“PHYSIC AL PREP IS AS IMPORTANT AS BATTING OR BOWLING PRACTICE”

EDITOR’S LETTER

ISSUE 2 56 AUGUST 2021

LUCKY DIP

New research suggests hot baths could help you train better in summer

FULL STRETCH

Before you go any further, limber up with this full-body routine from Rachele Gilman, director of stretch inc

COCKTAIL MENU

Photography: Denis Doyle/Getty Images 27 is the peak

5-Move Fat-Burner

Try this simple circuit from celebrity PT Jono Castano

PRESS PAUSE

Words: Mark Bailey | Photography: Getty Images |

WILD SWIM JIM

A 34-year-old man who became suicidal after breaking

Amoila Cesar

On the cover this issue is strength and conditioning coach, and Beachbody Super Trainer, Amoila Cesar. From professional athletes and A-list celebs, to mums and everyday gym-goers, Cesar has inspired millions of people to reach new limits and become the best versions of themselves

Rapid Responses

FAVOURITE FITNESS KIT? Steel mace BEST CHEAT MEAL?

FROM THE ARCHIVE

Photography: Hulton Archive/Getty Images Bodybuilding icon Arnold Schwarzenegger

PERFECT FIT

HOME IMPROVEMENTS

LIFT OFF

Five of the best specialist weightlifting shoes for anyone serious about strength training

CROSS-TRAINERS

These multi-purpose gym shoes stand up to any workout

FIX UP TRAIN SHARP

These high-tech tools will help you recover as hard as you train

Negative RESULTS

IN STRENGTH TRAINING, AS IN LIFE, YOU CAN’T EXPERIENCE THE HIGHS WITHOUT A FEW LOWS, AND A GROWING BODY OF EVIDENCE SUGGESTS ECCENTRIC TRAINING – FOCUSING ON THE LOWERING PHASE OF EACH REP – CAN UNLOCK SOME INCREDIBLE PERFORMANCE BENEFITS

EFFECTIVE ECCENTRIC EXERCISES

1. PULL-UP Focusing on the eccentric phase is

Build HOLLYWOOD Muscle

CELEBRITY PT DON SALADINO HELPS A-LIST ACTORS ACHIEVE SUPERHUMAN PHYSIQUES – HERE HE REVEALS HOW YOU, TOO, CAN BUILD A BODY FIT FOR THE BIG SCREEN

PRIME TIME

YOU KNOW WHY YOU SHOULD WORK OUT AND HOPEFULLY IF YOU’RE A REGULAR READER YOU WILL HAVE SOME IDEA HOW TO GO ABOUT IT, BUT NEW RESEARCH SUGGESTS WHEN YOU TRAIN CAN ALSO HAVE A SIGNIFICANT IMPACT

BEST IN 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

THE ART OF EIGHT LIMBS

IN FULL FLIGHT, MUAY THAI IS A THRILLING SPECTACLE. IN PRACTICE, ITS FITNESS AND CONDITIONING BENEFITS ARE SUBSTANTIAL. DAVID LECK LOOKS AT HOW A CENTURIES-OLD DISCIPLINE STEEPED IN WARRIOR CULTURE WENT GLOBAL

SNAP OUT OF IT

STAY AWARE OF THESE POTENTIALLY HARMFUL EVERYDAY BEHAVIOURS TO PROTECT YOUR MENTAL HEALTH

A SILENT CRISIS

POSTNATAL DEPRESSION IN MEN OFTEN GOES UNDIAGNOSED, BUT WITH AS MANY AS ONE IN TEN FATHERS AFFECTED, MORE AWARENESS IS NEEDED AROUND THIS HIDDEN ILLNESS

GET SUPP & GO

The premium supplement range for athletes seeking an edge in the health and fitness stakes

BEER SPEAR

●FUEL NUTRITION NEWS Asparagus has long been used

BUCK THE TREND

Photography: Getty Images | 1. Journal of Food

ACID TRYP

Tryptophan is one of the nine essential amino

PLUM PUMP

Prunes (dried plums) have a reputation for giving

VEGETARIANS

have healthier biomarker profiles than meat eaters, according

RUNNING ON EMPTY

Low energy availability is a mismatch between an

HOMEMADE ELECTROLYTE SPORTS DRINK

From nutritionist TJ Waterfall • 500ml purple grape

POWER UP

Taurine is becoming a popular supplement among gym-goers

MUSCLE MAINS

Two protein-rich meals to feed your muscles and recharge your batteries

TO THE BAR

These protein bars represent the best in portable postworkout recovery

BODY BLAST

This three-part session utilises primal movements designed to improve mobility, coordination and balance

“TRAIN SMART. TRAIN OFTEN. IT’S NOT ROCKET SCIENCE”

Bobby Rich is the former Judo champ turned personal trainer to the stars, trusted with keeping the likes of David Beckham and Jason Statham in serious shape. Here’s his blueprint for building your best body

HOME GROWN

Build functional strength with this minimal-kit workout from cover star Amoila Cesar

FULL FORCE

Tackle this hard-hitting circuit from veteran Special Forces operative and ThruDark founder Anthony Stazicker

TAKE THE LIFTS

Olympic lifting done well is the gold standard for power, strength and skill, but if you’re unsure about the technique, there are several safer progressions to master first

TAKE IT OUTSIDE

With the right exercises and workout protocols you can build muscle in the great outdoors

ON THE UP

Hill sprints are the brutal but effective boost your fitness could be calling out for