Men's Fitness

EDITORIAL Editor Isaac Williams Art Director Xavier

EDITOR’S LETTER

ISSUE 271 N OVEMBER 2022 If summer felt

IN THE HOT SEAT

New research suggests a post-gym sauna could power up your exercise gains this winter

DON’T DELAY

Always do your hardest work tasks first thing

STAY HUMBLE

If you want to be a strong leader

WORTH THE WEIGHT

Photography: manvfatfootball.org Exercise may be free, but

START STRONG

In the battle to shed a few pounds,

GET BETTER AT TRAIL RUNNING

Swap bleak tarmac for inspiring country trails this

GET SOME R&R

Illustration: Shutterstock | 1. JAMA Open Network >> Running

HEALTH CHECK: “WHAT ARE THE SIGNS OF DIABETES?”

Photography: Shutterstock | *Eligibility criteria and charges apply.

HARVEY LAWTON

This issue’s cover star on the secrets to building a body that lasts

FREE RUNNING

Freetrain has added a hydration function to its original running vest – but was that necessary?

DUMBBELL DECISIONS

Can’t decide between fixed or adjustable dumbbells? Here’s all you need to know

INCH PERFECT

Not too short and not too long, the best men’s 7-inch inseam shorts are a useful mid-length option – the ideal blend of form and function

FUTURE-PROOF

YOUR FITNESS

SWIMMING WITH SHARKS

To survive up to 63 high-speed collisions per

STAKES & LADDERS

Via ferrata – literally ‘iron way’ – climbing routes sprang up across the Alps after World War I. Utilising iron rungs hammered into the mountainsides, via ferrata provide a taste of extreme climbing with less of the peril – but no reduction in adrenaline, as Dominic Bliss finds out

MENTAL FITNESS

SUPPORT, AWARENESS, UNDERSTANDING

THE SCIENCE OF TOUGHNESS

Drawing from mindfulness, military case studies, sports psych ology, neuroscience, psychology and philosophy, Steve Magness’ Do Hard Things shows how real toughness makes us more successful, happier and ultimately better people

NUTRITION AWARDS 2022

The winners are in! The Men’s Fitness and Women’s Fitness Nutrition Awards are back and better than ever, featuring this year’s standout products for general health, endurance and muscle & strength.

MEET THE TEAM

The Men’s Fitness and Women’s Fitness Nutrition Awards 2022 was compiled by a team of independent nutritionists and dietitians – all experts in health and fitness nutrition – alongside the MF and WF editors.

HEALTHY MEALS

For the days when you’ve got zero time to whip together a balanced lunch or dinner, nutritionally sound ready meals can take the hassle out of healthy eating. From delivered-to-your-door meal-prep services to a new (healthier) generation of add-hot-water-and-go convenience foods, here are our favourites.

MULTIVITAMINS

While it’s always wise to take a food-first approach to nutrition, a simple multivitamin is a fairly low-cost way of ensuring that your body is getting everything it needs. But it’s a saturated market, and finding a multivitamin that ticks all your boxes can be overwhelming. To help you make that choice, these are the three products our experts rated the best.

HEALTHY SNACKS

Snack choice can make or break a busy day. Choose a junky, high-sugar option and your increased productivity is likely to end with an energy crash. But snack on something that’s healthy and nutritious, and you’ll get the energy boost you need to make it to mealtime (or the end of a workout). Here are three healthy snacks that will set you up for success.

DIGESTION

Digestive supplements are having a moment, as a growing bank of data supports the role that ‘good’ bacteria and digestive enzymes have on helping us build our healthiest bodies. It’s a competitive market, so here are three gut-friendly supplements we rate.

HEALTH DRINKS

Craving something a bit more than water to rehydrate? From kombucha to beverages with added vitamins, health drinks promise to quench your thirst while delivering a body-boosting dose of nutrition. Here are the three we’re raising our glasses to right now.

ON-THE-GO ENERGY

Whether you’re struggling halfway through a run or ride, or simply need to arrest the post-lunch slump, there are a wide variety of healthy pick-me-up products – beyond the high-fat high-sugar chocolate bars of old. These are our favourites for providing either an instant boost, or more sustained energy throughout the day.

ENERGY BARS

Energy bars are primarily designed to replenish calories and tend to be higher in carbohydrates to keep you fuelled. To keep hunger at bay and balance blood sugar, choose a bar that also provides some easy-to-digest protein. Many combine glucose and fructose in a 2:1 ratio for ease of absorption. For moderate-intensity exercise, you will be looking to consume around 45-60g carbohydrates per hour.

ENERGY DRINKS

Looking for a natural lift without loads of sugar and additives? These healthy energy drinks are ideal for an instant, hydrating boost – with added functional ingredients for focus and alertness.

BRAIN HEALTH

Brain-boosting nootropics – substances that can improve memory, and increase mental alertness and concentration – are becoming increasingly popular. These so-called ‘cognitive enhancers’ are cropping up in everything from protein powders to snack bars, and here are three products worthy of your attention.

ELECTROLYTE POWDERS

Endurance sessions mean attention to hydration and electrolyte balance. Sweating is your body’s defence system against overheating. Unfortunately, though, when you sweat, you lose some important minerals known as electrolytes, including sodium and potassium. Electrolytes support a number of bodily functions, including energy production and fluid balance. Top your reserves up with the following products.

WHEY PROTEIN POWDERS

Whey protein is a staple in most athletes’ diets, and for good reason: it’s digested quickly, absorbed efficiently and generally tastes good. However, when it comes to price, nutritional profile and ingredient lists, there is a lot of variability. Whether you’re looking for a whey concentrate, isolate or hydrolysate, ideally you want a high protein content by weight, with low carbs and fat, and without unnecessary fillers and additives.

VEGAN PROTEIN POWDERS

Plant-based protein powders have come a long way, and most now not only match whey protein for post-workout appeal, but also in terms of their recovery credentials. Blends, or single-protein sources – such as pea, soy, hemp, rice, pumpkin seed and so on – are widely available. Many people opt for rice and pea blends, as they tend to be gentle on the stomach and provide high amounts of the essential amino acids leucine, isoleucine and valine, making them particularly good for building muscle.

CLEAR PROTEIN POWDERS

More fruit squash than chocolate milkshake, these protein powders are easy to mix, light and refreshing. They’re still an emerging product, so you won’t find the huge range on offer for more conventional powders, but to help you make the right choice, we’ve rounded up three of the most effective clear whey isolate protein powders on the market right now.

PROTEIN BARS

If you’ve had your fill of dried chicken and eggs, protein bars are the snack of choice for anyone leading an active lifestyle, providing an on-the-go alternative to more cumbersome shakes and time-intensive meals. Word to the wise, though: some are little more than glorified chocolate bars, so you do need to be a bit careful with your selection. Look for bars that contain at least 15g of protein, with plenty of fibre.

PRE-WORKOUT POWDERS

Designed to power you through the toughest of workouts even when you feel completely spent, pre-workout powders contain a range ingredients (not just caffeine) to provide a near-instant boost of energy. If you get the jitters after a cup of coffee, these probably aren’t for you, but if you’re in need of some extra get-up-andgo, there are few more effective options than these three products.

GRAB AND GO

YOUR BLUEPRINT FOR SUCCESS TRAINER

KETTLEBELL CONDITIONING

This routine from The Movement Blueprint’s Harvey Lawton – who also graces this month’s cover – will build mobility, strength and muscular endurance

8 WAYS TO STRENGTHEN YOUR SQUAT

With these technical upgrades and training secrets you can take your squat to a whole new level

THRUSTERS ENGAGED

A strong, powerful lower body depends on a good set of glutes, and the best way to build your backside is the often overlooked but hugely effective hip thrust. Here’s all you need to know

BEGINNER’S GUIDE TO… TRAINING CHEST

If you’re new to strength training, or simply want a bit more clarity, PT and Reflo ambassador David Birtwistle will help you guarantee chest-day results

BUILD & BURN

This full-body circuit from Circuit Society combines high-intensity cardio with resistance exercises to torch calories and build lean muscle

COLD COMFORT

Reasons to be cheerful as winter looms into view