ODD ONES OUT

EDITOR’S LETTER

As we wave good riddance to a devastating

ON TREND

 Three fitness themes to look out for in 2021

15MINUTESWITH…

SUPERMODEL DAVID GANDY

3 WAYS TO...

MAKE THE MOST OF REST BETWEEN SETS

BREAKING BARRIERS

Photo Michael Reaves/Getty Images Chris Nikic proved anything

OUT OF OFFICE

The world of work has been flipped on

Breathe Easy

The defining product of 2020, the face mask,

7 IN 10

Cubbits and Onepoll, 2020 office workers say their

THE 'GYPSY KING'

Has admitted that in 2016 he planned to

£30,000

has been raised to help the family of

GAME ON

Words Simon Cross Photography Getty Images Video games

TAKE IT FROM EAR

Examining earwax may be the best way of

3 WAYS TO...

UNWIND WHEN WORKING FROM HOME

MUSCLE MAKE-UP

WHAT ARE YOU MADE OF? Muscles contain bundles

10 HOURS

The amount of time the average UK worker

CONQUER ANY CLIMB

Photography Getty Images On the bike, the key

Dress to Compress

Compression kit could reduce strength loss after a

EVERYDAY OCCURRENCE

More than half of UK adults exercised every

7%

is the increase in anaerobic capacity when you

Alex Crockford

MEET THE FRONTMAN:

GIVE IT SOME OOF

Ramp up recovery with the new style of impact-relieving OOFOS (just keep them on the down-low)

HOLD TIGHT

Keep out the worst of winter with cold-beating baselayers combining warmth with close-fit comfort

HACK, TRACK AND BURN

Cutting-edge tech to unleash a leaner you

NEW YEAR SAME YOU BUT BETTER

Improve every facet of your fitness in 2021 with expert advice to maximise your potential 

MOVEMENTS OVER MUSCLES

REWIRE YOUR APPROACH TO STRENGTH TRAINING – TO FOCUS ON THE ESSENTIAL MOVEMENT PATTERNS – FOR MORE EFFICIENT WORKOUTS, REDUCED RISK OF INJURY AND A BODY BUILT FOR PERFORMANCE

MASTER THE MOVEMENTS

HOW TO DO THE MORE COMPLEX EXERCISES IN THE PROGRAMME

TRAINING PLAN

PUT MOVEMENT LESSONS INTO PRACTICE WITH THIS EIGHT-DAY PROGRAMME

FULL STREAM AHEAD

HEALTH-TECH SPECIALIST LEE BELL LOOKS TO THE FUTURE OF FITNESS TECHNOLOGY TO PREDICT THE INNOVATIONS SET TO SHAPE THE WAY YOU TRAIN IN 2021 AND BEYOND

GET A GRIP

Climb your way to full-body strength and a rock-solid physique with pro climber Robbie Phillips’ best advice

A Matter of TIME

IS IT POSSIBLE TO BE A SERIOUS ATHLETE WHILE JUGGLING THE DEMANDS OF WORK AND HOME LIFE? YES, ACCORDING TO IAN WALKER, WHO BROKE THE GUINNESS WORLD RECORD FOR THE FASTEST BIKE RIDE ACROSS EUROPE – WHILE HOLDING DOWN A FULL-TIME JOB

HIGH-PROTEIN VEGAN COOKING MADE EASY

WHITWORTHS’ ALL-NEW PROTEIN BY NATURE RANGE PROVIDES 20G OF PLANT-BASED PROTEIN PER FLAVOUR-FILLED PACK

Don’t be SAD

 Turn to food to fight seasonal affective disorder, writes Nutri-Genetix VP Olga Hamilton

AFTER TIMER

It’s well known that creatine can help boost

Probiotics

Photography Getty Images may help with the management

FAKE NEWS

1. Journal of the American College of Cardiology

ON ROOT

Ginger is a flowering plant that originates from

Soy Story

A new study on cognitive decline shows that

AMAZING GRAINS

Dietary nitrates are associated with enhanced muscle efficiency,

Go Nuts

Previous studies have shown that nuts can lower

Fat Chance

5. Journal of the International Society of Sports

An Apple a Day…

6. Alzheimer's & Dementia: Translational Research & Clinical

TRYTHIS:

Jimmy Joy’s Plenny Shake is a plant-powered meal

FOOD FOR THOUGHT

Three culinary specialists serve up their best eating advice for the year ahead

IN A DECADE, WE’LL ALL BE EATING INSECTS

Gabi Lewis Co-founder of Exo Protein exoprotein.com There’s

FIXING YOUR DIET ISN’T MISSION IMPOSSIBLE

Brian St Pierre, Precision Nutrition coach brianstpierretraining.com Nutrition

WE SHOULD SPEND MORE MONEYONFOOD

Richard Turner Executive chef at Hawksmoor thehawksmoor.com There’s

Meat-Free MOTIVATION

Add some oomph to your Veganuary efforts with these flavour-packed recipes from Laila Madsö

TACOS WITH SWEET POTATO, AVOCADO CREAM & MANGO SALSA

INGREDIENTS (SERVES 6) -2 large sweet potatoes, peeled

LIFE  ON THE VEG

We’ve rounded up the best plant-based meal delivery options that show going meat-free need to mean missing out

SEE THE LIGHT

Beer gets a bad rap for derailing best-laid weight-loss plans but a new range of low-calorie options mean you can crack open a cold one without sabotaging your efforts

MAKING MUSCLE

There are several key stages to breaking down muscle fibres before they can be rebuilt stronger

FEEL THE BURN

Fire up New Year fat loss with this scientific blueprint for a leaner physique

RAISE THE BAR

As Britain’s Strongest Man, Adam Bishop can teach you a thing or two about busting out of a rut in the weights room

ALL IN ONE

 Keep the home-workout bandwagon rolling on with this one-dumbbell workout for full-body muscle

BALANCING ACT

Work on your core strength and body control with these stability-enhancing exercises

ACCESS ALL AREAS

Target your entire kinetic chain with this intense full-body session

TOUGH IT OUT

Forge functional fitness with pro obstacle racer Hunter McIntyre’s Tough Mudder circuit