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35 MIN READ TIME

LUNCH LIKE A BOSS

Bringing your own lunch into work puts you into the nutrition driving seat. For starters, you choose the ingredients that you like and that you know work for you. Once you have a system in place for doing this, it becomes a perfect tactic to save energy, attention and time. No more queuing and then having to decide from a limited menu, no more choosing when half-starved and open to temptation – just think of all the mental energy wasted on these internal battles that you literally win back when you prep ahead.

As well as being extra nutritious and boosting your energy for the afternoon, the other benefit of a homeprepared lunch is that you don’t need to spend your lunch hour tracking it down, giving you the opportunity to sit and eat – and perhaps a bit of time for a nice walk or a power nap. Simply include in your weekly shop a “take to work” list, including dry or fresh food you can refrigerate or that will last a few days in your desk, bag or car. For example, a bag of leafy greens (rocket, watercress, spinach), cherry tomatoes, hummus, feta cheese, olives, a couple of avocados, cold cuts of lean meat and cans of beans.

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Other Articles in this Issue


Editor’s Letter
Sculpting a rock-hard set of abs may be the number one fitness goal for most men, but follow the expert advice in our abs special and you’ll learn more than the secrets of building a six-pack
Updates
It’s not just for muscle. Boost your pedal power effortlessly
There’s nothing more frustrating than reaching a max-weight plateau, because
Build an impressive set of abs by following these essential rules
Get your sessions off to the right start by using jumps and throws
Drink more coffee to improve memory and lower your risk of many diseases
Perfect Fit
Do you despair of finding an affordable, good-quality, wellfitted suit? Help is at hand
Simple, comfortable, stylish - all men should fill their wardrobes with them
New ethical grooming brand Kings has just launched its Talk Club initiative, designed to give men a support network and promote good mental health. The brand’s founder, Blue O’Connor, explains what the initiative is for and the personal reasons he has for setting it up
Update your skincare regime with our pick of the best new products
Features
Testosterone fuels everything from your muscle growth and sexual performance to your mental focus, but many men are unaware of their declining hormone levels. So how can you test yourself? And can natural dietary and lifestyle upgrades keep you on track?
Sculpting an impressive six-pack will never be easy – but we’ve made it easier. Our comprehensive guide includes everything you need to get hard abs and strip away fat so you can show them off whenever you want
Kirk Miller has been on the cover of Men’s Fitness more times than any other man, and at the top of the fitness model game for more than a decade. And the reason his physique remains the envy of the industry and an inspiration to men everywhere is the constantly evolving approach he takes not only to training and eating, but to every aspect of his life. Here’s how he does it – so you too can make big changes to how you look and feel
After taking up the sport at the relatively late age of 19, British boxer Anthony Yarde has been sending shockwaves through the light heavyweight division. With one WBO title under his belt already, he tells MF how he’s preparing to reach the very pinnacle of his sport
Fuel
Cut out convenience food for a happier brain
Turn your body into a fat-burning furnace with these delicious breakfasts from Michelin-starred chef Adam Gray
Sack the sandwich-and-crisps combo and give your weekday lunches a promotion with these Productivity Ninja tips to reinvent your at-desk dining
Trainer
Try one – or all – of our specialist six-pack sessions to achieve an impressive, well-defined set of abs
Press-up ability is linked to heart health, say experts, so here’s a plan that will make you a press-up pro
Build all-round strength with this routine that crafts bionic bodies
Pick the perfect running session for your physique or performance goal
Try this ladder-style circuit and take your fat loss efforts to new heights
Go for muscle-building glory by adding these highly effective moves to your training regime
Bodywork
Emphasise your upper body muscles while stripping away fat to build your best ever body
Last Word
Get connected to build muscle size and strength