WATER WORKS

EDITOR’S LETTER

Roll out the factor 50. Fire up the

NEW RULE OF THREE

Scientists have developed a simple new three-minute exercise formula that has been proven to extend the length and quality of your life

15 MINUTES WITH… MARO ITOJE

Photography: Under Armour At just 26, Maro Itoje

THINK PINK

Photography: Getty Images THINK PINK the next time

ANYONE FOR A PINT?

Photography: Getty Images It’s the news you’ve been

SLEEP IT OFF

Photography: Getty Images Research by Duke University has

MEET THE FRONTMAN: PARKER COTE

On the cover this issue is PT and fitness model Parker Cote. Originally from Rhode Island, the 34-year-old now lives in Boston, and in 2015 he set up his own personal training studio, Parker Cote Elite Fitness. His English bulldog, Tuco, is his trusted training partner, and when it comes to fitness he preaches consistency over extremes (Parker, not the dog)

RAPID RESPONSES

FAVOURITE BIT OF FITNESS KIT? Cables: they’re so

PICTURE PREVIEW

Photography: Laurence Griffiths/Getty Images GB’s Joe Fraser competes

FEET FIRST

In the market for a new pair of running shoes? We’ve got you covered

TRAVEL TECH

Suitcase-friendly fitness gadgets to help you stay in shape wherever you are

SUMMER FITNESS STARTS HERE

THE BLUEPRINT FOR LOOKING AND FEELING YOUR BEST FOR THE SUNSHINE MONTHS AHEAD

THE RUNNING PUNKS

When musicians and runners Jimmy and Rhodri realised there wasn’t a club that worked for them on the traditional running scene, they decided to make their own, with a hard stance against forms, fees and competitive egos

DIG Deep

RATHER THAN GOING TO SEED OVER THE PAST YEAR OR SO MANY PEOPLE HAVE USED TIME AT HOME TO CULTIVATE A NEW HOBBY, AND THESE GARDENING CONVERTS HAVE FOUND AN EFFICIENT WAY TO IMPROVE EVERY FACET OF THEIR HEALTH AND FITNESS

TOUR SECRETS

WITH GERAINT THOMAS AND INEOS GRENADIERS HUNTING ANOTHER VICTORY AT THE 2021 TOUR DE FRANCE, WE REVEAL HOW THEY TRAIN, EAT AND RECOVER TO BUILD THEIR SUPERHUMAN STAMINA AND FITNESS

RISING STAR

WITH HIS EYES FIRMLY ON THE UPCOMING OLYMPICS, WORLD CHAMPION GYMNAST JOE FRASER REVEALS WHAT IT TAKES TO SUCCEED IN A SPORT WHERE SUPERHUMAN STRENGTH MEETS BALANCE, FLEXIBILITY AND NERVES OF STEEL

TRY THIS AT HOME: The five-move circuit from Max Whitlock’s book The Whitlock Workout

• 30-45 secs per move • 10 secs

HOLD YOUR HORSES

LEADING A HORSE 1,000 MILES THROUGH THE ANDES TAUGHT ALEX KING MUCH ABOUT LIFE, ENDURANCE AND MENTAL FORTITUDE

BUILDING BLOCKS

Prioritise these vitamins and minerals for optimum health and fitness

CRESS IS MORE

As well as the refreshing, peppery flavour, watercress

SOUR TASTE

Countless websites and influencers tout the fat-burning power

METABOLISM MATTERS

The way you metabolise food strongly affects your

FUN GUYS

Next time you make a salad, stir-fry, or

GO NUTS

Pistachios are particularly high in protein, vitamin B6,

COP OUT

Recent research shows that copper concentrations are lower

COPPER SOURCES

SHIITAKE MUSHROOMS SHELLFISH NUTS LEAFY GREENS SEEDS DARK

STAY PRESENT

Programmes that focus on diet and exercise might

BEANS, BEANS, GOOD FOR YOUR HEART

The most underrated part of your full English

FOOD FOR THOUGHT

It’s well known that sleep and exercise can

GET 3 MONTHS FREE PROTEIN!

Secure your three-month membership to Smart Protein by

IN THE CLEAR

The best clear protein powders offering an alternative to traditional shakes

HIT REFRESH

A selection of healthy soft drinks for cooling off when the heat is on

SWEAT THE SMALL STUFF

HOT WEATHER CAN PLAY HAVOC WITH YOUR TRAINING, BUT WITH THE RIGHT HYDRATION STRATEGIES YOU CAN STAY COOL AND CONFIDENT FOR WORKING OUT ALL SUMMER LONG

VEG EAT LIKE AN ATHLETE WITH YOUR FOUR PLANT-BASED MEALS FROM HEALTH APP ORO BETS

Developed by the coaches of Olympic athletes and world champions, Oro is the personalised health and fitness app featuring food-first nutrition plans and a ‘smart programming’ system based on simplicity and flexibility. The following recipes are meat-free but full of flavour, providing a small taste of the quality meals you can expect to find on the app

THE BIG REVEAL

Want  six-pack abs for summer? Here’s your four-step plan

“YOU WILL NEVER REGRET THAT WALK, RUN OR WORKOUT”

Rugby legend turned pundit Brian O’Driscoll is on a mission to get the UK moving

BAND AID

Build your best body for beach season with this full-body banded workout

CHEST ARMS & ABS

This workout will help you build a broader, stronger chest, wider shoulders, impressive arms and a solid core

TAKE THE HIIT

Melt fat, fast, with this high-intensity bodyweight workout from Train Wright

UPPER BODY

Work every muscle from the waist up with this 30-minute workout

FRANKNSTEIN FITNESS

MF’s new strength-training columnist James Griffiths explains why you need to avoid mix-and-match training methods

MEET THE EXPERT

‘A life with no limit’ is James Griffiths’

DOS & DON'TS

OF CREATING YOUR OWN TRAINING PROGRAMME

RAGE AGAINST THE MACHINES

Comedian Tiernan Douieb enjoys his health apps as much as the next man, but argues their advice should be taken with a pinch of salt and sometimes outright ignored