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Men's Fitness

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda

EDITOR’S LETTER

ISSUE 284 DECEMBER 2023

SUBSCRIPTIONS

Men’s Fitness is published every month. UK annual

CONTENTS

“The goal of training was constant variation, forcing

UPDATES

NEED-TO-KNOW FITNESS NEWS

“HOW I LOST FAT AND GAINED 10KG OF MUSCLE IN 3 MONTHS”

After sciatica-related weight gain, Ciro Vassallo decided to transform his physique and learn to feel good again

“IT ONLY TOOK A ROUND OR TWO BEFORE THEY REALISED THEY’D BITTEN OFF MORE THAN THEY COULD CHEW IF THEY STARTED ON ME”

In this extract from his new book, My Autobiography, legendary Irish boxer Carl Frampton reflects on his journey into the sport

PICTURE PREVIEW

“It’s how I regulate my emotions and allow

ROLL WITH IT

Part bike roller, part smart trainer, the KICKR ROLLR can reinvent and gamify your indoor cycle sessions, writes Laurence McJannet

TIME TO ADJUST

If space is at a premium, writes Leon Poultney, Primal Strength’s Adjustable Kettlebell offers a decent spread of weights in a compact unit

GIVE ME STRENGTH

IN FOCUS ULTRA STRENGTH TRAINING

ESSENTIAL EXERCISES

Five foundational movements in the Dragon’s Back training plan

ULTRA STRENGTH PROGRAMME

A sample three-week breakdown from James Hudson’s Dragon’s Back S&C plan

FIT KIT ESSENTIALS

A handful of new-release products to bolster your health, fitness and wellbeing this Christmas

Brain and brawn

IN FOCUS BRAIN AND BRAWN

LINE OF DUTY

MF meets ultrarunner Jonny Davies, the man who ran the entire length of London’s Underground rail network in just 11 days

Friends IN HIGH PLACES

Dominic Bliss spends a day with Lochaber Mountain Rescue, whose volunteers are always on call to carry out life-saving work on and around Britain’s highest peak

TAKE IT OUTSIDE

Mind and Go Outdoors have teamed up to encourage more people to spend time in nature

R.A.I.S.E. men up

A new campaign from the British Association for Counselling and Psychotherapy (BACP) aims to give a better understanding of male depression and highlight the benefits of therapy

GET FIT IN THE KITCHEN MAGIC FORMULA

Select a vegetable base, add a protein option and finish the dish with some carbs

ENERGY TEST

Professional run tester Kieran Alger has spent the last few months gulping down the latest batch of high-performance energy gels for fuelling your endurance efforts

HEALTH

Fast food’s made healthy with these recipes from gourmet chef Lyndon Gee

LAMB TAGINE WITH LEMON COUSCOUS

NUTRI KNOWLEDGE Traditional tagine dishes are cooked slower,

TRAIN SMARTER, NOT HARDER

If winter weather has you stuck in a slump, focus on quality over quantity to keep your fitness ticking over

RUN OF THE ’MILL

It can get a bad rap in serious running circles, but use it right and the treadmill can be a valuable tool in your exercise armoury

AT THE DOUBLE

This two-kettlebell circuit gives you a serious workout in double-quick time

STRIKE UP THE BAND

The following full-body resistance band workout utilises the controlled resistance of bands to maximise muscle gain, whatever your level of experience

TRI-SET 1

TRI TIME Do this six-move tri-set workout twice a week to sculpt a defined set of abs

ROCK AND ROLL

Let the good times roll with these effective foam roller moves to relieve muscle tension and speed up recovery

LET’S GET THIS STRAIGHT

Fix your posture with this mobility flow from recovery app pliability

CHECK YOURSELF

Try this mindful meditation technique to ease stress, anxiety and physical pain

DUMBBELL DIAL-UP

Grab a pair of dumbbells and tackle this two-part workout