2022-03-01 Men's Health UK

STAGE 1 30-MIN QUICK-FIRE WORKOUT

A ROTATIONAL
TOES SHOULD POINT FORWARD PLANE

Any twisting move targets
your obliques, on the
side of your abs, for
a trimmer silhouette

06

TIGHT ROTATION
20 REPS IN 15 SECS
60-SEC REST

Muscles worked

By this stage you should
be blowing hard. If not,
use music to increase and
maintain the tempo of each
move. Place your hands
together in front of you
at chest height, elbows
straight (A). Imagine there
is a wall either side of your
shoulders, and move your
hands back and forth to
touch these walls as fast as
you can (B). Your abs will
B be like bricks before long.

MEN’S HEALTH 11

PT / 00.2020 07

A BODY-WEIGHT SQUAT
20 REPS IN 20 SECS
80-SEC REST

Muscles worked

Squeeze out a few more
calories by turning your
focus back to your larger
lower-body muscles. With
your feet at shoulder width
(A), bend at the hips and
knees to lower as deep as
you can (B). Keep your
back straight and try not
to let your knees turn in.
Blast through your reps,
then rest before tackling
the final two moves.

HEAD UP AT A

LL TIMES

B

USE YOUR
HEELS

The push back up should be
channelled through your
heels, not toes, to keep
your spine strong

12 MEN’S HEALTH

STAGE 1 30-MIN QUICK-FIRE WORKOUT

A 08

BENT KNEES HELP B BAND PUNCH
20 REPS IN 10 SECS
40-SEC REST

Muscles worked

Dig out that band and
fix it at shoulder height.
Hold an end in each
hand and set up in
a staggered stance
with your back towards
the attachment point,
elbows bent (A). Punch
straight forwards with
one arm and then the
other as fast as you can
for 10 punches in total
(B). Swap your feet over
and do 10 more. This
kind of ‘hit’ is permitted.

A USE A STEADY RHYTHM

WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: CHRIS ROBERTS AT VDL 09 B
MODELS; VANDERLAMMIE.COM. STYLING: STEVEN BUCHAN. GROOMING: SUSANA MOTA
MOUNTAIN CLIMBER TURN TO PAGE 37
30 REPS IN 15 SECS FOR YOUR BESPOKE
40-SEC REST WORKOUT PLAN

Muscles worked MEN’S HEALTH 13

Drop down to the floor and
fight the urge to roll away
to safety. Keep your arms
straight but not locked and
lift your glutes. Alternate
between bringing your left
knee to your right elbow
(A) and vice versa (B). Do
your 30 reps, 40-sec rest,
then – we’re sorry – repeat
the full circuit. Done? Turn
the page and get stuck into
a lean, post-workout meal.

PT – 03/22 BETTER THAN…

FAIL TO PREP, SAUSAGE & EGG McMUFFIN
PREP TO FAIL
MH’s snack contains less
Your post-workout calorie burn can sat fat than your hangover
get iced by the high-street chiller. go-to, but feels (almost)
These Tupperware-friendly
alternatives pack a meal deal as indulgent
of fat-loss nutrients – and
they taste pretty fine, too

BREAKFAST #1

EGGS FLORENTINE
& TOMATO PESTO

A protein-rich breakfast will
sidestep mid-morning cravings
and slash your calorie toll, the
Uni of Louisiana reports. But
your usual McMuffin, this ain’t...

METHOD GREEN LIGHT

01/ Wilt the spinach in a pan, Iron and B vitamins
then add the yoghurt and pesto. aside, spinach
Stir, then take it off the heat. also contains
02/ Poach the eggs for 3 to 4 hunger-curbing
mins in a separate pan of water thylakoids, which
with a dash of vinegar and pinch scientists in
of salt. Toast your muffins. Sweden found
03/ Cooking for one? Pop half supported dieters
a muffin in your lunch box and with weight loss.
top with the spinach and an
egg. Dig in before the workday.

SERVES 4 NUTRITION SUNNY OUTLOOK

• Big bag of 225 A serving of sun-
spinach dried toms packs
Calories a quarter of your
• 100g Greek manganese RDA,
yoghurt 14g which aids blood
sugar control.
• ¼ jar sun- Protein You won’t miss the
dried tomato pre-lunch slump.
pesto 19g

• 4 eggs Carbs
• 1 tsp vinegar
• Pinch of salt 3g
• 2 English
Sat fat
muffins

14 MEN’S HEALTH

FUEL YOUR TRANSFORMATION

BREAKFAST #2 FORZA BRAZIL

NUTTY GRANOLA Be sure to include
WITH BERRIES Brazilians in your
winning team. The
Prefer sweet to savoury? nuts support your
Make the morning crunch time thyroid function –
for excess weight. PLOS One the gland that keeps
journal reports that nut eaters your metabolism
are 40% less likely to be obese. running fast. Score.

METHOD MANUKA UP

01/ Combine your favourite As well as making
nuts in a bowl with the oil and your porridge more
a small pinch of salt. Add the palatable, manuka
honey and toss to coat them. honey is a potent
02/ Pop the lot on a tray and cold-fighter, shows
bake in the oven for 25 mins. Mix Nagasaki Uni. Your
with the oats, seeds and fruit. excuse for missing
It’ll keep for around three weeks workouts is shot.
in a cool, air-tight container.
03/ If you squeezed in an early
gym session, take a handful to
work and top with milk – almond
or otherwise – at your desk.

SERVES 8-10 NUTRITION

• 200g nuts 450
• 100ml
Calories
sunflower oil
• Pinch of salt 12g
• 75ml honey
• 400g rolled Protein

oats 46g
• 75g sesame
Carbs
seeds
• 200g dried 4.5g

mixed Sat fat
berries
• Splash of
almond milk

BETTER THAN…

PRET HONEY GRANOLA POT

This provides more slow-
release energy per bite,
plus a bonus extra 2.5g

of nutty protein

MEN’S HEALTH 15

PT – 03/22 SUPER SEED

CRAN-TASTIC With 4g of protein
and 2g of mono-
Sate your sweet unsaturated fats
tooth while topping per tablespoon,
up on vitamin C. pumpkin seeds fill
Arizona State Uni you up and out in
found the vit helps the right places.
you oxidise 30% Heap them on.
more fat during
moderate exercise. LUNCH #1

BETTER THAN… CRANBERRY &
WAITROSE COUSCOUS & QUINOA SALAD
ROASTED VEGETABLE SALAD
Supermarket offerings often
Score 5.5g more protein per harbour sugary sauces and
portion and avoid the lack substance. Whip up this
till-queue stress veggie lunch for low-GI energy
and a micronutrient punch.
16 MEN’S HEALTH
METHOD

01/ Grate the carrot and toss
with the quinoa, cranberries
and seeds, then dress in olive
oil, vinegar, juice, zest, plus
a pinch of sea salt and pepper.
02/ Scoop into iceberg lettuce
leaves, top with fresh torn mint
and wrap it up, burrito style.
03/ Keep your faux-Mex feast in
the office fridge to devour later.

SERVES 2 NUTRITION

• 1 carrot 280
• 150g quinoa,
Calories
cooked
• 50g dried 9g

cranberries Protein
• 2 tbsp
35g
pumpkin
seeds Carbs
• 1 tbsp
olive oil 2g
• 1 tsp red
wine vinegar Sat fat
• 1 tsp fresh
lemon juice
• Pinch of
lemon zest
• Pinch of salt
and pepper
• Lettuce and
mint leaves
to serve

FUEL YOUR TRANSFORMATION

LUNCH #2

TURKEY, BEAN &
KALE WRAPS

Kale might not trump tortilla for
snack factor, but it adds vital
vitamins for near-zero calories.
Plus, kidney beans are shown to
aid the breakdown of stored fat.

METHOD

01/ Finely chop the peppers
and cucumber and mix with the
beans, seeds, oil and vinegar.
02/ Lay the kale leaves on a flat
surface and spoon the veggie
mix over the top. Add a grind of
pepper or pinch of chilli flakes
if you want to give it a kick.
03/ Top with the turkey and wrap
it up. Stick it in your lunch box
for an instant hunger-pang fix.

BETTER THAN… SERVES 2 NUTRITION
TESCO CHICKEN CAESAR WRAP
• 2 peppers, 455
With far fewer carbs but roasted and
near double the protein, jarred Calories
MH’s recipe keeps you
• 1 small 38g
fuelled for longer cucumber
Protein
OH KALE, YES • 100g kidney
beans 26g
The health hipster’s
brassica earned its • 1 tbsp Carbs
day in the spotlight. sesame
It’ll knock your RDA seeds 3.5g
for vit K out of the
veg garden and • 1 tbsp Sat fat
speeds the body’s olive oil
detox process.
• 2 tsp
BIRD BRAIN balsamic
vinegar
Turkey’s amino acid
tryptophan helps • 1 kale head,
the brain gobble up de-stemmed
serotonin. Studies
by MIT found that • 250g turkey
elevating levels of slices
this hormone kills
carby cravings.

MEN’S HEALTH 17

PT – 03/22

DINNER BETTER THAN…
KFC ORIGINAL RECIPE SALAD
ZESTY CHICKEN &
AVOCADO SALAD Even The Colonel’s lightest
has twice our carb count.
Late shift? Your quick chicken MH’s fruit reigns over
dinner doesn’t have to come KFC’s croutons
in a bargain bucket. Prep this
the night before and reward RAD RESULTS
your body after a tough day.
Clocking in at just 16
METHOD calories per 100g
(they’re mostly
01/ Sit the chicken in a large water), these are as
pan with 200ml of salted water. close to ‘negative
Bring it to the boil, then turn off calories’ as food
the heat and leave it for 15 mins. gets – but infinitely
02/ Peel the grapefruit and cut tastier than celery.
the segments into bite-size
pieces. Put these in a bowl with BITTER MEDICINE
the avocado, radishes and basil.
03/ Drain and slice the chicken A sour ingredient
breasts, before combining with that delivers pretty
the grapefruit salad. Serve on sweet results:
lettuce leaves for a dinner that grapefruit flavonoids
looks, tastes and does good. help the liver use up
stored fats, found
SERVES 4 NUTRITION a study by the Uni
of Western Ontario.
• 2 chicken 270
breasts,
skinless Calories

• 1 ruby-red 40g
grapefruit
Protein
• 1 avocado,
cubed 9g

• 4 radishes, Carbs
thinly sliced
1.5g
• Handful
of basil, Sat fat
chopped

• Mixed
lettuce
leaves

18 MEN’S HEALTH

PRE-BED SNACK FUEL YOUR TRANSFORMATION

MANGO CHICKPEA WHITE CHOICE
SWEETENER
Yes, it’s high in sat
Round off your evening with fat, but not the kind
a hassle-free snack that’s you’d find under
nutrient-rich and calorie-poor. the Golden Arches.
Its slow-acting carbs should Coconut fats deliver
cull any dessert cravings, too. a sugar-like energy
hit, without going
METHOD nuts on your belly.

01/ No cooking required here. THE THIN WEDGE
Rinse the chickpeas and mix
with the lemon juice, olive oil, Squeeze out your
onion and mango in a bowl. sugar cravings.
02/ Sprinkle over the grated The natural acids
coconut, adding a few grinds in lemon juice buffer
of freshly ground black pepper. the release of glucose
03/ Chill it in the fridge for an from carbohydrate,
hour, so it has time to marinate so you store less
in the juice. Tuck in when the of it overnight.
after-dinner toast urge pops.
BETTER THAN…
WORDS: MEN’S HEALTH. PHOTOGRAPHY: DAN MATTHEWS. FOOD STYLIST: NATALIE THOMSON SERVES 2 NUTRITION SAINSBURY’S EXOTIC FRUIT

• 200g 230 Ours has more blood
chickpeas, glucose-stabilising fibre and
drained Calories
protein than supermarket
• 1 tsp fresh 8g fruit pots – and
lemon juice less sugar
Protein
• 1 tsp olive oil MEN’S HEALTH 19
• ½ red onion, 30g

thinly sliced Carbs
• 150g mango,
2.5g
sliced
• ½ tbsp Sat fat

coconut,
grated
• Black pepper,
to taste

PT – 03/22

THE BODY-WEIGHT
CALORIE BURNER

Don’t let treadmill queues stall your weight
loss. This session targets all your major muscle
groups to wipe out as many calories as possible
in 45 minutes, from the comfort of home.
All you need is a resistance band. Let’s go…

HOW IT WORKS A

Perform Circuit A twice FRONT KNEE O VER TOES
with 2 mins rest in between,
then repeat for Circuits B B
and C. Finish each session
with the pyramid set (D). A/01
Just because you’re at
home doesn’t mean you SPLIT SQUAT
can’t work hard. Complete 10 REPS EACH SIDE
five workouts a week
TIME 45 MINS Muscles worked
CAL BURN 600-700
LOCATION HOME Place a chair behind you
LEVEL MEDIUM and stand with one foot 2ft
to 3ft in front of the other,
20 MEN’S HEALTH back foot on the seat (A).
Keeping your front heel
firmly on the floor, bend
the knee of your front leg
to lower yourself as far as
possible (B). Push back up
through the heel to return
to the start. Do 10 on each
leg, then go on to the next
move without a break.

STAGE 2 45-MIN GYM-FREE CIRCUIT

A/02 A

ROTATIONAL PRESS-UP SLOWER IS TOUGHER
8 REPS EACH SIDE
B
Muscles worked

Adding a twist challenges
your core, roping in extra
muscle around your middle
to burn through body fat.
Start in a regular press-up
position and bend your
elbows to lower towards
the floor (A). Straighten
to push up, raise your right
arm and reach towards the
ceiling (B). Hold for a beat,
then slowly lower to the
start position. That’s 1 rep.
Alternate sides each time.

A

STOP YOUR HIPS SAGGING B A/03

LONG-LEVER PLANK
30 SECS

Muscles worked

Stay on the floor and bring
your legs together, elbows
beneath your shoulders.
Rest your weight on your
knees and forearms (A).
Slowly move your forearms
away from your shoulders,
rise up off your knees and
hold (B). The further you
lengthen the plank, the
more you’ll work those
soon-to-be-muscled abs, so
fight the wobble. Rest for 2
mins, then go back to A/01
and repeat the mini circuit.

MEN’S HEALTH 21

PT – 03/22 DON’T TOUC B/01

A REVERSE LUNGE
H THE FLOOR 10 REPS EACH SIDE

Muscles worked

Circuit B places greater
demands on your balance,
calling your stabilising
muscles into action and
B shedding extra weight.
Stand with your feet at hip
width (A). Raise your hands
and take a big step back
with your right foot, bending
your left knee until your
thigh is parallel to the floor
(B). Your back should stay
straight. Step forward into
the starting position and
repeat the lunge, switching
legs with each rep.

B/02 B

SHOULDER Y PUMP UP, NOT OUT
15-20 REPS
A
Muscles worked

Targeting your shoulders
will give the rest of your
body a moment of respite
– which you’ll be grateful
for when you progress to
the next move. Stand on
a resistance band, crossing
it over to hold an end in
each hand (A). Now raise
your arms until they’re
roughly 45 degrees from
the floor in a Y shape (B).
Don’t bend your elbows.
Slowly lower to the start.

22 MEN’S HEALTH

VALUE STAGE 2 45-MIN GYM-FREE CIRCUIT
YOUR CORE
B/03
Flexing your abs, even on
basic moves, protects you CLOSE-GRIP PRESS-UP
15 REPS
from injury. And means
you can skip sit-ups Muscles worked

A Your triceps are the largest
muscles in your arms and
elevating your feet places
more strain on them, which
keeps your heart rate high.
Place your hands together
(A) – this directs the load
away from your pectorals.
Lower until your chest is
almost touching the floor
(B), then straighten your
arms forcefully to return.
Finish 15 reps, even if you
take a break. Rest up,
then start again at B/01.

HIGHER = HARDER

B

PT – 03/22

C/01P, THEN BACK

AB SNAIL
8 REPS

Muscles worked

Let’s be honest, abdominal
definition is a fairly nice
by-product of weight loss.
This move will take care
of that for you. Set up in an
L-sit position: legs together
B and hands behind you,
fingers pointing back (A).
Squeeze your shoulders
and glutes as you lift your
hips off the floor, then use
your abs to pull your hips
back through your arms as
far as possible (B). Slowly
A LIFT U reverse to the start. Repeat.

C/02 B

SHOULDER T
20 REPS

Muscles worked

A gentle finisher, so you’ll POINT YOUR THUMBS DOWN
feel ready for the repeat.
Cross the band in the same A
position as last time (A).
Keeping your arms straight,
raise them until they’re at
90 degrees to the ground
and form a T (B). Slowly
lower to the start position.
Enjoy your 2-min breather,
then do another 8 ab snails.
When you’ve been through
both moves twice, it’s time
for the final – and special
– part of the workout...

24 MEN’S HEALTH

A STAGE 2 45-MIN GYM-FREE CIRCUIT

STEP FORWARD FORCEFULLY D/01

B EXTREME CLIMBER
SET 1 2 3 4 5
D/02WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: CHRIS ROBERTS AT VDL A REPS 20 18 16 14 12
MODELS; VANDERLAMMIE.COM. STYLING: STEVEN BUCHAN. GROOMING: SUSANA MOTA B
BASTARD Muscles worked
SET 1 2 3 4 5 FEEL FREE TO SHOUT ITS NAME IN VAIN
REPS 10 9 8 7 6 Well, these moves aren’t so
much ‘special’ as ‘horrible’.
Muscles worked But your metabolism will
be primed to run as fast as
Last one, albeit performed possible in the hours after
many times. From a squat, your session. Set up in the
kick your feet back so you top part of a press-up, arms
end in a press-up position. straight but not locked (A).
Do a press-up (A), then Bring your right foot up to
jump your feet back to your your right hand (B), then
hands and leap as high as alternate sides. Do your set
you can (B). Land with soft of 20 reps at a steady pace
knees then drop into the so you don’t burn out, then
next rep. Do 10, then go drop for the bastards.
back for 18 climbers until
your fat-burning pyramid PERFECT
sets are complete. Then FORM
collapse on your sofa.
Keep your spine and neck
straight throughout, even

when you’re tired, to
spare your back

TURN TO PAGE 38
FOR YOUR BESPOKE
WORKOUT PLAN

MEN’S HEALTH 25

PT – 03/22 01

KIT FOR NO MORE
PURPOSE SKIPPED REPS

Fancy gear isn’t a necessity This smart rope’s
for weight loss, but a good
home set-up can help boost digital timer and
your workout motivation.
Here’s our pick of the best revolution counter
classic kit on the market,
plus a few choice upgrades make tracking your

workouts a doddle.
Multifun Skipping
Rope, £14.99,
amazon.co.uk

02 03

THE BEAST JUMP THROUGH
FROM THE EAST THE SCOOPS

The Russian-born Some days, you need

one-stop shop for that extra push. This

a serious calorie burn, supp uses a unique

the kettlebell is more time-release tech.
MyProtein
space-savvy than The Pre-Workout+,
£39.99,
a 7ft barbell. Time to myprotein.com

join the swingers’ club.
Bulldog Gear Box
Kettlebell (24kg),
£70, bulldoggear.com

26 MEN’S HEALTH

04 HOME IMPROVEMENTS

DEFY GRAVITY 05

With 90cm of wall BAND AID

clearance, this design Add resistance to your
body-weight moves
affords you a plethora for a bigger burn – with
some muscle-sculpting
of options beyond side effects.
Milky Way Resistance
simply hoisting Bands, £23.25 for four,
amazon.co.uk
yourself up and down.
Wolverson Wall
Mounted Pull-Up
Bar, £229.99,
wolverson-
fitness.co.uk

06 07 08

SHAKE IT UP TRAIN SMART BODY-WEIGHT
SIDEKICKS
A shake combining No room for racks
Parallettes are
a well-dosed set of iron? No problem. a space-efficient
way to increase
of evidence-backed These space-saving your repertoire of
movements: dips,
ingredients. There’s no bells offer an adjustable inverted rows and
L-sits, to name a few.
school like the old school. range from 2kg to 36kg. Gravity Fitness XL
Maximuscle Cyclone BodyMax 36kg Pro Parallettes, £64.95,
All-In-One Protein Selectabell 18-in-1 gravityfitness.co.uk
Powder, from £35, Dumbbell Set,
maximuscle.com £998, powerhouse- MEN’S HEALTH 27
fitness.co.uk

WORDS: MEN’S HEALTH. PHOTOGRAPHY: JOBE LAWRENSON



PT – 03/22 STAGE 3 60-MIN RESISTANCE SESSION

FIRE UP YOUR 01
METABOLIC
AFTERBURN BARBELL LUNGE
10 REPS EACH SIDE
This one’s heavy going and you’ll need
an hour to get through it. But by using the Muscles worked
foundation moves of weightlifting to
shunt blood from the top half of your No chance of easing into
body to the bottom and back, you’ll keep things here, we’re afraid.
your metabolism torching fat all day long. Stand with your feet
Your weight loss is about to go nuclear hip-width apart and rest
a loaded barbell across
A the front of your shoulders,
locking it in place (A).
HOW IT WORKS KEEP YOUR ELBOWS UP Take a big step forward
with your left foot and
You have 10 strength B bend that knee until your
moves plus five cardio thigh is parallel to the
‘finisher’ exercises. floor and your knee forms
Perform the full circuit, a right angle (B). Reverse
rest as needed, then do the motion, alternating
it once more. Only do this legs with each rep.
twice a week: you need to
be firing on all cylinders
to score the full effect

TIME 60 MINS
CAL BURN 800-1,000
LOCATION GYM
LEVEL HARD

MEN’S HEALTH 29

PT – 03/22

02 APULL YOUR S
HOULDER BLADES TOGETHER
BENT-OVER ROW B
15 REPS
03
Muscles worked
CLEAN AND JERK
With your legs pumped full 15 REPS
of blood from the lunges
(sorry for the image), your Muscles worked
heart now has to work
against gravity to get it to With your feet hip-width
your upper body. Pick up apart, squat to grip the
a barbell and bend at the barbell slightly wider than
hips until your back is flat shoulder width. Pull the
and almost parallel to the bar up by straightening
floor (A). Pull the weight your hips and knees,
up to reach your waist (B). hunching your shoulders
Slowly lower and repeat. and rotating your hands
to catch the bar across
CARDIO FINISHER your shoulders (A). Bend
at your knees slightly, then
200m incline sprint + stand up explosively and
30-sec walk; repeat x3 drive the weight above
your head (B). Hold for
OR FORM OVER WEIGHT B a second then lower.
A
GO F

30 MEN’S HEALTH

STAGE 3 60-MIN RESISTANCE SESSION TENSE YOUR GLUTES FOR MORE POWER

04 CONSTANT
TENSION
FLAT BENCH PRESS
15 REPS Don’t ‘lock out’ your
arms at the top. Keep the
Muscles worked
weight moving to burn
Simpler than the clean and even more calories
jerk but tough enough to
reroute all that blood. Lie A
on a bench with you feet
flat on the floor. Position B
the bar high above your
chest (A), then lower it MEN’S HEALTH 31
to just below your nipples
(B). Straighten your elbows
to press the weight up until
your arms are straight but
not locked out.

CARDIO FINISHER

2 mins on the rower at full
pace + 20-sec rest; x3

PT – 03/22 RANGE OF 05
MOTION
A FRONT SQUAT
The deeper you squat the 15 REPS
better. It’ll engage more
Muscles worked
muscles in your legs
to burn more fat Loading the weight across
the front of your shoulders
rather than your back
makes balancing harder,
activating more ab muscle.
Set your feet at shoulder
width and hold the bar in
place as shown (A). Bend
your hips and knees to
lower until your thighs are
at least parallel to the floor
(B). Keep your knees in line
with your feet and your
back straight throughout.
Rise along the same path.

BREATHE OUT AS YOU PUSH UP

B

32 MEN’S HEALTH

A STAGE 3 60-MIN RESISTANCE SESSION
DON’T USE YOUR LEGS
06

SHOULDER PRESS
15 REPS

Muscles worked

Drop the barbell (carefully)
and grab your dumbbells.
Hold one in each hand,
hoisting them up so they’re
either side of your head
B (A). Straighten your arms
to push the weights up (B)
but try not to lock your
elbows. Slowly lower them
to the start position and
keep pressing for 15 reps.

CARDIO FINISHER

1-min sprint on a stationary
bike + 40-sec recovery x3

07 CK SLIGHTLY ARCHED B

BARBELL DEADLIFT KEEP YOUR BA
15 REPS
A
Muscles worked

No doubt you’re getting the
hang of this by now – next,
your lower body is back
under the spotlight. Place
the barbell in front of you
and stand with your feet
shoulder-width apart. Bend
your knees and hips to grab
it with an overhand grip
(A). Straighten your legs
to pull the weight up until
you’re standing tall with the
bar hanging at arm’s length
(B). Take 4 secs to lower
the bar back to the floor.

MEN’S HEALTH 33

PT – 03/22 A LIE BACK AND THINK OF MUSCLE

08 B

DUMBBELL PULLOVER 09
15 REPS
RING DIP
Muscles worked 15 REPS

Set your feet on the Muscles worked
floor for stability and cup
a dumbbell in both hands You’re done with the metal
(A). Bend your elbows to for now. Power through
30 degrees and keep them these body-weight moves
like that. Lower the weight to finish strong and max
as far behind your head as your calorie deficit. Grab
you can and keep your the rings or bar and lift
upper arms close to your yourself so your weight
ears (B). Use your triceps rests on your hands.
to bring them back up. Your arms should be
straight but not locked
CARDIO FINISHER (A). Keep your elbows
tucked in and lower
1-min sprint on the elliptical until your arms are bent
trainer + 30-sec rest; x2 B at a right angle (B), then
press yourself back up.
A WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: CHRIS ROBERTS AT VDL
TRY TO NOT LEAN FORWARD AT ALL MODELS; VANDERLAMMIE.COM. STYLING: STEVEN BUCHAN. GROOMING: SUSANA MOTA
34 MEN’S HEALTH

STAGE 3 60-MIN RESISTANCE SESSION

10

CHIN-UP
15 REPS

Muscles worked

This final move will give
you a good ‘pump’ before
you call it a day. Grab the
bar with an underhand grip
and hang with your elbows
straight (A). Narrow your
grip if you’re struggling.
Flex your biceps and pull
your chest to the bar (B).
Pull it ‘down’ to fire your
back muscles. Peer over
it for a second then slowly
lower yourself.

CARDIO FINISHER

1-min skipping + 20-sec
rest x3. Now go home

A

IF YOU START TO SWING, STOP AND RESET

ALL-DAY B
FAT-BURNING

Even if you have to take
quick breaks, squeeze out

every rep to max out the
afterburn effect

TURN TO PAGE 39
FOR YOUR BESPOKE
WORKOUT PLAN

MEN’S HEALTH 35



PT – 03/22

30-MINUTE WORKOUT

Transforming your body is a big commitment
and charting your progress will keep you on
course. Log your reps and weights in these
grids. Your only competition is you

EXERCISE WEEK 1 3 WEEK 2 3
SPRINT
WORKOUT WORKOUT
12 12

CUT OUT AND KEEPPRESS-UP

15SEC X2 10SEC X2 20SEC X2 15SEC X2 20SEC X2 20SEC X2 20SEC X2 20SEC X2 30SEC X2TUCK JUMP
15SEC X2 10SEC X2 20SEC X2 15SEC X2 20SEC X2 20SEC X2 20SEC X2 20SEC X2 30SEC X2
BAND ROW

BURPEE

TIGHT ROTATION

BODY-WEIGHT
SQUAT

RESISTANCE
BAND PUNCH

MOUNTAIN
CLIMBER

MEN’S HEALTH 37

PT – 03/22

45-MINUTE CIRCUIT

Ready to take your fat loss to phase two?
Keep tabs on your efforts by charting
your weights or times, then watch your
progress over the next fortnight

EXERCISE WEEK 1 5 WEEK 2
SPLIT SQUAT
WORKOUT WORKOUT
1 234 1 2345

20 X 2 20 X 2

ROTATIONAL 20 X 2 30SEC X 2 16 X 2 20 X 2 30SEC X 2 16 X 2 CUT OUT AND KEEP
PRESS-UP
20 X 2 20 X 2
LONG-LEVER
PLANK

REVERSE
LUNGE

SHOULDER Y

CLOSE-GRIP 15 X 2 15 X 2
PRESS-UP
5 SETS 5 SETS 20 X 2 8 X 2 5 SETS 5 SETS 20 X 2 8 X 2
AB SNAIL

SHOULDER T

EXTREME CLIMBER

BASTARD

38 MEN’S HEALTH

WORKOUT GRIDS

60-MINUTE SESSION

This final workout will turbo-charge your

metabolism, but results don’t come easy.

Seeing your hard work on paper will spur

you on. Try not to sweat all over the page

EXERCISE WEEK 1 2 WEEK 2 2
BARBELL LUNGE
WORKOUT WORKOUT
1 1

20 X 2 20 X 2

BENT-OVER ROW 15 X 2 15 X 2

CLEAN AND JERK 15 X 2 15 X 2

CUT OUT AND KEEP FLAT BENCH PRESS 15 X 2 15 X 2

FRONT SQUAT 15 X 2 15 X 2

SHOULDER PRESS 15 X 2 15 X 2

WORDS: MEN’S HEALTH. PHOTOGRAPHY: PHILIP HAYNES. MODEL: CHRIS ROBERTS BARBELL DEADLIFT 15 X 2 15 X 2
AT VAN DER LAMMIE MODELS. STYLIST: STEVEN BUCHAN. GROOMING: SUSANA MOTA
DUMBBELL 15 X 2 15 X 2
PULLOVER
15 X 2 15 X 2 15 X 2 15 X 2
RING DIP

CHIN-UP

MEN’S HEALTH 39

PT – 03/22

THE TOP PILLS TO POP

Not sure where to start when it comes to supplementation?
You’re not alone. Here are some of the key nutrients worth
knowing and how they can support your health and fat-loss
efforts. Men’s Health – and science – have you well covered

BOOST YOUR TRAINING

First things first, you need to squeeze more
value out of your exercise to spike your
metabolism as much as possible. Stoke your
body-fat incinerator with any of these…

01 02 03 04

BETA MILEAGE GO WITH THE FLOW FULL OF BEANS MAGIC MUSHROOM

Training at your Few supplements Coffee’s boost isn’t It’s often been claimed
cardiovascular limit is boost performance only for the morning cordyceps is the secret
the key to leaving your in the gym and aid commute. Caffeine ingredient in China’s
belly fat for dust. The recovery as soon as significantly increases Olympic success. The
Journal Of Sports you hit the changing fat oxidation, says The men in white coats
Nutrition found that rooms. L-arginine American Journal Of agree. The fungus
beta alanine increases promotes the flow of Clinical Nutrition, and can lift your metabolic
your VO2 max and blood and nutrients raises your metabolic threshold – the point at
overall endurance, so to your muscles before rate for up to three which you get cramp –
you’ll clock up more and after workouts hours after ingesting. by an impressive 10.5%,
miles, whatever your for a body-changing It’ll up your VO2 max University of California
cardio of choice. double whammy. by around 4%, too. studies concluded.

40 MEN’S HEALTH

SUPPLEMENT YOUR EFFORTS

CUT YOUR CRAVINGS

With the sweaty work done and dusted, your
next battle is fought and won in the kitchen.
Keep your nutrition plan on the straight and
narrower with an assisting hand from our
next category of transformation aids

2KG

Extra fat lost after
taking omega-3 supps.

University of South
Australia

01 02 03 04

DOUBLE DEFENCE SUNNY D SHAKE OFF HUNGER OIL CHANGE

Ensuring adequate Vitamin D deficiency Eating four slices of Fish oil has become
levels of the mineral affects over half of buttered toast before a bathroom cabinet
chromium helps to Brits during spring you hit the hay isn’t the staple and for good
level-out blood sugar, and winter. Studies ideal way to round out reason. Aside from the
reducing carb cravings. have shown that too a hard day’s training. brain-boosting effect,
Researchers in Texas little of the sunshine If dinner doesn’t do the its fatty acids reduce
found that the nutrient vit can prevent the trick, down a casein appetite and keep
might also improve hormones that switch shake. Unlike whey, it’s you full for longer by
body composition, off your appetite from digested over several triggering the release
supporting a better working properly, so hours, leaving you of chemicals that tell
balanced ratio of body pop a daily pill to avoid full enough to dodge your body it’s not
fat to lean mass. snacking off the blues. the fridge-light feast. running on empty.

MEN’S HEALTH 41



PT – 03/22 SUPPLEMENT YOUR EFFORTS

RE-UP YOUR WILLPOWER 500MG

Once you’re training hard and eating right, you This much L-tyrosine will
just need the motivation to stick with it. Our final improve your mood
group of performance-enhancers were chosen to
keep you focused on your weight-loss goal, without Maryland University
exhausting your reserves of determination

WORDS: MEN’S HEALTH. PHOTOGRAPHY: STUDIO 33 01 02 03 04

SLEEP IT OFF POWER PLAYER RISE AND SHINE HEAVY METAL

Washboard abs aren’t One of the most proven Get out on the lean Keep that extra plate on
built on four hours – and effective workout side of bed every the bar. Fearing future
you need a good-night supps, creatine is an morning. Scientists pains takes the edge
guarantee. L-theanine amino acid that boosts in Israel discovered off your desire to push
is a smart post-3pm your power output supplementing with your limits. Top up on
alternative to caffeine, during resistance tyrosine can help to magnesium to prepare
sharpening focus while training. It can even combat low mood your muscles for a big
curbing stress to help reduce mental fatigue, and stress associated session. You could also
you doze off later. helping you eek out with calorie reduction. benefit from better kip,
Rest assured that a few extra reps on You won’t feel like according to a Sleep
you’ll be better primed those days when you’re surrendering your Foundation report.
to train tomorrow. not really feeling it. gains any time soon. Your next PB awaits.

MEN’S HEALTH 43





YOUR HOME RUN PT – 03/22

FEET-UP FAT LOSS TURN OFF THE
NIGHT LIGHT
Shift those last kilos with zero effort by making
weight loss a habit. These home tricks After-dark iPad
will ensure your metabolism use drains your
never has any downtime batteries. The
blue light from
SCALE UP 17º e-devices alters
YOUR RESOLVE your sleep cycle,
making your WORDS: MEN’S HEALTH. IILLUSTRATION: INFOMEN AT DEBUT ART. *SOURCES: UNIVERSITY COLLEGE LONDON; NEUROPSYCHOPHARMACOLOGY
Science has added metabolism
weight to the case sluggish, Ohio
for daily gut checks. State University
Men who hop on the reports. Swap
scales every morning 10pm swiping for
drop more fat and a copy of MH.
have less urge to No more night
binge-eat, found errors.
a study in Health
Psychology. Not SHUT DOWN
bad for five seconds JUNK
in your bathroom. CRAVINGS

DON’T LOSE Rough week?
YOUR COOL There’s a reason
you turn to
If the weight won’t takeaways.
shift, chill out. Men Research* found
in warmer houses stress hormones
are twice as likely to amp up your
end up obese, says penchant for pizza.
the International Order a massage
Journal Of Obesity. instead, to make
Set your dial to 17°C eating well a lot
– this activates your more relaxing.
brown fat stores,
which use up GIVE YOURSELF
more calories. A HEAD START

WASH YOUR Say no to the
HANDS OF BUGS snooze button.
University of Bath
Research* shows studies show those
that those who scrub who eat well in the
their hands six to 10 AM unconsciously
times a day have a raise their activity,
significantly lower burning 442
risk of viral infection. calories more than
Not only is that good those who skip
news for your fellow breakfast. Fit in
gym-goers, but it some reps with the
means fewer days fork and enjoy the
away from the squat afterburn.
racks, too.

46 MEN’S HEALTH