GB
  
You are currently viewing the United Kingdom version of the site.
Would you like to switch to your local site?
2 MIN READ TIME

FASTER FAT LOSS

Looking for the best way to blast away your belly? Adam Gethin reveals all

FASTED CARDIO

Fasted cardio is a session of very low intensity – a gentle walk or easy jog – done on an empty stomach, which can be beneficial for fat loss. However, it should only be used to eat away at small levels of body fat. Fasted cardio can increase stress levels, so it should be avoided if you’re feeling tired, fatigued or are having trouble sleeping. To minimise muscle loss, try taking BCAA supplements during the session.

FASTED CARDIO

Unlock this article and much more with
You can enjoy:
Enjoy this edition in full
Instant access to 600+ titles
Thousands of back issues
No contract or commitment
Try for 99p
SUBSCRIBE NOW
30 day trial, then just £9.99 / month. Cancel anytime. New subscribers only.


Learn more
Pocketmags Plus
Pocketmags Plus

This article is from...


View Issues
Men's Fitness
Jan-25
VIEW IN STORE

Other Articles in this Issue


Men's Fitness
Men's Fitness
EDITORIAL Editor David Castle Art director
EDITOR’S LETTER
ISSUE 297 JANUARY 2025
EQUIPMENT
TOOLS OF THE TRADE
Everything you need for the perfect workout
WARM-UP
GET READY FOR ACTION
Before every workout do this warm-up routine to prepare your muscles
WARMING UP
The correct preparation before exercising is crucial to minimise injury risks and get the most out of your training. Perform one round of the following speedy circuit before all your sessions – it takes less than two minutes, and your body will definitely thank you for it
GLOSSARY
GLOSSARY
Common workout terms explained
KNOWLEDGE
TRAINING KNOWHOW
Working out to build muscle and burn fat
LOWERING STANDARDS
Build bigger and stronger muscles by mastering the eccentric phase of every lift, says trainer Sean Lerwill
FAST MUSCLE
Want to get lean and strong? Speeding up your cardio is the answer, says trainer Anthony Shaw
REST HARDER
The time between your sets is just as crucial as what you do in them, says trainer Alex Adams
MIND OVER MUSCLE
Get bigger and stronger muscles by thinking harder, says trainer Adam Gethin
ONE AT A TIME
Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says Adam Gethin
PERFECT CARDIO
Burn fat effectively by doing the right type of cardio, says Adam Gethin
MUST-DO
MUST-DO MOVES
These exercises are excellent at building muscle and burning fat. Here’s how to get the most out of them
Deadlift
This classic move allows you to lift heavy and grow serious muscle – as long as you do it right. We show you how
Bench press
It’s a classic indication of strength – but doing it wrong can lead to injury and bad posture
Squat
Strengthen your lower body so you can lift big weights without risking injury
Bent-over row
It’s a classic move for training your upper back, but the technique can be tricky. Here’s how to do it right
Pull-up
Raise your game with this upper-body muscle sculptor
Lunge
Build strong, powerful legs with this classic muscle move
Triceps dip
Build big arms with this classic bodyweight move
Hang clean
Master this monster move to get stronger and bigger
Snatch
This is an effective whole-body muscle-building lift and nothing else
Clean and press
No, don’t get the ironing board out –instead master this often-ignored classic lift to reap total-body benefits
Shoulder press
Develop the classic V-shape with this bulk-building upper-body move
Kettlebell swing
If you want a hardcore total-body move that will build muscle and burn fat, put the kettle on
ABS
MIDDLE GROUND
A six-pack like corrugated titanium is the ultimate physical reward for those prepared to put the work in. And that means hitting your abs muscles in different ways and from different angles. This feature gives you eight unorthodox options, most of which you won’t see being performed in the gym every day, but each of which will work your midsection muscles hard for the results you want – and give you the edge over everyone else who wants a six-pack.
FAT LOSS
FAT LOSS FURNACE
Do these circuits to blast away your belly
Blast your abs
See off the fat and build abs to be proud of with this killer circuit
Game on
Kick your body into shape with this calorie-burning football circuit
Burning in the sun
Not your skin, but your fat. Keep the holiday calories at bay with this workout
Hit the trail
Get outside and lose weight with this 30-minute fat-frying park circuit
Rise and shine
Can’t find the time to exercise? Get up earlier and do it before your busy life takes over
Home gains
This intense circuit will deliver explosive strength fast and burn fat – all in the comfort of your own home
Travel training
Your exercise regime doesn’t have to take a break when you’re away from home. Stay lean with this do-it-anywhere circuit
CHEST
PECS APPEAL
Transform your chest with our seven favourite bench sessions for unparalled strength and definition
ENOM
EMOM
Every minute on the minute (EMOM) is a protocol that keeps the intensity high and rest low to challenge your power of recovery and force your body to adapt. It’s especially good at boosting power endurance, as you need as much power in the last minute as in the first.
DESCENDING
DESCENDING
These workouts combine the musclebuilding benefits of drop sets with the fat-blasting bonus of circuit training. The aim is to complete all the rounds of the circuit as quickly as possible. Each workout starts with a high number of reps, which is reduced every round. This means your work decreases as your fatigue levels increase, so you shouldn’t reach failure on any exercise.
CARDIO
CARDIO KING
The cardio equipment in your gym is easily misunderstood. Pedalling away for an age on the exercise bike won’t do you any good and could just increase the stresses on your body that cause levels of hormones such as cortisol to rise, making you store fat and catabolise muscle. However, when used wisely, the bike, rowing machine and even the humble skipping rope can provide fun, challenging and varied highintensity workouts to burn fat and build muscle.
BODYWEIGHT
BODYWEIGHT BASICS
Start building muscle right now using just your bodyweight
WORKOUT CHALLENGES
WORKOUT CHALLENGES
The workouts in this chapter will give you a range of fitness tests that all have one thing in common: they’re excellent, time-efficient ways of burning fat. You can either throw them into your programme if you want an interesting test or do them at regular intervals to assess your progress.
ADVERTISEMENT
Fitness-Superstore
fitness-superstore.co.uk
SHOP KELSEY
SHOP.KELSEY.CO.UK/NYNY25MF
Men's Fitness
WALKTHEWALK
walkthewalk.org
Men's Fitness
shop.kelsey.co.uk/MFBACK
WELLMAN
WELLMAN.CO.UK
Body Fabulous
MyBodyFabulous.co.uk
MEN SFITNESSTODAY
facebook.com/mensfitnesstoday
KELSEY
SHOP.KELSEY.CO.UK/NY25
Yeo Valley ORGANIC
Chat
X
Pocketmags Support