UPPER-BODY BLITZ

GET OUT MORE

This issue MF is championing The Great Outdoors and, specifically,

SET FOR SUCCESS

How frequently you train a muscle group is less important

SLEEP TWEAKS

Just a few small changes can turn ‘night owls’ –

BEAT THE HEAT

HOT-WEATHER TRAINING TIPS FROM ULTIMATE PERFORMANCE

GET OUT MORE

A mere 77 minutes is the amount of time the

BODY

52,000 is the number of extra calories you can burn

MEET METCON

THE SHOE NIKE HAS HAILED ITS MOST STABLE YET GETS A BIG TICK FROM MF

PICTURE PREVIEW

The packed peloton rounds a crowded corner during Stage 8

DIRTY DANCING

5 tips for picking a trail shoe to get your off-road groove on

GET A GRIP

Take to the trail with our pick of the best off-road shoes

JACKET OF ALL TRADES

Outerwear fit for any outdoor pursuit

HOME COMFORTS

Sensor-toting fitness tech that wants you to ditch the gym pass in favour of housebound workouts

STYLE AND SUBSTANCE

BAFFLED BY WHAT’S HOT AND WHAT’S NOT IN THE WORLD OF FITNESS FOOTWEAR? MIXMAG’S DIGITAL FASHION EDITOR TAYLER WILLSON IS ON HAND TO REVEAL THE TRAINERS THAT PAIR PERFORMANCE WITH EVERYDAY STYLE

THE POWER OF POSITIVITY

Performance psychologist Dr Josephine Perry reveals how to raise your game with mantras and self-praise

Wild WATERS

AUTHOR JOE MINIHANE TAKES A DEEP DIVE INTO THE WORLD OF WILD SWIMMING, THE BRACING PURSUIT THAT PROVIDES A WHOLE HOST OF MIND AND BODY BENEFITS AWAY FROM THE CHLORINATED CONFINES OF THE POOL

BREATH OF FRESH AIR

THERE’S A NEW CLUB IN TOWN, AND IT WANTS TO CHANGE THE WAY YOU RUN

Call the P.O.L.I.C.E

The rules of injury recovery are changing: rest, as Leo Spall writes, may no longer be best

NO EASY RIDE

DESPITE GEARING UP FOR THE TOUGHEST BIKE RACE IN THE WORLD, ENDURANCE CYCLIST JAMES GOLDING KNOWS IT WILL BE NOTHING COMPARED TO THE ORDEAL HE’S ALREADY OVERCOME

GO GREEN

The wonders of nature are well documented when it comes

MAKE THE CUT

Reducing your daily calorie intake by just 300 can improve

Sub-Standard Supplements

A wide-ranging analysis of 277 clinical trials has found that

Climate Crisis

Rising C02 levels over the next 30 years will dramatically

Chilli Concerns

An extensive 15-year study of 4,582 Chinese adults aged over

FOOTBALL FUEL

Your is about to get serious, thanks to Fixture, a

It’s About Time

What time you eat is every bit as important as

Did you Know?

Quorn builds muscle better than milk protein, according to a

3 OF THE BEST

MEAT-FREE BURGERS

ENDURANCE EATS

TOUR DE FRANCE-INSPIRED RECIPES TO HELP YOU GO THE DISTANCE

MICRO MANAGEMENT

You know vitamins and minerals are important, but do you know why? Performance dietician Renee McGregor is on hand to explain why micronutrients matter

TO THE BAR

Fuel your post-workout recovery with these high-protein snacks

STRONG-ARM TACTICS

3 tips for bigger biceps

CALL TO ARMS

Build your biceps and torch your triceps with PT Luke Grainger’s 10-move arm-sculpting session

WHAT IT TAKES... TO BE A GRINDER

COMPETING IN SAIL GP REQUIRES A CORE OF STEEL, UPPER-BODY STRENGTH AND STAMINA FIT FOR THE HIGH SEAS

FIGHTING FIT

BROKEN BY BACK PAIN BUT DESPERATE TO GET BACK ON HIS FEET, PAUL BABAI UNDERWENT AN INTENSE TRAINING AND NUTRITIONAL PLAN THAT CUT FAT, ADDED MUSCLE AND FREED HIM FROM PAIN

THE CHANGING ROOM

TO AVOID BECOMING A LOCKER ROOM LIABILITY, THE SOLUTION IS SIMPLE: GET IN AND GET OUT. THAT MEANS SELFIES, PACKED LUNCHES AND DRIP-DRYING ARE CODE REDS

SWING TO WIN

PT Ian Gardner reveals three kettlebell exercises to forge functional fitness

‘THE 25’

Test your fitness against this brutal but effective ‘YARDWORK’ session brought to you by Manor gym