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December 2019
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66 MIN READ TIME
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Words Isaac Williams
Photography Martin Lyons
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This article is from...
Men's Fitness
December 2019
VIEW IN STORE
Other Articles in this Issue
Editor’s Letter
BUST THE RUT
Earlier this month, I visited Evolve Fitness in London’s Liverpool
UPDATES
HOT TOPIC
CLIMATE JOURNALIST MATT MAYNARD EXPLAINS HOW TO KEEP A COOL HEAD ON A WARMING PLANET
FAQ
IF MUSCLE GROWTH IS THE AIM, HOW MANY SETS AND REPS SHOULD YOU DO EACH SESSION?
HERO OF THE MONTH
USA’s Zach Bitter has just broken the record for running
3 WAYS TO... IMPROVE YOUR VO2 MAX
VO2 max is essentially a measure of how healthy your
CARDIO KILLS MUSCLE
THE LEGEND OF CARDIO KILLING MUSCLE BEGAN DECADES AGO, WITH
15 MINUTES WITH…
JAMES MARTIN, MEN'S HEALTH ADVOCATE AND MORUNNING AMBASSADOR, WHO IS RUNNING 84KM A WEEK THIS NOVEMBER TO RAISE AWARENESS ABOUT MALE SUICIDE
IN YOUR DREAMS
New research has suggested that weird dreams are just the
METHOD OF LOCI
Many memory masters use the loci (Latin for location) method
86
86 per cent of Brits avoid seeking medical or professional
1,140
Is the world record number of digits memorised by Wei
4 WAYS TO... COMBAT INBOX STRESS
◼ DELETE You can probably delete half the emails get
WHEEL DEAL
Aaron ‘Wheelz’ Fotheringham was responsible for setting the unof cial
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The new Guinness World Record for most golf holes played
HARD WORK PAYS OFF
Higher fitness levels have been linked to maintaining the arterial
KEEP UP THE CARDIO
Men with moderate versus low cardiorespiratory levels have 47 per
Big Baller
You might know that giant 6’9” Game of Thrones actor
WALK THIS WAY
COLUMBIA’S FIRST-OF-ITS-KIND SH/FT COLLECTION COMBINES URBAN STYLE WITH FUNCTIONAL DESIGN
PICTURE PREVIEW
This October, fearless runners launched themselves down the near-vertical slope
PERFECT FIT
WORKING FROM HOME
How to maximise the effectiveness of your stay-at-home sessions
HOME FREE
If you’ve got the space, investing or two quality home gym machines can save you time, money in the long run, and the pain of having to endure the same three-song playlist on repeat every time you enter the gym
A BRIEF LOOK
Boxer shorts are the unsung heroes of the fitness kit world. You might not think they’re too important, but get the wrong pair and you’ll soon know about it. Support is at hand, however, with these sweat-wicking, chafe-resisting, performance-focused options
WITNESS YOUR FITNESS
The latest watches to help you track your fast route to fit
IN FOCUS
DIFFERENT CLASS
There are hundreds of fitness classes prepared to tell you how much they’ll make you hurt, sweat or smile, but which ones will actually ensure results? MF rounds up the best for any goal
FUTURE MAN
MF MEETS JOURNALIST TIM SAMUELS, AUTHOR OF A NEW BOOK THAT TACKLES THE PRESSURES AND UNCERTAINTY OF MASCULINITY
HIIT OR MISS?
HIGH-INTENSITY INTERVAL TRAINING HAS GAINED A REPUTATION FOR BEING A QUICK-FIX SOLUTION IN THE FIGHT AGAINST FAT, BUT IN THE RUSH TO GET FIT, FAST, HAS A SLOWER APPROACH BEEN WRONGLY OVERLOOKED?
Elite LESSONS
Jamie Reynolds has worked with some of the biggest names in sport – here he reveals some of the traits that set athletes apart, conditioning lessons we can all benefit from and why generic training plans should be handled with care
WEIGH IT UP
The centuries-old Body Mass Index – more commonly known as BMI – is used around the world to tell people if they should worry about their weight, but combining a series of statistics might be a healthier way to go
PARENTAL GUIDANCE
NEW DAD MATT MAYNARD FEARED FOR HIS FITNESS WHEN HIS FIRST CHILD CAME ALONG. SLEEP DEPRIVED, TIME POOR AND JUST A NAPPY CHANGE AWAY FROM A NERVOUS BREAKDOWN CONSPIRE TO MAKE FAR FROM IDEAL CONDITIONS FOR EXERCISE. YET WITH A FEW TWEAKS AND MORE THAN A FEW DOUBLE ESPRESSOS, HE’S FOUND THAT FITNESS AND FATHERHOOD ISN’T SO INCOMPATIBLE AFTER ALL
FUEL
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A broadly vegetarian diet improves blood pressure, cholesterol and body
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Healthy snacking is now big business, with an estimated 82
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TRY THIS: REJUVENATION WATER
Harnessing the functional benefits of L-Glutamine for protein absorption, immune
FAST FOOD
QUICK, RECIPES COLOURFUL TO FUEL YOUR AND TRAINING VITAMIN-RICH AND BOOST YOUR HEALTH
FUSS-FREE FOOD
Getting in shape depends more on what you do in the kitchen than in the gym, but finding the time and energy to rustle up nutritious, macromanaged meals day after day is easier said than done – which is exactly why delivery services like these exist
TRAINER
NEVER TOO LATE
Gains can be made at any age, according to a new study
TAKE YOUR MED
A medicine ball isn’t only good for a spot of end-of-session core work; used correctly it can provide a full-body workout in its own right. Online PT Luke Grainger helps you get the ball rolling
ROLL UP, ROLL UP
Foam rolling can be a hugely effective route to recovery, but when you don’t know what you’re doing that dusty roller in the corner of your room can look an intimidating bit of kit. If that sounds like you, read on and let the good times roll
POWER PLAY
TACKLE THIS FULL-BODY WORKOUT CREATED BY ENGLAND RUGBY CAPTAIN OWEN FARRELL AND THIRD SPACE PT LUKE WORTHINGTON
WHAT IT TAKES... TO BE AN OBSTACLE COURSE RACER
IN A SPORT WHERE SPEED MEETS STRENGTH AND NO SMALL AMOUNT OF SUFFERING, TRAINING IS ABOUT BUILDING RESILIENCE AND SKILLS ACROSS THE BOARD
FAT TO FIT
DANGEROUSLY OVERWEIGHT AND IN NEED OF A DRASTIC HEALTH OVERHAUL, WELSHMAN CHRISTOPHER PANDOLFO USED MIXED MARTIAL ARTS TO SEND HIS BODY FAT INTO SUBMISSION
CROSSFIT CODE
CROSSFIT HAS GONE FROM SPECIALIST HOBBY OF THE SUPER FIT TO A MAINSTREAM SPORT WITH A DEVOTED FOLLOWING. THAT SURGE IN POPULARITY HAS HELPED GET MORE PEOPLE MOVING, BUT ALSO CREATED A NEW WAVE OF BAD HABITS TO BE AWARE OF
MIDDLE GROUND
Regular core work is essential not for six-pack abs, but for improving posture, strength and protecting against injury, as PT Ian Gardner explains
ELIMINATE EXCUSES
Half an hour – or even just 20 minutes – is all you need to exhaust your muscles and make serious gains, as Evolve Fitness’ Tim Walker explains
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