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31 Articles

EDITOR’S LETTER

“Not a lot of people know that" is a phrase often attributed to the nonagenarian actor and stalwart Michael Caine. But, in fact, it was the late, great Peter Sellers who first said it when he appeared on talk show Parkinson in 1972. So, I'll let you into a secret that not many people know: I have a pacemaker (and I don't mean one of those chiselled runners at the front end of a marathon). No, after years as a competitive runner and triathlete, my sinus node - the thing that sends the electrical impulses from the brain telling the heart to beat - simply stopped working. Not immediately, but over the course of a year, making my normal levels of exercise, well, nigh on impossible. Four years later, and…

EDITOR’S LETTER

AIR CONDITIONING

So, you want to hit a PB in your next 5k, 10k, half or full and you’ve carefully considered your training plan, nutrition, footwear, apparel and the weather, so you’re all set…or are you? New research published in the Journal of Sports Medicine suggests it’s vital for competitive runners to consider air quality. When the white coats assessed the association between fine particulate matter in the air and race times, they found that greater pollution is associated with slower average finish times. The differences are small, but we all know that in the world of athletics, every second counts. If you’re looking to improve on your best, then, think carefully about the race venue and time of year.…

AIR CONDITIONING

Exercising with additional weight loaded onto the body dates back to ancient Greece when soldiers would carry and wear extra poundage to mimic the demands of combat in full armour. So, if it worked for them, could it work for you? Today, weighted vests are experiencing somewhat of a renaissance and now come in a number of different designs and range of weights with a much more comfortable fit than the hoplites had to endure. However, the principles haven’t changed - extra weight increases temporary physiological stress leading to increases in heart-rate, oxygen uptake, carbohydrate utilisation and total calorie burn. Now, you may be thinking that surely the increased load on the lower body joints could lead to increased injury risk? But several studies in this specific area concluded that,…

Life expectancy has been increasing since 1800 but the last century saw an acceleration as progress in technology made working life easier (not to mention safer) and advances in medicine improved both preventive health and treatment of disease. This has led to a relatively new phenomenon whereby many people are not just seeking to live longer but healthier, chasing not just lifespan but healthspan. As a result, there is now a particular interest in preserving memory, concentration and general cognitive ability. This, in turn has driven growth in brain-enhancing nutrition and supplements, giving birth to terms such as superfoods and nootropics. The science is sound with research showing that choline, found in eggs, meat, poultry and cruciferous vegetables, supports memory, while omega-3 from oily fish, seeds and nuts, protects brain…

SLEEP TO SUCCEED

It’s easy to think of your slumber as simply rest, a totally passive activity, but it’s actually an essential time for hormone regulation, the brain to remove toxic waste, strengthening of the immune system and of course, muscle repair and growth. Be warned, not getting enough can play havoc with your fitness routine by, firstly, dampening your motivation to even show up due to exhaustion but also negatively affecting your strength and co-ordination so you don’t perform so well in your workouts. Add to that poor sleep can lead to increased levels of ghrelin, the hormone that send you into snack-attack and it’s easy to see why shut-eye is so important for your shred dreams. The good news is, you can do something about it and we’re not just talking…

SLEEP TO SUCCEED

GET A GRIP OF GYMTIMIDATION

If you’re a gym newbie, don’t worry, it’s common to feel anxious about mastering the equipment, wearing the right gear to fit in and wondering whether people are judging you. You’re not alone as a 2019 study found this is experienced by 31% of gym goers, so here are our tips to help you to own the gym on your next visit. Home start: trying a few online workouts in the comfort of your own lounge is a great way to build your confidence and to gain an understanding of the basic terminology and techniques. It’s a group thing: joining a class full of other people takes the spotlight off you, provides instruction on what to do, when and how, plus encourages social interaction making your sweat session more fun.…

GET A GRIP OF GYMTIMIDATION

Interview for your dream job? Big presentation you have to nail? Best man speech? Whatever’s stressing you, here’s a hack to ensure you smash the challenge in style - do a HIIT workout the day before! Recent research at University College London has established that high intensity interval training doesn’t just burn a lorry-load of calories and make you feel good but boosts cognitive performance, not just in the hours after exercise, but into the next day. More digging is required to establish the ideal amount and intensity of exercise plus whether increased blood flow, improved mood or greater stimulation of neurotransmitters is the key contributory factor but the message is clear - sweat your workout and you won’t need to sweat the big stuff.…

“Just a few minutes of mobility exercise can improve posture, stretch tight muscles and increase blood flow A 2015 meta study, published in the Annals of Internal Medicine, found that even taking into account exercise, sitting for long periods was associated with increased risk of heart disease, type 2 diabetes and cancer. For those of you who, like around 80% of the workforce, spend most of your day on your backside, this is cause for concern. However, just a few minutes of mobility exercise offers a solution by stretching tight muscles, improving posture, and increasing blood flow. Our express desk yoga programme promises to reduce stress, relieve tension and increase productivity without you even needing to leave your workspace. SEATED CRESCENT MOON Begin by lifting your arms overhead, connect the…

From flirting, to overpowering deodorant and taking selfies on gym machines, a new study by Nutrition Warehouse analysing the real-life opinions of gym-goers over the last 12 months has pinpointed the most annoying gym habits of all time. “Good manners demonstrate respect, courtesy and consideration for oneself and others - and these characteristics are the nutrient-rich soil from which healthy interactions/relationships grow,” says Jo Hayes, founder of Etiquette Expert, who’s teamed up with Nutrition Warehouse to reveal how to behave in the gym. “The golden rule for the gym, as in all life situations: do unto others as you would have them do unto you.” Here are her top five most annoying habits to watch out for: 1# Poor Hygiene Not wiping down machinery, picking noses, and leaving towels and…

I'M THE REAL DEAL

Daniel Dubois won his first world heavyweight title in the summer of 2022 when he defeated Trevor Bryan in Miami in four rounds. In a controversial fight against the unified heavyweight champion Oleksandr Usyk a year later, Dubois lost in nine rounds. He was subsequently promoted to IBF champion before beating long-time rival Anthony Joshua. Dubois was forced to pull out of his recent match against Joseph Parker through illness. “I always prefer to look forward rather than back Men’s Fitness: You started boxing at the age of 9. Was that a shock to the system or were you a natural even at that age? Daniel Dubois: My dad was a big fan of the sport and we used to watch it a lot together. That fuelled my interest. It…

I'M THE REAL DEAL

GET FIT FOR LIFE AND SAVE OVER £25* ON YOUR FIRST 6 ISSUES

Men’s Fitness is about more than rippling muscles, or chicken and broccoli dinners. These days, we’ve expanded our remit slightly. Our extensive collection of workouts, strength training tips and nutrition advice will help you look the part, sure, but it’s an unfortunate fact that big muscles don’t equate to happiness. Which is why in the pages of our monthly issues and online at mensfitness.co.uk, you will also find the tools you need to improve all the unseen aspects of your health, too. If you’re looking for celebrity training plans or quick-fix diets, you’ll be better served elsewhere. However, if you want to learn how to make a healthy way of living second nature – no matter how busy you are – we’ve got you covered. And now, for a limited…

GET FIT FOR LIFE AND SAVE OVER £25* ON YOUR FIRST 6 ISSUES

GETTING THE EDGE

I’m not exactly Alberta ‘La Bomba’ Tomba – the Italian who won three Olympic Gold medals - when it comes to skiing. In fact, I’m not even Eddie the Eagle (cheap joke – contrary to popular belief, Michael Edwards was a very decent skier indeed). I didn’t put skis on until I was 51, by which tender age I already had a metal pin in my foot. This, coupled with an innate lack of co-ordination, makes me an enthusiastic but completely skill-less skier. In other words, when it comes to skiing, I need all the help I can get. Fortunately, British wearable technology company, Carv, might just have the answer. The company had invited me out to Innsbruck, hosts of the 1976 Winter Olympics, and a mecca for skiers all…

GETTING THE EDGE

LORDS OF THE RINGS

Smart rings are here and these screen-less pieces of tech are taking many of the features packed inside of a smartwatch and placing them inside a more discreet and elegant form factor. This connected jewellery can track your movements, keep a close eye on your heart and know when you’ve jumped into bed. It then wants to take that data to offer guidance and help you make better decisions about whether a double gym day is a smart move - or you whether you need to rest. For a while, the number of smart rings you could put on your finger were small, but now you’ve got options. We’ve tested them all to give you our take on the best smart rings that are worthy of a spot on your…

LORDS OF THE RINGS

A couple of years ago when a friend of mine said that he was going to enjoy an afternoon rucking on the South Downs, I thought he’d decided to spend his spare time beating up dog walkers in West Sussex. This was either the beginnings of some sort of unorthodox mid-life crisis or I’d misunderstood. Either way, he had my attention and I pressed him for details. Rucking is an Americanism, he said, which we Brits best know as tabbing (tactical assault into battle). At this point I really did think he'd lost the plot - the closest this guy had come to a war zone was the kebab shop in Croydon on a Friday night. But it transpires that rucking, as it’s now commonly known in the UK, is…

THE ART OF FOOTBALL RECOVERY

A quick stretch and a pint or five. In years gone by, this may have been considered a sound post-match strategy for footballers. Yet in the modern game, recovery is a completely different story. Anyone involved in professional football will quickly tell you that the game is about so much more than mazy dribbles, crunching tackles and last-minute screamers. For football clubs, player recovery is as crucial as tactics. After all, that £190 million star striker is of little use on the bench nursing a thigh strain. Premier League clubs play 38 league games between August and May, while Championship clubs contend with 46 league games a season. When you factor in cup matches and European football, some teams can compete in excess of 60 games a season. Outfield footballers…

THE ART OF FOOTBALL RECOVERY

HOW TO GET INTO OPEN-WATER SWIMMING (and why you should)

Love them or loathe them, most of us will do our swim sessions in the pool. It’s warm, convenient and there’s a nice hot shower waiting afterwards… So why take your swimming outdoors? Well, there are plenty of reasons and some of them may surprise you. First up, it’s a challenge. Swimming outdoors takes away the mindlessness and lane ropes, the handy breather every 25 or 50 metres and forces you to work on your endurance and technique. It’s also more physically challenging due to the cooler water. Here in the UK open water rarely reaches swimming pool temperatures, which means your body has to respond and adapt to keep your core warm. Also, immersing yourself in colder water for just a few minutes gets the endorphins firing and makes…

HOW TO GET INTO OPEN-WATER SWIMMING (and why you should)

THIS ANCIENT PHILOSOPHY CAN CHANGE YOUR LIFE

William Mulligan was lost. Working a labouring job he despised, for a boss he hated and earning poverty wages, he spent hours on buses each morning, starting from 4.30am, ruminating on where his life was going wrong. All of that time on public transport was getting him down. It was only when his mum suggested he put the hours to good use and read, that things started to shift. “I started reading books on psychology because she ran a drug rehabilitation centre, so she had lots of books on that kind of thing,” he said. “That got me interested in books too. “I was also looking for answers to how to change my life online. People kept recommending the Meditations of Marcus Aurelius and saying ‘this book is the book…

THIS ANCIENT PHILOSOPHY CAN CHANGE YOUR LIFE

STOICISM’S FOUR VIRTUES

Justice Cicero, a Roman Senator and stoic philosopher called justice ‘the principle that constitutes the bond of human society.’ In On Moral Duties, he wrote that no one person should harm another and that people were brought into being to help each other. To be unjust, he said, was to inflict injury or harm on others. Misreadings of stoicism overlook the fact it is, at its heart, a philosophy centred on human connection. Wisdom Wisdom boils down to how we respond to external stimuli. This means taking time to identify that which isn’t under your control and that which is - and acting accordingly. This could mean stopping for a deep breath before reacting angrily. By showcasing wisdom, you can help others to react in the same calmer fashion. As…

THE MIND’S EYE

Visualisation is the much-vaunted mental technique used by athletes to enhance performance, build confidence, and manage pressure. "Sometimes, in the morning I visualise who I want to be for that day," Newcastle and England footballer Anthony Gordon, revealed during a recent training camp. But the act of mentally rehearsing movements, techniques, and scenarios to improve execution and consistency isn’t solely for the top 1% of athletes though. “Sure, the tools of visualisation are great for those playing on a world stage,” says Maya Raichoora, author of Visualize: Think, Feel, Perform at the Top 1%. “But it’s also very applicable to people getting into fitness, running marathons, or just going to the gym.” By vividly imagining scenarios and success, athletes and sportsmen across a range of disciplines can prime their muscles…

FAST TO BURN FAT FASTER

In a study published online in the British Journal of Nutrition, academics sought to find out whether the known benefits of exercising after an overnight fast were undermined by an increased appetite and eating more food later in the day. Researchers, led by Dr Emma Stevenson and PhD student Javier Gonzalez, asked twelve physically active male participants to perform a bout of treadmill exercise at 10am, either after they had eaten breakfast or in a fasted state having not eaten since the evening before. Following the exercise all participants were given a chocolate milkshake recovery drink. The researchers discovered that those who had exercised in the morning did not consume additional calories or experience increased appetite during the day to compensate for their earlier activity. They also found that those…

FAST TO BURN FAT FASTER

THE UNSUNG HERO

We all know about the importance of protein and carbohydrate in a fitness diet. But no one ever talks about the importance of fibre. We caught up with James Collier, co-founder and chief sustainable nutrition officer of Huel, to find just why fibre is so essential Men’s Fitness (MF:) Why is fibre so important for the diet? James Collier (JC:) The benefits of a good intake of fibre are numerous. Fibre helps to normalise bowel movements, maintain a healthy cholesterol profile, normalise blood sugar levels and, because fibre-rich foods promote satiety, maintain a healthy weight. Some types of fibre also help to support a healthy gut microbiome – those friendly bacteria and other microorganisms that reside in our digestive systems – which can have important implications for our mental health and…

THE UNSUNG HERO

FUEL FOR ALL THE FAMILY

Research shows that children and adolescents have some of the poorest diets; more than 65% of the food they consume is ultra-processed, whilst busy schedules and the influence of social media on food choices has had a negative impact on access to quick, healthy food at home too. Unprocess Your Family Life addresses common challenges faced by families, such as dealing with different diets, and making quick and healthy meals on a busy schedule. Award winning registered nutritionist Rob Hobson also looks at the weak spots in the day where convenience leads the charge, empowering the whole family to make healthier decisions, making mealtimes a joyful and stress-free experience. Full of practical tips, easy swaps and answers to common questions, this book will help you navigate mealtimes with all members…

FUEL FOR ALL THE FAMILY

WARM UP THE BODY – AND MIND

Integrating cognitive tasks into physical warm-ups can significantly enhance sport, exercise, and cognitive performance, even under conditions of sleep deprivation, a new study has revealed. The paper "Cognitive Priming During Warmup Enhances Sport and Exercise Performance: A Goldilocks Effect," published in the journal Brain Sciences investigated the effects of combined physical and cognitive warmups on athletes and older adults when well-rested and fatigued due to sleep restriction. The findings suggest that infusing a warmup routine with short-to-medium bursts of cognitive priming - such as classic reaction-based executive function tasks - can optimise performance, creating a ‘Goldilocks effect’ where the right balance is key. Corresponding author Professor Christopher Ring, Professor in Psychology from the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham said: “Our research provides compelling…

WARM UP THE BODY – AND MIND

There’s a lot of acronyms bandied about when it comes to working out. But although you may have heard of EMOMs or AMRAP workouts, how well do you know HIIT (High-Intensity Interval Training) or LISS (Low-Intensity Steady State) workouts and which is right for you? We delve into both types and discuss their benefits, when you might need each, and some examples of HIIT moves to introduce to your regular training. HIIT and LISS differences Even if you practise interval and endurance training, you may not refer to them using the HIIT and LISS terminology - or consider their impact on your body and training. There’s more to both than a quick burst of burpees or a 30-minute run. HIIT High-intensity interval training focuses on short bursts of intense effort…

HALO Muscles worked: traps, lats, pecs, biceps, forearms Reps: 10 Sets: 3-4 Rest: 60secs • Holding the weight plate at chest height, circle it around your head one way and then the other. • You need to really want to stop by the time you hit 10 reps, so go as heavy as you can with the plate – but be careful not to crack your head against it on each rotation. OVERHEAD SQUATS Muscles worked: triceps, traps, lats, quads, hamstrings, glutes, core Reps: 10-12 Sets: 3-4 Rest: 60-90secs • Press the plate over your head and keep it there for the duration of the set. Now sit yourself back and down into a deep squat, driving up through the heels on each rep. • Trouble keeping your heels down?…

Several important lessons emerged from the chaos of 2020. It’s not wise to drink coffee before wearing a face mask, for example, and more importantly, you don’t need a gym full of kit to stay in shape. You might have known that already, of course, but sometimes it takes a once-in-a-lifetime global pandemic to jog the memory. With this single-dumbbell workout – as seen on his CrockFit training app – cover model Alex Crockford confirms the fact that you can get a solid full-body workout in with nothing but basic equipment to hand. The exercises are ordered to tax the biggest muscles in your legs first, before your back, chest, shoulders and abs get in on the action. The result is a full-body session to fire up your metabolism and…

If you want big muscles and a massive reduction in body fat, this giant set training programme is what I prescribe,” says David Arnot, co-founder of London’s Evolve 353 gym (evolve353.com). “Giant sets are rounds of four or more compound moves that work the same muscle groups with rest periods of no more than ten seconds between sets.” The four workouts focus on one body part at a time to make sure it is worked as hard as possible from every angle. “This optimises muscle growth and density, so you come away bigger and stronger,” says Arnot. “Rests are minimal to keep your metabolism working hard, so after a month you’ll be leaner too. And because your heart rate remains high throughout, you also get a good cardio workout. In…

RUN-STRONG CIRCUIT

Whether your running involves a weekly parkrun or massive mileage, your performance will be greatly improved by taking the time to do complementary strength work. More strength equals greater resilience to injury, and the ability to run stronger, with efficient form, for longer. The good news is that you don’t need to spend hours in the gym to achieve it. Here, the running training experts at Run Buddy have pulled together the following run-boosting circuit to help you reach peak performance. Complete each exercise back-to-back for 15 reps, keeping rest between moves to a minimum. Once 1 round is complete, rest for 60-90 seconds, and repeat twice more for a total of 3 rounds. STEP-UP KNEE DRIVE Benefits: Builds hip and leg strength, and helps with muscular imbalances due to…

RUN-STRONG CIRCUIT

3 IS THE MAGIC NUMBER

In a world of ever-increasing complexity and noise, sometimes it’s the simple things which tend to be the most effective. This is what this workout is. It simply does what it says on the tin: one workout with just three movements in it. Why just three movements? It’s simple and efficient. With these three movements, you should be able to hit most muscle groups while getting savagely strong. And if gaining muscle is your goal then this will be equally effective for that too. The beauty of this is that it gives you options for the rest of your week. Short on time? No problem - this session hits everything. Want to focus on your sport? No problem - this will take care of your strength to support that. Want…

3 IS THE MAGIC NUMBER

This post-workout routine from mobility and recovery app pliability is ideal for those who have been running or working out in the gym, as it helps to relieve tightness and restore flexibility to the body. Intense workouts can often leave the hips, hamstrings, glutes, and lower back feeling stiff, which can limit mobility and increase the risk of injury. The routine targets those key areas by promoting deep stretches and improving muscle recovery, allowing for better range of motion and flexibility. By focusing on both static and dynamic movements, it helps release tension, improve posture, andactivate the core, ensuring that the body recovers efficiently and is ready for the next workout. 1. PIGEON This pose deeply stretches the hip flexors, glutes, and outer thighs while helping to release tension in…

MY FITNESS LIFE

I have been working out consistently since I was 15-years-old. I had always dreamed of being a fitness model, and, to-date, have appeared on 63 fitness magazine covers. I opened my own personal training studio in Boston, Massachusetts called Parker Cote Elite Fitness 10 years ago. I am fortunate to be able to share my passion for fitness with lots of different people on a daily basis. What does a typical training day look like for you? I wake up and workout first thing in the morning. I focus on one major muscle group a day, then also do three cardio and three full abs workouts a week. Sometimes I tack one of those onto my main workout, but if not I'll do those workouts at night. I choose about…

MY FITNESS LIFE

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