, they make some common
mistakes that can hamstring their efforts.
MFs editorial director, Joe Warner, is
running the 2017 Virgin Money London
Marathon for Parkinsons UK and has
enlisted the expert advice of elite runner
Shaun Dixon (letsgetrunning.co.uk) so he -
and you - can avoid the errors many people
make and start to train like an elite athlete.

BE AN ATHLETE GET STRONGER KNOW YOUR LIMIT IGNORE NUMBERS BUILD UP SPEED
The more time you If you want to be You dont have Try evaluating your Elite runners do a
dedicate to training, speedy, first get to smash every runs on duration lot of speed work,
the better runner stronger. Training workout. Intense and effort level, not and to run a fast
youll become. But to build strength in interval sessions just distance. Too marathon you need
that doesnt mean your glutes, legs and long runs are much focus on the to be running fast
RUN LIKE all sessions should and core, improving important pillars kilometres youve 10Ks. Hill running
A PRO be spent running. your hip, knee and in a training plan clocked up will limit (up or down),
Think like an ankle strength but too much too your progress. No sprint sessions
athlete that means and mobility, and often will fatigue two equal-distance and intervals will
improving strength working towards you physically and runs are the same: improve your
and mobility so you better flexibility mentally. Include terrain, weather running economy
can run faster for should all form some comfortable and your energy and speed, and
longer and reduce part of your steady-state work levels and mood make it easier to run
the risk of injury. training plan. and recovery runs. all have an effect. longer distances.

110 | April 2017

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SUN
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A fantastic challenge for teams of four
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Start at sunrise, nish by sunset.

Climb Cycle Canoe

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ction
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for charity events@actionforcharity.co.uk
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BUILD A
BETTER
BODY
Addleanmusclemassacrossyourtorso
totransformyourphysiquefasterwithour TURN THE
PAGE FOR

four-weekbetter-bodytrainingprogramme YOUR FOUR-

WEEK PLAN
 Trainer | Main Workout
If you have tried and
failed in the past to
make major changes
to how you look with
your top o, now
is the time to make
some major changes
to the way you train.
And making the
requisite changes
to your weights
workouts couldnt be
easier thanks to this
four-week workout
that if followed to
the letter will help
add serious size
and strength across
Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Richard Pearce
your torso while also
stripping away excess
body fat to transform
what you see in the
mirror. The beauty of
this plan is that youll
train all the major
upper-body muscles
chest, shoulders,
arms and back twice
a week. That means
the sessions are going
to be tough, but with
focus and dedication
youll see your body
change shape fast.
YOUR FOUR-WEEK MUSCLE PLAN Heres how each week is structured
WORKOUT 1 WORKOUT 2
CHEST AND BACK LEGS AND SHOULDERS CHEST AND TRICEPS
114 | April 2017
TEMPO
TRAINING
eect
To get the full e ect
from these workouts,
you need to stick
to the four-digit
tempo code for each
exercise. The rst
rst
digit indicates how
long in seconds you
take to lower the
weight, the second
how long you pause
at the bottom of the
move, the third how
HERES HOW THE long you take to lift
PLAN WORKS the weight, and the
This months four-week workout is made up of four sessions a week. nal digit how long
Workout one targets your chest and back; workout two, your legs you pause at the top.
and shoulders; workout three, your chest and triceps; and workout The accumulated
four, your back and biceps. If that sounds like a lot of training time time under tension
dedicated to your major upper-body muscles, thats because it is. increases your heart
Training these important muscle groups either directly or indirectly rate to burn body
twice a week is likely to be a signicant increase in the amount of fat and break down
work you are asking them to do and its this increase in training muscle tissue so
volume that will propel your body out of its comfort zone so that
it is stimulated to add lean muscle mass quickly, while the extra
its rebuilt bigger
and stronger. Keep
demands will target your fat stores to burn them for energy. each rep smooth
Each workout is made up of ve lifts which you will perform as and controlled so
straight sets. This means you do all the sets of the rst lift, rest and your muscles not
then move on to the second lift and so on. Simply do the workouts momentum do
in order, sticking to the sets, reps, tempo and rest periods detailed. the work, and move
Each week try to lift slightly heavier than before, but make sure that through a full
you prioritise maintaining good form for every rep of every set. range of motion.
WORKOUT 3 WORKOUT 4
BACK AND BICEPS
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WORKOUT 1 1 BENCH PRESS
Sets 4 Reps 12
Tempo 2010

CHEST AND Rest 60sec

Lie on a flat bench, holding a

BACK
barbell with an overhand grip
with your hands slightly wider
than shoulder-width apart.
Brace your core and press your
feet into the ground, then lower
the bar towards your chest.
Press it back up to the start.

BENT OVER ROW

2 Sets 4 Reps 12
Tempo 2011 Rest 60sec
Hold a barbell using a shoulder-width overhand grip
just outside of your legs. Bend your knees slightly, then
bend forwards, hingeing from the hips and keeping your
shoulder blades back. Pull the bar up towards your abs,
leading with your elbows, then lower it back to the start.

116 | April
Month2017
2015

3 CHIN UP
Sets 4 Reps 8-12
Tempo 2011
Rest 60sec
Hold a chin-up bar using a
shoulder-width underhand
grip. Brace your core, then
pull yourself up until your
chin is higher than the bar,
keeping your elbows tucked
in to your body. Lower until
your arms are straight again.
Trainer | Main Workout
4 INCLINE FLYE
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Lie on an incline bench holding a dumbbell in each
hand above your face, with your palms facing
and a slight bend in your elbows. Lower them to
the sides, then bring them back to the top.
5 DIAMOND PRESS UP
Sets 4 Reps 12-15
Tempo 2010 Rest 60sec
Start in a press-up position but with your
thumbs and index fingers touching to
form a diamond. Keeping your hips up and
core braced, bend your elbows to lower
your chest towards the floor. Push down
through your hands to return to the start.
April 2017 | 117
WORKOUT 2
LEGS AND BACK SQUAT
1 Sets

SHOULDERS
4 Reps 12
Tempo 2010 Rest 60sec
Stand tall with your feet just wider than
shoulder-width apart, holding a barbell across
the back of your shoulders. Keeping your chest
up and core braced, squat down until your thighs
are at least parallel to the floor. Drive back up
through your heels to return to the start.

2 OVERHEAD
PRESS
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Stand tall with your feet
shoulder-width apart, holding
a barbell across the top of your
chest with hands slightly wider
than shoulder-width apart.
Keeping your chest up and core
braced, press the bar overhead
until your arms are straight,
then lower it back to the start.

118 | April
Month2017
2015
 Trainer | Main Workout
3 BARBELL
SPLIT SQUAT
Sets 4
Reps 6 each side
Tempo 2010
Rest 60sec
Stand tall with feet just wider
than shoulder-width apart,
holding a bar across the back
of your shoulders. Keeping
your chest up, take a big step
forwards with your right foot,
then lower until both knees at
bent at 90. Drive back through
your right foot to return to the
start. Repeat for six reps, then
switch legs and do another six
reps with your left foot forward.

4 BARBELL
HIGH PULL
Sets 4 Reps 12
Tempo 1010 Rest 60sec
Stand tall with your feet shoulder-
width apart, holding a barbell with
an overhand grip and straight
arms. Keeping your chest up and
core braced, pull the bar upwards,
leading with your elbows, until
it reaches chin height. Then
lower it back to the start.

LATERAL RAISE
5 Sets 3 Reps 12-15
Tempo 2011 Rest 60sec
Stand tall, holding a light
dumbbell in each hand by your
sides, palms facing each other.
Keeping your chest up, your core
braced and a slight bend in your
elbows, raise the weights out
to shoulder height. Turn your
thumbs down at the top, then
lower them back to the start.

April 2017 | 119

WORKOUT 3 1 INCLINE
BENCH PRESS
Sets 4 Reps 12

CHEST AND Tempo 2110

Rest 60sec

TRICEPS
Lie on an incline bench, holding
a bar with an overhand grip with
your hands slightly wider than
shoulder-width apart. Brace
your core and press your feet
into the ground, then lower
the bar towards your chest.
Press it back up to the start.

SEATED
2 DUMBBELL
OVERHEAD PRESS
Sets 4 Reps 12
Tempo 2010
Rest 60sec
Sit on an upright bench
holding a dumbbell in each
hand at shoulder height,
palms facing forwards.
Keeping your chest up,
press the weights directly
overhead until your arms
are straight, then lower
them back to the start.

April 2017
120 | Month 2015
 Trainer | Main Workout
HAMMER GRIP
3 DUMBBELL
BENCH PRESS
Sets 4 Reps 12
Tempo 2010
Rest 60sec
Lie on a flat bench, holding
dumbbells by your shoulders
with palms facing. Drive your
feet into the floor and press the
weights straight up, then lower
them slowly back to the start.

DUMBBELL
4 TRICEPS
EXTENSION
Sets 4 Reps 12
Tempo 2010 Rest 60sec
Stand tall holding a dumbbell in
each hand over your head, with
arms straight. Keeping your chest
up, core braced and elbows pointing
up, lower the weights behind your
head, then lift it back to the start.

5 DIAMOND
PRESS UP
Sets 4 Reps 12-15
Tempo 2010
Rest 60sec
Start in a press-up position
but with your thumbs and
index fingers touching to
form a diamond. Keeping
your hips up and core braced,
bend your elbows to lower
your chest towards the floor.
Push down through your
hands to return to the start.

April 2017 | 121

WORKOUT 4
BACK AND
BICEPS
1 PULL UP
Sets 4 Reps 6-12
Tempo 2011
Rest 60sec
Hold a pull-up bar using an
overhand grip with hands slightly
wider than shoulder-width
apart. Brace your core, then
pull yourself up until your chest
touches the bar. Lower until
your arms are straight again.

2 CHIN UP
Sets 4 Reps 8-12
Tempo 2011
Rest 60sec
Hold a chin-up bar using a
shoulder-width underhand
grip. Brace your core, then
pull yourself up until your
chin is higher than the bar,
keeping your elbows tucked
in to your body. Lower until
your arms are straight again.

122 | April
Month2017
2015
 Trainer | Main Workout

3 BARBELL
BICEPS CURL
Sets 4 Reps 12
Tempo 2011
Rest 60sec
Hold a barbell with an underhand
grip with your hands shoulder-
width apart. Keeping your
chest up, core braced and
elbows tucked in to your sides,
curl the bar up to your chest,
squeezing your biceps as you
go. Lower it back to the start.

4 REVERSE GRIP
BENT OVER ROW
Sets 4 Reps 12
Tempo 2011 Rest 60sec
Hold a bar using a shoulder-width
underhand grip just outside of your
legs. Bend your knees slightly then
bend forwards, hingeing at the hips
and keeping your shoulder blades
back. Pull the bar up towards your
abs, leading with your elbows,
then lower it back to the start.

5 DUMBBELL
BICEPS CURL
Sets 4 Reps 12-15
Tempo 2011 Rest 60sec
Hold dumbbells by your sides
with straight arms, palms facing
forwards. Keeping your chest up,
core braced and elbows tucked in
to your sides, curl the weights up,
squeezing your biceps as you go,
then lower them back to the start.

April 2017 | 123

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 Fat Loss | Takeaway Tip

45
minutes of moderate-to-
vigorous exercise in the morning
reduced peoples motivation for
unhealthy food later that day,
according to research published
in the journal Medicine And
Science In Sports And Exercise

20%
The extra body fat burned by
subjects exercising in a fasted
state over those who ate breakfast
before training, according to
Northumbria University

Runningonempty
To burn fat quickly you need to be in a daily calorie
deficit so your body is forced to tap into existing fat
stores and free their energy for fuel. And the good
news is that you can accelerate your fat loss without
Burn body fat faster by doing your doing any more exercise simply by working out
before breakfast. In a new study from Northumbria
cardio training on an empty stomach University, subjects who trained first thing on an
empty stomach burned around 20% more body
fat than those subjects who had breakfast before
exercising. Whats more, those who did a morning
fasted cardio session as its known did not
consume any more calories over the course of the rest
Photography Getty

of the day than those whod trained after breakfast.

So if you want to lose body fat faster, wake up, have
a strong black coffee and then go for a run or ride.

130 | April 2017

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