2022-03-01 Men's Health UK

Blancpain

Fifty Fathoms
Bathyscaphe Titanium,

43mm titanium case
on green fabric
bracelet, £9,600
-

Victorinox

I.N.O.X Professional
Diver Titanium,

45mm titanium case
on blue hand-woven
paracord strap, £729

-

Maurice
Lacroix

Aikon Venturer, 38mm
stainless steel case
on stainless steel
strap, £2,250
-

Certina

DS Super PH500M,
43mm stainless

steel case on black
fabric strap, £770

Close
Face Up To This Season’s 20 Best Watches

PHOTOGRAPHY BY BENEDICT MORGAN
EDITED BYJOHNNY DAVIS

102 MEN’S HEALTH

Contact

Diving

Breitling

Super Chronomat
B01 44, 44mm stainless
steel case on blue
rubber strap, £6,750
-

Seiko

Prospex Speedtimer
1964 Chronograph
Recreation, 42.5mm
steel case on
black crocodile
leather strap, £2,590

Chrono

Hublot

Big Bang Unico Berluti
Aluminio, 44mm titanium
case on black rubber
and Berluti-patinated
leather strap, £20,800
-

Rolex

Cosmograph Daytona,
40mm 18ct yellow gold
case on Oysterflex
bracelet, £24,450

MEN’S HEALTH 105

Breguet

Tradition Quantième
Rétrograde 7597, 40mm
18ct white gold case on

black alligator leather
strap, £33,600
-

Richard Mille

RM 028, 47mm titanium
case on black rubber
strap, £86,600
-

Vacheron
Constantin

Historiques American 1921,
40mm 18ct white gold

case on brown calf leather
strap, £31,200
-

Cartier

2021 Cloche de Cartier,
37.15mm x 28.75mm

platinum case on black
leather strap, £27,400

106 MEN’S HEALTH

Design

Longines

Spirit Titanium, 40mm
titanium case on black
synthetic strap, £2,170

-

Rado

Captain Cook
High-Tech Ceramic,
43mm ceramic case on
ceramic bracelet, £3,345

Military

Oris

ProPilot Okavango Air
Rescue Limited Edition,

41mm stainless
steel case on green
textile strap, £1,950

-

Bremont

MB Savanna, 43mm
titanium on sand rubber

bracelet, £4,595

MEN’S HEALTH 109

110 MEN’S HEALTH

Tag Heuer

Carrera, 41mm
stainless steel case
on stainless steel
bracelet, £2,400
-

Omega

De Ville Trésor Co-Axial
Master Chronometer
Small Seconds, 40mm
18ct yellow gold case
on leather strap, £14,460
-

Tissot

Gentleman Powermatic
80 Silicium, 40mm
stainless steel case
on stainless steel
bracelet, £675
-

Tudor

1926, 39mm steel
case on brown
leather strap, £1,660

Dress



EDITED BY ANDREW TRACEY

Because Yesterday You Said Tomorrow

WHAT’S IN YOUR
LOCKER? P125

COLD-WEATHER KIT FOR
THE TRAIL

30/10 BIG THE
WORKOUT FINISHER
P114 P118
P127
REASONS TO RAVE YOUR FULL-BODY
OVER RAMEN THE MAKING
THE 5
AND 500 OF YOU

P116

TACKLE THIS
VIRAL FITNESS

CHALLENGE

MASTERY MATRIX P123 DISCIPLE MONK MASTER

PILGRIM

PT - 03/22
30/10

PUMPING RAMEN

You may see ramen as a carb fest, but if you invert
the portions – more meat, less noodle – you
can feast on 30g of muscle-building
protein and 10g of filling fibre

WHY
30/10?

THESE ARE THE PROTEIN AND
FIBRE GRAMS YOU NEED PER

MEAL TO BUILD MUSCLE
AND STAY FULL. AIM FOR
THIS AND YOU’LL GAIN

THE RIGHT WAY

114 MEN’S HEALTH

USE YOUR NOODLES

30THE PROTEIN 10 THE FIBRE

While a bowl of ramen can have any number of toppings, this The ramen almost gets you the
recipe leans on pork belly, which offers 6g of protein per 70g 10g you need to stay full. These
serving, and an egg – a large one typically has about 6g of protein simple sides will push you over

OVEN-ROASTED 695 COOK IT EDAMAME WITH FURIKAKE
PORK BELLY
MISO RAMEN Cals In a large, wide bowl, mix the rock Steam a 400g bag of frozen shell-on
salt with the sugar and a few grinds edamame according to package
WHAT YOU’LL NEED 46g of black pepper. Pat the pork dry with directions. Put into a bowl and top
paper towels. If you’ve opted for skin with 2 tbsp of furikake seasoning
(FEEDS 4) Fat on, using the tip of a knife, score the (or a combination of sesame seeds,
skin every half inch at a diagonal. shredded nori and sea salt). Feeds 4.
• 4 TSP ROCK SALT 74g Repeat in the opposite direction to Per serving: 124 calories, 10g
• 2 TSP SUGAR create a diamond pattern. Add the protein, 11g carbs (5g fibre), 5g fat
• BLACK PEPPER Carbs belly to the bowl, turn to coat,
• 450G PORK BELLY cover and refrigerate for 1 hour. CUCUMBER SALAD
• 1.5L NO-SALT 34g WITH PEANUTS
Preheat your oven to 230°C. Remove
ADDED CHICKEN STOCK Protein the pork from the rub, brushing off any In a medium bowl, combine 1 tbsp
excess, and place it in a large oven-safe of seasoned rice vinegar, 1 tbsp of
• 1 THUMB-SIZED PIECE 8g skillet, skin side up. Roast the pork on soya sauce, 1 tsp of toasted sesame
the middle rack in the oven until the oil and a pinch each of sugar and salt.
OF GINGER, PEELED Fibre skin is well browned, about 30 mins. Cut 2 large cucumbers into ⅛-inch
AND GRATED Reduce the heat to 135°C and roast slices; add to the bowl and toss to
(with ¼ cup until tender, about 1 hour. Transfer coat. Refrigerate for 1 hour or serve
• 1 SMALL GARLIC CLOVE, all toppings, to a cutting board to rest. immediately, topped with 30g of
except nori peanuts, finely chopped. Feeds 4.
PEELED AND GRATED square) In a medium pot, bring the stock to Per serving: 87 calories, 3g protein,
a boil over a high heat. Add the ginger, 6g carbs (2g fibre), 6g fat
• 3 TBSP WHITE MISO garlic, miso, soya sauce, sesame oil
• 1 TBSP SOYA SAUCE and hot sauce. Turn the heat down MEN’S HEALTH 115
• 1 TSP TOASTED to medium-low and simmer, stirring
occasionally, until the miso dissolves,
SESAME OIL for 5 to 10 mins. Season to taste.

• HOT SAUCE Cut the pork into ⅛-inch slices.
Among four bowls, divide the ramen,
(SRIRACHA, CHILLI OIL), broth, egg halves and pork. To finish,
TO TASTE sprinkle with your desired toppings.

• 2X 150G PACKS RAMEN

(SHIN OR NEOGURI),
COOKED AND DRAINED
(TO INSTRUCTIONS)

• 4 HARD-BOILED EGGS,

PEELED AND HALVED

TOPPINGS

• POPCORN KERNELS,

SLICED SPRING ONIONS,
BEAN SPROUTS,
PAK CHOI, NORI
SQUARES, HOT SAUCE

THE SHOW-OFF KITCHEN TRICK

WORDS: AKIKO THURNAUER. PHOTOGRAPHY: HEAMI LEE. FOOD If you have 10 mins… If you have 15 mins… If you have the
STYLING: PEARL JONES. PROP STYLING: SOPHIE STRANGIO use hard-boiled eggs. soften the veg. night… caramelise!

The jammy yolks will Blanching the pak choi You can make the roast
infuse the broth with and bean sprouts will pork taste even better.
extra richness. Fill a mellow their flavours After it cools to room
medium pot with 1 inch – in a good way. Bring temp, seal the pork
of water and boil over a medium pot of salted in plastic wrap and
a high heat. Lower in water to the boil. Place refrigerate overnight.
4 chilled eggs. Put a lid a large bowl of ice water The next day, remove it
on the pot and boil for beside it. Add the pak from the wrap, cut into
exactly 6 mins. Then choi and bean sprouts ⅛-inch slices and sizzle
transfer the eggs to to the pot and cook in a hot pan until
a bowl. Run them under until softened, 30 to 60 browned on both sides,
cold water until they’re secs. Drain, put in the about 5 mins, before
cool enough to peel. ice bath, then remove. adding it to the broth.

PT - 03/22

THISSPRING,JAKEBOLYPLANSTOBECOMETHE LATESTATHLETETOLIFT
500LB (VIA DEADLIFT AND SQUAT) AND RUN A SUB-FIVE-MINUTE MILE

Jake Boly knows it isn’t going to wants in on YouTube’s latest extreme- the same day. Boly’s spent about six WORDS: LINDSAY BERRA. PHOTOGRAPHY: BENJAMIN RASMUSSEN. ILLUSTRATION: BEN MOUNSEY-WOOD
be easy. This April, the trainer fitness curiosity. You’ve seen plank months prepping; a gym newcomer
turned YouTuber plans to squat challenges and partner carries, but may need to budget a year to tackle
and deadlift 500lb (227kg), the combo that we’re dubbing the a less punishing version (see panel,
and run a mile in less than five minutes #5and500 is different. Undertaking this right). ‘Combining heavy deadlift and
– all on the same day. He can already challenge (or something similar) can run training, no matter what, challenges
deadlift 260kg, so that part is no help you build muscle and shed fat and you in a unique way,’ says MH US
problem. The mile? He’s not so sure. give you serious fitspiration in 2022. fitness director Ebenezer Samuel.
‘This,’ Boly says, ‘is going to suck.’ ‘You need aerobic capacity for the
The #5and500 is a long-term goal run and pure power for the lift.’
You’re not supposed to pick up that gives your workouts purpose.
massive weights one moment, then The five-day-a-week, one-hour-a-day The #5and500 traces its origin to
hammer a fast mile the next. Lifting gym grind can be boring, but a fitness CrossFit Games director Dave Castro’s
heavy helps your body pack on muscle challenge changes that, especially if Constructing The CrossFit Games.
mass, but that same thickness can slow you can show it off on social media. The In that 2018 book, Castro recalls a
you down when you run. Boly is fighting basic targets are: deadlift or squat 500lb conversation with five-time Games
to master this blend anyway, because he once and run a sub-five-minute mile in athlete Scott Panchik. The pair decided
that completing a sub-five-minute mile,
a 500lb back squat and 50 unbroken
pull-ups in one day was an especially
elusive fitness challenge. And for two
years, the #5and500 was buried in that
book, in part because most people
thought it was impossible. Then, in the
summer of 2020, when Covid shut down

116 MEN’S HEALTH

THROW DOWN THE GAUNTLET

CrossFit competitions everywhere,

Adam Klink, a CrossFit coach from YOUR TRAINING PLAN TO FORGE SPEED

Virginia with a popular YouTube You’ll run three days a week in this programme from Nike running trainer Jes

channel, decided to try Castro’s Woods. Do each workout once a week, continuing your normal lifting schedule.

challenge. He made it his pandemic

goal and, after 10 weeks of training, he

posted an 18-minute video of himself

finishing a mile in 4:56, then squatting THE LADDER 200 FAST 400S
MADNESS
500lb, then doing 50 straight kipping Run 600m, Run 10x 400m
then jog 200m. Run 16x 200m sprints. Aim
pull-ups later that day. That video Run 400m, sprints, aiming to finish each
then jog 200m. to finish each in 80 secs.
scored 126,993 views and spawned Run 200m, then in under 40 Jog 200m
jog 200m. secs. Jog 200m after each.
millions of media impressions. Repeat 3 times. after each.

Since then, a handful of YouTube

fitness influencers

have completed ‘THE COMBO
Castro’s version. OF HEAVY
DEADLIFT
In November
2020, endurance
athlete Michael

Miraglia, aka Purple YOUR TRAINING PLAN TO BUILD STRENGTH

AND RUNSonic, made the Run three times a week to continue honing your mile time. In the gym,
TRAINING, NOmost significant focus on also building deadlift strength by doing each of the workouts
edit to the MATTER WHAT,
challenge, ditching CHALLENGES below at least once a week.
the pull-ups and YOU IN A
swapping the REP WORK THE BUILD SINGLES
squat for a 500lb DAY
Do 5 sets of Do 5 sets of
deadlift, a more deadlifts. Do deadlifts. Do Warm up
5 reps in each 3 reps in each with 2 sets
UNIQUE WAY’accessible exercise. set. Aim to add of 5 reps of
set, 2-5kg every set. deadlifts.
Miraglia also aiming Try to go heavy. Then do 4
to sets of just
added drama, aiming to complete both add 1 deadlift.
2-5kg Rest 2 mins
portions in five minutes or less. (He every set. between sets.

finished in 4:49.) That challenge

attracted more copycats. Last summer,

half-marathon American record holder

Ryan Hall tried to duplicate Miraglia’s

feat but fell short, finishing in 5:28. It’s

since become a popular challenge, with

fitfluencers such as former Olympian WANT A DIFFERENT CHALLENGE?
HAVE AT IT!
Nick Symmonds, physiology professor

Jacob Goodin and trainer Fergus

Crawley shooting videos that detailed

their plans to train for it and notching The #5and500 may feel unattainable, but there are other challenges you can try. Some
will force you to deadlift and run. Others push you in completely different ways
up hundreds of thousands of views

and lots of fitness-podcast airtime. 01 PERFECT FOR THE BODY-WEIGHT-PLUS: Work to a one-rep deadlift that’s
BEGINNERS 10kg heavier than your body weight. On the same day, aim
Boly is remixing the challenge again. to run a personal best mile. As with the #5and500, you’ll
challenge both strength and endurance.
He’s simplifying it and ‘burying my ego’,

he says, ditching Miraglia’s back-to-

back structure and aiming to just

complete all his events in the same 02 IF YOU WANT THE DOUBLE-PB: The goal of this challenge: set a personal
AN INTENSE record in the deadlift and the one-mile run on the same day.
day. He plans to hit the 500lb squat, PUSH You’ll have to push yourself harder than you might think in
both disciplines to pull it off.
gut out his mile and then return to the

gym hours later for a 500lb deadlift.

‘I want to push the challenge further,’ 03 FOR AN
UPPER-BODY
he says. ‘But you have to blend it in CHALLENGE THE ROW-AND-PRESS BATTLE: Bench 85kg 20 times, then row
500m. Rest as needed. You must finish all the work in under five
a way that works for you.’ minutes total. This one is fast, but it’ll test upper-body strength
and take more cardio than you’d imagine.
That last sentence is key. If lifting

500lb and running a sub-five-minute

mile seems insane, you can still use the 04 FOR ULTIMATE THE MILE FARMER’S CARRY: Find two kettlebells or dumbbells
ENDURANCE (or sandbags) that equal at least 80% of your body weight. Walk
idea of the #5and500 to motivate your one mile, resting as needed. This challenge is about grip strength,
upper-body strength and endurance.
fitness in 2022. Get after it!

MEN’S HEALTH 117

PT – 03/22

THE BIG WORKOUT 01A

BULLETPROOF,
BURN AND BUILD

Cut through the noise of the fitness-sphere
and train your whole body with this 30-day
plan. Build muscle, reveal definition and
gird yourself against injury. Let’s go…

Old-school lifters something that will 01B
and social-media cover all of your
sceptics may try fitness bases (without 02A
to deny it, but we’re sacrificing results)
living through the and let you sample 01 02 WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: ADE YUSUFF AT W MODEL. STYLING: ABENA OFEI.
renaissance of fitness. different styles, so you GROOMING: LUCY RIDLEY. BACKGROUND: THE YARD, THIRD SPACE; PHOTOGRAPHY: JAMIE MCGREGOR SMITH
With the rise and rise can decide which one PRESS TO DUMBBELL
of game-changing you really want to get SINGLE-ARM BEAST ROW
online resources (such stuck into over the OVERHEAD CARRY
as – ahem – the MH course of this year. 20 REPS
Squad) providing a 5 REPS + 15M EACH SIDE Time to switch on beast
platform for talented, Cycle through Clean some dumbbells on
educated coaches, these three sessions mode. Drop on to all
plus real-life fitness in order for the next to your shoulders. Press one fours with your hands
events taking place 30 days. Take time off on the bells. Put your
most weekends, as your life dictates – bell overhead five times (A). weight into your toes
there’s never been there’s no pressure and lift your knees up
a better time to take to train when you’re After the fifth rep, keep the (A). Keeping your hips
control of your training. otherwise too busy still, row one bell up to
with everything that bell locked out overhead your hip (B), pause and
In fact, the only the other 23 hours lower. Alternate between
potential drawback of the day demand. and walk 15m forwards (B). sides for 20 total reps.
of this ‘age of exercise Each workout is
enlightenment’ may a hybrid approach Lower it to your shoulder
be that there’s just to full-body training,
too much information. with every session and turn. Repeat with your
In a sea of functional turning up the dial on
bodybuilding, CrossFit, a different stimulus; other arm. Strong and stable
powerlifting, mobility from lung-searing shoulders in one move.
and calisthenics, it endurance and
can be hard to decide effective bodybuilding
what to focus on. techniques to circuits
designed to proof
That’s why we your body against
suggest you give our injury. This is the
‘Bulletproof, Burn and Swiss army knife of
Build Plan’ a little of fitness programmes.
your time – 30 days, So let’s get started by
to be exact. Look at it sharpening every tool
as a smorgasbord of you have in your box.
training approaches,

118 MEN’S HEALTH

ALL BASES COVERED

WORKOUT#01 REFORM AND FUNCTION

This day focuses on the agenda, you’ll be a good warm-up, set the
the ‘functional’ part of the building an unshakeable timer for 30 mins, working
Venn diagram. Hard. With trunk, real-world muscle through as many rounds
loaded carries, uneven lifts and a durable body that’s as possible. Don’t rush –
and hybrid movements on ready for anything. After form is everything here.

03A
04A

03B

CLOTHING: GREY SHORTS AND BLACK ‘LICENSE TO TRAIN’ TIGHTS, BOTH LULULEMON; 03 04 04B
BLUE AND WHITE ‘FRESH FOAM 860’ TRAINERS, NEW BALANCE
WALKING LUNGE SUITCASE CARRY

30M 30M

This one will test your legs, Grab the heftiest weights

core and grip. Clean the bells that you can manage and

up on to your shoulders and take a stroll (A). Hold

02B stand tall (A). Keeping your a heavy dumbbell at your
chest up at all times, step side, squeeze the opposite

forwards with one leg and fist and create tension

bend your front knee until through your entire body.

the back knee touches the Take a deep breath into

floor (B). Stand up, pause your belly and begin a fast

and repeat with the other march, keeping your torso

leg. At the 15m mark, turn upright (B). Switch arms at

around and head back. the 15m mark and repeat.

MEN’S HEALTH 119

PT – 03/22

WORKOUT#02 TURN AND BURN

Now we dial up the building one-two. The and, at the start of each
endurance. This lovechild emphasis on cardiovascular minute, do one of the
of barbell, body-weight and endurance capitalises on moves below, moving on
conditioning work delivers any excessive calorie to the next every minute.
a muscle- and stamina- consumption. Begin a timer Do 10 rounds for 40 mins.

01B

02B

01A

01 02 02A TALENT: ANDREW TRACEY. CLOTHING: GREY SLIM FIT TRAINING TRACK PANTS, NIKE AT MR PORTER;
YELLOW, WHITE AND BLUE ‘FUELCELL’ TRAINERS, NEW BALANCE
BARBELL THRUSTER 15-CAL ROW

10-15 REPS Next, it’s time to tackle
Hold a moderate-weight the lungs. Grip the rower’s
handle and push hard with
barbell atop your chest and your legs (A). Keep your
squat down, keeping your arms straight until your legs
chest up, until your thighs are extended, then pull the
are beyond parallel to the handle into your chest
ground (A). Stand back up to finish the stroke (B).
explosively; in one motion, Reverse the movement,
press the barbell overhead keeping the handle level
(B). Drop down and repeat. and controlled throughout.
Aim for 15 reps, but if you Pace yourself, you have
don’t reach this goal, make a full minute to do this.
a note to beat it next time.

120 MEN’S HEALTH

03B 04B ALL BASES COVERED

BUILDING BLOCKS

GET FIRED UP

Seemingly simple, the barbell
thruster is a full-body move
that strengthens, conditions
and develops coordination.
Get ready to start shredding

03A 01 FRONT SQUAT

03 04 04A Clean a barbell up on to your
shoulders. Keep your elbows high.
HANG POWER CLEAN BURPEE Take a breath, brace your trunk
and bend at the knees, sinking
10-15 REPS 10-15 REPS into a squat while you maintain
Back to the bar to build At the top of the next an upright torso. Press through
the middle of your feet to stand.
your upper body.  Stand minute, squat down and put Pause. Do 4 to 5 sets of 10 reps.
tall with your barbell at your both hands on the floor
waist. Hinge at the hips, between your feet, jump your 02 PUSH PRESS
lowering it to above your feet back into a press-up
knees (A). Stand back up and lower your chest to the Take a barbell out of a rack or
with a slight jump, using the ground (A). Press up and from the floor, or clean a set of
momentum to pull the bar hop forwards, jumping up dumbbells on to your shoulders,
on to your shoulders (B). with your hands next to your palms facing in. Take a breath
Stand up straight, then lower head (B). Keep moving and and brace your core. Dip at the
and repeat. Again, aim for hold those 15 reps for as knees and drive from your legs
15, but note your reps down. many rounds as possible. to press the bar overhead. Lower
and repeat for sets of 5 to 8 reps.

03 DUMBBELL THRUSTERS

Clean a pair of dumbbells on to
your shoulders, palms facing in.
Bend at the knees, sinking into
a deep squat while maintaining
an upright torso. Stand back up
and, in one motion, drive the bells
overhead. Lower with control
and repeat for sets of 8-10 reps.

MEN’S HEALTH 121

PT – 03/22 WORKOUT#03PUMP AND GRIND

A1B Your last session focuses 20-min countdown timer and hit another 20-min
on heavy hypertrophy and and work your way through effort for part B. Keep
blood-pumping max-effort as many rounds as possible track of the number
supersets while moving at of part A, breaking only as of rounds you complete
a clip that keeps your heart needed to keep your form and aim to beat your
and lungs ticking. Set a decent. Rest for 5 mins record next week.

A2B B1A

A2A

A1A

B1B

A1 A2 B1 B2 CLOTHING: GREEN SHORTS, MR MARVIS;
GRAPHITE AND ORANGE ‘MARLIN’ TRAINERS, VEJA
DEADLIFT FEET-ELEVATED FRONT SQUAT DIP
RING PULL-UP
6 REPS 6 REPS MAX REPS
Hinge down with a flat MAX REPS Deadlifts and squats in Saving the chest for last.
This one’s going to take
back and grasp a heavy the same session? We never Grasp two parallel bars
barbell with an overhand or grit. Hang below some gym said this would be easy. Hold with your palms facing
mixed grip (A). With your rings with your feet elevated a heavy barbell across your inwards and your arms
hips low and core braced, on a box and your body in an shoulders with high elbows locked out (A). Slowly
drive your feet through the ‘L’ shape (A). Pull yourself (A). Maintain an upright lower yourself towards
floor and thrust your hips towards the rings while torso and push your hips the ground until you feel
forwards to stand upright, turning your hands to face back, bending your knees a stretch across your
keeping the bar as close to you (B). Lower yourself and until your thighs pass parallel chest (B). Drive yourself
your body as possible. (B) repeat. Keep going until you to the floor (B). Stand back back up explosively and
Lower to the ground and can no longer get your chin up to the start position. Avoid repeat until you finally
repeat. Avoid hitting failure to the rings. Take a breather, failure on the heavy lift, we’re get stuck in the bottom
and keep your form tight. then go back to part one. playing the long game here. position – then you’re done.

122 MEN’S HEALTH

ALL BASES COVERED

MASTERY MATRIX

A FOUR-STEP APPROACH

The key to progressive improvement is
to go at your own pace – do what works for you.
Use this matrix to identify your optimal movements

B2A

PILGRIM DISCIPLE MONK MASTER

Perform Perform As Perform A1
single- double- prescribed stood on
kettlebell dumbbell a box or
deadlifts deadlifts
plates

Perform Perform As Perform in A2
fixed-bar ring- prescribed a weighted
inverted
inverted vest
rows rows

Perform Perform Perform As B1
body-weight goblet goblet prescribed
squats squats
squats to box

B2B Perform Perform As Add weight
hands- press-ups prescribed or perform
B2press-ups
elevated in a weighted

vest

MEN’S HEALTH 123



PT - 03/22 01 OFF THE BEATEN TRACK

WHAT’S IN YOUR LOCKER? 02

HITTING A 03
HOME RUN
PSYCHOLOGISTS
Repeated lockdowns led AT LEEDS
MH editor Toby Wiseman
to renew his love of cross- METROPOLITAN
country running. This is the UNIVERSITY FOUND
cold weather kit that helped THAT CAFFEINE MAKES
keep the show off the road PHYSICAL EXERTION MORE
PLEASURABLE. MAKE
04 OURS A DOUBLE.

05

06

01 02 03 04 05 06

TAG HEUER SIS GO RUNDERWEAR HAMILTON & HARE CASTORE JACKET NIKE TRAIL
CONNECTED WATCH CAFFEINE GELS SHORTS TOWELLING HOOD & BEANIE RUNNING SHOES

Many colleagues swear I tend to be wary of As wet-weather runners The benefits of the right Castore has long been Last September, I ran
by their Garmins and supplementation when know all too well, a red apparel extend beyond my favourite brand for my first trail race – a 25k
Apple Watches. Call me covering long distances. raw undercarriage is an the kit you wear on the outdoor sporting apparel jaunt around Derwent
old-fashioned, but I prefer Frequently, they can occupational hazard. trail. As body temperature and, for winter gallops, Water as part of the
something on my wrist irritate the stomach – an Many a jolly outing has rises during a run, the these two items are my Keswick Mountain Festival.
that feels less like a gizmo. undesirable side effect ended with a perineum blood vessels in your must-haves. The track Naively, I had assumed
A lot of luxury brands have given that running itself is seemingly torched by skin dilate, and blood flow jacket is incredibly that a trail race was much
dabbled in the smartwatch notorious for playing havoc a welding gun, only to increases to promote lightweight, water-resistant like a regular race, albeit
market, but none with the with digestive systems. be assailed by a Black sweat and keep the body and comfortable in on gravel. In fact, it more
grace and poise of Tag (Some refer to this as & Decker sander. cool. But when you’re motion, while the merino closely resembled a
Heuer. Equipped with all ‘runner’s trots’; I call it ‘a Runderwear’s shorts sweaty after a long run, wool in the beanie helps band of weary soldiers
the tech you need to track touch of the Radcliffes’.) are lightweight, anti- your temperature can regulate temperature. fleeing the Viet Cong
your progress, it provides SiS gels cause no such sweat and move in drop quickly, often leading And, as always with through mountainous
various training-intensity problems, tasting more tandem with your to violent shivering. I’ve Castore, they look as jungle. Without Nike’s
modes and full post-run pleasant than most and body, leaving you come to depend on the good as they perform. responsive yet stable
analysis via the app. easily dispatched. completely chafe-free. snug feel of this terry top £165 and £35, Zoom Terra Kiger 7 shoes,
£1,495, tagheuer.com £58.50 for 30, £50, runderwear.co.uk after a long slog. £155, castore.com I wouldn’t have made it.
freewheel.co.uk hamiltonandhare.com £124.95, nike.com

MEN’S HEALTH 125



PT - 03/22 TEST YOUR METTLE

START

THE FINISHER ANDREW TRACEY

SURVIVAL OF MH fitness
THE FITTEST editor and

Don’t ask for whom the bells toll; head of
they toll for thee. The dumbbell training
man-maker is a test of full-body
fitness. So how long can you last? 02 01

THE FORMAT GET UP TO GET DOWN PUSH AND PULL

Combining a dumbbell press-up, With the ground and pound Hit the deck and assume
a renegade row to each hip and complete, it’s time to test your a strong plank position
the best part of a burpee, before stand-up game. Keeping a with your hands on your
finishing with an explosive clean good grip of your weights, dumbbells, shoulder-width
into a thruster, the ‘man-maker’ jump your feet forward, pop apart. Perform a press-up,
rocks your body from head to toe. your hips and drive your feet lowering your chest to the
With the ‘death by’ format, you’re into the floor, standing upright ground between the bells
going to start a running clock explosively, almost as if you’re before driving back up
and do one rep at the start of jumping. Use this momentum explosively. Next, keeping
every minute – adding a rep to to really help you pull your your hips still and your core
each extra minute. Let’s go… dumbbells up and on to your tight, row one dumbbell up
shoulders, before dropping to your hip, pause and return
down into a deep squat, the to the ground before you
crease of your hip passing repeat with the opposite arm.
below your knee.

PHOTOGRAPHY: PHILIP HAYNES. MODEL: ADE YUSUFF AT W MODEL. STYLING: ABENA OFEI. GROOMING: LUCY RIDLEY. GAINS MADE BY ACTIVATING
CLOTHING: NAVY SHORTS, NIKE AT MR PORTER; RED AND GREY PERFORMANCE TRAINERS, VEJA X RICK OWENS THE BODY’S BIG MUSCLE
BODY-FAT GROUPS, MULTI-PART
INCINERATION COMPOUND MOVES SUCH
AS THIS ARE UNMATCHED
FUNCTIONAL
STRENGTH CALORIE BURNERS

GYM-FLOOR 03 04 FINISH
KUDOS
PUT ’EM UP ‘DEATH BY’

Chest, back and legs With time ticking away,
successfully assaulted, rest for the balance of the
shoulders are the final target. first minute. As soon as the
From the bottom of your next minute rolls around, hit
squat position, stand up the deck again for round two.
explosively and, in one motion, This time, perform two full
reps. Carry on in this way,
press your dumbbells adding an extra rep each
upwards, locking them out minute, until you can either
overhead. Slowly lower them no longer fit the work into
back to your shoulders before 60 seconds, or you quit.
reversing the movement all Which will come first?
the way back down to the

ground. All of the above?
Yeah, that’s one rep…



The WORDS BY DAVID MORTON

ONE IMPOSSIBLE CHALLENGE. NO TIME TO TRAIN. GO

GOING AGAINST THE FLOW:
EX-SBS OPERATIVES PUSH MH
THROUGH AN UPHILL BATTLE

A Dance
With The

Devil

The Fan Dance is an infamous
15-mile march to the summit

of a Welsh mountain, designed
to weed out Special Forces

soldiers lacking physical and
mental grit. Think you have

what it takes to last the course?
So did our recruit – at first...

MEN’S HEALTH 129

A The DS have 20-odd marches they
can choose from for the rest of the
magazine journalist, three former course here. But you know, heading
Special Boat Service (SBS) operatives, into selection, that you’re 100% going
one of Great Britain’s most successful up Pen y Fan. It’s written into the hills.’
Olympians, England’s highest-capped
hooker and a Swedish trance DJ met MARCHING ORDERS
at a red phone box in South Wales. The
spot marks the beginning of the Fan Staz and Louis Tinsley, fellow co-
Dance – a 24km route up the highest founder of ThruDark and former SBS
peak in the Brecon Beacons, Pen y Fan, operative, met in 2006 at 40 Commando
down the vertiginous Jacob’s Ladder Royal Marines, when they were in the
on the other side and then along same unit and troop. Louis is the other
a Roman road to a car park. Once side of the Special Forces fitness coin.
you’ve done all that? Well, you turn Longer, leaner and steelily lupine, you
around and go back again, of course. get the sense he could run for days and
probably has. He’s quieter but equally
For the UK Special Forces, the route warm, and it’s clear that the ease he
looms at the end of week one in the enjoys has been hard earned.
first phase of selection, a filter for those
who don’t cut the mustard. It’s a timed They immediately bonded when
march led by the Directing Staff (DS) tinkering with the standard-issue kit
that you must complete carrying a 27kg to make it more fit for the various
pack and an imitation rifle. To pass, you environments in which they found
must finish before the DS, with them themselves. Once they both progressed
or as near as damnit after. The time into the SBS, the process of optimising
allotted is three hours 20 minutes, their equipment for performance in the
though on rare occasions it can be field only accelerated. Having logged 13
slightly longer, if the weather is and 14 years of service respectively, Staz
particularly inclement. and Louis left the military and, as self-
confessed ‘kit pests’, the transfer into
‘The Fan Dance is synonymous apparel was a seamless one. ThruDark
with the Special Forces and it’s started as many brands do: scribbled
probably the best known march on a whiteboard in a front room. The
that we do,’ says Anthony ‘Staz’
Stazicker, ex-SBS sniper and co-
founder of the high-performance
apparel brand ThruDark. With a
compact frame carrying visible
muscle from top to toe, very little
body fat and a lot of tattoos, he is
the definition of Tier 1 fitness. Staz
is quick to smile, fast to laugh and
a happy storyteller.

‘The Fan Dance has always been
there, ever since the old boys were
up and down. They’ve never
tweaked the route, or the weight.

THE AUTHOR (LEFT) WITH SOME
HIGHLY DECORATED HUMANS

130 MEN’S HEALTH

The

THOSE ON SELECTION After some far more stoic trudging on
DO NOT HAVE TIME TO my part, my legs start to loosen up and
SOAK IN THE VIEWS... on the final stretch to the summit of Pen
y Fan, I look around for the first time in
a while. The weather has been kind and
the hills and valleys that surround us
are quite spectacular. I already know
those on Special Forces selection would
not have the time nor energy to savour
the views. I eat a snack and sip from
a flask of scalding coffee.

THERE AND BACK AGAIN

From the summit, the route leads you

down Jacob’s Ladder: equal parts giant

stairs hewn into the side of the hill,

slippery stone path and loose shingle.

Staz surefootedly hops from rock to rock

and across streams, as he chats with

whoever is keeping up at that point.

Once on the Roman road, the only

impediment to progress is Foxy and

Staz having to repeatedly stop for

pictures with groups of teenagers on

a Duke of Edinburgh excursion. Foxy,

a vocal advocate for mental health,

takes the time to speak to a wide-eyed

young man, who tells us of his own

psychological struggles and was

inspired by Jason to walk the Pen y Fan.

He gambols on, beaming and shaking

his head in an effort to compute

meeting the person who inspired

two men cherry-picked private security him to be on this very route.

jobs to help fund the production of their I walk this section with the second

first collection of samples. of ThruDark’s ambassadors, multiple

‘Fast-forward four years and we’re in Olympic and World Championship

‘At the foota 5,000 sq ft unit and medal-winning
cyclist Victoria
doing really well,’
says Staz. ‘We had Pendleton. She is
slight, with the kind
of Jacob’sthe knowledge and of visceral, sinewy
Ladder, eachexperience, plus
we could design, strength that is the
mark of the hyper-
step feels like adevelop and test the elite athlete, and
weighted lunge’kit ourselves. It was a
self-licking lollipop!’ shot through with

Staz’s energy and Louis’ resolve are the same steel as Louis. Her arms are

in action within a few kilometres. The snaked with blackwork tattoos. To

walk up the west slope of Pen y Fan maintain the powerful muscle mass

seems fine, before we drop into a small needed to compete, VP says she had to

valley and the actual ascent begins with squat constantly, even on days directly

its unrelenting burn. The third former before an event, while Chris Hoy would

SBS operator in our group is ThruDark de-load for weeks to ensure that he

ambassador Jason Fox. A truck of a man wouldn’t be too heavy on the bike.

with breeze-block biceps (partially After a break for some pasta and

MH IS INSTRUCTED TO tattooed), he happily trots up the water with electrolyte tablets in the car
TAKE ON SOME FLUIDS
hill like he’s out for a morning stroll.

MEN’S HEALTH 131

The

PEN Y FAN IS THE
HIGHEST POINT IN
THE BRECON BEACONS

highest level, he has hiked with the

park that marks the turnaround point, Kit For Use added burden of the daily aches The ThruDark motto is ‘Endeavour
we start to retrace our steps. As is ever
the way, the return leg goes quicker, Prep for adventure he experiences in his knee, hip and Through Adversity’. It’s what I learn
with energy restocked, conversation in at thrudark.com
flow and the sun now warmer than the back, without a single complaint. going there and back again on the
chilly rays of the early morning. The Skirmish Jacket
for full waterproofing It is this capacity to grin at the spectre Fan Dance and it’s what I take with
Then we arrive at the foot of Jacob’s
Ladder. From the east, it grasps The Charge Trousers of pain and fatigue that is the true power me on the long drive back home. You
upwards at the clear blue sky, the are unrippably stout
shingle and rocky outcrops serving only of ThruDark and its ambassadors. don’t need to be in the Special Forces or
to tenderise my quads for the staircase. Siege Base Layers
Each step feels like a weighted lunge, are warm to the max Despite carrying running a timed
with the different sizes and depths of
the huge treads stealing the gift of ‘The shingle andhalf the weight of march with the
rhythm. In a rash attempt to impress, weight of a large
I lead the group alongside VP, without those on selection, child on your
whom, I am not ashamed to say, I would
have repeatedly stopped and sat down. I reach the phone rocky outcrops
box in nearly tenderise my back to benefit.
At the second summiting, it feels to double the time: quads for the Adversity comes
me as if the Fan Dance is done. But it’s six hours 20 in all shapes
not. On the kilometres of descent into
rolling hillocks, I walk at the back with minutes. My climb to come’ and sizes, PHOTOGRAPHY: MATT HARDY/THRUDARK. SPECIAL THANKS TO LAND ROVER
the last of the ambassadors, ex-England Whoop fitness in all spheres
rugby international and Northampton
Saints stalwart Dylan Hartley. He has no tracker reports the of our lives.
tattoos as far as I can see, unbelievably.
Having forced his body through the burning of 2,585 calories with And it seems to me that endeavouring
mangle of playing in the front row at the
a Day Strain rating of 20.2. I had always to overcome it is more vital now than

thought the maximum possible was 20. it ever has been before.

We spend the evening wild camping ‘It’s not brand-speak,’ says Staz.

next to an old reservoir with Pen ‘It’s an ethos that we all stood by in

y Fan looking over us. As we devour the SBS and it bleeds into everything

a delicious barbeque dinner cooked we do. There is so much in the outdoors

by Dylan, Swedish trance DJ Sven for us to challenge ourselves with

Gudvunsun (whose real name is Paul and find that invaluable connection

and who is brilliantly Welsh) runs between the physical and mental

around a Land Rover waving neon tubes that you only achieve by pushing

as lightsabers while blasting the score your boundaries. You don’t have

of The Force Awakens. (For a change, to fake something if it’s real.’

it’s his legs that are tattooed.)

132 MEN’S HEALTH

MH CLASSIFIED

THE MH DIRECTORY

Look good and feel great with this selection of life-enhancing products

SPRING INTO SHAPE WITH OUR AFFORDABLE HOME FITNESS EQUIPMENT!

With our high quality cardio equipment, weight equipment, and accessories you’ll have no excuse this
spring! Here at JLL Fitness, all our equipment is designed with you in mind, ergonomically designed to
be space-saving and easily transportable. Our equipment is perfect to start up your home gym or even
stock up your pre-existing equipment. We offer buy now and pay later options on our treadmills, exercise
bikes, and muscle-pumping weights. Visit WWW.JLLFITNESS.CO.UK and let us aid your fitness journey
this spring season. Join our spring clear-out with 5% off your order, with code: ‘SPR22’ – Terms and
Conditions Apply. This code is only valid until 31/03/22 and cannot be used with any other discount codes.

AVAIL CREATE THE PERFECT SPORTS ROOM
OR EXCERCISE SPACE ...IN YOUR GARAGE
WATCHES
Dura is Europe’s leading garage interior company, with a wealth of experience
AVAIL combines in creating rooms for fitness, cycling and leisure. With award-winning cabinets,
outstanding design, luxury flooring and wall-storage products, you can transform your space into
premium materials and the room you’ve always wanted and be the envy of your friends! Dura provide
quality craftmanship everything from design and planning, to manufacture and installation.
to create statement For a FREE brochure or to arrange a FREE home design consultation call
watches for men and 01280 707328 or go to www.duragarages.com/h4men.html
all without typical Instagram: @duragarages
industry mark-ups;
proving that well-
made, stylish watches
do not need to cost the
earth.
With its ‘Collection
Range’ models starting
at just £45 and its
premium ‘Signature
Range’ models starting
at £75, AVAIL is the
perfect place to find
that missing accessory
to finish off your look,
or to find the perfect
gift for that someone
special.

Shop: www.availwatches.co.uk and follow on IG: @availwatches
Receive 15% off across the store with code ‘MENSHEALTH’ (expires 30/04/22)
Model shown: The Kiros – Grey in Vintage Brown, £89
Shot: Jay Cole @criticalcreations

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

MH CLASSIFIED

THE MH DIRECTORY

Look good and feel great with this selection of life-enhancing products

NUTRIVIVE: ALAN’S STORY

THE spark had gone out of electrician Alan Gordon’s life after suffering years of “The Nutrivive CBD oil has made a massive difference and it’s changed my life.
pain in his knees. That was until he started taking daily drops of Nutrivive CBD
oil, which has taken away the agony and in his own words – changed his life. “I’ve been able to stop taking pain killers as the agony in my knees has almost
completely gone.
Alan, aged 31 began feeling chronic pain in his knees when he was in his early
20s. Doctors, chiropractors and physiotherapists couldn’t diagnose the problem “I’ve got my life back and I feel normal again after all these years.
nor find a cure and he was advised to take various forms of painkillers.
“I would say to anyone who is suffering chronic pain to give Nutrivive CBD oil a
Alan, from Renfrewshire, in Scotland reckons his knee problems began because try. They’ve got nothing to lose and it could make all the difference to their lives
he’d spend hours every day kneeling on the ground working as an electrician on as well.”
building sites.
Nutrivive is a Scottish-based company run by brothers, John and Harry
Alan says: “Although the medication dulled the pain for a short time, the McDonough and their premium CBD oil contains an element of the cannabis
constant throbbing in both my knees would soon return. The pain was almost plant, called cannabidiol. This is the part of the plant with pain relieving, calming
unbearable at the end of every working day. and healing properties.

“My partner suggested I should try taking drops of the Nutrivive CBD oil under The oil is legal, safe and non-addictive, as it doesn’t contain the THC compound
my tongue, as she’d heard of people suffering chronic pain who had been helped that gives the ‘high’ associated with smoking cannabis.
by taking CBD.”
Every batch of Nutrivive CBD oil is triple-tested for quality in one of Europe’s top
“I was at my wits end and the Nutrivive CBD oil was one last throw of the dice to testing facilities.
try to stop the pain.
John McDonough said: “We started Nutrivive to help others and show them the
“I started taking two drops of 1000mg under my tongue every morning and power of CBD.
night. I was hardly halfway through the first bottle when I didn’t feel as much pain
in my knees at night after work. And as the weeks went on using the CBD oil, the “Some of our customers’ stories have been quite remarkable, but not
pain almost disappeared altogether. uncommon.

Alan continues: “To check if it was the CBD oil that was making the difference, His brother, Harry added: “We are just so happy for Alan and all of our other
customers who have seen life-changing results from using Nutrivive CBD oil.”
I decided to stop using CBD, but very quickly the pain came back and I couldn’t
wait to start using the it again and I upped the dose to 1500mg. Go to www.nutrivive.co.uk for more information on CBD oil and its health
benefits.

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

MH CLASSIFIED

FOUNDED BY UK SPECIAL FORCES
FOR THOSE IN THE ARENA.

HMG Clothing was founded 4 years ago by a serving member of UK Special Forces
(SBS). Whilst remembering those before us who fought in the arena of armed conflict,
the company seeks to create apparel reflecting the Stoic principles of combat.
“To help keep perspective within this modern world, we post first-hand accounts that
vividly describe the horrors and misery that trench warfare and close combat can bring,
whilst also writing articles about the unparalleled acts of bravery carried out by those
before us that have afforded us the freedoms that we all enjoy today.”
Richie – Founder of HMG Clothing.
Having joined the Royal Marines at 19 and Special Forces aged 23, during which time
deploying on 5 operational tours, the company’s founder Richie draws upon much of his
own combat experiences and stoic mindset (the mindset of enduring hardship without
complaint and accepting death as a natural part of life) that he adopted during his
career, and utilizing them to create the brand designs; with the brand itself inspired by,
and recognizing those that step forward and take action – those in the arena.

To find out more and hear the full story behind the brand head over to
their website www.hmgclothing.com and follow them on social media:
Instagram: hmg_clothing and Facebook: hmgclothing
“It’s not the critic that counts”.

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

MH CLASSIFIED

THE MH DIRECTORY

Look good and feel great with this selection of life-enhancing products

EMPOWER YOUR PERFORMANCE
WITH OUR MULTIVITAMIN

Want to feel supported on your goal of
improving your fitness in 2022?
Millions of people across the U.K. have
committed to prioritising their health and
fitness this year. However, a lot of miss out on
potential improvements due to their nutrition.
With hakamount's Daily Driver multivitamin,
you'll have all the support you need to reach
your goals.
Started back in 2020, hakamount launched
their natural multivitamin to empower your
pursuit of performance. Josh, their founder,
started by packaging orders in his bedroom
but has since expanded and is now selling to
people across the country.

hakamount based their multivitamin formula using robust scientific research to
ensure every vitamin plays a role. Unlike many other multivitamins, they don't
use 40 different ingredients. Instead, they use 10 core vitamins that are proven
to support your immune system, energy levels or muscle function.
In addition, hakamount's multivitamin doesn't use any artificial ingredients, so
you can rest assured you're only consuming high quality vitamins and nutrients.
hakamount provide a well-researched, affordable and convenient
(only 2 capsules per day!) multivitamin to ensure you have everything you need
to smash your goals this year.
Want the cherry on top?
You can use our exclusive discount for 10% off simply by entering
'MensHealth10' at checkout! This is a limited time offer and expires in March
2022.
Shop now at www.hakamount.co.uk

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

MH CLASSIFIED

TACKLE ERECTILE DYSFUNCTION & BREAK THE SILENCE

Clinically proven treatments help to make sex satisfying again.

Did you know 1 in 5 people aged 20 to 80 suffer from erectile dysfunction (ED). We all need to start discussing this reticent matter. Thankfully, ED symptoms are
relatively easy to treat with the help of medication.

1 CLINICALLY PROVEN TREATMENTS 3 BUYING ONLINE

• Treatments have been available for • Ease of buying medication on the
decades. ED treatments (such as internet seems like a no-brainer.
sildenafil and tadalafil) increase blood The trickier part is to make sure what
flow to the penis making it easier to you’re buying is safe.
achieve harder, longer lasting erections. Tips: purchase from a UK GPhC
Registered Online Pharmacy
2 BRANDED VS GENERIC like The Family Chemist.

• Viagra or Cialis are brand 4 FROM 64p PER TABLET, DISCREET,
names. Sildenafil and Tadalafil are FREE, EXPRESS DELIVERY
active ingredients and generic version of
the brands. As both Sildenafil and Viagra • All our ED tablets are available online
contain the same active ingredient they so you can get a free consultation
are both effective treatments. without needing to see a doctor.

EXPLORE THE FULL COLLECTION @
thefamilychemist.co.uk

20% OFF NOW MIN £30 SPEND WITH CODE: MENS20
Sign up to our newsletter for more promotional codes and events.

GO OFF ROAD
THE RIGHT WAY

Founded in the UK by ultra-
runner enthusiast Lee,
trail-running.co.uk began
life with one goal: share the
enjoyment of off-road running to
the masses, the right way!
It was during one of those long
runs, Lee had his lightbulb
moment, why not start an online
store dedicated to trail running
he thought. Putting in the
hard work so others wouldn’t
have to, stocking everything
any trail runner enthusiast or
professional could ever
need all in one place –
Trail-running.co.uk. You’ll
find everything from clothing,
hydration gear, sunglasses, foam
rollers and much more.
To find out more and shop visit
www.trail-running.co.uk
Offering a no-quibble free
money back guarantee for up to
12 days once you have received
your purchase.

To advertise in this feature call Hearst Magazines Direct on 020 3728 6260

A SPORTS DOCTOR’S
GUIDE TO…

MUSCLE HEALTH

Professor Andy Galpin’s goal is to still be active at age 90 or 110. But how?
Here, he shares his tips to maintain muscle quality – by which he means their
strength and size – so you can stay on the move, living longer and stronger

01 GET ENOUGH 03 SPLIT YOUR of your training should 05 USE HEAT INTERVIEW: ANDREW HEFFERNAN. ARTWORK: PETER CROWTHER AT DEBUT ART
PROTEIN ROUTINE SMARTER focus there. And don’t be TO NOURISH
so fixated on the exercise or YOUR MUSCLES
One of the biggest drivers To be efficient, I usually the device. Kettlebells and
of ageing-related health default to total-body workouts, bands aren’t magic. None When I’m trying to enhance
instead of a split routine, of this stuff matters as much recovery, I like heat, which
issues – even diabetes – is because you hit more muscle, as people think. Execution, increases blood flow. It’s
a loss of muscle quality. To more often. Almost 60% consistency and how hard practical – you don’t have
of your muscle mass is below you’re trying matter most. to know where to place the
counter that loss, protein your belly button, so 60% electrode or rub the cream.
is the jam: it provides the You just get in a bath and
building blocks for muscle everything is taken care of:
tissue and increases protein waste products come out
synthesis for muscle growth. of the muscles; nutrients
A gram of protein per pound go in. Get your body really
of body weight every day hot in a bath or sauna for
is good, but I’ll usually do 15 to 20 minutes – a shower
more than that. As you get probably won’t do it.
into midlife, you become
desensitised to the same THE EXPERT
Professor Andy
stimulus. So, past age Galpin teaches
40, shoot for 1.3g or muscle physiology
even 1.5g per pound. at California State
University, Fullerton,
02 GO BEYOND and is a coach to elite
A WEEKLY PLAN strength athletes.

As you age, recovery is 04 EXPERIMENT
slower: the activation of WITH RECOVERY

DNA to regrow muscle There’s not a lot of clear
tissue and the transit of science behind recovery
waste products out of the products that help your
muscles repair after working
muscles are slower. out, yet there’s some merit
Testosterone is typically to them. I think there’s
lower. So while younger strong potential for CBD
folks can follow a weekly and use Soul CBD Rapid
rhythm – legs on Monday, Relief Cream. I’ve used
back on Wednesday, etc – Normatec boots for years,
as you get older, it behoves which increase circulation
you to think that a rotation in your legs, and Marc Pro
might take 10 or 14 days. electrical stimulation. Cryo
can be okay for muscle
Plan what you want to soreness, but a 10-to-15-
accomplish every month minute ice bath in 10°C
– strength work, cardio, water is far more effective.

HIIT – but don’t worry
about doing things on
the same day of the week.
If I’m sore and tight on
a day I was going to do
intervals, I’ll do the sauna
or Jacuzzi, then do the
intervals the next day.





48-PAGFEMRAENUEA!L

TURN UP THE
HEAT ON YOUR
FITNESS GOALS

A Beginner’s Guide To

Getting Back In Shape





ALL YOU NEED 10BODY-WEIGHT
FOR A LEANER, EXERCISES FOR
FITTER BODY BUSY MEN P20
IN SIX WEEKS

Losing weight means something
different to everyone. Perhaps
you’re looking to finally be rid
of last year’s love handles, or just trim
enough fat to sculpt the abs you’ve
always promised yourself. Maybe your
mission is larger in scale and you want
to be a fitter, healthier, happier man and
reveal the overdue you. Whatever your
goal, MH has everything you need to get
the wheels in motion and keep you on the
path until your destination is reached.
Busy day? Try our half-hour circuits to
burn fat fast. Can’t make the gym? Don’t
bother: our simple body-weight moves
will cull calories from the comfort of home.

With the hard graft over, we’ve made
eating lean easy, with transit-friendly
meals that will fuel your fitness while
keeping those macros in check. We’ve
even thrown in some natty pills and
powders proven to support your efforts.
The only things you need to cut out are
your excuses. Do that and you have
nothing – or, rather, everything – to lose.
David Morton, Executive Editor

EDITOR Toby Wiseman
CREATIVE DIRECTOR
Declan Fahy
EXECUTIVE EDITOR
David Morton
PICTURE EDITOR
Sarah Anderson
DESIGN Steven Beech,
Nick Edwards
COVER ARTWORK Sean
Freeman

4 MEN’S HEALTH

10WAYS TO 09MOVES TO HELP
MAKE SERIOUS YOU SHAPE UP
WEIGHT LOSS IN 30 MINS P7
SIMPLE P29
06MEALS
THAT CUT
CALS, NOT
FLAVOUR
P14

12PROVEN SUPPS
FOR FAT LOSS
P40

08BITS OF KIT
THAT BURN
FLAB FOR
YOU P26

MEN’S HEALTH 5



PT – 03/22 STAGE 1 30-MIN QUICK-FIRE WORKOUT

MAKE SHORT A
WORK OF
INTERVALS 01

High-intensity interval training 25m SPRINT
might grab the headlines, but if 20-30 SECS
you’re new to fat loss or short 40-SEC REST
on time, HIIT isn’t always best.
Supramaximal interval training Muscles worked
(SMIT) achieves more with less
effort, and half an hour is enough Sprinting trumps jogging
to swing the war on fat in your for calorie burn, so leave
favour. Come out firing your old self in the blocks.
Measure out 25m with two
HOW IT WORKS STAY LOW FOR MORE POWER markers, then set up at one
end in a three-point stance:
Do this circuit twice to B knees bent and one hand
finish the whole workout on the ground (A). Explode
in 30 mins. Rest fully after off the mark and sprint as
each all-out effort, so fast as you can to touch the
your body has time to other marker (B). Repeat for
recuperate. For the best 20 to 30 secs, then rest – by
fat-burning results, aim which we mean do nothing.
to complete this session
three times a week MEN’S HEALTH 7

TIME 30 MINS
CAL BURN 450-550
LOCATION HOME OR GYM
LEVEL EASY

PT – 03/22

A 02

FEEL THE SQUEEZE FOR HIGH-DEF PECS PRESS-UP
20 REPS IN 20 SECS
80-SEC REST

Muscles worked

It’s a basic move, yes,
but firing out reps at pace
upgrades the body-weight
staple by activating the
oft-neglected fast-twitch
muscles in your back, arms
and chest. Set up with your
hands at shoulder width
(A) and bend your elbows
to lower (B). When your
chest touches the floor,
push up. Shoot for 20 reps
to get your heart rate up.

STRETCH
YOURSELF

Basic moves are easier to
cheat on. Ensure you feel
the stretch across your

chest on each rep

B

8 MEN’S HEALTH

EIGHTS STAGE 1 30-MIN QUICK-FIRE WORKOUT

03

TUCK JUMP
15 REPS IN 20 SECS
80-SEC REST

Muscles worked

Now take your fat-burning
plan vertical. Stand with
your feet at shoulder width
and bend your hips and
knees to lower. When your
thighs are parallel to the
floor (A), jump as high as
B you can while tucking your
knees to your chest (B).
Land with soft knees and
drop straight into the next
rep. If your legs burn, you’re
working hard enough.

A TAKE YOUR CALORIE BURN TO NEW H

04 AKEEP YOUR ELBOWS UP
B
BAND ROW
30 REPS IN 20 SECS MEN’S HEALTH 9
80-SEC REST

Muscles worked

Loop a resistance band
over a fixed object at
shoulder height and pull
towards you explosively,
drawing your shoulder
blades together (A). Now
release to the start (B)
– keep your core tight,
without rounding your
shoulders too much, to
sculpt those abs in the
process. Try to complete
all 30 reps with proper form.

PT – 03/22

DYNAMIC
MOVEMENT

A Rather than just slogging

through it, try to focus

KEEP YOUR BA on each stage of the
move separately

CK STRONG

B

05

BURPEE
15 REPS IN 20 SECS
80-SEC REST

Muscles worked

You might remember this
one from PE. But performed
correctly, the burpee is a
full-body fat-burner as good
as any newfangled move.
Begin in a squat with your
hands on the floor between
your feet (A). Kick your
feet back into a press-up
position, then jump them
back to outside your hands.
Leap as high as you can (B)
and land with soft knees.

10 MEN’S HEALTH