BEGINNER’S GUIDE TO… TRAINING LEGS

Men’s Fitness

EDITORIAL Editor Isaac Williams Art Director Xavier Robleda

EDITOR’S LETTER

E ffective exercise + good nutrition =

NEED-TO-KNOW FITNESS NEWS UPDATES

QUICK STEP

YOUNG AT HEART

Neglecting your heart health when you’re young could

PILL POSTURE

You might think about your technique on the

TRY THIS: Switch™

£35 / toughlifeproducts.com It might not look

SWEATING THE SMALL STUFF

If you’re feeling glum about the size or

MAN AFTER MIDNIGHT

The human brain is not designed to be

150 minutes

is how much moderate exercise you need per

3 WAYS TO… IMPROVE SHOULDER STRENGTH

Online personal trainer Scott Laidler reveals how to power up your shoulders

QUICK FIX

Exciting new research suggests short but regular muscle workouts can trigger surprisingly powerful gains in muscle size and strength

“WHAT ARE THE SIGNS OF LOW TESTOSTERONE?”

THE EXPERT Marc Donovan is chief pharmacist at

DAVID BIRTWISTLE

The 32-year-old performance coach is this issue’s cover star

PICTURE PREVIEW

Photography: Shutterstock If you’ve never considered resistance band

WITHINGS SCANWATCH HORIZON

KIT BAG ESSENTIALS

BEST BANDS

Build muscle and strength from your own front room with these first-class resistance band training systems

ON THE ROPES

Skip yourself fit with these best-in-test jump ropes for cardio workouts

ROAD TO RECOVERY

Long-term injury can be devastating, but with intelligent rehab and positive psychology it’s possible to return stronger and fresher than before. We asked three elite athletes to reveal their own personal rehab stories, to inspire you to bounce back with intent

Master your METABOLISM

Previously limited to elite athletes, London’s latest super gym offers metabolic testing to the masses. Charlie Allenby headed along to Precision Health to see what he could learn

THE QUEST FOR A CURE

Will science ever be able to banish the undesirable yet altogether inevitable consequence of a particularly heavy night?

BEETROOT DOPING

GET FIT IN THE KITCHEN

WORTH THE WEIGHT

A review of 14 randomised controlled studies shows

TRY THIS

Turmeric + Gold is an advanced turmeric supplement

TIME-SENSITIVE

The circadian clock – an internally-driven 24-hour rhythm

SOUR NOTE

Apple cider vinegar is all the rage among

DON’T WORRY, B HAPPY

A University of Reading trial in young adults

ALT RIGHT

1. Sports Medicine; 2. BMC Complementary Medicine and

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Nu:tropic Bars £34.99 (box of 12) / nutropic.com

SPREAD BETTING

No food divides opinion as much as yeast-based

STOMACH FOR STAMINA

High-protein diets can affect the gut microbiome in

FILL UP ON FIBRE

It’s time to get more fibre in your

BROCCOLI

might have the power to help your muscles

BEST OF THE REST

You know all about protein and creatine, but these less-heralded supplements can also be used for better health and performance

MESSED UP

Research shows living in a cluttered environment can have a very real effect on your mental health

RETHINK THE DRINK

There’s an increasing understanding about the negative impacts alcohol can have on mental health. So how can you cut back or quit completely if you think your drinking is affecting your wellbeing? Joe Minihane investigates

DRIVING SEAT

Yanking at the handle like it’s a stubborn lawnmower isn’t going to cut it. Ramp up your rowing with help from Hydrow athlete and Henley steward

19 BEST RESISTANCE BAND EXERCISES

Build full-body muscle and strength from home with our guide to training with resistance bands

MIRROR MUSCLES

This arms and abs workout focuses on the glory muscles – but that’s not to say it’s easy

GET SET

This full-body supersets workout from Gymbox Master Trainer Firas Iskandarani is perfect for busy men looking to build muscle and strength

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